If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in history, approaching over half a billion downloads. This is Mind Pump. In today's episode, we answered live callers questions. People called in, and we got to coach them live on air. But this was after the intro, the intro, 60 minutes long today. This is where we talk about fitness, fat loss, muscle gain, nutrition. We talk about current events, family life. 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. This is red light therapy that you see in the study. So when you look at the studies that show that red light therapy improves the elasticity of your skin. Reduce his wrinkles, regrows hair, boost testosterone, speeds up muscle growth, improves recovery. By the way, the data shows this clearly. They are using the same kind of red light therapy in Juve. There's a lot of red light therapy panels out there, but they're not the right wavelength or the right power. They just don't work. Juve is legit. It's the pharmaceutical grade stuff. Go to juve.com/mindpump. That's j-o-o-v-v.com/mindpump. Mind pump. Use the code Mind Pump. Get $50 off. This episode is also brought to you by Butcherbox. They deliver grass-fed meat, wild cop fish, chicken, pork, and more to your door. You like protein. You want it to be healthy. You want to save money. Go to Butcherbox.com/mindpump. By the way, on that link, you can get free rib eyes for a year or free ground beef or chicken breasts in every order for life. This is happening this month right now plus you get $20 off your first box. Also, we have a brand new Maps workout program. Maps upper lower, four day split bodybuilding style workout program, build muscle, boost body fat loss, sculpt and shape your body. It's a new program. So it's 40% off. Go to maps upper lower.com. Use the code launch for the 40% off. All right, real quick. If you love us, like we love you, why not show it by rocking one of our shirts, hats, mugs or training? Go to mypumpstore.com/mipumpstore. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. All right, we have the protocol. We have the formula where you can use this formula. We lose 15 pounds in 90 days. We don't normally like to do this. But we're pretty confident this will work for those of you that have 15 pounds to lose. Follow the steps. It works, but you got to be consistent. And impossible for 14s the most you could lose. Somebody would add some maximal amount. Anything more or less ridiculous. No, I'm glad you said that. So a really fast weight loss pace would be something like two pounds a week. Yes. Okay. Which is actually more than 15 pounds. So over 90 days that would come out to what does that come out to? 16. Yeah. So no. Is this 16? 90 days. Oh, it's 24 pounds. Yeah, 24 pounds. So 15 pounds, I think, is actually you still have to be consistent, but it's far more reasonable. I think 24 would be like that's actually really reasonable. You think about that. It is. It's three months, 15 pounds. And this is going to be body fat. You guys, if you do this right, you're not losing because here's what happens with a lot of people and they lose 15 pounds. You know, eight of it, nine of it is fat and the rest is muscle. Yeah. So what we're going to prescribe here or advise here is going to cause pure fat loss. No, before you get into it, because I think you really lay out the step by step formulas. And I, I want to preface it with the difference between less than 15 pounds or even more getting it all the way up to, they say 24 pounds is how you go into this. Yeah. The more metabolically healthy you are, of course, the more weight you can lose in this short period of time. And I think that's why typically we don't like to give advice like this because I'd say the average person that hires a personal trainer or is looking to lose 15 pounds in 90 days is coming from a place that is not optimal for trying to lose 15 pounds in 90 days. And so I think that that's the caveat that you're trying to start this off with is that, you know, let's assume that you have a pretty healthy metabolism. And these are the steps that you follow. But I'm telling you right now that you could lose even more. If you really go into this in a really good place metabolically, and if you go into this, and what I mean by that is somebody who is eating a healthy amount of calories, consuming good amount of protein and has been, you know, focused on kind of building muscle for little bit. Well, here's what'll happen if you follow this steps that we're going to give you and you don't lose 15 pounds, but you follow them anyway. You're going to get a lot stronger and you're also going to get leaner and you're going to feel better. The 15 pounds is kind of his general number. And another factor that determines that'll play a role, I should say that plays a role in how much weight you lose is how much weight you have to lose. So like losing 15 pounds puts you at fit, you know, 8% body fat, probably lose 15 pounds in 90 days because it'll take you so it'll get you so lean that your body starts to really resist it. So you have to have the 15 pounds to lose everybody. So if you're listening to this and you got a little body obsession and you really don't have 15 pounds of lose, you're not going to have a little pooch. Yeah, but if you follow these steps and I made them basic, I made the steps basic and I made them healthy on purpose because like you said out of some people are going to go into this expecting weight loss, but really they need to get more fit and healthy. Yeah, they're going to get that with this. So these steps in 90 days, you will, I don't care who you are so long as there's nothing crazy going on, you will look different in 90 days in a very visible way and you'll feel very different. Yeah, I like that. Now the key here is consistency. You got to be very, you're signing up for 90 day challenge essentially, I hate saying that word, I hate saying challenges or whatever, but to make this really work, it's not like weekends are off. It's not like I, you know, you got to dial it in. You got to be not, you got to tell yourself for 90 days, I'm going to follow these five steps and I'm going to do them consistently and you will see dramatic change. And the way you look and feel that to send you off on a tangent here, but you just made me think about something that I thought maybe you've read a study on or so. Do we have anything that talks about what, what is the average fall off for someone trying to be consistent? Like what, what percentage of people, you know, we know like that, you know, 1% of people will ever make a million dollars, 20% of people will ever have a successful business. What percentage of people will ever make 90 days consistent consistently lifting weights and eating whole food this you couldn't now we don't advise them. First week, we don't determine that. Yeah, we don't advise this, but a significant percentage of people can rely on motivation for 90 days and that's when it falls off. So I'm glad you said that because you're looking at 60 to 90 days when the average person's motivation fades. Okay. Now here's a deal. You're going to do this for 90 days lose 15 pounds. You, you, this isn't going to be something you'll be able to be consistent with all the time. And that's just the way it works. Now we're not giving you these crazy goals or crazy objectives or steps. Nonetheless, any kind of consistency is not perfect over a long periods of time. So just understand that. And the goals that we're giving you or should say the steps that we're giving you are actually going to help build metabolic rate and set you up in a way that's not. They're also unsustainable. I just say that they're very sustainable. And I think the thing I would caution people as you go through these is the temptation because you just you pointed out something that's so important is is motivation tends to be pretty high in most people for 60 to 90 days and then it dramatically falls off. And because the motivation is high and you give a list of five very simple steps to follow consistently, there will be a temptation to do a bunch more. Don't do my recent and my recommendation is don't because when the motivation does fade and fall off which it will. It's just a matter of what point will it the fall off and the rebound will be far worse and more dramatic. If you try and add more to what you're about to give you the rebound will be. If you follow just what you're saying and you fall off on one or two of these steps here or there you fall a little short or you're a little inconsistent on one or two of them. Getting back on the wagon is far easier and you won't see yourself go swing in the other direction. Whereas if you use this 90 day quote unquote challenge to go I'm going to do all that and I'm going to do this and I'm going to double it. Yes. You're setting yourself up for not only failure but then also a massive. I don't think you're going to get any better results in that too. That's another. That's another great point is that you may you probably won't squeeze out even even if you did have best results because you did a bunch extra things more it might be one or two pounds. Yeah, you're not going to see a dramatic difference for all the extra effort. Now all right, so let's start with the workout part of this. So here's what you're going to do the core foundation of your workouts is strength training now strength training is the superior form of exercise for fat loss. Okay. When they when they compare strength training.
strength training to other forms of exercise in calorie control diets, right? So they're controlling lots of factors. They all result in similar weight loss, but strength training results in the most fat loss. Why? Because it preserves muscle or builds muscle, which you want. You want that because not only do you look better, not only can you move better with more muscle, not only do you look better because all the weight is fat that comes off your body, but it's also easier to maintain because you have faster metabolic rate. So here's your workout, okay? Very simple. You're going to lift weights every day. I know that sounds like a lot. It's not one to two lifts a day. And that's it. You're going to follow a maps 15 style protocol or a great eight style protocol. These are programs that we have that follow this kind of programming. And so you're literally going to do one lift three to four sets or two lifts, maybe three sets each every day. That's it. You're probably going to miss one here or there. But this consistency seems to work better for people, both for results and for consistency. And when they miss one or two workouts, they don't miss a huge amount of exercises. So much opportunity to make it up even throughout the day. That's right. You know, if you keep it that simple and that time frame, it's, I mean, that used to be the biggest hurdle and barrier for people to, you know, abandon their progress. And so to make it that simple and, you know, you can hit it later in the day. You can hit it earlier in the day. But this builds up so much momentum going forward, which your bias is going to benefit from. Well, and if you're following like one of our maps 15 protocols, we even set it up to where if you had to, you could pair a day or two together. So if you had a day or hey, that was intending to go every single day, oops, missed that day. Then the next day you can pair those two workouts together and be okay, because the way we split the body parts up in it. And so yeah, I love the idea of a map 15 type protocol, basically, which is one to two or grade eight, which is basically one to two lifts every single day. And that's it. That's it. Yeah. Pick a compound lift. If it's just one lift, if it's two, then pick a compound lift and a single joint lift. And that's it. That's it. And you do it every single day. The intensity is relatively high and not crazy. Don't beat yourself up, but you are training relatively hard. That's the foundation of your workout. Now let's talk about general activity. Here's what you're going to do. You're not doing any other workouts. Okay. You're not going to do any other structured form of exercise. All you're going to do is this. You're going to walk for 10 to 15 minutes after breakfast, lunch and dinner. That's it. So walk for 10 to 15 minutes after breakfast, lunch and dinner. And that's going to dramatically increase your activity. It's easy to do. You don't need to change your workout clothes. It's going to help with insulin sensitivity because it's post meal. It's easy to stay consistent with because it's after a meal. It's easy to remember. That's it. That's it for your workout routine and activity. Lift one lift to two lifts a day, walk after your meals. That's the workout portion. Now this is the area that if all the things you're going to talk about that, I guess I would be okay with or encourage if my client asked to or wanted to do more of. Right. So let's say that's really easy for them walking after meals. But they really enjoy it. And can I go for 30 minutes instead just 15 months? You know, can I go for a nice walk or hike with my spouse on the weekends? Like this is an area where I would encourage, you know, more is okay. It's okay. If like if you enjoy the walk, you're you're you find other times to do that. I think this is a healthy, good thing for a person to do. And then also too because if there was a fall off of that, it's not going to dramatically make a difference on your result either. But it's easy to do and it does improve. Yeah. It's recuperative. Doesn't beat you up. It allows you to build strength with the strength training. But what we're not telling you to do is do a bunch of structured cardio. Yeah. Okay. That'll actually make this all not work as well. Conflect. Yeah. That's right. Now let's get to the diet portion. You're only going to eat whole foods. Nothing else. Nothing that comes in a bag or a wrapper. Nothing that comes from the fast food restaurant. Okay. We're going to count all that stuff. It's whole foods, single ingredient foods beef, chicken, eggs, milk, rice, potato, fruit, vegetables. That's it. That's all you're going to eat. It used to be alive. Yeah. That's right. And this naturally controls calories. So the average person's diet, their calories are 70 to 80% come from, we're called ultra processed foods. Ultra processed foods are engineered to be hyper palatable. So they make you overeat when people switch from their normal diet to only whole foods, their calories naturally drop by about 500, sometimes 400, sometimes as much as 700 calories a day with the same levels to tidy. In other words, without trying to cut calories, you're going to cut calories all because you're eating as much as you want. You're just sticking whole foods. You know, that guy I shared with you just then I was talking to you about, I think it was this morning or yesterday, that I liked the kind of no BS. Oh, he got a roasted. Yeah. He did a really cool one. We always use the, you love to use the analogy of whole potatoes and potato chips, which I think is a great visual and analogy, but also kind of unrealistic like that anybody would ever like sit down and try and eat six whole potatoes. Sort of. That he did one that I thought was actually as good of a comparison and more realistic of a snack that somebody actually would choose to do that was that I actually hadn't really thought about like, oh my God, that's so true. And he was comparing an Oreo cookie to a hard boiled egg. And he's like, imagine how many Oreo cookies you could sit down and cry. I mean, I get crushed 12 of those. Yeah. Three hard boiled eggs. Yeah. Yeah. And you try, try eating four or five hard boiled eggs. Like by the time you eat two or three of those things, like, you're full, you're satisfied. And then he broke down the nutrient density of of that and what you're getting from those three or four hard boiled eggs versus those three or four cookies, which is, it is difficult to only have three or four Oreo cookies. You eat three or four and you want six or eight or 12 or a different. Right. And what you get in there is literally very little to anything beneficial for you, but just a bunch of extra calories. And then when you compare to just three to four whole eggs, everything that you're getting nutritional values, and then how full you are after eating that. Well, the reason why I like to use the potato is because it's the same food. It's just one version is processed, which is potato chips. The other version is just potato. Right. And when it's like that, like, you couldn't eat all the potatoes. Yeah. Your visual makes gifts because you're comparing the same thing of just like, but when he says makes sense, or sugar cane, or sugar cane, or sugar cane. But what I liked was he's giving is like, you know, an Oreo cookie is something that somebody would grab to snack on. And they might, and maybe someone would even make the argument of like, I'll just have two or what I like that. But it's the nutritional value. If I sat down with a bunch of Oreo's in front of me, I'm eating two sleeves. Yeah. No problem. Yeah. You put a plate of, don't get in milk. You put a plate of hard boiled eggs in front of me. I'm not eating 10. Yeah. I have. Maybe four or three, but yeah. And that's why I think it's such a cool comparison in a, in a really smart go to strategy for people that are really trying to discipline themselves to eat whole foods that need a quick like, men, hard boiled, you know, 10 to 12 eggs that you keep in your refrigerator. And when you feel like that craving for a whole natural food, yeah, go grab that and eat one, two, three, four of those if you want and see how filling they are. And then how nutrient density are and getting a habit of things like that. That's it. So that's step one with diet. And there's only one more step, everybody. You eat one gram of protein per pound of target body weight. So whatever weight you're aiming to be is how many grams of protein you're eating a day and you eat it first in your meals. That's it for your diet, everybody. Whole natural foods, one gram of protein per pound of body weight, eat it first. Just do that with the diet and the workout part. And you're going to crush, which leads us to the last step. And the last step is here because this will be a wrench and the whole thing. Okay. If your sleep is off, it will spike appetite, spike cravings, reduce recovery, make it difficult for your body to want to burn body fat and build muscle. They have some really interesting studies that have been done on this where they take two groups, same sub calorie diet, same workout routine, one group, poor sleep, one group good sleep. And the poor sleep group loses tons of muscle in comparison. What's the correlation with poor sleep and inflammation too? Interesting. I noticed this. I'm coming off a really bad week of sleep. When I was out in Turkey, I had a really bad sleep. Came back home was actually really excited to get back home to my eight sleep and get some good rest. And a lot of stuff going on in my head right now. I got a lot of business things going on and had two bad nights of sleep. And I noticed that I'm holding a good, and my diet's dial right now. So I'm eating really good. I'm eating really good. Everything's back to normal. But I have not had good sleep in almost a week. And I noticed that I'm holding like an extra eight pounds of water. Oh, right now. Is there a direct correlation? Because a lot of times I know that what happens I have bad sleep, then I have cravings. I get my diet started off and then that makes sense for me for the extra. But my diet's actually really in check. But yet I still see that I'm holding a lot of water. Yeah. Poor sleep will increase systemic inflammation. It also decreases.
decreases your pain tolerance. So your pain sensitivity goes up and it can look like cold in tolerance or heat in tolerance. I don't know if you ever noticed that when you're like under-slapped, how like you're just cold just feels colder or you just feel more pain. And I think it's a combination that poor sleep wrecks everything, which is why this last step is so important, which is for 90 days, try to have perfect sleep. For 90 days, go to bed at the same time and wake up at the same time. Now here's the deal, you wanna lose 15 pounds, it's yours, it's yours in 90 days, follow those five steps, lift weights daily, one to two lifts a day, walk after your meals, only eat whole foods, one gram of protein per pound of body weight, eat it first, have really good sleep, and 90 days later you will have lost 15 pounds of pretty much pure body fat. And I just want people to understand this, 15 pounds of pure body fat looks very different than the way people normally lose weight, which is eight pounds or so of body fat and the rest being muscle. So this is a dramatic change. And with the strength training, I think a lot of people not just see muscle retention, but maybe even some muscle building. - Yeah, I like that you say too, because even if you didn't see the 15 pounds on the scale, move per se, you'll look 15. - Very different, yeah, yeah. - Very different. - 'Cause one of the things that could possibly happen following this as closely as you're saying, is you could very easily lose 15 pounds of fat, but it actually add a few pounds of muscle on the way. So the scale only shows you moved seven, 10 pounds, but you've lost 15 pounds of fat, any of that in muscle, which will dramatically make a difference in the weight. - Totally, totally. So I gotta tell you guys what, I'm gonna be using, 'cause I have a Juve light at home, but my wife's primarily the ones that use it, the one that uses it, but I'm gonna go use it on, 'cause I just started your Jitsu again, I'm getting those Matt Burns that you get from rolling on the mat. - You get when you're not like proficient on the mat, 'cause you just move right. - Right. - And they suck, Matt Burns suck, and you don't feel them until you take a shower. - I don't even know what I have in the water, it reminds me of turf burn a little bit in the dude. So I'm gonna hit the Juve red light on it, 'cause I know it speeds up, the recovery. - Yes, it speeds up healing of skin. So I'll report back to that. - You know the other one it does really well, 'cause Katrina the other day too, we went driving in with the tops down all day, and she got all red. - Oh, yeah. - What it does on sunburns is wild. - Yeah. - I see a huge, I don't know how much you used it or not, like that. - We don't for sunburn, yeah. - Yeah, we don't get sunburn really that bad, but you can, you sit in front of it and front of the sunburn and it's interesting. - Wild. - Have you seen the studies on how it improves eyesight? - I've heard about it. - Doug, look up red light therapy and eyesight improvement. - I know it does, because I, - What's wild? - One of the questions I got asked was like, do I need to wear it? - Do I need to wear it? - Yeah, and I'm like, no, I believe you can actually look at it because it actually is healthy. - It's a little bright, so I first I'm like, huh? But no, it does, it improves, it improves with dry eye disease. Try macular degeneration. - Wow. - Yeah, and actually why? Because I mean, remember the red light that, that type of light powers up mitochondria in the cells. So whatever cells it shines on are gonna work better, including eyes. - That's interesting, because I felt like a slow decline, especially because like a little bit of a blur and a little bit of a watery kind of thing in my eyesight. - It's like an old dude. - And it's just, you know, it's one off, like, you know, month, I have one day like that. It's been like a consistent now, like, world. It'll be a couple days, I'll have that, and like, oh, what? I don't have allergies or something, like, what is this? I think it's just like, it's just like, degree. - Dude, that are diabetes. (laughing) - Why don't we see that, dude? It's not diabetes, dude. - Are you guys catching yourself off hair? I was telling Sal yesterday about like, I'm turning into the old man, you know, - Oh yeah. - The things that I was there, bro. (laughing) - I was in denial until I caught myself doing a couple different things. I was just like, that why? - Where do you get mad at people for stuff? That's just like that. - Yeah, just like, get off my long time stuff, you know? - Well, I find myself, so, you know, kids, nah, I say kids, they're teenagers, right? They ride those electric bikes now, everywhere. And they're just zooming around, and they're not doing anything, but I'm just mad. I just see them like, like, five of them, and I'm like, I know you're up to no good. You know what I mean? (laughing) We would be up to, you know what I mean? And I'm like, man, I used to ride around on my BMX or my buddy, we were up to no good. For sure, maybe that's cause you know, yeah. Maybe that's what-- - Well, the one that you called me out on, that like, you know, we laughed about when he first said, - I'm so neurotic. - But I really thought about it afterwards, and I'm like, the thing that's most interesting about that call. - Did he go on the ring cam? - To watch his life. - Well first, to make sure. - That's the hall with down. You tell a story right, so you don't think really I can complete asshole. - It's not gonna help. He told his wife he's like, to save, he gets you worse, just save a few bucks. To save money when you get home, you know, I'm gonna do an Adam's voice when you get home. You know, set the thermostat, make sure you set the AC on before the peak hour or whatever thing. - Yes, yes, yes. - So make sure you do, so she goes home and he's watching on the ring to make sure she does it, and then her brother comes over, and so she opens the front door and she's talking to him, but the front door's still open. - This guy's like, he's watching on the ring, he's like, I'm gonna tell her, and like goes on the mic dude to tell his wife, like what are you doing, Bryce Blinter? - I just, I picture a man watching the whole time, just wait, is she gonna show us? - Just some voice coming. - What's crazy was that we were literally, we were texting right before that. So like her and I were, 'cause I had saw the time, look down, and so peak hours in the Bay Area is four, four to nine. So if you can run your AC before after, and it's like a half, half the wattage per dollar, whatever the calf. - Way more expensive, please. - It's a lot more expensive. I'm trying to get to the bottom of like, 'cause I have solar, and yet I still have this crazy bill, and so I'm just like, what am I doing? - Am I just, my bill's bruised. - Am I just max running it during peak hours, and so let me see what a difference, and so I'm trying to, and so it's really a lot about that too, it's just like, I'm trying to run a test here, it's like, let's see, 'cause if it's not that big of a difference in whatever, but anyways. So we've agreed, we had agreed just a few days before that. I see the time, it's like, it's like, three o'clock or so on that, so I know we got an hour to cool the house down, so I text her, hey, make sure you run the AC, turn it down real cool until four o'clock, and then shut down, and she gives me the thumbs up right away. And right after she gives me that thumbs up, I have cameras all over my house, so I get alerted when there's movement, and so literally, seconds later, I get to Google alert, and I'm like, oh, delivery or something, and I hit it, and it's her, and she's walking her brother, 'cause my brother was over doing some plumbing work at her house, whatever, and automatically kicks on, you can hear her, and so she's like, oh, they're laughing and talking, she opens the door wide open, and then she walks out to the driveway with them, and I can hear them out in the driveway, like, oh, tell him stories, and tell sis, I said, hi, he's filming, and I'm like, I'm watching it, and I can see the doors wide open for minutes on minutes, and I'm saying, and it was like, she had her hands full, and they just opened the door, and even wide open right to turn the air conditioning the neighborhood without. - Oh my God. - So the place, oh, you totally talk shit, you call me out, right, you're just like, oh my God, that was the most old man thing I ever could say, and I kinda laughed about it, but then I defended myself from the whole purpose, but then what made me reevaluate the self-awareness part later on, I'm like, oh God, he's so right, because I was the other extreme, so when I moved out when I was 17, and one of my big pet peeves from my stepfather was how he controlled the AC. I just, it drove me crazy how he, you can move the knob one degree, and he'd come in there, - Who changed the tone? - And we get in trouble, and we get grounded, and we didn't have a lot of money, so I know they were doing that for that, and I remember for my whole teenage years, one day when I grow up, when I get my dream, when I get my own place, you know, there was two big things, ice cream always in the freezer, AC running 24/7, no matter what, and so as soon as I got my first apartment when I was 17, I ran that damn thing 24/7, I kept it at 60 degrees, ice coming off the ceiling, it was so cold, and I didn't give a shit if the doors were open, whatever I thought I'd ran it all proudly, ran it all the time. So the irony that I was that guy who for sure did all that, you know what I'm saying, I did it for a very long part of my life where I would, doors would be open, I still run the AC, I didn't care whatever, to now the shift, and the part is that, I'm obviously more financially capable today than I was, yeah. And so that was the awareness of like, okay, this doesn't make logical sense, like I for sure can afford it a lot more than I can afford it at 17, at 17, I probably should have been a little more responsible, but yeah, here I am getting pissed off of my wife for 90 seconds of the door. (laughing) - Dude, yeah, I get that way every now and then, the kids will have friends over and they'll sleep, you know, have a sleep over, and I'm like, anything when it comes to sleep, and like if I get interrupted or I could hear, like them having a really good time is late, and it wakes me up out of bed. I've checked myself and I kinda like, okay, don't react, just be cool, but then sometimes you'll get me on a bad day. I don't know, come out there, hey, you guys be quiet! (laughing) - Like lose my mind. I've scared their friends a few times, and next morning, I'm like, sorry guys, I get a little crazy, but I don't know.
- I'll get sleep, you know, and I have to like, most apologize. - I'll say the most old man thing about me is that I now really prefer shoes that don't require that I tie laces. (laughing) It's so weird. - You almost did your own stuff. - I don't wanna have to, you're almost-- - It's not quite velcro, I don't wanna have to tie my shoes, dude. Like if I have shoes I gotta tie, I'm like, you never know where to put one on one's now. - Yeah, I'll wear different ones. 'Cause I just wanna put my foot in. - You did. - And the other thing I do now, this is a very old man thing. This is a gym thing, guys in the gym know this. When I was younger, when I first started working out in gyms, it was a mystery to me. I just didn't understand this. I'd go in the locker room, and why do the old dudes, why is the last thing you put on your underwear? Why do you put on your socks first? You put on your t-shirt, you'll walk around your shave your face, put your damn underwear on. - That's the definition of zero F's, dude. - So just do you know now is that what it is? - That's dude, when I get changed now, I'm like socks first. (laughing) And my clothes out. - You think naked guy, man. - You're the naked guy in the queue. - And I scratch in and stuff. - Every once in a while, I scratch myself, 'cause I'll see a young dude in the corner. And the young dudes, the way they get dressed in the locker room is so funny. - Like, fasicked. - No, no, they'll put a towel over. - Yeah. - And then they'll hide behind the door. - Yeah, and then when I put their feet on, I'm like, well, let me put my gun to my socks first. (laughing) I don't want, like, what if I touch some fungmen's on the floor? - You're the naked guy in the room. (laughing) - You know what that is? You've been to the proctologists, you're like, everybody's seen it. (laughing) - Just don't use the hair dryer. - No, blow dry my stuff. - Yeah, you're one step away. - And you don't sit on the bench naked. I see some dudes still do that. They'll just sit on the bench naked. - Yeah, I don't need any of them. - Too far, no. - Too far. - Yeah, I won't sit naked on the sauna either. I'm cool with that. - Well, you're a doggie doing old man stuff, yet or what? - Ah, I don't know. I'm maybe, I am grumpy if you wake me up very much so. - I've been that way for years, so. - Yeah, I've been that way for a long time. You know, you know, I also got me old man, the squirrels. - Oh, yeah, that was definitely old man. - Yeah, I'm like, it's like all I talk about with my friends, like, how do we get to this? - Yeah, it's my conversations are put on. - What are you guys? - What are you doing about the squirrels? (laughing) They're getting my fruit. - Kinda like a defense. - Yeah, yeah, we're getting my fruit. So I'm like taking notes. - You got a Google search. - Yeah, I got Google all kinds of Google searches and forums I'm on right now. - I don't know the difference. - All the different homemade poisons I can do. - I'm like trying to figure out. - Well, I also just make sound now when I get up and sit down, that's been happening for a little while. - Yeah, yeah. - Remember I used to make fun of my dad, like, what are you doing? - Yeah. - You just got up, why'd you grunt? - No, I'm gonna move. - Like, I think you have to brace your core. I think it was a hell. - Yeah, yeah, yeah. - It's speaking to like, like, pain and stuff, man. I tell you what, dude, so this is the second time I did you jitsu and I took almost 20 years off. - You did in the morning, two, six and a half. - So they have two six and a half classes, which I think are gonna work out perfectly. - Oh, I thought you were gonna be more of a late in the afternoon. - I was gonna do the evening, and it depends. I'm trying to be relaxed about it and they have a lot of classes. But 6am works really well because it's before work. I can shower afterwards at the gym or even go back home and shower. I don't like, here's a deal. I don't like to take up my evening because I like to spend that with my family. - Sure. - So if I do a six, you know, PM class, it's like, I come home and then the kids are about to get in a bed. - I mean, that's what keeps me from working out after we podcast sometimes. I'm like, oh, that's my time. - Yeah. - And I'm used to working out in the morning. So it's not too bad. Six am a little early to do, but whatever. So, but, and it's a great crew. It's actually Jason Calipa, it does the same time. - So what? - Which is kind of like, part of me's like, yeah, part of me's like, oh, crap. - Yeah, he's really strong. - Bro, he's got champ genetics. I swear to you. - Where'd your grip is crazy? - It's just everything about him. - Yeah. - If he tried, because people don't know who he is, - I see his forearms, dude. - If you don't know who he is, he was like a crossfit champion in early days. I watched him when he was 17 or 18 years old. - Crushed, crushed. - Just destroying everybody. - In a parking lot in Milpedes. He doesn't probably even remember this, 'cause we didn't know each other, but my buddy was telling me, you gotta come see this kid. Like I came down there to watch, this was way back when Crossfit was grunge still, right? Not a lot of people knew what it was. It was still happening in parking lots, and it was super low key. And my buddy was getting into it, and he was just like, you gotta see this kid, and he won that little event. - I tell you what, dude. And I'm sure he knows us. He has no interest in this, 'cause the way he likes to train, he likes to kind of challenge himself. If he wanted to, if he wanted to, he'd be a pro bodybuilder within a couple of years. No problem. He's got those kind of genetics. Like you look at him? - Yeah, he's built. - Yeah, super nice guy too. Like one of the nicest guys. But anyway, so he does a six-am class. So today I went a little longer. I allowed myself to roll more. I'm still kind of easing myself into it. And, you know, I'm moving better than I thought. I'm still not moving great, but better than I thought. But man, right now, dude, I feel like, I don't know, I feel like I just, just like fell on the ground 10 times. What's what I feel like? Like I just heard Nareus do that. I don't know. My hip flex is dude, 'cause we played off, I was playing off my back, and my hip flexors aren't used to that kind of support. And so I'm just fatigued. - That's gonna be it's wild, dude. We'll see what happens. - Is it, is the gym closer to your house? - That's pretty close. It's only 10 minutes away. - Oh, so then it's really easy for 'cause you, you go to work out, you drive further. - Yep, a lot further. - So today I did go to the gym afterwards to use the sauna, 'cause then I wanted to kind of, - Damn, so you went, did your class then drove? - Well, it's a six-am to seven-am. We don't start till nine, so I got time to do both. - Wow. - Yeah, but I'll probably end up going home in between and stuff like that. - You're such an early riser. I go to bed early too, dude. I'm in bed, nine, nine, 30. That's it. - Is that the latest you stay up as nine, 30? - 10 is the latest, I'll typically stay up. But nine, 30's-- - Now when you say stay up, does that mean like you're awake and it's 10 and you're in bed and you're always still in bed? Or do you mean sometimes you even just go to bed at 10? - 10 is the latest, I might, typically that my head will hit the pillow lights off to try to go to sleep. - And then are you the same way at home for night as you are when you get on a plane or anything else? As soon as you decide you're gonna go to sleep, you just go right to sleep. - It depends, dude. It actually depends. It depends on what's on my mind and stuff like that. I can take naps really easy, but sometimes I can go to sleep, no problem, but then I'll be a little restless throughout the night, which is kind of weird. That's happened more as I've gotten older. We're all just kind of wake up a few times. It's never do that all the time. - Bro, when I was younger, I used to go to sleep, I would close my eyes and then wake up in the morning and it felt like a timescale. - Whoa. - Yeah, like in the same distance. - I mean, that's how I feel you are when you get on a plane you're like that. You get on a plane and I see you take naps and it's just like mouth open. - Yeah, dude, just, we have to let the tour back. This dude is out and then we land, he's like, oh, just get right up, nothing happened. - It's so hack, dude. - It is a hack, it's super, 'cause I sleep is like a battle for me. - Yeah. - It's like, I've been like that forever, forever. - My whole life. - And it seems to get in with your brain. - Yeah. - It's, I cannot, if I, once it gets going, I can't, do you sleep good if you get a massage before you go to bed? - You get back with my wife, you used to massage me every night, yeah, but she doesn't do like her massage, it's like she used to do her massages. If you're like, okay, she's gonna hear this and we're getting in trouble. - Why? - Well, 'cause she does, - Sure, sure to close through. - She does one hand of massages now, dude. - What do you mean? - She's like, watch his, her little movie or show and she massages me with one hand, you know? So it's like, and that sounds really bad. I know there's a bunch of people who be like, hey, at least you get something. - Yeah. - You know what I'm saying? My wife is that good that one hand is better than no hands, but once you've experienced all of it, you know? - It's like, I bet if you, - This is the analogy I give her. I go, I go, this is like, you know how good I am at what I do. It's like, we show up to the workout and I'm like, oh yeah, just go do those three things over there. You know what I'm saying? And that's the effort I put into your workout. It's like that. It's still gonna be better than fucking 90% of the people. Like, I could do it like that. But I'm not over there watching your form. I'm not like telling you to every, like. - Yeah, but I know Katrina, I bet you if you just told her, she would do it. I feel like, honey, I really need. - Yeah, if I schedule one with her, she'll definitely do it. But we have to do that now. Like I mean, with busy the kid, there's no dance. - There's just dance. That's gotta be what it is then. - Yeah, it's, it's, I don't know if I, because I don't feel tense like this guy is. He's tense. He's like a ball of stress, right? He's just like a big ball of stress that needs that. - A lot of that. - Yeah. I'm like ideas or thoughts. - He's still tense, but not maybe not in your body. - It's up in the head, yeah. It's all up in the head. Because even last night, like I actually did fall asleep, okay. But then I woke up and then instantly, I was thinking of stuff. - I was thinking of the conversation that I had with Kyle at work. And then it just brains going like crazy. - You go. - Have you tried writing him down again? - Oh, I have to. So that's why, like if you open my iPhone notes, I've got at this point in my life, probably millions of pages. - Really? - Oh yeah, crazy. You take you an hour. - I'm afraid I might find some like, self. - This is like that. - It's all, it's all, it's all, it's all business, or journaling type stuff, right? And it's just, I have to go get it out of my head because if I don't, it'll spiral out of control. It'll just be more and more and more. And then I start to get paranoid that I'm gonna forget that. 'Cause I'm like, oh, that's a really good thing. Oh, that's a good point. Or I do need to write that out. And then if I don't get up and do it, then I'll sit there and I'll go like, I'm gonna forget this tomorrow. If I forget this, so then I have to get up. - That's crazy, I have to write. - And it's been like that since you were a kid. - Yeah. I mean, it's gotten worse, I've gotten older, 'cause as the stakes are higher, you know, as a kid it was probably more, you know, playful thinking about the day, fun shit. - I used to as a kid. I used to literally up until, up until I would say my, my thirties,
I could literally, no sleep prep, it didn't matter. I could have an energy drink. I just, his suit, they hit the pillow, I'm out. And then wake up in the morning, and I woke up like lightning. I'd wake up ready to rock 'em all. - Oh, right. - Now it's a little bit of a struggle. Now it's a little bit of a struggle. But back in the day, it was like-- - I mean, I really have to take, that's why I mean, I'm passionate about the stuff that we talk about on the show because it does make a difference when I-- - Actually, when you guys first met me, I was like that. I'm raising the piss you guys off. - Yeah, that was only 10 years ago. - Yeah. - You play music and-- - I'd wake up and just, yeah, you're ready. That's before I knew you. - Way too late. - That's before I knew you guys well enough. And I thought you guys would think it was fun. - Then you finally realized you need like three coffees in before you came. - Because all three of us are like that. - Yes. - The three of us are slow. We must, I don't remember where we were, but it was one of the first times-- - I know exactly where we were. - We were at that stupid house where we didn't map white, where we thought it would be funny before we did the old open stuff. - Yeah, so it was like when the first times we all spent the night some Airbnb and then woke up at six, like I always do. - Six or five. - Made a rock and roll and we put an age against the machine. Hell out. - Yeah. - You guys came out and nobody said anything. - Yeah, nobody thought it was funny. - Nobody, you guys all look at me. - Tell me that he was funny. - He was all angry, nobody looked at me and said, "Oh, no, no, no." - I didn't even tell you you were being playful. - They're gonna keep me out of my pump. - Yeah. - I better be honest. - Justin and I are very similar in the sense where we like, we like it freezing cold. I want a slow wake up. I need to be completely finished with my coffee before you can start to really talk to me. My wife knows that. Don't ask me any serious questions about the day and yet stuff until I've had my cup of coffee. I'm fully awake and then it's like, then you can lay it on me. - Yeah, and it's tough 'cause it's all the best ideas are at night. I'm the same way as you with that. It's just like, man, I wish it was like a morning, like boom, lightning when I get up. But my mom was like that too. She was like super grouchy in the morning. I couldn't even approach her. It's funny. - Yeah, that's my wife's. - She's too. My wife does not wake up well. - She wakes up, but yeah, hard. - Now Doug doesn't need coffee in the morning. You're not a coffee person in the morning, but you can sleep in though. - I can sleep in for sure. - Yeah, I can't. - He can sleep in the moat when we go places. I'm always impressed with. Where's Doug at? - He still has like 10. He's like, what is he a teenager? - 10. - That might be a little stretch there. - I think he's, I think he's seven to 10 before a trucky. - He's been a couple of times. - Well, maybe if it's on vacation, yeah. - Yeah, oh yeah, it's on vacation. - Yeah, yeah, yeah. - And I don't know the work day. - So of course, yeah. - So Doug knows this because he has, well, she's not a teenager anymore, but I don't know if you remember. It was, "Bree like this when she was a teenager." They could sleep. - Yeah, he'd do. - He never was a sleeper like that. - Really? - So my niece, I was like that as a teenager. As a teenager, I could sleep until the end. - Yes, yes. - Bro, that's my niece and my daughter could stay, we'll stay at 11. My niece could stay in bed till like two. - Come out of, I'm like, what happened? - Now do you think what that is? This is what I think when I think back to like my behaviors around sleep was that you probably so many days went on four hours of sleep, but you didn't feel like, when we go on four hours of sleep, like you, - Yeah, you like to. - You know. - Exactly, I feel it, where I felt like when I was 16, I could go on four hours of sleep and I didn't feel bad, but my body told me on Saturday, and then I sleep till noon or one. - Well, for the night, I think that's what it was. - For the night. - I think they go to bed late, they've seen two, where they go to bed not too late, so they'll go to bed at, you know, 11 or midnight, but they won't come out of bed till one. - Yeah. - That's 13 hours. - Yeah. - That's a lot of sleep, dude. - Yeah. - And sometimes it's less waking them up. - But that's what I mean, like I think, sometimes I think that's like accumulated from the week of not lots of sleep, and you just don't have the same. - Well, aside from infants and toddlers, I believe teenage girls require the most. I think they recommend nine hours of sleep for teenage girls. - Yeah, and I'm always like conflicted with that, 'cause my parents used to just like, "Oh, get off, you're wasting the day out." And I'm always like, every time I've let them kind of sleep, they're like in this weird growth phase. And I realize that later, and then it's like a couple days later, like, "Oh my God, you grew like an inch." And it's like, I'm wondering if-- - Do you guys think it's just a period? - To that point, does that, so this is, we, Katrina and I, I mean, see this in Max. And I remember, we don't really pay attention to her, I believe it, the app still goes even to the AGS now. Does Jess Karen, you guys use the app that tells you all this? - Yeah, what do they call the leaps? - Yeah, the leaps. - Yeah, the leaps they have. And man, those things, that app was, for us, it was, I mean, some people might say it's nothing, they didn't have the book. - Oh, it's good, because you think your kids just acting like a-- - Yeah, ours were like really spot on. - Very, very spot on. - Anytime Max was just even slightly off. Katrina and I remember sometimes, I'd be like, "Man, he is just-- - You must be going through a leak. - And then we go look it up, and I'm like, "Oh, well, this is-- "He's right on schedule for this leak right now." And they always send the last one or two weeks, and then he's right back to normal and be fine. And so I love that app. It felt like it gave us a lot more patience and understanding. - Oh, he's just like, "Oh, he's kind of going through some "of that, be a little more patient with them." He'll get through this phase, and sure, Shady would, within a week or two like that. Does that continue on? Like, do you think that is happening at 12, 13, 14? - I don't know if that's a shame. - I didn't cross-check that, but I would be interested to see it 'cause I feel like it definitely is a phase. - For sure. - It would make sense. Like, why would they stop it all? They'd been doing it for seven years or else when they stopped it. - If I'm not mistaken, I believe the leaps are fewer and further between, but they still have 'em versus when they're real little. When they're real little, the brain is us. It's pruning neurons like-- - Yeah, yeah, it's happening on a monthly basis. - But you know this, you have a three-year-old, and within a week, they speak totally differently. Like, where did you learn all these words? - Yeah, I know. - In a few weeks, it's crazy. When I was a teenager, no way to my dad, let me sleep in on the weekend. - No, I know. - Wait! - There's no way. And you know, when I wake up, my daughter-- - It's fine work for you to do. - I-- - If there is none. - Dude, when I wake up my daughter and my niece, I'm like, kind and gentle. Like, I knock a little bit, (imitates dog barking) Hey, hey, it's time to get up, okay? All right, I'll come check on you. - That's how we wake 'em up. My dad opened, he blasted the door open. - He bleeds off, dude. - Bro, he blasted the door open. So, come on the lawn, and you walk out. - Wait, okay, here we go. (laughing) Blinds. - Yeah, you know, like, sh-- - Yeah, I'm gonna say. - There was no gentleness with so effort, dude. - Dude, it's brutal. - It just opened the door. I can't be naked in here, dude. - It did. - Come down. - That's happened. - Yeah. (laughing) - You don't need to revisit that stuff. (laughing) - You need to be caught, did you? - Wait, yeah, I was just-- - You did it, bro. - I told this story. - I don't remember that. - No, I don't remember that. - Oh, my mom, yeah. - Oh, God. - Yeah, yeah, yeah. (laughing) - Yeah, dude. - It's all 24. - Yeah. (laughing) - Oh, that's what you're saying. - I made a little accident. (laughing) - Scarred for life. Scarred for life. - I'm gonna ask you, yesterday you had lunch. You were eating lunch. Everybody was talking about good at luck. It was, you made a stew. - Yeah, beef stew. - With the chuck roast from butcher box? - Yes, I had it today, too. - What's the recipe? - So this is a recipe I kind of made up. I don't know if there's a better way to do it, but I use the instapot. - Oh, yeah. - And I take the chuck roast from butcher box. I salt it a bit. - Just salt, let's say. - Yeah, then I put it on a saute mode in the instapot. I brown it on both sides. And then I put in probably a half inch to maybe three quarters of an inch of water. I also put some chopped onions in there as well. And I do it for about 40 minutes on the pressure mode. And then I take that out, release the pressure, take it out, take the meat out. By the time it's like super, you know, soft. And I take the most of the liquid out. And then I put in my potatoes and my carrots for about 10 to 12 more minutes. - In the pressure mode. - And again in the pressure mode. - And with just a little bit of liquid in there. - Just a little bit of liquid in there. And what I do with the other liquid is I take it and I put in some salt to taste. And also some type of a starch to thicken it. And then after the potatoes and carrots are done, I just combine everything. I chop up the meat first so it's bite sized and combine everything. And there you go. That's it. So it's quick and dirty. - For a starch are you using like a rice or a flour? - You can use like a cornstarch. I sometimes use tapioca starch. - And the tapioca is in there. - Yeah. - So Chuck roast, and that's how big is the Chuck roast from Butcherboh? - I think it's two pounds, I'm guessing. - So you got yourself a good like four meals? - Yeah, three meals. - Three meals and three meals. - Wow, that's great. And it looks so good. - It looks really good. - It's super hearty. I'll tell you something else. I've done it like a month ago. I did it again and I took it and I left some of the sauce. It's basically a gravy. I left it out and I kind of really chopped it up and I put it in a pan and made like a hatch. - Oh. - It was super tasty. - Oh, that sounds really good. So I didn't tell you yet. I signed you up though with me. Katrina was asking, so we're gonna host when all the trainers come in for the event. So we'll have what, I don't know, 27, 28 trainers. So we're gonna have 'em over at my place. - Oh nice. - And Katrina was asking me about catering and also that and I said, "Oh, we'll save the money." I said, "Maybe Doug and I will cook for everybody." - Wow. - And so. - Last time Doug did that. - What did you do? You did the Japanese? - I experimented on everybody. - He went a little crazy, but I'm trying something new. Maybe you shouldn't try something new. - No, I wouldn't try something new this time. - Yeah. - Oh, you guys are good. You don't want me cooking. That's gonna be like, yeah. - Yeah, last time I went for all the exotic chicken parts. - Yeah. - Yeah, the Japanese grill. - I was like, I was like, I was like, keep it easy with some tri-tip or something. That's just a bunch of those that we can cook and we can do some sides and something like that for everybody. I wanna know who's gonna be cooking.
- Those note it is on there about eating booty. What is that? (laughing) - I read this thing. - Is that what I think it is? - I read a thing that they back in the days, they said it was medicinal. - What? - Yeah, they said that eating booty was-- - That's a duck sizzle. - That was medicinal. Let's see if I can find where it was at. I don't know if it's gonna pop up in my feet anymore. - Did you lose it? - I did, I did. - Oh god, that's so terrible. - I think you made that up. - No, I did it, I swear it was-- - Trying to kill this too. - I don't know if I can just trust them again. (laughing) - No, they had all this, they-- - Learned and she found it. - Oh, you found it. - Doug read that to us. - Oh, okay. - Yes, there you go. - See if I can get this. - That's the one. - That's the one. - That's the one. - The booty was medicinal and chinsilization. - What? - Yes. - Like what a misleading title. - Yeah, so come on, read it. - Okay, so according to this, researchers at the University of Cambridge discovered records describing the consumption of recovered treasure ship provisions. - Booty, that's a booty. Pirates' booty. - Yeah. - Commonly referred to as booty. (laughing) - For her perceived health benefits during periods of famine and disease. Well, yeah, if you're starving, yes. - I'm like there ahead of the curve. - Yeah, like you're eating somebody else's back to you. - No, not like that, come on. - And here I thought Justin would be so healthy. - Yeah, this is not. - You're doing it wrong, Justin. - You gotta read the study. - I read the study. - I read the different study. - Hey, click on the comments. This is how you get things to go viral. - Yeah. - Because they, - I mean, it got me. - Yeah, just so you know that they were distributing preserved fruit, spices, honey, and medicinal herbs recovered from captured cargo vessels. - So that's the booty we're discussing here. - So booty was slang for pirate treasure? - Yes. - It's for your bounty, the things that you capture, the things that you, like this is our booty, you know, like I could never hear that BC boys song. - Yeah, I'm not logged in. So let me get into another browser here and I'll read the comments for you. - Oh, good story. - Yes, of course, that's in that look how many comments. - That's brilliant. - It is pretty fun. - That's brilliant on there. - You gotta think of ways of posts like that that trick. - Oh, I mean, the post they did this morning was hilarious. I had never seen that. Danny did this post where she went around, interviewed, interviewed everybody on the staff, asked questions like, "What age did you ride a bike? What's your favorite fruit?" And so she interviewed all these people asking very basic questions, but then when she made the clip, she changed the question. - She changed the question. - So she was like, "When did you start hard drugs?" - Yeah, yeah. - So I went over there. - What was the last thing you stole, you know? - It's dirty, yeah. - We could say they're dug. - Oh man. - I wanna be, the comments are guarantee everybody's mind. - Yeah, so no wonder I'm as healthy as F. (laughing) Let me heal you. (laughing) - It's so creeped in. (laughing) - They're kind of all kind of similar here. - Sometimes the comments is the best part. - Oh, yeah. Half the time. - The name of the Instagram account is lost to my daddy, so you can see where it comes from. - Well, dude, you guys hear about the Mexican vigilante? - No, is this the Batman? - Yes. - I saw this. Did you see this at him? - It's a Mexican Batman. - So there's been these-- - You see these mortar cycle thieves? - Yeah, but look up the picture they put. - And dude, this guy literally took duct tape and duct taped into like street lights and just left them there for this. - Oh, there he is, look at that. Oh my God, oh my God. - He captures people, he ducts tape, he's duct taped and next to the bike. - He writes on their head forehead as well. - No way. - So the cops can fix this. - This is real? - Yeah. - He's capturing people that steal, motorcycles? - Yeah. - Wow. - He's crime fighting. - Now you gotta be-- - I love it. - First of all, - It's pretty strong to hold someone. - Yeah, how do you get two dudes to stay still so you can duct tape? - Yeah, this is a-- - Something's like kids, but-- - This isn't staged, is it? - Oh. - I mean, you-- - Everything I read now is-- - I know, I hope it's not, 'cause this is super cool if it's true. - Yeah. How do you get him in position to duct tape? And that's what I want. - That's what I mean, is it stay-- - Did I ever tell you the time I duct tape my brother's hands to his face? - Did I ever tell you guys about this? - You duct tape his hands to his face? - Yeah, I did. - Yeah, bro. - It was one of the worst things I ever did. My parents weren't home. I was babysitting or whatever. - And I was-- - How old was he? - We were kids. He was so young, he was really young. - Like how young? - Six. - Maybe. - Oh my goodness. - And hold on. I didn't think it through. And I'm like, "Oh, this is like the rip off half his hair." - This is like the rip off half his hair. - Yes. - Yes. - I told him, 'cause remember and hold him alone when he does this to his face? - Yeah. - So they, "Oh, they gotta do that." And I'm gonna tape your hands to your face. So I did. And we were both laughing. And then when it came time to take it off. - You did data. - We couldn't take it off. - Yes. - Because it got stuck to his hair. - Yeah, yeah, yeah. - This hair had to cut his hair. - That it. - And then I made him promise not to tell my mom. And so just, here you go. Ready for another bad decision. - This is what girl patches like? - No. So the only way I could make him was a six-year-old. He's probably six or eight. The way I made him promise was they told him, "Give him my pocket knife." So I give my six-year-old brother two pocket knives. It's like one bad decision. (laughing) - Man, you know what? That makes me wanna look back and see if my prank was inspired by Home Alone. I could probably go back and look at the day and then win Home Alone. Look at what year Home Alone one was released. - And what's in '92? - 'Cause I don't know what gave me the idea, but now that you bring that up, you remember the part in Home Alone where he takes the hot thing and he-- - He hangs it on the door now. - 1990's the door. - 1990, well. - So 1990 puts me, yeah, that's where I would be. - Yeah, that would work. - That's probably what gave me that. So I remember I tell the story where I put the quarters on that we had one of those wood-burning stoves and I put quarters on it. I got him hot and then I knocked him off and then told my sister I'd taken him. - Oh my God. - Took him from her head and picked him off. - For him her piggy bank. - Hey, I took your quarters. You know, and I knocked him off the thing before it. And she came and picked him up, burned the shit out for him. (laughing) - Yeah, it's just good old kids shit, you know what I'm saying. But that, I mean, I'm probably what? So it's 90 you said, so I'm nine years old. - You're nine? - Oh yeah, I'm nine, she's eight. - She's seven? - Eight, she's the old kid. - She's the year younger me. So yeah, so that's-- - Well, this is worse than all this, but I haven't. - It wasn't me, I just-- - No, I just-- - It's just a minute. - That's the stress of stuff. - No, I stabbed this one kid with his-- - This is a news thing. - Is that me? - I drowned this poison. (laughing) - No, it's just lady who caught her man cheating. And so the middle of the night, I guess, well, she fed him X-lax. I'm quite sure X-lax. - I heard about that. - And then literally like glued his butt cheeks together. - Yeah, yeah, yeah. - Oh, so glued his butt cheeks together, getting much X-lax. - No way. - That is awesome. - That was real. - Look how I read, I-- - Yeah, no. - I see for a police fact check it. - Superglues. - Oh, no. - That was-- - I was rolling, I was like, "Oh my God, what a move." - Yeah, no, I read this. - Yeah, that is true, that is epic. - Yeah. - You just gotta type in superglues. - Yeah. (laughing) - You're really glue. - You like-- - It's a sentence. - Yeah, the-- - Okay, there's no credible news according to this. - Oh, wow. - Okay, maybe it was face. - Someone should do it though. - Hey, somebody-- - X-lax, the demon. - A woman actually did cut off her husband's-- - Yeah, penis. - Yeah. - That happened. - You got Farrina Bobbitt. - And he made a lot of money in porn. - And he did. - Yeah, don't you remember? - Well, did he make a lot of money? - Oh, bro, he made big money. - Really? - He wrote a book, he was in porn. Oh yeah. - I guess there's a lot of people curious though. - Oh yeah, look up how much jean was-- - Still searching. - Larena Bobbitt. - Larena Bobbitt. - Larena Bobbitt. - Larena Bobbitt. - Her husband's name was John Bobbitt. - Was it John Bobbitt? - Yeah, I believe so. - Yeah, it was John Bobbitt. - Okay, actually, somebody, a woman did super glue her husband's butt cheeks together, but I don't think the X-Lax was part of the story. - That was added on for dramatic effect. - Added a drum. - A drum. - Yeah, that is a move. - Yeah, 'cause in you, that would be a move. - That would be a move. - That's like a prank though. That's almost like a prank. - That might actually really injure you, right? - It would still get out, bro. It would be like, scoring out a little bit. - Yeah, it'd be like, shooting it. - It'd be like a stream. - Yes, dude, dude. - Oh, so it does, it does. - It does, it does, it does. - Yeah, it does. - John Bobbitt. - And what's crazy about the story, because we probably have people never heard of the story, is that the police went back and found, 'cause she cut it off, drove off with it and threw it out the window. - Yeah, right. - It was like in the center of the riot or something. - And they went and found it and were able to reattach it. - Yes, crazy. - Which is crazy. - And then he became super famous. - Western medicine. - He was in porn. He wrote a book. - Yeah, I think it was the name of the book. - I don't know. - Not the man I used to be. - Was that song that came up? - John Bobbitt, not the man I used to be. (laughing) - Yeah. - You heard that King Missile song? - No. - Detachable penis. - Yes. - I wonder if it was inspired. - I wonder. - Yeah, look up John Bobbitt. I wanna see if he actually-- - See his net worth. - Yeah, what do you actually do? - Because he forever scarred. - Forever scarred. - Forever scarred. - No one felt bad for him. That's the crazy part. - Well, especially considering that he made out financially. - Yeah. - But why did you cut it off? He did something bad. - He cheated. - No, I think he raped. I think he forced himself on his wife. - No, I think he cheated. - I thought she was just crazy. - No. - Just because? (laughing) - No, look, the following years of alleged physical emotional and sexual abuse. - Oh, yeah. - Yeah, so he was a really bad guy. Oh, see, he came home drunk and he forced
himself on it. Okay. Well, then he fell asleep. So then she feared for her life and she cut, uh, I guess that's why nobody was, uh, crying for him. Yeah. So nobody felt bad for the guy because he was, and she got, she got temporary insanity. So she got some probably light sentence for that for sure. That's kind of crazy. That is the whole thing's wild. I can't believe it happened. I wanted to know what the, the financial aftermath of everything. I think, I think he, I believe he became a porn star for a while. I knew he did something like. Yeah. Yeah. I think he did. And then I know he did the book. I think he did, he, the financial I think he made out of the whole thing. Wow. I don't know how she probably never remarried. I'm pretty sure. Yeah. No, yeah. No, yeah. That would be, yeah. So he was in, uh, no, he did not films and he toured as a knife thrower. Hey, that's how you take 11 and make 11 and he took on various jobs and construction. The doll. What are the names called? I want to see the name. There's no way she had a relationship. Yeah. The Franken penis. That's one of his biggest Franken penis. John Wayne Bobbitt uncut. Wow. There you go, everybody. Now you know, uh, circumcision has gone wrong. Did he, did, is he well off though? Or is it, are these all these just whack? I mean, I was, was he, was he only 25? I didn't know he was that young. I thought he was older. No. Oh, I didn't know that. Yeah. We were young when that happened. I was a kid. That was like way too much news for yeah. That was a lot to take in. Where were we that young? Yes, dude. That happened in 80s. Right? Or 90s. Oh, it was 90s. We're still kids. 94. We were teenagers. He did make a lot of money. He did, right? Did not make a lot. Oh, he did it. He got money. No. His films were successful. However, it went to pay off medical and legal expenses. It's $300,000 worth. Yeah. So he didn't even make that much money. Yeah. Just a long time ago too. Typical children's vitamins are basically candy in disguise. Haya is made with no sugar and they're not gummy candy. They're filled with the most, with the best nutrients that fill the most common gaps in children's nutrition. They give them full body nourishment. It's the stuff that your kids needs. It's non-GMO. It's vegan, dairy-free, allergy-free, gelatin-free, nut-free, and everything else you can imagine is designed for kids of all ages. It's the only multivitamin that we recommend for kids. It's the only one we give our kids. So if you want your kids to get all the nutrients that they need, you want to give them a supplement that actually improves their health, go to hayahealth.com/minepump. That's h-i-y-a-health.com/minepump. That link will get you 50% off back to the show. Our first caller is Kyle from California. What's up, Kyle? We're here. We're here. We're here. We're here. We're here. We're here. We're here. Nice to meet you guys. How's it going? Good. Dude, how can we help you? So I'll just read off my question. So I don't grab on. First off, thanks for all you guys do in taking my question. So I currently eat 3000 calories a day with about 50% carbs, 20, 25% fat, and 25 to 30% protein, always getting at least a pound for bodyweight. I would like to gain minimal body fat but put on size and strength. Am I eating enough to do so? Just to give a little bit more background. When I put my info into a calculator, it can be confusing at times because I'm not sure if I should count like low intensity walking as exercise time. And some calculators vary between like a few hundred calories. I think my maintenance is around 0.800 over the last year. I've had very slow strength gains. I was running twice a week to train for a half marathon so that may have been contributing to that. Recently I cut down to only incline walking for 30 minutes about three times a week. I train upper body and lower body twice a week. I work at desk job but I do get 15,000 steps a day. I also did a dexas hand about a month ago and was at 10 and a half percent body fat. Throughout childhood I was a little bit on the heavier side up until recently. So it has made me a little bit nervous to kind of go on a bulk. I weighed 235 that 5 foot 11 a couple years ago. I now weigh 175 pounds. And over the last year, I've stayed at about 175. One last note I am married and have a one year old at home. So like my sleep situation isn't the greatest. I usually get six and a half hours of sleep. I know that can be improved. So we have an incredible goal calculator. But I would say you have enough data that I wouldn't even worry. I wouldn't use it. It's pretty easy. You've already tracked enough and been consistent and know your numbers. That will be a better way to figure out where your calories than trying to input it in some generic calculator. Even a good one like we have. We have a great calculator that we have online for free. Mapsmacro.com is not as. And I still would tell you you've got enough data right now that we could guesstimate off of what you're doing, what we should do from there versus inputting a bunch of stuff. Oh, I walk this day. This is how many steps I take. And on this age, what should I do? Your information is far more accurate than what that's going to be. Couple things. This is going to be really easy. The challenge will be following the advice. But the answer is very simple. It's quite clear. So there's a couple of things. One, for most men trying to build muscle and strength at 10% body fat is very difficult. So a good body fat percentage that's lean where you can build typically is around 12 to 15% for most guys. Now that doesn't mean everybody's like that. But for most guys trying to stay at 10, while trying to build, you end up kind of in this like stalemate. We're nothing really happens. The other thing is your sleep is not that great. And you're doing a lot of activity. So this is very simple. I think if you follow what I'm going to say, you're going to see really, really good muscle game. I would bump your calories 500. And I'd reduce the amount, the amount of exercise that you do. I think the four days a week in the gym lifting at six and a half hours of sleep a night is too much. I think if you back down to about three days a week, bump your calories 500. So did three full body workouts, 500 calorie bump. I think you gain, you probably gain four to five pounds of lean body mass pretty quickly. And you feel better. And the good news is because you're already so lean into Sal's point that you just, you'll build easier, easier in the kind of 12 to 15 percent range. You could even be a little more aggressive with the 500 calories. Yeah, I'm giving you a real conservative. Yeah, that's like a conservative. Like you could easily go 500 to a thousand. And you know, maybe the first month or so you put on some body fat, but you quickly the muscle will catch up. And then it'll be muscle from that point on. What you should notice from what I'm saying is strength gains, a libido increase and increase in energy. And you should notice that by week two. So you'll know if it's working pretty quickly. The first couple of months, though, I should expect some like body fat to go on. You know what's funny, possibly. Yeah, you know what's crazy about this Kyle, you, if you're testing yourself meticulously on a DexA, I don't think that'll help you. I think you'll look just as lean. Yeah. Yeah, I think you're going to build muscle and you'll look just as lean if not leaner. Yeah. Really interesting thing that muscle does to the body. The way it looks. Yeah, you'll feel good. You have put, and the good news is you won't go put on five percent body. No, with those numbers, 500 to a thousand calories, how you're training, what you're doing, maybe, maybe you go up a percent or two, but you're going to, you're going to feel good. You'll look good. You'll be eating way more. And eventually what'll happen is that muscle, then we'll speed the metabolism. And you'll probably lean back out a little bit. So, so be like full body Monday, Wednesday, Friday, type of routine. One exercise per body part. Keep the intensity, you know, moderate high. Don't go to failure. Bump your calories. Watch what happens. Are you, are you doing your own program right now? I'm just doing my own program right now. I do like two days upper body, two days lower body. I've never done full body, but I am like open to it. But I've never trained like that way. Yeah, I would love to see you on anabolic or 40 plus 40 plus is full body, right? Is that a full body three day a week routine? Yeah. Let's do 40 plus. I like 40 plus for you. I'm going to send that to you. Okay, thanks guys. Yeah, follow that. Bump the calories 500 by week two. You'll be you should notice like, whoa, I'm like stronger and energy and everything feels good. And you'll see some muscle gain. And stay the course for solid 60 days and 60 days you're going to really I predict the good between three to five pounds of lean body mass just doing that. For cardio, should I just keep it the incline walking for you for four times a week? Yeah, I like that. Yeah, I like that. Okay. Yeah, sounds good. Yeah. Yeah. Yeah. You two, man. Good luck. Thanks. Yeah, that's it. So I, of course, you know, he used to be overweight. So he's afraid of gaining body fat. But I mean, listen, that's there for most most dudes trying to build, you know, 10% or lower. Like you're not it's not going to happen. Especially when you are trying to keep it that way, because in the psychological part of like, you know, he has a day where let's say he eats 4,000 or 4,000 calories and he feels a little fluffier water retention and then he freaks out and then goes the other way and it's just like, you didn't get fat, bro. One day of eating 1,500 extra calories, you did much fat. You're gonna you're gonna feel that sometimes. And so just stay the core. Should be fine. I know he's gonna do good. Our next caller is Heather from Minnesota. Hi, Heather. How you doing? Hi. How are you? Good. How you doing? Well, greetings from Duluth, Minnesota hogs. There must be a sports team or something. No.
So good to see you and thank you so much for taking my call. I really appreciate it. Yeah, thanks for calling it. How can we help you? Yeah, so I thought I would just Read the email that I had submitted, but I added a little flavor to it a little bit more context. Hopefully so I'm a 50 year old Ultramarathon runner training for a hundred mile race in September. I also have a goal of competing in the I did a rod trail in Patational 350 on foot. It is a human powered winter race that starts in Anchorage, Alaska and finishes in MacGrath about 350 miles later. I've been running marathons for about 20 years and ultramarathons for about 10 years. I have the running and recovered, filed in. Strength training not so much. I am currently in a race training block and I live two days per week. I have been following a modified starting strength program that I don't think rip would approve of For about a year or two and it leaves my legs feeling pretty heavy on long runs. I left for about 60 or 90 minutes per session An up until June my working lifts were a 225 pound deadlift a 200 pound squat and a hundred and five pound overhead press. Historically I build up to these numbers race and then reduce the race at the numbers afterwards. I feel like I could squat 160 deadlift 180 and press 80 in my sleep. For the month of June here, I have dropped the deadlift and I just set my squat at 165 and overhead press at 90 added some Bulgarian split squats and some other single leg and single arm work. And I have not added on any weight in my legs feel better. Summer racing on trails and winter racing on snow are vastly different as you can imagine. A summer race training block looks like this. I lift on Mondays, easy run on Tuesdays, hills or sprints on Wednesdays, lift on Thursdays, Fridays or dealers, choice, yoga, hike or just rest. I just listen to my body and Saturdays and Sundays are long runs. I run almost exclusively on trails or dirt. Summer Heather really struggles with the starting strength program and my legs feel really heavy. Winter racing looks pretty similar except for my long runs. I'm pulling a tire or a sled and they do fine with starting strength program because I don't need to be faster nimble. My last winter race was in January and it was 135 miles and minus 20 degrees. I have gained about 15 pounds over the last year mostly in my thighs and glutes. My running shorts are tighter in the seat and the thighs but not so much in the waist. I really don't want to buy new running shorts and go from a medium to a large and I think that starting strength is giving me thick thighs and a wider butt could be diet. But I would expect my belly to be fluffier if that were the case. With all that in mind, I was hoping for some program suggestions that were better suited to alter marathon training. For the winter summer and then in the off season, if these shorts could also help these programs could also help lean out my thighs and seat great. I can't afford to buy all new Biori shorts. See, I added your sponsor and other shorts. So I'd love to be pointed in the right direction for a strength plan. I've peaked at all of the Mind Pump training programs and they all look like a lot of fun and I wish I could do them all. But I am a trailer runner. So I don't know which one's best based on my running activity level and thanks for considering. Yeah, this is pretty easy. Too much lifting, not enough calories is what's going on right now. So that's what's going on right now. So the characteristics, like the core characteristics of somebody that is successful at the kind of competitions that you're successful at, ultra marathons, you know, you want to do a nitid rod, which is insane. You know, and you've been doing this kind of training for a long time, is that you're really good at not listening to your body. That's actually what you need to have to be able to do that. You know what I'm talking about your laughing because in order to do what you do, you need to know that about yourself because I did hear you, you know, say, I listen to my body, you don't when it comes to training, which is why you can do what you do. So you're going to have to follow something that's going to feel way too little. It's going to feel way too easy for you. And you have to ignore your normal training gear, which is go. Two days a week for an hour to 90 minutes. Way too much with everything you're doing way too much, but you do a good job of surviving, which is why you're able to continue to do it. But if you really want to improve, which is what it sounds like you want to do, we got to cut it way down, like not like a little bit, like a lot. Okay. So it's going to look more like this in combination to where she didn't say it, but I see in the email, 1700 to 2200 calories to somebody who is sure. But I feel like I just, I honestly, I don't have the bandwidth count calories and that's just a real big guess. I really, I don't, um, okay. I don't have the bandwidth. I've tried. I found like an app where you just take a picture of your food and then it, you know, counts the calories and proteins and macros, but I'm looking at them like that's that accurate. So I just, I don't, I don't have the bandwidth. So if you don't, the one thing I would want you to do that's not a lot is to just track your protein because the amount of training that you're doing, you're going to want to hit your, your protein intake consistently for recovery reasons. Probably 150 grams a day. Yeah. And so we keep it simple like that. In fact, you're training so much and moving so much. I'm not really worried if you're up or down three 500 calories for the day. I don't need you to track that diligently, but I would want you to know that you are consistently hitting your protein intake because the amount of training you're doing on your body, you need the repair and recovery. And this is huge and probably playing a factor in why you feel the way you do with your legs is because not only are you a bit over trained, but you may be also consistently under eating protein intake, which will also play a factor in that. I know that I do, I eat the same meals on repeat during the work week and then on the weekend. So between breakfast and lunch, I know that I get 100 calories in by the time I finished my lunch or excuse me, 100 grams of protein by the time that I finished with my lunch because I'm just eating the same things, you know, over and over again. So I don't have to really pay attention to it. And then whatever I get beyond 100 is just like, yeah, you know, dinner time and a snack or whatever. Yeah, good. I would go 150 is would be my target. 150. Yeah. And then you're I'm assuming you eat bait and you feed yourself based on performance. You kind of have a good idea of like, oh, I got to eat a little more this to give myself a little more stamina. Is that how you kind of feed yourself? I do. And I definitely all have like a first breakfast and a second breakfast, like a habit. So I'll do that. Like if I like a long run before I run in the morning, I'll have, you know, something like an overnight oats, with protein powder mixed in and some blueberries. And then when I get done running, I'll have a big pile of eggs and some cottage cheese and maybe protein shape. Okay. So I'm going to give you a program and I'm going to have you modify it. If you if you promise me to try it. Yes, I would. I would love it. It's going to be way less than what you used to. I think you're going to hate it. But once you see the perfect. Does it have overhead precedent because I love overhead process? My favorite. Yeah, yeah. Of course it's going to have that. But you're going to hate it until you start to feel your performance improvements. And you'll notice that by week two or three. So I'm going to send you maps 15 performance. And I want you to follow it three days a week. Okay. So the program is five or six days a week. So the way you're going to follow it is you're going to do workout one one day. Take a day off workout to the second day. Take a day off workout three. Wait till the next week and just follow the sequence. So you're going to be behind. Just going to space it out. You're going to space it out. So you'll be behind on the program. So on the programming. So it's three days a week. Follow the workouts in order. Try and take a day off in between. And I think that'll be perfect for just enough to stimulate the most. That's right. That's right. Awesome. Yeah. Between that and being really consistent with the protein. You're going to do really well. Excellent. I'm so excited. Yeah. You want to get back on with in 60 days. I'd love to hear back from you. Yeah. So what we I have a race in September. It's a trail race from to our Brisbane. So to Lutz in Minnesota. I'm not trail racing. It's very technical. It's going to be one of those really just grinded out races. So I would love to be back on and hopefully with my finisher. Yeah. All right. Let's do it. We'll have you back on. Heather. Okay. Thank you so much. Thank you. I always love talking to people who do that kind of training or competition. And then they'll say things like, well, I really listen to the reason why you're so good at it is because you know how to not miss you. Because you get a norm for about 80 miles. Your signals are all over the plate. What? Let's turn that down. I mean, she's doing a routine. She's doing a strength training routine that for most 50 year old women would be all their exercise. Yeah. They would just walk and do that and it would be plenty. But she's doing that on top of incredible amounts of exercise. Yeah. I'm sorry. Straight normally pretty good. It's just yeah. And that's setting. No, hold way too much. No, no. I've trained. I've trained athletes like this in the past. And I remember learning this lesson the first time. I had to scale back so much. I remember questioning myself like, is this really all we're going to do? Yeah. But I'm like, if they're not performing better than that's got it's got to be that. It's not helpful. Our next caller is Jake from New Jersey. Jake, welcome back.
- That's it. - That's it. - Hey, thanks for having me, Bess. - How you doing, man? - Good. - So I called in probably 16-ish months ago. I had a really bad chiropractic injury that I was trying to work through. When you guys told me to run symmetry like three times through, completely fixed everything. Like amazed by my whole life is back to normal. It's crazy. - Wonderful. - So since then, I was like, "I know what they're talking about. I'm just going to buy in completely, join the cult." - Welcome, drink the cool air. - I just started eating and eating the need and switched to Maps 15. So I've done Maps 15 performance, performance advance, 15 strong, and I just started power with this week. Since I switched to 15 and eating, but I'm 18 pounds a lean mass in the past 16 months. So basically what I'm asking is kind of what's next and how to prioritize the family life with one kid. I have a baby, baby on the way. I'm wondering if sometimes I don't hit all four days or all my Maps 15 days. Is that too low of volume? - Nope, nope. - You're good, bro. You're good. - First off, yeah. First off, I'm baby watching. - No, I do, man. Congratulations, by the way. - Thanks, thanks. - Listen, first off, you crushed. You did a great job. 18 pounds of muscle, no more pain, no more of those weird issues that you had. I believe I remember you from before. And you almost thought there were some nerve related issues, but it seems like everything's back to normal. - Yeah, I was scared I wasn't even able to be able to like pick up my song. - No, phenomenal, dude. Phenomenal. So here's the beauty of strength training. The amount of volume required to build muscle is significantly more than what is required to keep it. And so going through this phase of life, here's what you're gonna notice. You could train way less. You're not gonna shrink. - Yeah, you're fine. - You'll maintain just fine. - Yep. - And then when you get back to it, you start seeing great results again. So you're in a great place. - And as a father, let your weeks ebb and flow. - Yeah, there's obviously, I'm sure you have no, there's nights when you don't get the best of sleep and you're busy and you're doing dad all day long. And that's the day maybe you miss. And then another day where you got great sleep and you got some free time, like that's your day you lift. And you'll be fine, bro. You'll be just fine. Yeah, you'll be just fine. The amount of volume you need to maintain what you've already built. - Super low. - Very, very low. - I'm comparison. - Very, very low. And so that. - All the data supports that by the way. - And that's kind of how, this is kind of how I treat fatherhood right now. There's moments where I have a little sprint or two, three weeks, I'm really on it. Dile, dialed, I'm hitting it, I'm pushing, I'm doing good. And then other weeks I'm super cruising for a week or two or what do I do that because other priorities because parenting and debt stuff is more important to me. So that's where you're at, dog. It's a great place. - Okay, just keep the calories higher. I'd like where I've been at, I guess. - Yeah, I hope. - I think you're fine, dude. - Yeah, because you're lean, you're healthy, you're fit. - I don't think you're energetic, yeah. - That's what matters. - And I guess that, you know, you've probably heard me say in the podcast, you know, when you're not training, you're not doing that and you're not like, you don't eat like an asshole, you know, so that's not permission, that's not permission for you to go like, oh, the guy said, keep the calories high, so I'll just have a couple of beers and all of you cheeseburger, you know what I'm saying? If you don't go like that, but yeah, enjoy. - Do you get the whole natural food? - Yeah, you'll be all right, man. Even on those days, it's not training, you'll be okay. - All right, and then, yeah, just 'cause like before, before I got hurt before, obviously, apparently, never did anything I was doing, I was like doing CrossFit five days a week, which you get to with Hot Yoga. So like, now I feel like I'm not even doing anything. (laughing) - Yeah, but you feel bad about you. It's a beautiful, - Yeah, it's a beautiful. - It's a beautiful, I feel so much better, so much. - Should I keep that, should I add a little bit of cardio or should I, so like, that's what sticks in my mind. - Here's how you figure that out, 'cause I understand the feeling, right? Here's how you figure that out. If you add things, do it for fun. Don't do it because you think you have to do more, but do it out of enjoyment. So if you wanna go do a little Jiu-Jitsu, or go, you know, do it purely for the enjoyment, and that'll help create balance. - Another way what it looks like for me, as a father, is, and I just came through this actually, and now I had some terrible sleep when I was up at trucky, and I had plans to get some good lifts there 'cause I have a gym there, and I didn't. But what I ended up doing just nice long walks with my wife. So I did, so I wanna be active, but I recognize that the sleep isn't the best, I got a lot of stuff going on, and so I'll do things that are more recuperative that are healthy. So allow that flexibility like that. So don't do it like you're trying to, I didn't go to those walks, I'm like, oh, I need to lose body fat, I need to make moves, it's just like, hey, I actually don't feel good enough to go really push the weight right now, 'cause I didn't get good sleep, and I know that you're a higher risk for injury, and I'm fine, I've lifted the last week really good, and so it's like, yeah, I'm gonna go for a walk, and my son's gonna ride his little trike, and that's what we did. So fine, and then I played soccer with him, which is very low intensity for me, 'cause he can barely play, right? So do stuff like that. So make yourself, make that decision based off of how you feel and what's going on in your week, not because you think you need to go do a bunch of other stuff like that, be active, and do more recuperative stuff when sleep is low, and maybe calories are low, or things aren't perfect, and then days when you're rested, you feel great, and you're fed, go get the gym. - Yep, I mean, I guess I knew the answer coming in, but I need to hear from someone else. - Yeah, good deal, man, when's baby coming? - December. - Good for you, dude. - Yeah. - So we'll have two under two. - Good for you, man. - Yeah, it's a tornado, but it's a good time. - Yeah, yeah. - It's a good time, brother. It's a good time to be a healthy dad too, brother. It's awesome. You did it going into all of it, so yeah. - Yeah, I mean, the fact that I'm completely pain-free is still like every day I wake up, and I'm like, how did this work? Like, I saw a million, you know, experts and everything, and then I ran some of the treat three times through, and everything was back to normal. - Yep, yeah, we took it. - It's awesome. - We know more than we do. - Yep. (laughing) - Yeah, no, like, I thank you guys so much for that. - I appreciate you. - It's awesome, brother. - I appreciate you guys having here. - Love here and those stories, dude. - Thanks, Jake. - Keep it up, brother. - Thank you. - Thank you, brother. - Take it easy. - Bye. - Recruiting. - That's great. Do you guys remember? - I mean, I'm vaguely remember him. - There was a little bit of a fear that it may have been some nerve injury. - Yeah. - And so, we're like, is he subluxation, he had? - Ah, because he had seen chiropractors and he's seen a bunch of people in heat. - He got injured from a chiropractic adjustment. - Yeah, so that's why I was like, ooh, let's see what happens. - Yeah. - So, what I thought, I believe, and I could be wrong, but I'm trying to think back. I thought, okay, let's see if we can build back some balance and strength and maybe there's limitation because maybe there's some nerve damage, but it turns out that it wasn't anything, obviously permanent, it was mostly muscular. And he balanced it out. - And he was probably well over trained with all this stuff he was doing. - Yeah, yeah. - Phenomenal. - Yeah, so cool. - That's such, those are the best stories, right? - Stability, man. - 18 pounds of lean might be a lot. - I know. - In that time, doing significantly way less work. - Mm-hmm. - And then he, I mean, he looks great. Looks, he looked healthy, looks fit. And now it's like, man, the amount of volume he has to do to just kind of maintain that. - Baby coming in, so he's in a perfect spot to keep that same low volume pattern he has. - Very cool. - Our next color is Alex from Mississippi. - Oh, it's looking back, dude. - What's going on, Alex? - How are you guys? - Good, man, how you doing, dude? - Well, to jump right into it, I know you guys will love to hear that you were right again, it seems. So, that's where it ends up here. - I'm not hearing that, but yeah, y'all are pretty good at this stuff, I guess. (laughing) - So give us a little, okay, so if I recall, correct me if I'm wrong, Alex, when you called in last time, you were kind of frustrated because you couldn't figure out why you weren't able to recover from workouts. It just felt like, no matter how little you did, you felt overtrained that kind of stuff. Is that my own thing? - Yes. - Okay. - Yes, I wasn't feeling necessarily like general fatigue with everyday life, but everyday life plus trying to train. I would reach into muscle soreness for several days and/or my nervous system would be fried, and I couldn't get multiple workouts done in a week without still feeling good. Well, since then, I did go see a functional medicine practitioner here locally, I'm in Mississippi, and found one, I told her all the same stuff, and she vents it was like, yeah, you're probably short on, vitamin B, zinc, magnesium, vitamin B. So she went ahead and did a blend draw on test everything and sure enough, I was at the low end ranges of all that stuff. And so she put me on that, that's probably been six to eight weeks ago, and I also started the match, great eight, so I'm not doing more frequent workouts than I am, more volume in a day or whatever. And 'cause you got to give that program. And so yeah, I'm feeling really good. I do still get some muscle soreness, but obviously that's normal in some of the, 'cause like you only done three sets, so that last set, I'm pushing to, you know, there's maybe two reps left.
from the tank. So I'm pushing pretty good on that. And then I'm hitting some muscle sores, but I'm recovering in a day or two. And then as far as like the nervous system being fried, I don't seem to be having that issue. Like after a long week of work and working out, I might be tired, but I'm not like that point of exhaustion where I'm like, I don't even want to go workout. Like I still can get the workout seen. You know, I wouldn't say daily because I still miss days here in the air just because life happens. But I haven't had a day where I've gone to workout. And I'm like, you know what? This would not be beneficial for the workout. That's great, man. Awesome. I got a question for you because because you were low in multiple, multiple nutrients. Yeah. You eat meat, right? You're not a vegan. No, I eat beef and chicken and, uh, yeah. Are you, did you do any gut health testing? I haven't done any of that yet. You think it's beneficial to I do because it's interesting that you're, you were, you were deficient in multiple nutrients. Okay. You would see that in a vegan or you would see that with somebody that really restricts their food intake. Or you would see that with someone that has malabsorption, which could come from gut health being off. Okay. So you're not absorbing the nutrients like you should. It would be my, that would be like a, it's kind of like a, um, I have a hunch. Okay. And so I think it would be a good idea to get some gut health testing just to see. Now vitamin D, common, and that's just a common one, uh, zinc relatively common, B vitamin deficiencies and somebody that eats meat tells me sometimes that there's some malabsorption. Magnesium is relatively common as well. But the B one is the one the B vitamin ones is making me think something maybe like you probably would feel amazing with a B 12 shot. Okay. Well, you know, like an injection of B 12 would probably make you feel like you're just like a new person. So I would go back to the functional practice. I say, Hey, do you think I may have some malabsorption issues? Uh, and do you think gut health testing would be beneficial for me just to, just to take another look. Okay. And still know the specifics of what test to run. I'm assuming because I don't know anything about that. That's right. Yeah. That's right. So so so could be parasite related. A lot of people have like way more people than than they realize have parasites. Okay. And parasites will definitely rob you of nutrients could be gut health inflammation. Sometimes people have gut health symptoms like constipation, diarrhea, bloating. Sometimes they don't. They just don't absorb nutrients later. Okay. Yeah. I don't know. Those issues come to mind. The only the only good issues I ever have is if we're out with friends and I eat too much one night or whatever, you know, we order pizza eight to much or it's only about overeating like an evening of this enjoying time out of my life or whatever. I don't really have any issues with that. But that doesn't mean me saying, um, yeah, I don't know. I can look into that and see what they say because that might answer more questions, I guess. But I am feeling pretty good in general. Yeah. Uh, you're feeling good because you're supplementing with all that stuff. Uh, yeah. But the B vitamin one one is an interesting one to me. Like it's not common to see someone with a B vitamin deficiency when they eat a sufficient amount of meat. No, what, no, when that happens out, is it, is it common? Even when he's supplementing, he's still white might register a little low. No. So when you're supplementing, you're taking high high doses. So you're going to absorb some, it's not like you're absorbing nothing. Yeah. But if you have malabsorption due to let's say a parasite and you eat meat, you would see sometimes B vitamin deficiency. And it's like, what's going on? Why am I, you know, I eat meat every day? Why would I be deficient? And so, so that's, that's, that's kind of pointing me in that direction. So there's a couple of things you could do. You go do all the testing to get specific. If you want to just try it out, you could try, uh, organify has a parasite cleanse. And I would run two cycles of it. I'd run one cycle. I'd wait 15 days where another cycle. And, and then if you feel remarkably better, well, then there you go. Uh, but the testing would be, that's specific. That's going to nail down like what's going on. If there is indeed an issue. Okay. Now I've heard you talk about parasite cleanses before. If I do a parasite cleanse, I think you said the whole household has to do them. So if I do one, I have three kids. So I need to have my wife do it and all three children do it. If I do it, no, just your wife. Yeah. Okay. Just me and my wife. Okay. Yeah. Just you and your wife. Because you, yeah, when you're intimate with somebody, uh, you could, you could transfer parasites back and forth type of deal. Okay. Okay. That would be a pretty, pretty low barrier to do it. Just me and her and see and go from there. Yep. Yep. Now you may feel worse before you feel better. So sometimes people do a parasite cleanse and they feel a little worse. It's called a herxime effect. The die off. Yeah. Yeah. So, so if you start to feel worse, uh, that's, that's totally normal at first and then you start to feel better. Not everybody does that though. Most people feel normal. Okay. So organify parasite cleanse do two cycles. How far apart you said, uh, 15 days. Okay. 15 days apart. Okay. Yep. And then if you're still, and then it's still recommend the gut health testing at some point. Okay. Yeah. And then, uh, can I ask a program a question? Of course. I finish up, uh, that's great eight, uh, that's strong in my third program. I think I'm going to go back to that strong and do it because I haven't done it in a while. Uh, do 15. 15. 15. 15. Yeah. Yeah. Yeah. Since you like strong, do 15 strong. Yeah. Okay. That's a perfect, that's a perfect step up from MAPSate. Yeah. And then if like we're really like vitamins, everything's all balanced, you feel great on 15. Then I'd say go to the regular strong after that. Okay. I can do that. I'll try that. Yeah. I never done the 15 version, but I love the original version. So I'll try that. Yeah. Yeah. Yeah. And here's the, here's the thing too. Alex, if you're following 15 strong and you're getting stronger, there's really no need to try. Yeah. Yeah. Yeah. There's no reason to stick to the 15 style program. Yeah. Yeah. Yeah. Okay. Good deal. Yeah. All right. Sweet. You got me send that over to you. Thanks guys. Appreciate it. Can I say one more thing of encouragement? Yeah. Yeah. Um, you know, I came to this podcast for advice from you guys and, you know, the silly banter and whatnot, but, um, y'all's compassion, empathy and patience with the callers that call in is why I stuck around. Oh, thank you. And so that's a word of encouragement to you guys as character and you're often distee with this because I know not everything you've done for the callers has made sense, you know, money wise. Obviously you guys have done a well for yourself, but I'm sure at the sacrifice of making money sometimes you guys do things to help out the individual to call in. And that's speaks volumes to a lot of us. And so, um, yeah, that's one of the reasons I've stuck around with you guys for, you know, seven years now. Um, even if I just give through some of the silly banter, I almost always listen to the callers because it's one of the best things you guys do and, uh, just want to encourage you guys with that. Appreciate that. I appreciate that. Thank you, man. Thank you, brother. Yeah. Good luck, man. Thanks guys. You got it. Yeah, the new, like to have multiple nutrient efficiencies, although D magnesium or common zinc less common, but relatively, you know, it's not too, I haven't heard B very. Yeah, but if like you would see that with a vegan, yeah. Uh, but some like eating meat all the time, like, why am I not giving? What would another thing that would point to that too is that because you said he's taking the high doses. So he's still going to absorb some, but if he took a shot of vitamin B, we, he feel like even if you have malabsorption of, uh, of B vitamin, you took a shot either because you're, you're not getting it through your gut or because, you have issues with methylation, which is another, another issue. Oh, yeah. A direct shot bypasses the gut. It's funny. People do B 12 shots. I, you give me a B 12 shot. It's like, you see, I noticed nothing. Yeah. You give a B 12 shot. I had clients that would take away. I think it's life. Same thing. I've had people like, oh, but I tell everybody about it. Like it's this magical thing. And it's like, well, that's because you needed it. Yeah. You needed it so bad. Totally. Look, if you like the show, come find us on Instagram. Mind put media. [Music] 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
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