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So like if we talk about developing the lower body, working the back in particular, training the core, some people think that's very basic and simple, but can be difficult. There's a lot more complexity, but a lot of arm exercises are pretty straightforward. It's pretty easy. Single joint action. It's pretty easy, but people still mess them up. And they mess them up in ways I don't think they realize that they're leaving a lot of gains on the table. In fact, what we're going to talk about when I would train experienced lifters or in a managed gyms, and they weren't clients of mine, but there were members of the gym, and we'd have conversations and we would include some of these things that we're going to talk about. They seem like minor changes, but they make a big difference in your arm development. And here I'll give you the first one. The first one is this is going to sound obvious, but you would be surprised. In fact, if you're listening, many of you are probably guilty of not training in a really full range of motion with your arm. Yeah, I was going to say there's actually pushback to this. I've encountered it. Weird. Yeah. In terms of like the time under tension kind of philosophy of, you know, not necessarily going to full range of motion. Like there's some drop off. But yeah, if you're not expressing full range of motion, you're not actually achieving the full potential, the entire muscle. So I always hated the, I got to maintain tension on the muscle, which is why I'm not doing a full range of motion. I hated that argument because unless you're relaxed in a full range of motion, like I'm setting the weight down, the muscle is under tension. So stay connected the whole time, but the studies on full range of motion demonstrate this pretty clearly. You build more muscle and the strength that you develop is more complete because it's applied to, you know, most of the strength you gain in a range, in a exercise. Most of it goes to the range of motion that you train in the further outside of that range of motion you move. The, the less of that strength is applicable. So in other words, if I do half squats, once I go down six inches below that, it's like significant drop off. It's a big force for extra. And when it comes to muscle development, full range of motion has been shown in studies to make a difference. So this, this one's simple. And like I said, a lot of people are guilty of this of stopping their curl, especially like a preacher curl. They'll stop it just short or try sip exercises where they don't go all the way up. They kind of stop it halfway. Like just do the full range of motion with your current exercise and what's what happens. Yeah, I think this is because they end up or we end up trading weight for full range of motion. Oh, like I got a lighter. Right. And so I think there's this idea that if I shorten the range up a bit, I can go up into their five or ten pounds on the weight and my ego likes that better that I can have in the state 30. Having to stay at 35s through a full range of motion. But just a highlight like, I mean, I've talked about this before with my legs. I remember when that was on law for me. That was a real obvious one because I squatted down to 90 for so long and then to go full range. And it was a significantly lighter difference to see myself be able to develop bigger legs going through a full range of motion with like significantly like hundred pound plus lighter weight is just highlights like, you know, you going down five pounds or ten pounds on your bicep curls to go through a full range of motion is far better than you going up five or ten pounds and shortening the range. And so I think that's the way I mentioned the longevity of this approach versus the other and it's, you know, whenever you're going to be encountering anything in life where you're picking something up or you're using your arms to express that push your pull like movement. Just a, I don't know let's say five degrees, you know outside of your normal like lifting patterns like that's susceptible. Yeah, it's a set the way your body is going to recognize as can immediately tense up and try to protect what it can so you don't get injured. I have a sp, you just brought back a memory atom that I totally forgot about so I'm at this, let me see, I must have been I was 18, I was probably 18 years old, I was a fitness manager. And at this point, I had been working out for a while, so I started working out 14 so I'm already experienced with working out a certified train. I'm not a good trainer yet. But I know what I'm doing in terms of exercises, let's say, okay, and I had this trainer that worked for me, his name is Mitch, you might know Mitch, you might have met him before Vietnamese dude was kind of lean muscular and he had these really incredible looking arms and him and I did this workout together. Now I distinctly remember this because I had gotten so proud or so I was so prideful of the fact that I could do preacher curls. So I was 18, I could do preacher curls with the curl bar with the 25s on each side right so you got the curl bar through the 25s on and I would do my preacher curls like that and I did a workout with him. He put tens on each side and remember thinking like this is easy, then I watched him do his preacher curls and he went all the way down like way to full extension almost like he's hyper extending his elbows and coming all the way up. And I always stopped just short of that I would stop you know maybe a couple inches short of that. And so I stuck with his weight. I did the real full range of motion with the curls. I got the craziest pump and from then on I changed the way I trained my biceps especially on that exercise and I noticed results very quickly. I didn't change the exercise. I didn't change anything that went lighter but I moved a couple of rain a couple inches further with my range of motion. I also got this with overhead tricep extension. This is one that you know if you especially if your elbows are healthy you can get really strong and you can press a big dumbbell or whatever. And I learned the same thing you know I had the big hundred pound dumbbell and I would stop just short and my buddies like do grab the 50 go down as far as you possibly bring your elbows back feel the stretch and then go all the way up and it fried my triceps and I had great results. It was all because of the range of motion. So here's the next one in your arm exercises. Try to always include one that loads the muscle in a stretch position. Okay, so this is it and this would be an exercise where you feel the muscle stretching and you're also fighting resistance. So a good example of this for biceps would be like incline curls. Right. And I'm laying back on an incline. My elbows are down by my sides lower the bottom the dumbbell all the way and that's actually a stretch on the bicep. Right. If my elbows are in front of me there's no stretch but when I bring it back because the attachment over the shoulder like if I would stretch my bicep now I have to bring my arm back in a redo so. That stretch position and loading it the data shows seems to have a little bit more it's a little bit more special when it comes to hypertrophy for triceps this would be an overhead exercise where you're really stretching the tricep. So in your workout always try to include at least one exercise that loads the stretch position and what you find oftentimes is their entire arm workout there is a single stretch exercise none of them. I feel like you got to do one of the stretch and one in the flex position. That's the key to that was a big unlock.
for me because, you know, even, I don't know how many years of, you know, biceps and triceps, three, four times a week I was doing. But for sure, I'm at year, you know, two or three by this time when this finally comes together for me, I didn't realize that, you know, standing cable, rope pushed down, straight bar pushed down, triangle pushed down, and reverse pushed down. Same much for us. All the same shit, you know? And so, you know, in a workout, I would do dumb stuff like that, where I would do one of those exercises back to back like I was getting a different workout. And of course, fell for the trap of a, feels a little different. And so maybe it is different. And it's like, no, I'm not, I'm not hitting the tricep different from a different angle, right? I'm not putting it in a stretch position and a contract, and a fully contracted and then somewhere in the middle type of position and understanding that you're to your next point, like the elbow positioning of each one of the movements. That's what, that's what makes it a different exercise for the most part. Yes. It's elbow position. So, although hand supination plays somewhat of a role in bicep development, it does almost, it does nothing. It tries to. Tricep development. But what does change things is where your elbow is. So now when you're looking at your workout and you're like, which exercises should I pick, I'm going to do three today for my biceps or three for my triceps. Well, now you have all these exercises to pick from. You're like, okay, which ones do I pick? I'm going to only pick three. Pick three that were the elbow position is different. This is such an easy arm training program hack. Now when it comes to training chest and back and legs, it gets more complex. For arms, it's literally this simple. Pick different elbow positions done. You now have perfect, perfect arm workout. And an example that would be like elbows on the side, elbows in front, elbows behind. For triceps. Yeah, perfect. Or for biceps, elbows behind, elbows aside, elbows up. Like if you just do that, load those muscles with a different elbow position, you're going to get really a great workout and really full development. Much more than if you picked three exercises with the same or similar. I was waiting for this next one. Compound lifts. Compound lifts. Yeah, just because, you know, in terms of loading muscles and also getting the maximal benefit of that, you know, really loud signal and then following up with a single joint movement a lot of times too, like playing between both. Just, and this is the funny part. You think like power lifters themselves, you know, like, dude, they get really big muscles. Like, it's a very demanding signal that they're producing when they're, you know, summoning all this force. And so the only way to do that is with these compound lifts. And then to, you know, sharpen it, sculpt it, understand all that, you know, as a result of that. But if you're not going to include compound lifts, you're not going to even touch the amount of gains potential. No, and you're a good example of this. I mean, you probably, if you're watching this on YouTube, you can see Justin. Justin's got some guns on him and he probably does an isolation exercise, whereas biceps and triceps, I don't know, twice a month. Very infrequently, but for the, it's all compound. I enjoy them, but yeah, it's all compound lifts. Yeah, yeah. And so compound lifts for triceps are things like close grip bench press dips where you get, when it comes to biceps, there were people like, what's a compound like back exercises? Kind of, you just do them differently. Right. An exercise that I learned from Mike Menser. So Mike Menser talked about this and he learned from Arthur Jones was a supinated grip pull down. Now, I know you're like, well, that's a back exercise. It is, but you can change the way you do it to make it a bicep exercise. If you kind of lean forward and curl the weight down on the way down, watch what happens to your biceps. They will get really recruit your biceps. You will feel them like you've never felt them before and you'll be able to load them with the weight that you normally wouldn't be able to curl, which plays a big role in their size and development, not to mention the functionality. Well, just to back up how powerful compound lifts are for building the arms, even these, because you guys are naming movements, right, like dips and supinated curls, which are, you're trying to, you are trying to target the arms, but you'd be surprised how much your arms grow just from heavy lifting to the traditional. Yeah. Oh, yeah. Compound lifts. My pecter, what, a year and a half ago, I can probably count on one hand, maybe definitely under two hands. I can note less than 10 times, maybe under five that I've trained my arms in a year and a half. I never trained my arms anymore, but I still do a lot of the heavy compound lifts and that's been enough to sustain. Now, I don't have as impressive as arms as I did, but I still got arms. You know, I still don't look like somebody who doesn't work their arms out and that's just been able to sustain from doing compound lifts and not doing any of these lifts that are even targeting it. And I know a lot of guys that are like that that just don't even do arms. I mean, a lot of your, your CrossFit people, almost all CrossFit guys are not don't do isolation curls. He's getting a big bench from bicep without our bicep. Yeah. Not getting massive triceps and shoulders as a result. It's like, it has to balance it out. Yeah. No, 100%. Yeah. Sometimes I get a little bit of controversy around, but look at gymnasts. Gymnasts have crazy looking triceps and biceps. Now, part of this is, you know, when you look at top level gymnasts, what you're looking at are genetically gifted, many bodybuilders. They have these polymorphisms that make them really good at gymnastics. The other part of it is how they train. You know, the iron cross. I mean, this is crazy tension on the biceps, constantly doing pull-ups, constantly doing dips. And then, a little, if no, isolation exercises and their arms look like amateur bodybuilders with the development and it's all from these compound lifts. Compound lifts are like your bread. This is like your meat and potatoes. The isolation exercises are great and they do something. But if you get strong, you get strong at a close grip bench press. Watch what happens. There is no tricep pressed down in the world that will come close to adding 30 pounds to your close grip. No, no. Show me somebody who bench presses heavy and I'll show you some big triceps. Show me somebody who rows a barbell. Real heavy. Really heavy. I'll show you some bicep. I mean, just, it comes along with that territory. And the reason why I want to put emphasis on it is because I wish I knew that. I know. I wish someone had really hammered that home to me when I was younger because I spent so many years doing arm full day arm workouts. And all I did was arm stuff. It was all isolation stuff. And it was like all to grow these arms and it's like, man, if I would have just got a bigger bench, a bigger row. And not to mention that we're talking specifically about the arms, but the carry over that getting those things have to just overall building muscle development and everything like that. It just has a compounding effect. It's just you can't, you cannot stress that enough that that should be the cornerstone is because somebody who listens to an episode like this that wants to get big arms, I bet you are already training arms like all the time. But and they're probably trading that out for other days of deadlifting or rowing or bench pressing or like, don't do that. To make that your cornerstone. And then yes, then take the advice we're giving right now of elbow positioning and do these compound lives. And that's all, but it's like, man, the cornerstone should be go get these, go get strong with these big lifts and watch what that does. No, these are simple, like I said, these are simple tips that make a big difference. And then the last one, this, this applies so well to arm training. So occlusion training or blood flow restriction was really popular. I want to say like nine years ago, eight years ago. This was this, this builds muscle you guys, it builds muscle and it's a strange way to train. It's like it was used in physical therapy far way before any bodybuilder got their hands on it. It was discovered. Essentially when you include a muscle of venous outflow, so a blood outflow, waste byproducts build up in the muscle and the fast twitch muscle fibers fatigue and adapt as if you are lifting really heavy weight. You also get this crazy stretch phenomenon from this intracellular pump, which is the most intense you've ever felt with occlusion training. So for people unfamiliar, it's really easy with arms. It's more difficult other body parts, but you would take a knee wrap and I would tie it around my upper arm tight enough to where I could feel it's cutting off some blood supply. I don't want to go so tight that I'm numb, but enough to where I could feel that's pretty tight. Then I go wrap out some curls and I'm going to warn you the fire that you will feel in your biceps, but for doing this lava, it is nothing more painful than this feeling right here. It's literally because the waste byproducts are just building up in the muscle. You can't get rid of it. It burns like crazy. The pump you get is insane. It's the craziest pump you've ever felt and it adds another element. When I've done this, I've done this on calves and I've done this on arms and within weeks I added a quarter inch to both of them just for adding a couple sets in the week, just a couple sets in the week and it made a huge difference. Anybody doing this? Anybody doing this? It's a forgotten method. It's a lot easier. It was hot and popular for a minute. I don't know why it fell out of favor or not, but I mean, for both for arms and calves, this is like such a hack. Oh, such a cool life. It's crazy. It's fun. It's crazy. Again, you grab some light dumbbells, rep them out. You'll feel the burn. Rest 30 seconds to a minute. The burn will not go away while you're resting. It's actually going to intensify. Super novel stimulus. Then go grab the really light dumbbells again. I mean, just so people know, for me, it was like 10 pound dumbbells, rep them out again, do this three times. Then let go of the dumbbell, sit for into the 30 seconds while everything's on fire. take off the knee wraps and you did it. And again, the
the pump and the swelling you get from this is just super, super crazy. Anyway, I have Doug has a study that I'd like for him to pull up on non-essential amino acids and how they're not necessary to stimulate net muscle protein synthesis. Okay, so I want him to pull this up. So this is really interesting. Okay. So muscle protein synthesis, we can measure and when this is positive, when we see this, what this means is the body's building. Okay. So we're building. So if we measure this and it's certain that's always happening when that's happening? Well, it's got to stay positive all the time. Okay. So obviously you can go positive and you can go negative much later and it comes out to like nothing. Okay. But what we do see by doing certain things, eating particular ways or whatever, is like, oh, this is stimulating muscle growth. Now it used to be, I think, believed that you needed a complete protein for this to happen. And what they found in this study and other studies is that the non-essential amino acids are not needed. Only essential amino acids are needed to stimulate muscle protein synthesis. Now, this doesn't mean this is all you ever do. So all you ever do is take essential amino acids and you never have complete proteins. That doesn't make sense because you're going to eat food. But what this does mean is that if you're in a cut, this is where this applies, you're in a cut, your calories are low. Eating a bunch of extra protein now is you're counting all of your calories. So you're like, well, you know, how do I get more muscle protein synthesis? But I can't go over on my calories, throw some essential amino acids at yourself. It's very low calorie, almost no calorie because it's not a complete protein. And you're going to get more muscle protein synthesis. And so this is a great strategy because the main strategy in a cut is, uh, preservation, is keep my muscle. And essential amino acids, you know, like the key on ones that we've been using, you take six of those capsules, three, four or five times a day to keep that muscle protein synthesis high. Your calories barely budge because it's not a complete protein. Well, that makes sense. We've been saying that for people in a GLP one, total. And so of course, yeah, to take that into somebody like who's on a cut too, I would imagine that's a benefit. The way I experimented with it last year was super effective. I wish I had it when I was bodybuilding. Or at least I wish I did it when I was bodybuilding. I didn't do it when I was bodybuilding. In fact, I was still like big, you know, amino acids, essential amino acids are just all this is way, yeah, way, BCA's or way still is that I was in that camp still at that time. So I didn't waste my time with doing that. And I look back now and I wish I would have I saw, I mean, I did a dexa, I did dexa before after and the whole cut. I did that and lost like no muscle. Yeah. You do a cut for you typically lose a little bit of muscle. It's expected. You're expecting the goals that lose as minimal as possible. And so to be in a cut for as long as I was and shred down like I did that last that time last year, that was like really impressive. If I were to do an aggressive and I have I don't really have any intentions of doing an aggressive cut, but let's say I wanted to get into single-digit body fat. And for me, it's a little different from person to person, but if I start to go like I can maintain around 11% body fat, maybe 10 and I'm okay. If I want to start to get into the single digit, it's like I know I'm going to lose some muscle. That's just just what happens. If I get, especially if I get below 7% like and there's nothing I could do, I'm just going to, it's just a matter of how much muscle I lose. The way I would do it now is like I normally do with my diet and everything is I would have the key on essential amino acids and I'd take that like five times a day. I would throw six six six capsules at myself five, six times a day. And I would preserve more muscle than than I have in the past. That would be the strategy. So. I don't know if you saw this. Did you see the mean that's going around about and to pull it up right now about Germany's tax brackets and system and how and how like weird it is? No, how crazy managing that. Okay. No, no, no. Dude, this is wild. So somebody did the math on this and what they did, and so this is a dual earner couple with two children. How much money they would make and how much money they would take home based off of the tax system in Germany, in Germany. Okay. So did they convert it to US dollar? So it's easy for us to kind of translate. Well, it's in euros. So it's fine. Whatever. Close close enough. So here's what's crazy because of the way the tax system works. You take home essentially the same amount of money. If you make three thousand euros or six thousand euros a month, it's almost the same. You could make twice as much, but because you make so much more, they tax you that much more and you end up taking home almost the same exact amount of money. Is it personally makes three? Yes, right. Well, I mean, how it's not double is crazy because we're not double like that. But I remember, don't you remember this yourself? I remember working my way up, right? The annual income. Now, this is granted 20 something years ago. So this is probably moved and changed a little bit. But I clearly remember when you're moving to a new tax bracket. Yes. So I clearly remember what it was like to go from like 70,000 a year to like 90 to like 110 range. And I remember getting to like the 110 and like that was like a big milestone to be in the six figures, right? And going like, I didn't feel any wealthier at 110 that I did at 70 because at 70, I had very minimal taxes. I paid enough right off some expenses. I basically paid no extra taxes. But once I got into this six figure more, like I was paying extra paying extra taxes. So it's like, I brought home a little bit more during the year, but then I had to pay back stuff at the end of the year. And I'm like, when I look at the math and I wash out, I'm like, God, for that climbing all the way up to there, I really don't feel like I made much more of it. And they're really in the, and I've seen people put this up before. It's like the leap you have to make to really make the lifestyle feel different is it's wild. And so even in the US, it's like that. There's maybe not that extreme where it's three and six. Well, what's crazy about this is it de-incentivizes people. So imagine you're through this couple and you know this and you're taking home X amount and you're like, okay, should I work harder? Should I go for that promotion? Should I try to become more productive? Yeah. And send it or you're really a part of it. And you're looking at each other and you're like, honey, if we make double, we take home the same amount. Don't even waste your time. Why waste your time? Yeah. This happens with a lot of, with some of our, like, social programs. So I know somebody like this where they get so much money from the state. And I'm like, hey, why don't you get a job? And like, if I get a job, I don't get this. I lose these. Yeah. I don't get this anymore. And so essentially, if I get a job, I'm going to make the same amount as I'm already currently getting except now I'm working. Yeah. So I think I'm just not going to work. Oh, yeah. And I can't blame. Yeah. Like, that's a logical process. Right. Yeah. Yeah. So it's kind of crazy. No, I mean, that's, yeah, no, I know, I know a lot of people that are like that that I've seen it. That's tough for me to wrap my brain around that. But that's, but you've created that. You create, when you, and you incentivize people to do that, why go to work when I make, what, I'm going to make a couple more bucks and I got to work for you. And I'm working way harder. I got to work way harder. Does it make sense? I mean, don't you remember going that way? I mean, it's like, so the one positive to that, I guess, was it really made me look at what I did and how much I like it. And so like, when I would get opportunities, and I'm sure you guys did too, from clients and stuff like that, to move careers, right? Like I always had, always, you know, I don't know how many times in a year, a couple times a year, I'd get a client who, that we connected, they really liked me and they would be like, you know, hey, come work for me. You should come work for me and I'll pay you this much. And it was, you know, sometimes it was more money than what I was making, but it was always like a little bit more than what I was making. And I was always like, yeah, no, I know what it's like. I love what I do. I love what I do. This is fun. Yeah. I love what I do. And another $30, $40,000 a year, which sounds like a lot. It's not really a lot. Because when you move up, that's another tax bracket. You go up. And it's like, really, what is that difference per month? And when you live in an area that's expensive, it's like, I mean, it doesn't make that think of an impact. One of the tough things, I think, for, you know, I think people, and I get why this is a difficult one. And I was lucky. I had some really, you know, I come from an immigrant family. So they're very hardworking. I was constantly preached to about all the great opportunities here that we could take. And, you know, my dad, Gripital Poor, my mom, her dad came here when he was, you know, very difficult time. So I was brought up in this kind of like, you know, you're very grateful for what you have. Go out there, work hard type of deal. And it was, it was, it was a huge plus. But I, I, and I kind of understand where people, you know, where this mentality comes from. Like, you see someone producing so much, or, or making so much more. Well, that, they should pay so much more in taxes. But what you got to be careful with is what you don't want to do is take your most productive people as defined by what the market says is productive. So I know sometimes people argue this, like, I work out, I work real hard too. Like, I know they work, but I also bust my ass. It's like, okay, you do work really hard, okay? But the market determines value. And so if somebody's being really productive based off of what the market says, and oftentimes it's skewed, right? Like, it could be that they're making some product or whatever that's like, okay, is that really benefiting anybody? But oftentimes it's also like, they're innovating. They're doing some things that are really, what we don't want to do is de-incentivize people who are really productive by saying, hey, you're gonna get hammered, you know, more, the more you make, the more you produce. Yeah.
it ends up happening, you can get people to go, what's the point? I'm not even going to try anymore. Yeah, I think it's really easy to look at that when you've been kind of an employee your whole life. It's different. Once you've had to build a business, like you have a total different lens that you see that through. I've learned, I've had very different conversations about this with my friends that are work as a teacher, like work with the government, or yeah, I've just been an employee and has never even attempted to own their own business. It's a totally different world view and perspective you get as a small business owner and a lot of those tapes and restrictions and things that you have to kind of bust through just to get what's on paper, bringing that home. It's pretty substantially different. You know it's been fun. It's been really fun. You're oldest works, right? Yeah, he does. This is really interesting. This is really cool. I think every kid goes through this. And he gets a job, right? She starts working. She gets her paycheck and she's looking at it and going, wait a minute. Wait, I asked of it. Why is my, I thought I made 15 an hour. Yeah, and I'm like, oh, you pay taxes and just see the light bulb go on and for her to be like, wait a minute, isn't that mine? Oh, like, no, that's how much you go pay. Yeah. Yeah. That come through is pretty funny. Have you guys experienced that with your kids? Have they said anything about that? Yeah, just a little bit. Yeah, same thing as a paycheck and yeah, I think the realization of that was too when the nice part was Ethan was running his own experiment with trying to sell t-shirts and he was originally trying to sell like these packets that were like, like Gatorade that he was like hustling at school and kids are buying it from him and stuff. I like it. And it was a cool little thing he was doing and then he was making, you know, some side change from that. And of course, you know, I was buying some stuff like off Amazon for him initially. And then I was like, you got to put that back in as margins were. Yes, margins were 100%. And so then he, you know, moves all that into like, well, I want to sell t-shirts now. And like, he actually was pre-resourceful and got this like whole set up from his gymnastic gym. They had like made t-shirts before in the past, but it was like they, you know, they weren't using it. And so he asked if he could use it. And so basically brought home and he's got this whole thing all set up. Yeah, so I'm like, oh, cool. I'm all about like helping you like get this thing off the ground launch and all this. But I was like, you know, you're going to have to buy all the t-shirts and you're going to have to buy the ink and, you know, no, that kind of, so you got a factor all that in and, you know, see how we're going to recoup. And so he bought all that. He sold it's few and it just crushed him. You know, he was just the realization of like, I don't think I'm going to make my money back. I was like, I know it's hard, right? You know. I'm going to say, you got one under your belt. I was like, the more of these you keep doing it, and you figured out like, that's what entrepreneurship is. I can't wait for that day. It was rad though. It was fun. My five year old, he'll buy like, it's like jewelry making kits. But it's like for kids stuff like you make a bracelet or whatever. And he was selling them to family. Of course, family members are going to buy them all. And so now we go to the store and he's like, I want to buy this for me. I'm like, why? So I can sell some. So then I'm having the conversation of like, okay, it costs $15 and you're going to sell them for a dollar each. You're going to make $10. You actually lost $5. And he's like, what? And I'm like, yeah, if you buy this and you sell them for a dollar each, you lose money. And it's like the wheels are pretty. I need to raise price. Did you guys see this is the new data that came out. It was a federal national survey on drug use and health. The number one used addictive substance in America. Do you guys want to guess what it is? It's legal stuff. It's legal stuff. So it's not. Oh, yeah, caffeine. They didn't put that count. They don't count that. That's a good one. It should be put. I mean, it's going to be nicotine or I mean, I guess for the first time. Actually, now I wouldn't wait down for the first time ever weed. Wow. Oh, wow. Weed weed cannabis is the number one used most popular daily drug. It now beats alcohol and cigarettes. I don't know. I feel about that. Same. I don't know if I like that. I don't think it's a good thing. I definitely just want to have seen from teenage kids and like how insanely pervasive it is and how unproductive you know, you guys sound like me. You guys remember when we had this debate like a couple of years ago? You remember this? Yeah. Yeah. You you already started that. Yes. I said, man, I would way rather catch my kid drinking and drunk. Yeah. Then catch him smoking weed. Yeah. And that was coming for that. I was going to lead all time. I was like, this coming from somebody who smokes like I I would rather that. And it's and it's not because I think one is more or less healthier. It's not even that angle. It's that weed is pervasive like that. It's easy to justify. It's healthy for me or it's not bad or it's like it helps you with my anxiety. We're like hangovers and you don't there's not a lot of like, like immediate consequences. Right. Things. Right. Exactly. And so that to me is it is it creeps on you. And then before you know it, it's a daily habit and you know, you're unproductive. You don't do shit. You know what's one of the crazy things about this. So I was wrong on this and I'm going to say this publicly. I thought that legalizing cannabis. This was back when it wasn't legal. Okay. Now it's mostly legal. It's not federally legal yet, but it's basically legal because so many states have legalized it in the federal government doesn't doesn't really care or do anything about it. I thought legalizing it would not increase its use. I thought, oh, it's just going to be about the same. And maybe even people will use it last because it's not as like seductive because it's not this black market thing. It's not exciting. Right. Which now in hindsight was one of the dumbest opinions you could possibly ever have. If for sure increased. I don't through the roof. I don't I don't think it's fair to call that yet. It's still novel. It's extremely novel for a vast majority of our society. You think it's going to you think if you're going to go up in 100%. Yeah. Hunter versus it's novel. I mean, I mean, I see it in my like own like family of like people that were like weed was so taboo and enough education come around that it's actually not too bad for you. It's like, okay, let me try it. You know, oh, and they're like, there's this curve happening or this this pendulum happening right now of everybody can get it. It's not so bad for you. Oh, let's try it. Oh, it's fun. I never did it. Like it's there's a lot of that happening right now. And then also kids can get it legal. I do think I definitely think it's going to swing back. Will it come way back and lower? How high is it going to get before? Right. Like that. The verdicts that out. It just wild to me that in the US, it's used more daily than alcohol or or tobacco, which as well. Here's the other part of this is interesting to speculate. Okay. Smoking weed by yourself is not as as is like bad as like drinking by yourself. Well, I was okay. You're kind of along the lines where I'm going. So, okay, definitely alcohol can have some horrible effects. Alcoholism terrible. Like how often does how often did anyone ever say like, yeah, man, I had a couple beers and played some video games. You deadly smokes and weed play video games. Well, this is where I'm going. It's most social. Most people, exactly where I'm going. Most people who drink, you know, who enjoy the occasional drink even weekly or whatever are not alcohol. We know this. The vast majority of people drink alcohol or not alcohol. The vast majority of people who drink alcohol are doing it in a social setting. Yeah. It's a social one of the effects of alcohol is it's kind of a social lubricant. Yeah. Cannabis is not. Yeah. Cannabis. Cannabis actually is now some people say it's social. Not really. I don't know. I know a lot of introversies. Put yourself in a sky. Put yourself in kind of a scary social situation. Smoking drama. I don't care. I don't care. No, no, no, no, no. You'll run away. You are. I mean, there's obviously my my brother's example, someone who who uses it for social anxiety, right? But that he's a minority, even if that is true of people that do it. And if it's something that you can smoke in your room by or doing your room by yourself, like it's not a it's not a social. That's like intervention. You know, with alcohol. Yeah. If you're just sitting there like, yes, alcohol by yourself, people are going to be really concerned. Yeah. But also I would challenge that Adam. So I don't know your brother. Yeah. Would you say he's like a super social person? Oh, no, that's why I did the air quotes. It's just like I don't I don't buy that. It's right. Yeah. I know it. But it's like, listen, who am I to say? Like we maybe does whatever it's like I still would argue that he's an anomaly, even if that's true. So I'm the reason why I'm like sounding the alarm on this. I'm speculating. But you know, I've done both right. If I've smoked weed, I've had alcohol. We does not make me more social. Maybe when I'm with close friends that I trust. Yeah. But you put me in a place. I don't know anybody. If you give me any cannabis, like now I'm now I don't want to talk to anybody. Yeah. Way more anxious. Okay. Yeah. I think with the loneliness epidemic, with the fact that society is now organizing itself in a way to make dangerous combinations. Yeah. It's social. Socializing. Okay. So this is what happened activity. We organize society to make being active. Uh, difficult. It's actually being active now is you have to you have to go out of your way to be active. Being sedentary as the default is how we organize society. We've also now slowly maybe actually quickly have organized society in a way to make being social with people. Something you have to get go out of your way to do. where being social used to be the default. You had to be social if I went to the store.
I had to walk to the store, I had to go to the store, I had to talk to people, I knew my neighbors. We have organized society now to isolate ourselves, door dash, internet, everything is like, and we know this, the loneliness epidemic is crazy. You throw weed on top of that, holy cow, bad combination. And that's not good for people. - Yeah, no, I don't disagree with that at all. It's a bad, and that is what could potentially cause it to continue to go really, really bad and stay bad for a long time. - And listen, okay, I'll say this about alcohol, is there a difference between drinking a beer and doing shots? - Yeah, okay. - Cannabis does not look the same, as it used to. It does not look the same. You go to a dispensary and you find yourself a joint and you try to find one less than 20% THC. They don't sell them. - Oh yeah. - They don't. They're all 25 plus. It used to be 15%, 10%, they make them strong as hell. So this will be interesting. - I mean, if you, I mean, I'm just gonna say, if you could finish a joint, you're a stoner. I mean, that's like, if today, can I, I mean, yeah, no. I'm blitzed if I have like more than two hits or something. I mean, I would be just, if you can actually finish a whole one, like that's crazy. - Oh my god. - So that's crazy tolerance. - Yeah, exactly, which means you had to do a lot to get to that level. - You had to do a lot to get to that level for sure. Yeah, no, I mean, I mean, part of the motivation, there was several things that motivated me to quit, but I also know my son's getting to that certain age and I like, I definitely, if I want, if I don't want him to ever do that, one of the easiest ways I think is to him not see his dad or you'll be around that or any of that stuff. And so, that was a big motivation for me. And I'm not an anti-can of his person. Even when I said, when I stopped, I was like, you know, I'm not saying I'll never do it again. Like, I'm sure there's gonna be a situation or a time where I partake or do that, but it'll be few and far. - I have a friend of mine, I won't say who they are, and give to me details, but someone I know very well, who was a regular cannabis user. So they haven't on kind of a daily basis, which now we're finding is not that uncommon, okay? So they used it regularly. They also had a social anxiety and would not necessarily like to be in public or social situations. Thought that that was their personality. Just thought that that's who they were. Quit smoking cannabis. After getting through the first couple months of the difficulty of whatever, became much more social hosting events, being around people and literally told me, said to me, I thought that was my personality. I had no idea it was the cannabis. - That's like the people I think they're productive on it. - And then they get off of it and it's like, whoa! - That's what productivity looks like. - It actually looks like it's like, oh, - Oh, good for you. You went to work. You still did your job. Does not mean you're productive yet. You guys know that one meme that says like, hard times create good man, create good time. Okay, they made one for nicotine in cannabis. - What? - It said nicotine produces good man, good man, good times. Good times produce weed, weed produces bad man, bad man. So basically saying like nicotine was good guys. - We're gonna get back smoking cigarettes. - Yeah, yeah, yeah, yeah. - We're gonna work with tough guys like, (laughing) - We're gonna wait back to Marble. - I think that's hilarious. - That's hilarious. - I just learned something the other day. Have you guys ever heard of the over justification effect? - I've never heard that before. - I feel like, I feel like, I guess what it is. - I guess what it is. - Yeah, it's really cool dude. I looked at the study, oh, I saw the study, it was really interesting. So scientists took a group of kids who loved to draw. - Okay. - These were already kids, they loved to draw. That's just like their favorite thing to do. Whenever they have free time, they draw, they enjoy it. They took and they divided them. And this, you can look this up. Look up the over justification effect, dog of me don't mind. And they took the kids, they separated them. They gave half the kids a star. Every time they drew. So every time they drew, they give them a star in a reward. The other kids that left alone, here's what happened. The kids who were given a star, stop drawing on their own. They just stopped. The kids that left alone continue to go, continue to do it. They call it the over justification effect. - Interesting. - Athletes experience this as well. You have athletes who are passionate about a sport, love it. - Got all the trophies. - Do everything. Then suddenly they go play pro. And now it's a job, they're getting paid and they lose the passion for it. And you'll see that as well. - Well, they talk about something. - I wonder what that curve looks like. - Yeah, I know. - Because obviously there's some positive reinforcement that probably happens early on. You start drawing and you get a star, you get to see what it's like. In fact, actually I think I saw a Hormosi just talking about this. This must have been what he was alluded to this study because you're saying that, like that falls off after a while. So what's the curve look like? Because initially that reward signal does work. Like initially. - What did the same dog do? - Well, I don't know. But if you look at the graph, it looks like it falls off very quickly. - Oh, interesting. - Can you put it up on the tree from there? - Oh, it's not there. - Okay, sorry. - Yeah, yeah. - I thought it was up. - No, no worries. Yeah, it's interesting, right? And so you see this with people too. So people who love doing what they do. - Yeah. - Yeah, look at that. - Yeah, what is that graph? What's the X and Y? - Intrinsic motivation. - What's the X and Y? - So, okay. Obviously the motivation is on, I guess this would be the X axis. And this is over time. - And that's shown. - And this is when the rewards are introduced. - Right, so what I'm curious about is, oh, as soon as reward is introduced? - Well, looks according to this graph, as soon as the rewards are introduced. - I find that hard to believe it so quick. - I find that way hard to believe. - What is it saying? - Yeah, we get check sounds studies. - How does it explain the over-adjustification? - Check sounds. - Check sounds. - Is there something there? Read what that says about the over-adjustance. - So, yeah, it's the introduction of an incentive that has a detrimental effect on individuals in intrinsic motivation to complete a task that they were initially motivated to do alone. - Yeah, so recognizing a kid that likes to draw is different. That'd be like, man, I really, I love these drawings that you make. It's different than saying, every time you draw, I'm gonna give you a shot. - Okay, this is actually really interesting considering. We just did this with our leadership team with, okay, another way to say this is like, okay, I've got an employee, this is their job. They've been doing their job and tasked for the last nine months, those things. And then I reward that job, they didn't do anything outside of it and then we give them a race. Wouldn't that cause the same thing? - That's interesting, 'cause I wonder if that would apply, 'cause they're already getting paid to do what they do. So they're not doing it for free. So I wonder if that makes a difference? - You have to equate to their result, right? - And so this is another, okay, let's use another example. So this would also imply that I've trained my son to make his bed before he goes to school every day and he's consistently done it for, let's say, a year of his life. And then also, I decide I'm gonna start paying you $5 for what he's doing. - Well, so here's what it says. The over justification effect can occur almost immediately. Often taking effect after just one or two exposures to an expected tangible reward. The decline in intrinsic motivation is triggered when a person's brain reclassifies an enjoyable activity, so are being done strictly for a paycheck or a price. - Okay, so there's a little bit of the reframing. - Yeah. - So, okay, so that means this. Let's use my son's bedmaking analogy I was giving. That would mean that he's been making his bed for a year. - On his own. - On his own. - I decide he on the 56th time, I start paying him $5 every time. - Every time, that's what I'm saying. - Great job. But I start doing it every time, but then I don't do it. - That's right. - That's what, 'cause he expects it now. - Yeah. - Okay. But if I kept doing it, I'm sure he would keep doing it. - I don't know, 'cause what they showed in the kid's study is-- - Well, that's yeah, because it's one or two exposures. One or two exposures would be the giving. - So scroll down, Doug Moore. So this is the experiment that I read. It's Leopard Green, Nizbeths, landmark 1973, New History School Study. Researchers documented this shift within a matter of days. Children who already enjoyed drawing were observed after receiving a tangible, expected reward for it. And here is how the timeline conditions unfold. So they saw an instant shift in self-perception. Individuals learn about their own preferences by observing their own actions. If they notice they're receiving an external reward for a task, they rapidly conclude, I must be doing this for the reward, rather than I am doing this because I like this. - Is this more about art than it is about chores? - I think if kids-- - Well, this is what Scott Donald teaches. - Yeah, Arnes, he talks about this is why you don't give allowance for basic chores in the house. - Yeah. - He's like, that's part of being the unit in the family. You make your bed, you take out the trash. - We just do, but then we have other things. - He organizes them as like jobs essentially. - Exactly, so it's like, these are chores that you do, and you don't get, it's part of being the family. We all do this. But if you want to make money, there's opportunities for you to make money. - Outside of that. - You can babysit your sister for a weekend. You can go wash and detail the car. You can go right down the cardboard, whatever. Like he has, and he's like, those you create as jobs, but-- - Well, I don't know, I guess I could see this from a different perspective of it being like, you know, an athlete, like you're, you love sports. You love the game. You don't love the game because it becomes a job. But like the same thing with artistry, like if I'm making music or something, I'm just doing it for that. And then I get paid this exorbitant amount of money for that all of a sudden, and then I'm like, well, I'm just doing this for somebody to pay me to keep doing this, and then, you know, my interest is gonna fall off quickly with that. But I guess like, I don't really see it from that other perspective. If I'm actually doing hard work, I want to get a reward. - Yeah, but yeah, I think that's different, right? - Yeah. - You've already paying them.
- I'd be working for us. - Yeah, so I guess I'm just trying to understand. - Yeah, me too, and I'm trying to use the example I get, 'cause making a bed would be a chore, and it would be a thing that you could train to do, your kid to do without getting paid. And then if also then I decided to pay him, you would inevitably fall off of doing that. - Yeah, if he's already doing it on his own. - I feel like it's intrinsic motivation. So I think it's, you know, the desire within to want to do something. - Right, and so then maybe he does it, but he's now doing it just 'cause he wants the money. - Right, so that desire-- - I'm just trying to fall in the way. So I think that's what's happening with sports and music and things like that. - Interesting, right? - I mean, it's interesting, and it makes me wonder how that does carry over to job and other things like that, too. - Yeah, it seems a little bit different. - I mean, kind of, right? But there's a part of me, I mean, even when, you know, the example I'm thinking of right now, when we did something like this, where we just raise up to raise up, I prefer to like-- - Attach it to something. - Attach it to something. - Yeah, or give a new goal, like, hey, I wanna raise you up, but these are the things I'm looking for-- - Leading up to that point to get there. - Yeah, versus just like, hey, you've been working for us for a year and doing your job, here's another X amount of dollars, 'cause then like, what are you rewarding really by doing that? And then they're just literally just doing the same thing to get that, and then you, then now they'll expect that every year of like, well, if I just do the same job, I'll just-- - It's almost like the incentive version versus like the 10-year, you know, like I expect, like, just because I've been here that long, I get paid more. - Yeah, that's interesting. - So along the same lines that gets psychology stuff, I'm reading this book, - You're reading. - Validation, it's called validation, and it talks about the power of essentially validating people, when they're coming to you with something, or they have an experience, which by the way, doesn't mean you agree with them, it's just you're validating their experience. The data that's cited in this is pretty remarkable. So when somebody has a difficult situation, stressful situation, validating somebody, essentially validating their experience lowers their fight or flight response, invalidating them triggers it. So like your kid comes to you, like, oh my god, I'm freaking out over this thing, it's not that big of a deal. - Yes, who cares, don't worry about it. Like get over a type of deal, - Worse thing you can do. - Triggers. - Triggers, their fight or flight, versus validating their experience. What's funny, what's crazy about it, I'm reading the book, and I grew up in a household that we didn't validate anything, everything was invalid. Everything was like, get up, you can do it, whatever. - Yeah, wipe it off. - Yeah, yeah, yeah. So I grew up that way, but when I trained and coached people, I learned that this was very powerful. - What? - Like what? - When clients come to me with challenges, the worst possible thing I could do was invalidate. - Well, I think when you say this, you get to be very clear too, because I think somebody will interpret validation of to being like coddling. And it does look different. We do this with my son, it's just like he can have a moment of breakdown and you can validate his feelings. But then also correct his behavior. - Yeah, yeah. - And be like, - You can be like, I know that felt like it hurt. And it was this, but you're gonna be okay. Like this happens when we play rough. You fall down, it was an accident. You're gonna be all right. - Yeah, you can validate their feeling, whatever they're going through, and then turn around and coach right afterwards. - It's like, hey, I can see why that really bothered you. - 'Cause I also think that somebody can take the validation thing too far, where it's just, that's all you do is validate, and you don't follow it up with the coaching. It can just be like, oh, you poor thing. Oh my God, that's, oh, I can't believe that. And that's it. And so then you also create a victim. You create somebody every time something rough happens or anything bad. There's like, you come running up and you're just validating how they feel all the time. And then we have this society of people that want to be validated from. - So that's the thing. So there's a confusion, right? Is that validating isn't that you agree that, yeah, I agree with what's happening. I agree with you. I agree with you. The fact that you're so upset that you got an A-minus on your test and you're freaking out. You don't have to agree with it, because they look, yeah, I could tell you work really hard you expected an A. And so that's really disappointing. And then the conversation. - Right. - But you lower that fight or fly, they feel valid, and then you can have that conversation. - I mean, that conversation though, has to be equally as important. - Totally. - Because otherwise if you just, - But as a parent for sure. - Yeah, 'cause if you just go and validate feelings all day long about when, especially when they're wrong. - Yeah, 'cause in kind of forcing. - Yeah, I mean, if they're acting, but it's different validating your kid is very different than like your friend, or especially your spouse. - Yeah, yeah. - Like the correcting part with the same thing. (laughing) - Well, if it doesn't work so well, - Let me tell you how to do it. - I can see why you're upset. - Let me tell you why you're wrong. - Here's why you shouldn't be upset. (laughing) That's not the same thing. - Yeah. - I'm gonna take a left. So guess what is available back available as a peptide? You can now again get, what was off? - It was off. - Motsie is available again. - For a second there, you couldn't. - You couldn't for me. - You couldn't get it. They had put a pause on it. But Motsie, if you, like if you go through. - Back on the menu. - You go through our partners at mphormounds.com. You can get Motsie again, which is very exciting. 'Cause that's one of my favorite, favorite pedals. - Yeah, I'm just in both of them. - I haven't been on that a long time. - Oh, it's the best of them. - Yeah, YouTube always raved about that. Why was it off? - Because the FDA sent letters and scared everybody. - There was that around the same time as the BPC one. - That's right. - So BPC, you couldn't get for a while later. And now they've kind of made it so that, so you can now get a prescription again from Motsie, get it from an FDA regulated compound pharmacy, and you get the real deal. So Motsie, the nickname, exercise in a bottle, and that sounds sensational. But essentially, it really does super charged at mitochondria. So what people get from it is, mostly what they get is energy. - Yeah, it's energy. - You feel just really good energy all the time. What it's also doing is helping things like burn body fat. So bodybuilders like Motsie for fat loss, because of the increased energy production, the increased metabolic rate, in studies with animals, they'll feed them a high calorie diet, and they don't gain as much body fat. - Interesting. - When they take Motsie, there's insulin sensitivity, really good as well. One of my favorite dude is one of the few peptides I took. - I actually haven't taken it. - It was one of the ones I took where by day three, I was like, whoa dude, I feel like it's hit. - I feel like it's hit, miss with people that I've talked to, at least it's like very awesome for some, and then some are like having this. - I mean, I feel like that's almost everything with peptides. - Depends on the peptide. Some people like the SS, I think it's SS 31, I think that's what it's called. - Yeah. - I think Doug, look it up to-- - Sloop? - No, no, that's totally different. - Yeah, yeah. - So I think it's, is it SS 31, put SS 31 peptides, see if I got that right, 'cause it might be wrong here. Yes. So SS 31 also targets the mitochondria, but works differently. People either respond really well to Motsie or SS 31. - That's okay, so that's still alternative. - 'Cause I've done SS 31, and I've heard people rave about it, and I've done it, notice nothing. Motsie for me. - I haven't tried that one. - It's like a light dimmer, like I've turned out to light. - Yeah, same. - Interesting, really good. - So is it injectable? Or is it pill? - Injectable. - Daily? - Yes. - Oh, it's daily. - Yeah, that's why I'm, that's why. - Yeah, yeah, yeah. - Yeah, it's a little tiny. - It's, that's not what it is. - Yeah, I think it's a forget. - Yeah, it's just the habit of doing a daily thing. It's like it's just another thing. - Yeah, so. - You guys wanna hear some cool patents that I saw this post on these new patents that just got submitted that for pretty innovative, interesting inventions. I'll read them off to you. Motorola just got a patent for a throat tattoo that works like a microphone. - It's what? - What? - Yeah. - A tattoo. - Yes, that works. - That works like a microphone. I'm not sure. I'm just reading you the headline. - It's Motorola still a star. Who, are they owned by somebody else? Is that like a, - I like that. - A throat tattoo, I realize Motorola's still doing it. - Check this out. Amazon has a patent for a flying warehouse that releases delivery drones. It's happening, you guys. - Oh, I've seen that. - They'll be in the air. - Yeah. - And you're gonna order something and a drone's gonna come down in 10 minutes. You're gonna get your flying warehouses. - Bro, imagine that, 15 minutes. You buy, boom, delivered to you. - We're so close to Wally. - Dude. - I feel like that was the beginning. - Well, I thought they've tested this and it didn't go. Why did the drone delivery hasn't, we've taken off yet, but-- - They've tested it in areas. - Yeah, they've tested it in some areas, but it kinda, I don't know why it didn't take off. - I don't know, but-- - I scared to regulate, maybe I don't know. - Who knows, but let me see, because of FAA regulations, noise pollution, privacy, and so on, concerns. - That makes sense. - So I think this is gonna be the future. I think it's gonna be crazy. 'Cause Amazon really, I mean, Amazon was crazy, right? You get stuff the next day, which is wild. Like that's crazy. For those of us who know what it was like before, like I used to buy stuff. - So you get to the same day. - You do know we're gonna have, because of this, we're gonna have freaking flying pirates. (laughing) - Oh, 100%. (laughing) That's why I won't adjust it, that's why I won't-- That's why I won't-- - Oh yeah, I didn't get a kill. - They're still as packages, dude. - Oh, you're showing me. - Yeah, a motorcycle drone? - Yes. - Bro, 100%. - That's gonna happen. I mean, if you, the risk of-- (laughing) - The risk of robbing-- - I don't make a movie, dude. - The risk of robbing a person is, that has to be a major deterrent in comparison to robbing a robot. Like, it's a non-human drone flying. - People are gonna pop out. - People are gonna pop robots, like crazy. Yeah. - Yeah, you're a jack of robots. - You're a jack of robots. - All the time. - Now the only, the counter argument to that is, if you would have asked me if we could go back
time and you know 40 years or more because it would be even longer now. We have a 40 years or more and say one day every day there'd be all kinds of packages dropped off at people's doors and people wouldn't steal them off their doorstep. I wouldn't believe that. People don't. I mean the fact that everybody's got a box at their door right now and it doesn't get stolen so maybe people won't. It is crazy. They'll be there'll definitely be some pirates originally. They'll be. He says super strange pirate activity. He said at least for a while. They're all motorcycle gross. Like hawks under shoulder. Have you seen all those? I wonder how many of them are real and how many of them are staged. Those viral videos of people that do steal the boxes off the box. Yeah. People put the bait box. Yes. They bait them with the. Well now with AI they've just done so many of those were explodes. Yeah. I don't know if they're real or no. Those bring me joy. This is really bad. But I get really happy. You get blasted with blues for my career. It's up there. Like it's really annoying. It's like really low as common denominator. Yeah. Thing to do. It makes it makes me really mad because yeah. Anyone. So I the you guys remember the first time something really valuable of your. Yeah. Yeah. What was it? Yeah. It's a car. Oh. More than once. That's a big one. What are the odds? I don't think I think most people have never had their car stolen little alone two car stole. Yes. Two car stole. Yeah. You know that irony of all that though is I would the so I had I had the car the the Integra and then I had my truck stolen the car being stolen. The thing that broke my heart more than anything was my 1000 CD CD case. You know I had the big four four flipper. Like CDs I've been collecting. It's a thousand high school. Gone. Gone. That was just like cars replaceable. That collection was not replaceable in my truck because I had a DVD player and stuff inside there. I had at that time. So you know my annual trip that we go to the lake all time. We we would make a short video and of us wake boarding and jumping and doing all stuff like that. Right. And I had at least three years of DVDs. You can't replace that. I can't and my buddy we still can't find the original stuff of that. So it's just like they're gone and like and those were really special to me. Even more so now that I'm older like it was I loved him when we were close to that. Now it's like man I was like I had the first time I ever experienced it was my bike. I rode my bike to like the local was a convenience store. They had a street fighter too there. Remember that I was playing it and I looked out check my bike. It's there still playing still playing look out bikes gone huh bike was gone and I went to my grandparent's house. We went to my grandparent's house. My grandfather found out this is true story. I'll share it. He passed away so I can share it and I told my grandfather and he said what somebody stole your bike. They said yeah he goes come with me so I get in the car with him and we're driving around looking for my bike. Here's the here's the crazy part. Okay. This is the crazy part. He had his beretta in the car dude. And I remember thinking this is a kid is a true story. I didn't even I never even told my mom. He had his beretta in there and I in my mind I'm like I'm not going to tell him if I see my bike. No way. I think some kid like yeah. No way dude the kid could ride right in front of me like hey what's up sound. That's my bike. Terrified. That was the first time that I just you know what you just still you know you just made just this real. Okay so Katrina Thomas we were going through I shared with you guys that old picture of Katrina and I when we first got together and because we were going through all these old photos of her and I one of the other old photos that popped up was the very first kind of thing that we ever did together was I took her snowboarding and I taught her a snowboard and and there's a picture of her and I doing that and she goes you remember that day and I'm like yeah I know I told she's like you were so patient this and that she goes do you remember what you did on the drive all the way up to the thing and I'm like no she's like you you had me watch your wakeboarding video. Look what I do right there. That you did. That's amazing. Hour me like doing trick. Oh she still she still stuck with you dude. Wow that's a good woman. That's good bro. She was kind of cool. We turned down music behind it and there we go. Oh yeah dog. Oh yeah I did bus and tricks. Highlight real. Oh yeah. So I gave you a court you know watch any of my highlights from football or anything. She's trapped. She was trapped in the truck the whole time. That's why she's going nowhere. I should held her hostage. That's the move. That's the best thing ever. How long were you guys doing that boy? Oh we had just it was the first real like thing we ever did. No way. Yeah early on to yeah yeah yeah I'm 29. I was 29. She was 30. See she's smart because she's probably like this is ridiculous. She's also probably thinking her head like he's really confident. Yeah. This is going to go somewhere. Yeah. Yeah. Yeah. This confidence is interesting. We point this in the right direction. Yeah. Yeah. I'm set to direct this. That's awesome. When your system that is meant to guide your health falls short it becomes necessary to take your health into your own hands. Introducing element. So element is electrolyte powder. You add to your water. There's no artificial sweeteners, no sugar. And it's got all the sodium you need for better muscle contractions, better performance to feel better. Here's the deal. A lot of people who work out hard especially if you're on a low carbohydrate diet or you don't eat processed foods you need more electrolytes. Maybe you have muscle cramps or you have excess fatigue or headaches. Try element. It tastes amazing. It's inexpensive. There's no sugar, no sweeteners. It gives you the right amount of electrolytes to fuel you, fuel you for your workouts. Go check them out. Go to drink element T dot com slash mine pump on that link. You'll get a free sample pack of the most popular drink mix flavors with any purchase. Our first caller is Kayla from New York. Hi Kayla. Hi. Wow, this is surreal. How are you? How can I help you? I'm good. Thank you for having me. Well, so after listening to your episode aired on Monday I switched things up and decided I should just be straightforward and real. I'm turning 40 in February and I want next year to be the year that I've looked the best I've ever looked. Yes, I want great mobility, functionality and strength, but ultimately I want to look amazing but without doing any harm to my hormones or metabolism. For my background, I spent the last eight years being pregnant, birthing, nursing, three babies just to start paramedic pause a year postpartum after my third. To then have nearly a year of almost daily diarrhea to learn that I had SIBO. I treated a SIBO, started hormone therapy, had a return of the SIBO eight months later that I need to increase my HRT a few months ago and I also had carpal tunnel surgery six months ago. So I'm 39 now. I'm a wife and mother to three little girls, seven, five and three. I want to set a good example for them and show them how they need to respect their bodies and take care of their bodies and they already know that we've valley protein in our house. I used to run to lose weight when I was younger and as a form of punishment therapy, I turned a circuit training to lose weight. That was a bad idea. In my early 20s, the circuit training worked but it doesn't anymore. First-world problems, but life has been a roller coaster the last eight years. My husband and I had a rough patch when I hit 37 and my paramedic pause came on. Think of that I got the HRT because that poor man may have divorced me otherwise. And my girls were kind of on edge because I was just a raging lunatic. So now I've gotten my digestion to a better place. I still have to steer clear of gluten, sugar and most dairy. But before all this, I was a selfish person and my husband always foiled me and then bonds on a lot of babies and how my body changes and all the things that come with the entire life change was really hard for me to accept. But accepting it now has made me a better mom, wife and just person in general. I've got back to my faith and that's helped me a lot. And also your podcast has really been beneficial. Now that I have things pretty well settled, I'd like to focus on getting some self-esteem back, self-esteem back and being a bit more selfish for a year. I want to build strength, lean out and look amazing, but I recognize when it's time to push and when it's time to slow down. My busy season for work is mid-December through March. So I'd like to do a bulk in the fall months, do like a 15 program and some light walking during my busy season just to maintain, how it increased some cardio or something to lean out in the spring and for some fat and then maintain again through the summer months if that sounds doable. My question is what programs do you think would benefit me the most during these seasons for the upcoming year? Good question and I'm glad you called in. Sounds like you've been through the ringer. Well, I mean what mom hasn't, but you know such as life, but yeah, it took me a little while to accept all the chaos that kids bring. Yeah, although it may seem common to you, it's very difficult and I've worked with a lot of women through having children through the hormone changes and all that can happen and oftentimes
contributing to poor gut issues and so you just had all of it all at once. Is it or the gut issues pretty much rectified? It's not perfect. I unfortunately fell in love with sourdough baking. So that doesn't help me. As long as I steer clear of that then yeah. Okay. Okay. So we got to make sure we maintain that. So I mean good good health because that'll throw everything off. Is your HRT stable now? Have you found the right dose and it's right and everything feels good now? Yeah. Yeah. When I started it last June, I was doing a bulk that fall and my metabolism shot through the roof and I talked to my OBGYN and she said that it could be that I'm metabolizing things much quicker. So we needed to up my levels a little bit. But I'm pretty good now. Okay. What's part of your HRT is it is it the whole gamut? Are you progesterone, thyroid, testosterone? No thyroid, progesterone, estrogen and testosterone. Okay. No thyroid. No. So okay. So a good, what you wanted to focus on right now is traditional strength training and you want to get stronger. That's going to be the best thing for setting yourself up for the cut later on. Are you tracking your calories? You have an idea where you're at with that? Yeah. My main emphasis around 2000 when I was doing a bulk last fall, I could get up to 27 to 3,000 calories. And I'm not going to lie, it was hard to cut from that because I love food. Yeah. It's kind of my comfort zone and plus the sourdough, you know, just grows that off window. And when you got up to that, were you gaining a bunch of weight or are you building muscle and maintaining? No, I really only, over the last year, I really only fluctuated when I was lean in the summer, I was like 125 and when I was bulking at my weight, my highest, I was 135. Oh, that's awesome. Yeah. I oscillate to that. No, no, no, that's phenomenal because this is perfect. I mean, you would be somebody that I would really look for a body-comp change rather than a hard cut. Yeah. Okay. So I would put you in a reverse diet. I wouldn't have you climb as high as you did last time and then kind of stay. But if you've got 2000ish right now, I'd put, yeah, you know, 24, 25 and just get strong. You'll see over time is this nice body composition change that wouldn't require, and you're, what do you sit in that right now, body weight? Are you, are you around the 135 or? Like 130. Yeah. I mean, if you just did that, you would be good and you would just see yourself kind of lean out as your body sculpted in shape. You know, okay, I got to tell you, with everything that you're doing, you're a perfect candidate for coaching to have somebody coach you through the process would be perfect because you've got all the other stuff and look, and maybe correct me if I'm wrong. Managing more things is a lot. You've got kids, you've got, it looks like you got a job. You've done all the, you know, managing of the C-bone, the HRT. I mean, it would be, it would, it would probably benefit you to just offset that and have someone kind of walk you through the process and meet with you on a semi-regular basis. With nutrition and exercise programming. I don't think you need anything special. I think you're in a great place. You made a program like Maps at Obolic or Muscle Mommy, you know, 2400 calories. I think you get great results. But what a coach is going to do is walk you through the kind of reverse diet process, maybe throw in some mini cuts, modify the program so that it's, you know, instead of Maps Muscle Mommy, it's a Maps Kayla. And then just kind of move you through this, you know, maybe six to nine month process where at the end of it, you're like, man, I'm, everything's great and it feels good. And my body's working the way I, I wanted to. Yeah. Okay. I don't know about the cost of the coach at the moment, but that's something I can talk to my husband about. Okay. But that, you'd be perfect for that. But I think, how many days a week are you able to work out in the gym? Well, I've been what I'm, what I call lazy exercising at the moment. I pretty much do a 15 some days, I'll double up so that I can have a day off or whatever. I like it. I work out like, why the home gym? So I'll go in the basement and I'll do a couple of days a day, almost five days a week. Oh, that's fine. I like that. Yeah, how many steps are you taking on a daily basis? My average for June was 14,000. Oh, wow. Kayla, you're kicking butt. Yeah, yeah. Honestly, I don't do anything too aggressive. Yeah. With the cut. I think if you stay the course, especially now the HRT dialed in, what you're going to see over the next six months to a year is this really nice, consistent body composition change. The mistake you could make, Kayla, is to try to force it. Yeah. It's to try to push you hard in any direction. Yeah, I think part of that is what kicked off the C-bow the first time. You know, like the 3,000 calories, I was impressed with even myself that I could maintain that. But I think it was too much for my digestion to handle. Plus, the stress of my busy season. Yeah. I'm going to try any supplements for gut health. Organic I have a new parasite cleanse that I really, really like. And it seems to be benefiting a lot of all listeners who have kind of reoccurring C-bow issues. So it's natural. It's an easy supplement. You would do like two cycles of it. But as far as the workout, so here's a deal. And this is the mentality. It's like, man, I dealt with all the stuff. I'm coming out of this cloud that last years. And I think my body is starting to work the way I wanted to. Now I'm going to slam on the gas. This is a mistake. You don't want to do that. You're going to progress just fine as long as you're consistent. And what you're doing, at 14,000 steps a day, bring your calories up to 24, 2500 consistently, hit your protein targets. Be consistent with a mass 15 protocol, 15 muscle mommy, 15 power left, 15 symmetry, either one of those. And just stay consistent. And we're going to see, like I said, over six months to the next year is just this nice change in body composition. This nice consistent change. And to address kind of your thought process, because you were kind of asking about the whole year during certain seasons, this program, then that program, a 15 protocol year round is great for you. The thing that changes is your mindset and intensity and the lifting. So when you're in your, when you're in your busy season, and maybe you're not getting as much rest or you're not as dialed on the diet, back off on the intensity, go through the motions. You go to your workout, you just do your workout, you get your steps, you walk. When you're in your less busy season and you're more rested, you're more fed, you feel really good, push the intensity. This is where I'm trying to get stronger. So I'm going to add more weight to the bar. So that's what it looks like. It looks less like a radical change in the programming that you need to switch up or you need to create all sense or do all kinds of cardio. No, what it looks like is when you're really, really busy and you got a lot on your play, your workouts are almost therapeutic. You're going through the motions. You're doing your lifts, but you're not really pushing it when you are feeling great and you're well rested. That might look like week to week. It could look like month to month, depending on what your seasons look like. That's how you gauge what you should be doing is the 15 protocols perfect for you, but you're manipulating the intensity based off of what's going on in your outside. The only way you can mess this up, just based off everything you're saying, Kayla, and where you're at, the only way you can mess this up is if you try to rush it. Yeah. I'm not worried about you not working out. Sounds like you're pretty consistent. You're active daily. Your metabolism is not in a bad place. Hormones are now where they need to be. The only way that Kayla can mess this up is if you try to rush it. That's the issue. If you don't rush it, you'll get great results. They'll be nice and consistent. If you think you can get results faster by rushing it, you'll be wrong. That'll move you to the next. The only reason I mentioned cardio in the spring time to really lean out was, because a little while ago, you guys were talking about your hip program and I thought, well, maybe that could kind of jumpstart my, or my cut phase or whatever. But maybe that's just too much for me in this phase. Well, you're also, you're at such a great place. I wouldn't need to cut you. I feel this has been a common theme when I've been talking to a lot of our female clients and callers is build into the body you want. Like, you don't need to cut into the body you want. You're at a good weight for your side. How tall are you? You're at a good weight. I'm only five three. That's round. Oh, no, you're fine. Yeah. That's your, you're, you're, you're, you're, you're, you're, you're, hundred, yeah, hundred thirty pounds. Uh, you, you stay on this path. Your body fat will fall in the low twenties. Yep. You'll have sculpt, shape, muscle, metabolism. Yeah. You're going to be great. Yeah. You don't need to get smaller. You'll get, you'll get tighter and denser. Uh, so your, your weight will stay the same or maybe go up a little tiny bit, but you'll have the physique you want. And that's with the mentality of building into the body, not kind of burning and leaning out into the body. If you do anything like hit or cardio or anything like that, that would be for endurance. Uh, I would, if you're training for an athletic endeavor, you're like, man, I want some stamina. So I can go running with my kids or go, that's fine. Go for it. But if you're looking at body composition change and aesthetics, stay the course. Yep. Just stay the course. Just perfect. Yep. Awesome. Yeah. Uh, which, which math 15 programs you have and because I'd like to send you another one. I have muscle mommy and symmetry. Okay. I'll send you power to 15. Oh, that sounds awesome. I heard you was talking about that lately. Yeah. You're good. Yeah. Yeah. Cycle to those, K. That's it. Perfect. Thank you guys so much. I appreciate it. Yeah. Thanks for calling in. Thanks. Bye bye. We, we need to have, I mean, she just brought, she brought up Paramount of pausing how, how hard that was for her. Uh, it is very hard for a lot of women and it's very hard for a lot of marriages when, That's right.
to happen. And without education, it can feel like what the heck is going on. But it's hormone changes or no joke. They are no joke. They will affect you. And without the education around it and what's going on, it can feel like you're losing your mind or like what the heck's going on. I think I've mentioned this once before. You know, Katrina's mom, lifecoaches a lot of people and a lot of people that are in their late 30s, 40s and above. And almost always, she's dealing with when people have got like a lot of marital stuff, a lot of hormones. It's like the first thing she sends them. Like you need to go like go do that first. And then we can work on all other stuff. Because if that's out of whack, we're trying to fix all this. Like and she says it's always life changing for people. Our next color is Robert from South Carolina. So Robert. Gentlemen, oh my goodness. I'm a giant state cool here. A little fan boy is right now, but I'm a giant state focus. Just thank you so much for what y'all do. And thank you team for letting me be on here. It's a truly an honor to be able to speak to you guys. You've been an impact in my life for a decade at least. Wow. I heard you first on the Ben Greenfield podcast a long time ago. A long time ago. Yeah. Yeah, dude. It's been a cool journey. Thank you. How can we help you, dude? So I don't know how far back I need to go and relevancy for for a little context, but I've taken up the bold challenge of trying to train my wife. I got my I know Adam Nickert will let you here. But I just got my NESM and I talked to Ann on the school. And she she was amazing. I talked her like 15 minutes and I signed up for the for y'all is a Academy Academy course. Awesome. It's been thank you. It's been it's been incredible. Cool. A lot of stuff in there that I don't know how I would have approached it. So it's good to have a guide. And a lot of stuff that challenges me as a person because I'm not the salesy person. As you mentioned, all that like a lot in that course, like these are things that typically train or struggle with and I am right there. Yeah, right on. So I appreciate that. So but my current comment, again, trying to stay focused, I'm trying to figure out how to best support my wife. We actually met at a planet fitness at 5am, like five or so years ago. So fitness is kind of in in our relationship from the beginning. But she she has been dealing with and we found this to functional some functional medicine stuff, testing her quarters all levels or just tanked out. She's got like the midday crashes. She's got the migraines that come on like a lot. And I had tried to start her off with like map starter. She did great. She was fine with that. Try to do the muscle mommy with her. It was kind of she likes to do something every day. So I was like, all right, let's try the maps 15. Let's try and see what we do there. But she still gets those like hard crashes midday. So I used your little DexAi to see get y'all's advice on on how to approach that scenario. And it's like scale way back, you know, because you don't want to I guess push weight on her so much. You don't want her to stress her physiological system there and burn her out. So I didn't know whether I should be going all the way back to like let's just do movement based stuff like prime maps prime level like that kind of thing or if I can keep pushing her weight wise, she really wants to grow in strength. So I kind of struggle with how to balance that. Starter. Good questions. Robert, what's the protocol that the functional medicine practitioner has around right now? Well, she's you think a lot of supplement based stuff. I don't know if you know like what ADR is and there's another it's like a it's like a it's like a mixture of different aerobatic stuff. Just to kind of give her adrenal glands some support. Okay, especially in the morning. But nothing she hasn't really addressed a lifestyle part of it, which again is like a lot of keep stress low. We have a five and two year old, by the way. Yeah. Another thing that you and I relate on. Y'all story about your kids. Excellent. But yeah, so that's that's hard to take that stress out of it, you know. So that is that answer your question? Yeah. And some sleep is her sleep okay? Sleep routine. Sleep it. We try to be in bed by like eight o'clock. It usually ends up being 930. But it's pretty solid. She has various nights of bad sleep. But she mostly gets some pretty solid sleep in there. Okay, because that that would be number one would be sleep. Okay, diet would be number two. I would I would I'm assuming she's avoiding caffeine and alcohol. Yeah, hasn't hasn't done those in a long time. Okay, I pushed a lot on creatine. I don't know if that's yep, no, no, that'd be very helpful. Okay, yeah, I don't know. Creatine would be very helpful. As far as extra. So here's a deal. If she's still dealing with HPA access to this function, right? If her cortisol still bottomed out, you have to be very careful with added stress. You're going to start her. Yeah, I mean, starter might be okay. Even maps 15 would be okay, but it'd be low intensity. Yeah, it'd be low intensity. Yeah, and the idea is I'm going to get you're I'm going to have you perfect your technique and your intensity is 60% and if she gets stronger, great, if she doesn't, that's fine too. We're just if she doesn't get the the the hormone, if she doesn't get the cortisol back to normal, if she doesn't get her hypothalamus or pituitary and or adrenals, you know, back to normal, nothing's nothing's going to happen with the strength training. So that's the number one priority. Number one priority is that whatever gets that better is what we're going to focus on. And so the strength training is really this is how I would do it. What makes her feel better throughout the day? And so it's probably going to look like is low intensity, perfect the technique doesn't even feel like a workout and she's going to do a little everyday. And that's it because what happens you push it a little bit she gets she's going to get more energy crashes. Yeah. And so that's it. And it might take you know, HP access dysfunction can sometimes take a while, can sometimes take 90 days or longer to get things moving back to where they should. How if you don't mind me asking how old is your wife? Gosh, 38. Okay. I'm 40. I'm 40. So she 38. Yeah. He better get that right. Well, when is this going out? Yeah, we'll edit that for you, Howard. Yeah. Has she had other hormones? I'm sure I'm assuming she's had her thyroid checked and progesterone estrogen. She did Dutch test. Yeah, she had that she had a Dutch test. Thyroid seems to be doing well. And the hormones are crazy off. And we think that's from the adrenals being off. Could be a lot of that. How long should be doing the protocol with the functional medicine practitioner? About a month. Okay. We actually checked in with you earlier today. Okay. So you know, I'd give it another I give it another month or two and see what happens. She's also 38. Person progress. And a pair of menopause. And having two little kids can kind of start, you know, causing some issues. So you know, I would say if after a month or two, you're not seeing huge improvements, then hormone replacement therapy would be another option. You know, and you could send the blood work to mphormones.com, the doctors there and have them look. But of course, and see if things balance out without having to do that. Do you know what they're in? I've been actually looking for them from me personally. Do you know what they're in South Carolina yet? I think they were one of the states. I believe so. South Carolina was one of the ones they weren't they were. I know he was working on it though. So just got into Hawaii. Yeah, they're working on it. They might be now. I would check. Check with them and see if they are. Yeah. And see if they're in there now. But that would be the other thing. I was just because of her age, right? Because she's at the time. You know, mid to late 30s, per menopause starts to kick in. And that can make this do you. Do you guys happen to use like a or a ring or anything that measures in track sleep? We don't have an or a ring. She has a very kind of basic fitness watch, but it does track sleep. I need to look at that. I would invest in an or a ring. Just because sleep is such a priority of all the things that we're talking about. It's probably the top of all things that we're talking about right now. And even though you're saying like she gets pretty good sleep, um, measuring it and then also playing with habits and routines to improve it. And she's even. Yeah. So that you're like, Hey, I noticed that when we have that Camel Milti and we do this and do that, you get these 80 plus scores. And when we don't, you get set. So you have a measurable thing when you play with different things to improve sleep. You know, that you can start to improve the habits that encourage, you know, better and better sleep scores. I think that can be extremely valuable. Um, it's how I use mine. I mean, I use mostly mine for steps and then my sleep. That's only two things I use it for. I don't care about the calorie bullshit. I just want to know in my hit my daily activity. And then I want to see my sleep score because I'm constantly doing different things. And I'm like, Oh man, when I do that one thing, if I eat after eight, boy, does that really impact me negatively? And so, you know, think some things are obvious. Some things are not obvious. Everyone's unique and different. Certain things hurt some people can have a drink
before bed and be fine. Other people have a drink for bed and it'll screw them up. So having something like that, that's a measurable thing that she can pay attention to, I think is worth the investment. Yeah, but as far as you find, go ahead. As far as a workout is concerned, mass 15 or starter would be, that would be where she would live for a while. And then has she started the crate team? Yeah, I'm the one who dumps it in her drink in the morning. And the other thing that the temple, we got the temple electrolytes. And then I sneak in and dump the crate team in. Good. Yeah, which is not looking good. I would go five grams three times a day. So breakfast lunch and dinner, I'd have her try 15 grams a day to see if that makes a difference with her energy. Yeah. Yeah. Okay. Wow. Okay. Yeah. I only did five in the morning. So adding the extra. Because I do remember you talking about the test where the 15 actually is. That's what cognitive benefits kick in. Yeah, that's for the cognitive benefits. And if she's operating at a deficit, yeah, you don't you don't want to take all 15 at once. That's what Justin sent because I can cause. Yeah. Yeah. Yeah. Yeah. Breakfast lunch and dinner. Five grams. And within a week, if it's if it's something that'll help her, you'll know she'll know she'll be like, oh my god, I feel good. And that's pretty much it. But the workout is like, let's perfect the technique. That's it for now. We're just going to practice the technique and that's it. Which is something I I as a aspiring trainer have learned that I am weight efficient in like technique. I've gone back now through the videos. Y'all put it up. Thank you. Of like the cues y'all use like push the door close with your butt like the, you know, let the weights slide up, crushing those kind of things like, oh, okay, that's how I can get her to not just, you know, feel it in your back. What does that mean? So that's been helpful. Yeah. Well, cool. Okay. Do you have both of those programs? I know you have started. You have 15. I do. I do. That's actually what I use. Oh good. I love that program. It's so nice to go do something every day and not feel like I'm overdoing it or underdoing it. So it's been really nice. And I can do it in my garage. So perfect. That helps. Yeah. Perfect. Yeah. That's in my friend. All right. Keep it. Can I stay? Yeah. Go ahead. One thing is that one thing. Yeah. Before I go, I, I've been playing a cell. I don't know. It was like a year, two years ago. I guess now when you went to a Brandon Lake concert. Yeah. I've been playing that all around here in Charleston because I play it one of the satellite campuses where Brandon Lake started from. Oh, wow. And you're your description of the song, different. It's not like the like the crowd effect. There's something different. I'm like, yes. Yes. Yes. Somebody knows that I'm talking about. So it's been really great. I wish I had your speaking ability of sharing your testimony. Thank you. That what it would have guessed. So it's been really cool. Yeah. Appreciate it, man. Thanks, dude. But thank you again for having me on. That was incredible advice. Thank you. You got it, brother. Right. Yeah. Let us know what happens. Okay. Yeah. I will. Thank you. Take it easy. All right. Let's see. You know how crappy that is when your cortisol is flat. That's why I've mentioned the sleep becomes the number one priority. What sucks almost certain she go HRT. It's because of her age. But you know, back in the day when I used to work when I had my studio, I had a woman in there that was really good. She did hormone testing and all that stuff. And she did not do HRT. She was not a doctor in that sense. And she had a lot of success with working with clients with HPA access this function. The reason why it sucks so bad is it can take a while. It could take three months. Sometimes it's six months. Yeah. And it sucks as you feel like you're doing nothing. It's like, man, you're telling me to like rest and like walk and you know, I'm doing one exercise. I get sucked. But it can take a while. And it feels like crap, bro. It feels like you're dead. Yeah. Like no cortisol is dead. No energy. I'll do it alone. Our next is color is Aiden from Kansas. Hey, dude. Welcome back. Hey, dude. Aiden's happening. Hey, good. Hey, guys. Doing good. Good, man. So give us an update. If the last time we talked, I believe you had like a, you had an asymmetry going on some weakness on one side after an injury trying to balance it back out. Yeah. So, you know, we ran through a bunch of different ideas on what it could be. And we really weren't sure for a while. So I just said screw it. I got the MRI. So I'll read my update for you guys. So I did run map symmetry. You guys sent over. That was great. I do feel like that helped out. Helped kind of correct my form a little bit too. Because I was having some issues like with the dealt one and take over a little bit and just not getting like full activation of the chest. After our last call, I got a MRI. The big finding was I do have, so I have some pretty bad synosis in the C6, C7 vertebrae. So they said it's actually caused by a little bit of bone sparing going on. And so the only real solution is I'm just PT. Maybe looking into some other ways to get the inflammation down a little bit. Surgery, I definitely, I don't want to do that. If I don't have to do that. I still think there had to be some kind of post viral component that kind of caused all of this because the timing was crazy. It like pretty much started right after I was dead ill for about five weeks. I think over the past few weeks though, it seems like things have kind of calmed down a little bit. So I'm not getting as many zaps, tingles, that weirdness going on. My biggest questions are just kind of where to go from here. Because I feel pretty good. I want to progress towards getting back to heavy lifting. I miss being able to be intense with exercise. I feel like it's kind of, it was an outlet for me, especially, you know, like heavy lifting, deadlift squat, binge, all that stuff. And I just have been avoiding it for so long. I want to kind of figure out what my path is to get back to it. Yeah, man. So actually not bad news because I remember you had mono if I'm not recall. Okay. And we were a little worried that there might be something going on that it was connected to it. Do you know how bad this neosis was? They said moderate to severe, but like I said, not really having severe symptoms or anything right now. I would stay, let's stay in symmetry. I don't think we should go heavy just yet if you're still feeling the zaps and the tingles here and there. Are you on it? Because I'm going to recommend a supplement for you for inflammation that could help. If the inflammation, if bringing inflammation down helps, then the supplement on the recommended should make a difference. But I want to make sure you're not any blood thinners or any medications that okay. So braumel in, cheap supplement, taking on an empty stomach two or three times a day. Don't take it with food otherwise it just is an enzyme to break down food. So take it, you know, first thing in the morning, you know, 30 minutes for an hour before you eat, take it in between, you know, breakfast and lunch again in between lunch and dinner. And after a week or two, see if it makes a difference with the inflammation, stay in symmetry. I would stay in symmetry until you like, man, I think feel like everything's okay. Then move to the heavy lifting because if the stenosis is indeed the issue, what we don't want to do is cause that to flare back up. I have a recommendation for you to just just because I've been kind of going through similar type of stuff, inflammation related and myself personally and how I feel currently right now based off what I just did. You know, going on a kind of a low calorie cut for a little bit and just kind of leaning out and stay low for a little bit and see how much that just brings down systemic inflammation in your body and then seeing how good you feel when you go lift in that state. Now here's the drawback of that. I'm nowhere near as strong on my squads and dead lifts in this calorie deficit and down 10 pounds, then thicker fed me is, but I feel way better in my lifts. And obviously that means more to me than, you know, hitting some PR or what do I thought? I mean, I feel strong. I feel good. Even though I don't feel I feel strong for right now. I'm not relative to what I've been. And so that's the hard part is a guy that's lifted heavy weight before is doing what I'm doing is like I can't focus on what I've done before. I just have to go after how I feel now. But I can't tell you how good I feel right now from kind of going on that. And so maybe consider that for a few weeks and just to play and see how just leaning out and being low calorie for a while to just kind of bring the entire inflammation down in your body. If you are anything like me, where you just kind of might have this kind of mild low level systemic inflammation always going on and bringing that down just makes you feel way better. Okay. That's been my personal experience right now and notice that. But again, the tough part for someone like you is the same thing for me, which is, you know, like putting on kind of sissy weight for me on the on the squat, like messes with my head psychologically, but I feel really good when I'm moving the weight, you know. Right. Okay. So yeah, I'm not giving that a shot. Cool. What would you say? Like what would be a good metric to kind of know? Like when you think like when would everything be good enough to go back to trying to push it a little bit like how long would you say to give that? It would all be based on your symptoms. So no more tingles, zaps, everything feels balanced. I think I think I'm good. I don't I'm not having any of those symptoms anymore. Then you can start playing with, you know, challenging the weight with the bilateral exercises. But I would wait because if there's still some impingement going on, however minor push in the weight heavy, especially with things like squats, you know, the C6. C7 or I mean, you could potentially cause it to go backwards again. Right. So that would pretty, that's basically it. Like when you feel like it sounds like you're coming
Sounds like it's already reducing. So you're already on the right path. Right. Okay. Yeah, no, that sounds good. Just kind of been confused on where to go from here. Had so many different, you know, theories on what could possibly be going on. So I'm kind of glad to finally have some. But Braumel and other evidence. Yeah, do the Braumel and, like I said, two or three times a day on an empty stomach within a week. You should notice, just reduce inflammation. It's actually quite effective. Okay. Yeah. No, I can definitely give that stuff a shot. You got it, man. Just calling in, dude. Oh, yeah. Appreciate it, guys. Thank you so much. You guys remember his call? Yeah. First time. Yeah, yeah. Because we weren't sure what it was. So here's the thing. Yeah, here's the thing with stenosis. It's not uncommon. No, I've had clients go completely. This is why I brought up the systemic information thing. Because I think I noticed a big difference with clients that when they're inflamed, they're like that. Versus when that's all tamped down, then it's not bothering very much. So as they get a little inflamed, from either stress, overeating, things like that, then it all kicks up. Yeah. So physical therapy, posture, movement stuff, of course, symmetry type things. That's all going to make it better. And then keeping inflammation down, I think we'll help. And I still, I still, I still veer towards the, you know, the viral impact because it happened after you had this really, really bad illness with mono, which can't, it can affect the nervous system. But it's, but he's getting better, which is good. It just takes a little time. Your next caller is Clark from Oklahoma. How's it going, Clark? I'm doing Clark. It's happening. Guys, how's it going? Yeah, how can we help you? Thanks for taking my call today. I really appreciate it. It was pretty neat. I sent you guys a novel in my email. So I'm going to sum it up a little bit and give you guys just the details. So I'm, I'm a pretty average guy here. I'm six one, two 40, 32 years old. I'm a landscape architect and pull builder out here and I'm in the field quite a bit. My average step count on a daily basis is about 9,000. And pretty, I'm out probably 12, 15 hours a day. But a little bit of background. I lost 135 pounds when I was a 17 year old. I did that in about six months by doing a lot of cardio in the hit program in sanity. I don't know if you remember that one, but of course we do. I was doing like 45 minutes on the elliptical and three or four miles walk in seven to 10 miles ride and bike. And then go at home and doing that. And it was, yeah, it was a lot. So I was prioritizing protein, but at the end of the day, I lost a lot of muscle, a lot of, a lot of fat. And I felt really good, but realized I'd done it wrong and just kind of hung on to that weight as best I could by just standing in the deficit as much as I could. But then when I got to 2022, you know, throughout the years, I've lost 40 plus pounds on five different occasions. And at this particular moment, I'm looking at that sixth time. And but when I was in 2022, I got serious about lifting weights, got on a farm stack. And then I had a buddy that convinced me to start testosterone and eventually a little bit of MPP there. And yeah, just kind of felt like a moron for doing that. I didn't like how it made me feel. And so I stopped doing that. And now at this particular moment, I'm out of the relationship I was when I was doing all that. And haven't been in the gym. Living circumstances are little unorthodox and just kind of lost on what to do at this point. With working so much. Yeah, things have changed from those macros that I sent you right now. I'm kind of I'm about 2600 calories a day 220 grams protein, 181 grams of carbs and about 80 grams of fat. I do take 10 to 15 milligrams creatine, 12 100 milligrams, fish oil, 2000. I use the vitamin D. That's about all I can really keep up with alongside multi vitamin. But yeah, I'm just kind of lost my main question was is mass 15 my answer with a reverse diet or what do you all think? I do like that. Yeah, I do like that. Are you doing a lot of other things are pretty well right now. Yeah, let me back you up a little bit. Well, first I want to ask you it. So how long were you on the the PED cycle? How long did you do testosterone MPP for? So testosterone about two years MPP was only about two months and I was only doing 10 milligrams a week on that. Okay. Did you have you had your testosterone levels checked recently just to see if you had any any long term effects? So I'm actually waiting on a beta belt to get back to me. We did a draw two weeks ago. Some weight on my results and a protocol. Okay, good. Okay, good. You got that covered. Yeah, yeah. Yeah, because sometimes that can affect not all what usually doesn't, but sometimes it can affect testosterone levels a little later. So I want to see what that looks like. So cool. So you're already on that. So I want to ask you what what was it about because you've lost weight and gained it back. You said like four or five times. Yeah. What happens when you gain it back? Are you at a point where like I'm done with this? This is too much. Is it just, you know, I'm tired of. Go ahead. I think I just kind of fall off. Like this one is not the issue. I can get pretty locked in and stay on. But I, the things just seem to change so often and I'm just having a hard time keeping up with that and sticking to whatever protocol I was on at that time. But also all or nothing. Yeah, that's what I'm going to say. I seem very dialed. You see like the person who's like dialed doing all the things, taking the supplements, training hard, and then you swing the other way pretty hard. Yeah. And at this point at 32, I'm trying to get rid of that all in or all out mentality and just try to have something that's more manageable. That's why I like the 15 record. The way to fix that is not to look at the outside of it. So typically what happens when people do that, which is real common, dude, this is like most people. When they go through the cycle, is they focus on the why they stopped and they're like, man, I got to just, if I could just not do the thing where I jump off the wagon, I'm good. But what they don't realize is the all in is what causes the all out. Yeah. Okay. So that's the beginning of this. The beginning of getting you not to stop the all out part is to stall the all in part. And so the all in part has got to look like something that's very sustainable, long term. I'm not rushing things. You know, I'm just a guy that works out. I'm just a guy that he's healthy and whatever happens happens. Kind of the attitude that you have with it. Both on the both on the lifting part and the nutritional. That's right. So I like whenever whenever, you know, I'm like not my ideal eating and I've allowed drinks and ice cream to come in, which I allow those to have inflow my diet. And I know that I don't go anymore from like the guy who was having, you know, handful of whiskey glasses and scoops of ice cream through the week to all sudden like dialed, weighing my food, measuring every. It's like, I'm just sitting and stop the whiskey drinking. You know what I'm saying? And it's like, now I'm not only going to let myself have ice cream once every couple of weeks. It's like, just instead of going one hard swing the other way, like, assess your eating habit. You're good on protein, which is that's the main thing we always focus on. Try your best to always eat whole foods. You probably have a couple of vendors in there like everybody does that you have either a sweet tooth or you like the whatever the stock whatever it is, right? And make a commitment to less of this or no more of that, but don't do it all right away because you're all said motivated right now and just stack on that. And like, oh man, I haven't had a, I haven't had a drink in months now. Okay, cool. That's no longer part of my life. Now let's try the next level. I'm going to get better about doing this thing, right? Like do that both with the way you train and the way you eat and that will really help with the real hard swings on and off. Yeah. Now Clark, because of your activity, because you're pretty active with your job and the history with us, you know, I definitely would like to reverse diet you with strength training. But I know because of your past, you're probably apprehensive because you've been overweight in the past. So that can be a fear. Is that resonating? Do you feel a little bit like, oh man, if I reversed, I'm a little worried? Yeah, a lot of that hesitation and a lot of the all in motivation is just from having severe body dysmorphia. I mean, I grew up a big kid. I've always had high endurance, high stamina, but been landscaping since I was 10. So it's just, yeah, that's the hindrance there is just wanting to feel good and look good and going all in and then getting burnt out or just kind of falling off. Okay. With too many changes and to to your point, I just, I gave up drinking pretty recently, probably within the last month or so in THC as well. Good for you. Appreciate that. I also bought a cafe. So I'm kind of, I'm around sweet to food all the time and good drinks. So that's that resident and fundamental. So that's a perfect example, right? You're around so much of that and it probably when you're off, you allow it all to come in like crazy. And then when you're on, you were strictly, like, don't let it look like that. Look like, like all like, I'm like comparing myself like kind of week over week. And it's like, hey, this week I want to be a little bit better than I was last week. Diet wise and training wise. It's like, not, I'm not going to go from I was I'm way off the wagon. Now I'm dialled. It's like, and I was that guy and that caused these swings back and forth. We're now I never, I never get two out of bounds. You know, I'm saying like anything because I don't, I don't go so hard in either direction. And so I think that'll really help is just make those small. Clark, I like where you're at. I like the that you, you, you stop the THC in the alcohol. I like your approach. Not that you need to like, not that. Oh, I'm so glad you stopped doing those things. But rather, it sounds like you're trying to make the right steps to move in the right direction. You mentioned the bodies more. I'm so glad you were honest with about that because that's a difficult one to work through.
How bad do you want to solve this forever? In other words, is this something like, "Yeah, I want to get good results, but I just don't want to deal with this anymore. I want to do the up and down." Like, how? - I don't want to deal with it. - Okay. - It's exhausting. I mean, it's been my entire life. So, yeah, I just want to get it manageable and just feel like I'd be healthy and go into this next stage of my life, trying to grow this cafe. - Clark, Clark. - Healthy. - Clark, about nine months to a year of working with a coach, we'll do that with you. - Oh, yeah, I'd love to see that. - Like, you're in the perfect place. It would be a good nine months, maybe a year of working with someone on a monthly basis, having the guide you through. You're gonna have ups and downs, guarantee it. But have somebody there guide you that you can go with, that you can message, is gonna pull you back, push you, kind of help you stay accountable, also prevent you from doing the all-in thing that tends to cause it all out on the other end. That plus, you're getting your hormones checked, which would be great, see where that's at. This is the perfect time to do it. If that's something you want, you can have somebody call you. But I think you're looking at about nine months to a year, I've just kind of working with someone monthly, and then you'll solve it, dude. - I change life forever. - Yeah, yeah. I absolutely agree with that. And I'm thinking about that pretty much constantly. I actually just yesterday, I learned that my landscaping and pool building career is gonna come to an end pretty soon. So on a financial side of things, coach is probably not gonna be as easy for me to do at this point, but I do have the NASM training course. So I was gonna dive into that and just try to self-teach as much as I possibly could and talk to my friends who are in the health space and see if they could help me out, holding me accountable these. - So that's good, it's different, okay? Coaching is different, very individualized. I don't, we don't talk about this on the show, but we have some called Concierge Coaching, which is far, it's a much, much less of an investment, and you're meeting with someone monthly. And it is a mind, it is a mind pump coach and they are guiding you through the process. But this is kinda like when it's strike when the iron's hot. Like you've got these big life changes, it's momentum based, this would be the time to do something like that and you wouldn't have to deal with it later on. But like I said, if that's something, I could, you look at it, I guess I'm gonna call you, talk with them, but I'd love that, I appreciate it. - Okay, I'll have someone reach out to you. But I do like a reverse style for you. I do like a MAP 15 protocol. I think it's gonna be kind of this like, they consistent type of deal, not rush the process too much. And then, you know, be able to prevent those setbacks. And like I said, you're looking at about nine months through a year of kinda working on this before it starts to be a good spot. - We could solve this right now. And then it'll be forever. So that's encouraging, I appreciate that. And I do wind up at the gym most days, just to take a shower. So 15, 20 minutes to, you know, press something out, it's not a big deal. - Perfect. - Just know what that is. It's the big part. But I mean, as far as a reverse diet goes, I mean, where do you guys think I should be at? Is the calorie wise? If I'm doing all this activity, I mean, 2600 to 2800 seems to keep me pretty energetic throughout the day, but I definitely do fall off at a certain point. - Yeah, eventually we should be able to get up over 3000. It should be all the way up to 32, 3500. But we incrementally get up there. - That's right. - And so the goal would look like, you know, two to 400 calorie bump and then you hang, stay there for a while, wait, should stay about the same on the scale, you should feel good, strength, everything like that. Once that's been stabilized for a week or two, go up another two or 400 and just keep doing that incrementally, you know? And easiest way to do that, I like to do is either two more ounces of the meat that I'm already eating or adding one more small meal, whichever one's more convenient, people tend to do better, in my opinion, with just adding a larger portion of the meat, they're having or a fattier cut. If you're somebody who was eating chicken breast, they go to chicken thighs. If you're somebody who was eating a leaner steak, enjoy a ribeye, those are easy ways to get an additional two to 400 calories. - That's right. - Or you can add chicken thigh after I've prepared you to preach about that. And it tastes so much better. - Way better than what I'm doing now. - Yeah, and Chuck Roast is my go to, just as it's easy to get hold of. But yeah, no, that's, yeah, a good point. I mean, three meals is pretty easy for me to manage. It's hard to do any more than that. Even when I was doing like my testosterone and NPV, that was, I mean, I was at about like 35 under calories and I was like, oh my God, I can't eat anymore. So yeah. - Yeah, yeah. - Yeah. - Yeah, man, you'll get some body, body comp change through that process. So you'll kind of get leaner, build a little muscle, no big swings on the scales with your feet. - And I saw, I saw your numbers before. You're a strong guy. So like you lift, like you hit those lifts like that, you stay strong and 15 and you feed yourself properly, you'll have body comp change. - Yeah, you will. - Absolutely, thank you. - You got it, man. - Bicep tendonitis, what's your go to lift for that? - Oh yeah, deep bicep stretches. Okay. So really, really long static stretching for the bicep tendon. It's actually not a hard fix. And then with the other hand, you can rub on it. - Those rifle flips, yeah. Rifle flips, if you look that up on our YouTube channel. - Yeah. - I mean, do this several times a day and it tends to take care of it. - Awesome. - Okay. - Yeah, you got it right. Thanks, Mark. I'll have someone call you. - Okay, sounds good. - You guys, man. - He's in a good place. - Yes. - Yes. - If we can get through the psychological part, that'll be challenging. - That's why the coach is so important. It's not about the information. - Yeah, yeah. - That's valuable. The information is valuable, but it's about the coach. - That's what we have to convey. - It's about the coaching through the process. - It helps a lot. - And I know it's an investment. I mean, for people listening, it is an investment, but I'll tell you what, of all the investments you can make when it comes to getting results. - Well, if you can, if nothing comes close. - If you commit and you do it right, and you say nine months to a year, you'll never have to do it again. - You'll just look back. - I mean, the tools that you'll get from that will last you for the rest of your life. - That's right. - So that's why it is like an investment. And it's not, it isn't cheap to do that for nine months to a year. But, you know, if you think about it like anything else, you've invested in yourself. And what better than the thing that's gonna be help keep control of your health. - That's right, you know, that's right. - Look, if you like the show, come find us on Instagram. It's MindPump Media. - Thank you for listening to MindPump. 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
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