5 Fitness Secrets That Guarantee Long Term Success | Mind Pump 2926

Long-term fitness success. Getting the body you want, moving the way you want, getting the health that you want consistently over the course of your entire life is very difficult. I'm going to be quite honest. I can't guarantee it. I just can't. However, I can get pretty close. We're going to cover five things that all but guarantee fitness success. This was learned through decades of training and coaching regular people. You want to get in shape. If you want to stay in shape, pay attention. We're going to give you the hacks. Let's go. >> These first two um are will be I don't I don't want to say controversial, but I think that will be difficult for people to shift their mindset. >> Yes, 100%. All of these are going to be difficult. Uh but the key to what we're about to talk about is what we're going to talk about is going to get you where you think you want to go better than focusing on what you think you want. I know that sounds confusing, but I'll start with the first one. Okay, most people start working out or to put differently, the number one fitness goal that people have uh when they start exercising is to get leaner or to lose weight. >> Yeah. Whatever driving them there is like typically it's an aesthetic focus. >> Yeah. So, it's [clears throat] always lo and losing weight would, you know, if we had to go boil it down, it's losing weight. Yeah, I would say of all [clears throat] the clients that I trained and all the gyms that I managed, I mean, easily 80% at least of the people walking in there, this would be one of their top goals, if not the number one goal, to lose weight. >> Sure. >> Um, and so, and I get that. Uh, being overweight is associated with lots of different health issues, but most I would say importantly, uh, it affects how we look and it doesn't make us feel good. And I say importantly not because that's more important, but rather this is really what people focus on. Now, here's a challenge with that. If you focus hard on losing weight and getting leaner, it actually makes it more difficult. I know that sounds crazy because you need a target. >> But I'll give you a better target. This is a better target. Focus on performance. Go to the gym to become fit. Go to the gym to get stronger and to build stamina and endurance and mobility. Go to the gym to become a more fit version of yourself. This almost always almost almost always leads to a leaner physique. It also is a goal that is uh easier to maintain, >> way more sustainable, >> more sustainable. Um, and the it's it's harder to treat yourself poorly when you're focusing on performance because your performance will suffer when you start to do things that um aren't so good for you versus I mean I can do a lot of things that aren't good for me that'll make my scale weight go down >> and I can ignore how crappy I feel and I can ignore the way that I starve myself or treat myself because the scale is going down. But if you try to treat yourself poorly with all these other things, uh what you'll find is your performance will drop. you're just not going to be as fit. You can't do those things to yourself and expect to get stronger and improve endurance. A lot of things have to be done right to improve performance. And I'll say this, this is mostly true, as your performance improves, uh, so does your quality of life. Whereas, as the scale weight goes down, the quality of life doesn't always improve. >> Well, that's why I always like strength is is a focus. I know performance in general obviously, but um to your point of everything has to be correct like you have to uh feed yourself uh the correct amount for you to be able to grow muscle and you have to get adequate amount of recovery for you to be able to adapt and actually build and uh and all these factors have to play in for you to progress and to see that um you know progression in strength and in performance. Whereas you could make, you know, decisions, tempting decisions to uh temporarily, you know, really drastically cut calories, really kind of put yourself in a place where uh you know, you're going against kind of what your body needs. Now, a little push back on this point because what is it? It's been about a year, maybe two years now >> when uh it's been two years >> when the big uh health at any size movement was being pushed and I forget the young lady's name that was kind of the face >> uh of that and was on the magazine covers doing headstands and >> you know uh yoga moves and doing uh you know working out, lifting weights and doing her thing. Um, you know, th this was pushed, I would say, to the extreme, um, of like, you know, you can be any size and you can be really overweight, you could be obese. She was obese, um, and and still, you know, be chasing performance and all these things. So, what do you say to that? because there's obviously people that still have a major uh issue with eating and a bad relationship with food and could be training, lifting weights, doing yoga, practicing headstands, but then obviously grossly over consuming to maintain a weight like that. >> Yeah, there's uh the most dangerous uh lies are the ones that uh have their foundations in a truth, right? So, uh, if you were, let's say you're 50 pounds overweight but fit, meaning you've got good V2 max, good strength, good mobility, you do have better health than if you were the right body weight but not fit. That's actually true. Okay, that's actually a fact. The lie is that being 50 pounds overweight has no impact on your health. >> That it doesn't make a difference. And that's what they sold, which is an actual lie. That being said, I will say this. Some of the most consistent members I ever had in any of the gyms that I ever managed were people that were purely there to improve their athletic performance and their fitness. By the way, they did not fall in the category of the healthy at any size. Uh you know that lie. These these people didn't buy that lie. They just were in the gym because they like to be fit. They like to be athletic. They like to have stamina. And they like to have strength. And I'm going to tell you this right now. Very few of them were overweight. The side effect of their fitness uh was that they looked pretty fit. They looked relatively fit. [snorts] Uh but yeah, the uh there is an impact on your health when it comes to excessive uh body fat. There's also an impact on your health when you're underweight as well. So there's a lie there. But if your goal is genuine and you're going to the gym and you're sincerely like, "Look, here's the deal. I know I need to lose weight, but for now, here's what I'm g focus on, man. I want to be able to run. I want to be able to lift. I want to be able to move. I want to be able to swim. I want my body to move well. It's gonna be really hard to be 70 pounds overweight and do all of those things. And so, what you'll find if you genuinely pursue performance in a genuine way that the leanness uh or the weight loss or the fat loss tends to follow. Now, here's what doesn't happen. You typically don't get shredded. Uh and shredded does not lend itself to performance. Even though we see uh in social media you'll see you know people who are 5% body fat um for most people a body fat percentage that is associated with good athletic performance in the men is in the mid- teens and in the women it's in the low 20s. Uh so uh by the way that this performance will perfect will help protect you from going in that direction as well. There's a lot of fitness enthusiasts or say I say fitness fanatics who are so obsessed with the mirror and body fat percentage they completely sacrifice health and performance in pursuit of being shredded. >> Uh and so for them focusing on performance would do the opposite will help them gain body fat which would be better for them. >> Yeah. >> So performance is >> well I think that that what your point and where you're going feeds right into your second point which is health over aesthetics. >> Yes. And so if your foundation is focus on performance over trying to get lean, typically you get in a pretty good healthy range there. I brought up an exception to the rule of what happens in some case. But then if that exception to the rule were to focus on the health over aesthetics portion >> um because you have to be honest with yourself that you're not eating healthy. If you are training for performance in the gym and you're still morbidly over obese. Yeah, >> you're you're definitely not >> you're not eating in a >> still a high risk factor. >> Yeah. And you're not eating in a way you're not you're not chasing being health truly healthy. >> Uh you might be chasing uh being stronger or more mobile or uh from that perspective performance. >> Uh but you're missing the other side as far as nourishment and and taking care of yourself on >> Yeah. I mean, again, just to be um just to encourage those people cuz the diet part, not to go off too off on a on a side tangent here, >> but the the diet part is uh you guys would agree, is way harder than the workout part, >> of course. >> Yeah. If you're going to a gym and you're like, man, I am struggling with the diet part. That is the hardest part. First off, that's 100% true for everybody, >> but you're like, I'm making it to the gym three days a week and I'm consistent and you know what? I'm working hard and you know what? I love it, but the diet part's really hard and I'm just going to focus on that later. I'm not even going to worry about that right now because it's too hard for me to focus on. I'm just going to go to the gym three days a week and I'm just going to try and get fit. Keep going. >> Mhm. >> You're doing great. Keep going. Don't worry about it for now. That second part will come. I had a lot of clients like that. >> Uh and the nutrition part did come later on. Uh but they were consistent uh with their workouts. Yeah. >> Now, the health over aesthetics. This is a this is important because uh placing aesthetics over health uh can can actually look uh or actually masquerade as health quite a bit. When I think of people that place aesthetics over health, what comes to mind for me, this is mainly because I work in the space and I have for decades are the people that are the uh fitness obsessed. >> Mh. >> The fitness obsessed that sacrifice health in pursuit of aesthetics. And what it looks like is they eat perfect. They never eat outside of their diet. They never skip a workout. And the way they look is just too high of a priority on their list. And they sacrifice the health of their relationships and their mental health in pursuit of this particular look. Top 10 most popular MAPS programs. Buy one, get one free right now. Go to maps bogo.com. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the [music] rest of the show. So, health uh over aesthetics looks like balance. It naturally looks like balance to the fitness fanatic and to the non-fitness fanatic, to the couch potato. Just trying to be healthy. I'm going to let let the couch potato understand this here. Um, if you're just trying to be healthy and that's your goal, your aesthetics will follow. They will always follow. Getting healthier always looks better. Getting healthier looks better. Can you change how you look in pursuit of what, say, what the world says is aesthetic and actually sacrifice your health? You better believe it. There's a lot of terrible things you could do yourself to try to look better that will sacrifice your health. Here's the irony of that. Your health gets bad enough, your aesthetics is gone. >> Mhm. really bad health looks like really bad aesthetics and then yourself uh what you're placing on top because if aesthetics is on the top the sacrifice will be health and you will sacrifice on the altar of aesthetics and uh it will be um a miserable life you will uh uh reduce your quality of life as a result. Mental health needs to be over aesthetics. But if you do that, what it'll turn what this will will can turn into if you're consistent with this is this wonderful consistent relationship with fitness that feels really good. >> I do find that uh having that healthy balance um nutritionally is so uh can be so challenging. Um this is top of mind for me right now because I I had a a weekend where um Katrina and I ate out. I had some dessert one day. I had a couple glasses of wine at dinner uh with Dove and we just I had it was this was one of those times where it's like this is what we're we're having that balance, right? I've been dialed in with our meal prepping and training and being all real good and then we have that. What I find is so tough is not that moment but the what follows the next day. How those cra because the way food >> um has been engineered >> uh that when you kind of open that can of worms. Isn't >> that wild? >> Like how do you go >> creates momentum and >> man? It does. It it really it really does cuz so Sundays are my days for for prep, right? and getting ready for the week. And I find myself and that this was Saturday that we were all we went up to the the the event with the team, stayed in a nice hotel, had some nice drinks, had a nice dinner, had dessert, had a great time, was incredible. Didn't work out, right? That wasn't on the agenda. Um, and great and my I actually felt my body needed it. I've been managing managed maintenance or lower calories, so being wellfed and overeating. Felt actually good. felt healthy, filled out, felt awesome. But then the next day on Sunday, which is get back on my thing and meal prep, the cravings >> are are there. Now, I resisted and ate well and did good. But I think that's where a lot of people struggle is that >> you know what makes it the hardest struggle is when it hits you and it catches you off guard. >> Yeah. >> Yeah. Cuz you know, like with with clients, how often do we tell them, "Hey, just prepare. You know, you're going on vacation. it's going to be much harder when you come back to stay consistent than it is right now. I think anticipating that makes a big difference. But for sure, they could do brain imaging and they'll show that your brain the the neural connections will start to adjust to this hyper palatable experience. Then you go back to your normal food and you're like, "This is boring." So, [laughter] it's definitely more difficult. >> And and I think that's where the the health fanatics um borderline, you know, uh orthorexic people, right? um justify this is they know that right they they know how much they can go off the rails and so it's this like control of like I got to I got to bring my meals I got to do all those things >> because they don't trust themselves to maybe have a healthy night of eating and drinking and enjoying family and and your people around you to and then go right back to where you need to be. You know what the irony is? Is when I was most in that place, uh if I did like go on a vacation and go quote unquote off my diet, >> it was like because I've gone off now I'm going to go way way off. >> Yeah. >> Versus uh now that it's more balanced, that doesn't really happen to me as much. >> Yeah. >> You know, I remember that specifically. I go on vacation and I'd be like, "Okay, well, I guess I'm going off." And then it became about that. Yeah. >> The vacation became about eating all this crazy. Yeah. Yeah. Like, ah, let's get it in. >> I mean, this is why I brought it up. I mean, uh, because this is literally yesterday and the day before and I experienced that I and I and I feel like as I've gotten older, um, I think I've mentioned this on the podcast before that that pendulum swing is is much smaller now. It used to be real it was dialed hardcore weighing, measuring, tracking, everything, and then it was like ah, all the way out there. So that that swing is very subtle now, but I still remember it and I and I can feel uh that that temptation on the day back of because the cravings had kicked up because you opened that can of worms the day before. Now I don't feel like I have to white knuckle through it. It's just like oh I know like I'm aware of it. I think to your point awareness is such a big piece of is like I know why I feel like that way. It's like we had one of the things that we Katrina wanted popcorn and the only way you could get popcorn uh in room service was this like I forget what they called it. It was like a um >> Oh, it came with candy and stuff. I bet movie kit. >> Yes. Yeah, it was a movie kit or something like that, right? So, yeah. >> Like I just want the popcorn, dude. >> Yeah. That's all she wanted. They're like they don't sell it individually. We have to get this like we get this movie kit thing or what that which came with Snickers bar, KitKat thing, and then all the stuff. >> We can't let it go. >> And so, you of course, right? So, I bring it home with us and and I know it's in the freezer. I'm like, I can tell you the last time I had a Kit Kat, you know, but knowing knowing I had that ate the day before, knowing it's in there, it's just like that. I'll just go eat that. It's like that's how it >> is so difficult. Uh I think for a lot of people to to do that, um especially right after you kind of open that can of worms. Now I know what I also know too is that if I can just tough it out and this is I guess the mental game that I play is like if I still really want that you know this week I'll have it you know I'll do it after I work out on t Tuesday or whatever. And so I play that game of like I'm not going to tell myself I can't have it. I brought it back. I am going to add it eat it at one point. But what I'll do is I know after today when I get back on my training when I eat my my regular meals I won't even I won't even >> you know the illustration that comes to mind with this uh because that's going to happen. So I'm glad you said that Adam. Um it's not like you do this and they're like it's fixed like this is a this is a this is just a constant journey but it's like you know it's like shooting an arrow at a target that's really far away. And when you fire the arrow, imagine if you could follow the arrow along its path and make slight adjustments to keep it on target. Okay? The only way you'd be able to do that is if you kept your eyes on the target. >> Mhm. >> If you kept your eyes on the target, you could move it to the left. Uh oh, we're going too far to the left, move it to the right, and you could keep moving it to maintain that target. The target needs to be health. If the target's health, then you then you're yes, you're going to move side to side, but you're keeping your eyes on the target. If the target is aesthetics, you're going way off. You're going to go in the wrong direction and it's going to lead to a lot of things uh that going to make it very difficult for this to be um consistent and real for you. Um here's the next one. Discipline over motivation. This is a big one because motivation feels so good. >> Mhm. >> It's one of my favorite states of mind. >> Also addicting. >> Addict. Are you kidding me? So hyped. >> Motivation is so addicting. We will structure things to create motivation. We'll take substances that make us feel motivated >> people just to get that juice. >> We love fitness influencers that have the worst advice ever, but yell into the screen and tell you whatever >> badass >> to pump you up and to motivate you. [snorts] >> We love motivation because when you're motivated, there is no you don't need discipline. You don't need struggle. There is no struggle when you're motivated. I never had a client skip a workout who was motivated. >> Yeah. I never had a client eat, you know, you know, quote unquote unhealthy when they were motivated. It was when they were unmotivated this became a challenge. It was never the motivated state of mind. >> The problem is is that we love motivation so much we fall in love with it that this is the state of mind that we work in. And we're at when we're out of motivation, we have no tools. We have no ways to deal with what it's like to not feel motivated. So you look up and down. This is what it looks like for you. It's either on or off. >> Super fleeting. >> It's either great or off or or not great. Yep. >> Because motivation is what I'm aiming at versus discipline. You discipline is there all the time. Now, discipline when you're motivated is great. When you're not motivated, it's still there. >> Mhm. >> So, focus on discipline. How do I build the skill of discipline one small step at a time? One little step at a time, you build upon uh previous discipline. And over time, this builds. This is a long process of building. Make that the target. The target is discipline. So, how do I start with this? Well, I'm not working out right now. Uh, but I feel super motivated and I haven't worked out in five years. I'm going to go to the gym 5 days a week. Uhuh. Let me stop for a second. Hold on a second. 5 days a week. Can I maintain that when this feeling goes away? No way. There's no way I'll go to the gym 5 days a week, 30 days from now or 60 days from now when the inevitable happens where I become unmotivated. Let me pick a schedule that I think I can stick to when this feeling goes away. What does that look like? And if I'm being quite honest, it's one day a week. >> One day a week is more than zero days, which is what I'm doing now. I'm going to go one day a week to the gym because I know what's going to happen. 60 days from now, I'm going to lose my motivation, but I think I can maintain the discipline of one day a week. And you stick with that. And over time, this turns into two days or three days or whatever. But you build upon previous discipline. This is the target. be careful with falling in love with or worshiping or focusing solely on motivation. It's a great thing. Nothing wrong with it. I love it, but it will not serve you. Now, here's the the catch. Here's the the part that's really cool. The more discipline you develop, the more motivation peaks its head in. So, the more consistent you are with little bouts of discipline, the more experiences you're going to have with that feeling of motivation. So, if you actually like being motivated, you still want to be disciplined. It gives you more of that later on. >> Yeah. What do you think the secret to becoming disciplined is? Cuz I feel like um it's real easy to say that. I don't think that's what we're saying. >> Requires reps. >> Small reps. >> That's it. >> Yep. >> It's a skill. So, it's like learning how to play the piano or how to squat. >> It's interesting because it it very much parallels uh to me integrity and like building your character. It's it's hard to do the right thing when nobody's looking. It's hard to go to work out when you don't feel like you want to do it. Um, but then again, uh, to be consistent, you have to really kind of introduce these immovable patterns, [clears throat] uh, one step at a time. And so, if this is my one immovable thing that I know I can stick with, you know, and and then just start with that, you're going to build on that. It naturally is going to build momentum, but, >> you know, for you to do that is that first step is is integral. I had a client. So when I figured this out, it was a game changer for me as a trainer. It it my success rate with my clients or actually to be more accurate, their success rate went through the roof in comparison to my previous clients or the previous ways that I would uh you know try to work with people. And I I'll think I have one person uh in particular I'm thinking about this woman came to me. She was referred to me by uh one of my doctor clients who had been in her ear about coming to train with me for a while. And this woman was like, I hate working out. I hate gyms. It's not my thing. But finally, you know, she had a good relationship with this doctor and she said, "Just go see this guy, S. He's really good. You'll like him, whatever." So, she comes in to meet with me. First words out of her mouth, this is not an exaggeration. I shake her hand, introduce myself. First words out of her mouth. I'm not working out more than once a week. I'm not changing my diet. I'm not doing anything extra. Can you help me? Yes, I can help you. You're just going to come meet with me once a week and that's all we're going to do. Really? Is that really going to do enough to change uh anything about my health and my fitness? Said, "Well, how much are you working out now?" She said, "I'm not working out at all." Said, "It's more than what you're doing." It's more. >> It's I I will show you that you're going to have improvements once a week. Do I need to do more than that? Nope. We'll stay there as long as you want. So, I trained this woman once a week >> and I don't remember how long it was. It was a decent amount of time. It might have been a year, but she came to me and I made that experience good. I trained her appropriately. Didn't overtrain her, didn't beat her up. We trained properly. She got stronger over the course of a year. She came to me and she said, "Hey, are there some exercises I could do on my own?" And that was the second step. Little by little, she became a very consistent person with her two to three days a week of working out. She started working on her diet, but we had to build it over time. Like any skill, you just don't do you just don't sit at a piano and play a symphony right out the gates. You got to learn one little thing and it builds upon itself. And that's what discipline. >> There's two huge things that I hear when I hear that story. One of them is starting really really uh setting the bar really low as far as their uh expectations of what they can do, right? So it's like >> commit to something so easy you're like I know for sure I can always do this >> and then I'm sure what happened with her during that process is that she started to connect to the dots to how it felt. Obviously strength went up so there was an obvious indicator >> 100%. But I think the part of the secret to this, I mean, this is what keeps me going the way I go because I don't have any serious fitness goals that I'm trying to both performance or aesthetic. Neither one of those are a focus of mine right now. Yet, I show up and do the thing. And I think what it is is that uh I mean I have connected the dots to all the other things that doing some sort of lifting weights does for me. Like I >> my energy in that day is always so much better. I sleep way better. I'm a much better husband and father. I do more house chores around the house and help my wife out when I work. Like it's like there's I'm better at work. Like there's a lot of things that have nothing to do with performance or aesthetics or leanness or body fat or anything like that that I have connected the dots to. And it's like and what's cool about all of those things is the program design, the progressive overload. exactly what like actually doesn't matter that much. It's literally I just got to go in there, >> show up, >> show up, challenge my body a little bit with weights and and and get go home and I'll reap a good bit a good portion of all those benefits. Now, yes, if I program correctly and I progressively overload, I'll see some extra added aesthetic benefits. I'll see some extra performance benefits. But it's like I've reached a level of those things that it's just like man I I care so much more about the other things that that takes very minimal effort going in there to do that to maintain and keep all that going >> 100%. Uh you know the next thing is uh you really have to this is a tough one but understand that grace is going to serve you. Shame will never serve you when it comes to fitness. It'll never. Now shame is different than guilt. So guilt says you know I did this bad thing. Shame says I am this bad thing or I am bad. Shame is one of the biggest enemies to fitness success. Why? Because you will stumble. Guaranteed you will stumble. It's going to happen if you shame yourself. Now again, guilt is different. Guilt is, yeah, I made a mistake. Okay, that's admitting I made a mistake. Some people take being anti-shame to being no guilt. That's not true. Yes, you did this thing. It was off your program. You missed a week of working out. you ate a whole pizza when you could have had just two slices. Ah man, I shouldn't have done that. That's fine. But when you turn that into beating the crap out of yourself, shaming yourself, using your workouts as a way to punish yourself, restricting yourself because I don't deserve anything better and I deserve to to to feel this way. First off, you can't hate yourself into better health. It just doesn't work. Hating yourself is unhealthy. That's like smoking yourself into better lung health. It just doesn't it just doesn't work. You give yourself grace. What does grace look like? You messed up. We'll start over and done. We're done with it. It's gone. Let's start again. This is what prevents the I'm going to stop uh my diet and stop my workout for the next 6 months to 5 years. That's what stops us as grace. Shame because here's what happens. Enough shame will eventually get you to run and you'll never want to do this again or you won't do this until the shame wears off which sometimes can takes years. And uh that's definitely not good for >> you know what's crazy that comes to mind is uh you everybody's heard of placebo effect but I don't know if many people have heard of the noibo effect which also too it's just that sort of negative feedback that actually deteriorates your health like it's it's a part of that entire process but yeah I mean hating yourself to show up I mean how long are you going to stick with that? I mean the sustainability to that alone is is rough. you'll run. >> This uh this uh tip um reminds me of the advice uh we give a lot to um live callers that call in. Um it's a it's a it's a common one that [snorts] um I go back to when it comes to reframing the you missed a day or you didn't have a good day eating or whatever it is. Instead of like looking at it as like uh oh I effed up, I screwed up this and then falling off the rails like everybody does and spiraling out of control. It's, oh, how many days in a row did I get of doing really well? Oh, it was three days. Cool. I'm back to zero. Let's tomorrow. Let's get back on it. Let's see if I can get to four days. >> And then, oh, you hit four or five days in a row. Something happened. Instead of again beating yourself up, it's oh man, I made five days. I got two more than I did before. Start over again. Let's see if I can get to six days. and and reframing those inevitable setbacks and you know not perfect days which are going to happen in this process as an opportunity for you to get better the next time. Um, that's having grace. That's having grace uh with yourself and reframing this as not a negative, oh my god, I'm such a terrible I'm such a fat ass. I can't do like instead of beating yourself up. >> It's, hey, I did I got a few days in a row and had no mistakes. Let's see if I can get one more of those days in a row. And just keep playing that game and before you know it, you become the person who can string, you know, 60, 90 days. This is the key to being a good personal trainer and coach, by the way, is understanding how to communicate this. Cuz when your clients, this is how we train our trainers, why they're so successful. When you look at the success rate of the clients that work with our trainers, uh, and as defined by getting results, sticking around, being consistent, uh, and wanting to stick around. So, so those it's a big these are big parameters for what success is. Some people think success is just losing weight or just getting in shape. That's part of it. The other part of it is can they maintain it? Do they want to maintain it? Do they love the experience? Are we making real lasting uh behavioral changes? Uh this is why our trainers are so successful. I remember as a trainer when early days my clients would hide things from me. This is common with clients and trainers. When your clients like, "Oh, I'm doing so well, but I had that cake or I missed that workout." And they won't tell their trainer. They won't tell their trainer because they're afraid of letting their trainer down. This makes it very difficult to train and coach people. Actually makes it impossible. If I don't know everything, how can I possibly coach you? >> I remember when I got good at this, my I was the first person my clients would tell >> when they made a mistake because they knew they would get grace for me and we would get back on and go again. >> And it became so much more uh successful as a coach and trainer. >> Here's the last one. This piece right here is completely missing in uh in the fitness space, which is just have fun. >> Like enjoy. >> How do we get so far away from this? >> Try to enjoy the process. Uh here's a look, there's a category of people that will always be fit and healthy because they just have fun doing >> they enjoy the hell out of it. >> Yeah. They just have they just have so much fun doing active things. >> Yeah. >> You probably know someone like this in your life. They're like an older person. They're always fit. Not like they have a structured workout, but they're always doing something uh active. They're gardening. They're hiking, swimming, >> hike. Yeah. Whatever. >> They're doing it with friends. They're just having a blast. They're with their grandkids. It's like, dude, have fun. If you're having fun, you'll always want to do it. >> You know, the only time that I see this doesn't work well or this conflicts is when somebody is chasing aesthetics, and leanness, and wants to have fun. [laughter] So, that's like like have fun works when you fall in line with health, discipline, grace, performance. That way, it's a it's a great way to chase all those things. But when you are focused on an aesthetic and a look, but then you also want to get it from playing basketball or you you want to get it from running marathons. It doesn't work. And and then you have this this inner struggle. So it's always which is always a conversation I have with somebody who, you know, tells me I love to run marathons or I love playing basketball. And I'm like, cool, keep doing that. That's going to keep you healthy and fit. And >> how many of those people would keep doing it if they could snap their fingers and look the way they wanted and stop, >> right? Yeah. So, like having fun means you do it no matter what. >> That's right. And that's and that's my point is that you know some people I'm having fun. I like to do these marathons like that. Yeah. But you're doing it because you you want the leanness part out of it. And so that's why you do it. You're doing it for the wrong reasons. You should do it regardless of how you look or not look and not connect those two things. That's when it tends to fall. Okay. >> Totally. All right. I'm going to I'm going to change uh directions here because I just got to comment again on every once in a while we'll be introduced to a product or a method or something. This is rare by the way. This rarely happens, but it's a product or something that uh all of us, especially me, is not just skeptical of, but immediately I dismiss it. Like this is crap. [laughter] >> This is not going to work. This is whatever. Hocus pocus. >> Get this out of my face. Well, I did that a while ago uh with Super Patch because they sent us these patches that were non-transdermal, no medicine, no supplements in the patch. It was literally the patch itself. >> Yeah. >> That was purported to cause all these changes. >> Yeah. >> And I'm like, that sounds >> triggers some response magically. >> That sounds a lot like a placebo and I'm not interested. And they're like, dude, just look at the studies. So, I'm like, oh, you got studies. Let me see these studies. They had like 15 studies, controlled, peer-reviewed, randomized, like like high quality studies. The one that really like piqued my interest was the one on pain and the one on sleep. Uh because the the they worked as effectively like the pain one worked as effectively as like ibuprofen. >> Well, anyway, I just they just keep blowing me away. Uh I was on a and I'll tell you a little bit more about this later, but I was on a camping trip and it didn't bring the sleep patches from Super Patch. Uh and uh you know, sleep is always not that great. camping anyway. But I got home, put the sleep patch on, and boy does it make a difference. I also have friends that measure their sleep with like aura rings and stuff, >> and they've had the patch on, have the patch off. I'm like, "No, I can tell the difference." >> So, you just feel more of a deeper sleep, like refreshing. >> Yeah. >> Wake up. >> It doesn't put me to sleep. It's not like a sleepy. >> They have a sleep one and a REM one, don't they? They have both. >> No, that is the same one. Same one. >> Oh. Oh, there's a calm and a REM one. >> Calm is different. So, you wear it over and they have a calm and a one. You just put it on, go to bed, >> and your REM score will go up. >> Well, yeah. Measure it with aura. Aura actually measures your REM so you can you can see your your REM and so that's what I did when we first did I mean that that and the pain were the two that like it sold me. Yeah. Yeah. Once I saw that cuz one I had I track aura consistently and so I saw a measurable difference and then the pain one I like I said and I I didn't know the studies. I remember describing it to you. I said well I gave you the this my scoring right >> pain goes from a nine to a five. Yeah. Which like that's mathematically exactly what the the study says. It compares it right to like what and it feels the best example I have is anyone who's ever had any sort of like pain and they take an Advil. It's like Advil doesn't like >> doesn't erase the pain. >> Yeah. It doesn't erase it, you know? It doesn't numb you like a hydrocoding or something like that. It literally just it it dulls the pain. It dulls the pain and makes it more bearable and make can make a significant difference for somebody who's in pain. And that's what it feels like. >> This is a whole new field of research. haptic technology, which is wild. >> It's wild. It's funny cuz like, you know, I got the pleasure of going to um the Atlanta Falcons training camp and so I got to go behind the scenes and like talk to a lot of the coaches there and the trainers and, you know, obviously I can get into all the, you know, crazy sophisticated like systems and everything they have, but like I was they're asking me cuz they were like curious like all these partnerships we have and all this stuff and like well what's you know what's like kind of the latest cool thing? I'm like, you know, we do get like opportunities to meet like cool companies and owners of companies. And I was like, you know, this super patch is something to really, you know, pay attention to. It's like I wouldn't have ever, you know, thought it had any validity because, you know, it's just like you described, but uh, you know, like all these studies coming out for performance and it's something to look into and they were like all geeking out about it. So, we'll see. Yeah. >> How was that, by the way, going out there? >> It was so fun. It was It was >> Were you in their like training camp? You were like there? We were there. Yeah. So, um Beth, you know, the our caller that um you know, invited us and whatnot like um it was so great. She was such a great host and and showed me like pretty much every behind thescenes part of the facility possible. Uh got to see like uh you know, like just man, they really baby these guys. Let's be honest, [laughter] like everything you can think. Even we have like our our haircut kind of set up with a barber shop. They have like such a sick barber shop in there [clears throat] to like get their haircuts like you know they have like this whole like leather seat almost like a a first class >> um you know when you sit first class you get these like really cool leather seat like they had that for each locker is basically that have their own screen and then they have like you know like stuff to like literally dry their clothes like in there so it like has like fans in there so everything you know uh doesn't smell bad and u cool dude It looks like a lounge, like a like some Vegas lounge, you know, and you're just like, "Dude, these guys." >> But, uh, I mean, I spent most of the time in the actual gym, of course, >> because I was geeking out on on the equipment like how they train everybody. Uh, everything you could think of that was cool. Like, they had um, you know, really nice squat racks. They had um, it was surprised me actually. They had a ton of the the stick mobility sticks and they were all warming up with them. They had this big screen that um it was cool because they had it had examples of like specific warm-ups that they could kind of choose from. But I mean to the level of degree of like individualization, they all have their own iPads. So when you sign on and they bring you on, they give you an iPad and it basically, you know, has all your biomarkers like it it like uploads you. You get an assessment from like a physical therapist. They kind of do all the background checks of like any discrepancies. What was cool was like for me geeking out uh back when I created Axelon and tried to do this whole thing with like um you know like measuring people's uh abilities, their output for uh force output. So they had they actually have a machine um that they were like checking their solius uh output and so that way too they could like prescribe you know a better warm-up a better workout >> based off the solius >> based off the solius and then and they would do this on um specifics for somebody who had you know like some discrepancies already and like again this is all part of the screening process and it like uploads it and then they can adjust. So they have like a a template for like a block training um that everybody has uh for that specific week. Uh but then like they go in first of all the physical therapist can go on and modify it. Then the trainer can go on and and modify it to individualize it. And then they just even if you're a new player, they'll just take all that, you know, like get you through the screen process, put the iPad on the rack you're going to work out, and then they just step up, you know, what's my workout? Boom. And then they they do it. Oh, that's so cool. >> I was [laughter] like, this is next level, dude. Crazy. >> I wonder how much is being monitored on their like you remember how when we uh interviewed Corey and the the volume of steps and movement? >> Okay, so they also have a a a whole system uh I think it's called Zebra. Uh but they it's these chips that they put on um in their um pads and everything else to measure uh their acceleration and output. And so like They call it like speed reps. So like the the amount of volume of speed reps is what and if you don't exceed or if you don't match your goal. So they set goals already for each person um you know based on what they want them to exert. >> And so it's like if you don't hit that then you're running sprints at the end of practice >> to hit your Yeah. to hit your target. >> Wow. That is okay. So now they have the technology now. How crazy is that? >> It's crazy. to measure the effort that they are giving. I mean that back in the days the coach would just catch you like yeah and look at you and be like >> Schaer move your ass. [laughter] It would be like that. You know what I'm saying? >> But then they get competitive like every day they have like a a a sort of leaderboard of like who's the had the fastest reps, you know, and all that. So you can kind of see it and that's cool. >> Give feedback and I was blown away, dude. But then I wonder how much so I I wonder too if they're using like aura rings or they're using stuff to monitor sleep quality and see how good they're because we know that that's one of the highest risks for injury. >> So that would be cool if they're inputting data like that too where it's just like oh looks like Justin got a 55 score last night. We're going to tell him to back off his intensity today and his lifting. Yeah, it didn't look like they followed it um uh for sleep like outside of the train, but they also had like a secondary system with like these polar heart rate monitors and so they could also measure uh a lot of their cardio output with that a little more specifically. Doug pulled up the they're called Zebra performance monitoring is what I think it's called. Doug, scroll down. I want to see what the system collects. This is the data that it collects. >> [snorts] >> how fast a player runs, how far a player runs, how fast the football travels when thrown, how much the football spins, >> dude. >> And where players are on the field at all times. >> Isn't that crazy, >> bro? They're breaking it down to the most insane details. Like, and they're using the the thing is they're using the data. like these coaches like it's it's a bit overwhelming cuz they have to like take all of this information and then like the complicate it's complicated but they want to simplify so each player is like oh I just do this. >> Let's see if Adam picks up on what I'm going right here. So check this out. The public also gets to see these numbers during game broadcast. >> Yeah. for betting reasons. Very >> I wonder [laughter] I wonder I was just thinking of that. I wonder if if if this is like tightly kept like that like how they're practicing cuz if somebody got their hands on practicing data on the you could >> you could literally be like no I'm betting against the Broncos all the stuff that's going on right now. Um what's the you've brought it up before? What's the betting the huge betting platform that everyone's doing now that bets on everything? What's it called? >> I don't know. >> You know what it's called? It's like presidential rods. You can bet on it. >> I don't know any I know what you're talking about, but I don't know the name. >> I'm not ask the insurance. >> What's the name of it? It's called Come on, you guys. >> Some one of you guys has to know the name of it. Poly market. >> All this all the [ __ ] that's going on. >> They bet on on elections, too. >> Everything there. Everything. There's nothing that you can't not bet on. And it's like the poly markets bets on every but there's >> so much uh there's a lot there's like there's a lot going on right now with lawsuits and and people that have inside tracks to things like that. Yeah. Yeah. Yeah. That's I just saw I just saw a thread on this >> and I went down the rabbit hole watching some of the stuff that's going on. But look at look at all the look all the things you can do. You can bet on Bitcoin where it's going to go. You can bet on I mean you can bet on anything. Literally everything you could possibly think of you can you can bet on. Dude, speaking of tech, did you guys see what happened? This just happened in Australia. And this is just so wild that this actually happened. So, I'll pull up I got to read to you guys what happened because um you know how many I don't know how many warnings are we going to get about AI and what it could potentially do if and how many how many warnings are we going to get before people do anything? Trip off this. Austral this is Australia's first known autonomous AI cyber attack. You ready for this? This guy used this AI agent and said hey can you book me a time uh like a very innocuous like innocent thing. He's like hey to his agent get make get me a time uh at the 9:30 spin class. So the AI agent went to the gym's website and saw that the spin class was full. So, what do you think the AI agent did? It >> cancelled somebody else. >> It hacked the gym and hacked their schedule. Cancelled Took someone off the roster and put them on. >> Do you guys know why this is crazy? >> That's That is crazy. >> He didn't tell his agent to do that. >> He didn't say anything. >> Took the initiative. >> It went on its own [laughter] and hacked the gym. >> It's a good little worker. >> Yes. So, what's crazy about this is like our systems are our security systems are basically designed around like like what are the probabilities someone's going to try and hack your gym to try to get us like nobody cares. So, it's like >> dude, everything is going to have to be crazy secure. [laughter] >> Oh, yeah. Yeah. >> Over a simple thing. >> I mean, that's a that's a pretty good bet right there on like uh you're trying to bet on companies or things that are going to it's going to be a lot of these security internet security companies will have to go through. >> Dude, it literally went on and hacked by itself. [laughter] I got your time, sir. 9:00 a.m. Oh, cool. Thanks. Little little bump, [laughter] dude. >> Are you guys Are uh And you guys are you guys, you know, uh uh show Lioness is out again. You guys watching it? >> I haven't started yet. >> I've been meaning to get into >> I love the show. I watched the the first episode, but >> Oh, it's good. Did you The first episode of this uh the first season? >> Yeah, I'm I'm just getting into it. >> Oh, you're just now getting into that. That's really good. Oh, it's really good. So, season two just started. >> Is it about all this kind of stuff? So, uh, well, so what I like about it is they they they they do kind of current stuff. So, like season two is like Ukraine war stuff. >> Oh, it's like what's happening? >> Yeah. And what and I'm It makes me actually really curious of like how accurate it is because uh something you just didn't cross my mind like how that war is being fought and everything. You showed me some stuff of like the the drone footage, >> dude. You can find this online. >> Okay. So, so that's crazy. >> So, that's what they say. Oh, they the the show is depicting and and the way they describe it. So, there's a scene in it that opens up. This isn't ruining any of the show. It's not like a big surprise. Um there's a scene where the CIA agents uh uh CIA FBI agents are meeting up with like the like Navy Seal guys or whatever that are like on the ground doing the stuff. And of course the you got this battle of power of like who has to listen to who and the the seals that have been that have been working or Delta I don't know which one what team it is is has been already on the ground fighting this war is basically talking [ __ ] to the CIA people like you have no authority here because you have you've never you've never trained for a war like this. It's like World War I meets Star Wars. So it's like trench wars with drone [ __ ] going on. And so they like there's scene there's scenes in there where they're fighting in trenches and they're like literally fight like that close combat but then also using like like thousands of drones that are coming in and just dive bombing on on >> I saw one video cuz cuz people they post them the soldiers post them where there's like a soldier hiding in the bush and a drone will fly over him and then see him. So, you're seeing it from the drone's camera and it's captures him and then he he looks up and sees it and then it just flies towards him and of course the screen cuts out because it probably >> exploded. >> Yeah. Basically, they show that these are just like, you know, $100 Amazon drones with C4 on it and they're just designed and they just come flying. So literally they're in hand to hand combat type stuff and then all a sudden thousands of drones swarm of them coming over and they're just dive bombing on on on people that are it's like so like just wild to think that that's >> crazy >> and I don't know how accurate again it it is. I imagine it's probably somewhat accurate or that was what it what it's like but tripped me out watching that. That's crazy. >> This season's good though. So I'm on it's only got two episodes out but it's uh they came out the gates pretty good. What's it say Doug? >> Yeah. Uh, one drone often acts as the leader. It flies ahead to find and pick the target. Then the other drones of the group follow the leader and carry explosives. They dive into the target to blow it up. Many of these drones use artificial intelligence so they can make choices on their own without a human flying them. >> Yeah. >> Yeah. That's not >> not good. >> And they're cheap. Whatever. Cool. I think shooting nets up, right? Is that Am I just thinking >> crazy? Yeah. Just like fire a bunch of nets up there. >> Yeah. >> I don't know. >> Yeah. I don't Yeah. I don't even know how well I mean it's like there's like thousands, you know. Yeah. Yeah. It looked like I couldn't tell. Uh but looked like they even had special new guns that Yeah. to shoot them like almost like they're like shotgun. Yeah. Bird shot type stuff. So it's not Yeah. Trying to a single bullet like >> widespread. >> Yeah. You want something that's going to hit probably four or five of them at once or like that. And so they were shooting different guns. I was like, "Oh, that must be Yeah, it must be like a new gun that's designed for that." >> I'm going to again I'm going to take another left here. They um I was reading some studies on oil uh on oils that are used in foods, but also in the same article they talked about fish oil because that's a popular supplement that people take. >> I'm taking mine consistently right now. >> Yeah. Yeah. Me too. Um especially because, you know, we met with Dr. Gabbrall. >> Such an easy way to change your inflammatory, you know, profile. >> Such an easy way to do it is to supplement with fish oil. Um >> well, Doug scored the best and he's the only one that's been super consistent with it. >> Yep. And and you can it's very predictable. You take high EPA fish oil >> for a month, you do a blood test, you see a difference. >> But I went online and I'm like, how many fish oils uh out there are rancid or not um you know 100% fish oil? What? A lot. >> I'm sure. Is it >> a lot? >> Yeah, I'm sure. >> A lot. A lot of it's garbage. Cuz fish oil is such a popular supplement now. You can go to the grocery store >> and buy grocery store brand fish oil. It's super cheap. You can buy it anywhere. And a lot of them are either not fish oil or they're bad. It's rancid just because it's a food. It's fish oil. Oil is an oil. >> I remember somebody I used to work with nutrition lady and and she would poke a hole in it and then you'd smell it and it was like man quite a few brands have rancid smell. >> Yep. So Keon uh people are like which what's which a good fish oil? Keon is like super super high quality. Super high quality. >> That's what I use. They have That's the one I'm using. We have them here, so it's easier for me to take. Yes. And I don't get the like fish burps from them. That's right. Yeah. I've had ones before. I'm like >> Oh, dude. So So along those along those lines, do you guys So they did a test on on processed foods that say that they're made I'll pull it up >> with like um avocado oil or olive oil. You [snorts] guys want to hear the the fail rate? 48 out of 54 tested avocado oil products didn't have avocado oil. 48 out of 54. >> There's way too many. >> I saw that clip. I saw that Instagram clip somebody posted. >> Dude, you know, just stay away from processed foods. I think that's just what we're going to do. Yeah, cuz it's all processed foods, right? It's like, hey, potato chips made in >> avocado oil or you know. >> Just kidding. >> Yeah, it's all [laughter] it's all it's all crap. >> It's all crap. That sucks. That sucks. >> It does. Anyway, I got to tell you guys about this this potential purchase that I'm considering. Uh which you guys know me, I'm not a big like buy things kind of person. >> Yeah. >> But I went camping uh over the last four days and we did used an RV. >> Uh so I'm not a big camping guy obviously. So I did it in the mo the least camping way possible. >> I super I've actually So I think it was so cool. I went and like looked it all up after you did it cuz I have never heard of what you did. >> So here's what I did. So, if when you know if you know me personally, you know this about me, but like one of my big challenges is like um I place comfort and convenience way too high on the priority list. So, if something's not comfortable to me, I don't want to do it. Which prevents me from doing a lot of things, unfortunately. Camping being one of them. Like, you go camp in a tent, you're not comfortable. There's you don't have all your your conveniences. >> Camping. Yeah. >> And so, I just don't do it. And and it it sucks because I know how valuable it is for like for kids. This is a it's a good time for I loved camping as a kid, but that's cuz mom and dad handled everything, right? >> So, my cousin uh he has an RV and he's like, "Dude, let's go camping, whatever." So, I'm like, "Nah, I'm not going to do that." And he goes, "You know, you can have them drop an RV off, you know, like a big trailer off for you." So, I'm like, "Really? What do those things have?" Like, it has everything. So, that's what I did. So, they dropped off a trailer, >> which is cool. I was aware of for forever. You've been able to rent these. Yes. >> You've been able to rent an RV. >> Oh, dude. I went overboard. I got like a 40 foot like this thing's like a monster. >> Yeah, you had like I saw you had like four anything that has like four pop outs or more. Is it >> a land yacht or what? >> It was a monster. Uh didn't have hookups. The place doesn't have hookups. So, you still have to have a generator and you'll run out of water. Uh but, you know, for me it was a step towards, you know, and I was not comfortable. I still wasn't comfortable. It was still a little bit of anxiety around it, but my kids, man, had so much fun. >> I bet they loved it. >> Oh, so much that my son cried when we left. >> Really? >> Oh, wow. He cried for 30 minutes on the way home. >> Wow. >> I want to go back. I want to live there. I I don't want to go home. Because it just the whole time. So there was uh it was me, my cousin Gabriel, Alex, my cousin uh Seb, and my brother. So it's five of us, and we took this kind of campground, the circular campground. >> Best. >> And we all have little kids. >> Yeah. >> So for the kids, for us it's like total safety. Like my kids could run off, >> just run. >> And as long as I see that they're near, you know, my cousin or whatever, I'm like, "Ah, whatever. They're fine and I'm over here doing my thing. So, the kids experience this great freedom. They the whole time they're running, riding their bikes, climbing, playing, they're coming together. It's just such a wonderful time for the kids. And so, uh, you know, and it took me like a couple days to like not be so anxious about the, you know, that I don't have all the things that I'm used to type of deal. So, we get home and my wife and I are talking about this. I'm like, you know, I need to challenge my comfort level and I need to gradually do it. So, I think if I bought like a motor home that I could that would probably be the next [laughter] level that I could do like because we're in California, there's a lot of places nearby you could park a little motor home and have like a two or three. >> It goes like this. >> Oh, yeah. >> Boat. >> Yeah. >> Motor home. Race simulator. >> Three. [laughter] Those are the three. Yeah. Three worst investments that you could buy and never use. That's the order, just so you know. Okay. So, motor home is right up. The only thing worse is a boat. >> Yeah. >> And it but the thing is it takes a lot of space. >> Yeah. And is way more than the other ones. >> Yeah. >> Well, what I would do what I'm going to do cuz I 100% I know that. I know the stats on that. [laughter] >> Uh is uh we're going to do like two or three trips where we rent a motor home first. >> Yeah. >> And then if it's like we could do this >> if you consistently Yeah. Appreciate. >> Yeah. Like if we could do this and we're going to do this thing like often >> that's smart. >> Then I'll do it. But we're gonna do that. I mean, so I've been around a lot of them. Uh, and the people that I have seen that actually get their money's worth are almost always retired and older. >> Yeah. >> Like that like that that is they and they have decided that this is I'm going to travel the the United States and this is what we're going to do. And >> so my cousin uses his quite a bit, but he's got a couple things going for him. First off, he's self-employed, so he's has some flexibility there. And then his kids are homeschooled. >> Oh, that's >> Those are the two big blocks, >> right? is your job and your kids school. >> Sure. So they could take off and Yeah. >> I mean, you kind of have that inact. >> Yeah, I thought of that cuz our schedule here is, you know, it's fixed, but relatively easy. >> Uh number So that's number one. My kids are homeschooled. And then number three, where we live, I looked up places that are within an hour >> that even have full hookups or partial health. >> Tons everywhere. Tons. >> Everywhere. >> They're all over everywhere. >> So I'm like, "Okay, I'll try it out." >> There's beach ones all over the place. Go big. >> Were you guys Were you guys one near Felton? That's right. >> Were you guys when at Bodega Bay were you guys where all those uh big shaded trees are and then the beach is like walking right down in front of you? >> The beach was right there. >> Yeah. So we just had to cross a road. >> Yeah, I know. Right where you guys were. Yeah, it's a great spot. That's a really cool That's a really cool place to go. >> It was awesome. It was great. And yeah, you get you know everything's dirty and you know I know people are laughing when I actually camp cuz they're making fun of me right now like [laughter] that's not camping. >> I know it's not camping. >> But I got to I got to start where I'm at. And I'm over here. So now what we did what we did growing up was the the parents got that and then us kids had to camp in tents. Now obviously your kids are so little that you don't do that but at one point you would >> My parents had a tent trailer and we had like Yeah. the tents outside. >> Yeah. That's that's eventually what you do is that mom and dad have that and then the kids get which the kids actually normally like that once they get to a certain age they can rough it. Yeah. >> Yeah. Once you get you they want their own little little thing and so you get them their own tents and they camp right outside the RV and you you're inside the RV. So >> you have like an apnea mask and you have like >> Bro, that was the other thing too. [laughter] I snore >> you have all these things you know as an adult that you're like ah man like it becomes less appealing. >> It's Yeah. But it was it was you know like I said the kids is what's mo motivated me cuz if it was just me like I don't know if I would ever do it but to see the value that it brought my they did >> Yeah. Yeah, >> they didn't sit down at all. >> Well, I would go the whole time. >> I mean, you'd love to just watch them ride, >> dude. They were having >> Did you guys Did you guys Because this is something I could totally get in with you. I would love to do this is uh and I would do the same thing. I would just rent I would just rent one. Um cuz what makes the more and more fun is like you guys booked that for next year. >> Mhm. >> And we take on another two more sites and then and then before you know it, we dominate the whole the whole camp areas all family and friends >> into the competitive Yoseite places where everybody does it like you know, oh my god, it's impossible to get a good spot there. >> This is this is a whole world I'm not even aware of. >> It is. And I think too co probably accelerated a lot of that where it's hard to get like passes ahead of time now. have to like book it like a year. >> Oh yeah, that's why I said that you you like if you guys like doing that and that was a good spot. What we do is you you book now for next year. Yeah. >> That's every year we would do this cuz we would go we roll like 50 something deep. So we take a whole entire >> camp area like that over >> and it was so fun because it was every you knew everybody. You know everybody >> and so your kids can just go everywhere. So they're running all over to all the campsites and different things and the adults are having like we we had theme nights every night where there was like a you know it was Greek night and then this was like Hawaiian night was like and then and different families were in charge of putting on the theme night and so like >> that sounds like see yeah see for me it's like for the for two things it's the for the kids I saw how much value it brought them and I'm like man I got to do this for them and then for me I got to do it because it'll challenge this thing that I have with comfort like I have to be able to get over for this whole issue with like I got to have all the stuff that I'm used to type of deal. >> Well, you know, they say I I I wish I remember the exact stat on it. I remember seeing it was actually really surprising on like your your kid will forget birthday presents. They'll forget all all kind but they that camping trip they'll remember that camping trip. It's like forever >> and that I mean I and I know that firsthand from like I've I've forgotten so much in my childhood but I could I could recall every every camp here. >> I can remember every camping trip that we went to. It was so great to see all the kids play. And then my brother was there with his boys and they're just those kids run on nuclear reactors. But his oldest, >> his five-year-old is so uh um kinesesthetically gifted. It's wild. So this he's first of all, he's five. >> Not only does he ride a two wheel bike like a like like he's been riding for his whole life, my brother bought him a mini BMX uh bike for 5-year-olds. So my brother went and got him like a good one cuz he's like he loves it. >> Yeah, >> bro. This kid flies on that thing on his own. Nobody teaches him anything. I'm like, "Did you teach him that?" He's like, "No, he's constantly doing tricks on his own. He'll ride, take his legs off the pedals. He'll take his hands off the pedals. He'll kick the back out. He'll skid. He'll try to jump things." So, he fell like three or four times while we were there. So, you'd hear him crying. He'd run over there, you know, put a band-aid on him. I'm like, "Oh, he's probably done." My brother's like, "No." Sure enough, he jumps on the bike and just [laughter] 100 miles an hour. At one point, my brother >> is like, it's like, "Okay." He's like, he's going too dangerous cuz he was doing stuff that you're like, "This kid's we got to be careful." >> It's so wild how the kids are different, >> dude. My brother tells him, he goes, "Uh, that's it. You're not going to ride the bike for an hour." Oh my god, dude. He like like devastated him. >> Melt melt down. >> Oh, please. He's crying. I'm like, "Oh my god, [laughter] take it away from me." >> But I have never seen a 5-year-old so like >> kinesthetically gifted like that. He was doing things on that bike. >> That's my my godson and my godaughter like that, dude. My son, my my best friends. I mean, he's the give and take is that they're also they're tears. If they're not moving, they're not doing something. They're getting into something, you know? So, you have to keep them busy and doing that stuff, but boy, they are just they're they're talented. He's got them now. He sent videos yesterday of uh out there doing foot drills with my my [laughter] Yeah, dude. Backpedaling, sharaoke drills and everything like that. I'm just like, "Oh my god, dude." So, such a I mean, and him and Max are only one year apart. They're not like >> five years apart. They're barely apart. I'm like, Getting Max to go do foot drills would be hilarious. He'd be [laughter] doing this. What are you What would be doing, Dad? You know, my hope right now is the swimming thing because he's taking to the pool like a fish right now. So, that's that's where I'm like, "Okay, we this could be the thing because he's all about it right now. He'll swim. He'll swim all day and diving the bottom and picking all the coins off and holding his breath forever." And so, it's like, "Okay, well, maybe maybe this will be our thing." >> That's [laughter] good. Joy Mode was created because the products on the market are terrible and they knew they could do better. Prescriptions come with all sorts of side effects. Well, Joy Mode makes natural and sciencebacked wellness products for men. There's sexual performance booster. Well, it's like a pre-workout for sex. It does improve erection quality and firmness and even sex drive. Now it contains clinically supported doses of elcitrylene, arganine, yohimi and vitamin C. It was created with bestinclass scientist and biochemistry PhDs. Look, it will give you a better pump if you know what I mean. You can also take it as a pre-workout with your normal pre-workout for better athletic performance or you could take it daily for better endothelial health. That's the health of your blood vessels. It really does work. Go check it out. Go to tryjoy mode.com/mindpump. Use the code mindpump at checkout for 20% off your first order. Back to the show. This segment of the podcast is brought to you by Mindpump Fitness Coaching. This is the number one course that teaches trainers and coaches how to build sustainable sixf figureure plus businesses and careers in fitness. Look, it's roundt based. So you can hear Adam, Justin, and myself teaching you how to build a better business, get more leads, close more deals, close bigger deals, and be more effective trainers. By the way, our course is nationally recognized. In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. Our first caller is Taes from California. >> Hi Taes. >> Hey guys. >> Hello. How you doing? >> Oh my gosh. I'm here. [laughter] >> Made it. How can we help you? >> Um okay. Well, I will certainly ramble if I don't read the email. So, I'm going to do that. Um and remind myself that um I did want to say thank you guys so much. Um, you've definitely made a huge impact on my life and, um, I feel super privileged to be able to be here with you and have this opportunity. Um, so, uh, my name is Tais. I'm 48 years old, uh, a single mom, a massage therapist, and an avid mind pump listener. Um, before anything else, I want to thank you for the life-changing impact you've had on me. your content has brought a much more grounded and wholesome understanding of what it means to be a healthy human. I also want to mention that I recently finished 3 months of coaching with Zach from your mind pump uh team and um while I expected to be uh supported through reverse dieting and appropriate training um what I actually received was uh much more impactful and healing for me. Um, I really started learning how to listen to my body's cues, nourish myself, respect the needs and timeline of my unique situation. Um, Zach was insightful, compassionate, and wise beyond his years, and it was one of the most valuable investments that I've [snorts] made. >> A, I love hearing that. >> Wonderful. Thank you. Love hearing that. >> Um, so now that our coaching has ended, I would love your advice on how to structure my training. Um, I'm experiencing ongoing pain and tightness that does not seem to match the minimal amount of training that I'm doing. Um, and I hope that you can help me understand how you might approach this. Um, I'm going to give you a little background on me and my my story cuz I think that um, it adds to the whole situation. Um, as a teenager, I weighed 275 lbs. Um, I struggled with compulsive overeating and binge eating. Um, after losing 100 lbs when I was 16, I spent years chasing health um, and aesthetics through a lot of um, different types of restrictive diets, not so much exercise, but I did start dancing back then and I just started walking everywhere I went. But it was more I associated food, you know, with um, my body. Uh at 24, I entered an emotionally abusive relationship. It lasted over 20 years. Um after my son was born 16 years ago, I developed chronic insomnia. Um that has followed me ever since. Uh it was, you know, really bad when he was first born. Like I was sleeping 2 hours a night. um up the entire night just freaking out and then finally falling asleep around 6:00 a.m. and then he'd wake up 2 hours later. >> That lasted about 8 months and um my sleep is a lot better than that now, but it's still I I still struggle. [clears throat] >> Um okay, so uh yeah, so I learned to survive on very little sleep. if I showed up for my kid, you know, I did what I had to do to push through exhaustion and ignore what my body was telling me. So, I really learned how to hit override and live from that place. Um, 2 and 1/2 years ago, I finally left that relationship um and have been rebuilding my life ever since. A year after living uh leaving that, I rediscovered u my love of dance. uh movement was a really important part in my weight loss journey and became a passion until um I got lost in this abusive relationship. Um and so let's see. Yeah, after about a year and a half ago, uh I was dancing, I also discovered strength training at that time. I fell in love with it. Um and I also fell into the trap of undereating, overtraining. [clears throat] Um, I did, you know, I I guess I lost another um, not that the weight on the scale matters so much, but I did lose another like 45 lb in that [snorts] year. I had gotten quite heavy again. Um, and let's see, by the end of 2025, I had gone from 180 to 135. I was eating around 1,600 calories a day, lifting almost daily, and was constantly sore and exhausted. I was sleeping only four to five fragmented hours each night but kept pushing because I was terrified of losing my progress. Um, I I want to add in there that like a big piece for me that drove my desire to like start moving my body again was that ever since I had lost the initial weight. Um, when I was a kid, uh, you know, I was left with all the baggy skin, you know, the stretch marks and the loose skin and I just felt even [snorts] though I had gotten small, I always felt gross. you know, I felt kind of hideous when I would look at myself. Um, and that never changed. And it was about 2 years ago where I was seeing my body again and feeling those same old feelings and was finally like, you know, I've done all the food stuff. I've gotten really small. I went on a candida cleanse at one point, got down to 116 lbs. But I still saw the same thing. It was a bunch of flesh and bone. And so it was 2 years ago that I was like, you know, screw this. I'm uh I'm going to see what I can do um to fix my body finally, you know, and that's when I started dancing again and swimming. And then I learned about strength training. So that's what pushed that. And I did get really strong in a year, but I was overtraining, undereating, and losing some momentum. Although I would keep going to the gym, but I was getting to that place where, you know, I um I didn't have the same kind of drive and excitement that I had in the beginning. Um so finding you guys changed my perspective and um that was uh my sister actually introduced me to you. She's been listening to you guys for years, but I think that I first listened to your podcast um a year ago, December, something like that, and I've been listening daily ever since. Um [snorts and clears throat] so by March of this year, I'd increased my calories to about 1,900. Um I was still frightened to reduce training. Um [clears throat] and was still in a significant pain cycle. I started working with Zach in May. I knew what you guys would tell me. I heard other people on your show um with similar kind of experiences and I heard what you guys were telling them, but I knew I couldn't do it on my own. So, I did end up working with Zach. Um we increased my intake to around 2400 calories a day and dramatically reduced my training volume. Um, so we were landed in like a muscle mommy 15 tai style um, protocol prioritizing mobility and shifted the goal away from the aesthetics towards restoring my sleep and recovery. So really I feel like my work with him was really all about uh, recovery and sleep and that's >> good. The main thing that I gained is that that's the number one goal and that it's not about beating myself up and chasing some aesthetic thing, you know, even though I'm not sleeping, even though like realizing that I've been living in this place of survival and override and not listening to myself. So, what a gift, you know, what a blessing that was. Um, and I I could not have done it on my own. I was still weighing myself daily. Um, my scale has been away for 3 months now. I haven't stepped on it. >> Um, I know I've gained weight, but um, and both, you know, I know I've gained muscle and I've gained uh, some fat back, but I'm >> my my focus now is on this um, restoring my health, you know, from the inside out, becoming a vigorous, enlivened um, restored version of myself. Um, so anyhow, uh, yeah, I say I realized at this time that for years what I thought was self-care was really self-bullying disguised as self-improvement. And [clears throat] that is true. Um, today my priorities are very different. Um, I still care about building the muscle, becoming stronger, fixing the skin. Like that's the one thing when I did get down, when I got really lean and had built a significant amount of muscle, the skin that like if I were to have it surgically removed would be $40,000 that I don't [clears throat] have. Um, but for the first time in my life, it didn't really matter because the muscle was showing through and the skin just seemed to firm up and the little bit of like it just didn't show up as much. It felt really good. Um, so I I do still struggle with that a bit, but I'm letting it go because I know that's not the priority and I could potentially get back there. Um, so, okay, doing my best not to ramble. Um, so for so much of my life, I've lived in survival. Um, I honestly don't know what it feels like to live from a balanced mental, emotional, and physical place. Um, and that's really what I'm working on right now. But here's where I'm hoping for your guidance. Um, even with eating more, which has been so much fun. I like am not afraid of food right now. And that feels so amazing. That's like one of the most healing experiences. Uh, Zach even pushed me to eat more carbs. He was like, you know, and I've been frightened of carbs, so like having a big old plate of potatoes with eggs for breakfast has been like just just deeply nourishing. It feels so good. Um, but even with eating more, training much less, and sleeping a little bit better, still very much a work in progress, but I am I'm doing better. Um, I wake up with sore muscles, tight tissues, stiff joints. I often feel um physically depleted, which I know that makes sense with the lack of sleep, but like the pain. Um, I'm sore every day and every night despite the reduced workload. Um, and I feel more physically uncomfortable now than I did when I was overt training. The other important piece of this puzzle is my profession. So, I'm a massage therapist in private practice. Um, my business has grown from one client a week 3 years ago to averaging about 22 clients each week. And that's 22 clients. Some of those are hour sessions, some of those are 90 minute sessions. Um, on my busiest days, I could perform up to about six h six hours um of hands-on work. I'm still on my feet in between that because I'm, you know, cleaning up the space, preparing for the next client. Um, I I love what I do. Uh, my clients love the work I provide. I I help people. Um, I also do uh put focus on good body mechanics. Um but it's still hours of physically demanding work requiring strength, stability, endurance, and sustained focus. Um I also want to add that from being overweight like when I was you know kind my body was still growing, my arches are fallen, my knees are not needed, like I've been working on these things. Um but I think that the structure of my body might also have to do with where I experience uh discomfort. So, I say here in my current stats, I'm 48. I'm 5'8. I'm probably around 150 lb at this point, about 2 2400 calories a day. I do get [clears throat] 8 to 10,000 steps a day. Um, I work 4 and 1/2 days a week, uh, which is 4 to 6 hours of massage. Um, 2 days off. One of those days I'm still doing stuff cuz I'm like washing 22 sets of sheets and you know running errands and stuff but not working in the office. So given everything I've shared, I'm wondering how to structure my training. Um I will say that last week I took the week off. I did like a de lo week, you know, hoping that that might uh help to give me some relief. And I think that it did. Um, and I did not think I was going to get on a call with you guys. So, I was like, "All right, you're just going to have to like figure out what to do." And, um, so basically, I've been doing mobility work every day. I'm um planning to keep that up, even the days that I do go to the gym. And then I decided to try only lifting on my days off. So instead of breaking it up into small uh workouts every day to do 2 days of full body and um so uh I'm wondering what you guys think would be my best course of action. Um restoring my sleep is still my highest priority. Um maintaining my strength is really important for me. Um, and also, you know, working on just mobility, functionality, being able to move how I want to move. Um, I do enjoy dancing and and there's so much I'd like to be able to do and contribute. And, you know, I just want to be the strong, healthy, clear version of myself. And it's been um feeling really challenging [clears throat] like I'm I'm in a kind of catch 22 between recovery sleep and um staying, you know, on top of my fitness. >> Yeah, I feel you and I really appreciate you calling in. This is going to really help a lot of people who are watching this. Um so I have a few questions for you if that's okay. >> First off, you're kicking ass. You're doing really well. >> I just want to point that out. >> You're doing really good. >> Just want to point out like how far you've come and what you've accomplished and where you're at. You're doing incredible. >> Yeah. Um, >> thank you so much. >> The pain that you feel is general. It's kind of stiffness and soreness kind of all over. >> Um, yeah, lately lately it has been. Um, and and there can be specifics too. It's different. Like there are specific pain points that I think are more about my uh my structure. Like I do get um intermittent pain in my shoulders with pushing. like I feel like I cannot do push-ups right now because it's painful. >> Um, and doing any overhead pressing, I really have to adjust my scapula before I do that and make sure they're in their right position. >> Um, I can get up there, but getting there can hurt until I get to this point. And then when I press, um, I can get more comfortable with that. >> Uh, and then, you know, I go in and out of having very specific knee pain that does come along with inflammation. Um, >> so >> and yeah. Yeah, >> there's a couple things that we'll point to and um first we got to get this out of the way. You've had things like nutrient levels tested to make sure your vitamin D levels are normal and any and all that. Have you checked that? >> Yeah. Um, I did I don't know if you guys have heard of the whole functional I can't remember the name of it, but I had a whole mess of labs done and I do believe D was in there and I think that I'm pretty much in normal >> ranges. I I also take D. I take 10,000 a day right now. >> Okay, we're fine there. Okay, so couple things I just want to point out. Um, and and there was something you said earlier uh that I want to kind of go back to. You said now with the reduced volume uh and the, you know, kind of better sleep, you you feel like you're almost like feeling more pain than you did when you were overtraining and and just running yourself ragged. You said that, right? >> Okay. >> So, here's what kind of happens in those situations, right? Um, sometimes we train the heck out of ourselves because we're uh running we're running from something and we don't give our chance our bodies or ourselves a chance to feel. You probably know this better than anybody in the profession that that with the profession that you do. I'm sure you've had people on your table finally get a chance to relax. >> You work on them and then they cry >> and they're like, "What's going on? Why am I tearful?" It's like, well, you slowed down just long enough for yourself for you to allow yourself to feel. >> And so, it's not uh shocking to me that now that you're allowing your body to heal, that you're treating yourself better, that you feel more. >> There's a little bit of safety there. There's some safety there that now you're you're you're you're kind of safe to to perceive the pain differently, whereas before you had to shut it off so you could survive. Does that make sense? >> That does make sense. Yeah. >> Okay. Here's the other thing. You're [clears throat] massaging a lot. >> I just that's the direction I'm going. >> Massage therapy is very physical and the injury rate with massage therapists is through the roof. You know this better than anybody. >> Uh but I've employed massage therapists and the injury rate is a it's it's very active. You are in there. You're moving and if you have to have good biomechanics and body uh positioning >> but even with that it's a very demanding physical job. It's also very emotionally demanding >> because you're not just putting your your you're not just using your body, but you're also feeling the person's emotions through. That's what makes you probably what makes you a good massage therapist. >> So, that's a lot of volume. >> So, you've got a lot of movement volume there. You've also got you you got out of a a long-term abusive relationship. It's only a couple years out. You've also got your sleep still, although better is something you're kind of working on. But I'm going to point out, it's been a few months and you've gone so far already. >> But I'm also going to point out something that might make you uh that might be a little bit more encouraging and a little bit more revealing to you. [snorts] How many years, how long did you bully yourself? How many years was that, would you say? >> Uh, let's say 32. Yeah. [laughter] Wow. And you are you are 3 months into taking care of yourself. >> Yeah. >> It's going to take it's going to take some more time. >> Yeah. >> So, you've been in this dark tunnel. You kind of see some light, but it's a bit confusing. Keep moving towards the light. >> Like, you're doing the right stuff. You're doing the right stuff. Keep moving in that direction. >> You're going to have to take care of yourself for a while, actually, for the rest of your life. >> And it's going to change. What that looks like is it's going to change. Right now, what it looks like is being gentle, giving yourself grace. And here's the places that I think you should lean. >> I don't think you should lean into workout and diet. >> Those are actually secondary, maybe even third. >> I think what you should lean into is community and joy. You mentioned dancing several times. >> I think that's I think you should lean into that. Do you have a good community around you of people that really know you and do life with you or do you are you a little bit isolated because of life and stress and all that stuff? >> Yeah, I mean the truth is is that um I'm I'm pretty I I am locked into a wonderful little community, but it's all online um right now. Uh but it's been really fun and I've been um with them for a year. So, it's really great like to have that consistency and um however and and and and I you know exactly what you're saying I've intuited and there have been a number of areas where I have sought out simple joy in my life um because I've always been you know just pushing myself to become do better like everything has been about self-improvement so I have been getting into um ikibano which is like Japanese flower arranging that brings me a lot of joy. Bonsai, going to the volunteering at the Bonsai Gardens, um dance. Um however, yes, all that being said, I'm a single mother of a 16-year-old child who has, you know, a lot of uh he he really needs me. I'm very much alone in that and um I don't get any financial support. So, you know, it doesn't leave me a lot of time and there are beautiful people in my life, but you know, most of them are busy with their families because of the time we're all in. >> So, I don't get together with people often and I do often feel >> quite alone. Um, >> and you know, I just uh I I have found certain things. I found some things and I I've been reaching out a little bit more. >> So, so what I'm going to say is going to be difficult. Uh, but you can't take care of yourself by yourself. >> We, and I'm I'm going to be preaching to the choir right now cuz you know this, but you need uh people, physical people in your life that you do life with. You need that. Uh, it's going to help so much with healing. Um, if if the touch that you experience most weeks is you helping other people, but nobody really doing that for you, there's a there's a big imbalance there. And there's a few places I can re there's a few things I can recommend that I think might help. Um I don't know how open you are to some of them. The easiest one that typically has built-in communities and they value community is local churches. Uh they this is what really good churches do is you go in, you don't even have to be a part of the faith. You could just say, "I want to be a part of a community and I need people around me." And you would be surprised and shocked at how many times these people are just this is what they want to do. So that's one example. Another example is volunteering uh or try to find a group. I think this will do so much for you, Ty. It will do so much for you in pain. It's going to help you with sleep, with recovery because right now you're doing it all by yourself. And it sounds like for 30 years you've bullied yourself and then taken care of everybody else and not really done it for yourself nor allowed anybody else or had anybody else that's really done that for you. >> I just want to echo what S is saying that I I think he's on the right track. The thing because one of the thing for right away what I said to you is what a great job you're doing such a good job on the exercise nutrition piece. You really are. And the mobil mobility exercise like you're really checking a lot of that. It's it's just a matter of time. Now the if I could were to get a little more uh technical on the like exercise selection. One of the things I know about a massage therapist is it's very anterior driven. So you're doing a lot of pushing which is you already noticed that when you do pressing movements and so I could modify the workout a little bit to be more an uh posterior driven. So it, you know, just because we have a program laid out and we it's designed to be balanced kind of for everybody. You're a unique situation. And so I might do less shoulder press, chest press stuff and I'd be doing more rows. >> Yeah. More rows, more hamstring, more more posterior. And I think that would would help a little bit maybe with some of the the aches and pains and stuff like that. >> So that's that's probably the most technical thing if I were to address any sort of nutrition exercise that you're doing. But I really think you're doing a really good job there. It's more it's more leaning into Sal's direction that I think is going to serve you the most and time and just simply just more more time of taking care of yourself. We we're we're just now we're just now heading into this stage of our life. >> I I have a really strong um you know you know feeling that you understand some of the stuff I'm saying because you've probably um recommended it to a lot of your clients. Uh massage therapists tend to be very in tune with this with other people. You know how important that is. Um and often times people come to you not just for the massage but for the connection and the touch. >> Uh that if you look at the data I don't know how how important data is for you T but for me data tends to convince me. >> If you look at the data on loneliness >> and its contribution to pain, insomnia, hormone imbalance and any chronic it's it's remarkable. >> It is remarkable. and you're coming out of a part of your life where uh like like you need this. Well, you needed it before, but now you're like, I really need the here's the challenge, okay? We live in a society now where it used to be more automatic. You you you were out around people just because that's what you had to do and you walked to the store, you now it's so easy to not be around people and be isolated and everything has to be scheduled that you have to go out of your way to kind of do this. But I think the dance I think finding a way even if it's outside your comfort zone. I I mentioned a church. You might think to yourself like I have nothing to do with that faith. That doesn't make any sense to me. But they do such a good job with community because it's a part of what they do that you could go to one and you could literally say look I I'm not you know maybe this is you. I'm not a part of faith or what but I want to be around people and I need community and I just got out of a bad relationship and I I'm not really doing life with anyone except for people online. do you guys have any groups like that? And I guarantee you they're going to say, "We do." And you go and you just love on people and have them love on you. And I think that'll make such a difference for you. Everything else you're doing, stay the course. >> Mhm. >> You're not doing anything wrong. Stay the course. It's going to take some time, though. You're you're you're only 3 months in. You're looking at a year or two or three years of this kind of building up process, and it's going to feel better and better as you go through it. But the challenge is this though, okay? When you when you break out of an abusive relationship, and right now I'm not referring to the one you were talking about. I'm talking about the abusive relationship you had with exercise and nutrition. >> When you break out of it, it feels insecure because that's what you knew for so long. >> So that's all you know. As bad as it was, as abusive as it was towards you, that's what you knew. So now you're moving into something else. And it feels like you're floating with no tether. Like, okay, I'm starting to feel better. What am I supposed to do? Do I go more? Do I go harder? I don't know what I'm supposed to feel right now. And so, it's going to be a process of getting used to what it feels like to do it right. It's just going to take some time. And you're doing really well. What you said over the last few months with bumping your calories and what I think you're I mean, perfect. I wouldn't change it. >> Yeah. >> I'm doing good. So, here's what I want to do, Ty. I don't I don't feel comfortable letting you just disappear back into the ether. I'd like to have you come back on in 30 days so we could do a little bit of this coaching. >> I would love that. >> Okay, let's have you come back on in 30 days. >> Okay. >> How does what I say, does any of it resonate to you? Is there any resistance? Does it feel like >> um you know, there's resistance with like going to a church? So, I'm Jewish and um I have been a part I was very much a part of the local Jewish community, a couple of them here. Uh but that's like my husband's >> my ex-husband's like >> Okay. >> Uh it's just been no like it's just been so uncomfortable. So, it's not really my space anymore. I love those people, you know. Um not to mention that I'm just holding my life a little bit differently. I can say that. Um I mean spirituality in general is an important part of my life but um you know finding the right place where I feel I I don't have anything against churches you know whatsoever but it doesn't feel like I don't know something doesn't feel like it's not my it just doesn't feel like my my place. Um I do feel you know community when I go to the gym. Uh, that feels funny to say, but like I'm I do I I go there even for my mobility every day. I go there at like 6:00 a.m. and I just like work on the green and I know people and I see the same people and like we check in and we talk and >> you know, so I do get some of that human interaction there. Um, but I feel you like I do feel, you know, tears start welling up inside when you start talking about doing life with people like having, you know, that >> my suggestion. >> My suggestion for church was just cuz that one's the first thing that pops. >> Well, the thing that's nice about that is because it's it's built in. But you you said something right now. I mean, if you're open to I mean, >> grab a cup of coffee with those people that you're seeing in the gym. I mean, instead of instead of it just ending right there >> in the gym, if you're connecting with some of those people, then if and you don't want to go to a place like a church to do it, then the other option is that is to lean into, hey, what are you doing later on? Or let's get a cup of coffee and making that effort and doing that >> because there's a difference between uh you know what we we typically have many of us have now called duty-free relationships. >> So, it's like, hey, how you doing? I'm doing great. Good to see you. I'll see you tomorrow type of deal. >> Yeah. versus the like doing life with people. >> They get in, they know what's going on. They know the struggle. >> Yeah. >> There it's like they see all of you, you see all of them type of deal. >> And I mention >> I mean the other >> Sorry, I don't mean to interrupt. I mean, the the truth is is that there are people around here that I've known for years and years that I love, that love me, that know my story. Um, we just don't get together, you know. So, >> do it. >> Prioritize it. opportunity. >> It's going to make it'll make such a big difference, hun. There's another aspect here with pain. >> Just keep trying >> that, you know, I need to touch on. Part of it is your body's starting to feel safe, so you're starting to feel it. >> There's also this uh this thing with pain where when you start to feel more joy, the you start to feel less pain. >> Yeah, man. The truth is is that I've like gone through a lot of courses on you know the kind of neuroscience around pain and I'm well aware of the you know kind of danger signal that [clears throat] that pain is uh uh you know trying to convey and that's not always about a physical injury. A lot of times it's because uh there's something that you're perceiving that is unsafe about life in general. And I've recognized that I have uh kind of an underlying anxiety that has um you know been me feeling like life is kind of a dangerous place. So I'm I'm I'm working I'm definitely working on that as well. And I've been um I I work with a therapist as well uh like for a few months now and that's also been really helpful. Um so yeah I think what you're saying is really really important. Um and I have thought a lot about that with this you know with with the increase in pain like okay well I know you know that pain is a dangerous signal. Inflammation is too you know even the puffiness in the joints like that is something that our brain um has a role in creating in our bodies um and and it does not necessarily mean that there's something wrong with my body. >> No. And and just again just to illustrate this, uh you know, um I've had experiences where I was in emergency situation. I had to exert my physicality and didn't notice I injured myself until much later when I calmed down, >> right? >> And so when you're in a like real like consistent fight or flight, you you just don't feel it because you got to keep going. And I think part of this might be >> you're starting to feel safe to feel that pain. Mhm. >> So, what I want to do, I want to have you back on in 30 days and try and turn this into an actionable thing. Like, okay, cool. I need to hang out with somebody. What? Maybe that looks like you know that person that you love. You know that person that's there for you. And maybe that looks like this. You call them up and you say, "I need to be around. I need a friend right now. >> Can we meet up once a week? >> Can we just hang out once a week?" >> Maybe that's what it looks like. >> Uh, but try something actionable with that. Keep the dancing. Okay, >> keep doing the dancing because you love it. >> Stay the course with your workouts. Stay the course with nutrition. Modify if you need, but you're doing everything right there. I wouldn't change anything. >> So, the um full body two days a week, like that piece I you know, I've been wearing this Whoop app and I heard your guys's uh podcast on like, you know, the tracking and all of that. It's actually been so helpful for me because um I can look at, you know, my recoveries in the red or in the yellow or in the green and then look back at the day before and be like, "Oh, this is what you did consistently." And my recovery is often really low when I have like big work days >> and I work out. >> So that's why I've been like, "Okay, is my workday coming across? Like that's enough and I'm not going to be pushing the weights on those days." And then, you know, full body 2 days a week. Is that Does that seem reasonable? >> That's fine. Uh I even like MAPS 15 protocol for you. >> Yeah. >> Mhm. Do you have that program? >> That's what I was That's what I was doing. >> Oh, stay there. >> Yeah. Well, that's what has been feeling like it's keeping me in a pain cycle. Like just lifting weights the days that I'm working when I'm doing 15. I've been doing it six days a week. You know, two lifts, that's it. And then I'm in pain. Here's how I would modify it. I would go maps 15. >> When your work days are light, you do it. When they're heavy, you don't. And you just pick up where you left off. >> Okay. >> So, it might look like maps 15 three days a week. >> That's right. >> Yeah. >> So, it doesn't it does you don't need you don't need a lot of volume. You've done you've done a really good job of lifting weights very consistently for a while and you've built good muscle. Like you you'll get better results. >> You don't need to do a lot to maintain that. And then I would add to that that even give yourself the permission that if it's a a pushing exercise and you've had been pushing a lot, massaging, do a row instead. Do a row, do a lat pull down, do more posterior chain stuff. >> So you you'll be okay with that. So we can we can modify it like that also. But you maps 15 when you feel good. >> That's right. >> I feel you know and I think that I mean not think I definitely deal with the whole body dysmorphia thing. Um, so I never know if I'm just like playing games with my brain, but I I feel like I'm not like I'll feel like I'm losing muscle, you know, and gaining I mean, my clothes have been tight on me. I know you guys are like, "Oh, if you gain a couple pounds on the scale, no biggie." And I'm just like, "Okay, whatever. Maybe I've gained a couple more than a couple pounds on the scale. Maybe my body just needs that right now." And so, just let it go. Let it go. Trust. Trust. >> First of all, I'm still like I get nervous. >> No, no. First of all, you look your delts and your arms look amazing. Okay, not to invalidate you, but you look great there. >> What does taking care of Tais look like when Tai says that to herself? >> Yeah. I mean, that's like just returning to love, you know, just being like, and so what, you know, so what if you've gained some weight? So what if you're you're not having the muscles right now? Like even if that is what's happening, it might not be what's happening, >> but but what does that matter? Love yourself. Like take care of yourself. Do what you need to do to be healthy, to get your sleep, to get your recovery. And that's right. >> You know, the rest of it will come along in its own time. Trusting the timeline. >> Ironically, it looks like this. You're going to let go of the muscle in the body. >> You're just going to let go of it. >> You're just going to exercise to feel good. >> Yeah. >> You're just going to eat right to feel good. And you're you're going to let go of the aesthetic stuff. Ironically, that's what's going to lead to the aesthetic stuff. >> I know. I feel this like >> inside like >> Yeah. This is the a hard breakup. >> Yeah, it is. >> Yeah. Yeah. >> Yeah. So, you got to let go of the aesthetic stuff. >> The exercise is to make you feel better. If it doesn't make you feel better, don't do it. >> The nutrition is to make you feel better. That's it right now. >> Mhm. Okay. >> Can we do that for 30 days and have you back on? Yeah. I mean, definitely. Uhhuh. Yeah. All right. >> I got to say that the day that I went in and did the full body workout, I felt so good because it was the first time in months that I had done that cuz I've been doing the 15, you know, I've been doing the shorter ones, going into two lifts, but there was something about going in there and just like pushing hard and like being there for an hour and like I just felt I it does something in my brain, you know? I feel like there's this chemical >> something that happens and all of a sudden like life just looks brighter and beautiful and so I kind of you know like >> I don't know there's a part of me that really likes that too but you're saying not to kind of go there >> there's nothing there's nothing wrong with that. It feels like you accomplish something like oh my god I feel feeling okay again. >> Um there's a empowerment that comes from it. There's nothing wrong with that until it becomes detrimental. >> We just got to be careful that that feeling that you're getting isn't a feeling of normaly or old patterns because sometimes that feels really good too. It's like oh this yes this feels good. I know what this feels like and so >> so keep I like the idea that you had the whoop and you're measuring your recovery and you're seeing that because you know maybe you're on to something. Maybe that is going to give you a better balance, better sleep and we see the metrics and you feel it and that's a good sign. So, this isn't like a go do this. This is exactly the right answer for you. It's like, sure, we can play with that way of training. Let's see how it improves sleep. Let's see how it improves those things. If we see all those things go up, then we're on to something. If we don't, then maybe that feeling that that you have is less of like it's actually serving you and it's more of going back to other patterns that you had in the past. So, I don't know that yet, but we'll when we check in 30 days with you, we'll we'll talk more about it. I think the main focus between now and 30 days though, more than the workout, we'll get to the workout stuff. I think I'm less worried about that. It's what S is saying is go get a go do a date or two with some of your friends or go go join a community or go learn a new dance. So, you're in a in a community of people learning a new dance and you're meeting new people. And I mean, do do something like do something actionable that way >> right now. That's to me that's the prescription for now. >> You know what? Yeah, I just had a big m like moment when you said that cuz I haven't been to a live in-person dance class and that is a really nice way to connect. Yes. Another kind of community. >> Heck yes. If you love dance, that that was the first thing came to my mind. Uh I know S with the church way. I would right thing that came to my mind. She loves dance. She said it like eight times we've been on this call. >> Like I would be like pick a dance you've never learned. Like have you ever done swing? I don't know. Have you ever done salsa dance? whatever the dance you haven't done and go join a new community and learn in a group of, you know, and mess up and have fun and laugh and and get to know somebody else who's also learning and I bet you meet somebody >> at a similar place and then go catch have some coffee later and I mean lean into that. >> No. Yeah, that's that's good. I like that. I like that. Yeah. Thank you. Thank you. >> All right. Good. >> All right. That's your homework. We're going to see you in 30 days. >> We'll see you in 30 days. >> You know what? I'll see you guys in like two days. Oh, you're coming. >> Are you coming here? >> Oh, great. There we go. Oh, great. Good. Oh. Oh, awesome. >> Now I can give you a hug in real life. >> Oh, God. If I would have known that, we would have done less talking right now. I just talk to you in person. Yeah, [laughter] >> we'll do a follow. >> Oh, good. Oh, good. We'll see you on Saturday. Awesome. >> Yeah. I'll see you guys on Saturday. Thank you so much. I really appreciate it. Okay. >> Awesome. See you. >> I I assumed she was taking a class with dance. No, I I got this imp what I envisioned because the way she was saying it is like she goes out dancing, right? She just loves to go out dancing. >> But that was the first came to my mind is like go learn it cuz if you know you see like when you go learn like that like everybody's kind of messing up and there's and it's like that's perfect like yeah meet somebody like >> that. No, it's crazy you guys look at the data on loneliness >> and its effect on pain, chronic illness, >> blood lipids, cancer, heart disease you name it. It is a major risk factor for everything bad. >> Yeah. >> And when you don't have that, especially when you come out of what she did, >> uh I mean, you could do all the stuff on your own all you want. Um and it'll help, >> but having those people around you, man, it makes a big difference. >> Our next caller is Andrew from Ontario. >> Andrew, what's up, man? >> What up, Andrew? >> Not too much. How you guys doing? >> Good. Good. >> Good, man. How can we help you? Yeah. So, uh, you know, I'll read off the email here like everybody else, but, uh, been a listener for a short time now. Uh, started my fitness journey as of, uh, February 2026. 30 years old, uh, 6' 280 lb. Um, heavy equipment operator at Mine. Um, doing a rotation 14 14 days in, 14 days out. Um, doing a pushpull leg split with active recovery on rest days. So, I've been doing uh 20-minute incline walks and then mixing in 20 minutes saunas with that. Um, my workout has been was uh provided by Chat GBT. Um, being mindful of keeping my protein intake high. Uh, 200 220 grams is what I've been shooting for. Um, so being a CAM job for 2 weeks, I'm uh, you know, I'm eating cann food, so I'm pretty limited on trying to keep whole foods coming in, but you know, do the best I can with fat. Um when I was 13 years old, I also had my gallbladder removed uh for gallstones. Um my question is uh you know how do how do I uh keep continuing to gain strength while losing fat and uh you know maybe a fitness program accommodate my two weeks in two weeks out schedule while I have access to a gym and you know at home I don't quite have everything and [clears throat] then uh some nutrition guidance for uh having my gallbladder removed. >> Oh good. Okay. Okay. So, real quick, um the routine that you're doing, how do do you do are you able to follow that when you're at your remote location? >> Uh usually at home, that's why I'm limited access to equipment. So, winter time, I have access to a full gym when I'm at home. Summertime, I'm out of my uh summer camp, so I picked up a couple kettle bells this uh this summer. I got 35 and a 45 lb kettle bell that I've been working out with, but uh that's all I have throughout the summer time. >> Okay. Okay. So, and then how's the workout been working for you since you've been doing it? >> Uh, it's been good. I mean, I've noticed improvements on my fitness. Close is looser now. Um, day-to-day activities is much better. >> Okay, good. And so, this has been happening since February. So, you're already seeing some great pro progress then. >> Yeah. Yep. Absolutely. >> And how consistent are you with the protein intake? >> Uh, every day I make sure I hit it. >> Are you eating mostly whole foods? you sticking to like meal prepping and stuff. >> Um, mostly whole foods, but when I'm at work, that's when I'm limited to uh what I get, right? So, they're feeding us while we're up there. >> Got it. Okay. So, okay. Wait, wait, I want to be clear here cuz I think this is important. Um, it sounds like the that you're cons better you're better on diet and consistency when you're when you're home and you have you can you can prep and so that, but you're better on consistency on the workouts when you're on your on camp. Is that right? Am I getting that right? Yeah, you got her. Got her. >> So, the the part that I and and if you're getting that protein intake consistently while you're lifting at camp, we're probably doing pretty good. But that would be my big concern is that are are we are we still hitting our protein intake consistently at camp where you don't have as much control of the food? >> Um, yeah. No, I am. I'm hitting my protein shakes. If I'm feel like I'm low, I'll hit my protein shakes and stuff like that. Um, creatine. I'm getting 10 milligrams of creatine in a day. >> Okay, >> bro. You're doing good. So, what I would what you need really is I I I mean, >> fix your pro. >> Yeah. I think what it needs what you need is um I think a suspension trainer workout for your home would be perfect. And so, you'd be you'd be strength training at home with a suspension trainer and then when you're on location, then you go back to the weights. >> I love that. >> Okay. >> Uh I have a program called MAP Suspension. I can send that to you. >> He could also do Maps 15, the suspension version when he's when he's at home and then the uh the regular advanced one when he's at work. >> That would actually be a good >> Well, tell me about this the the workout that you got from Chat GBT, the pushpull legs. It's three days a week and and what how long is each workout taking and what does that look like? >> Uh my my workouts are averaging about 45 minutes an hour. It's hard cuz I'm working 12 hour shifts while I'm at work. So, I'm trying to fit Jim in, trying to get my 8 hours of sleep while getting food and showering. So, it's, you know, it's pretty it's it's tight. >> Would it be would would it be plausible? Does this work for you? Instead of doing three days a week, you're doing more like five or six days a week, but you're only doing two lifts a day. >> Yeah. >> Uh, yeah, I could do that. I mean, so like >> while I've been while I've been doing this, I've been trying to build the consistent consistency of going to the gym every day. So whether it's just going in there to hit the treadmill if I'm not lifting or doing something. >> Oh, we're good. >> We're good, dude. We're going to send you Maps 15. >> When you're at the gym, you do the the you do the gym version. When you're at home, you do the suspension version. >> Yep. Yep. >> That's it. You just follow it. >> Yep. >> You're set, dude. >> And that's perfect. >> And and with diet, I stay the course cuz Okay, here's the deal with diet. You're going to want to like do all kinds of crazy stuff. Cut and you hit your protein, stick to whole natural foods. >> Consistency is everything. Over time, you're going to get body comp. >> You're going to lean out. You're going to lean out. You're going to build muscle and lose body fat. The scale, I'm not even worried about the scale that much. You You shouldn't see big swings on the scale if you're eating properly and you're strength training. Not initially. Yeah. You're going to especially the first 6 months to 6 months to a year. He's at where he's at right now. >> Y >> Yeah. Just you're going to and so and you feel it. You kind of already feel it. You just need someone to tell you, dude, you're you're you're on pace. And a better workout for you will be MAP 15 protocol because that'll be every day. It's just two lifts. When you got the gym equipment, you're hitting the barbell movements, which is going to be great for you. When you're at home and you have limited equipment, you're going to do the suspension trainer and follow it as it's laid out. >> That's it. >> And if you do anything more, it's walking. >> That's it. >> So, if you got extra time or you are at the gym and it's a technically >> walk. I'm already pretty active. Like, I'll when I'm at home, I'm hitting 10 12,000 steps a day, usually pretty easy. When I'm at work, that's when it's different cuz I'm in machines all day and stuff like that. So, that's when it probably drops like 5 to 7,000. But >> yeah, but that's also when you're getting the good lifting in. So, it's great. It's a good balance pair. >> Well, with Yeah, you're >> It's a perfect program for you, bro. You just keep following it. You just switch from suspension trainer to barbells. >> Okay. And what should my calorie intake? >> I'm not shooting at I've been just kind of eating while I'm hungry. I'm not really too worried about cutting. >> That's exactly what we tell you. We would tell you eat when you're hungry, eat whole foods, hit your protein intake. Calories will land where your calories land. >> If you're if you're trying to stick mostly to whole foods, then your calories are going to go where they need to. If you start eating lots of processed foods, fast food, junk food, that's when things get crazy. >> Yeah. >> Okay. Yeah. Like my lunches, it's like basically all fruit. Then I got my protein rice or potatoes or something for my carb and then that's going too crazy. So, >> no, you're doing good, bro. Just stay consistent. Do not get caught in the like I got to make this happen faster mentality. That's when you'll mess up. >> Yeah. We don't need >> Okay. >> Yeah. >> That's it, man. >> Yeah. >> Okay. Right on. >> You got it, bro. Appreciate it, guys. Follow 15 all the way through the way we're telling you and then I'd love to hear back from you what what what you saw. I think you get great results from this. >> Yep. >> All right. >> Okay. I can do that. >> All right, Andrew. We'll send that we'll send that over to you. >> We're going to beat out the robots. >> Awesome. Thanks, guys. Appreciate it. >> Why' [laughter] you use Chad GBT? I'm just saying. >> Just saying like we're coming for those robots. >> Yeah. I I mean I mean it's perfect. It's perfect for what he was. Oh, it's absolutely massive >> cuz that's a lot people don't know that mass 15 has two options in there. Suspension trainer or barbell, you know, dumbbell work. And so >> such a unique flip though, right? Uh >> I have better access to the gym when I'm at my [laughter] >> at work. When I'm home, I don't have as much unlimited, you know, so but that but perfect, you know. >> Our next caller is Joseph from Australia. >> What's up, man? >> How you doing, Joseph? >> Hey, what's up? How you guys doing? >> Good. How can we help you? Um, so I've kind of reached out cuz I I'm 6'2 and I've never dunked basketball in my life. So I had an MPFL reconstruction when I was 19. Um, so it's about 6 years ago and I've kind of had on and off pain the last 6 years. Um, and that means I have to pretty much warm up for 30 minutes before I play basketball, like before I do legs at the gym or anything. So, I [snorts] pretty much keep getting injured. Um, so I'm kind of trying to sort that out while also being able to dunk a basketball. Um, and I'm not sure how to structure my training so that I'm not overloading my legs. >> Yeah, good question. So easy. By the way, I'm looking at your email. It says you play basketball on Mondays. Yeah, at the moment. Yeah. >> Okay. And you're playing for how long? >> Uh, it's just a full game. >> Yeah. >> And then I also see here that you have a 20% imbalance in your hamstrings and 40% imbalance in your quads based on a physio session you had two weeks ago. >> Uh, yes. I was on a road in. I've been back since and that's gotten a lot better. >> Okay. Uh, the maps 15 symmetry would be perfect for you. Yeah, I was just going to say >> it's all unilateral >> living there for a while. >> It's the right amount of volume for you while you're playing basketball. Um, and I think that's a perfect routine for you and I would stay there for a while. >> Two two things to to cuz they're kind of addressing I feel like the the pain and making sure we balance ourselves out and everything like that's for sure. The vertical thing uh one I don't know how much strength you've gained in like just your regular old squat. Uh, I remember going from not being able to dunk to being able to dunk, uh, was just once I incre my squat, you know, over like 250 lbs, I could throw down the basketball so easy and my whole life up into that, which was, you know, playing basketball and as a kid doing all the vertical jump things and trying to figure that like none nothing worked. I couldn't dunk. All of a sudden, I stopped worrying about playing basketball as much. I start strength training like crazy, try to be a bodybuilder, put on 20 lbs, which makes it even more difficult, but I put, you know, weight up on a squat bar and then all a sudden I could dunk the basketball. It was like overnight. So that that's a big one is like you if you just get >> big, strong, powerful legs from squatting, a lot of times that'll that'll shoot somebody right up there. The other thing is technique. And if you if you don't follow Paul Fabitz already, you got to follow Paul. Do you follow uh Paul Fabitz? >> Oh, bro. >> Yeah. pull up your Instagram right now and go to >> Cory Slesinger or >> pull up your pull up and look up Paul Fabret's uh PGF performance. This is he is the goat when it comes to vertical jump and he talks one of the things we've interviewed him on here. So you can listen to [clears throat] his interview that we've done with him and I've talked to him about he'd have athletes and in the same session increase their vertical as much as 6 in >> in the and just by teaching better technique. So learning better >> they have to be healthy your joints have to be able to withhold you know a lot more force uh and really so that the process with that and this is why like symmetry makes a lot of sense even the regular symmetry because in the beginning we're really focusing on isometric you know stabilizing these positions uh and increasing force in those positions so you know you're you're able to reinforce your joints uh so that way too you're allowed to produce more force so uh to be able to get more explosive um and not necessar I mean obviously like building strength in your legs is going to improve that you know substantially uh but when we to be able to build upon that and get to the point where you're going to peak and do a lot more plyometric work and you know a lot more explosive movement you know we're we're really going to need to reinforce that so going through that process of reinforcement um you know the first phase of symmetry especially I would almost repeat that maybe um you know one cycle And then, you know, go go go through that, you know, work your way all the way till we do the five by five, see where you're at. Uh, I guarantee you'll see quite a bit of an improvement. >> So, Justin, you think regular symmetry will be best? >> All right, let's send him regular symmetry. >> And then, uh, I see here in your cal your your food intake, it says you're you're averaging between 2250 to 2500. >> I've changed that. >> What is it? >> Um, between 26 and 2,900. >> Okay. And you're hitting protein. >> So, I know. Sorry. >> You're hitting your protein targets. Yeah, I'm getting about I can probably get more. I'm getting about 200 every day. >> Good. That's good. That's good. Stay consistent. >> I wasn't sure if I needed more or not, but >> No, no. Stay consistent with that. And your calories should should keep going up before you try to cut. >> Yeah. Okay. Yeah. I'm getting married in just over two months. I was trying to just like lose a little bit of >> Mhm. >> Well, just know that all three of those are like different going right. Like rehabbing for injury, uh getting vertical jump, and getting ready shredded for wedding are all three like >> rehabbing. We need to feed or or >> Yeah. >> No, I'm pretty happy with it right now. So, >> okay, good. Okay, good. >> Worst worst thing you could do is try to create like rush something for within two months. >> Mhm. >> So, yeah, don't don't worry about your wedding. You look great. She's already going to marry you. You won. [laughter] >> Uh yeah. And and >> weights will help too. >> Slowly bumping your calories. Uh you're probably going to be around 32 3300 at some point. >> Yeah. At least. >> Um and uh map symmetry, that's your program. And that'll help balance things out and it'll improve your strength in a way that should contribute to your vertical. >> You, uh, do you follow the NBA? >> Yes, very much so. >> So, uh, Mac Mlung, okay, that's his trainer is Paul Fabitz. >> Mhm. >> So, that's Yeah. Yeah. >> Yeah. Okay. So, that's I mean, definitely go through his stuff. He's got incredible stuff around vertical. So, uh, he's definitely the goat when it comes to that stuff. >> Easy. That's good. >> You got good, brother. >> Congratulations, too, by the way. >> Thank you very much. Yeah. Thank you. >> All right. Thanks. See you. Yeah. >> Yeah. I like that basketball player. [laughter] >> Stop, dude. So authentic. >> Yeah. The um you know, when I saw in his email and and the physio uh saw that imbalance 40% imbalance in quads. >> Uh that's a big deal. >> It's a big one. >> Yeah. I mean, just balancing that out makes should make a big difference in for sure. But like what you said, Adam, like >> um there's a skill involved. There's, you know, how quickly you fire, but then the strength. strength is the base. >> Dude, I I So, I was this kid, right, who I'm 6'2 and a half, 6'3", right? Uh, wanted a vertical, couldn't dunk the basketball in high school. Uh, worked on it, did the strength shoes, did calves like crazy, did all the stuff, right? Back then, they had no idea what we're doing. uh got into my 20s, uh moved to the Bay Area, became a personal trainer, cared about my body, the way it looked, put on like 20 pounds, uh got into squatting, all of a sudden go out to the basketball court, which I had. Oh, bro, two-handed jam. >> Like, what? >> Like out of nowhere and I went, I haven't picked up a basketball and and I'm heavier. This makes it but it was just that's how much >> strength adds a lot. Oh, that's how much just fundamental good strength in your in your legs can make a huge difference. And so that would be I mean a guy that kind of height already that would be the and the direction I would go is just get get big strong legs and watch what happens right away. >> All right, I know you like that episode. If you did check this one out. So let's say you decide to do 100 squats every single day. What happens to your body? Some pretty cool stuff. >> Talk about this. >> You get stronger >> if somebody Hey, thanks. You give away the first one for sure. Actually, you know, uh, a lot of people, um, it sounds obvious, but then you have a lot of people like, well, you can't do that every day type of deal. Uh, you have to do them the right way, right? I think a 100 squats all at once is probably not a good idea, but spread out throughout the entire day, you for sure will get strong.