2886: The 5 Steps to Becoming the Fittest You've Ever Been (For Life This Time)

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All four of you are winners and the name I just read to iTunes at MindPumpMedia.com, including your shirt size and your shipping address. We'll get that shirt right out to you. All right, real quick. If you love us, like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at MindPumpStore.com? I'm talking right now. Hit pause. Head on over to MindPumpStore.com. That's it. Enjoy the rest of the show. All right, look, we're going to give you five steps to get you the fittest you've ever been in your entire life. Follow these, it will work. Let's define it first. Let's go. Yeah. Let's first define, are we going, yeah, are you aesthetics? Or are we talking about movement, mobility? Are we talking about, we're all both? Yeah, so let's talk about that. Because when I say fittest, I think people start to have different ideas. I would imagine most people's idea of fittest is like the best that they'd look. That's why I would think. Like the most lean, the most moderate, like their most conditioned. For some reason, a lot of people think that like, I can get up and run out, you know, so many miles. Yeah, so I want to define what true and good fitness really looks like. And the context here is, it's got a last. It's got a last and it should last for the rest of your life. Okay. I'm not interested, just as a coach or as a personal trainer. I'm not interested in helping people, or not as interested as I should say in helping people accomplish a flash in the pan experience with fitness because that doesn't really help anybody. What I'm concerned with the most or what I'm most interested in, or I should say in the back half of my career when I started figuring things out a little bit, was how do I get somebody to want to do this? And what does this look like forever? Because it could truly be life changing. And so I think that's kind of the direction that we should probably go. And so I think the first kind of qualifier is for that, if that's what you want. And I think everybody watching probably would say that sounds awesome. I think I'd like that is it should improve your life. Yeah, like it's going to enhance everything that you're already doing. Like it's going to compliment it really well. Yes, I love talking about this to people. You know, I just recently, for the last maybe six weeks, started a personal training again. I'm a great client, a friend of mine. Great guy. I've talked to you guys about him before on the show. He's a ER doctor, super smart dude. And so I get to have these conversations again, one on one, which, you know, side note, by the way, it's really remarkable how when you stop training people for so long, how you kind of forget what it's like to train people. It's like you're out of practice. And I get to have all these great conversations. I used to have all the time with my clients. And we were talking about this. And I said, you know, the really isn't an area of your life that proper fitness wouldn't improve. Like think of your life and think of all the areas of life that are important to you. It could be your work. It could be your family life. It could be as a husband or a father or a mother or a wife. It could be relationships with other people. It could be things like mental health, depression, anxiety, can be energy, libido, sleep. There isn't an aspect of your life that you won't have a better experience with if your fitness isn't better. So it's a quality of life and answer. Another way to say that is, you know, whatever the thing is that you're top priority, whether it's being a father, a husband, your job and profession, your sport, whatever it is that you care most about is, you know, would the healthier version of you enjoy that or be better at that. Right. That's on the other side, two hours a day in every aspect. And then on the other side of that, you live a long life. You're going to go through challenges. You're going to go through suffering or illness or deaths or, you know, loss of your job or whatever. In those moments, a more fit version of you, again, in the truest sense, is more resilient and more effective outlook for sure. 100%. Now there's a key here and that is that it doesn't become your life. Why do you put that in there? Yes. Because you can make fitness your life, which looks like obsession, body obsession. It could look like orthorexia. That's not what we're talking about. What we're talking about is this tool that can improve everything if it's used properly, which is great because when I love most about this, one of the most, I'd say probably for lack of better term bastardized terms in health is balance. You see some business too. I know Adam hates it when people talk about balance with business. It's this kind of bastardized term because like, what does that mean? That means you do an equal amount of everything. Life never looks like that. I don't know about you know, as a parent, I don't think you ever have balance or as a spouse or as a business owner, does no like equal, you know, I spend, you know, 25% of time here, 25% here. That's not what balance looks like. What balance looks like with fitness is I can modify my training and my nutrition to improve my life, regardless of what's going on. I had an experience of this, I've talked about this before, where I went through a really difficult period of time when somebody close to me was terminal terminal cancer. And you know, somebody I really cared about deeply and my workouts and my nutrition looked very different during that period of time. It very quickly turned into keeping me healthy enough and strong enough and resilient enough to be there for this person and for my family. And so balance was kind of baked in. Balance also looks like like this. You know, I'm going to go out with you guys. We're going to go out to dinner. We never go out to dinner, right? Altogether, unless we're traveling. Am I going to sit there and count every macro and look at my food like I'm, you know, trying to maximize my aesthetics? Or am I going to sit there and enjoy hanging out with, you know, some of my best friends and business partners. It also looks like this. I'm going to the gym today. Man, I am stiff. I am tired. I think today I'm going to do mobility and stretching. Or hey, I got a lot of my mind. I think my listen to a book while I walk on the treadmill. Or hey, I am on fire. Man, I feel great. I got great sleep. Let's go get after it in the gym. Balance is baked into this kind of naturally when you look at it as a way to improve the quality of your life and the important things in life. How has this changed and evolved for both of you guys in your gym? Because obviously, convincing the two of you or anybody else that's listening that would consider themselves a fitness professional or a fitness enthusiast, it's not hard to give in to that person that every aspect of their life is improved or better when they're healthy and fit. That's the easy. I'm kind of more interested in how that's changed and evolved because that's an easy box to tick, I think, for all of us. Like, of course, go to the gym, get fit, be whatever. So how has that changed over your personal journey? You know, when you first started and maybe like the way you trained and you looked at health and fitness versus, you know, 45 year old version of you, how is it different? - Yeah, I'll let you go first. - Yeah. - 'Cause that's a loaded one. So it's a lot, I think for me, it was, my mentality was to improve what I was doing on the field or what I was doing, you know, on the core, or, you know, sports driven pursuits of very performance related. And I, I mean, I enjoyed being strong and I enjoyed lifting, but it was always towards something. And so it always had to be like, this was gonna get me X amount more performance and I'm gonna get faster. I'm gonna get, like, it was like a metric. I always had to have like some metric attached to it for it to have value to me. Otherwise, you know, I knew that it was good and I felt good, but it wasn't really like I was put a lot of emphasis on that. I would go more and go harder and suffer the results of like overtraining, you know, just if I thought it was gonna like push me into another category sports wise. And I think that identity shift, leaving sports and leaving that has really, you know, been a hard transition for me to just lift because I'm just trying to enhance my everyday life, you know, and like, then sitting a lot has been really tough for me into like, you know, a reconcile with like, I used to be like, I'm so active and I stand all the time and I'm moving and so now like, I literally use fitness in like little spurts and I'm like, this is gonna enhance me. I'm gonna get strong, but really I'm trying to like, lift my mood. I'm trying to like, you know, boost my cognitive ability. I'm trying, it's like such a different, completely different mentality I have. And it's like what's gonna help my sleep, what's gonna, you know, make me more less moody around my kids or whatever. And so it's really like a completely different mentality than I have before. Would you say there's more or less structure to it? And is it more of an ebb and flow to your lifestyle now? Like is it, would you say it's like really inconsistent even like how you, how you work out and train and ever in diet and all the things like and where, I imagine if you were early days performance, it was probably very focused and if you're going after metrics, it's very consistent. And so does it look consistent now? Does it look very inconsistent right now? And what is that, what does that look like in comparison? - Yeah, I guess the biggest, if I go back and look at that series I did, you know, and I was trying to get that red press like brought me back in the mentality I used to have. - Sure. - And so it was like, it was a very stark contrast for me. And it was like very structured, very much on top of my head constantly. So it was, it was all consuming. And so like your first point with this, it doesn't come in your life. Like that was my life. Like my identity, everything I was pouring in was like my physicality and my strength. And like I was always thinking about how to improve that. So to kind of, you know, put that on the, on the back burner and think about the rest of life and like all these other moving parts. And you know, yes, it's inconsistent, but I try to keep it in there because it makes me feel good. And like I know the value of it and what it does and how it translates to everything else now. So yeah, but it's definitely like an undulating thing. Like I'm like, I haven't been in a while then I'll go through runs and then I'll come back and kind of coast a bit. And so the 50 minute kind of style do for a while. And then sometimes I'll go like two hours, you know, it just depends like more on my mood and how I'm feeling. - Adam, yours looks so different from when I first met you. So radically different. What's that been like for you? Cause that's a, it's so, so different. I mean, it's so drastically different. - Yeah, yeah. I mean, I can identify a lot with what Justin's saying. The only difference is that he was so performance metric driven. I was so aesthetic driven, but very similar. - Cause I'm audibly. - Yeah, like if I'm training, I was very all or nothing and it was all to improve my physique. It was like, there was no other. Every once in a while I went through kicks, when I was playing basketball just with that, where I'd want a little bit of performance stuff, but generally speaking for most of my training career, if I was in the gym, I'm trying to change my body. I am body composition focused and everything from my diet to my training and to my mindset all the time. Like he said, so very, very relatable to what Justin is saying right now was my mindset. Just it was purely around to say, now it's really, really, really different. I've completely let go of that. And I don't mean that, but like I've just let myself go and like way out of shape. But I've really accepted something that I think, and I think it's important because I think this is something we preach on the podcast quite a bit of this, healthy male body is somewhere between 11 to 18%. And kind of an ebb and flow in that. And I think I really allow that to happen a lot right now. I could, there's many times in just the last year where I was probably down to 11, and then there's been times where I've probably peaked it probably maybe not 18, maybe 17. So I probably bounced between 11 and 17, which is a pretty good swing, but it's never drastic. I never go from 11 to 17 overnight. It's kind of like, it slowly might creep there because there, I've got a lot of other things that are going on in my life. And then I can, then I start to bring it back down, but it's not the driver. I really look at our activity through the week. Like for example, this weekend, I didn't do any sort of training this weekend, but I swam and was out in the sun and I saw an ad, and so I went for a really nice walk with my wife, the beach and like, so, I count that now. Like I never used to think of that as, 'cause it wasn't a workout. Yeah, it's not moving my, that I make my chest look better. I'm saying, so to me, that would never check a box of I'm doing something to be healthier, but in fact, I would argue that sometimes that's more important to my health journey, getting sun like that, taking good walk, connecting with my wife. And so to me, that was a very healthy fit weekend, but I wouldn't think that way in the past, right? Where now I consider that pursuit of being healthy. And then, you know, I'll get in the gym maybe two times, maybe three if I'm lucky, but normally two times during the week, where I get a lift in and it's pretty moderate. It's a touch kind of everything, full body, and moderate intensity. I'm not trying to move or to gain, I'm really trying to maintain the muscle that I have and just stay active and move. And so I really look at it like that and just try and stay that way. I want to be clear too for people listening that doesn't mean structure is bad, especially in the beginning. No, no. It's the attitude going into it, is I think what you guys are. I also think too that, 'cause you guys have been at the obsession. You guys have been doing this for so long, you know what to do. That's right. Structures really good for people the first five years, but the attitude that goes into it isn't that it becomes your life. And admittedly, this is the most challenging one for me. I could speak to this all day long. I'm good at communicating it. I'm good at coaching people through this, applying to myself is very difficult. It's a very big struggle for me that I constantly struggle with or I have for most of my life, where it becomes my life. It becomes an area where it's too high on the totem pole of priorities. And it takes away from my quality life. My saving grace, just thank God for this, was training clients. 'Cause I really cared about, I really cared about the people I worked with. I really cared about the people that I communicate to you on the podcast. So I'm able to have a little bit of that clarity, at least when I communicate it. But if it becomes your life, it doesn't improve your life. That's what people need to realize. And the challenge with that, and I'm being honest, this is a struggle that I have, a lot of people who represent fitness are not honest about this. - No. - And so what happens is you look at them, and the way they look, or the way they communicate fitness, and you get a message that really is in 100% accurate. Because the way they're communicating is from coming from a place of this is life. When fitness is not life, fitness is a way to improve. - I would go as far as to solve to argue that most are not. I think it's very rare to find somebody who is really, really fit, and hasn't allowed it to become most of their life. And they try and make the argument of like, "Oh, that's just, I get up early every day at five. "It's no problem, it's part of my." But it's still, so they're so focused on it that, I mean, here's, if that person can't take a week off of training and it not mess with them, then it is become that. It's become that. And I think a lot-- - Or modify it when there's an injury. Modify it when there's a challenge that's coming up like that. - You lack of sleep or something like that. - And why I think this is such a, why it's not a good message for the majority of people. Because I don't think a majority of people connect with that or want that. Very few normal people, like just your average teacher, engineer, doctor, why doesn't work because they follow the advice. - 'Cause yeah, they see, they see, oh, what I need to become is this guy or gal that-- - Giving up. - Yeah, does this thing every day and maybe for a period of their time when they're heavily focused or they really, or their doctor just gave them crazy news, they feel motivated to be that person. And then life happens and they realize, no, I don't like it. And then they think that that's what they have to do to maintain a really healthy life. And it's not. And a lot of like, you know, getting back to some of the things that I've really changed for me. A lot that has changed is my relationship with food. I've learned to really figure out the balance of, you know, be able to allow myself on a weekend like this weekend with Katrina, you know, have a couple drinks at dinner, but they'd be mindful of, oh, you know, I was below on protein. I overconsumed alcohol calories. Definitely should probably go take for a walk. Definitely want to be mindful of tomorrow. How I eat like I'm just more aware of that. I was very on or off. If I like in the past, would be like if I was drinking, I'm also on dessert and we're putting our feet up tomorrow and eating like it was just one extreme to the other. And I think a lot of people do that. I think a lot of people feel like, oh, they do that one thing and they effed up and so it makes well eff the whole thing up where I'm not like that. I now I have this just I'm more mindful of of those those choices and I choose them in moments when I think they really serve me in my pursuit of overall health. Totally connecting with my life, watching live music. Oh, yeah, this is one of those times. Yeah, you know, yeah. Tuesday watching the, you know, the finals, you know, the spurs play where I'm by myself. I don't, you know, sure a glass of whiskey does sound nice, right? But it's not that, you know what I'm saying? I'm going to pass. No, I remember I had a client years ago. I was a, early as a young trainer. He was a very successful self-made businessman. He was an entrepreneur, no formal education, just really cool guy to talk to and he got, he trained with me because his wife got him training. So it's one of those situations where his wife's like he needs to work out. I'm going to get him training. I'm going to force him to do this. Happen to be able to. So he came in kind of reluctantly. Then he started to like it mainly because him and I, you know, became friends and then I'll never forget he came in and he said to me, his name was Jim and he said to me, "Soul, I'm never going to stop." And I was like, "Why? Why?" And he goes, "I give better meetings. I give better sales trainings. I'm a better entrepreneur." Because that's something that was really important to him. And what he noticed was when he took time away from work to improve his health, he actually got better at that thing. So step one is with this is how is this going to improve my life and the things that I know to be really important? Okay, so that would be step one. Here's the second thing to look at. You're strong. Strength is very important. The most important thing to consider as you get older is frailty. I know we talk about things like cancer, diabetes, heart disease, all very important things to focus on. But those are actually downstream of frailty or loss of strength or loss of mobility or loss of muscle. Strength is a very important pursuit for everybody. Now, can you go extreme with it? Yes, if it becomes your life, then you go extreme in that direction. But what does it look like to have good fitness? You consider strength. Do I have the strength to do things for myself? Do I have the strength to lift things? Do I have the strength to help people? So it's a very important thing to consider. I think that's also been something that's evolved and changed for me that is taking a lot of time. It's hard when you've done some pretty cool physical feats for yourself, all relative to who you are. To get my squad up to to over 400 to get my deadlift over 500 to hit these numbers that were big deals for me to still be attached to those. It took me a while to break free of that too. It's like, because strength is important. It's also relative to what you need it for. Being strong enough to deadlift 550 is pretty irrelevant to my lifestyle. There's not anything that that's there's a point where the returns on the investment are diminished. You sacrifice, this is for average person, you talk about, there's some people can deadlift 550 without sacrificing a lot. Yeah, most of us to pursue that deadlift, what other things are you sacrificing to get that? And it's not worth it. For now, like, now when I'm deadlifting and I'm lifting, and I can be, and it took me a while to do this, because my ego wants everybody else in the gym where that's around to know that I can deadlift more than 315 on there, but it's just like 315 serves me. It's like, it's strong enough that like, that keeps me strong, keeps good muscle on me, keeps me capable, also keeps me away from a lot of risks. Start creeping up over 400, and I start pushing that like all the injuries start happening and I have stuff. And so it's like, even this is like, understand there's a relationship with this that it's like strength for the average person. Absolutely. Go get as strong as you can. And then there comes a point where it's like, okay, you've now figured that piece out, just like the aesthetic piece. Now, the user wordback, or balance, what that looks like is, you know, it's not balancing like I have this perfect pie chart. It's that I understand that I've built good strength. I don't need to be my PR numbers, but keep that level of strength and maintain that for as long as I can. Totally. It's, it's so philosophical. Like strength itself and like to be strong. Like, for me, it's, it's, it goes way beyond that. Yes, you build this resiliency towards so many things. And it's that mental resilience is something I think is so overlooked when you're strong and you're pursuing things and challenges are in front of you and you're overcoming them. And it's giving you these rewards as a result of that. You see, there's a way through. And I just think that like people that don't physically achieve like any, any bit of this with lifting weights or challenge themselves, you know, on that level. Like, I think they really struggle, you know, and I think it's, it's harder as a result because you're just in your mind all the time and you need to get out of your mind. Yeah, I never forget as a kid. I was, when summer was helping my dad and he had this helper, he was like a bodybuilder, it looked like a bodybuilder. I don't know how big he was. He's a 14-year-old though. He looked like the super mustard guy. And I remember him just gassing out doing blue color work with a bunch of dudes that were half his size and me realizing like, oh, that's, there's a bit, there's a difference here. You're strengthened. And then there's like, because here's three and four. I'll give you number three and four real quick. You can move well and you can play and have fun. So that's quality of life. Like quality life is like, I can move well. Like abilities. I don't have, I'm not losing abilities. What does that mean to move well? Like, I could get up up and, you know, down off the ground. If I need to reach up and do something, I can jump. If I want to run and play with my kids or we're at the park and we're climbing or like being able to move well and be able to play and have fun is a massive quality life, uh, improve. Yeah. And that those are, like I said, the number three and four. And then number five, we talked about aesthetics. What does this look like? And Adam, you kind of mentioned this. It doesn't look like 7% body fat for a guy or 15% body fat for a woman. It just doesn't. Now, I know people are going to point out the super rare crazy genetic anomalies that exist in the world, the one and a millions and they're out there, you know, there's people out there that just eat skittles all day and seem to look like, uh, you know, they dedicated the gym out. But 99.99 percent of everybody says what it looks like for most, for most people. You look generally, generally muscular, generally lean, you move well and you feel good. Your body fat percentage is the guys in the teens somewhere in the teens for a woman. It's somewhere probably in the 20s. Give or take. Uh, and you've got again, you move well, you play well, you look healthy. It's not shredded. Everybody. It's not the person that he walks by down the beach and everybody stares at them. It goes, oh my god, that guy looks super crazy. That person doesn't have in a, a relationship with fitness that improves the quality of life. That person's life is fitness and the gym. And I'm gonna tell you right now, it's not worth. It's not worth it. It's actually a very unhappy place. Yeah. And I don't want to come off like, uh, shaming that person either because I think there's tremendous value similar to Justin's point about strength. I think there's similar value to, uh, getting yourself to that at a period of time. Just, but just like the like, it doesn't serve me to be deadlifting 550 all the time. It doesn't serve me to be 5% body fat all the time. But to pursue that, you know, the mental aspect to getting strong is saying huge value, huge return from that. And also all the muscle that I've built and what that what I get from muscle memory because of that amazing. Same thing goes on the aesthetic side. Huge value in, in proving yourself, you can be disciplined and regiment around your nutrition and your diet and be consistent with your work routine to be able to get yourself into a low percent body fat to see what that looks like, to know what it takes, to know what that, because then I think you do find balance. You see that you find the ends, right? It's obviously most people know it's like to be out of shape. They've all experienced out of shape at one point in their life. But have you ever been in the best shape of your life and then go, okay, I don't want to be either ends of this spectrum all the time. How do I hover here? I know what this takes. I know what, obviously I know what that takes, but not a lot, right? To get here. And I know this takes a lot of sacrifice and discipline. And I'm not happy, happier over here. So where is that at to find that that mental? So I think there's lots of value. By the way, this feels relaxed. Right. It's a relaxed place to be exactly stressful. And when you get to that, when you get to automatic, yeah, when you get to that level, that's what and you touched on it well by saying like, I don't want, you know, earlier when we're talking about just now having this like no structure, well, we've earned that right to have that ebb and flow because I know what very structured looks like and where it can take me. And I know what completely no structure looks like and not giving a shit. And so what is giving a shit with no structure kind of looks like what looks like easily hovering. It's also it's also never ending journey because look, you know, Justin Adam and Sal, now are not going to be Justin Adam and Sal in 20 years. And so fitness is going to be different for us then. What do we what's it going to look like? I can guess, but I don't know. Sure. So it is a never ending journey. But if number one remains number one, is this improving the quality of life? Then you'll be the fittest in the most real way. And it'll last. It'll be something that you enjoy doing. By the way, the reason why this is top of mind is because like this is top of mind for me because this is a constant struggle. Like I said earlier, there's almost 50. No, not because I'm almost-- But no, but because you know, it's just an idol for me. It's something that I'm dealing with. I try to deal with. I try to work on it. I had a conversation with my wife over the weekend. She totally called me out too, which I got really mad. I got an argument over it. But then I sat in the garage by myself for a while. And I was like, I think she's right, dude. I was like, tell her, like, I'm going to start doing this, you know, with my workouts. I think I'm going to start running. She's like, you're just fooling yourself. She's like, you're just trying to manage this thing. I'm like, no, not. I'm actually going to try, you know, running. Running. And she called me out. I don't like getting called out. I don't think anybody does, especially not from your wife. But I sat there with it and I thought about it for a while. And I'm like, yeah, you know, she's right, dude. I got to really try to make peace with whatever a good relationship with fitness looks like. I got to make peace with that. Not try to manage the look with the, you know, like I'm trying to manage the result that I want with all the little pieces versus like, let's just see where it takes me. And so I think I'm actually for sure. I can say this on the podcast. It's hard, dude. It's really hard. I know we're all different, bro. Yeah, it's really hard because I know, and I can relate to you, because I know that you also, you're, I mean, you have like Justin and I, and you like you are very obsessed with the strength part of Justin and you are the aesthetic part like me. So you're going to have both of our attachments and wrapped in a one. And so it's a lot to, it takes time to do that. It took a long time for me to truly accept and be okay. You see yourself at which you have experienced 5% body fat and see yourself hitting these numbers. It's hard to like completely let it go and be like, can I really be okay with 10% higher body fat than that? Or you know, 20% or 30% less strong than that guy and be okay when you, when you, when you know you're capable of something clicked, I'm not going to pretend to say it's going to stay clicked, but something clicked. And so I'm actually going to go to Jiu Jitsu tomorrow night. So nice. Oh, you are. I'm going to roll tomorrow night. Well, you do, you have always said that was the best. Well, the healthiest that was mentally was fitness. Yeah, for sure. Because it took me away from body like image and from like lifting. Yeah, because neither one of those, neither one of those are served there. No, being completely ripped or hell is strong where your PRing stuff isn't, neither one of those serve you in Jiu Jitsu. No, not at all. There's a community aspect of it. You know, my fears are, I'll tell you my fears are. Besides the fact that I'm the loose gains and all that, whatever stupid stuff I hate to say about the show because I'm so dumb. The fears are am I going to get hurt? And am I going to have a target on my back? Because the way you are, because I, yeah, I can have a big gap. Yeah, big dude coming in. Oh, and I was a purple bell. No, I'm going in white belt. Can you do that? Can you restart? I don't care what they tell me. I do not deserve. It's been 20 years, dude. I'm not walking in with my purple bell. That would put a target on your back. Becoming is a jack guy with your purple belt would put a target. Well, put the target is, you know, kind of a bigger dude, but also, you know, the podcast, if they recognize me, I'm like, oh, I'm going to go kick sales. You're a Jiu Jitsu fan. I'm for sure. I'm like, as soon as I go in, I'm going on my brother law. So he knows the whole deal. And I'm going to, until whoever I go with, like, check it out, dude, I'm going to go super easy, bro. So just please go easy with me. I mean, I'm going to step out when I need to and just be real, because I don't want to get hurt. Because it's, you're wrestling grown man. I mean, it's not, it's not controlled. You're like going in. I have a safe word you guys. Yeah. [LAUGHTER] So, yeah, so, Dave, did you watch the UFC fights or no? No, dude. You didn't watch you, man. Dude, what do you want to watch you, bro? Dude, it's modern. Dude, you have a skewed opinion about this. It's modern Rome. So what? Dude, you like MMA? You like Jiu Jitsu? I can't, dude. Yeah, I have no same, in claims, like, it's funny, because like, I was like waiting for Trump to be like, good issue. Yeah. [LAUGHTER] So, I'm feeding him grapes. Bro, but dude, it was, I'm sorry, I'm sorry, dude. All the hate whatever is mute, dude. It was the sickest thing I've ever seen. Yeah, it was the most amazingly well put together event, and like, everything just hit. The parallels with the Roman Empire are so crazy. I know. It's like four percent. For the glory of Rome. You know, you got like the jets flying over American flag. Two Patriots. Blue Angels with the Thunderbirds together, dude. Every fighter is probably my brother. I'm broken up, you know, dude. I mean, military everywhere. It was sick. It's so roomed. To back your argument. I mean, of, because let's say this weekend was not just that. I mean, you had the NHL finals, you had the NBA finals. So it was just like the World Cup or the World Cup. It was like a bananza of the Rome, you know what I'm saying? It's all, it's all the Coliseum's going on right now. But of all of them, the one that looks the same of like wrapping the patriotism. In front of the way, on his birthday. Oh my God. It's like we got wars that are going on. We're crazy spending. This is Rome. Rome needs to do this. Expand themselves. Put themselves into crazy debt. Distract the people you guys with crazy news. We got UFOs. Get an entertainment and bread. Yeah, don't let them look at the Epstein stuff you guys. Let's just get them excited with violence. This is exactly what Rome did. I couldn't watch it. But it was awesome. I couldn't watch it. Yeah, the sport of it's still so good. I love the fight. I feel like I could do both. I feel like I can be very aware of what I'm being fed. And at the same time, enjoy the steak. Yeah, this is like, I know I know I know Dan Well, I'm being distracted from this. Yeah, but it's the taste of the steak still tastes good. It's fully aware, fully aware. It's crazy. Speaking of which, it's like that. Speaking of all this stuff when SpaceX went public, right? Yeah. You know what? Break something every single time. I don't mean in a good way. Seeing politicians rail on someone who became a trillionaire. Oh, God. Oh, inside of me, I get this like stirring. Yeah. Like Elizabeth Warren, Bernie Sanders, like, you know, Gavin Newsome. You're money. I'm like, you of all people can't talk about this. You do nothing. You create no value. You never employed anybody from your own money. You've never innovated anything. How are you a millionaire? You create a millionaire. I know what your salary is for everybody. What's Gavin Newsome's salary? It's like 200 grand a year. How is he a millionaire? How is Elizabeth Warren a millionaire? How is Bernie Sanders a millionaire? Crazy. You see this? And yeah, we got a guy who employs tens of thousands of people. Innovates like crazy. I'm not like, I don't know the guy. So I don't know if he's a great guy. But from that perspective, like, you know, there's two categories. Okay. And I've heard somebody break this down, but there's like, creators and destroyers. Yes. Yeah. Politicians are destroyers. 100% they're takers. They're takers. They do nothing. No. Yeah. I mean, you see this with NGOs and everything else. And so, like, I don't even listen to destroyers. Like, they can go fuck off. Yeah. You'll also never hear anybody who's ever built a business and employ people say that about someone like you. Oh. It's only somebody who clock punches and gets a wage and has no idea how that company that pays their paycheck every single day got to that place. Like just know it's never, it's never somebody who knows what it's like to build something from zero to actually build it to where it has even a handful of employees. Because that's impressive to go build a business that employs five people is incredibly impressive. It's a very small percentage of people that can do that. And if you actually make it to where you employ hundreds, thousands, tens of thousands. Yeah. There's very few humans that can have ever done that. And that you just discount that, that that shouldn't be rewarded. Just come on. Stop it. I know. It's great. So, again, I don't know Elon. And the guy who does, and of all the guys, because there's lots of, you know, billionaires and a couple trillionaires, right? He's the only real official trillionaire now. But of all, he's, he's the dude that doesn't have super yachts and jets like all the rest of these cats do. There's a lot of these guys. There's businesses. Yes. And all these guys that have, like mega mansions all over the country and have, innovated in ways. So again, I don't know the guy. I don't know if he's the guy. I'm not saying he's like my hero. We're not, we're not. From a business perspective, he went into businesses that were like, nobody would be like, that's a good idea. I'm going to get into the car industry, you guys. One of the most regulated industries, and I'm going to make an electric car, crushes it. And then he's like, yeah, I'm going to, rockets. Who builds who? Rossi has a side's hand. I'm going to like address rockets. He reduced the cost of it so significantly through innovation and his own money. Yeah. It's wild. So it's crazy. Super impressive. I know. Super impressive. But anyway, I can't leave you're in for the ride. So you're crazy. I'm sitting back. You know what it is? I'm just saying, I was just saying, I was just calling it a text of you like every, every thing you do. So it's a, I am not, I am very risk averse with the investment. Super conservative business. I'm risky. I'll go on business. Those were all well worked together. Yeah. When it comes to money I make, I'm like super conservative. I just don't have good, you know, risk tolerance. But I look at SpaceX and it reminds me of railroads. What's his name? Who made the railroads? Rockefeller. Oh, the Rockefeller. Rockefeller made the railroads that the industrial revolution needed. Yeah. Yeah. You're building this energy complex. So SpaceX is, he's creating essentially the modern railroads for the future, future economy. Everyone's got to go through SpaceX to build their businesses. So, but what's crazy, I bought, you know, the IPO, I bought, had to buy it a premium because I bought it on e-trade. So what, so right out the gates, I lost money. Right? I can't, I can't see how much. Yeah, but I texted Adam like oh my god. I just bought a two second later. I lost Hopefully it stays there it was a little stressful you're crazy. You're crazy. I'm like I can't I can't watch that stuff anymore I really feel like I I made this Great thing that I did two years ago where I committed to I'm done sports betting and I'm gonna you know start doing As if better the start I know it's like I know more about sports. I do I just way better at that And so I'm I'm all in the other direction now. I've I've sold off and on max's portfolio all the Bed on the economy just and just a bit of the index is just I'm not gonna look I'm gonna It's all everything's auto and I'm just gonna be that guy who does that and then just walks away from it because Trying to pick in time is just been it's been a nightmare for me And then I feel more stressed out about it and I do worse than I didn't the only way I can do it Adam because I've done a couple Those but I'm pretty conservative, but the only way I can do it is I have to really believe in the company like Genuinely because I can write it the only other time I did that was what you guys remember when I bought GW Pharmaceuticals back in the day. Mm-hmm. They were doing cannabinoid research and I had learned about cannabinoids and how they affect whatever And I actually bought them on pink sheet, which is even before they hit the market and then they got orphan drug status for like the epilepsy Yeah, and it was only because I knew the science yeah, I believed in the company Yeah, and I rode that and did really well with it You know to that point there's something I've learned in the in the real estate investing game And I feel like same thing that I've heard in the stuff that I think is too big piece of ice And I remember going through all this with the real estate thing getting going deep down the rabbit hole of You know, I had all these spread sheets and you know making sure that everything penciled out like amazing and You know when when I look back now after almost 10 years The ones that did the best were the ones that were heart picks area is that we love this This is such a desirable place. It's it's not it's not a great investment But over time that ends up being one of the best investments I feel like in the stock world I've heard this advice before a smart thing to invest in if you don't know anything about Picking companies is where do you spend your all of your money like are you somebody who has you know for Sony TVs in your in your house And you have all like you have a road you like a fan. Yeah, or you are you bought every apple phone You know these are probably smart things if like if you are if you consume a lot of that that company and have consistently Probably a good like you're already putting money towards their company probably not a bad idea to invest in their company also I think it's kind of a similar type of concept is like if it's desirable enough to where you own a bunch of their stuff Inside your house and you're constantly buying their products. Yeah, probably a pretty good pretty good company I'm bought in so up down whatever. I'll stay in there. Yeah I got a stat for you guys that I think is an under I think it's a low number But it's still a number that I think people need to hear about CDC Says that over 60 million people in America are infected with parasites. I saw that But I think that's a low number. I think that's a really low number That's a lot still and that's all reported That's these are these are people. No, this is 60. Oh, I think that the 60 million that are unaware Like CDC says that there's 16 over 60 million. Yeah, okay, that are unaware Parasites are way more common than people think yeah in modern society I think we think of third world countries when I think of parasites But you know what a lot of people do in third world countries is they treat themselves for parasites once a year Every year they treat themselves when you live in a modern society You might not be obviously you're not exposed to parasites that you would if you were in a third world country But if you've lived for you know 20 30 40 years odds are you've been exposed and you've never done anything to do to do I mean they always ask if you traveled some play but like yeah, nobody looks in their backyard like all the opportunities There are for parasites to find their way to you. No, and the and this the side effects of this for like anxiety Skin issues of course gastro issues that key or hard to reoccurring Cebo like if you treat yourself for Cebo and it keeps coming back Could be a parasite we don't poor motility constipation Why I'm not writing. Yeah, I remember that was a huge unlock for you because I mean you had done all the gut stuff forever And then I'll send you do the parasite and the fixed yeah fixed so we're getting messages because so organify has In my strong opinion one of the best all natural you just got my set up for that. It's got one of the best all natural parasite Products I've ever seen so you know two ways you treat with parasites you go pharmaceutical route or you go natural natural is actually pretty good Everybody if you look at the data If it's formulated right it'll do a pretty good job and organify has a natural parasite Product comes with two bottles one is for the parasite one is to heal your gut And the messages are rolling in people are saying first off crazy stuff like I can't believe what I saw But a lot of people are getting like really good Symptom relief But I want people know with parasite cleanses like the organify one. It's probably a good idea to do two rounds of it Do one round wait maybe like 15 days do another round because You got parasites and you have the eggs that'll hatch And then once a year once a year do do something like this. Doug just pulled up those are what the most common ways for you Get it yeah So in the like the US for example Children of course because they are at day cares preschools pin words things like that. Yeah Sexual practices can do that as well. It's a specific sexual practice. Yeah Like butt stuff Justin thanks for the That's good to know Can now contaminated food and water Obviously if you like sashimi that you could probably Vegetable salad even yeah, and then of course pets and you know dogs cats livestock Things like that last time that you can actually transfer from pets. I didn't know that one. Yeah. Yeah I didn't know that yeah, so but if you're like raw food like if you eat salad all the time or vegetables or sushi Yeah, and you do that all the time or yeah, this is a toxoplasmosis or that one from the cats. Oh, that's a bad one Yeah, like I guess it gets you really impulsive and like really high risk behavior like after being exposed that is that true Yeah, yeah, is that the one that makes which is the there's a parasite that makes mice the urine They get attracted to cat urine. Yeah, I cause a condition to us humans can what are the side effects of that? Symptoms roll that yeah my my skit it from cats because there are so mice will get a track They get it and then it brings them like more attracted to the cat the cat eats it gets the parasite like the cycle What that's why in that grease? Yeah flu lights like symptoms That's why all that something would would make you attracted to your predator. Yeah, well, there's one that's crazy We think how that parasites doesn't there's a fungus that does that with bugs where it makes them crawl on top of a branch and Position itself and then sit there to be eaten. Yeah, so he get transferred to the Speed it's like you're a zombie. Yeah, that's quarter steps So this this weekend I told it we're hanging out at the pool this weekend and I'll connect the dots here I promise and I we have a we have a peach tree in our backyard and Man these squirrels go to town. Oh my peaches Mm-hmm, and I mean and it's pissing me off because they're not ripe and ready to completely pull off the tree yet So I can't just go pull them all off and so they're just and my dad come on bro He's like arch enemies of my my last last week my BB get my pellet. Good came in So my I've got my pellet gun and scope and everything I said dude. I'm all set up and Katrina's like what are you doing? And she's like you're not gonna shoot the squirrels and I'm like 100% I'm gonna shoot these squirrels They're not gonna get our peach tree rats. Yeah, so I now this thing I keep this thing down at and we're at the pool Ready ready loaded cock everything to go and you see me jump out the pool get it so this is the first the first week and I've had it and We're full around sure enough here comes this squirrel and he and we're like and I try Kitchen it doesn't want to see me shoot so she's like She's like screaming to see giving a warning so he'll run off and I'm already going for the gun You know pull the guy that little shit jumps on the tree rips a peach off He's got his hands and brought first shot just Blah and Max's back oh no would have been back and Max is like did you get him daddy? And I go yeah, I got him and Katrina looked at me like freaked out like and she's you can see her like staring at me How am I gonna explain this my son though that I killed this girl and it's like yeah, you know son wait dad Daddy got it like I'll clean it up and he's like oh my god, and you could tell he was totally fine I can see my wife freaking out because she's not at country at all Never seen an animal get shot nothing like that. I'm like honey. It's a rodent. It's a really I know they're free It's cute. Yeah, I know it's like a rat. You know that right? It's it was a rash you would never pull it's a furry rat It's a fluffy cute rat. I need his cats like they'll display carcasses daily in front of your house Yeah, they kill everything. Yes, they're awesome. I know I so I have we have both our neighbors Have cats too. I wish they would keep the squirrels away But they did not keep the squirrels away this so Doug my dad so I have has done everything I have the I have the owl it doesn't stop nothing. Okay, so listen So I have the I have two of those owls. Yeah, and I set the I moved it from the peach tree Because we used to have body peaches two on the fence where they come in and for about three days They were they would they were scared and they figured out they figured out that is walk around them like really walk around himself But it works for a day or two. Yeah, they're not they're not effective at all Listen nobody hates squirrels more than old Sicilian man My grandfather my dad it's like it's like arch enemies like my you bring - You see up squirrels to my dad. You see his face, you see me like that? And I'm like, she's just like, she's seen like this whole new side of me. I'm like so defensive about my peach tree. My cousin, I'm like, I'm watching the peaches as their sort of cheese colors. I'm like, oh, that one's almost ready. And then I come on the next day, it's fucking gone. And I'm like, oh, I'm gonna screw up getting my peaches. - That's so good. My cousin lived with my grandparents for a little while when he was in his, I wanna say his maybe 20s. And my grandfather of course, he was old school sister. And I mean, he's just like post, you know, great depression like, and he had these traps out. And my cousin's like, what are those for? No, no, and he's like, food to damage squirrel. And he's like, what do you mean for the squirrel? I get the catch of the squirrel. My cousin's like, what do you do with him afterwards? I kill him. My cousin's like, you're not gonna kill squirrels. He's like, oh yeah, I kill him. So anyway, my cousin was keeping an eye on the traps 'cause he's like, he traps a poor squirrel. I'm gonna let him go. He's like an animal lover. And they both saw a squirrel get trapped at the same time. So he went over, my grandfather grabbed that thing. And he filled up a bucket 'cause we're gonna drown it. And my cousin's like, you're not gonna do that. And my grandfather goes, yeah, I hit the damage squirrel. He had all of the fruit. (laughing) My cousin's like, you're not gonna do that. So he threw it in the bucket. And my cousin kicked the bucket over and let the squirrel go out. I was like, what are the biggest arguments here? (laughing) And he was like, I never seen no no get so bad. I went like, 'cause he just freed one of his, I can only imagine him. I don't even have that much pride in my garden. Like he does, you know what I'm saying? He's gotta have a lot of pride. Which is gonna be interesting, 'cause you planted a lot of stuff. And you were like, - He's been crazy with that. Like she'll get the gun before even I get it. - Oh, that's right. - You know what this might be illegal? Can you not, are we allowed to shoot squirrels where at? Is this a problem? - I don't think this is-- - I think-- - Are you censor this? - No, I think so. I mean, little, Katrina was fascinated because it says, my baby gun on the box says pest control. - It is legal to kill certain types of squirrels in California, but the rules depend heavily on the species of squirrel. - Okay, how do you know? - I checked mine. - I checked mine. - I got to speak to kids. My son, my son, Arrelius, is like this little entrepreneur suddenly. - What? - Yeah, don't, listen, this is so funny. We go, there's a toy store by our house and everyone's while we'll walk over there and I'll let him pick something or whatever. And so Jessica took him and he wanted to pick a jewelry making kit. Now, why? Him and I a while ago had a conversation that, I don't know where he came from, he was asking me about gems and how valuable they are. So he sees this jewelry making kit. So he's like, is this valuable? And she's like, well, you could maybe make them and like sell them. He's like, okay, so it comes home, makes a bunch of bracelets, sends a video to family members. Of course, everybody's buying. - Yeah. - So now he wants to keep buying jewelry stuff. Then he buys this kit where he can do like fingernails and toenails and stuff like that 'cause he sees Jessica get her nails done. Why? 'Cause he wants to pay his little sister's nails. 'Cause she's got a little bit of money 'cause we give them money sometimes. Oh my goodness. So I see him painting his little sister's nails and she gives them a dollar. Like, bro, are you selling your little sister on that? - That's so funny. You know what I mean? This is almost the exact-- - You think figuring out what this is the exact age when Max put together drawing and painting pictures that he could sell to the family members. It's right around that same memory when I talked about that on the podcast. - Well, so now we can go and really see the right-wing - Well, we're gonna have a conversation now on the cost of product. 'Cause right now it's 100% margins. He has no idea that dad bought him. So I'm gonna try and explain profits to him. Like, okay, now you can buy it. And then if you sell it for this much, then you make money-- - That's why Ethan's shirt business went under. (laughing) Oh man, I got a pile of inventory. - Yeah, I got a pile of inventory. - Eakin' the-- - Yeah, bro. - Yeah, I figured that out somewhere. - I'll be a buyer for you. - Oh, that's hilarious. Dude, how do you guys like the new Oli Pop flavors? This Cherry Vanilla one is-- - Blackberry Vanilla? - Is so good. - I wanted to try this one out here. - You did the-- - I had that one yesterday. - The Strider. - Last week, super good. - Yeah, this is the only one I haven't tried yet. - Oh, that's good. - Is it good? - What is this taste like? There was a popsicle. - Yeah. - That one, like the push one, that's like a sherbert. - That's what-- - Oh, the push pop. - That's what it is. - That's what it is. I'm like, I know I've had, I can ice cream like this. - Push pops are great. - So this is-- - Well, they're killing it. - 50 calories. - Tastes. - I don't wanna have. And very, no, it's got nine grams of, eight grams or nine grams of fiber. - They kill it. - They kill it. - Did they get bought out? Did they sell? - I know, I've seen commercials now. - Yeah, yeah. - And I've seen them in all the big stores. I'm curious, did they see if they got bought out? - I can't remember if someone bought them. - No. - Oh, good. - It's independent still. - That's awesome. - Wow, they have a valuation of 1.8 billion. - Wow, 400 million revenue. - Beverage. - Wow. - Good job. - Wow, great. - It's a great, so it was, the other competitors sold. - This is, it's such a great market. People like tasty beverages. - Yeah. - But they're full of sugar and just not good for you. This is like 50 calories instead of 150 or 200. - Yeah, better option. - No sugar. - Almost like no sugar in this versus, you know, 30. - It's crazy how popular this, this is categories become. It was not a thing like just five, 10 years ago. Well, people are aware of sugar, the more aware of like soda has been demonized. I think for the most part, rightfully so. And so I think people are just, you know, they still like to taste at times. - I mean, that's me. - I fall in that category. - Yeah. - Yeah, no, this is, that's why, this is why I was such a fan early on of all the popcorn we first started working with them was, I admittedly have that sweet tooth. - You know, all the popcorn's the one that created that market. They were the first ones. Were they first? - I know they were one of the first ones. - No, the first ones, they just pulled it up. - Oh, wow. - 2018. - So they created the market. Isn't that cool? You know, when someone does a great job, when they come out with a product and then copycats, - Yeah, that's the fun. - I like to think of, is that we've been attached to a lot of these. - I know. - Okay, Viori, on the athlete's side for men, for sure. - All of the managers. - Caldera, mincemento, all APO. I mean, think of some of these brands that we have found and we've worked with from early on that were like leading in their space. - Yeah, it was cool, huh? - That's really cool. - Yeah. - I wanna mention a peptide that I started using, that Doug, you have experience using the Delta sleep inducing peptide DSI-D. - Yes, I have, yeah. - That works. - It does work, yeah. - We're absolutely. - We're sleep works. You know what it does? So what it does, it increases Delta waves. So the kind of deep, restful sleep when you take it. So you take it before you go to bed. I could sleep less hours and wake up and feel like I slept more hours. It's really weird. - So I feel rested. - I've experienced with it and I find the timing of it is very important. So I've made mistakes of taking it and not being like ready to go right to bed. - Oh, so when you miss the window. And then it actually didn't help. So it's like, I gotta take it right before I decide. - That's what we do. - Yeah, right before you lay down. Cause it's like, I think they suggest like 30 minutes to an hour or like that before. And I've made the mistake of taking it before I like shower, I get ready for bed. And then I watch the show or something. And then it's like two hours later or something. And then now I've kind of missed that window. I stayed awake when it was trying to bring me down. And so it's smart if you do take something like that to take it, go like right to right. I've never had to sleep anything that didn't, there's lots of sleep things that'll help you sleep better or whatever. Sometimes I feel groggy the next day. Not with this dude. I wake up and I'm like, I feel rested. It's wild how effective it is. Yeah, you guys, you guys get it? Yeah, let's contact our dudes at MP hormones. Have them send it over to you. It works. 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Get 15% off if your first time purchaser in either one time purchases, the three, six, 12 packs or subscriptions. Go check them out. Here comes the show. Our first caller is Daniel from Georgia. What's up, Daniel? Hey, Daniel. Hey, guys. What are you doing? Doing great. I just wanted to say thank you for having me on. Really listening to some of your podcasts over the last six months to a year. I really appreciate the focus you've had on having a mature outlook, really focusing on family and all of the stuff that's important. That's great. That's great. That's great. Awesome. Thank you. How can we help you? So I've had a unique journey. I'm sure you guys hear this a lot. But I had a long history of weight loss. So in middle school, I was kind of a chunky kid. Lost about 100 pounds before I was in big, before any kind of gastric bypass. [LAUGHTER] Kind of let and tried it all off. And then gotten involved in the school sports wrestling at a low weight class and have basically done on a 15 to 16 hundred calorie diet since I was a kid. time. Got into weights, kind of in high school and blocked up a little bit, but still have never really been able to get away from that kind of calorie count mentality. And I've been on about everybody, but they make from Keto to low-card, low-fat, all the variations that kind of come through the time. And I'm in my mid-40s now, so looking to kind of make that transition away from trying to be so focused on a calorie count and just maintain my strength. I've got three kids trying to be a good example of what it looks like to be a healthy guy kind of at this point in life. So set a good role model for them, but also be a good dad and should have them kind of maintain health and fitness kind of in the in the meantime. That's great. So you've been maintaining the kind of 1500 to 1700 calories for most of your adult life. Yeah. Yeah. Wow. Yeah. I'm reading your question here. Would you mind if I paraphrase it a little bit? Sure. So you've recently over the last four years regained about 15 pounds from your your lightest, I guess, body weight, which was what 156? Was that where you were at before? No, my lightest body weight was actually in high school. I get down to around 120. 119 is what I wrestled at. Okay. I went through a really stressful time kind of through training and work and gained up to 150. Okay. And that's where I'm at right now. 155. So 155 is your weight after you've gained 15 pounds over the last four years? Yes. That's great. Okay. Cool. And you're in your 5.6. It says? Okay. So 156. 5.6 and strength training three to five days a week. And 15 to 1700 calories and you're you feel like you've kind of plateaued. That's correct. What does that mean? What do you mean? When you say plateau, what do you mean by that? I would love to get back to kind of that wiener physique. At one point I was down to like eight or nine percent body fat right now. I'm probably sitting about 18, 19. My strength actually did go up significantly when I gained that weight, which was kind of surprising in your early 40s. But it did happen. So I'm trying to get kind of a good health, healthy balance between the strength and kind of that wiener physique, for strength that also for longevity and overall health. Okay. And talk about the energy difference. So when you gain the 15 pounds in each chain, because obviously you're stronger. So I'm assuming you probably felt more energy. I actually had more energy when I was lighter. I think but that period in time in life was just less stressful too. Got it. Tell me about the stress that's going on right now. Just regular family stuff says you got three kids. Yeah, I work at a 50 to 60 hour a week job. I'm multiple jobs. Three kids, high school, middle school, that kind of stuff. And you wrestled in high school. How long did you wrestle for? I wrestled for about three years. I had a shoulder injury. I had a posterior shoulder dislocation. That kind of in my career didn't went in. I haven't had a shoulder surgery and just decided to continue with the weights, do some rehab and do the cardio, kind of zone to cardio and hit training as I could after that. Got it. Okay. So what I'd like from you Daniel, if it's okay, if I can ask you a couple questions. What does healthy, because you mentioned you want to be a good dad role model. I'm assuming you want energy to be able to do the things that are important in life, your job, you know, with your kids. You still want to be able to be mobile and strong and feel good. What does healthy mean to you? Let's define that a little bit so we can get a little deeper. Yeah, that's a great question. Really being able to be physically active, not fall into one of those, I mentioned this in my question, one of those dead bod type things where your gut's up on the belly. I was sitting on the couch on the weekends, kind of not sitting the best example for the kids, being able to run with them, stay physically active, kind of longer into life and still be strong too. Okay, good. Are you able to do that now? Do you feel like you can play with them and do all that stuff now? Most of it, you know, that my middle score going to high school is kind of a challenge to get back with. But there's one of the ones I'm able to do that with now. Okay, so there's a couple conflicting things in what you want. Okay, eight to nine percent body fat in your mid 40s is not typically healthy. So it's not a body fat percentage. We can typically sit at and maintain without sacrificing hormone profile, resilience, energy, energy, and just overall quality of life. It requires a level of control and meticulous, like you basically got to look at everything you're doing all the time with diet and exercise, which really is in a healthy place to be when you're also trying to be a dad and work and do all that stuff. And to be quite honest, Daniel, when you're in your mid 40s active, healthy, usually, usually that looks like a body fat percentage that's in the mid to high teens. Okay, and so the challenge for people oftentimes, and I asked you about your wrestling, because wrestling, especially when you're in a weight class, I don't need to tell you this, but I'm gonna say this so people watching understand, is that a very healthy sport from that aspect? I mean, you're making weight and controlling what's going on at a level that I would equate it to like a fashion model. Obviously, it's a different, fashion model is not a sport, but you're like counting everything and looking at everything. Okay, and you also have a history when you're a kid of kind of being overweight. So there's probably a fear, maybe correct from a firm wrong, that you're going to blow up and balloon up into, okay, that's not going to happen. I'm gonna let you know that's not going to happen. Yeah. Your calories are way too low for the things you're looking for. Now, it's also too low to be able to even maintain 9% anyway. You can't go around, you can't do what you're doing with your work, life, and then that much activity with exercise and sit at 15 to 1900 calories as a man. It's not going to happen. It's going to impact your hormones, it's going to impact quality of life. I'm curious if it hasn't already. Have you checked, have you had blood work done and seen your testosterone levels? I have never, I would highly recommend that because I would guess that that low calorie with his highest stress and work that you do at our age, more than likely your testosterone levels are suppressed. I mean, definitely not optimal. Yeah. And if you notice, it says here with your sleep, you have issues with sleep, is that just, how long has that been going on? My whole life. But especially in the last, I would say, five to two years. Yeah. Yeah. You know, I have a suggestion. I think if we wanted to improve sleep, if I bumped your calories up 500 and dropped your activity, I bet you'd see an improvement in sleep within the first week. Yeah. I want to share a little bit about what I'm going through with a client of mine right now, personal client that I'm helping with reverse dieting. In fact, their calories were similar to where yours are at. And she's experienced the same thing that you did when you increased the 1900, which is this, you know, yeah, I got stronger and some of these things, these more, but I also feel like I just put body fat on too. I don't feel like I put a lot of muscle on. And so what will happen and what I've explained to her is that we have to get really, we have to get healthy first before our body will start to respond and build muscle. The muscle thing kind of comes first, we'll fill what you'll feel is in another words, your body needed those calories so bad. It's just like, okay, we're on the right track of getting healthier. The first response that we know we're getting healthier is we see the strength go up in the gym. It's like, oh, wow, we're getting stronger. But it doesn't it doesn't line up right away. Like, oh, I'm stronger. Therefore, I should be more, a bunch more muscle on my body because that's not what's happened for either. She just put on some body fat and our body's kind of getting to this healthier place of well, this is the calories we needed. This is the body fat we needed. Now let's go build on that. And so muscle will tend to follow that and it could take months later before you start to see the payoff from that increased calorie and that strength. And what ends up happening psychologically to people like yourself and like her who have that fear of like open away is you let yourself go up calorie wise. You don't see the muscle. You just see kind of body fat go on and even though maybe the strength and some other signs are seeing good, you go back down because you're like, oh, shit, I don't like the what I look like. And so this is the cycle she's been in for a very long time before she's hired me. And a lot of the conversation that we have to have is like, stay the course. You're doing good. Like what we see happening in the gym, I know is we're heading the right direction. Just be patient. You've kept yourself so low in calories for so long. Your body isn't comfortable yet there and it'll take some time. And so I think you're in a very similar situation due to how long you've kept low calorie, high stress, a lot of stuff going on. And so yeah, you had initial bump and you saw strength increase but then maybe you didn't see the body composition that you wanted right away and probably bailed and went, oh, fuck this went back down and and and freaked right, which is this is very normal with someone who's kind of kept their calories. where you're at. But this is what we need to do. My suggestion is because I know how difficult is I know how much work her and I are doing on the psychological level outsourcing this to somebody else would be something extremely valuable to somebody who's got as much on your plate that you trust to take you through that. Unless you feel confident that you can push through this, but if you kind of know yourself like I felt like she did in which is why she because it wasn't a lack of knowledge, she's got all the knowledge to do it. It was Adam, I need someone to just kind of be that voice that reminds me I'm heading the right path and confirm that. Does that resonate with you or do you feel like that's not you? No, I do think that I probably should get some help in that area. And I definitely, you know, despite all this going on in the kind of the calorie restriction over the years, you know, I think I'm kind of at the limit with what I can do with my own home weight setup that I have basically have, you know, the home at home bench in the dumbbells. So I'm really looking at where do I go from here? I max out the weight that I have. I mean, I've done the rep slower and all the things that we do to make the workouts better. So I think I am ready to kind of level up whatever I'm doing in terms of a workout. Oh yeah, that's helpful. If you got a rack in a barbell, yeah, you'd be better options for that now too. I don't know if you've explored like PRX or anything like that. Have you seen PRX yet? Oh, it's super cool. It's a, it's, it's, we, that's all of us. That's what we all have personally at our own homes and inside here. It's a rack that folds into the wall. So it only sticks off the wall. Six inches so you can still park your car in the garage and everything and everything gets mounted on the wall. And you could also like, they have this thing where you can literally pay it like a gym membership too. So you can literally finance all of it, pay it like a membership, have it all shipped to your house, basically build an in-home garage gym for what it would cost to get a gym membership. We'll send you a link to that. Yeah, yeah. I've done send you a link. What it, what it looks like, what Adam's explaining, what it, what it generally looks like. And there's always of course, differences in how people respond. But generally what it looks like is you, you start eating more, you get stronger, start feeling a little better, probably getting some body fat, but you start to feel better, then you start to build muscle. Then that muscle boosts your metabolic rate. And then we start to see you get leaner. That's what it starts to look like. And I'll let you know guy, a man with your activity, what you're doing, your calories should be around 26, 27 at least, at least. So you're well, you're so low, your body's really metabolically adapted. It's really learned how to burn as little calories as possible. And it's essentially at this point, it's going to try to store extra calories as body fat because you've been for lack of a better term starving yourself for so long. Now what a coach would do is walk you through that process. Ultimately, what this looks like Daniel, at the end of this is you don't track anymore. You're not counting everything that goes in your mouth. That's not it. So that is not a healthy way to live with diet. It's just kind of a stressful, another thing you got to manage way to live. And it is very, it is very possible. It is plausible. If you do this right, that at the end of this, you don't have to really track every once in a while you're tracked to see where you're at. But really, you just kind of eat in a way that's healthy, stictolonatrophilus, you'd hyprotein, your metabolic rate adapts in a direction that makes, gives you much more flexibility. You feel good. You're walking around 13% body fat, 14% but you feel good. And it's not something you have to like constantly watch and manage. And you don't feel like you're going to swing in one direction. If you have a weekend with your wife somewhere, something like that. I think this energy that you have kind of moving towards barbell training is really going to benefit you. Oh yeah. Just to push you more into the strength, pure strength, focus, you're, you're fueling that. So now you're, you're shuttling all these calories, you know, into prioritizing like building muscle. And it's just going to have that compounding effect where then yeah, we don't have to prioritize your diet, nutrition, be hyper obsessed over that so much and it really will pay off. That's actually a really the fact that you shared that with us is exciting. Yeah. That's a huge plus opportunity there. That there's that you haven't gone and moved to barbell training and you've kind of maxed out your dumbbells at home is a really huge plus because that gives us a lot more to work with. And barbell training will be novel. And just that novel stymia alone, your body will want to adapt and change and feeding it properly at the same time will send a really nice signal to your body. And so that's a huge plus. Let me do this Daniel. Do you have any of our programs? I haven't bought a program yet. I was looking at the and a lot which I think it was a strong. Oh, yeah. So do you like it? So that's strong man inspired training. Yeah. Power lift will be good. Power lift. So I, here's what I'm gonna do. I'm gonna send you maps and a ball. You can go there's a there's a two day a week and a three day a week version on it. So do the three day a week version. There's a dumbbell only option in there. But then of course the full program involves barbells. Once you get the barbells do that. So I'll send that to you. We're gonna send you a link for PRX because I think we have a discount. So we'll get you a little bit of a discount. And then I'm gonna have a coach call you and you can determine if that is right for you. If you want somebody to coach you through a process of six months or whatever where they kind of walk you through this process of of reverse dieting. That's essentially what you're gonna do. What you're gonna do is call the reverse diet. And we're gonna get your metabolism to adapt in a direction that's gonna make this much more flexible. In other words you'll be able to eat far more calories without gaining body fat. And that's it's it's not just possible that's plausible. It's probably probably happened for sure. If we do this right and we've done it we do it all the time with people and your calories are so low I feel super confident that we're gonna move in a direction where you're gonna be like wow this is wild. I can't believe I'm eating this much and I'm not gaining body fat. This is great. I'm gonna really push you and encourage you to do that because I just to give you some forecasting with that looks like and what it's been like for her and I for like the last six months together is you know I keep trying to work her up on calories and then when we have to do what we call diet breaks is I can see this I can see the psychological part with her. And so and and that's really what that's why it's not as simple as like oh here's this blueprint follow this for the next six months is your coach will begin communication with you and their job is to be able to see that in you and you're going like hey man this feels like this and I don't like it and then it's like okay this is what we're gonna do we're gonna switch it up and so they'll be modifying the training they'll be modifying the diet based off the feedback that you're giving as you go through that process and it looks different for every single person. Yeah they'll modify the mass program 42 so it's much more individual. Yeah so I highly encourage that I think it's it'll be very valuable to you and then once you've gone through the process you're gonna be good to go. So you're gonna get the PRX link maps on a ball for free. I'll have some reach out to you and let's see if that works out. Thank you so much. Yeah and you're right there's a lot of kind of psychological fear around co-sending up this it's been 30 years. Yeah I've been doing this. Yeah yeah I really appreciate you sharing that because I think men are terrible at talking about this like we tend to just kind of bury it. Troy we'll figure it out ourselves. And so there's probably thousands of people listening right now that your vulnerability of sharing and talking about it is going to help and so I just want to commend you for that because not a not a lot of people do it definitely not a lot of men do it and so you sharing that there's this is so common we've been doing this for so long I can't tell you how many clients I've had to help through this process and it's not as simple as just go do these things there's a psychological barrier there that a good coach will help so many work through that so appreciate you bro. That's an opportunity for you though on the other side man. Yeah you're gonna do great. We got you. We got you. We got you. Take it easy Daniel. Thank you. Yeah he's gotten his body to adapt to really low cal. He's actually quite resilient to be able to do it that long. That's that wrestler mentality. I know dude. Yeah that's wild. Yeah but I mean just you know people listening like like calories can get up quite a bit when you do this right but if you teach your body and train your body to survive on really low calories for long periods of time. Yeah. You got to get yourself out of that. Well the metabolism adapts in both directions. And part of what you know we're going through right now and that's why I wanted to share that with them is it's it's it's it's a long road ahead we had a long conversation last night with my client and I was just saying like hey you know what I realized is that this is going to take longer than what we thought you know it's we it's been you've been underfed and over trained for so long. I've had two two clients I trained just like Adam. Yeah. And I actually had to tell them we're gonna gain body fat first. Yeah that's actually the goal. I mean it's exactly what I said to her it was like listen you need to get comfortable with possibly 21 23% version of you which is so lean. Yeah which is you've never seen but yeah right but that for this person is like oh my god I've never seen that and it's like you need to get comfortable that and comfortable that for a while because what I'm see what I'm noticing is that your body has been in this place for so long it's gonna take a while before it says it goes okay I'm safe yeah I can now respond the way and somebody who is 45 and has been eating 1517 as a man since he was in high school is in the same boat. It's like this isn't like you stream dieted for a year. Yeah. You've been in you've been in an extreme deficit and condition your body. So much that he actually he doesn't even realize he's he's he's adapted so well for so long that he doesn't even know that he doesn't feel great. Yeah and so it's like you like wait until you get to this place and you'll feel a whole new version and you go oh shit this is what and so very similar process that we're going through and it can be the longer you have been in that that place of low calorie and over trained overstretch often the longer it takes to get out of it and so just you know, be prepared for that. But hey, on the other side, dude, huge win. Double the calories, double the strength. - The energy goes up. Sleep will improve that he's like almost everything. - Everything. - And that is gonna be the best example for the kids. - Our next caller is Matilde from Singapore. - I'm Matilde. - How you doing? - I'm probably the nicest to see you guys. How are you? - Yeah, thank you. - Have you on? - You're a champion for staying up for us. - Thank you, thank you. - How can we help you? - Yeah, so I'm gonna read my little email so that I don't lose track. So starting with a big thank you for all of your information. You've truly changed my life for the better. And I'm so grateful for all of you. So my question is about peer-led recovery. I'm 29. I lost my period about two and a half years ago, due to all things under reading and over exercising. Because at the time I was doing pilates every single day and working 10 K steps more every single day. While meeting I believe less than 1,500 calories. So I think it was too much for my body. And since discovering your podcast two years ago, I started strength training and reverse dieting. I'm now following Matilde team. I merged the day together so that I can do forward accounts with three exercises each. And because it's easier for my schedule. And I'm now at 2,800 calories from my reverse diet. And I'm continuing reversing. And I also lowered my steps to about 7,000 during the week a few months ago. It's often more on the weekends, but less during the week. My sleep is okay about eight hours per night, as well as my stress. So my question is that I feel like I'm doing everything right. My OB-TYN also confirmed that nothing is wrong with my hormones. I did all different tests. So still my period is not bad. So what would you recommend? Should I continue my reverse diet? Yeah, I don't know if you have any ideas. Oh, yeah. How long have you been doing this for now? How long we've been doing the reverse diet? It's been about one year consistently. At first I was doing, I was a bit still scared to gain weight, so I'm consistently for one year. Okay, good. Okay, and your OB, you said, checked your hormones. You made sure everything was working. Okay, okay. So I got to say this, obviously we're not doctors, but I am going to speak out of experience. Okay, so I have trained a few women who lost their periods. A few of them gained it back within three to four months. I had one woman that took over a year and a half. I will say this, you seem to be doing everything right. Yeah. You're on the right path, I'm sure. Yeah, so I want to ask you this, how do you feel now versus before with the increased calories, the more appropriate exercise? How do you feel energy-wise? How do you feel with everything else? Is there a big difference? Yeah, I feel so great, which is, I think the most frustrating part is that I feel so great. I'm like, maybe I'm stressed about the period not being back and then I over focus on it. I mean, like kind of a mental blog, but that's the only thing I see because otherwise I feel super great. I mean, you know, workout, I feel balanced. Yeah. Good. So if you feel good and based off of what you're doing, it seems that you're doing everything well. Your calories went up significantly, which is phenomenal. I'm sure you're a lot stronger. Yeah. You're doing everything right. And if you've checked your hormones and everything looks good, I think we just need to wait. Now, there are, there may be some medical options to kick things into gear that you might want to check with your doctor. If you really like, look, I want this to happen now. What I don't think you need to do is any radical changes to your exercise or diet. Definitely not. Yeah, that's all good. I don't think gaining or adding more calories will make it happen necessarily faster. I don't think changing your workouts will make it happen any faster. That's all great if you feel good and based off what you're eating or activity, you're all, you're doing the stuff that I would, that my expertise is in. You're doing all that stuff. Right. I'm curious, have you had your body fat checked at all during this process the last year? Like do you know where you were, where you're at now? Like kind of give me an idea what that journey's going on. I did it at the start. I was at 16% and now I'm at 21%. OK. OK. So this, so this is what, so if you started at 16 and you're just now at 21, which means you were probably at 17 than 18 and I, so you probably have only been over 20% for a little while, right? I don't think you've probably been over 20% for very, you're just now probably where I would want you. Like I would want you over 20% body fat for that to happen. And so give it some time now that you're here. I feel like you're in a really good place. What you're doing training, what you're doing exercise wise, where your body fat percentages, to me, like now the clock really starts of like how long it's been till the period coming back. Because I think where you're at now and what you're doing now is perfect. But you came all the way from 16, which was so lean, your your body needed more body fat. Let's also to mention, until if you don't mind me going through your question a little bit, if that's OK, you mentioned in there that you had osteop… Was that, did you have any, no, that was a different question. When you were eating very little calories, how long did you do that for? I did for a long time, I think, because yeah, I think more than one year, one year and a half. OK. OK. Yeah, I mean, and I'm glad Adam asked you about body fat percentage. And you could look up the data on this, but fertility seems to be best. In my experience with my clients, the women that I've trained in the mid 20s is typically when things start to… The female body likes to have a little bit of body fat before it says, hey, we can have a baby. And you sat at really low body fat percentage for a long time. But you're doing everything right on our end. So, I mean, the other conversation would be with your doctor as anything medically I could do, if you're really in a hurry. But I think if you just stay on this path, I mean, you're doing everything right on your own. You will. Because you really only have been over 20% for a, I probably, I don't know, a few months maybe, right? Maybe three to four. Right. So, when we were at 16 way too low still, 17 way too low still, 18 way too low still, 19 we're getting closer. 20, now we're in a good place, 21, doing really good. Like you're, so you're really just now experiencing kind of where a healthier place, you could still even afford to go up another percent or two to Salis Point. So, I think where you're at calorie wise is great. You'll probably still maybe put a little bit more on. Maybe if you're hungry, I mean, if you're hungry, I'd feed you more. If you're a satisfied, I'd keep you where you're at. So, that's kind of how I would advise that is, hey, if you feel like you can eat more, I'd go ahead and let you eat more because we can afford to put another percent or two of body fat on. Are you taking any supplements? I take creatine and magnesium at night. Okay. I would take a multivitamin, so they have all of them. And then you could also get your nutrient levels checked. Sometimes suboptimal nutrient levels can cause issues, vitamin D being one of them. And so you can get those all tested. But a multivitamin is a very inexpensive thing to take, typically good for most people. I like that you're taking creatine. How much are you taking? - Five milligrams. - Perfect. You mean five grams, I'm assuming. - Five grams. - Yeah, yeah. I would add a multivitamin to what you're doing. And then stay course. - Yeah, you're doing great. Let me have you back on in three months. - Yeah. - Okay, great. - Yeah, keep it going. You're doing great. - Yeah, I mean, you're doing everything right. That's right. And the fact that you feel so much better is such good news. - And I know it feels like it's been a long time because it's been a year since you've really started this journey. But it's only been a few months since you've been in that really good place. So now be patient. Don't stress about it. It's going to come back. You're going to be fine. Keep going where you're going. You're doing great. - Okay, okay, perfect. Thank you, Sam. - I'll have you on again in a few months. Thank you. - Thank you. - Bye bye. - Bye bye. It's really frustrating. I can hear and I can tell. And I've worked with people like this. Where it's like, what's going on? I'm doing everything right. - Yeah. - So the woman that I had that I trained where it took, I think it was like a year and a half before her period came back. Now she was trying to have a baby. She did not want to do like fertility stuff. She wanted to see if she could do a nutrient deficiency. - Natural. - No, we just, we had to get her body fat percentage up. - That's my guess. - That's where she had a lot of time. - It's hard to see because she was kind of dark, but I'm like, she looks really lean to me still. And so I'm like, if she's been eating that many calories for the last year, I bet she was. - She reversed diet in for a year. - Yeah, I don't think it's been up that whole time. - Well, yeah, but my point is that she's been reversed dieting for a year and gaining. If that's what, and she looks that lean right now, I bet that was why I asked. I figured she came from a very lean place. So 16, way too low, 17, way too low, 18 way too low. You know what I'm saying? Like she's, yeah. So she's only probably been experiencing 20, 21% body fat for maybe a month or two. So at that point, it's just like, yeah, like now give yourself, and I bet you less than a year, she gets her body fat. - Well, the one client I worked with, and again, it's one person, there's such an individual variance when it comes to stuff like this, but I distinctly remember, at that point, when the frustration was kind of getting there, we're like, hey, I think we just need to get fatter. - Yeah. - And I remember the look on her face was like, what? And so I, let's get fatter. - And I believe we got her body fat percentage up into the mid 20s, and then things started to happen, she got pregnant. - Yeah. - Our next caller is Christina from Missouri. - Hi Christina. - Hi Christina. - Hello. - Wow. Hi. It's mainly a programming question. - Okay. - I'm 51. I've been trying to do this myself. I've got a notebook that I write down stuff. I have an arm day, a leg day, a glute day. And I just started listening to you guys about six to nine months ago. And so I started actually writing stuff down. And I'm not progressing for what I'm doing. I feel like I should be a lot more. I'm really nervous. No worries, no worries. How long have you been doing this programming for yourself? Well, this time around, it's been about a year I had, they call it, it's not a deck, deck to scan, but it's sky you or something like that. Okay. That sound right? I'm not familiar, but if you don't mind, Christina, can I go through your question a little bit that you wrote in? Yeah. It says that you had a broken foot and osteopenia, so you had some bone density issues. Yeah. And this was how long ago? Probably three years ago. I was left in three to four years ago and I have some stomach issues also. So I started doing intermittent fasting, it made me feel better. But then I lost all my energy, it went down and then I hurt myself and broke my foot and then I just quit doing everything for a while. This past, it's been probably about a year now. I bought me a squat rack and a bench and I got a bunch of dumbbells and plates and I started trying to get back at it and I started listening to you guys. And so I was at 1800 calories and I bumped it up to 2000 and then I was at 2100 and now I'm easily 23, 2400 calories a day and I'm starting to keep in track of my steps because I, where I work at, I sit all day mostly. So every chance I get now because I'm aware of it, I'm walking around building and I'm hitting about 10,000 averages a day now. Yeah, I don't know if you can see what I do, but like arm day, I've been stuck with the same weights, you know, 15, 20 pound weights and like then my leg day is I do bar squats and I was doing like five to seven reps just the bar. Yeah. Okay. And so you're strength training, how many days a week is that? Well, six days, I do two days of arm, two days of legs and two days of glute. And I get up at 4 a.m. Yeah. Monday through through Friday because it's easier for me because I have no distractions. You know, there's nobody else's up and I can easily get up at four, dedicate an hour, you know, five days a week. My weekends come and it's like I sleep in and my sun's up and then it's like, you know, I got things I got to do around the house and it's like working out. It's really hard on the weekends. You're probably doing too much. Yeah. So it's like it. Yeah. An hour or five days a week is too much for most people for strength training. And in the past with the osteophenia, if you were strength training before and you had osteophenia, they usually means you were really under eating for a long time. I know I was. Yeah. I was down to 112 pounds at one and I'm 511. So it's going to take some time to start to reverse the bone density. Bone density takes a little while. But if you get stronger and you eat enough, over time, you see the bone density increase like clockwork. But your strength training program is just way too much. I would never have, I would not have you work out in the gym lifting weights five days a week. In the gym five days a week, we'd have you on a mass 15 where you do two exercises. That's it. 15, 20 minutes throughout. We got two options for you. If you like to do the longer workouts, I can send you a program that's like three days a week. Yeah. If you like to do where you get up and do something every day, then I can send you mass 15, which is two lifts a day. And I think you'll see strength gains right out the gates with that. Well, you know, they say you're supposed to do so many sets a week. No. How do you do that thing? No. Nope. I know what you're referring to, you're referring to the studies that'll say, you know, 12 to 20 sets and X amount of volume. You know who those studies are done on? Yeah. Average college men that are eating 3,000 plus calories. College, college, college aged males. Yeah. Yeah. Yeah. Do you know how many clients I've trained where that was the ideal set range? Just not. Probably like 10%, 5%. Maps 15, if you follow that, keep feeding yourself. I'd like to see you increase your calories a little more. I think you'll see strength gains within the first few weeks. More than 24 hundred. You're at 24 right now? Well, I've been, I was at 21 and then here lately I have been up and it's about 24 hundred. How long you been at 24? Maybe a month or two. All right. Let's keep it at 24, 2500, follow a mass 15. And I think by week two or three, you'll see your strength go up. I thought about the anabolic that you don't think that'd be. We could do that too. And the difference is that's only three days in the gym for an hour and then that's all you do. If you like, like Sal said, getting up every morning that's kind of your routine, then you would do a maps 15, but you just do the two exercises. That's it. So it really depends on you. If you prefer just a three day week routine, we could do anabolic. If you prefer getting up every day or even do some mobility the other days, I honestly like mass 15 better for you. I think that's going to give you better results. You got to discipline getting up anyways. I think it'd be good for you. Yep. And I'm telling you right now by week two or three, you'll see your strength go up. Yeah. Okay. I'm different because this ain't working for me. Yeah. No. Let's do it. I'm going to send it to you right now. Okay. And then you know what I want you to go. Different programs and then we'll stick to that for now. And then we'll circle back with you. Here's what I'm going to do. Mass 15 will take you three. I think it's three month program. Yeah. So follow that. We'll touch base again. That was good. All right. Very good. Thanks for calling in. Yep. Keep those cows there. Okay. All right. Thank you. See you, Christina. Okay. You know, this is where this is where studies get people so much. That's it. 51 year old woman. Stuck on that. Oh, I got to do it. I got to do 18 sets per body part. She's sitting everything twice a week. One hour workouts five days a week. Way too much. Yeah. I'm going to tell you right now. I'm 47. I've been lifting weights forever. I'm on hormones. And five days a week of that kind of routine. I'd have to take breaks a lot because it would be too much for me. I'm sure it's awesome. The opinion I got it really shook. It's where I got to work out a lot more. Yep. Yeah. Yeah. Go do the right amount. Our next caller is Olivia from Texas. Olivia. How you doing? Thank you for having me on. Yeah. How can we help you, Horace? So essentially, I want to get one of your guys's workout programs. And I just kind of want your advice and your guidance based on like my past and my current goals of which one to get. Right now, I'm kind of between push pull legs and muscle mommy. But I also want to have the ability to do my workout classes as my friends. I like to do Pilates sometimes or I play a lot of stalker. I like to swim in the summer. So kind of just finding a good balance between it all because in the past, I didn't really have much of that balance when it came to workouts and over exercising all that. So I really want to find a routine that I know won't overtrain my body and that will be sustainable long term. And then I have a couple questions on nutrition and stuff. Maybe. Let me ask you a little bit more about like a what's a typical week. How many days would you do like a Pilates class, play soccer, do other things like is it two days every week or doing something outside of what would be traditional weight training or is it through like what's a normal week look like? I a normal week all do like two like days in the gym and then I'll do it back in biceps day in a push day. And then I play soccer once on the weekends with friends and then I'll take a Pilates class also somewhere in that week. And then maybe I'll go on a run or like some other like maybe go for a swim. So soccer, some other sort of cardio and then four days of lifting and then one day of blotty. And then the run of a swim is that like typically like an hour worth of swimming and running is that is a pretty act or more? Yeah, I'd say like this morning, I was just going to go for a three mile run and then I ended up doing eight. So it kind of varies. Okay. That's a cool. But I'd say it's probably about an hour of cardio. Okay. How long do you play soccer for when you play the least an hour? It's an hour as well. Okay. And what was the sport you played when you were, it says here you played a lot of sports. I'm assuming I played lacrosse, basketball, soccer, water polo, tennis, all in high school. And then when I got, I just graduated from college, but in college, I also did a bunch of intramural sports. So football, soccer, I was kind of in college. I was playing probably three to four sports a week. And then I was also running outside of that and lifting. And it was a lot, but I've been listening to you guys and taking notes and knowing that, you know, I was just doing too much and it wasn't really beneficial or adding to my life, it was kind of just taking away from it. So I've started doing a lot of research and scaling down on all the cardio and sports, but I enjoy them. That's the hard thing. And I know that I want to maintain muscle, build muscle. So I'm kind of putting an emphasis on that, but I still, I don't know, I still think back sometimes like maybe if I am training less that I'm going to lose some of my gains or not be as fit. And I know that that's not what you guys preach at all. So I appreciate everything I've learned from you guys, but I kind of just want to have like a set way of going about it so that I know I'm structuring it the right way and not kind of going back if that makes sense. We have perfect programs for you, but they're not the two that you were looking at. So that's even that's too much, too much volume for what you want to do. So like one of our maps, 15 programs, any program in that series. So we have a maps 15 muscle mommy. So if that like appeals to you, but with the three days of kind of sport activity or classes taking, you really don't need that much training. If you're going to do a full hour work, I'd only be like one day a week. That's all you would need. And you build, you build muscle, you get strong. And that's enough activity to keep you fit and lean. Yeah, there's a difference between like what you can tolerate because you can obviously tolerate a lot. You've got an athletic background. There's a difference between that and following a program that's going to allow your body room to adapt and build and improve performance. Because right now you're obviously can tolerate what you're doing. Like you can do it, but you're looking to improve. And so we got to scale back a little bit. And the strength training from what I hear from you, Olivia, like you really like to be active. That's the priority. You have fun being active. Otherwise you wouldn't do it. So we don't need to make the strength training the center focus of your life. Compliment it. Yeah, it's going to be complimentary. And so a Maps 15 program is perfect. Do you have, is gym access easy for you? Because it's like a five day a week routine, but you're doing very little in the gym. Yeah, I live at an apartment complex right now. We have a gym, but it's all the basic things. So I, yeah, just dumbbells and then a couple machines. Perfect. Yeah. I'm going to send you Maps 15 muscle mommy. That's your program. You should start to see some strength gains. You'll have more energy when you go play soccer and swim. Here's what I don't want you to do. I don't want you to get all crazy and ramp up. You're swimming and you're running suddenly. And then let's talk about your food, your nutrition. I see here in your email that you eat about 2400 calories a day. Yeah, that's what I was. I had a track it for one of my nutrition classes. And so that was maybe six months ago when I did that, but that was when I was also doing a lot more exercise. So it was a lot hungrier. And now I haven't tracked it in a while, but I think I'm a little bit less than that. But I definitely, I always just look at my protein and I, I wait, I fluctuate like between one thirty one thirty two. So I kind of aim for one thirty five to one forty grams of protein since I'm trying to build muscle. But yeah, I kind of wanted to know what your thoughts were on that or how I should change my nutrition. Yeah, I like what you're doing. Yeah, I think probably around twenty five hundred calories would be great. Yeah, I would say keep, if you don't want to get crazy into weighing, measuring everything, keep doing what you're doing with the protein, but I would also encourage you if you're hungry to eat because even if you're less than twenty four hundred calories, your training, lifting weights, looks like you have a job where you're on your feet, probably moving around a lot too. And then you also have those three days activity. That's lower on the calorie end. And so if you feel your appetite increase, I would tell you to feed it. So do what you're doing with the protein. Definitely. Don't try to restrict. Yeah, don't restrict. Like that's not what like if you, so do the protein thing and if you feel hungry, you have another one of those high protein meals, like just eat another meal. Like I would, that would be the advice because there's a good chance that if you're only eating twenty two hundred calories, we hit the appropriate amount of strength training with the activity you have, you should feel appetite increase. Yeah, here's, and I don't want you to restrict from that because I don't keep you from building the muscle you want to build. That's right. So when you start following a mass 15 muscle mommy, you'll have more energy and better performance on the days that you play soccer and swim and run. And you also see some strain gains probably within the first couple of weeks. Okay. Yeah. And if appetite increases, how long is this program? Three months. Okay. Because I have, I'm actually going to start training for a Spartan ultra marathon in Southern California. So. I'm glad you told us now at the end of the ultra marathon. Yeah, it's a 60 K and then also has the Spartan obstacles in it. So I know that I'm going to be upping my running probably after I finish this program. Okay. And so that's just going to add a lot, but I probably, how much should I eat then? A lot more. Yeah, a lot more. Yeah. Do you have a training protocol for that? No. Every time I train for a race, I just, I just like eat more, but I definitely probably end up overtraining because I don't back down with my lifting ever. Yeah, you know, I just end up doing more cardio. All right. So here's what I, and use as a Spartan race with the run. Okay. What's the name of our program? O.C. Okay. Do muscle mommy 15 right now when you, when you're ready to start training for the Spartan race, we're going to, right now we're going to send you discount code for another program. That's literally designed for obstacle course racing. Yes. Okay. So you can just follow our program. Yes. That's it. You literally designed for Spartan races. Yeah. Oh my gosh. Okay. I'm sorry. Yeah. We wrote it with a million. Who's one of the, like, winning his female athletes. Yeah. Yeah. So, so that program, after you're done with muscle mommy 15, Doug's going to send a discount code. Just follow up map. So, you're, that's your program for, and don't add anything to it, please. Only you add his calories. That thing in. Eat more. Eat more. Like feed, feed your body. Yeah. But I'm here. I mean, I'd be exciting to hear how you do through this. I'm just going to the muscle mommy and feeding yourself and the appropriate amount of strength training. I think you're going to see great results from that alone. Okay. Yeah. Thank you guys so much. You got it. Yeah. That was kind of, oh, I just had like an extra question. Yeah. Go for it. About creatine. If you, I think you guys have said you, you think good things about creatine. Yeah. Oh, yeah. Oh, yeah. Oh, yeah. Take it. And then any brands in particular. Yeah. I like Legion. I'll send you their, I'll send you their link. Yeah. They got really good source of creatine. I want to take you right now. So that's great. Oh, you're set. You're all good. That a girl. Yeah. All right. All right. Thank you so much. All right. Thank you. Thank you. All right. All right. Thank you. All right. Thank you. All right. Thank you. Bye. Yeah. That's good. You're moving the right direction. I think she'll get great results. Yeah. And I'm glad she threw in the future. Yeah. Ultra-barathon. She's very sporty. Yeah. You know, and so that's the, that's the hardest part with an athlete's mindset is they've been conditioned to be able to tolerate a ton. Yeah. Therefore they assume that, oh, I can do it. It's not progressing. Maybe I need to do more. Yeah. That's the athletic mindset. It's like, I'm not doing enough. You know, maybe it's like, even the programs that she was looking at weren't appropriate with three other days of like high activity. Like good activity. Yeah. Yeah. If she's running, running eight miles, she's, Pilates is not so crazy intense. The fuckers. Socker and swimming. I would assume she's not playing like she's like, no, and rarely if you're playing pickup games on the weekend, it's rarely, it's an hour. Whenever I play pickup basketball, it's normally multiple hours that you're playing for. And so she's probably playing for you. There's nothing wrong with like, you know, that mentality. You just have to like, morale it by, you know, having complimentary training. Yeah. Not to mention, when you play a sport, you have seasons. Yeah. You're in season and off season. And athletes come out of that playing sports. Their mentality is in season all the time. So I'm not saying that Olivia could possibly ramp things up for a season, which she's going to do for OCR. Mm-hmm. She's going to do it for sport and racing. But that's not how she trains all the time. She will burn herself out. Yeah. Look, if you like the show, come find us on Instagram. It's MindPump Media. Thank you for listening to MindPump. 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 Superbundle@MindPump Media.com. The RGB Superbundle includes maps and a ballac, 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 in 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 MindPump Media.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support. And until next time, this is Mindbomb.