2988: The All Day Workout for Crazy Gains

If you want to pump your body and expand your mind, there's only one place to go. MindPump. MindPump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health and fitness and entertainment podcast in history, approaching over half a billion downloads. This is MindPump. In today's episode, we picked four questions from our Instagram page that listeners posted. The page is MindPump Media, and we answered them, but this was after the intro. Today's intro was 59 minutes long. In the intro, we talk about working out all day long for crazy gains. We talk about peptide therapy, nutrition. We talk about family life and other things. It's always a good time. Look, again, if you want to post a question that we can pick from, go to Instagram, MindPump Media. Now, this episode is brought to you by two sponsors. The first one is Vita Bella. Our partners at MPHormones.com are medical professionals that can help you with hormone and peptide therapy. In fact, if you go to MPHormones.com and use the code MP249, you'll get labs, a 45-minute medical consult, and testosterone replacement or enclomophene or B12 for your first month for $249. It gives you all that for $249, and then afterwards, it's less with your subscription. This episode is also brought to you by Paleo Valley. Today, we talked about their bone broth protein. This is the protein powder that's good for gut health, and it's the best. Protein powder I've ever had in my entire life. Go check them out. There's a buy one, get one free. Go to PaleoValley.com slash MindPump. The code BOGO allows you to buy one and get a massive discount for the second one. Also, we have our Black Friday sale, all MAPS workout programs, all bundles, all guides, everything. Everything is 60% off right now if you go to MAPSFitnessProducts.com and use the code BLACKFRIDAY. By the way, every purchase enters you into our website. Weekly contests or daily contests here at MindPump. MindPump Media on Instagram at 4 p.m. Pacific Standard Time. We're doing giveaways. In fact, on the 13th, we're giving away a red light panel. So every purchase enters you in. By the way, we're also giving away things like vacations, crazy giveaways. So one more time, MAPSFitnessProducts.com. The code is BLACKFRIDAY. 60% off everything, plus you enter into the contest. Go check it out. All right. Real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at MindPumpStore.com. I'm talking right now. Hit pause. Head on over to MindPumpStore.com. That's it. Enjoy the rest of the show. Okay. We're going to introduce you to a crazy hack for incredible strength gains and even visible muscle gains that can happen in a very short period of time. For you fitness fanatics, you're going to love this. We're going to talk about the all-day workout. All-day workout. How to apply it and how to maximize the gains you get in 24 hours. It's true. Here we go. I was thinking about this the other day. You first brought this up. I don't know how many years ago it was, but do you remember what the catalyst was that made you do? Because I remember, and the reason why I bring it up is because I'm almost done. My gym is, I'm probably two weeks out from my home gym being finished, being built. And I'm really excited. I'm excited to kind of apply this. I've never done this. I've never had the opportunity to really do this. And I was trying to remember, I'm like, man, I remember when Sal first brought this up. I'm like, what made him do that? Yeah. So it was, so old Soviet era strength training studies on periodization. I mean, during the, you know, during the reign of the Soviet Union or during the time they existed, they just crushed everybody in strength sports, like dominated in a big way. And everybody speculated that it was the drugs. They must have some superior steroid or something that's making them so dominant. Well, lo and behold, Soviet Union, you know, Iron Curtain Falls, their coaches come to America and we start dominating. And it turned out it wasn't the drugs at all. We were all using the same drugs. What it was, was their training methodology and the science they put behind strength training. And one of the things that they talk about was the central nervous system. adaptation that can happen from practicing lifts uh throughout the day essentially i'm kind of paraphrasing you have to first give a little bit of a history lesson on why that is because i think it's so fascinating when you think about like it's really it was really tough especially back then to get good studies and like yeah nobody's gonna fund you know a bunch of people to do that unless you were like this communist country trying to well yeah that's what i'm saying like it was it was government funded to win yes that and otherwise we don't get that yeah our our studies tend to be market uh driven right but you had the soviet union wanted to prove their you know their superiority and the ways that you do this uh because economically they couldn't uh but they tried to prove it um during the olympics is when countries compete against each other yeah and they did they took their top scientists and they put them on the job and they took these athletes and said you're living here yeah and you're doing what we tell you which is very hard to do in a free country um and so that's what they did they put lots of money time and energy towards they're way ahead of everybody yeah for sure i mean to be fair though like the icarus document oh you've seen that no i haven't oh yeah well they showed a lot of cheating and drugs and sure too but like yeah to your point they were ahead of everybody in terms of their methodology and right and the way that they trained uh you know these athletes and kind of drew it out for like these long cycles yeah oh they were definitely doing but we were we were too though we were too we were we were doing drugs they were oh yes yeah yeah so i saw icarus and they and they and they definitely break down all the the blood doping and the and the steroids that were used but the u.s was to yeah i just thought i mean it wasn't like they're like super clean they always oh yeah no no no no but that was i think to sal's point was that that was what was so like come to find out we were all using the same drugs but what the gap was in the training was in the training 100 what we know about periodization what we know about variable resistance what we know about explosive training uh it came from the so and again the iron curtain falls down their coaches come over here yep our power lifting coaches start adopting their methods uh our strength athletes are adopting their methods and lo and behold we start crushing yeah um and it was because of the science and so you know i'm a i'm a nerd when it comes to strength training and so what happened eight years ago i had a garage gym um this is when jessica and i before we got married she's super into fitness as well and she's been doing that for a long time so um at this time we didn't have kids uh so i had my older kids who were with us every other week so every other week it was just jessica and i so we had all this time on our hands and i said hey let's try an all-day workout let's take friday or saturday and we're not going to go anywhere we'll stay home we've got access to the gym in the garage and let's test this out and see what happens and it blew me away i mean you're i i added five to fifteen pounds to the these major lifts keep in mind i've been lifting forever by this point so these weren't newbie gains this was like to add five pounds to a lift in one workout is ridiculous yeah and i did it and some were 15 pounds uh when i tested myself three or four days later and it was from this all-day workout but it's very different from traditional workouts and if you do this wrong you'll fry yourself oh yeah because i mean you can really sneak in and pack in a lot of volume uh that you're not necessarily going to feel right away but you could definitely overdo and that's what it was i calculated the volume and it was ridiculous but didn't feel like it because it was spread out well a uh like a micro example of that in a workout would be like cluster sets you basically cluster workouts all day long and it's i would imagine that you got a similar type of feeling just like a cluster set it's like you're doing so much more volume that's what makes the cluster set so so valuable like you do these you go three reps rest for 15 seconds do three reps again rest you find out you could end up taking away that you could only do eight reps now you did 30 reps of it because you broke it up like that the big difference is the intensity though yeah an all-day workout is is not a high intensity approach and so let's talk a little bit what this looks like there's really two ways to approach this one way is to pick a couple lifts two or three lifts that you want to see improvements in the other way is to pick a body part that you want to see change in a short period of time okay so you could do this one or two ways you could say hey i'm going to pick barbell squats uh overhead presses and pull-ups that's what i did or you could say i want to see some change in my glutes or my delts uh or my arms so it's two approaches to what this looks like so either pick two or three lifts or pick your target body part whatever the target body part is that you're going to pick you're also only doing two or three uh exercises so that's the most you're going to do and just a little context you're going to be doing a workout every other hour for most of the day so this is going to turn into probably five or six total workouts so we started at like 9 a.m so it's like 9 a.m 11 a.m 1 p.m 3 p.m 5 p.m and then we were done what would you say like your percentage was in terms of like your your rep max like what how'd you scale it down like in the beginning that's the important part so for me when i was doing the two or three lifts uh and we've i experimented with this several times but i picked a weight that i can maybe do 12 reps with and i was doing like seven or eight reps so i wasn't even stopping two reps short of failure i was stopping more like four or five reps short of failure and so that's where i messed it up that's why i asked you went too hard yes of course you did I did over it. Of course you did. Press and squat. Yeah, I definitely fried about midway through. You know, you got to really be ginger with the intensity and you're just going out there and practicing the lift. What's really interesting. So you said that these are the two ways to approach it. The irony of that, how you're setting the table for this is actually the opposite of why I'm excited to do this. So my logic behind this and the way I'm going to approach it, which will be fun to talk about after I do this, is I want to see how little I can do to maintain what I just built. So I've been on this kick and I'm going to come birthday time and when this gym should be finished, I should be in some of my better shape. Right. And so, and I've worked towards this. And now if I had this access all day, I want to see like, what happens if I just go over and do like one set, like every, you know, every hour on like a muscle group. Yeah. That's it. Go play. Yeah. Like almost exactly. Almost go play. It's out by my pool and sauna and this and that. And like the thought is like, I'm going to sauna in the morning and do one exercise and then go about my day. And then when I get home from work, I'm going to do another one. You know what I'm saying? I'm going to try and like do as little as I possibly can to see how much I can maintain by doing these little micro little workouts all day. So I actually am going about it a different thought. Like I'm not trying to make gains. It's like, I have this feeling that if I can just frequently touch the weights all the time, cause it's in my backyard that maybe I can get away with like very minimal working out and maintain. So what's, so what you're aiming for with like why this works so well is you get really rapid central nervous system adaptation. And it's a really interesting feeling. So I'll give you the weights that I use. So you get an idea of kind of like what to pick. So I did squats, I did bench press and I did pull-ups. Now at the time, 315 for me in squats, I could do probably 12 or 13 reps to failure. So I picked 315 and I did seven or eight reps. That was it. So I stopped at seven or eight reps. But you still were moving that kind of load. Yes. But that was, remember that's a weight that I could do. Yeah. You know, 12, 13. So you're almost doing 50%. Exactly. What you can do. Exactly. So I stopped like five to six reps short of failure. Bench press for me was 225 and I was doing five reps. And at that time I could probably max out maybe 10, maybe eight or 10 with 225. So 225, five reps, then pull-ups I strapped on 20 pounds and I did six reps. And so I would go out every other hour. I would do my six reps of squats, my five reps of bench, my six reps of pull-ups. And then I'd take the next hour off and then I'd do it and repeat. Now just one set. I was doing, no, I was doing two to three sets. Okay. Yeah. Okay. So two to three sets. And would you, would that be your top set or would you, so like warm up? So here's what's weird about this. Okay. The first workout required mobility, warmup, all that stuff. There were other ones you were ready to go. Weird. It was weird. I bet. Yeah. Every other, so at 9am I started, so I'm warming up and I'm going to have to work up to those sets. Okay. When it was 11am, I went out there and I get right under the bar and I get into it and I'll continue to remain mobile and warmed up essentially for the whole day, which is pretty cool. Yeah. Here's the other thing that I noticed is as the day went on, I got stronger. So six reps for 315 suddenly felt way easier by the third. That's the most interesting. Really weird. Spend time recruiting. It's already almost like established. It just was weird. Now, by the end of the day, that six reps felt hard. Yeah. But in the middle of the day, I was going out there, you know, six reps with 315. I was like, whoa, dude, I already feel like I'm this is really, really strange. That's by workout three or workout three. Yeah. It was really strange, which is interesting. Cause that's typically like would be a top set or whatever in a normal workout. And you're, you're, that's probably it. That's right. You're coming down after that. Now, if you're doing this for a body part, the reps are much higher. So if you're like, Hey, I want to build my glutes. Uh, then you're going for 12 to 15 reps. You're not going to failure. Again, you're doing 12 to 15 with something you could do maybe 17, 18 reps with you're trying to get a pump. The goal is trying to get a pump. Now what I did, I don't want to pump. I don't care about a pump. I'm just trying to move the weight. But if you're focusing on a body part, you're doing, you're picking two or three exercises and it's like, I want to get my glutes. I want to get my glutes a pump every other hour. And what you'll find by doing this is after you're done with this. And we'll talk about a little bit, what it looks like to rest afterwards. And then whatever, when you do your measurements, people routinely will report, uh, almost a quarter inch of growth from doing something like now, which is wild. Did you, uh, modify and reduce training volume the rest of the week because of this? Yes. And so, and we'll totally get to that. What you don't want to do is go back to your normal training right afterwards. You got to give your body definitely a time. So, so that's what it looks like. You pick your two or three lifts. You're going to do either heavy, you know, like lower reps, but again, probably 60% of what you could do or higher reps and focus on a body part. Here's the other important part. Every other hour, when you're not working out, you're eating or you're taking a protein shake and you're throwing some crating in there. So I would take two grams of crating and I'd have a little meal. So I was, fueling my body throughout the day while I was doing this. I don't think it's a good idea to do this and not eat. Oh, of course not. Throughout the day. Now they weren't big meals, but I'd have my carbohydrates, I'd have my proteins, I'd have some water or amino acids, throw a gram or two grams of crating at myself. Now the rationale, by the way, I don't have any studies to back this up. This was all based off experience. The rationale was my body was hyper sensitive to utilizing those nutrients. And so I'm like, I'm going to feed myself as I do this. Yeah. I'd imagine you'd want something that's very easy, digestible on the smaller side, calorie wise, but enough to just fuel the next workout. You don't want to like, I could see it could be detrimental if you go either one, not eat at all or two, eat this big old meal trying to think that like, oh, I'm gonna try and get a ton of fuel or something. No, I didn't eat a big meal because I'm like, I'm gonna work out again in a couple hours. That's not going to feel good. Also in between I rested, but I didn't sit. You had to say, did you walk, walking? I did light stretching, a little bit of mobility. We walked outside a little bit. Exactly. I sat down a little bit. I wanted to keep my CNS activated. What I didn't want to do is sit on the couch and not move. Yeah. I imagine you wouldn't have been as primed and ready for the next, like the way you described, uh, by the time I got to the second, third workout, I didn't have to do a warmup. So I bet you would have, if you would have just sat around between. I would think so. Yeah. I think what got me was I had to like make an errand. I had to go pick somebody up over the hill. So I was sitting in my car and driving and then coming back. Oh man. That idea. Yeah. Now the mistake, because I've done this a few times and I can see how easy it is to push too hard or to move too much in between. This does not feel like a workout. It feels like practice or it feels like almost like a trigger session if it's the body part focus. So when I went out there and did it, the best results I got was when I would just kind of practice the lift and it just didn't feel like a workout. The last workout of the day, I could tell this is the last one. By that point, I could tell like I'm a little fatigued, but throughout most of it, I felt good. That was how many total? So I would go 9am, 11am, 1pm, 3pm, 5pm. So I did five, five total. It was by the fifth one where I was like, oh yeah, I think this is it. I think we're going to stop right there. So for most people, I would say you're probably gonna stop at four or five. And by the way, for Fitness Finax, it's super fun. Yeah. You schedule this with your husband or wife and you make a day out of it. Yeah. It's a total. So the first time you do it, go lighter than you think. And the volume's great. So tell me what the rest, though, the, cause I think the biggest mistake people are going to make is they're going to say like, so let's say it's, this is a normal lifting week. And I'm like, oh, you know what? This weekend coming up, I can do that thing Sal talked about, but I've already trained a lot of volume leading up to that. Did you, how did you manage leading up into that? And then what did it look like volume wise? Good question. So I took one. Cause you gotta go like this five, you're doing three exercises. That's you got 15 sets right there of each exercise. Yeah. Using a weight. So let me, let me just communicate this first. That's almost a week's worth of volume. Okay. So let's say I do 12 reps to failure with three 15 and squats and I'm doing six or seven. Yeah. Okay. But I'm doing six or seven for three sets, uh, five times in the day in a normal workout, I would not be able to perform three 15 for seven reps for 15 sets. Right. It would kill me. Yeah. But because of the gaps in between, I was able to perform those repetitions. So the volume, even though it feels like I'm not working out that hard, it's a lot. Sure. It's a ton. You throw in the other two exercises I did and I'm doing a ton of total training volume. So you got to go easy. So I would lead into it one or two days of skipping one or two workouts going into it. So I was fresh and then three days off afterwards. Yeah. Yes. That's yeah. I like that a lot. Actually I did it a little differently. So I was like one set. I did one set and I actually did it more times during the day. Oh good. So about six, yeah. Six times. Yeah. I like that. But you went a little too hard. You said I went too heavy. Typical. Yeah. I mean, you guys would have guessed that for sure. And then what you do is you take three days off afterwards. Now if it's body part focused, you go ahead and do measurements, uh, you know, before, and then take your measurements a day or two afterwards. And what people tend to report. So you can find lots of anecdotes online. I'm not the one that invented, uh, some of this, by the way. So the people that have done, I know rich, rich Piana, I remember him, the late rich Piana. Okay. He talked about doing this for arms. So a lot of people tried it. People add like, uh, close to a quarter inch, uh, to their target body parts. Yeah. I think it's a fun experiment because this is a building strategy, right? Um, people have to understand how important the, the feeding in the recovery days afterwards are to the whole process. Like you could totally kill those gains by overdoing it afterwards. Cause if you do all that volume and then you're like, Oh, I'm good. I'm going to go next day or a day, even two days later. And you also don't eat in probably a calorie surplus real quickly. This could go the other direction real quickly. You'd be like, well, that didn't work for me. I tried that thing. Sal said, and I got weaker. I didn't see any muscle there. It's like you're doing so much volume right there, you had to go okay i really want to rest recover and fuel those gains yes and then three days later i should see feel all three days later go try those lifts again and don't be surprised if you add two or three reps uh to what you can typically do now the day after i wasn't sore here's what's crazy i wasn't sore the day after i could tell i did something but i wasn't sore which is wild because had i done all that volume in a single workout right had i dedicated two and a half hours or two hours however long it would have taken me to do all that at once i would have been rest dead oh yeah my muscles would have so but they weren't so what i did is i was able to uh to to do a tremendous amount of capacity and here's the beauty of this right what makes strength training strength training has less to do with the weights and more to do with the rest period okay so a lot of people don't realize this but weights yes that's a part of strength training but if you have no rest periods in between your sets you're just doing cardio with weights what makes it strength training is the fact that you rest long enough to allow atp to replenish and you're training an energy system that contributes to strength and muscle gain so rest is the secret ingredient to strength training well when you're doing a workout every other hour i'm resting for two hours before i go truly anaerobic it's purely purely anaerobic yeah and the workout itself again it should feel like you're you know you're doing something but you're kind of practicing the lift then try it three days later and watch what happens it was pretty wild i was i added like five to fifteen pounds my pull-ups like that was a crazy one that went through the roof which was wild yeah just from doing something like that and it's super fun now not everybody has uh access to a gym like this or whatever this is probably home gym people but if you're like a fitness fanatic you got a saturday you know lined up you could do it with your spouse or your buddy it's a good time you know jessica and i had so much fun i mean it'd been looking thinking back to like the clients that i train that could only train one day a week it'd be an interesting experiment of like they only train this way like it's like all i get is one day a week but they're like you're gonna have sunday i can dedicate all the training and you did like a a program that was designed it's an all-day working out that's all you do i wonder how far you could get that person the challenge is gonna be 100 everybody listening right now i guarantee you 70 of everybody listening is gonna go too hard yeah and the person only works out once a week we'll do that yeah because it doesn't feel like a workout none of what i did felt like a workout during these all-day workouts it was literally like me going out and i was like i'm gonna do this all day and practicing the lift with the weight that i had to kind of support but nothing was crazy about what i did so that's the challenge so if you're doing this you're like man that was a hard oh yeah i felt that like i was really hard like yeah you went too hard if you plan on doing this all day you definitely went too hard yeah so that's crazy anyway great all right i want to change directions here and talk to you guys about so i've used i think every peptide you could possibly use uh that they offer i've tried them all uh and some of them i really notice uh some of them i don't notice so much um and you know part of that i think is some peptides do more than others and also there's a difference between individuals but the peptide stack and i call it a stack but it comes in one vial uh that our partners at mp hormones have it's called the close stack blows anything i've ever used away period end of story and what's in this so it's a single vial but what it has in it is kpv hkcu bpc 157 and tb 500 so those four peptides are and they work differently but all four of them are repair recover skin health gut health for all types of tissue yeah tissue regeneration peptides and they put all four of them in a single vial and i have no this it is the wildest thing dude it is and you just ordered some i already i can't wait yeah i ordered yesterday you know me the opposite of you like i'm like so not a fan of trying all the things and i also like don't like to mess with stuff like that until i have like everything dialed in and so if there was ever a time for me to do something like this and feel like i could report back like honestly like how i feel like this will be the time because everything is everything's accounted for i've dialed in so i'm i'm interested now the one that you've noticed a lot was bpc when you use legit oh yeah because i you know all those injuries that i've had um and i've been injured enough time in my just my total lifting career and playing sports to know what a typical injury recovery time looks like and i've said on the show many times uh it it's about a 50 reduction right that i can it's measurable and it has proven that time and time again it's not like one time i was like oh wow that recovered it's like every time in fact every friend of mine or anybody that i've ever recommended to i always caution them because the recovery happens so much faster you have this tendency to want to go back to like right where you left off and it's like you still need to ease your way back in because the recovery time is so fast of all the peptides that's the one that oftentimes people if they go uh research chemical route is not there like every time they test bpc 157 with research chemical labs or whatever i just don't have it's not bpc there's nothing in there or super i just heard it was just a clip so i haven't listened the whole thing yet i sent it to you i think the ben pokulski and um no not that one no you're thinking of another one another one i sent you i said i think i sent you this one maybe i didn't ben pokulski just interviewed the uh like peptide like the attorney who has done more okay you saw that yeah and i think i heard him say that like literally like the 10 to 15 percent of the the gray market are like like legitimately have what they have in it was garbage yeah like 90 it was a huge way higher percentage than what i thought i have friends everything from the the toxins to the water down not having what it says it's in there so the one that measures like oils and fillers no it's just who knows whatever who knows what's in there so i so uh they do third party so companies won't test right by the way these uh certificates of analysis that these research chemical companies will use to prove that their stuff is legit that's all pay to play it's like a huge racket so anyway these companies go out and test these research chemical peptides the one that shows up as being accurate 60 to 70 percent of the time is read a true tide so for whatever reason some of them are getting real retta bpc almost never almost never and i've had friends who like to hear me talk about bpc yeah they'll use it probably skeptical because yeah dude they'll use they'll be like i don't notice anything i'm like where did you get it from dude yeah oh this you know whatever company i'm like dude it's not you're just i don't know what you were injecting but it wasn't because you know bpc when you and the close stack bro i can't wait for to use it my recovery uh is probably from workouts it's like 25 literally 25 well i mean i'm already i'm already a fan of tb 500 and then bpc because that's the wolverine stack and i have taken that before so um ghkcu i know about the benefits for skin and stuff like that and then it also has what else in it kpv and then kpv great for inflammation great for gut health also you're just using it for recovery after workouts and like noticing so i bounce back so i like the close stack for gut health so all of those peptides benefit gut health uh and my i told you guys this just i just told you guys off air yesterday last night i'm serving a lot of at the church and they they bring us food and i didn't know what they were bringing and it was sandwiches and so the sandwich had it was bread a little bit of cheese like gluten dairy typically will i'll notice an issue now my gut health is much better than it's ever been but i'll still notice a little bit a little bit of inflammation a little bit of puffiness maybe some gut health issue bro nothing nothing i know it's like i ate i might as well have eaten chicken breast and rice i noticed zero and it's the close stack i also noticed my skin after about four weeks into it my skin looks like way better like younger so it's great and by the way people could look this up you could go close stack before and afters people post their faces it's k-l-o-w k-l-o-w yeah people post their faces i've seen some of these 30 to 60 days after using this yeah it looks like botox and facelifts bro it is wild well i remember when we first started talking to phil he was telling me he was raving about it so i just haven't katrina did she loves it i mean she's been consistently uh utilizing it so she's a big fan of it and she's been consistently uh utilizing it so she's a big fan of it and she's been consistently uh utilizing it so she's a big fan of it and she's a big fan and it's so and so our partners mphormones.com you can talk to a health medical professional and you could talk to them about but they use the legit like this is like doctor prescribed this is real fda regulated compound pharmacies you're not getting god knows what well you know what my theory is on it they're doing the same game that they they do in the in the you know the black market for testosterone is even the people that think they are getting good stuff because they notice or feel something it's like you you sprinkle some you put if you take somebody who's got gray mark it or black market uh testosterone and there's some testosterone there's a there's 50 milligrams of testosterone in there and you're you're taking a cc or two of that in there like you'll feel a difference you'll feel it now it's not the you know 200 milligrams per whatever like a pharmacy would do but and so i think that's what we're seeing in in the peptide space i think the same game is being played i think it's just watered down there's something in there so some people like oh yeah i feel or i noticed a little bit they're finding a lot of them with nothing well i'm not even a little i mean that was happening that happens in the test market too but i mean most people let me ask you this okay i'll tell you this adam if if a dude say somebody buys uh anabolics on the black market and they start taking it if it's real will they notice well they'll they'll know if it's a real in other words if you take it it's real you'll notice yeah yeah okay same thing with peptides if you're using peptides and you're like am i taking anything yeah but that's my that's my point though is that i mean i just like that's why i use testosterone as an example is like some people will still well if you've never taken and let's say you went to the black market and you bought some and it's got it's a it's a yeah half dose you will feel that still notice yeah you'll still notice it and if you have no measure of what 100 milligrams or 200 milligrams of testosterone feels like you feel a bump in 50 milligrams in your so i would i would guess the similar thing is happening in the peptide world where it's like do you like the average person doesn't know what bpc feels like or doesn't know what you know kpv or tb500 it's like you know if there's a little bit in there yeah it's like they see some sort of like oh it must be fine you will know if it's real legit accurately dosed then you take bpc and tb500 forget the close stack but either one you will notice well i i two weeks in you're like oh the only the only negative experience or i shouldn't say negative but the only uh not crazy result experience i had with an injury was taking a great i took a great market and you're like this can't be real and i don't if you guys remember i came to you and i was just like this doesn't feel like my normal stack that i take i've taken this before and i can feel notice see a difference and you know right away with the tb500 i can see it tamp down inflammation yeah you know i mean again it's the fat cheeks there's some positive benefits to that you know i'm saying like i'm also yeah i'm ultra sensitive you know to inflammation and so i can see it pretty quick you know i can see when it when it's up and when it's down and so you know tb500 i'd always notice a difference with that and then of course the bpc you could like it you can almost feel your because recovery is for most injuries is it you know drug out it's long but it like when you're on the bpc you actually feel like it's like man every day every day i feel a little bit better if you have an active injury bpc you'll notice by day two yeah that's what i mean it's like it feels like like you're like man i can feel myself recovering where other injuries before i feel like man this is taking forever i have a buddy who went through our partners and he had his chronic kind of shoulder issue always has to warm it up always has to mobility do mobility and can get around it and do some stuff and he did uh three months of uh bpc and tb5 and it cured his shoulder yeah he came he walked up to me he's like dude it doesn't hurt at all anymore yeah i'm like yeah dude but hey still actually i did give him your advice i'm like you still gotta train properly bro because you're gonna hurt it again just by doing his mobility movement yeah don't stop that's not strengthening the support totally totally i got to study for you guys on sauna use adam you're gonna love this one thing you noted i'll pull it up one thing you noticed about sauna that you always love to talk about uh is how much less you become sick can we just point out too that all y'all in this room have been sick since that for me i mean knock on wood i'm still going and if you've been listening to podcasts long enough like it was never like that i'm always the first one to get sick when someone is sick and i don't miss so when you look up old so up until now if you look up studies on sauna use uh and viral infection uh the studies will say uh maybe maybe not so what we notice is people use saunas more often consistently tend to get sick less often but they don't know if that's a healthy user effect so healthy user effect is well people who tend to use a sauna also tend to get healthier they tend to eat better they tend to whatever there's no there was no like direct like what's happening with the sun well there's a study that came out of finland uh this was published october 28th 2026 at the university of eastern finland that revealed what 30 minutes of sauna use uh does to the body in terms of immune system so 30 minutes in a sauna floods the bloodstream with white blood cells which is with additional white blood cells helping the immune system patrol the body and detect threats the surprising response resembles the immune boost that exercise uh does except of course there's no damage to the body so sauna for immune system phenomenal now what they did in this it wasn't 30 minutes logical yeah it wasn't 30 minutes straight it was like 15 minutes cold shower 15 minutes so that's what this so i don't know if that made a big contrast yeah i don't know my personal experience if i feel like i'm starting to get a cold now i don't go do when i have a fever i don't think it's a good idea to use a sauna if you already have a fever no but if i feel like i'm getting a cold i'll use a sauna yeah and i anecdotally it makes a big difference for me i mean i obviously have been talking about this for a long time and i've been able to like correlate you know the times where i am getting sick when i'm not and here the one that's really interesting right now is i got two major things working against me was historically i always do uh weather change right now an extended calorie deficit when i'm low like i used to like when i was competing i used to a lot of times there was at least three shows i had to back out of like two weeks out from stage because i got deathly sick right before and it was a lot it was when i was competing in the wintertime i was competing in the wintertime and i was super low calorie and things are going around and like of course i would i would pick it up so like i mean the fact that i'm low calorie right now we're going through that shift you guys have all been sick and it's like dude i'm i'm such a believer i'm such a believer i don't miss now i'm every day every single day i'm in there for at least 20 minutes it's the second it's the in my opinion for overall longevity and health aside from exercise i would recommend of course aside from the staples like diet and all that stuff sauna use yeah i mean it's and you're warming up your core temperature it's like the same thing you're doing while you're exercising and it's somewhat simulating like what your body naturally does to fight any kind of foreign you know virus or any kind of it's like you know i think it's it's just logical to me that you know it seems i would provide that yeah my favorite studies show how when people do sauna post exercise it boosts their vo2 max more than exercise alone which is remarkable because yeah typically in order to do that you have to work out more but then you have to play the game of recovery can i work out more sauna doesn't really it simulates it but doesn't give you that no you're not creating a bunch of damage that you need to recover no it's actually anti-inflammatory so that's one of the things too about it it's like it's it's anti-inflammatory improves blood flow shock proteins i mean you get there's lots of benefits super cool to it and it's yeah become a staple speaking of studies do you guys remember me bringing up a long time ago the colorado experiment yeah yeah casey casey viter yeah yeah so i brought it up again i'm bringing it up again because we haven't talked about it in a while because there's always there's so much debate around whether or not the study was real legit or legit i just want to say i documented this last year two years ago with my whole process obviously i didn't have this crazy of a response but i was still crazy enough that everybody thought i was lying well so let me go over what this what what the study was because this is crazy so it was a 30-day study it was done uh at colorado state university it was the the scientists there including arthur jones who was conducting the study monitored this and measured things so this is like if they fake this they would first off i don't know what the motivation would have been i don't know what the motivation would have been i guess you could maybe say arthur jones was trying to sell nautilus equipment because he's the creator of nautilus equipment but he didn't really push in that direction uh but if they fake this they would have had to have gotten the whole university behind them and all that stuff but when i read the results to everybody it sounds like it's bs it's crazy so here's what happened in 28 days and i'm going to explain i'll try to explain what i think happened here but casey viter who was a pro bodybuilder in 28 days his body weight went from from 166 pounds at 13 body fat to 212 pounds 2.47 body fat he gained 63 pounds of lean body that's insane in 28 days 63 pounds of lean body mass now a couple things were working by the way the total workout time was seven hours and 50 minutes that's it the sessions lasted about 12 minutes so we'd go in there and go crazy hard set to failure minutes and out now yeah so he was testing high intensity training kind of techniques or whatever gotcha a couple things here casey viter was a pro bodybuilder who went into it who having lost a ton of weight so he had muscle memory working for him right so casey viter which is every that makes a huge difference everybody's 90 how much weight did he lose going a ton bro casey viter was 18 years old when he won mr universe was like one of the like a phenom yeah so he went in there super for him skinny low muscle mass so he went in there having lost a ton of muscle and he lost a ton of muscle and he lost a ton of muscle so you have muscle memory working potential was crazy plus he probably went off steroids and went back on steroids so that but still 60 pounds i know of muscle either way in that period of time which is so crazy here's the thing though he wasn't the only one in the study they put other people in the study arthur jones himself gained 15 pounds of muscle in that period of time there were other people who were in the study who all gained significant amounts of muscle in that short period of time so for people who are like you got to look this up it is why there's a before and after picture of casey viter yeah i've seen it dude i mean i'm pulling mine up right now i'm i'm on my dexa scan so in 2024 they also ate four to five thousand calories a day i want to add that so they were feeding the heck out of you he did so much more than i this is why it's so believable to me like he he won obviously was way more jacked than i was okay and he's also like one of the most genetically gifted yeah yeah for sure maybe you're better looking yeah thank you just like so it's that's the one thing i got working for me here i got you and i called my shop before i did this so i told everybody that i would i would put on 20 to 25 pounds of muscle and i put 25 pounds of muscle on in 30 days and i tested dexa scan 30 days in between now couple things that were why i knew i could was this was right after i ran the first glp1 experiment i went all the way down to 199 pounds i was 100 i was 199 pounds and i was like uh 14 percent of my weight was gone and i was like oh my god i'm gonna lose 10 body fat so higher body fat way lighter yes you just lost a ton of yeah and then came all the way up to 212 pounds of muscle and i was like oh my god i'm gonna lose and 12 12 body fat it's just and so 25 pounds of of muscle got put on in those 30 days and all i was doing was map 15 yeah yeah and i was doing the opposite i wasn't going to crazy intensity i was actually like again how little could i do just touch the weights i hadn't done anything in a while it was more about feeding my body properly regaining that muscle sending that signal that my body needs needs that muscle again and 25 pounds came on that muscle memory is weird it's weird uh so if you're listening right now and you've ever broken a leg or an arm you know how quick first off you take the cast off and it always is shocking like when i hurt my knee my arm was tiny dude when i hurt my knee i was 14 i think i dislocated my kneecap i had to wear a brace on my leg and when i finally took it off yeah my knee was bigger than my my my femur yeah and it was actually just actually i remember i could do this i could take i could take this the this the skin and do this dude it was the craziest thing ever i looked i broke my arm twice in the same year dude and recovered twice yeah and we took the cast off i bet you were like it was just it was like bone yeah yeah yeah and then i didn't think it was gonna be the same now without working out just walking my leg grew back to normal so people listening you probably experienced this where you look at oh my god what happened then you just move and suddenly the muscle comes back that's muscle memory yeah it's a miraculous thing so that's part of the reason why no and i made this very clear before i did it because i knew everybody oh he's lying and all this shit would happen it's like listen i so i had law i was down because i have all these dexascans right of of of tests body fat tests of all different weights and at my peak when i was 240 pounds building and bodybuilding you know i had over 200 pounds of lean body so you didn't even get back up to your peak oh i didn't even come close i was i went always still muscle memory 155 is what i went down to so it wasn't hard for me to call my shot and go like i'll get 25 pounds of this back quick yeah now i would never say like i'm gonna get 50 back in a certain amount because i know that that's peak me and i was way far from from peak me i but i knew i was confident that i and that i could get that back really quick and it did it came back well just 30 days for people listening so we you you were doing this we're all recording podcasts and this was over a 30-day period yeah i wouldn't see you so we record monday tuesday wednesday oftentimes we don't see each other thursday friday saturday sunday you would come back the following week bigger yeah it was just show up be like dude you just gained you're getting like four pounds of muscle and you did and it was and like you said like it wasn't uh i wasn't training crazy i wasn't like it was like i cleaned the diet up i was what i knew happened on the glp was i was eating so low calorie i was missing my protein intake so muscle you basically went in like super depleted yes yes atrophy yeah so uh i mean and so the average so people see those things right these these crazy statements like if you don't know the context uh it sounds so crazy and ridiculous but it's totally not if somebody had already had that that much muscle before now to take somebody like you who's at peak muscle mass and add 10 pounds of muscle in a month good luck not gonna happen no i don't care what amount of drugs you take what you do exercise wise because you're at you're at your peak and so getting it a pound more if i starve myself right now and lost 30 pounds oh yeah stop lifting i would gain it back so fast exactly so fast and that's why i'm doing this because i'm not going to exactly what happened and that and people from from that see the marketing and see what that uh by this is how they used to do this they would find somebody this is true story they would find somebody like me and they would they would they would pay me for that story and they would reverse so what they would do is they would take an athlete they would take a picture of them max muscle leanness they'd take this picture and they'd say this is the after yeah then they'd say now we want you to lose now we want you to come back in 30 days don't work out we want you to starve yourself yeah and we're going to take a picture of you a picture of terrible posture and that'll be the before yeah yeah when in reality yeah yeah that's a typical game they play with a supplement yeah yeah and so it's not hard to claim make those claims and there's always those people like no i saw it he did i saw him in a month he just like you i'd see him every four days and he was gaining muscles it's like yeah if you don't know the full story of what's going on famous story kevin lavrone uh one of the top bodybuilders of the 90s uh he would train for the olympia four months before and before that he didn't work out at all so when people would see him he would look like just kind of like oh man is that really kevin lavrone and then he would start training four months before and he'd build up to the contest and he would just gain crazy amounts of muscle get that muscle it's it's fascinating and this is again i think the theme i feel like the last couple years on the podcast is we've gotten older right into my 40s that i continued to talk about that i felt like nobody really told me in my early years was like there's always this idea that like oh it gets so much harder as you age it's like well if you've never lifted weights and you don't start till you're 45 or 50 like yeah that's hard you know for sure but if you've been lifting weights since you were in your teens or 20s that's money in an investment oh exactly it's it's it's easier it's easier now in my 40s to stay in really good shape compared to what it was just to get in shape in my 20s and that's the opposite message that i feel like has been presented forever it's it's the opposite message that i feel like has been presented forever it's it's the opposite message but what wasn't on my side was time under the iron was the consistency of years of lifting and building muscle muscle maturity getting to a point because it took a long time to build up to be that 240 pound bodybuilder guy but once i my body said okay we know what it's like to walk around with this much muscle man to go get it is like such a different experience and i think that's should motivate a lot of young people to do that and i think that's what i feel like i've been doing for a long time and i think that's what i've been doing for a long time and i think that's what i've been doing for a long time and i think that's what i've been doing for a long time and i remember too i remember my like my uncle when i first told him what are you gonna do when you're older yeah like he's i remember him telling me like you're not going to be a personal trainer into your 40s and 50s like you're gonna have a family you're not gonna be able to stay in like so what are you gonna do when you get older i mean sure this is great for your 20s you know but what are you gonna do and i'm like no i'm gonna i'm gonna and so it's like there's this idea that you know you turn 40 50 60 years old and it's like you can't have this and along those lines the capacity to build muscle and strength is not lost uh or should i say the ability to adapt to exercise is not lost as you get older the overall limit does change so you're not going to have the same ceiling but when they do studies on 70 year olds versus 20 year olds the percentage strength gains are similar okay now the 70 year old starting from a much lower point yeah but the percentage strength gains over the course of three months and the studies that they do are similar so in other words you're getting you're even if you're older you're listening you'll get stronger you'll respond you'll adapt you'll get great you just got to do it yeah yeah so true so mastroff mark mastroff uh founder of 24 fitness back in the day we all know now he bought 24 yeah he came back by the way you guys know 24 fitness only has like 200 something clubs now they've been closing down huh yeah they lost a bunch uh you said the other day our old like acquiring our old 497 yeah santa teresa sold the one that we all worked at i grand open downsizing well so i think with more i don't know exactly what they're doing but i do know that 24 fitness used to be the leaders in the fitness industry and then over the years uh it kind of became this like bargain gym the quality went down i know he was trying to kind of come back and make the middle i have a guess i i like you and why 497 right i think the strategy is to eliminate the clubs that have big footprints with uh basketball courts and pools they're the least profitable part gotcha of the gym and so if you're gonna have a 35 40 000 square foot gym which is like santa teresa 497 going for a then you want that should be a recovery room or that should be like it would be money maker yeah those are more popular now and so that would be my guess of basketball courts are not money makers and gyms yeah either problem cause either drama either are pools they're they're they're they're like they're nice to haves and they might get someone but they don't they're they're they're definitely uh a money suck for a business every gym i ever managed with the basketball court you break up a fight every month every month there's some fight and it's always some 47 year old dude or a non-member who was in on a pass snuck in more than likely it's somebody anyway so he he's now at the helm of 24 fitness master off is like he's the godfather of the gym industry so i'll never doubt master off if he says he's going to do something like this guy's got he bats a thousand sure so what they did under the umbrella 24 fitness is they started a new concept called founders club so this is a premium gym that's going to offer strength training recovery medical spa and community-based social programs and it's going to be a premium gym that's going to offer strength programming he's starting one in las vegas 10 million dollar club supposed to be a big luxury club it's going to be a 45 000 square foot club in summerland so near the near the you know near that area yep um and check this out though so i'm like okay 45 000 square foot medical spa luxury what's gonna be 250 bucks a month 200 bucks a month no 59.99 to 99.99 what yeah so we'll see what he does with that how is he gonna do that i don't know how do you cover with i don't know but it's gonna be it's a so trip off this right talk about the changing footprints of gym 45 000 square foot gym 25 000 square feet of it is strength training so it's gonna be a massive yeah strength training ton of squat racks dumbbells free weights yes 12 lifting platforms so cool for us we've been doing this for you know 25 30 years to see the evolution of the the gym footprint and how it's used and what's popular you know so check out this right so 12 lifting platforms that's a turf area a glute and lower body zone and a posing room Hey, I told you that's at the, so I thought this was so smart by Fitness 19 to do that little thing they did. They took the group X room and they converted it into a higher tier membership. And I have to get it to get in. So I'm such a sucker for this type of stuff too. Katrina was like, what are you doing? She's like, you haven't used that membership in forever. And here's my justification. I already like did the big crazy, I think it cost me like six bucks or nine bucks a month. And then it was only like, I think 500 bucks or something like that. And it doesn't change my monthly payment. It's like 500 bucks. And now I have access to this private area that not everybody has, right? And so of course I got suckered at just all too much. But they've also had the Panada. Well, yeah, they have all the Panada equipment in there. They got a posing room in there. They've got this like turf high rocks area and that's all private. And that's the extra program. And I have to say, I stopped. One of the reasons why I stopped going there and I hated going there was because it was like extended high school. I mean, during, I mean, you go down there at six or- You have the broccoli head around five, six o'clock. Oh, you can't get it. You can't get a piece of equipment. With the cross on. And it's like- Dog shit deadlifts. Yes. Yes. It's like, I feel like I'm, I feel like the old guy at the club. Yeah, you are, bro. That's right. I feel like that. He's judging everybody. I feel out of place. And I feel like they're all looking at me. Who's this old guy in our gym? You know what you gotta do? You gotta go in the locker room and just wear a shirt and be naked. Just like that. Yeah, yeah. I feel like, but over in this little private room, it's super limited. I mean, there's a lot of times I'm working down there and there's literally me and two other people. So here's where I think he's gonna make up the money in this club. So you're like 59.99 bucks with this giant gym. It's like, he has to have add-ons. Crazy. The med spa, so Doug pulled it up. Hyperbaric chambers, massage chairs, red light, infrared saunas, cold therapy, cold rooms. So it's gotta be an add-on. And a medical spa offering IV and GLP-1 therapy. Oh, that's it. That's it. I mean, we, Justin and I, we're talking off air about our boy over in Santa Cruz, how he's able to afford like that place doing so well. And our theory is that he's got two peptide dockers in the spot. Plus he's got all these add-ons on the recovery side. And so I think you're right. I think a base membership with all these a la carte options. So there's two, and I see, so I can start to envision kind of what the strategy is here because you have, this is how gyms have made money for a long time now, big gyms, is they've taken, members who barely use the club and focused on them. So let's charge a really dirt cheap membership. And those are the people that are all flipping it on its head. Those are the people that use the gym the least and wear it, wear down the equipment at least because the people who they lost money on were the hardcore members. Like you're paying 10 bucks a month, but you're in here five days a week, like you're making my equipment worn down or whatever. So what they wanted were people who it's too cheap to cancel, who rarely ever show up. This is a, this is the planet fitness model and it's such a great analysis. I agree with you that this is, they're flipping it on its head. I think what Mastroff is doing is he's saying, Hey, the hardcore people let's focus on them. Let's offer them high quality service and let them add on extra fees. And I think that's a brilliant, it's brilliant too, because it'll, I mean, I just called myself out on how it got me. That's right. You're that guy. Yeah. I'm not like the FOMO of what's in there or I want to try that thing out. You don't say I'll pay the premium for the day or the premium, whatever. So I could go try the recovery, like totally. I'm not in smart that though, like you're not out, you're not charging. You see this amazing gym. Oh my God, only 59 bucks. I'm going to, I'm like, I'm definitely getting a membership there and then every day I'm walking by the recovery room and I'm walking by the people getting all this stuff. And I'm like, I'm going to try that Ivy out. Like I'm going to try it for sure. And their juice bar. So they're gonna have a juice bar, social area. And it's 1983 themed. How sick is that going to be smart, right? Yeah. That's what it says. So I'm picturing like a 1983 old fitness vibes. Yeah. Probably neon, long lights or whatever. I love dude. I love following master off and what he does with the gyms. I think this could be, I mean, if there was ever anybody that I would consider partnering with and doing one, as much as I've been anti us doing that's who that type of gym with that person would sell me on like, okay, I do that a hundred percent. Cause that would be cool. A hundred percent. I would love that. All right. I'm going to change directions because, uh, we've gotten messages. I want to address this. We've gotten messages on best protein powders for people with gut health issues or sensitivities. Okay. Um, because most protein powders are dairy. Some of them are egg or vegan, all three of which are relatively high in the intolerance category. So for people that really sensitive guts, um, all three of those can bother you. Dairy, probably the top egg, second vegan, third, but there is one protein that functional medicine practitioners will actually recommend to people who've got health issues. That's the one that they say have or add. Uh, if you have gut health issues and that's, uh, bone broth, bone broth, yeah, bone broth protein for, if you have gut issues and you protein powders, you struggle with, cause they make you gassy, uh, or they cause issues. Uh, but you want to be able to add protein with a shake. Bone broth is not just easy to tolerate. In many cases, it's healing, uh, for gut health. I've got a pale Valley story for that. That's just so interesting that you're bringing this up right now. So I, um, I mean, I'm hungry. Like going to bed hungry right now is like, it's a typical night right now. And one of my strategies when this happens is I will, I will blend up a shake and normally I'll use a, a way shake and I'll, I'll, I'll blend it in like, it's like this much ice and then, and then a little bit of, uh, and then literally a cup of almond milk and then the way, and so it's like 90 calorie, 40 gram, 30 gram or whatever of protein. And it's really just so I have something to keep me busy and tastes kind of like, you know, like a smoothie or a shake. Oh my gosh. And then what I, and I've talked to us on the podcast and so dumb me not thinking about this before I did it, had my Greek yogurt, had a protein bar already in the day. And then I do this huge volumous like a way shake totally destroyed my gut fast forward. A couple of days later, I'm in the same feeling, you know, God, I just, I need to stay low calorie. I need something. And then last time I did that shake, that was a bad idea. You know what? Let me do the, let me do the pumpkin spice thing right now because I love that pumpkin spice flavor and the pumpkin spice. So good. Oh dude, it's the best one. He, he always raised with the chocolate one. The pumpkin spice one is the best. Oh, it tastes like a drink from Starbucks. It's so good. And then done how I'm telling you right now with almond milk was fine. Oh, totally fine. Yeah. So such a wild difference on the two of those. And again, I've talked about it before, or I can have way. I just have a limit. And it was the end of the day after I'd already had those other things. And then I had this big volume of shake. That was way messed me all up. Did the same thing like two nights later with the payload. No problem whatsoever. Oh, that's awesome. Yeah. Yeah. That's the one protein powder. I could do a hundred grams in a shake and be totally fine. It's so easy. Yeah. My stomach, I always go to that one. If I've been having issues for sure, cause it is, you guys will give me crap about any milk that I drink anyways. Cause yeah, you're pretty good. I'm not convinced, but you know, I don't know what it'll take to convince you. I don't know what it'll take either. He's going to have to crap his pants at work. Yeah. I don't even know if that would convince him. He'd be never going to give it up. That was just an accident. I got some bug today. Some, some weird things. Hey, when he comes here, cause he drives over the hill. So it's like, how long does it take you to get here? It takes me, it depends like 45 minutes, probably average. Every, when he walks in, he goes straight for the bathroom. I know your coffee. That's just the coffee. Yeah. That's the coffee time. Everybody has that. I know. I know. I definitely get that. That's actually why I don't do coffee during the week. I love coffee on the weekends when I'm home. When it's, when it's predictable. Yeah. Well, well, when it's, it's never predictable, but I'm home so I can adjust whatever. It's like, Oh wow. That hit in 15 minutes or, Oh wow. Hitting 30 minutes. Like, I don't know. And coffee will do that to me. And so I'm like, I'm an energy drink guy during the week. I'm a coffee guy on the weekend for that exact reason. Right there. I got to tell you guys a, a, a prank. This is like a prank that I played on Jessica. And it was so endearing. It was so endearing to see her response. So you guys know I had a vasectomy. I don't know how long it's been now, like a year and a half out of a second to me. So we, we decided we're done with having more kids or whatever. So I get in the mail, we get something from lab core and it has her name on it. So I open it now. She had done some normal blood, blood work or whatever, but I opened it in front of her. I said, Oh, I'm opening up your lab court and I'm looking at it. And I make a face like shocked face. I look at her and I go, you didn't tell me you did a pregnancy test. And she's like, Oh yeah, they always make me do that because of my blood work. They just need to be sure for this, that, and the other. And I'm like, this is like, this is true. I'm like, did you really? And she looks at me and she's like, what? And this, what does it say? This warm smile, like uncontrollable. Like, cause I thought I'd terrify her. I thought I would scare the crap out of her. And she'd be like, Oh my God, this can't be, ah, you know, we got all this stuff going on and whatever. And you're 47. She, this warm smile started to peek out of her face that she couldn't control. And she's like, what does it say? I'm like, I'm just kidding. But I'm like, honey, the fact that you had this warm smile, I'm like, oh, this is the worst thing I've ever seen. This is the worst thing I've ever seen. I'm like, this is the worst thing I've ever seen. I heard somebody say that once, like having three kids and having another one is like you're on a you're on a boat that's on fire and someone throws you a kid. I mean, I have I have I have two cousins that have lots of kids and they actually talk about there's there's somewhat of an advantage to if you've if you've spaced them, I guess, out correctly. Right. And of course, this is her experience. But like the she I'll tear it up how she does it. She talks about like, you know, one's hard. Two is, oh, my God. Three is like rough. But it gets before and then four is like this is easier because she's like by that time it's balanced. Well, by that time, the ones that you had one and two are help are helping. And if and if you've how they're helping around the house, they're helping with the other ones. And it's like and you've got your rhythm down. You've like if you've been able to managing to I hear is like one of the first big hurdles. And then it's and that's according, of course, to my family. That's how to my dad. That's how they. My brother just had his. Third. So he's got two boys. It'll be a house full of boys. Well, so first off, my son's boys are also my excuse my episode. My brother's boys are like nuclear powered. I've told you guys love. There's such loving kids. So happy all the time. They have more energy than makes sense. It doesn't make sense how much energy they climb and run and throw 24 seven all the time. Take your eyes off of them. And they're across the street. Yeah, that's normal, dude. On fire like crazy. He had a third boy. So we'll see what happens with this third one, but it couldn't happen to better people. My brother and his wife are so patient. It's crazy. I'm like, are you guys just you guys just take Xanax all day, chill all the time. But now they got a third boy. So we'll see. Yeah, it'll be interesting to hear. I can't wait to hear the story if it's like that for him or not, because maybe three boys throws a curveball there, bro. You would have thought with the two. I'm telling you right now when when my mom watches both and again, they're such happy, loving kids. You can't get like they're so energetic. You can't get mad at them because they're not like bad. They're great kids. But my parents matters like, bro, we need to like full night of rest. We need energy to chase these boys around because they are just on fire. I believe it did. All right, everybody, Juve is having their biggest sale of the year. You could save up to twelve hundred dollars on a new Juve system. So Juve is red light therapy. By the way, there's lots of red light therapy companies that are out there right now. None of them, almost none of them use the same wavelength or intensity as the ones you see in the studies. You know, the studies that show that red light therapy boosts collagen production in your skin dramatically, that boosts recovery, builds muscle, regrows hair. It's true. Look up the studies. Red light therapy does all of these things. The problem is most companies are not using the same red light therapy. You'd have to use ten times the amount to get the same effect you would get from a Juve red light panel. And again, this sale is massive. Save up to twelve hundred dollars. Go to Juve dot com. Go to VV dot com slash mind pump. Use the code mind pump for all of those massive discounts. Back to the show. Our first question is from shall we fitness? How do you fix skinny fat? Oh, actually, simple. So skinny fat refers to somebody whose body weight is where it's supposed to be, but their body fat percentage is high and their muscle mass is low muscle. Typically in clothes, you look like your normal body weight, but you notice with your clothes off. Things are hanging saggy, whatever, or you just notice you don't pinch a lot. Or you've you've done a DEXA scan or a body fat test and you what you go. Yeah, you were very surprised that this is a I remember as a young trainer the first time this happened to me where I experienced this, where I was and I've told the story before it was a it was a cheerleader and it's happened with the cheerleaders have the model. Some of these, you know, either careers or jobs that they've had where you have to kind of keep a weight and they've so their weight was down and then I do their body fat test. And I'm I'm looking, I'm going like there's no way her body fat is that high, but it was and it was because just just not a lot of muscle weight was down but didn't have a lot of muscle. And so the focus here is let's go build some muscle build. This is actually very straightforward and simple. Hit your your target body weight in protein and grams of protein. Eat whole natural foods. Get strong. That's it. Don't cut. Sometimes the the temptation with someone who's like to say skinny fat is that they're like, oh, I need to diet to get leaner because my body fat percentage is high. No. Build. Just go build and your body fat training focus. You will get body comp. The body recomp changes my I'd add to that for this person. Of course, this is an overgeneralization, but most likely there's an attachment to the number on the scale. Throw the scale away because you're going to gain weight and we want to we want to gain muscle and we're going to put weight on and you'll but you'll put weight on but you'll be a lower body fat percentage and typically somebody who's in this place has found themselves because they found themselves trying to stay around a weight on the scale. And so if I ever had a challenge with a client like this, it was like, yeah, but I like my one twenty five and where I'm at weight wise and I'm like, well, we were at that place where we need to build muscle. We might end up being one thirty seven one forty maybe even it's like and you got to be radically different. Yeah, but you'll look radically. You'll look leaner and you will be leaner because you have built muscle. And so my suggestion would be as you go on this journey, put the scale away. Focus on getting strong. Hit your protein intake. Increase calories. Generally speaking. The program. If I had someone like this, I would have them follow would be MAPS Powerlift. MAPS Powerlift would be great. Get strong at those core lifts and watch what happens. And I believe with the airing of this, everything's still 60 percent off, if I'm not mistaken, Doug. Are we still in the Black Friday? Yes, we are. So it's MAPSFitnessProducts.com and the code is Black Friday. So Powerlift will be the program for you. Next question is from Ms. Jessica Lynch. How can you keep or increase leg strength without increasing muscle size? You get better at the lifts. Yeah. Yeah. So strength is part muscle contraction. Yeah. And part skill, technique, or central nervous system activation. So if you eat at maintenance and you practice specific lifts, let's say the barbell squat, and you train it frequently, and you train like a powerlifter to try to get stronger, you can see some strength gains without adding much size. Now we'll say this, if you keep adding strength gains, eventually you'll see muscle. Yeah. So this doesn't last forever. Central nervous system training. That's right. It's like very much, yeah, like using it like you're building up a new skill. So yeah, you just need to get better at the mechanics of it, really like fine-tune the whole process of it, and you get strong and yeah, not necessarily. Would you guys advise anything like around like cardiovascular endurance training post strength training after you do this? Similar to like, so like a basketball player who is training to gain strength, but they don't want size because they don't want to mess up their shots with that. So they would strength train and then immediately afterwards go shoot 100, 300 shots. Yeah. Yeah. Yeah. So I think that's what I would suggest. That'll limit the gains in strength and give you more stamina. So it would do that. But it would be sending a competing signal. And if you really want to get strong, then you practice- Well, you still could get the CNS adaptation of getting strong from proficiency of the lift. Yeah. But you're definitely not going to build a lot of muscle that way, which was kind of almost the question, right? It's like, I want to get stronger in the lift. I don't necessarily want to get more muscle. I don't want to add a bunch of muscle. And so one of the ways you could limit building muscle. It would be doing some sort of like endurance type of training post that. You get the benefits of the skill, the CNS adaptation of the exercise, but you're also probably going to be in somewhat of a calorie deficit and/or sending a competing signal for your- Yeah. Potentially, but central nervous system adaptation is similar to muscle. So it's like, it's going to adapt either endurance, either strength, either coordination. So it depends. I say you could try that, but really it's like specific lifts. What you're trying to do is get good at those lifts. You're not looking for general legs. Prioritize it for sure. That's right. Yeah. And then, yeah, I would say like for the most part, it's just like, yeah, monitoring your calorie intake and keeping that consistent. But eventually you keep getting stronger, you'll build muscle. It's just what happens. Next question is from Mike D Mixology. I'm a bartender and I close two nights a week. I get to bed before midnight, five nights a week, but get at home at four on weekends. Any recommendations for how to mitigate the drop in sleep routine without sleeping until the afternoon? I mean, all you can, you're going to be jet lagged every, after every weekend. And so what you have to do is you want to manage the jet lag. So what it looks like is sleeping in to, to make up a little bit, taking a larger dose of melatonin when you go to bed the following days to help reset the circadian rhythm. But that's pretty much it. Also infrared sauna too. This is like one of Ben Greenfield's big hacks when he would travel across the world. So I thought is first thing that'll help reset the circadian rhythm too. So doing that. Yeah. Yeah. I mean, I think it's, I think it's a good thing. some of it with by sleeping in um and then trying to get to bed on time the day after uh this is all over and uh they've shown studies that like a three three grand i think it's three grams or three milligrams check that doug if it's a milligram or gram of melatonin uh right before you go to bed to help reset uh your circadian rhythm but i think it's i want to say it's milligrams i don't want to i don't want somebody to take three i think it's yeah let me see here milligrams milligrams so three milligrams uh which i believe is uh um you know shout out to legion I use their Lunar product, and I think it's two and a half or three is for the chewables, and so you could easily manage that with something like that. You might, yeah. Our next question is from David Kelly. Any suggestions for how to go about setting a realistic goal, choosing how much lean mass to put on or lose fat, factoring age, time frame, and general life, et cetera? So I'm going to give you the hack for goal setting, okay? This is such a powerful hack. It's the most effective way to set goals. use a different example. Let's say your goal is, we're in San Jose right now. So my goal is to walk to LA. I can make my goal, I'm going to walk to LA, or I can make my goal, I'm going to walk five miles every day. The walking five miles every day goal will get me to LA more consistently than I have this big goal that I'm going to chase. So in other words, rather than saying I'm going to gain this much muscle, lose this much body fat, the goal is I'm going to work out this many days a consistently. I'm going to eat this many grams of protein daily. I'm going to get this much of sleep every night. And I know the result of being consistent with those goals is the side effect of building the muscle and losing the body fat. It's so crazy that, uh, as long as I've been doing this, this still looks like this even today. So right before this, you know, my kick starts, um, and I was explaining this to somebody, um, cause right now I'm getting up and I'm actually doing, you know, an hour of like the elliptical, but it didn't start there. Right. And in fact, I wasn't in my, it was my sister-in-law was asking me all this and she was asking food stuff. And I said, well, yeah, I'm doing that right now, but it didn't start here. And so it's like, and so I, I back, I was like, I've been doing this for like six months. And she's like, you've been doing all this. I said, no, no, no, no, no. I've been consistent with my training and getting back into my kick for six months. But what it looked like was the first month was just a track what I'm doing. Cause the wearing. That was the goal. That was the goal. The goal was all I'm like, I track, track what I'm doing. So I'm become aware of where I'm at. What are my steps look like? Where are my calories at? Where's my protein intake at that level of awareness? Just like already started to shift things like, Oh, I don't need that in the diet. That was, I didn't realize how much of an offender that was. And it's like, and then it becomes like, okay, I'm going to try and make sure I get to the gym at least three times a week, three times a week. What days I don't even commit to like, it's gotta be these days. Like I can get to the gym three times a week. And literally it was like, I'm going to a maps 15 protocol, two exercises. That's it. Like, can I commit to that? And then that was like the first month, first month was becoming aware of what I was doing. Maps 15 type of protocol, not even the full maps 15. It was like, I can do three days. And then three days was like, okay, I'm in a rhythm now. Like I can add a fourth day. And then the next month after that, been like, okay, now I'm going to start to dial the diet in a little bit. Now I'm going to, for me, it was like a reverse diet. So it was like, I'm going to focus on building a little bit muscle, increase my calories, try and start eating more whole foods at this time. I'm still not, I'm still eating more whole foods. I'm still eating more whole foods. I'm still eating more eating out, but making better choices. Now the choices change. It's like, and each one of those were like individual goals along this like six month path of eventually what everybody sees in the last few months of like me, like hardcore, but it's like, it didn't start hardcore. And of course what I'm trying to land at was by 45 was being in some of my best shape that I've ever been in, but it didn't start that way six months ago. It started like, that's where I wanted to go in six months, but then where am I at right now? Okay. We'll figure that out. And it's like And I still, to this day look like that. The results trail behind the actions. So you pressure the process. That's what you do. You focus on the micros and then you still have an idea of the macro goal, but the micros where it's at every single day. Well, we also keep this in mind too. And part of the thought process behind why I still do like, why, why not do all those things that you've been doing this for so long? Why not do all those? The body will only allow you to build so fast. So like me doing all the things right away, not going to push you forward. No, not as, not as much as the effort and likelihood that I won't do those things. So it's like, I can do incremental things that will already start to make change in that progress. And let's say it's 80%. Maybe I could, if I would've done all those things, I could have squeezed out a couple extra percent or six months ago, but I also risk burning myself out, getting frustrated that I didn't see more results in the first month because most people don't factor in. They don't. Yeah. On the other end of it is like how much are, you know, fatigue are you going to have in terms of the overall program and like, where are you going to end up, you know, versus like extending that. That's right. Just focused on. That's right. And so over this period of time, I've had, I've had so much more I could do by having these incremental goals of being and consistency. What you know, there's more than anything. It's like, be consistent with that. Once I made that decision of I'm cutting out, eating out, it was gone. And then I became consistent, but it, it, it didn't start there. It started out with just tracking and then being better. And then it's like, listen, the person who focuses on or enjoys, uh, or is the person who works out consistently eats healthy is going to look better more often than the person who's focused on or obsessed with looking good. It's just a fact. So, uh, those are the goals, the goals that you make. This is how our coaches coach people. They coach, they know what the ultimate goal is. The client comes in and tells them lose 30 pounds, build muscle, whatever, but their trainer's like, cool, here's your goal. Your goal is we're not going to miss the gym. We're going to work out three days a week. They don't do all the things right out the gates. Can we close on your man who loves walking? No, I'm not going to come on. The man who loves walking will walk further than the man who loves the destination. Yeah. That's the most viral thing ever said. It's so funny. People made t-shirts about that. Do you know that? Yes. I didn't come up with that by the way. It was not mine. It applies though. It does. Yeah, it does. Look, if you like the show, come find us on Instagram. It's mind pump media. We'll see you. Build and shape your body, dramatically improve your health and energy and maximize your overall performance. Check out our discounted RGB super bundle at mindpumpmedia.com. The RGB super bundle includes maps, anabolic maps, performance, and maps aesthetic nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs with detailed workout blueprints and over 200 minutes of videos. The RGB super bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB super bundle has a full 30 day money back guarantee and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing mind pump to your friends and family. We thank you for your support and And until next time, this is Mind Pump.