2929: 5 "Health" Foods That Are Actually Sabotaging Your Diet

If you want to pump your body and expand your mind, there's only one place to go. MindPump. MindPump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in the history of the world, approaching over half a billion downloads. This is MindPump. Today's episode, so we had people call in, we got to coach them on air. We helped them with their health and fitness, but this was after the intro. Today's intro is 51 minutes long. In the intro, today we talked about health foods that are not really health foods. We talked about muscle building, fat loss, current events, family life, always fun. Look, if you want to be on an episode like this, here's what you do. Send your question to MPLiveCaller.com. Now, this episode is brought to you by some sponsors. The first one is Organifi. Today, we talked about their parasite cleanse, all-natural parasite cleanse. Get rid of the parasites in your body. 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If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at MindPumpStore.com. I'm talking. Right now, hit pause. Head on over to MindPumpStore.com. That's it. Enjoy the rest of the show. The health food category. It's supposed to have foods in there that are good for you, right? Not so fast. Today, we're going to talk about five health foods you should probably stay away from. Don't eat them. Let's get to it. Oh, this is going to be one of those clips. This is going to be one. Yeah, this is going to be one. Bring on the comments. A few of these are going to piss people off. The first one. They're all going to piss you off. The first one right out of the gates. It's going to make some people mad. But let me just start by, before I tell you what the first one is, everybody, I'm going to just set the stage here. Because if I say it, people are going to throw something at their computer screen or their phone or whatever. So here's the deal. You will oftentimes hear us say to people, stick to whole natural foods, eat until you're satisfied. Yeah. Okay? And now this is true 99% of the time. It's actually true 99% of the time. But every time I give that advice, in the back of my mind, there's this one whole natural food that kind of doesn't fit. And what I mean by that is if you eat this one and eat until you're satisfied, you're going to definitely overeat. You're going to exceed your calories. It acts more like a heavily processed food in terms of the satiety that it doesn't necessarily produce, or at least the satiety that you get by the time you've already eaten 1,500 calories of this food. It's the one whole natural food that when I would work with my clients, I would tell them, let's take those out. And that's roasted nuts. Yeah. Especially in the summer. That's going to make people mad. Roasted salted nuts hits different than raw, dry almonds. That's right. Yeah. Because you eat 25 raw, dry almonds, you're good. You're good. But you have roasted, salted almonds. Especially if they're flavored. Oh. 250 of them I could throw down. Yeah. Yeah. This is the one time when I would have clients avoid heavily processed foods if I forgot to tell them this. This was early days, right? When I started to figure out, like, okay, if you stay away from healthy foods, you're going to eat whole, heavily processed foods, and you eat whole natural foods, eat protein, you know, make sure you hit your protein targets. That was the other part. Everybody lost weight. Everybody got in better shape. They didn't really have to track. We would just start to see these nice changes. But then I'd have those clients that this wasn't really working, and we'd wait a little bit, and it still wasn't working. And I'd be like, okay, tell me what you're eating. Yeah. And it was the nuts. It was roasted nuts. I've had clients that actually didn't even track because it was like, oh, I forgot. I forgot. I had, you know, a handful, like, in between. And I was just walking, you know, to see it. It didn't even matter. Like, they were walking through the store, and they were just grabbing and eating it. Chill 600 calories. Easy. Exactly. Easy. How many calories are in, like, how many almonds, Doug? Look up. How many almonds does it take to get to 200 calories? 25 is the reason why I know that. It's like, 25 is like a moderate, is a small meal. So it's like 250 to 300 calories will be like 25 raw almonds. No way. Yes, dude. Wow. 200 calories is 28 to 30. Yeah. So that's 200. So 25 was always, I know that, because I know, like, that would be like a moderate snack. And nobody eats, so one ounce serving, typically, a one ounce serving of nuts or almonds is 164 calories. Put one ounce, measure and weigh one ounce of almonds. So they have 23 almonds up here. I've always known it as 25. Yeah, you put it in front of you, nobody eats one ounce of roasted. No, no. It's such a small amount. It's not even a palm full. That's a little teaser, yeah. Yeah, it's one of those things that, and here's the deal. Roasted nuts are, they are healthy. They are healthy. Now, raw probably is better, just because the roasting process changes the fats a little bit. But nonetheless, roasted nuts have a healthy nutrient profile. They really do. So it's not that the nut themselves is unhealthy, it's that they contribute very easily to overeating. And overeating, regardless of what you eat, when you're eating too many calories for too long, even if it's made up of, quote unquote, healthy foods, you'll start to have some negative health effects. And nuts just, every time I say eat whole natural foods, I'm in the business. In the back of my mind, I'm always like, don't include roasted nuts. That'll throw you over every single time. I went through a kick where I used to keep dry roasted and salted peanuts in my desk. And it was during a time of trying to bulk and put size on, and I was just struggling to get calories. And I'm like, oh, nuts, peanuts will be such a great job. And I remember this because we were, it was during these times when we were doing a lot of the in-body scans or the hydrostatic ways that were coming to the gym all the time. And I put on so much body fat. Between like this, like these two dunks. And I'm like, for the life of me, I'm like, what, what is it? Yeah. And, and that, but up to that point, I had actually never measured a way. Like, what was I, how much was I drawing? I was like, cause you just grab a handful. Oh dude, I was eating thousands of calories. Easy. Yeah. And fat in fact, because most of it's fats, very minimal protein. It's calorically. Here's the problem with roasted nuts. It's a combination of being calorically dense and hyper palatable. It's one of the few whole natural foods. In fact, I can't think of another one. I'm trying to think of a whole natural food. A whole natural food that falls in this category. It's one of the few whole natural foods that's hyper palatable. Almost like. Oh, I have one more. It's on your list. Number three. Oh, okay. We'll get there in a second. I don't even think that's whole natural, but we'll get there. It's not the same thing, right? Roasted nuts is what's the ingredients? Nuts. Yeah. Roasted salt, right? But it's, it's hyper palatable and it's super calorically dense, which is not a good combination. I mean, I remember the first time I calculated too, Adam, I would buy the bag of nuts at the gas station. And that was always what I would like. I'd like to eat. I'd like to eat nuts in a second bag or whatever. And then I remember I looked at the serving and a bag of nuts from, from the gas station typically has like three or four servings. So like one serving was 300 calories. And I'm like, holy cow. I just ate a thousand calories. Yep. In 10 minutes. Just like that. So, yeah. So that's one right there. Unless you're trying to bulk and you have a really tough time adding calories, probably avoid that one. A better alternative. I'll try and do this for all five of these as you shit on all these health foods. A better alternative to roasted nuts, I'd say is beef jerky. Oh yeah. At the, at the higher protein, more satiating, lower calorie. Easy to eat 500 to a thousand calories of nuts. Eat 500 calories to a thousand calories of jerky. I dare you. Very difficult. It's hard to get through that. It's really, really hard to do. All right. Next up, smoothies and juices. This one's a little bit more known today, I would say, but still today there's this kind of general idea that because a smoothie contains fruits and vegetables or because juice, comes from fruit, uh, that it's a health food and what they'll do. And here's how they advertise. By the way, you'll see this with like acai bowls too. I'll place that in the same category, right? Like the bowls of like the frozen blended fruits or whatever they'll the way that they promote it as healthy as they'll promote the antioxidant, uh, you know, uh, what it contains in terms of antioxidants, some of the nutrient profiles, super high in certain antioxidants, uh, these antioxidants have benefits for things like inflammation and brain health and anti-cancer, uh, sometimes they'll have some fiber in them. Oftentimes they have no fiber in them, but they'll advertise these micronutrients that are beneficial. But what, what you're not looking at is the fact that you've eaten sugar, eight servings of fruit in a, in a very easy to consume, uh, format with almost no fiber, especially when talking about juice, you have none of the fiber. My eyes were really open to this. Uh, well, two, two times, uh, the first one was the, the, the, when Jamba juice started sharing their macros, so pre pre early days, they, they didn't have their macros in a book where you can, you can flip through it. Later on, they did that for years. I was eating the, the peanut butter mood with a scoop of protein, uh, actually, that's the, that's the, that's the trainer. Yeah. Cool. 1,800 calories, you know, for 40 grams of protein, you know, and that was, it was closing. It was a 40 grams of protein. Yeah. So, uh, that was a big aha moment was, uh, was that, and then the juices, uh, and it, it actually, uh, like I had bought a, um, Jack LaLanne. juicer at one point. - Oh my God, I had one too. - And it really opened my eyes on what what a 16 ounce of pressed fruit was. Like you had to do like to fill up a glass. Way more fruit than you eat. Like four or five apples. I never eat five apples in a row. Never. And so I was like, oh my God, but you can easily just pound that glass, no problem. And I thought, oh my God, this is really what juices are is this compressed juice. And so when you get it in its raw form and you eat the skin and you get all the fiber, like one apple is satisfying and totally okay. Pressing that through into a juice form is it fits like four or five apples. And it's like, now you're talking about a five, 600 calorie drink that, where if you would have ate it, it would have been 120 calories of a food that's fulfilling because of the fiber and stuff that's inside of it. Yeah, juice was for a while. Again, we're getting more hip to it today, but when we were growing up in the 90s as kids, even the early 2000s, but in the 90s as kids, juice was promoted and pushed as a health food so much that kids didn't drink water, they drank juice. Dude, this is still, this is not, this is still an issue. This is still an issue. Kids are still given a lot of juice early on. Like a lot of my friends, their kids grew up on apple juice, grape juice, all the little dull, you know, ready to drink things that they like. What you've done is you've, you've extracted the sugar out of the- Sugar bombs. Yeah, the sugar bombs. And this is, this will piss some people off when I say this, but it's not, it's not much better than giving your kid a Coke. Like you think, you think that would be so like terrible and egregious to put Coke in your kid's bottle, but it's not that far of a stretch of a difference. I know people will hate that you said that. Oh, it's going to piss other people off. Soda versus juice. There's a little, there's a, there's a little bit of a difference. I mean, if I was forced to pick one, I'd pick the juice, but from a caloric standpoint and sugar standpoint, they're pretty similar. Yes. They're very, very similar. I know somebody who would put, who put apple juice in their kid's sippy cup all the time. Yeah. And the kid's baby teeth rotted because of it, because of the juice that they continue to consume. One thing that you said, Justin, that kind of, you know, Adam and I started talking right afterwards. What you said about the smoothie is how quickly the sugar hits your system because it's pre-digested. Yep. Like the chewing process and the breaking down process slows down how quickly that sugar will hit your system. A smoothie is taking a fruit and dramatically increasing its glycemic index. Yeah. I think people don't really factor that in. It's just like that entire process of going through the digestive track, breaking it down. And then, then it releasing at an opportune time. So like you do actually get the benefit, the nutrients and not just hit complete blood, uh, sugar, you know, like hit immediately. Um, something to consider. Cause it's just, it's such an immediate effect. Yeah. Look at the, look at the impact I'll use. I'll use a fruit that's actually well known for having less of an impact on blood sugar. That's actually one of the best fruits you can eat. Blueberries. Yeah. You eat a bunch of blueberries versus turning them into a smoothie, liquefying them and drinking them. Watch the difference on your blood sugar level. It's also high on antioxidants. High on fiber, low on calorie. It used to be one of my favorite things to give to clients. Uh, cause it's, it is such a, that's a great alternative to this is have a big, a big, big old, big bowl, big bowl of blueberries, blackberries, strawberries, raspberries. All the berries is very fulfilling, very satisfying fiber, high in fiber, low calorie, a way better option. Turn them into a smoothie and you have seven bowls of berries. It's like one smoothie. Yeah. And if you really want it to top it off, you, you mix that in some greens. It's like Greek yogurt or cottage cheese. And now you've got yourself a high, high protein, high fiber, great high on antioxidant snack. That's way better for you than a smoothie. Your juice. All right. This next health food is interesting to me because it is 100% the product of very smart, effective marketing and marketing agencies are really good at changing our perception of a particular food to where we consider it to be something that it isn't a good example of this is eggs. Now everybody knows eggs are good for you now, but not that long ago because of their cholesterol content, a whole egg was considered not a health food. We were told to avoid full legs all because of bad information. And so it completely changed our perception. All right. This next food is a food that was popularized by endurance athletes precisely because it is so energy dense and palatable that endurance athletes who needed to consume carbohydrates in a way that fueled their workouts. It needed some energy dense. Like this was great. And so somehow we said this is a health food and that's granola. Yeah. Granola is not a health food. Everybody granola is a processed food. Essentially you are eating oats, nuts mix. What does it all mix together? What is technically granola? It's it's oats and honey and sugar. And it's turned into a, uh, like when you put granola topping, depending on the type of granola, you just added a bunch of chocolate chips in there. So the ones I eat, but it's typically high calorie, high, sugar, uh, but it's all the roll nuts, nuts, seeds, and with sweetened with things like honey or maple syrup. It's typically, it's actually an energy dense food and it's also hyper palatable. Like try to eat an appropriate amount of granola ain't going to happen. No, it ain't going to happen. Uh, you know, I've done that before. I bought a bag. Yeah. I only use this for somebody. I'm trying to really boost calories. Throw this on your, throw this on your yogurt. Yeah. You throw it like somebody who struggles to push calories. I throw one or two ounces of granola on top of their Greek yogurt. And then it just bumps a good two, 300 calories. Totally. So totally. All right. Next up, this one's fun because there was a period of time where this was considered the epitome of health food. Uh, when actually it's not raw vegetables. Yeah. Oh boy. Uh, oh, probably going to freak out on this one. Yeah. First off vegetables, uh, have, um, some, some good health benefits. Typically high in fiber, not as nutrient dense as they're advertised as. So people tend to think like, oh, I need a lot of nutrients. I should eat vegetables. They're actually not as nutrient dense, um, as they seem, uh, nutrient density would be like a steak or, you know, organ meat, like so nutrient dense that you get everything you need. Eating just vegetables and trying to hit all your nutrients is actually very difficult. Talk to any vegan. Um, it's a process. And also when you look at the data, uh, well, how much do you actually absorb to like, through that process? Yeah. If you want to make vegetables less bioavailable, in other words, you want to make the nutrients available in the vegetable harder to absorb. And harder to digest. And if you want to increase the odds that you're going to cause a digestive distress and inflammation, your gut, what you do is you don't cook them. Yep. You keep them raw. Um, and somehow, um, we've people have believed that raw vegetables are somehow healthier. Isn't it? Because vegetables isn't why this is can be misleading is because in the raw state they're higher in, in, in nutrients and when you cook it, you, you, you degrade some of it. But the, the, the caveat is that when you, you eat it raw, you can't digest all the, all those nutrients. When you cook it down and you lose some of the nutrients, you absorb more, if not all the nutrients. Yes. I, so I, so that's where I think the confusion is, is yes. And the first time this hit me was, uh, as a young trainer, um, not too young. I was actually in my twenties at this point. So I've been training for a little while and I really was never into vegetables because you know who eats vegetables to build muscle, right? So I didn't really care, but there was a period there where I was like, you know what? I'm going to include more vegetables in my diet. And so I used to have my, when I first opened my studio, uh, it was in a different location and next door was a grocery store. And so I'm like, you know what? I'm going to have some vegetables. So I went next door and I bought a bag of raw broccoli. Now I'm one of those weird people that I like the taste of broccoli. I even like the way it is raw. Destroy me. So I ate a bag of raw broccoli. Okay. Now, normally you guys have seen me cook broccoli. I can eat a bowl of it. No problem. I ate a bag of raw broccoli and I had the worst, stomach pain and cramps and it hurt my gut. It caused inflammation cause gastric distress. And it was all because it was raw because had I cooked it all, no problem. I can eat the whole thing. And in fact, it helps my digestion when it's cooked, but raw will wreck you. Uh, if you eat a lot of it, you just can't eat as many vegetables. No cook your vegetables, everybody. You can eat a lot more and get more of the benefits. This last one is going to make people really angry. I was expecting, I'm expecting Adam to get me happy. Chicken nugget guy. These guys trying to make me eat this. So this next one is, is sushi. Yeah. You didn't get, you didn't get me on this raw fish. Get out of here, guy. Okay. Let's talk about fish. Come on. Hold on, hold on. Let's give me the parasite. Let's first use the correct terminology. What is it? Sashimi. Okay. Sashimi sushi is the it's with rice with rice. Okay. So let's talk about sashimi or any kind of raw fish. Okay. First off, fish is generally healthy for you. So it's generally a good food. Uh, it's, it's high in protein. The ones that are high in fat have good, uh, fatty acid profile. They're nutrient dense, nothing wrong with fish. We're addressing the raw factor here. Yeah. Raw. And you guys, I looked up the data and it's not that good. So when I look up the data and that sounds like it's not that much, but when they do studies, uh, on sushi in America, and there are ways of handling it and they're supposed to freeze it before to kill the parasites on stuff. But still, when they do these studies and they go around, you're looking at like three to 5% of the time, they're finding some kind of, some kind of parasite, which isn't much if you eat, you know, you eat it once, but if you, eat sushi every week uh the odds that you're going to get a parasite actually climb to a pretty high place and so that's the issue with raw fish is even with the good handling stuff by the way do you guys know that wild fish without the handling process if you just caught wild fish there's a 30 to 50 chance you're going to get a parasite so 30 to 50 now because of the way that they're ordered to handle it so they're supposed to freeze it and do this process that kills the parasites without cooking it it goes down as low what studies will show like three percent well grilling it like kills the cooking fish kills yeah that's so that's interesting so i i actually wouldn't have known that i would have guessed that that it's even higher if you were to catch your own fish and do and do you catch a high quality wild fish and you slice it up and you're gonna eat it raw there's like a 30 to 50 chance there's gonna be a parasite in there wow yeah wow yeah have you ever done that no i haven't but i've thought about it i've actually thought like oh that i would thought there's places that do that right they'll just catch it i would thought oh that's the freshest way to get you know some but i didn't know that that's a high i mean it's a 50 50 shot almost that's why when i talk about parasites on the show i say to people like because most people live in modern societies like unless you have really big um symptoms you can live with parasites for a while and kind of have mild symptoms and what they might look like is wow suddenly i have this intolerance to this food i used to be able to eat it now it bothers me or yeah i get the occasional gastric issue or skin itchiness issue uh or you know i get some more fatigue like things that are kind of vague that last for a while um and you don't know you've been living with a parasite for a while because you eat sushi and you've never done a parasite treatment you know your whole life because who does that in a modern society i actually know two examples like immediately for me it was like my sister-in-law was uh eating raw fish uh in the gulf and then actually got some kind of red algae thing with that which basically yeah so it she got really messed up from that couldn't eat fish for like a couple years courtney same thing like uh like another kind of like it seems like a a freak thing but then you start like seeing because of the raw fish like she had some kind of bacteria that you know she got from that which then you know affected all this this rash and all these kinds of things so i don't know i just that was like too immediate for me i saw it like right away i was like i'm good well i i know for me um i i had gut issues if you're a military you know this i had gut issues on and off on and off and sometimes better sometimes worse it was always just kind of the background and it wasn't until i treated myself for parasites that they did they weren't fixed it was either i would i would do this thing i would do that thing it'll be a little better sometimes it'd be worse and i had to avoid all these different foods if i did i'd get this really bad you know gut reaction or whatever it wasn't until i did uh a parasite treatment that and so it was definitely i definitely had a parasite now where did i get it from probably sushi that's the most likely i never went to a third world country i didn't do anything like that it was probably because uh i don't know at least you know five or six times a year i go and have sushi grounding at a dump or anything no no i wasn't doing that stuff so somebody who's eating it on a pretty regular or semi-regular basis you would recommend like doing like the organifies like parasite cleanse at least once i think look if you're listening to this right now and you've never done a parasite cleanse you got nothing to lose do it anyway it's a natural product so if you're listening to this right now and you've never done a parasite cleanse you got so there's two bottles that come with organifies parasite cleanse one of them has the compounds that kill and or paralyze parasites okay so they'll kill and or paralyze them um and then the second bottle is a back the second bottle is a binder that binds to whatever is killed and pulls it out of your system okay once you run through a cycle of that wait two weeks and then do it again because the eggs are very resilient yeah so you killed the parasite but there's eggs left behind two weeks later you got to do it again so you get rid of what has just hatched before they lay eggs uh in your system so funny you bring this up because doug and i this last weekend we're just planning our sushi the date we're going to do with the girls where we make sushi at home so we're just it was just this weekend we're yeah it was we were we're sitting down at dinner uh the four of us and talking about how we'll make a drive over there's a place over at uh redwoods where is it san mateo san mateo that's right san mateo has the highest rated food in the world and we're going to make a drive over there's a place over at uh redwoods fresh you know sushi that your sashimi that you can go pick up and i was like uh talking to doug about doing a drive over there then make her because he makes his he does his at home i haven't done mine at home yet i want to do my own thing you know what i want to do too is one of my favorite things ways to eat it is that one of these restaurants i go to they actually bring it out on a block of salt of uh actually i think it's dry ice oh it's right um but they and they have it glass over it and they smoke it so i wonder if the smoking would help at all with like the the curing or parasite process at all you think that would like if because it's sitting in smoke like that would that help i doubt it because they're probably embedded inside the fish what you're likely to get from sushi isn't a live parasite but an egg eggs are really hearty and resilient and live parasite i mean you know they do a good job of getting rid of the live kind of visible this is gross sounding but you know typically but it's the eggs that can be in there sometimes that that could cause a problem i thought you're gonna say they wheeled out a person you ate off of it you never heard of that what why is it always sushi too by the way they're like like remember that these hollywood parties like with the super elite like whatever celebrities and they'd have like a like a like a naked model yeah and there'd be sushi of all foods sushi is just like model models that are in there and then people like go by and they eat off them like a buffet and it's sushi it's so weird that is weird there's something very demonic about it's like things you do when you have too much money that's so yeah i could buy everything what do i do now let's eat sushi off a naked body yes that sounds like a plan of all things nobody's gonna do that we'll pay him a hell of money we'll do it that's gross stupid my brother sent this uh this morning he sent this um instagram post and it was showing these pictures of all these celebrities what they used to look like and what they look like now um and so many celebrities are becoming so emaciated like ultra skinny and emaciated and he goes sal is this glp ones is this is this glp and i said yep yep that's exactly what's happening you have a bunch of celebrities who are using it to be able to be anorexic to get rid of the hunger and to starve themselves yep it's happening yeah to a lot of these celebrities i mean you're training no focus on yeah no yeah no it's protein no it's crazy and the pictures that they're showing like they don't look good man well it's very gone like kelly osborne have you seen her like ariana grande and so these are they don't look good you don't know it's it's crazy though how um how distorted your your view is so i mean i know i've shared this i apologize for the audience has probably heard me say this a few times already but i remember when i went through it the first time and as i was just you know letting it the course happen it wasn't until our pictures got back did i see it in myself so while i was going through it i didn't feel like i looked that way i blame us yeah it's our job yeah you didn't yeah you guys we should have made funny yeah you guys you should have made funny didn't you know what it was you guys you know why because you guys see the the cheeks and you're like hey it looks good he's losing those fat cheeks no so that's probably off to the side we're having conversations just let him keep going yeah let him lose all that muscle he's been a handsome guy for long enough yeah forget it yeah so you i think when you're when you're in it uh you don't the perception yeah the perception drift is there but you didn't get to a place like there no no no of course i didn't get oh yeah they're away but i get it but the fact that i experienced it even with my small i mean i lost 20 something pounds that's a lot yeah and and i know that more than half of it was muscle so i mean that's a good amount of where and this is where it's where it's gonna get dangerous are these people that are um overweight and under muscled and they do it yeah like somebody who has a lot of extra muscle that it's built a lot of muscle in years lose it could lose it and get away with it but we already have low muscle yeah and you do that and you have high body fat and then you lose a lot of muscle a bunch of body fat but a bunch of muscle comes off too you become frail you vary i know yeah so i mean i'm definitely on the other side of the this now i mean early on i argued with you that it was going to be net positive but i'm not sure i i still i think it's i think we're definitely swinging in the more net what's that what's that term robbing peter to pay paul yeah yeah yeah it does it does feel like that so i was going to ask you adam because we talked off air and i stopped the conversation so we're going to continue this on air uh what's wrong my shoe you called yourself i mean you said they're girl shoes they are no way these are girls those are girl shoes how are they girl shoes well i didn't know size 12 so let's see if there's some chicks have big feet you know size 12 there's some wmba players that work i'm looking at the pattern but they're like black and like well they're michael kors mk so michael kors is a girl's brand it is a girl's brand how is that possible i thought that was a good brand yeah i thought i did honestly can i tell you the truth i do i want to know i do want to know the truth this is 100 i'm a little sad on amazon and i i think i typed in something like fancy sneakers also fancy sneakers hey this is why you can't trust the machines so listen i can't trust i typed in something i don't remember what i typed in like like dress dressy sneaker or something like that right fancy dress or something and i got them and i wore them and i typically wear them to church so when i go to church i'll wear you know slacks and these and i'll go and whatever and today i was gonna you know put my shoes on i said you know i'm gonna put these on on the fancy kicks i bet adam's gonna think they're the best part i wish the audience i wish the audience could have caught the the real moment when he shares the shoes with me and thinking that i'm gonna go like wow dude nice shoes like i'm gonna be like no dog those are not it those are not it and so the audience knows too this is a part of salad drives me crazy okay all of us this is the that's the only part this is nothing like this there's a lot of parts there's a lot of parts this is the main part it drives me crazy about him is if the he is the first person i call if i have anything going on health related to myself if i got family stuff like that i don't even waste my time trying to troubleshoot myself because i defer i believe like hey he's better at this than i am we're so close it's he's a text away i know he'll respond right away to me so of course i always i defer right to him man right thanks man when it comes to something that is my specialty or or let's not even my spell i'm gonna claim that i just know a little bit more than you in an area he never picks the phone up he never calls and first off i don't really so if it was like if i was buying a car or they're like a stereo i do ask you stuff like that that's for sure i don't know about that that's for sure i don't know about that you were just car shopping right now and you didn't run it by me i just asked you right now remember off air i was comparing the two you told us what you were about to go get no no i said we're looking at this what do you think about this one i was asking shut up so but like but shoes i don't even i don't know i just did it part i didn't think about it to be honest with you probably should have called you but here's what probably would have happened i'm just gonna tell the audience let's go back in time okay i'm gonna buy some nicer shoes uh some nicer sneakers you would have recommended me getting some a thousand dollar pair oh i would not okay tell me the shoes you would that's not well i don't know i would ask you more questions something nice that looks yeah what do you want to wear i'd send you a nice sneakers yeah i'd send you a link like uh i would send you we're gonna look it up right now sandwich huh we're gonna look it up right now yeah uh look up don't go cheap either tell me what you would say huh tell me exactly what you would say uh well i want to know what you want to wear it with is what i like so like just going to church slacks and a in a in a like a collared shirt to church or if i go out to dinner with my wife so i'm going out to dinner my wife i want like a like a sneaker but nice looking sneaker i'm looking for wood bottom shoe you know what i mean yeah yeah um bottom shoe you're not talking about like dress shoes leather shoes you know what i mean put it put it just for me real quick put in put in fancy sneakers because i want to see i just want to see i have a feeling you really googled this you're gonna be the one come on michael kors pop right up to the top okay okay all right let me go down let me see if that's yeah i bet they're one of the top of that they pay for i should put men yeah oh yeah yeah put men's fancy sneakers and see and see what comes up let's see what happens dude i mean i don't see anything wrong with those those all look uh those all look pretty good all right now tell me tell me the name give me the brand and what you would i mean like i like a pair of stan smiths i think they're like really nice all right look up stan smith uh sneakers for men those are cheap yeah yeah they are cheap are they really yeah 70 80 bucks really yeah dang i messed up didn't i that's what i mean i you i don't you you could even tell me parameters okay i don't always spend this much oh wow and and that is a real classy those are adidas huh yeah i know oh adidas is stan stan smith yeah that that's that's a style of adidas so those are based off of a famous tennis player that's that's that's an old it's a retro style uh what brand should i stay away from obviously michael kors is for girls yeah yeah screw it up there yeah yeah definitely what else am i supposed to stay away from i mean i don't i don't know what comes ahead of i don't study a stainless steel i know one when i see one but i mean like yeah so i mean you can give me uh hey just like you i mean i mean it's like you could give me parameters you're like if you went like i want some like baller shoes that wear dressy like then i'm gonna push you like fair gamos or something but if you said i just want a classy tennis shoe there's a lot of um you know even like cole hans or is a is a better brand than what you're there's a lot there's a lot there's a lot of brands that are better than what you're you don't like those gucci's right there no no i see i wouldn't and i wouldn't do that like everyone thinks like i don't like gaudy like shoes like that so you chose a terrible brand that is gaudy that's like the worst thing you could do so i went i went double whammy yeah you went double whammy because you went you went label all over and it's not even a good label so it's like it's one thing if it's like that's like that's like a bad version of louis vuitton or gucci's i hope michael kors listening right now i know i've been sold a bunch of michael kors i don't actually know i didn't know they even had men's shoes really yeah it's a chick it's a chick brand really yeah yeah it's a chick i don't even know that yeah they're known for their purses their their watches yeah yeah yeah that's what girl so is this like a shoe that a girl would buy her boyfriend i don't know she's like i like michael kors if she did yeah i don't know yeah maybe that would happen like if a girl's like really into the brand and she saw those my wife said they look nice is she lying to me i mean she wants me to feel they're at least they're solid black and the mk it doesn't pop that loud if they were if they were if they had if they were light lighter gray or white mk all over to where they were even more loud then i would be like that's really bad but because you can't they almost look just solid black i didn't know they were michael kors till you made me look at them and i looked and i went no you didn't well now now listen i already bought them i gotta wear them a little bit yeah i didn't i didn't even know they had much i didn't even know they had uh they got more how much did i pay for them like wet seal shoes yeah how much do they sell for every time oh but you spent more money than i want to spend you know you spend that man i can't win anywhere i have no arguments well i mean yeah you should just you should and they're not even that comfortable i hate to say oh yes oh man you're not even winning there nothing you might as well got new balance shame on you for not picking the phone i mean hey even your wife is good about like if she's doing like furniture stuff she says she texts me hey what do you think you know what i'm like i like that stuff you're the only you know you're the only person that she does that with oh really out of all of her girlfriends you're the only one she asked about furniture i've got that with several of katrina's friends they have we have that relationship because you got an eye for that kind of i just i like it i'm into i'm into it um i don't think by any i have zero eye for that zero whenever my wife asks me and i don't know why she does this to be honest i think she tells me it's because she wants me to be a part of it but she'll ask me like what do you think about this chair what do you think about this pillow thing what if i set it up like this i have no opinion i have zero opinion i'm like they both i don't know but you don't really care they both look the same and then she gets mad she's like you don't care though so i i care about the way all that stuff looks and by the way i don't think any of me i don't think i am really good so what i i've talked about with uh music or i i just i have i think it's really interesting when someone has a really cool talent and i'm very impressed uh nancy's an example of this who's worked with us and is our designer so that i'm so impressed when she can look at a room my my katrina's best friend one of katrina's best friends kim's like this too she can see a house with just framed walls and just figure it out and and like see the whole thing immediately and i'm fascinated by that i'm like that is i can't do that i can't go walk in a room and be like see it all so i'm interested enough to pay attention got it and so that's all you hear sometimes i don't want anyone to think that i'm trying to claim sometimes i'll give an opinion though so i'll tell my wife like yeah because i'm trying to like i'm really trying to give her an opinion like yeah i think maybe i'm not going to give her an opinion but i'm like maybe we should she's like no let's not do that why am i here why am i you know that this was this was a lot of contention in my relationship with katrina when we first got together well because she doesn't care she well she claims that she kind of does but i care more and i'm into it more and that it's kind of a role reversal in a marriage and a relationship so you know there would be like this she would hey what do you think of this or decorate whatever and i'm like no that looks terrible that way and then it would cause a lot of conflict and i'm like no that looks terrible that way and then it would cause issues like i she she wants me to concede and just be like it looks good then so it's like i always not or not now we're way further in our relationship now but early on i'd be like what do you want me to what do you want from me right now do you want my honest opinion or just tell you it looks great when i disagree or i think you know i'm saying so it's like so for a while there we used to butt heads that she'd be like i can dress myself and i could do all that i'm like okay just oh what you're talking about her clothes everything all that stuff like when you when you see when you see her come in like the that's i've shopped for her i'm the one who shops all her stuff you know how you know why i know that yeah because i didn't know that i didn't know that that you bought clothes for a lot of stuff until it wasn't that long ago we had a meeting katrina came in i'm like hey i like that whatever you're wearing oh she thought i made a face like told you you're like i bought that and i made her wear it she didn't like it but i told you like what what you're the one that picked it up she you know she claims too because i'm terrible i'm terrible this is like my thing that i'm always working on as a woman i'm like i'm not going to do that i'm not going to do that i'm not going to a husband to be better at complimenting and telling her how beautiful she looks and stuff like that i can't win either because i like sometimes she'll come down and it's like she's dressed from top to bottom every single thing that i've pieced together and i'm like man you look really good yeah she's like you're only complimenting yourself like i can't win dude i can't even i can't even practice being better a better husband here because if i do it and you're wearing something that i piece together then i'm really only complimenting myself i'm like i can't win you know what i want to hear about because there's been a note up here for the last three days that justin refuses to bring up yeah i don't know why which one it says orlo golden shower i want to know what that means because it's very it sounds like what's going on yeah so i mean you've heard my saga with that dog and it's been yeah the dog you haven't lost yet yes the one that's still there you haven't dropped off still alive and and yeah he's doing well he looks healthy he's gonna live to 20 yeah he's gonna outlive everything it's just the irony of all of that but like so i was taking him out um you know to before bed and like taking him out to go do his business it's dark and i have to have him on leash because i just don't trust him anymore he's taken off a few times like we have a lot of fruit that's down and so he he's just been crazy about he just goes and eats and eats and he's just like food crazy like he just can't help himself and so i've just was tired of it and so i'll take him out on leash and so i have him out on leash and and you know and he's out there while doing his thing i'm like yeah where i'm gonna start peeing and so i'm out there i'm peeing and i'm just kind of doing my thing and it's pretty dark but like it has one of those extendable leashes that it goes really far like here to the door yeah and so i mean it's plenty of lead you know and i'm just you know looking at the stars doing my thing love it you know i love peeing outside it's great uh every guy like yeah it's the best it is dude and so all of a sudden he gets this wild hair runs right at me literally like runs right p all over oh my god all the way on his head stupid those dogs all the way down stupid they are i was like what are you doing literally like seriously and then he just he just looks at me like oh yeah and i take him inside and i because it's dark i didn't really i'm like oh maybe he like went under and it didn't get him nope oh all the way down like a stripe just like wash it off you know what that's payback you know for all those times dude ah is it though because you're the one who ends up having to clean the damn thing because it's like it still backfires on you he's the same dog it is he's the same dog that when you first got him shit in his shoe right as he's looking at you he's pooping the the fact that you haven't lost him is crazy to me oh i tried he keeps coming what is what is it about what is it about that uh and i think it's a man thing i haven't asked asked any of my female friends or my wife if she likes to pee outside i don't think so it's a different experience is it but they're they gotta get everything out they gotta like squat it's like a whole so i'll do this i remember looking and katrina will make fun of me you looked it up what do you mean okay i bet there's a thing right yeah okay machinist it's uh it's this little attachment like so i don't think that's what you thought you were gonna say what did you say that is not what where did you go where did you go with the question like it's a little funnel uh oh for girl i'm like okay that's what you're saying that's what i'm talking about is the girl peeing outside i thought you looked what i thought you looked up was the reason why men do that because so katrina will call me out on this and i'm like i don't know what it is but i i want to where i will come downstairs okay so i have a bathroom obviously in my room i'll go i'll go out of my room downstairs past my other bathroom outside to stand outside and just pee yeah i will do that yeah i do that a lot it's actually it's there's there's something and i and especially when it's really late at night it's 11 o'clock o'clock at night and i'm out there and i'm standing ass naked stars dark and just in it's primal it's what is that it's rooting you back to like you're an animal at the end of the day everybody forgets you're an animal you're an animal and it's weird it's i don't get it it's like you know the territorial for for like dogs and all that i get you know nobody nobody like that but it's just nobody taught me that feeling that wasn't a learned behavior that i saw from somebody else very manly um i don't i don't do it to show i'm it's in the dark by myself nobody know you know i'm saying so there's not any there's no there's nothing else i can connect to it's like but yet i have this draw on this pool to do it so much so that my wife's like what are you doing yeah like we why would you walk past two bathrooms dude i go do that and i'm like i don't know what it is there's something about standing out there in the moon well little boy little boys do it all the time like we were camp when we were camping this past weekend that's what brought it back for me when we were camping this past weekend my nephew my brother's sons are just these kids they're like oh my god i'm gonna go to the bathroom and i'm like oh my god i'm gonna go to the man i swear they had run on nuclear power they're riding their bikes in circles this this like camping circle or whatever and running and stuff and my nephew stops his he's on a bike he stops it tips the bike down pulls his pants all the way down and just in front everybody just takes a piss pulls his pants up and goes and we're like cool hey all right all right now i think that that's more to do the kid thing is more to do with you they have to go they want to relieve themselves they don't know better of like social norms or not they just do it right like so what like why like why a grown man want to do that i think it's i get why the kid does because it's like you're giving the system the middle finger you know yeah really yeah it's like it's a rebellious thing it is it's like i'll do what i want yeah right here i bet you there's an answer for this why do men yeah look that up okay i will search yeah i wonder why he wasn't searching already i looked at the women's well that came up fast you have a bunch of same pages i yeah just there's i've heard the funnel doesn't really work well so pee outside for practical convenience water conservation and a simple sense of freedom because of the i love this obvious answers because of the anatomical design men can stand and relieve themselves quickly without needing to undress or find a clean seat the sense of the simple sense of free freedom makes sense to me because you know what uh i didn't i haven't done this and well i did it the other house too trying to think what houses i haven't done it in like and there's there's something about having the space and being like where you're at in country where it's like there's it's private yeah it's mom i have all this room very private so it makes sense yeah like i wouldn't go do that uh if my neighbor is like staring right at me while i do it i'm in like an apartment complex yeah rude exactly when i lived hey that's that's the last time i what didn't do it when i lived in my town home i didn't go out there do that it is it is it is kind of a flex though remember when paul check did it to us yeah we went people who don't know paul check he's like the god first time we meet him we go up that's right i forgot that was like one of the first things we did we never met him didn't know the guy i did it with him and we we we you didn't pull it out right then and there right after no no i don't think so we were all a bit we were all maybe it took a minute subliminally you did i'm right here with you like you were like oh i like this guy maybe that's what it was she was like oh yeah i would do that it was within the you guys remember what he had done he had given he was giving us a tour of the house we go outside we go outside while he's talking to us yeah he's talking to us he's talking to us he was showing us his nuclei charged water what do you know what do you call your ion charged water ions and he's something positively charged water so he had he had this living water right yeah he had this water that he would charge outside and he was showing us that and like mid-sentence he just turns to the facing out to the trees in the valley and just pulls his junk out and starts peeing and all of us we're all standing two feet behind him and he's still talking to us yeah as he's doing we were all and all of us were just like we're just gonna pretend like this is happening that makes sense but he immediately established i think i think what he did is establishing dominance quickly we're like this is my house totally it's funny when you think about that we took we've told the story about ben greenfield the first time handing us you know bales of hay you guys carry this for me yeah yeah what's happening right now dude that's funny i know dude we don't do that to anybody when they come here right no we need we should have some weird ritual well we used to get them high i wasn't gonna bring it up i guess we did have a version this was an old school that was our old school we've passed up a joint yeah we don't do that anymore it's been a long time everybody a long time really long time since we've done that you remember our friend of ours he came on oh he got it was like year two or three and he came in and he had too much we had a few people like that yeah and they were weird during the interview yeah stupid so dumb anyway i'm gonna change uh change directions here i want to talk about our sponsor uh transcriptions so i was looking up data on their tromune uh something i haven't tried that one yet okay so it's the main ingredient is cordycepin which is the the active ingredient in cordyceps i looked up how it affects the immune system and it is remarkable it is one of the best things you could take if you're starting to get sick also also isn't it like an endurance and stamina also boosts endurance and stamina because how it affects atp production so i've used cordyceps in the past for endurance cool uh which by the way it got popular during the i forgot which olympics it was but china was doing so well and they were attributing it to their course up um you know supplementation yeah so it helps with stamina very good for the immune system look it up look up cordycepin and viral infection it's pretty wild and then also you take it before you go to bed it increases rem stage pretty reliably so all that's cool i want to hear from you because one of my when i look back to all the things that you've had me do with supplements and so one of the the best things i took from you was i was never really good about when i got sick like getting right i'm already bad at taking supplements and doing that thing like that and i noticed a huge difference when you got me to stack a few things and it was like elderberry it was glutathione yes and it was um so i'm missing some zinc zinc lozenges zinc lozenges so those three things immediately if i started to feel something coming on i started to get really good about okay salice i take all these things and i start taking all those things multiple times a day and it would if it didn't completely keep me from getting sick it would probably i'd say 50 percent of what it would normally feel like and i'd been sick enough times to feel pretty confident about measuring what that looked like so if i were to add this to that stack amazing so how would you do it like where how like just same thing early on and it would just add right to yeah yeah you want to use it when you're starting to feel sick yeah or if you're uh in an environment where you're going to be exposed so let's say your kids get sick okay like i don't want to catch this i would start using which is the same with those other things too that's right right so so literally the same way i was kind of i'm doing it right now my daughter got sick my son started getting it yeah so i'm using cordycepin and i'm doing the in lozenges uh as a combination and i started to feel like my throat was getting a little bit and then it went away it's been that with the glutathione and that has been like a game changer for me to stack all that stuff so i've never tried this and for that reason i would i could see myself using that consistently no it's good i gotta tell you guys about a dm thread i got uh this morning which i got you know i should have just ignored it but i got into it so you were angry this morning yeah i got pissed off because okay so we did an episode recently where we talked about um and we did this on an episode but i also did a post about it that being and i used the language the language i used was on purpose right it's supposed to be controversial because it gets people drawn in but there's truth to it right i said being fat and fit is better than being skinny and weak and i said it's better for longevity it's better for health all that stuff well this guy gets on some fitness guy this is not true where's the data oh god bro like do you like and i'm like i got i got upset i got irritated because i'm like you know you're so lazy it takes you 30 seconds you can't look it up look it up find the data so we're going back and forth and i'm like he just wants a fight so i said all right here's the data so i sent him all the studies uh and of course he's still kind of going back and forth that can't be that's not true because whatever i said it's true being frail is worse for longevity than being overweight and fit fitness now first of all being overweight is worse for longevity than being overweight and has its own risk factors always but fitness vo2 max strength like overall fitness is remarkably protective very protective it's remarkably protective like and again if you compare the two being overweight and fit having good vo2 max good strength like you can actually move and and do all those things you have better longevity metrics than somebody who's underweight and unfit that's just the fact underweight and unfit has terrible longevity it's not as bad as obese and unfit but it's pretty damn bad yeah if you're really frail it's actually the worst uh you could possibly be so anyway it's just annoying and by the way it's always the fitness people that get pissed off at this stuff and i think it's because it challenges their own thing like no you have to be you have to have a six-pack you have to be lean it's like no dude there's some truth here there's some truth here just look at the data it's it's so hard i stay away from our stuff as much as i can these days it's like there's i feel like the uh social media game is so no annoying and somebody who's gonna comment in there is almost always looking for controversy yeah you know and they just want to go back and i took the baby it's literally like yeah hey i need attention well you know what it is it's like and i'm guilty of this too it's like it's the mood i'm currently in totally and it's just you crossed me at the wrong time like i'm so i'm in the mood to fight i didn't want you know i'm saying it's like you you decided to send me something stupid in my i told him he was lazy and what i say lazy and you're full of pride and you're lazy go look it up yourself so i said do it such a bad what am i doing dude yeah like i said you caught you redirect you know caught you in a mood you know i'm saying you catch me in a mood like that so i mean hey shame on you though you know fuck around and find out that's where that comes from right there element is an electrolyte powder you add it to your water no artificial sweeteners no sugar and it's got enough sodium it can help prevent things like headaches muscle cramps fatigue sleeplessness and lots of other symptoms of electrolyte deficiency look if you work out hard or you work in the sun you sweat a lot or you eat a low carb diet or a whole food based diet and you work out you probably need more electrolytes especially more sodium here's a deal with element element has a thousand milligrams of sodium per serving most electrolyte products don't have enough sodium to really make a difference elements not scared of the sodium because they know you need the sodium to perform that's what makes the big difference go try them out go to drink element t.com slash mind pump and on that link you can get a free sample pack of the most popular drink mixed flavors with any purchase back to the show our first caller is stephanie from ohio hi stephanie all right hi stephanie how are you doing hi guys how are you good good nice to meet y'all yeah same um first off i want to say thanks for all your information um i actually found you guys through um sal was on max luga beers podcast like a few years ago so that's how i kind of we kind of came to y'all we love max um but yeah um i'll just read my question um i'm a 43 year old uh wife mom and i'm a full-time nurse um currently i'm 5 8 150 pounds in january of 23 um i got fed up with the roller coaster game of losing and gaining the same 70 pounds over and over again for my whole life so i had a gastric sleeve um this changed everything for me i started lifting at six weeks post-op surgery and i kind of never looked back um i lost 95 pounds and actually i just had like my skin removal surgery in january of 26 so i'm like seven months post-op of that um at this time at that time i think i accidentally like did a shortcut you know right after surgery because i really wasn't eating anything that wasn't healthy that they were trying to give me um but i've been trying to build ever since i gained probably 10 pounds since surgery um but my clothes fit better um i in my original email i said i have i have a dexa scheduled but i actually had one a couple weeks ago and i have those results which were kind of not great but i'm pretty much back to like lifting like i was pre-surgery minus i can't do anything core focused um my question is more related towards muscle growth i have always been heavier in my legs and my glutes and i'm at a point now where i don't want my bottom half to get any larger um but i still want to build muscle um is there any way to do that um get stronger in your legs without like actually like building larger um i train usually use using the traditional approach like two uh up or two lower which i'm really interested in your guys's program so i'm almost about to purchase that one i think um i also note that i had ovarian cancer in my 20s so um my hormone profile i don't have any estrogen i'm like just regular testosterone um so i'm kind of different in that aspect for my age um i hit my protein of 150 grams a day but um don't really know how many calories i get i'm not a tracker um i meal prep almost all my meals um and get most of that in with my gastric sleeve my dexa i had one back in october before surgery and i just had another one to like compare um but my body fat percentage went up from like 27 to 31 it said but i'm look leaner so i don't know if like the the pounds that i've gained are all like fat or if i just haven't recomped it yet because i'm so soon off post-op i guess and then i guess according to the dexa like all of the fat gain it says has been in my glutes and legs so i guess maybe my initial question has shifted to what's the best way to maybe recomp my lower body okay since that's kind of where i'm lagging all right good question so i'm assuming you're not on estrogen or progesterone because of the ovarian cancer i'm not okay i i took it for about 15 years and then i i haven't had it for a while okay so here's what might have happened because you had a dexa before your skin removal and then you had a dexa done after correct yes okay so um when you remove skin this so skin may register on a dexa as lean body mass so lean body mass on a dexa or on a fat body fat test typically refers to all non-fat mass i'm not quite sure about that but i'd look into it uh now to answer your question about um in other words if you lose weight on the scale then your body fat percentage of your total body weight would go up yeah so if the dexa is registering skin as non-fat mass and you lost let's say you know five pounds of that i don't know how much skin they removed um then that could be contributing to the higher body fat percentage as far as getting stronger without building muscle strength is so strongly correlated to muscle gain that that's very difficult it's very difficult to get stronger without building more muscle uh now there are ways to do it uh but you tend to get more muscle growth uh anyway and the ways you do is really training your central nervous system you're getting better at exercises you're practicing them often but that almost always also results in more muscle the typical uh prescription for someone like you who's like look i want to build more muscle but i don't want to build more in my lower body is to just reduce the volume of training for your lower body so if you did you know two days up or two days lower it would look more like two days up or one day lower and you would just do that for a long time okay does that does that make sense okay stephanie have you considered so as far as program yeah have you considered hiring a coach or a trainer to take you through this i haven't um i really i really just haven't no i thought about it but i just haven't because i've done so well like on my own through the whole thing so i kind of just to you guys. and like some a couple other podcasts and kind of been doing my own thing so i'm sure that especially nutrition wise it probably would be a good idea it would be it would be extremely it would be extremely valuable especially hearing where you're at with like what you're trying to do with your legs while you're also trying to build muscle while we want to lean out uh building something nutritionally for you and and keeping you focused on the goal and a lot of times we can get in our head through that process because what it would look like for you would be a reverse diet of building muscle now that's the easy prescription to me just telling you but following that is really difficult because what's probably going to happen in that process is you might see your genes get tighter and that's going to mess with your head and go like oh god i don't want this i don't want bigger legs but temporarily when we build muscle and we're in a reverse diet you may see that temporarily but that's what's going to be necessary to then lean them out and get the look that maybe you want to look like and so the coaching piece isn't just the helping steer you through the right thing to do nutritionally it's also keeping you on track that hey steph you're doing good actually i want you right where you're at and you're going like i don't know adam i feel like this and i see this and i'm like trust me i've been doing this for a long time this is what we want to do and i know what you want i'm going to get you there but i need you to trust me through that process and because that's difficult uh you know to do because you start to play mind games and you get scared of like increasing calories or you see the scale of your body and you're like oh my god i'm going to scale go up a couple pounds that's where the coach is really going to come through is to help you go through that process once you see it all the way through then this like light bulb goes off for clients they see it they and they know like man i would have never got through that phase of trusting the process through that reverse diet to get me to where i wanted to be because i know i would have gotten my own way so when i hear you talking about your goals and where you're currently at that comes to mind for me and i can't tell you how valuable of having somebody take you through that process would be for you and just to add to that stephanie uh what they would do through that process is modify as they went along so the general prescription for you is uh less volume for your lower body uh and you know the same or more volume for your upper body that's what your training would look like and a reverse diet now what the coach is going to do is they're going to adjust it along the way so as you're exercising as you're working out they would adjust the exercises they could adjust the ranges uh they could change the technique and the form um and then with the reverse diet they could speed up slow down back off based off of how you feel uh and the kind of results that you're starting to see as you go through the process and just you know people's bodies are different and our psyche is different and so those adjustments along the way along with what adam is saying make a really big difference but on the surface you're going to do a reverse diet to build got so you have to because we're trying to build for your upper body you're trying to sculpt and that's going to lead to you're going to do a reverse diet to build and that's going to lead to a reverse diet to build very effective cut uh later on uh that's what's going to look like and then again just general advice wise uh you know maps upper lower will be a good program for you but you would eliminate one of the lower body days so you would go it would be upper two days lower one day and then you would walk uh as your activity and make sure you get your steps in type of deal okay okay um i did track randomly my calories for a couple days um i try not to track my calories for a couple days because it kind of throws me back into the the yo-yo dieting game like for my whole life but i did do it a couple days and one day i had like 2300 and then the other day was like 1700 i would say on average i'm probably like in the 2000 range um just that and then i take a couple i actually take a couple doses of like essential amino acids most days because if i don't hit my protein just because it's hard to do that so i take a couple doses of like essential amino acids hard to eat so much food after having a sleeve um i really can only eat like a cup and a half of food at a time so i'm eating like all day long yeah which is crazy because before before that i was like trying to not eat you know so it is a big mind game it is and um you know but calorie wise like yeah well through that process how much would you well let me let me answer that so um it's okay i'm on a delay yeah no worries no worries so uh to answer that tracking for two days is not going to give us a good average uh typically you would need to track for a week or two to give us a good idea your estimate i guarantee you is off and i only know this through experience my estimates are off when i try to estimate it's just the way it is and to be in the 2000s well that gives us like you know 500 calories up or down we don't know and so we would want some accurate data and then we could move back and start and by the way we can reverse that and we can reverse it and we can reverse it and we can reverse diet you without necessarily having to continue tracking a reverse diet can look like adding an ounce or two of meat per you know per meal it can look like adding a shake this is what the coach would kind of work with you through uh but if we don't know we don't have a good idea what your average is uh then reverse dieting is going to be a little bit difficult and the two days that you measured you already had a swing of about 400 calories and so that's what it's going to look like it's going to it typically looks like that when people start to track is there's days that are up and down throughout and what we do is we find the average and then we start from there and then based off your feedback we adjust along the way does that make sense yeah okay yeah so that's the basic advice okay well you've given me a place to start for sure do you do you want to speak to a coach just to see what it looks like because i could have someone call you otherwise you could take what we what we said and try running with it um yeah i'll talk to a coach okay i'll have somebody call you and then regardless we're going to send you maps up or lower so you'll have that program okay thanks so much all right you got it thank you i really hope she doesn't that's such a such a difficult place to be my try and figure that out on your own yes and my confidence when i'm recommending what i just did to somebody she would benefit so much from my confidence and then be able to really do it properly on their own is not hot no no way dude come on there's so many just look at the swing that's just let's there's the the tracking is going to be an issue right away okay so that the numbers are going to be going to be going to be going to be going to be we have to start with isn't even accurate we're gonna have to fix that and figure that out um we we need to reverse diet and build muscle probably been under eating protein that'll be really uncomfortable for her we uh we don't want our legs to grow anymore but we need to reverse diet and build muscle that's going to be challenging as shit okay we can only eat a cup of food at a time that's going to be like there are so many challenges here to this process which again this is i mean you're not even mentioning the fact that through this whole thing she's gonna she's gonna question it oh yeah every every week uh she's going to question or want to correct course um because of the the mind games of reverse dieting and that struggle and how you like and and the fluctuations one day of holding a little extra water you know one day of of poor sleep and then or even having to gain weight first before you can really yeah this is a this is a this is uh this is tough to try and figure this out uh on your own i really hope that she makes the uh the investment um to have a coach take her through it because if she does it'll be life-changing um and it is an investment but i think it'll be one of the best things she ever did our next caller is fabian from florida what's up dude hey how y'all doing man good good how can we help you well all right so first off as everybody else says thank you so much for everything you guys do i've been listening to you guys i'd say since the beginning i mean i've had your program for almost it was 2016 so it's been through dang all right uh early yeah that's awesome thanks man yeah it's definitely been a journey for all of us but yeah i mean i've had the rgb bundle i want to say since like 2016 uh and i mean i've worked out for the past 20 years never really had an injury i just wanted to take it to the next level and heard everything you guys were um that you guys were saying and i wanted to test the results um and it works um so thank you again um but um recently i i actually did have my uh my first injury probably it was about a month ago it was around june 27 28 uh i was doing light squats i was in the middle of max aesthetic so i was in the mid rep range nothing big um but then in this case i had been traveling uh so i was uh driving for about four hours uh stopped and i usually stop in the middle of that to kind of just move around or do something there's a gym nearby stopped by did some quick mobility things and then uh got under and i only had a plate on each side so it wasn't much and i was only doing about a set it's just something to get the blood flowing at the bottom of the uh about the sometime in the second set i felt like uh like two places in my upper lumbar uh lower thoracic kind of felt like a like a pinch and i was like all right well we're done for now went and hung the weights back up to a little bit more mobility um i had about four hours left in my drive by the time i got to the end of the it it was excruciating pain i could barely sit down and i was you know holding on to anything i could to alleviate some uh some weight and um so for about the next week i couldn't even stand up straight after that it was uh like if i was sitting particularly if i was sitting down for a while um i went to stand up and then i just couldn't fully fully stand up and then by the time i got home after work i was basically laying prone on the floor uh trying to alleviate all the um pressure on the discs and everything and it worked putting ice and everything on it. started doing maps prime about a week after that and then um kind of worked through all the exercises uh windmills in particular and um the uh the waiter's bow gave me issue um and it felt like it's like right there at the tailbone so probably maybe around the and sal you'd probably have a better idea but i'm thinking maybe around the psoas or the piriformis uh kind of in that section because once the pain alleviated in the discs that's where i started feeling tension and that's where it kind of felt like i was getting hung up in those uh in those exercises um but i went to my doctor about a week after that and then he said well likely you've probably got like a slipped or a bulging disc um and you're probably pinching a nerve but i wouldn't recommend pushing it with with any weight like anytime in the near term because typically whenever this happens uh it'll happen again within the next six months to about a year so i was like all right well no squats or deadlifts or anything heavy for about the next six months and then i was like well next year i'll go easy on it and um so i i've been doing more with prime uh i started doing um like if as long as i'm doing anything unilateral i can load it up i've been able to do lunges uh i'm not going terribly heavy with it kind of saying in the higher rep range about 15 12 to 15 reps uh and then i started doing get ups uh i can actually do a windmill press now so it's i'm improving a lot um it's just long term sitting if i sit for several hours it tends to it tends to act up again like i feel pain but mild pain but i can still function to move i just i just feel it i know it's there um but my question is um i guess at this point i have the maps rgb bundle i have power lifts i have strong and i have prime and symmetry so what i'm kind of thinking is go from prime to uh maps maybe and then kind of stick with that for a little bit and modify it so that i can do unilateral exercise that tends to give me the last least uh pain or problem and um but i don't know i wanted to get your opinion on it like how do i get back to being able to do heavy squats and heavy deadlifts yeah you're doing good by the way a lot of good choices bro you're doing really good um yeah you're you're smart to be careful you didn't have any imaging right this was just a wreck this was just the advice or the uh the okay okay because we don't know exactly what's going on sounds like it could be uh what your doctor said um i would put you in map symmetry i would avoid the last phase and i'd run that two or three times and then go to mass performance definitely okay yeah and just get you're fine map symmetry unilateral phases stick there avoid the last phase do it maybe two three rounds go to mass performance uh i think if you're smart and you're not going crazy in the gym that'll that'll take care of the problem i don't my opinion we have no idea right but you probably all what you probably already had a mild bulging disc um because of the way you described you know the fact that you had light weight on the bar for you and that you were sitting for a long time uh you probably did just aggravated it aggravated it and you did hit a nerve yep and so uh what we're gonna try and by the way the reason why your tailbone hurts uh it is connected to your lower thoracic upper lumbar so whenever so when you look at the spine when one feels like one area is unstable the rest of the spine kind of has to move more or differently to compensate so for example when people get a fused spine they tend to get problems later on uh in the especially in the discs that surround uh the fused the fused area so it's all connected um but symmetry and then go to performance but i would run symmetry skip the last phase for like two rounds at least before going into performance by the way that whole time you're going to build muscle oh yeah that whole time you're going to do great don't worry about it don't worry about it i think that's sort of the concern right is like you want to get back to lifting heavy but this is going to build you up and get you a lot more stability and security uh to to build upon so you know you just have to reinforce uh these joints and and really like pay attention to hips and core strength uh to to build you back up overall though i just want to point out i mean considering this isn't your background this is pretty pretty good job dude uh managing that i obviously you've been listening for a long time it's so cool yeah yeah cool to see uh you you made a lot of the right decisions and map symmetry is the program for you so and you you already obviously you unlock that right that the unilateral work is it feels good and that's probably where you should stay for a while and by the way uh if you go into performance and you start to feel a little oh you know awkward or you feel that you feel the pinched nerve or anything like that again nothing keeps you from i mean running and running a unilateral program for a long time is not a bad thing i mean you can still build muscle be strong be great for so you don't have to rush i know we want to be able to deadlift a bunch of weight and do all those things but you can still be very strong very fit uh doing a lot of unilateral work so there's nothing wrong with hanging out there until you feel really really good and also just keeping in mind too things that like if you if you go through spurts where you are sitting in a car for a very long time and sedentary or doing stuff like that like that's more than likely going to set you up to potentially aggravate it and so really being mindful of like the period of time and your life those are the days you definitely want to be you know interrupted if you can as much as possible yeah just to add to what adam said the the things that will uh increase your risk of injury the most are things that affect the central nervous system so lack of sleep uh stress you know you get like you go through a really stressful period in your life and then you want to go to the gym and just hammer it like high risk injury um and also being in a fixed position for long periods of time so if you're ever in in the in those situations you want to be really mindful uh of how you work out especially if you're going to work out in the middle of that stuff okay so even like periodically adjusting the seat because so i do usually make an effort to go um like no more than two hours before i make a stop and move but in that case i was just trying to hurry up i was driving all the way from like georgia's back down to florida yeah an eight hour trip plus like eight i won't say eight and a half it depends on traffic but um but yeah okay so just be mindful of the time sitting and uh fixed positions yeah 100 we'll send you symmetry so you got it all right thank you guys thank you guys so much you got it man great job dude and kind of a follow-up question i know that was kind of more uh i guess maybe in sal and uh justin's wheelhouse maybe something for adam or doug depending on who does your finances and this may be um so i also recently started up a um like a sole proprietorship and right now i'm uh my taxes i guess i filed it annually but then i'm also getting notices quarterly and um i mean you know who you know what's a little tax fraud but i'm really trying to not all the penalties and crap with it yeah so what is um is there a way to where i can just not do that quarterly and just do it all with my annual return or is there and i don't know whether or not this is something that can necessarily depends on how much you've been making from the prior year right so if you made a good income the prior year doing that they're going to want quarterlies from estimated quarterlies are going to be whatever whatever you paid last year so let's just say hypothetically you have this bit this side business it made a hundred thousand dollars and so this year uh they want you know twenty five thousand and they want that divided by four quarters so that you're going to want to send every quarter you want to send that estimated amount to keep yourself from getting penalties otherwise and by the way i i played this game for a while because i'm really stingy when it goes to giving the irs and i'm like i'll just pay it yeah they come up when it now when it's not a big amount of money so when it when it's relatively small the penalties are relatively small but if you start owing the irs a decent amount of money they want it on a quarterly basis or they because the percentage of what you owe it that that could get up there pretty fast like i said if it's if it's under a hundred grand divided by four it's not going to be huge penalties but you start getting up there those penalties will start to climb you also you also want to appreciate it man depending on the amount you're making you may want to look into restructuring your business as well however i'm going to suggest you it's like well so you're you're as a sole proprietor right now right and so if you want to uh and again i'm going to put a caveat out there i am not a tax professional i'm just going to suggest though you do work with one and look at restructuring your business because there can be some tax savings by uh having a different entity form and uh for example having a tax as an s corporation okay so anyway that's almost all i'm gonna say because you know i'm not a pro here so uh yeah take it for what it's worth or you can have your clients just pay you cash now that's really bad advice this is why you didn't ask him so a little tax evasion is never an acceptable thing so just so you know they're they're stingy though bro they'll come out they'll come after you and they're a pain in the ass but uh depending on what you paid last year total in taxes divide that by four that's your core release and you want to make sure that you're getting that in every quarter to to avoid any sort of penalties if it's a small amount of money you're making it's the penalties aren't that big but the penalties start to ramp up there as you make more money so well they also charge you interest too so it just all adds up yeah yeah that's what i mean though but the interest is good gets higher when the money gets higher exactly the interest isn't that high when it's a small amount when it starts to get up there it's a it could it hurts it stings Here you go, Fabian. Hey, man, you guys got me all around, man. Thank you so much. All right, brother. Take it easy. Take it easy. Hey, just out of curiosity, if the IRS makes a mistake and they don't give you the money that they owe you and it takes them a long time because you can never get it back. No, there's no penalty. Do they pay you interest on the stuff that they owe you? You know, there are, I think, circumstances where they do pay you interest. Where? No, I've seen it before. However, I wouldn't count on it. I don't know. Honestly, I don't know enough about that to say one way or the other, but yeah. In other words, just, you know, pay your taxes quarterly and you'll avoid that issue, the one he's talking about. Yeah, yeah. It's almost like they're forcing you to give you their money. And if you don't, they'll throw you in jail. That's another subject altogether. There's another word for that. It's called theft. Yeah. I don't disagree. He's doing the right thing. I'm so impressed by a guy who— Self-diagnosed. Self-diagnosis, really. Yeah, yeah. I mean— I'm going to do this. The things that he did to take care of himself without, you know, literally getting a physical therapist, he got a recommendation from a doctor of what it could be, was pretty damn smart. Yeah. Yeah, yeah. Great job. Our next caller is Renee from Hawaii. Ah, there's Renee. How you doing, Renee? Hey, guys. How's it going? Good. How you doing? Give us the update. What's going on? So, the procedure went well. Everything—you know, the biopsy, everything came back okay. The first few days of recovery was just terrible. I didn't really have anyone here to kind of help me out with things. I mean, I meal prepped way ahead of time so that I can just easily make some food. But, like, my mental took, like, a serious spiral within that first week. I'm guessing it was just, like, hormone fluctuations or whatever. I kept my ovaries, though. So, yeah. And despite all of the, you know, all over the place that I was feeling, I—the doctor gave me Estradiol, two milligrams, and I'm still feeling, like, super tired, really weak, but my sleep improved. I had—I quit smoking pot. It was—I have 15 days today, so my dreams are insane, and the only reason I'm getting good sleep, I feel like, is the sleeping. This is a CBD gummy, so I'm glad that Sal had recommended that. I take some that also have chamomile and ashwagandha in it, so it really just kind of, like, mellows me out, and I get—I went from having, like, average six hours of sleep to, like, seven and a half, almost eight hours, like, every night. So, I'm not really understanding why I'm so tired, like, mid-afternoon, like, one o'clock to, like, three. I'm just—like, I'm done. I'm done. I'm tired. So, I talked to the doctor about that, and despite me asking about getting labs done, he was like, oh, we just kind of base things off of your symptoms, so if you feel like the estradiol's not working for a little while, you know, we can try, like, a topical testosterone, and I don't feel comfortable with that, just because, like, you don't know my levels. Why wouldn't you get me a lab for that? So, I'm kind of stuck on that area. I know Vita Bella now services Hawaii, thankfully, but again, with me being out of work for a bit, financially, just cannot swing it yet. So, let's see here. What else did I do? I love the Muscle Mommy meetings with Corinne, Marissa, Nicole. They're so great. I look forward to that every Wednesday. Let me see what else I got going on here. Uh, I did, at the six-week mark, I did start doing very light, nothing heavier than 10 pounds. I was doing, like, maybe I did three days of the Muscle Mommy 15, and there was no pain or anything like that. I just had, like, you know, serious ego deflation from, like, how much I regressed. I have gained 15 pounds since the surgery. And I'm guessing that's, you know, also just from being so sedentary and, you know, maybe my nutrition wasn't dialed in quite as good, although I did focus mainly on just getting my protein every day. I was aiming for 160 grams every day. But then again, I was not hungry during the day, and then the evening, like, I'm starving. So, yesterday, I sat. I sat down and made, like, a rough draft of my daily routine with, like, wake-up times, times to feed myself, and I implemented, like, a walk in the morning and then a walk after dinner and then just have, like, the open spaces in the middle for, like, prospecting at work because I had passed the ETA certification. So, again, thank you, Sal, for jumping out and sticking your neck out for me. I appreciate it. And yesterday, I went, set up a body fat percentage table and had, like, at least, like, 10 people come up because I'm not good with approaching, you know? So, I was like, maybe if I set this up with a nice big sign and a smile, people will come over. And sure enough, they did. I'm a little self-conscious with pinching their fat to do the caliper stuff. I feel like. I feel like. I kept pinching a little too hard, but, again, that's just, I'm learning. I had another coach there that kind of, like, helped me out. He went first, and then I did it, and we cross-referenced. So, I was still on point, even though I felt a little. But, anywho, I had them write down their names and stuff so I can reach out later on to see, like, so there's some potential leads right there, which made me feel really good. Yeah, what else was it? But my self-esteem and confidence. It's still, like, really crappy. So, when it comes to doing, like, the sales aspect of it, I'm still just, like, not there. I'm halfway through the CES certification, though. So, hopefully with that, I know that that would help with, you know, the Prime Pro that you gave me is great for the assessments, but having that certification, I think, would really help because, like you guys say, there's a lot of things that you can do. There's very little things you can do with instant gratification as a personal trainer, but with, like, the correctional exercise things, I feel like that, you know, kind of helps people, like, oh, wow, you know, this is something that may be helpful. As for last call, I was totally caught off guard with Adam's question of why I wanted to bodybuild and stuff. I have given that up for now because re-watching that episode. And, like, my responses to things, my mindset was really, really just negative. It wasn't in a good space. You know, my oldest son just turned 18 and graduated, so I was all, like, you know, in a negative space, I think, like that. I have no set, like, I would like to still do it, but in the long future, my main goal now is, like, the strength and health and feeling better. And wanting to help other people. I would love to get into, like, work on getting into that positive mindset eventually after I have, like, the strength and more self-confidence. Because I haven't given up that goal, if I'm going to be honest. I just have not put a time frame on it, you know. Well, good. I'm glad you called in. I'm very glad you called in. I'm going to touch on a couple things, and I'm going to ask you some more questions that go a little deeper. Is that okay? Absolutely. Okay. So, first off, when it comes to approaching people, communicating the sales process, body fat test booth, all the stuff you're going to see in our course is all going to feel awkward, weird, and you're going to feel like you suck at it until you practice it often. So, it's just like the first time you tried to do a squat. It felt weird. You weren't good at it. You just had to practice it. So, you knew what to do. You saw the technique. Maybe you watched a video. You did it. It still felt awkward. It didn't feel comfortable until you practiced it often. So, if you want to be a really good coach and a really good trainer, which it sounds like you do, it sounds like you have a passion for it, go through our course and practice often. And I'll give you one tip for the body fat test booth. I love that you did that. And now you see how easy it is. It's really easy. Here's what you need to do, though. You need to book assessments that second, not later. Don't get names to call them later, because the odds you're going to get one of those people on the phone to book with you are probably 10%. Now, but in the moment, it's like 80%. So, it's literally test the body fat. Hey, what's your workout look like? Here's where you're at. Do you have a goal? Hey, next week on Wednesday and Thursday, I have some time available. Let me take you through a free workout. And you're going to get a lot of people are going to say yes. So, the day you do the body fat test is the day that you book your assessments. And then you call and confirm for the assessment. That's how that works. Okay. Does that make sense? Yeah. Yeah, for sure. Okay. And practice, practice, practice. All right. I'm going to go back. Because I got to ask you some more questions. And I think that this might help. reveal a little bit about why you feel kind of the way you do first off congratulations on 15 days sober from from cannabis yeah before 15 days if we go back 15 days ago and beyond uh and in if you could be totally honest how often and how regularly were you using cannabis every single day for about the past 15 years and and like throughout the day so heavy okay that's what took me quite so long to i'm like man i'm recovering from the surgery and you know but then i finally was like i gotta make some changes before i come back to on the show no no i'm glad i'm glad you did but again you're looking at years and years and years of daily use you also had a major surgery you had a hysterectomy yeah which you're recovering from and there's also some information here in your email that i'm going to ask you if it's okay if i cover that you wrote about a little bit doug can you scroll down just a bit okay uh it also says that you um are on you you're on a variety of medications for adhd um and bipolar depression anxiety insomnia and you stopped your adhd meds right around the same time so you went off cannabis you had surgery and then you went off your adhd meds yes only temporarily the adhd meds mainly because um like they they motivate me to get me going and doing things and when i'm starting to get better i'm starting to get better i'm starting to get better i'm supposed to calm down and relax and heal it was just seemed like it was counterproductive no totally makes sense uh always do that with a doctor by the way i don't know if you did or not i did yeah okay good okay so here's so you did three there's three big changes all at once how long were you on the adhd medication for a couple years okay so yeah that makes sense going off adhd medication and going off cannabis both cause withdrawal symptoms withdrawal symptoms can look like especially both of those uh increased appetite and a dramatic increase or or or appetite fluctuations to be more accurate and a huge reduction in energy and motivation all of those things cannabis withdrawal from years and years of use uh ultimately takes a few months now you're you went you're going through the hard part right now which is the wild dreams and you know the cravings but uh it's it's a lot of things that you're going to get rid of uh it takes uh because cannabinoids get stored in the in in the fat cells um and your cannabinoid system is also adjusted and adapted to exogenous cannabinoids and that can take about 90 days sometimes longer for your body to fully acclimate so withdrawal can last a long time it's not extreme so people always say oh cannabis withdrawal not a big deal well yeah if you compare it to opiates but it's the withdrawal is real okay so it's real uh and then adhd medication withdrawal is also real and it's not a big deal it's not a big deal it's not a big deal it's not so real so what you've done is you've just you've done everything all at once and so the way you feel is expected yeah i tend to do that unfortunately like that all or nothing kind of just dive into everything that's okay i actually i want you to reframe though uh i listening to that and i had read just like sal did so i knew more of the detail you think that you're sluggish down great i think you're kicking ass oh thanks the fact that you think that you've came off of cannabis that you were doing that much for that long that in itself could be debilitating for most people it's a big hurdle adhd medication coming off of that completely debilitating recovering from surgery you had three massive one of those things would set somebody to where they couldn't even get up and go to work or do their daily shit so the fact that you're still going to work trying to build a business and you're still going to work trying to you're still already starting your workouts again you have enough motivation to do that is a huge win yeah so you need to give yourself a little bit of credit of what you're going through right now and the fact that you're still getting up and fighting and so it'll it's going to get better and it's going to get better adam adam is a hundred percent on point but where where i want you to put your mind is this like this is your goal your goal is for the next six months to 12 months to take care of yourself because it's gonna it's here's the deal you're you went through the the tough uh initial stages but it gets really hard three months from now it gets really it gets harder you know three months from then why because you start to feel a little better and then you want to go back to the old uh kind of the old methods so you got to think to yourself okay i'm in it for the next year for one year my goal is to take care of myself and improve my health i don't want you to think about bodybuilding i don't want you to think about performance goals i'm going to take care of myself and you're going to want to do things that bring you joy outside of that so i love that you're focusing on your business in my experience trainers do best when they're serving other people it's just how they're built yeah and so keep focusing on that and get and stay in that muscle mommy group and continue to get support from the people in there and work with you and i'll see you next time yeah but it's going to take a little while it's going to take a little while yeah but expect it listen i want you to know what you're feeling is you're supposed to feel like this yeah the the energy crash from one to three yeah through a lot yeah but again the fact that you're going to work i'm like holy cow yeah she's tough yeah well because i haven't i i feel like i really just don't have a choice i have to you know because if i sit then i stay that way you know if i'm not i'm not going to be able to do it i'm not going to be able to do it if i'm not moving towards something i stay that way or even regress so i always feel like i have to be moving towards something um and sometimes yes i do take too much on at the same time and then i'm wondering what did it like why that well i mean i think yeah it's a it's a characteristic again just to kind of let you it's good to know yourself okay uh when someone's neurodivergent uh and they have tendencies towards bipolar depression anxiety uh it's very common to go all or nothing yeah so that's a common trait now the challenge is going to be the nothing because when you get to that place you're like i don't want to do it anymore the best success you'll have is to be in community that is supporting you through the process do you have that or are you feeling alone oh i i feel very um pretty very alone actually i have reached out a little bit to quite a few of the other like um trainers at work to you know ask if i can come off the clock to for someone to mentor me or something and just you know haven't really heard very much back from anyone so do you have any local community uh that you might be open to like a like a local church or some or a local sobriety community it's really good it'll increase your odds of success dramatically to have people there with you yeah i was considering going to some meetings and and things like that um just to also help with like you know the weed stuff and the mental aspect of it that's that's like the most tough part okay so if you're taking care of yourself so renee if you're your own daughter what are you going to tell yourself to do um i mean just take take care of yourself put yourself first you can't take care of anyone else really if you're i mean wouldn't say that to my daughter but i would definitely say that to me you can't take any care of anyone else if you're not taking care of yourself yes you can exhaust yourself that's right but yeah and then renee's gonna respond back and be like i'll do it i'll do it myself i'll take care of me and then what are you gonna say yeah yeah uh i don't even know i it wouldn't i've tried it and it hasn't worked so yeah go go uh regularly be a part of that group okay if you really want to if you really want to succeed at this when it gets really hard because right now you're in that state of mind that you can probably get into where you're like i'm doing it all it's going to be when you get to that state of mind where you're like i don't want to do any of it uh if you go and and you're with that community so it's the sobriety group it sounds like that's the one that you were thinking about meet with them meet with them every week no matter what even when you don't want to go treat it like your workouts meet with them every week it will dramatically increase your success yeah okay i'll get to that i know there's also like um local um i think twice a week women meet up and do yoga in the park so it would also be something i could do love both for the community yeah i love both of those and hey who knows maybe we get some clients yeah yeah that's what i was thinking that's what i was thinking i'm just gonna add to this though i'm gonna add a little little i'm gonna throw a little bit i'm gonna throw a little bit i'm gonna throw a little bit i'm gonna throw a little bit cool making surface friendships is cool but what you need is community that knows all the dark dirty parts of renee all the challenging parts of renee that's the sobriety group because your yoga girls aren't going to know that you're probably not going to disclose all the stuff to them yeah so go to the sobriety group if you can find one once a week i'm telling you that's going to make the odds of success go through the roof just do it just treat it like a workout and just go okay yeah because i only just started yesterday with robert and i'm like i'm not going to do this as far as like the coaching and training and all that kind of stuff so um robbie's actually out yeah he's so great i love him and he he actually helped me out also realizing like maybe going to one of the local like senior living homes and offering free mobility that's great love that yeah cool right i was like great idea dude the only the only advice i'm going to give you is go go meet with the sobriety group uh once a week start with that that's that's the one i want you to do okay and now that you're with my coach i'm going to know if you're doing it or not that's right we're going to check in with robbie we're watching we're watching you renee okay you're doing great renee you're doing great you are you're climbing a big mountain that's right have some people next to you grace that know what's happening get to put it in the light i know you got to put it in the light this is like mold it grows in the dark put some sunshine on it have some people around you that know what's going on tell them everything meet with them every week you a and it's going to make your success uh probable yeah yeah i think uh i think that's definitely something easy too that i can do i can i mean right after i get off the call i can look up local good meetings and stuff let's do it let's do it renee do it renee i'm gonna check with robbie okay all right yeah and then listen go practice the body fat test booth it's such an easy way to get clients yeah for sure all right dear i and i liked it more too because they they were just coming to me totally exactly totally we have a lot of stuff in that course that'll help you with that yeah for sure yeah i already i already passed it good job i got my thing good job yep yeah you're you're a killer you're doing good you're doing good you're doing good yeah do what we said i'd love to hear back from you yeah for sure all right renee we'll stay we'll stay in touch thanks guys you got it if she meets with people she's gonna do it if she doesn't it's gonna be hard she did a lot of stuff at once bro you can't take it all on me no someone who someone who smokes weed all day throughout the day and has for 15 years is hard adhd bro medication i know that's like it's like quitting meth that's right that's that's crazy and post-surgery yeah come on dude the fact that she can get up and get out of bed every day is a big deal so yeah no like just come on dude you got to give yourself a little bit of grace and just look at this a little bit of course she feels tired right yeah good it's still way early you know this is going to be definitely at least six months of feeling that way before you start feeling good you know but i think i think it's six months six months she'll start to really feel good and then like you said it's a fight for a year our next caller is suze from australia hi suze how you doing suze hello hi guys how are you how can we help you yeah well um i've this feels a bit surreal but um anyway 3 a.m in the morning here in australia oh sorry about that yeah you look you look pretty good and wide awake for 3 a.m right now i would never guess that uh let me just say i haven't slept all night so uh oh darn it um all right so i'll get on to my um question all right um i'm 46 year old female um five foot four approximately 60 kilos i don't really weigh myself this is a little bit um triggering for me uh i've been in the gym basically since i was 16 years old um i really struggle with not training am at a total loss dealing with multiple tendinopathies chronic hamstring tendinopathy which has been going for probably two years uh tennis elbow a few months um golfer's elbow which is um feel like it's healed um on top of this it's just knee and shoulder needles that i've you know just got to stay on top of with foam rolling etc etc um i will read this out to you but my split has changed a little bit um my current routine is four day upper lower split and one day metabolic resistance training um although the metabolic resistance changed to a full body day um due to aggravating my hamstring again um i'm doing standard isometrics and eccentrics probably not as much as i used to do but i'm doing standard isometrics and eccentrics as i should be um but if i every time i feel close to recovering something sets me back so last year i did a fitness event um flared up my hamstring um and then a month or so ago i was doing the washing uh bumped my washing basket against the doorway and um jarred my leg so really aggravating again which yeah just shows how sensitive i am at the moment um so yeah i still want to train hard um build muscle but i feel trapped by the injuries um beyond standard isometrics um and eccentrics what do you tried and tested training diet and recovery trips tips for healing stubborn tendons at my age um so i can safely learn again um ideally i just want to be pain-free like i'm done yeah okay give me a little bit more about like uh your your day your daily routine outside of working out um are you do you work are you what's your day you get up sleep how's your sleep although tell me more about the rest of your life sleep is um sporadic i have some i've got a um garmin this is my sleep score sometimes really great 96 is my pb but i've also gone down to 40s average probably 70 to 80 okay um i'm a mom of two kids my husband runs a business he works from 6 30 to 8 30 at night not yeah 6 30 a.m to 8 30 p.m so i do all the household things um yeah i get up 4 30 go to the gym four days a week um i'm actually qualified as a pt so i've just started up as a pt in the last uh two months and i work my other job three days a week for now suze you're doing a lot this is an easy diagnosis a lot but the recommendation is gonna be really hard for you does it feel sorry go ahead can i just i am now training only well full body day three days a week um and doing some sprint intervals on the other yeah of course so okay let me ask you is it okay if i ask you a few more questions sure does the following resonate with you you just feel like your body's fragile oh yeah okay okay it's falling apart at 46 which is not cool actually 46 said next week it's actually not fragile so let me let me just tell you let me give you the factors and then the diagnosis which i'm fully confident in uh and then the advice can be really hard for you okay you've been working out since you were 16 consistently weighing yourself triggers you you love working out there's probably a bit of a release or an escape or there's an attachment to it um you've competed in fitness events and we have multiple injuries some of which are don't seem to be connected golfer's elbow hamstring issue pain here there i did something in the laundry room hurt myself okay we also we also have we also have subpar sleep at best subpar sleep husband works all day long you gotta manage the household and stuff you are chronically overtrained yep chronically overtrained by the way still by the yep yeah right that's just loop that's why your sleep is is is messed up the so that's a diagnosis chronically overtrained you probably also under eat in fact i don't need to ask you questions about your diet because you fit very nicely into an avatar uh of a kind of client yeah i listened to that the other day right so so here's here's the here's the prescription it's gonna be hard okay you're gonna have to work out way less you're gonna have to work out way less no maps 15-esque and you're gonna have to eat more yeah and you gotta give it like six months to nine months okay okay now i'm gonna encourage you at the end of that you're gonna feel the way you think you should feel when you work out all the time you're gonna feel resilient strong muscle fat loss it's gonna feel like you're doing nothing and your body's working for you that's what it's gonna feel like probably nine months from now within the nine months this is what it's gonna feel like i'm gaining weight i'm losing muscle i'm losing my mind i need to work out more this isn't working and then it starts to work and then you start to see kind of what's going on but you're chronically overtrained and also probably under eating and so your body's doing exactly what i would expect it to do with those things including the bad sleep yeah yeah which is really a big component for injury oh yeah for sure between that and then i mean mass 15 symmetry if we're going to go in that direction i know you mentioned that in isometrics but you know if you really do like incorporate that every now and then we'll help bring back that stability we need uh yeah so you feel more secure uh and really that's that's that's most of it is just for your body to feel strong in these movements do you do you have a home gym or do you or do you have to go to the gym to lift uh no go to the gym okay yeah do you know uh do you have any idea of how many calories you're consuming on a regular basis um yeah this is also a bit of a triggering thing but yeah about 2000 um give or take obviously you've got high days lower days but that's probably yeah chronically under eating chronically overeating and someone Like you, Suze, I'm going to guess that you gave us a number that's higher than what you're probably averaging. Okay, so you probably averaged closer to 17, 18 is what I would guess, just knowing, like, again, the avatar. She said that's like, yeah, there's probably some low days there, some higher days. There's probably 15 to 17 some days, some days 22, 23. So what it's going to look like, I'll tell you what it'll look like, but then I'm also going to make another recommendation. So what it's going to look like is you're going to reverse diet yourself for probably three to six months, and you're going to follow MAPS 15 symmetry. That's your workout. You can walk otherwise, but someone like you, I would still limit the walking to a maximum of 15,000 steps a day because I think someone like you would easily get in the 20,000s because you're not working out as much. So I'd say walk, never go above 15,000. MAPS 15 symmetry, reverse diet. The things that you're measuring, strength, energy, sleep. That's it. Those are the three things we're looking at. Gauge your intensity off of that. I don't care about the scale. I don't care about how we look right now. I care about strength, energy, sleep. If those things are getting better, everything else will come together. But that's what we're focused on. Now, you did say something. You said, I'm done with this. Like, it sounds like you're at the end of your rope, and you're like, I'll do, I just need to stop hurting. Yeah, it's getting very frustrating. Different formula. Your best chances of success. My best chance of success by far would be to work with one of our coaches because this is going to be a very difficult six to nine months for you. And mainly to coach you through the process, adjust nutrition on the fly, change workout programming on the fly. Not because you don't know what to do, but because you just need that other voice in your ear because you obviously have been doing this for a long time. Know what you're doing. This is not a matter of you don't understand exercise. You don't understand it. You understand all that very well. It's so important. I want to get out to help you get out of your own way. So here's what will happen if you did it by yourself. If you'd like, okay, I'm going to do what they tell me. You start eating more. You start following maps, 15 symmetry, 30 days from now, you're going to feel like you're on top of the world and you're ready to go back to what you were doing before. Wrong. Wrong. No, we got to keep going. Cause you're going to be like, oh my God, I don't hurt. I feel good. Let's go. Let's get after it. Yeah. And that's going to happen about 30 days. Your sleep will feel good. Probably by week two, you'll start sleeping better. And then you're like, all right. Let's get after it. So, uh, a coach is invaluable, uh, for what we're talking about. And if you, if you're interested, I could have someone call you and talk to you what that looks like, but you probably going to want to work with someone for six to nine months through this process. Otherwise the general advice is what I told you and you're going to get maps, 15 symmetry, no matter what. Yeah. All right. So what, um, when you're saying reverse, reverse diet, what sort of target, um, what are you going for? Well, that's what the top, that's the. The toughest part is to figure that out. Exactly. Cause one, the first thing we would need to do is kind of track and figure out where our baseline is, that we have a good baseline. So the coach would normally have you for a week track diligently, just so we could see. And then once they have an idea, then it's going to be like a week to week thing. We might start off and whatever's easier with the client. Like sometimes with the client, it's, I want you every meal that you're already currently eating, uh, bump the ounces of meat by two ounces. Uh, it might look like if it's easier for you to just do exactly what you're doing, but add a shake at the end of the night, we might do that. Add a shake at the night. So, and then we'll hold there for a week or two, make sure weight stabilizing, feel good energy going up. Do we notice things like strength, all those things improving? Cool. Hey, let's bump again, another 200 calories or so hold there for a little bit. And sometimes, uh, you know, along the way, say we're five weeks in and we, it's not feeling good. I have to bring a client back down for a week or two. So it looks, it's hard to say what the prescription looks like because it's not, um, it's not like the. Oh, you just do these things and you'll be fine. It's like, well, you know, normally when I'm reverse dining a client, it looks something like that where we're adding every couple of weeks, some hundred, couple hundred calories. Uh, typically, uh, we have challenges somewhere along the way where we got to hold for a while or even pull back for a little bit. And, and so it's kind of this ebb and flow. And that's why Sal said six to kind of nine months, cause it's a process, but it's kind of what the process of it. But at the end of it looks like I'm eating 2,800 calories. I'm training way less intense. I'm sleeping better. I'm stronger. I'm not hurt. Energy's up. That's what it should look like. It'll feel like you're doing nothing and your body is just looking great because of, uh, how hard you've worked for as long as you've done this. It's going to feel like this is magic. Yes. Yeah. Yeah. I do have a go hard or go to home mentality. So I think that's why I'm in this position. Yeah. Oh yeah. Well, let me ask you, Suze, cause as I'm talking about this, just be real honest with me, you're, you're, you look sad. You look a bit distraught. Like you're hearing what I'm saying and it's almost like I knew they'd say that. Tell me a little bit about what you're feeling about this. Oh, I think it needs to be done. To be honest, I need, something needs to change because if nothing changes, I'm just going down the same path. Yeah. But what, but why does it, why does it feel hard or sad? I was probably letting go of something that I love. Um, but, but it is an escape. I suppose it is like for mental health. I think exercise as well. Yeah. As you guys know, we are going to change that relationship. So right now you're with an abusive boyfriend called fitness and it's scary to leave him. And you're going to meet a new boyfriend that's going to treat you right. And you're going to question it. You're not going to be sure until he treats you right for a while. And then you're gonna be like, I'm going to marry this guy. Yeah. So that's what it's going to be like. If it's Chris Hemsworth, I'm in. Yes. Yes. It's just, it's going to totally change your relationship with this and it's going to be a completely new chapter in your life and you're going to feel really good, but it's going to be hard. Yeah. Yeah. Yeah. No, that's good. I really, that's good advice. Thank you. I'm going to send you symmetry. And then if you, if, if you're okay with it, I'll have one of my, my top coaches call you and you can kind of see what that looks like. Um, when you say call, cause it's obviously 3am in the morning here. Not sure if I can do the 3am. No, no, no, no, no, no. We'll have, we'll have them follow up with you later. You need to go right to bed. You need to go to sleep, go get your sleep, but we'll have them follow up with you tomorrow on your time. Yeah, they'll follow up with you. Yeah. Perfect. And, um, can I say something? Yeah. Um, I know one of your sponsors is, um, Zeobotics. Yeah. I bought Zeobotics and it works. Isn't it weird? Isn't it crazy? It actually works. Yeah. I know it's wild. I don't drink alcohol all the time. I do. I do. I'm not sure. I'm not sure. I'm not sure how good it was for me or not because I've done, no, it's been nice. I've been, I've never been able to, I mean, here I'm 45 years old and in only in the last 10 years have I been able to be somebody who can just have a casual drink and not feel terrible. I've always felt terrible from alcohol, um, and just decided I would never, never have it where now it's nice. I can actually sit down and have a glass of whiskey and enjoy it. And I don't need to have five. I can have one and not feel terrible. And the Zeobiotic just fixes that. So awesome. Yeah. I'm with you. Yeah. Yeah. I'm with you. That's awesome. We'll have someone call you. We're going to send over symmetry no matter what. So symmetry is coming your way and then, uh, we'll get to, we'll get this fixed. All right. All right. Great. Thanks so much. Appreciate it. What's, what's interesting about this, uh, and we're just used to it cause we've worked with people before, but if you're watching this, you yourself are probably like, duh, over train, you got to eat more, but when it's you, when you're dealing with yourself, uh, it's very hard to see or, or you don't want to, cause you don't want to go. This is where coaching becomes so valuable because they help you with that. Well, I mean, she, when she was listening, if you only heard all the stuff she said, and then you went and tried to, as a trainer, went and tried to fix all the stuff, more stuff, more correct. Right, right, right. But she left out all the others left out what she does for a living when she's working out her, her lifestyle. And then boy, when she started laying out, that was like, it's just so much just clear, just clear. But just, just for, I mean, a, and this could be other things, but generally speaking, chronic repeated injuries where they pop all over the body typically means, uh, you're doing too much and not resting over training. Oh yeah. A hundred percent. And the body, this is the body trying to whisper to you. Then it's screaming at you. You know, it's like, Hey, the first injury was like, Hey, when you come back a little bit and the second one, Hey, it's just like, now it's just like, Hey, we're going to get hurt every time you do almost anything now because we were not getting your attention. Look, if you like mind pump, come find us on Instagram. It's mind pump media. Thank you for listening to mind pump. 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 super bundle at mind pump media.com. The RGB super bundle includes maps, anabolic maps, performance, and maps, aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs with detailed workout blueprints and over 200 videos. The RGB super bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price, the RGB super bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free resources. At mind pump, media.com. If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes and by introducing mind pump to your. friends and family. We thank you for your support. And until next time, this is Mind Pump.