2756 : The 10 Best Breakfast Foods for Lean Muscle Gains

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This is just true in coaching and in personal training. If you win breakfast, everything else gets a lot easier. By the way, the data shows it actually influences your blood sugar for the rest of the day as well, regardless of what you eat later on. So here's what we're going to do. We're going to talk about the 10 best breakfast foods for lean gains. I love this. I'm so glad you're doing this right now. I'm going to send this to my, I just was hitting golf balls in my body this weekend and he was like asking me like what to do for breakfast foods. And then I also, I think I, I shared with Josh on my stories yesterday that I, or not last week, I went on this rant about because people were asking about breakfast food items. Yeah, yeah, struggle with that. I'm like, you do realize like it's been made up, right? It's such a category that people already assume there's only like this amount of options. Yeah, no caveman rolled over and went like I need to get some pancakes. No, he wouldn't kill an animal for lunch. Yeah, he would kill the animal and that's what he had for it's like we've, but it just shows you how well we've been marketed in condition that these foods or this is what we're supposed to eat in the breakfast so much to where we have these cravings and things around that when it's like, man, nothing stops you from the ground beef and rice that you had for dinner just now becomes a breakfast. And if you want to make it feel a little breakfast, he cracks some eggs over the top of it. No, we've been speaking, you've been speaking that to that for a long time. I mean, there are some challenges, you know, time, people tend to not give themselves much time in the morning, appetite, you know, some people will say they're not super hungry in the morning. But, you know, here's a deal, like if you'll hear us preach the value of eating a high protein diet and the data on this is pretty good. It's actually very good. Some of the best data on diet is on high protein. And it shows that, you know, high protein diet does better for most people, for most goals, fat loss, muscle gain, health, it just does well. And high, high protein builds muscle better and burns body fat a bit more effectively, tends to produce more satiety. But the challenge is, you know, if you're 150 pound female and you're aiming for 130 grams of protein a day, that means your breakfast should be about 30 to 40 grams of protein. Otherwise, you're going to have two meals with 70 grams of protein each meal, good luck. Yeah, yeah. So getting the day started is difficult. And this is where people tend to screw up. So a lot of the foods on this list are high protein. Yeah, and I just want to speak because like I used to be the person that's like, I mean, breakfast is the easiest one to skip all the time because of that fact. I don't really need it per se, but it's something you have to train. Like I literally had to train myself to start like slowly introducing it, like eating just little bits and then expand from there. But you build an appetite. Like you build a hunger for it. And it's beneficial for you to, especially when you like bring protein in the mix there, to keep your blood sugar managed throughout the day as well. So there's a lot of benefit to it. I think the intermittent fasting thing really kind of like got away from us. It's so it's so hard to and I get it. If intermittent fasting is working for you to control weight gain and it's, it's made your life better, healthier than I'm not telling someone to stop doing that. But most people that are either plateaued or can't see change in their physique and their intermittent fasting or their skipping breakfast have a really hard time hitting the protein in too. And just like I was explaining to my buddy, it's like who's working out five, six days in his garage doing this, doing this stuff. And I'm like, you're doing all this work to do this. But then you're giving your body 60 grams of protein a day. Like it ain't going to build any muscle. Now you're burning calories, lubricating the joints, you're moving, getting a heart rate up a little bit. Those are all better than nothing. That's better than nothing, right? That's, that's good for you. But the, the most beneficial part of strength training is the ability to pack muscle on your body. Because of its protective issues, because of how much it increases your metabolic rate. Because of the metabolic flexibility that you get from it. Like strength you get from it. Like, but you can't get that if you don't give it the materials that it needs to go build that. And that really, in my opinion, my experience starts with breakfast. Every, I don't care male, female, who it is, all clients have always struggled hitting protein. And if they don't, if they don't get that 30 to 50 grams right out the gate, playing ketchup is really, really difficult. Yeah, like I said, if you're, if you're a woman aiming, even for a hundred grams of protein a day, which for most women would not be the target that we're looking at, right? The target we tend to, to preach here is about one gram per pound of target body weight. So unless you're a hundred pound female, it's probably more than this. But a hundred grams, let's just say a hundred grams. That's 33 grams of protein for breakfast. That's what is that five or six eggs, you know? And most men don't eat five or six eggs in the morning, let alone women. But let's go through some of these foods. I mentioned the first one, which is eggs. Eggs are thankfully a breakfast food. People consider them a breakfast food. And they're also one of the most nutrient, complete foods on the planet. It's nature's multivitamin. It's got high quality, the highest quality protein you'll find. It's got colean in it, which some people would say is conditionally essential. It's got great effects on cognitive function. Whole eggs have a better effect on muscle building than egg whites do, even when they control for calories. So they've done this where they've studied where they've compared whole eggs to egg white protein. There's something in the yolk. I would argue it's the cholesterol that contributes to muscle building. So whole eggs at the top, it's one of the best foods you could possibly eat. That's got to be number one, for sure. I agree. But I also think it's important to note that eggs alone are not enough. No. Because unless you're the, you know, guy or girl that sits down and can eat eight of them. That's hard to do. Most people, it's somewhere between one and four. Yeah. Most people, one to four eggs, is pretty typical of what you have. And so even though it's most, that's why you hear me always say, crack the eggs over that ground beef and rice type of meal. Whatever dinner you had, if you want to make it feel more breakfast- I like to think of it as like protein boosts. That's how I think, too. And that's exactly what I mean. It's like, I can eat a little bit smaller portion than I had for dinner. I can now have breakfast. And then I crack three eggs over it. And now I've got the, I make up the protein there. I can depend if it's a cholesterol like you're saying. But I think a lot of people, they eat eggs. And so they think, oh, I hear a lot of protein. It's like, no, you have two eggs and some toasts. They're small. Yeah, that is not a high protein meal. Next, cottage cheese. This was a bodybuilding staple for decades. And then it kind of fell out of favor, which is interesting. I don't know why. It's a very versatile. It's high in protein. It's very healthy. It's got a high in way protein, way protein. Everybody likes to supplement with that casing. And you can add anything to it because it's flavors. It's a great neutral. It's neutral flavor. And you can go whole fat, cottage cheese. You can go fat free if you want to add some other fats and seeds and nuts or whatever if your calories are an issue. The cottage cheese, and it's super easy. It's in the fridge. You pull it out. Boom. And it's a whole food. It's a whole natural food. This one was one I recommend to my clients all the time for breakfast. We've just been referring too much about people's fat deposits, I think. It's cottage cheese. It's cottage cheese. Yeah. I wonder why it did fall off there. This was so popular. Cottage cheese. Maybe it still is in the body, but it was when I was doing it. I ate a lot of cottage cheese. And my favorite, I don't know what you're going to say, but cottage cheese and pineapple go together. Perfect. So slice pineapple and cottage cheese is like one of my favorite things to have for breakfast. And it is so high protein. It is. Very, very high protein. So this would be an example of somebody who does like eggs because eggs cook up really fast. There's a few eggs and a cup of cottage cheese. And you're good. Now you're good. Now you have a high protein. So if you're telling and use okay with that, what's wrong with pizza? No. No. Don't put pineapple on pizza. Oh, pineapple. I was like, do people put cottage cheese or pizza? I was like, what are you talking about? It's the same people that put pineapple on pizza. We'll probably try something stupid like your pie. Next up is Greek yogurt. Greek yogurt. This one's more popular now. Nowadays. And you can even buy way protein fortified Greek yogurt now. So now they sell these little cups. And they're like 20 grams. Yeah. I mean, my daughter is what she has for breakfast in the morning. She hates eating in the morning before school, but she started getting into lifting and is now trying to hit more, you know, higher protein. And this is her go to and tastes good. Super convenient. Super fast. It's good for people who are on the go. Greek yogurt. Go for it. So I take these like your time. There's brand. There's several brands that make 15 to 20 grams in the little cups. They do two of those cups, which takes it to 40. And then I'll take a half a scoop of way protein. Mix it in there. That vanilla goes even better with it. And then it's sprinkle berries on it. And if you want more granola and honey. And you've got this 50 gram. It's super protein dense. Parfait that you have to start your day off. And it's so fast, so easy to do. This is like a go to for sure. Next ground beef. Ground beef is one of my favorite animal proteins. It's super versatile. You can make it in bulk. You could cook up three pounds of it. Put it in the fridge. Take some out. You know, portion it out. Or portion it out, I should say. And then warm it up in the microwave. Boom. You've got yourself a nice source of protein. And then you can add carbs. Pretty much any kind of carbs. Well, this is to your point about when people say they don't have a lot of time. Like I don't recommend cooking your ground beef in the morning. It's like you have ground beef for dinner. And then you just do it in bulk like you're saying. And then you've got it already. And so it's literally the time that it takes to boil an egg real quick. You can have it heat it right up. And then have that all mixed together. And it makes for a really good breakfast. Yeah. And then you give a moment in my house. We have one to two pounds of ground beef in the fridge. And we just use that all the time. Next, the best fruit. I think you could possibly eat berries, berries of all types. Razberries, blackberries, blueberries, blueberries. High in fiber. High in antioxidants. They've got good carbohydrates. They're low glycemic index. They taste great with everything. This is a real super food. I think berries are so easy to get. We just forget. We like to think of exotics. You're like berries in terms of antioxidant. You know, fiber, micronutrients. Like they are. And low calorie for all that. Yeah. So you get a ton of them. Yeah. So you get a ton of nutrients for a low amount of calories. And so they go well with a lot of the things you talk about. And then, you know, we'll get to more of the denser carbohydrate sources, oatmeal. This is still a favorite. You know what I like about oatmeal? Is that it's fast. And if you want a fast high protein carbohydrate meal with fiber, you could take your oatmeal and add a couple of scoops of protein powder. Protein powder, yeah. And you're done. Yep. And it takes you two minutes to have a breakfast. This was into the go-to for a lot of my clients. It was oatmeal and protein. Other starches, grits, love grits requires a little bit of cooking. But it's a starchy carbohydrate gluten free. A lot of people can tolerate. Southern option. Yep. Love you. You ever want a grits kick? Oh, yeah. I never got a grits kick. You can buy instant grits. Right. So like they're like in cream of wheat packets. Yeah. And you add a little bit of water. And this is what my gut was really sensitive. So now I can eat other things. But I needed a carbohydrate. And it was like white rice. And then like what else? Grits. I could have grits. So will grits be better for you than oatmeal or cream of wheat? Back then for sure. Even now. But now I can eat more foods. Grits is super easy digest. Then you have potato. Any kind of potato. But luckily this is considered another breakfast food. So super easy. Yeah. Protein shake. Here's your. You're kind of last option. Although I do think it's a good idea to blend it with some berries and add a little bit of fat. Just so you have more of a complete meal. But you could definitely have a smoothie in the morning. Yeah. And then last. Well cooked spinach. Not a lot of people like to eat vegetables in the morning. But I think it's a good idea to throw some of that in. Yeah, you have like an omelette or some of that you definitely have. Totally. Totally. And so these foods here like out of all these foods you could put them together. Param. And you've got yourself some really good options. And many of them don't require any preparation at all or very little. And hit the ground running like if you start your day off. Combine them all. You start the day off with 30 to 50 grams of protein. You're you're on track to hitting your targets. Your blood sugar is more stabilized throughout the day. The the CGM studies show that. So regardless of what you eat throughout the rest of the day. High protein says stabilize blood sugar, which influences your behaviors, your mood, your cravings. And for athletic performance purposes, it's better. So there you have it. My favorites of all these for me. I like now I like the food from the night before. I tend to have grumpy rice and maybe some berries. And I'll just poop it on microwave. The reason why I think the why that's become such a staple tip that I give to people is that. I would say that the number one hurdle that I have with anybody with getting them to a 30 to 50 gram breakfast consistently. Okay, it's time. There's the occasional client that I've had that like wakes up an hour and a half, two hours before that. It's always a time thing. Yeah, it's almost always I just don't have the time to prepare this breakfast. And so to me, what solves that is, okay, well, everybody, no one ever complained about time for dinner. I've never had a client go like, I don't have time for dinner. Everybody's been able to have time for dinner. That's the one meal someone will cook. That's right. And so it's like, so just train yourself to double, triple or quadruple the size of meat that you cook. And then that in the morning, literally with eggs. And I've done all of it with if you're cooking chicken, I mean, I slice up chicken rice and have egg over it. It just makes for this great little breakfast bowl and throw some salsa a little bit of cheese on it too. And you got this incredible breakfast bowl. And it's high 30 to 50 plus grams of protein. And then when you're there, it's so much easier attacking the rest of the day when you've, when you've got one third or half of your protein and take done for breakfast. Then you can get away with these little 10 to 20 grams snap things or whatever that makes sense. But if you're behind, it's so tough. Totally. And I'd like to ask you, Justin, because of all of us, you were the, I won't eat breakfast where I don't eat breakfast the longest guy. You did it for a long time in that one point. Who was it that recommended you eat breakfast? Was it Dr. Cabral's team? I think it's Cabral. Yeah. And what was it for? Was it cortisol? Yeah, this cortisol was off. Yeah. I think it was affected my metabolism on, you know, it felt a bit slower in terms of like, yeah, I mean, metabolizing food. And I just felt the energy shift was, was way significant for me when I was starting to eat more breakfast. I was like, had sustainable energy throughout the day. So I used to get like more, more like crashes, like randomly. Yeah. What's interesting is fast thing will give you short term energy because of the boost the cataclysm and stuff. I think it burns you out. Yeah, it did for me. Like initially fast thing will give me more energy. But if I kept doing it, I had no, it's not a sustainable approach. Yeah, it was, yeah, it was convenient for me because like I, I would just drink coffee and then I would eat a bigger meal for lunch and then dinner. But yeah, in terms of me thriving and having consistent energy throughout the day, breakfast way better. All right, dude, I got, I got to tell you, I've been holding this in. I was going to tell Adam this earlier, but I'm like, I'm going to wait for the show. Wait for the podcast and I've been for it before you go interrupt you because you're saying something that I was telling. I was with old buddies haven't seen for a really long time. You know who they all are. They're all connected to Jay and all those guys. I linked up with a bunch of them yesterday and stuff. They were catching up for a long time, asking all about the show, the business and the tie. And the thing that everybody is always like trips out is how little we actually all hang out outside of the podcast. Sorry. What? You guys don't hang out all the time. I'm like, no, and I said, you know, and it wasn't like we plan this to your point right now. You're about to make. I said, but I think it makes for a better authentic conversation because we all have this incredible respect, brotherhood, love for each other. And it's, and obviously feels like a friendship because it's that and more and more and say more like family. But we don't see each other. And so there's this every time we get together, there's this, you know, organic conversation of like, oh, I can't wait to tell Adam. Justin about this and he's like, we really haven't had that conversation. Yeah. Anyway, so I just had to say that because they were we hang out when we do for work as we're always we're talking and hanging out and working. It's like. We get all the total hang. Yeah. We be all awkward together outside of you. Yeah. Yeah. We were talking about every time. Anyway. So I'll read two guys as post and so SpaceX is getting set up to go public, right? And they're going to they're calling it the biggest IPO they think in history. It's going to be valued at 1.5 trillion out of the gates. Dollars is what they're about here. Yeah, it'll it'll it'll beat the previous record, which was 20 harvest minerals from the moon. I know, dude, listen, how does something how does something that is because it's not technically cash flowing yet. SpaceX. Yeah. Cash flow. Oh, yeah. Or generating revenue. No, they're cash flow. Positive is. You take satellites from like. Somebody with cash flow. So I just I just have such a hard time wrapping my brain around some of these evaluations. It took me down the rabbit hole of memory when we called out. Was the total. Yeah. I don't know where it's at now. Yeah, it's like. Yeah. Yeah, it's profitable. Is it? Yeah. So they had significant losses prior, but Starlink internet constellation reports indicating substantial revenue growth and strong cash flow in 2024. Yeah. And even more 2025. So this is a little bit old. Yeah, they're all tied in. So here's the deal. Elon won. I'll tell you guys why he won. So let me just read to you this post. And this is what he was talking about. So the future of tech is AI unless something radical weird happens. I think we all can. Can I guess because I don't know. I guess kind of where this is like. Yes. Is he is he basically like the way Amazon flipped the funnel on its head and backdoored everybody. Yeah. And like you can down the control all like. He's going to do the same thing with the internet and type of stuff, right? So he's. He's basically going to get it to everybody for free. So everybody goes through him because we're all used to paying all these fees for all that. And you're going to be able to connect your phones. Connect all your stuff. He'll take care of that. But now all traffic will go. Well, something like that. You're on this. You're on the right path. Okay. Okay. Okay. So when you're talking about with Amazon, Amazon holds if they have all the storage. So if you're. If you need. If you want storage. That's what's Oracle. You got to go. Here's a deal with AI. And here's why he won. There's one bottleneck with AI. And it's energy. Yes. Incredibly. It's why the theory that it engineer. I mean, electricians are going to get paid three, four hundred thousand dollars a year in the next decade. So trip, trip off this. Okay. Oracle just reported earnings. They burned through 12 billion in one quarter building data centers. Yes. Their free cash flow is negative 10 billion. They missed revenue. Microsoft, Amazon, Google, all scrambling to find enough electricity for AI training. Here's the math. Okay. It generates four hundred and ninety gigawatts of total power. AI by itself is projected to need by twenty thirty five hundred and twenty three gigawatts. Yeah. By itself. Yeah. Goldman Sachs said AI energy demand could jump a hundred and sixty five percent by twenty-three. Sorry. They create their little mini sons. Well, in other words, there's not enough power on earth to run AI at the scale. These companies are promising. Right. Every data center needs cooling systems, billions of gallons of water per year. Yep. The infrastructure that we don't have the infrastructure. No. However, SpaceX is building data centers in space. Of course. And these satellites are going to go up. The Starlink V3 satellites are going to go up there with AI computing chips. And they're going to get twenty four seven solar power. Twenty four seven. So do this. These starships are going to deliver. Ready for this? Three hundred to five hundred gigawatts of solar powered AI satellites into orbit every single year. Yeah. The AI computing power in space would exceed the entire U.S. total economy of electricity within two years. Just from satellites. Now, here's what's crazy about this. 80 percent of the satellites put out in space. SpaceX. Yeah. Nobody sends up satellites. They can't. They don't have the ability. Yeah. SpaceX. So all energy and power will go through him. You have to. So just like you have to. So same thing. Like you purchase anything these days you're almost all there's no way anybody can compete unless they can come up with the way to launch more. And that's such a heavily rated SpaceX is there. They're there, dude. And if you combine that with Tesla. So all these Tesla cars. I don't know if you guys heard Elon say this when they're all parked. They're going to be using their computer power as AI to. So he's basically creating a giant computer with all these Teslas as well. So you have that plus Starlink plus SpaceX. He won. Now the. The 4G microwave people have to be freaking out. Because we're 5G guys. The 5G microwave people have got to be freaking out right now that we're all sitting in a giant microwave. We're about to put ourselves in a bigger one. Well, I don't know because. So it's crazy about this to me. And this is why I'm like, oh, dude, when they go public, I'm going to put a lot in there. If they're the only ones that they're launching 80 percent of the satellites. I don't care who, what company wins with AI? It's just like I got to go through him. It's just like Amazon. Exactly. All these companies can try and write all the data. Yeah. Yeah. They have the full control of that. So you have all these satellites in space that are just solar. And every two years, they'll be able to get another 300 to 500 kilowatts. Yeah. That's so cool. So smart. He's like, so he plays Chester. Yeah. Everybody's doing this race. He's dealing with the boring company that I'm like, with all these tunnels. I don't know. I know that's another one. I'm always trying to, yeah, keep track. So I saw that. And I'm like, so immediately, of course, I reach out to my cousins. We're all, you know, investors. Dude, get me. Like, how can I get it before IPO? Speaking of that, I've seen all our emails coming through. There's a most I've ever seen. All our, the companies that were invested in come through at the same time. I've seen all of them. I saw yours. I saw Dynastie come through. I saw I only take them. Exactly. Is it your earnings that way? Yeah, but it is. Third quarter stuff. Yeah. But even that being said, I don't know if I've ever seen all of them come together at one time like that. Have you? I have. They tend to come really. Oh, that's the most I've ever seen. All back to back to back to back like that. So where all the earnings are speaking to companies. I know we're crisp power. Yes. We want to keep working with us. Yeah. They've hit a home run. Yeah. Yeah. So people are familiar. These are pretzels. Protein pretzels. So good. But they're like they're high. This is your backspin. 26 grams for a snack, bro. 26 grams in a bag, like a little tiny bag. I mean, you just started this podcast episode about like these in our whole point was talking about these high protein things. Like that's a class example. If you've gone and if you go get 30 to 50 grams of protein, you can have a snack like 26 like that and really boost. Yeah. I mean, think about that. You have a 40 say 40 gram breakfast and then your snack at 10 or 11 is like these pretzels. Yeah. It's not a show flavor to whatever. It's pretzels with some string cheese or a little piece like and now you got like 30, 35 grams. I mean, you're talking about. But here's why there. This is why there. Here's why they're crushing protein is great. But there's a lot of places you get 26 grams, but here's why it's hyper. It's palatable. Yeah. It's like a bag of potato chips. Yeah. Yeah. It's not. It doesn't taste like a high protein snack. Yeah. It tastes like. Yeah. You got something from the vending machine. Yeah. And you're. You're probably going to want to eat two bags of this. So they're going to that's why they hit it out of the park. No, it's doing good. It's a question. Yeah. They don't last year. Are editors and trainers? No, they love them. I love them. They're totally going with the heights. No, I'm excited. I'm excited. That was one of the first. Yeah, surprising actually for me. Really? Yeah. They're good. And I just was like surprised at the feedback. Everybody loves them. I mean, I've learned now what we've been doing this for so long now to not to not get too excited about something. And I think it's going to be amazing to not like, I mean, everything from all these different brands that we've worked at some stuff resonates and some people love stuff. But I mean, I think it's the that high of a protein snack that's powered a taste good. Yeah. That's just I think everybody is going to the same struggles. Like, how can I like increase that? Because you start going through and like eating a bunch of meat. And you're like, oh, my God, it's like overwhelming. Yeah. Once you realize how much you get to get. Yeah. All right. So this doesn't happen very often. Well, let me ask you guys this. How often does this happen these days? Because we've been doing this for so long. I mean, how old were you guys when you first set foot in the gym? How old were you guys? 16. 13. You were 13. Okay. And pretty consistent. Same here. Since then, rarely do I see a new machine that gets me excited. Oh, did you get your mom? I did. Oh, okay. Did it. Did it. Did it. Did it hit like the way you thought it was? Oh, it did. Oh, it did. It did. Now, you know, I knew what it was. It's the row one. It's like where you. He's on a sled. And he. And he rose like this. I mean, he bought it before he even like did it. Well, I mean, I obviously we all need you guys can guess. We're pretty good. I can look at a machine. And I can be like, ooh, I'm going to feel it on a track. Is your coming up? Yes. So it's a new style of back machine. It almost looks like a hack squat. Kind of, right? And so rarely do they come out with new machines. They've all been invented, I think. But I was on, you know, I see these pro bodybuilders, because sometimes they're my reels. And there's this like new design for a back machine. What it looks like. Like you're sitting back on this bench. So your butts on the bench, you're doing almost like a bent over row. But it's at an angle. Then you're doing a row on a track. And I'm just looking at it. I'm like, oh, man, that would give me the craziest like lat. Yeah. And mid back squeeze. I would get such a crazy squeeze. Yeah. Just from that angle. And then I found one for my home gym. So I bought one and I put it in. Oh, yeah, dude. So I imagine. So I could really like if I want to smash my lats with it. I can by pushing down. Yeah. Or there's a higher grip where I get the upper back. Dude, it's amazing. I imagine it's like how much we all probably liked the T-bar row without that pressure. Because one of the worst parts about the T-bar row is you start pulling some serious way. And there's like serious pressure, you know, on your chest. And you're trying to breathe the same time. It's nice to be supported though. I mean, but this is because his hips are locked in. Because he's sitting back on his hips are locked in. So he is kind of supported. It's not. It doesn't put pressure on your low back. Yeah. You don't have to. So that's the thing about a barbell row is it's great. But the limiting factor for a lot of people is just how much they could bend over with. Yeah. This. That's funny. Oh, dude. It is fine. Like machine. It's like it's just to make it fun. Well, we prompted this conversation. First off, I used it. And my wife used it. And I trained my daughter on it, which I'll tell you guys about a little bit. But everybody loves it. I love it. But what prompted this is we were having lunch the other day and my niece and my daughter. They love to ask, like, we love to have these games where we ask each other questions. And one of the questions was, if you could collect, if you could be a collector for anything, what would it be? That's a good question. It is. And I'm like, Jim equilibrium of years, bro. How'd you hit? Yeah. I mean, I would guess that we had to go around and guess everybody's like, would you definitely say? Well, you already have collection. Yeah, I do. I already do that stuff. So I'm easy. That's not even a fun game for me, but for you, it would be that. Well, just one of the guitars. Yeah, for sure. Guitar. That would be Samurai swords. Oh, yeah. Everybody. I get easily nailed. Everybody on that. That's easy. Yeah, Jim equilibrium of years. How cool would that be to go around and buy? I mean, look at you already. The fact that you, you don't park any cars in your garage. I think it's so funny to me. Hey, it's all Jim equilibrium. And you're pretty much, you got to be getting close to maxed out. No, no, no. I mean, it was just. Jim related. It'd be like, I'd get all the unconventional, like, crazy weapon-looking. Wow. Is there anything else that you guys that we don't know about? So, like, guitars is obvious. Samurai sword is obvious. Is there something else that you kind of quietly collector? You're into collecting that. The other guys don't really. I don't know. Jim equilibrium is the only one that would go around. Let's see. Yeah, if I was going to collect things, I would look for old barbells, dumbbells, plates. Yeah, it's all the same thing. All that stuff. It's cool. Now, the other thing, but I don't collect, but I think would be cool. Because every time I see it, I think, oh, my God, it's so interesting. Is old propaganda. I love old ads. I love old ads. And I love old, like, government propaganda. Yeah. Because it's just so. It says human psychology. It's so fast. I think that's it. That's kind of a cool one. Well, yeah. For me, it's, I guess it's two different things. So, one of them is related to that, which is, like, old records. I don't even have a record player, ironically. But you have a ton of records. I have a ton of records. Kids collect records. Bro, you know what? What I heard though about that? Because like, I have this, like, vision of like, there's these really cool old, uh, I want to say, like 40s, 50s, like, these kind of cabinets that they built. They, and they build with this built-in. Yeah. It looks so cool. I love what he has. I got to send it to you. I thought of you. Like, Tonyn House, I think, is the brand. But like, anyway, I really want, they're really expensive. But I'm like, kind of collecting to eventually get one of those. Yeah, like, speaker built in, but it's a cabinet. It's really like, uh, anyway. So that having like a sound room where I could really like play all these old records. But the other one was like, neon signs is kind of the random one. Oh, I'm really. Like, hold me on. Hold me on. Have you started? Do you have some contrast? I like some of that. Like, the old coolers light or some like, the old bar. Yeah, I know. Collect them like, cool. Yeah. Yeah, I have a few. Yeah. Do you guys have a car flying a gas? Do you guys have a weird car that you would buy? I say weird because there's, of course, like, muscle car, but is there like a car that you would buy that's not that? Yeah. Well, what is it? It's an accurate and old integrity. My, my, well, not like a cool one, like, so listen to it. So let's do it. So let's do it. This just have this. Just happen. I'll show you a picture of this. My brother who lives up in Reno, this is only two weeks ago, sends me, my roommate has to be the luckiest guy alive. He won some drawing on a car on an older, like a Porsche, like six, seven years ago, because would you believe he won another car with a twin, he's like, he's like, I got to show you the video because I think you'll appreciate it. It's a type R yellow, accurate, integral. What year? 95? Like a 97, 98. Bro. Yeah. I'm like, ask him if he would sell that. If he would sell that, I would buy that. If that's your car. It's car. Yes, and it's pristine. Like, it's so pristine. I'm like, oh, that's, that's the hardest part of that car. It's finding that car that somebody hasn't beat the hell out of it and stuff like that, but I love it. That's one I would get. The other one is the WS-6, 97, Pontiac. Yeah. Oh, yeah. Yeah. It's funny, too. Those were so like all American cars. They were so fast back then, but they're dogs now. Everything's so much faster now. That's not even funny. My buddy and I were like, it's like, what is it? My buddy and I, they were golfing. We're talking about how, you know, both big car guys are still like that. And he's like, it's almost, I don't want to say boring, because it's not boring to drive. These cars are amazing, but it's like, you know, in less than three seconds, you're going to jail. You know what I'm saying? You're at speeds are going to jail, where it's like, some of those older cars, like you could really rip it and get around in, you're like, you know, cop would probably not be that big of a deal. You're like, getting up to 60 is like a big deal, you know what I'm saying forever together. But it feels like it feels like you feel like, you know, it feels like you're moving really fast, especially when you're shifting to the gears, some of that. What was the zero to 60 of the Type R? Oh, like the 5.47, four and a half five wasn't. Well, you know. It wasn't below five. No way. You might be right. You might be right below five. Look at that. You might be right. You're probably right. Super cars were like four. You know, you're probably right. Yeah. It's like, that's like, now you of course, I do two point something. Oh, God. Half the time you're already. It was near five seconds. Mid five. Good guess. Yeah, good guess. Yeah, that was good. That was good. I had a V on his legs. That's why I know. Double ass shoe box kind of looking cars and trucks, well, like 55 Chevy. Oh, yeah. But those are everything like that. But you see all the, like the 80s and 90s pickup trucks are all like coming back. Oh, yeah. Real expensive to refurbish. I was going to say if I was to like pick, like when I was a kid, like my fair, it was definitely back the future of the Toyota lifted Toyota. And I'm not like, again, like I'm totally like American. I know somebody who's, who had that. I would totally be in that. Yeah, yeah. That's it. I remember when that, that, that movie came out. That was all the KC lights on. Oh, what's it? What's it? What's another one? You do besides the samurai swords. Oh. Dirty underwear. I mean. Oh, no, because you have to know. Oh, wow. So I do collect some coins. Oh, yeah. Like special coins, you know, not how about your silver gold, dude. No, no, like some older, some older coins. Yeah. But I'm not, I'm not really big into that. I'm not. I'm not. I know it. I know it. I know he's got a base. He's swimming. He's having your coins. Everything he does. Yeah. Oh, boy, that, you know, it's a tough one. I mean, some artwork. Oh, yeah. You're okay. You're a oval team decoder ring. I see. I have a whole array of those. Yes. Yeah. Oh. Oh, boy. What else? I mean, I collect the Japanese flutes. That's another one of the things. More than one? Yeah. I have a bunch. Oh, I didn't know that. Yeah. I just thought you had one. I didn't know you. There was a need for more than one. Well, there isn't often times. I mean, there's cars. Depends on the length. Flutes. So, I have, which ones do you want? Yeah, you. Yeah. You said. The one. He said himself up for the. The one eight. Yeah. The one eight. That's the basic size. The one point eight. Obviously, it's not the size. It matter. Yeah. It's how you use it. It's how you use it. It's how you use it. You are. Woo. I was everything after becoming so dirty. Yeah. I have all kinds of things. I have interest in. But, yeah. I could get into watches. Yeah. You know, it's really just a matter of. I can only have so many hobbies, right? Yeah. Yeah. Yeah. I love retro stuff. I think now because we're older. Yeah. I saw this one post where it was like a bedroom and it's like, when everybody thought an eighties bedroom looked like and it had like neon and it's like, what actual eighties bedroom look like. And it was like wood paneling. Brown carpet. I'm like, yeah. That's exactly. Ugly. It was ugly. It was ugly. It was not what they're showing the movie. It wasn't the popcorn walls that. Woo. Oh. Yeah. And you can't help but think, don't you? I always like, I look at stuff where we're at now and I'm like, are we going in in 20 years? I'm going to be like, this is so ugly. Yeah. Like that's the part I have a hard time. I mean, you just went, you were looking at some properties. Like, and you watching, it's like, oh, god, this thing needs so dated. So dated. So dated, right? I don't really get into like the brown and like the, uh, the baby poo, like colors palette. Like, it was just like. That was a thing. Yeah. Like, who came up with that? Do you think it was because back then, like, it was easy like that, those color, those color palettes were easy to, like wood is already, so you went, maybe it's like hiding dirt or something. No. I think it was a contrast to the 60s because in the 60s, you had popular, like, uh, like colors, like really vibrant colors were popular in the 70s, it got kind of like bland. That would be my guess because that's a big difference. But you're right. Like orange, orange and brown and like, like, yeah, it's like avocado green, right? Yeah. So remember my parents, like, um, the, the tile and the, you know, everywhere in the bathroom and then in the kitchen, it was like this weird, ugly yellow, like, like diarrhea. So I mean, don't you, don't, I mean, you're doing your place right now too. Like, don't you? Like as you're going through, I think like, as you're doing, like, you know, is this going to be in 30 years? We're going back in. Well, I'm trying to, yeah, try to stick with stuff that's been good classically like nice design for a really long time. Good stone work. Really good stone work. I like this time. You're right. I mean, I feel like the cabin, the cabin, the cabin, I feel like the cabin will look good, even like, so there's something about like that kind of cabin vibe is just like, they could be a hundred years old. It still looks totally good. Yeah. I look at styles like that that have lasted over time and, you know, the craftsmen and, uh, what's the, what do you find it done? Mid century modeling, like, stuff like that's like lasted. So you pay attention to that. Well, according to this, it's a desire for personal expression, natural comfort and breaking from tradition, blending earthy tones, such as avocado, green, burnt, burnt orange, with bold patterns, natural materials, wood paneling, ratan, stone and innovative layouts like sunken living rooms, sunken living room, it's called by counter culture, pop culture and a focus on individuality and covenants. Every baby, we say that with a sunken fire, that was like a thing, that was a thing for a long time. I mean, you know, there's something about it. If it was done well, that, well, I mean, think about, think about before televisions were on every wall and everybody had one in their pocket, like I could totally see when you have friends over, you would have poor glass of wine and you would sit in a little sunken in living room around a nice fire and then went, like I could, that could, I could see that. Yeah, people lived different. So now it's like, you need open concepts because most people like, they want to be a part of whatever's going on in the living room while they're in the kitchen, you know, but before they'd sectioned everything off like, that was, that was the way it was forever. Yeah. All right. I want to tell you guys about just the, just what a absolute blessing it's been that I got to, I get to train my daughter and my niece regularly now. That's cool. This is a hack that I think I'd like to share to parents of teenagers. If they get into exercise and if you're experienced with, with working out, to train them and here's why it's so hard and I, you, you talked to a lot of parents of teenagers who'll communicate this. It's very difficult that your teenagers kind of open up and just sit down and talk with you. It's just kind of hard. Like, you know, how was school? Fine. You know, what's going on? Nothing. You know, it's like, you know, and they want their space and I totally get it. But when I'm, and I remember this as a trainer, when you train people, everybody opens up. It's something about movement, something about exercise that does it. And so now it's, it's like two or three days a week, I'll take them to the garage and train them. And about 20, it's, I've timed it. It's like 15 to 20 minutes and then they, they totally warm up and start talking. And they start talking crap to me because they're, you know, because I'm dad. So they start making fun of me. We start joking. We have good conversations and it's all connecting. It's so valuable. It's so fun. Plus they get good training because I literally started that last week. Did you? Yeah, with the boys, we do twice a week and I'm trying really hard to be consistent with that like every week to do it from here on out, but I was hesitant to do it forever because it, because of my perspective of like when I was growing up, I didn't want people to interject and kind of like forced me to do anything. I wanted to come, you know, go for things that I wanted to do, but it's like, I'm finding out that they want that for me. They want the coaching, they want the direction, they want the instruction. And I was like, I'm not giving it to him. And so I was like, you know, realizing that as I was teaching them everything down there and they were like responding and they're like getting into it. So, but yeah, you're right. Did you definitely open up a lot more? Did you have, okay, I'm still curious of that dynamic because I have a lot of similar philosophy with Max of like, I kind of do stuff and reduce around, but I really patiently wait. Like patiently wait to see him engage or him ask questions and then I'm like, right there, okay, I'll teach you. I can't wait to do stuff like that. And so I'm curious that that was that, did you finally realize that and then you started engaging more? Or did they actually ask? Did they come up and be like, Dad, what do I do here? Well, I saw momentum there. So Ethan already because he was getting introduced to it at school and like they're doing a weight training class. He was starting to kind of get the bug. And I was realizing like just, I was asking questions and kind of just watched him naturally doing a workout in zone and I just gave him a little bit of advice. And then he really responded to it and he was like, Oh, that was great, Dad, let's do that again, kind of thing. And then I was like, Oh, I've been like, I haven't been there like managing that at all. But I think, yeah, because the whole time I've been, I've been like really reserved because I, it's like, I want it, I want it to stick and I'm realizing that like I was, I had no choice. They've had choices like this whole time. Yeah. And it's like it's, it's a weird thing where now they want like direction. Yeah. Tell me where to go, Dad, like tell me which thing and so it's different than my mentality grown up completely. Yeah. I think good and right though. I mean, I think that's the way to go is like, no, I waited to and they started asking me questions. Yeah. But here's what it, here's the value of it. You have, you start to open up conversation just naturally because it's a workout. It's not like I'm forcing anything. You just start warming up, they get, they start to feel the exercise, next thing you know, we start talking, so it's great connection. It also opens the door for influence and here's how. As I'm training these girls, I, and I know, I, I, I knew the questions will start, wait, how fast? How long does it take to build muscle? Am I getting stronger? So I'm making notes of how much weight they're lifting and pointing it out that way the next time we work out, oh my god, you added 20 pounds to your trap bar deadlift. Yeah. Remember last time we did it. Now I've got influence. Because now they're like, he knows what he's talking about. This is working. Yeah. Everything he said was going to happen. That's right. So now a month into it. Because I'm only about a month and a half into it. Now a month into it, they want my input because I've already proven. Yeah. I know what I'm talking about. Yeah. Because it works. And now that bleeds into other influence. Of course. Because now I'm going to see, now I can, I see that they want, they're asking me questions about other things just because now they know dad, I mean, it's so great. This is not the best analogy or comparison, but it reminds me a lot of like when you, when you teach sales, like a great salesperson is get somebody ask the ask for it. Not, you don't sell it to them. You don't tell them you should do this or why it's so good, it's not telling. It's not. And if you do a really good job of asking the right questions, being patient, showing value, like, they should ask. And until then, I'm not selling. I'm not going to, I'm not, and I feel like that's how I've always positioned everything that I want my son to do. But it's like, and I'll, you know, it's slightly introducing it. It'll be around him. He'll see his father doing it. And it's like, just wait, wait. And then when he asks the questions, then I can insert and go, okay, I'll do that. I mean, I just, I've found everything that I've done like that with him because there's, there's a part of me who's like, he should be ready for this or he should be wanting this or I want him to read this thing or be into this thing. And it's like, every time I'm like that, it's just, I, there's pushback, he doesn't want to. And it's like, every time I'm just like, you know, it'll happen. Or it can't, it'll happen. And then when it organically happens, it's like, it's on because then once they, when they're interested and then you're there to answer or help, it's such a different experience. It's been that way. Oh, it's been, it's been so much fun. Speaking of working out, um, there's some studies that came out that showed how much I'll pull it up, how much you need to exercise to keep the muscle that you've already built. And this was for I'll pull up a study. So this was, this was a, an article that was published in sports illustrated everyday athlete platform. So this was a study, it was a 2021 research review. Is it news? How? It's a research review. Okay. So to review. We've seen and talked about the 1/7th. Yeah. Yeah. So this was for young adults who are, are, are already like into it. These are advanced people. Okay. So these are people who built muscle, build strength. They're fit. Yeah. Okay. How much strength training? So not like the average person, but people who actually work out really hard. How much do they need to maintain what they've built? One day a week, one day a week. And they tested it for 32 weeks. Yeah. It's crazy. One day a week of a hard workout. So they said it has to be hard. Well, of course, it was one heavy set per, per exercise, by the way, it wasn't three or five sets. It was one set per exercise. Once a week. You do one set, per body part and a whole workout. Make it hard. Once a week. Keep what you've built and the studies show up to 32 weeks is how long they, they stretch these out. That's crazy. Yeah. That's crazy. So some people, you know, we're encouraging for people, super encouraging, it's, I mean, it's, I, it's, I'm so glad we're doing this episode right now because this is a conversation. I just had the golf course. I'm like, we're in balls and my buddies asking all these questions. And the protein was, I was like literally telling him like two things and I was, he, I was like, don't worry about all the other stuff yet. Just be consistent with that. Even, I said, even you're the way he was training, like he was doing a lot of body weight stuff in his garage. And I'm like, I'm not even going to critique that yet because you doing that paired with you actually making an attempt at hitting your protein, you'll always see some, then I'll go in and I'll start to modify your training and give you a little bit better exercise. Yeah. But just start there, right? And then I was like, and then after that, then we'll, then then I, if I do a good enough job of teaching you that just that and you listen to me, you'll see good enough results that you'll get excited about it and then maybe you'll actually want a gym membership and you actually get a barbell or a vest and then I'll really show you the gains. Come on. And then I'm going to blow your mind when I tell you how little you have to do to keep that because he's like, well, I don't want to be some jack bodybuilder. I'm just like, I know. I go, I go, bro, that doesn't happen on I get, I said, you know, hard, hard days to do that. Everybody wants to, it's like you tell somebody to read a book. Well, I don't want to be Steven Hawking. Yeah. Yeah. Calm down. Yeah. I said, but I, but I had to, I had to reframe and go, I actually want you to make that your goal and you, you just stop me on the way. Okay. So when you get to the point where you're just like, this is it. Too much, bro. Yeah. Yeah. Yeah. Too much. Then I'll tell you how little you have to do just to maintain that. And it's amazing. I'm like, if you can, if you can unlock that protein thing that I'm telling you about and then, then we'll get into some good exercises. And then then you get it, then you're going to get to that body that is nowhere near a body builder's body. And you're going to be like, I'm good. Like, I'll show you how easy to speak of changing your body and aesthetics. I looked up something on red light. So red light therapy is so fascinating. It does so many different things. Do you guys know that there's studies on red light therapy and body contouring? Do you know what body contouring is? Like, like, like, like, like, targeted shaping of the body, shaping of it. How is that possible? Reduction of inflammation and they think maybe enhanced fat loss, speculation, but probably reduction inflammation to the tune of inches. So like shiny red light on your waist will shrink your waist a little bit through red life. That smells like marketing stuff. No, no, no, no, the studies show there's a reduction, there's a slight reduction in size, which is that now? Well, if it's localized to the inflammation areas, I mean, that's what they're thinking at a logical sense. They're thinking it reduces the swelling that that we all naturally have in our body and it shrinks things. So that's the case. So you can really shine it on an area where the face and we know what's coming right. Because they've already done the ones that on the face, there's going to be a belt that people put on. Well, the problem with that though is like really good red lights are, oh, yeah, it'll be expensive. I know. It's just these are the offshoot, like, gimmicky, like, what's that called, like, Skymall, you know? You're all buying the Skymall version of juice, like, come on, stop buying that. You have to read because it's still a thing, right, Skymall? Is it? Yeah. I haven't seen it. I took a flight. I took a flight. Not that long ago. And there was a Skymall. I buy these things on a Skymall magazine. Obviously a lot of people. It can't be. It was the last time you saw one. See who owns Skymall. Yeah. Just kidding. It was not that long ago. I saw a Skymall magazine. There's a sharper image. Remember sharper image? Yeah. They still exist. Cool stuff, actually. That one's a little bit. That one's a little bit cooler. Skymall is definitely. Yeah. Like, who buys it? Hey, you know what? It was the T-mou before T-mou. Yeah. It was T-mou. It's only in the lookout when you forgot. Like, it's a pretty big thing. It's a pretty big thing. I got to know. And your Wi-Fi is not working? Yeah. You got to read Skymall. Yeah. I remember buying something before everybody knew what T-mou was. I remember buying something from it because I just was, I was searching something. And then I, you know, one of the hustles I have on there is like, they don't like tell you size. And so you, you're, you order this thing that you think is meant to be that comes and take this. Oh my god. And you wonder why you paid it. What did they say there? Yeah. I don't think they're really in, in planes much anymore. So it's made me an online catalog now. So acquisition marketing bought the brand for 1.9 million in 2015. Yes. There was nothing. Yeah. Oh, after Skymall filed for bankruptcy. Yeah. I bet you, after Amazon, I just put it, I just put it in. Oh, I just put it in. Who's shopping in the plane? I don't know. Okay. We were just, who was I just flying with? And they, and they made this, this comment. It wasn't one of you guys. I was flying with somebody somewhere. Just recently. And we're walking through the airport. And there's like a, like a Louis Vuitton store in there. Yeah. And I'm like, oh, there's Louis Vuitton store. They're like, who the hell would buy a Louis Vuitton? I'm like, well, listen, if I, I mean, I've been in a lot of layovers for like four hours stuck at the airport. You go eat and drink so much. Yeah. And I'm sure they don't charge taxes or something. Maybe. Well, yeah. It's duty tax free stuff. How does that work? Is it, is it considered like you're not in the same country? Like, how does that work? Yeah, I don't know how that works exactly. This is going to be outrageously higher, though, right? I think. Yeah. I don't do. Yeah. It's like gambling in the airport. I don't know. What are you doing? I will say I'm a little disappointed. Sky mall is no longer in planes. What? Because I enjoyed flipping through the magazine. Yeah. There's nothing in, in planes now. They used to all have like magazines, you know, their own magazine. Listen, before, before phones, that's how you got people like that. In polls, you've got to wait four hours. Do you know what, you know what advertising now disappeared as well? I don't know what it was to be very effective. And I know this because when I manage gyms, if I put an ad here, I always got better from this fecal matter. It was. It was. Let's be honest. It was the ads in front of urinals or on the wall. Oh, you don't think those still do good? I don't see them anymore. At bars, like bars, like clubs and bars, they still, they have digital ones now. Oh, yeah. Yeah, above like it. But back in the day, those did really well. If you look at the data on those, they didn't really well. I think they, I don't think they're not bad. And I think there's still a lot of places that, like bars, or you got a lot of like a club, right? A club that's getting like thousands of people coming through. Yeah, you put up. You know, that was a job for some people selling those. I know. Yeah, I don't know if they do that now. So now I'm telling you, in the gyms that I managed, that was the first place I put flyers was on, was it right on top of that? Who's the guy? Who's the, who's the big buff? Picasso. Yes. There was a personal trail. Oh, that's his name. Joe Grasso. Joe Grasso. He had them all picked through this. Yeah, traps, he had all the urinal arms. He had the urinal alone. He was the name of his personal trainer. It was, yeah, I see if you can remember. Joe Grasso. But it was, it was like iron, jammer. No, it was like a personal trainer. He also saw that. Yes. Definitely. It was Joe, Joe's jammer. Elite training. No, no, no, no. No. Is he local guy? Yeah, he was a local guy. There was Santa Clara. Real estate agent, like in the Sanctuary that would put his face, like, on the urinal cakes. Oh, that's great. That might be him, but he might have changes in it. If you pulled the ad up, I mean, look for, look up urinal, urinal fitness ads and, in San Jose, but he'll pop up like that. Wow. Look, it's got like a, what is that? It's involved in change. That looks sick. Oh, that's a throwback. Yeah. Oh, speaking of gyms, did you guys journey that pro? Look at, he's, look at Holdios. That, that was him. Oh, yeah, dude. He looked so different in the, uh, in those pictures. It was him. Yeah. And he looked, he looked jacked in him. He got to find it's old. He's, he's all, is all where he's rebranded. Yeah. So speaking of gyms, have you guys, uh, caught up with Jeremy Windy at all? I, I saw your thing. Yeah, I saw your thing. He, so he's like super, he became super Christian. He opened up a gym in Roseville. That's like a Christian theme gym. No, I didn't know that. Johnny was telling me about this. And, and he's like, all in that direction. Johnny's like, dude, it's a sick gym. Uh, and he's totally pivoted and I moved in that direction. Oh, interesting. Yeah. I'm going to try and reach out to him. I'd love to, I'd love to go up to his gym and feel like I like, I'd like to hear you read on that. Absolutely. Yeah. I'd like to hear you read on that. I mean, yeah. But he was never really good, dude. No. At all. No, not back then. Not back then. Yeah. Well, I mean, I, I also, I've questioned the motives too. I don't know. Always. Yeah. So it'd be, that's why it'd be interesting. But his gym, I think looks pretty sick. So I'm going to take a look at it. Yeah, I expect that from those guys. Yeah. You know, is reach out to your boy, Phil. Yeah. Yeah. Yeah, Phil. I think Phil talks. Does it have a furry leather suit? Do those machines? I do eventually want to talk about that. We don't, we don't have time to get into that right now today, but I do want to get into all that conversation because I think our audience so they know kind of what's been going on and everything like that. I think it's important for us to go through all that and explain what has happened over the last year. So we're cliffhangering it. Yeah. I'm going to cliffhanger right now because a lot of stuff is still going on. But at the end of the day, the reason why it's taking as long as it is for everybody, it's been interested in the peptide and that whole breakup and whatever. I can't disclose everything that went on over there, but it was a shit show and very difficult for us to move on. And we did and we're taking it very seriously the next relationship because it's about our people. It's not about money. The amount of companies and stuff that have been offering and coming after us, they're everywhere. And over 13 calls now on this and it seems like there's a million of them that every one of them swear they're amazing. They're the bads. They'll take care of our people and stuff. And so the vetting process and making sure that we don't have to do this again is why it's taking the time. So I apologize for the people that feel like they've been left hanging, but I also don't want to make a rash decision either. So that's all, well, I'll get more into it as we get closer to that. Paleo Valley makes literally the most delicious protein powder I've ever had in my entire life. It's their bone broth protein high in collagen. Their chocolate tastes like chocolate donuts. They have salted caramel, super easy to digest. Go check it out. Get a discount. Go to paleovali.com/mindpump. That link will get you 15% off back to the show. Our first caller is Zach from Indiana. What's up, Zach? I'm doing Zach. Hey. How are you guys? This is surreal. Yeah. Good man. Who helped you? What's up, man? Yeah. I was going to read this because it's a little bit easier. I'm like crazy nervous right now. This is insane. Yeah. No worries. Is that okay with you guys? Yeah. Go for it. Justin's nervous. Oh, yeah. I sweat a lot. Yeah. I'm shaking and sweating a little bit. Firstly, thank you guys so much for all you do. I have been watching since before COVID started and truly appreciate the example you guys set as husbands, fathers, and just being good men and leaders. You have been a huge blessing in my journey and fitness and health. And the main reason I was able to stop doing it incorrectly and actually start to heal my body. Nice. So, my question is, how can I overcome constant muscle fatigue? Mainly in my legs. It seems regardless of decent sleep, good nutrition, stretching, and water that I feel a lot of weakness in fatigue throughout the week and sometimes even up until my next leg day or chest air, whatever it may be. Six, one, three hundred and fifteen pounds. A father of two with one on the way, working at warehouse about 40 to 50 hours a week and do a four day upper lower split with the fifth day on Friday doing arms and abs. I hit 12,000 steps a day and do stairmaster and incline walk as my cardio and my lower days. And I'm currently training to build as much strength and muscle as I can because next summer I'll be starting fire academy. Okay. And reduce the volume a little bit with that amount of activity, walking, a split. Let's go back though and talk about what you mean by feeling weak because there's an over trained feeling and then there's a feeling like your muscle just aren't firing the way you want. Or your constantly sore. Yeah. Define what you mean by that. Okay. So it's not typically so much of the soreness. It's just like a weakness kind of like almost like tired legs, I guess you could do the best way I would describe it. First place I would and it says here you went on TRT. Did that make a difference? Yeah. So I've been on about six months and got my lowest up to about 600. They were for the last five years or so below 300. So that's definitely helped quite a bit with recovering stuff along with like creatinine things. But I think I still have a while before I start seeing some like real real benefits from it. Okay. I could also bump you more than that. It's still pretty low. The first place I would look with because if you're explaining a weakness that feels kind of like uncharacteristic, like you know your body, right? So for like just feels like I'm just my muscles just don't feel like themselves. That can point to a nutrient deficiency. Do you take like minerals, vitamins? Do you take anything like that? So I take a beef liver supplement every day. I don't usually take a multivitamide, I use that as my multivitamine and just try to stick the whole foods. And I do take healthy indian, but aside from that, not really. Okay. I mean, sorry. Are you looking at the, I mean how big of a guy we are, the amount of calories we're eating, the amount of activity that we're doing a four day split. I just think we're doing a lot right now. It says here you eat 15 to 18 hundred calories a day. So I use, that was what I typically would do in a lose way when I lost my first hundred. I got down to two of five and it was from seven days a week in the gym and eating about 1,500. Now I eat about 2,000 to 2,200, but I still kind of battle with the, if I'm eating too much and not losing weight or like start getting weight or anything kind of like is a, I feel like I need to start starting myself without testing you, because we could do a nutrient. There's, I'm pretty, I feel pretty confident that your nutrient, you have a nutrient deficiency. You're not eating enough calories. Yes. Especially now he's on testosterone. Exactly. So your symptoms or how your explaining sounds like a nutrient deficiency, which would feel like my muscles just aren't firing and they're fatiguing way earlier than they normally would. The fact that you're eating so little and you ate so little in the past also points to nutrient deficiency because that's where you get your nutrients. And I'll be honest, a big guy like you, even if I had a nutritionist construct the perfect plan diet, I don't think you could get adequate micronutrients with 2,000 calories for a guy your size. No, definitely not. So, I would start supplementing with a quality multivitamin. So a really good multivitamin. I would also add additional minerals and vitamin D. So D3, zinc, magnesium, I would add those to your multivitamin, and then I would love to have all those, right? Legion has a good product of all those. So if you don't work with Legion, Legion's got all those. By the way, you'll know if this is correct within a week, like you'll just, yeah, bump your calories up to like 26, 2700 to start with at least 26, 2700 calories, at least start taking the multivitamin with additional minerals indeed. And within a week, you should notice a difference. If that is indeed the case, I'd also move them to something more like Mapsentabolic too. In the process, yeah. I would run a Mapsentabolic, bump my calories a little bit, take all your vitamins and supplements. And I think you're going to feel a lot better. You also can talk to your doctor too about maybe bumping the testosterone a little bit. 650 is not bad, but it's not even the upper limits of normal, right? So you could still, you can easily go up to 900 to 11 and be in that healthy range. I think going up a little bit in that in, I don't know if you're managing your dose or they are, but if they allow you to go up a little bit in that and then bumping calories. Honestly, start with the calories and nutrients first though. If that's the case, you'll notice it within maybe even within days eating that much seems terrifying. No, bro. Listen, let me tell you right now, a 100, a woman that weighed 145 pounds with this much activity, 2000 calories is too low for her. Yeah, yeah. Oh, wow. Oh, yeah, yeah. Yeah, yeah. You just, your body's just, it's running on fumes. Yeah, yeah. No, we need to get you to get you to like 3500, bro. Yeah, yeah. Right. But that ain't going to happen overnight. Like you got to, you got to work our way up there. But let me tell you one of the best parts about being on TRT and eating a calorie surplus and lifting weights. You'll build muscle. You're just going to build muscle, dude. Those calories will get partitioned over to building muscle. You have a, you have a loud muscle building signal 24/7 when you're on synthetic testosterone. How many, how many grams of protein and fat are you getting on that on what you're eating now? I couldn't tell you the only thing I've, I've had bad relationship with like tracking. So all I think I tracked is my protein in calories. I eat about 200 to 225 grams of protein a day. And are you, are you going for lean protein? I do ground beef and I do do two scoops of lean protein. Yeah. Yeah. Yeah. Bro, your, your nutrients are too low. Yeah. Yeah. I mean, I'm pretty, I'm pretty sure. Like I said, you'll know within a week and the supplements I mentioned are super cheap, eat additional food. I mean, I would bump you up even higher, but I'm starting off slow, so you don't freak out. And I think with it, I like I said within days, you're just going to feel like a different person. If, if what I'm saying is indeed right, when you're out with when your training is going to totally change. Yeah. So all of that is in the positive. If you just kind of stick with that mentality, if you, if you told me what you were eating with your strength training, cardio and activity, and you said, guess how I feel, I would guess what you're telling me. I'd say you probably feel weak and tired. Yeah. So. Are you still doing football in the weekends, too? That actually just ended. Okay. You solved all the. Yeah. A 50 hour work week. Football is on, on the side, 12,000 days to, yeah, I would, I might go mass 15. I might even go all the way down to that, bro. Yeah. Can we, can we get you on mass 15? Will you follow that? Yeah, as much as that hates you, I have a list of you guys forever and I trust every word that you guys say. Absolutely. I do about 10 to 15 sets per body part right now, per workout, no, like per week per muscle group. Oh, that's, that's all right. You know, let's go mass 15. Do what we said with the calories, the supplements. Let's have you back on in 60 days. Yeah. I think within two weeks, you already see and feel a difference though, just so you know, like a new human. Yeah. You should feel a lot better. That'd be nice. It's actually strong for my size. I feel so weak for being, no, you will, you'll, you'll get strong, well, you'll get what's going to be difficult for you to wrap your brain around is that we're going to make you eat more. You're going to do less and you're going to get stronger and feel better eventually we can ramp up volume and stuff like that. But we got to get the calories up, get you fat, get those nutrients in you and then you'll start to see a difference. Okay. Hang in there. Yep. Yeah. I appreciate you guys. Thank you so much. You got it, man. All right, man. Thanks, bro. Yep. Should be an easy fix. Like a logical issue. Competitive bodybuilders on, who take an F steroids, kill a horse, feel weak when they're pre-contest because their calories are low and they're doing so much activity. They feel weak. Yeah. So I, it's natural. Yeah. I, he's, bro, he's a big. Well, he's not eating enough. He's eating low calories for a, a woman that's a, I never, I never went lower than 2,300 calories. Yeah. Ever. Yeah. And how strong did you feel? Just two weeks, you feel like a walking dead man, but that's last two weeks before stage is 2,300 calories. Yeah. That's the diet activity and none of the calories. Yeah. So he should feel a difference, really. If he does everything he said, you should feel it like right away. Our next color is tyrant from Australia. Stop tyrant. I do it, man. It's happening. Hey, guys. How's it going? Good. Yeah. Yeah. How can we help you? Yeah. I just want to thank you guys for a quick. For having me here. I wanted to also give a quick shout out to my mate Aaron from my house for putting me on to you guys to be honest, been absolutely obsessed with yourself since I started earlier this year. Yeah. Turns out my question, I guess, I'm feeling a little lost in terms of where I'm at with my friend me three and a half years into it now, I started it around early 20s and I was 128 kilos. I was, yeah, I would wait at the time for five minutes. So I was mostly doing medical reasons. I had like lots of makeup, so I experienced a lot of obsesias and stuff like that. So it's, you know, shedding a lot of that down to 88 now. I hover anywhere from 88 to about 86 kg. I feel a lot better, but yeah, since it's produced like absolutely a metric done. So that's been the biggest thing for me, but yeah, I think I met that point where I'm like aesthetically, I think I would like to continue to cut. But I also am having issues with my relationship with it in general like after tracking for so long. It's been a lot of yoyo dieting, obviously, there's the discipline time, sorry, seems to wear thin, fair bit over time, especially over like a couple of years of like trying to reduce, reduce, reduce, like there's points where I like got down to like 1200 calories, which was mental, given me and it might activity level as I tend to train about like probably five to four times a week on average. And my daily steps has always been anywhere from like 10 to 20 K a day, so yeah, no, I definitely shouldn't be that long calories. Yeah, I guess the promise of the question is, how do you find your next step or your next goal? Yeah. Good question. And by the way, great job, dude. Yeah. Yeah. Yeah. Where's the powder pounds on your own there? That's incredible. That's phenomenal. Okay. So here's how you know where you should go next. It's both it's combination of what you want to do and what you think you should do. Now sometimes those are different. And so when they're different, you try to find a way to want to do what you need to do. So I think the right answer for you is to take your focus away from your appearance and move it towards more of a performance goal. But I did hear you say you want, you know, you want to continue to work on aesthetics. So the way I'm going to sell it to you is I'm going to ask you a question. Would you like to continue on this fitness journey in a way that doesn't feel stressful, that feels comfortable, relaxed and fun? I mean, yeah, that comes next. Then that's going to be the performance one. Yeah. So if we get you to focus on performance, it's going to, it's going to, it's going to be a little scary at first because you're not focused on the mirror or aesthetics, but it's going to feel very freeing to somebody like you who's gone through this whole process of cutting and trying to lose weight. And I think focusing on things like strength, mobility, it's going to, it's going to be a whole new chapter for you, and you're really going to enjoy it. Have you followed any maps programs yet? No, not previously. I've had a look at a couple of them, like you powerlifting foundations. Oh, that's a great one for me to want. I think powerlifting would be a great program for you. That would be a great program for you right now, dialed in just just like, like Sal said, just focus on getting stronger and then where are your calories currently at right now? Well, right now I'm not tracking it also. I finally just forgot about the scale I've fun about tracking anything I'm just trying to eat. Just enjoy and train at the moment and it's been both terrifying, but obviously free. So yeah, and my lifts have finally gone back up, like squat is getting back to 200 bench. I'm trying to get back to 130 and then lift, I've finally just reached, I've continued that month 180. Yeah. 200 kilograms squat. Wow. It's a 400 and what is a 20 pound squat? That's pretty good. Yeah. You're strong, dude. Yeah, yeah. You're powerless. Yeah. Powerlift is to move, keep feeding the body. If you eat the whole natural foods, if you track your pay attention, just protein. Just hit your protein goals, feed the body. Yeah. That's the main thing. Hit those protein goals, get strong. Follow that. After that program. It happens aesthetically as well. Yeah, yeah. The road. Just going all the way through that program, training to get strong. Watch what happens next week. Oh, yeah. And you're already strong considering your calories are low and all that. So this will be great. Yeah. Well, if I were to estimate it roughly right now, like I'm probably eating anywhere from like 20 sticks to the 800s, sometimes maybe 3,000. Oh, you're good. I guess. Yeah, you're good place. Oh, yeah, let's go powerlift. Yeah, let's do it. Yeah, you're good. Stay fed, though. Yeah, I try. You're hungry feed. Yeah. I've been trying to do like more run of you in general. Like I recently watched that physical one of the physical Asia, and I was like completely immersed. Like the athleticism of these people. Like the performance is just all the way else I kind of shifted my training style in that way. Like I added more client metrics and just way more like cardiovascular training. Oh, do you like that? I've actually been enjoying it for the reason. Oh, but let's go. Let's sit in powerlift though right now. Yeah, but you know, but here's a thing, though, what excites you more powerlift or more of that athletic training? Because that's the direction you should go is the one you excites you more. Yeah, I mean, it's like a it's like a four-color road, like both paths like, excite me. I think the powerlifting I'm terrified of hurting my joints more, but I also love the idea of being stronger and then with the athletic part, I mean, I just, it sounds so nice. It's not me. So at a press. Right. Like that. Like I live in taxi, so I often go behind the trail. I see. I see the flip. I still like power the first and then going into that. Which is me. It'll lay a better foundation for me. Yeah. I mean, I that's ideal. But yeah. You still be. So you're, you're torn. You're okay with even a direction. Oh, I have a way, like I'll be doing it the rest of my life, so it doesn't really matter. All right. Power lift after that. Go to performance. You're good. Yeah. Yeah. Yeah. Let's do it, dude. Get strong. Feed the body. Hit that protein and take. You're going to be good. We'll get back on your movement. Yeah. Get you up to speed. Yeah. Yep. Doug will send that over to you. Oh, thank you so much. I appreciate. Of course. Of course. Yeah. Yeah. Yeah. I know. You guys take it and I appreciate your time. You too, right on. Great kid. Yeah. He's a good place. Yeah. We're strong. Yeah. He'll be all right. I know. I know. I know. Sometimes it sound like he said pounds and sometimes he kilos. Yeah. Was it 200 200 kilos. Yeah. It wasn't 200. I believe so. Yeah. I believe so. Yeah, bro. No. 420 is deadlift. Well, it makes sense. That's kind of a light squat for it. That's strong. Yeah, he's pushing good weight. 120 pounds. Yeah, yeah. That's really good. At a body weight of 193. Yeah. Yeah. And he could have gone just for the audience. He could have gone either way. And I know Sal was leaning the other way because he's into it. But if he was just as open to both, I think it's a better pathway to build. I don't think there's a right answer. Honestly, I mean, I can make the case for either. But the fact that the here's the important thing, the performance oriented. You know what I mean? Yeah. It's not aesthetic. He's been so focused on the scale and aesthetic. Sure. They're both going to be valid. Yeah. But my brain goes the guy who admits that he's kind of yo-yo dieted into and lost, you know, 80 to 100 pounds on his own. Sure. Like doing a, you know, like a circuit tripod athletic. It's more symmetric too, because I think, yeah, like performance is a bit more comprehensive with the movements and like a lot of things going on, you know, we're just going to dial it in and then kind of move. That's why I can't create that. The thing with somebody who's yo-yo dieted is that power lift could either do. It could also move in a direction where you just start eating like crazy, whereas performance has a bit of a checks and balances, because you start to lose athleticism when you get too heavy. So I could see either one as a good direction, but he said something that made me realize like this is, he's on the right path. He said, I'm going to do this for the rest of my life. Yeah. Yeah. Yeah. So he's good. Yeah. Our next color is Andrew from North Carolina. What's up, man? How you doing, Andrew? Hey, guys, good to talk to you. How are you doing today? Good. Thanks for coming on. How can we help you? Hey. So I've been listening for a couple of years now. I've been struggling with my weight for a while in 2022 at my heaviest. I weighed 519 pounds. I was able to lose down to right around 400 and a little over a year. Then with some personal things fell off the wagon, gained most of it back. So back in April of this year, I weighed 516, went and saw a doctor, had some blood work done, found out I had vitamin D deficiency. And then recently, after listening to you guys, I've had some blood work done to check my testosterone levels, which are abysmal. My total testosterone number was like 119, and my free testosterone was, I think, 2.2. So I talked to my PA about that, and he kind of wanted me to weight another month before I jumped on to any kind of treatment. Then I saw I'm a month later, and I had lost 15 pounds since then. So I weighed myself this morning. I'm down to 468 right now. So I've lost almost 50 pounds since April. Now, my question is, I hear you guys talking about reverse dieting a lot, and my calories for the last couple of months have been eaten about 2,200 calories a day, and trying to hit like 200 grams of protein. But I really struggled to hit 200 grams of protein. On a good day, I'm eating like 180, and I'm not getting any very many carbs, a decent amount of fats in, but I guess what I'm asking is, I don't know where I should be at with my calories, and I really don't know what my protein target should be, and how to hit it consistently. That's, I guess, my first question. Are you consistent, Andrew, with your lifts? Are you lifting consistently? Yeah, four or five days a week. I've been using the MAP split program. I know it's a lot of volume, a lot of time in the gym, but I feel like I need to be in the gym most days to stay consistent and not kind of fall into old habits. I'm not able to do all the exercises, a lot of the unilateral stuff. I couldn't do a Bulgarian split squat if my life depended on me right now, and I don't know how to scale that down to be able to build up to that other than to just do, really I do like the first four days of split and then rest. You usually take a rest day on Wednesday, lift Monday, Tuesday, and then Thursday, Friday. What would you say your average steps are? I started out shooting for 7,000 a day. I'm probably at about 9,000 on average. Wow. Yeah. That's great, dude. Thank you. Are you on a GLP one? I'm not. My doctor prescribed fentermine, which is, I guess it's not a GLP one, but I don't know exactly what it is. Yeah, really strong. You got killing your appetite, I'm assuming. Yeah. I've never really, my problem was always eating late at night. I never really had problems with like snacking throughout the day, but now a lot of times I don't even really feel hungry at lunch. I kind of have to force myself to eat lunch. That's why we're having a hard time hitting the 200 grams protein right now. Yeah. When you're overeating, when you're in those places where you're starting to, you know, eat a lot or put the weight on what foods are you reaching for? What does that look like? Oh, it's Dordak. It's just garbage from fast food restaurants from Dordak show. That's one of the things I did was just delete delivery services off my phone for you. What's the difference between your appetite then and your appetite now? My appetite is definitely less now, but I think the focus on protein, which is something that I've gotten from listening to you guys has really helped me control even the amount of calories I'm taking in on average meal. For breakfast this morning, like 600 calories, that was eggs, bacon, and cottage cheese, and that's my breakfast most mornings. Yeah, yeah, yeah. Okay. I like that. So, and you're sticking a whole natural foods? Doing my best to, yeah. Okay. I'd say in the last month, I've had pizza once, and that's like the one meal that I've been off on, and that was over Thanksgiving when my parents were here. Good for you, dude. You're doing great, man. You are doing good. Here's the key. We need to eat more of them. Yeah, here's the key. Okay. I'd want you to eat four meals a day with about 50 grams of protein in each meal. Okay. That's it. And eat the protein first, and if you're still hungry, eat everything else after, stick the whole natural foods, make that a mission. I have to eat at least the 50 grams of protein per meal. I have to. Okay. And make that happen. I want to change your workout. Okay. Good. I don't like split for you. It's just way too much. Yeah. You can still go to the gym that many days. We're just going to have you walk on the extra time. Exactly. I'm going to give you maps 15. That's your strength training. And the rest of the time that you're in the gym walk, you just get on the treadmill and do a slow walk. Yep. That's it. Walk. Okay. So stay there for the full hour like you normally do, but now it's like you do your two good lifts, lift strong, so try and move weight, right? Okay. And then get over the treadmill and just walk. That's it. Just walk. Okay. And then just and just do that. And if you're consistent with that, everything will come into place. In fact, I think your appetite will go up a little bit for the protein with that kind of a training program because you're probably going to get stronger. But we'll see what happens. But if you're hungry and you want pizza, you want door dash, but you're like, man, I haven't eaten my protein. Eat the protein. Now, I'm not a doctor or in the position to tell you that you should get on TRT, but I guarantee if you see a hormone specialist, they would have put you on TRT already. Yeah. Because it's only going to accelerate your results. It'll make a big difference. It'll make a huge difference because you lift those weights. You hit that protein. You're going to build muscle. That's going to speed your metabolism. You're going to think you're taking vitamin D now. Yeah, I'm taking 5,000 whatever the amount that take that every day. And when did you start that? Back in April. Okay. Your testosterone probably is going to go up just from that too. Yeah, but on time. Yeah, we'll see. Did the vitamin D test was in April and then the testosterone blood work was in October? Okay. Yeah. Yeah. You should probably get on TRT. It's going to make a huge difference. Yeah, I will. It's hard to build muscle on that low of testosterone. Yeah. So it's not. And I, you know, your general practitioner is thinking this, just get down some of that weight and that part of the reason why your testosterone is low is because you have all this extra weight. No, it'll make it. It'll help with everything. It'll get you into that position where your building muscle, your metabolism kicks up. Are you on any other medications? No, just the fentermine and it's that's a 30 milligram dose. It's okay. When I first talked to him, the goal was to get me was to do that for like three months and then switch to one of the GLP ones and we just never have and his attitude has kind of been like, you're losing weight. So don't switch it up while something's working. Request the switch. Yeah. Okay. I really help with the food noise, but hopefully he gives him a one that he can modulate the dose, right? Because don't do the, don't do the ozampic or manjaro one where they're in the preloaded pens. You want one that your doctor can give you a lower dose of the stroller. We don't want to do what we don't want to do, which at least 80% of the people that get on GLP ones is it crushes their appetite. And then yeah, they eat way less food and they lose more weight fast, but they lose muscle just as fast. Here's another one. You already are telling me you're having a hard time hitting 200 grams of protein. That is going to make you 10 times. So here's another option. Another option is get off the fentermine, hit the protein targets, which you should be able to do off the fentermine, hold off on adding anything else and maybe work with a coach. Yeah. See how it goes. And have a coach work with, work with you through this process. I mean, I'd prefer no GLP one and know what's the fentermine, what are the fuck you called and just TRT because TRT is going in increasing his calories, hitting his grams of protein, putting him on a better program is going to build muscle. I would want you to feel an anabolic. I would want you with a coach, though, going through all that. For sure. Are you open to working with a coach? Absolutely. I just, I haven't found one that I'm comfortable with here. When I first moved down here three years ago, I was going to a big corporate gym and I worked with one of their trainers for like a month, but he had me doing, we got a good, we'll set you with one. I'm not someone call you our team will take care of you. Yeah. And I think if you see that now a control because if you go off the fentermine, your appetite's going to go up, but now you're with a coach who's going to coach you through this whole process and individualize the workout and do the whole thing and then, and then I feel very confident. Yeah. Yeah. Awesome. Yeah. We're how one of the coaches call you. Yeah. Yeah. Yeah. Thank you so much. I'll be seeing you. I'll be seeing you by the way. Hop in those calls. Yeah. We'll see you. Awesome. I look forward to it. Thank you guys so much. I appreciate you. I don't know. They prescribed that still. I didn't either. Is that like, is that like Finthin? I believe it is. Is that, is that, is that what? Finthin, right? Is that what Finthin is? I think so. I've never heard that. I double check, dog of all that. I think it's, it's a stimulant based appetite suppressor. Yeah. Legal math. I don't know if it's a methamphetamine. It's in the family though. I think it's in the family. Doug, look it up. So just, we're not totally wrong here. I mean, I don't know. I don't know. I don't know. But I mean, you get them off all that and put them on TRT. I mean, it's so funny. How funny is this to me? Dr. hesitant to put you on TRT. You're at 119. Put you on a Christian. Put you on fucking Finthin or GLP1, right? Yeah. But I could tell you why though. Why? It's a combination of Finthleramine and Finthermine. Okay. So it is. And it's stimulant, right? Oh, yeah. What's what family is it from those? Finthermine or is it like, uh, let's see if it's a, see if it's a methamphetamine. I bet it is. So I mean, explain that to me. Why? Why? Because he's so, he's so bad. I know. He's going off. We lose weight. All they think about is, yeah, shit. No, no, no, no, what? So when you're, when you, because what you worry about with going on, going up in testosterone, this is somebody, this is a tradition. The GP is obviously a GP. Going up into testosterone, you're worried about blood lipids getting altered. He's, he's already heavy. You don't want to increase potential inflammation, water retention, because that could increase his risk of other issues. So we're, you're dealing with a special population with somebody's 500 pounds. Yeah. And so they're like, you know, with testosterone, what are the risks of testosterone? Yeah, but this also shows you what, like, how narrow of a scope of the doctor is because you're right. If this is just an obese person who we're trying to get lose weight and he's not strength training. But if he's telling me, I'm lifting weights three to four times a week and I'm like, like, you're right away. He's with one of our coaches. Yeah, because I wouldn't, if that's why I asked the first thing I said, hey, how can this do your workouts? Oh, I work out four times a week lifting weights in a split. It's like, okay, that guy gets his testosterone levels up right away. And even if he accidentally has some pizza every once in a while, it's not to mention going from 100, you know, total to 500. It's huge. Improves your health. Huge. That's why it's crazy. What does it say there? Yeah, it's not a methamphetamine. It's a amphetamine. Amphetamine. Oh, it's an amphetamine. It's still an amphetamine. But they're not the same. No, no, no. They take the methamphetamine and sell so bad. Yeah, it's. It gives you a high aim. They're chemically related. It gives you a high. Yeah, and surprisingly, it's still prescribed, I don't know. Yeah. But it is the thin thin. That's what it is. Yeah. Half of it is thin thin. Yeah, that's the only way I've ever heard. And there's sprinkle something else on there. Our next caller is Corinne from New Jersey. Hi, Corinne. Hello, hello. Hi, how are you? Good. How are you doing? Good. I'm very excited. This is actually my second time in about a year talking to you guys. Welcome back. Yeah, welcome back. Thanks. I'll keep it really simple and I'll get into it. I'm 36 years old. And I just want to thank you guys for everything you do because you have absolutely inspired me. Fitness has always been in my life. I was a gymnast for probably 15 years. I got, and then after I graduated high school, I got into CrossFit and boxing and strength training and all of it. So I have a pretty well-rounded fitness in me. To go along with my question, basically, I've always been training like my friends and my family. When we go to the gym, I've written them workout plans. And my husband and I, with the support of my husband, I should say, we decided to finish our basement. We have a walkout basement, so it's a separate access from our house. And I wanted to start training people there. My plan is to file for an LLC to make sure I'm protected and things like that. I've already looked into it. That's obviously on the horizon. I don't have any fancy certifications or anything like that. It's really just my experience, my knowledge, my research that I've done. Obviously a whole lot of research listening to you guys and obviously beyond that. So with that being said, my question would be, you know, just any advice and tips that you may have as I navigate this. I'm still working full-time. I'm a teacher. So obviously my end game in the years to come would, you know, have this be my job. Have you taken our course yet? I have not. This is all really come to light within the past few months. I'm aware of your course. Obviously, I listened to your episodes very frequently. I just didn't really know what that entailed, but obviously I think that would help me. It's geared towards somebody like you. So it's less on the like national certification education. It is recognized nationally. It is recognized nationally and I'll give you some use for it. But it's more towards helping someone like you build your business. Yeah, it's about building your business and how to coach people. Yes. So how to be an effective coach and also how to build your business, both of those. Which I think are basically what we put in there was let's say you came to work for me in a gym and you're a new trainer. It's all the stuff that I would teach you. Okay. All the important stuff. And then you're then you're dumped in the environment of what over a thousand trainers that have gone through that certification that are in similar situation. Some obviously further ahead than you. Some just getting started also. So that now you're in a community with all of us where we're mentoring and bringing them along. Now if I could give you a little advice now, you're a teacher. What grade do you teach? I teach fifth grade. Okay, fifth grade. So you know this as a teacher. What makes you effective is less of what you know and more of how you build your relationship with your students. Wouldn't you agree? Yeah, no, definitely. Absolutely. That's like the key part. It's the same when you train clients. It's exactly the same. It's how good of a relationship. What kind of a relationship can you build your clients? Do they trust you? Do they come to you when they mess up? That's real important. Are you able to influence them effectively? And are you able to meet them where they're at? Because this is the big challenge with new trainers. As a new trainer, you're going to want to give them all the answers. Like I want to lose 30 pounds. Okay, do all this stuff. You got to meet them right where they're at and allow them to help guide the pace. Now you're going to push a little bit but you really help them. They guide the pace because if you push too hard, you'll push them in the wrong direction. Just a curiosity. Where right now will you get your leads to do that? That'll be the most difficult part for starting in a whole outside your family and all that. So I actually do have personal training experience. My cousin owns his own fitness. It's like a wellness and fitness gym. I did train for his company years ago and with teaching full time and then I got pregnant. So it just wasn't the right time for me. I loved it. I enjoyed it a lot and it was successful. But now I feel like that my daughter is six years old. I have more time. We have our own house and it's just a little bit easier now. Not I'm not saying it's easy, but I just I feel like it's a better time for us. I made an Instagram to start promoting locally and that seemed to help. I already have five people that I am training for free. It's friends and family. It's basically just to get my foot in the door and to see what people want and how they're responding to what I can offer at the moment. And it's working. Again, it's friends and family. That's okay. That's great. Yeah, and I feel like they're the ones who are going to give me the most honest advice which I need. I guess what I'm just most hesitant or nervous about is, you know, and my biggest thing to ask you guys is marketing and trying not to burn myself out. Because this is a passion and I don't want it to become a burnout. I think one, the way you're starting is the way we recommend is we tell you like where do we talk a lot about getting the first 100 reps. Get 100 100 people through you through training with you. I don't care if it's free. I don't care if it's family. So you're already on the right path of like just get bodies in front of you so you can get that great feedback while you're doing that. The course we get into also that like building a social platform and actually getting getting building community. That's a lot of what we talk about. So that's going to be the direction that you're going to go and it's a slow process. It takes time, you know, but you'll get good at it over over time. And then I don't know how far out you are from like a city and other business and so with that. But then starting to also we, and we talk about this in the course, you know, collaborating with local nutrition shops and nail salons and hair salons and. Yeah, doing things where again, same type of attitude. Get in there for free, build relationships, offer like some of the service to be known and be helping those people and then. Leverage those relationships that potentially get leads for paying. We teach you all that in the course, but you know, I was going to go exactly there at them because. One one mistake a lot of trainers make now. Is they think the primary primary way they're going to gain clients locally is through social media. It's hard to do that way. No, no, no. If you go outside of your house into your community and you, you know, if I was with you within a week, I would get you six clients just just from around where you're at. Right. And not like a huge social media person. I actually don't have it for myself. So I would rather go out and promote myself that way. I am trying to be better with social media, but I do struggle with it because I don't have it myself. So that was another question is what is another and you answer it for me another way to kind of. Yes, I'll give you, I'll give you an easy one, Corinne. Go to some local businesses. Like small businesses and train the owner for free. Oh, okay. Introduce yourself. Hey, I just opened a gym. It's in my basement. I was a competitive gymnast for 12 years. I love working out. I'm starting. I'd like to train. Let me just train you for free. Let me just, I'm looking to train people and I'll take you through some workouts. I specialize in this. You currently work out and just start training these owners for free. They'll become referral factories for you. Yeah. Okay. Yeah. No, that's great. That's great advice. I mean, this might be in the course as well, but what do you recommend as like a client load for right now while I am still teaching full time? While you're teaching full time. Yeah. Yeah, that depends on you. That really depends on you. Okay. Okay. That makes sense. I mean, find that limit. You know, I'm saying, keep going until you find that limit. You'll know better than anybody else like about. Okay. Yeah. That makes sense. Yeah. Cause I've seen it. I've seen it as low as 12 to as high as 35, depending on the the trainer and how crazy they are. Just keep. How much they're balancing. Just keep this a mic. When you're training people, you're on. Yeah. So 20 sessions a week is not like 20 hours a week at another job. You're on in front of people. So just keep that in mind when you're training. Yeah. Okay. Thank you. That's really helpful. So for the course, obviously, I've heard you guys talk about it, but how do you go about signing up for it? Is it obviously right on your website? Doug will send it to you. You can also have somebody call you if you have questions. And we'll give you a call. Yeah, we'll have Anne call you. Then you can whatever questions you have, she'll share it over with you. Okay. Yeah. Cause obviously my goal here is to transition into doing it full time and hopefully leave my teaching job. But that's for years to come. Like I understand it's going to take a lot of work and networking. Yeah. That's the ultimate goal. And I have the whole summer to really promote that because I don't work in the summer. Oh, perfect. You're going to love Anne because Anne is the ex-teacher. So that's what she did before she was trainer. So you'll love talking to her. She'll be great for you. Yeah. And that's like the part I love about it is writing up the workouts. Cause obviously I have the experience of typing those things up and being organized. It's just taking that next step. Oh, yeah. Yeah. You're going to love it. Awesome. She'll help you. Anne will sit over. Yeah. Look in your email box when you get get off the phone here. Okay. Awesome. Thank you. I really appreciate it. I'm very motivated. All right. Awesome. Can't wait to see in the course. Thank you. I appreciate it guys. Nice seeing you again. Right ahead. That's exactly where I was going to go. Cause she's like, I'm doing social media. But she's training people in person. A lot of trainers like, you'll get more clients faster if you don't go on social media and you go outside. Well, I think it's all local. I had a great talk with our trainers just yesterday about that and, you know, getting five or ten people in person listening to me for a half hour hour giving value is more valuable than me getting 1,000 eyeballs on social media in front of me. And so even though both have their value and have their advantages, those people who I meet, it's so much easier for me to then go, oh, and by the way, I have this free Facebook group where people just like you, I'm helping them with diet recommendations and exercise. And it's free. So it's really easy to, after you've met me for a half hour, our talking, you're giving you value to convince you then to join my free community. And you just keep repeating rants is keep doing that. You do, do that 20 times and you gain five to 10 people each time. And now you got yourself a little community and soon you'll have a little business out of that. Look, if you like the show, come find us on Instagram. We'll see what's up. 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 [email protected]. The RGB Superbundle includes maps and a ballad, 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 Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.