2909: 5 Running Styles to Lose Fat (And Which One Is Actually the Best)

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We have a men and women's version and it's 40% off. Go to maps upper lower.com. Use the code launch for 40% off. All right, real quick. If you love us, we love you. Why not show it by rocking one of our shirts, hats, mugs, or training gear over at Mind Pump Store.com. I'm talking right now, hit pause, head on over to Mind Pump. That's it. Joy Resto Show. One of the most popular forms of exercise worldwide, if not the most popular form of exercise, is running. Now, running does have some real benefits. Today we're going to talk about five different ways you can run for maximum fitness. Let's go. Not at all. Let's wait a run away from it. I want to say this about, I've said this before, I'm a previous podcast, but there are a few things that humans do, let's say physically, very well when you compare us to other animals in the animal kingdom. One of them is throw for accuracy, we're the best at throwing for accuracy. And the other is actually running for distance. Humans are exceptionally good at distance running in comparison to other animals. In fact, this is probably one of the strategies that we use as hunter-gatherers. We would wound an animal and then we'd run after it. And we'd run until it got so tired that it had to stop and then we would ambush it and kill it. In fact, there are races that have existed in history, in recent history, where there was a long-lost race. Don't they still do that? I don't know if they still do it. We should see. There was a famous name. But it was a horse versus a human. It was for distance and a 50% of the time the human would win. So this is how good we can be at running. And if you look at our anatomy, we're really exceptionally designed for it. We have really big knee joints, we're upright. The human versus horse races are still actually held around the world. So it's the same as male. So it's like with strength training, the idea is can I get good at running so that when I do start to push myself, I don't end up hurt because running has a very high rate of injury precisely because people don't run well and they go out and they decide they run hard or till they're tired, in which case, if your technique is bad when you're not tired, it's only worse when you are tired. And then this is when injuries happen. So you're moving your body in a way that's suboptimal, you get overuse injuries, which are super, super frequent because of the way you're moving. So treat it like a skill, go out and learn how to do it well. Now, if you're at this place, we like, I think I can run and I want, I would like the benefits that I can get the athletic benefits or the performance benefits or the adaptations that I can get for money. There are a few ways to approach running and each one of them has its own value. So the first way, which is probably the most common, I think when people think of running, the one that they're like for working out right when people think of running for fitness, the one that they're probably picturing is this first option, which is you're just running for distance. Like the idea with this style of running is my goal is to be able to run further and further without having to stop. So I'm trying to build that kind of lasting endurance where, you know, just getting started, I could run one block. Eventually, I could run two blocks and then a mile and then three miles and then four miles and so on. Now, of course, there's a limit. We don't want to go too crazy unless you're going to compete in some type of a running event. But with this style of running, it's pretty straightforward. So long as you train appropriately. So long as you make sure you cover and your technique is good where the goal really with the style of training is, can I extend the distance of my running? Can I get myself to be able to run further and further without having to stop. So it's very, very straightforward. Yeah, that particular style. Yeah, I mean, I know the other one you don't want to jump ahead of you, but it's like I've always loved recommending to people that want or have this goal of like I want to get in shape. I want to lose body fat one of this, but I also want to get some of the benefits for running. Personally, I've been able to not only for myself reap these benefits, but for all my clients that I've got to do this. to do this. If just getting good at the mile run is takes you pretty far. - Yeah. - Like getting your mile time down, and so sticking to a distance. - Talk about something that translates to the real world. - Yeah. - When you can have to run really run more than a mile. - A mile. - Got it for bid, you have to actually run more than a mile. - Yes, and it's enough distance to build a little bit of stamina endurance. Yeah, you're not gonna go run the Boston marathon off of that. But most people aren't trying to do that. That'll give you enough stamina endurance to do most things in activities and play and basic hikes and being at a theme park all day, more than enough from just having a good, a good mile time. And you don't risk in peeding your muscle building goals and fat loss goals, which is what most people want. Most people at the hierarchy of why they join the gym. I mean, of course, some people could be here for longevity or could be here just for health, or could be here just for getting endurance. But most people show up to the gym because they wanna look better. They wanna change their body composition. They wanna lose body fat. And so we're always talking about how cardio is terrible for fat loss. But improving a mile time is a great way to get reap a lot of the cardiovascular benefits, stamina endurance benefits as you can get from running without impeding on your fat loss. - You're not overdoing it. And so what you're talking about, Adam, is this is a strategy of running, whereas the first strategy was I'm gonna try and run further and further and further. The second strategy is I'm gonna pick a distance and try and get faster and faster and faster at that distance. I love the mile. I love it 'cause it's short. You can get fat. You can improve for a while at your mile when you first get started before you have to add another mile or so. So what it would look like is like, let's say, - Good target. - Let's say you're just getting started with running and maybe you're the first time you try a mile, it takes a 12 minutes, you know, 'cause it's really hard and you're going, it's tough. And then your goal now is to get down to 11 minutes and then 10 minutes and then can I get my mile down to eight minutes and seven minutes. And so the training is always the same distance. The difference is not that I'm adding distance, but rather I'm just trying to run faster. - And I also think you put you at a lower risk because when you push the distance one, you tend to push, you're flirting with the fatigue side more often and that's typically when the mechanics start to break down. And so even if you did do all the steps, the Brian Kula getting ready for run and you did all the things, but you're flirting with distance and trying to go further and further. You tend to be flirting with the end of that versus I'm trying to get faster and faster. - All right, you're right. All of the ones that we're going to talk about, there's two of them more technique is it's even more important that technique is perfect. One of them is when you're running really long distance, the other one's when you're trying to sprint. Those two require, those two require like the best technique because one is all out and the other one is just keep going, you know, type of deal. So we went for distance or we're trying for the same distance and speed up the time. Here's the third one, the same time, but for more distance. So it's kind of a flip on the second one. So what does that look like? Well, I'm always gonna run 15 minutes. 15 minutes of running, no matter what. And far did you get? Yeah, how far did I get doing 15 minutes? So it's always the same time. Now people like this one because it's very black and white structure at amount of time, I'm running for 20 minutes or I'm running for 30 minutes or whatever. This is the amount of time I'm running. So it's very easy to fit into your schedule. The difference with this is you just track your distance and you go, wow, last time I ran a mile, this time I ran a mile and a half, same amount of time. So you know you're getting faster. So it's just a different approach to improving your stamina. I think I paid attention more of that when I was rowing and I got into that for a bit. And it was a nice little competitive kind of outlook on not to see how far distance you can go. Honestly, the number four one is my favorite though that you're gonna get into. And it's like you said, if you're gonna get into sprinting, all your ducks have to be in a row. Anytime we're gonna like now look at squeezing and focusing on acceleration and velocity, there's any little hole in the kinetic chain that hasn't been addressed is gonna come out with force. So, but the benefits for me with sprinting, and this is something I still do incorporate actually in my own programming, it's still anaerobic. You can do it in a way where, you know, it's still muscle preserving it, but I can get all those benefits too because I can acclimate to that fast twitch that, you know, high demand and not like, you know, burn up all my energy, like, you can actually practice this and get some of the stamina from it, but not, you know, get to the point where you're aerobic. So, if we refer to circuit training as the cardio of strength training, sprinting is a strength training of cardio, okay? So sprinting looks like this. I'm gonna pick 50 yards. 50 yards is the distance that I'm gonna run. And my goal is to run that 50 yards as fast as possible. After I complete that 50 yards, I'm gonna treat this like strength training. I'm gonna do the 50 yards and I'm gonna rest. I'm gonna rest until I feel like I can run that 50 yards as fast or faster than I did the first time. And I'm gonna do sets. - Holy recovery. - Fully recovery. - Most people won't do that. And I'm gonna do sets of this. And what do the sets look like? I don't know, four, five, that's it. Like you would if you were doing squats. What if you start to sprint and your time gets slower and slower time to stop? So the idea was sprinting. What typically happens with somebody who's, except for really advanced sprinters, is your second sprint, typically comes out faster than the first one. So you sprint as hard as you can, after you're warmed up, you rest, you rest, you rest, and you're like, I feel like, and then you go forward again, and you got faster. And then you repeat that a third time. And if you can maintain between the first and second when you're good, do a fourth set. Typically by the time you get to fifth set for most people if you're running hard, times start to go down or should I say go up, in which case you're done. So you literally treat it like doing sets. The value of sprinting, it builds power. This is a muscle building form of running. Now I'm not saying this is muscle building like strength training, but of the forms of running, this is the one that's going to preserve muscle, potentially build in some people, but this is explosive. This is strength. This is not tons of stamina and endurance. Although there is a stamina component. So I would just, this is the best of the five. Are you, are you, are you, you could argue the fifth one for some ways, but I think it, I think this is the best. What it looks like for me, though, is it looks like what I said about the mile and I work up to this. So what it looks like is I get on there right now. It's been a while since I've done this. So I'm probably got a really rough mile. Let's just say it's bad nine minutes plus. And so I get on there and you know, it's nine minutes. And then over the course of the next couple of weeks, I worked that mile time down from nine minutes down to sub seven. So now I'm running sub seven. So it's good, that's good miles. It's not my best. I'm not super fast there, but it's, I'm getting pretty good. But now I've allowed my body to kind of adapt to that. And now I'm a little more ready to prepare myself. I think for sprinting up a hill really, really hard. And I would probably do during that process of giving that mile sound is heavily these little mild sprints in that run. So I'm like, what are they called? Is that what it's called? Yeah, far like it. It's called the R-T-L-E-T-L-E-T-L. It's a funny name, but it sounds like I made something. And it's building a sprint in it. It's like coast and then sprint. Yeah, coast and then sprint. Yeah, and so I would build that into-- That's a real word, guys. Look at that. I would build that into my improving my mile time until I've got myself a really good mile time. I've gotten comfortable with kind of sprinting like that. And then I would do it in a more traditional four sets, three minute rest periods in between and going as hard as I can and training that way. And then that would be a great place to kind of reap all those benefits. Is that far like I've told you? I told you, it's a real word. I know, first time I learned it as a trainer, I thought somebody was a-- Yes, I'm a punk in the area. So that's sprinting, right? Oh, by the way, all of these will build stamina endurance, but they're different, right? So for-- when you do it, like the two extremes here are distance and sprinting. So distance running, lots of just this kind of low-level, continual kind of effort, stamina, grinding stamina. Sprinting is like, I can be fast and explosive. And so they're very, very different. But they both do build endurance just in a different way, right? Lastly, now this is my favorite one. I think this is the best one. And the reason why I think this is the best one is, if you find this, if you figure this one out, you're probably not going to stop. And that is, you run for fun. And what does this look like? I don't care. I don't care what this looks like. Maybe it's running after your kids at the park. Maybe you play-- maybe you go to a big park. I've done this before in my little ones. Go to a big park you play hide and seek, and you chase them down. And you're having so much fun that the next thing you know, 40 minutes goes by, and you just ran on and off for 40 minutes. Maybe it's running with a group or friends-- Pick up soccer game. Pick up soccer game or a basketball or something like that. Like, in my opinion, this is the best way to run. Because this is the one, if you actually genuinely are having fun, you're just going to want to do it. And you're going to be consistent with it. The only challenge I have to this one is I don't disagree with that is if it's one of us, or somebody who's north of 40 picking up a basketball and playing is a quick recipe for me to get injured. It's not fun. And it's not fun. So-- You're going to overdo it without knowing. So that's the part I would caution somebody who wants to run for fun, who hasn't done any running. And you want to just-- and you have no-- methodology or plan on how you're going to go about doing that. And you're just like, I'm just going to play baseball or play basketball. That's the one problem with this is that I think playing and having fun and doing active things like that, depending your age and your condition, could also put you high risk for it. Totally. 100%. All of the things that we're saying here, just like any other fitness advice we give is you got to be able to do the thing safely. You got to be able to have the technique in the skill to do the thing safely. Otherwise, don't do it. Okay. So because injury is a real a real potential. So what do you guys, so just kind of change the subject? You guys want to know what I did this morning? At 6 am? Oh, did you just do probably? No. No. Eight something. No. Had meal one. I knew you guys. I knew you guys would never guess, even though we just came off the topic. I ran. No, you did it. I did. I mean, was it really? Yeah, it was. Like run, run. Like, like, like, you know, like a joke. Wait, wait, wait, wait, wait. You are also the guy who walks at 2.5 speed. So this mean did you go to four? No, no, no, I still walk. I ran. Did you put the big old new balances on? I did. So let me just tell you my experience. I can't hear that. So I'm now the method that I'm using is the distance for time one. So I'm doing a mile. That's it. So I'm going to do some. I love this. All I'm going to do is a mile and my goal is to improve on it. My goal is to improve on the mile. But probably for the next, I don't know how many weeks my goal is to get really technical, like get good technique because I just it is remarkable. How much of the skill of running I have completely forgot or lost. What is crazy? Well, remember what I told you. I told you a life where started how much I like had to concentrate. It's bro annoying. Yeah. I mean, I'm running and I feel like. And I feel my knees and I'm like, what is going on? Dude, I shouldn't even get to running. Like I started going through the series with my son and I'm just working on like ground forces and like little bounces and like little bounds and technique and like, I'm like, just that is keeping me occupied. I'm like, just trying to coordinate my body. It's crazy. All I did. So I bought, I bought because I'm like, okay, I got to try this out. So let me get the most corrective, like supportive protective issues. So I got, yeah, I got like the ones that correct, you know, pro nation, lots of padding, all that stuff. And so I got those. And this morning, I'm like, okay, I'm going to go. I know what I kind of roughly know what a mile is and I kind of tracked it. And so I'm just going to cruise. Oh, you did that old school like outside. Yeah, I went outside. So part of the value of it is is to be more outside to be out, you know, my neighborhood, you know, type of deals. It's nice weather right now. So why not? So I, you know, went downstairs, got my shoes on and you were in your cut off grace sweater. No, that's not. That was not. No, I wore just a little running shoes and a kind of tight roll. Why am I telling you, rubber, bouncy ball? What are you doing, bro? Stop, stop, stop. So I, I, I, I cruised a random mile. I don't know what my time was. Actually, I tried not to track because I just wanted to like get comfortable running box and frozen cows. Yeah, it was a little more. We're going to get to that stop. Stopped it to be factory. We're going to get to that. Yeah. Trying to move it forward. But I did it. And I was again, dude, I was just the whole time. I'm like, wow, this just feels awkward, dude. I forgot how to run. Now how? How long before you had to start walking? I did it. I did the whole mile. Oh, you did. No, I ran home out. Yeah. Really? Yeah. I ran, I spat up at the end because I was conservative and kind of jogging. Yeah. At the very end, I'm like, I'm going to just kind of push it a little bit, a little bit. But I didn't stop. I think that Jiu Jitsu I've been doing the past couple of weeks has already built my stamina. Oh. Enough to be able to kind of do that. Oh, yeah. But what, you know, was that control lateral kind of movement going? Well, so here's the thing, dude. This is what I felt. It wasn't so much the stamina because I could have definitely pushed it harder. It was the technique. And then I could just feel every part of my freaking body, dude. I could feel my knees. Yeah. I could feel my back. And it's all because of the different stimulus. Bro, it's because I'm not, I don't know how to run. Well, I felt like I was hitting the ground with 500 pounds of muscle. You're also 25, 30 pounds over your weight that you normally carry yourself. I told myself that too. I said, I'm heavy right now. Oh, yeah. It's a big difference for me. I noticed a huge difference when I'm, you know, two 30 versus when I'm 205. Yeah. Yeah. 205 moves a lot. You know, it's crazy about that. If you have an extra 20 pounds, the force you hit the ground with is far more than 20 pounds. Oh, yeah. For you with the multiple. There's some multiplier. There is. It's, I know immediately by how flat foot I am when I'm running, you know, that I'm overweight. It's just coming up finally. And I'm like, oh, I'm on my four foot. And I'm like, I feel like light, you know. But yeah, it's like usually two 10 or something like that. I'm like, okay. Now I can feel like my athletic bill is going to be around 205 to 10. That's what I think. And right now I'm still 218, maybe 215. So just way too heavy. Yeah. You've been holding pretty strong there. Yeah. I drop. I'm down. I'm up still. I'm still like 217, 217. Yeah. Yeah. Which is, which is wow. I thought I would drop more by now. But it might take a little longer. Yeah. I thought, I mean, again, I think it just highlights that you're not going to lose a lot of muscle. I think you think you're going to need to eat less. You're because I needed to happen. Uh, yeah. I'm really happy. Why are you having a bit of harassing you about that like crazy? Just like the harassing. No, dude. You like the body shame? Yeah. I can't do anybody else. I mean, I mean, you're doing all the right things with the reduced involves now. But the amount of food you're still eating is not going to lose you weight. You know what I'm afraid of? By cutting the food. You get shredded. No, that's not what I'm afraid of. I'm afraid of the recovery. Like I don't want to compromise my recovery from all this new stimulus that I'm doing. Like I don't try to get hurt. That's the number one thing. I'm trying to. Now, speaking of what you were saying, Justin, you guys watched the trailer of the I did. That's why I was I was curious. It looks good. What's they called? I I am Rocky. I am Rocky or making Rocky. I am Rocky. This is a movie about making the movies of Rocky. So him writing the movie and then play Rocky. I play Rocky. Yeah. First of all, Justin. God, man. This guy. First of all, the story of Sylvester Stallone writing that movie and how we got I actually didn't know all of that. It's crazy. Yeah. I read up about it. It is, I mean, it is interesting. But I don't know that it's interesting. Yeah. No, it's interesting. Interesting. I mean, is it true or do they exaggerate how much he gave up? No, no, no, no. Did he sold his dog? No, no, this is what's crazy. And he was offered. He was a struggling actor, trying to make his way. Wasn't working. Watch as a fight. Okay. On TV. You can watch this. You can pull it up on YouTube. Chuck Webner versus Muhammad Ali. It's considered one of the worst matchups in history. Like Chuck Webner should never have been in the ring. It was called a sparse whole documentary. Yeah. It's called the Bayon bleeder or something like that. He's known for bleeding. Yeah. No, the Brooklyn bleeder. No, the Bayon or something like that. Look him up, Doug Chuck Webner. There's a whole. There's a great. Have you ever seen the movie? Oh, they've made a movie on him. No. Okay. So this is cool, right? So Muhammad Ali gets in there and it's, it's kind of like a joke fight essentially. But it was a real sanctioned fight. So he gets in there. And you know, you're watching the world's best boxer of all time against this other guy. What was his nickname? Oh, you only see. You still alive. I thought it was the Brooklyn bleeder. Now's the Bayon or something like that. It is something like that. Just nickname. There you go. We got to get this nickname. The Bayon bleeder. What did Bayon stand for? I don't know how that stands for. Probably the area he's a hometown. It's from his hometown. Yeah. So imagine that's your nickname as a fighter. Oh, no. If you guys haven't seen, there's a there's a there's a there's a what I always mess with. What's the documentaries? Are they put actors in it or what I thought? It's like drama. It's a drama. It's a drama. They did a great drama. It's a really good. So so here's what happens. Cool story. So he gets in the ring with Ali Ali's like greatest boxer all time. This guy Chuck Webner. Who are you? They fight. I don't remember what round it was, but he knocks Ali down. So everybody's like, what? Yeah. Is going on. He ends up making it to the very, very end, the 15th round. Ali finally TKO's him. Not because he goes down, but because he's just beating this guy to death. Yeah. And finally his corner throws in the towel. Yeah. So everybody in the crowd was with people were cheering for Webner because it's like this underdog. Yeah. Who's fight and he's just he's he's not going to take him and be I believe he has like a cool story too. Well, he's like a garbage man or something like that. Yeah, he's some regular blue collar dude. Just gritty dude. That's cool. It's a really good. Yeah, we can see how you got inspired. Watch that again. So so Rocky. So Vessislon watches this fight and he comes up with the inspiration to write Rocky. Yeah. Locks himself up in his apartment for three days. Right. It's in three days. writes the whole script 90 page screenplay for Rocky. He actually he actually put a newspaper on his window lock like black it everything out. I'm just going to stay here until I'm done. writes the whole screenplay 90 pages brings it to companies and he's like I want you and they looked at the like this is a phenomenal. They like the premise. They like the idea. By the way, during this period of time, he had less about a hundred dollars in his bank account was going broke. Sold his dog in front of a seven eleven. Yeah, which he says in his own words like it broke it broke. Oh, broke him. He was too. Yeah. They sold him for like 50 bucks or something like that or cheap something. Well, meanwhile, the studio was making them offers for it. So he brings it to the studio down. They read this and they're like this is amazing. Yeah. We would like to take the script. We'll buy it off you and he's like you don't understand. I'm going to be Rocky. Like we're not going to buy it. So they offer him this much money. That much money. How much the offers get up to back in 1977? I think it was like a quarter million. $360,000. That's like two, what is that? Like almost $2 million today? Yeah. To a guy who's broke. He never even acted before Eddie, or like little bits. Yeah, like nothing. He did adult films back then. Did he? Did he? Yeah. Look at this guy. He's trying to not target you. Wait a minute. I don't know. He's trying to make a tradition. The golf films are real acting. That's what's going on. And they're like, come on. This guy who can't speak very well even make a move. [LAUGHTER] He'll be your portfolio. Yeah. What have you done before? So anyway, so they're offering him all this money. And he's like, no, the only way I'll sell this is if you put me in the movie. And finally, I don't remember who it was. They're like, let's do it. And they're like, but if you look, if you're behind one day, you're out, anything happens, you're out. Yeah. They didn't miss a single day. They did the whole movie for it. I don't remember how much. It became one of the top-- and obviously, one in Academy Award. Anyway, he gets paid, goes back to buy his dog, after the movie comes out. The owner knew he was kicked-- like did well. He charges him a lot more. He ended up buying his dog. I don't remember what the price was. Thousands of dollars. He's like, I told you, Rick, I'm off. That's a dick. You know what's slimy? And I was slimy. But he buys Buckkiss. Buckkiss is in Rocky 1 and 2. That's the dog? That's his dog. No way. Yes. Oh, that's cool story. Is it a scene Bernard? No. It's a massive dog. It's a bullmassive. Oh, bullmassive. You bought it for $15,000 in 1970, whatever. That's it. What a dirt bag move. That's real. You sold it for $40. 40 bucks. And he sold it back. What a dick move. 1971. It was in 1971. I did not know that that dog was his real dog. Yeah, scroll down the reunion dog. What does that say about this reunion? One still owns successfully sold a screenplay. His very first priority was getting dog back. The new owner, realizing how desperate Stallone was to be reunited with his pet, took advantage, demanded $15,000, the loan paid the hefty fee without hesitation. Later stating that Buck Kiss was worth every penny. And so Buck Kiss ended up, you know, was in his movies. No, how do you feel about the actor that's gonna play him like? You did a good job. And the screenplay. I mean, he sounds like him. It's kind of weird. Looks like him a lot too. Yeah, no, it looks good. I, it looked good. I would tell you if it looks like this. You know, I tell you what. I don't know. For the younger people listening who haven't seen Rocky, it's, it is literally one of the greatest movies ever. It is though. I'll give you that. It's wonderful. There's no way to change the culture. It's could be. No, no, Rocky changed the culture. Oh, my God. Big shit. That, that, that, that, did Rocky match? Dude, I drink American cross eggs. Like, yeah, it worked on me. No, no, no. Yeah, yeah. I mean, I played the theme music and band. I mean, it's a, it's a classic. It's a classic for sure. It's 100% a classic. It got people to run. You guys know that? We just talked about running earlier. Oh, yeah. Rocky, definitely popularized running. Oh, I, how, how close could it be? We talked about this before, the, the book on running that was famous, but they were right around the same time. Yeah. But the combination of those two was probably, oh, Rocky, how many people punched frozen meat? Nobody. Yes. Everybody questioned. Nobody punched frozen meat. I've punched frozen meat. I did every time. It's ice. You break your hand? You still do it. You still try it. Rocky did it. Exactly. Everybody's tried it. What are you talking about? Yeah. What are you saying that about? Did he break his hand doing that? Well, he was shooting. That's what this trailer says. That's what he does. That's true. They had to dramatize it. Yeah. You got to kind of spice it up. I think it's so, I'm so excited, dude, to watch that to remaking it. When is it dropping, so? In November. Oh, it's actually pretty, oh, yeah, dude. Oh, wow. Oh, for, you know, I'm going to take my kids. I'm taking everybody to the event. Yeah. Sure, it's going to be the day. Right not the whole theater. Yeah. Yeah. It's going to be great, but yeah. I was going to take this. Oh, wow. I'm making fun. I'm done. It just feels like it's squeezing that franchise of like one last drop. Well, this is a good one. Like Rocky, I mean, I'm like you just I get really like I was tainted. I waited to watch. I didn't watch Dutton Ranch until recently because I was just like, oh, I always want to squeeze. I think that. It's like low-hate fruit. But it's been all right. I actually liked it. I watched the whole series. It was good. It's a bit dramatized. So Rocky, Rocky one and two were genuinely good movies. Okay. Three and four. Funda watch. But now you wouldn't put them in the category of one or two, but funda watch after four they suck. Three and four. Three and four is around like a good. See, it's funny. Because three and four are the best. So three and four because we grew up as kids watching all day and three and four is exciting and fun, but they're not like a cat. You're not going to win an Academy Award in Rocky three or four, but one and two, those are like for originality and all that. Just for acting and drama and stuff like that, you know, like Rocky, forty fights the Russian. Yeah, of course. That's one of my favorites. But it's the best. Yeah. I mean, I mean, I mean, does anyone ever wear it? Is it a win in Academy for a sequel? Probably part of what helps you win an Academy is the originality, bro. Yeah. I would imagine. Yeah, for just the concept. Think of that. How many sequels have you seen somebody win an Academy Award for? That's a good question. It hasn't happened for you. He's pulling it up right now. Let's see. Got for the. Got for the. Oh, see, got for the part to arguably. And arguably, arguably better than part one. Yeah. Yeah. I would argue. I mean, look how rare it is though, right? Yeah. Of course. Oh, that was good. Fisual effects. Terminator 2 was better than one. Yeah. It was. It was genuinely. That's pretty well. So I mean, it's happened, but look how rare it is though, right? It's pretty rare. It's pretty rare for a sequel to outperform. Rocky 2 has the best scene of any Rocky movie ever. And that's when Adrian's in the bed in the coma. Oh, God. He always tell us. Oh, that's the best. Yeah. The Matrix is like, oh, that was a steep drop, dude, after the first one. It was such a great movie. And then just, and then, yeah. Star Wars had a good, had a good, was it, well, came after the first one. Was it returned? Yeah, yeah, yeah. So, yeah, that was good too. Yeah. I mean, all those are good. Yeah. I mean, the ones that did later were the ones that weren't good. Yeah. But the original three were, I think, amazing. But it's rare. It's so rare to get. But those are almost like different stories within themselves. Yeah. So that's what makes Godfather, they said there's such a big storyline behind that. They're almost. But Godfather too, the reason why it was so good is it went all the way back to Sicily and so much of it was his grandfather, you know, and Sicily. And that's the cultural of their back story. Yeah. And they captured it so well. Yeah. Like, the Sicilian that they speak in the Godfather too is real dialect. It's like real Sicilian. So when they're talking, when they're searching for the boy and they're yelling out and talking, it was as a kid, I watched them. I'm like, well, they're speaking dialect. Because nobody speaks dialect anymore. Nobody speaks to Sicilian anymore. Everybody speaks the traditional Italian. Really? Yeah. Why? Just when Mussolini took over Italy, is there a bunch of different dialects in Italy? Is Italian, Doug looked us up. Is it the Italian that we accept now as Italian? Was it the Roman dialect? So Mussolini takes over Italy, tries to unite it and makes one of the dialects the official Italian. And so from then on in all the schools, you spoke this type of Italian. Before that, depending on where you lived, you speak a florentine. Florentine, sorry. Okay. How different is the dialect? Is it bro? Is it way different? Is it bro? Millenazzy? Yeah. So the dialect from Milan versus like the dialect from like Sicily? Yeah. There's some like two different languages. So is it, would you compare it to something like Spanish and Portuguese? How? No, they're so learned up, but they're very different. No, that's completely different. That's not that far, but like so like you'll have words that come in from Arabic or Spanish and then you'll have different pronunciations or the way they emphasize the word. So somebody who understands what? So there are total different words in the dialects. So. But a lot of it is like, but there's enough that you can understand. That's hard to say. I think, I think if you have someone now that speaks Italian fluently and they heard different dialects, I bet they would run into a lot of them where they're like, I don't even know half of what you're saying. Huh. Yeah. But yeah, like now if you go to Sicily, you won't hear Sicilian unless you're like maybe buying fruit in the market or something, you know, you might hear some of it. Yeah. But you don't speak it. Can you like from a far, like you know right away, like, oh, that's just, oh yeah. Oh yeah. It's like that, that, especially the Sicilian that we, the type of Sicilian we speak, because we're from near Palermo. So it's a type of dialect that's from Palermo that sounds very distinct, which is interesting. Yeah. So you know, you know, I mean, we, I mean, we see this even in the States. You listen to someone who talks from New York to somebody who talks from California for someone who talks from Texas or Alabama. Like, they definitely, we all have our own. Even the Midwest, it's funny because when I was there, it was like, you just, the way that they say certain things is so different, you know, and you pick up on it real quick. Aren't there certain words for certain things that are like, I think it's, isn't the Midwest, they don't call soda soda. They say pop. Yeah. Yeah, pop. I grew up calling it pop. I've been watching Dutch, Dutch culture. It was big. Yeah. And then like, like, there's tennis shoes or sneakers, and depending on where you live, you can see the tennis shoes or sneakers. Yeah. The stuff like that in the US, but really old countries have more distinct dialects because you didn't travel very far. You know, 500, 600 years ago, so like, you're not going more than 100 miles away from, probably not even 100 miles away from. Yeah. Yeah. Yeah. I heard you say something to Justin and somebody commented, I, I was doing a video of, of meal prepping on Sunday, and we bought this new salad from a, the Tony was Taylor Farms and a bunch of people DM me. No, don't eat any un, like uncooked produce. Cyclospor. Is that the name of the parasite duck? Cyclospor? Cyclospor. So, yeah, they said there's this huge outbreak. All over the US. So, this person that made me feel like it was just Taylor Farms, but so it's like, it's like all lettuce. Yes, and it's everywhere and cyclospor for sure have what what's the symptoms? It's blow-sive diarrhea. Oh really? Like horribly explosive diarrhea. I mean, and stomach pain. Yeah, without being too descriptive, it's yeah, it hits. You don't have it, bro. You'd be sick. I don't know. You'd be really sick. Maybe the mild form of it. So, so there's, it is probably under reported too. So like some states are reporting more than the federal government's reporting. So it's whatever you think it is probably more than that. Here's a problem. Symptoms begin two to 14 days after exposure. So it could be like two weeks after you ate something. Because they're like these little eggs. So hard to get at that pin point. It's the little hard like eggs, I think, that take a long time to like turn into the parasite. That's so creepy. Yeah, dude. So and washing something doesn't take it off. No. You have to kick it. You got to get, I mean, you got to cook stuff to kill it. Oh my god. So I won't be having any of that. You know, the thing about treating yourself for parasites by the way, because it's much more common than people realize, there's something called a herxheimer effect. I've talked about this before on the show. Where when you're treating yourself for a parasite or bacterial overgrowth, sometimes you feel worse. Because the die-off releases all these toxins that can overload your body in particular overload your liver. And so people sometimes will treat themselves for parasites. And they're like, what's going on? I thought it'd feel better, but I actually feel much, much worse. A lot of it has to do with the liver getting overloaded. So and the liver can get strain from parasites as well. Speaking of which, the dose liver product is phenomenal. So I've been looking at some of the studies that they post on their site on how it lowers liver enzymes. Oh, okay. That's legit. It's really, really good. It's, it's, it's, it will definitely lower your liver enzymes as measured by blood tests by taking just their two-ounce daily shot. I'm sure that's true. I don't know how to recover or mine was at. Yeah, that's got to be just the good practice in general to do that every now and then. I think mine was high. It was not like at real bad habit, a little high. It's not any more. It was high before because you were taking-- Yeah, you've seen it. I normally sent it to you. It's because of what you were taking. It was the cradle. Oh, it's a little higher. Yeah, because you were taking such, such high doses of cradle. It was affecting your liver. It will be, yeah, be interesting to compare that. I guarantee if you took it now, your liver enzymes will look better. I guarantee it. That'll be interesting. I didn't even think about that. Yeah, yeah, of course, that makes sense. Yeah. But it wasn't like scary high. No, it was, yeah, it was a little stressed a little bit. It was a little stressed a little bit. I can laugh. Show me how safe freedom is. I can laugh. I can laugh. I can laugh. Don't do that. Don't do that. I'm all with Chris Oliver Winston. Oh, my God. Yeah. But I still get messages almost weekly from people who-- Yeah. A lot of people. A lot of people. That's so bad. A lot of people are talking about it now that weren't talking about it before. We have big name people in the space, too, that have reached out to me that you would never guess. And that are like, hey, I heard your interview. And man, I feel so stupid. I've been wrestling with it, like coming out and admitting it. It's crazy, dude. And it's, again, I think the same thing with me is it was easy to justify because it's this herb. Oh, it's an herb. And over a count of herb, you can get some of this in there. Oh, yeah. And it is kind of mild at first, but you quickly adapt. Well, I'm-- And there's a lot of people having challenges of freedom, but the super concentrated versions are really scary. Well, yeah. And now you're dealing with like legit-- And it's easy. That's available. Isn't that crazy? It's easy. What was bullshit is that California banned the freedom but they left that part. They left that, OK. The worst for option. So yeah, so you take away the people that were just depended on taking X amount of them a day, and then you give them no option but to go that route, which is-- I mean, you're guaranteed you're going to get a bunch of people on that. But I mean, could you imagine that's what-- I mean, luckily, I was aware enough to know that. That was a slippery slope to head that way. But it's real easy to justify it after you get up to the amount of the powder and pills that I was in a day. You just go like, what am I doing? I'm taking 50 of these. I can just take three of these little ones and get the same feeling. Oh, God. You see, you know, man. Hold it to leave. Crazy people. Have you guys-- was it you just said that you said when you were a kid, they tested you for the gate programs? Was it you also? Yeah. Was that you too? No. No. So it's-- [LAUGHTER] Did it work any better? [LAUGHTER] Did you do the other program? Yes. [LAUGHTER] Did you even the fence program? We got gays. So did you actually get into gate or you-- Yeah. I did. I got into gate, but then like-- I didn't last like the whole year. So yeah. So I got tested for gate programs. Beats a kid up, I'm sure. Don't get scared. I'm scared. I got tired of being around the nerds. It's a badger. No, so gate-- what did that stand for back then? It was gifted in-- Did it get talented education? Is that what it was? Yeah. OK. I don't know what the E was. It was a little bit more educated. So I got tested for gate as a kid. And I purposely tested poorly because I remember-- yeah, my mom got all excited about it. Oh, gate, this is going to be great. This is so awesome. It's for kids or whatever. And I purposely did not want to be anything that was harder. So I purposely failed at it or whatever. But have you heard the conspiracies? Yes. Around gate? Of course. Yeah, tell me. Well, yes. So it's actually the attributed to CIA program. What? That they used for filtering and farming, like kids, like early to see whether or not they were gifted in numbers or gifted in algorithms, like certain things that they had certain talents and traits that were useful for intelligence agencies. Oh, my God. That's one of them. There's another theory. OK. So this is a fast growing conspiracy theory. Is that the gate-- The Proids of these Deeds. No, stop. I'm done with that for now. That the gate program for gifted children from 1979 to 2010 that selected children, pulled them out of classrooms, gave them a pink fluoride-based drink. Yes. I've heard about this. I don't know if-- I don't remember if I took it. I didn't. I don't think I did. I don't know. I'm not sure. Honestly, I'm not even sure. Bro, they gave them a pink fluoride-based drink and they ran tests on them. And the conspiracy claims that the memory-- You can sleepers by. That the memory-- memory thousands of Americans' experience of going to a place called Mall World. So apparently, there's this dream that all these people have who are in gate where they go to a place called Mall World. Shut up. And they're saying that the government was experimenting with being able to implant memories. Into kids, dude. I don't remember that. That's an urban-- Shut. It's an urban legend and internet phenomenon. It stems from childhood memories of school-based fluoride rinses and it's frequently tied to online conspiracy theories suggesting these programs. Listen. It's dude-- listen. I believe everybody-- I probably have a long time ago. Remember that video game that was up in Oregon or Washington that was like-- basically, we'd deal with suggestive, like, flashing images. Yeah. People would get all these psychotic episodes as a result. Oh. Doug, look up Mall World conspiracy theory. Because this one's crazy to me. Now thankfully, I have never had a dream of going to Mall World. Because if I read that and I had a dream-- Mall World. It's a popular internet phenomenon that's suggesting that thousands of people share the same reoccurring dream of an infinite maze-like mall complex complete with airports and amusement parks and hotels. That's so wild. It's OK. So have you guys ever had a dream of Mall World? I have. Yes. Mall World. I don't know that I can remember. I only had the naked one at school. That one. You were naked at school? Yeah, yeah. Is there one at that point? Yeah. I had it. Yeah, I think everybody's had that one for. What does it mean if you're naked and you're flying? I wouldn't have anyone's. Wow. In an airplane or you're flying in here? No, I was like, I ran-- Floating. I was like running off of the wharf. And there was this updraft from the end of the wharf. Did you naked? I was naked. I don't know why I was naked. I have no idea. And I'm like, oh, going to jump into the water. And it floated me up, and then I started flying. And then I woke up. Wow. That's weird. It was fun. I'm still-- Definitely means he's gay. I'm still-- [LAUGHTER] Damn. For sure. I thought that at first-- I was like, no, this is for sure. I thought that at first-- That's for sure. For me, he's like, damn it. Damn it. That's my end. Is that one? I'm repressing you. It's still my therapist. Dude, stop. Stop, dude. So I didn't test you for gay time. Yeah. [LAUGHTER] You said you did. You got to-- No, cow was-- I was like, what's the-- I was like, what's the-- You guys were getting-- [LAUGHTER] Oh, I want to look up Google. What's the opposite of the gay pro? Oh, man. It's a special ed, dude. It's special ed. It's the fung pop, dude. [LAUGHTER] You're like-- Welcome to Paste either. [LAUGHTER] Yeah, window-like. Oh, that's so-- Oh, that's so-- That's so-- That's so-- So fourth grade was when I remember-- Remedial-- [LAUGHTER] Remedial, especially. Why does that sound so-- Or general educated. I know, that's messed up, dude. I do remember the gate program, but I don't remember any of us testing for it. I just knew of it. I just can't remember. I was in fourth grade was the only time I remember-- Yeah. Hearing about it, but I don't remember-- I don't remember. I don't remember if we took a test or not. I was good at math, though, at a young age. I was really good at math. My son's got that, too. It was really cool. It was-- It is, huh? I just found that out literally the other day. They just started, which is so crazy. He's not even in first grade. He's in kindergarten, going in first. They're already doing timed math. Wow. Where he's like-- And they had the time. I'm up there right on the top of his thing and how fast seeking he can answer. Yeah. And I was, I was like, oh my God, I can't believe you're doing this all right. It's not crazy math, but still it's math. You know, I was like, I remember doing this like in fourth grade. And he's going into first grade and he's doing it. And he got like a minute 45 on this. And I'm like, hey, buddy, I said, are you good at this? Can you do it without seeing the paper? And he's like, what do you mean? I was like, can I just ask you right now can we see if we can beat this time? He's like, okay, sure. And we did it and he didn't half the time. And I'm like, okay, he's a number wizard. Yeah, he's gonna be good. Well, I remember I told you guys that stupid cartoon that he fell in love with really young. He was like three. Hey, I told Adam about this cartoon to show his son. Tell him what we're going to say. So funny. There's just show my kids love. Yeah, what's he called the wild crats? Yeah. Crats is the last name of the two guys that are like, they teach you about animals and stuff. My kids love it. My son's like, give me all these facts. Oh, it sounds like something Max will be into. So I tell Adam, like tell your son, tell me something. Yeah. So he tell, I was, I was, we were actually watching something else and I'm like, oh, you know what? Uncle Sal was telling me there's a show you would like and he's like, oh yeah, what is it? And I'm like, well, let me see it and I text Sal and he tells me and I'm like, wild crats. And he didn't recognize it and he didn't recognize the name. And so I'm like searching it up on prime and then it pulls up. And he's like, oh, yeah, I know what that is. No, I don't want to watch that. And I'm like, well, come on, let's watch it. Don't you like it? He's like, daddy, I used to watch it when I was a little kid. Oh, okay, dude. It was like, okay, bro, what six months ago? Back in the day, yeah, like so long ago. I don't watch that. Yeah. I used to watch it when I was little. You know what I'm saying? Okay, kissing. Yeah. That's funny. Kids are funny. Yeah. I got a study for you guys. That was similar for you. Oh, cool. All right. You know, this hopefully you can follow up. I'm telling you. Oh, it ties into, so our partner is from Joy Mode, right? By the way, they named their product Hard Plus now. It's the new name for their product, which makes sense. Wait, so your heart didn't in plus? It's a hard plus. So this is, okay. So they have, I know. Interesting pivots. I know. Interesting pivots. So they have a product that is, it's all natural. And it's designed to improve blood flow, specifically for sexual performance. However, taking it daily is good for vascular health as well. So it's good for vascular health. It's good for workout performance. And then yes, it will help when it comes to sexual performance, especially for men with things like erections. Anyway, they sent me some cool studies on some of the compounds that are in there. Citraline, which is in there, by the way, there was a study on citraline and erectile dysfunction. They took a group of men who suffered from mild forms of erectile dysfunction. Half of them had normal erectile dysfunction just from citraline. Half. Just from citraline alone. Yeah. And then the other plus has that, they should change the name. Hard plus plus. Also has arctic. Has organine nitrate in there, which is a really, really good. So that because it says joy mode, hard plus, is it still joy mode? Joy mode is the company. And hard plus is the product. Is the product? Is there other product? That's sure. Now what was the product called before it was called? It was just joy mode. Joy mode. Yeah. Yeah. And a sub name, I think like sexual performance booster. Yeah. Maybe what maybe they're just setting it up for having a product. They do. They have other stuff. They have testosterone, stuff for testosterone support. They have something else in there that we should check. Is everything mostly based around sexual health with them? You know, good, good, good question. Doug, why don't you click on joy mode? I mean, it says joy mode sexual wellness. Improving testosterone and blood flow. Yeah. So that's the hard, so but the compounds in there, the organine nitrate, by the way, you guys really boost nitric oxide a lot. Now we've all taken, I take this, I love their stuff, pre-workout. That's how I use it, pre-workout. But the clinical trials of this stuff is legit. And there's a cool natural way of e-smode bundle. Yeah. So they have-- No flow, a process. So they have one for testosterone. They have a prostate support supplement. What's the night? The libido booster. Oh, click on that. Okay. Yeah. What's different in the libido booster that's different? It improves your ability to get erection. The other one makes you horny. So libido booster literally gives you more of libido. What's probably in the night then? Yeah, I want to read with the compounds on it. We have this thing going over the steps. Click it on the bottom dog right under the-- It's not going over the screen. Oh, here we go. Here we go. Oh, here we go. Yeah, so they got saffron. Oh, horny go away now. Oh, saffron. Oh, saffron. Shilajit and muconna pre-ringes. Oh, yeah, that's dope and indie. Brandy. One of them boost dopamine. One of them has been shown to raise libido. The other one has not been shown to raise testosterone. That's legit. Did you a good job? Yeah. That's a legit supplement. We should have dog tested. It's quality stuff. Oh, yeah. I'm all for it. Let's do it. You still remember dogs birthday? Yeah. Remember when I was birthday? Yeah. Okay. Okay. You got to keep bringing it up. Bring it up. We're here. Everybody say something nice about that. Look, he's a good lover. He's a good lover. He's a good lover. He's a good lover. He was a good lover. Oh, everyone's a little boy. Oh, my God. They got no kids there. What's your story just now here? Yeah, so it was funny last night. We're all hanging out in the living room, Courtney and myself and Ethan and we have the dogs and we're just watching TV and Courtney gets up and get the drink and walking back. We have all the windows up. It's super hot out. She's kind of walking by and then immediately gets so scared and jumps and like, so what's scary here? In the window, one of the cats was right there and it like me out, but it sounded like an old witch. Oh, it was like mellow. They said, like it said, like hello, but mellow. And scared the shit out. I was so excited. She jumped and then we anyway, so we were making fun of her out of that. Are you good about when it gets on a hot day like that? Are you the old man who will turn off his AC, open up the windows, breathe with the house breathe type of deal? Yeah, I'm, I go back and forth with that depends on the degree of the heat. If it's like really hot, I might close it up and I'm turning. It's been too muggy. I don't care. I'm like turning the AC on, but actually Courtney fights me on the, she's more of the old man. Oh, she wants to open up an air now. Yeah, yeah, yeah. Oh, that's fine. She wants to do that. Katrina's not because Katrina is paranoid. Somebody's in a climb in our window and, you know, steal our child a little time. Bro, one of the, one of the things that we are always going back and forth with like, she also like the minute I walk out the door, she locks the door. So heaven forbid, I'm carrying shit and I forgot something or anything like that because you could guarantee before I even get to my car, the door is bolted behind me already. She's like, did she? She all the day. Doesn't matter. Did her, did she ever get a break in or something? No. And I know it's Tim's, I guess her mom is like that with locking everything up. And so they've just been, and I'm, it's why it's funny is because on the other way, on the way extreme, I grew up in a country where you leave your keys in the ignition. I know we always have doors on the block. I literally grew up most of my life. Like, just leave your car keys in your ignition. Nobody's going to come out to your house. We're safe neighbors. Yeah, you live out in the middle of nowhere. And so we don't lock doors. We don't close windows. We didn't take the keys ignition. So you have that on that extreme and then she's like, the minute I walk in or out of a door. It's like, and there's nothing like, I'll be like in the backyard using the blow on the backyard or what that. And then I go around the front to put my blower in my garage. And I go to go in the front door and the front door is locked. And I'm like, I'm here. Nobody is going to come get you while I am on the premises. I promise you, we have cameras everywhere with sensors and I'm just like, and it's the middle of the day. It's so wild. Have you ever had a break in? You had your car stolen. I've had my car stolen twice, but I haven't had stolen broken in. I mean, I have, I think two major reasons why both of them. I mean, my first car got stolen because I was a young dumb kid who, you know, this was my car that I had big old subwoofers in and when I was 20, you know, I'd roll into the neighborhood with the windows down and I mean, and it's red and bright and has stickers all over it of all the expensive parts I have on. So I was like, it was basically said, come steal me. You know, so shame on me, right? So I totally was that guy. And so eventually somebody came in and stole it and stole all my parts on it. So I'm like, that was like a lesson of grow up, you know what I'm saying? So that was that one. The truck, the lesson on that one was having advertising a yard sale. So we advertise a yard sale in the newspaper and everything like that to bring as many people as we could to that and track to people from all the way from Sacramento all over the place come here. And I had my big old lifted truck with nice tires and wheels. Someone just cased it. Uh huh. Just cased it and very next weekend they were and I had a camera and everything. So you watched it happen, you know, watched them breaking it. I'm off and you know cops don't do that. I had to break you once and you guys know that that store that made me traumatize me. Not necessarily bad way, but more like a hyper vigilant like I'm going to eat like a ninja sword. Bro, I got all kinds of weapons. How about wrist? So are you really like like block up like crazy? I'm now I'm not kind of healthy about it. So we lock up at night during the day. It's not a big deal. Will you will you sleep with the window open? Yeah. Yeah. You sleep with the window open. Yes, yeah, we're upstairs too. I mean, my son's broom is up to 40. Oh, and she doesn't want that window open. Yeah. Yeah. So like, I try and logic my way through this and this isn't work. But it's like, you do know someone would have to have some special ladder that they can extend over and beyond my car. You know whoops. Over and beyond my car are flood lights that would turn on and my cameras that would alert me, they would get past that. So let's pretend we have that. And then when they actually climb through the window, our sensors of our alarm would go off. You know that, right? I had friends, I had friends in France years ago. They were on the third story. They slept with the windows open of their hotel room. Somehow somebody threw the balcony in the middle of the night. One of them woke up. There was a random guy stranger going through their purses. She wakes up screams. He grabs their cameras and goes out the balcony. Dude. And stole their freaking. Yeah. So I don't know how that happened. I don't know if you went from one balcony to another. And I don't know how to hotel. At a hotel. Wow. Yeah. That's not good. I know. That's crazy. Yeah, that is crazy. The only hotel stories that I've heard when guys bring back prostitutes that end up taking all their stuff. Oh, yeah. Yeah, yeah. Wait till they get into shower, take the Rolex, the whole other stuff. Yeah. I mean, reporting that story. I heard that story. I can't tell anybody that story. Cool. I can't call it. Don't you feel bad for me? No. Hey, guys, we have a company that we work with that has a compound or a product called C15. The company is fatty 15. The first emerging essential fatty acid to be discovered in more than 30 and 90 years. Now this is a huge scientific breakthrough that shows that it supports your long-term health and wellness. Look, healthy and healthy aging. A fatty 15 is on a mission to optimize your C15 levels to help support your long-term health, especially as you age. There's over 100 studies on C15. It's been shown to slow biological aging, reduce inflammation, help with mitochondrial function. When I use C15 regularly, I get way less inflammation. It's a healthy fatty acid and it seems based on the studies to have more cellular benefits than omega-3s even. So it's a great supplement to take. For check it out, go to fatty15.com/mimepump and on that link, if you use the code "Mimepump," you'll get yourself a discount back to the show. Our first caller is Callie from Texas. Hi, Callie. How you doing, Callie? Hi, how's it going? Good. Who's the cutie? Yes, this is Anastasia. Oh, got you. We have the rest of the show. The reason I'm here today. Awesome. Well, how can we help you? Yeah, so thank you guys for, I don't know if I've just been listening closer because it's things that apply to me currently, but you all have been talking a lot more about postpartum stuff. So it's been super exciting to hear. I've been a listener for a long time before I was postpartum, so I appreciate you guys stepping into that space. So six months postpartum, I'm 32 years old. I'm back to my pre-birth weight, which wasn't even necessarily a goal at this point in time, but I've been having a lot of hip flexor tightness and like my range of motion has been really limited. And so I had nothing crazy with birth, had a really normal birth, praise the Lord, and no pelvic floor issues afterwards. I did do pelvic floor therapy for about three sessions between six and 12 weeks postpartum, and they tried to address the tightness that I was having, but she didn't really get very far with it. So most of us just resolved, I guess, through, I don't know if it's sort of stretching or just doing regular day stuff. I have a pretty noticeable interior pelvic tilt. I notice it basically all the time when I'm walking around, carrying the baby, doing all the normal day things. And I'm having a hard time. I think because of that, I'm having a really hard time getting my glutes activated. And just trying to figure out how to get kind of back on track with that. I feel like my glutes have deflated since I had a baby. And so just trying to get kind of not necessarily back to where I was, but at least back to mechanically functioning well so that whenever it is time for me to start lifting heavy again, that I don't make myself prone to injury or have any other issues from there. Yeah, good question. And you're six months, six months, right? Postpartum? Yes. So we have to be, we can't understate this. And I think we often do partially because some of us bounce back or seem to bounce back quickly and then we see people who bounce back quickly. And we feel like, oh, things should move a little quicker. But we just need to really respect what your body went through, through the pregnancy process and the birth process. And so a lot of muscle recruitment patterns change. They had to change. And to get them to go back to feel the way that they did before can take a while. Okay. Now your six months postpartum, your fitness is probably great. You're able to work out. You feel pretty good. But you're like, you know, my body doesn't feel exactly like it used to. I got a little bit of pain here. This feels a little different like what's going on. It takes time. So there's a couple of things that you want to really focus on. I would continue to do the pelvic floor exercises and movements. I would strengthen the TVA. So vacuum kind of exercises. Are you familiar with like vacuum pose and vacuum exercises? Okay. So you're on your hands and knees. You let your belly hang and then you draw in your midsection like you're trying to suck in your stomach. You draw it in as tight as you can like you're trying to make your waist as small as possible. You hold that with a really, really hard drawing for 10 seconds. Relax. Let your belly hang. Take a few deep breaths and repeat that. Strengthening a muscle that is called the TVA transverse abdominis. And what that muscle does is it wraps around the midsection and it acts like a weight belt. So it's not the abs. It's not the obliques. It's a different muscle underneath. And that muscle has to stretch an atrophy during pregnancy. In post pregnancy, you can do crunches and a bleak exercise. You can always core exercises. But that TVA activation oftentimes is very stubborn to kind of go back to where it was. And that helps with that stability because I believe your hip flexor issues coming from instability in your core, maybe possibly your hips from just muscle recruitment pattern issues. And so I would work on that. I would do the pelvic floor exercises. And if everything feels okay, unilateral exercises for the lower body are a great place to go for now. So like a program like map symmetry. I mean, I like her on StarGur first though. It's because of the lack of glute activation going on right now. StarGur will be great too. And you're going to be activating the TVA and all the balls. It's already in there. Yeah, it's all in there. So I would do starter first then go to symmetry. And everything's self-saying too. When the core, the TVA's weak like that, it's going to exacerbate the anterior pelvic tilt too. So map starter would be first then symmetry. And then I think it'll be feeling really good after that. And just to just consider this. The most fit, most consistent female clients I've had, it typically takes between one to two years postpartum to really feel like you're old self. Yeah. So that doesn't, I listened to an episode about that and it came with the perfect time. Like I really needed to hear it. Yeah, because you know, you get back into shape, you feel good, your body weights the same. But there's like, and you know what I'm talking about, you're like, oh god, why do I hurt doing this? And why do I feel kind of like now? Takes about a year or two. So just give yourself some time, but you're doing a great job. Yeah. Yeah. The one thing that I noticed too is like I, so I went back to work and I was working way too much. And so I didn't have time to step into weight room like period until about a couple weeks ago. And even though I've scaled like seriously all the way back, like my warm up squat weight used to be around 135 and I'm warming up like just with air squats and like the bar. Yeah. I think yesterday I put on like 10 pounds on each side and I was so sore afterwards. And like I'm obviously probably because I haven't done it in a long time. But is that very common postpartum too? Super common. Yeah. Oh yeah. It's been so hard to. That's expected. Yeah. No, no, no. Now that you told me you just started two weeks ago, I definitely do map starter. Yeah. Starter than symmetry. Valley map starter is going to feel super easy. Don't doubt it. Follow starter. Yeah. Don't do anything else. Follow starter. You'll bounce back much faster if you do it the right way than symmetry. Yep. And that's like because one of the things that I guess in my mind is like, you know, neurons that fire together, the wire together. So I'm with a baby like carrying the baby in a pelvic pleated position often. You know, you try to pick up and try to do something. Is there are there any tips or tricks to kind of one of the one of the things when you when you start practicing the drawing maneuver that's how I'm saying you can do that. Like right now I can talk to you and I'm drawing in right now. So when when you become mindful of that and that and you get good at practicing that, you should practice that when you're walking around with a baby, think about it. Think about drawing. drawing that core in while you're doing it and practice. And the more frequent you do that, the better support you get. - I mean, honestly, the best advice I could give you, 'cause here's what I could also overthink it while you're with your kid, and it'll make things feel very anxious. And honestly, the best advice I could give you is very simple. Try to alternate which hip you hold your baby on. That's the really the issue when we start to see is when women will hold their kid always on their left side, always, always, always, we're always on the right side. Then you start to see some like overuse type of stuff. So just, you know, okay, I gotta hold on to my left now. You know, type of deal. - Okay. - Yeah, you're gonna be good though. Yeah, I see your breastfeeding still through and working too right now. - So I am still breastfeeding, and then I just went part time. So I actually, I work from home now, my goal is about 20 hours a week. I'm a therapist, and so I actually recommend Y'all's podcast to follow my clients. - Oh, thank you. - Yeah, no, because our professions overlap more like the people. - Oh yeah. - For sure. - Yeah, so I actually have a lot more time to dedicate to this stuff now, which is great. - Awesome. No, no, that's excellent. Mapsore is perfect for you. Yeah, follow it all the way through though. I know when I had to keep telling-- - It'll feel easy. When Katrina was there, she was constantly, I want more. I can do more. I know I can do more. I'm like, you're fine. You're good. Follow it all the way through. - That is how I feel. (laughing) - You'll be good, y'all. - Yeah, you'll get there fast when you think. - Yep. - All right. - Thank you. - All right, Kelly. - Thank you. (laughing) - Oh, I love it. - She's adorable. - I love when people have their babies. - Yeah, yeah. - When I used to have my studio, I was like my favorite, 'cause I owned it. So when I'd have clients that have kids, I'm like, bring your baby. I'd change diapers between sets and feet. I was like, my favorite thing to do. You know, you really, we really have to respect the postpartum period. And the fitness space does a terrible job. It communicates it as if it's like, yeah, three months later, six months later. And then you have women posting pictures of themselves saying, I feel exactly like I did, I'm totally fine. Maybe they're telling the truth, but I think a lot of them are lying. But for most women, it takes a while. - Or even if they're telling the truth, it's genetic anomaly. It's like comparing myself to Phil Heath. It's like, you have, I mean, there's, of course there's people out there that build muscle and can look like that and so on. And of course there's some women out there that they do. Babies out, they're right back to squat and heavy weight and doing their thing. But it's like, that's an anomaly. It's not the common rule. Most like you said, take a year or two before I do it. And when you say that, I know that scares people 'cause they think, oh my God, two years before, no, it's like you can make progress that way. - It's just you don't feel like, oh, I feel like my old self. - Yes, yes. - Our next caller is Nikki from Ontario. - Oh yeah, what's up Nikki? - What's up Nikki? - What's up, man? - What's up, guys? - How you doing, man? - Good, how's that? How are you? - Good, bro. All right, give us that thing, man. I've already met with you couple of times. We gave you coaching, right? You're working with Robbie and-- - Yeah, yeah, so tell us what's going on. - Okay, so I'm gonna start with that, okay? So I've been given a lot of things in my life and this was the best thing I've ever been given. Hands down. So I can't express from the top of my heart what that meant to me. So giving me Rob was just amazing. Like nothing hit me more than actually being an impatient for my anorexia. So like in terms of recovery and outcome, I think was spot on. And so I'll just keep, I'll just, I have a short little thing. I should have reached out sooner. Sorry, I should have reached out more to Rob, though. I have a little guilty about that. 'Cause it took me a little bit to start adapting to what he was saying. I was being a little hesitant and resistant and like I just let it, I was upset that I was letting the tendencies come back into my life and this, I thought it was done with it, but I didn't realize that it's just a lifelong process. And like, and the hardest part, but Rob knew was just that no one around me understands what it's like. It's not just like, like when you're an Italian, especially it's just like just eat and shut up type of thing, and so like, and being in an atmosphere where no one understands what a trigger is or something and how to deal with it is I was just glad to have Rob there to kind of reinforce me about like eat more and it's okay. And like, and I also had you guys. I always kept you guys in my ear while I was working. And it's just been amazing to go through this whole process again in terms of recovery and he acted like my psychologist when I was like, even though he may not have known, I used him like that. Like we barely did a lot, we did do training, but I mean, I used him more as a, as a, like someone to talk to type of thing because there's no one around that understands. So, but now that I started adapting to what he's saying, I'm hands down like whoever's listening to this, you guys got it on the ball like, it works. So once you start, like I know I'm not eating enough yet and still triggered by certain things and like carbs and but I'm getting more into me. But like within this the second week, I was already feeling better, my libido skyrocketed. Like everything, everything was just improving. Now the only thing is my sleep wasn't as great, but I'm still working on that, but everything else just like top of the charts, like I just, I don't know, like I don't know what to say. - Nikki, I'm proud of you. - Good job, dude. - I'm proud of you, Nikki. - I'm great. - So be a step, man. - Yeah, I really enjoy meet with you and I love hearing about the updates from Rob. I think you're doing a phenomenal job. It's hard, it's hard, bro. What you're doing is really hard. - It's, it's hard. - It's hard because we're going through hell trying to have a second child. And I don't wanna say that it's my fault because of what I've done to myself, but it is my fault because of what I've done to myself and I've allowed it to creep back and I need to get out of it. And because we're paying for all this stuff, it was kind of like we're paying and paying and it was all in vain because I wasn't doing the things that I needed to do at the end of the day. You could have gave me all the medication, but nothing was turning it around like, look, just, just getting more, man. Like, holy cow, like, I mean, it's not even just, it's not even the training. Like, obviously he, the training helped and coach me and doing that like, maps, Nikki. It was, it was amazing. Like that, doing that, it's just, and like, so, thank you. - No, I said, you're doing good, Nick. But I'm a, you might if I add a little bit to this. - Yeah, sure. - I want you to be very careful with the shame for maybe mistakes you might have made in the past because what that leads to is you feeling like you need to keep punishing yourself. So guilt is I did something that was wrong. Shame says, I am wrong or I am bad. And so if you keep looking back, if you don't forgive yourself, if you don't genuinely forgive yourself, what you're gonna do is you're gonna keep beating yourself up 'cause you're gonna feel like you deserve to be beat up. So you'll never get out of the cycle. Okay? So you gotta really forgive yourself. And so just, this is just an exercise you could try, Nikki, on your own, is you could picture yourself as a little boy and you can talk to yourself like your father and talk to yourself about what happened. And then forgive yourself. And I gotta tell you, you're doing a great job, dude. A couple of things, if you don't mind me sharing, can I share a couple of things? - Yes, sure. - I know you've done a phenomenal job without weighing yourself. - Right? - Yeah, I haven't. - Yeah, that's excellent. You're trusting the process. I'm sure you get the temptation here and there to be like, oh my God, am I gaining weight? What's going on? You haven't done that. We've consistently be able to slowly add more food to your diet and the result of which has been way more energy and your libidos coming back. - Yeah. - This has only been 90 days. The Nikki right now, the Nikki we're talking to right now is not the same Nikki that I talked to when we first had you on here. So you're already different guy. You know what's gonna be like in 90 days from now? - Even better, bro. - I know. - A different guy again. Yeah, you're doing good, dude. - I know. - I know, I know. Thank you. You're doing good. The important thing is that you stay consistent and here's the thing, if you mess up, you gotta forgive yourself and then get back on. You gotta forgive yourself and get back on. Here's the other important thing. You can't keep this in the dark. So when certain things start to creep up again, you gotta share it with people that you trust because they flourish and like mold, it just grows in the dark. You gotta put sunlight on them. You have anybody in your life that you can trust that you can talk to you like that? - That's the problem. Like, you know, my wife's going through this whole thing with the fertility and like our house got flooded so we deal with that and there's no one else really. Like. - Did you get Robbie for? - And. - Okay. - Yeah. - You use Rob for that. - Yeah. - Use Rob for that. Use Rob, your wife, your trust your wife, keep it out in the open, dude. - Yeah. - Tell me all the positive things that have happened a little bit. last 90 days. - Okay, so I wish I could eat more, but I'm slowly trying. - No, no, no, no. - I'm gonna pause. - Nice at work. - Nick, I'm gonna pause you. Give me the positive things. I don't wanna hear though, I should have done so. Give me the positive things you did that's happened last 90 days. - My libido's up. - Good. - My lips are raising up. - Awesome. - Guys at work are saying that I'm not like Mr. Mopi anymore. I'm not Mr. Riger. - Yeah. - So, moods up, strats, libidos up. - The thing is mood is up. Like that's the biggest thing. Like, you know, that's the biggest marker of like, it's just, it's good feeling. The happy soul like angry at the world, everything and that's, yeah. - Yeah dude. - Like if I could give myself that, that is enough, you know what I mean? - Good and you said you're eating more? - Yeah. - Good. - I don't think I'm where I should be, but yeah. - No, no, stop it. You're never gonna be where you think you should be. Hey listen, I don't think I'm where I should be right now. You there. - It's not possible. - That's forever. Yeah, that's forever dude. It's a journey. Never ending. All right dude, you're killing it. - Huh? - Thank you. - You're killing it dude. - Yeah, yeah. - Keep it up brother. - Don't think. - Don't think so. - You're gonna have a rob. Are we almost done with him? - Yeah, we're done. - Okay. - Yeah, we're done. - I got you on a call. I think I'm meeting up with you again later today, aren't I? - I think so. I thought I wasn't sure I was the same, this counted as the same call or it was a separate call, but. - No, we'll get more personal in the private call than we are here with the public one. So I'll meet with you again. - Don't. - Yeah. - Don't threaten me with a good time. (laughing) - This is good stuff, Nikki. I'm proud of you dude. - Yeah. - You're doing good. - You're doing good brother. - Yeah. - Yeah, you're doing it. You want to get back on it 60 days? Let's keep you back on here. - Yeah, it's delicious. - All right, yeah. - Good accountability. - Hey, you look healthy. You look healthy, bro. - You do. - You do. - You look better and you sound better. - Look at your face. - Yeah, you look better and you sound better. - Look at your face. - Bro, you got the, you got the feeling. - Hey, listen, your libido's up and you're more handsome. This has got to be a good news for a wife. - Oh. - You got to appreciate that. - You're gonna tell her that. (laughing) - Good. - All right, brother. - We'll see you again. - Thanks guys. - I'll see you again here and I'll see you later today, all right? Take it easy, Niggie. - All right. - Thank you guys. - I'm so excited. - He's had a huge success. - I know. - 'Cause I've met with him a few times. - Well, you see, he even has a hard time pointing it out. - Oh, you can hear it in his voice. How much it's impacted him and changed him. But he has a hard time communicating it. - Moot his way better. libido is way better. Energy is better. Strength is up in the gym. - Yeah. - And there's peers that people he works around feel it, notice it. - He hasn't practiced saying those things in the community. - Yeah, it's 'cause we're shading it over. - It's 'cause shame is a killer, bro. - It's a killer. - Because, you know, you could be guilty. There's nothing wrong with saying I did something wrong. But when you feel like you, I deserve to beat the crap out of myself or the rest of my life. - Yeah, it's a cloud. - That is gonna kill you. And the only way to move forward, there's nothing wrong with saying I did something wrong. That's okay. Some people think the opposite. Like, I didn't do anything wrong. I don't know if you did something wrong, you did something wrong. But you look at it, you forgive yourself. And I'm gonna move forward. Otherwise, I deserve to be a piece of crap. I deserve to feel like a piece of crap. And that's gonna just, ironically, results in the same behaviors that you did before. - Our next color is Jeremy. - Hey, Jeremy, what's going on? - Hey, good morning, team. Hey, good morning, team. Hey, I really appreciate you all taking the time to take my call today. I'm on my way and jumping to the question. And then we'll just engage back and forth. So I am 51 years old. I serve in the military. I work as a chaplain, as well as a licensed mental health therapist. But excitingly, next spring, I get to retire after 31 years. I get to be a civilian, finally. About nine months ago, I decided that I wanted to see what I'm truly capable of physically. As it relates to just trying to be in shape, is I'm leaving the military, I'm leaving my culture. That has held me responsible and accountable. Now it falls back to me. So I've set up some pretty significant goals here. One is I want to attempt to compete in a men's master's physique competition, a late summer of 2027. I'm not doing it to get a card in any way shape or form, but it is just a compete. I would love, if it is, that this works out maybe by 55 that I become competitive in that division. I'm just trying to see what it is that I can do in my 50s. Very specifically though, I'm trying to become alpha-gramp log. As I retire and transition, as we get older, I want to try to stay fit and in shape and strong and mobile. So I can engage with my grand kiddos. Stop, stop. I don't have any yet, but hopefully the near future. So since I've established this goal, I have reduced my body fat from approximately 26% down to 21.3%. But I've maintained about the same body weight. So I've basically been in a kind of a recon over the last nine months. I'm 5'10". My waist has moved from 43 inches down to 39 inches. Of course, all of this is based off of, I only have access to a bod pod. So I utilize that once a month, at least as a metric to see where it is that I have been and I continue to use it. And of course, in the military, we get height and weight, waist, a measurement or confidence. I have gained about 10 pounds over that nine months as the lean mass and fat ratio has begun to balance out. But I do know that as an anticipate stepping on stage, I'm going to need to cut probably 35 pounds. So I'm very aware that we always have to lose more fat than what it is we anticipate. Objectively, I know that I've made incredible progress over the last nine months. But subjectively, though, I feel like I'm in this awkward middle ground. I don't feel as if that I'm lean yet for say. But at the same time, I feel like I've yet built enough muscle, kind of just by any dedicated growth phase. Nutrition wise, I am consuming about 20, 200 calories a day. The breakdown is 230 grams of protein, 300 carbs, then 70 grams of fat. I do average about 10,000 steps every day. I do perform some steady state cardio a couple times out of the week. But then my lifting is very consistent. I do a three day on three days on one off three on and I cycle back into about a nine day training cycle. I basically built my own training program based on everything that I've learned off the podcast and books. But I'm definitely not married to it. So I'll put up. There's a better way to structure my program. And you know, over the next year, I really need to lock in. I'm completely open to change. The issue that I'm having is I think I've consumed way too much information at this point. Over a handful of percent. I'm very data driven. So, you know, read books. Listen to the podcast, account list videos. Try to understand all the science behind training and nutrition. I think at my age, I think I have a maturity. I've got the patience. I can't the mindset to accomplish anything. As a mental health therapist, I know to create goals. They create behavioral change. But ironically, though, I think I, I'm not feeling confident in what it is that I'm doing. So I've kind of hit that paralysis by analysis phase. So they can understand all the individual concepts. But I don't think I've yet developed this strategic foundation to do what it is that they need to do over the next year. So really, I'm posing three questions and we can address them. So if it is you're in my position and you know, you've got about 12 to 13 months before stepping on stage. You know, how was your approach the next year? What would be the changes that you would make on nutrition cardio and the training structure programming? An ultimate lead. I continue in a recap, which is a very slow process, but it's been successful. But I need to lock in or do I need to go into a surplus or do I need to definitely go into a structured fat loss phase sooner? So that's my question. This is a, this is fun and easy for me. All this is awesome. The only thing I'm not a fan of is the date. Is that you're putting a date on that when you're going to do the stage and what we should be doing right now is you can run a dry run of this. And you're not ready to run a dry run right now because your calories are too low where you're currently at. We need more runway than that to get where you're at. So a reverse diet and getting your and building right now is a better strategy than trying to just recomp. Like we need to, we need to build some muscle mass and build the calories up. And through that process, you're still going to probably get leaner. I mean, if we add five, five pounds or ten pounds of muscle, your body, you'll be leaner on the scale. But what more importantly, you'll be eating more like 3,400, 3,600, 3,800 calories. And if I do this correctly, I get you in the low teens and eating 36, 3,800 calories. Now we're an optimal musician for you and I to go, okay, this is the show we want to do because we're only six to eight percent away from where being that far away percentage wise, what to be stage ready. And already saying this is the time frame or date I want to do bad strategy. First, get yourself metabolically where you need to be and feel good about it. And even then what I would suggest what I did before I got on my first stage was, okay, got myself, I spent a year of building the metabolism. Then I did a dry run as if I'm going to prep for a show. So I got myself to where I was eating 4,000 plus calories. I'm at a place where I'm about 11 12 percent body fat. Okay, let's shred. Let me see how you think got all the way down to low single digits. But no show in mind, it was just how long is this going to take me to do this to healthy the right way and I've to watch I've never done it to that level. And so I go, okay, I see I can cut this many calories and then I go here and then I can start adding this many steps. Okay, and so then I go, okay, now I'm ready to set a date because I have an idea of what that should take. That would be the only real advice or thing I would change about your whole plan because I love it as a goal. I'm a total fan of it. of it. Um, I think you're a guy who absolutely could execute and follow it. But what I would do before I said in 13 months, this is what I'm going to do. I would get myself in a better place metabolically. And I'd want to be somewhere in the low teams before I commit to a show date. It just a way better stride. Otherwise what will happen from that high of a body fat percentage and saying a date, you're going to get in this like I got to cut. I got to cut I got to cut. I got to cut. I got to cut. And then before you know it, you're going to be eating 17, 1800 calories and do all kinds of cardio to try and shred and the metabolism is going to be so slow. And you're not going to see the progress. You're not going to be happy. So we, the, what we should do now is build. You need a build. Jeremy, no, that makes it. That does make sense. And I was using the date as a forcing function. You know, I, and I'm not married to that date. Cool. Cool. Again, I was just using that as, hey, here's the definitive target because then that created that helped me create a backwards backwards up. I get it. I get it. To what it is that I'm doing. Jeremy, are you, do you train naturally? Are you on TRT? Are you? So I, no, naturally, I mean, I, so I am on HRT because of my age. Historically, if you look a lot of the research men in the military, historically, I've had low testosterone due to operational environmental stressors lack of sleep and whatnot. No worries. And I find it, I did, I did, I did get tested, I had a variety of symptoms, correlated low testosterone. That's good. And about a couple of years ago, I did start. So that, so that does lead out a natural option, which is why I was aiming at NPC. Yeah. No, the reason I asked is because I don't like competing, especially for a guy, you know, over 30, if they're natural because it destroys your hormones. But you're on HRT. So you'll be, you'll be, I don't help you hold on to lean body mass. Yeah. What Adam said is, I would support 100%. Do you understand what he means by runway, right? Because you're at 27 her calories. You'll end up somewhere around 17, 1600 calories to try to get, stay dready. Yeah. You lose a lot of muscle mass. It's going to feel terrible. Yeah. Yeah. And you're too big of a guy to do that. You shouldn't, you should be a solid guy. How tall are you? I'm 5, 10. Yeah. Yeah. 5, 10. We, we want to come in the show probably around 180 something. You know, it's probably what you would end up hitting stage 180 to maybe 190, depending on how much muscle mass we have. And you're, we want it. So we'd want to be in the teens before we cut like low teens before we cut for a show. 12, 13, and and in a place eating a lot of calories. So that, the first good goal for like, if I was your coach and we're, we're talking through this, I say our first good goal is getting yourself in the, in the mid to low teens and eating the most calories you've ever ate. Like that is the good first goal because if we're there, then I know I got lots of room because I can pull a half a percent to a percent of body fat off you a week. I can do that from a healthy metabolic place from an unhealthy metabolic place. I don't, I, more than likely we won't pull that much body fat off that fast. And then it, then you resort to all these crazy extremes just to drop the weight and get a little leaner and this muscle comes off with that. You feel like shit and it's not a good strategy. How long have you been consistent with lifting? Well, you know, me and the military, I've been very active, you know, so I've let, I've lifted all the course of my, of my entire career. This specific journey is related to, I mean, lifting four body building has specifically been nine months. So I have only transitioned to being a good, just a, you know, standard gym goer to training specifically four body. Oh, good. Okay. So here's what you would do now for, for, through that process. Your goals get strong. Yeah. You got a lot of room to get strong. If it's only been nine months of dedicated, like traditional strength training, you do what Adam saying. So you slowly increase your calories and get strong. That's the goal. The goal is, can I build strength? That'll build the muscle. And so at the end of this, you know, you're eating 3,800 calories. Your strength is through the roof. And your body composition is probably better than than what it is now. And then we've got some, we've got some really good play. We got really good place to go from there. You listen to show pretty consistently, Jerry. I do. Yes, sir. Okay. So the big thing I would just reiterate that you've probably heard us talk about it. So your personality will probably be the type that has the ability to push and do more than it's what's necessary. And so if I was coaching you through this process, that'd be a lot of the conversation is like, less is more like just get strong. And that should be your indicator, not how sore you are or how much you can handle in a workout. So don't let that be your guy. Don't be like, oh, I can do another set. I feel, you know what I'm saying? Yeah. I'm too old to be chit, I don't chase numbers anymore. So you're averaging about what, six days a week in the gym? I am. I do three on one off, three on, and then I take two days off on a recycle. So I follow a nine day asymmetrical training week. Yeah. Why don't we, and I do, and I do like push pull legs. Okay. That's all right. You know, upper lower, upper lower program is going to be lower volume. And I think probably more appropriate. I think you'll probably see more gains from something like that. You might be doing too much. No, really. That's a lot on the gym, especially especially when we're in the build phase right now. I don't need, I don't need you to be doing like a ridiculous meadow and this early on and you're kind of like bodybuilding career. Like, let's save more for later. Like I'd rather stare step you. And what that would look like is running you through a surplus in a diet right now in a program like that. And then when I increase your calories, again, that's when I would allow you do a little bit more. And so as you progressively add calories, we might add a little more volume or add a little more intensity into the into the training to support all the additional calories. And so, and that I'll send you maps up or lower. I think that'll be it's a good bodybuilding routine. It's a four day split. So four days a week in the gym. It's a good amount of volume for a guy like you. It's not overdoing it. I think six days a week on average in the gym is probably overdoing the volume. To try to build for most people. So I'll send that to you. And that way you have our program increase your calories. Get strong. Get those get the metabolic rate where you want it. And then from there, I think then you'll have a good time. And I know it's I know it's generic numbers. And if we were coaching it'd be more specific to you. But you know, good generic number for you. You want to be in the high three thousand, especially a guy who's stepping 10,000 steps a day. So you're an active person training quite a bit. And your size, you want to be at least 3,800 plus calories. And in the teens body fat percentage. So that should be goal first. Can I get my calories at high while while getting my body fat percentage and getting your body fat percentage down is not through cutting. It's through building muscle. So can I build muscle build the metabolism to where I'm eating that much. And my body fat is starting to get in the in the mid to low teens. That's our first school. And that's yeah. And it's been, you know, it's been uncomfortable, you know, increasing calories because, you know, you know, growing up with a fear of carbs, I'm going to get fat. But what's been interesting over this last nine months is that, you know, I've been increasing my calories. And I'm staying full and satiated. And my body fat is beginning to go down. And my weight is my causes. Weight's going up. So some of that fear is is is is leading. It'll keep working. Keep working that way. So that's and that's where we want to keep focus is keep doing keep doing that because guy your act as active as you are, you should be on your size. You should be able to eat high three thousands comfortably and be able to be in the in the low teens. And that's a better position for us to start talking about, okay, this is when we can do a stage. Understood. I appreciate that. I appreciate that guys. Thank you so much. You got to listen to that program too. I think sir, have a great day. You got it. I'm glad I asked a few as natural. I don't like especially your 51. I don't care how healthy metabolic rate is you get you get on stage it, you know, single-digit body fat. You are destroying hormones. Oh, you absolutely would. Everybody where he's coming from. You absolutely would. That's way too low. It's too low of calories to that high about it body fat percentage. But even if you had a great metabolic rate, if you're natural and you get down to, you know, stage red, he's like five four percent body fat at the high end, your hormones are screwed. Oh, yeah, your testosterone is in the tank. There's no way. Our next caller is Amanda from Indiana. Hi, Amanda. Hi. Oh my god. This is so crazy. All right. I wrote myself a little outline. So I'm just going to get into it so I don't ramble. So I'm 31. Mom and two. I have a two-year-old and three-year-old boys. And earlier this year, I was on gelp1 for about six months. I did some of my gluteide. During that time, I lost 25 pounds and went from 32 to 26 percent body fat. That's, I just used a scale at home to get those measurements. And then while I was on the shot, I was doing full body lift two times a week. And then I would do one day of like intentional zone two cardio, just 30 minutes on the stir master. And then steps wise. This is the same like now and then it varies a lot. So I'm a receptionist two days a week. So those days very, very low steps like lucky if I get 6,000. And then the rest of the time when I'm home with the kids, it's really anywhere between like eight and 15, just depending on the weather, what they're doing, how busy we are, things like that. And DIYs while I was taking it, I probably averaged around 1,500 calories. And I made 100 grams of protein my goal per day. That was just what was like reasonable for me to get to within those calories and with appetite and stuff. I stopped probably about five pounds short of my goal, about 1 percent short of my body fat goal. And the reason for this was I feel like I could have achieved the like numbers goal. But we just anecdotally, we were like pretty avid hikers. And we did a long weekend trip in Big Bear. And there was one day we did like a five mile hike that just like completely whipped me like When six months prior, we had done Zion, like basically top to bottom with no issue. So I just knew that I was like really depleted. I felt really weak. It was time to kind of turn things around and start getting strong again. I think at the same time, I was listening to you guys and there was a podcast. One of you had said something along the lines of like with 26% fat with more muscle, you're gonna look better than like 22% with little muscles. So that kind of was what got me to turn around. Let's see here. I do think some good to take ways I had from the GOP wine. Just as far as like things I took from diet is like I can ignore desserts if they're in my house now. For the most part, we eat way less like take out pizza. I feel like I can leave food on the plate at the end of the meal when I'm full. So I do think there have been some lasting effects in that regard. So then since I've gotten off the medication in the last two and a half months or so, I think I've put on about five pounds, one percent body fat give or take. Again, this is with my scale. So I know it's not perfect. And then calories, I'd say an average age between 23 to 2400 calories with 130 grams of protein. The calorie, I think I mentioned this in my original email. I've tried in the past to have like a daily calorie goal that's like the same throughout and that, I just don't stay consistent with it and I think it has a lot to do with how my days are so different. Like the days that I'm not moving at all, it's like a labor to get to 2000 calories, whereas the days where I have 15,000 stuff with my kids, I feel like I could eat a horse and still be hungry. So I try and I don't try. I do kind of log my weight and body fat in my wearable everyday and use the calories it says I'm burning to kind of determine what I'm eating throughout the day. Again, I know it's not perfect, but it's kind of what keeps me more or less consistent. And then workout wise, what I'm doing now is a four day upper, lower split. I've cut out like the intentional cardio, I just do what I do throughout my day. And then lift wise for squats, I've put on 25 pounds, bench, I've put on 15 pounds, cardio I've added 20 pounds. And right now I'm in the, I have two more weeks of like a five by five split or five by five, whatever you want to call it. And then as far as goals go, like I said, I would you want to put on muscle? And long term, I just want to be a great mom, like have good energy. I feel like I'm a very kind of average person. Like I wouldn't call myself a fitness enthusiast, but I care about it. I want to be healthy. I want to have energy and be fun. I've always felt like the, my kind of struggle is like, if I'm not tracking or trying to lose weight, then I'm probably gaining weight in a bad way. And I'd like to get away from that. And I'd like to be able to just kind of live my life and be aware of what I'm eating without having to worry about. Like, am I going to put on five pounds this weekend? So I guess tips, advice, guidance from you guys, and then also any advice you have on, I guess maintaining self-control while reverse dieting, because I definitely do have tendencies to binge in the evenings, especially my husband troubles for work a lot. So if he's not home and then the kids are in bed, I'm basically just alone looking at the kitchen. I can do some work. So yeah, just any advice you guys have. Amanda, you're killing it. You're doing a great job. All the things you're doing, even the underlating the calories. You don't have to eat a consistent calorie every single day. I'm way more pro you eating more on those days when you're more active and need the calories that makes total sense lower on the other days. So you're averaging out the 22, 2300 calories. You're at a much better place calorie wise. You're at a much better place protein wise. The fact that you've added 25 pounds to your squat, your bench is going up. That means we're getting stronger muscles to come. And your body comp is going to change. You're going to continue to get better. Amanda, do you mind if I ask you some questions? Dig a little deeper? Of course. Yeah. When you went on the GLP, what was the main motivation for getting on that? Weight loss, aesthetics. I was low energy. I kind of, I mean, it was the dead of winter too. So energy was low from that here in Indiana. We don't really get the sun after October. But I, so my two, both my kids were giants when they were born in both receive sections. So after my two year old was born until I started GLP, I was probably about a year and a half. I'd probably put on close to 30 pounds. OK. And it just, I was the biggest I ever had been. And I had kind of tried to do it on my own and was not successful. So it was accessible to us. So I didn't really see a reason not to. Yeah. No, nothing wrong with going on. But it sounds, and it's correct me if I'm wrong. It sounds like you felt a little out of control. And the GLP one would add a little bit of control. OK. Yes. And then the, you know, you did give us, you did say at the end, you know, husbands out traveling for work, your home alone. That's when you tend to kids are in bed. That's when you tend to, you know, it's OK. Is that a, is that a trigger kind of feeling lonely board? Let me, let me board them more than anything. OK. And the reason why I'm asking these questions, because now you're off the GLP. And you stopped for good reason. You stopped because you were eating too little. You felt weak. And you felt tired. You said you think you were averaging about 1,500. It sounds like you weren't really tracking. You're kind of guessing. I was, I say, loose, sleet tracking. I was losing weight. So I wasn't worried about being, you know, perfect with it. I would have like three or four days where I would travel really good and then stop for three or four days. And it went, I'd say my lowest, it was like 1,000 highest. It was like 1,800. So I kind of got in the middle. OK. And then now you said you think you're averaging around 23, 24. Is that consistent tracking? Or is that another estimate? Yes. Now I'll stop for like a day or two, but then I'll be right back on it. And honestly, the only thing that really changes a whole lot is dinner. I ate pretty much the same breakfast throughout the week. Sometimes I do like overnative instead of a shake. But it's the two meals, two or three meals are consistent. OK. And then when you were doing, when you were on the Sima Glutide, was it hard for you to hit your protein targets? Did you feel like you had to like, you had to like, should I hit it 100? You said, yeah. You had to kind of make it happen. Yeah. It was funny. It was almost like the food version that they had from what I was pregnant like came back. Like it was very interesting. I've heard that. So I would guess your calories probably lower than you think during that period of time, especially if you stopped because you started to feel kind of weak. I like what you're doing now. But I can hear a little bit of the fear in you like I feel like I might get out of control again, or maybe periods of time when I get out of control. Amanda, I think you're doing everything great, but I think you're a great candidate for coaching. I think you would be very valuable for you to work with a coach in this process because you don't have the chemical signal right now that's telling you not to eat. Which it sounds like that's what you will, and this is just how GLP's work. We rely on that. And then when it's gone, okay, how do I deal with this new signal that's coming back at times? And I'm afraid I'm gonna go right back to what I was doing before. And that happens sometimes. But this is the perfect time to work with a coach. Right now. Right now is the perfect time. You're off the GLP, you're going on a reverse diet, you're trying to build. This is when you can develop new behaviors. The old behaviors that you used to do before the GLP, you weren't committing while on the GLP, so those neural networks are weakened. So we're in a perfect position to get you in a new place. So not bounce back to what it was like before for you or where you felt like you were out of control. So if we just do this conversation, I'm gonna tell you doing everything right. And I think you are doing everything right. And I want you to build. And I want you to eat only whole natural foods. And only when you're hungry. Stay away from junk food and processed food. If you just did that, you're gonna be fine. But if you know yourself and you're like, okay, this can be hard. And when the appetite signals come back, this is why I'm a little worried. What a good coach is gonna be able to do over the next, over the next let's say six months, is get you to a place where at the end of six months, you're like, man, I got this now. I'm not gonna bounce back. I totally got this. But that's gonna be a bit of a process. This is like, this is literally the perfect time to hire a coach. The perfect time to hire a coach when you're on a GLP one is on the GLP one and when you come off the GLP one. But you did it on your own. Now you're off. You want to do it now. You can always hire one later. But what often happens, and we have clients like this, is they go on the GLP, they lose weight, they get off the GLP, they kind of struggle through it, start to gain the way back, and they come and see us and, oh God, I gain most of the way back. Now I want to work with a coach. And we work with them and we have success. But it's like, man, if we got you before that, this would have been a lot easier. So this will be perfect timing for you right now. But I like what you're doing with your strength training. I like where your calories are at. The best thing you could do is avoid foods that are hyper-palatable or that trigger you to want to eat more. Like that's the real basic black and white rule. - Even when you have those moments of boredom, you know, when you're alone at night and you go and get something, if you just made the right food choice. - That's what I mean. - For a team. You just, like if you just gave yourself permission, like, I can go in and go eat again, but I'm gonna go eat a second serving of what dinner was. - That's right, right? - That's right. - Versus I'm gonna go have whatever your thing is. - That's right. - Because most people, it's this thing that's not serving you. And you can eat a lot more of it and it's high calorie and it's not high protein. - Which by the way, what Adam's saying works so well, but it's still not easy. So I just wanna communicate this to you and anybody watching right now. It sounds like, oh, I'm hungry. You know what, I'm gonna go eat a whole natural food meal. You're still gonna wanna fight it. You're still gonna be like, no, I don't have pizza. All right, rather have the ice cream. So it's still hard. It's just way easier than saying, I'm not gonna eat anything 'cause then that turns into something completely different. - Yeah, that's good. - So what Adam's saying works really well, but it's still hard. And so what a coach is gonna do is walk you through that process. You're gonna bounce things off of them. And then here's the other part. The reverse diet part for you is gonna be really scary because you're gonna be afraid of what's gonna happen. And they're gonna coach you through the whole process. And so we're in a great position to build up. You're already, by the way, your strength gains are beautiful. I think we have a lot more strength gains coming. And so we can really build the body that we want now. If we catch it now. So what you got is about a six month period here of amazing transformation if we do this the right way. - Okay. - Is that something you're interested in? 'Cause I can have someone call you to talk to you about that. - I mean, I would be open to a conversation. I don't know if it's something that we would just be candid money wise, I don't know if that's something we would pay for. - Totally fair. - But I mean, I'd be open to the conversation, definitely. - Totally fair. Yeah, worst case scenario we could even figure out how to have somebody set up your macros and everything for the next few months. Nonetheless, nonetheless, what Adam mentioned, if you stick to that, you're gonna be okay. Because what could very quickly happen is you start to revert to old patterns and that spiral's very quickly. - The key to that is you're not gonna wanna deal it 'cause it's not gonna sound good, right? So, and then this is the difference of like creating new habits and behaviors is you at first it's hard, you still make the decision anyways. And what you realize is you have that thing and then you're like, oh, I'm satisfied. Actually, that does feel better. It was just the moment of making the decision to do that instead of the other thing. And you'll wrestle with it quite a few times until you've done it enough times that you know. And then that becomes a thing that, if I'm really hungry at night, that's what I go have. And so, and I don't know how long you've listened to show, but I shared my journey when I used the GLP ones and one of the things that my thing has always been is ice cream and it was like switching that over to the Greek yogurt and scooper protein in my berries. And it's like, that now becomes the thing that I go get it at night. So. Are you on compound pharmacy GLP? Or are you on the brand name, some agglutide, you know, with the pan? - I was compounded. - Okay, if it's compounded, so you could also go on a really, really small dose. You could microdose it. You could also get back on for a little bit to get back off. But, you know, there's some other options. Typically, when we work with people through this process, you see, there's a significant percentage that end up going back on for a short time and coming back off through this process. And then we have people that don't ever have to go back on again. So just keep that in mind and give yourself some grace because coming off a GLP can be a bit difficult for people. Once that signal's gone, all of a sudden people like, oh, what's going on here? - Yeah, it's crazy. Like, you know, I felt the effect at the very beginning and then I was like, oh, I got this. I got this and then like two weeks after I was done, I was like, oh, oh, yeah. - That's exactly what it takes. Yep, yep. - Yeah. And then just one more quick question kind of as an aside. So let's say I do the next six months to a T, I get to where I want to be. How I guess have you guys in the past for either yourselves or coached like transitioning from a reverse to, okay, now I'm, this is just where I'm at. - Oh, you just enjoy what you're doing. - Yeah. - You just enjoy what you're doing, eat when you're hungry, stick the whole natural foods and you don't have to worry about that. - When you've done a really-- - I really think so. - When you've done a really proper reverse diet, you actually get to a place. This is the experience that most, if not all people have, where they're like, I've never been able to eat this much food before. - And just maintain. - And maintain where I'm at. And so what that allows is this kind of natural undulating that you've talked about. Oh, some days when I get really busy, I end up eating lower calories than other days I have higher calories. Every once in a while I get to have a treat in there or have a glass of wine or do those things I enjoy. And it doesn't feel like I put on a bunch of body fat. Where our metabolism is really slow and we're in an unhealthy place and we have these bad days or things swinging like that. It feels like you just put on body fat. And when the metabolism is working for you and it's roaring, you have a lot of metabolic flexibility. And so it's a lot easier. It's hard work getting there and building that, but once you're there, it's much easier to maintain. - Yeah, well you're probably, if you do this right, Amanda, you're pretty young too. You're gonna have six months from now. If you're at 25%, you'll probably get down to 23 with a much higher calorie intake and strong. - Okay, that'd be awesome. - That'd be really cool. - Yep. - All right, cool. Well, that answers my questions. - All right, good luck. Reach back out if you need help. - Thank you. - Yeah, we'll do. - All right, bye bye. She don't wanna hear what I had to say. (laughing) Well, here's what I, here's the thing. When I see a young woman, a 32%, isn't that crazy? - She wasn't really a candidate for that. - And you get on it, that's what I'm saying. And you get on a GLP, you know, it shows you how popular it is, right? - It shows you how popular it is. It also shows that she was, you know, she was speaking a little bit of this or she disamplified. - And I don't know for sure. This is just a short conversation, but there's probably some tendencies there with food where you really feel out of control. And that's why you're like, I'm doing the GLP. And without coaching, very difficult, very difficult. On a GLP, you're just not hungry. You don't want food. And so you could live that way. You get off, those signals kick back up. The, it is very difficult to deal with them unless you learn how to develop new behaviors. - Well, we didn't, we didn't really deal with it. - The GLP won quite of the noise. There was no desire. Was it hungry? - And I bet her calories were not average because she said already. She said 1,800 to 1,000. So she just, she just chose 1,500 days like the middle, but she was probably a lot of 1,000 calorie days. And that's what made her feel that way for sure. No, definitely. - Look, if you like the show, come find us on Instagram. It's Mind Put 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 Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps for 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 Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.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 Mindbump.