2889: 7 Muscle Building Exercises You Have Never Done (But Should Start Immediately)

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in the history of fitness podcasts. This is Mind Pump. Today's episode, callers called in. We had four of them. And we got to coach them live on air. But this was after the intro. So in the intro, which is about 55 minutes long today, we talk about fitness, exercise, fat loss, muscle gain, current events, family life, always a good time. Look, if you want to be on an episode like this where you can call in and Adam, Justin, and myself can coach you, here's what you do. Submit your question to mplifecaller.com. Now, this episode is brought to you by a few sponsors. The first one is Legion. So today we talked about their rice, crispy protein, treats 15 grams of protein per one of these bars. 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If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs or training gear over at mind pump store.com. I'm talking right now. Hit pause. Head on over to mind pump store.com. That's it. Enjoy the rest of the show. Here's a muscle building hack. Do an exercise you've never done before and get good at it. That's why we came up with the seven best muscle building exercises. I'm pretty sure you've never done. So check them out. Adam to your routine. Watch what happens. Let's go. Yeah, this is a bangers on here. Yeah, it's an interesting list right here. Yeah, this is definitely different. I'm like, I'm looking at it going like I can't remember the last time I seen anybody do any of these in the gym. Yeah, and I'm just going to, you know, a little bit of like, I guess history or context. Lifts fall in and out of favor with string chain all the time. We've been doing it for so long that we've seen trends come ago. Yeah. And it's not because people stop doing an exercise because it's not effective and then they start doing some because they're effective sometimes that's the case. But oftentimes it's because they just get popular because a particular lifter or let's say social media person promotes something like I'll give a good example. Okay, like we were I was training people in the late 90s. Okay, I started as a kid. And for a long time, nobody squatted or deadlifted. Nobody did barbell squats or barbeda. And it wasn't because they weren't effective. Everybody knows now they're super effective. It's just bodybuilders weren't really doing them at that time. They're using leg presses and other machines. And so people just kind of stopped doing those two gyms weren't set up for it as much. That's right. So people kind of stopped doing them. So that's kind of, you know, one example of how and why. So I at one point in my career as a trainer. I started to study. I started to study lifters from like the bronze era, the silver era, the golden era. I started looking at Olympic lifters and some of the auxiliary movements that they did and power lifters. And I started to find all these exercises that never heard of or done before. And Ted lives. Yeah, and I would practice some and they get these crazy benefits. And part of the benefits were, well, number one. A lot of the reasons why lifters did these in the first place, especially bronze era or especially strength athletes, because they saw carry over. They would do them because they were exercises that made them strong. So that's, you know, kind of one reason. And number two, they got great results on their bodies. And so studying these. I was able to include some of these exercises never done and you get those newbie gains again. And you do an exercise you're not good at because you never done it. Especially if you're an experienced lifter and you start to practice it and get good at it, you get these gains that happen. Yeah. And a lot of times it addresses like weaknesses that you don't realize will fill a lot of gaps for conventional style training. So like you start to kind of venture off and do a little bit more obscure type of lifts, but they probably fill out a favor because they're a little uncomfortable. You know, it's a true little challenging for you to get in these body positions. But once you, you know, adapt to it gets strong at it. It's amazing what now you can take that into just your conventional lifts. Oh, especially these that we're highlighting right now. I mean, I'd argue that I don't, there's going to be very few people that attempt any of these and don't, they just they feel good out of them. Yeah, yeah. Most people this will be. And so even more reason to stick. Listen, if you're, if you've been lifting for more than three to five years, you know, the gains come on much slower at that point, right? If you've been consistently lifting like after three to five years, the gains are slow. And so you're always looking for ways to see it jump and strength or a change in your physique. And one of the greatest hacks is finding a novel stimulus like this. And a novel stimulus that has all kinds of benefits and carryover is like a win-win. It's like these, these are not just like novel stimulus because you can do weird exercises that are novel. But these are great movements that category. Yeah. And then at that carryover to Justin's point to other traditional lifts that like you get good at these and you'll see the bench press and the squat and the deadlift go up. And so all those. Yeah. So doing a, you know, a phase of some of these movements incorporated in your routine and getting good and strong at them, a tremendous benefit. So totally. So I'll start with the first one. And this is probably the best example that I can think of of a lift that went from being the most popular. One of the most well-known lifts to complete obscure complete leaf forgotten. And it's the bent press, the shoulder bent press. This old timey lift, I think there is of all these. This is how they competed. There were a few old time lifts like the hip, you know, I think what do they call it? Like the hip hip lift or whatever the one more big hip bridge. Yeah. It's like that overhead pressing in general. But the bent press was like how you challenged other strong men. So you look at the bronze era. You had these men and women who they kind of made a living by competing in the way they would compete as they would do these exhibitions and they challenge each other. Can you do this? Can you do that? The challenge the audience. And the number one lift that they would compete over was something called a one arm bent press. So strong were these athletes. I pulled up the like one of the world champions of the time. This was this was this by the way is still standing 120 years later. So this was a long time ago Arthur Saxon. He was I think he was from Germany. This is still standing as this really. So trip off this by the way is a one arm essentially shoulder press. But this is a technique you could look this up. We'll post this in an example of it if you're watching this on YouTube. But you're lifting something you're bent sideways with your arm and you're using leverage to get the weight up and then you stand up straight with it. So you're holding this really heavy weight straight up above your head with one arm Arthur Saxon very muscular by the way this is before supplements first definitely no steroids. It exists back then. But this is before supplements. Okay. This guy weighed about 200 to 110 pounds. He had the official world record of three hundred and seventy pounds. One arm three hundred and seventy pounds above the set now was he was five ten now the origin of this was it because this was the best technical way to get the most weight single arm above your head. They figured out the best technique which by the way if you've never done this you're going to suck at it. Yeah. But when you practice and get good at it you're able to lift a tremendous amount of weight. You're able to really connect to other muscles and not have it really stop there the shoulder joint. And so it really requires a lot of like focused connectivity and recruitment on a level that like you know obviously like if you master you can do crazy. So yeah you're going to have strong shoulders from doing this but you know you're really going to pull a proof is your your low back. Oh yeah your core releasing core well are going to get your hips. Yeah. I mean this is going to make you like to use it. That's why this is so good. And so it's just like, and I'm sure it fell out of air 'cause like anything else, I'm sure people didn't do it right. Got hurt, all the things like that. But start with a really lightweight. Now this is in maps, - Hold time, hold time. - Hold time, this is a lift and old time that you work up towards being able to do with a good weight. - Yeah. - Towards a program. - Such a cool lift. - Yeah, yeah, yeah. - Such a cool lift. - Next we have the Circus Press. - One of my favorites. - So Circus Press, we got introduced to, when we wrote map strong, right? - That was the one we, okay. - Yes. - And the Circus Press, it looks like a one arm dumbbell push press essentially. - Yep. - And this is a lift that strong men will do in competition. So you can see in strong men competitions, they'll do something called the Circus Press. And oftentimes they're pressing kind of like a circus looking dumbbell. - Yeah. - You know, like the Thomas Inch dumbbell. - They're pretty much cleaning it to the shoulder and then they're push pressing it. - Yes. - Out of that. - Now the reason why you could speak to this atom, the reason why I like this is it builds my shoulders. - Oh, dude. - I mean, so if you don't know how to, 'cause bench press, the bent press is a more technical lift. - Yes. - And so admittedly, I'm not great at that. Like I have to still do really lightweight when I do it because my technique isn't there. But I can circus press a good amount of weight 'cause it's a little bit easier technique. - Way less technical. - And so therefore being the aesthetic guy who likes to see my shoulders develop so that, I saw lots of benefit from the circus press because I could quickly get the technique down and I could start to really load it pretty quick. And then now I'm able to single arm, press a dumbbell over my head more than I could in any sort of strict way. - You get more of that fast switch stimulus. - Yes. - Yeah, a lot of people neglect. - I thought, do I see you do this with a 120 pound dumbbell? - Yeah. - It's got such a moose. - Yeah. - Yeah, I never got that hand. (laughing) - I love these kind of lifts. - Yeah, it's right, Miley. Next up we have Zontmann curls. So Zontmann curls are curls with where you're supernating on the way up, pronating on the way down. This is phenomenal for the Breaky already Alice, the Breaky Alice, and just creating strong wrists and forearms. And it fell out of favor because it's not bicep centric like a traditional curl. So anytime someone does curls are like, I'm just building my biceps. And their ability to pronate, supernate, which requires the biceps and some other muscles. And the strength of the wrist, especially in the strength of the wrist in a pronated position, is super neglected. A lot of people who are really strong, who lift weights, you put their wrist in a pronated position, and suddenly they're flimsy. And this will strengthen the heck out of your arms. And lifters did this back in the day because, well back in the day, they needed strong wrists to do all the other lifts they were gonna do. And so, I love this section. - How often have you seen this movement to benefit somebody who has issues with like-- - Tennis elbow? - Tennis elbow, soft or elbow. Like you, because a lot of times that's due to weakness and instability in the wrist. And if you don't ever train, everybody trains in the same plane when they do curls and articulating the wrist, pronating and supinating like that through the movement, tends to eliminate that or keep people from doing-- - For example, more stability, yeah. - Yes, keeps them from dealing with that issue. So I think it's a great movement for that. - Sure. - Then we have weighted windmills. - Also. - I never attempted a windmill until, what program was it that was it prime? - Yeah, we did the test and yeah, and we started to use that as a gauge. - It was prime. I'd never done a windmill before. And I will never forget this. So when did we create prime? Was it eight years ago? - Well, we did it, we did, we did, I think we did it even earlier on a Mind Pump TV. There's a video of us just in teaching you and I on Mind Pump TV. - I couldn't get in the position without weight. And I remember that lit a fire under you to go and get good at 'cause you're like, I couldn't even, you couldn't even get in position. - Yeah. - I'm like, what's wrong with me? - Yeah, yeah. - I can't do it. - There it is right there. - Yeah, and so it's really, really good for, it's actually great for shoulders. - Nine years ago, that video right there. - Yeah, wow. - It's really good for shoulder stability, but what it really does is it bullet proofs your back, especially if you like the deadlift. And this is why I like that. Because I have a strong deadlift, it's my best lift. The lateral stability part is where I would have the force. - That's your strength. - Oh man. It's like, when I deadlift heavy, sometimes I'll get a little bit of SI joint pain. This is like in the lower kind of sacrum area on one side. Adding the windmill's got rid of it. - Wouldn't you guys agree to this would be a good regression or a place to start somebody who wants to get good at the bent press? - In the old time and maps old time, you start with this. - Yeah, you need to get, you want to get good at a traditional windmill that's a slower, more controlled movement, lighter weight, and really figuring out how to do that and load the body like that. Just yeah, even getting in that position, holding, sustaining it and adding now tension. - Yes. - A lot of people have weeks of work with that just to get comfortable. - Right, so if you don't have our program, and you're not following, 'cause we program it that way. So if you don't have it, then you're taking the list that we're giving right now, before you jump to trying to get good at bent press, first get good at weighted windmills. - For sure. - If you get good at weighted windmills, then you could progress to a bent press. - Yes, bent press is definitely a progression to that movement. - 100%. Then we have heavy overhead carries. Now, this got my interest a while ago, and I'll tell you why in just a second, but I didn't really implement them until Justin encouraged us to try these. So I always liked overhead pressing. I thought it's a cool exercise, get strong at it is. And I didn't really piece together that I needed strength at the top where I was stable, where I could hold something. That's what this does exactly. And so once I implemented, I saw these huge strengthings, but the first time my interest was peaked, was watching Olympic lifters do overhead squats. So Olympic lifters will do, you know what the Olympic lifts are. So we know the cleaning jerk, the snatch, we know all the Olympic lifts, but they also break those lifts down in their workouts. And one way they do this is they do something called overhead squat. So they'll have a barbell set up on blocks, they'll get underneath it and squat it up. And the amount of weight they can hold overhead, - It's unreal. - It's unreal. It's unreal. It's more weight than I could squat on my back. And that just, you want to talk about shoulder. - Shoulder fights physics almost. It's quite trippy. I geek out on that stuff too, especially when you really know how to pack the shoulders properly and really utilize, you know, your back and all the surrounding muscles to support it. So you train that and you train it with look motion and it actually like adds those variables, those lateral stability, the rotational stability, you have to account for. So this has always been one of those that I always go back to this. And then even then, you know, adding in a longer lever to that. So like in an old time strength, we have, you know, just the barbell itself. - Yeah. - It's 45 pounds, but just holding that with that long lever puts a added level of stress on the wrist, stability and everything else. So it's such a great movement. - Yeah, adding these to my regimen got my overhead prescope 10 pounds, which is, that's a lift that I have difficulty going up in. And it's just, again, what Justin said, walking with the weight makes it move, which requires more stability. So you just lock your arm out, hold it up above your head, walk real steady, switch arms, get it with dumbbell, or you could do it with a barbell. - Doing these changed the way I even shoulder press and stuff. And what I mean by that is I saw so much value in the in range, is stability component of a press. 'Cause traditionally coming from a kind of body builder mentality, you never stay at the top. You're always, you know, the thought process, keeping tension on the muscle. And so you would always be just a little shy of locking out and you would come right back down in every, almost every movement that you do, especially something like a shoulder press. And man, one of the things that blew my shoulders up was being able to stabilize really heavy weight over my head. And so even today, now when I do even, even if I'm seated and I'm being lazy and I do a seated press, I will always stabilize and hold the top now. It's 'cause I think there's just-- - Get a better pump, too. - Yes, get a better pump from it. I've seen better development from it. It's better for the shoulders. And so I think there's tremendous value. And I think a great place to start is just overhead carries. Getting good at stabilizing the weight, adding the walking component in there. You learn to kind of do that. And then you sort of care that over into your push presses, your circus press, all these different movements where you'll stabilize that weight at the top. And I think you get lots of benefit. - Next is a lift, I love. And I implement this. I haven't done it in a routine in a long time, but it was a period of time. - You're doing that for a hot minute when we had the green turf out here. You were on a kick of how much you could do that with. - It got my deadlift really strong. It created crazy stability in my spine. It made my hands really strong. And just overall, there's some lifts that I can do. I know you guys know what I'm talking about. There's some lifts that you can do that make you feel big. And then there's lifts you can do and make you feel strong. And this one makes you feel, I don't mean it makes me feel strong 'cause I'm lifting a lot of weight. I mean in my everyday locks. Yeah, like in my everyday life, just moving around when I was getting good at it, I just felt really strong. Like I could move things and lift things and do things. I just felt super strong because I was strong at, - You're like strong in movement. - Yeah, I think there's something to that. I think there's, it's great to really focus on highlight, like musculature and like I'm trying to build this up in this stationary position, but now you add that in movement and to your point, I feel the same way. Like I feel like when I focus more on like moving type exercises with heavy loads, like regular life is so much easier and everything you're doing. Well, I'm trying to think of it as something that challenges it, like the central nervous system being lit up with that much intensity from your fingertips all the way down to your toes. Like that. I don't think they're even, like so a deadlift, a real heavy deadlift will be closed, but there's no movement. There's no stability component. That's right. So that are not as much of a stability component as it is to moving because you could, you could actually, a lot of people can actually do almost deadlift or carry almost as much as they can deadlift. When you were doing that, you were doing, you had to put 500 pounds. Yeah. You can get to hold you 500 pounds and moving. Man, you get, you get strong at that. And like you said, from your fingertips down to your feet and toes and core stabilizing that. I don't know if there's anything that can just overall stabilize and strengthen the body in one particular movement as such a great movement. Yeah. And then last, this is a lift. It's like going to build crazy muscle. But the value of this lift came to me as a trainer. When I would train clients, a lot of clients I had like to run, a lot of people like to run. And the most common issue that people will report from running are shin splints. Yep. And they'll do all kinds of things to fix their shin splints, things like taping their shins, you know, massaging my calves, taking time off, changing my shoes. And I'll never forget, and this was just a stupid idea that I had. I just guessed. I'm like, huh, it's on the shin inflammation there. The muscle, the tibialis is there. What if we strengthen the tibialis? So we did tibialis raises? Yes. And it fixed everybody's shins instantly. This is the biggest hack I've had with athletes. It's the dumbest thing. I'm not even joking. It's completely mandatory. I don't know why we never learned that. You know, these are the things I point back and I'm angry about it. So I couldn't use this. Yeah, a lot in my career, especially if you get into plyometrics, if you get into anything where you're explosively moving, like this is like critical for you to really kind of build up that strength support system. It's funny because it's like, you know, comparing to anywhere else in the body to develop the quads and not touch the hamstrings would be ridiculous. It's a lot of pain. Yeah, you could develop the biceps and never touch the triceps would be ridiculous. Like, it's the opposing muscle of a muscle that you use like crazy and all these athletic movements that you do. And to completely ignore it is silly and it's crazy. So it does seem like such a tedious movement. But boy, if you play sport recreationally, you like to go on runs. And if you like, you want develop calves. That was the thing that for me, for me, I started to incorporate this mixture of calves and equipment. Yes, from a development perspective. That's kind of how I got into it. But I wasn't at that time, I wasn't doing any sport, but I was doing everything I could to give the illusion of having bigger calves on stage. And I was like, why don't I develop the front? You know, say I put all this effort in the back all the time. What if I developed the front? Oh, what do you know? It may make my calves look way better. But it's literally the, it's in this, I just echo with what Justin said. It's the dumbest, simplest, most straightforward solution to Shins Plants. And it's so dumb because it's so simple. And before I figured this out, we did all kinds of, we were icing our legs. Oh, god. Like all the time. Yeah. Because that's just what we had to do. But if you look at the tibia and the fibula and the tibia sits on top of it and Shins Plants are essentially inflammation in between those two bones. Yeah. And it's from a weakness in the tibia. That's it. Strengthen tibia bone. Shins Plants are gone. I mean, if you're run, if you're run or listening right now, or you get Shins Plants from hiking, sometimes people get it from hiking. Yeah. You do some of these like twice a week. Boom. Fixed. Oh, you're so cured. and that's, that'll exacerbate it, right? If you have poor ankle mobility, and you do a lot of support like that, it'll make that, it'll make the shinspunsy, the worse. You do some combat stretch with tibialis work, and that's like an instant fixed one. - And I wasn't gonna ask you, I saw you eating another one of the legion Rice Krispie. - They have new ones. Well, I think they're new, at least, so they're new to me. - Is it like a flavored one? - Yeah, they originally just had, the Rice Krispie treat one. Now they have like a chocolate chip peanut butter one. - And what are the macros, 15 grams of protein? - That's huge. - It's so good. - Are you hoarding all of them? - I do, so I've got a box in there. - I've got a box in there. - So do you? - I got a box in there. - You guys. - It's all 190 calories. So it's 190 calories, 15 grams of protein. And it tastes like a Rice Krispie treat with chocolate chips inside of it, so. No, I'm, you know what I like those for? - You're killing it. - You know what I like those for? - Okay, so obvious reasons. It's that you want to treat, you want to hit protein targets. Here you go, better than eating a regular Rice Krispie treat. Tastes almost the same. But you know what I really like them for? People on GLP, because their appetite is so low and so difficult and that hyper-pollotability can help. - It does help. - So it's like 15 grams of protein and it's so palatable. - It tastes good. - It's an appetite a bit. - It helps them hit those protein targets, which make, you know, a big difference. - No. - Legion hit it out the park with that. - I know, those are so good. - Dude, did you see, I got to read this to you guys. So they did, I'm going to read it because I don't want to mess it up. So they had AI analyze. (laughing) - Oh my God. - They had AI analyze like stock. - Shall I read it to you? - A platform called GovGrid built a seven layer machine learning system. (laughing) Dude, this is AI is great, right? - Dude. - This is all data exposed. - Everything. - This is all public data. But it's just so much of it, you need like, you need like 10 brilliant minds to go through it for months to put a piece together. So what they did is they used a machine learning system that cross references every stock trade disclosed by every sitting politician against the bills, their committee's control, the campaign donations they receive, and the companies that their votes directly impact. - How is this not getting everybody? - This has to be like in front of everybody. - Listen, it scored all 540 politicians currently in Congress. - It scored them? - Okay. 56, so this is what's crazy. First of all, it should be illegal. - Yeah. - Yeah, illegal. - They're passing laws on companies. - It's like insider trading, it's like sports reps betting on the games. - Yeah. - This should not be allowed. - You can't be able to make a policy that directly affects marketing. - Exactly like that is ridiculous. - Why do we not let the MBA reps bet on finals get this? Because they directly can influence it. - That's right. - Whether they do it or not, it doesn't matter, it's the fact that they can influence it. And the fact that politicians can influence regulation that influences the stock market, they don't want to change that. - You know, should not be allowed. - And voters need to change that. - And by the way, this is why. - So why old that we don't change? - This is why you have these politicians who, 'cause how much does a Congress person make? Was it 250 grand a year, Doug? - Yeah. - Say, if that. - That's on the high end. - Okay. - So you're making like 200 grand a year, you live in Washington DC, it's expensive as hell. - There's, yeah. - So you're not making a ton of money. - They're serving us. - And these guys are millionaire, some of them worth $100 million, $200 million. And it's like, how are they doing that? - Outside of it. - These are the best stock traders in history. - $174,000. - $274, or $174? - Yeah, $174. - And a lot of them live in some of them live in. - I mean, this, isn't this, it's gonna be so illegal. - Yeah, I know, but like what you're about to share, it's like, is anybody surprised? Everybody knows this. And isn't this why you want to get in office? Is that you know this? - You're not going for that. - Right. - Most of these people are-- - That is their incentive. - Most of them. - Right, because you know you're not going to get paid a lot. - Yeah. - And a lot of them have like legal degrees. - They could do a different profession that pays them more than-- - They have a passion for helping people. - Yeah, that's great. (laughing) - That's what they sell. - The levings. - So check this out. This is what I found. 56% of every stock purchase made by Congress in the last 16 months was on a stock directly affected by a bill the buyer later voted on. So that's over 6,000 out of 11,000 total purchases. More than half of their stock buys are on companies whose fate, the same politician was about to decide. 343 of the 540 Congress members actively trade stocks while holding access to non-public legislative information. They know what's about to happen. They know that this thing's-- And they trade. This is crazy. And then you look at some of their like value, like Nancy Pelosi's portfolio. Do you know how much she-- (laughing) - She's 194 million. - She's got to be one of the top ones in there. Her greediness score, according to the thing, was 98 out of 100. (laughing) - Same. - So what's crazy about this is there's an act called the Stock Act, but they're sitting on it. Do you know why? 'Cause the very people need to vote on it to make it happen to the ones that are making a lot of money for them. - I mean-- - So there's enough-- - Well, why does it go into like family too? 'Cause you see how a lot-- - Oh yeah. - Yeah, it's president St. Urbals, like their family benefits. - I mean, even if we just-- - That's so funny. - Even if you just limited it, it still would be like-- - Super cheating. - Like what I'm saying is like, okay, so 'cause if you got rid of it completely, which you would think is the right thing to do. - Then nobody wants to do it, the job. - Good. - You know who I want to be in? You know who I want to run government? Somebody doesn't want to do it. - Right. - I'm serious. - It's real. - I'm serious. The person who desires power is the last person who should have power. - Yeah. - That's just the fact. - So it should literally be like, "Ah, okay, whatever, I guess I'll do it." It's a duty. - Cool. - It would be the ideal way, 'cause you would get people that didn't really want to do the position and it would organically shrink government too. - Totally. - 'Cause it's like, listen, we don't have enough people that wanted to do that thing. So we-- - Yeah. - If this reminds me of, this reminds me of when the FBI investigates itself. (laughing) - Yeah, for fraud. (laughing) - It's like if you take a company, take in an employee, give yourself a review. - Yeah. - And then you know if you should get a report. - Sure, the report. - I'm a part of my desk month. - Yeah, oh, I deserve a raise there. - Yeah. - You're crushing. - I know, I just think it's so crazy. - You know what, I wish, I, 'cause I know there's pages that are dedicated to just following these politicians' bets. I mean, there's people-- - They try to shut those down. - They have? - Yes. - And people do well, actually, that have been following those too. - They just copy their bets. - Yeah, copy them directly. - Just follow what they're doing and buy what they buy. - So, and what makes me really mad about all this is that these are the same people that rail on entrepreneurs. - Yes. - And people who create jobs and-- - Some of the hypocritical system of-- - Evergones. - You know what, you said you went down the stock thing and obviously it's been a topic with SpaceX going on and we've been talking off-air a lot about all this stuff, I thought. - Something that I'm super curious about, and I don't know, maybe help Doug Google this, is, (laughing) - I feel like a five-year-old man. (laughing) - Well, I don't even, you know what I say, I should say, I don't even know how Google is, but what I, the stat, what I'm trying to get to the bottom of is, the people that buy stocks today is radically different than when it was just 25 years ago. - Oh yeah. - With Robin Hood and like, you have more young retail buyers. It used to be something that was just serious investors and you had to, you hired someone to do it and then each trade came around and that kind of changed a little bit. Robin Hood has really changed it and so I'd like to see how much of this market manipulation is just retail buyers following trends and doing stuff versus-- - They have to organize. - True, huh? - They have to organize 'cause if they, if they, remember they did that with GameStop? - Yeah. - Remember they all got together? - I mean, they don't really have to organize. So like, for example, SpaceX is a great example is it is in my feed on everybody's talking about it. You know what I'm saying? So it's got so much heat behind it that there's so many people that just follow, try to see what you're saying. - Social media hype and stuff. - Oh yeah. I mean, there's so much of that now, like is that now 20% of what are investors? Are they 30% or they half? - I don't think so. I mean, you're talking about huge valuations and the average buyer. - That's why 20% would be crazy. - It would be crazy. - Because big money is moving, like BlackRock and stuff like that. - Like there was a dude that just bought like another two billion. You know, shares of two billion dollars. There's people that are really moving it. But has it crept up from 25 years ago when retail buyers couldn't even move, make an influence on the market, what now? That retail buyers now make up 20% of investing, which if retail buyers can make up 20 or 30% even though it's not BlackRock, that's nothing to sniff at. - Maybe Google this, what percentage of stock investments are made by everyday retail investors? That might be a good. But I bet you have varies between what company, right? - Just in general. - We also have 401Ks and stuff. So it might put that in there. Where it's sort of that's what-- - I know that's why I didn't know how to Google it to get to the what I'm, but you get where I'm going, right? There is definitely, I mean, I see this in other markets. Also, like you see it in the card, 20% or 30% of total trading volume, equity markets, but in total outstanding equity ownership, retail investment, okay, so total ownership is low. - 90% majority, 90% of all corporate stocks is controlled by institutional investors, like mutual funds, hedge funds, and pension funds. So it's not a lot. - And wonder how much of that has changed over the last 20 years? That's like, was it before 99%? And now they've moved into 10%. - That's a good question. - Yeah, so I'm curious to how much, because I see this in, like-- - You're probably right, because remember 401Ks haven't been around for a long, long time, right? Like it was pensions for years and years and years. And it wasn't this-- - And even that, or I think there's what I think there's more of, there's more random people buying $500 with a stock, $1,000 with a stock, some there was before. Now, it takes a lot of those to make up for-- - Yeah, right. - You know, one-- - Oh, even that is kind of-- - Yeah, one fund, you know what I'm saying? But I mean, I think it's interesting, and I think it kind of leans into Doug was talking about this off-air road, just about how crazy this stock market run that we've been on. But if we've had this over the last 20 years, every year an increase of retail buyers coming in, it's going to impact that. Now, it can't swing the market the same that Black Rock and some of these big ones can, but it absolutely could sit it on this site. This doesn't make sense that we keep going-- - You know what's wild, too, I was just thinking about, 'cause as I'm talking, like I just mentioned that, dude, I think he bought another billion dollars or two billion dollars with just SpaceX. Number one, I was thinking about, man, the Cahoney's on someone like that to take a billion dollars. - That is a huge bet. - But then here's the other thing, when you're a big time investor like that, your move influences a lot of people. Like you go put a billion, everyone's like, oh God, we should buy this. And Ralph, the gates-- - You're gonna taste the momentum of the stock. - Yeah, it's got a big influence. - And now it's so crazy. Anyway, I want to bring something up in regards to essential amino acids, because their use is getting more popular, especially with GLP consumers. - Yeah. - And it's important to, so this is really important to know when it comes to essential amino acid use. The losing content has to be high, otherwise it really doesn't do much. So, losing is the trigger amino acid. Losing is what tells the body to go into muscle protein synthesis. Then, it has the essential amino acids there to do the job. But it's losing that triggers the thing-- - Which makes it the most valuable in there. - Yes, 40%. If your essential amino acid supplement isn't 40% losing, you have to take twice as much or three times as much to do the same thing. So, you're taking all these essential amino acids, but the losing is the trigger. And without that trigger, then you're not gonna get the benefits. And the data on this is really, really good. And really, really clear. - Well, I remember the last time we talked about Keon, and we were talking about this. I had, I remember we had Doug look up, like it's the more expensive ingredient of all the ingredients too. - Yes. - So, if there's gonna be an area that a company pixie does or goes short on-- - It's the most expensive. - Right. - And if the average person just hears, oh, when you're on a GLP1 or the benefits of EAAs, and they don't know how to look at how much losing or how much content like you may be buying up, and you strictly buy, 'cause, oh, that's the best deal. There's a good chance at the reason why it is the best deal. - And you think it's the same. You think it's the same because you look at the product. - 'Cause they don't have the same stuff in it, but the amount of it matters. - What they don't show, and this is what you're not great, essential amino acid companies will do, is they won't tell you the amounts of each amino acid. It'll say total, total, 25 grams of essential amino acids or whatever, or five grams, or whatever the number is, without telling you what the losing content is. So, Keon's is 40%. So, what the total, 40% of it is coming from, from losing. - No, their stuff is good. - Speaking of protein, by the way, there's been an advancement in way protein formulation. I'm gonna pull it. - Why, why, since you're bringing that up, what's going on with the, I've seen posts now, quite a bit of this, around a shortage of, that there's this fear that we're gonna have a shortage. - It's already happening. - Is it? - Yeah, expect way protein to go up and price. - No way. - That's right. - Keon out of here. - Everybody. - Pro, I think something. Way protein is a, it's a good source of protein. It's also one of the best ones to add to foods. And it's, so many foods now are trying to fortify with protein. The demand on way protein is going through the roof. - So, the demand is OP, kind of markets influence this a lot. - They think. - That's part of it. There's also now public awareness on the benefits of protein. - I mean, you guys are seeing this, right? With like food pyramid, Doritos chips with added protein. I mean, they're throwing protein in everything now. So, that's what I was curious. So, that's why the shortage is because so many companies now are sprinkling way. - It's just public awareness, dude. It's like, I think GLP use has increased public awareness tremendously around protein. People have been speaking about protein now for a while. We have. - I think we're already on that track the last 10 years. - And I think, 'cause we, you talked about it. You talked about that being, I mean, early on in the podcast, you talked about that being like the thing that we would demonize. - That's right. - Because there's some point. - Yeah, because we're, there's such a hard push for it. And then we'll counter and come in the direction. - Which your high-tourds crickets now? - Which I see, no, I see the pushback on the high protein already. - Yeah. - Yeah, because it's become so popular now, now it's in everything. And now you have the other side that's coming back and being like, oh, this high protein is a bunch of BS. - So, it's like. - I think of shortages, right? I think of people stockpiling and like freaking out. That's gonna be a bunch of bodybuilders. (laughing) - Over night rich. - Just, we're just freaking out. - Yeah. - You know, and they're army getting, they're the ones stockpiling right now. - Yeah, yeah, yeah. - Like, COVID-19, the paper. - And just covered it. - Doug pulled up the hosts of Mind Pump Podcast, frequently discussed the demonization of protein. They initially featured this topic on the main subject in episode one, aired in 2020. - Wow, that's what AI actually says. Well, that's cool. Did you type our name in? - Yeah, I did, yeah. - Doug, I thought we were cool for a second. (laughing) - Well, no, I had to give it to him. - Well, oh. - Yeah. But anyway, so there's new technology in how they're gonna improve the palatability of way protein. And believe it or not, this is a science day. - To make it better even? - Make it taste better. - It already tastes good. - No, it's gonna taste even better. So this isn't science day, this is so weird, right? So this is-- - Oh, so yeah. - So the title of this in science news, the secret behind smoother, better tastes protein shakes. This was out of the University of Reading. And it's a new way protein manufacturing technique would make protein shakes taste better and feel smoother in the mouth. So they've traced unwanted bitterness to concentrated minerals and found a way to remove them without sacrificing the improved texture. So they have this technique of improving the texture of it. So way protein is kind of thin. You know, like, like a casing is, it's got great mouth feel. Have you ever had casing protein? It's got like a nice creamy texture. Way is kind of thin. Yeah. They found a way through processing to make the way protein have that nice mouth feel. But then because it's got a little bit of bitterness because of these minerals that they've also removed. So now they're like, oh cool, we're going to make way protein even more palatable. That's interesting. I know. Because I think they've, there's some companies that have just really hit it out the park with the way protein shakes taste. Now I mean, I remember protein shakes. You remember. Yeah. I remember protein shakes when we were younger and they were not. You had to choke them down. You remember, I know you did. I had a mold. I had the 82 box of EOS, myelplex shakes that were like cake batter. Yeah. It took me like three hours to get hold of like, yes, it would like pour out hustling. It was cake batter. It was so thick and hard to choke down. My first protein shake was my dad bought it. So my dad told you guys he had like a short, literally three months did of lifting weights because one of his helpers talked about how much he could bench press. And so my dad bought a weight set. He that he ended up only using for three months that I used later on. And and he bought a protein because he got told we got to take, you had to take protein shakes. So my dad's like, okay, so he went to the sporting goods store because that's where he had to buy them. And it was a it was a weeder. I had the picture of weeder. You know, it was called the frost. Yeah. And it looks all jack like this. And I can't remember the name of it. It was a weeder. It was a gain. It was a gainer shake. I might have been called muscle builder or something like that. And it was bros chalk. Yeah. It was chalk. Well, that was like the GNC gainer 4000 or whatever they were that were like that. They were super stretchy. Mega mass. Mega mass 4000. That wasn't mega. That's later. So that was mega mass 4000 was later. I remember that look up weeder gainer and protein shake 1994. Look that up and see what the picture looks like. Do you think eventually with that new technology will be able to get a protein soft serve? Oh, that would be so good. Oh, that would be a hell of a while. I mean, we already have the ninja creamy does it pretty good. It does a pretty good job of making a protein shake taste like ice cream. I just click on images because it might pull up old school pictures. I mean, I can't wait if if Sal's time out this new technology, you put that powder in there. That thing already tastes like ice cream. It's gonna be amazing. I mean, yeah. Oh, there's one right here. That's out of it. Oh, and then there was that one. That's right. Mike Mensa was on the picture of that. I also bought that one. Boy, this is bringing back memory. Dynamic weight gainer. That one's a weight gainer. And it was just you know what it was? It was protein and dextrose. That's how they made the calories. It was a sugar. It was a sugar bomb. Dextrose in there. That's hilarious. Do you want this one right here? Maybe which one? Weight gainer. No, it had a picture of them on the cover. You know, it's funny though. As he's going through all these, I think I had most of these. Every single one. I tried the reason one there that I didn't try. Yeah, most of them. Yeah. Oh, there you go. Bro, look at that. I could taste it right now. I swear to you guys. Don't leave it in your pocket. It still exists. Can you still get it? No, I don't think so. You still can't get it. No, that's in the night. Wow. Look at that, dude. I actually, you don't even know what's pretty. What is it in salad? Looks like it's in like a beer can. Oh, that's a ready to drink. Yeah. No. Mine wasn't it. It was like in a they actually did those in ready. It was like a cart. I didn't have it like that. It was in a carton with like a plastic lid that you peeled off. Like an oatmeal. And it didn't even have a scoop. You had to use a table spoon. Oh, did you have a scoop? So tell you how many tablespoons. Oh, that was like a huge huge invention. They started the plastic scoop inside there. Yeah, dude. Talk about that. You know it's funny. They never salt the day. And did it any company ever solve the that you lose it at the bottom? Yes, that you don't that you that you have it at the top always. Yeah, they they can't solve it. I don't know who did, but it's they put the long little hood. The long handle. No, the long handle. Because no matter what, you could grab the handle. Long handle. Wow. I tried that one. I use that's the one I used on the very right vintage Joe Weeter. The dynamic muscle builder. Dynamic muscle. Yeah. Oh my god. You know it's funny too. So I was young. Yeah. And so I went into my parents like sub like medicine cabinet. Yeah. Whatever not medicine cabinet. But like they have like a cabinet in the kitchen where they'll have like supplements. Yeah. Yeah. And I grabbed it. And I was like kind of like sneaking it. Nobody will know. You know, hey, I talked about stuff that tastes like then doesn't take that tastes amazing that we have as one of our partners. I am on the lemonade ice tea kick. Oh yeah. So good. So I don't know. Did you guys get I thought we all got one of the package with yeah. And they had like others in it. Yeah. And they had the little you know ice tea thing. Yeah. So state and we keep in the refrigerator now. One of those filled up with the lemon. It's so good. It is so refreshed. The move is to make so I believe it calls for three packets. And then you fill up the whole thing. Yeah. And I fill it up. And then I pour that over ice. And it is. And it's got a little bit of caffeine in it too. So so you can nice little cabin. What is that? For serving 50. I think it's 50. Yeah. Yeah. It's you got it right there. Yeah. Yeah. 50 milligrams. Yeah. I think it's 60 actually. Says 50. That's 60. Yeah. It says 50. So it's 50 milligrams per packet. So it's like a little it's like a tiny shot of espresso. Yeah. That reminds me when I taste good. Yeah. The Arnold Palmer ice to be on a kick of those long time ago. And it kind of told the resume. That's what it kind of reminds me of. It's it's it's a I get to very it's summertime right now we're at the pool time and so it's such a refreshing drink to have. And so I'm on that kick right now. I saw this one post. I wish I saved it. But there was one supplement on there that I remember. So this guy wrote this post and it's like here's all the supplements that you missed out on. And these were all the old school things that are now banned. I think I saw that post. Did you see that? These were all old school supplements that were banned. Yeah. And there was one supplement in the 90s called hot stuff. Do you remember hot stuff? Okay. I think I remember that. It was called hot stuff. And it had a bunch of things in it. So I had all the like like who made it. I don't know maybe Doug. It's between the hot stuff. You got the hot stuff. Anyway, it became a cult favorite because people were like, dude, you get you get jacked on this. And then they had to hot hot stuff neutrinals. Yeah, 1980s and 90s. Click on images of the word. So the original hot stuff is that one on the left. Oh, I see that one. Okay. I remember that one. So so you know what you know what it had? Yeah. Okay. It had pro hormones in there. It did. Yes. Pro hormones. Nies. But you know, no, no, else. Anyway, everybody pro hormones. They used to use that term to make it sound like it wasn't sterile. That's the name because it sounds like it's illegal. Like hot stuff. Like it's yeah. Well, I don't I mean, I don't know. That's like that's what people call if you have something that's like you're stolen. Yeah, I guess you're right. Yeah. So you know what? So there was this big talk. I never forget this in the 90s. Remember, I'm a kid. So I'm 16. I'm working out in gyms and I'm talking on the meat heads in there. And one of them brought up the old. Oh, guys, you guys remember the old formula hot. So by this point, hot stuff had to change their formula. But they would just talk about how this hot dude man, I put on like 10 pounds or more. So I read this post and I forgot all about it, right? I mean, this post. Yeah. And this guy wrote about it and they had thrown designer steroids in there. Yeah. So dude, taking a protein shake and taking steroids. It's working. Yeah. Like this stuff is great. I mean, that's been that that's been the hustle and the supplement industry for a long time is to is to, you know, change because basically what pro hormone stuff is is like they take a steroid and they change it by like one molecule. And then it's like just so with just just off a little bit. This is just classic. This is like this. This is the supplement industry, the dark side and in that shell. So real pro hormone is a hormone that is converted to one of the more active hormones. So like, uh, Andrew Standard Dayon is a pro hormone. DHA. You could buy DHA right now. Yeah. You go to go to grocery store and in their supplement section, they'll have DHA and DHA has its own benefits. But it also goes through two or three conversions and it can become, you know, testosterone or estrogen or whatever. So that's called a pro hormone. But here's what supplement companies did. They went through through pharmaceutical companies discarded. Yes. Yeah. Attempts at making. Oh, this one got old stuff. This had side effects. So we stopped making this one. We'll take that. Yeah. Sounds good. And the reason they weren't banned. They weren't banned. So the reason why they could do that and get away with it was it wasn't banned. And then the hustle was you put that in your in your pre workout. You put that in your muscle building stack pill and people will feel it and they did and they would feel it. And then a run would happen. It word would get out so fast. This is before social media. Word on the street. We get would guess. So I knew we get out agrarian there and you would be you would be running down and you would buy, buy, buy, buy, then eventually someone would test it and find out it's got some of this illegal stuff in it or not illegal band yet. And then they would get rated and get in trouble. And then all those elements or was put under the counter because they had they had it stocked up still. And so you'd have to ask for the under the counter stuff until they ran out of that and then it was on to the next one. And then it was just new name, new new new formulation that wasn't banned. Yeah. Do you want to know what's so and we wonder why we're we're have to decore most there. Do you know? Okay. So one of the popular ones back then was was called Super Draw. - You remember SuperDraw? - Yeah. - You wanna know what's crazy about SuperDraw? So SuperDraw now is illegal. So people buy it on the black market. Power lifters prefer SuperDraw over the classics like Hanna Droll. 'Cause it's stronger. This was what you could buy at the store? - There was a thing called, - Dude, that was a kid. - There was a thing called Tren X or basically a supplement that was like some sort of precursor to Tren. - Yeah, to Tren. That I liked and I tried the real thing. I liked the pill form from the supplement. It felt stronger than the actual steroid, which is crazy to think that. So there was examples of pro hormone or supplements that I've taken in the past that I was like, I've felt like a real steroid. - You know what feels like that now is the kind of gray market for peptides. It goes down that route. - Totally. - Playing the game of whatever. - Yeah. - I know, dude. - So it's so crazy to me. - Anyway, I got a cool study, let me see if I can find it on the effects of strength training on the elderly. This was a study that was done in 1988. So this is a crazy study. So true about this. So in 1988, there was a doctor in Boston who wanted to teach the oldest frailist people to lift weights to try to get stronger. And in 1988, nobody tried this. So nobody had done this before. Did you find it, Doug? - Yeah, do you see that? - Yeah. - Great Googler. - Oh man, how'd you get that? - Yeah, just amazing. - The link was already in the show now. - Oh my bad. Okay. - So just stole that credit. - Just stole that credit. - First off, credit to this doctor in 1988, when in 1988, the last thing that any doctor would tell a frail old person to do is lift weights. - Oh my god, how dare you. - You're gonna hurt them. But they did anyway. So they did it at the Hebrew Rehabilitation Center for aged, for the aged. The residents average age, you wanna get, you wanna hear? 88. - Wow. - So these were like old people. - Oh, yeah, yeah, yeah. - Okay. All of them had multiple chronic diseases and then frailty and falls were like a fax of life. Six women and three men completed an eight week training program. So it's like one of the first studies on strength training and the elderly. We have much better ones now. They did one exercise, three sets of eight reps, three times a week. Here's what they found. You're ready for this. This was published in the Journal of the American Medical Society. The minimum strength gain. So of all of those people that did it, remember average age, 88. Minimum strength gain was 61%. - Average strength. - 61. - Average strength gain was 174%. The maximum strength gain was 374%. - Wow. - Zero injuries. - Over what period time? - This was done, let's see, eight weeks. - Wow. - Eight weeks. - A 300 injuries. - Zero injuries. - A hundred but gains. - One of the, one of the people in their Dorothea Tishler, she was 92. She said, I became younger. Five years ago, I could hardly walk. Now I can walk better than my daughter who's 72. And this is because-- - Well, there's more than my daughter who's 72. That's crazy. - I'm not crazy. - So now here's a deal. - That's crazy. - By the way. - That's crazy. - The, your potential for strength is reduced when you get older. So this is where people get like confused, right? 'Cause you're like, what? 300% increase in strength, but you're 90. Yeah, yeah. A 90 year old is not gonna get the peak strength levels after from training that a 20 year old. That's true. The top is definitely minimized. But the potential to gain strength is still there. And the potential to build muscle is still there. And 300% increase in strength sounds crazy. But when you're talking about somebody-- - Super frail. - You can't stand up without assistance. To be able to stand up without assistance. That's a 300% increase. - Oh yeah. - And a lot of people's-- - Nothing but improvement there. One of my favorite-- - All of the place. - It was one of my favorite demographics to train because as a trainer, and I love training people, because you see people's lives improved and you get to be a part of that and a super rewarding. But nothing was more rewarding. I mean, people losing weight is rewarding. People like getting stronger is rewarding. And I got in shape, that super rewarding. You know, my 40 year old clients, 50 year old clients great. But when I had my 90 year old clients, - So you were like-- - So you were bringing life back to them? - I had a full time nurse. Now I don't anymore. That's-- - Well, we're really part of the generation. The generation before us, it wasn't popular when they were kids to work out. It was-- - Wow. - It's only become popular now. And so I had, I wish I could put a number to it, but a large percentage of my clients above 55, could say things like, I'm in the best shape of my life. - Yep, yep. - And they're 55, 60, 65. I'm in the best shape of my life. And now a lot of that is because that they weren't introduced to strength training at all. It wasn't invoked back in those times, right? And so them getting introduced, even though they're older. And when they first come to me thinking like, is it possible for me to still build muscle? Is it possible? It's like, absolutely, especially considering, we haven't done any of that stuff. The potential is still huge. Yeah, you obviously, if you would have started this when you were 25, you could have seen potentially higher deadlift numbers and squad numbers. But if you've never lifted weights, even if you've never lifted weights and you're all the way to 70 or 80, and then you start lifting weights, the potential of how much you can build. - It's also just life changing and impacts your life. - I'll never add a client Kim. She was in her late 80s. And when her daughter hired me to train her and she was frail, she's like, you know, like your typical late 80s, never lifted weights. And I remember our first session, she came in in a walker and we had her sit on a bench. And so I have to like kind of assist her and sit down. And the first exercises were no weight in the extensions. So she'd like lift her leg and like extend her leg. I'd have her just reach up as high as she could and hold for tension. The first time we did where I had her stand up, she would hold onto my hands and I'd have her lean forward and she'd really just with a lot of strength come up. Now is it one rep? Months later, she was doing 15, 20 reps, standing and sitting, standing and sitting. And we almost got to the point where she didn't need her walker anymore, which is crazy. When she had been using that thing for years, I remember having clients that we, the starting was, they would use me assisted to sit up and sit down. So like that was our session. Like it was this is, we do a little bit of mobility stuff to get going and then it would be like, this is all we're doing for the entire, was getting enough strength to do that with long rest periods in between. And then to watch that person who needs your assistance to just get up and down from her, to be able to do that themselves, sort of be, you know, leg pressing or doing weight, you'll actually wait on their back as just, in the best amount, in the coolest thing to watch. - In the best thing to see their change, 'cause you'll see this in the data, cognitive function improves, attitude and move, progress improves. - Perfaces, yeah. - We have a client here, I'll say, I won't say her last name, Jean, you guys know Jean. And we call her Mean Jean because, she's been here, how long has Jean been here now, training with her? - He's trained with, he's been here for six months, two years. - Okay, yeah. - She trained with Tyler? - Yeah, Tyler, okay. So Jean comes in and lover to death, and so she would come in and she'd kind of be like a kind of crotchety, like a bad mood. - You know, whatever, and we teasers have fun with her, whatever, and I'm used to it. Like when I had my studio and people will come in for the first time, they do the thing and you'd summon them kind of, I don't necessarily want to be here, I have to kind of deal, kind of, - Yeah. - She's prickly, I would say. How many months now has she been with Tyler? - I say six to nine, I don't know exactly. - Yeah, less than a year, less than a year. She's got the biggest smile every time now. - Yeah. - Her attitude and completely changed. - Completely, completely 180. - She's got like the happiest face ever. When I remember the first time I talked to her, she was kind of like, why aren't you guys open all the time? I want to come into the air. (laughing) And I'm sorry, chief, get to meet with your trader. And now she's like this big smile at her face. And it's for sure it's been changed, like changing for her. - Yeah, let's see. - Love seeing it. - That's so cool. (air whooshing) - Another capsule or powder, it's a liquid supplement. So you take a daily two ounce shot, it tastes like fresh squeezed orange juice, and it cleanses the liver of unwanted stressors that are slowing your liver down. Why do you want to do this? 'Cause you feel better. So when your liver is bogged down, your skin doesn't look as good, you've got less energy. You just don't feel good. Fat metabolism can even be impacted. And you can also feel more inflamed. Your digestion also gets affected by the way. So here's what's cool about dose and their liver product. It's got real results. It has two double blind placebo controlled studies showing it actually works on liver enzymes. It works, you guys. It's a real supplement that works and it's all natural. Go to dosedaily.co/mimepump, use the discount code "Mimepump" and get 25% off back to the show. (air whooshing) Our first caller is Bobby from New Jersey. - What's up Bobby? - What's up Bobby? - What's going on guys? It's a pleasure. - Hey. - Yeah, thank you. How can we help you man? - I'm gonna, I'll start reading the email that I sent you. First of all, I love the podcast. Fifth, five years old this time, start my health journey in September 2024. I went for my yearly physical and my numbers were all going in the wrong direction. My cholesterol was high, elevated blood pressure, elevated A1C. I'm 59, I wait 230 pounds that time. I told my doctor I'd start intermittent fasting and eating better, I'm back in six months. I went back in March of 2025. I got down to 217 pounds. Most of the time as I cut out all starches and sugar, was exercise in a little bit and intermittent fasting helped because I'm a truck driver. So I wasn't eating, you know, when I got home at night. So for the next six months, from March. until around August, I was just back and forth from like 217 to 224, really not losing anymore weight. In August of 2025, I went back to the doctor. My levels have come down, but they still weren't normal. And that was when the GLP1 was recommended. So he prescribed that 2.5 of that down. I didn't start it until October because I wanted to do the research myself and really just looking to it because I wasn't sure about it. I did a lot of research on the internet. That's when I found you guys. And I started taking in October of 2025. I started with 2.5 milligrams. The first month went up to 5.5 milligrams in November. And then in January, I started every other month at 5. I've never went about 5. And for the last 3 months, I've been doing it once a month. And I've stayed at 180 pounds. And as of March of 2026, I'm like 55th birthday on my levels are normal. First time I've got low work and it's been normal in about 30 years. That's stuff. That's great. Congrats, man. It's awesome. Yeah, thank you. So while I'm looking for basically new guys, a program, something that's stayed on pace. I want to lose some body fat. I want to stay around 180, 180, 5 pounds. I really don't want to lose too much more weight. And something that I can just do in a normal day because I have the tendency to overdo it once I get into it. So my 3 days, it's a really turning into 5, 6 day workouts. I don't want to hurt myself at this point. Can I make a suggestion, Bobby? Yeah, I think you are light enough on the scale that the focus shouldn't be around losing anymore and actually starting to build. And as you build your physique, I think you'll lean out and reduce body fat. I think 180 pounds is plenty light enough. And you're probably assuming your calories are probably pretty low. Yeah, and in the email, Bobby says 17 to 1900 calories. Is that still happening? I'm over 2000 now. I'm seven around 2020 100 right now. Okay, it's still a little low. Yeah. So tell me about your date. What does your activity look like? Pretty much, I get my steps in whether I'm at work. If I, you know, if I'm at work, I'm like, I said I'm a truck driver. So if I have any downtime, I get out walk. But yeah, I get home at like seven o'clock at night and I usually get a good workout in between seven days a day. That's pretty much it's my daily activity. I'm pretty much driving all day. So whenever I get a chance, I'm out walking, you know, any idea on what steps average like in a normal day. Do you have any idea? I'm averaging around 8,000 days. I get over 10,000. Okay, that's not bad at all. And when you're working out, how long does that take you? I'll usually go an hour, a little over an hour sometimes. Okay. And that's, and that's turning into five days a week and that. Yeah, I mean, it's definitely three days a week over an hour, like an hour, hour, 15 minutes. Then the other two are probably right around an hour, maybe 45 minutes where I do like a core cardio workout. I do like one day of, I'll get on the bike and do like a 30 minute interval cardio. All right. It's, I mean, it's going to be pretty simple, pretty simple prescription for your Bobby. I'll send you maps 15. It's a lot shorter than what you're doing, but what you're doing is overdoing it. Yeah, I was looking to that and I was wondering if it would be enough for it is. It is. You've reached a point now where your body is adapted to how low of calorie and how much activity you've done. And you've done a great job. You've got down, you look great. You've done well. Obviously all the markers are telling you that you're getting healthier, but you're at a point now where it's time to build. It's time to build muscle, build your metabolism. Yeah, okay. Yeah, you, we should easily be able to eat 2,800 to 3,000 calories and maintain a healthy fit physique where you're at with less activity than what you're doing. So that's so it's, it's, you're, you're in a good place, but the prescription is going to look, you're going to, when we, when we tell you what to do, it's going to feel like it's not enough. So the hard part will be the psychological part. You're going to feel like, and then you can't let the scale mess with your head because hopefully we build some muscle. And you might see the scale go up to four pounds initially because we're eating more calories and we're lifting weights, but we're heading in the right direction. And so that's what it's going to look like is a slow reverse diet, increasing calories a little bit and following a protocol like map 50, you're at like what 2223. Calars are now. Yes, that's round 21 21. Okay, so I would get you up to 20 to round out the gates 2526. Hit your, hit your body, hit your body weight and protein. If you're not already doing that, be consistent with that. And then follow maps 15, continue with your steps. If you want to do a little cardio, steady state, that's perfectly fine. And what you'll see is you're just going to get stronger. You're going to get stronger, very consistently. Awesome. Yes, I love to have a follow up afterwards as you follow through this, because I think you're going to, you're going to see some great results if you, if you follow the prescription after about four weeks at 2500, 2600 calories, you're feeling good, you getting stronger. You can bump it up another couple hundred calories up to 27 or so. All right, cool. Yeah, I mean, I have no problem. I love it. Yeah, even though this is a generic prescription, I'm going to tell you right now it's a pretty good gauge is the first month, South saying go up 200. Your second month of the program, go up another 200. The third month program, go up another 200. Yeah, that was a good step. So we should be, we should be close to 3000 calories by the end of maps 15. And I think you'll be feeling strong, looking good like all the things. So, and then I love to, I love to follow up with you. I'd love to hear how, how you're going after three months. Absolutely. Definitely. Cool. We'll send that to you, Bobby. I appreciate it, guys. Thanks for everything. Keep it posted. Thank you. Pretty easy. Yeah, yeah, basically. You're a good job. He did, but I'll just, just for people listening right now, what we're trying to do is reverse them out of some kind of mistakes he made. Ideally, this work, he would be where he wants to be already. Oh, yeah. Because we would have reversed him. Yeah, yeah. Earlier on, we would have focused on building. He's still in a loss a lot of body fat, but he wouldn't have, you know, sitting around. Because in his email, he was for a while, 1700 and 19 hour calories. Yeah, so, you know, 8,000 steps a day, lifting weights five days a week. He's a guy. Yeah. 180 pounds. Like that's really low calories. Yeah, it's very, it's very low calorie. And that's a, at that point, this is where people get. He's already, he, you know, you know that he knew he was so low. Like I'm at this point, 1700, I can't go lower. I'm already doing 8,000 steps. And he's a truck driver. He doesn't have that much time in the day to get probably 15, 20,000 steps. You hit it, you get to a place where you're like, okay, where do I go from here? And we should have reversed. But I mean, I'm, I feel pretty confident. If he, if he takes a prescription and follows that, you know, we might see five to eight pounds on the scale up possibly. I think so. Yeah. Yeah. I think so, especially following a good workout program. Yeah. It's appropriate for him. Yeah. Pumping his calories. I think he's going to build a great strength and muscle. Yeah. Our next color is Casey from North Carolina. Hi, Casey. How you doing, Casey? Hi, guys. It's so good to be here. I appreciate it. You got it. How can we help you? Yeah. So I've been a listener, um, avidly since 2019. Um, truly in love with your guys's content and truly everything you guys put out there. Um, so I have a question kind of regarding my lifestyle around having an autoimmune disease. So about three years ago at 31, I was diagnosed with Hashimoto's by functional functional health practitioner. At the time, I was kind of recommended it to cut out the gluten the everyday things, right, that we put kind of just assume with, um, gluten, the sugar, pretty much dairy process, uh, pretty much anything. And then it was also encouraged to go down the hit style workouts. And I have to admit listening to you guys hearing that it's like these mixed signals. So I started the hip program that you guys have, um, added in a spin class once a week, continued doing yoga class once a week. Um, and in a direct way, I like, like I said in here, I don't like hit, don't love it. Um, all the things. So went back to lifting. So I run symmetry once a year and then run anabolic the rest of the year, along with anabolic three days a week. I also do the yoga, the one 45 minute spin class and, uh, trying to make sure I get the eight to 10,000 steps a day. So kind of just some back steps to this is prior to 2023. I'd always been in the gym, but never really looked like it. I've always been on the bigger side, even in my early teens. And I was really in kind of an early teens already going to the doctor and kind of talking about my thyroid and getting it checked. Um, so then in 2015, I dropped over 60 pounds and felt great around the 175 mark. And over the course of the last three years, I've put on 40 pounds and really kind of. of in this like unsure way. And so I eat around 2,200 calories, drive the hip protein, around the 170 mark, cut out gluten-dairy alcohol, processed sugars, and did a reverse diet for about six months there. And really, I bumped it up, I bumped on my calories about 2,600 calories, and just didn't see much change. And I really thought I would, I thought maybe that was maybe a factor. Just my calories were needing some adjustments, and just didn't see a whole lot happen. Actually, I kind of increased. I kind of gained a little bit of weight. So question is, with having the auto-immune disease, would anything training wise need to change? Additional supplements, dietary, feel as though I'm just doing like your average advice and not really seeing much of a change in results and just kind of curious what your guys is, maybe input, would look like to me feeling better and dropping just a little bit of weight. Yeah, good question, Casey. Tell me about the rest of your life. What do you do outside of working out and stuff like that? Yeah, so I'm a teacher. So I'm in the special ed world, and so kind of have been for the past 10 years. So I kind of got to lock in on that, but I love it. Let's see. Yeah, the gym love that. I'm social, love to do kind of going out, seeing friends. Yeah, family kids. No kids. I do have family, but they're back in the Midwest. So I've kind of built my own family out here in North Carolina. Great, and then how's your sleep? Great. I'm a, I'm going to make sure I get about eight to nine hours. Okay, I'm curious as to why the functional medicine practitioner recommended such intense exercise. It's not a match at all. That's what I thought, especially. I mean, just because I love hearing your guys' thoughts on things and you've had a couple other collars with some, somewhat similar questions, and that's your guys' advice too, was like, don't eat like, like, Adam says, like, yeah, like, listen to the change, the less amount, but I, yeah, I was kind of in that curiosity too. And why 1800 calories was the other, the other recommender, and I'm like, okay, you know, not loving it, not loving how my body felt. I'm like, wondering, is that what I needed to do? And I just didn't give enough time, or is it truly not the right advice? I like that you cut out gluten. There seems to be a connection with that. And your body is thyroid and you do about it. I like that you cut out sugar. I like that you're nighting process foods. I think your body is maybe fried. And this, this tends to be the case with autoimmune issues. When we have autoimmune issues, we tend to be more sensitive to stress. That's why I asked you about the rest of your life. Now, as a special ed teacher, I'm sure it takes a lot out of you. I know my mom works with kids like that. And I know it's a very, I mean, it's a demanding takes a lot of out of you. But I do think your body is a little bit more sensitive to stress. And so I would change your workout. I wouldn't push anything. What I mean by that is I wouldn't push a reverse diet. I wouldn't push a cut. What I would try to do is kind of sit somewhere that feels good. And follow a program that looks more like Maps 15. I would do no additional exercise. You can do yoga if it's like Yin yoga. I wondered I wondered if you'd recommend that because I tend to be on the warm flow side. I know I wondered if maybe you would say kind of go the Yin slow. It's all good. And Maps 15. So Maps 15, hit your staff. Do you know where your calories are sitting at right now? I've been on an average of 2200 calories, probably a past month. So there's a couple of ways we could do this. You can stay around 2200. Follow Maps 15 if you don't have that. I'll send that to you. No additional workouts. Okay. But walking Yin yoga totally fine. So anything else you do, I want you to think recuperative. So like, okay, I'm going to go outside and walk. It's going to be a recuperative walk. Or I'm going to go do a yoga class, which one's recuperative. The only workouts you're going to do are Maps 15. With diet, there's going to be two approaches. One is you can keep tracking and I'd you know, stay around 2200 calories. The other one is to do this. Hit your protein targets, stick to whole natural foods, and then eat when you're hungry and don't eat when you're not hungry. Okay. Okay. So that's going to allow fluctuations. It's also going to take stress off of you. I don't know how tracking feels for you, but I know for most people tracking constantly, it's an additional stress. I got to count everything that goes into my mouth, type of deal. Yeah. Especially when you cut out gluten, sugar, dairy, and processed foods. And so those are two options. The one that resonates better with you I would go with. But the only thing I would have you track would be protein. And I think 170 grams of protein is perfectly fine. And aim for that whole natural foods. I'm hungry. I'll eat some more. If I'm not hungry, I'm not going to eat as much. And then just follow Maps 15. And then the idea is to let your body settle down a little bit. Because I think rest and build. Yeah, because I think you've been it's I think it's it's very reactive to stress. And you know, symmetry and a ballic, they're not bad, but coming from where you've been, I think we need to scale back and give our body like three months at least of kind of like this kind of lower and 10th three lower volume style of training. Just to let your body heal a little bit. Casey, just out of curiosity. I know you been listening to show for a long time. And so you obviously know what we talk about diet philosophy and all the things around there. If you were being critical of yourself on your diet, what would you say is the areas that you are the most challenged with or you struggle the most with? Um, probably you're when you're weakened. I tend to do really well. When I've got this like mindset and everyone around me knows like, Hey, like we're dialed in. But I think like that Saturday night, date night, we might go out and yeah, sometimes it doesn't ball gluten. Because I do wonder if that also maybe factors. Yes. Like do you have any bites of it? And it really resets me. I you so it's not always true, but it's often true with thyroid antibodies. You got to avoid gluten like you have an allergy to it. Yeah. Okay. So like like like no cross contaminant like it's like you can't get near it. Got it. To allow the immune system to to to kind of settle down. Because even a little bit of exposure here and there can keep things a bit elevated with the autoimmune issue. And because you know that about yourself as we're since we're given all this advice right now, everything's still saying on point. And then my piece would be when the weekend make that a thing, make that a thing at least give that to yourself for 60 90 days. So you can see what a difference that makes when you do take all the guys he's saying on the diet recommendations, the exercise recommendations, make it a goal set a goal for a certain amount of time. I'm going to win these this many weekends in a row. And I want to see what kind of impact it makes. And I have a feeling if you take all of the advice we've given you win those that many weekends in a row. I think you're going to feel and see a nice difference. But I want you to really gauge it by how you feel. And by performance, let's not worry too much about the scale until we start to see strength and we start to feel better. Then we can start to worry about that a little bit. And then what I said about the diet, oftentimes, and you let me know if this resonates, oftentimes the reason why people go off on the weekend is because they're so strict during the week. And so if the tracking is not so much on the calories, but just the protein and staying away from those things that you're reactive to, and might give you the flexibility on the weekend. So you go out in a day and you're like, you know what? I'm going to stay away from gluten sugar like those types of things. I'm not tracking my calories. I'll hit my protein. And now I can kind of enjoy myself a little bit. And if I'm a little hungry, I'll eat more if I'm not, I'll eat a little less. So again, you know, you know yourself. If that feels like it's going to make you more consistent, then I would go in that direction. Sure. Okay. Yeah. I definitely think that that's manageable. I think like you said, three months even just to see, because I don't, I wouldn't say there's extreme cheats or like I go off the tracks often, but I wondered. I heard something not too long ago. Like it can set you back even even a month. Just like yeah, digestion wise. It can. And then do you have you ever been tested for like CBO, CFO parasites? No, I haven't officially been tested, but did do the organify parasite cleanse, which I loved. I felt great after that. Did you really? Yeah, that was January that I did that and felt really good. Okay. So that's the last time you did it was then. And what did you notice afterwards? Just you just felt better? Yeah. Yeah. I was like, um, probably a week after I finally started, like, just feeling more relaxed. I didn't feel as much digestion. It was like, I felt like digestion overload. Maybe the best way to put that prior and it just kind of like. So here's how you would use something like that. I would do it again. Okay. When you're done, I would wait two weeks and then do it again. So here's what happens. If there are indeed parasites, it'll, it'll, it'll, it's pretty good odds. It'll kill the parasites, but not touch the eggs. So you're finished with it. You feel better 30 days later. You start to feel worse again. That's because the age of eggs are hatching. So that's why you would wait two to three weeks and then do another cycle. Got it. Okay. All right. I will like just within all of this supplement route. Is there anything within having Hashimoto's but autoimmune disease you guys would recommend? Yeah. I would go methylated B vitamins. I would do vitamin D creatine. I think creatine is a good idea if you don't already take it. And that's that's pretty much it unless you see another functional health practice. practitioner, they recommend some other stuff. I don't like treating, personally treating autoimmune with supplements, but really more supportive. And so-- - 'Cause I do take quite a few supplements. So I'm like looking at the list going, is there any chance any of these can get weeded off? - Which ones are you taking? - So I've got finally put on level thyroxine. 25 milligrams. I do seeds, probiotic amultivitamin, ferritin, zinc, digestive enzymes, fish oil, magnesium, and then I started taking rose carcumin, carcumin. - It was a good thing. - The rose is cool. - Yeah, the rose are all fine. I don't think the multivitamin, the probiotic, would be the more kind of necessary ones. - Okay. - But yeah, I think you're totally fine. - Okay, cool. - It's just a stuff. - Perfect, well I appreciate it guys. I have a lot. - And then vitamin D, one more thing. Have you had your vitamin D levels tested? - I did, yeah, yeah. - Okay, okay. - And then back in range, yes. - Okay, good, that's it. - Yep. - Good. - All right, well perfect. Thank you so much guys. - You got it, and I'll send over maps 15, okay? And then you know what, let's get you back on in 90 days. I wanna see how you feel. - Okay, yeah, that'll be awesome. Thank you so much, I appreciate it. - You got it, all right, Casey. - Bye. - Yeah, it's interesting how, I don't like you giving her freedom on the weekend. - Yeah, well, I sense this. I, this is why I have. - This should be really controlled on the weekend? - Yep, yep. And that's exactly why I asked the question I asked, and she gave me the answer that I thought I'd get. - I'm an, I surmised the worst thing that she does on the weekend is eat gluten, if she is in fact reactive to it for the autoimmune. I think that would be the worst thing that she'd possibly do. Eating more, it's got its own, you know, detriments, but I've worked with enough clients with antibodies to see that they just, they would just have a tiny bit of gluten. - Well, that's my problem. - And they'd be crap, and I feel like shit for my machine, my point to winning the weekend is you gotta make that extra effort on that weekend to be really strict. If you're a teacher, your, like a teacher, organized always. They're organized with their money, they're organized with their schedule. So I bet you Monday through Friday, she's dialed and locked in, and she's got high stress, hoshy mooch, got all this stuff going on. We can, she's like, oh, let go. And then that thing gets crept in the diet, and whether it's a little bit of it like you're saying, or it's like a little more than it's saying, like whatever, that's the time for her, and she's admitted to that's it. It's like, I would want her tight on the weekend. Be tight on the weekend, be strict on it, be dialed in, don't let anything like that into your diet. And then I bet the rest of the week takes care of itself. - I don't disagree. - Our next caller is Sharon from Connecticut. - Hi Sharon. - How you doing Sharon's happening. - Nice to meet you guys. - How can we help you? - I've been kind of just listening to you guys in the background for the past few years. My husband loves your content. It's always on the computer or on his phone. So it's always wherever the rest of the family is. And he's lost about 90 pounds. He's put on a ton of muscle, and he's used a lot of your content to, um, I guess make that easier. And he's always like suggested that I should call in to get some advice. And so I figured I would just try it. It wasn't really expecting a response. But basically I have a bunch of medical stuff going on. I have hypermobility. So my joints are basically too loose. It's a connective tissue disorder. I have something called hyperangenergic pots, which is dysautonomia. Basically there's not enough blood volume in my body. So I have to wear compression garments. I use electrolytes on a daily basis. And it just affects stuff that your body controls on its own heart rate, blood pressure, body temperature, digestion. So just standing up, my heart rate could shoot up, like almost 200. And my blood pressure can shoot up dangerously high. But then when I lay down it all resolves. And then I also have something called MCAS, a histamine issue. So it's like I have a lot of hard time working out because working out can trigger histamine release. And I could get hives or angiodema. And then I had done a couple cycles lifting with my husband like a five by five and a three by seven. And it did well a couple of years ago, but well, last year. But this year when I try this whole winter, I tried to work out and I kept injuring myself every time. And I know you guys have a lot of programs. Like I think the one for like in the 40s. But I was wondering if you guys had a program for people that are old because he told me that you guys have made progress with even elderly people. And they have joint issues and mobility issues. And so I'm wondering like what's a way that I could actually make progress, but without risk of injury? Yeah, it's a good question. And I appreciate you calling in. So there's a couple of things we need to consider with exercise for someone like you. One is we have to manage intensity very carefully. I think you already know that. So your intensity is always going to be moderate. And you're going to treat the exercises like practice. So I don't what you don't want to do, Sharon, is going to a workout trying to work out. What you're going to do is go into a workout trying to get better at the exercise. The exercise. Getting better at the movement. The second thing with hypermobility is that you're not going to do the full range of motion. So when you see an exercise and you see a squat and they go all the way down and all the way up, that's not what you're going to do. You're going to stop and keep your reps short because those end ranges of motion where you'll hurt yourself because of the hypermobility. You're also going to do things like you also want to do things like isometrics. So like there's a couple of ways we could do this. One way would be, and you can see me on camera, if I'm doing a shoulder press with dumbbells, normally we'd have you go, let's say, all the way down. I'd have you stop here, you'd hold there for five seconds. And then when you go up to the top, you'd hold there for five seconds. Oh, okay. And you would do isometrics at these ranges of motion, not the end ranges that you have, which are really deep, but cut short and then hold. Okay. Okay. And the intensity, a little bit intense is okay, but really it's just about practicing the exercise. I want to ask you about the electrolyte consumption. Do you know how much sodium you're taking in a day? I use element E and I basically just use a half a packet and almost every water bottle I drink all throughout the day and night. And how many packets do you go through a day? Two to three. Okay, so that's 2,000, 3,000 milligrams. And then what about your diet? I've been trying to like cut sugar completely out because that increases the inflammation. Yeah. Same thing with I'm trying to reduce the process. Food, my husband eats like extremely clean, like even when he's bulking, it's clean. Okay. So the food content over the past few years in the house has just gotten a lot better. So in general, I try to, oh, I forgot to mention, years and years ago I had gotten a gastric sleeve. So the amount of food that I could eat isn't typical. So I try to eat smaller meals and prioritize protein. We'll try to throw a little bit of fiber and a smaller bit of carbs in there as well. But I also am in my early 40s now. And when, like just a couple of years ago, if I just, you know, got strict with my diet, the weight would like fall off. Like my job is kind of active. I'm a construction worker and a truck driver. So I have really long shifts, like 10 to 16 hour shifts and moving around doing stuff all night. So if I just, if I just ate well, weight would fall off. But it's like a little bit puttin' it on. It's not coming off like when I'm eating. It's like I think took me two to get down five on's. And it never used to like that before. - Okay, so it's gonna sound crazy, but I don't want you to chase any weight loss. I'm not saying that's not gonna happen, but I think if you chase weight loss, you're gonna move in the wrong direction with all the behaviors and actions. - Okay. - I'd like to see you play with a higher sodium intake. Especially with the issues with blood pressure. People tend to respond better. When you started adding electrolytes, did you notice an improvement? - I noticed a slight improvement. It's always better than more I drink. And I guess for the way my body works, the water and actually work water supposed to be out of the electrolytes. So the more I drink the better and the compression may actually help more than anything. It's like a body compression. - Okay, so when you increase your sodium, increase your water, but I would play with that a little bit. If you had two to three packets a day of element, you could go up to four. - Okay. - And be consistent with it. So that'll include more water. I think it would be wise. And I don't know how well you do this, but I would avoid foods that people tend to be reactive to. So gluten and dairy, legumes and all legumes, including peanuts. And I would just avoid those to start completely. Pretend like you got an allergy. That's really the only way to see if it'll make a difference. And yeah, and then as far as a strength training program is concerned, I would send you map starter. You can follow map starter, but do what I said with the range of motion and the pausing, where you're pausing and holding and trying to stay tight at those beginning and range of motion. - So should I do the ranges of motion without weight starting out? - I would start, well, I don't know how strong you are, but you're looking for a, like you want to feel like [BLANK_AUDIO] you're training, but I don't want you to push yourself super hard. I just want you to kind of feel. The issue is, go ahead. I'm sorry, apologize. I've started because he's taught me how to start low and up and she was while I'm working out, I feel fine and I actually like nothing wrong. It's not in the math workout, I'll move and I'm like, that doesn't feel like I did something. Yeah. But I wasn't, my husband was that I might have to learn how to feel muscles and act with the muscles and get the moves right for I, because I think I can't do it. I like with the five by five, I said that I got stronger just like here, but it's like three, three, every few days, a few weeks, so winter, every my try to work out in night. I wasn't struggling with it, but there would be an in one test. His suggestion about getting connected to the muscles is correct. And what Sal's advising to do is the way you'll do that. So if you just shorten all those movements up that you were probably were doing with your husband, just don't go as deep, don't go as low in all the movements with weight. That's fine. And pause at the bottom and pause at the top. You're building isometrics in there. That'll help you connect to the muscle better. So I need to agree, angle, like rule for each joint. It's kind of like a little bit of a standard that we've had as trainers, as to try and kind of keep people within like these 90 degrees of your squat or the angle with your knee, angle with your overhead press. So just as a general kind of gauge, but yeah, to keep that monitored is like you're starting and then your end point with extension. You really can't hold the isometric too long. So in other words, like really emphasize that. So that becomes more important. So let's say it's a call you guys you said you did five by five with your husband. So let's say the the workout calls five by five. And you only do three reps, but you pause for five seconds at the bottom. That's fine. I'd rather that than you add a bunch more weight and try and get to five. It would be better for you to really emphasize the the pausing and the isometric portion. That's what's going to get you connected to the muscle better. So isometrics are going to connect you better. They're going to prevent you from going too deep, which is where the injury happens. And they're also better at strengthening connective tissue and tendons, which is what you need. Yep. I'll help you recruit muscle. That program that that you were talking about is that like a certain amount of time on a days, just a few days, like what is the it's three days a week. You need dumbbells and a fizzial ball. Okay. Yeah. So you can get see on it's pretty it's pretty accessible. One more question. Do you take high doses of vitamin C? I do they put C together with K? No, D with K. Okay. Yeah. I think I think I have a C, but I think it's in it's in combination with some else for better absorption. I just can't remember what it was. I would look up. So you do this. I'm not going to recommend this, but I want you to look up vitamin C with some of your your conditions and look up high dose vitamin C and see what the see with the literature says because I have a theory of suspicion that you might find some positives. So you'd be know something like a thousand two thousand milligrams a day, but I would look it out for sure. All right. Yeah. I'll do that. Thank you. You got it. I'll send over that program to you. Okay. All right. Thank you guys. I appreciate it very much. You got it. All right. One of the most difficult clients ever had, ever, because I'd never experienced it before was a hype, someone with extreme hypermobility. Yeah. Could not throw it. There's a few factors as going to say throwing the blood pressure. Yeah. She's got a lot going on there. Yeah. The compression. Yeah. All of that. I mean, we didn't we didn't recommend it, but when she listens to this, if you still struggle through this process, she'd be great candidate for a coach. Of course. Of course. She got a lot of like it was going to be a lot of hands on like spotting with a machine. Yeah. That's right. And we have coaches that can help can help you through this. And I know why she send her dog a link is, hey, if you want to get more, you know, talk with a coach, spend some more time. And because two years, the center up, well, you said something I think that is so key and that sometimes it's really easy to say it. It's very difficult for the average person to understand it or go by it, which is like how she feels is the most important part of how we how we gauge intensity. Yeah. Not can she left more weight. And so sometimes that takes coaching through that process. No, it's education. I literally, I had a client with hypermobility and couldn't figure it out until I started shortening her range as a motion. Yeah. But she would get dizzy after a set of like a squat or a deadlift. And I remember we would like, we, you know, she deadlift put the weight down and she get real dizzy. We'd have to sit down. And so I had to teacher to stay tight. Yeah. After the set. So like after the set, I'd be keeps squeezing your legs, keeps getting slowly released them because her blood pressure would suddenly drop. And so I think there's all this, there might be a correlation. You know, we, it's so rare, right? I think each of us probably only had a couple or a handful of of these clients in our tire career. So we didn't put a lot of focus on this, but it feels like we've had quite a few people. Yeah. Maybe worth writing a free guide for hypermobility. Uh-huh. Maybe just like a real real kind of generic steps on what to do and protocols and maybe some demos of some movements. Honestly, the perfect routine for some will hypermobility would be like three months of isometric. Well, I was, so what I was going to recommend to I know you with the starter route was I was going to tell her to run phase one of symmetry. I mean, that would be good too. You know, was run phase one of symmetry for a while. Just that. Oh, just that alone, especially with her condition where she's just like, you know what threw me off about that was her histamine issue where she breaks out hives with intensity and pure isometric or intensity. Yeah, like you're driving. Yeah. So that's the reason why I was like, we'll see. Our next color is Renee from Hawaii. Hi, Renee. Hey, do you want Renee? Hello, hello. Hey guys. Hi, how are you? Good. How can we help you? Well, how much time do you have? No, thanks so much for taking my call and all the information that you guys provided over the years. I only just started listening to you guys, but immediately dove right in and have caught up on pretty much all the episodes. So thanks for everything you guys do and Jackie first, squeezing me in. Last minute. So I kind of just like wrote bullet points so I don't ramble. So here we go. I am 39, 56 and currently weighing 160 pounds, unfortunately. Roughly about 28% body fat. I'm a single mom of two boys that are 13 years apart. I had a tubal ligation in 2020 recently diagnosed with adenomyosis after years of pain. So I'm scheduled for a v-note has directed me on the 10th week from today, minimally invasive. So it should only take about like four or six weeks for healing. I am a one-time bikini competitor after only eight months of training. I had joined a private gym that offered like small group personal training and did some body recumb then. My goal is to stay, get stage ready for wellness by 2028. You know, I know I need some time to build. I guess my question ultimately is like what maps program will kind of get me the best results until I can afford a coach because at the time I just I can't right now. So I started in late August of 2024 at 150 pounds, approximately 27 body fat. So pretty much where I'm at again. When I got on stage, I was down to 126 pounds, approximately 21% body fat. I know I definitely was not ready to get on stage, but I wanted the experience. I had a less than favorable coached approaching that date, but I had a great experience nonetheless. Jumped headfirst into getting my CBT because I loved fitness and wanted to help other people with it. Post show I had zero guidance with the reverse dieting. So just kind of miss Piggy that for a little while. Then I had a car accident in September that I totalled my car which broke some of my toes that affected my balance. And I had a had a bruise sternum which also affected some of my exercises with like range of motion. I had recently been hired at UFC as a personal trainer, no clients, as of yet though. I was doing an assessment with one of the other trainers and they had pointed out some things that I didn't realize I was doing it correctly. Turns out the entire time I was I was training at that small private gym, I was not bracing my core and no wonder I was getting hurt all of the time. So I started doing some unilateral training and some corrective exercises because I have like a robot anterior pelvic tilt. So I know I need some deep core work, obviously post recovery and some help on my LPHC. I want to practice some diaphragmic breathing to kind of support that. Concerned about my weak pelvic floor. Also I believe I have hypermobility so I'm when I'm doing any overhead stuff without like I get the clicking in my shoulders. I'm constantly hyper extending my knees so then I have pain there, my hips. So I've been trying to do some corrective exercises for that and because Because of that, I have been avoiding the barbell exercises completely because you guessed it. I'm afraid to get hurt. So I'm trying not to focus on the numbers because I know that I need to build into a wellness body. I need to feed that. But I have problems with my nutrition. That's why I feel like I have gained most of the weight back. I have a problem with emotional or stress eating kind of thing. I have to force myself to eat during the day because I'm not hungry. Even right after the gym, I'm kind of just still on the move. Keep going. So then at night, it catches up to me. And I know all of this. I have the body awareness. I just need to get to it. The adenomyosis makes it difficult for me to stay consistent. Some days I'm super, super tired, can't get out of it. Crazy pain. So I'm really looking forward to the historic doing and having all of that, hopefully taking care of. My sleep is averaging around six hours if I'm lucky, but it is non-restortive. So poor REM sleep, for sure. I take creatine every day, multi-vitamins, omega-3 fish oil, EAAs as I work out. And I am starting the zibiotic sugar-de-piber to hopefully help with everything post. So yeah, I just really was hoping for some suggestions on the mass-15 programs because I live super close to my gym. Just until I can afford to start working with a coach. Thanks for calling in. Renee, can I ask what's the motivation of the competing? Honestly, it really made me feel good at the sense of accomplishment. Yeah, I don't know. I liked the structure of that lifestyle when I was doing it. I felt like I was in control of my life pretty much. Because I hate it for you. Oh, no. Let's back up for a second. You got a lot of stuff going on. Oh, let's sell these sensitive. Yeah, you do, honey. And I think you might have liked it. You tell me if I'm wrong, OK? You said give you a sense of a call. Me give you some meaning, some purpose. And it felt like you were in control when other things feel out of control. Yeah. And that sense of accomplishment of like, because I have very low self-esteem. So when I got out there, it was difficult because I was like, oh, my God, I have to pretend that I'm confident in this right now. But I'm really like, don't look at me. I don't want to be like that. I get that. No, no, I get it. It was a hard thing and you did it. But you did it. I don't think it's a good idea to do it again. That's right. You already proved it. You could do it. You got a hysterectomy coming up. So you're going to be on hormone therapy after you get off? I'm hoping so. We haven't really discussed it that part. But I believe I'm keeping my ovaries so I'm not sure if, yeah. Okay. Okay. You got a lot of stuff going on, huh? And I think you need a break. The sleep would be the first place I would look. Can I ask you some personal questions? Sure. Do you drink or smoke weed? I do smoke weed, yes. And not so much drink occasionally. Okay. So the weed is really going to affect your restorative sleep in a negative way? Yeah. That's what's killing you around. I know. Yeah. That's right. Yeah. Yeah. Yeah. Yeah. And so what you could do is you would try to really reduce that and come off of it. And then if you feel like you need help with the cannabinoid withdrawal, you could stick to just CBD. And you're going to go through, I don't know, a couple of weeks to a month where it's going to feel a little worse. But that kills, that kills restorative sleep. I mean, that's that's a very well documented effect of THC in particular. I would try. I've been doing it thinking it's going to help me sleep. Well, it helps you fall asleep. And I can, I can attest to that feeling. I was every night weed smoker myself. And so it helps you fall asleep. But then you don't get rem. It's that's the problem with it. Yeah. Notice you don't, you probably don't dream either. You know, you don't dream probably much if ever. You'll get really crazy dreams. Yeah. You never really get really vivid wild dreams. Yeah. So, you know, I just look at that. Really focused on your sleep. And you said you can't afford coaching. How much is coaching? What do you, what do you think it costs? Like, what's the idea that you had on how much you would have to spend on a coach? I believe roughly about like four, five hundred a month, like right now. So about a year or two ago, I had left a domestic violence situation. So I had my, my, my, my, my son and I, my two sons. And I had to restart over again. And now I'm in public housing kind of thing. So like, I, I, yes, it's like really limited and only just got the job as a personal trainer. So not very many. Congratulations. Oh, thank you. So what I'm going to do this for now. I'm going to give you 30 days. I'm going to give you free coaching for 30 days with one of our coaches. And if you like it, if you like it after that, we have something called concierge coaching, which is a lot less than a number you said. Okay. Okay. Is there's a lot of stuff going on here? And I can throw advice at you, but I think it would be a good idea to have somebody kind of guide you like step by step step by step. Tag tag one thing at a time. Yeah. You know, we're going to, we would look at diet, we know, make sure you hit your protein, be consistent with that. But really it's about caring about yourself on. Like really treating yourself like somebody who deserves to be cared for is what's going to drive all the right behaviors. Looking for feeling like a show is going to make you feel like you have values the wrong direction, especially one that judges you by the way you look. It could definitely swing in the opposite direction. I love that you're a personal trainer because I'm going to tell you something right now. You start training people and you start helping other people. That's going to make you feel so good. Yeah. I want to equip you with with prime pro mainly because of what you also mentioned with your bracing and just a lot of the techniques in there, even restorative techniques after your procedure and everything else. To get you to learn really then on yourself and then how you can apply that to your clients as well. I think would be like super valuable. Yeah. I think prime pro plus as a trainer, just as a trainer. That's going to be so valuable for you. It's going to make you really valuable as a trainer. Yeah. And the UFC gym. And then are you responsible for getting your own clients or do they set you up? So they have set me up with one. But yeah, I'm pretty much responsible for kind of getting my own and I'm not very high I'm Renee nice to meet you like I I've never have been so that's where I've been really struggling with the part like I'm almost I was almost kind of giving up on it because I haven't I'm not very I'm going to do something. I'm going to do someone I've never done before at the at the possibly angry my partners. I'm going to give you our course or certification course for free. Wow. What the hell? That's right. Yeah. I'm already like was in there because when you first started it, I got in but then I was like, oh, I can't, you know, it's a costly course, but it is recognized by by the national certifications. And it's going to help you build your business. That's what it's focused on. Thank you. All right. Because I do have like a bigger long term goal of like doing a nonprofit for women who are surviving domestic violence. Oh, bless you. I don't want you to do a show. I don't think that's a good idea. Focus on sleep. I really want you to make that a focus. It's going to take you about 30 to 60 days to really fix that. Okay. So just give some time. And then when you get our course, open it and watch the videos and build your business. That's right now the most important thing you could do that I think will help you and all the areas that you're going to feel the best are going to be starting to build a client base. It's going to really give you all the things you're looking for. It really will because I feel like you're going to help people. I feel like training people is going to make you feel good. It's going to help you reflect on yourself. It's going to give you a sense of purpose. It's a wonderful career. And our course, what it does is it helps trainers build their business. That's the main focus of it. If you're not already listening to the Elite Trainer podcast to listen to that, which is all about. Okay. Yeah. That's a Elite Trainer podcast. Is that under the mind pump? Is that mind pump? No, it's not its own. Yeah. It's up on YouTube Elite Trainer podcast. And those are our coaches and trainers. And that's all they're doing is helping other coaches and trainers be better coaches. I'm going to have you come back on here and let me have you back on in 30 days. And what I'd like to hear is hopefully you get a client or two with them at period of time. Okay. And we'll talk to you then. Well, I was kind of hesitant because of the surgery. Like I'm going to be out. So how do I get clients if I'm. Oh, that's what the surgery schedule is. When is this scheduled? A week from today. Okay. On the 10th. Let's have you on in 60 days then. So give you some time. Yeah. Okay. Yeah. Thank you. Awesome, guys. Thanks so much. You got to make it. Just great. All right. We'll see you then. Bye. Yeah. It's the worst thing she could do is get on stage. Oh, man. But so what people didn't see, she brought it up. But what I saw on her email was she escaped an abusive relationship. And so she had to get away from that. She's got an issue where she has to get a history. She's got to be a part of the story. to do is like attempt to shred her body before sleeping all stuff. - Yeah, yeah. - So the last thing she should do. So hopefully what happens is this is what I meant when I said that I think training people's gonna solve a lot of this, she starts to build a business and starts to help people. - Yeah, yeah. - It's gonna feel so great. - You can't help it reflect on yourself. - Yeah. - Well, you're doing that. - No, you're co-ing. - As you're coaching somebody, you're going like, I need this. - That's right. - It's yourself, yeah. - Yeah, yeah, no, I think it's a great advice. And there's so much going on here that a blanket prescription of go-do all those things won't do anything. - The quitting weed or coming off weed would be the one thing that I would, you know, I'd call. - That itself is gonna be a process. - Yeah. - So it's like that, then the diet, then the like training properly, like, yeah. There's so much there that you would want to tackle those things one at a time and start to build and the main focus for her needs to be to get healthy. To get healthy, to sleep good, to feel good, not go get ready to get ready for a show, absolutely not. - If you like Mind Pump, come find us on Instagram. It's Mind Pump Media. - Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media.com. The RGB Superbundle includes maps and a ballad, maps for performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30 day money bag guarantee and you can get it now plus other valuable free resources at Mind Pump Media.com. If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.