2956: Is It Normal to Feel Hungry When Dieting | Why Hunger Is Actually a Good Sign

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In fact, it's one of the most challenging things to do when it comes to fitness. But here's the deal. Here's the deal. There are myths that people believe that make it way harder. We're going to go over five of them right now. If you believe these myths to be true, fat loss will be all but impossible. Let's get to it. So is Justin officially on the bulk since you and I are on the bulk? Is that what we've decided? We announced that because I think it just subtly happens. We're transferring our fat loss. We got to maintain that group weight. Somebody needs to write it down just to see because it would be fun. Our total body weight is always the same. Someone loses, someone else gains. You guys are a little too lean right now, so I got to really pick up the pace. So I wanted to talk about these because I'm currently, and Adam is too, which is interesting. We're both kind of synced up, not on purpose. Yeah, no, it wasn't intentional at all. No. And in fact, I was talking about this last week with you is that sometimes in the winter, this is actually the most often time it happens. As things cool off, weather-wise, this is when I tend to want to drop body fat. You guys are such contrarians. Typical opposite. I do believe it. I think that's what I said to him. I was like, we were speculating on why is that? And I'm like- Because nobody's going to see me lean in the winter. Well, plus everybody makes it a big deal to get ready for the summer. It's like summer shred, and everybody talks about that. It's just like, no, I'm going to winter shred. Yeah. So as I'm doing this, I haven't been in a consistent real deficit for a little while. And as I'm in it, there's certain things that I'm feeling and noticing, and it's just sparking a lot of these myths that I know get in the way. I'll tell you the first one, which this one's a really damaging myth. It's a really, really damaging myth. And it's that if you're losing body fat and doing it the right way, you'll never feel an increase in hunger. Like if you feel hungry, something's wrong. Yeah. Not true. That's not true. Now there are things you can do that'll make this easier. There are ways you can eat that will make this less of an issue. But the bottom line is if your body is tapping into stored body fat, it's going to make your hunger go up because it doesn't want to do that. Yeah. It's going to send an appetite signal. Yo, we're going catabolic. That's right. We don't want to do this for very long. That's right. It's healthy. That's right. And so, and the reason why this is such a big problem is that people are so afraid of feeling hungry. In fact, they're so uncomfortable feeling hungry that they feel like they need to solve this issue. And I, you know, I, I remember when this was kind of like a game changer for me with my clients, letting them know ahead of time, I'm like, I'm going to time. Hey, listen, we're going to be a deficit and we're going to eat in a way that minimizes cravings. That's going to produce more satiety. And there's, that's definitely true. However, when we're losing body fat, there's nothing you can do to get around the fact that you will have increased hunger. So expect to be a little hungry. In fact, especially at night when your appetite is going up, that means you're probably in a deficit and you're burning body fat. So it's not a bad thing. And it does change the relationship to that feeling and it helps them be more consistent. You know, what's interesting about it is like, I've noticed people will, uh, sort of identify as having hanger, you know, and like, like that's like a big part of it. Well, I can't be hungry. Cause then I'm gonna be hangry. I'm gonna lash out at people. And I'm like, um, also you could work on controlling that, you know, and not reacting that way. And like, maybe this is a discipline that you can build. There's it's first off. Well, so there's a, there's a thing around that. Justin, part of it is nobody likes to feel, um, something that they can't satisfy. Right. So I'm not going to eat. So I got to deal with that. But so much of what you, what you're saying, it has to do with the fact that the person, uh, doesn't expect to feel that way that they haven't accepted. It's like unexpected. It's like when you do a long fast, if you know, you're going to do a long fast, suddenly you don't have like this big issue with skipping meal versus when you're supposed to eat lunch. And then suddenly you can't cause something came up and it just pisses you off. So I learned to, uh, reframe this when I was competing. Like I had to, cause there's lots of these days, right. Uh, for several years in a row. And so I, the way I, I would just tell myself, like, this is awesome. I'm sitting on the couch or I'm laying in my bed and I'm just burning body fat. That's right. Like, and so that like, I like wouldn't visualize that. Like I'm leaner, I'm getting leaner in them and I'm not having to do anything about it. Like I'm not having to lift weights. I'm not having to run on a treadmill. I'm laying here in my bed. And simply by the, the discipline of not getting up and fueling that craving or getting up and eating beyond my calorie body fat in the easiest way possible. And so I would like try and fire myself. It does not get rid of the feeling, but it makes me feel better about that discipline. And so, uh, I had to do that because if you look at it another way where like some people are just like, Oh, it's awful. And then I get so hangry. And if you tell yourself that good luck dealing with that feeling. And I know someone listening right now is like, yeah, easy for you to say type of deal, but there's a lot of data on this. You guys, uh, there are feelings that are physiological. So start from our physiological bodies. And then there's our perception of that feeling, uh, or how we perceive it or how we understand it. So a good example, I'll get another good example. Nobody likes to hurt, right? Pain sucks. When you work out, your body hurts. You're lifting weights or you're running hard. Your lungs burn, your muscles hurt. That's also pain. But when you connect it to fitness, when you connect it to discipline and you connect it to the fact that you're doing something good for yourself, what happens over time and fitness fanatics know this is that you don't run from the pain. It's actually still hurts. Yeah. Still hurts, but it's not nearly, uh, you don't suffer, uh, like you did before because now you've adjusted to the pain. So that's the thing with hunger. Here's the next one. There are fat burning foods. Uh, I see this. No foods burn body fat, everybody. It's just, there's food and that's it. Some make you hungrier. Some are less hungry. Some have lots of calories. Some don't have any calories. Diarrhea. That's not attributed to fat. Yeah. So, it's easy. Uh, you know, if you don't believe me, just Google or look up fat burning foods and I guarantee you'll see 50 websites, uh, that are somehow touting, you know, something, this particular berry or this dark chocolate or this, whatever has this compound that has been shown to do this, that, and the other in the data. Crazy thermogenic effect. It doesn't, it doesn't. Well, you remember that we talked about this a long time ago, uh, on the podcast and we, I haven't seen it, uh, get popular anymore, but remember when people were only counting, uh, net carbs, they were subtracting the fiber from the carbohydrates that would fall into this category of fat burning foods, right? Foods that if you eat X amount of fiber negate the calories. And so I, we would, I remember this was really pot. It was like year two or three of the podcast. We get so many questions around, do I count all the carbohydrates or just the net ones? Or do I subtract them? I'm like, what? No, just count the calories. It's really simple. Don't, don't start getting crazy and trying to try to give yourself extra credit because it has more fiber. Yes. Fiber is good for you. And it improves digestion and there, and there are benefits to it and satiety producing and things like that, but it doesn't negate the calories. Yeah. And the reason why that came out is when low-carb, especially keto, became popular, food companies, especially processed food companies, were trying to find a way to make foods palatable with no carbs. And they would have to add certain carbs or fibers. And so they came up with the term net carbs. So they said, actually, it's only got two net carbs. These don't count, though. That's right. And so it's really just marketing. Here's a deal with food that you don't want to pay. There's a couple things you want to pay attention to. Nutrients, both macro and micro, that's important. Satiety. So satiety is a big thing to consider. Some foods produce more satiety. Protein is at the top. Fiber is next. Then it goes fat and then carbohydrates. So a really high-protein meal will produce more satiety, meaning you'll get full faster or you'll be satisfied faster than foods that are, let's say, high in carbohydrates. So this is where you really want to pay attention. Of course, the nutrients themselves and what they do for your body. That's the best strategy you can really focus on. That's right. Really incorporating as many of those satiates. So you're not just replicating type foods while you're going through this process. Well, this is why I don't like them. There's a movement happening right now. You called this years ago on the podcast that there would be this anti-high-protein movement. I know. And we're here now, right? Like, we've worked so hard to get people to accept that they need to eat more protein, that it's so beneficial for them for the strategy of losing body fat and building muscle. It's like it's a must, right? And we worked so hard to get there. Finally, it's become popular or more than popular, more popular than it was a decade ago. And then, of course, what comes out now is the pushback of people. And I just think that's a terrible message because it was so difficult to get clients to eat enough. And so many, dare I say, magical things happen for you when you hit a high-protein diet. You hang on to more muscle. You build more muscle. You eat less calories. Like, it's just a great strategy for 95% of people, unless you're that 5% or less that have digestibility issues. Right. A high-protein diet. The other 95% of the population would greatly benefit from eating a higher-protein diet. 100%. And here's the next one. And this is just an oversimplification. A calorie is a calorie is a calorie, right? If it's 10 calories here, it's 10 calories there. It's all the same. Now, I get it from a, you know, how much energy your body requires to burn the calorie, although even there, there's some differences. But here's the deal. Different types of calories affect your body differently. They make you feel different. And that's a big deal, everybody. We start to negate how food makes us feel when we just look at food as, you know, as proteins, fats, carbs, and calories. We know this. Like, heavily processed foods make you want to eat more. So, you could eat a 2,000-calorie diet that's whole natural foods with a macro profile that's identical to a heavily processed food diet that's 2,000 calories. So, both 2,000 calories, both exactly the same amount of protein. But the heavily processed food version will make you feel less satisfied and will change how your body or your brain perceives palatability. Because when something's hyperpalatable, like really enjoyable, your brain starts to adjust how it perceives palatability. This is why if you eat lots of strawberry-flavored candy, real strawberries don't taste so good all of a sudden. And so, a calorie isn't just a calorie. From an energy perspective, sure. But that's not how humans work. And it really oversimplifies things. Yeah, I feel like so much of this tip harkens back to early mind-pump days. Yeah, yeah. I remember when we made those shirts, the I-I-F-Y-M sucks. Yeah. And I remember that got a bunch of heat. In fact, this was what originally introduced us to Lane Norton, how we became friends later on. It was our pushback to that big movement. And listen, if you're a competitor or you're a person that weighs, measures every single calorie that you eat, this, I guess, isn't that big of a deal because you're neurotic about your food and you know exactly how many calories you eat every single day. You're going to stick to it and that's it. The difference between a protein Rice Krispie treat that's 250 calories is no different than you choosing a whole food 250 calories because you're going to stick to that. That is a very small percentage of the population. The rest of the people loosely track their calories or don't track their calories whatsoever. And so, behavior plays a huge role in their success. On eating well or eating good or eating under their calories if fat loss is the goal. And so, behavior makes a big difference on whether they're successful at that or not. And foods that are hyper-palatable will make you eat more, will make you want to eat more. And unless you are tracking every single calorie that goes in, then it does matter. 100%. Look, you could have – I was thinking about this the other day because I remember when Chris Kresser made this example. And so, I thought about this myself. If I had a bowl – this is me personally. A lot of people are like this, but this is me personally. If there was a bowl of potato chips just out in my house and I had to walk by it, 100% I would eat from that bowl of potato chips. I can't resist it. They're so palatable, especially for me. It's a food that I just can't stop eating. Now, if there was a bowl of boiled potatoes sitting on my kitchen table, I could walk by that thing no problem and never grab a boiled potato to take a bite out of it. So, that's the difference right there. It's really important to pay attention, especially if you're a normal, healthy person and not a fanatical bodybuilder or competitor. Here's the next one. Carbs or fats make you fat. So, this one is one of my favorites because we grew up in the – we were young in the 80s, grew up in the 90s, early 2000s. We were training people. And there was this flip that happened sometime in the 90s. So, 80s – it started in the 70s, but 80s and 90s, fat was the enemy. Everything was low. Low fat. So, if you were a kid in the early 90s and you went to the grocery store, every snack, food, or whatever tried to say low fat on the box because we were so afraid of eating fat. There was this message that was out that was, hey, it's fat. It's dietary fat that's causing heart disease. This explosion in heart attacks has to do with fat. So, everything has to be low fat. And so, snack foods and stuff like that went in that direction. Obesity continued to climb. At some point in the 90s, I don't remember exactly when, the Atkins diet came out. So, it's a book that came out that said, actually, everybody, it's not fat that's making people fat. It's carbs. So, eat as much fat as you can or you want and just avoid carbs completely. Now, because it was so opposite from the previous message and because when you cut out an entire macronutrient, your calories naturally drop. So, if you just avoid carbs and you normally eat carbs, you'll probably have a lower calorie diet. People were losing weight and they were like, oh, my God, we lied to you. It's the carbs. Plus, if you looked at the data, we were going low fat for so long. Obesity is still climbing. But what goes up when you cut fat tends to be carbs because snack food companies are like, we got to make this taste good somehow. We're taking out the fat. Let's add more sugar. And so, they were like pointing the finger and said it was carbs. Carbs are what make you fat. And now we know, and we know this back then too, it's either or both. More extra calories make you fat. That's it. And the difference between the two. Now, there is. There is a difference that I do want to point out. Fat is essential. So, you can't go zero fat. You'll die. Even if your calories are 10,000 a day, you'll die if you don't have enough fat. So, fats are essential. But if you're eating enough fats, I'll tell you what. I've trained a lot of people. Some people feel better, lower fat. Some people feel better, lower carb. Doesn't make a big difference. With fat loss, doesn't make a difference. And we have studies now that support this. Sometimes I feel like our information is just on the spinning wheel. And then, like, marketers just throw a dart at it and then this is what we're going to focus on as, like, you know, the targeted, you know, we're going to make this one the evil macronutrient to focus on right now. But, yeah, it's – and really the only kind of truth behind, you know, with the whole fat scare thing was just that it's a little bit higher calorie. So, you have to be a little more considerate of, like, you know, if I'm, like, just eating and consuming nuts, like, mindlessly, you know, it's going to add up in your overall calorie amount. But it's still just about the calories. And to your point, fat is essential. So, fat is something we do need to incorporate. We just have to manage it appropriately. Well, I think it's important that we point out on both those diet trends that were – probably took over a good decade. Oh, yeah. Each of them. Or more. Yeah, or more. Why so many people saw success with each of them? So, if it's so bad and it's not true and it doesn't work, then why did all of us have a friend or somebody who did the Atkins and saw tremendous results or my friend in the 90s who went – did no fat, got shredded? Like, there's a – aside from, like, you pointed out, like, if you just subtract an entire macro, you're going to subtract calories, right? But there's specific things in each of those that I think, to Justin's point, high-fat foods are going to – are very palatable and then also have lots of calories. So, that's what – right? So, I think it's important to point out why each of those were probably successful for some people and then where the real answer lies. Yeah. Salt, sugar, and fat. Salt, sugar, and fat are the three main ingredients in palatability. Yeah. Now, there's – The triad of goodness. Now, there's lots of things, you know, can contribute to palatability, like the crunch, the mouthfeel. We use lots of chemicals now, and color actually adds palatability. I remember when Haydn's ketchup came out with black ketchup. Nobody bought it. Yeah. It was the same thing, by the way. It tasted the same. Well, dude, it's just going to signal, like, it's rancid. That's right. I mean, I don't understand why they didn't think of that. That's right. So, palatability is pretty complex, but when food – companies were like, Oh, we got to avoid fat. Well, What can we increase to make something palatable? Well, they're going to bump salt, and they're going to bump sugar. By the way, find a food that is no sugar, no carbs, no fat. You're going to get boiled chicken breast. Yeah, yeah. Yeah, exactly, 100%. So that's the thing to pay attention to is that excess calories make you fat. And in my experience, some people just do better lower carb. Some people just do better lower fat. Of course, you've got to hit enough fat to hit your essential fat intake. And with my clients, it was a pretty decent split. I'd say more clients did better lower carb, but I had some clients that when I kept their carbs too low, they just felt terrible. So we bumped them, dropped fat a little bit, and they felt amazing. Lastly, this one goes to the fitness industry. The message that food is just fuel, like it's just fuel, it's just energy, it's just macros, it's just calories, it's just nutrients. This is such a lie. It's such a terrible lie because we all know this isn't. It's so true. When have we ever treated food like it's just fuel? That's just not the case. We use food to celebrate. We're not robots. To connect. There's different cultures of food. I mean, my family's Italian. Italian food is very different. Maybe when it was so scarce that everybody was dying of starvation. Then it's fuel. Yeah, yeah. Sure. You'll eat bugs. You'll eat whatever. You'll eat anything you get your hands on. But even then, I mean, you celebrate it. Big hunt. Everybody gets together. So food is way more than just fuel. And if you adopt this and really live this way, like really live this way, and people, there's definitely fitness fanatics that are dysfunctional in this direction. This is called orthorexia. This is actually a dysfunctional way of eating. So food isn't just fuel, everybody. There is real value to palatability and enjoyment. It's an actual value. So I'm not saying you should always seek out enjoying your food and palatability. But you better. You better believe if I'm going out with my friends and we don't hang out except for once a month, I'm not going to go out and just calculate the macros. I'm going to be like, dude, let's go have a burger. Yeah. Let's hang out together. Or I'm going over to your house and your wife's cooking something. I'm not going to sit there and count the macros. I'm going to be like, let's enjoy this meal together. There's still work to be done, I feel like, in the performance athletic world with this. Mainly because they're burning so many calories that it's kind of like they feel like none of it's really going to affect them. In a negative way, yes. Because they're just going to consume it and burn it right away. When in fact, you know, later on, all the gut problems and everything else that, you know, I see and I've seen from training a lot of athletes. It's like, if we can consider that, how much better you would perform if you, you know, really get your sources and quality up. Speaking to athletes, this just points to the psychological factor. It's so important. Like, you could have an athlete that since they were in high school, let's say they're now a pro. But since they were in high school, their pregame meal was a stack of pancakes. With, you know, syrup. And every time they had it, they just had a great game. So it just became a ritual. Now they're a pro. And some pro, you know, some high-level nutritionist is like, actually, that's not the best pregame meal. I'm going to have you eat this other thing. Psychologically, that might actually be detrimental to the athlete. The athlete has created this association. No, totally. Like we're in the same sock for winning games. What coach or trainer did we originally talk to about that? I forget who we had on the show when we discussed that. I believe this was right. This was right when DK Metcalf's diet became real popular, right? Jacked, shredded. It was like Skittles. Yeah. Stud receiver just dominating the game at that year. I mean, it was one of the best years he's had. And they did a whole thing on his diet. And it was just like basically candy, like 90% candy. And then everyone's just like. And then, of course, it obviously went viral. And every coach and trainer picking it apart, being like, oh, my God. But then we had somebody. I wish I remember who it was on the show. I think I remember. I don't remember. I don't remember who it was, though. I don't either. We discussed this, though. We talked about it. And I think he made that point. It's just that there comes a point with an athlete at that high of a level that taking one of their rituals, whether you think it's not the most ideal, you know, way for them to get ready for a game is more detrimental than it is positive. Exactly. They have created too much around that for so long that removing that for an incremental improvement, let's say, in the food choice or whatever like that, that guy is burning. So many calories. Yes. Skittles are not the ideal source of carbohydrate. Right. I obviously. But when you're operating. But if he believes it is. Yes. There's a lot there. Yeah. Yeah. You got to be careful. Yeah. No. Taking away a skittle. Yeah. I know. A hundred percent. A hundred percent. Anyways, having fun. Yesterday, I posted on on Instagram because, you know, because, like I said, Adam and I are coming. Yeah. We just happen to be both trying to, like, go and get leaner or whatever. And when we first started the podcast, Adam and I said, like, mess with each other all the time for, you know, goals. Right. Who could get leaner or whatever. Now, of course, keep in mind, he's a pro physique competitor. I already know this, but it's always fun to, you know, to tease or whatever. So we're both doing this thing. And so I'm like, dude, we should schedule like a DEXA and like make it a thing. It'll be fun. Talk crap to each other. So I did a post where I was kind of making fun of talking crap to Adam. People were reposting. Oh, I got all kinds of DMs. Yeah. People love it, man. I got all kinds of DMs for sure. I don't know about me having the advantage on this. Oh, come on. Come on, dude. I mean, if by advantage, you mean I'm better at this than you. I have an advantage. But I mean, I think going into this, your physique was a lot better than I was already. So I think you had a lot more muscle. You got muscle memory. I don't know about that being an advantage. I'm like, oh, man, I don't know what I signed up for. Because I'm pretty sure you were hovering around low, low, maybe 11% at the highest to teens. We'll see, dude. Or like low singles. When I've done body fat tests, sometimes I look leaner than I am. I haven't done one in a long time. And I've never done Dexa. I had been intentionally staying away from it to not mess with my own head and discourage myself. Because I know better. I know I'm locked in. And I feel good because I feel relative to where I've been in a long time. But I also know that there's certain signals in my physique that I know of when I'm approaching certain numbers. And there's certain things that I haven't seen yet or noticed. And so I'm like, oh, last thing I want to do is go get that. Get that Dexa scan. And then they give me a number. And really, let's pretend I came from 19%. I don't think I was 19%. But let's just pretend I did. And I got all the way down to 12. That's great. That's incredible. But if I go Dexa and I get a 12, I'm going to be pissed. I thought I'm way, I felt better than that. You know what I'm saying? Which is so ridiculous. And I understand how ridiculous that is. But that's the downfall of not doing a Dexa first so I can see that. Because then that would be encouraging. It's like, oh, man, I knocked out. 7%. Well, I'll let you in on a peptide that I think would be better. Because on the video, I said, well, my advantage is I'll take all the peptides. So I'm taking a peptide. It's oral, actually. It's capsule. OK. It's called 5-amino-1-MQ. OK. So I got it from our partners at nphormones.com. Have you taken that one? I haven't. Oh, yeah. OK. So what it does is it blocks an enzyme that degrades NAD in your cell. So now everybody's like, NAD gives you more energy. So instead of taking more NAD. You can actually increase circulating levels by blocking this enzyme. This is the first time I've ever taken an NAD-type product. Not the first time. I felt energy before. But I really feel a lot of energy from this. Really? And it's also good for fat loss. That's not why I was taking it originally. I had no idea that it would have any fat loss benefits. But apparently, it takes white fat. And it makes it more like brown fat. So more thermogenic. So if there's ever a time that I love to experiment with things like this, it's right now. You know me. I'm so skeptical when it comes to peptides, supplements, all the things. But when I'm dialed in and I'm tracking everything, where I have metrics that I can go like, oh, that's improving X, Y, and Z. But I can feel it. I know. I know. But you're like, Mr. I can feel everything. So that's not impressive to me. Yes, you do. Hey, get my back here, Justice. Oh, yeah. Yeah, bro. You were like, Mr. Hey, you like to say, well, you're hot or cold. Yeah, yeah. There's no in between. That's what I'm saying. Yeah. I mean, you will definitely say this doesn't work if it doesn't work. I'm not saying you think everything works, but you're definitely the guy like, I feel it. Where I'm like, maybe I feel it. Maybe I notice it. Let me check the data. Let me get off of it. Let me try it again. And then I'll be more like that. But you bringing that up and then me talking about tracking, I wanted to share something on the podcast that hopefully is useful as I'm back in on my game right now. And part of that is we know that of all of us, I'm probably obsessed over the tracking stuff more than everybody. I love that stuff. And man, boy, I wish there's never been a company that we've talked about on this podcast that we're not currently partners with, that I want to be partners with, that we're not as much as I want to work with Aura. I wish whoever it is over there that it's difficult to work with or the loop or the subway to jump through. Yeah, it's a slight jab. So we'll probably never end up working with them. But the technology is amazing. And I did some digging on it this weekend and like, actually, the science and technology they use for their algorithms to get it is far superior than any other tracker that's out there. Yeah, they're the leaders by far, which explains why they've gotten so expensive and stuff too. But here's a new one for me that I just started to correlate. So I've always like tracked sleep and paid attention to steps and movement like that. So the Aura Ring has not only does it have my sleep score every single day, but also has a readiness score. Now, there tends to be a pretty close connection to when I get good nights of sleep, I'm going I have a much higher readiness score. - Makes sense. logical right and so I never really cared about paying attention to the readiness score I'm like if I feel good I'm gonna go I'm gonna do whatever I'm really watching my sleep because I have connected the dots on like two nights of bad sleep like risk of injury terrible workout terrible results or low yeah yeah of course um but what I've noticed is that so we just did this we just had it last Friday we did a pickleball tournament with the team I had this really two and a half hour long deep tissue massage it was an intense massage I lifted in the morning and then we went and played pickleball for two and a half hours or what about that too I was wrecked I mean my body you guys lied to me you guys said pickleball is easy and you barely have to move what was a tournament dog you don't try to convince it was competitive yeah you know what's hey it's different we were kind of playing around having fun but we were they gave us it's not tennis it was a medal bro I know it was a medal it was a medal and we stood on a podium Adam drove home when we got trying so yes of course like my competitive spirit comes out that forget the pain forget that I haven't been training or doing anything like this let's go right so yeah so yeah absolutely just roasted me and uh I mean my feet if you saw me walking over the weekend you would think I was walking on glass because my feet were so because the massage therapist she she wrecked my feet and then I go play you play yes top of that so anyways point of bringing this up is uh I got incredible sleep I was exhausted you know two nights in a row good sleep but my readiness was really really low still because of the hard game and everything yeah and so and and and also one of the things that the aura is tracking is it like it's monitoring like your your average heart rate throughout the entire day and so it's basically telling me that even though I got a good night's rest I still need more rest now why do I bring this up and what what what else have I connected to this that I find interesting well what I found really interesting and fascinating and I've talked about this before with you guys on the show about um one of the mind games in the fat loss staying on par with what you've been talking about today is uh water fluctuation yeah and and uh my body sometimes like I when I was peak competing not right now but peak I was swinging nine pounds of water a night right now I probably swing five to seven so but peak was like nine nine pounds of water weight and uh sometimes what would happen is my body would hang on to of those nine pounds it wouldn't lose the full nine pounds for the night it would hang on to four of it you know and I only lose five so I wake up four pounds heavier than what I should have been like from the day before or what about that which could somebody who gets on a scale who's dieting who's training who's dialed in thinks they're doing great this is when people over correct get get on the scale and go oh my god I'm four pounds heavier you freak out and you you over correct now I've attributed this to many things like uh I know when I have a higher carb day uh carbs pair with water they hold more water in in the muscle and so a lot of times a higher carb day will cause this to happen a higher sodium day will cause it the reverse is true a low sodium day low carb day will pull out some of the water and so that could really play with with the scale a lot what I noticed about this score is that my body feels like it's it's stressed and it needs rest the aura rings telling me that so I've been more dialed than I've been in a long time in the last few weeks and I've also been I've had great days that like you know when you're hitting your days of eating and steps and everything's I'm lined up and I'm holding like uh an extra four pounds just from training too much training yes right yeah and now in the past this is why I'll do that this is why I was I was really excited I was texting Karen last night just like hey remind me I want to sit down and talk to you about some things that just on my mind because I'm going through this right now that can really mess with your head and and especially the competitive person who doesn't like to skip their workouts because it took everything in me not to work out I'm in a rhythm right now like I want to go lift but I can feel my body over stress I'm getting the signal from the aura ring that it needs to rest I see the weight on the scale holding water which is probably telling me that my body is over stress inside of me feeling like I can't miss my workout I need to work out so the discipline to not work out in that situation workout light or do something super recuperative right and so uh you know all this to be said um to help people when they when they know they've been eating well they know they've been training so much can be going on outside of that that can make the difference and let me tell you it looks different on me too like I looked better five days ago but yet I've had five beautiful diet training and extra activity so it's like I'm not burning less I've burned more calories and probably burned more body fat in the last five days than I did the previous week and been more perfect yet your weight's higher my weight is four pounds higher now what I know is that give it a couple more nights of good rest consistency and diet and staying the course this is why it's so important to have a coach because so many people experience stuff like that and over correct or freak out whereas a good coach knows this and can say hey hey yeah hold the line that's right hold the line don't change anything don't cut more calories don't increase a bunch of more activity because you think you need to burn more stay the core and I know this and I know what will happen tomorrow or the next day I'll wake up the leanest I've looked in two weeks but look listen I'm talking it's already been four or five days so I'm telling you I look better five days ago and yet it might take till tomorrow or the next day a whole week a whole week of perfect eating perfect training all the things that's why you got to trust the process that's and man I tell you uh you know being back in it right now it just reminds me uh of the mind F for so many people when they're going through this and why it is so difficult to do this alone without somebody to kind of coach you through that and teach you that what what you're feeling what you're noticing is totally normal now what's hard as a coach is a good coach would actually say this hey expect really yes you had a really hard game uh you've been you're kind of feeling burnt and fried yeah you're probably going to hold some extra water weight so when you weigh yourself tomorrow don't be surprised if you're a few pounds heavier and that would be so powerful oh yeah for also I can't imagine so this is why I want to talk to Corinne because uh I haven't asked her about this um to know if she does this to herself or not um I know that it's hard not to but the temptation to want to push through and still push the body right now yeah and just keep that state of stress and inflammation up and which we also said what you should do the opposite of what I what I need to do and what that will do is will continue the body to be inflamed looking puffy and holding water that's right yet even though the diet is all all perfect and or over correct and cut calories and by the way women tend to be uh tend to have larger swings far more sensitive yeah yeah and then heaven forbid you have kids and responsibilities and a bunch of other stuff stress 100 that all play a factor in this and so man yeah a lot of this game um is the ability to to know you're doing the right thing to trust the process to not over correct the the momentary or weekly sometimes weekly swings in directions that you feel aren't good if you know you're eating well you know you're doing the right things like just do that and then sometimes the best thing is to let that body recover fully and so I thought it was really cool that is to see this score and kind of connect that because in the past I would have just went off of sleep and been like no that's good I'm good to roll but it's like oh it's interesting that my body's still probably inflamed and I can feel it so it's it's obvious no that's good that's good for people to hear because over correcting is damaging mistakes that people make um it changes subject I was on uh social and I saw this clip come up from Woodstock 99. do you guys remember that yeah so for people it's the rock and roll one dude so sick the original Woodstock was what was that year Doug the original Woodstock you know was it 68 or 68. this is uh Lincoln Park Limp Biscuits so so people need to know this because the story of them trying to remake Woodstock is one of the greatest failures in all of music history so 1969 was the original Woodstock and it was crazy because they had they were they lost control of it people were coming in from all over the place and it was just it's like people talked about it forever because it was like so peaceful people helped organize people had the greatest experience it was peace love the whole deal right that's what Woodstock was all about so in 99 yeah they're like we're gonna we're gonna recreate Woodstock here's what Woodstock 99 it turned into the opposite it became destruction violence it was horrible and I just saw a clip of when it all turned do you guys know the moment no uh 99 when it turned well yeah when they started ripping off uh parts of the but do you know what artist what artist was up Limp Bizkit it was Limp Bizkit it was Limp Bizkit this is what they've gotten heat for forever yeah yeah what was the song that I watched him get booed off stage I don't know if it was break stuff it was uh break stuff no I think it was yes it was it was it was break stuff so as he's as they're singing this and you know how he says like you know yeah whatever breaks up the whole crowd starts going nuts and then they start tearing things off off the stage there was a lot leading into that which you know if you watch the documentary like it's crazy they didn't have like adequate uh porta potties and showers and like there was just a lot of like underlying stress and two what they booked with the bands they booked those bands because that was the most popular bands at the time yeah the 90s was not 90s was different you know there's a different like vibe like so to to brand it and kind of wrap it under that same umbrella was a mistake it just was a different thing so they they it was uh they anticipated 50,000 people and a half a million showed up in one stock 99 or 69 wow so 60 so here's a deal what you just said justin 69 was like that they didn't have enough bathrooms they didn't have enough whatever people poured in oh you got it says two so i got two different numbers i just saw a dog went by it was like 250,000 let's see uh so they say 220,000 i heard it was a half a million so well here's the thing my point is hot it was super hot in 69 they they also were not ready for what happened so many people showed up but it was so peaceful i think the difference is the deck culture oh for sure music in the 90s was gangster rap angry rock it was just pissed off oh yeah it was a lot of angst and it just the whole vibe was because i watched a video of the moment when the when the tide turned and it was i mean it wasn't just the biscuit it's the i i feel like they they got like it you know an unwarranted hate for that because it was like they're just doing what they did the whole time that's true and everybody loved it they were going crazy and ripping and like yes it led to like basically a freaking riot you know a bunch of like assholes being assholes and like you know horrible things but um you know as far as what was expected i mean they they pretty much delivered i was at a limp biscuit and i was like oh my god i'm not gonna do that i'm not gonna do that i'm not gonna do that and metallica concert shortly after that did you really yeah people booing them and people booed fred durst off a stage they're throwing stuff on stage and booing them off stage you know what this points do to me so as i just come back every they're huge they're huge now yeah so as i as i'm watching this it just makes me think like how big of an impact uh music can have on culture yeah and of course uh people are going to use music you could whatever whatever people you want to think but let's say people in power we're going to use music we're going to use music we're going to use music to uh to move culture in a particular direction uh as a psyop 100 music does this it does you can play a certain kind of music to a crowd and people are going to work together and organize and love each other or you could change the music all together and cause a riot yeah break your effing face is probably not not the best peace loving type of concert doesn't work with like the dove yeah that ain't it that ain't it i know hey so i was on x so this is kind of it's kind of a cool moment for me because i commented actually reposted um and commented on a post by here i'll pull it up for you guys um by brad what's his name last name sean phil oh sean phil which by the way love him great he's really good great researcher the best research in strength training uh this guy conducts he breaks it down it's phenomenal but i uh i had to repost and add my my little two cents and then he commented on it and i was like oh my god i'm so sorry i'm so sorry i'm so sorry i'm so sorry and we went back and forth a little bit which was really cool yeah because i have tons of respect for him but there was a uh systematic review and meta analysis that was comparing uh adaptations from free weights to machines so what's the difference between the two now they're looking at hypertrophy muscle growth and in this in these studies i already know where this goes they're similar there's really no difference between free weights and machines when it comes to building muscle now here's what i put so i reposted that out for a year well here's what i did i reposted it and i'm like oh my god i'm so sorry i'm so sorry i'm so sorry i'm so sorry i said they both build similar amounts of muscle but one of them requires more skill and results and more carry over to everyday life so in other words you might as well pick the one that has better overall results now he commented underneath and he's like i don't he basically he's like i don't think it makes an appreciable difference to an individual's activities or daily life free weights or machines and i'm like yeah it does i said if you stop practicing squatting you'll stop losing the skill i don't care how strong your legs are when you lay press uh and tension yeah you'll actually start to lose the ability or the ability to squat with good technique because it's a skill yeah um and so we went back and forth and he's citing data i'm like there's no study that lasts years if you train people for for four months and you compare machines to free weights you're not going to see a big difference in their lifestyle but if you do it for four years or 40 years yeah you'll see a big difference yeah and it has to do with the skill like it's not just about building muscle we tend to do this in the fitness industry everything's about burning body fat and building muscle everything else is about burning body fat and building muscle doesn't matter everything is done in these crazy short studies that's right even like a year is considered a long study and to your point even in a year you wouldn't lose the skill of squatting no but you absolutely lose decades absolutely decades of not squatting listen we've i'm going to say this straight up we film models for our workout programs we do this we've had bodybuilders come in or physique competitors come in to be models for our programs and they could not perform basic free weight exercise with good technique they were really developed they were really strong they work out because they never use free weights they couldn't get full extension overhead press they had not good shoulder mobility not good squat mechanics it's because they don't do them they haven't done them for for years or decades yeah like you'll lose the you can build all kinds of muscle they look awesome but they look awesome lean body fat from those health markers uh and if that's what we were studying then yeah you're right that the they're look at you don't need you don't need to go free weights you don't need to do that yeah no i you lose the skill this is always hard to argue with the the hypertrophy guys around i mean this is the area where i don't agree with you know i know i get categorized out of the three of us as that's my team or whatever but i don't agree with that you know like that in fact i believe that this was one of my advantages when i was lifting weights against all of them was that a lot of them were trapped in this like shortened range of motion and machine type training and a lot of things that i didn't believe to be the best strategy for stuff and so i think that it worked to my my i mean i can't tell you how many of them stopped deadlifting it's like god such a great movement that you know again if you took the deadlift and you put it in a study against a you know lat pull down or a row and you measured the lat muscle you know saying like we took you did that like you could make the case that well that deadlifting doesn't develop the back as good as the lats and it's just like this is the inherent problem when we zoom in too much just on muscle yeah we don't consider the overall movement uh and again there's there and it's because you could you could put in a study something that's going to grow this specific muscle like to a certain degree but then how does that affect the overall uh movement patterns in the kinetic chain in general and a lot of this takes a long time it starts to develop here's another one so this one was an andy galpin another person i really respect love andy galpin but he was on uh i think it was huberman's podcast and the question was essentially how many sets are optimal for building muscle so this is what came out of this and i just had to repost and disagree and yes i'm disagreeing with the data but i'll back it up and it says 10 working sets per muscle group per week is the minimum threshold minimum aim for 15 to 20 sets per muscle group per week well-trained lifters 20 to 25 sets per week okay here's the facts by the way if you're a trainer who's trained people for more than five years and you train everyday people you know what i'm talking about yeah everybody people the average person who did 15 to 25 sets per body part per week would fry it wouldn't work it would fry them completely 10 sets is right around what most people could tolerate even some people even less you need to do less than that so again i'm disagreeing with the data but the data doesn't tend to study everyday people and it doesn't study for very long you know over a three-month period you might be able to handle and they're normally controlled these people during these times are in a controlled college-aged males and the whole deal exactly yeah their ability to tolerate other other stress and they're like what stress do you have you're 20 years old you don't have a wife you don't have kids no it's not it's a terrible representation i mean the great transition from the conversation i was just having like a little bit of pickleball and a hard massage put my body in this crazy inflamed state so much that like my readiness state was but even with getting good sleep it's just like an inflamed it's just like you can't tell me and probably a 20 year old me would have plowed through those days like nothing had been good to roll well let me ask you guys how many of your clients would have done great with 20 years old sets per body part none none i might have one yeah maybe maybe maybe and he was like a like a super athlete yeah dude nobody so i like had to repost that and of course all these other coaches and trainers you know commented like this is crazy nobody i don't have any clients that can do oh good so other other yeah oh yeah no oh so that's good yeah it's good because uh it's it's tough when we get into these discussions or debates with the academics who do some of the best research and studies and awesome stuff but it's just like i mean that'll get you so far um just like i mean i guess just training hundreds of people for decades will only get you so far the combination of the two is where it's really is the sweet spot speaking of sleep adam uh you said you wanted to say something oh i've been dying to tell you guys this story so i was waiting for the show yeah yeah i've been well i've been waiting for uh eight sleeps ad to come around with us so i could bring it up on the show because i think it's such a great ad for them it's okay so i've talked about before like my big pitch on why everybody should get an eight sleep because even if it's a bit of an investment the amount of money that you would save on your electricity bill because you don't have to run your house. Oh, right, on the cooling and everything else. So even though I say that, I still won't let my house go above 71, 72 because it's just uncomfortable. It starts getting above 72 in my house, and I don't even like- Yeah, but you used to run at 67. Exactly. So it's taken me a lot to even allow it to go that high. Mid-70s, I'm not somebody who can be in a house comfortably like that. It's just, it's hard for me, and so I'm stubborn. So you guys know what happened, like, what, 10 days ago or whatever it was? We had that heat wave come through. Yeah, yeah. Three of the hottest days, my AC breaks day one. It broke? Yes, my upstairs AC where my bedroom is at breaks literally on the first 102 day I think we had all year long, and I'm like, son of a- So my house, my bedroom, even with the fans, even with me running my downstairs AC, I couldn't cool my bedroom off more than 85 degrees. 85 degrees. No, I wouldn't. I got one of the best nights of sleep with all of my covers and comforter on. Because your eight sleepers just- Because my freezing- Wow. What I did do, because I knew I was in for potentially going to be a rough night for me, I did drop it lower than what it normally does, and so it's already monitored and figured my body out, so I'm like, I don't need to go to the lowest setting, but I'm going to add minus two to- because it breaks it up the night, right? So I went minus two, minus two, minus two on the three points that it breaks it up, and then it also has this feature, I don't know if you guys know this or not, but you can jumpstart the cooling process, and it'll cool it lower than what you normally- Oh, that's cool. And it takes literally like 10, 15 minutes. So it's a new feature on the app. You open it up, and I forget what they call it. It's like super stark cooling or something like that, and you hit it, and then within like 15 minutes, it brings it super cold down. So I did do that, and I changed minus two to all those things, and so when I got in my 85-degree room where it's hot, I got under my sheet, my quilt, and my comforter, and slept all night long. For a guy who can't handle my room to be warm at all in the midst of the inferno. You know why that's so valuable? Because when you look at temperature control in your home, it makes it, like during the day, it's uncomfortable, whatever, deal with it maybe, especially if you're trying to save money. But it will affect your sleep negatively, and so then you have to kind of do the math, like is it worth it? I'm going to get bad sleep. Am I going to be productive? Am I going to be miserable? It makes a big difference. So with something like an eight sleep for people who want, to save energy bill, just run that. You're hot during the day, but then when you get into bed, you get good sleep. Dude, I have been saying this for a while, but still was too afraid and chicken to let the house get too warm. Because the next day when I finally had a guy come in and repair it, my house had been managing in the high 80s. I mean, it took all day of running the AC just to bring it all the way back down. It didn't help that we're 100-degree days at the same time. But I was blown. Blown away on how comfortable I was with all my sheets on. Sheet, quilt, and comforter with that eight sleep. That's how badass that is. It does make me want to find somebody. So if you're a listener and you have one, because I'm not this guy, I'm not the try and save that much on the energy bill. Like turn off your AC and see if you can. Yeah, I'm like super curious to somebody who is willing to, because I don't even like being up watching TV in 80-degree house, right? So I'm curious to somebody who doesn't mind that or would love to test it. To hear feedback, because there's got to be somebody out there that owns this thing that has used it to like really lower the bill. The worst I've ever. Now, you guys know I have a pretty good tolerance for heat, so I'm not like super averse to heat like you guys, but I'm also a human. So, you know, if it's really hot, it is uncomfortable. There is nothing, nothing I've ever experienced like sleeping at my grandmother's house in Sicily in the summer. She had no AC. The house is made out of concrete. It's on the, you know, the house is there all day. They're on top of each other. So I'm like on the third floor, maybe. So, you know, heat rises to the top. Bro, you guys, it was like I slept on. There's no sheet. You're not supposed to use no sheets. I'm on the bed in my underwear. I'm like 14 years old, 13 years old. And I'm just. Just a pool of sweat. Yes, I'd have to roll to the side because the bed was wet where I was sweating. And it was like that every night. My dad would sleep on the balcony. He'd go outside on the balcony in a chair. He'd sleep on the balcony. It's so. It got so hot. It was brutal. Yeah, yeah. It was painful. I've never experienced anything like that. This has been coming up a lot lately. I don't know what the message is supposed to be with this, but the parallels of your life and my life. So literally at the same age, I'm living in Don Pedro at that time. And the summers get up to 110 there. And we lived on top of a hill in a, you know, double wide trailer built home type thing. And no AC running and stuff like that. We had a doughboy pool. And what you would do is you would plunge the pool before you lay down. And I slept on top of my sheet with cold rags on my forehead and on my head. And on my ankles to try and keep myself. Brutal. Same age. Same age, same time that you're going to. You're just sweating. Just, yeah, just sweating. Which is part of why I'm so. I know that I'm like. You got traumatized. Yeah, I know it traumatized me and I'm overcorrected to a point. Hence the point of like, holy crap, my house actually got that warm and I still had great sleep. I'm deathly afraid of feeling that feeling ever again that I still refuse to do it. But same age, same age, same time in my life. I just have memories because. Nobody had AC back then. Now, when we go to Sicily, well, I haven't gone there in a while, but if we go now, people put units in their windows. But back in those days, they couldn't really afford it. Nobody had air conditioning. Wow. And so in the summer, you just see. First off, the stereotype of the guy in his undershirt, his beater, like that's because you're so hot. You're in your boxers, beaters, what everybody's like all day, you know, at night, come home from work. And people are sitting outside with fans and you're just looking and everybody's sweating their asses off. Did you guys ever do the redneck? Hack for that? Is that ice bucket? Yeah, just a big ice. And yeah, and then a fan blown on the ice. Like we did that in college. Is that a swamp cooler? Is that what they call it? No, we got a swamp cooler. It was like the big, that was like a big deal for our family. What's a swamp cooler? Is it something like that? It's a giant, giant fan. We cut a hole out of the wall and it's like this, it's a big machine. And then it's got cold water that's being pooled in there, like sitting in a pool and then it's blowing that air in there. That's exactly it. It's loud as shit too. So it's like, so who cares? You can't. You're like. Yeah, Chicago is the extremes for me, for sure. Chicago's both, right? Yeah, it's both. Super hot and. The coldest I've ever been in my life and the hottest I've ever been in my life. Yeah, I can't do cold. Cold makes me want to cry. I don't want to live, I'm done. I would rather do that. Yeah, I'd rather do the cold. Didn't you say it was so cold you could feel your nose hairs freeze? I probably said that, yeah. That's scary. Well, Chicago is where, because Chicago borders. Because it's also windy. Chicago borders some of those lakes, right? So Chicago is where. It's the wind chill off the lake. Yeah, it has those. Those famous pictures, those famous pictures of, like, cars. Yeah. Where there's, like, frozen icicles. There's just those freeze. Horizontal. Yeah, that just comes in and it literally just starts forming and you can. I don't know, if you watch, like, a time lapse, you could see. Yeah, like that. Yeah, you could see the. Yeah, everything just starting to slowly freeze. The cars just are, like, yeah, rock hard with ice and it's just, like. I couldn't even, like, open my car door. Now, trip off this, right? Because this is all association, okay? Extreme weather workouts. My favorite. Because I used to work out in the backyard and I never missed a workout when I was a kid. And so if it was hot, I'm out there working out. If it was freezing, I'm out there working out. Loved it. Like, freezing workouts are the best. Wearing gloves. That's why I love Rocky IV the most. Yeah. Because I've done that with the whole, like, you know, log and out in the snow and, like. Did you ever put a log on your back? Yeah, dude, of course. Oh, that's awesome. And I tell you guys this. So there's this course that our church does every. So often called Better Man. And it's different churches do it. So it's not like our church did it. It's like a. It's a course or whatever. And it's at 6.15 in the morning. Okay, so that's the time you need to be there. Yeah. Because it's guys, right? So get up early. Whatever. So I get there. First day, I'm sitting there. I'm kind of tired. Energy drink's barely hitting me. You know what they open with? Rocky montage. No, they didn't. I'm like, don't you dare play this at 6.15 a.m. and expect me to sit down the rest of the time, bro. I'm, like, sitting on my chair. Like, I got to get up, dude. I got to do something. Oh, it's hilarious. You got me so hyped, dude. Oh, I wish I was there to see that. I can only imagine. You can't sit in a 10, 15-minute meeting. I can't believe you're sitting down for an hour. There's no way. Hour devotional. At least someone plays Rocky right before. And it was the craziest time. I saw him doing push-ups right now. It was literally while Adrian looked at him. Maybe that was A. Win. And then it starts. I'm like, no! This is the wrong guy. I mean, you got to look up and go, like, okay, I see. 100%. I see the test. 100%. I see the test. Well, he built me up because then I got broke down the whole time. We were talking about things in there. And I'm sitting there feeling like, is he talking to me right now? I'm like, oh, my God, bro. This is horrible. Juve is red light therapy that works. Look, studies show that red light therapy, the right red light therapy, the right intensity and wavelength in the studies, makes your skin look a lot better. It speeds up recovery. It boosts testosterone. It can help with pain and inflammation. There are decades of studies on red light therapy. Photobiomodulation is what you'll find that shows that it works. And Juve uses medical grade red light therapy devices for your home. In the past, those devices would have cost tens of thousands of dollars, but Juve has made them affordable. And again, it's the same wavelengths and intensity that you see in the studies. Other companies that tout red light therapy don't use the ones that the studies are showing. In other words, use Juve, and it's 10 times more effective. Go to juve.com. That's J-O-O-V-E dot com slash mind pump. Use the code mind pump. Get free. $50 off. Back to the show. Our first caller is Susan from Missouri. Hi, Susan. Hi, Susan. Hi, great to see you guys. Same, how can we help you? You have much more comfortable chairs than me. I'll just read the email like everyone does. Okay. I've been listening to the podcast for two years now, doing every workout, and I truly believe it's helped shift my mindset in such a good way. I don't watch the news, so you keep me up to date on politics, conspiracy theories, and what parents are doing these days, because all mine are grown. I love listening to your God story, Sal, and it gives me hope for those that I know have not yet found him. I am 51. I've worked out my whole life, done many ups and downs of cutting lower than what is healthy to lose weight. I have not been a fad diet fan, but I do follow mainstream HIIT, CrossFit, two-hour workouts that have way too many exercises, et cetera. Your podcast has taught me so much about throwing out the scale, looking at strength and how my clothes fit and how I feel as targets instead of the scale. I hope my attitude is a good role model for my daughters and granddaughter. Over the last three years, I've consistently strength trained only. My only cardio is my steps, which are around 8,000 a day. And I love to hike. As long as I have the stamina for long hikes, you'll never catch me running. For the last two years, I've worked out with a personal trainer, and she's changed up my workout about every six to eight weeks and always leaves in the basics. Like the compound lifts that you always talk about. I have reverse dieted bulked and cut during those two years and I feel better and stronger than ever. I currently sit at 22% body fat and I'm very happy with that. I'm on HRT. So my hormones are great and I have a good sleep routine. I'm getting ready to go out on my own. I feel like I've learned a lot from the two years with a personal trainer, but I'm not going to do that. I'm ready to go out and try it myself. Um, I have my maintenance calories really set. Um, been on that for over a year, slight bulk in the fall and the winter to gain some, a little bit more muscle and then back to maintenance for the rest of the year. My concern is I no longer have someone to plan my workouts and I need some advice. I've done the bro split four days a week and the full body three days a week. And honestly, both of them work for me. My goal is to still be able to work out, hike, and play. I'm going to be able to do that. I haven't seen this long enough to know many people valued that man i just like being able to check in but you don't need to be yeah but you don't need to be paying me you know premium price to see me every single week little tweaks yeah and it's and just so you have that resource to check in with and go hey i'm feeling this i notice that or totally or maybe maybe six months goes by and you're like you know what i want to get ready for this run or i want to try this thing or you know what i might enter in a power and so you have somebody who's just tweaking the diet adjusting things uh for you and it's uh i mean it's why a lot of our clients after they finish with our trainers they end up in the concierge program our next caller is alvin from florida alvin what's happening how you doing alvin what's up buddy hello hello hello i'm doing good i'm excited i've been preparing on how to say these things and i'm i'm okay i'm finally here awesome after a long time like planning to be here awesome are you wearing pants stop yeah i got shorts okay okay how can we help you keep it classy uh okay let me base it on my email uh i'm kind of old 64 years uh six foot 200 pounds i'm fat around uh abdomen uh belly that that place there i was obese for a long time during my teenage years i i peaked at like 300 for a few years 300 350 was my peak then i was maintaining 300 for i don't know how long more than more than a few years then finally i i lose weight but everything that i lost was in the arms and the legs and my belly and stomach is still kind of fat but people will say i'm not fat if i'm just dressed with a shirt proper shirt and proper pants but uh if i'm naked i see myself oh i am really fat and now my goal is longevity and become stronger and as badass as i can possibly be and then what else um i want to avoid i want to stay light i i want to do some long long distance hiking maybe multi-day hiking and also i'm trying i'm learning flying now and i'd like to proceed with flying a glider and the gliders want you to be very light and then i also need to fix my flexibility because i lost my ability to squat a few years ago i was still doing squats like air squats every time i take a break in the bathroom at my at one of my jobs and recently after a few years i don't have that ability anymore and my shoulders is also like kind of a little bit stuck now another thing i want to do i want to be able to do one pull-up so i'm going to do one pull-up and i'm going to do one pull-up and i'm going to do one pull-up for sailing purposes because if i fall in the water i need to pull up to get back on the sailboat that's it and i guess my question is what's the one program that will help me with my goals and another question is not wanting to build a lot of muscles uh how much protein do i really need yeah one gram is like really a lot good questions uh so one thing i can 100 promise you and guarantee is you'll never you're not going to build too much muscle okay yeah there is no strength i figured that but i mean it won't happen i mean with the protein with the amount of protein that i should be taking no so one gram per pound of body weight's a good target you go a little less than that maybe 7.7 grams per pound but the high protein is good for longevity mobility strength performance it's going to be good for bone density so it's actually going to be good for you in fact the data shows that the older you get it's probably more important uh to have a higher intake of protein it will also help with the fat loss okay so if you eat it first and you stick to whole natural foods there's this natural uh calorie dropping effect that happens because protein is very satiety producing so what that means is when you're eating you know you're 200 pounds so let's say 500 grams of protein okay so maybe maybe 55 grams of protein for breakfast lunch and dinner and you eat it first and it's whole natural foods that does a lot to control your appetite and it will naturally help you get leaner it would also help you build muscle at the same time so i definitely think we should aim for that avoid processed foods and the program that's processed food is out for a good for more than a few years already good i don't think home cooking every time oh perfect good good the program that's good for you especially considering this that you said you've kind of lost the ability to squat overhead pressing is feeling difficult um i think the the best program for you is map starter okay that would be yep map starter you're going to be using dumbbells and a physio ball it's going to help with stability it's going to help with balance it's going to help you with technique and form okay and after you follow starter symmetry maybe once or twice then we can move you to another program symmetry could be good uh you know suspension would be good you know bands would even be good but i like starter for you for at least a couple rounds and you'll see your body progress what do you mean by a couple of rounds uh you follow the whole program and then follow it again oh okay like two cycles yes yes correct yep correct i see you have it looks like you have a a pull-up bar and uh and squat rack behind you so you got yeah yeah you got an yeah i got that recently wanting to improve with my i got a few dumbbells then i got this one recently with a barbell and a few smaller weights and alvin because you have some some uh pretty good ambitious goals with the glider and getting into the boat and getting pull-ups and and working on the shoulder have you considered having working with a personal trainer um not really because one thing is also the i'm building up the financial health and sure okay on my side okay understood so starter would be the way to go now starter is going to be using dumbbells and a physio ball do you know what a physio ball is uh not really it's like a yoga ball the big inflatable ball that you sit on you can get those real cheap but you know i think i think i got one of those in the in the shed perfect yeah probably my daughter and my wife perfect you'll be using that instead of the bench in this program yep and so follow this program once follow it again twice and then start to try progressing to other exercises but this will be good to build that foundation okay so it's not not starter you said i'm sending it to you we have your email we're gonna send it to you you got you buddy you're gonna get it for free okay thank you very much thank you very much uh one more question yes if i could if i could spare like ten dollars a day for some supplement what will be good for my brain great team i'm i'm taking i'm going to take this exam with the flying with the thing called a license to fly creatine by far multivitamin and creatine those two supplements will are the best for for what you're looking for multivitamin is very inexpensive and these days creatine monohydrate just pure creatine monohydrate is also okay creatine and what would be what would be the ideal dose about five to ten grams a day yeah if you can work that up with your stomach it'd be ideal uh what's it with the stomach he's saying well like if you want to increase that it gives you more cognitive benefits so meaning if we get close to 15 grams that'd be great but not all at once so start with five see how you do take take five with every meal that would be ideal yeah oh so every time you eat you also have some creatine five grams every every meal also have five grams of creatine great yes that would be that would be perfect we'll send that the program to you shoot for the protein like we said follow follow the program that we're going to send to you at least two rounds two rounds uh what what's the time frame for one round i believe it's nine weeks yeah almost almost three months is it 12 weeks it's just under that yeah it's like 10 okay so it'll give you it'll give you like two and a half months so you've got yourself about probably uh four four and a half five months of programming okay there's there's an underlying thing uh that just came up uh my daughter's getting married so december next year so i have a lot of time yeah good yeah yeah yeah i mean i look good already but look better yeah yeah you'll be all right dude follow follow it through two rounds and then i want you to email us in back any questions or concerns or anything else you want to know just email us back okay okay we'll do that all right thanks alvin all right alvin thank you very much thank you very much everybody uh excuse my remembering the names the brain is not very good but next time i'll be better no worries we got you alvin thank you thank you Yep. I haven't heard that in a while. Uh, i don't want to build too much muscle that was really common that was always my favorite people used to say that all the time like listen you ain't gonna build yeah yeah yeah well you can't worry about that he's uh you know that comes from the the kite the flying the sure i understand what he means he doesn't want to be heavy but yeah i get what i mean i used to have this this in the late 90s when i was in gyms people would be like you know i'll try to look like a boy but i don't want to look like a bodybuilder i'm like listen that will not happen i don't care in fact you can try looking like that when you won't look like that i used to have ladies that would think like i'm training them like a line i'm gonna turn into a linebacker these types of exercises like no you're not our next caller is jordan from arizona hi jordan hi jordan hello hi how are you guys good how can we help you so first of all i want to do like a little thing just say hi to my mom because i know she's listening right now she's been listening for a really long time and also i respect how much you guys focus on women's health and i think right now i need the education a lot of girls like me also need this kind of rally wake-up call as well but i'll go ahead and get into it so i decided to go get an in-body scan and the results were kind of interesting to me so for reference i'm 5 10 21 way around 128 to 130 and i came in at 9.8 body fat and skeletal muscle mass was around 65 pounds so i'm going to go ahead and get into it so i'm going to go ahead so i love training and i love working towards a lean physique and i've heard you guys talk about reverse dieting before so my question is if my primary goal is to maintain my current physique while preserving or potentially building muscle would a reverse diet make sense and if so what would the progression with my calories and training look like and i'll be honest a lot of my goals revolve around aesthetics i'm also wondering if a reverse diet is suitable for that yeah thanks for yeah okay so can i ask you some more questions ordan of course so so um in your email um you said that you the scan was kind of like a wake-up call definitely explain that what do you mean by that i well when i was listening to you guys i didn't really know where a female should sit at and body fat percentage wise and the second i saw that it was below 10 i realized the people who are below or around 10 usually are going into a reverse diet and so i'm going to ask you some more questions so i'm going to ask you some more questions what are some of the things that i've noticed when i'm going into a bodybuilding show and that's not something that i'm doing right now so i realize i definitely need to have more like body fat on my body to have like a functioning and have like better hormones and stuff like that so i kind of got a little scared from that number i think have you lost your menstrual cycle i have okay okay any other you mentioned um balancing out hormones and stuff have you noticed besides the number because you and it could could be scary or not uh you lost your menstrual cycle which is a sign are there any other signs and symptoms that you could kind of point to be like maybe i should eat more or i would say definitely strength i feel like i've had to like drop my weights a lot at the time and i'm also not as motivated to go exercise and i think my sleep is great which is kind of a factor that i also was paying a lot of attention to and i'm also not as motivated to go exercise and i'm and that was but i think my loss and strength was definitely a big sign what is uh you said your mom listens to the show what does your mom say to you about all this do you guys talk about this we do we talk about a lot she actually told me to ask about a reverse diet and see if that was something that i should look into and how that would look and i think she's also kind of showing me the different programs you have as well because she just started the muscle mommy one as well so liking it all right and and so you did mention you know probably need to gain body fat but you also said maintain my physique and aesthetic is there a fear around gaining body fat i think so i think it's just a fear of the unknown of where because i know every single person's different as well like where the body fat is going to accumulate most likely so i think there is a bit of a fear there but i also like the idea of with that like gaining strength also improving my endurance yeah and also i do know that the one of the factors of like losing menstrual cycle is bone density as well so i think that in combination with more strength training and getting stronger would really help combat that did you did you see the bone density on your dexa scan did it say anything about that i didn't okay okay um i'm glad we're catching you at 21 just so you're because it's so good that we're so good that you're having this conversation now and not five years from now or even later than that which we have your age is what makes you so resilient uh but losing your menstrual cycle is a really big sign big sign yeah uh that you're undernourished and uh likely over trained um on top of that and the over trained part is connected to being undernourished doesn't take much to be over trained when you're undernourished but i do want to ask you what your workout looks like now like how how in your email says you love the gym and how long do you spend in there i'd say around four to five days a week and i usually try to just make it pretty quick i go to like an hour maybe an hour and a half max if i'm doing a little bit of cardio afterwards but it's typically around two leg days two upper body days and then i'll throw in a core day and usually a lot of these workout or just um other functional core exercises what's activity look like outside of the gym are you doing are you doing other activities i don't do any other activities but i just got over 10k steps a day okay um would you be prepared to let go of this and have somebody else do this for you in other words just listen to somebody's advice for a little while outsource it absolutely okay because that's probably what it's going to take to do this properly because it's going to be on your own it's going to be scary because you will gain weight you will gain body fat you'll also get stronger you'll also become more fit you'll also have more energy you'll feel great your menstrual cycle will come back um and you'll feel good but the weight the scale on the the weight on the scale will go up for sure and you and it's going to be scary for you and you will eat more than you're used to and you'll also work out less than you're used to which all of those things are really scary if if that's what you're used to and you want to do it especially if you see the scale you know go up and it goes up 10 pounds and 15 pounds and 20 pounds you're 5 10 so you're pretty tall uh a fit muscular you know ish physique at your height is it is with a with a decent body fat percentage like 19 which is lean but that's that's double what you're at you know you're sitting at 150 160 pounds and that's a scary number to somebody who's used to sitting at you know 120 130 pounds but you're tall um yeah so um and so i mean i could tell you what to do i could send you the program i could tell you how to reverse diet what that looks like my confidence in your ability to follow through with it on your own is low and it has nothing to do with you has everything to do with my experience it's very difficult it's a very difficult process um but because you will be uncomfortable you will be uncomfortable you will not like it it will be hard but that's part of the process goal one is and the only thing if you're getting coached by us we're talking about is menstrual cycle and strength that's all we're talking about i don't care what you look like i don't care what the scale set i don't care all i care about is have we got that menstrual cycle back are you getting stronger in the gym and that way and that we're going to keep reverse dieting and keep pushing in that direction until that and then we can play with sculpting the body body fat percentage all those things but those are the first two things like we have to get healthy first and foremost and then we can set all the other goals uh later and that period of time for every client that i've trained is really is just it's tough it's tough now just to encourage you now that adam scared the crap out of you about this okay being healthy being healthy looks good yeah yeah being healthy looks better than being unhealthy and then the other thing to encourage you with is because of your age uh your body's gonna respond well yeah that's why i'm excited about you coming to us right now we've worked with female clients in their mid-30s who've done this for most of their lives much harder and getting their menstrual cycle come back could sometimes take a long time um i feel very confident that we would see you know within three to six months a rapid transformation in your health and your strength is going to go what like the roof like triple quadruple uh it's gonna trip you the weight that you can lift in the gym that's going to blow you away is how stronger you get and i will encourage you to focus on your strength that's what's going to keep you on on point through this whole process it's going to look like dramatically reducing the volume of training too by the way so like uh i know you said the gym is kind of quick for you hour hour and a half but it's going to look like a lot less a lot less days and less time in there yeah you might be in there three days a week 45 minutes something like that yeah and that sounds great yep okay if jordan if you're open to hiring one of our coaches because i think that's the best bet i can have someone call you and i'm i i if i were coaching you i would say between six to nine months is how long i'd want to work with you to get you out of this and then comfortably off on your own and just feeling amazing i would love that okay we'll have some time to talk to you about that and then we'll see you next time we'll have somebody call you for sure i'm excited for you and i'm also proud of you coming right now to us like that i know it takes a lot yes to you know put yourself out on camera and stuff like that but to come to us at 21 years old like we got this i wouldn't be got this and we're going to turn around i wouldn't be and i wouldn't be surprised if 30 to 60 days you started to feel really different yes just because your age and how resilient uh that makes you oh i hope so and i hope this message hopefully gets to a lot more people my age because i think right now some of the stuff we see is just putting us all in the wrong direction so i 100 agree we're going to keep promoting this 100 percent jordan one more piece of advice uh uh take your algorithm and and thoughtfully change it away from fitness influencers through this process because that really especially for young women is toxic it is so toxic so just like get off you know don't look at those they're just gonna it's gonna move you in the all kinds of crazy directions well i'll do we'll step you through this we got you thank you all right i appreciate it thank you all right well i'm uh it's a 21 year old at nine percent body fat uh losing her period so resilient at that age to reverse her out and get her bodies and respond very well very very well but boy is it going to be scary and that's why i'm giving her numbers like 150 160 pounds because it's like you're gonna have to gain yep 20 to 30 pounds yeah there's a there's a part of me because she she is so receptive she is so positive she called that feels bad for like really pushing in the direction like unique but it's just you're you're hearing experience well we got you of training someone like that like the difficulty uh oh yeah like two three months in the scales going up you're gonna be really well here's the reality of it and uh i've openly talked a lot about the journey with corinne and and our our whole thing and struggle with like trying to build muscle and obviously that's her goal right she wants to build muscle but what happens sometimes when you've been running a low body fat you just gain fat you just gain body fat she's nine percent dude she needs to yeah exactly exactly but you can you can uh logically understand that all day long but then when you see it you feel it it can be very discouraged especially when you're putting the work in right you're going to the gym you're eating whole foods just eating more of them your coach is telling you when you go this direction so what i what we hope and will be exciting is that relatively quick we can get the menstrual cycle back because that's that's the main focus and that's exciting in itself like hey this is you see this is your body telling you you're moving the right direction because the the mirror the scale uh could be really rough for a little bit until we get there yeah and in my experience um this is again my own experience with a few people i've had in this particular situation her period will probably come back she's gonna have to gain like six seven percent body fat before that even uh starts to happen um although her age i tell you what man you someone early 20s young female even at nine percent she's resilient you can see in her face because if she was 30 at nine percent yes she actually would look really weathered uh and so there's a little bit of a um it's a little deceiving when you're that young and that depleted although you know that's why i asked her what mom says because parents know um but yeah she's gonna have to at least double that all right our next caller is thais from california welcome back well hello there how are you guys how you doing yeah it was good to see you in person yeah yeah it was so good to see you guys i i would have loved to be able to talk to uh justin and adam a little bit more but um it was nice to talk to sal and doug and see you guys and feel your vibes you guys are um a hundred percent man it was like uh for the audience like what you see and what you feel over here it's the real deal and i'm really just i don't know i'm grateful to cool i'm glad i'm glad you like the live event that's good so glad you made it give us so give us a little update so how's it going last time we talked i think we were just like hey try and get into some communities get some support you know type of deal and i think that's kind of where we left off you've been you've been really just doing so much uh for taking it all yeah just trying to take everything on so what's going on yeah um so sorry i'm just turning up my volume here um yeah a lot has happened um the community thing was a lot of things that we've been doing for a while and we've been doing a lot of things that we've been doing for a while and we've been doing a lot of things that we've been doing for a while didn't really happen so much the intention was there i set some like i'm gonna go to this class wednesday night uh so excited but um my responsibilities as a mom uh takes you know precedence and each and every time like my kid needs a lot of support with school and school work and by the time all those responsibilities are taken care of there's just you know the class is gone whatever so um it's hard i'm a student i'm a student i'm a student i'm a student i'm a single you know i'm a single mom and i provide every like i don't have any support or family around so it's just the two of us so making that time has been challenging um however i have um said yes to a couple of girlfriends who invited me out a couple of times so that was good and i'm you know doing my best just to um open that door a little more i i definitely uh know the value of um having more of that uh security that bolstering of community but um uh yeah my priority is my my son and you know i gotta make sure he's cared for so um that's been a little bit challenging but um i don't know if you got to read my little update because i had a big aha moment in regards to my body and my pain um which is that i believe that i've been dealing with hypermobility my whole life and i have not realized it um and so it's been um eye opening i always felt very broken i never felt like i fit into my body um my body always just felt broken and flawed and you know i thought that that was mainly because i had the um history of obesity especially during my puberty my puberty years like i just thought my bones whatever however um i have a new client who has heds and so i did some research around that which is hypermobile Ehlers-Danlos syndrome and there were just so many moments uh where i was like wow that sounds a lot like me not the Ehlers-Danlos but when i learned more about hypermobile spectrum disorder without kind of more of the connective pushy stuff then i realized holy cow like i think that's what's happening with me because my whole life like my ankles would give out my knees will almost um dislocate when i'm just standing up from the floor sometimes walking will cause my hips to almost go out um when i sleep i have a lot of pain and after discovering more about this i realized oh the pain is because it feels like my joints are um collapsing you know so it'll hurt on one side and then i'll flip over and it'll hurt on the other side and um i sprained my neck when i was young by doing a headstand and i don't know that that's normal there's a lot of things that i thought anyhow um i don't want to talk too much but um i think that that has a lot to do with what's happening and i'm wondering um you know from your experience as well if uh it's possible that you know even if i'm not overdoing it doing two or three lifts a day or something like that not going to fatigue not going super heavy that leaves me with more pain and discomfort perhaps because i'm not doing it right i'm not doing it right i'm not doing it right i'm not doing it right because of some type of central nervous system signaling to you know support the joints more or i don't know i'm trying to put it together and i feel like i have a lot to learn now and i want to figure out what i need to do you you you i think you're hitting the nail on the head uh by the way i can tell you're sitting kind of cross-legged are you are you are you sitting like or do you tend to sit in like stretches this isn't this is just something i noticed from people with hypermobility they tend to sit in ways that i couldn't get into if i tried you know what's interesting is i've been watching the prime pro stuff and i was watching your guys of 90 90s and how it's like so hard to put your knee down and i was like what like that's hard are you serious like because my knee just falls down you know doing some of the other stuff is hard for me but not that yeah so hypermobile i i think you hit the nail on the head so yeah you're so short range of motion yeah so you hear us communicate full range of motion that is a metric that is not good for you training really full range of motion for you can cause pain So short range of motion, but ideally it's isometric. Isometric, pause reps when you do exercises. So the way you lift weights doesn't look traditional anymore. It's not this cool. Yeah, so I need to figure that out. I don't know what pause reps means. So what it looks like is, so take any exercise that you would normally do and you would take it through full range of motion and you would move at this kind of normal tempo. What it looks like is you don't go through the full range. You shorten it up. So just short of what you would normally go and you pause for three seconds. And then you go up and you don't go as high as you would go before you pause and you pause for three seconds. So in every rep and exercise that you do, you're mindful of, oh, I would go further up or I would squat further down and you stop it short of that and you pause the body in that and you can you contract the body. You do an isometric. So you pause emphasis on your tensing. So you pause and you tense up for three seconds and then you go and you and your reps start to look like that. We're trying to get you. We're trying to make you tighter. So do you have symmetry map symmetry? Yes, I think I'm. Yeah, I think so. If you do, I haven't gone into it yet. If you don't, we'll send it to you. is a two weeks of isometrics yeah okay i want you to do that not for two weeks i want you to do that for like three months oh wow okay that's your workout is isometric okay that's it okay for now yeah nothing else for now then when you get into traditional strength training it looks like what adam is saying yeah okay so it's gonna feel what adam is what adam is saying um that's inflection and extension that's in both directions yes yes but you're not going to shorten the range yeah so like let's you know you can sit in a squat no problem that's not where you're going to stop you're you're going to stop at parallel always short yeah yeah oh parallel wow okay and hold tightness but but the i the isometric portion of symmetry for you do that for a while okay that's going to bolster and strengthen uh your joints uh and it's going to help make you a little bit more stable okay yeah that sounds really good i've been consistent with mobility uh training you know since we last talked and um i i feel like that has helped a lot already um but i do notice that other little pain things pop up and i've been wondering like oh it's like my squat too deep because like my knees will start to hurt and um so i'll try that uh would i continue with the mobility as well so mobility is okay but here's the difference so you're you're you're connected and tensing the entire time yeah you are not sitting in any of the positions call it kin stretch it's it's a lot more emphasis on like really tightening the muscles in those positions it's less about uh you know like getting full range and really it's really just like articulating your way through really tensing your way through these movements yeah i don't i don't even know if i want you to do i know i don't mobility i want you to just do the isometrics yeah because the mobility okay if i'm training you as a client it's too in range focus mobility looks different for you yeah okay um it's it's like most people look at mobility as like an active stretch uh and it's like a stretching thing it's less of a stretching thing for you it's more of a feeling it's been feeling less of a stretching thing i've been like really really engaged throughout all the motions good good um that's why i'll say like the weird thing is is that like i i feel like the joints are super lax but i feel tight at the same time like my ability like my joints are super relaxed but i feel tight at the same time like my ability like my thoracic rotation extension it's very limited um but like deep in the bones they feel yeah i i feel like my brain is um you know having to wrap itself around something that is so brand new the fact that you strength train has actually protected you a lot yeah i just want you to know that so hypermobility that's helped a lot uh is very pain and injury prone okay the fact that you're you have some pain here and there and things kind of bother you is a testament to the fact that you've done strength training like you've actually done a good you've done a lot better than somebody who has hypermobility who has not done strength training but i want isometrics for you the other thing i'd have you do if you haven't tested your vitamin d levels i'd like for you to get that tested uh and and see if you need to supplement with vitamin d because that can also play a role in pain um in situations like you're talking about so the the advice on mobility actually looks the same as strength training also so in other words like you you brought up the ability so like say you're doing like a lizard with rotation typically someone with lizard rotation we do the rotation and we're trying to really challenge that in range rotation and connect for you i might actually shorten it up and just tense the body that's it so instead of trying to really put emphasis on how far you rotate or how far you lunge into something or how like how deep you go into the stretch and connect actually who cares i don't care if you shorten it up a little bit and then i do an isometric so go to let's say lizard rotation go open up and i know you because you have a lot of energy and you're doing a lot of exercise and you're doing a lot of hypermobility you could go all the way another six eight inches i'm going to shorten you at the six but then i want you to tense your whole body in that position and then come back and then open up and then tense in that position so your mobility movements even look a little bit different they're more isometric yeah it's really just like um introducing certain positioning with your body so you get familiar with those positions but now you're adding stability it's all about stability it's like creating tension owning that position and then kind of working your way back that's it okay um i i noticed that in some of the positions there isn't a lot of uh flexibility you know and in a lot of position there it's it's very limited um but you would suggest the same thing even because like my rotation you know i'm not sure what the lizard one is but you guys had one on there where you're like reaching through the arm on all fours and then reaching above that has actually felt so amazing for me and it was really really limited but i i am very active in the positions and it it's felt um helpful uh so i'm i'm wondering if i just kind of keep going with that but then give my attention to like does it feel like i'm overextending in some way shape or form i don't just hold it like less less of like moving through it and just holding it i don't mind you doing the ones that you think feel good for you yeah uh but i but i do want your workouts to be isometrics for a while yeah okay exactly okay okay will i be able to like continue to like maintain uh muscle or build muscle my lower body is very weak and it's been hard because i keep going through uh what i would call like overuse injuries but maybe it's because of the hypermobility but knee inflammation it's like really held me back from um getting stronger and i've been my balance has been off my whole life like really bad you know like my arches fall my my ankles are unstable and i really want to work on my lower body my balance my stability um so is that something that i'll be able to continue to develop through the isometrics and the isometrics are going to help you develop that strength if we give if we can make things more stable and counteract the hypermobility kind of issues then you'll get better results yeah but this is first this is first order because without this we're just going to keep doing what we've what we've been doing all about stability okay yeah so it's we look at the first two weeks you're like holding a position and creating tension in that position so you're not even moving uh but that's that's what needs to happen for like a couple months at least yeah okay tyce that we kind of addressed uh the exercise stuff that i think is kind of the goal for the next few months um i want to talk a little bit about the community thing because definitely heart goes out to you when when you're doing everything yourself it's really tough to get out of the house and go somewhere um have you considered like doing like um bunco or bridge or having people over to your house on a weekly or bi-weekly basis with some of your girlfriends or friends that you guys you know i don't know if you're into cards i don't know if you're into board games uh or ever been interested in that like my aunt has her bunco week that she does every week with all her neighbor friends and they get together and it's the girls get together have a glass of wine they have a blast i mean something like that where they come to you and you host it so it doesn't require you go and go leave uh your house that's a possible ability i like that idea i mean i i really like that idea um i can again like put my intention there and see it's just i i don't want to make excuses or sound like a victim or anything like that i'm not i just like it's this like stage in time where it's difficult because all my girlfriends are moms you know and wives and like you know they've got oh my god i'm gonna tear up they got you know their their families and stuff and okay sorry um yeah um but i i'm gonna continue to uh oh man okay yeah um i i will yeah it's just i i will it's just challenging it's challenging i can't imagine it's just challenging right now but you know i also um um i also know that like this is just right now you know my kid has a lot of needs um my community is where they're at and you know my kid is 16 and so like in a couple years things are going to be different in the meantime yes i i i will reach out more and and see if i can create more opportunities for um getting together and everything um and you know you don't you don't sound like a victim okay i don't i don't think that at all just know that me is just throwing out all these things until something hits like oh you know what that's it's a good idea maybe i'll try that it's less uh it's less me pushing that you gotta go do this i i can feel that your heart wants that that you're trying that that you have a ton of responsibility on your plate and so that's part of my job as a coach is like let me let me find some other ways that we could do this like does it look like first maybe it looks virtual first where i join and i'm like i'm gonna do this i'm gonna do this i'm gonna do i love hearts that's my card game right so hearts and spades so i join a you know of a facebook forum group of other people that love the card game and i and i meet people online first and then eventually find out oh wow some people live within 10 miles of me and then i invite new people over that i start to meet i don't know i don't know uh what that sounds like it could resonate with you but that's i'm just throwing suggestions not because i think that sometimes the first step is you just tell the friends you have that you're having a tough time it doesn't even have to be scheduled anything you're just like oh i'm gonna do this i'm gonna do this i'm gonna do this i'm gonna like hey uh i just need somebody to talk to and uh i'm just gonna tell you like things are really hard right now and that's it yeah Yeah. Yeah. I mean, I just, my friends, my friends know my, my life has been hard for the past 22 years. You know, they, they saw me get out of this like crazy situation and like, I'm doing a lot better now than I have been. But you know, I will say that, I think I mentioned last time I do have this online, it's an online dance community and we do get together every week. I mean, we don't hang out and talk about life so much, but it's definitely feeling more and more like a community and it's something, you know, it's good. Yeah. Yeah. But yeah, I have, I have, you know, a couple girlfriends who have a little more space and time and it's just a busy time in life, but yeah. Yeah. Those are, that is good. Just keep thinking in that. I think that's the point I want to make is just that don't, uh, don't give up. And, you know, uh, something will present itself and just keep putting some attention in that direction and, you know, something, something will eventually click, but the value of it is, is, is tremendous. And in the meantime, we're going to look up your account. If you don't have symmetry, we'll just send that to you. And it's that it's a, it's the first part of it. It's two weeks in there. Yeah. Just keep repeating that. I think that'll make a big difference with the pain. Yeah. Yeah. I'll do that. Yeah. I'm, I'm pretty sure I do have symmetry, but if you guys can check on the backend, then that'll make it easy. Thank you so much. Thank you so much. It was great to meet you in person, by the way. Yeah. It was really good to meet you too. And you need anything, you send us an email. Okay. Thank you. I will. Yeah. I appreciate you guys. Thank you. All right. Okay. Bye. That's tough. Yeah. That's really hard. I, um, on the good note, uh, I think she's, she hit the nail on the head with, with mobility. Yeah. And, um, you know, it's not a question I normally, well, it's not a question I normally ask is it's not common. Yeah. I've only had a couple of clients, uh, with real hyperactivity. But while she was talking, I don't know if you guys noticed while she was talking, she picked her leg up and like, yeah, it was moving. And the people that I know with that, I've worked with hyper, but when they sit, they don't sit normally. They have to sit in a weird stretch position to feel kind of comfortable. 45 degree. Yeah. So, and so the isometrics would, we'll make a big difference, but, um, you know, it's tough, man, personal life wise, it's tough to do it without doing it with other people. Um, and sometimes it means you just tell them, uh, but then, you know, there's always a struggle of like, do I, am I a burden? Do I want to just keep telling people about my problems? I mean, I totally get that. Look, if you like this podcast, come find us on Instagram. It's mind pump media. Thank you for listening to mind pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance. Check out our discounted RGB super bundle at mind pump media.com. The RGB super bundle includes maps, anabolic maps, performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs with detailed workout blueprints and over 200 videos. The RGB super bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price, the RGB super bundle has a full 30 day money back guarantee, and you can get it now. Plus other valuable free resources, at mind pump media.com. 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