2971: AI Workout Programs and GLP-1 Are Changing the World — Here Is What to Watch Out For

If you want to pump your body and expand your mind, there's only one place to go. MindPump. MindPump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in history, approaching over half a billion downloads. This is MindPump. Today's episode, we had people call in. We got to coach them live on air, but this was after the intro. Today's intro is 57 minutes long. Now, in the intro, we talk about AI workout programs, GLP use, diet, exercise, current events in family life. It's always fun. Look, if you want to be on an episode like this, here's what you do. Submit your question to MPLifeCaller.com. Now, this episode is brought to you by some sponsors. The first one is Juve. We talked about the red light panels today and how red light therapy has been shown to build muscle. No joke. Work out, get in front of your red light panel. 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Buy one, get one free. Right now, go to MAPS 15. MAPS 15 bogo.com. Here comes the show. T-shirt time. And it's t-shirt time. Oh, shit, Doug. You know it's my favorite time of the week. Two winners this week, one for Apple and one for Facebook. The Apple podcast winner is ETN Dixie Chick. And for Facebook, we have Dory Orlowski. Both of you are winners. Send the name I just read to iTunes at mindpumpmedia.com. Include your shirt size and your shipping address, and we'll get that shirt right out to you. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. The health and fitness world is changing. People seem to be getting in better shape. In fact, obesity rates for the first time in decades have plateaued and are dropping. Is it the AI workout programs people are getting? Plus GLP use? I think so. It's definitely changing the world, but beware. We're going to talk about the risks associated with both and how to use them properly. Let's get into it. You're never on social media on the weekends. Did you see my story that I posted this weekend? No. Was it about this? Well, not exactly this. Oftentimes, you and I are on the same page, so. Well, yeah, interesting. So I actually, and I was so weird, not something I would do, but felt compelled for some reason because I had just got back from Disneyland, and there was a moment where Katrina and I, I was like, I'm going to do this. I'm going to do this. And I looked at each other. It was like almost the exact same, thinking the same thing, because I think we had seen like multiple times now in these, you wait in line for 40 minutes, right? So what do you do? You look at people. You watch people. Yeah, you watch people. I mean, right? Isn't it, everyone, everybody does that, or you're on your phone. I don't want to be on phone with other people watching me on my phone, right? So we're people watching. And I say to her, I'm like, do you notice how many fit, healthy couples like our age that you see? She goes, yes, I was just thinking the same thing. And I'm like, I know. I'm like, super surprised. We're in Disneyland. It's typically not that. Totally not that. At all. Not that at all. It's normally the opposite of that. So really surprised. I'm like, this is odd to see that many, and that many this close to that. And it's not like some weird thing going on at Disneyland. And so that happened. And we were talking all about it all day. And then we get home, and we're back from a trip. So the first thing I did was go to the grocery store to go get all my stuff so I can meal prep for the week. And- So I'm in line, and I've got like a full grocery cart full. And it's like, I mean, I'm dialed right now. So it's like, everything is like, there's nothing bad in there. It's like, oh, very obviously, I'm making a bunch of healthy. The couple in front of me wearing workout attire, like, looks like they had just probably gone to the gym or something like that. Huge cart full of nothing but, I mean, all healthy food. And I'm like, looking at it, I'm like, cool. This is, you know. And then in comes another cart behind me, guy's wearing a rogue t-shirt, and has got a cart full of nothing but healthy food. I'm like, I don't know if I've ever been to the Safeway. And the whole line is full of health conscious people. And like, I thought, man. And so I did a little video saying, because I know we tend to, the media, especially social media and stuff like that, we highlight all this negative stuff and divisiveness and division. And that's what the stuff that goes viral. And I'm just like, you know, I just want to come on here for a minute and just share something positive that I'd seen the last few days. This won't go viral. Probably nobody will share it, but whatever. Uh, you know, this is, was really odd and cool and very, uh, gives me hope. Right. That maybe. A little encouraging. Yeah. Maybe in my 25 years of doing this can say for the first time, I feel like we're making a real positive shift in the healthier lifestyle from the, from the masses, not just like our little niche circle. No, no, you're right. We've got to help the metal community though, I'll be honest. Which one? The metal? They have the opposite experience. Oh, we'll get there, dude. Uh, so you're okay. So there's always a risk of being in a bubble, uh, or a lot of anecdotes, you know, like you, you, you buy a car, you suddenly notice everybody has the same car type of deal. Like, is that what's happening is what's happening to Adam that he noticed something he's paying attention and he sees more of it. And the data actually shows Adam that what you're noticing is happening. It's actually happening. So for the last seven decades, maybe, uh, obesity rates, uh, have been climbing in modern society. But we use America and America obesity rates have just been climbing. And it's like, it's, it hasn't stopped. It's just climb, climb, climb. Every time we test it, Oh, more people are obese, more people are obese, more people are obese. And at one point we had more overweight people than people who are at normal body weight, uh, which meant, Oh, we're now we're a majority of people are overweight. Obesity is still not a majority, but we're getting there. Suddenly we're looking at data and it plateaued. And then suddenly we're looking at data and it dropped. Now, not a huge drop, but a drop nonetheless, but consider the drop. Isn't just the drop. It's also the stop of the progression. So it's not just, we went down 4%. It's also, we stopped going up. Right. So it's like, have we reached peak obesity? Uh, or is it something else? Um, and I think very strongly, especially with GLP use, uh, I think it's something like 10% now of Americans it's reversing now are on GLP, right? 10%. We have to guess that the vast majority of the 10% that are on GLPs are also obese. Uh, otherwise, why is your doctor prescribing this to you? And so for the first time ever, we're seeing a drop. And with that, along with that, uh, we have this potential for this kind of revolutionary way of people getting workouts, which is AI. So in the past, if you wanted a workout program, when I was a kid, you went to a magazine and you followed your favorite bodybuilders routine or your favorite athletes routine, and you literally just copied it out of the magazine. Uh, and then after that, it was the internet. Uh, you go on the internet, you go on forums and it's like this program or that program or whatever. Well, now you have AI where you can enter in, here's my goals, here's my age, here's whatever. And then it'll spit out, you know, a, a quote unquote customized workout program. And so both of those combined are poised to change things. Now here's, what's interesting by the way. And I just want to say a little side note, people in the fitness industry look, people who work in the industry, right? They look at, look at both of these things as a threat to their potential business, especially GLPs. I remember when GLPs started getting popular, so many coaches were like, Oh my God, what's going to happen? This is going to totally undermine me. No one's going to want to hire me. No one's going to need me anymore. Gyms are like, Oh, what are we going to do? No one's going to need. And actually the data shows the opposite, which we speculated the average GLP user spends four times as much money on fitness than the person who doesn't. So for people in the fitness industry, this is only going to grow, uh, I mean, it's no real different than a lot of the, the pop culture stuff, like you're mentioning with magazines and with like stuff on talk shows, uh, that is that initial spark for somebody to be like, I need gym membership. I need to clean up my diet somewhat. And then it's like, they kind of follow, uh, some routine, but you know, we would always get those coming into the gym later, uh, after they've tried it for a while and then to try and dial it in further and get them actual results. Well, here's the thing. So here's, so we'll start with AI workout programs. So AI workout programs are far more customized than a old school magazine workout or internet workout, which is true, right? It's true. Cause the AI will write up your routine for you. Although I'll argue it's more general than you think doing with your friend with different goals. It can look almost identical. I've seen this already, but, uh, the, the value in the workout routine is partially that the workout routine itself, uh, is good. But the other part is something that we know this as coaches, which is that, you know, we're not going to do it. We're going to do it. We're AI can't coach you. As a trainer, I mean, if my job as a trainer, if all I ever did was give people workout programs, I would have been a very unsuccessful trainer. I would have never built a career. I would have had clients that, you know, swore by what we did. It wasn't the workouts that I gave them. Like, that was like 10% of it. I was going to say, that's such a small percentage of the part of personal training. That's right. Yeah, no, the relationship that you build with the client, the behavioral change that you teach them, the psychology around, the relationship with food. I mean, these are all the things that made personal training. And the truth be told, though, I didn't get into it thinking that. I didn't, like, when I got into the profession. Oh, I thought it was no exercises, sets, reps. Yeah, I thought it was, yeah, like, knowing programming and nutrition was, like, all of the job, I thought. Which, I think that's one of the things that was so. So interesting to find was after you've done it for long enough, you realize, oh, wow, that's so little of the results. It's like, in fact, and, I mean, you always say this all the time, too, that a, you know, a subpar program done consistently will outcompete the best program done inconsistently. That's right. So it's like, you can have a pretty whack program if it's done consistently and you work on all the other things. Like, if you have terrible programming, let's say, even, but you change someone's relationship with food, exercise. His behavior, sleep, I mean, you chop all the. That's the foundation. I mean, they'll actually get pretty far with that terrible programming. Now, slap on, good program with that, and the sky's the limit with that person as far as goals and what they can attain. Yeah, at best, AI, at best, it's still not here, but at some point, I'm going to guess that it will get here because it continues to improve. At best, it'll give you the right answers, but it's not going to be able to coach you. Now, why can't AI coach you? Well, I'll tell you why. You can't build a real relationship with AI. Now, what do I mean by that? Because, okay, well, what if AI gets so realistic that I'm talking to it and it sounds like a human being? You don't have the same consequences and boundaries with AI that you do with, like, a real person. You just don't. Like, I can turn my AI off and turn it back on. They have no experience to convey to you that they've been through. Yeah. It doesn't exist. And, again, there's no consequences. Like, you can talk to AI however you want. AI's not going to cancel you. When you talk to human beings, there's a. You're held liable for certain things. There's real boundaries that are set. There's real human connection that AI can fake but isn't real because you know this. I know this on the other end. Well, I can just turn it off and I'll just get another AI. But if I've been working with Justin for seven months, I've got to be held accountable to Justin. And we can have these conversations. And he's got experience failing as well. AI has no experience failing. He has no idea. It has no idea what it's like to be a human. It can only pretend. And so that makes it a terrible coach. It can give you good answers, but it's a terrible coach. And so I will say it's an improvement over random workout programs or trying to create your own. But it's not going to do. It's still flawed just based on your own knowledge you're bringing in. 100%. So, yeah. Prompting is everything. Yeah, because it's like, you know, you're limited by the basis of what you know already. And you're kind of conveying that to the best of your ability. And then it's going to figure that out. And try and spit something out in terms of a good answer. It'll come up with a good answer based upon, like, your knowledge base. But it's not going to know predictively, like, okay, this is going to be a problem when you hit this point. This is, you know, you might want to be careful of this. Like, there's no sort of forecasting of, like, okay, here's the trials, tribulations you're going to experience with this. And then here's how I'm going to alter your program accordingly as we weave in and out of this journey. Well, the thing is, okay, every time we have live callers, okay, they come on and they ask a question. And normally they give us a ton of context first. Yeah. And rarely ever, if ever, do we just answer from even all that context. Imagine that same person. What are they going to type into AI to spit off the thing? At best, they're going to type in all that information. And the AI is going to give them the advice. And give them the advice. And what do we always do? We always end up asking more questions. Yeah. Well, give me a little more detail about what you're currently doing right now. Or tell me a little bit more about your sleep. Or tell me about your history in the past. Or tell me about your aches and pains. We ask all these other questions to then get feedback from them. So even just their surface question isn't enough for us to give them a good answer. And so your ability to prompt the AI, I mean, we're talking about people that are callers, that have listened to us for a long time, that have listened to other live callers, that have then come in prepared to ask the right question. And we still prod for more questioning. And so these are prepped people that I would say would prompt better than the average person. You still need a real person sounding. You still need a real person sounding board. Yeah. Like at the end of the day, it's like you need that other person that's like you can relate to because of the life experience. Well, you don't know what you don't know. If you haven't trained people for a really long time, you're not even aware of your potential pitfalls. Right. So you don't know how to prompt it to look out for those things, which then gives you basically another generic program. Well, let me give you an example. I'll use an example that's kind of outside of fitness. Sometimes the right answer is not the best answer. Okay. I know that sounds crazy. But I'll give you an example of that. So I remember talking to a high level professional athlete coach. Okay. So this is a person that works with the best of the best of the best in the world. They perform at a very high level. And I remember we were talking about diet and we were talking about correctional exercise. And so I said, oh, gosh, you must, you know, because this guy was really smart. When you work with a pro athlete and you look at their diet and it's really bad, like they eat a bag of Skittles before they go play. Boy, that's an easy fix, right? And he goes, no, I don't have them change it. I go, what? Like, that sounds like a very, the right answer for that person would be like, don't eat a bag of Skittles. Here's what you eat before you work out. Here's a better diet. And he goes, no, because this dude has been eating a bag of Skittles before a basketball game since he was in high school. And if I take that away, there's a psychological consequence. Here's another example. Oh, they've got movement pattern. Yeah. They've got movement pattern issues on their feet. They're all messed up. Why don't you correct those? Like they've learned how to play at this level with those movement pattern issues. The last thing I'm going to do is change that. Yeah. And throw them off. AI wouldn't know that. It would give you the right answer. And the right answer is don't eat Skittles. And here, let's correct your movement pattern issues. Mobility movement patterns. That's right. But a coach knows. And what does this look like for clients that I've worked with? Well, the client might be telling me they love dancing and they do it four days a week. But I want to lose the most amount of body fat. And I really see that they love dancing. It's not the most effective way to lose body fat. So I'm not going to tell that person to switch that out for more and convince them. Switch it out for a more quote unquote effective form of exercise. Because I know it's going to happen long term. I know it's going to happen. You're going to eventually stop. You're going to fall off. That's right. And the love of what you're doing, as long as you're not hurting yourself and overdoing it, is way more important than what's the perfect routine. And so AI doesn't do that. So although I think it's better and I do think it's opening people up to coaching, because that's actually what's happening. People are going to AI, working with AI, and then they're going to. It's a better first step. Yes. I mean, like to your point of the entire. Our general public, I think that we do have better tools for people now, just to at least get a foot in the door. 100%. Yeah. It makes me wonder how impactful it is. Because I'd probably argue, how revolutionary was it when food tracking apps came out? Oh, yeah. I mean, that's. That was huge. That's huge. Used to be that book. You know what I'm saying? And that didn't make a dent in the movement of moving the masses. Here's what I think. So I don't think. It moves it. GLP-1 does. Oh, GLP-1. That wasn't adopted as much, I would say. GLP-1 for sure. But I mean, like, to me, that's more related, right? Like, GLP-1's in its own category. I mean, you take something like that. That's just powerful. It's the wonder drug, people. Right, right. That's controlling somebody's appetite. They don't even need to have self-control because it's controlling it for you. Right, sure. I mean, the power of that. That's in its own category. But I would argue that AI building programs is in the same vein as. Pat's secret or MyFitnessPal. That's actually a good comparison. Wouldn't you agree? I do. And here's what I mean by that. I think so. Somebody who goes through the effort of starting to track their food, are they more or less likely to then eventually hire a coach? More likely. Yeah. I think AI is doing that, too. I agree. I think going to AI, asking questions, getting a new workout that's more individualized than the random one you might have got in the magazine is better in the sense that it's going to. And I know this. People are coming to us all the time. AI did this. AI did that. Hey, what do you do? What do you think? Hey, I think I want to hire a coach. It's that conundrum. What is it where it's like you get into something and you know a decent amount and then you realize you know nothing. That's right. Yeah. Yeah, yeah, yeah. And this also goes to the four stages of learning. Like you don't know what you don't know. Then you know what you don't know. Yeah. And then you know what you know and eventually. Whoa, I need a lot more help. That's right. Yeah, 100%. Yeah, so I think it's an overall very positive thing. I do, too. Yeah. And I think it's moving people in the right direction. But I don't think it's as crazy impactful as what people may think it is. I think it falls. I think it falls totally in the same category as MyFitnessPal or Fatsy. Now, that being said, I have yet to see an AI program that's better, generally speaking, than the ones that I've written or that we've created. I still haven't seen that. I'm going to just say this. I think AI is going to get really good at just randomly creating programs. By the way it's learning, I'm guessing. I don't know. But right now it's still not better than if even if you just had a coach write you a program. I don't know. I don't know if we ever get to a place where it doesn't require some sort of prompt, because especially with the human body. Yeah, unless you have sensors everywhere. Yeah, exactly. That's what I'm saying. like i mean i guess maybe in a 30 years from now sci-fi world that some people may think we're going to live in where we are we were like everything yeah according to the doomsday people we'll have five you have like nanobots inside you i guess so i mean i guess if you believe we're going to that that place and maybe but it's so long as it remains outside or connected not connected to our bodies it will forever require some sort of a prompt to it and then it would require some level of self-awareness on how to prompt it correctly i mean how many people do we know that uh you know my my buddy who i just recently talked about who got on testosterone was like you know i'm fine you know until you feel what fine or optimal feels like and then it's like oh like i mean how unaware are we of our own stuff so unaware so like how are we how are we gonna be able to prompt it so well i was wrestling with this because too like one of my friends was real like passionate like didn't have any background certification you know studies in kinesiology physiology any of that stuff but like was like helping out his son because like you know i'm going to train my son and then he's got the all the neighbor kids and he's training all the neighbor kids but he's using ai and he's using the prompts and it's like and now i'm asking it this and he's showing me the program i'm like okay that's great you know you're helping these kids but i was like that's a lot of volume you know i'm like that's that's a lot that you're making these kids do and i'm like how are they recovering and all this and like you know kind of poke in some holes and it really does have a lot of holes because it's just like it's just going to keep adding based upon what he's like implementing and here's the thing again like there's a reason why i don't know how many states now have banned ai for therapy uh but the reason why they've done this is people have actually gotten worse and there's been some suicides associated with ai because it's a validation machine well imagine the the person who's prompting it needs therapy that's right oh my god it's sort of like i mean user uh i also think it's lack of relationship sure i mean i think that's a big one no totally of course i mean i think that there's a false relationship there's there's a lot of i mean i mean i know there's there seems to be two distinct camps here it's either like you're like you're like you're like you're you're so pro ai and it's going to be the best thing ever and then you're so anti it i think it's going to land somewhere in the middle here's what i think i think good coaches are going to use the ai to get better that's what i think uh but i think a good coach yeah it's just i mean i'll be able to scale what they do i suppose yeah and not only that but just to to because here's how i use it i use it for the show all the time i have never seen and there's nothing i've ever seen anything like this you guys know that one of the things that one of the strengths that i have is i can i can go in and i can synthesize data and come up with some kind of ideas and theories okay and i'd love doing this there's never been a tool that synthesized data like an like ai i can literally go in to get anecdote i think it's oh i can synthesize i can take anecdotes all over the internet ask percentages of how much of each yeah you also you have to consider what you just said though too that i think is so important it's just like a trainer i think a trainer can use ai to write a program very effectively compared way better than the average so this is you possess that as a skill already they have a knowledge base that's right you worked you worked at building this skill that you have already so then you applying ai to a skill that you already have now you know enhances it incredible so i mean and ai is going to be that i think in a lot of things a lot of areas where you are where it's where it's going to fall short is when we outsource it as the end all be all or do our work or answer for us it's like no you still are going to need to have a knowledge base totally to know how to prompt it correctly and so i don't know the more that this is going to be i think it's going to be a tool that we use that enhances a lot of things i think it's going to it's blowing up uh ai and glps are increasing the use consumption of AI and GLPs and so i think it's going to be a tool that we use that enhances a and value of the fitness industry we're already seeing the data i mean to when we go to GLPs like let's just talk about that for a second and we don't have to get into the weeds of how they work in the body whatever but here's the main reason they work for weight loss the main reason is they make you just not hungry like the more you use the less appetite you have completely period end of story yes it's much more complex than that i just oversimplified it but the reason why you on a GLP is because it makes you eat less that's the main reason why you lose weight now here's the number one we've talked about this at nauseam so we need to stay here but if you do it wrong you don't strength train hit enough protein and you go too strong with the GLP you're going to lose 30 40 percent of it as muscle which isn't good so cool you're skinnier you create a new problem but now you've created a new problem but we don't need to beat that dead horse we've talked about that a lot here's the part that i want to cover right now which is cool do you want to stay on it forever is that what you want to do you want to stay on GLP for the rest of your life uh because that's what'll happen unless you figure out how to use it as a tool to help modify behaviors that stay with you forever so you can come off that's the money that's the the winning way to use a GLP by the way is it possible we have many many clients now who have done this we have our own coaches here at mind pump and we've had them now for two years and we have many clients that came in on a GLP worked with our coaches on a GLP came off of a GLP maybe had to go back again came off again but eventually are off off a high percentage of now like i don't have to i haven't used it for a year i've got all these cool behaviors i love fitness now i i leveraged it to work for me in the right way that's the way uh to use it and so i just want people to know like this is a tool but it is not the answer if you use it the way it's supposed to be used as a tool it can be very valuable if this becomes your answer you're going to be on it for the rest of your life and by the way i'm going to tell you guys right now some scary data is coming out that the effect of GLPs over long periods of time seems to wane seems to wane so what we don't know is okay cool i'm on this dose seems to work uh what we starting to see the data is not completely clear yet but we're starting to see is five years later people start to gain the weight back as if they adapt to the signal and they start to relearn behavior by the way this wouldn't be crazy for this to happen this is actually in my opinion a bit predictable because i've worked with clients quite a few clients in fact i used to run a gym so did you guys and i've worked with clients quite a few clients in fact i used to run a gym so did you guys that was next to a place that i'm just going to say we've seen this unfold with the gastric bypass yes this is a radical surgery guys they cut your stomach out and they same concept when you think about it one of them is controlling it through different mechanisms by slowing down motility some of that the other one is basically shrinking your surgery your stomach yes surgically shrinking your stomach but what we've seen happen is people gain the weight back gain the weight back because over time they they force feed more and more the behavior wasn't solved the hunger you know the the lack of hunger signal eventually goes away as this person pushes themselves i imagine this to be no different than that no i don't think it'll be anything that's what you see with bariatric surgeries oftentimes that people lose the weight and then years later start to gain it back even though they have a stomach i've seen it i've watched this firsthand and so have i it's been uh it's been and i've shared a little bit about on this show because i've got family friends and people that i know that that are were are really overweight great candidates for glp1 but are also trying to do it on their own and this is the part that i think is dare i say dangerous uh probably not a good idea at least the for lack of better words that they they do this and the relationship with food hasn't changed they still make bad choices and it's wild to watch like front row seat of like eat i'm watching them eat something i know what it feels like to be on this thing so you don't have much of an appetite the little bit of appetite they have they're eating this calorie dense junk food that's like you know 700 calories because it's little but it's high in calories you're only 1200 calories a day so they're still losing weight oh and and and then it then you can see what it does to their their stomach because they're in their bathroom like crazy and say and then and they they keep repeating that behavior it's like whoa that like that's not a loud enough signal for you to change course no i have a theory my theory is this because i know um quite well i know what the data shows on how the brain adapts to heavily processed foods they have drug-like effects you take a glp significantly lowers your appetite but you continue to give yourself your brain these drug-like effects it will adapt it might take a few years oh yeah it'll adapt again now we're imagine the pain you're in you're some guy or woman who's been struggling with the weight they lost 80 pounds on a glp and they've just made peace i'm gonna stay on this for the rest of my life three years later the weight starts going back up oh my god what do i what's going on where do i turn now i'm gonna tell you right now guys the the last step unless they invent a more crazy drug is a glp and by the way nothing's ever come close to as powerful as a glp as a non-surgical intervention and again even with the surgical intervention i've seen so many people gain the weight back so you still have to use it as a tool if you use it as the answer it's not going to last very long and again we have data guys starting to come back showing weird things are happening after a few years where people start to gain the weight back i'm like oh my god that reminds me yeah a bariatric patient so whack i thought you guys were speaking of studies i gotta bring up one of my favorite studies of all time i brought it up before on the show but it's just one of my favorites very rarely do you see a study that's performed like this that's so obvious uh so and it's a red light therapy study uh so for people listening we work with a company called juve and they make these red light therapy panels so red light is a it's a it's a spectrum of light that has effects on the mitochondria positive effects and it just makes things work better so the data shows it regrows hair makes your skin better also builds more muscle when i'm One of my favorite muscle building studies I've ever seen they had people work out they worked out both arms then they red lighted one arm that's what the study was and over the course of i think it was 12 weeks the arm that got the red light therapy built more muscle like could you be more recovery what there's no better control than it's the same person same you know different arm yeah just use the red light all they did was they did the same workout now i'm gonna sit here for 15 minutes red light therapy and that arm built more muscle crazy i want juve to make a bed just laying it yes oh yeah i want to make a bed dude i know that sounds lazy i know it does i'm aware you know i don't want to stand in front of the light tanning beds you just replace well and two i want like i wanted to get all the way around on it like my my panel i feel like i got an angle just right actually i found that i can lay down with it so i tilt mine i lay my yeah i lay my flip lay on the floor and then lay down next to it so that's my closest version of it and then i'm like oh my god i'm like oh my god i'm like oh my god i'm like but i feel like if i could lay in it i would either that or my bathroom thing but i'm trying i wish i had something to to solve that because because of the positive benefits it's like dude to be doing it every day for 20 30 minutes would be just so oh yeah ideal i've pieced together for recovery you know what it feels like for me like i did one like i did one fourth less volume this is what it feels like so if i work out an area really hard and then i do 15 minutes on the other side of the sets in terms of how fast i recover interesting yeah you've been able to put a metric too yeah i'm kind of putting them putting it together yeah yeah so uh it's pretty cool yeah pretty cool anyway i want to know so we weren't with each other well justin you were gone last week yeah we all got your back dude he flew i flew he flew a lot further yeah dude yeah well first of all you had the flu so you're gonna be here yeah oh that's right we haven't seen you in like you haven't seen me in like two weeks yeah dude yeah i miss you i miss you dude no you don't i thought for sure you'd come back hella skinny dude what happened i wanted to hug you but i know you just did your thing like nothing even happened is he even here i knew it while he was gone he's like those guys are no dude we totally missed you um and uh i wasn't episodes tanked it was terrible how i mean how much of the conversation was about you guys like in your little that's all we talked about 100 we're like this is a perfect time he's out we're gonna talk all about aesthetics and food counting macros and body fat percentage bro it was literally boring yeah three three episodes of Sal and I talking about our bodies. We may as well lean into it. Get it out. We had all the ingredients for cake. I'm no interruption here. This is the most bland tasting cake of all time without the sugar. First off, you got the flu. Yeah. Which is wild because you never get sick. Never. It was like 10 years, I think. You got it pretty bad. Real bad. Yeah. So I was at that weekend. I went to the Navy Air Force game with my dad and like, you know what sucks? I feel so bad because I knew my son, Everett, he was coming down with something. I just thought it was a little cold. And we were like, oh man, let's make sure he gets zinc, echinacea, all that kind of stuff. And I'm like, we got to ride it out. And he's like, I don't know, dad. I don't feel so great. This was going into it. It's on your way there. Yeah. And we're going to fly. And then now we got to go to the thing. And so anyway, it just became full blown once we got there. Fever and everything. Yeah. Fever. And I'm like, oh my God. And I was like, you know, all I could do is like, well, you know, are you going to come with it? He wanted to rally and he was being a soldier about it. And so I just gave him, you know, some Dayquil and like, you know, like some Advil, like, you know, sporadically when he could get it. But he was, dude, he was just like at the game, he's just like, oh, so bad, dude. Oh my God. So bad. And then like, you know, we finished all that. It was a rad game. Dude, what an experience. So I'll tell you what, the, you know, the military goes all out about like how they, you know, they have all these rituals and they have all these different things. Like, it's like, I've never been to a football game that was like, you have like 20 different events leading up to the game. The game wasn't even the highlight for me. Oh, wow. Yeah. It wasn't even that like great of a game or anything, but like just to see these groups of all these soldiers out there on the field and they were like tight formations and then you had these, um, I don't know what kind of stealth bombers they were, but the brand new stealth bombers both flew in unison, like right over our head. Did you see that? Did you see a story? No. Oh, I saw it was sick. It was so sick, dude. And like, there was just like so many things going off at once. Yeah. It's like you can look and then this whole section over here, it's, it's kind of, it's kind of a cheat code. Really. If you think about it, you have like a built in, you know, guaranteed audience like in like a quarter of the stadium and they're all just, yeah. But it was like really cool to just see them all, uh, you know, going off. But yeah, it was a great experience. But then I get back and he's just torched and he's on, on, you know, he's just like fevering and I'm like taking care of him and then he just puke all over the bed and shit himself. I'm like, and I'm at, it's like an Airbnb. And so I'm like, you know, Mr. Mom through the rest of the whole weekend, like cleaning, I'm like scrubbing it out of the carpet and all this because he had to sleep in the bed. You know, I had to take all the sheets off, put them in, you know, the laundry, wash it up and all that. But that's what got me sick because I didn't sleep at all that night. I ended up sleeping downstairs on the couch because I was like worried about him. And then like, dude, I didn't get any, uh, you ever been in a place where like the ice machine is like really loud, weird and loud. Yeah. It creeped me out. Like it just all of a sudden like bang, bang, bang, bang. And then it would just do it totally randomly. And I was like, I'm not getting sleep dude. I'm not getting sleep. You had that and then you just had this? Yeah. And then I called, that was the first time I actually was like, yeah, I'm not coming into work. Nothing like eight, nothing like seven days off of work and feel like you need to be off of work again. Well, you know, it's funny about Justin. I'm just going to call you out, dude. He tells us that one day, oh, guys, I don't, I think I need to set this out, which if you know, Justin, I'm like, oh, is he going to the hospital? There's something bad happening. The next day he sends a text, probably because of me, because I'm the most like hypochondriac. Hey guys, I'm rallying. I'm on my way there if that's okay with you guys. And I'm like, eh, why don't you just stay home? Later on, I think Courtney was talking to Katrina and she's like, dude, he's wiped. I'm like, that guy was going to come to work? And he had a fever. Give us all whatever the hell you had. Ebola. What an asshole. And then he ran, then he flew again. Man, you must be beat, dude. Yeah, really beat. Yeah, I didn't get home till one o'clock last night. Oh, what, dude? Yeah. I was stuck in Dallas, Texas till like 11 o'clock, dude. We didn't have a plane for like four or five hours. I was like, what am I going to do? This was a heavy metal concert thing? Yeah, I went to a heavy metal concert festival. Did you do the mosh pit again? Yes, he did. I did one band. You still did a mosh pit? Yeah, dude. Weren't you not good? I had to get some video footage. Yeah, yeah. Did you hurt someone? I knocked some people over. No, you didn't. Did you really? Yeah. Sick Justin is still dangerous. Yeah, but I did, yeah, I wasn't even like, I was going like 50%. Honestly, dude, the pits were weak anyway, so I was like, eh, I'm just going to sit it out because it was like a whole new crowd. There was like new people that like owned this festival and like they brought all these other types of bands in, which were fine. They were pretty good, but like I don't know, dude. This community is funny because they're like very, uh, we all are kind of in the know and this brought in a lot of like, you know, hot topic kind of kids and all that stuff and like, so there's a lot of like, dude, there was like 50% girls there. I was like, my mind was blown because, dude, it's been like 1%, you know, every year. Oh, and now all of a sudden it's like happening, which was cool. Like I'm all for it, you know, like, and it was very diverse crowd, like, and so I'm like, wow, metal's really kind of expanding. Uh, but they didn't know what to make out of all this stuff. And like my friend pushed me into people because we're one of our favorite bands was playing and like everybody just kind of sitting there looking at them and we're like up towards the stage. He just do like throws me into all these people and they're like, ah, ah, they like look at me like I'm like, like the biggest dick on the planet, you know, and I'm just like, what we're like, let's go, let's move. And then this guy turns back. He's like, dude, I've had way too many concussions for this. He said like that. Yeah. So I just push him in there. Justin's like me too. Yeah. Yeah. Like, what are you doing here? This isn't for you. Anyways. Yeah, it was funny, dude. It was a good time though. I had a good time. That's great. I've been, uh, my house, his, uh, war war. Let me tell you guys what happened. Let me tell you what's going on and how I turned this into wonderful bonding moment with my son. But so, so this was like a week ago. Uh, my daughter, my three-year-old is like complaining to Jessica. I'm scared, mommy. I hear noises. I'm scared. I'm scared. So just like, what what's going on? Like, what are you hearing? She's like, she's trying to explain it, but she doesn't figure, you know, doesn't make sense. So we put her to bed. I'm in the shower. Jessica runs in. I hear something. I hear something. Oh, I'm getting out of the shower naked. And what we heard on the monitor was scratching. So I walk up and there's an attic above her room. There's like a crawl space. I'm like, there's a rat. There's a rat. There's a rat up there. So I'm like, oh crap. Right. So we call, we call the, you know, the exterminator. He goes up there. He's like, oh yeah, you got some, you got some stuff up here. Set some, some traps. The next day, Jessica goes downstairs and we see droppings in the kitchen area. Like like everywhere. Dude, I hate that so much. I'm like, oh, what is going on here? Right. So I start setting up like sticky traps, right? Start setting up That night That night and the night after This is where you got two in one trap right I caught a couple And then my niece sends us a text In the middle of the night which we didn't see But she sends us a text in the middle of the night Jessica wakes up in the middle of the night for some reason Checks her phone And sees her niece going I'm surrounded I'm surrounded and there's a picture of like two of them In our stove On our stove So Jessica in the middle of the night is like freaking out Like we got mice we're infested whatever And of course she's like Is this dangerous and I'm like please don't look this up Of course she looks it up The danger of the droppings And this and that She has a full on Panic attack in the middle of the night By the way another example of how you prompt it Can mouse droppings be dangerous for kids Yes right Of course it'll come up that way Oh bro it's like the worst thing ever So she has a full on panic attack First off it's gross you know It's your house Are these like mice Or is this rats So I'll continue She has a full on panic attack that night So I'm like comforting her She's actually having like a real like thing Cause first off she got woken up Then she sees the text it's in the middle of the night We can't do anything about it then she looks it up So we get calm finally go to sleep Now for me Personally I don't know why this gets me excited When I cause I've dealt with mice and stuff before But I'm like you know that scene From Commando where he like Paints his face dude You know With the black stuff And he's like He loads himself up I'm like oh it's war So I get excited I'm like this I'm gonna win Like I'm gonna win dude So I tell her honey don't worry I got this So I go to you know Ace Hardware the next day Buy a bunch of traps I involve my son My five year old And I'm like hey buddy I said we're going to war Like what do you mean I'm like we got mice And we're gonna get them all He's like we are I'm like yeah we're gonna get traps So he's like can I come with you I'm like yeah He comes to the store with me He's like let's get this trap They have this trap that electrocutes mice Did you know that You can buy a trap I've tried all of them dude So listen Yeah anyway I got advice for you So he's So he's all into it with me The guy comes again Checks things out So I'm setting up traps Well I caught I've killed four mice And one rat Okay So far We had an inspector come They sealed things off I think we're in the clear for now I think I got them all for now So we got another guy coming Who's gonna do a whole whatever Jessica's calmed down with the whole thing Because I had to show her She was worried about Like diseases I'm like honey In the whole state of California last year There were three cases of Hantavirus And there's mice everywhere So like super low odds We're gonna get something We're not gonna get the black plate We're not gonna get anything From it Not this time So right now we're at Those are Los Gatos mice bro Those are They're living well Yeah yeah They're living well But not in the slums They're not East San Jose mice Yeah they're not East San Jose mice They ain't like East San Jose action So Wrong side of town honey So as of right now I haven't seen any more Like you know I haven't seen any more activity I set up traps outside My son and I set up traps outside Where we think they're coming in the house Like he's so into it He's so psyched But I think we're good for now But bro let me tell you It's been It's been a war dude And I tell It gets me psyched I was a kid When I was a kid I remember We had mice in our house once And I did it with my dad Yeah And to catch them And to strategize Yeah It was like such a bonding experience With my dad and I That's hilarious So right now You kill the dumb ones first Dude It gets harder Oh It gets harder Yeah yeah yeah Jessica's listening Yeah yeah yeah Oh I mean you know There's other ways I mean look at the war Look at the war we had With them up in Truckee man It was crazy I know I mean you know When the exterminator Is just like man I'm running out of ideas Yeah That's when you That's when you know You got like a tough one Yeah but I think we're okay Like I said I think we know Whatever they're gonna do Do the thing We haven't seen any more Yeah You know activity or whatever Get a bucket dude But you said the buckets work I'm telling you Drown You get a bucket And it's like this little You ever seen like log rolling Yeah Yeah yeah So it's like basically That concept But it like It just spins This little wheel That you set on top of it And so it has a little Like plank That they walk up to They eat the peanut butter Fall in Drown Dead I did like 10 in a day Wow But yours were outside though Because you had chickens Yeah yeah Before but like This was also My current house too Wow Yeah before we had cats It was like That was the The biggest one Well we've never had an issue And we also We also don't live Like you guys kind of live Oh yeah We live in the woods Yeah And Truckee's like that too Right So we're not like that So I don't think we're gonna Yeah that was probably a shocker Yeah you should be more like We don't have No we're good I think we're gonna be good Although I don't know if it's that Or like Katrina So we I don't even know this existed Until Katrina Because she's so paranoid About all this stuff One mosquito One spider It's like full out war Yeah So it's like she Now does she get freaked out She get gross Oh right also Yeah she don't like She don't like any of that stuff So she She literally I'm in the house She texts me a picture You know it's funny Google stuff right She texts me a picture And it's not a black widow But it's like a black spider So it looks like a black widow A black spider Is drowned At the bottom of the pool And she sends me a picture of it She goes Please get this out of the pool I see that black widows Can survive 24 hours Underwater I'm like that spider Is dead at the bottom of the pool He's dead He's not He's not getting anybody He's waiting Yeah he's like He's waiting to attack And so I like I see the text I'm like upstairs The house I'm just like Oh you know You just don't question it Just okay Husband go down You gotta do your duty Yeah fish it out Step on it You know kill him again Is that for sure And she I didn't even know it She was in the sauna And I see her Peek her head out Thank you Oh my god Can I tell you What's funny dude When I caught I caught two in one night Okay I took pictures of it And I thought You're killed Bro listen I thought I'm gonna come I'm gonna go upstairs To a freaking Heroes reception That's right Like why freaking out Like I'm gonna go up there And she's like A chest belt Oh my god Yeah You're my hero Like we should have sex No that's not what happened I mistakenly Showed her the picture Ah I'm like Dude I just killed Like no Alright whatever dude Didn't work That's fine Didn't work out that way That's fine No heroes reception Dang Even though I'm winning the war It's all good So anyway You know they make So I was getting ready To say about Katrina I didn't know this She obviously found it out They have a service That we pay for That gives unlimited access To the exterminator Yeah So she So unlimited visits They come That's what I have Oh you do So yeah Oh I call them to show Oh yeah Katrina sees one thing And it's like The spider She's already called the exterminator But could you get the one Out of the pool and kill her I was just like That's so funny I was like He was just here Like three weeks ago Like we can't kill him anymore In fact the probably reason Why he's dead Is because he got poisoned And he fell in the water That's like Yeah It's working He committed suicide I can't breathe I said it's working We're fine It was like Oh my god dude What am I gonna do I know It's fun dude I'm having a good time with it But my poor wife's freaking out My niece She's like sleeping At my mom's house Because she's like I don't want to be around With the mice I'm like Alright go I'll take care of mice Everybody leave Let me handle this It's so awful I want to hear about Your Disneyland experience Oh dude it was Aside from the You know Pleasant surprise Of all the healthy fit Shout out to Mark too Big fan of the show Him and his beautiful family He'd come running out Said hi to me Out there Which by the way I appreciate it Like everybody Like when they come And they say hi They're like super like Hey I'm sorry I know you're their family It's like no I prefer You say hi Yeah Than like the weird stares I know When people are like Down on their phone It's way better Yeah yeah Or you ever get this You get the DM Of a picture of you Yeah yeah yeah That's weird What's that On a plane yeah I got one pumping gas Hey I saw you pumping I'm like Say hi Like say hi Like a normal person Like normal I'll talk to you Like yeah no So shout out to Mark Mark was a super nice guy Super beautiful family And stuff like that Great trip I tell you The cool dad moment This was a really cool thing Trying to get emotional Talking about Because it was It was a really cool thing To see with Max So I He has got this You guys know that I love that he Loves bad guys Yeah And part of why I love that Because I get some people That get kind of weirded by that They're like He doesn't like any good guys Aren't you worried Like are you worried that These are like kid bad guys Yeah yeah Not to mention He's not like Jeffrey Dahmer's my favorite Yeah Not to mention like The way he plays with them Is he makes them Like good guys right But he doesn't He thinks And his And he's talked about He's still your son dude He thinks that Good guys are boring And villains are way cooler And I agree with him It's true I think villains are way cooler In cartoons and stuff like that So anyways I love That trait about him Yeah I love that Yeah me too I think that's great Like he's not influenced By his best friends Who are like Like you know What about Mario And I'm like No I don't like Like I love that He's like that And so for Halloween this year My son wants to be General Grievous Which is like Oh yeah Random as shit dude Like Yeah I mean In fact Katrina and I Had to hunt everywhere To find like a real General Grievous costume And it was like It was a second hand From somebody else That was only made Super hard to find But we found one And it's awesome And he And he And he wore it to Disneyland So what was so cool And what I got a kick out of Is I I know this about him And To see To like And I And you know Like kids as they get older Can be mean And I remember Being like this And And like you know Part of the Becoming somebody Who's like totally Fine with You know Carving their own path Or whatever like that Is you're definitely gonna have It's gonna make other people Feel uncomfortable And they're gonna tease you for it Or make fun of you Or say that's whatever And so as a dad You're kind of thinking like You know He's good That's coming You know And so And like And I'm I hope that he'll be Strong about it Like I don't care what you think This is what I like So anyways So it was very Reaffirming to see him Make a choice To do something like that And then see what happened At Disneyland So you go to Disneyland Halloween it's Oogie Boogie Bash, everybody's in costumes. thousands of costumes and thousands of duplicate costumes everybody's in similar like whatever's popular or trendy or this or that so you see every once in a while you see a couple or somebody do something that's kind of original it's always funny and cool when you see like these random costumes zero general grievances right my son is the only general in the entire park but what was dope was i mean 30 would be probably a low estimate maybe 40 people stopped him kids adults most the employees because it was so cool dude that's such a cool costume like every single person was like getting all pumped and excited to see him that's so yeah right so when you're like oh i'm gonna be this original this original person i don't care what other people think and then to hear like so many people and you're worried he's gonna get made fun of oh yeah so so cool to see uh how excited everybody else was so cool oh yeah it was cool it was really cool to see that and and i love that trait about him it took me back to like uh you know there's moments we've talked about this before like you know where you see these little hints of yourself and i can't think of stuff like that that far back which is crazy because i wonder if it went that far back for me i do have this real this memory my sophomore year in high school of like uh my my sophomore year my stepdad uh fell off the pg&e pole so he worked for pg&e for a while and he fell off the pole and busted his back completely retired him from that and he used to have this you guys have probably seen him before but there are these bright yellow uh pg&e jackets with reflectors on them it's for when they're out in the rain and stuff like that super waterproof lightweight i thought that thing was dope and so when he stopped working for them i took it and i started i rocked it to school all year long i thought with the baggy jeans and the jordans and the stuff that we wore like i liked the fit and my crazy hats that i wore and i rocked that like all my sophomore year all all along and i remember in some and you're in high school so some people talk shit yeah other people are like dude that's cool where'd you get that you know so you get a little bit of all that i didn't care it didn't matter to me either way what you thought i liked it i'm gonna rock it and i'll never forget the next year coming to school and football season's always an early year so that's like the first we had the first big you know friday game when in the state my school was about 2 000 kids so it wasn't that small considering i was in a small town it was the only school so it was decent size and so stadium full of people and i remember being in the stadium and you could see uh eight of those jackets and it was the next year you knew exactly where they got oh 100 but you don't say it's like it's my school i'm the only person that that rocked it all all year long and then the next year and then they they stand out there's a bright yellow reflector jackets and in a football stadium you see all this and it was like and that for me was kind of that moment of like oh okay you know i'm saying like i could be a trendsetter i don't need to be somebody who has to like fit into everybody else and so like watching him do that and then get the like the be affirmed on like well that's so great because peer pressure they get the kids to do things that are just so oh so against their character just so bad just because everybody else is doing it it's like a big deal when people i've been asked on interviews uh when i talk about father stuff and they're like and this question has come up multiple times like if you get one trait and i'd love to hear from you guys if you guys are different or similar or whatever one trait you get to pass down to your kid what's that one trait that you get to pass down your kid and confidence is always my answer like i mean i feel like if he has confidence in himself and he's confident in himself and he's confident in himself and he's confident in himself and himself and who he is there's so much i can build and it's like exactly like i want that more than anything else and then all the other things i hope to develop and yada yada but if i could only pass one down you know it's funny too about what you're saying adam is the interesting thing about like real confidence not fake like bravado or whatever actual real secure confidence is as you get older it becomes uh it's a very attractive trait very as a kid you can get poked at made fun of whatever but then as you get older people are like oh my god i'm so confident i'm so confident that people are drawn to it because you're just you're calm in yourself if i had if i looking back as a 45 year old like thinking about my like my high school years and like knowing that i was that kid when i was in it i don't think i was aware of it i was just confident in who i was but i remember thinking like you know i i was tall skinny crooked teeth poor kid like i wasn't in the standards of high school yeah i'm not supposed to be like the i'm not supposed to be like the i'm not supposed to be like the popular kid but i was i dated the the prom queen was very popular in school but i think that's why was because i was also very comfortable with who i was and i was friends with everybody and i wasn't in that to be popular it was like i am who i am as a byproduct so looking back as an older man thinking back you had a lot of trouble too oh for sure like i was also i mean i was a kid who didn't do drugs i didn't have sex i didn't do i was like i was okay with that i was okay being teased for being a virgin i was okay for like that i was like i am who i and i think that level of confidence also attracted all these all these girls that i probably were probably out of my league when i was in in high school like that looking back like i said in the moment i don't know you know and in the moment i probably think you're like i got all kinds of swag you know well that is swag yeah it's a swag sure sure yeah sure you know i'm saying but like but how do you teach that how do you teach that it's it's it's literally not caring about what other people think yeah that's it yeah so i think it's easy to say it's it's so cool you hope for that it's so cool to see it organic because i can't say i taught that to him you know i didn't like i didn't like sit him down and be like be this i shared that the other day about his lessons right like how he's like he's like that was one of the ones that he always he always speaks up about like no daddy i'd never do that's right what others be cool and it's like dude that's so cool like stay stay that way bro i wasn't like that with uh i didn't care about styling it wasn't but i was like that my opinion for sure i was always that kid that would say the thing that nobody wanted to say class and i'd raise my hand and be like actually i'm not going to do that and i'd say this thing and sometimes they get me in trouble sometimes people would come along with it but i just it's like i couldn't keep it to myself let's just say that i was yeah i was that kid that would just say the funny thing you know even when it was like really not funny even sometimes and i would bomb you know but like i would just keep throwing it out there and then you know get me in trouble that's that's usually how i got in troubles because like i yeah they kicked me out of class because it was like you're being disruptive yeah you're making jokes during bad times yeah yeah exactly you guys have to i can't help it have to watch the the dane cook uh documentary okay i think it's on netflix i think that's what uh what it's on his story is crazy not just because of his whole brother situation because that's crazy in itself yeah but what you're to the point why i brought it up what you just said right now is like dude i you know some of these guys it's really cool to listen back either like or watch a documentary on them like man the amount of years that he bombed and tried and just did stuff for long time i know like man the the self-confidence to get to get booed into like you know to do three people out there crazy to put yourself out and to get back get back up for like decades yeah you know what i'm saying and then and then become like this let me be crushed by your family oh dude then come back again it's like yeah it's such a cool yeah really really really good uh documentary is it oh it's apple the same cook story yeah yeah that's yeah that's it i'm gonna i'll definitely check that i'm gonna change directions because uh we had a caller recently uh ask you know about advice to help uh with his blood lipid numbers you know cholesterol hdl ldl and um you know i gotta say this uh so we work with a company called dose they make a natural product so it's a natural product but it's been shown in in their trials you know over 80 of the people who use it get improvements in blood lipids and i just want to mention that because here's what happens when you go to the doctor and they look at your lipid numbers and they're not good they're immediately like let's prescribe this statin sure and stands are very effective at changing your lipid numbers they do that but they come with their own uh potential side effects potential brain effects behavioral effects strength effects uh and so people are a little bit more privy now to some of the risks uh but the the compounds in dose again majority of people will see an improvement and there's no there's none of those negative if it's not a drug yeah it's not a statin uh so if you if you want to improve your blood lipids you want to try the natural route see what happens but we've had i think you had a friend that saw his numbers improved dramatically dramatically and they have their own clinical trials uh these are real trials you read them on the show i sent you the the numbers like they were huge improvement yeah in his total hdl ldl yeah which is he's been doing great uh since then too and he just he's remained consistent with that yep yeah he just takes it every day it's literally it's a natural it tastes like juice and you take it you know several times a day so i want to mention that because that's a big one for people when you come back from your doctor and you know they talk about your oh your your hdl ldl it's alarming people get like yeah it's like now you're diagnosed something and you're like oh no i need to take you know some kind of medication 100 i've had several of my friends that like i said you know that i wouldn't have guessed to have numbers like that it's it seems to be more common than i i realize it's obvious in people that i know that are like really bad yeah eating and don't exercise but a couple of my like active friends that uh aren't overweight that have come back with higher numbers so here's what's interesting about i don't want to get too crazy with this because it gets a bit controversial but there is a connection between your the numbers themselves and risks cardiovascular events okay by the way by itself that's not the greatest predictor i think most experts would agree you gotta look at a whole picture nonetheless just changing the numbers is not as nearly as effective as doing the things that change the numbers naturally in your body okay so a statin stops production and it's not as effective as doing the production of some of these things, very powerful drugs. Natural compounds, compounds uh are good for you thus causing improvements in your lipids so if your lipids get better through natural compounds through exercise and diet far more protective than just changing the numbers with a stat and i don't think you get any cardiovascular expert that would disagree with me i think they would all agree and that's what the data pathway that way element is an electrolyte powder you add it to your water and it's got the right amount of sodium to make a difference so if you need electrolytes here's what happens when you drink element prevents and eliminates headaches muscle cramps fatigue sleeplessness and other common symptoms of electrolyte deficiency especially when you need more sodium and by the way if you work out real hard you eat a whole food diet you don't need a lot of processed foods you'll probably benefit from adding element to your water if you're a keto diet or low carb dieter you definitely need to add electrolytes to your water that keto flu that you feel you need to add electrolytes to your water that keto flu that you feel that can oftentimes be the fact that you need more sodium because as you know you cut carbs out you lose water sodium helps you keep some of that water by the way i use element in my pre-workout because it gives me better pumps sodium helps the fluid stay in my muscles i get better workouts when i drink element go check them out go to drink element t.com slash mind pump that link you can get a free sample pack of their most popular drink mixed flavors with any purchase back to the show our first caller is marilyn from california hi marilyn hi marilyn good morning good morning i am fanning give me one minute give me one minute because i am a fan like you don't know you guys have been we've been family for six years now let's go let's go all right perfect but thank you so much for taking my call today um i'm sure you read a little bit about what's going on with me again i've been a fan for six years now listening to you guys so i've done um i've been a fan for six years now i've been a fan for six years now i've done anabolic i did a lot of your programs i was doing really good um i want to say four years ago i am 47 almost 48 years old i weigh 183 pounds now i've always been overweight i've tried everything that has been out in the market even back to slim fast i even did slim fast back in the day so when i was doing your guys's program i was doing great um i had gone down to 145 that's where i felt comfortable um i had resolved a lot of my health issues um and then i herniated my desk and i i stopped working out because i i didn't know what to do i i didn't know how to work out without my back hurting i went to physical therapy they gave me a couple of exercises here and there i took them home it didn't work out i gave up and gained weight went back up to 203 pounds i was really desperate i went to my primary i said hey can you put me on jail he said no absolutely not i don't i'm not a proponent of them i won't i won't i'm sign off on it so i went with a company online and i went ahead and ordered my jlp i was put on wagovi it went great for six months until they raised the the the number of the wagovi i went from i was at 0.75 i went up to 1.0 and my body just did not like the change i bloated up almost 10 pounds didn't go to the restroom for weeks no matter what i ate drank water prunes um i i was so bloated i was so much in so much pain and i at first i was afraid to go back to my pcp and say hey i did what you told me not to do here i am um but i i ended up having to because i was it it was just awful for my body i went pcp said hey told you so made me get off of it it's been now eight weeks i still have the same symptoms right now that i'm struggling with my body is just out of control after the jlp one um i still have the the bloating i have the the the emptying of the gastric tract it's not it's not moving um and i'm gaining weight and this is a part where i'm really frustrated i don't know how to move forward how to eat um also my liver enzymes came up high and i'm really frustrated i don't know how to move forward how to eat um also my liver enzymes came up high and also all of a sudden now my glucose is high and my doctor said that that happens sometimes after stopping jlp ones and with govi so i reached out to you guys because it's been six years of a of a love affair all of us together and me listening to you guys about how to uh feel better and get better and i just wanted to get your thoughts where do i start what do i do because i don't want to gain i lost 25 pounds i don't want to gain weight i don't want to gain i want to gain it back i don't even know how to eat at this point and i'm still waiting on a lot of appointments uh from gastrologists to kind of check everything thing out and see if i'm okay okay good so yeah i'm sorry you went through that yeah so one of the challenges with glps uh is it does slow down gastric emptying um and for some people um this can cause problems especially if this is a tendency they have anyway um and then what that can control what that can turn into is sebo so small intestinal bacterial overgrowth or sifo which is small intestinal fungal overgrowth or both and so what you may be feeling are symptoms of sebo now in extreme case you could have uh some paralysis of the gut uh although i don't think that's the case because uh that's far the symptoms are a lot worse typically with something like that and i know you're gonna go see a gastro so they can check you for that kind of stuff in the meantime uh we need to deal with your gut health above all things uh and so uh i would look at um treatment for sebo even though you haven't had gotten tested yet to see if that's indeed what you have there are over-the-counter supplements that have been tested in studies and compared to pharmaceuticals for sebo and have been shown to be as effective and they're not antibiotics so they don't they're you know it's not the same so they're not gonna nuke your gut like an antibiotic would uh and there's three uh ones in particular one is called a trantil uh then there's dysbiocide and then there's fc-cidal and so i'm not going to tell you to take those but i will say you can research them look them up and you can start to treat yourself for those things um unless you want to go to a functional medicine practitioner and go out and get all the testing to see what's happening so what happens when you when your gastric emptying slows down a lot you can get this bacterial overgrowth in your small intestines and then it can be uh more bloating more constipation uh you can get you can feel fatigue you get all these symptoms um that are coming from that area so that would be the direction i would point you um to look as far as diet is concerned um the direction will be all about what foods cause the least damage for you uh and i don't know what those are for you because you'll know better than i will but typically it looks like avoiding too much gluten processed foods uh sugar dairy yeah um and eating things that are like well-cooked vegetables not raw that typically could cause issues well-cooked vegetables uh fiber um protein is fine pushing protein would probably cause more issues for you at this point so i wouldn't go crazy on protein but i would eat you know your body weight i would aim for maybe around 100 grams to see what that looks like you can use psyllium husk but make sure you drink a lot of water throughout the day with it to see if that helps as well um and just kind of move in that direction uh to see how that works ideally though you would maybe work with a functional medicine practitioner uh at this point um and then they might be able to diagnose uh you know with i'd say more accuracy than than what i'm saying so i'm basing it off symptoms and not testing and then probably programming something that's more appropriate at this time when we're getting gut health online it's probably a maps 15 type of protocol yeah okay i think i think i have that one i just never used it anytime you guys release anything i buy it if you don't we'll send it to you if you don't have it we'll send it to you doug will look it up right now and so if you don't but if you do uh a maps 15 protocol would probably be ideal while we're getting like sal said getting the gut right is going to be the first and foremost yes okay that sounds good i mean i you know i don't know i mean a lot of people do well with the glp ones i think i regret that i did i think i should have just stuck to it was the dose it was the dose yeah it was the dose and and now it's like uh it just feels like my body's out of control and um i'm just um yeah it's just very overwhelming and and then also when when you when your primary isn't monitoring you i think that's a big thing too and i'm not speaking ill of the um wherever it was that i got my glp but it's really difficult when you're emailing your doctor letting them know your symptoms and then they email you back take pepto-bismol um that was really difficult as well so i've learned a big lesson and also the fact that i could have researched it i'm i'm i'm you know i'm someone that that's pretty smart but i didn't even research how glp ones work everyone was just using them around me and it was a quick fix but um that wasn't the way to go but i appreciate the advice i will do i will start the the the maps 15 um i also have the starter i really like your guys the starter one i did that one for a while yeah that's great but those three supplements i'll have doug email you those but there's no affiliation we don't work with them but those are the ones with the most uh clinical evidence and i've had a lot of success with friends and family and myself uh with people who've had um some of those issues, uh, using those, uh, those products keep in mind. Also, I want to just kind of warn you if you, if it is SIBO and you start treating yourself, uh, sometimes you feel a little worse before you feel better, uh, because of, uh, what they call the Herxheimer effect. So there's a little bit die off that can happen. And so that would mean just slow down, uh, and go with a low dose and kind of work your way up, uh, as that starts to happen. But before you went on the GLP, just to, just to, out of curiosity was, uh, like slow gastric emptying was constipation, like those kinds of things. Was that, would you lean more in that direction? In other words, if you had gut issues before. Okay. Okay. I had GERD. I had, I was diagnosed with GERD. Okay. So I didn't know that I had GERD, uh, before I started, which is why my primary told me that's why I told you not to go on it because you had GERD. Yeah. Yeah. Um, but yeah. But he, but when he said no to me, because my, my primary is actually a sports medicine doctor. So he immediately said, no, a calories in calories out workout is what he told me. Um, but he didn't directly say, Hey, it's because you have GERD. Maybe I would have listened. I don't know. I can't blame it to that. It was, I take full accountability for making that choice and decision. But I think looking back, maybe if I would have had that piece of information, I might have thought about it a little better. Um, but you know, it's just for some of us, you know, we have struggled with our weight. I think despite listening to all your advice, I listened to your podcast all the time and it was still difficult to take it slow to do the reverse dieting because we want quick fixes when, when, um, you know, to look good, to feel better. So I took a step back and I was, which I forgot which podcast I was listening. You guys were talking about, um, I think it was a GOP ones. And that's when I reached out. I said, well, let's see how they can guide me. Cause I kind of felt alone. And, um, and I really appreciate it because again, you guys have been here in my life for a while. You guys got through me through my divorce, listening to just your guys' experiences in life and they would resonate with me. So that's why this conversation with you guys was important to me. So thank you so much. I'll let you guys know how I'm doing in a couple of months. Yeah. Please. After you meet with your gastro, I'd love to hear, uh, get an email, send it out to us, uh, so we can check up on you. I will. Thank you guys so much. It was great seeing you guys. I love everything you guys do. You guys are doing God's work out there. Thank you. Thank you. God bless you. Thank you. Take care. That's really tough. Yeah. Yeah. So there's an extreme, um, potential effect from GOPs and it's, it's, they're not super common. Is GERD playing a role with that? If you have symptoms of slow gastric emptying, that's why I asked her if it was constipation, whatever. Um, then, then you gotta be careful because it slows down. And so there's an extreme, uh, effect that could happen. Uh, and it's not common, but it's a risk. There's all, there's a risk with every medical intervention where you can get paralysis of the gut. So it just stops working. Yeah. Um, I don't think that's the case for her because she would be hospitalized. Uh, but what my guess, and I could totally be wrong is that because it slowed down, uh, her, her gastric, um, emptying so much that she got really bad SIBO. Yeah. So now what she's feeling is just all the effects of that. That's my guess. No, it sounds like that. I, you know, it's interesting. I, it wasn't, uh, I mean, in, in, um, you and I have been talking a lot about this off air with, um, my experience with the, uh, kind of like a micro dose, lower dose of it and how, if you have a, like a, a really, uh, you know, if you have really fast motility and how it can like almost normalize you, that's what it does for me. Right. And that's what it does, uh, for me also versus somebody who is already kind of like slow motility. I could only imagine what that would do. Cause I could see the D I could see how dramatic of a difference it was for me. Yeah. So Jessica, if I, if I, if she does a tiny dose, if she goes even a little higher than a tiny, tiny dose, she'll get bloating. She'll get, because she has a tendency to backs her way up. Yeah. And it doesn't feel good. You know, all that holding water because it slows her down for me, slowing down is a good thing. Yeah. Because I'm the other direction. Me too. Yeah. Yeah. So I think that's, I think a lot of people don't aren't aware of that. And so probably should understand kind of, and that makes, and then again, she probably would have been okay if they would have kept her dose up. And then by ramping her dose up, it for sure did that, you know, our next caller is Luke from California. What's up, Luke? Hi guys. Um, I wrote a little something to keep myself on track. So if it's all right, I'll read it. Yep. Um, I'm extremely grateful for your podcast. I never would have arrived at this kind of healthy living on my own. And it blows me away that you offer it as a free resource. Your attitudes about your life's work has influenced me for the better. And so have your attitudes about family, community of business. Um, here's, uh, here's where I'm at. I'm a pianist. Um, but I rely on strength training to regulate my mental health. Um, can I train hard, get strong and eat a lot of calories without putting on muscle or restricting movement? Um, here's some background. I wasn't a sporting kid. I was heavyset. So as a correction, I started martial arts in middle school and I practiced through high school. Uh, this practice plus severe food restriction thinned me out. Um, from ages 13 to 27, I was addicted to drugs and alcohol in my last five years in active addiction. I was unhoused and entirely detached from reality. Um, and there were, there were a lot of stressors. I spent days, um, sometimes like a week at a time, like awake and hobbling away from hallucinations. So I'm six years clean and sober now. Um, sobriety came with hunger cues. So I put on weight and as a response, I started restricting and overtraining. I got down to 130 pounds and I found you guys and I slowly added calories and built a better relationship with my body image. I prioritize sleep and I eat whole natural foods. I believe exercise retrained my brain to feel pleasure and accomplishment, which enabled me to reintegrate with my community, my mood and productivity and work in school is closely linked to how good I feel in the gym. Um, and strength training also continues to correct a lot of muscle imbalances that I believe I developed from the weird stress movement patterns in my addiction. Um, I'm currently in school for music composition and my piano teacher suggests that I stop trying to add muscle to my upper body. Um, it feels pretty good that I noticed, uh, enough to suggest a course correction. Um, but I, I love eating all the calories I get to eat. Now. I love feeling like I'm getting stronger. Can I maintain my metabolism trajectory, get stronger, look healthy, um, without gaining a lot of muscle in my arms and chest. Um, I have some, some stats for you. Uh, this year I finally took the leap. Uh, I did what you guys said. I bumped my calories above 2000 in February, and I switched from an hour, uh, five days a week to two days a week in May. This is way better. Um, I'm 33 years old, five 11, 160 pounds at sets of five. I bench one 35 squat, one 75 and deadlift two 45. Um, I'm enjoying freedom from food tracking now, but last week I tracked, I averaged 2900 calories with 170 grams of protein per day. Hell yeah. Um, and, uh, fine motor skills are complicated. So training is on my mind. Um, I'm thinking it'll be more feasible after I finished school in two years. Cool. All right. So doing a great job, bro. Yeah. So, all right. So I wanna, um, I'm gonna ask you a few questions. So, uh, what is it about the workout, uh, that makes you feel better? You said of doing it for mental health, uh, have you identified what it is about it? That, that really helps. Yeah, I, I think it's the, the mind muscle connection. I feel kind of at home in my body. And I, I think I spent so many years kind of removed from those sensations. Yeah. And now, um, I, I get to live in it and I get to feel it. And so that, I think that helps with, with my music practice too, because I'm getting used to like the, the sensations again. That's helps me a lot. So it really helps me a lot. So the part of it that really helps you is you're in your body and you feel your body moving. Okay. That helps me a lot, uh, with your question, because, uh, with exercise, you know, there's a, we could place a, a primary focus on building and getting stronger, or we could place a big focus on feeling the movement, um, and challenge yourselves with new movements. Right. Which I think would be more beneficial for you. Uh, the sec. So I have programs. I think you'll love that. I think you'll actually love more than more traditional. Yeah. That you'll, you'll just love because they're really gonna put you in your body because you'll learn how to move in different ways and they are strength training. Uh, but it's gonna really connect you to, to different, uh, parts of movement. So that helps a lot. The second question I have is, uh, why was your, your piano teacher, what was the reasoning explain why they said, yeah, you're putting on too much muscle bound. Yeah. Um, so I, I, I don't think that I, that I suddenly got really big, but I, I put on 20 pounds pretty quick when, um, when, when I, I finally took your guy's advice and started eating like enough food. So I, I felt better right away, but he, he noticed, um, and he suggested, uh, just kind of not doing upper body exercises and you guys advocate for a full body kind of routine. And so that's what I've been doing. Was this affecting your performance? Yeah. What was it about that? Like, what did he say? Why? I, I think he did notice that, that my movements were just a little restricted compared to, compared to the way they were. Okay. So with all due respect, okay. I think your piano teacher's full of crap in that regard. A hundred percent. So now here's, let me explain why. Okay. Uh, first of all, you'd have to gain a ton of muscle, Luke, more than you probably could gain unless you live like a bodybuilder and got on and not play piano at the same time for that to happen. So while you've been doing that, you're not playing piano at the same time. So you're not building muscle. You've been playing piano this whole time. Yes. Okay. Yeah. The, the movements required to do your art, uh, are not limited by building muscle, uh, unless your fingers are getting really thick and fat and it's really changing those kind of movement patterns uh so now i can see how that may happen with certain sports with rad like dramatic weight gain but what almost always happens when people do it the right way is as they practice the sport uh they learn how to move their bodies differently but other sports are so physical now there's physicality with playing the piano for sure so i'm not saying there isn't but most of it has to do with your hands and fingers and wrist movement and so unless you're feeling tightness in your wrists and your hands uh that's not going to cause an issue now here's why i think and i'm going to guess why your instructor said that you are in the arts and when you look at the arts there's an aesthetic that tends to be applied to the arts and so some of the worst body image issues and dysmorphia that i've ever experienced with clients had to do with the arts it had to do with ballet dancers and dancers and just artists in general because when we picture an artist we tend to picture this wavy kind of looking individual and so i think your instructor is applying this distorted reality and looking at you and saying hey you shouldn't look like you got muscle on you because you got to look this particular he also could get a bit of a confirmation bias too let's say uh you know you had you know bench shoulder day something like that the day before and you overreached and you were sore and you show yeah and you're a little tight and stiff from your workout yesterday and so you know you're you're a little less reactive on the on the piano and so then he's going like oh he's getting too big he's getting too jacked this this weight lifting is screwing up his piano when no it was like you probably pushed it a little too much in the gym the day before and that's what it looks like on the piano today because you're a little bit but you'll work right through that you'll recover and you'll be fine and you know this better than i do i know there's pianists who are different sizes and they're different sizes and they're different sizes uh some are bigger than others and so i you'd have to get bro listen if i if i was when i'm thinking about someone playing the piano or any sport and you're like okay how much muscle would it take to take away from this person's performance like you'd have to gain like 75 pounds of muscle uh which you're not going to do you couldn't do hey i think it'd be from a marketing marketing perspective it'd be dope if you were like a jack pianist dude there's not a lot of those out there marketable for sure yeah so i wouldn't worry about that now that being and not only that but muscles hard to gain yeah that initial 20 pounds you gained was because you were under eating and you were undernourished yeah yeah now you're putting another 20 on hell no for you to get you healthy for you to gain another 20 pounds would you have like going off the rails with diet and gaining a bunch of body fat and stuff you would not gain listen if you hired me to train you to pack 20 pounds of muscle on your body it would be very hard to do in five years if it was solid muscle okay so it's not going to happen dude it's like this whole like i'm going to build too much muscle it's not going to happen that being said uh based off of what you said with the mental health and how you're in your body i have programs i think will be perfect for you um and they're also less muscle building focus they're more movement focused like i like old time strength for someone i love that for him old time strength for you especially hyper mobility and all that stuff it's going to really help with connecting to end ranges of motion improving stability you're going to do movements that you've never done before and they're going to make you feel really good and you're connect you have to be connected in your body to do some of the movements that are in that program so i'm going to send that to you if you don't have it luke thank you thank you so much that that's that's so nice of you all that stuff that you said totally tracks um and you've you've said before in your other episodes that you know you you if you're don't worry about getting big you could try as hard as you could there's no way that you so um you know i think my piano teacher just just cares and saw the change and and wanted to make sure i was being careful um but but what you said totally hits home i think so thank you so much for your advice i've heard too many times where i've worked with a client that's in the arts music included where their their instructor uh comments on their weight yeah and it's always so frustrating to me i'm like why are you telling this girl who you know plays the guitar that she needs to lose weight like you know and i think it's just this thing about the art static that that's like yeah sort of burned in their brain and i think too if there's any restrictive or you feel any tightness i think there's also like mobility drills like wrist cars and some shoulder cars and things like that you can do and perform to kind of maintain that and i think that's a really good thing to do and i think that's a really good thing to do and i think that's a really good thing to do and i think that's a really that fine motor skill movement and it really you know muscle itself is actually going to enhance the whole process you're more connected uh to those types of movements so if anything it'll enhance as long as you're doing it in uh in conjunction if you feel tight while you're playing the piano and restrict it's probably because you over train it's not because you built too much muscle yeah so if you went too hard in the day before and you're sore and restricted it's not because i have too much muscle and that's exactly what i think i think that he got a you know if he if he believes that he saw something in your movement related to training it's not because too much muscle it's because i overreached the day or two before i mean i i do this still i mean i you watch me walk sometimes and i look like i'm 80 it's it's not because i can't move well it's because the day before like an asshole i put too much weight on the bar and i didn't need to do that and so today i'm moving like i'm 80 it's not like oh shit lifting heavy weights makes me move like an 80 year old no it's like i did too much so i'm stiff today and that's not like but luke too much i think you're gonna love old time strength i think so too if you want to be in your body like that's the program i love the old timey and performance you could toggle between those two programs and you will have a blast uh it'll give you a good balance it's so different dude you're gonna love it so different from traditional strength training thank you i'm really excited to get started with it and you guys haven't steered me wrong yet and everything you said brings with a lot of truth so thank you so much for for meeting with me yeah you got it man you're kicking ass luke you're kicking ass hey listen and congratulations on your sobriety bro yeah it's awesome i would love cool story i'm just gonna say something okay don't take it literally but i would love to slap his instructor across what the hell are you doing i'm looking at luke i'm looking at him i'm like no the last thing i would ever say is bro you got too much muscle to do anything let him play the piano calm down with that upper body it's this weird culture around the arts where everybody has to be undernourished and like waifu yeah and this freaking more on is looking at his kid who's making his health better yeah and he's like you know gotta bring something up to you buddy you're looking like you're getting a little too big what what go lift some weights yourself dude i mean i mean like i said the if there was any validity to what he said that like he saw something in the way he was moving with his hands or something i can't play the piano he started he starts like punching the piano hey bro maybe then maybe he's donkey kong his pecs kept hitting the keys hey listen your pecs are hitting the keys dude i actually dug started looking up like a bodybuilder pianist and it's such a couple there there is a couple but very small i mean what a cool uh marketing thing though i mean it's not it's so rare you made such a great point with guitar it's very similar it's and i know some jacked guitar players but really it's it like that's just like constant practice with your fingers it's not like it's not gonna like take away listen i gotta say this there's purists in every field but it's so interesting like you had uh jimmy hendrix who played the guitar super in a backwards way and got all kinds of criticism you had uh what's his name who played the piano uh um jerry lee lewis who would stand up and play and everybody's like all the classically trained guys were like yeah you shouldn't do that and he just put on it yeah dude and it's like you know okay he put on but and he listen if i saw luke on the street the last thing i'm gonna think about like dude you're back off the way you calm down bro you're bodybuilding too hard like what are you doing that's funny silly our next caller is alan from texas what's up alan what's up dude how you doing guys good how are you good good good what a blessing to be here oh thanks man i know you guys hear this a lot but you haven't heard it from me so um thank you for everything you guys do uh to be honest you guys are a gift to earth man seriously you guys are doing the lord's work man you know getting people healthy guiding them giving them back their self-esteem so praises to you guys always praying for you guys so thank you man appreciate that bro how can we help you so i sent out one question but i hope you guys don't mind i wanted to add a couple of more just lately what's happened in the last month so just give you some data from me um 38 6 1 213 pounds the scale says uh 28 body fat 152 pounds of lean body mass so working uh i work out five days a week about 30 to 45 minutes per day a little bit about me i know if you guys if you provide more uh information about yourself you guys can guide and give more advice so um i had to work at an early age fight or flight mode uh so my mind and energy never really went the fitness route uh married at 23 had my boys at 23 which in this age is like having kids at 18 so fitness was never really part of my life so i had to work out five days a week about 30 to 45 hours a week so that's part of my lifestyle so not really well versed with certain terms or names of exercises to be honest uh when i was 26 a co-worker suggested that i work out with him uh five in the morning weekdays it was an office job so i've been doing it for the past 12 years uh started doing it because it didn't take away time away from the family so i love that um now the downsides last year i started high blood pressure medicine i was like it was a i was hospitalized last month um they believe it was a arrhythmia or a blood clot never really jumped into diets until now i just went to the gym did the weight uh you know my buddy worked out for years so i just try to keep up with him but um after 12 years you know it was just mostly pushing weights um mostly tracking calories and protein now getting educated on that hasn't been a struggle i credit it a hundred percent to my wife i mean she meal preps for the both of us including my kids great woman and that's all i'm gonna say about her because if not i'll start tearing so moving on uh i suffer from lower back pain due to a few accidents at an early age i've been adjusted by a chiropractor many times but the pain never really leaves also within the last year i developed um i think it's arthritis on the left shoulder i took a stereo shot i think that's what they gave me i lasted probably two weeks before the pain came back again i'm supposed to see him again on monday um so i feel like i'm breaking apart yeah so my questions are number one considering the lower back pain what ab exercises would you guys recommend just for corn strength core strength because i never really did abs because of the lower back pain um exercises to help shoulder pain i used to do the smith machine but i think that's what was getting it worse just because i think i was in a 90 degree angle i think that's what it was i'm not sure um never had problems sleeping but i don't know if it was because i started watching what i eat and stuff like that i've been waking up twice twice in my sleep um and i know you guys are going to tackle that first because i've been listening to you guys and i know sleep it's a big thing and i used to sleep straight through like a baby six seven hours seven hours maybe eight but lately it's just probably five hours and waking up twice in between i don't wake up tired though that's the weird thing i don't know if it'll eventually catch up to me and then i'll just start crashing down but i wake up like normal and then just hit the gym and come back go out by my day i work from home i stay mostly active around here and the last question will be mostly for my son that he plays tackle football so um you guys talk about sleep and diet first and he's he's excellent with that he's like a clock he goes to sleep eight nine hours he's full he maximizes his protein but now he's 13 years old so i wanted to see if i can help him with exercises and stuff like that so he doesn't get hurt yeah okay man uh so so let's uh let's start let's start with sleep so it sounds like your body's in a sympathetic state okay so um where and the reason why i'm saying that is initially what that looks like is you'll sleep for five hours wake up and then be restless and then you'll also have kind of this wired energy throughout the day until you crash and so that can keep people going for a little while until things get really bad typically what that means is there's too much stress okay so uh and that could be lots of different things but i think you're working out too much uh at the moment i think if we cut that down that we'll see an improvement uh in your sleep and so what that can look like is either skipping some days or not lifting weights every single day and doing maybe some stretching mobility or like a 15 a 15 protocol because if you like the consistent i always hate breaking somebody who's who's found that rhythm of you know every day before work and like you've yeah like i i hate breaking that from you but i would reduce volume and intensity for sure yeah but the way that would look is i would start with a week off and then i would jump on maps 15. within that week you'll probably notice an improvement in sleep if i'm right if it is indeed uh what i'm talking about now let's get to the back pain we'll start there first where does it hurt and what hurts it uh right here i would say it's towards the middle front no let's start with the back pain back pain oh yeah sorry no worries um lower back pain and and on one side in the middle and one in the middle right in the middle and i think it feels like uh if i if i uh read correctly it's like a sciatic kind of thing it goes down the left leg oh okay okay and did you say you had a herniated disc or is it just did you did you did you get diagnosed so i had two accidents yeah sorry i was i had two accidents back to back car accidents um never got checked it was you know i was probably 21 you know uh so never really got checked when i went to the chiropractor i think he said herniated discs and bulge discs if i remember correctly so at the at the time what we don't want to do is do any ex loaded exercise where you're flexing the spine uh either laterally or so in other words like crunches sit-ups like we and too much rotation we don't want to do that yet what we want to do is work on stability okay so plank would be good so holding planks and then um counter-rotation type movements and so we can send a couple videos where we demonstrate those things just to provide to produce stability with your spine in a neutral position i think that'll be where you'd stay for another month or two then you can move on to more traditional exercises about leg races that's kind of like what i've been doing no no no no no no that'll make you worse yeah okay yeah we're just trying to hold and sustain those no yeah that's enough we're trying to create stability right now not strength through resist yeah yeah any rotating or any kind of movement pushing you laterally yeah so what's the counter rotation with the with the kale off press yeah so p-a-l-o-f-f press plank i got a great video on mind pump tv on a plank those will be those will both be really good for you bird dogs yeah bird dogs will be really good for you i think we have videos on all those we do yeah so you go mind pump tv and search those and you'll find them and then for shoulder um you know we can send you a prime pro to do some mobility movements for your shoulder but when it's across the front of the delt that's where you feel it right right in the front of your shoulder is it here where the collarbone is or is the front of the delt uh front of the delt okay so that's like bicep tendon inflammation and so that could be just overdoing it and so when we back off a little bit do a little bit mobility that tends to get better you'll probably get you'll probably notice an improvement after a week off and then starting up with mass 15. right because i i mean i only i've been doing the same exercises pretty much uh 12 years and i mean i'm originally from miami originally colombian but when i lived in miami that's all we did then i moved to texas and i kind of kept the same routine because i liked it i saw result results i never really got lean right but uh you know i started seeing the muscle growth so i messed with perfection i guess you know so i kept on going and not doing it but i think at some point as i got older or maybe lack of sleep i don't know what it was just started feeling that pain well there's two things alan there's so my workouts stay the same all the time your life doesn't though life changes and there's also cumulative stress so then i got kids and i got a job exposure to other movements yeah now sleep is getting worse which is also making everything worse which is also making everything my sleep worse and so whatever you what you were doing before might have worked but now it's inappropriate right and so so that's the way that's the workout has to adjust to your lifestyle that's just how this is how it works if you want to do this long term if you just try to do the same thing all the time while life changes you're going to run to problems so i like the i like the week off i like uh when you come back maps 15 performance uh add in the core stuff uh damn near daily you can do the core stuff that sal recommended and then the uh probably do some good shoulder stuff at a prime pro yeah um daily that right there is your your prescription follow follow that uh i mean i think after the first week to sal's point i think you'll already feel rest better i think the movements that are in maps 15 performance and in prime pro all already will start to make your body feel better um and then after a month of like really strengthening your core then we can start to add in exercises like reverse crunches and more traditions no leg raises by the way yeah yeah leg raises are like when everything's really strong and stable it's a very advanced exercise especially for your condition that's right yeah but and will that help get lean because i've never gotten lean i would like to lean his diet yeah that's diet lean's all diet bro yeah 100 so yeah so i do whole foods uh whole meals all day pretty much we cook here at home so that's all we do i'm hitting protein around 160 170 and calories um between 1700 to 2000. i don't know if that's that's low it's a bit low uh i i would surmise you might get leaner through proper training just through better metabolic metabolic health and feed yeah uh so i would stay i would keep it around two to two 2200 and just kind of start you know letting your body heal yeah um uh question do you drink or smoke well not anymore okay so i used to suffer with substance abuse uh but not for so no to answer your question i asked i'm just asking that because you you said you had a blood clot and you weren't sure so i said if you're smoking anything hereditary okay okay okay and then your blood lipids uh did you get like uh did you look at all that ldl hdl triglycerides it was it was like crying language to me i'll be okay okay okay so with your diet um if depending on what your lipids sometimes what you need to do is reduce uh the kind of fat that you get from dairy butter and red meat so switching that out for leaner cuts uh and then maybe fish um but that's really you know based on what your you know what your test would say if you're sticking to whole foods we get you well rested more appropriate volume i want you if you're hungry to eat so don't don't because you i know you want to get lean and that's the goal uh don't restrict uh if you're eating whole foods if you're eating whole foods you're eating protein first like the stuff we talk about because i think as low of calorie and as stressed as your body is as soon as we relieve some of that stress more appropriate training uh I think you're going to see your appetite go up and that's a good thing. Cause then your body's going to want to build muscle. I just think you're, you're just applying too much stress. That's why I think so too. That's why he'll, his appetite will go up as soon as he, as soon as he does. Cause I was going to say that cause I listened to you guys since probably 2019. So I hit protein first. And to be honest, I haven't, I'm not, I don't get hungry versus all, you know, I, since I get those three meals, three, four meals, I'm fine. Watch. So after your appetite might go up, it will, which is a good sign. Yeah, it is. And feed it. Don't eat like an asshole. Feed it. Yeah. Are you, did they put you on blood thinners? Yes, I do take, no, not blood thinners, just blood pressure. Okay. So you pass this by your doctor. So don't take this. Cause I said, so make sure you check with your doctor, but there's a supplement called natto canace, which has shown really, really good effects for, for blood clots and for arterial health, but, but don't take it until you clear it by your doctor. Yeah, no, I understand. Yeah. It was a pretty scary. I mean, I passed out and they admitted me as a heart attack, but it wasn't supposedly. All right. All right. Yeah. Well, there you go. We'll send that to you, by the way, for the week off, if you go to mindpumpfree.com, there's an overtraining rescue guide. And what it will do is tell you what to do on the week off to really speed up recovery. It's a free guide. So it doesn't cost anything. Okay. And I guess last thing for my son, what exercises can I do? And they're just simple things. He, he wants to go to the gym, but you know, he's just wants to stay competitive pretty much super basic, very basic stuff. And I mean, I'm just going through like the power lift 15 has like our basic compound lifts just to learn them. So if you have the time to really like oversee his mechanics with that you know, I would basically stick to one of those lifts in the workout, really fine tune his motor skills with that. And then let them, you know, rest in between. So, yeah, I think about it this way, Alan, when you're taking, cause you're, your boy's what, 13, you said? Yeah. So don't think about working them out. Yeah. Think about teaching them how to do this stuff. Right. So you're just, you're just having them learn the skill. You spend a whole half hour to an hour just squatting and learning how to get strong too. And so all this will apply, but like, yeah, take the whole workout and getting through stuff like that component out of it. You're not working them out. You're just, you just let them have fun and teach them how to move. Right. As a dad, if you can get a 13 year old to figure out how to, to have good squat mechanics by the time he's 14, you fucking won. Yeah. Like that's that like, like a 14 year old who knows how to perform a barbell squat with good form and technique with no weight, just the bar would be, is a huge accomplishment. I'm going through this right now with my son. So it's, it's very, yeah, it's all in form overweight. Yeah. Yeah. Cause there'll be all, you'll see if you haven't already seen it, he's all wobbly probably knees are buckling everywhere. Like, yeah, like minimal weight, you know? Yeah. Just take your time with it. Awesome, man. Well, thank you guys. I mean, it's, what a blessing truly. You got it, dude. Thanks Alan. Yep. All right. Thank you. God bless you, bro. Yeah. That, uh, for just people listening, the like restless, uh, it could be a lot of things, but oftentimes it's just too much. Yeah. It's over-trained too much stress. And so now that could be, stress can come from so many different places, but if you're working out, it's an easy one to manipulate. Cause sometimes you have stress in your life. You're like, well, I can't do anything about this. Yeah. And those pain, uh, you know, the signals that's, that's through your, your body, like speaking back, like, Hey, like we might be overdoing it. It's, it's hard. Uh, it's funny because it's, uh, it's top of mind for me, because of the last week, what I've been knowing, what restlessness is one of the things I've been dealing with with my sleep and my, and my readiness score. And it's, uh, I feel so happy, so content. There's all these positive things in my life. And so like sometimes it's, but it was a lot to do with the physical stress that I did the last week, like really ramping things up simultaneously, decreasing calories, doing the, like all those, all the, all that accumulative stress for me. And that, and that short period of time. But logically, if I like, I would think I'm healthy, I'm fit, I'm eating clean. I'm doing stuff like this. Doesn't make sense. If you ignored this restlessly. Yeah. Yeah. But it's, there's a hundred percent, the signs are there. And it shows up differently for different people because there, that was a physical example for me, someone else, it could be, you just lost somebody in the family. You got a demotion at work. You got to fight with your wife. It's like, it shows up in different ways. Our next caller is Bobby from New Jersey. What's up, Bobby? How you doing, Bobby? What's happening? What's going on, fellas? What's going on? Welcome back. Thanks, man. Calling for the 90 day followup. It's been a little more than that. Your advice was to up my calories and do MAPS 15. And what happened? It worked. It worked great. I'll be damned. In the beginning, I was, I was definitely a little skeptical as usual with every, with MAPS 15, but I followed it to a T. Went up a little bit on the scale in the beginning, but everything just kind of leveled off after like the third week. And by the time I got to phase three, it was, it was definitely, I could see the results. I had more strength, everything, more energy, sleeping better. So yeah, it definitely worked. Definitely helped out. Good, man. Good, bro. Good for you for sticking at three and two. You know, so many people, we give advice like that. I knew it. These guys are wrong. I'm changing course. Yeah. Initially what happens, you bump calories, you'll hold a little bit more water. So typically you'll gain a little bit and then it'll come down a little bit after a little while. And then you'll start to see more definition as you build muscle. Is this kind of what you experienced? Absolutely. A hundred percent. Beautiful. And like you said, in the beginning I was sitting there, I was in my basement, sitting on the bench, watching the YouTube, watching you guys on YouTube and doubting it basically saying like, there's no way this is going to be enough. And I was like, what am I doing? I'm like, just follow it to just follow it. You know? And actually after I ran it, I did a kettlebell workout for like three weeks. I started doing a kettlebell workout, which I thought was a little, little more aerobic. You know, it felt like it was too much. I was doing a four days a week and it felt like it was just too much. But like on the aerobic side of it, you know, like, you know, it felt like it was like more of a cardio train. So I've been, what I want to ask you guys is, is there a way, something where you can like a program to run and maybe do the kettlebell like one day a week, kind of fit it in there. You know, cause I do enjoy it. I love the movements of the kettlebell, you know, especially at my age of 55, you know, the different, like especially the overhead presses, the way the kettlebell sits on your wrist and you can turn it up. I find it better than when I do a dumbbell press, I have more control over it. I feel you on that for sure. Is your kettlebell workout, are you doing, are you, are you on a circuit? Are you doing swings? Like, tell me what it looks like. Pretty much everything. It's kind of like a full body swings into, you know, overhead squats. I try to, I have probably around 10 exercises and I try to balance it out. So here's what you do. It's, it's, it's maps 15, three days a week, one day a week kettlebell. So you're working out four days a week. So you got to take out, you got to take out two mass 15 workouts to make up for the kettlebell workout. Yeah. All right. Yeah. Cause I started running phase three. Again. And for like the windmill and the Turkish get up, I was using the kettlebell anyway. Yeah. So it's three, it's three days, mass 15. So follow day one, they do day three, skip a day kettlebell workout, skip Monday, Saturday, Sunday, and then start back up where you left off. I mean, there's nothing wrong with like switching those out with dumbbells either. Like any kind of pressing and kind of rowing, like, you know, switching out with kettlebells versus dumbbells, you know, tends to lean well anyways towards what you're trying. Yeah. So you could do that in the, in mass 15 or if there's areas where you can use a kettlebell instead, feel free to do that. Cause I prefer, I prefer Justin trains as well. Yeah. He doesn't even know how to use dumbbells. I'm too dumb for dumbbells. So, so I use this. I mean, I got my wife, I just got her the, uh, abs and butt and a muscle mommy package. She's been running that and yeah, it's, it's, everything's going great. Yeah. Thank you guys, man. I really appreciate it. You got it, Bobby. That's awesome, Bobby. Good job, brother. Yeah. Yeah. You're the man, brother. Very good. Yeah. Thanks guys. I really appreciate everything, man. Appreciate you, Bobby. Keep it up, dude. Thank you, brother. All right, guys. Have a great one. Jeez, man. It's just, it's crazy. How many people just, I don't get it. You know, they doubt it. Okay. What? 15 minutes a day, 20 minutes a day. What are you talking about? My calories on top of it. I'm yet to hear somebody hasn't benefited. No, I'm just yet. Yeah. We actually, that's true. We have not had a single person call back and be like, it'll happen. It wasn't enough, which it's possible. The only thing that we've seen, cause there's been, and there's very, very few. It's actually been impressive. Uh, most people do fall through those, the people that admit that they didn't do it. Yeah. Yeah. Oh, something came up. I guess the most negative, the most negative thing I've heard is that I follow mess 15 and didn't lose any gains. That's about as negative as I've heard where it's like, I'm surprised I didn't lose any gains, but usually what happens is they get stronger, which is wild. Yeah. Yeah. Look, if you like the show, come find us on Instagram. It's mind pump media. Thank you for listening to mind pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance. Check out our discounted RGB super bundle at mind pump media.com. The RGB super bundle includes maps, anabolic mass 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 Over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now, plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes, and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump.