2976: Why Tracking Your Food and Body Fat Is Ruining Your Progress

If you want to pump your body and expand your mind, there's only one place to go. MindPump. MindPump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in history, approaching half a billion downloads. This is MindPump. Today's episode, we had people call in. We got to coach them live on air, but this was after the intro. Today's intro was 65 minutes long. In the intro, we talked today about tracking and how it can mess you up. We talked about fitness and exercise. We also talked about current events and family life. Look, if you want to be on an episode like this one, submit your question to MPLifeCaller.com. This episode is brought to you by some sponsors. The first one is Eight Sleep. This is the best sleep technology you'll find anywhere. It goes on your bed and it warms and cools your bed. 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MAPS 15 Minutes, MAPS Symmetry, MAPS Strong, MAPS Powerlift, MAPS Performance, Muscle Mommy, or 40 Plus. It's buy one, get one free happening right now. Go to MAPS15bogo.com. Here comes the show. T-shirt time. And it's T-shirt time. Oh, shit, Doug. You know it's my favorite time of the week. One winner this week for Apple Podcasts, that's Dan Tana in LA. Send the name I just read to iTunes at mindpumpmedia.com and we'll send that shirt right out to you. 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. All right, here's something super controversial. Tracking your food, your body fat percentage, your measurements. For many of you, it might be ruining your progress. Almost all health correlations are connected to performance. We're going to talk about this right now and why some of you need to stop tracking so many things. Let's get to it. This is why we can't let this guy have control. This is why we can't let this guy have control of the intro to this show. Because he will spin it. He will spin it in the direction that he thinks he's treating the narrative. Yes, he is, bro. How many times have you guys had a client, don't lie, how many times has it happened where tracking literally messes them up because they freak out? It's typically something like the scale, but it can happen with other things as well. Has that ever happened? Certain personnel. Yeah. It becomes an obsession. It becomes a detraction. Don't fall for the trap, Justin. That's right. He's setting the table. We've talked to people. I have to discuss what he's brought up. He is setting the table right now. I feel you. You guys have a whole side thing going on here. Well, we've talked to people like this before on the show. And also, again, I want to say this again. I said this in the beginning. This is important to understand. There's a lot of truth to this, okay? When you look at the data on the benefits of being fit and healthy, okay? So what do they say, right? You should exercise and eat right because why? Less chronic disease, better quality of life. You know, you're going to live longer. That's what they'll say, right? And the data shows it clearly. But the correlation has less to do with muscle and body fat and how you look. Far stronger correlation to performance. It's performance. For example, when we talk about the grip strength test being a predictor of all-cause mortality, it's strength. It's not the fact that they have more muscle. Now, typically, as you get stronger, you have more muscle. That's true. But muscle itself isn't the strong correlate. It's strength. Same thing with VO2 max. And so, again, now, this can go too far. You'll hear people say healthy at any size. But at some point when things get extreme, you can be as fit as you want. And if you've got tons of body fat on your body, it's still going to be detrimental. That's still true. But performance is the thing that relates to health and longevity far more than the things that we like to track. No, I don't disagree. I'm teasing you right now because I know it's coming. But I do think that all these things are such incredible tools, like other tools in the real world, but also can be very dangerous, right? And so, I think that's really what it is. It's like everything that you're going to go over right now, I think, has value and can help somebody tremendously. On their pursuit of living a healthier, fitter lifestyle. That being said, it also could hurt them or send them backwards or send them spiraling out of control. Much like a tool that we use for construction. It can build an incredible house. Or use it the wrong way. I got a hammer. Let's go screw the screw in. Wrong tool. Or a saw and cut your arm off. Yeah. Extreme. Yeah. I mean, so like many tools, it can do wonders for people, but then it can also. And I think respecting it that way is what's important, is understanding that, hey, this is a tool. This isn't the end-all be-all. This can totally help me. It can also hurt me if I allow it to. And so, I think that as you go through these that I know you're going to go over and make a case probably for why they're bad indicators. How they can be bad. Yeah. I just want to preface it with they can also be amazing. But to your point that you started this with, we've seen so many clients that utilize these tools for tracking to get in shape deter them because the outcome isn't what they expected. And so, they've built this up in their head, and then it doesn't deliver on what they think. And so, then they just throw it all out. Well, I think, yeah. I mean, some of the worst versions, some of it usually revolve around the vanity aspect. And it's like what brought you in originally is you want to look different. You want to look better. However, that's a very misleading way to approach it to where you're going to have a lot of different factors that's going to fluctuate a lot with your weight. You're going to carry water. You're going to have a lot of ups and downs with the way that your body is kind of morphing and transitioning in between. And sometimes it takes a bit longer. You have to add body fat. There's all these other factors like vanity-wise where your body's going to fluctuate a lot. If we can focus a little bit more on the performance and the strength and all that, tends to keep you in a better headspace. Listen, if I were to break down my personal training career into two periods of time, like when I wasn't good and then when I became good. And what I mean by that is clients had the best experience, got the best results, and they developed a relationship to fitness where they maintained it. That's when I said, "Okay, I'm starting to get good." Here was the big difference. There's a lot of differences, but two of the bigger, like one of the biggest differences was I stopped tracking. I really honestly stopped tracking things like body fat percentage and weight and started tracking performance. How strong are you? How much more stamina do you have? How's your mobility? Can you do this exercise now that you couldn't do before? And their experience. Are you enjoying this? Those were the most important things to me. And when I tracked those things and paid attention to them and pointed towards those, everything else followed. Before that, it was like measurements, body fat percentage. It was the scale. And we were chasing this thing that was moving all over the place, not saying they weren't valuable, but it was way more successful later when the client would come in and talk about their goal. And I'm like, "Yeah, that's cool, but we're focusing on can I get you more fit and are you having a good time?" Because I know what's going to happen if we continue to get more fit and you continue to have a good time. You're going to get great results. And by the way, here's some data on what I'm talking about. People with low cardiorespiratory fitness have roughly two to three times higher risk of dying from any cause of heart disease, whether they're normal weight, overweight, or obese. For example, being lean and unfit is worse than being heavier but fit. Fitness protects you even with extra weight. So overweight or obese people who are fit have about the same mortality risk as normal weight people who are fit. Now, it's not exactly the same, but it's pretty damn close. Just so people understand what really matters when you're talking about longevity and health. And then predictors like strength and VO2 max are phenomenal predictors, far more, again, staying away from the extremes than things like the mirror or the scale. Or even total body fat. Again, once you get extreme, it does start to be a pretty good predictor. Let's talk about one of the first ways that people like to measure their progress, which is the scale and why this one can be such a problem. I've had clients, and first of all, we talked about this on the show before. The scale measures total body mass. It doesn't measure athletic performance. It doesn't measure vitality. It doesn't measure body fat percentage or muscle mass or bone mass. It doesn't measure. It just measures total math. And I've had so many experiences with clients where they're getting stronger. they feel better. Everything's going great. Their friends are telling them they look better. They're coming and reporting to me. Clothes are fitting better. And then we weigh them 30 days into it or 60 days into it. And the scale hasn't budged, ruined their day. Everything sucks now. I can't, I feel horrible. I've also had the flip experience where I've had members of my gym who are coming in super consistently. I'm looking at them and I'm like, man, she's not doing well. She's over-training, under-eating, and I can see it. And she weighs herself. I lost another five pounds, so excited, ignoring that she feels terrible. And you can see it on their face. So just, you know, the scale is part of what you're tracking. I get it. But it can become a problem. And then there's a scale obsession. And you know this, if you're listening, you're weighing yourself every day, twice a day, three times a day, every single day. And it dictates how you feel. Yeah. I think I've beat this one to death. I mean, this is what I talked about so much. Even though I'm not a weightlifter, I'm not a weightlifter. I'm not a weightlifter. I knew this going into pre-training for a show. This really taught me how crazy of a swings north or south our bodies can have, even when all things are accounted for. Like as far as macros and the training and doing all the right things. Like, you know, a little bit of stress and inflammation and poor sleep two nights in a row, and your body will hold. Depending on the size of a human, you are three to five extra pounds, sometimes more bump your sodium. Uh, cause you had really something really salty or a couple electrolyte drinks, uh, and, and, and you were thirsty. So you drank an extra quarter gallon of water and you could see three to four pounds on the scale, uh, have a day where you had more carbohydrates, uh, as your source of calories versus fat or other calories. And the body holds more water. Um, and so, or drink some alcohol and it'll dehydrate you. And the next day you, you lose a weight, a pound sometimes yet. We know that that wasn't healthy and ideal. So the scale is so such a terrible determiner of whether you are doing well or not. And this is something that I tracked so diligently and realized like, oh man, I gotta be very careful, not only with myself, but then this became a better communicator with my clients of what's going on. I was just going to say, you know, the value of the scale is if you're really aware, uh, of a, how it can mess with you, but then be how much your weight can fluctuate daily based on what you do. And then piecing that together. That's where I can see the value of the scale. Like I bet I could tell you, Adam, I could ask you how much does your weight fluctuate? If you have a couple of low carb days versus a couple of high carb, same calories. You could probably tell me to the pound because you track and you know, so I could see that value, but tying like, oh, my whole success. This goes back to my original point of kind of prefacing this, this conversation you were about to have is because I think it's an incredible tool, but I also have a good relationship with it. Like I'm aware of it could fluctuate up or down. And so when it does, it doesn't ruin my day. It just gives me insight. I'll give you another one. That's like new to me right now. I off air right before you guys came on, you overheard me talking to Doug about something like how much fibers in that I had noticed like, man, I'm for some reason I'm holding, I shouldn't be calories. And then I started thinking about like, how many times am I going to the bathroom a day? It's like, man, that I seem to be, the frequency seems to be down on that. I didn't even really pay attention to my fiber. My calories were cause I'd never normally have to. And my fiber is normally pretty good just because I eat a lot, but I've been eating so low that I went back and looked, I'm like, oh shit, I've had several days of like under 15 grams of fiber. The guy, my size should be eating at least 30 to 50 grams of fiber a day. And I'm just not, I'm like, oh, I'm probably not passing some of that. Some of that a couple more times in a day, all of a sudden scale goes down three to four pounds. So there's lots of things like that. And again, it didn't give me, it didn't, it didn't, it didn't, it didn't freak me out as much as it made me go, okay, something, there's something that's off or that I didn't do, or I need to adjust versus. So a lot of people are so tied to it. Oh yeah. I mean, how many clients did we tell not even weigh themselves? Like don't weigh yourself. No, because I think for the average, I mean, listen, I'm, I'm borderline. Neurotic about this stuff, right? Admittedly, like I geek out and I love it. What am I? 1% of the people, most people don't want nothing to do with it. Okay. I don't care about this. Well, it's not going to emotionally affect you either, which is the biggest thing. So, so right. Like, so because I, I understand it so well, I'm fascinated by it and interested by it. It doesn't affect me negatively, but if you're somebody who like does it and you attach your happiness to it and you don't know all the different things that could be, uh, changing that, it could really mess with your day. Yeah. So here, here's another one. This one's going to, this one's going to sound very controversial and it's, it's macros. Now there's a lot of value in understanding macronutrient content of foods. There's a lot of value in going through a period of time where you track your macros, but there's a lot of people that live here. They live here all the time and it zaps the joy out of life. Food becomes constant tracking and over how much of this I'm getting and where I'm eating this and weigh that. And it's wild. It's not good. This is not a healthy place to live. You guys, it just isn't now tracking for a period of time, especially if you have a specific goal, especially if your goal is a bit extreme or you need to learn about, okay, you know, what does six ounces of chicken breast actually look like? And what does 30 grams of carbohydrates actually look like? And getting an idea, very valuable. Love it. I think everybody should go through it, but there are people that live here to the point where there are people who are afraid. They're afraid to leave. They're afraid to eat in a way where they just go about their day and eat in a kind of healthy way. And that's just not healthy. You guys, it's not a healthy place to be. It's not mentally healthy. Yeah. I think there's, again, we'll just, I don't know if you want to call this playing devil's advocate, but I'll point out the things that I think are so great and useful of it, but then also where it just doesn't make sense. Like I only do this when I have a very specific goal and a period of time that like, you know, I have this, you know, I have this, you know, I have this birthday coming up. I set a goal for myself personally. This is one year since I kicked Kratom. I want to come in as healthy, as fit as I've been in a very long time. And it's been this quiet goal. I'm not, I wasn't talking about it till right now. And so I'm very serious about it. I'm tracking macros. Could I get healthy and fit along the way without it? Sure. But I want, I want to come in as good as I can. And I know I have the capabilities of it. And then as soon as I get there, I'll go back to it. And I'll be like, I'm going to do this. I'm going to do this. I'm going to go back to, you know, eating in a very normal way where I'm just aware of how I eat, but I'm not tracking or measuring. So I think for periods of time, when people have very specific goals or timeframes, uh, or education, they want to learn about it. Incredible. But I know a lot of people, we work with a lot of people that we help that they don't know how to live without doing it. That's right. And if you don't know how to live without doing it, then it's become a problem. I saw someone the other day, uh, measuring their protein powder, protein powder, protein powder is pre it's measured. You guys, the scoop is says it says one scoop. No, no, no. They weighed it so they could get it down to the gram. And so this is a, this is a place you don't want to live a bit obsessed. Yes. And it's just not, you can't be healthy in an unhealthy way. There's this, that just doesn't work. And so this is an unhealthy relationship with food where I've had clients like this, where this, the exercise for me was to not track. Yeah. That was the hard part. Don't track for a week. I'm like, I don't know what I'm going to do. You know what they ended up doing by the way, eating exactly the same. Cause there was too afraid to go off. I'm like, no, no, you got to go off. I need you to go off and just feel like you can be a little bit more free. Yeah. I mean, getting to the point where it's intuitive. I mean, you do have to have the knowledge base to pull from. So yeah, you know, that's initially that's where you want to be. Uh, so you, so, you know, like some days I want more energy or some days I'm, you know, I'm actually trying to kind of tighten it up, uh, to just pull those levers, but like, yeah, to every single day has to be like this regimented, exactly the same place. It's just not healthy psychological place. All right. So here's one that I know people are going to think it's crazy, which is tracking, uh, or constantly getting body fat tests done. Now, body fat tests, I think are good when you're, you're, you're trying to watch certain trends. That being said, your body fat percentage can go up or down in an unhealthy way and up sometimes is healthy and down sometimes is unhealthy. So people, often think going up is always unhealthy. That's not true. We've actually had people on the show who we've talked to and like, no, you need to gain body fat. I remember the first time this happened with a client with my, of mine, this was an ex D one athlete. She was a soccer player. In fact, she almost played for us. She was really, really good. She was trying to get pregnant. And it's like, it came to this down to this, you got to gain body fat. It's like, what do you mean? Like gain muscle? No, no, no body fat. You have to gain body fat. And so, uh, we did, we went through this goal of training, gain body fat, lo and behold, it worked and she got pregnant. Um, and that was healthy for her. The other thing too, is body fat percentage measurements can be a bit interesting. And this is where Adam was laughing earlier about why I brought this up. This happened to me this weekend and it's happened to me before where if I wasn't myself, let's say I'm a client. I've had this happen to clients. Clients come to me, they look a particular way. Oh my God, I feel so good. I look so lean. I've never looked like this good before. Then they'll go off and do some. Kind of a body fat test. It'll come back way higher than they thought ruins their day. Even they look the same even though i'm like you still what do you mean you look great but yeah but the body fat test says that i'm whatever percentage higher who cares you look great and you feel great who cares what it says nobody you don't walk around with that i definitely know y'all know that which by the way we'll talk about a little later because uh they can be very interesting now the way that you would use a body fat percentage test is to try to track trends not so much stuck on the number but rather is it going up or down over the next six months and then you know so it's funny that you you this all happened and and we will get into it later but but that this was uh on your radar or this is what you put in here because so uh you know you had been bringing up to me for a while that you wanted to go uh test and i didn't want to and the reason why i didn't want to and not especially right yet was one i didn't track a starting point so you don't know where you're going so i don't know i so it literally would be just to get this arbitrary number it wouldn't tell me was i doing the right things before after because for all i know i was eight percent higher or i was one you know i'm saying the same so it really it really served doesn't serve me at all to go do it and so and the reason why i wanted to delay as long as possible is because i'm i'm in a rhythm i'm doing what i i know i need to do and what that number could come out and be could really discourage me like like in my head i'm like oh i feel on this point and it could be if it was north of that by three or five i don't just because i am aware and understand how this all works doesn't mean it doesn't ruin my day it wouldn't piss me off because it's like damn i'm way further i'm further away than what i thought i was and so there to me there was no value of me going and doing that right now now i will do it before my birthday because that's kind of my end point for me so i absolutely want to see where it's at just so i have these this hard data number but the reason why i wasn't really in a hurry or wanted to do it with you is because i didn't do it at the beginning and so it's it wouldn't it's not going to help doesn't matter yeah it literally is only rolling the dice on is this psychologically going to f me or is it going to give me some great positive number that still really doesn't matter because it doesn't tell me that i was doing things good or bad right you know i'm saying so i've learned this it's also interesting how different body the same body fat percentage can look on people i've seen uh people yeah i've had female clients at 25 look very lean and i've had female clients at you know 19 uh and they don't look nearly i mean katrina is this example she's an anomaly that i've told you so many times she's hydrostatic weighed dexa scan at 12 and 13 you see what my my wife looks like i mean she looks fair but she don't look no 12 13 12 13 would look too lean oftentimes yes it does not look yeah watch when i'll go have her test again she oh i don't think i've ever seen katrina test higher than 15 percent ever interesting and and we're not talking about in body bullshit we're talking about dexa scan which is considered gold standard in hydrostatic way which is in my opinion the most accurate without being dead yeah and she is done she so there is something to be said about the something isn't telling the full story on on these things again they're incredible tools when used appropriately when used as a a guidelines of okay and this is where i would have loved to test with you if i because three months ago is when i really started cleaning take it first yeah i should have taken it when i was completely inconsistent with the diet inconsistent with my training and been like where am i at right now okay i'm here boom here's the plan now i go then i would have loved to take it with you because then i then it would do it it would to me then it would really give me good information then it's valuable to me because it's still that's my body and even if it is one or two regardless of what it started am i going down right that's right am i going down and at what what speed am i hanging on to lean body mass am i losing lean body mass so am i going too fast so it could tell me a lot and it can be extremely important but i think it's important to know that it's extremely valuable for that but to just randomly take it because you feel good and and then you want this confirmation from it that's actually setting yourself up for failure because it's got to come back and impress you or else you're you're dead you're either just kind of down or you're really down you know i'm saying depending on the number gives you which is totally why i didn't want to do with you she's like there's no real number that comes back that i'm going to be happy with because i didn't see where i started and so unless it's and i know it's not going to be anything i've i've know what i look like when i'm crazy shredded i'm nowhere near that yet so it's like it could only really discourage me so it's like i don't i don't want to do that yet the the next one circumference measurements and this can mess people up because uh it doesn't tell the whole story what i mean by that is so as a kid i always wanted to get bigger i'll use myself as an example and so bigger arm measurements was always what i was after yep but i tell you what uh my arm smaller and leaner just looks bigger and i didn't figure this out till much later yeah as a kid it was like i don't care what adds size to the to the tape that's what i'm doing and when i got leaner and would lose weight is when people would ask me what are you doing for your arms they look easy you have more lines and define that's right it could also for the waist i've had so many female clients uh i had female clients that would go get a get uh what is it uh irrigation where they do the colon irrigation uh so they they'll put what you know they go to places they get it no it's not coloscopy but they uh it's like an enema but they go in there to take out trapped whatever colonic thank you so much they'd be like i lost three inches around my waist like we just you got rid of these blasts stuff that was inside there but i also had clients that their their circumference measure was up because they their digestion was off had nothing to do with body fat percentage so circumference measurements are also not a perfect way uh to measure yourself especially when like you said like a lot of times i mean people are going for wanting to look better and feel better and they're not going to look better and feel better and they're not going to you could feel a lot better and circumference go up or down and you could look a lot better and circumference go up or down like i i saw right like your or your waist could look smaller because your shoulders look big i mean it does have like the effect of like you can affect growth in certain muscle groups like as opposed to like you know losing fat in like a certain area it's not gonna happen it's gonna happen overall but you know so you so if you're just tracking for size of muscle it's pretty decent i mean ryan ryan i hadn't seen him for what's been a month since he's been here right and he came in and he was like oh my god bro you look so jacked since last time i've seen him like i'm down i'm down weight like that and you're talking about somebody who's a personal trainer for he competed his body 27 years bodybuilder guy used to looking at physiques but even someone like that that just shows you how much like for sure all my circumferences are down but it's just like once when you look more defined you look more muscular you look you look more buff or whatever like that so no it's terror it could be all these things that you're listing can be an awesome tool but then can also be a great tool for you to be able to do that so i think it's a great tool so uh be terrible and that's why turn into orthorexia that's right and that's why i like performance now performance can also be worshipped too far you can also push it way too far like strength is great you know you start pushing it for too long too far you get lots of injuries vo2 max can be like that but for most people if you're becoming more fit everything else is doing okay uh and so and again when when it comes to longevity and health it's a much better predictor than circumferences and body fat percentage than weight on the scale than all that stuff it's like how fit are you that makes the big i mean i have i have a different view or opinion on that like i i think i think learning to have a good relationship with all these things is the ultimate the the point you're making that i think is so true is the average person doesn't want to put the work the effort and the time into building a good relationship with all these things uh they just want to use it as a quick answer to the test and it's not that simple there's so much more going on here um and so the easiest way to judge are you doing well is what you're saying it's just like if your performance is going up stamina strength energy all those things then you're getting healthier you're doing better regardless of what all the other ones say that being said like all these i love and i think men have given me such insight and understanding of my own body and i love utility but it's it's i guess it's just not for everybody agreed not everybody uh so i guess if you are interested in those things and you like that stuff then you you need to learn to not take it at face value and you need to really learn to understand how to use it um if you don't have any interest in that then the best way the default is yeah and as a trainer i like getting my clients to attach their uh success to their fitness was like the best thing i could possibly do there's a lot of people that don't even track their fitness because they track scale you know they don't and stuff like that like how much weight you're lifting i don't know this and that how's your maximum energy is down but i'm losing weight yeah they don't track it to the thing that's oh that's still the gotta be the scale has to be the number one thing that people still still yeah do you identify so strongly with that number yeah i mean it's wild yeah no i i don't a fact it's even even i'd say body fat percentage is is still very rare yeah i mean you have to kind of be into the fitness world it's not easy to test your body got the body fat percentage scales now but you're right it's the scale yeah like most people don't know how to do it people are oh i want i just want to be ten pounds lighter i just want this and it's just like oh my god all right so i'll tell you guys what happened so i'll tell you guys what happened to me i went and got a dexa scan he's fat which by the way stop it which by the way i'm gonna send fatty yeah i'm gonna have i'm gonna have them post on the youtube channel a picture of what i look like oh don't do that dude yeah because i've been the guys and i were talking about this off air you have a bit of shallow hell going on what's like you you sent that picture all of us and you see yourself different than what we see like all of us were like he's still really fat shut your shut up yeah but none of us wanted to tell you so i don't want you to put yourself out there no i have to dude because you just said that hey listen so here's the thing so i knew this by the way i did message you before too i know this uh caliper measurements for me always measured me closer to what you would think i was at so you can look this up you can go online so what does 10 body fat look like on a man what does eight percent look like what does 12 look like and go through the numbers my body fat percentage when i take it with calipers matches that much more closely than when i've done other methods other methods tend to test me much higher and i knew this i told you going into it i was texting adam like it's gonna say i'm like way higher it always does even though i the way i look i feel like i'm a lot leaner i came back at 14 on the dexa damn i'm 14 which is borderline fat which is you know how many people listen here right now i'm trying to get to 14 from the guy that's like you know how many people listen here right now i'm trying to get to 14 from the guy that's like this is fun well so i thought i was gonna measure closer to 10 because that's what it looks like to me and when i've done calipers looking this way i mean i've been telling you for a good six months or so now you're fat i've seen i mean i've seen it i've seen it in your face bro i have text messages of you guessing you have at least you haven't you're carrying at least two or three percent in your face now like i mean you're starting to get you started i got i got the receipts dude i got your text of you guessing my body i'm a good friend i'm gonna tell you you don't sound like you're a good friend right now what happened so it's gotta be real you guessed i was like it'd be around nine percent yeah no so well here's here's what i know this is good this is really good because if the average if a client went there expecting based off how they look and they got that number back i've had that happen of course and they're crapped out yeah deflate you it's like it didn't change anything another reason why i didn't test too is because i also know that i'm coming from a place where i don't have um i don't have nearly as much muscle on me as i've had in the past when i was body fat testing all the time right and so and one of the things i know that uh you look great and this is i think it still falls right in line with what we've talked about this podcast we always tell people like build into the physique that you want because you will look better two percent body fat higher with 10 more you were an example of that right now regardless of how exact accurate the thing is or not but at the end of the day you look lean you definitely look leaner because you've built so much muscle in the last two years like a lot more muscle in the last two years and so classic example of who cares if your body fat percentage comes in in the 10 to 12 to 14 percent range if you look like a dude that's six percent body fat because you've got so much muscle it is it is interesting though i'm gonna have someone test me with calipers just to see but why when when the i want to see what the disparity is yeah but who cares the deck the deck scan is a gold standard no i know that i don't care it's not for me it's so i can report back on the show i mean to let people know that that that there's more air in the body fat pinch the pinches says more air but it i believe because i've done this before i know what i look like when i'm at nine percent i know what i look like when i'm at six percent it comes back closer to what i think it's supposed to be yeah but those even that so somebody sent me they saw i did the one picture uh of my update like a couple like a week ago or whatever and uh so and i know like again i i know where i'm at because i've tracked so many times and they're like oh what do you think you're like 12 i'm like 12 i'm not 12 right now i know i'm not 12 uh and then he sends me over like uh like a a thing of what the internet shows like the ai or something yeah that's no it wasn't ai it was pictures you can send your picture of of of bodies but i could also again that's why i think that that that stuff is even more inaccurate in my opinion because i can show you and i've done this so if you go far enough back on my instagram early days before mind pump one of the things i tried to i tried to show people this and showcase this i did these things i did especially as i got lean uh i showed people the 24 hour differences on the scale and the way i looked in my picture radical that's crazy 10 10 pounds on the scale and one looks jacked and one looks like an average like it's like that's how much when i'm depleted out and flat in the morning to a guy who fills up for 4 000 calories water a gallon and then gets a pump i mean you can make a body look radically different there's a whole category of supplements that initially started with ads like that yes the pre-workout pump supplements it was the first it was the first ones that came out had before and afters that were before the workout and right after the workout yeah to show the pump or whatever and it was of course it looks dramatic they sold crazy amounts of supplements even though everybody knows like oh yeah you got a pump yeah that's why when when people use i think the stuff online and then to your point too bodies are different the the men ones are like show their torso up some guys hold like i know i have fat ankles probably yeah well i know i know that i'm not my quads aren't feathered yet and i know that when i get when they get feathered i'm down to like justin loves when you say that feathered quads i love feathered quads he has to see him all the time he's like hey save the picture let me know when your quads get feathered that's what i want to see see feathers secretly i send him pictures all the time because he asked yeah see these things are this is that's all bullshit like you can i can make i can make myself look all the way down to that three four guy all the way to that 25 guy dude why isn't the flex to be like 20 but like jacked huge and shredded you know at 20 how would you be shredded yeah well that's what i'm saying is if like you had like enough muscle that's shooting out let's say you could do that is that where you think you are that no i'm just saying that'd be a better goal well i mean that's actually listen a little skinny we know that athletic we know that peak athletic performance when they test it typically falls between 15 to 20 yeah the shredded athletes that sometimes you see those are anomalies most people all things being equal for men all things being equal between 15 to 20 percent so we're going to be the most you have the best strength and stamina and all that stuff now did you now because of this uh awesome test you just did did you just are you throwing it up in the air and being like now i don't care no i mean like are you still trying to get dialed i you know what it stopped initially i got a little carried away to try and get leaner i'm not doing that anymore now i'm just i like the way i feel uh lighter and i also like um i actually think you need to lose muscle still yeah oh that's a little too much yeah we'll see what happens no i'm serious push that too hard like i think i think that would be the move would be to stop lifting well not complete you don't need completely started for me to lose muscle now well what you would need to do and what you don't do probably right now is actually legit cardio bikes yeah it's like legit cardio three times a week yeah i'm just i'm just now i'm just trying to eat less and um just i feel a little better lighter and so we'll see that's what i i mean the one of the best things that's happened for me in this this whole thing is is just how much better i feel health-wise i mean i've got my my sleep is i'm getting some of the best sleep i've ever had in my life and i'm getting some of the best sleep i've sleep scores and readiness scores my digestion feels good my psoriasis feels good like oh i got some studies on sleep right now oh yeah i got some really interesting studies that they so they were looking at how much temperature affects sleep but then they took it a step further and they were looking at adjusting temperature throughout the night and how much that improves sleep so we know this we know already know this that having a cool room has a significant impact on sleep quality okay so all things being equal if the room is too hot uh then you're not going to sleep as well as when it's kind of cool i think it's like 65 to 76 67 degrees is where they usually i'll wake up yeah and they find like the best the best kind of sleep for that okay so eight sleep did a study so eight sleep uh for people unfamiliar it goes on your bed and it warms and cools your bed and they have something called autopilot autopilot is this ai so sick it's this ai part of eight sleep is this ai part of eight sleep and then it adjusts on the fly okay because having a cool room makes a difference but does it make more of a difference to adjust the temperatures as you go into different stages of sleep does that actually make a difference or should it just stay cool all the time and it turns out it does so they took 34 individuals uh who completed seven nights each sleeping with the pod and then with the pod using the autopilot feature so they compared cool to cool but adjusting throughout the night oh sick so they didn't go cool versus hot because we already know that's gonna kick butt yeah cool versus hot it's cool better but they did cool versus cool that adjusts throughout the night yeah how much of a difference well they had better their heart rate went down their hrv was higher they had more deep sleep and lower light sleep so it improved everything so so not fluctuated just with your rhythms that's what it does so when you put on the autopilot your core temperature changes throughout the night as you go into different stages of your sleep cycle you'll run hotter and cooler based off of that and it adjusts so i can go back so it's just your heart uh pace or it measures your your heart rate movement uh it's it's actually very advanced i don't know any other sleep anything that tracks your stages of sleep and then adjusts through and by the way it learns you so after a few nights it gets better and better at knowing you know oh justin's here cool off oh yeah mine starts cold to cool my body, I want to say it's like a don't hold me to these numbers but i think if the last time i looked it was like minus four and then around like midnight or one it warms up a little bit to minus two and then i think the the warmest it gets is minus one and then back to minus two and then it warms me up in the morning time to wait to it yeah so cool yeah it is and i didn't set any of that like i said in an initial like i needed to be cold minus four and so it kept me autopilot manages yeah it takes i don't know if it says on there but it takes about a week or so for it to really calibrate your sleep and then after that i never gonna mess with it but the first time you kind of like guess at what how cool you think you're gonna like it and i think that's when i was like okay minus four i want it cold and then uh over time it starts to play with so awesome yeah dude and i know if i if i think of all the things that i've done for my sleep it has to rank as the top it's the top yeah yeah if if not the number one it's well here's the downstream effects improve your sleep you reduce your sleep you reduce your sleep you reduce your sleep you reduce your sleep your cravings improve your sleep you recover better from your exercise routine improve your sleep you improve fat loss and adaptations it's like all measures dude yeah everything's crazy so it's like the one place if you improve that uh that improves everything else yeah i don't i don't know if it's just getting older or because i've been paying attention to stuff for so long or maybe just aware or not but the the difference of sleep and recovery and then going into the sleep and recovery and then going into the so obvious to me now yeah and i know i granted i also use the aura ring and the readiness score and and i see all that stuff too so that i'm getting that data feedback but i can feel it i can feel it in my body and in the past young me would just like i'll push through where now i i adjust my workouts it's like oh man not the greatest night of sleep i have my readiness score is low my body feels a little stiff and achy today's more recuperative the way i'm gonna lift and then other days i i can i before even check the score i can tell i can tell the way i wake up i wake up just naturally more vibrant and i my body feels good sure shit i go check my score and it's like yep another one of those higher it was great sleep oh it's a huge difference finally back on track i've been telling you guys like my sleep's been so bad yeah as of late and something you'd mentioned to me too and i had tracked like cortisol levels and it was kind of bleeding in a little bit late in the day for me with that so i was kind of getting ahead of that early and then also too like um blood sugar levels at night were a bit elevated and so i had to like cut my food and drink and everything like a lot earlier and that's helped a lot so anyways it's a lot better way better yeah dude just getting that and then the temperature and all that kind of regulated but wouldn't you stop eating so i now it's like six is like my that's i have to like eat at six if i go any past that like even into seven it's like it kind of dips me into uh you know restlessness and you're at bed what at 10 11 yeah i go to bed about 10 11 yeah so four or five hours before you go to bed yeah yeah that makes sense yeah i know it's just funny it's stupid again the old man thing it's like dude i have to like really think and plan it out like like be regimented with yeah but you know what's funny about that there's an individual variance with that some people have better sleep when they eat carbohydrates i've heard the hour before bed the whole backloaded carb thing like an hour before bed they just sleep better i've had clients like that yeah yeah i yeah but there's data to support it i used to be babies i'm not like that anymore i used to be like that i used to that used to i used to sleep like a baby from eating a bunch of carbs and filling up before the bed it would put me out i messed you up now i'm messing me up yeah and i i now i think it's more related to digestion i just i don't remember having that sensitive of of digestion you know 20 years ago where now i'm definitely sensitive and so i just think that it's like that's that's changed it's evolved and it's for eating a lot will give me a good nap but it won't give me good sleep at night yeah in the middle of the day oh yeah it just disrupts everything imagining you not being able to sleep is weird to me because well because i can nap so easily yes i mean boom on the bus yeah you could be on a loud airplane people talking still getting on the plane and you could be out or in a car it's such a dude it's such a hack it's a hack it's like a superpower it's like i push a time machine button considering three hours when you're sitting in class like a boring worse considering that sleep is one of the greatest things that we can do to recoup to recover to build muscle to burn body fat it is absolutely a superpower of yours that you can do it on command i wish i could be like you know what didn't have the best night's sleep last night and if i want to maximize gains i'm gonna take a little nap right now well i could just still should i yeah it's the best oh man anyway i want to uh so today i got to go train i was gonna tell you guys uh at uh one of the old gold's gyms it's now called american barbell the burnell one no on um hamilton campbell so i went there last week okay so i went there again today uh and the reason why i went back how is that place i haven't been there in a while it's the same oh it is it's the same i haven't been there in they've probably added a couple machines here and there but it's pretty much downstairs upstairs level yeah yeah but and that's why i like it because i went in there and they have machines that i haven't seen they had a pullover machine score bro they have forearm machines they have a gripper machine they have a machine for the extensors and flexors you know how hard it is to find four machines they have a neck machine tell me the last time you went to a gym yes dude where you put your head on the pads and you and you strengthen your neck i was in high school yeah dude yeah now they have those halo weird looking ones they had the old school t-bar row the one you got you chest support yourself because you're you know being a big baby like support yourself yeah so i went in there and i was like this is fun dude so i had a good time i trained in fitness 19 uh this weekend for the first time in a really long time i hate going to that gym um they have this new thing they've done where they turn their old uh group x room this is a really interesting idea model like i gotta go find out more details on the pricing and how it works but they basically uh and then they put that, what's that really expensive gym equipment out? Panera? Yeah. Is it Panera? Paneta. Paneta. Paneta is where you buy the sandwiches. I knew I was somewhere in the vicinity, right? Or you're dieting too much. You want food now? Everything's related. Everything's got a place. That place sucks. While you're talking to us, do we look like food? Yeah, yeah. It's like microwave or whatever. Panada. Panada. Okay. Panada's supposed to be like the Ferrari. It is, like really nice, right? So it used to be this giant group X room. They've now turned it into just this, all the high-end equipment, cool hip thrust. And you can kind of see in the window and stuff like that. So you can't use it unless you pay extra? You have a digital code and it's separate from the rest of Fitness 19. Yeah. I think that's very smart. I think it's interesting. Because they're so cheap anyway to go and join. Exactly. And it's probably less crowded. It's like carpool. It's kind of a brilliant model for gyms that are in that low, price point. I've never used Panada. I want it so bad. I don't know if you can look up the Fitness 19 in Morgan Hill and see if you can see what I'm talking about. Because I hadn't seen it yet. And I'm like, oh, this is kind of brilliant. How do you compare the hammer strength, though? Is it that much different? I don't know. So some of it looks interesting. You know how you can look in a machine and kind of guess? Yeah, you're like, the physics of this is, yeah. I think it is. So I like hammer strength. But some hammer strength, I think they designed them poorly. For example, this is going to piss people off. Mm-hmm. The C. The seated row, the one that Dorian Yates used to like to use, like this, where you pull the handle. I did that yesterday. OK. This seat, it needs to go higher. You tend to pull the handle, and you get this, like, a lot of elbow flexion. So it becomes more bicep. Yeah. I don't know anybody that sets the seat down. So I have to sit it all the way up, and then put my forearm so I can get an extra. And you're tall. Yeah, yeah, yeah. And you're tall. It's a bad design. It's also, I haven't done that in probably two years. And I just wanted to do it. It was supposedly going to be an easy day, light day. But I mean, it's so easy. Yeah. I mean, I fill the whole thing up. And I haven't done it. Oh, but how much weight you put on? Yeah, I do. What's that one on the track? The bent over rail on the track. Oh, that's the one I have at my house. I bought that. I have that from my house. I did that. Oh, it was fun. Doesn't it feel good? Yeah. Yeah, it does. Oh, you've seen that somewhere? Yeah. Oh, I've only seen it. They have them at gyms now. Oh, they do. Yeah. I've only seen yours. Did you find the thing that I'm talking about, Doug? That's like a separate- It's a premium membership. Yeah. How much? Does it tell you how much? No, bro. You've got to talk to a sales guy. I mean, I'm kidding. That would be terrible sales if they just put the price on there. It's brilliant because- You're not allowed to fart in here. One of the reasons why I can't stand going to that gym, it's like an extended high school gym. You know what I'm saying? That's what it is. And so I try and avoid it all the time. Well, you know what this is showing, by the way? Industry-wide, gyms' footprints are expanding with weights. Yeah. Oh, yeah. Weights, weights, weights, weights. Totally different. Yeah. Completely got out. So it's $29 a month if you want the vault. If you want basic, it's $9.99. You pay $9.99? I think I'm paying more than that already. You are? I think I'm paying like $19 already or something like that. What does $19 get you? Not sure. Gets me $9 and they charge me extra just because they can, I guess. Just pay a day. Get a sweaty towel. Dude, so people have been messaging me about a compound called NAD. In fact, off-air, you are. We're asking me about it. Yes. NAD. Okay. It's everywhere. Yeah. And I see all kinds of supplements around it. And I know anytime I see stuff like this. It's like the biohacker, they're always mentioning it and pointing to it. So what's the real value to it? So NAD. the NAD goes down as you age and higher levels of NAD essentially mean more energy for your mitochondria, essentially. So without getting into the weeds, and honestly, mainly because it's complicated, but NAD, increasing NAD levels will give you more energy for all of your cells. So when people think energy, they oftentimes think about like caffeine or like a stimulant, okay? This is different. More energy in your mitochondria is actual energy. It's not that we're stimulating your central nervous system. It's not that we're making your body produce more norepinephrine or whatever. It's that your whole body actually has more available energy. And so you just feel better. So having good mitochondrial energy just feels like vitality. It doesn't feel wired. It doesn't feel like you're, it just feels good. You just feel good. You just feel like you got really good energy. Now the problem with NAD supplements, there's a lot of people that are doing it. There's a lot of people that are doing it. There's a couple. One, when third-party companies go and test NAD supplements, very few of them actually have NAD, which this is just typical supplement industry, which is super frustrating. The second thing about NAD is if it does contain NAD, NAD is such a large molecule that it's very poorly absorbed orally. So this is why biohackers will inject NAD because if you supplement with it, you don't absorb much of it at all. Yeah. I heard from me, it's like IVs, they'll run and stuff like that. This is why supplement companies will then sell precursors to NAD. So like NMM, for example, is a precursor to NAD because it does a better job raising NAD levels than taking actual NAD. But the best possible thing you could do that you would want to do is actually have real NAD. And the way to remedy that is to have it in liposomal form. So Rho Nutrition does this. So Rho has NAD+. It's not a precursor. It's the actual NAD+, but they encapsulate it in liposomes and liposomal NAD definitely raises NAD levels. Much more absorbable too, yeah. Because it has to, because otherwise the molecule is too big. But when they encapsulate it in a liposome, it goes to where it needs to. It doesn't get destroyed by the gut. Liposomal technology has been around for, it's like medical grade type of way of- It was first created in 1960s by the pharmaceutical industry to deliver medicines. But now if a willing to spend the money, you could do it. So like another example. So with NAD, if you take it and it's not liposomal, you're basically throwing your money away. It's not absorbing. You either IV it or you do liposomal. Or that's it. Okay. So again, Rho is the best when it comes to liposomal type delivery. To give you guys an example, vitamin C. Vitamin C is absorbed well. You take vitamin C. We absorb it well. But if you put it in liposomal form, you'll absorb up at 150% more. So it just increases bioavailability across the board. Yeah. For some compounds, essential. NAD plus is one of them. If you don't, if you take NAD orally and it's not liposomal, it's literally, you can't, you can't absorb it. Do you know, I never, because we've messed with both IV, NAD and try it. We've done, we've messed with it many, many times. I never felt it like I felt it when I came off those withdrawals. Holy shit. Did I feel it? Before the times, and I imagine that's because I think that all of us are relatively healthy. Guys, uh, exercise, eat well, do all the things. And so, uh, you know, something that's, you know, helping your mitochondria is like hard to like probably depleted to withdrawal. Oh yeah. Poor sleep or stress. Oh dude. It, it was night. And I remember after taking it, telling Katrina, I was like, cause of course she was like constantly taking care of me during that time. And, uh, she's like, oh my God, you're, you look like you have life in your body. And I'm like, I don't want to get too excited, but I, I feel it now because I was in the thick of withdrawals. I eventually was bad again, but I had this like eight hour window of what that supplement does. Like it, like I, I like could clearly feel what it felt like the days right before the feeling of right after my body getting all of it. And then also even like it wearing off and then going back into my, my withdrawal feeling or whatever. But it was like, it was cool for me to experience that because that's how I was supplemented. It's so hard sometimes. Like you, you, you take these things and you're just like, Oh, I understand the science. And I know they say it's all good, but it's like hard to feel your mitochondria being healthier. You know, it's like, but when it's really messed up and then you do some of that, you can actually, so things that actually increase energy in the mitochondria, you will almost, you typically will feel creatine does this. So people take creatine. I have a friend that's a nurse. She's like, this is life-changing. I got another friend, that's, you know, has another, he's taking creatine. He's like, this is life-changing. You just needed the, you needed the mitochondrial energy. NAD is one of them. If you, if you get and absorb real NAD, probably seven or eight out of 10 people will notice a significant difference and how they feel. So, which is cool. Yeah. Okay. Speaking of cool, I want to talk about the Tesla Roadster demo. Oh, that looked so fake. I had to watch that multiple times and realize it was real life. It's real. What? Is going on. I don't know. How is it that he's so far ahead of everybody? I don't even think. I mean, you could see like, obviously pulled from SpaceX, how they brought the rockets back and they were like, have these like thrusters to kind of adjust it and everything. Like that's so crazy. He put that in a car. So, so by the way, Porsche came out with their car the same day and people were just overshadowed. So I'm going to, I'm going to be the turd in the punch bowl here. Giant marketing ploy. Yeah. It's not for sale. You're not, you're not going to flip. Nobody, nobody gets to buy this thing. No. Okay. The next part of it, that'll be 250,000 is the next one. There's part of it. That'll be in the car. Yeah. The little fucking jet boosters. Just the jet boost. Yeah. For the 250,000 version. That's it. Which will give you a zero to 60, like less than a second, which is cool. We have with Tesla. Have you ever been in a car go zero to 60 in less than one second? Not less than one second, but I've been 2.2 and it's crazy too. There's no way. Can you imagine? Like half a second. There's no way. Can you imagine? Like half a second. There's no way. Can you the regulations of like, if people were driving those things, just hitting like, so I, so you've got, you've got, uh, you've got the big thing going on with, uh, his, his, his stock right now. You have the, I think it's in where I think we're 30 days from the last bit of, uh, what are your shares? Which I'm gonna call it. SpaceX is getting ready to sell off and stuff like that. Nothing anybody saw this weekend was that. So everybody is on it. So what, what will, what will, what will inevitably happen to those shares? So now this is the last wave of all my buddies that I hooked up with all of my early investors that are going to be able to cash out next 30 days. He's going to give you a nice run on your, on your stocks right now. You're going to cash all that out. Nobody's going to drive that fucking car. Okay. It's not going to happen. Nobody's going to drive that bro. Yeah, exactly. Fine. Like collectors won't be allowed to drive. And then the model below is even limited and hardly anybody's going to have access to it. It's his rich friends. Yes, bro. Read it. Read up on each one of those. Okay. It goes, there's three models, the crazy one that nobody gets. Yeah. Why does nobody get it? They're not making them. Yeah. It was, it's literally for show. I'm not talking about the flipping upside down. The second one, the second one is like crazy limited. Like a hundred people will get the one that has the, the, the, the, the rocket dusters. There are two hundred. They're only going to sell a hundred of them. I don't know if it's a hundred. You can look up. Yeah. Look it up. It's extremely limited. Okay. So you're not going to see them. Like you see Tesla cars all over the place. The bottom $50,000 one is one, which is basically does nothing special. Yeah. Other than what a drop too. So it was all a brilliant 50,000 marketing boy to get everybody talking about my brand, my new car. It doesn't say how many will they'll make. It says there's three primary configurations, scroll down, Doug trust, cold gas thrusters, super cool. They go all the way down to like Honda civic, full flight capable version. That's the one that's the standard entry level setup is what everybody's going to be able to buy. Yeah. But I think the other two are extremely limited, but here's the thing. Let me just, let me just push back. First off. It's, it's cool. Yeah. Everybody's looking at it and talking about it. Sure. They, they are at the, they are at the limit of science when it comes to cars right now. Oh, they're pushing it. Yeah. They're autopilot. They're just pushing innovation. I appreciate it. It's crazy. It's wild. It's amazing to watch. And also it's just, listen, we're dealing. And I don't know the guy personally. I've actually had people message me. Why do you love him so much? I don't love, I don't know Elon Musk. I don't know him. He can be a terrible guy. Cool stuff though. But when it comes to being an entrepreneur, oh, find me a more brilliant entrepreneur. Brilliant, brilliant. And salesman brilliant. Nobody, nobody beats him. I pack this. The technology is actually not that crazy. We've, we've, we've landed on the moon and we've landed, we've landed rocket boosters far like to take a, to take a piece of metal and to turn it and land it perfectly. Yes. On earth in a car. I would, I would imagine on the moon would be harder. No. Okay. No, no, no. What are you talking about? Yes. But nobody could own that and nobody was demo. Nobody could own this. That's the point I'm trying to make. What I'm marketing strategy. That thing is, how many billions of views does that thing have now i mean in literally i mean but as an entrepreneur he's you can't i mean he how many billion dollar companies has he built it's i just want the feature where you can climb walls with it by the way i own it my son owns a toy that does that so we have this fake gecko yeah it's this like fan right it's just the fan it creates negative air pressure there's a car that already does this okay god yes i know you're talking about it shows it's an incredible video you can watch a gt3rs which is one of the fastest cars around a track the downforce is crazy yes and it has suction on it and you see it just zipping past it yeah it's a and it's a regular combustion i think it has it has a combustion engine plus it has electric motors on it drive up and it goes there it is right there a mcmurdy the mcmurdy you can and it goes upside down it goes that's it driving upside down holy shit that's cool yes so cool well anyway listen i want one of those listen this other thing that he's doing that is just this is brilliant entrepreneurship brilliant brilliant he's gonna give by the way zero to 16 1.3 seconds that's crazy okay okay so you guys are you didn't even know about this car thruster because you didn't know about this car because the advertising so if he would if he would have flipped it upside down with some rocket boosters and then told you you can't have it that's true hey but listen listen to this though he said and he's gonna do this he said he's gonna give every kid in america a share a share for spacex do you know how brilliant that is what's the cutoff how old uh i think they have to cut it off i think they have to cut it off they have to be under 18 have to be a citizen but do you know how brilliant this is sweet this is so this guy really over here he's got a hell of shares oh yeah you know it's so brilliant because you're gonna get everybody uh who's gonna be who's gonna want this company to succeed when is he saying he's gonna do this good question we should look it up but he said he's going to yeah because it could be before i die when i die yeah yeah we're also gonna fix all those audits of the federal government too right they did a lot of cuts i mean he's the only one that at least was like yeah making efforts but i think that giving a share to every kid think about that you get so you'll get bit you'll get hundreds of millions i don't know if there's 100 million kids 72 million kids 72 million you'll get all these people are going to get are going to be tied to the success of this company talk about public support talk about like excitement that's wild so he's giving everybody 150 we'll do it yeah let's let's say it's crazy i mean i want to direct yeah i know i want to see it i want to see that i mean nobody's done that before nobody's done that yeah yeah that'd be really cool i mean if anyone could do it right yeah it's crazy to think that you could just give away 10 and a half billion dollars i mean in shares i wonder how much cash he actually has because i know most of its companies i don't you know people think when we were talking about how you know the i think it's so funny we'll just show you how it's always small-minded people that take shots at like billionaires like i wish we had a stat of doug capullo i don't know if doug has searched this or find this but what percentage of billionaires actually have a billion dollars in cash it's probably it's almost not minuscule yes like high 90 of them it's tied up in a company's worth yeah it's wealth yeah and and just so everybody understands too that's not measured by like that company is like almost zero percent have a billion dollars sitting in cash no way so it's like by those numbers we're worth all kinds of money too if you have a successful company that does really well they measure that and depending if it's in tech companies by the way they'll they'll inflate 10 to 15 x uh of the value of what it could like technically of ebita yeah and so you're talking about well let me use my parents as an example okay my parents they're sicilian immigrants my dad didn't even go past second grade couldn't afford going to school raised us in san jose did a good job working his butt off my paper my parents are millionaires why because they own a house in san jose that's that's their wealth and they're not millionaires let me tell you they live pretty close to paycheck to paycheck right but because they own a house in san jose my parents are technically yeah they have a valuable asset and a company that produces revenue especially a profitable revenue like companies like tesla like like uh these companies like boring all these companies that make a profit and especially tech ones uh are are are an asset and they're valued extremely more than the cash that they're bringing in and they're definitely not bringing all that cash into one individual so when you hear these net worths and we go and we want to go after all these sent to millionaires and billionaires it's like dude have them sell off all their companies yeah most of them aren't aren't are not walking around hoarding piles everyone thinks of like scrooge mcduck diving through fucking gold coins all day it's just like they're not that well they're their wealth is tied up in the business that's providing thousands or tens of thousands of jobs for people that are making an income off of that and then that's valued at 10 to 15 x and that because you own it as the founder it goes under your net worth but it's like come on dude it's like so silly speaking of which my parents you know how much they bought their house for in san jose oh i want to guess what year uh it was i think early 90s 90s okay so the 90s i'm gonna say 280 oh no it was less than 200 000 less than yeah now it's like i think it's value probably 1.7 million dollars i think it's value probably 1.7 million dollars just because all the properties in san jose but again here's my parents and it's like a track home yeah it's it's a san jose house they don't live in like the greatest area of san jose either it's a normal place but because of you know all the tech companies here blew things up my parents on paper are millionaires so they're not millionaires yeah and if they sold their house they'd have to go live some you know yeah that's why it's not it's not fair to do that and that why that's a great example i know we're comparing elon musk to your parents but it's still a great example and there's a lot of in between and there's a lot of people well there's a lot of actual there's a lot of people in between that have built small good successful businesses that have provided jobs for 40 50 something families that on paper look very rich but it's just like and you want to go you want to go tax them harder and even more aggressive the the risk at which you put them out of business in order to keep all these other people in business is terrible idea such there's been there have been people that have tried to pass uh bills here in the bay area where they'll you'll then pay taxes on the value of your home which would what would happen if you did that is you would get a huge tax the air we breathe you get a ton of people who would have to sell their homes because they can't they don't have that money they bought the houses in the 80s when they were you know first came here and if you did that now they'd have to leave it's already bad enough that you have to pay property taxes at the what you don't even really truly own the house in san jose your parents are still paying a crazy price you know what's crazy is that if your parents don't put that house in a trust and let's say let's say you weren't let's say you you you you know you had an average job and you made 75 80 grand a year nothing wrong with that love what you do and you inherited that 1.7 million dollar house from your parents you'd have to sell it because you couldn't barely afford the property taxes that's crazy when you think about that that's wild that's like so it's so dumb how that how that was like they worked hard they saved they'd all stuff so it's like the wealth is isn't what it seems to be you know super patch is a wearable neurotechnology company focused on helping people optimize how they feel and perform and this is naturally so they use a proprietary vibro tactile transduction technology super patch creates drug-free non-invasive patches that deliver targeted tactile stimulation through the skin and this does things like support sleep focus energy mobility recovery stress management overall well-being by the way it's backed by years of research there's data that shows that this stuff actually works their sleep patch it works like sleep medicine their pain patch it works like an nsad but it's drug-free this stuff is wild you guys it tripped me out but the data is real these are placebo-controlled studies try it for yourself and see how great it works go to mindpump.super patch.com that link will get you thirty dollars off back to the show our first caller is joseph from michigan what's up joseph how you doing joseph what's going on hey guys how's it going good morning morning good man how can we help you for taking the call you got it um as i mentioned in my email i'm about 65 years old i've been working out since i've been about 12 um been consistent most almost all my life but uh ups and downs um i've been working out since i've but the last six years been very consistent for a period of time i i did get into long distance running from my 40s into my early 60s uh about three years ago i had to give that up i still run maybe once a week but i had to give that up because of a knee injury and i focused on strength training from that point about three years ago till now i gained about 15 pounds back i've reached a plateau i've gained about 15 pounds back i've reached a plateau i've gained about 15 pounds i do a two-day split um i work out from home it's all dumbbell based body weight based bench i have a bench i have a band so i introduce the bands when i sometimes get inflammation in joints and then take a break that way and then i try to do some mobility so where i'm at now i've gained like i said 15 pounds over the last three years i'm happy with that but i'm looking ahead as i age i don't want to lose strength i'm looking ahead as i age i don't want to lose strength i'm looking I'm not looking to do heavyweights, but I certainly don't want to decline. I want to be able to be mobile, be on the floor with my grandkids. And when it comes to be, I get to be 75, 80, I still want to be slinging around, you know, 50, 60 pound dumbbells. I don't want to be, you know, inactive. I am, I get my 10,000 steps in a day. I, summer months, I cycled very casually to keep active. And I play pickleball about once, once a week for an hour and a half. So very active and really enjoy the strength training piece. And I'm looking, I'm confused on which maps program I could get. I do alternate things from what I've heard you guys talk about. I'm on about episode five in the 500 somewhere and got a lot of good advice, but I'm confused on what maps to get. If I'm primarily working out from home, I recently in the last few weeks joined a gym just to go once a week to mix things up. One week I was figuring doing upper body. The next week I would do lower body because I enjoy the home workouts. Yeah. Great. So when you say, when you're saying you plateau, what do you mean by that, Joseph? So I'm, I'm, I'm, my weight has stabilized. I'm, I'm good at the, I'm about one. 70 wonder. And I, about a year ago, I, I tried putting on another five pounds and I did, but that process, I just didn't like eating to the level I had to eat to do that. I, you know, focused in on, um, on my, uh, proteins. Um, it worked good and I maintained it. And what I mean by plateaued now is how do I get, you know, I don't want to lose the strength that I have. Um, you know, so I'm not going up anymore right now. I don't know if it's mixing up my routine to help to do that. And I've heard you guys talk about two things like, uh, slow, slow range of mode, you know, slow, uh, tempo pace. Um, I've tried some of that. Um, but I'm kind of just at a crossword of what to do next. I'm kind of just stable. Good. But I don't want to, I don't want to regress as I'm getting older. I don't want to, I don't want to regress as I'm getting older. Um, let's see. Okay. That's a good question. So I'm just to, you're going to kind of paint the context a little bit of what you said. So you've put on a lot of muscle, uh, through strength training. You're pretty consistent twice a week and you're pretty active, which includes an hour and a half of pickleball. I heard you mentioned sometimes your joints bother you a little bit. And so you'll use bands. I haven't had to do that in a while because what had, um, uh, haven't probably had to do that in two or three years. Uh, because of the fact that I started rotating exercises. Okay. Good. That seemed to help. So if I was getting, if I was getting something in a elbow from a certain tricep exercise, I would, um, switch up my exercises. So I try to create, um, some different or use different exercises. And I try to rotate about once a month. I keep some core core, um, compound exercises, you know, since I don't have a squat rack, I do. Like goblet squats. Um, I do the Bulgarian squats, um, just picked up starting, uh, doing walking lunges. I heard Adam talking about the walking lunges and I just, uh, listened to an episode that I haven't really tried yet is, uh, the isometrics, you know, the lunge in the isometrics, you know, the balance becomes a thing at my age as well. So I try to work on things that are single leg and help with balance. Do it really good, Joseph. Yeah. You're doing really good. Now. Uh, so there's a couple of things here. Um, can you change your routine to start to see new, uh, potential progress? Yes. Uh, that would come from, in my opinion, uh, doing more barbell work. Okay. So now what that would look like is practicing the exercises. Okay. So, uh, practicing a barbell squat would be a good idea, but it would start with like a box squat, uh, maybe a trap bar deadlift. And again, you're not doing this really hard. You're not doing this really hard. But rather practicing the lift and becoming proficient because they're not lifts that you currently do. Um, and you'll see some progress there just because it's a new neurological, uh, muscle pathway. Um, and you'll see some great progress there. There's the other part of this too, Joseph, which is you're, you're at six, you're 65 years old and right around in, in this, in the early to mid sixties, the game is less. Now, if we're talking about a beginner, we're talking about somebody who's not strength training, they start, we see rapid progress. Actually, we'll see rapid progress of the 90 year old if they just start strength training. But if you've been doing it a while, you're using 50, 60 pound dumbbells. Uh, the name of the game now is to maintain. Uh, so as we start to hit our mid sixties, get into 70, even being fit and consistent, there's, there's still going to be somewhat of a decline, but just to give you a little bit of encouragement, the decline looks nothing like it would look like it looks like for your peers, like nothing at all. Like, for example, you already know this, but when you're around your 65 year old peers that don't work out, it's like a, you're like a different human. I mean, you could do things that they can't do. Some of them can't even, uh, you know, get down on the floor or do certain things. And you're probably, you've got great mobility and very functional and feeling really good. And so that's kind of what it looks like. But the one thing I would tell you, cause I like two days a week of strength training. I think that's fine. Especially with all your activity. I'm doing four days a week of strength training, two upper, two lower. That's a lot. That's a lot actually, Joseph, for everything that you got going on. That is, but I limit it to 35, 40 minutes of training. That's not bad. That's not too bad. That's not too bad. I think if you did, uh, 15 would be more ideal. It would, if you, if you don't mind working out every day, a little bit every day, instead of a longer sessions, a few days a week, uh, but a full body routine, three days a week, incorporating some barbell work would probably get you some gains. Okay. So instead of doing, you know, two upper, two lower, you're going to the gym, you're doing one exercise per body part. You're starting with the larger body parts, legs. Then you go to back, then you go to chest and you go to shoulders and you go to arms. Then you go to core one exercise per body part. Um, and the intensity is moderate to high, not super intense. Um, and I think cutting it down to three days a week at full body, adding in some barbell work, like practicing a box squat, practicing a trap bar deadlift once a week. I think you'll see some progress with that for sure. Uh, yeah, and if, and if you do increase your calories a little bit, you don't need to be a bunch, a couple hundred calories. I think you'll, you'll gain some lean body mass with that. All right. That sounds good. I do. I do want to point out though. I mean, if you, if you get a run in every week, you play pickleball every week, you hit 10,000 steps. That is more than enough. And if you feel, uh, your body talking to you, uh, you dropping down that week to a one day full body lift or a two day full body lift, and that's it is totally fine. You are not going to regress. You won't go back. You will not go backwards. In fact, you'll feel better when you feel that. So, you know, if you, I was coaching you, we'd be talking a lot about that. I'd be, Hey, Joseph, how you feeling this week? If you're like telling me, man, well rested, feel great, feel strong. Awesome. We're going to hit the gym. Good. We're going to hit it hard. We're going to hit, and then we're going to get it again in the next two days. So we w we would be talking like that. And then if you tell me, Oh man, I, my, my joints are talking to me, my knees or my hips, I feel them from pickleball. I really got after it or whatever. I'm going to scale you back. So learning how to really listen to your body when you feel that and pulling back, you're, you're not going to regress even, even regressing all the way down to one day a week of full body routine will maintain what you've done already. In fact, you will feel better. Okay. Cause you're an active guy. You're not an, your advice is different than the average 65 year old. Um, you're, you're already nothing else. Yeah. You, you are, you're active. You're very active and you're going to stay healthy and strong for a long time. In fact, I wouldn't be shocked if two days a week would be even better. I think, I think, I think starting there is probably best full body workouts a week, uh, by the second or third week, Joseph, you'll probably see your strength go up and that's how you know you're going in the right direction. And how many exercises that are in that when you do something, one exercise per body part, that's it. Okay. Yeah. One lift per body part, three sets. We'll send you maps anabolic. And basically what you do is you're just doing two of the three days. That's it. It might take like 45 to an hour. And I love, if you can, I love giving yourself two days in between. So it'd be like, yeah, like Monday, Thursday, Tuesday, Friday, something like that as you're lifting it. And then continue every day. And then you're going to be able to do it. And then you're going to be able to do everything else you're doing. The keeping the steps up, you know, maybe if you want an extra day of working out, it would be mobility stuff. I would love like a third day would be just a mobility routine, stretching mobility. In fact, if you want a good generic, but really good one, I did a video, uh, it's a, it's a 50 minute from basically head to toe, my favorite mobility drills that, and so when I used to run these camps, primarily my average client was between 55 and 65 and I had, these are the moves that I love to teach them. And if that following that video for a third day would be beautiful with what you're doing. Okay. That's prime pro webinar.com prime pro webinar.com. Okay. And if you follow that video and literally, and I cue through the whole thing. So literally you put on your TV and do it with me and that could be your third day. And that would be beautiful for what you're doing. Okay. Prime pro video.com prime pro webinar.com And then we'll also send you maps anabolic. So you have it. Okay. And then follow that two days, two days out of the week and you start them probably in pre-phase yeah i'd say start in pre-phase then you could try phase one then move through the different phases yeah oh that sounds good yeah well thank you very much doing great sir doing great joseph thank you yeah you got it thanks for your team guys enjoy listening to you thank you he's kicking ass yes doing great they're here you know and again 65 by the way this is not a a common conversation because oftentimes people call in we have questions or i'm talking to a 65 year old or 70 year old or 60 year old just because the nature of our job oftentimes it's someone who's just getting started but if you've been consistent uh for a while uh you you you will expect you can expect to see some decline in strength and performance right around your probably mid-50s and then 60s it starts to kind of speed up a little bit and that can be a bit disheartening right like if you've been lifting weights and since you were in your 20s you you're not going to be as strong you're not going to be as strong as you were in your 20s you're not going to be as strong as you were you're not going to be as strong as you were in your 20s you're not going to be as strong as you are you're not going to have the same fitness you know at 55 or 65 or definitely not 75 that being said uh when you are compared to your peers or to yourself in a in a version where you didn't do any of that it is light years of a different light years so you just have to understand that because i think what can happen is somebody who's that consistent again there's not that many people who are like that you know you can be a little disheartened to be like oh you know i'm plateauing or you know what's going on i'm not gaining any strength or maybe going down a little bit yeah but you're slowing down the decline yeah at a crazy rate you know just to add to that it's really hard to uh or it's uh i'm very hesitant um to mess with this too much that's right right at that at that age he is doing the things i want maybe like i said i add some mobility stuff in there to address some barbell put some barbell yeah yeah like very very little things i want to mess with with him because at 65 to be able to still run to be able to still play pickleball to be doing ten thousand plus steps a day and getting lifts in like that and have the and you he looks you could tell he's lean you tell he's healthy yeah you could tell he's very healthy fit and lean it's like at this we're just trying to preserve and maintain this and i could i could screw that up easier than like then you can yeah you can screw it up you got to be careful yeah keep showing up so yeah i gotta be careful that our next caller is mike from pennsylvania so mike what's happening good doing mike hey afternoon guys thanks for taking my call you got it man how can we help you well so i'll start like most do i'll just read my question to not uh ramble on so in episode 29 17 you're uh how strong should you actually be episode you talked about reaching good levels of strength uh and after describing that you talked about how to get stronger if you're not yet there and then my question though is once you're at a place of strength you're happy with basically do you how do you continually progressively overload uh without adding additional risk of injury uh or is the point at that point am i kind of in a in a lifelong maintenance phase with strength and muscle great great so i'm about to turn 50 um good on the bench decent to good on squat and deadlift um and i've been an off and on lifter my whole life um last two to three years i've definitely been way more consistent and i'm about six well i'm six one about two or five and by an electronic scale i'm estimating i'm 20 to 22 body fat but i'd still like to you know get more defined maybe add a little more muscle so what do you guys suggest yeah good good question you know what was the name of the the title doug i would like to know what was the name of the title doug i would reference this this uh video we did all the time it's uh i think the nine ways to progressively overload the body i believe an episode it's a really cool episode other than just like adding weight everyone thinks progressive overload and they think they have to just keep adding weight to the bar out of weight or reps and so we did a whole episode on nine different ways to progressively overload the body so that's a good listen but we'll go over some things yeah i mean i mean just to make it simple mike you can stay with the weight that you're lifting and just make it feel heavier yeah by doing things like slowing the rep down pausing pausing the rep focusing on the squeeze or the stretch uh just challenging your technique your range of motion um and by the way those are all those are some of my favorite ways to increase challenging your your stance like your grip like i mean even having like like front uh squats as a focus as opposed to backloaded squats like there's ways you can kind of switch out the main core lifts but keep that same kind of template uh and get a completely different stimulus so if you run like you know a few weeks doing things like that helps a lot another another way to do this too within our programs is to basically go through our programs right so let's say you run a maps anabolic which is like these traditional lifts that the numbers you gave us to and you've never ran something like old time strength that we have or map strong which have very unconventional lifts different movements in there that maybe you're less familiar with or you're not as strong in and perform that go through that whole program because you're not as strong in and you're not as strong in and you're not as strong in and you're going to get strong at new lifts and that's going to give you those benefit those added benefits that you want and those new gains because it's a new movement that you have that you have to kind of start from square one again lots of value in that and a lot way less risk than taking the numbers that you're already at which are good numbers and saying hey let's try and slap another 25 pounds on that bench press that's where the the risk versus reward starts to diminish because you're already a pretty strong guy so there's way better ways uh to do that safely and the an easy way would be moving through our all of our different programs because we address that yeah you know the other thing too mike uh you know it says in there you've been you've been a lifter for most of your life uh so you're really well versed uh you you're familiar with the weight room you've been training for a long time you know something that is really important to consider when you've been working out as long as you have is uh what do you what what's what are you gonna have the most fun what do you enjoy like you know because you're you're you're in your uh you know what is it in your 50s now um you're next month almost yeah you're almost 50 we're in the same age group okay so at this point you know especially as you get into your mid 50s late 50s 60s it's really just about enjoying what you're doing uh yeah you're you're not you you can't possibly progress for the rest of your life i wish that were the case uh but that doesn't work that way and at some point you'll even decline as you get older even though you're consistent and so you just think to yourself like what's fun man what's gonna be fun for me to do in my workout um and that could take you all over the place it could go you could go to high reps you could do new exercises i guess that's kind of where my question was right so i've been like i said last two to three years i've been very consistent i've i've been mixing it up a good bit should i should i try to stay more focused on one thing so i've done at different points over the last three years we'll say i've done either full body three days a week i've done upper lower splits i've done push pull leg splits depending on you i have three kids at home so their schedules are and what the next like month or two look like and when they're in season for their sports um then i'll probably just throw in full body and if i miss a day then i miss a day and i get two days a week in there um if they're you know summers when they're out of out of their sports and out of school um that's typically when i'll go to like a push pull legs i know i can get in more days in in that you know given week um but i've been yeah sort of like a planet by by ear my by feel more so than following any one specific program for any length of time i love that yeah i don't think um so the the extra juice that we want to squeeze for you i don't think lies in your programming it sounds like you're pretty well versed the things that you're doing it's manipulating diet you want it you want to see some cool progress or something different like we could i would play with diet with you yeah i mean you said just just definition just so you're yeah because because if we're sitting at 20 22 if i showed you your that we added no matter of fact i could lose three to five pounds of muscle on you and i would play with diet with you yeah i mean you said you would play with diet with you yeah i mean you said you would play with diet with you and show you what 15 body fat looks like on you and you'll you'll feel and look radically different and so that's a big like five percent difference in body fat is a huge difference so the room that from what i'm listening to from you is there and just to put that into perspective of what you can do right now right now i'm going on a kick right now of leaning out myself my lifts are are almost embarrassing to what i normally do i i was dead lifting 550 pounds squatting 420 right now my squats are 275 my deadlifts 315 but i'm about i'm about to be seven eight percent body fat which and feel amazing look radically different plenty of muscle now i don't have peak version of me bodybuilder but you know i'm saying like you've built a good muscle you have built a good base of muscle if you want more juice out of the squeeze i would if i was your trainer i would have us manipulate and really kind of dive into dialing in your diet and manipulating that because i think you've got the exercise programming stuff down pretty pretty good pretty well yeah no appreciate it guys yeah yeah you're doing good dude all right and any gym any specific direction i guess more than the generals on the diet well you i mean you know we're always going to point towards hitting your protein i mean what if you were to i'm assuming to be with your how experienced you are you probably have a good idea of what good eating and bad eating looks like for you so tell me what that is so what what what what are you good at what are you not so good at and then that would leave me an idea on how i would coach you in what direction first it's definitely gotten better at getting in more protein i don't track so i don't know exactly where i'm at to be honest with you um so i start every weekday protein shake in the morning with the creatine protein oatmeal for breakfast when i get to work um try to have always have a source of protein with lunch uh yogurt or then uh try to keep the dinners balanced um but with the three kids like i said that gets a little hectic Sometimes my, my easy consistencies are breakfast, lunch, and afternoon snack. So, okay. Right there. You already said enough for me. And that's all I want you to focus on right now. Like that. And like, let's not go past this until give yourself two weeks, literally download an app like fat secret or my fitness pal. They're free apps for tracking your food. And all I want you to track is actually protein. I don't want you to worry about anything else and just see if you're consistently hitting over 200 grams of protein every single day. And if you're not make that a goal. And I think that will, will already start to probably, you know, what it'll do is it'll push out some of the foods that you shouldn't be doing that. So that will probably naturally start to lean you out. You might actually build a little bit more muscle because you might realize that you're not hitting optimal protein every single day and hitting optimal protein every single day will make a difference. And so the first thing I'd have you do is just that is literally just that. And let's see what we can do is, was moving the needle there. Awesome. Yeah. Yeah. We'll, we'll do. All right, man. All right, Mike. I appreciate it guys. Thanks for taking the time, man. Thanks for everything you guys do. Love, love, love the show. Thank you, man. Take it easy. Yeah. I mean, I think you hit the nail on the head, dude. Uh, with, uh, with his consistency, uh, with his workouts, he knows what he's doing with his workouts. I have no problem with the way he was switching. Oh yeah. No, he's perfectly fine. And if you're, you know, he's six, one, two Oh five, 20%. It's not bad. He's fit. Not bad at all. But you go down to 15, you know, to go to from 20 to 15. You look very different, very different. You'll feel, you'll feel different. And he could draw 5% body fat with minor tweaks in, in two or three months with minor tweaks. He can make it happen as fast as a month. Everything's intuitive for him right now. So if he just like focuses on it and it's, and that's like, okay, we always have this short window of a conversation. This is a much longer conversation with a client like this to me. So I did my best job of guessing where I could help him and where I'd steer him. But I really would like, cause if he's not, if like he doesn't want to get leaner, he's not unhealthy where he's at. Right. If he does, if he, if he likes the way he eats, there's no, but if he said like, I want to make some changes, you know, and, and, and he did make a comment about, he'd like to see some aesthetic changes, some more definition. And so the gold is not in, in his workout programming. Cause there's, there wasn't a glaring thing of like, he's way off. He's doing really good there. Even if he's not a hundred percent perfect, he's 80% of the way there, which takes care of 80 to 90% of the results. Yeah. The gap is in the diet. If he's telling me things like, I think I'm not, I don't even like, I'm not sure. Oh man. I just getting that guy to track for a week or two consistently on the protein. And I bet he'll notice like, oh shit, I guess I was way lesser. And then by him just hitting that, he probably had, I mean, he kind of laughed. And if you've already got a decent amount of muscle, which he does have, uh, you know, you drop, you know, four to 6% body fat. It looks very different. It looks like you added 10 pounds. We were just, you and I were just talking off air. You're like, I know. Every time I lean out, I look bigger, but I'm down 10 pounds, 15 pounds on the scale. And so it's like, you give him that. And that's why he even said, I could lose three to five pounds of your muscle and put you down to 15% body fat and you'll look different and feel different. Our next caller is Jessica from Virginia. Hi Jessica. What's happening? All right. Just, I, I did play hooky from my high school chemistry teaching gig to talk to you guys. I'm okay with that because I'm a professional and I consider this like telehealth. Telehealth visit. So let's go. Let's go. All right. Let's go. How can we help you? All right. So, um, first of all, I want to thank you for your years of content. I have been listening for as long as I can remember, probably since at least 2017, 2018. Wow. But it's taken me a couple years to get out of the overtraining and under eating habit. I have been in the gym since I was 16 and even lifting heavy, like, uh, bicep curls, but it wasn't until 25 that I started. The compound lifts. Um, again, I'm a 36 year old high school chemistry teacher. And recently I hurt my lower back lifting. I kind of pushed it too much one week and I know I shouldn't have been lifting that day. I was dead lifting and it was just kind of like I was in the middle of my lift and it just was like, nope. And I just put it down and, uh, I went to the red light room and then I just went home from the gym. So I have like a lot to unpack with you guys. And I'm sorry if it's kind of, you'll let me know if it's too much. Okay. Yeah. Go for it. Yeah. Um, first of all, like my back is back to feeling better and I feel like after a couple weeks of doing machines with my trainer, I could get back to doing the compound lifts. And I'm reading my question now. The first question I have is about a weightlifting. My trainer thought maybe that would be the route to go, but I remember from previous episodes, you guys have discussed the pros and cons of weightlifting belts and I'm not going crazy with my lifts. So I don't, if you guys could speak to that first. Sure. So, so here's what, here's what a weightlifting belt does. Okay. So let's say your max deadlift for your set is 225. 225. And you normally would lift it without a belt. If you put a belt on, you would suddenly feel a lot more stable and your lower back. Okay. Uh, but this is what happens. You would end up adding weight to the bar so you could lift heavier weight. So a weightlifting belt does increase core stability, but it does so through an unnatural way. Okay. It's the opposite bracing effect. Typically when your core braces, it braces, it tightens. When you wear a belt. Now your core presses out against the belt and the belt provides the stability. Okay. Um, and that that's okay if you're going to compete wearing a belt because you actually have to learn how to use a belt. You actually learn how to maximize, uh, your strength with a belt. But in the real world, when you lift something, uh, you start to develop a muscle recruitment pattern of bracing. That is like you're wearing a belt, which isn't good when you're not wearing a belt. So unless you're going to wear a belt. Uh, you're going to have to wear a belt. You're going to have to wear a belt in your competitions, or you just simply want to lift more weight in the gym for the sake of it. Uh, there's really no benefit, uh, to worrying about. In fact, it's, it's, it's more of a detriment. Uh, so I would say, uh, stay away from it unless you just want to add weight to the bar. Like I said, I'm not competing in strength training competitions. It's more of just, I like being really strong. You are. You already are. You are. I really enjoy it. Um, it's even getting to the point. My parents are scared. I'm like, why? Don't be scared. This is what's going to keep me like healthy. This is what I want. I want you guys lifting. So keep, keep in mind that Jessica, I want you to keep in mind though, something you act, you're really strong already. Okay. So you're, so you could keep going, but you're a 270 pound, uh, deadlift is those are serious numbers. And, and every 10 from here on out, every 10, 20 pounds, you go up the benefits that you get of that are, are very small compared to the benefits. When you went from 10 to 20 pounds, you go up. I mean, the benefits you got for health, longevity, being strong, all things you're telling your parents for sure. Going from zero to where you're at. You got that. You got all of that. Now, the benefits you'll get are incremental and the risk is very high now. Okay. So just keep that in mind that you you're, you've reached being strong. You've reached a very small percentage of strength for a female. And also consider this. Let's say your PR is 270. You put on a belt, you learn how to wear it. So now you can pull two 90. Yeah. You're the same strength. Whether you lift a 270 or two 90, the difference was the belt. Different recruitment pattern now. So, so it's not really that you're stronger. It's just that you wore a belt. Okay. Yeah. So my, this is kind of tied up with, I always thought I was bracing, but ever since I hurt my back, now I'm not sure what I was doing. Like now I question everything. Um, I gave you a sample of my training style from those last few years. Um, I gave you a sample of my training style from those last couple of weeks in my video. Have you lifted? No, I wish I would've done that. I'm sorry. It was just my, my sample workout in the email, like my barbell squat, my pause deadlifts, my like the things my trainer was having me do. So I was wondering, I don't know, like what I should add to it to help me with bracing. I did get a physical therapist because I was really scared. It was taking me over a month to recover. Oh, well, you're. You're doing some good mobility stuff. My move. I do my, and that's something I always do. I always do my 90 nineties. I always do my, I do the foam roller a little bit to roll out my back. I do the world's greatest stretch. I do. And it depends on what I'm doing that day. I'll do more shoulder if I'm doing. Okay. I think I know what the issue is. I'm looking at your workout squatting in the deadlift. Very, very good. Uh, you know, good basic strength training routine, but you're so strong. Now that things like lateral movement and lateral stability are probably playing a role. I don't think it was your lack of bracing. I think your lateral stability exposure. Yeah. It's a multi-planar movement. Yeah. So, you know, it would be a good idea for you to go through a cycle of unilateral training. Yeah. Mass performance or symmetry would be great for you either. Or so because you're so strong, you know, when you're dead, when you're pulling a heavy weight, uh, if you're, if the, if you, if the weight shifts a fraction of a direction, you know, and to the left or the right. Yeah. Now you're QL. Okay, which is supporting your sponsor. uh that that muscle might not be strong enough to support what you're pulling and so you pull a muscle in your low back it hurts really bad i've done it justin's done it before just pressuring the hinges and you know i had i had to add side bends and i had to add tube walking and and you know lateral sled drags and those things made a difference for me even though my form was good with my deadlift and i could brace and i did all the things it was the lateral stability and the rotation kind of stuff that i i needed to focus on yeah mass performance we'll send you mass performance because that that would serve you really well that type of training i have so many of your programs i already got cool okay yeah have your trainer take you through a cycle that okay and then how do you politely do that when it's a trainer like how do you politely how old are they how old are they and how long they've been doing it for 30 they're 30 and 30 okay well we've been doing it for a while now and then we've been doing it for a while now and then we've been doing it for a while now and then we've been doing it for a while now and then we've been doing it for 30 and then we've been doing it for a while now and then we've been doing it for a while now we've been doing it for more years and he's been alive so you can tell him that well listen does he know does he know who we are yes he knows who you guys okay so because this is what you do you tell him that we complimented his programming with you first it actually looks good say hey the guy the guys at mind pump so they really liked uh the programming you've done done really well get me strong they suggested we run through a cycle of mass performance and then we could come back to what we were doing it's just a focus and he'll he'll if you if you present it that appreciate it so just give pump his tires that we say it's a different direction and this is what we suggest you can even say i need you know i'd like to work more on lateral stability rotation i need to strengthen my do it like i told you do it like i told you he if he knows who mind pump is he'll respect the the compliment and then just say what we suggested yeah is he a power lifter is that his background you know he he does power lifting competitions and he trains power lifters yeah i can tell yeah yeah i can tell by his program yeah yeah yeah so yeah you're strong we all complimented his programming and attribute that's why you've gotten so strong and that we think you would you would benefit from a cycle of mass performance and and then just say will you take me through it yep and then my next question would be what could i do after that he's really into keeping us like doing the big compound list but come back to it you guys talk about phasing everything yeah that's right no come back to it come back you can come right back to what you let him do that literally all we want you to do is run one cycle of performance and it'll really help everything out yeah and then come right back okay and then when do you do map symmetry symmetry would be another good program as well yeah so if you do if you did either one once or twice a year you're fine that's it so the recommendation for all of our our clients and people is one time a year run one of those programs especially if you're into power lifting style because you're you're you're definitely pressuring the hinges you are definitely strong and so as long as you run because a cycle is three times a year you're three months so a three-month cycle of either symmetry or performance you're good you don't need to do more than that and then you go right back to your power lifting and then and then anytime you start feeling your body talking to you like that that's your you should have you should have done a cycle so just remind yourself that because i know you can probably go back and get really excited about the power lifting and go in that direction and then eventually you start to feel your body kind of talking to you and then when you do hey you know what i should probably interrupt this with some performance and then go back to that and that's kind of how you toggle but he's done a great job with getting you really strong you could tell and i love the mobility drills he's got to warm you up like he's doing he's good he's very good and let him know that we said that and that'll make him thank you yeah excited about going into performance with you well and then my next question would be like i really got into i was doing turkish gebs before i got a trainer because of you guys and i'm really into those those i don't know i want to say historical lifts or historical exercise yeah unconventional unconventional and i was like would it be cool like do you think i mean i know you guys are going to probably think this but mass performance and then old-timey strength oh yeah i mean hell yeah yeah you'd crush i would love that yeah you'd love it well old-timey would definitely uh strengthen the areas i think need to be strengthened yeah i think symmetry first just to kind of like get you on that unilateral focus and then yeah working into because old-time strength is really like demanding like and it's it's crazy with lateral it's gonna open you up yeah a lot but but it definitely strengthens stuff like you know the rotation and the shin and lateral you know movements so you're gonna get a lot of benefit from that now i don't have old-time strength okay well we'll send it to you okay we got you we got you you got enough programs we got you and then my next question would be this year teaching is really hard and i'm having trouble understanding volume i let my trainer take care of that for me we switched from two days a week which i was doing a lot last year to three times a week over the the volume better and now i'm just like i don't i don't know what to do like lately my sleep has been i haven't even been working out that much like maybe one time a week since i hurt my back and i'm waking up at two in the morning because of stress from work so i know you guys are going to say maps 15 eventually like at some point i don't know i just feel lost in the weeds there too well jessica what you do when something like this happens is you limit your strength training which it sounds like you've already done but you stay active every day and you just focus on on walking yeah okay mobility when you're stressed when people are when there's a lot of stress okay this isn't always the case but this is often the case when people are under a lot of stress not moving is a is more of a stress yeah in fact you'll probably what you probably experience when you're a lot of stress is you don't want to move and you feel frozen like i just want to sit here or maybe distract myself so social media tv whatever so walking is very recuperative and anti-stress and so you know maybe you're only working out once a week but every day go on like three or four walks a day and that'll make a big difference go for a hike and put us in your ears and just i mean i i pay for youtube now because i hate commercials and i listen to you guys any chance i get i'm getting ready for work i'm going to school like everyone hears me i'm like you gotta go lift weights you gotta take creatine are you drinking enough water are you getting your sleep it's like i don't know i love you guys so much jessica the other thing you can do too it takes a little bit more discipline and skill to do this but you can if you if you like the routine of lifting as i think you probably do is when you're feeling like that you're not getting good sleep just with just off air just and i are talking about how our sleeps are i i have to i have to go at 50 i gotta really like so if you could deadlift 270 that means you're working out with 135 at the most like you you can you can still go do your lifts just really pull back because you still get great benefits of going in there and doing the movements even if it's really light for you like so if you can discipline yourself to do that that's got a lot of value too it's like hey i'm still gonna go to the gym but i'm not feeling that great so i'm gonna just i'm gonna go through the lifts but go real slow go real light and just go through the movements that has a lot of value too if you can't discipline yourself to do that then just walk that's what i would say to you well and that's that's what's been tough like i hurt my back august 7th and then i didn't get back into the gym like actually working out my trainer was having me do machines which i'm like i get it i understand maybe like three weeks ago and it's just it's it's one of those things that it's like i want to like i don't have like i've because i listen to you guys i've grown to like love the body i have but i really don't like how i look but i appreciate what it does and i'm like i don't know what to do i don't know what to do i don't know does and so if i'm not lifting heavy i feel like i'm not gonna build the muscle like there are so many years i've been lifting that i didn't build muscle yeah but you got it and i saw it with the i saw it with the in-body scans i was doing and then finally within like the last couple months i gained a pound and a half of muscle and i was so excited and then i hurt myself yeah and so now i like don't know like i understand that but i don't know what to do i don't know what to do i don't understand what you're saying but how do you i guess i just don't progress in this season i just stay healthy stay mobile maintain my muscle and then eventually i get to a point where i'm good sleep wise and i can push it well keep in mind jessica that you know uh i know your plan is to be able to do this for the rest of your life yeah and your life is going to go through all kinds of different seasons all kinds of different seasons uh some with more stress some with less injury you name it uh we all go through that and so uh fitness is protective so although you may not progress all the time you're a lot better off than you would be had you not been doing your workouts and so you really have to view your fitness that way because if you view it as a way to always progress you're it's like it's going to be really tough when life changes and in fact you'll probably fitness then will become a problem well sometimes progressing is not regressing that's progressive sometimes progressing is just feeling better yes it's just yeah you know like the average person in your situation goes way backwards goes way overboard you being able to maintain your health maintain your sanity get good like that's even though you don't see the weight scale go up as far as muscle you don't see that your weight on the bar go up that doesn't mean you're you're going backwards you're you're you're maintaining you're holding the line and then and then life gets easier gets better sleep gets better back feels and now we see we take two more steps forward. That's it. That's life. You're going to, and so you're doing a good job. doing a really good job thank you yeah i feel like i'm doing a good job because i do feel really good and i'm like every time i have something crazy happen at work i go well i'm glad i take care of myself i'm glad i take my creatine and i'm glad i get my protein i'm glad i got my sleep because i can handle it so much better it's good i just hard like you know you hear sometimes callers say i wish i looked like i work out i mean i think i look like i work out but not like you know like beach ready so that's whatever beach ready is overrated anyways yeah i mean i like i kind of like eating and lifting heavy so okay could you mind if i just i'm sorry i know i've had you on a little bit but i wanted to check my email to make sure i now go for it answered all my questions quick i wish i had you in chemistry when i was in high school yeah i hated my chemistry class so did i oh thank you i know i my i hope my students are doing well students feel that way i'm sure they do i talk i do talk to them about lifting you'll laugh at this last year i posted my my prs on on like a piece of paper so all the students could see it let's go and and then that's that's what we talk about and i see them at the gym and they'll tell me their splits and things and i go that's really bicep heavy why aren't you dead lifting more get them just girls for the girls that's why i tell and then the girls are starting to talk to me about it which is fun i love it i was like please get in the gym because when i was 16 that was the most fun i had was lifting with my dad i think you answered all of my questions and again i'm sorry i'm kind of coming off a high energy from teaching and trying to make sure my fourth block was all set when i left no worries you did great so i'll do i'll suggest to my trainer maps performance and maybe even maps performance 15 i don't know it's so hard because i like the three day a week do that you're like hey you're okay you're okay with that just remember what i said like listen to your body how you feel okay you can just and if you know that you didn't have a good night's worth of sleep if you know that your your body's talking to you or it's been a very stressful week just take it easy that week on on the lifting just go half half speed it's okay it's okay thank you yes you got it i i really appreciate everything you guys have done and i i can't believe i'm talking to you right now i'm so just thankful well we appreciate the long time support yeah yep thank you you got a shout out to my trainer carnell at one life in virginia beach virginia he's been amazing he's done great he's done for two years he's done great he he's got you really strong and he's doing a lot of great stuff with you and so uh make sure you let him know that thank you i will all right thank you jessica hi jessica oh well i get just get an email for old times yeah yeah you already have it you already you already got it all righty thank you guys thank you sweetheart yeah yeah sweeter yeah uh i mean the workout programming was great and i could tell he's a power lifter yeah really good strength programming yeah strength focus but i think it's the lateral stuff um you know you need that lateral strength power lifters do nothing laterally uh especially when you get to those strength numbers it wasn't that big of a deal the last two years but now she's you know she's pulling bs weights yeah yeah so it's time to do that for a little bit so and i think i think uh i mean i mean i would if uh i was a trainer and and that was suggested in that way uh from us i feel like i would i would take heed and what i think you'll probably do is you'll probably look at the program consider it and then do his own yeah i mean at least focus that's a big emphasis yeah but he's for her he's an established power lifter he probably knows how to address those things or he feels he does and so that's probably what he's gonna do which is okay there's nothing wrong with that i was thinking about the chemistry class we just blow stuff up all the time yeah and with the bunsen burner we take like like balloons and you put like some kind of gas in there and you light them up did you like your chemistry i hated my kid no he was horrible he was isn't that weird we all through such a perv we hated our i couldn't stand my old perv you penguin yeah i was like can you teach me how to make drugs no man he's the one that he's the one that i um i got the universal remote for the tv oh and you just switch it every time turn it on all the time i wonder why he didn't know it was me our next caller is sarah from south dakota hi sarah hi sarah hey guys uh thanks so much for having me on i'm super excited to be here a long-time listener and i just really appreciate what you guys do thank you thank you right on um i have my question in front of me so i'm just going to read it so i don't get sidetracked um i'm a 38 year old female who's been lifting consistently for five years uh this includes before during and after two pregnancies um when i originally wrote to you guys i was nine months or sorry nine weeks postpartum and easing my way into lifting again i really wanted to do maps but i was also rehabbing my hip um i've had chronic off and on hip pain for about four years it started about midway through my first pregnancy but it really flared up following the delivery of my second child um there were days i could barely walk and hip hinging and leg pressing exercises have been an issue um i did try pt for my hip and pelvic floor um i saw some limited progress but it actually ultimately made my hip pain worse um this was a while ago and i do have some updates um i'm now one year postpartum and rather than going into anabolic i decided to focus mostly on rehab and on strengthening my hip um i took specific unilateral rotational and lateral moving exercises from symmetry and performance and i've been living there for the last several months um this has helped my hip tremendously my hips at about 75 percent now um i'm able to walk pain free and do most basic hip hinging movements however i'm still unable to lift heavy on most leg exercises and i'm also unable to run um when i try to lift heavy or run my hip tends to flare after um i would really love to go into a strength focus program i would also love to be able to go for an occasional jog and play with my kids um i'm doing everything else right and it feels like this is like the one thing holding back um progress right now um so my questions are how should i adjust my programming to avoiding further injuring my hip um are there adjustments i can make to anabolic that would be appropriate for hip rehab and should i even be attempting anabolic or lifting heavy at this point all right good question have you been uh has anyone diagnosed it like with like bursitis in your hip have you had any imaging yeah have you had anything no i have not and that's kind of silly i'm i'm the last resort going to the doctor so i would recommend getting imaging just in case there is something structural that might have been injured uh and that could help a lot with direction when it comes to things like rehab okay that being that you're the lateral exercise yeah and what you've been doing is helping a lot is really good sign yep how long have you been doing that style of training since the beginning of july so what is that three months now okay that's phenomenal okay good okay yeah keep going i would keep okay so here's what you do you keep doing that and you said when you try to lift heavy is when it starts to flare up uh are you okay with uh just going through the motion with certain bilateral exercises squats for example yeah absolutely i'm willing to do whatever i need to do okay so so it's only when you start to challenge the weight that you feel the pain yeah okay so here's what you do you start slipping those exercises into your routine but you train at 50 intensity and just practice the movement you continue to do what you're doing with your rehab stuff don't stop that yet because you're only at 75 and then what you do is you practice your squats i would even maybe even do a box squat instead of a traditional squat you could practice your deadlifts and let's say your normal working weight or what your heavy weight is is 135 pounds i'd be at 90 pounds yeah and i wouldn't train with any crazy intensity and just to get just to get the movement okay just to get the movement just to re-pattern it and and honestly to take your time with it going slow so you really focus on that recruitment for stability so you know that might be something like if you're just increasing the tension over like adding weight um we we can train that movement pattern to for your body to respond a lot better i mean i i have something i would do before that i mean have you ever really worked at like getting stronger at single leg deadlifts uh i have started doing those and those are crazy i i love those and and it's still kind of a work in progress okay so that would be where i would stay is get really really good and strong single leg deadlifting and then go take the advice they're saying into i would be careful just make sure you yeah you're not rotating at all i would be very careful with that so here's why i'd say i'd be careful with that we don't know well what the issue is and a single leg heavy exercise may actually make you worse so i would start and be very careful with all the exercises that you know in the past have flared it up and what you would do is you would just practice them well how does your single leg deadlift make you feel when you do it right now um okay but i haven't really been loading it okay well what are you at right now like just real lightweight or just body weight uh just real lightweight about 35 yeah i mean that's that's good weight right now so just slowly progress that and listen to your body uh if you notice it starts to stress it then then i would be concerned but if you if if if i'm right it'll make you feel better you'll feel good it'll make you'll make your your hip feel better and you'll get strong if it stresses your hip then i'd be concerned one of the things you could do and what i like i teach katrina until she gets really good stability is i'll have her hold the opposite hand on like a squat rack while she she does it so she has she has some assistance with the stability and then we progress to no hand so start like so if you're doing 35s right now like if you were to add weight i might have you use that as like a help to help assist you stabilize so you're really working on technique while you do it and then the progression to that is doing it with not holding your hand there before you go up and wait and then when you feel really good doing no stability no assistance there then we go up and wait and we use assistance and we kind of ping pong back and forth your way up it's sarah do you remember when the hip pain first started and what kind of caused it uh it was midway through my first pregnancy it was when i really started growing out um if that makes sense when i really started to show it kind of shifted all the things around my in my lower back and hips and that's when the pain um started okay and then in any did it go away or did it go away and come back uh it's been kind of off and on um i did a lot of hip mobility exercises once that started and that kind of is what got me through my first pregnancy and then i actually started doing some glutathione injections and that really really helped um but then it was kind of uh dependent on my activities and then it it was really good through my second pregnancy up until i delivered the baby were you are you a runner are you a runner um i used to be i'm not much anymore um i quit running during my first pregnancy because it started feeling weird and then it just hasn't with my hip not being you know where it needs to be i haven't really run since and when it hurts what do you do when it hurts when it hurts when you're like a heavy squat like what are the things that hurt it and where uh squats deadlifts leg pressing um those kinds of things and where does the hip pain exactly up high oh gosh it feels like deep like closer to the joint maybe okay okay okay yeah i i would get imaged just to be sure uh because that could help quite a bit by the way if the imaging comes back there's a tear there's whatever there's damage that's not a death sentence that doesn't mean you get surgery this means you'll be extra careful yeah but it just it just gives us a nice a little bit help with direction mri will show that um and then like i said like uh it could also be like you know when you're pregnant there's a hormone that gets released that really loosens the hell out of your joints yeah that's what i was wondering about your core strength too yep and if you're already a flexible person it can make things a lot worse especially the pelvic the lumbar pelvic hip area uh and so uh that muscle recruitment pattern can be difficult to go to get back to go to normal and so you know like i said you're not even doing squats with a light weight just doing the four you're not even doing it for your workout you're throwing it in your workout but it's not a workout it's you're just getting the motion you're just practicing it then going back to your correctional stuff it'll be a great way uh to kind of get that movement pattern that you need to keep that and then priming you know sometimes maybe like with a cat cow or like a vacuum or you know really kind of focus on bracing uh ahead of time just so you're you're you know patterning that so your body kind of like helps to stimulate that more throughout your workout we'll hope do you do you notice like increased pain like on long drives in the car and stuff like that oh yeah like if i sit for too long yeah it doesn't feel like a knife someone's sticking a knife in the side of your hip when after those long drives oh gosh i don't know if i'd go quite that far but yeah it gets pretty sore yeah it sounds it sounds like tfl it stuff dude i mean it could be and it's i'm i i think the single leg thing that i'm pushing you towards is going to help a lot um and then when you go back to those movements really deep you're going to be able to do a lot of things and you're going to be able to do a lot of things range of motion controlled uh lightweight uh isometric at the bottom stuff like that i think that's going to going to help out the fact that it got a lot better with what you're doing since july is a very good sign very good sign yeah we just need to lean into that type of training more and more things like that yep and i mean how much longer do i need to stay in this training until it's until it's good oh yeah yeah i wouldn't i would not want a heavy bilateral load you until you are feeling a hundred percent on your on your hip muscles you can go pretty far yeah loading unilateral work and honestly people there's arguments for that as being you know the preference for a lot of yes what it looks like is you start to introduce your bilateral stuff slowly and then you slowly progress it and slowly progress it while continue to your correctional exercise and then before you know it you're back to working out getting really strong at a single leg deadlift and bulgarian splits clots will take you very far and will really if this is what i think anyway it will help it will help you a lot the focus really is anti-rotation so with any of those things where you're doing unilateral work if you can keep composure in your posture so any kind of forces pulling you left to right or rotationally we're going to resist that okay yep yep okay give it a shot okay awesome thank you guys i really really appreciate your help you got it thanks for calling in that's frustrating when you're you got pain you're like what the hell dude what do i do i know uh but it's interesting because you're so there's a lot going on there they're so mobile they they move in so many different directions and uh it doesn't sound like obviously it doesn't sound like she has a joint actual joint problem although now you probably see some inflammation because she didn't hurt it it just started hurting yeah uh so that's improving too so that's that's positive yeah yeah i feel really confident about the single leg deadlift bulgarians and sticking with like mobility and stuff like that and watch i think she'll get a lot i mean it's it sounds a lot like me this is the this issues that i deal with on my left side and where i had bursitis in my hips is it your left hip too yeah me too is it which hip is yours all right okay i'm better yeah and i mean my my pain was so bad that i i mean i remember i after like an hour in the car i'd have to get out because it felt like someone was sticking a knife in my hip it was like so painful and at any time what would exacerbate it heavy deadlifting and heavy squatting as soon as i started as soon as i started to progress any sort of weight yeah and push it there oh man highlights any instability oh yeah the next oh next day or two i would just be paying for it for sure so i i think she if she gets really strong at the single leg deadlift bulgarians i think it'll really help her out if you like our show come find us on instagram it's mind pump media thank you for listening to mind pump if your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance check out our discounted rgb super bundle at mind pump media dot com the rgb super bundle includes maps anabolic maps performance and maps aesthetic nine months of phased expert exercise programming designed by sal adam and justin to systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos the rgb super 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