2963: Online Coach Red Flags | Most Online Coaches Are Using AI to Reply to You and Not Telling You

If you want to pump your body and expand your mind, there's only one place to go. MindPump. MindPump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in history, approaching over half a billion downloads. This is MindPump. In today's episode, we answered some questions that people wrote in to our Instagram page, MindPump Media. Go give that a follow. But this was after the intro. Today's intro is 56 minutes long. Now, in the intro, we talk about how to find a good online fitness coach. We talk about muscle building, fat loss, nutrition, supplements. We also talk about current events and family life. It's always a fun time. Now, this episode is brought to you by some sponsors. The first one is Paleo Valley. Today, we talked about their organ complex supplement. So, these are capsules of freeze-dried organ meats from grass-fed beef. It's like a natural multivitamin. But it's a food. So, if you want to get more nutritious with your supplements, you want to get those nutrients that you can only get from organ meats, and you want them to be super bioavailable, go to paleovalley.com slash mindpump. That link will get you a discount. This episode is also brought to you by Juve. Juve is a red light therapy company. So, red light therapy has decades of research showing that it speeds up recovery, builds muscle, and dramatically improves the look and youthfulness of your skin. Literally, after two or three years, you can tell the difference. They use the same red light panels that you'll see in the studies. Other companies, they don't do that. Juve are the leaders in red light therapy. Go to juve.com. That's J-O-O-V-E dot com slash mindpump. Use the code mindpump, and that'll get you $50 off your purchase. Also, for the first time ever here at Mindpump, we can now customize your MAPS workout program. Now, look, we have lots of MAPS workout programs. You probably have one yourself, but when we write them, we have to, write them for a general avatar. We've never had the software or the trainers to be able to individualize a MAPS program. So, John, if you're watching, you want MAPS. John, we can do that now. Susan, we got MAPS. Susan, for the first time ever, you can get an individualized MAPS program. So, go to mymapsprogram.com, and within one week, you'll get a call from one of our trainers who will deliver to you an individualized workout program just for you, your goals. Your fitness level and the equipment you have access to. Again, it's mymapsprogram.com. All right, real quick, if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. Online fitness and nutrition coaching has exploded over the last seven to 10 years. In fact, today, it makes up 22% of all personal training revenue globally. This is huge. You used to make up less than 5%, but here's the deal. Although a good online coach can have profound positive impacts on your health and fitness, a bad one can have equally profound negative impacts. So, here's what we're going to do right now. We're going to talk about red flags. How do you know your online coach is someone you should work with, and how do you know you should avoid them? Check it out. I like this. Yes. I recently saw a video that Corinne had posted on her personal page and called Kyle right afterwards and said, did you know about this already? And he goes, yeah, no, this is how this is happening right now. And up to this point, I couldn't wrap my brain around how some of these other companies were doing this. So, obviously, as we've continued to build a coaching business here at Mind Pump, part of that is doing research and seeing some of the leaders that are doing things in our space and what are they doing and what are we providing and how can we provide more value. And so, we've always been doing some of that. And one of the things that was coming back to me was some of these companies have trainers that are servicing 100 people. Some actually were up to 200. Per coach. Per coach. Crazy. And I thought, that's not even possible. I mean, I coached. I coached online first before Mind Pump had started. And I got to about 25 and I noticed after 25, I could coach more, but then my service started to sharply decline. That was kind of the max where I could stay in contact. I had a pulse of all of them and their weeks and what was going on and I was adjusting everybody and I was in constant communication. Once I got beyond 25, it got really. Now, granted, I know I'm not the most organized person, so maybe somebody who's a lot more organized than me, that fall off doesn't happen until 30 or 35, maybe. Yeah. But I'm not that unorganized, so unorganized that you could double me or triple me or quadruple. And so, I couldn't figure out what was going on until she made that video and called Kyle and he's like, oh yeah, that's how they're doing this. Yeah. So, just to take a step back, online coaching was a tiny sliver of the personal training. Yeah, it was a tiny sliver of the personal training business worldwide, but we'll just talk about here in the US. It was a tiny sliver. It actually barely even existed maybe 10 years ago. Yeah. And now it's exploded to the point where I said earlier, it's 22%, right? It's almost a quarter of all personal training revenue. Now, I'll just speak to personal training because this is what I did for decades. This is what Adam and Justin did for decades. A really good trainer, nothing will have a more positive impact on your health and fitness. Yeah. Yeah. And so, it's a tiny sliver of the personal training business worldwide, but we'll just talk about here in the US. It was a tiny sliver of the personal training business worldwide, but we'll just speak to personal training because this is what I did for decades. And so, it's a tiny sliver of the personal training business worldwide, but we'll just speak to personal training because this is what I did for decades. I then fill my book so much that I can no longer help all those people. I hire an assistant that has no background whatsoever in that. And like their job is literally just, I'm closing people and talking on social because that's what I'm good. And I'm using my body to sell and capture leads. And then on the back end, I either have a team of people, if I got big enough and scaled enough that are selling. And then I have like assistants that are literally just basically the email people that are emailing the cookie cutter plans that you're talking about. It's like, there's no customization to it or very minimal to it. There's no coaching involved in it. And so this literally, this new model is just a replacement of that. So instead of a human assistant doing that, they've cut out that overhead and now they've just outsourced it to an AI. And AI is just using the data from all the internet to guess the answer. Here's the other red flag. This is what you would want to ask a potential online coach. Don't ask them if they're using AI because they are. There's a million and one different ways to use AI. Ask them, how are you using AI? Because here's what's happening. These coaches, and I know this, by the way, there are apps that now offer this as a service. So there are apps for trainers and you sign up for a subscription. And one of the pieces of value is it comes with an AI assistant. And what happens is you as a client send a text or a message to your trainer about a question. Hey, I'm hungry. Hey, I'm struggling with this. Hey, I need help. And you get a reply and you're like, oh, cool. My coach is coaching me. AI replying to you. It's not a human. And so this is- Which they're not disclosing, which makes it pretty sneaky and sneaky. That is 100% right. And so you are paying a coach to have AI coach you the whole time. So ask them, how are you using AI? When I send a message, are you replying or is AI- Who am I talking to when I'm asking questions and I need help? Who is replying? Is it you or is it AI? And odds are, if they have a lot, a lot of clients, they're using AI. So you're not getting coached by your trainer. Just so you know, almost all of the trainer software now has this built in or being built in. In fact, the software that we use, Kyle actually turns it off so it doesn't auto do that. So it's built into the software that the AI will automatically respond and answer for the client. We have to manually shut it off so that it's not responding for us and that our coaches can actually communicate with them. And this is why it's so sneaky because the average person, doesn't want to get coached by AI for obvious reasons. You want a real person. You want to be talking to somebody. You don't want to be coached by AI. So you buy your training from a real person. So the impression is, oh, I'm working with a real person. And then what replies to me is AI. They don't even know that they're getting coached by AI. They think that they hired that coach and the coach is one that's- Well, the reason why this is so dangerous or not good is, I mean, I've shared this many times on the show already since this AI has popped up. Where I have my own family members that will ask AI something about their health or fitness and the response, be it based off of how they prompted the AI, it can be completely wrong or totally right. And so it's so much of that hinges on the way that they prompt the question. Now, a good coach will get asked a question and they won't just give a direct answer. They'll dig deeper or they'll want more nuance to it. Or what do you mean by that? And we coach our trainers on how to do this. When someone just asks you a question or just says an answer to you, dig deeper and find out, well, what do you mean by that when you say that? AI isn't trained to do that. The AI is the answer with the best data it has based off of the way you prompted it. And so here's your answer. And that could send somebody, and this was a hormone question that my family member asked. It was like, is this bad for me to do this? Or the way he prompted it was, can doing, taking testosterone- What are the risks of taking testosterone? Can taking testosterone have adverse effects to it? So it came back, the AI came back with all the adverse effects of that. It's like, but are there adverse effects for having low testosterone as a 45, 50-year-old male? Absolutely. So he didn't prompt it that way, though. He prompted it in a way searching that answer. And so he got that answer. So here's why this is so dangerous. So you don't want an answer machine. You don't hire a trainer to coach because you just want a bunch of answers. That actually makes for a terrible trainer or a terrible coach. Now, they should know a lot of the right answers, but that's the lowest bar. A good trainer and a good coach understands the nuances in working with individuals. And so much, so much about having a successful fitness journey, one that lasts you for the rest of your life, has less to do with the right answers and more to do with the psychological piece and how you develop relationships with these things. And there's a reason why many states have made it illegal to do that. And that's because they don't have the right answers. It's illegal to get therapy from AI. Okay. There's a reason. Why? Because suicides have been a result of some of this. Because AI is designed to essentially affirm you all the way through and lots of dangerous things can happen. A good coach knows when to do that and when to push, when to pull, knows when to ask more questions. And AI just simply doesn't do that. It gives you answers. It's like a fancy Google, but it's not going to coach you the way a human can, at least not now. And so this can be quite dangerous because AI can lead somebody in the wrong direction. And not to mention, even if that wasn't the case, most people who hire a coach don't want AI to coach them. It's not thinking about how to steer your behavior in a positive direction because it doesn't have that capacity. It's just providing what you're prompting it for. And so it's like, as a coach, you're already predictively thinking about their journey and what to present them, what time to present them with that, what they're struggling with, you know, with their behaviors, and how to strategize that to make them successful. And so it just doesn't have that ability. So, you know, you're very limited with an answer machine. Yeah. And you also want to know how often you can be in contact with the actual trainer themselves. Yeah. Because you can't have 200 clients and be in like consistent contact. Not unless you're using AI. So you want to ask them, like, how often can I be in contact with you? How often are we going to do, you know, a Zoom meeting? And how often can I send you a message? And when can you reply? Like, what does this coaching process look like? These are very specific questions that will raise red flags if you ask them. If you don't ask them, you have no idea. And then you could be going down a road that is one that you didn't anticipate. I also think you should ask your trainer, what's the most important thing for you as a trainer in regards to your clients? Here's the wrong answer. And this you might think is the right answer. If a trainer says to you, clients to their goals, that's the wrong answer. Okay. A good trainer knows that that's important, but that's not the most important thing. The most important thing to a trainer who's good is can I get this person to want to do this for the rest of their life? Yep. That's more important than getting your two goals at the time that you hired me for. Like, you tell me I want to lose 30 pounds in four months. I'm going to target that with you. But what's more important for me as a trainer is can I get this person to want to do this? Forever. Forever. Because when you look at the data, losing weight is hard, it's not nearly as hard as sticking to this thing for the rest of your life. So as a trainer, that's always the most important. To good trainers, that's the most important thing. Can I help coach this person through this process? And if that means we don't hit the goal in the desired time, so be it. So long as this person starts to really want to do this. They fall in love with the process. That's right. That's right. Can we do that? Do they also validate you, hear you, and are they authentic? AI is not authentic. What do I mean by that? Okay. You're a middle-aged woman. You're struggling with going through menopause. You've got kids. You're talking to your trainer and your trainer says to you, hey, look, I'm middle-aged too. And I struggle with that stuff too. And I had some hormone issues. Immediately you're like, you know what? I think you kind of understand what I'm going through. Now that's not, I'm not saying you need to hire a trainer that's exactly like you, but authenticity helps build trust. It just does. And it's so important. We tell our trainers all the time, most important thing that you can build with your client, work on with your client is trust. Because how can you coach anybody without a hundred percent trust? And where does that come from? Authenticity and realism. If your trainer seems to be perfect, that's usually a red flag. First off, nobody's perfect. But second, why are they presenting themselves as perfect? I remember learning this as a early trainer that the more real I was with my client and my own struggles, the easier it was for me to coach them. The less they looked at me like I had no idea what they were going through. Well, that's, I mean, that's something that you can do also, or a real coach can do that AI won't be able to do is, is be vulnerable. AI is not going to be like, AI has all the answers and is confident, uh, where a person is a real person is humanizing and vulnerable. Uh, and they, or they can be, if you're a good coach, you are you too. And even if I haven't been through menopause, there's other things that we can connect and relate through that I've struggled through also that we can then connect and build a bond and build trust and build a relationship on, which is so valuable in being a good coach. So you don't necessarily always have to have somebody who's gone through the exact same thing as you, but a human that understands struggle, understands trials, that understands failure, that understands what it's like to want something really bad and not be able to get it, man, there's a connection that can be made there that you just can't possibly do. So, and just for, you know, people to hear this, like, remember we did this for a long time and we had to kind of figure this out and we, you know, we train, develop trainers, um, all the time. Uh, successful coaching is all about the relationship you build trainer and the coach, and you can't build a relationship with the coach who's not coaching you you can't build a relationship with an ai because it's not a human and so that's why this is so important and these are huge red flags and by the way what this looks like and this is kind of skewed what it looks like to work with an online coach but oftentimes online coaches will be like yeah you know work with me it's 100 bucks a month and like how do you build a business at 100 bucks a month well you train 200 people that's how you do it and nobody's getting real coaching or real service and so that's what you're kind of signing up for real coaching uh is extremely valuable it's the best uh thing you could possibly invest in and so you want to ask these questions and really work with somebody that you know uh is going to help you accomplish these things otherwise you're burning your money is what you're doing sometimes i feel fat i'm just imagining that's right i'm trying to relate i know i know that's right all right uh all right so i want to bring this up because you and i were talking off air adam yeah both of us are in this like i'm trying to move away from cutting uh because i know it's extreme but i'm still eating less i'm trying to just eat when i'm hungry so i'm still kind of dropping weight and stuff but dude my strength is exceptional right now and i know exactly why okay so is your i i'm having a similar experience i wonder if it's the same thing it's probably not because mine is more related to aura ring data that i think is really interesting right now oh so tell me sleep huh so well no you know i'm not getting any of the sleep the sleep part is the part that is is really interesting to me so i can i shared this the last time i kind of talked about this so i apologize if it feels like i'm repeating myself but you know there there isn't this uh there's a correlation but there's not a cause it's not a direct causation of i get good sleep therefore my body is ready is ready so i can have a great night of sleep and you still need more recovery but you did some crazy yes yes and so um you know i took off uh for three days and i was completely disconnected no real physical driving which can be mentally taxing because you're focused the whole time but physically very restful you know i'm sitting in a car uh 90 of the time uh and then coming home and then going straight to bed so um i had three days in a row of that and uh came back monday was my first now having it which means i didn't train for four days in a row so i'm like and i just came off remember last time i'm like haven't so i'm like in this oh i'm itching to train because i'm in this rhythm right now and so i intentionally did not look at my aura ring because i'm like i don't want it to tell me i can't i can't train or that i shouldn't and because i'm like stubbornly going i need to it's monday i also know too that sets the tone for the week for me if i if i've missed that many days in a row and i miss monday easily work can get ahead and then the next thing you know it's been seven or eight days so i just said i'm gonna train even if it's not intensely i'm gonna go in and lift man i started and so and i refused to look at my aura ring because i didn't want it and i think there's some by the way i think there is some great value from a guy who loves to use things like that but there's also this is how i don't let it control me because it's like if it did give me bad news like that i could let it get in my head and and start to make excuses why i didn't i'm like i need to go through and i'll i'll listen to my body and let that be the judge and maybe psychologically you need to work out that's right exactly so i'm like i so i started lifting bro and i feel so good like i'm so strong and so strong that i'm doing my i'm doing my squats and i'm like so tempted to go up and i'm like i better not because i have no idea what my where i'm at and so i had a good lift and i did i did strong i did push it but not push it like really hard like i wanted to because i felt like i could and it was one of the best workouts i've had in a really long time and i uh came home i told katrina i was like man i such she's like how's your lift today and i'm like i had a great lift today which is great and i'm like i had a great lift today i thought i'd be off because of all i plug in my aura and i look and i had the highest readiness score i've had in like two weeks like my body well rested my body needed that three days in a row of no physical taxing like that okay so it's similar to mine okay i don't use i don't track stuff you know i don't track most things uh but uh when it comes to that i just do and let's try to listen my body whatever um i'm only lifting weights three days a week i'm doing full body old school maps anabolic three days a week training i'm in a calorie deficit for sure because i'm dropping weight and i'm strong and it just it's just another reminder of you know what i still do too much as much as i think i'm training the way i should three days a week and i'm strong as hell man i'm i'm repping weights in my presses in my rows in my lifts that i normally would wrap in a surplus which is wild yeah and it's all because i'm training appropriately full body three i'm literally doing one lift per body part between three to five sets depending on the intensity and i'm not even hitting my legs every single time because it'd be a bit taxing especially if i do squats and i'm just like tripping over how strong i feel so it's interesting because it's cool that we're both uh similar experiences but i'm running like a maps 15 protocol yeah so and i'm not even low volume and i'm not even getting every i'm not training six days a week it's like sometimes i get five you know sometimes i only get three or four wow but it's two lifts it's two lifts a day and then on a day like where i feel amazing i might throw two little auxiliary things in there on top of it like i messed around and did some i felt so good i did some calves and lateral raises which normally don't make it into the routine it was just like that's like a i'm feeling good i'll do a couple extra things that feel greatly but typically a very maps 15 protocol you know what's hard about this is that you start to feel really good and you'd be like i want to do more yeah it's such a hard thing to find no it's it's uh it is and it was so interesting to see um that that i felt that way and i felt so good and then the data to prove like oh i was i was actually very well rested it's funny i've been doing jazzercise and stuff dude how are you you know you're tired what's going on bro you're just fried i'm fried i haven't been getting any sleep yeah i just wake up and like my mind is just racing at like three in the morning and i just can't i can't stop it so i have a supplement you might want to try it there's no there's no plug we don't have a partner but uh i did so ai is an incredible data synthesizer so i've been using it to synthesize data what does this what do the studies say tell me the anecdotes cross-reference them you know uh what about for a man this age woman this age uh what are the best supplements with the most data what are the possible mechanisms okay waking up at 3 a.m and being restless for the rest of the night sometimes you'll hear from people so you like go to sleep no problem yeah you wake up at three starts out good and then you feel like a bunch of like waking up from 3 a.m until you need to get up yeah drift off wake up drift off wake up and you feel restless they get a move okay so could be a couple reasons for but one of them is cortisol yeah so cortisol spikes now that could be happening because you're under a lot of stress obviously you're doing a lot of stuff with your house your move all that stuff yeah so there's a supplement that has data that shows uh pretty pretty good data it's two supplements that show pretty good data with cortisol ashwagandha is one the other one's called phosphatidylserine that's a big word phosphatidylserine so taking both can possibly help so i was having that issue okay and i started taking both of them and i don't wake up titles searing i'll tell you i want to keep saying it's unicorn hair no both of them have data delicious supporting this cortisol kind of spike and so i've been doing that and i don't wake up at three anymore okay now i sleep all the way through and that combo was like it right there yeah i'll try it yeah it's just been like ah so frustrating man it's like because now i'm like really caffeine dependent and i was already trying to kind of break off of that it's like uh just to function i'm like getting by i'm still like you know doing the bare minimum i'll do like one lift a day and i'm just keeping it at that uh you know just to just to keep the movement there yeah i'm really not like loading it with these things i mean you and i justin and i were talking about this yesterday because i was i've been the last month dealing with similar type stuff it's as a trainer it's so frustrating when you can't get when it's like i wish it was something that i could point to yeah and i think i feel like you feel the same way oh i've been addressing my whole ritual i'm like yeah okay nights are down you know i got like the the cool you know room temperature like everything dude i'm like trying to like read you know boring books and all that kind of stuff so here's the other thing too next to your bed uh 200 milligrams of uh glycine and three grams of glycine and so if you do wake up at three still take it try to go back to sleep and that also can help calm glycine yeah when we're done i'll set this i'll set you up give me a stack yeah i'll set you up and it's totally solved uh that issue and it's helped jessica too jessica will also wake up cool and it's helped her i envision like your gut like just a sea of pills yeah which one releases i have this visual of sal's stomach and it's just like it's like the bottom bottom third is just just pills i have this visual of sal's stomach and it's just like the pills yeah you know what's crazy there's some pills dissolving weight just loads like a chamber of a gun most people if they take a handful of multiple supplements on empty stomach and make them throw up yeah i could take as many as really you have to be able to first thing in the morning like oh that used to kill me bro i don't work i don't eat before i work out and i take all kinds of things you take the pills before you everything let's go wash it down with water and i feel amazing i think i've built it's taken years you trained yourself it's years of training dude that's black belt is what's happened speaking of supplements um i have a friend of mine who she's uh been she was asking me about if she should start taking organ complex from paleo valley uh because she wants to increase her nutrient intake and uh i said yeah totally um and she's most people would benefit yeah and so i so you know what i did i pulled let me pull it up i looked up the i say that while you're looking that i love that they have that as an option because it's man i remember trying to sneak in organ meats and mix it into like i wish you remember where where i first read it but i read it as a pretty early trainer and i've shared it before in the podcast that in order for the a person to hit like all of their rdas on everything or their optimal amount of nutrients and from from whole foods like the amount of calories they would have to eat and what that included like so many servings of liver and some of that to hit that it's just like who does it who eats it was like 3 500 calories 3 500 calories plus a serving of liver like so here's what's in it right so they freeze dry this and put in capsules so it's uh grass-fed beef liver it's grass-fed beef heart and grass-fed beef kidney and so in this capsules you take like four of them or something like that you got vitamin a b12 copper iron that is the kind that is the easiest to absorb very important for women so women will benefit a lot from this when they have a menstrual cycle because they tend to lose iron selenium uh riboflavin uh coq10 which is really good for the heart and choline which is really good for the brain so it's like you know you you take this it's almost like a multivitamin with some of those nutrients and what you're taking is whole food yeah it was more bioavailable it's whole food based that's right it's literally the organ meats freeze dries put so you're taking organ meat yeah that's what you're doing with this uh with this supplement so that's great yeah it's really cool uh i read about you guys know how i've been reading about like the different uh kind of saints yeah that the traditional yeah that the the you know the older christian traditions like the catholics and orthodox will declare saints yeah these are some cool stories bro i learned about one yesterday that is just and this is a more recent one so it's well doc some of the some of the other saint stories are like from so long ago that they have stories but you're kind of like did that really like what happened yeah and some of them are more recent and so uh right now i'm serving at the church and i'm in this program called alpha which is uh it's it exists at lots of different churches actually started in london um years ago and it's for people who are curious about uh the faith and so they can go and ask any question well anyway the topic yesterday uh so they go over like the fundamental topics and then we have discussion and in the video that we watched they talked they gave the story so the question was why did jesus have to die but so they talk about that in the christian faith then they talked about this guy dude this story's crazy so this guy's name is maximilian let me get his name maximilian kolbe maximilian kolbe so this this this happened during world war ii what do they call him the saint of what i'm gonna tell you what happened i don't know if he's a saint of anything in particular that's a good question but during so uh in germany so he was a catholic i want to say priest i want to say um during the german occupation of poland he sheltered thousands of refugees including roughly 2 000 jews and he published criticisms of the nazi regime so he was a uh so he obviously is going to get himself thrown into the gulags so he did gestapo arrested him threw him in the gulags so he's in there uh in his prison block in 19 in july 1941 a prisoner escaped and so what the german gestapo did or the german uh prison guards did is they said okay somebody escaped here's how we're going to punish everybody 10 of you we're going to throw in the starvation block and we're going to starve you to death so anytime somebody escaped in order to deter them punish everybody they would kill 10 random people wow so they pick 10 random people and they're going to kill 10 random people and they're going to kill 10 random people and they pick them out and they're like you're going to go starve well one of the guys that they picked cries out he's like oh no my poor wife and children i'm going to be gone and no one's going to be there to help them oh what am i going to do well maximilian hears this and he says hey when he says to the guards i have no wife and children i would like to take his place and to everybody's surprise the guard said okay so they let this man take the other man's so this catholic priest took the place of this man who had a wife and children and they sent him to the starvation block in the starvation block they obviously starved to death but during that time they were singing hymns they were praying it was this crazy environment and they all died well after that the man that that he replaced for the rest of his life continued to talk about how this priest took his place and saved him and he was eventually canonized uh by the church as a saint what a crazy story how many are there i don't know that's a good question yeah no idea the book doesn't have like a like a these are i don't think it lists all of them oh it doesn't there's even more than no i'm just going through and reading but this wasn't actually not in that book that i have this is actually because like i said in the course last night but just imagine that and imagine you know you get picked to die and some random person says i actually took a picture i'll take your place i yeah it's crazy man it's crazy yeah it's heroic he's remembered for that sure particular thing and the courage i i took a picture or something that i meant to send to you sound i didn't even send it to you is it a shirtless pic no it's not i just thought you would like it because it talks about uh it's comparing a public speaker to a communicator and you do a lot of public speaking and i think you're a great communicator and and it was like the differences of the two and so i thought you would appreciate like a public a public speaker seeks to be understood and liked a communicator seeks to understand and connect oh cool a public speaker ask what do i have a communicator asks what do they need a public speaker focuses on techniques a communicator focuses on atmosphere a public speaker is self-conscious a communicator is audience oriented a public speaker wants to complete the speech a communicator wants to complete the people a public speaker is content oriented a communicator is change oriented oh that's cool yeah yeah i appreciate that yeah yeah yeah i will send to you i thought that would be cool because whenever you do your public speaking having that kind of mindset like going into it would be like my buddy just asked me about that so he's he's uh he was gonna go speak in front of 150 people at his company he's like super nervous so he's asking me tips and he's like do you ever get nervous i'm like dude are you kidding me public speaking makes me so nervous oh man it's so different than doing this hurdle oh like doing this i don't care i could do this with my ice clothes and it's totally fun put me in front of a crowd and i was like man i actually have to block it out of my head yeah leading up to it otherwise i'll be so nervous leading up and you get the nerves the nervous sweats i can play loud music in front of big crowds that's no problem but speaking that's i always i always found that so strange about musicians like michael jackson was so shy but then you get him on stage and he was like yeah it's like a different gear yeah it's a totally different thing i think too like some some um i remember when i was going down this whole road because i was trying to get better um you know there was some some introverts who would actually like put glasses on or they'd put like some kind of specific outfit on and it was like this big your character yeah your character and you just you're you're uh presenting yourself like through this character and it really like took them outside of their own uh where they just trip over their own thought that's how i've heard people explain it they say like when you do that it's like it's not them up there on stage playing it's the the character they couldn't go do that yeah but michael jackson and his hat and his glasses and his you know his he he could go do that you know i'm saying but i i i could not do that that's how i've heard it well yeah even like it was a james hatefield was talking about that he gets like ain't still gets massive anxiety like before he goes out on stage and performs and you're like what like he's done like how many times has he done like massive arenas and everything else but like that's why you always saw lars was like in interviews he was the one getting interviewed because it was just like oh wow yeah he just uncomfortable with that i mean athletes are similar too like you're like you're some of your greatest most professional athletes i'll hear about them throwing up before a game or something yeah yeah well you know and you're like you've been playing you've been playing in the nba for 10 years what you mean oh yeah still get nerves that's actually comforting right you look at them you think okay this guy can't possibly yeah yeah yeah yeah it's annoying when people are super comfortable with that yeah it's like what i didn't tell you guys but the last the talk i did uh i had brought this like uh like this blue button-down shirt looking really nice and sharp jessica picked it out and i put it on because i was in my hotel room getting ready to go out and i was nervous while sweating and you could see my armpit sweat and i had to take it off and i had to change it to the shirt i wore the day before yeah because i can't wear this yeah dude like i'm not gonna be on stage with armpits you know you know you just i did send you something else did you watch the video that i sent you about andre iguodala no what is that oh yeah it's the last one i just sent to you so it's funny we went this direction that we're talking about so i totally forgot i sent this to you because i wanted you to so i know doug hates when i do this but so what so listen nba players they studied andre iguodala if he got over eight hours of sleep he would score 29 more points per minute if he got less than eight hours of sleep he had like 45 more fouls and 32 more turnovers the data is insane amazing accomplished athletes i'm like well you would have had a 30 last risk for injury had you been sleeping better your time to fatigue like if you're working out maybe it takes you like 15 minutes of running really hard before you're just like crash you can lose 10 to 30 percent if you're getting less than eight hours of sleep or if your sleep quality is just poor so you could have gone like 30 harder had your sleep been a little bit better you cannot have good health if your sleep is bad or if you're not getting enough oxygen i'm at least 30 to 40 percent better i didn't know they i i'm a big andre goodall fan and uh in fact i read his biography and i didn't know that they did that i didn't know they studied him like that i thought that was really interesting that i mean that's a huge difference that's massive i mean talking about that's a big difference yeah 30 at the professional level of like of performance prone to fouling and everything that makes a lot of sense it totally does it may it's like it's like kind of duh because we talk about this stuff when we talk about the importance of sleep but to see it on because you're you're talking about the the highest level performing athlete right they they they have been able to get to a in spite of bad nights of sleep and rough like they sure that's what makes them they're genetic anomalies yeah and even somebody who is this genetic anomaly well trained the best of the best the one percenter you know even they are being affected that that that much impact on his scoring and his fouling and so that that's like fascinating to me like what do you think that's doing to us you know if it's affecting that guy like you guys should look at the studies on uh mothers who have uh who just had babies because obviously you're gonna have poor sleep for a little while their brain shrinks wow their brain actually shrinks through that process now they it comes back yeah everything afterwards but there's like a period of like why is it what's the what's the adaptation for to atrophy what's the they're just it's not a positive adaptation it's just they get no sleep well i know it's an adaptation though it's not a positive one it's a negative energy it's trying to maintain oh so that's what it's down it's down it's basically down regulated because it's like oh i we can't we can't because the brain uses a lot of energy and so they're deprived of energy and so oh that's interesting wow yeah the brain uh for its size uses a tremendous amount of energy now for the amount of processing it does if you compare it to a computer it's like a miraculous machine but in compared to the rest of your body it uses a tremendous amount of energy so that was one of the things that i found fascinating about these these three days um my calorie burn was crazy high it's like chess players for seven years i've been playing chess for seven years i've been playing chess for seven years somebody yeah can we bring that stat up again that i remember i was dude they burned so many calories dude i i burn more calories according to my aura ring on that on those three days of sitting in a car driving 10 hours a day that i have been in my 15 000 step days with a workout yeah is that crazy yeah like i mean come on this is i mean you're not cruising you're you're you're racing i mean we're not racing but we're we're moving yeah yeah we're you're focused but that's 10 and 2 the entire time this is not like yeah you know this type of driving you're you're all the variables you're 10 and 2 you're hyper focused around the car that you're you're trailing and everything around you and you are for eight hours straight you know like you know we have breaks in between so they're more like sprints for two hours but i mean uh and again with stuff that we've heard with with the chess player studies and stuff like that really fascinating to see it on my ordering and to think like man i haven't done anything all day but actually my body is burning a significant amount of calories do you guys have does how does music affect your driving because i know for me if i play edm then i speed i go 15 miles an hour faster and i don't even have to pay i'm not paying attention well it's just turned into a video game yeah it's the beats per minute thing will will affect totally for sure totally yeah i start it becomes a video game yeah yeah i i talk so i mean that long of driving i'm toggling through all i listen to all kinds of genres and stuff and depending on what part of the um you know trip we were at i would toggle between different stuff so like if it's a was a more aggressive cornering and turning and like like i'm i'm listening to something more intense alert yeah hard rock or something like that when we were like you know long bends you know and like easy like not like really aggressive like i'm listening to like stuff like journey and death leopard and like i'm like stuff a little bit lighter and so it definitely moved in we're invented we're guys like dude i got this like check out the horse there's a home are you kidding me of course hunter it's that has not changed at all it's just the the modality or the the piece of equipment that you are but that has been i mean long journeys uh horseback riding is i mean it still happens today you know there's that one guy with the harmonica that wouldn't shut the hell up you know the whole time he's like on the horse but i mean people people still ride to like you don't you know they're not necessarily going somewhere you know it's like we're like we have to get on our horse and we have to just like let's go for a you know how long horseback ride and do they do that all the time i've never i've never ridden a horse but it sounds painful oh i i we had a kick where we were like every vacation we would schedule like a horseback ride hey when you get on the horse though is he like yeah i always i had a few that struggled dude i was like way behind the whole group you know i felt bad for the horse he's jealous of justin's butt yeah when i was in iceland it was you gotta be struggling dude oh you guys you guys rode one in iceland i forgot about that he was grunting come on come on come on blue poor horse huffing and puffing i watched this really cool video uh it made such it was a sermon but it was such a good point on uh fragility uh because the data shows just how fragile uh people are now you kids and he made it a connection to and i'm gonna pull it up he made it a connection to patience so he said we're just far less patient than ever before and so this has made us so fragile yeah and he points to first off you need patience in life marriage requires patience parenting requires patience fitness requires patience like you can't force things to happen any faster you just got to be patient so all the things that matter in life require a lot of patience but here's what's happened in modern societies modern societies that are run by markets which are wonderful markets are wonderful so i'm not speaking against markets but markets what markets do best is they give people what they want and you have to compete with other companies that are trying to compete for the same consumer and here's a deal if you're faster you win and so here's what's happened with our society entertainment is what you want when you want it yeah and i was thinking about when i was a kid if there was a tv show i wanted to watch i had to wait till it was on yeah i had to wait yeah in fact when i was a kid cartoons were not on all the time you can find cartoons whenever you want my kids i want to watch cartoons you can watch whatever you want when i was a kid like saturday morning was the only time yeah i could watch cartoons now it's annoying it's like oh man i gotta wait a week for the next episode consumerism is all about fast if you're selling a product and you're selling a product and you can get it to me a day faster you win a day faster you win yeah when i when we were kids aren't you guys remember ordering things in the mail yeah you remember that first of all you write a check put it in an envelope first of all you had to write something to send to the company first you had to wait for the mail to get to them yeah then they got it then they put it together then they give it back to you yeah you would wait a month and there was no or more there was no prime yeah it was this is like a month process it was a month or longer you get your sears catalog or your toys you order them oh my god it's like oh cool well i mean they've figured that out a long time ago the shorter they can make that uh that time the the more likely sales go up that's huge that's in all like internet markets everything yeah yeah the faster you can get the buy now button out is quicker in fact the least steps right that's right in fact it's not just about how fast they can deliver it it's how fast i can buy it yes if i gotta enter my credit card i'm gonna lose a sale yeah so that one click was huge what do you think is the strategy then i so well there's one more communication communication fast fast fast fast fast i can send a text i can call i can get on whenever i want yeah i can reach anybody whenever i want yeah when we were kids uh we went out uh you want to get a hold of somebody i gotta get to a phone and then they need to be near a phone and if they're not near a phone then i gotta leave a message and then they gotta get me back when i'm near a phone and sometimes it took a day two days three days or i'll just see you at school uh now it's like instant instant instant which has killed patients completely so now a kid in college wants something if they can't get it right away it's frustration immediate and it turns into fragility because there's they haven't strengthened this muscle known as patience and it's so true so connect some dots here that i was earth what i was trying to connect this possibilities of this like ready this the highest readiness score that i've had in months right i can't remember the last time i got that high of a readiness score and uh i also was i haven't i can't tell you the last time i was unplugged for three days in a row three days in a row the only time i had any sort of cell reception to send a text to go on the internet to do anything like that was when we got home and we were so exhausted i was in bed so i literally would come home i i might have i might have taken a video or two of the views or something that we were at like a couple times i was able to you can't really do that when you're driving it was like when we stopped or something like that so it was like very minimal that i even had it out it was always plugged into my my car and listening to music the whole time but disconnected from other than hitting play on a song you know so i i can't remember the last time i detached from technology for that many days and i wonder if that played a role and also my readiness too well i mean you're not getting inundated with all that and i think i think in my to my point i think we uh underestimate how taxing that is of this like constantly like hearing the stress and dumb stuff too like as stupid as it sounds but like you're still taking i have a thread of of buddies that are all playing fantasy football and it's like god all the time and it's like everything from shit talking to oh this guy went hurt and it's like i was so disconnected from all that all work stuff, disconnecting, everything. - Yep, yeah, or as you go on social media and it's like, what's happening in the world, what's scary, what's going on with the market, compare myself, and it's real. It's fast, fast, fast. By the way, they've had studies that show how that affects the brain. It shrinks and atrophies part of the brain. Yeah, I've seen the stuff on that. It does crazy things. What do you guys think the strategy is for companies like Apple and HBO then that have chosen to do this, releasing an episode a week versus giving it like the Netflix? Netflix will just say they don't have the capacity. That's what Netflix will say. That's what they'll say, yeah. But if you Google, try and get to the bottom of that. Why does Apple and HBO drip their series versus Netflix who- They don't have the catalog, and it's like simple as that. Otherwise, they probably would. But I think part of it really is like they're trying to, since they can't like do the mass volume, they're going to do more of the quality, and so it's like they're just going to- Yeah, Netflix has volume. So, I mean, we've made the comparison. I think it's such a great comparison. of junk food versus like gourmet meals. If we were to use, if entertainment was a food, Netflix would be fast food, junk food, and Apple or HBO would be fine dining a restaurant or whatever. And so I'm curious though, because I don't think Apple or HBO are short of finances. So why couldn't they? They could go and play the Netflix game, couldn't they? Or are they truly trying to distinguish themselves as- They have a culture. They are McDonald's and Burger King. We're not going to try and be McDonald's and Burger King. It fits their brand. It fits their brand more, I think. Yeah, to go more on the higher quality side. Personally, I think that's- I mean, these are all the speculations I have too. I'm not sure though. That's why I'm curious. That's what it says there. What does it say? That's what it's talking about. I mean, they have traditional roots. HBO is a premium cable channel. Weekly scheduling matches as longstanding television traditions. They spread episodes out, keep them in the public eye longer, which helps Emmy and award. They're essentially higher quality, less- Yeah, they're going for the awards. Yeah. And you know, here's the thing too, just along these lines, when it comes to media, because you think like media has largely gone in this direction. It's largely gone in the direction of volume and speed and consume and you don't wait. But there's one form of media that completely bucked the trend. In fact, there's one form of media that even bucked the trend of television. And that's podcasts. Yeah. Podcasts are long form. In fact, they're so long form, they're longer form than television ever was. Well, I think it shows that we have this thirst for media. We have this thirst for that, that connection and that we want that. This is like, okay, so one of the things I notice with my own behaviors with comparing, let's stay on this comparison of HBO versus Netflix. So let's say like, you know, Katrina and I have been on this kind of routine where, you know, at the end of the night, we're putting on a show to watch with that. When we are watching a series, say like Gentleman, which is like one of my favorite series that was just out on streaming for that. And it drips once a week. Man, I can't wait. I'm excited to watch it. I really, I really enjoy that time with her. Then there comes seasons in the year when there's just not a lot. There's not a lot of good stuff on HBO. There's not a lot of good stuff on Apple. I'm finding myself on Netflix. I've watched that. The one good series they had, I watched all of it. And now I'm like, I'm just watching shit to watch shit. I start to feel gross. Just like if I were to eat fast food four or five days in a row. It's so weird how it has a similar effect that I'm aware of that like, and I'll even tell her, she'll be like, well, what do you want to watch? And I'm like, I don't actually, I don't want to watch anything. I feel gross. I feel, I feel gross watching this, because it's shit. I know it's shit. And yet I know that I could just watch it. And I'm like, I don't want to. Well, I was having, Disassociating. Yeah. And you're disconnected. That's all you're doing. I was having a conversation with my friend who he was asking me about, about doing some form of media. And he's like, what do you think I should do? Now this guy is very well versed in his field. And I said, do podcasts. He said, why? And I said, it's the hardest to fake. I said, you talk for an hour about your topic and you do that. Weekly or twice a week. You can't fake it. You can fake reels and clips, Instagram, Tik TOK. Like you could be the fakest person ever and appear to be like, you know what you're talking about? Podcast. You can't, you got to talk about it for hours and hours and hours. It's long form. You have a different consumer. This is true. Everybody. Now I know we're a podcast. Maybe I'm a little biased, but look at the stats. Podcast consumers are different than real consumers. They just are. Podcast consumers tend to be a higher intelligent. They tend to be deeper thinking. They tend to be, they tend to be more growth minded, real consumers and fast, fast content consumers. It's about distractibility. It's all about that. Yeah. And so it's just, and so as I was thinking about this, I'm like, man, this impatience thing. Yeah. And you know, you like to consume media, stick to long form type stuff and stay away from the quick. Do you think we organically pendulum swing back? Like, I think like our, like society, it's, it craves that eventually. Like, I think I feel like we will. I feel like, I feel like we will. I feel like we will. I feel like we will. I feel like we will. I feel like we will. Yeah. It's just like, it feels like there's a massive void, you know, from everything else. And so I think that like, to your point of it being like a whole food, it almost feels like you get nourished when you get those conversations that actually have nuance and it has like the experience to back up, you know, a lot of what they're talking about versus, you know, just this like quick, like just, I'm going to hear spoon feed you tips. I think the back, I think the backlash is going to look like more in-person, more in-person content, more attending something. Yeah. Where you hear somebody speak because it brings us together. There's some community there. It's real. It's, it's, you're seeing people, you're with people. I think that, and I think you're already seeing that action fact. No, you are, you are already seeing that. Yeah, no, IRL is for sure the future for any business, right? Is to do more of that. I think that, especially as AI improves, because as AI improves to your point and it becomes less and less indistinguishable between humans and content like that. It's just like, oh yeah. Bro, AI content is. I can't tell. Bro, I mean that video that Dylan walked in on, Oh, when he had me here. On Wednesday morning and I, we were just getting ready to sit down to podcast and he's like, hey, let me hold still. I want to take a picture of you. And he just took his iPhone out, took a picture of what I was wearing, standing still, no light, no special light, no nothing with his iPhone. And then he obviously did the same thing to you. And I had no idea what he was doing. And then, you know, 30 minutes later, there's this viral video of you and I rapping. And it's like, and it's weird for me. It's weird to look at an AI version of me and me not. I know. So everybody else. Although it made me taller than you, which is, I appreciate it. Well, that was about the only thing that stood out. If that, if, if. No, what stood out was that Sal actually had dance moves. Yeah, yeah. That's the other part. This is not real. But I mean, I was kind of like, damn, I should learn how to move. Yeah. It, it looks. You're grooving. Really on point. I know. Really on point. It's weird. And it's weird to see. Yourself. Yourself that well. Because we like, as your, yourself would point out that flaw right away. Like, you know, when people say like, Hey, you look like this person. You're like, I don't look anything like that person. You know what I'm saying? But they see you like that. It's like, but you, so you would pick apart something like that faster than the average person. And to look at it and go like, damn, that looks like I did that. That's crazy. I know it's wild. Yeah. I'm going to change subjects here. How, I got to ask you guys this because we have a juve panel at home and Jessica goes through periods of time where she's consistent or not. And I swear to Saturday, I could tell I don't even know she's using it I come home and I look at her and I can tell and I say have you been using yes her skin yeah skin is huge younger yeah by like two sessions it is remarkable how quickly it works how long does it take Katrina connect to those dots a long time it's she's religious about it it's her routine bro it rocks anything you could do to make your skin look healthy yeah and young yeah rocks it I've always do that I've said that for a long time that that's why they've done so well is it's it's a it's a product it's a tool that you can use and you can see immediate difference right away immediately things that you have to do for long periods of time for people to feel or see or notice a difference hard to sell hard to sell people no matter how much you talk about the studies and all this stuff because we got all there's time use it for three months is what they'll say yeah yeah right like there's tons of that out there that um that would back up obviously red light therapy but what gets you to keep coming back consistently during the week is that I can do a session with it and you can see a visible difference on your skin like immediately and so that's like oh wow which by the way for people listening because red light's gotten so popular um the there's a lot of red light panels out there that will use like one-tenth or one-fifth of the intensity that's that you need which means you're not getting like what they have in the studies look at the intensity and the wavelength in the studies that's what juve uses well if you're not seeing any difference that's probably you know your first your first indication yeah you're probably not using the right bulb look if you like our show I'm sure you've heard us talk about gut health gut health is very very important 70 to 80 percent of your immune system for example lives in your gut this influences your mood your skin your energy digestion we even know how studies we now have studies that even show that your gut health or your microbiome in your gut influences how much muscle you can build or fat you can lose and probiotic supplements can have a profoundly positive effect on your gut the problem is there's a lot of probiotic supplements out there not all of them are great well there's a company called seed they're the world's leader in probiotic science they have a delivery system that brings live bacteria beneficial bacteria directly where it needs to go other probiotic companies they don't have it it's patented so if you want to take probiotics get the benefits of probiotics the better gut health better mood better skin you want better athletic performance fat loss muscle building all the wonderful things that the data is now showing can come from a healthy gut and have a positive impact on your gut so if you're looking for a probiotic that has also the data is also shown a good probiotic can benefit go to seed go to seed.com slash mind pump. Use the code 25mindpump. Get 25% off. Back to the show. First question is from Amelia Eileen. Have you trained people with scoliosis? What kinds of general things have you recommended they do or do not do? This is actually one of the most common questions we get is how do you work out with scoliosis? So first off, you work out like someone who doesn't have scoliosis, but you also work out like someone with scoliosis. So let me explain what that means. So there's more unilateral training involved, but that does not mean you avoid bilateral training. So one of the mistakes that I made as a younger trainer when I got a client with scoliosis is I avoided bilateral exercises. Right. As if they weren't going to be doing bilateral movements for the rest of their life. Yeah. Because I was afraid of compensation, but it's like you have to have compensation. So the body works. Compensations will protect you. And so you definitely should do it. And it probably looks more like. It's like map symmetry. Yeah. So it's like I would go 50-50 is what it would look like, whereas with the average client looks more like 80-20, bilateral to unilateral, unless I do a whole cycle of unilateral. But I'm doing a lot of unilateral work. So that's like one leg, one arm type of stuff. And then I'm still doing heavy bilateral exercise within reason, with good technique and good form, because the real world involves bilateral stuff. You're going to lift things and move things. Oh, I would argue you just flip at 80-20. That's what would be my argument. That much? I mean, you could totally do that. Yeah. The point is don't avoid bilateral. No, no. I literally think that this person, like more generic answer, because we're not getting to ask more in-depth questions and get to know. Like generic good answer is like you could follow symmetry indefinitely. Yeah. Yeah. And like that. Because it's got a phase in there that's bilateral. That's true. Yeah. And so that protocol and two-thirds of it is isometrics and unilateral work. And then you go into bilateral for one-third of it. And I think you could just continually to run that program over and it would serve you really well. Yep. Next question is from ESW Thomas. Can you guys explain how and why you would track and measure sodium intake? I keep hearing of bodybuilders limiting sodium, tracking it, even obsessing over it. Does sodium intake move the needle that much? And should we all be tracking it? The only people that should track sodium are people who are told to track sodium by their doctor. Or bodybuilders who are about to get on stage, they're walking in at 2% body fat. And if they hold any water at all, it could blur their definition. But the average person, you should worry about sodium zero. Literally zero. Unless your doctor tells you, there's zero reason to track sodium. The only thing I would say to add to that is that we talk about bumping your sodium if you have a whole food diet. Right. And so. And I don't even think. Right. Right. Right. Right. Right. I think you need to try. I think you could take an electrolyte supplement, like LMNT. Perfect. Like you don't need to be like, oh, I need to be at this many milligrams every single day. It's like that will cover you. That'll make sure you're getting enough sodium to support your workouts if you're on a whole foods diet. Now, if you eat out, you don't even need to worry about shit because you're intaking probably quite a bit of sodium eating out if you eat out on a regular basis. But if you eat a predominantly all whole foods diet and you're a healthy eater, then probably. And you work out. And you work out. And you work out, then adding a supplement, that electrolyte supplement, has value to it. But to the average person, and to Sal's point, unless a doctor is telling you to track that because you have some condition, no, it's not. If you're low carb or no carb, this is where it gets important to add sodium into your diet. It makes a big difference. So when you go no carbohydrate, and we won't even talk about why someone would do that, but let's just say that's you. You're like, I like to go keto and go no carb. Your body flushes out a lot of water. This is why initially when people went low carb, they thought it was more effective at fat loss than a traditional diet because they would lose so much weight on the scale. But what they were losing was water. You just lose a ton of water. And so what people will feel going to a low carb or no carb diet is headaches sometimes, low energy. They'll say it's the keto flu. But really what it is, is your body's adjusting to all this less water. So bumping your sodium would definitely cure that. It would solve it. You could have a loss of performance and noticeably in your workouts and whatnot. So sometimes that does help to kind of bump. And boost that back up. Next question is from Hannah Nadine Fit. I'm in a season of recovery from my menstrual cycle and know I need to focus on fueling properly and less stress. However, it seems like everyone is on GLP-1s and trying to lose weight. What's the best piece of advice to change my mindset around my goals and ignore what everybody else is doing because I know it just won't benefit me? Well, I'll tell you what. If your menstrual cycle is off, you're going to lose weight. If your hormones are off, it'll be really hard to hit your goals. So you got to fix that first. So if you're like, okay, I know I need to get my menstrual cycle back. I know I need to improve my health, but I also want to lose weight or I also want to become more fit. There's an order of operation because not fixing that will make it very difficult for you to have meaningful results that'll stick around. It'll be very, very difficult. Hormone imbalances and issues with your menstrual cycle are red flags and it can make it hard. Your workouts have become far less effective. You won't be able to build as much strength or burn body fat, or in many cases, you have to gain body fat to get that going again. So it's like health is underneath all of that. Poor health makes all the other stuff much more difficult. So if this question was, I got really bad gut health, but I also want to build muscle, what do I focus on? Gut health. You got to fix your health first because through good health come the great results. Poor health- All systems work better. Makes it much more difficult. I'm going to add to that. If you're somebody who lost their menstrual cycle, normally what that is is you're malnutrition and that's the reason why that is. Undereating and overtraining. You could not be a worse person for GLP-1s. That's right. That's typically the case. So that's an even more, I mean, you shouldn't be paying attention to what everybody else is doing for your health anyways, but to deter you even more from even considering that, you're a horrible candidate. Yeah. You're a horrible candidate for a GLP-1 if we are coming off of just getting our menstrual cycle back because we weren't getting enough nutrition or we were overtrained or most likely both. That's a recipe for that to happen again, for sure. It's hard to do. Obviously, you're not on a GLP-1 and it's hard to get the nutrients you need to have a regular cycle as it is. You've already proven that. If you get on a GLP-1, you will only exacerbate that situation. So terrible idea. Next question is from Bob Post-Pick. "What do you guys have in your home gym? What's your favorite item? And what's something you want to get?" You have the most extensive one. I do now. I do now, and it's a lot of fun. But for years and years and years and years, all I worked out with, when I owned my studio, I didn't go to gyms. I just worked out in my studio. And I had a small personal training studio with minimal equipment, but we had good trainers there. And all I had, or all I ever used was a squat rack, barbell, adjustable bench, dumbbells. That was it. That was all my training. If you get that for your home gym, you're missing nothing. What I mean by that is, because you can get in shape with just dumbbells, too. You can get in shape with just a suspension trainer, too, or just body weight. You can still do that. But in terms of progressive overload and pushing things and getting really strong and would I benefit from going to a gym? If you just have those things, you're good. You really need nothing else. You just adjustable bench, barbell, squat rack, dumbbells, done. You can do everything you want. You can progressively overload as far as your weight will take you, and you get phenomenal results. Do you think that the question is related to this person thinks they need to know what's necessary, or that you're more curious to what they have? I feel like they're more curious to what you have in your gym. Well, for preferences. Yeah, that's how I read it. So I have a foldable squat rack. I got dumbbells. What I wanted, what I thought would be cool, I also have a cable machine. But what I want, it was like a belt squat, I think would be rad, like a reverse hyper would be sick. But I have a torque sled as well. So that's something that I use quite often. I have like Olympic rings. I use like, or, you know, TRX. But really, that's, that's about it, alongside a bunch of bands. But I mean, I'm pretty much between that and kettlebells and dumbbells. I'm good. Yeah. What do you have now? Well, I'm building mine right now. What are you gonna put in yours? So the things that I'm gonna start off with is a squat rack and dumbbells and a bench. Yeah. And a treadmill. And barbell. Yeah. Barbell, squat rack, dumbbells, and a bench, adjustable bench. And then a treadmill is what will be the first pieces. And then the next piece to come after that, because I'm limited in space. Like I only have so much room that I have to do this. And so, and then I'm actually getting a hip thrust machine for my wife. Yeah. So that's gonna be in there. Oh, that's smart. Yeah, yeah. So I know that- Courtney would love that. She loves the hip thrust, setting it up on the barbell and the space, like that just can be- It just takes a little time. Yeah. And- And so having a specific machine for that, I know she would love that. I mean, part of me building this home gym is for her. So I want to put a piece in there that I think that she'd be excited about. Then from there, I'll decide, I will absolutely have a suspension trainer. I use a suspension trainer a lot, actually. I would like a cable machine that'll take up a lot of space for where I'm at. So we'll see if I put a cable machine on there. I know they've come out with some pretty cool stuff that you can- Attachments. Yeah, attachments that you can put on the squat rack. I've used a couple now that I, they used to be crappy. Yeah. They've got some pretty good ones now that they create resistance. Yeah. um versus like you know the old ones used to be like it attaches like a cable and you're pulling like a free weight and it just right didn't feel didn't feel cable like to me the new ones have these like built-in springs and they i've seen that and they're pretty cool and uh so i might do something like that on this on the squat rack so i can still because i love cable stuff there's a lot of cable stuff that i i do but i also have learned to use a suspension trainer to modify that if i don't have cable so that's what will for sure so what i have now and this is the most extensive uh home gym i've ever had i have the squat rack uh you know barbell adjust i have all the dumbbells adjustable bench my squat rack has a cable that comes down so i could do lat pull downs tricep press downs on it i also have a hip thrust machine i got that for jessica and a standing abduction machine which i also got for jessica and then i also have and i love this machine and i never saw it before they didn't have it in gyms before but now you're starting to see it you it's like a row machine but you're leaning over it's on a track and you sit back on like a pad so it's like a bent over barbell row machine on a track and dude the squeeze so and here's the thing so i've been doing this for so long i know you guys are like this i know definitely you are adam because you used a lot of machines when you were competing i can look at a machine and know right away that's going to be awesome like that's going to feel good yeah and i saw it online and i'd seen them in videos of people in gyms but i know they make a home gym like the viking press for me yes huge that was huge yeah so i saw and i ordered it oh man the squeeze i get on that it's like the best uh back machine ever and then i have a preacher curl machine just because i like preacher curl machines uh every time i'm in a gym and there's one it's like this is what i like to do for biceps nobody else uses it my wife doesn't touch it but i have that and that's uh that's pretty much it if i were to add i'm trying to think what would i add uh calf machine oh okay yeah standing calf machine or donkey i love donkey calf machines which take up a lot of space yeah unfortunately that's what's hard about like the belt like belts caught would be awesome i know they're big man they're such big bulky machines but they are so cool sick yeah i've tried it and i've always wanted to kind of incorporate that but i mean that's probably the most difficult part about a home gym for most people i mean i mean maybe some people have giant square footages where they can build a huge i mean i wish i had a you know a thousand a thousand square feet that i could just build out the most custom i don't have that you know so i'm building a outdoor gym uh you know that i'll have minimal equipment and so and really for me that like to me at home at least for me like uh i i if i really want to do a lot of machines a lot of cool stuff i'll just go to the gym you know it's right up the road for me but really the idea of the home gym is there's so many times where if i just have access to some some basic stuff i'll go over and do a few movements 20 minutes and that's how i'll use it in fact i plan when i get this gets done is i want to do a little experiment of only training that way for a while where i like try and sporadically just no format no like program that i sit throughout the day yes throughout the day you'll get the best go three sets of shoulder presses walk away you know hours later after dinner so like oh come back go do three sets of squats like i i'm gonna play around with training that way you're getting the best shape of your life and i'm super curious to see what that feels like if i could if i built my home gym of my dreams what it would have is it would be very nostalgic so first off the dumbbells i would get people think dumbbells what's the difference have dumbbells where it's like a solid bell on each side and i get the they last long or whatever but i grew up where those cool iron ones dumbbells had plates even though they were fixed yeah they had plates yeah and so i want those pinch you to you know i want those kinds of dumbbells yeah so i want dumbbells with like plates on them that stack i don't know why but it'd be interesting to see if there's a difference in the this i can picture holding those yeah and i could just hold those i don't know if it's nostalgic i don't know if it makes a difference because the dumbbells i have now are solid because they were cheap and i could just hold them and i could just hold them by them they're just solid feels better yeah i think it just balance wise and all that i think it does so i would get that plus they sound good it sounds exactly uh and then i would get uh i would scour the internet and i would buy uh machines that they made in the 80s and 90s they're the best yeah yeah and they wouldn't have a you know they would be chained fed uh you've seen that guy over in san francisco his gym's sick we should we should yeah do do like a little i wish i had because this guy has done something that i know all three of us totally appreciate i would go visit it he's i know he's and you know i think he's curated that over like yeah taking him time dude yeah collect all the old models and then he's then he's reupholstered it to be all like color matched to his like that's a vibe dude yeah i would that's a cool move 100 that's what i would do it'd be very nostalgic i would have in my home gym a barbell that would just be for looks and it would be the old school bell you know one that you see in the like the the you know the guys would work out with i'd have just stuff in there just to make it see yeah i'd have like unconventional stuff but then also would have like a big muay thai bag you know in the corner so i could beat the hell on that thing yeah just get out some rage and then i and then i would have the sickest sound system ever yeah if you have a sick gym you got to have a sick sound system but you know what else i would want you ever seen the old school benches so then the stand-up ones no you almost had to have another person load the bar with you because the the handles that held the barbell were inside your hands not on outside you ever seen those now for obvious reasons gyms don't do this because if you take a 45 off one side it's going to want to tip over but the old school barbell benches and i would do this just for nostalgia it's got the old it's got more of a narrow stance it's on the inside of the hands i can picture that because i remember that used to pinch my pinch get close to yeah dude when you go set it down yeah and it's just pure nostalgia it's nothing it's really not it's not more functional no dude just for fun look if you like the show come find us on instagram it's mind pump media we'll see you thank you for listening to mind pump if your goal is to build and shape your body 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