5 "Health" Foods That Are Actually Sabotaging Your Diet | Mind Pump 2929

the health food category. It's supposed to have foods in there that are good for you, right? Not so fast. Today, we're going to talk about five health foods you should probably stay away from. Don't eat them. Let's get to it. >> Oh, this is going to be one of those clips. >> This is going to be This is going to be one that might >> bring on the comments. >> A few of these are going to are going to piss people off. The first one, >> they're all going to piss you off. The first one right out right out of the gates >> is going to make some people mad. But let me just start by before I tell you what the first one is, everybody. I'm gonna just set the stage here because if I say people to throw something at their computer screen or their phone or whatever. So, here's the deal. You will often times hear us say oftentimes hear us say to to people, stick to whole natural foods, eat until you're satisfied. >> Yeah. >> Okay. And now this is true 99% of the time. It's actually true 99% of the time, but every time I give that advice, in the back of my mind, >> there's some exceptions. There's this one whole natural food that kind of doesn't fit. And what I mean by that is if you eat this one and eat until you're satisfied, you're going to definitely overeat. >> You're going to exceed your calories. >> It It acts more like a heavily processed food in terms of the satiety that it doesn't necessarily produce or at least the satiety that you get by the time you've already eaten 1500 calories of this food. Uh it's the one whole natural food that when I would work with my clients, I would tell them, "Let's take those out." And that's roasted nuts. >> Yeah. And that's salted. >> Roasted salted nuts hits different than raw dry almonds. >> That's right. >> Yeah. >> Cuz you you eat you eat 25 raw dry almonds. You're good. You're good. But you have roasted salted almonds. >> Especially if they're flavored. >> Oh. >> 250 of them I could throw down. >> Yeah. >> Yeah. This is the one time when I would have clients avoid heavily processed foods if I forgot to tell them this. This was early days, right? when I started to figure out like, okay, if you stay away from heavily processed foods and you eat whole natural foods, eat protein, you know, you make sure you hit your protein targets, that was the other part. Everybody lost weight, everybody got in better shape. They didn't really have to track. We we would just start to see these nice changes. But then I'd have those clients that this wasn't really working. So, and we'd wait a little bit, it still wasn't working. And I'd be like, "Okay, tell me what you're eating." >> Yeah. >> And it was the nuts. It was roasted nuts. I've had clients that actually didn't even track because it was like, "Oh, I forgot I had, you know, a handful like in between and I was walking, you know, to >> it didn't even m like they're walking through the store and they're just grabbing >> chill 600 calories." >> Easy. Exactly. Easy. How many calories are in like how many almonds, Doug? Look up. How many almonds does it take to get to 200 calories? 25 is the reason why I know that it's two like so 25 is like a moderate is a small meal. So it's like 250 to 300 calories will be like 25 raw almonds. >> No way. >> Yes, dude. >> Wow. 200 calories is 28 to 30. >> Yeah. So that's so so 25 was always I know that cuz I know like that would be like a like a >> and nobody eats so 1 oz serving typically a 1 oz serving of nuts or almonds is 164 calories. >> Put 1 oz measure and weigh 1 oz of >> almonds. So they have 23 almonds up here. I've always known it as 25. So I >> Yeah. You put it in front of you and nobody eats 1 oz of roasted. It's so It's such a small amount. It's not even a little teaser. Yeah. >> Yeah. It's one of those things that And here's the deal. >> Roasted nuts are they are healthy. Now raw probably is better just because the the roasting process changes the fats a little bit, but nonetheless, >> roasted nuts have a healthy uh nutrient profile. They really do. So it's not that the the nut themselves is unhealthy. it's that they contribute very easily to overeating. And overeating, regardless of what you eat, when you're eating too many calories for too long, even if it's made up of quote unquote healthy foods, you'll start to have some negative uh health effects. And nuts just every time I say eat whole natural foods, I'm in the back of my mind, I'm always like, don't include roasted. That'll throw you over every single time. I went through a kick where I used to keep uh dry roasted and salted uh peanuts in my in my desk and it was during a time of like trying to bulk and put size on and I was just struggling to get calories and I'm like oh little nuts peanuts will be such a great job and uh I remember this because we we were it was during these times when we were doing a lot of the um inbody scans or the the hydrostatic ways that were coming to the gym all the time and I put on so much body fat between like this like these two dunks and I'm like for the life of me. I'm like, "What? What is it?" >> Yeah. What? And and then but up at that point, I had actually never measured and weighed like what was I how much was I? I was like, >> "Cuz you just grab a handful." >> Oh, dude. I was eating thousands of calories. >> Yeah. And and fat in fat. Cuz most of it's fat. It's very minimal protein. >> It's calorically Here's the problem with roasted nuts. >> It's a combination of being calorically dense and hyper palatable. It's one of the few whole natural foods. In fact, I can't think of another one. I'm trying to think of a whole natural food that falls in this category. It's one of the few whole natural foods that's hyper palatable. Almost like >> Oh, I have one more. It's on your list. Number three. >> Okay, we'll get there in a second. I don't even think that's whole natural, but we'll get there. Uh, it's not the same thing, right? Roasted nuts is what's the ingredients? Nuts. Roasted salt, right? >> Um, but it's it's hyper palatable and it's super calorically dense, which is not a good combination. I mean, I remember the first time I calculated too, Adam, I would buy the bag of nuts uh at the gas station and that was always what I would like to eat. I like to take nuts in a second bag or whatever. >> And then I remember I looked at the serving and a bag of nuts from from the gas station typically has like three or four servings. >> So like one serving was 300 calories. And I'm like, "Holy cow, I had 1,000 calories." >> Yep. >> In 10 minutes. >> So yeah. So that's one right there. Unless you're trying to bulk and you have a really tough time adding calories, uh probably avoid that one. >> A better alternative I'll try and do this for all five of these as you [ __ ] on all these health foods. Uh, a better alternative to roasted nuts, I'd say, is beef jerky. >> Oh, yeah. At the at the >> higher in protein, more satiating, lower calorie, >> easy to eat 500 to 1,000 calories of nuts. Eat 500 calories to 1,000 calories of jerky. I dare you. Very difficult to get through that. >> It's really, really hard to do. All right, next up, uh, smoothies and juices. >> This one's a little bit more known, uh, today, I would say. But still today there's this kind of general idea that because a smoothie contains fruits and vegetables or because juice comes from fruit >> uh that it's a health food. And what they'll do and here's how they advertise by the way you'll see this with like asai bowls too. I'll place that in the same category right like the bowls of like the frozen blended fruits or whatever. They'll the way that they promote it as healthy is they'll promote the antioxidant uh you know what it contains in terms of antioxidants >> some of the nutrient profiles >> super high in certain antioxidants uh these antioxidants have benefits for things like inflammation and brain health and anti-cancer uh sometimes they'll have some fiber in them often times they have no fiber in them but they'll advertise these micronutrients that are beneficial but what what you're not looking at is the fact that you've eaten >> sugar >> eight servings of of fruit >> in a toast in very easy to consume uh format with almost no fiber. Especially when you're talking about juice, you have none of the fiber. >> My eyes were really open to this. Uh well, two two times. Uh the first one was the the the when Jamba Juice started sharing their macros. So pre pre- early days they didn't have their macros in a book or you can you can flip through it later on. They did that for years. I was eating the the peanut butter mood with a scoop of protein extra. >> That's that's the that's the trainer. >> Cool. 1,800 calories, 1800, >> you know, for 40 grams of protein, you know, and that was what was closing me was the 40 g of protein. Yeah. So, uh that was big aha moment was uh was that and then the juices >> uh and it actually uh like I I had bought a um Jack Lane juicer. >> Oh my god, I had one too. And it really opened my eyes on what a 16 oz of of pressed >> fruit was like you had to do like to fill up a glass >> way more fruit than you >> like four or five apples you know >> I never eat five apples in a row >> never and so I was like oh my god but you could easily just pound that glass no problem and I thought oh my god this is this is really what what juices are is this compressed juice and so when you get it in its raw form and you eat the skin and you get all the fiber like one apple is satisfying and totally okay. Pressing that through into a juice form is it fits like four or five apples and it's like now you're talking about a 5 600 calorie drink that where if you would have ate it would have been 100 120 calories of of of a food that's you know fulfilling because of the fiber and stuff that's inside. juice was for a for a while we're again we're getting more hip to it uh today but when we were growing up in the '9s as kids even the early 2000s but in the 90s as kids juice was promoted and pushed as a health food so much so >> that kids didn't drink water they drank juice >> dude this is still this is not >> the juice was like everything >> this is still this is still an issue >> this is still an issue kids are still given a lot of juice early on like this like a lot of my friends, their kids grew up on apple juice, grape juice, all the little dull, you know, ready to drink things that they like. >> What you've done is you've extracted sugar out of the sugar bombs. Yeah, the sugar bombs and and what and this is this will piss some people off when I say this, but it's not it's not much better than uh giving giving your kid a Coke >> at that like you think you you think that would be so like terrible and egregious to put Coke in your kid's bottle, but it's not that far of a stretch of a difference. >> I know people will hate that you said that. >> Oh, it's going to piss other people off. >> Soda versus juice, there's a little there's a there's a little bit of a difference. I mean, if I was forced to pick one, I'd pick the juice. But from a caloric standpoint and sugar standpoint, >> they're pretty similar. Yes, >> they're very, very similar. I had a I know somebody who would put >> who put apple juice in their kids sippy cup all the time. >> Yeah. >> And the kids baby teeth rotted >> because of it uh because of the the juice that they continue to consume. One thing that you said, Justin, that kind of you know, we Adam and I started talking right afterwards. What you said about the smoothie is how quickly the sugar hits your system because it's predigested. >> Yep. >> Like the chewing process and the breaking down process slows down how quickly that sugar will hit your system. A smoothie is taking a fruit and dramatically increasing its glycemic index. >> Yeah. I think people don't really factor that in. It's just like that entire process of going through the digestive tract, breaking it down and then then it releasing at at an opportune time. So like you do actually get the benefit the nutrients and not just hit complete blood uh sugar, you know, like hit immediately. Um something to consider because it's just it's such a an immediate effect. >> Yeah. Look at the look at the impact. I'll use I'll use a fruit that's actually well known >> for having less of an impact on blood sugar. It's actually one of the best fruits you can eat. Blueberries. >> Yeah. >> You eat a bunch of blueberries. >> All berries >> versus turning them into a smoothie, liquefying them, and drinking them. Watch the difference on your blood sugar levels. >> It's also high on antioxidants, high on fiber, low on calorie. Used to be one of my favorite things to give to clients. Uh cuz it's it is such a that's a great alternative to this is just have a big big big old big bowl big bowl of blueberries, blackberries, strawberries, raspberries, all the berries >> is very fulfilling, very satisfying, >> high in fiber, low calorie, uh way better option. >> But turn them into a smoothie and you have the seven bowls of berries inside one smoothie. >> Yeah. And if if you really wanted to to top it off, you you mix that in some Greek yogurt or cottage cheese and now you got yourself a high high protein, high fiber, great high antioxidant snack that's way better for you than a smoothie or juice. All right, this next health food is interesting to me because it it is 100% the product of very smart effective marketing and marketing agencies uh are really good at changing our perception of a particular food to where we consider it to be something that it isn't. A good example of this is eggs. Now, everybody knows eggs are good for you now, but not that long ago because of their cholesterol content, a whole egg was considered not a health food. We were told to avoid whole eggs all because of bad information and so it completely changed our perception. All right. >> This next food is a food that was popularized by endurance athletes precisely because >> it is so it is so energy dense and palatable that endurance athletes who needed to consume carbohydrates in a way that fueled their workouts and needed something energy dense like this was great. And so some somehow we said this is a health food and that's granola. >> Yeah. >> Granola is not a health food everybody. Granola is a processed food. Essentially, you are eating >> Was it oats, nuts, mixed? What does it all mix together? What is technically granola? >> It's it's oats and honey and sugar and it's turned into a uh like when you put granola topping depending on the type of granola. You just added a bunch of >> like chocolate chips in there somewhere. >> The ones I eat anyway. >> But it's typically high calorie, high sugar. Uh but it's all rolled nuts, nuts, seeds, and and with sweetened >> with things like honey or maple syrup. It's typically it's actually an energy dense food and it's also hyper palatable. Like try to eat an appropriate amount of granola. Ain't going to happen. No, >> it ain't going to happen. Uh, you know, I've done that before. I bought a bag of granola. >> I only use this for somebody I'm trying to really boost calories. They have >> throw this on your throw this on your yogurt. >> Greek yogurt. Yeah, you throw it like somebody who struggles to push calories. I throw one or two ounces of granola on top of their Greek yogurt and it just it bumps a good two- 300 calories by the way. So, >> totally. All right. Next up, this one's fun because there was a period of time where this was >> considered the epitome >> Yes. >> of health food. Uh when actually it's not. Raw vegetables. >> Oh boy. Uh >> oh. Freak out back on this one. >> Yeah. First off, vegetables uh have um some some good health benefits. Typically high in fiber, not as nutrientdense as they're advertised as. So people tend to think like, "Oh, I need a lot of nutrients. I should eat vegetables." They're actually not as nutrientdense um as they seem. Uh nutrient density would be like a steak >> or you know organ meat like so nutrient-dense that you get everything you need. Eating just vegetables and trying to hit all your nutrients is actually very difficult. Talk to any vegan. Um it's a process and also when you look at the data uh >> well how much do you actually absorb too that process? >> Yeah. If you want to make vegetables less bioavailable. In other words, you want to make the nutrients available in the vegetable harder to absorb and harder to digest. And if you want to increase the odds that you're going to cause uh digestive distress and inflammation in your gut, what you do is you don't cook them. >> Yep. >> You keep them raw. Um and somehow um we've people have have believed that raw vegetables are somehow healthier. >> Well, isn't it because vegetables isn't isn't why this is can be misleading is because in the raw state, they're higher in in in nutrients. Yeah. Some of them and when you cook it, you you you degrade some of it. But the the c the caveat is that when you eat it raw, you can't digest all the all those nutrients. When you cook it down and you lose some of the nutrients, you absorb more if not all the nutrients. >> Yes. I So I So >> So that's where I think the confusion is is >> Yes. And the first time this hit me was uh as a young trainer um not too young. I was actually in my 20s at this point. So I've been training for a little while and I really was never into vegetables because you know who eats vegetables to build muscle, right? So I didn't really care. But there was a period there where I was like, "You know what? I'm going to include more vegetables in my diet." And so I used to have my when I first opened my studio, uh, it was in a different location and next door was a grocery store. And so I'm like, you know what? I'm going to have some vegetables. So I went next door and I bought a bag of raw broccoli. Now, I'm one of those weird people that I like the taste of broccoli. I even like the way it is raw. >> Destroy me. >> So I ate a bag of raw broccoli. Okay. Now, normally if you guys have seen me eat cooked broccoli, I can eat a bowl of it. No problem. I ate a a bag of raw broccoli >> and I had the worst >> stomach pain and cramps >> and it hurt my gut. It caused inflammation, caused gastric distress, and it was all because it was raw. Yeah. >> Because had I cooked it all, no problem. I could eat the whole thing. In fact, it helps my digestion >> when it's cooked. But raw will wreck you. Uh, if you eat a lot of it, you just can't eat as many vegetables. No. >> Cook your vegetables, everybody. You can eat a lot more and get more of the benefits. >> This last one's going to make people really angry. I was I was expecting I'm expecting Adam to actually makes me happy. >> Pro chicken nugget guy. >> Yeah, these guys trying to make me eat this. >> Buy any one of the top 10 maps workout programs. Get any one of the other top 10 maps programs for free. It's buy one get one free. Go to maps bogo.com. Here comes the show. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. Hey, what's up everybody? Our top trainer, one of our top trainers, Karen, created a hybrid workout program and it's free. You get it for free for 7 days. It's in the muscle mommy school community. Now, it's hybrid because it's about building muscle and building stamina. You get your cardio, you get your strength training, and it's the kind of program a lot of the women that are in our group have been asking for. And again, Karen designed it. You can get it for free for 7 days. It's available as soon as you get started. It comes in three phases, so it helps you progress your strength training and running. So, phase one, muscle building focus. Then there's an intro to running. Phase two, low reps, heavy weight. Intro to pio. That's fun. Phase three, balance training plus power plus running. It's awesome. Maintain your shape, get better conditioning, get stamina, and get strength. Uh, and again, it's for free for 7 days. Here's what you got to do if you want to take advantage of this program. Go to musclemovement.com to start your 7-day free trial and get access to the Musclemommy hybrid workout program. Get to it. So, this next one is is sushi. >> Yeah, you ain't getting you ain't getting me on this one. >> Raw fish. >> Get out of here, guy. Come on. >> Okay, let's talk about fish for a second. >> Hold on. Hold on. Let's >> give me the parasite. Come on. >> Let's uh first use the correct terminology. >> What is it? >> Sashimi. >> Okay. Sashimi. Sushi is the >> It's with rice. >> With rice. Okay. So, let's talk about sashimi or any kind of raw fish. Okay. Uh first off, fish is generally healthy for you. Just generally a good food. Uh it's it's high in protein. The ones that are high in fat have good uh fatty acid profile. They're nutrient-dense. Nothing wrong with fish. >> So, we're addressing the raw factor here. Yeah. >> Raw. And you guys, I looked up the data and it's not that good. So, when I look up the data, and it sounds like it's not that much, but when they do studies uh on sushi in America, and there are ways of handling it, and they're supposed to freeze it before to kill the parasites and stuff, but still when they do these studies and they go around, you're looking at like 3 to 5% of the time, they're finding some kind of parasite, which isn't much if you eat, you know, you eat it once, but if you eat sushi every week, uh the odds that you're going to get a parasite actually climb to a pretty high place. And so that's the issue with raw fish is even with a good handle that stuff. Uh by the way, do you guys know that wild fish without the handling process, if you just caught wild fish, there's a 30 to 50% chance you're going to get a parasite in there. >> So 30 to 50%. Now because of the way that they're ordered to handle it. So they're supposed to freeze it and do this process that kills the parasites without cooking it. >> It goes down as low what studies will show like 3%. >> Well, grilling it like kills the parasites. >> Cooking fish kills it. >> Yeah, that's So that's interesting. So, I I actually wouldn't have known that or would have guessed that that it's even higher if you were to catch your own fish and do and do >> you catch a high quality wild fish and you slice it up and you're going to eat it raw. There's like a 30 to 50% chance there's going to be a parasite in there. >> Wow. >> Yeah. >> Wow. >> Yeah. >> Have you ever done that? >> No, I haven't. But I've thought about it. I've actually thought like, oh, that I would thought >> places that do that, right? They'll just catch it. >> I would thought, oh, that's the freshest way to get, you know, some. But I didn't know that that's a high I mean that's a 50-50 shot almost. >> That's why when I talk about parasites on the show I say to people like because most people that live in modern societies like unless you have really big um symptoms. You can live with parasites for a while and kind of have mild symptoms and what they might look like is wow suddenly I have this intolerance to this food. I used to be able to eat it, now it bothers me. Or, yeah, I get the occasional gastric issue or skin issue. Uh, or, you know, I get some more fatigue, like things that are kind of vague that last for a while. Um, and you don't know, you've been living with a parasite for a while because you eat sushi and you've never done a parasite treatment, you know, your whole life cuz who does that in a modern society? I actually know two examples like immediately for me it was like my sister-in-law was uh eating raw fish uh in the Gulf and and then actually got some kind of red algae >> uh thing with that which basically dangerous. Yeah. So it she got really messed up from that. Couldn't eat fish for like a couple years. >> Courtney, same thing. like like another kind of like it seems like a a freak thing, but then you start like seeing because of the raw fish like she had some kind of bacteria that you know she got from that which then you know affected all this this rash and all these kinds of things. So I don't know I just that was like too immediate for me. I saw it like right away. I was like I'm good. Well I I know for me um I I had gut issues if you've been listening to the show for longer than a few years you know this. I had gut issues on and off on and off and sometimes better sometimes worse. It was always just kind of in the background. And it wasn't until I treated myself for parasites that they did they weren't fixed. It was either I would I would do this thing, I would do that thing, it would be a little better, sometimes it'd be worse. And I had to avoid all these different foods. If I did, I'd get this really bad, you know, gut reaction or whatever. It wasn't until I did uh a parasite treatment that and so it was definitely I definitely had a parasite. Now, where did I get it from? Probably sushi. That's the most likely. I never went to a third world country. >> I didn't do anything like that. It was probably because uh I don't know at least you know five or six times a year I go and have sushi >> grounding at a dump or anything. >> So somebody who's eating it on a on a pretty regular or semi-regular basis you would recommend like doing like the Organifies like parasite cleanse at least once or twice. >> I think every look if you're listening to this right now and you've never done a parasite cleanse. You got nothing to lose. Do it anyway. It's a natural product. So there's two bottles that come with Organifi's parasite cleanse. One of them has the compounds that kill and or paralyze parasites. Okay? So, they'll kill andor paralyze them. Um, and then the second bottle, the second bottle is a binder >> that binds to whatever is killed and pulls it out of your system. >> Okay? >> Once you run through a cycle of that, wait two weeks and then do it again because the eggs are very resilient. >> So, you you killed the parasites, but there's eggs left behind. Two weeks later, you got to do it again. So, you get rid of what has just hatched before they lay eggs uh in your system. >> So, funny you bring this up cuz Doug and I this last weekend were just planning our sushi date we're going to do with the girls where we make sushi at home. So, we were just It was just this weekend where Yeah, it was we were we were sitting down at dinner uh the four of us and talking about how we'll make a drive over there's a place over at uh where is it? >> San Mo. >> Sano, that's right. Sanonteo has the highest rated fresh, you know, sushi that or sashimi that you can go pick up. >> And I was like, uh, talking to Doug about doing a drive over there and then make cuz he makes his, he does his at home. I haven't done mine at home yet. I want to do my own thing. You know what I want to do too is one of my favorite things ways to eat it is at a one of these restaurants I go to, they actually bring it out on a block of salt of uh actually I think it's dry ice. >> Oh, dry ice. >> Um, but they and they have it glass over it and they smoke it. So, I wonder if the smoking would help at all with like the the curing or parasite process at all. You think that would like if because it's sitting in smoke like that. Would that help? >> I doubt it because they're probably embedded inside the fish. >> What you're likely to get from sushi isn't a live parasite, but an egg. >> Eggs are really hearty and resilient. And live parasite, I mean, you know, they do a good job of getting rid of live kind of visible. This is gross sounding, but you know, typically, >> but it's the eggs that can be in there sometimes that that could cause cause a problem. >> I thought you were going to say they wheeled out a person, you ate off of it. You're >> Did you you never heard of that? >> What? >> Why is it always sushi, too, by the way? >> They're like like these remember that these Hollywood parties like with the super elite like whatever celebrities and they'd have like a like a like a naked model and there'd be sushi of all foods sushi. It's just like model models that are in there and then people like go by and they eat off them like a buffet >> and it's sushi. >> It's so weird. That is weird. Anyway, >> there's something very demonic about that. >> I like to bring these things up just to things you do when you have too much money. >> That's so You know what I'm saying? >> I could buy everything. What do I do now? Let's eat sushi off a naked body. That sounds like a plan of all things. >> Nobody's going to do that. We'll pay him a hell of money. We'll do it. >> That's gross. Stupid. >> My brother sent this uh this morning. He sent this um Instagram post and it was showing these pictures of all these celebrities, what they used to look like and what they look like now. Um and so many celebrities are becoming so emaciated, >> like ultra skinny and emaciated. And he goes, "Sal, is this >> GLP ones? >> Is this is this GLP?" And I said, "Yep." Yep. >> That's exactly what's happening. You have a bunch of celebrities >> who are using it to be able to be anorexic, to get rid of the hunger, and to starve themselves. It's happening. >> Yeah. to a lot of these celebrities. >> I mean, no training, no focus on Yeah. Little kid. Yeah. >> Their protein or >> No, it's crazy. >> And and the pictures that they're showing like >> they don't look good, man. Very gone. >> Like Kelly Osborne, have you seen her? Like Ariana Grande and some other They don't look good, dude. >> You know, it's it's crazy though how um >> how distorted your your view is. So >> I mean, I I know I've shared this. I apologize for the audience has probably heard me say this a few times already, but I remember when I went through it the first time and as I was just, you know, letting it the course happen, it wasn't until our pictures got back did I see it in myself. >> So, while I was going through it, >> I didn't feel like I looked that way. >> I blame us. I believe it's our job. You guys Yeah. You didn't insult me. You know what it was. You know why? Because you guys see the the cheeks and you're like, "Hey, looks good. He's he's lo he's losing those fat cheeks. >> No. >> So that's probably >> off to the side. We're having conversation. >> Just let him keep going. >> See, let him lose all that muscle. >> He's been a handsome guy for long enough. >> Forget it. >> Yeah. So you I think when you're when you're in it, uh you don't perception. >> Yeah. The perception drift is there. >> But you didn't get to a place like they're >> No, no, no, no. Of course I didn't get Oh, yeah. They're way like But I get it. the fact that I experienced it even with my small I mean I lost 20 something pounds. >> That's a lot. >> Yeah. And and I know that more than half of it was muscle. So I mean that's a good amount of where and this is where it's where it's going to get dangerous >> are these people that are um overweight and under muscled and they do it. >> Yeah. >> Like somebody who has a lot of extra muscle that that's built a lot of muscle in years could lose it and get away with it. >> When you already have low muscle >> Yeah. Yeah. And you have high body fat and then you lose a bunch of body fat, but a bunch of muscle comes off, too. >> You become frail. >> Very. >> I know. >> Yeah. So, I mean, I'm I'm definitely on the other side of the this now. I mean, early on, I argued with you that it was going to be net positive, but >> I'm not sure. >> I I still I think it's I think we're definitely swinging in the more >> net. What's that? What's that term? Robbing Peter to pay Paul. >> Yeah. Yep. >> Yeah, it does. It does feel like that for sure. >> So, I was going to ask you, Adam, because we talked off air and I stopped the conversation like we got to continue this on air. Uh, what's wrong with my shoes? I get you called yourself out like that. >> What's wrong with them? >> I mean, they're >> You said they're girl shoes. No way. These are girl shoes. >> Those are girl shoes. >> How are they girl shoes? >> Well, I didn't. >> First of all, they're size 12. So, let's see if I don't see these guys. There's some chicks have big feet. You know what I'm saying? >> There ain't no size 12. >> There's some WNBA players that wear clothes. I'm looking at like black and like >> Well, they're Michael Kors. So, Michael Kors is a girls brand. >> It is a girls brand. >> It is a brand. >> How is that possible? I thought that was a good brand. I thought I did. I honestly can I tell the truth? >> I do. I want to know. I do want to know the truth. This is 100%. I'm a little sad right now. So, first off, I bought them on Amazon and I I think I typed in something like fancy sneakers. >> I want some fancy sneakers. >> Hey, this is why you can't trust the machines, dude. You can't trust the mach. >> I typed in something. I don't remember what I typed in like like dressy sneaker or something like that, right? Fancy or dressy or something like that. >> And I got them and I wore them. And I typically wear them to church. So, when I go to church, I'll wear, you know, slacks and these and I'll go and whatever. And today I was gonna, you know, put my shoes on. I said, you know, I'm going to put these on the fancy kicks. >> I bet Adam's going to think they're cool. >> That That was the best part. I wish the audience I wish the audience could have caught the the real moment when he shares the shoes with me and thinking that I'm going to go like, "Wow, dude. Nice shoes." Like, I'm going to be like, "No, dog. Those are not it. Those are not it." And so the audience knows too, this is the part of Salad drives me crazy. Okay, all of us. >> This is the not the only part. >> This is not the only This is There's a lot of parts. >> This is a lot of parts. This is the main part drives me crazy about him >> is if the he is the first person I call if I have anything going on health related to myself if I got family stuff like that I don't even waste my time trying to troubleshoot myself because I defer I believe like hey he's better at this than I am we're we're so close it's he's a text away I know he'll respond right away to me so of course I always I defer right to him right >> thanks man >> when it comes to something that is my specialty or or let's not even I'm not going to claim that. I just know a little bit more than you in an area. He never picks the phone up. He never calls and says anything. >> First of all, I don't really So So if if it was like if I was buying a car or there like a stereo. I do ask you stuff like that. That's for sure. >> I don't know about that. >> That's for sure. >> I don't know about that. You were just car shopping right now and you didn't run it by me. You >> I just asked you right now. Remember off air? I was comparing the two. >> You told us what you were about to go get. >> No, no. I said we're looking at this. What do you think about this one? I was asking. Shut up. But >> but his way of asking but shoes I didn't even I don't know. I just didn't part I didn't think about it to be honest with you. Probably should have called you. But here's what probably would have happened. I'm just going to tell the audience. Let's go back in time. Okay. >> I'm going to buy some nicer shoes. >> Uh some nicer sneakers. You would have recommended me get some $1,000 pair of >> I would not tell me the shoes you would. >> That's not Well, I don't I would ask you more questions. Something nice that looks >> Yeah. What do you want to wear? I' I'd send you sneakers. Yeah. Yeah. I'd send you a link like uh I I would send you a >> We're going to look it up right now. sandwich color. Huh? We're going to look it up right now. >> Yeah. Uh, look up uh >> Don't go cheap either. Tell me what you would say. >> Huh? >> Tell me exactly what you would say. >> Uh, well, I want to know what you want to wear it with is what I like. So, like just going to church. >> Slacks and a and a and a and like a collared shirt to church or if I go out to dinner with my wife. So, I'm going out to dinner with my wife. I want like a like a sneaker but nice looking sneaker. I'm not looking for wood bottom shoe. You know what I mean? >> Yeah. Yeah. Um, wood bottom shoe. >> You know what I'm talking about? Like dress shoes. I'm >> leather shoe. You know what I mean? Put it put just for me real quick. Put in put in fancy sneakers because I want to see I just want to see I have a feeling you really Google. >> Michael Kors pop right up to the top right. >> Okay. >> Okay. Go down. Let me see if I bet they're one of the top that pay for that. >> I should put men. >> Oh yeah. Put men's fancy sneakers and see see what comes up. >> See what happens. Dude, >> I mean I don't see anything wrong with those. Those all look uh those all look pretty good. All right. Now tell me tell me the name. Give me the brand and what you would >> I mean like I like a pair of Stan Smiths. I think that are like really nice. >> All right. Look up Stan Smith uh sneakers for men. >> Those are cheap. >> Yeah. >> Yeah, they are cheap. They're really Yeah. 70 80 bucks. >> Really? >> Yeah. >> Dang. I messed up, didn't I? >> That's what I mean. You I don't you you could even tell me parameters. Hey, I'm only spend this much. >> Oh, wow. >> And and that is a real classic. >> Well, those are Adidas, >> huh? Yeah, I know. >> Oh, Adidas is Stan Stan Smith. >> Yeah, that that's that's a style of Adidas. So, those are based off of a a famous tennis player. That's that style. It's an old It's a retro style. >> What brand should I stay away from? Obviously, Michael Kors is for girls up there. >> Yeah. Yeah, definitely. Definitely. >> What else am I supposed to stay away from? >> I mean, I don't I don't know what comes ahead of I don't study a lot of stay away froms. I stay >> I know one when I see one, but >> I'll just send you least. >> But I mean like Yeah. So, so I mean you could give me uh Hey, just like you. I mean, it's like you could give me parameters. You're like, if you went like, Adam, I want some like >> baller shoes that wear dressy, like then I'm going to push you like Farragamos or something. But if you said, I just want a classy tennis shoe, there's a lot of um you know, even like Cole Hans are is a is a better brand than what you're there's a lot there's a lot there's a lot of brands that are not crazy out. >> You don't like those Gucci's right there? >> No. No. See, I wouldn't. And I wouldn't do that. Like everyone thinks like I don't like goddy >> like shoes like that. So, you chose a terrible brand that is goddy. That's like the worst thing you could do. >> So, I went I went double whammy. >> Yeah, you went double whammy cuz you went you went label all over and it's not even a good label. So, it's like it's one thing of it's like that's like that's like a bad version of Louis Vuitton or Gucci. >> I hope Michael Kors is listening right now. >> I know. I've been sold, but Michael I don't actually don't I didn't know they even had men's shoes to be honest with you. Really? Yeah. It's a chick. It's a chick brand. >> Really? >> Yeah. Yeah. It's a chick brand. >> I didn't even know that. >> Yeah. They're known for their purses, their their watches. >> Yeah. Yeah. That's what girl. >> So, is this like a shoe that a girl would buy her boyfriend? >> I don't know. >> She's like, "I like Michael Kors." >> If she does Yeah. I don't know. Yeah, maybe that would happen like if a girl's like really into the brand and she saw those. >> My wife said they look nice. Is she lying to me? I mean, >> she wants me to feel bad. >> They're at least they're solid black and you the MK doesn't pop that loud. >> If they were if they were if they were if they had if they were light lighter gray or white MK all over to where they were even more loud, then I would be like, that's really bad. But because you can't, they almost look just solid black. I didn't know they were Michael Kors till you made me look at them and then I looked at I went, "No, you didn't." >> Well, now now I listen. I already bought them. I got to wear them a little bit. >> Yeah. I didn't I didn't even know they had I didn't even know they had uh >> They got more. How much did I pay for them right there? >> Wet seal shoes. >> Wet. >> Yeah. How much do they sell forever? >> These are $99. These are >> But you spent more money than I would have spent. You spend that. >> Man, I can't win anywhere. I have no arguments. Well, I mean, yeah, you should just you should just >> They're not even that comfortable. I hate to say >> Oh, yeah. >> Oh, man. You're not even winning there. Nothing. >> You might as well got new balance, bro. >> Shame on you for not picking the phone. I wore flip flops to work. Text. >> I mean, hey, even your wife is good about like if she's doing like furniture stuff, she says she texts me, "Hey, what do you think?" You know what I'm saying? She respects it. Like, I like that stuff. >> You're the only You know, she the only person that she does that with. >> Oh, really? >> Yeah. Out of all of her girlfriends, you're the only one. Yes, about furniture. >> I've got that with several of Katrina's friends. We have we have that relationship. >> Yeah, cuz cuz you got an eye for that kind of stuff. >> I just I like it. I'm into I'm into it. U I don't think by any >> I have zero eye for that. Zero. Whenever my wife asks me and I don't know why she does this to be honest. I think she tells me it's cuz she wants me to be a part of it. But she'll ask me like, "What do you think about this chair? What do you think about this pillow thing? What if I set it up like this?" I have no opinion. >> I have zero opinion. I'm like, "They both I don't know." Well, you don't really care. >> They both look the same. And then she gets mad. She's like, "What kind?" >> You don't care, though. So, I I care about the way all that stuff looks. And by the way, I don't think any of me I don't think I am really good. So, what I I've talked about with uh music or I I just I have I think it's really interesting when someone has a really cool talent and I'm very impressed. Uh Nancy is an example of this who's worked with us and is our designer and that I'm so impressed when she can look at a room. My my Katrina's best friend, one of Katrina's best friends, Kim's like this too. She can see a house with just framed walls and just figure it out >> and and like see the whole thing immediately and I'm fascinated by that. I'm like that is I can't do that. I can't go walk in a room and be like see it all. So I'm interested enough to pay attention and so that's all you hear. I don't want anyone to think that I'm trying to claim. >> Sometimes I'll give an opinion though. So I'll tell my wife like, "Yeah, because I'm trying to like I'm really trying." I'll give her an opinion like, "Yeah, I think maybe we should." She's like, "No, let's not do that." I don't know why. Why am I here? Why am I here? >> You know that this was this was a lot of contention in our in my relationship with Katrina when we first got together. Well, because >> she doesn't care. >> She Well, she claims that she kind of does, but I care more and I'm into it more and that it it's kind of a role reversal in a in a marriage, in a relationship. >> So, you know, there would be like this she would hey, what do you think of this or decorate whatever and I'm like, no, that looks terrible that way. and then it would cause issues. Like I she she wants me to concede and just be like it looks good then. So it's like I always now have or not now we're way further in our relationship now but early on I'd be like what do you want me to what do you want from me right now? Do you want my honest opinion or just tell you it looks great when I disagree or I think you know what I'm saying? So it's like so for a while there we used to butt heads. She I can dress myself and I can do all this. I'm like, "Okay, just just talking about her clothes, >> everything. All her stuff." Like when you when you see when you see her come in like that, that's I shop for her. I'm the one who shops all all her stuff. >> You know how you know why I know that? Because I didn't know that. I didn't know that that you bought clothes for all that stuff until it wasn't that long ago. We had a meeting. Katrina came in. I'm like, "Hey, I like that whatever you're wearing." Adam made a face like told you. Like what? You're like, "I bought that." And I made her wear it and she didn't like it. But I told you look like what? What? Dude, you're the one that you get out. >> She, you know, she claims to cuz I'm terri I'm terrible. This is like my thing I'm always working on as a husband to be better at complimenting and telling her how beautiful she looks and stuff like that. I can't win either because I like sometimes she'll come down and it's like she's dressed from top to bottom every single thing that I've pieced together and I'm like, "Man, you look really good." Yeah. Then she's like, "You're only complimenting yourself." Like, "I can't win, dude. I can't even I can't even practice being better a better husband here because if I do it and you're wearing something that I piece together, then I'm really only complimenting myself. I'm like, I can't win here. >> Oh, that's funny. That's funny. You know what I want to hear about? Cuz there's been a note up here for the last 3 days that Justin refuses to bring up. Yeah. I don't know why. >> Which one? >> It says Arlo Golden Shower. I want to know what that means. >> Cuz it's very like what's going on? >> Yeah. So, I mean, you've heard my saga with that dog and it's been Yeah. the dog you haven't lost yet. >> Yes. The one that's still there. You haven't dropped off. >> Still alive and and Yeah, he's doing well. He looks healthy. >> He's going to live to 20. >> Yeah. He's going to outlive everything. It's just the irony of of all of that. But like so I was taking him out um you know to before bed and like taking him out to go do his business. It's dark and I have to have him on leash because I just don't trust him anymore. He's taken off a few times. like we have a lot of fruit that's down and so he he's just been crazy about he just goes and eats and eats and he's just like food crazy like he just can't help himself and so I've just was tired of it and so I I'll take him out on leash >> and so I have him out on leash and and you know and he's out there wild doing his thing and I'm like whatever I'm going to start peeing and so I'm out there I'm peeing I'm just kind of doing my thing and it's it's pretty dark but like it has one of those extendable leashes is that he goes really far like here to the door and so I mean it's plenty of lead you know and I'm just >> you know look at the stars doing my thing love it you know I love peeing outside it's great uh every guy likes >> yeah it's the best it is >> dude and so all of a sudden he gets this wild hair runs right at me literally like runs right I pee all over his back all the way on his head >> that's how stupid those dogs >> all the way down stupid they are like what are you doing literally like seriously. And then he just looks at me like >> and I take him inside and I cuz it was dark. I didn't really I'm like oh maybe he like went under and it didn't get him. Nope. >> Oh all the way down like a stripe. So now I have to like wash it off and I'm LIKE YOU KNOW WHAT THAT'S PAYBACK YOU KNOW FOR ALL those times dude. >> Is it though cuz you're the one who ends up having to clean the damn thing. You know what I'm saying? It's just like it still backfires on you. >> He's the same dog now. It is. >> He's the same dog that when you first got him right as he's looking at you, he's pooping. >> The The fact that you haven't lost him is crazy to me. That's right. >> He keeps coming back. >> Hey, what is What is it about What is it about that? Uh I think it's a man thing. I haven't asked as asked any of my female friends or my wife if she likes to pee outside. I don't think so. >> That's a different experience >> but they're >> they got to get everything out. They got to like squat. It's like a whole >> What? So I'll do this and show and Katrina will make fun of me. >> You looked it up. What do you mean? >> Okay. I bet there's a thing, right? >> Yeah. Machinist. >> It's a It's this little attachment like So that >> I don't think that's what I thought you were going to say. >> Whoa. What? What? What did you say? >> That is not what Where did you go? Where did you go with the question? >> Like it's a little funnel. >> Oh, for girl. I'm I'm okay. That's what you're saying. They have >> That's what I'm talking about. Is is the girl peeing outside? I thought you look what I thought you looked up was the reason why men do that because so Katrina will call me out on this and I'm like I don't know what it is but I I want to where I will come downstairs. Okay, so I have a bathroom obviously in my room. I'll go I'll go out of my room downstairs past my other bathroom outside to stand outside and just pee in the backyard. >> Yeah, >> I will do that. I do that a lot actually. There's there's something and I and I especially when it's really late at night. It's 11:00 at 10 11:00 at night and I'm out there and I'm standing ass naked, stars, dark and just and it's primal. It's >> what is that? >> It's it's rooting you back to like you're an animal >> at the end of the day. Everybody forgets you're an animal. You're an animal and it's weird. It's I don't get it. It's like you know the territorial for for like dogs and all that. I get you know like that but it's just >> nobody taught me that. feeling >> that wasn't a learned behavior that I saw from somebody else. >> Very manly. >> Um I don't I don't do it to show it's in the dark by myself. Nobody know. You know what I'm saying? So there's not any there's no there's nothing else I can connect to. It's like but yet I have this draw and this pool to do it. So much so that my wife's like what are you doing? >> Yeah. >> Like why would you walk past two bathrooms to go do that? And I'm like I don't know what it is. There's something about standing out there in the moon. >> Well little boy little boys do it all the time. Like we were camp when we were camping this past weekend. brought it back for me. >> It when we were camping this past weekend, my nephew, my my brother's sons are just these kids are on Man, I swear they run on nuclear power. They're riding their bikes in circles, this this like camping circle or whatever and running and stuff. And my nephew stops his he's on a bike. He stops it, tips the bike down, pulls his pants all the way down, and just in front of everybody just takes a piss. >> He pulls his pants up and goes. And we're like, "Cool." >> Hey, all right. >> All right. >> Now, I think that that's more to do the kid thing is more to do with you. They have to go. They want to relieve themselves. they don't know better of like social norms or not and they just do it right like so what like why us like why a grown man >> want to do that I get why the kid >> it's because it's like you're giving the system the middle finger you know what I mean really >> yeah it's a rebellious thing >> it is it's like I'll do what I want right here I bet you there's an answer for this >> why do men Yeah look that up >> okay I will search like >> I wonder why he wasn't searching already >> I looked at the women's Well, that came up fast. >> You got a bunch of same pages. >> I Yeah, just there's >> Well, I've heard the funnel doesn't really work well. So, >> pee outside for practical convenience, water conservation, and a simple sense of freedom because of the an I love this obvious answer. Because of the anatomical design, men can stand and relieve themselves quickly without needing to undress or find a clean seat. >> The sense of the simple sense of freedom makes sense to me because you know what? Uh, I didn't do I haven't done this in Well, I did it at the other house, too. Trying to think what houses I haven't done it in. Like, and there's there's something about having the the space and being like where you're at in country where it's like there's it's private yet it's mine. I have all this room. >> I'm very private so it makes sense. >> Yeah. Like I wouldn't go do that if my neighbor is like staring right at me while I do it. >> I'm in like an apartment complex. That'd be a little rude. >> Yeah. Exactly. Exactly. When I lived when I Hey, that's that's the last time I went didn't do it. When I lived in my town home, I didn't go out there and do that. So, >> it is it is it is kind of a flex though. Remember when Paul Czech did it to us? >> Yeah. >> We went People who don't know Paul Czech, he's like the god for time. >> We go up to I forgot that was like one of the first things. >> We we never met him. Didn't know the guy. >> I did it with him. >> And we we we didn't pull it out right then and there. >> Right after. No. >> No, I don't think so. We were all bit we were all protected. >> Maybe it took a minute. Subliminally, you did. >> I'm right here with you. like you were like, "Oh, I like this guy." >> No, remember that's what you remember. Maybe that's what it was. You were just like, "Oh, yeah. I would do that. That's something I would do." >> It was within the You guys remember within the first five minutes? >> He what he had done, he had given he was giving us a tour of the house. >> We go outside. >> We go outside. He >> while he's talking to us. >> Yeah. He was showing us his nuclear charged water. What? No, he had your ion charged water. >> Ions and he something >> positively charged water. So, he had he had he had this >> living water, right? >> Yeah. He had this water that he would charge outside and he was showing us that and like mids sentence he just turns to the facing out to the trees in the valley and just pulls his junk out and starts peeing and all of us >> we're all standing two feet behind him and he's still talking to us >> as he's doing >> and we were all act and all of us were just like we're just going to pretend like this isn't happening. >> Makes sense. >> But he immediately established I think I think what he did is establishing dominance quickly. We're like this is my house. >> Totally. It's funny when you think about that. We we've told the story about Ben Greenfield the first time handing us, you know, bales of hay. >> Hey guys, carry this for me. >> Like, what is happening right now, dude? >> That's funny. I know, dude. Dude, we don't do that to anybody when they come here, right? >> No, we we should have some weird ritual. >> Well, we used to get a pie. >> I wasn't going to bring it up, Adam. >> I guess we did have a This was a old school. That was our old school. >> We passed him a joint. Really? >> We don't do that anymore. It's been a long time. Everybody, >> it's been a long time. Really long time since we've done that. >> You remember our friend of ours, he came on. >> Oh, he got real. >> It was like year two or three and he came in and he had too much. >> We had a few people like that. >> Yeah. And they were weird during the interview. >> Stupid. So dumb. Anyway, I'm going to change uh change directions here. I want to talk about our sponsor uh Troscriptions. So, I was looking up data on their Tromune uh supplement. >> I haven't tried that one yet. >> Okay. So it's the main ingredient is cortisepin which is the the active ingredient in cortiseps. I looked up how it affects the immune system and it is remarkable. It is one of the best things you could take if you're starting to get sick. >> Also also >> isn't it like an endurance and stamina build >> also boosts endurance and stamina because how it affects ATP production. So I've used cortiseps >> in the past for for endurance. >> Uh which by the way got popular during the I forgot which Olympics it was but China. Mhm. >> was doing so well and they were attributing it to their um you know supplementation. >> So it helps with stamina, very good for the immune system. Look it up. Look up cortisepin and viral infection. It's pretty wild. >> Um and then also you take it before you go to bed. It increases REM stage. >> All right. >> Pretty reliably. >> So all that's cool. I want to hear from you because one of my when I looked back to all the things that you've had me do with supplements and stuff, one of the the best things I took from you was I was never really good about when I got sick like getting right I'm I'm already bad at taking supplements and doing that thing like that and I noticed a huge difference when you got me to stack a few things and it was like elderberry, it was glutathione and it was um >> so I'm missing zinc zinc lozenes. think. So those three things immediately if I started to feel something coming on I started to get really good about okay Sal take all these things and I would start taking all those things multiple times a day >> and it would if it didn't completely keep me from getting sick it would probably I'd say 50% of what it would normally feel like and I'd been sick enough times to feel pretty confident about measuring what that looked like. >> So if I were to add this to that stack cuz that's so how would you do it like where how like just same thing early on and it would just add right to >> Yeah. Yeah. Yeah. You want to use it when you're starting to feel sick or if you're uh in an environment where you're going to be exposed. So let's say your kids get sick. Okay. >> Like I don't want to catch this. I would start using >> which is the same with those other things too. That's right. >> Right. So So literally the same way I was kind >> and I'm doing it right now. My daughter got sick, my son started getting it. So I'm using cortisepin and I'm doing the zinc lozenes uh as a combination. And I started to feel like my throat was getting it a little bit and then it went away. >> I did. It's been that with the glutathione and that has been like a game changer for me to stack all that stuff. So, I I've never tried this and for that reason I would I could see myself using that consistently. >> No, it's good. I got to tell you guys about a DM thread I got uh this morning, which I got, you know, I should have just ignored it, >> but I got into it. >> I saw you were angry this morning. Yeah, I got pissed off cuz Okay, so we did an episode recently where we talked about um and we did this on an episode, but I also did a post about it. That being and and I used the language the language I used was on purpose, right? It's supposed to be controversial because it gets people drawn in, but there's truth to it, right? I said being fat and fit is better >> than being skinny and weak. And I said it's better for longevity. It's better for health, all that stuff. Well, this guy gets on some fitness guy. This this is not true. Where's the data? I was like, "Oh god, bro." Like, "Do you like and I'm like I got I got upset. I got irritated cuz I'm like, you know, >> you're so lazy. It takes you 30 seconds. >> You can't look it up. >> Look it up. Find the data." So, we're going back and forth. And I'm like, >> he just wants to fight. >> So, I said, "All right, here's the data." So, I sent him all the studies. Uh, and of course, he's still kind of going back and forth. That can't be that's not true because whatever. I said, "It's true. Being frail is worse for longevity than being overweight and fit fitness." Now, first of all, being overweight has its own risk factors always, >> but fitness V2 max strength like overall fitness is remarkably protective. >> Very protective. >> It's remarkably protective. Like, and again, if you compare the two being overweight and fit, having good V2 max, good strength, like you can actually move and and and do all those things, you have better longevity metrics than somebody who's underweight and unfit. That's just the fact. Underweight and unfit has terrible longevity. It's not as bad as obese and unfit, but it's pretty damn bad. Yeah. >> If you're really frail, it's actually the worst uh you could possibly be. So, anyway, it's just annoying. And by the way, it's always the fitness people that get pissed off at this stuff. >> And I think it's because it challenges their own thing. Like, no, you have to be you have to have a six-pack. You have to be lean. It's like, no, dude, there's some truth here. There's some truth here. Just look at the data. >> I It's It's so hard. I stay away from our stuff as much as I can these days. It's like it there's I feel like the uh social media game is so annoying and somebody who's going to comment in there is almost always looking for controversy. Yeah. You know, and they just want to go to the bait. >> It's literally like Yeah. Hey, I need attention. >> Well, you know what it is? It's like and and I'm guilty of this too. It's like it's the mood I'm currently in. Totally. And it's just you crossed me at the wrong time. Like I'm So I'm in the mood to fight. I didn't You know what I'm saying? It's like you you decided to send me something stupid in my >> I told him I told him I was lazy and and what did I say? Lazy and you're full of pride and you're lazy. Go look it up yourselves. So I said to him >> such a bad What am I doing? Like I said you direct, you know, >> caught you in a mood. You know what I'm saying? You catch me in a mood like that. So I mean, hey, shame on you though. You know, [ __ ] around and find out. 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Back to the show. This segment of the podcast is brought to you by Mind Pump 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 round table 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 Stephanie from Ohio. >> Hi, Stephanie. >> Hi. >> Hi, Stephanie. How are you doing? >> Hi, guys. How are you? >> Good. >> Good. How come? >> Nice to meet you all. >> Yeah, same. >> Um, first off, I want to say thanks for all your information. Um, I actually found you guys through um S was on Max Luger's podcast like few years ago. So, that's how I kind of >> We love >> kind of came to y'all. >> We love Max. >> Um, but >> yeah. Um, I'll just read my question. Um, I'm a 43year-old uh wife, mom, and I'm a full-time nurse. Um, currently I'm 5'8, 150 pounds. In January of 23, um, I got fed up with the roller coaster game of losing and gaining the same 70 pounds over and over again for my whole life. So, I had a gastric sleeve. Um, this changed everything for me. I started lifting at 6 weeks posttop surgery and I kind of never looked back. Um, I lost 95 pounds and actually I just had like my skin removal surgery in January of 26. So, I'm like 7 months posttop of that. Um, at this time, at that time, I think I accidentally like did a shortcut, you know, right after surgery cuz I really wasn't eating anything that wasn't healthy that they were trying to give me. Um, but I've been trying to build ever since. I gained probably 10 lbs since surgery. Um, but my clothes fit better. Um, I h in my original email it said I have I have a DEXA scheduled, but I actually had one a couple weeks ago and I have those results which were kind of not great, but I'm pretty much back to like lifting like I was pre-surgery minus I can't do anything core focused. Um, my question is more related towards muscle growth. I have always been heavier in my legs and my glutes and I'm at a point now where I don't want my bottom half to get any larger. Um, but I still want to build muscle. Um, is there any way to do that? Um, get stronger in your legs without like actually like building larger. Um, I train usually use using the traditional approach like two uh upper, too lower, which I'm really interested in your guys's program. So, I'm almost about to purchase that one, I think. Um, I would also note that I had ovarian cancer in my 20s. So, um, my hormone profile, I don't have any estrogen. I'm like just regular testosterone. Um so I'm kind of different in that aspect for my age. Um I hit my protein of 150 grams a day, but um don't really know how many calories I get. I'm not a tracker. Um I meal prep almost all my meals. Um and get most of that in with my gastric sleeve. U my DEXA, I had one back in October before surgery and I just had another one to like compare. Um, but my body fat percentage went up from like 27 to 31, it said. But I'm look leaner. So, I don't know if like the the pounds that I've gained are all like fat or if I just haven't receded it yet because I'm so soon off posttop, I guess. And then I guess according to the DEXA, like all of the fat gain it says has been in my glutes and legs. So, I guess maybe my initial question is shifted to what's the best way to maybe recmp my lower body. >> Okay. >> Since that's kind of where I'm lagging. >> All right. Good question. So, I'm assuming you're not on estrogen or progesterone because of the ovarian cancer. >> I'm not. Okay. >> I I took it for about 15 years and then I I haven't had it for a while. >> Okay. So here's what might have happened because you had a DEXA before your skin removal surgery and then you had a DEXA done after. Correct? >> Yes. >> Okay. So when you remove skin this so skin may register on a DEEXA as lean body mass. So lean body mass on a DEXA or on a fat uh body fat test typically refers to all non fat mass. I'm not quite sure about that, but I'd look into it. Uh, now to answer your question about um, in other words, if you lose weight on the scale and it's not fat mass, then your body fat percentage of your total body weight would go up. >> Yeah. >> So, if the DEXA is registering skin as nonfat mass and you lost, let's say, you know, five pounds of that, I don't know how much skin they removed, um, then that could be contributing to the higher body fat percentage. as far as getting stronger without building muscle. >> Strength is so strongly correlated to muscle gain that that's very difficult. It's very difficult to get stronger without building more muscle. Uh now there are ways to do it. Uh but you tend to get more muscle growth uh anyway. And the ways you do it is really training your central nervous system. You're getting better at exercises. You're practicing them often. But that almost always also results in more muscle. The typical uh prescription for someone like you who's like, "Look, I want to build more muscle, but I don't want to build more in my lower body is to just reduce the volume of training for your lower body." So, if you did, you know, two days upper, two days lower, it would look more like two days upper, one day lower. And you would just do that for a long time. >> Okay. >> Does that does that make sense? Okay. Stephanie, have you considered >> So, as far as program, >> yeah. >> Have you considered hiring a coach or a trainer to take you through this? >> I haven't. Um I really I really just haven't. No, I thought about it, but I just haven't because I've done so well like on my own through the whole thing. So, I kind of just listen to you guys and like some a couple other podcasts and kind of been doing my own thing. So, I'm sure that especially nutrition wise, it probably would be a good idea. >> It would be it would be extremely it would be extremely valuable, especially hearing uh where you're at with like what you're trying to do with your legs while you're also trying to build muscle while we want to lean out. uh building something nutritionally for you and and keeping you focused on the goal and a lot of times we can get in our head through that process because what it would look like for you would be a reverse diet of building muscle. Now, that's the easy prescription to me just telling you. But following that is really difficult because what's probably going to happen in that process is you might see your jeans get tighter and that's going to mess with your head and go like, "Oh god, I don't want this. I don't want bigger legs." But temporarily, when we build muscle and we're in a reverse diet, you may see that temporarily, but that's what's going to be necessary to then lean them out and get the look that maybe you want to look. And so the coaching piece isn't just the helping steer you through the right thing to do nutritionally. It's also keeping you on track that, hey Steph, you're doing good. Actually, I want you right where you're at. And you're going like, I don't know, Adam. I feel like this and I see this and I'm like, trust me, I've been doing this for a long time. This is what we want to do and I know what you want. I'm going to get you there, but I need you to trust me through that process. And because that's difficult uh you know to do because you start to play mind games and you get scared of like increasing the calories or you see the scale go up a couple pounds. That's where the coach is really going to come through is to help you go through that process. Once you see it all the way through then this like light bulb goes off for clients. They see it they and they know like man I would have never got through that phase of trusting the process through that reverse diet to get me to where I wanted to be because I know I would have got in my own way. So, when I hear you talking about your goals and where you're currently at, that comes to mind for me. And I can't tell you how valuable of having somebody take you through that process would be for you. >> And just to add to that, Stephanie, uh what they would do through that process is modify as they went along. So, >> the general prescription for you is uh less volume for your lower body uh and you know, the same or more volume for your upper body. That's what your training would look like. And a reverse diet. Now, what the coach is going to do is they're going to adjust it along the way. So, as you're exercising, as you're working out, they would adjust the exercises. They could adjust the rep ranges. Uh they could change the technique and the form. Um and then with the reverse diet, they could speed up, slow down, back off based off of how you feel, uh and the kind of results that you're starting to see as you go through the process. And just, you know, people's bodies are different and our psyche is different. And so those adjustments along the way along with what Adam is saying make a really big difference. But on the surface, you're going to do a reverse diet to build. >> Gotcha. >> So you have to because we're trying to build for your upper body. We're trying to sculpt and that's going to lead to >> a very effective cut uh later on uh is what it's going to look like. And then again, just general advice-wise, uh you know, MAPS upper lower will be a good program for you, but you would eliminate one of the lower body days. So you would go, it would be upper 2 days, lower one day, and then you would walk uh as your activity and make sure you get your steps in type of deal. >> Okay. Okay. Um I did track randomly my calories for a couple days. Um, I try not to track because it kind of throws me back into the the yo-yo dieting game like for my whole life, but I did do it a couple days and one day I had like 2,300 and then the other day was like 1,700. I would say on average I'm probably like in the 2,000 range. Um, just that. And then I take a couple I actually take a couple doses of like essential amino acids most days because if I don't hit my protein just because it's hard to eat so much food after having a sleeve. Um I really can only eat like a cup and a half of food at a time. So I'm eating like all day long. >> Yeah. >> Which is crazy because before before that I was like trying to not eat, you know? So >> it is a big mind game. >> It is. and um you know >> but calorie-wise like >> yeah well through that process >> just how much would you >> well let me let me answer that so um >> it's okay I'm on a delay >> yeah no worries no worries so uh to answer that tracking for two days is not going to give us a good average uh typically you would need to track for a week or two to give us a good idea estimate I guarantee you is off uh and I only know this through experience my estimates are off when I try to estimate That's just the way it is. >> And to be in the 2000s, well, that gives us like, you know, 500 calories up or down. We don't know. >> And so, we would want some accurate data and then we could move back and start. And by the way, we can reverse diet you without necessarily having to continue tracking. A reverse diet can look like adding an ounce or two of meat per, you know, per meal. It can look like adding a shake. This is what the coach would kind of work with you through. Uh but if we don't know, we don't have a good idea of what your average is, uh then reverse dieting is going to be a little bit difficult. And the two days that you measured, you already had a swing of about 400 calories. And so that's what it's going to look like. It's going to it typically looks like that when people start to track is there's days that are up and down throughout. And what we do is we find the average and then we start from there. And then based off your feedback, we adjust along the way. Does that make sense? and boom. >> Yeah. >> Okay. >> Yeah. >> So, that's the basic advice. >> Okay. Well, you've given me a place to start for sure. >> Do do you want to speak to a coach just to see what it looks like? Because I could have someone call you. Otherwise, you could take what we what we said and try running with it. Um, yeah, I'll talk to a coach. >> Okay. I'll have somebody call you and then regardless, we're going to send you maps up or lower. So, you'll have that program. >> Okay. Thanks so much. >> All right, Steph. >> You got it. Thank you. >> Sorry, I wanted >> Yeah. So, um >> I really hope she does it. That's such a such a difficult place to be to try and figure that out on your own. >> Yes. And my confidence when I'm recommending what I just did to somebody. >> She would benefit so much from >> my confidence in them being able to really do it properly on their own is not high. >> No. No way, dude. Come on. There's so many. >> Just look at the swing that she >> There's the the the tracking is going to be an issue right away. Okay. So, that the number we have to start with isn't even accurate. We're going to have to fix that and figure that out. Um, we we need to reverse diet and build muscle. Probably been undereating protein. We uh we don't want our legs to grow anymore, but we need to reverse diet and build muscle. That's going to be challenging as [ __ ] Okay. We can only eat a cup of food at a time. That's going to be like there is so many challenges here through this process, which again, this is I mean, >> you're not even mentioning the fact that through this whole thing, she's going to she's going to question it. >> Oh, yeah. every every week uh she's going to question or want to correct course >> um because of the the mind games of reverse dieting and that struggle and how you like and and the fluctuations. One day of holding a little extra water, you know, one day of of of poor sleep and then >> or even having to gain weight first before you can really >> Yeah, this is this is a this is uh this is tough to try and figure this out uh on your own. I really hope that she makes the uh the investment um to have a coach take her through it because if if she does, it'll be life-changing. Um and it is an investment, but I think it'll be one of the best things she ever did. >> Our next caller is Fabian from Florida. >> What's up, dude? >> How you doing, Fabian? >> Hey, how y'all doing, man? >> Good, good, >> good. How can we help you? >> Well, all right. So, well, first off, as everybody else says, thank you so much for everything you guys do. I've been listening to you guys, I'd say, since the beginning. I mean, I've had your program for I want to say it was 2016, so it's been through >> Oh, dang. >> My uh >> early. >> Yeah, >> that's awesome. Thanks, man. >> Yeah, it's definitely been a journey for all of us. >> But yeah, I mean, I've had the RGB bundle, I want to say, since like 2016. Uh, and I mean, I've worked out for the past 20 years. Never really had an injury. I just wanted to take it to the next level and heard everything you guys were um that you guys were saying and I wanted to test the results. Um, and it works. Um, so thank you again. Um, but um, so recently I I actually did have my uh, my first injury probably it was about a month ago. It was around June 27th, 28th. Uh, I was doing light squats. I was in the middle of MAPS aesthetics, so I was in the mid-REP range. Nothing big. Um, but then in this case, I had been traveling. Uh, so I was uh, driving for about 4 hours. uh stopped and I I usually stop in the middle of that to kind of just move around or do something. There's a gym nearby. Stopped by did some quick mobility things and then uh got under the bar and I only had a plate on each side so it wasn't much and I was only doing about eight sets just something to get the blood flowing. at the bottom of the uh about the it was sometime in the second set. I felt like uh like two places in my upper lumbar uh lower thoracic kind of felt like a like a pinch and I was like, "All right, well, we're done for now." Went in, hung the waist back up to a little bit more mobility. Um I had about four hours left of my drive. By the time I got to the end of it, it was excruciating pain. I could barely sit down and I was, you know, holding on to anything I could to alleviate some uh some weight. And um so for about the next week I couldn't even stand up straight after that. It was uh like if I if I was sitting particularly if I was sitting down for a while um I went to stand up and then I just couldn't fully fully stand up and then by the time I got home after work I was basically laying prone on the floor uh trying to alleviate all the um pressure on the discs and everything and it worked. putting ice packs and everything on it and then uh started doing maps prime about a week after that and then um kind of worked through all the exercises. Uh windmills in particular and um the uh the waiter's bow gave me issue um and it felt like it was like right there at the tailbone. So probably maybe around the and s you'd probably have a better idea, but I'm I'm thinking maybe around the soaz or the purformis uh kind of in that section because once the pain alleviated in the discs, that's where I started feeling tension and that's where it kind of felt like I was getting hung up in those uh in those exercises. Um, but I went to my doctor about a week after that and then he said, "Well, likely you've probably got like a slipped or a bulging disc. Um, and you're probably pinching a nerve, but I wouldn't recommend pushing it with with any weight like anytime in the near term because typically whenever this happens, uh, it'll happen again within the next six months to about a year." So, I was like, "All right, well, no squats or deadlifts or anything heavy for about the next year. I'll go easy on it." And um so I I've been doing more with prime. Uh I started doing um like if as long as I'm doing anything unilateral, I can load it up. I've been able to do lunges. Uh I'm not going terribly heavy with it. Kind of staying in the higher rep range about 15 12 to 15 reps. Uh and then I started doing getups. Uh I can actually do a windmill press now. So it's it's I am improving a lot. Um it's just longterm sitting. If I sit for several hours, it tends to it tends to act up again. Like I feel pain, but mild pain, but I can still function and move. I just I just feel it. I know it's there. Um but my question is um I guess at this point I have the maps RGB bundle. I have power lift. I have uh strong and I have prime and >> symmetry. So, what I'm kind of thinking is go from prime to uh maps performance maybe and then kind of stick with that for a little bit and modify it so that I can do unilateral exercises that tends to give me the least uh pain or problem and um but I don't know. I wanted to get your opinion on it like how do I get back to being able to do heavy squats and heavy deadlifts? >> Yeah, you're doing good by the way. >> Lot lot of good choices, bro. >> You're doing really good. Um yeah, you're you're smart to be careful. You didn't have any imaging, right? This was just this was just the advice or the um the Okay. >> Okay. >> Because we don't know exactly what's going on. Sounds like it could be uh what your doctor said. >> Um I would put you in map symmetry. I would avoid the last phase and I'd run that two or three times and then go to maps performance. >> Definitely. >> Okay. >> Yeah. And just get you're fine. Map symmetry unilateral phases. Stick there. Avoid the last phase. Do it maybe two, three rounds. Go to mass performance. Uh, I think if you're smart and you're not going crazy in the gym, that'll that'll take care of the problem. I don't, my opinion, we have no idea, right? >> But you probably all, you probably already had a mild bulging disc. >> Um, because of the way you described, you know, the fact that you had light weight on the bar for you and that you were sitting for a long time, uh, you probably did aggravated >> aggravated it and you did hit a nerve. Yep. And so what we're going to try and by the way the reason why your tailbone hurts uh it is connected to your lower thoracic upper lumbar. So whenever so when you look at the spine when one area when your body um feels like one area is unstable the rest of the spine kind of has to uh move more or differently to compensate. So for example, when people get a fused spine, they tend to get problems later on uh in the you know, especially in the discs that surround uh the fused the fused area. So it's all connected. U but I symmetry and then go to performance. But I would run symmetry skip the last phase for like two rounds at least before going into performance. By the way, that whole time you're going to build muscle. That whole time you're going to do great. >> Don't worry about that. I think that's sort of the concern, right? is like you want to get back to lifting heavy, but this is going to build you up and and get you a lot more stability and security uh to to build upon. So, you know, you just have to reinforce uh these joints and and really like pay attention to hips and core strength uh to to to build you back up. >> Overall though, I just want to point out, I mean, considering this isn't your background, this pretty pretty good job, dude. Uh managing that. I mean, obviously, you've been listening for a long time. It's so cool. >> Yeah. Yeah. Cool to see. uh you you made a lot of the right decisions and map symmetry is the program for you. So, and you you already obviously you unlock that, right? That the unilateral work is it feels good and that's probably where you should stay for a while. And by the way, uh if you go into performance and you start to feel a little uh you know awkward or you feel that you feel the pinched nerve or anything like that again, nothing keeps you from I mean simp running an running a unilateral program for a long time is not a bad thing. I mean you can still build muscle, be strong, be great for you. So, you don't have to rush. I know we want to be able to deadlift a bunch of weight and do all those things, but you can still be very strong, very fit, uh, doing a lot of unilateral work. So, there's nothing wrong with hanging out there, uh, until you feel really really good. And also just keeping in mind, too, things that like if you if you go through spurts where you are sitting in a car for a very long time and sedentary or doing stuff like that, like that's more than likely going to set you up to potentially aggravate it. And so really being mindful of like the period of time and your life and what you got going on and those are the days you definitely want to be unable >> interrupt it if you can as much as possible. >> Yeah. Just to add to what Adam said that the the things that will uh increase your risk of injury the most are things that affect the central nervous system. So lack of sleep, uh stress, >> you know, you get like you go through a really stressful period in your life and then you want to go to the gym and just hammer it like high risk injury. Um, and also being in a fixed position for long periods of time. >> Uh, so all those things. So if if you're ever in in those situations, you want to be really mindful uh of how you work out, especially if you're going to work out in the middle of that stuff. >> Okay. So even like periodically adjusting the seat because So I I do usually make an effort to go um like no more than two hours before I make a stop and move. But in that case, I was just trying to hurry up. I was driving all the way from like Georgia back down to Florida. Yeah. >> And an eight hour trip plus like eight I want to say eight and a half. It depends on traffic. >> But um >> but yeah. Okay. So just be mindful of the time sitting and >> fixed positions. >> Yeah. 100%. >> We'll send you symmetry. So you got it. >> All right. Thank you guys. Thank you guys so much. >> You got it, man. Great job, dude. >> And kind of a follow-up question. I know that was kind of more uh I guess maybe in S and uh Justin's Willhouse. maybe something for Adam or Doug depending on who does your finances and this may be a um so I also recently started up a um like a sole proprietorship and right now I'm getting my uh my taxes I guess I filed it annually but then I'm also getting notices quarterly and um I mean you know who you know what's a little tax fraud but I'm really trying to not get all these penalties and crap with it. Yeah. So, what is um is there a way to where I can just not do that quarterly and just do it all with my annual return or is there and I I don't know whether or not this is something that can necessarily >> It depends on how much you've been making from the prior year, right? So, if you made a good income the prior year doing that, they're going to want quarterls from you and it's always the estimated quarterlies are going to be whatever whatever you paid last year. So, let's just say hypothetically you have this B this side business that made $100,000 and so this year uh they want you know $25,000 and they want that divided by four quarters. So that you're going to want to send every quarter you want to send that estimated amount to keep yourself from getting penalties otherwise. And by the way I I played this game for a while cuz I'm really stingy when it goes to giving the IRS and I'm like I'll just pay it all at the end and they they those penalties Yeah. they they come up when it now when it's not a big amount of money. So when it when it's relatively small, the penalties are relatively small, but if you start owing the IRS a decent amount of money, they want it on a quarterly basis or they will because it's a percentage of what you owe it that that could get up there pretty fast. Like I said, if it's if it's under 100 grand divided by four, it's not going to be huge penalties, but you start getting up there, those penalties will start to climb. You also you also want depending on the amount you're making, you may want to look into restructuring your business as well. >> However, I'm going to suggest you >> it's like >> well so you're you're as a sole proprietor right now, >> right? >> And so if you want to uh and again I'm going to put a caveat out there. I am not a tax professional. I'm just going to suggest though you do work with one and look at restructuring your business because there can be some tax savings by uh having a different entity form and uh for example having it taxed as an S corporation. >> Okay. >> So anyway, that's all all I'm going to say because again I'm not a a pro here. >> So uh yeah, take it for what it's worth. >> Or you can have your your clients just pay you cash. >> Now that's really bad advice. >> This is why you didn't ask. A little tax evasion is never an acceptable thing. So, just so you know. >> Yeah. >> They're they're stingy though, bro. They'll come out they'll come after you and they're a pain in the ass. But, uh, depending on what you paid last year total in taxes, divide that by four, that's your quarterly. And you want to make sure that you're getting that in every quarter to to avoid any sort of penalties. If it's a small amount of money you're making, it's the penalties aren't that big, but the penalties start to to ramp up there as you make more money. So, >> well, they also charge you interest, too. So it just all adds up. >> Yeah. >> Yeah. Yeah. That's what I mean though. But the interest is go gets higher when the money gets higher. The interest isn't that high when it's a small amount. When it starts to get up there, it's a it it could it hurts. It stings. >> So >> there you go, Fabian. >> Hey man, you guys got me all around, man. Thank you so much. >> All right, brother. >> Take it easy. Hey, just out of curiosity, if the IRS makes a mistake and they don't give you the money that they owe you and it takes them a long time because you can never >> No, there's no penalty. >> Do they throw interest on them? >> You know, they there are I think circumstances where they do pay you interest where no, I've I've seen it before. >> However, I wouldn't count on it. I don't know. Honestly, I don't know enough about that to say one way or the other, but um yeah, >> in other words, just, you know, pay your taxes quarterly and you'll avoid that issue. The one he's talking about. >> Yeah. Yeah. It's almost like um they're forcing you to give you their money and if you'll throw you in jail. >> That's another subject altogether. >> There's another word for that. It's called theft. >> And now I don't disagree. >> No, he's doing the right thing. >> I'm so impressed by a guy who diagnosis really. >> Yeah. Yeah. I mean, I'm going to do this. >> The things that he did to take care of himself uh without, you know, literally getting a a physical therapist. He got a recommendation from a doctor what it could be. Was pretty damn smart. Yeah. Yeah. Yeah. Great job. >> Our next caller is Renee from Hawaii. >> There's Rene. How you doing, Rene? >> Hey guys, how's it going? >> Good. How you doing? >> Give us the update. What's going on? >> So, um uh the procedure went well. Um everything uh the you know the biopsy everything came back okay. Um the first few days of recovery was just terrible. I didn't really have anyone here to kind of help me out with things. Um I mean I meal prepped way ahead of time so that I can just easily make some food but like my mental took like a serious spiral within that first week. I'm I'm guessing it was just like hormone fluctuations or whatever. Um, I kept my ovaries though. So, um, despite all of the, you know, all over the place that I was feeling, I, um, the doctor gave me Estradile, uh, 2 milligrams and, um, I'm still feeling like super tired, really weak. Um, but my sleep improved. Um, I had I quit smoking pot. It was I I have 15 days today, so my dreams are insane. Um, and the only reason I'm getting good sleep, I feel like, is the CBD gummies. So, I'm glad that S had recommended that. Um, I take some that also have chamomile and ashwagandha in it. So, it really just kind of like mellows me out and I get I went from having like average 6 hours of sleep to like 7 and 1 half almost eight hours like every night. So, um I'm not really understanding why I'm so tired like mid afternoon, like 1:00 till like 3, I'm just >> p like I'm done. I'm tired. >> So, um I talked to the doctor about that and despite me asking about getting labs done, he was like, "Oh, we just kind of base things off of your symptoms. So if you if you feel like the estradile is not working for a little while, uh you know, we can try um like a topical testosterone. And I don't feel comfortable with that just because like you don't know my levels. Why why wouldn't you get me a lab for that? So um kind of stuck on on that area. I know Vabella now services Hawaii thankfully um but again with me being out of work for a bit financially just cannot swing it. um yet. So, uh let's see here. What else did I do? I love the Muscle Mommy meetings with Karen, uh Marissa, Nicole. They're they're so great. I look forward to that every Wednesday. Um let me see what else I got going on here. Uh I did at the 6 week mark, uh I did start doing very light, nothing heavier than 10 lbs. I was doing like maybe I did three days of the muscle mommy 15 and there was no pain or anything like that. Um I just had like you know serious ego deflation from like how much I regressed. I have gained 15 lbs since uh the surgery. And I'm guessing that's, you know, also just from being so sedentary. Um, and uh, you know, maybe my nutrition wasn't dialed in quite as good. Um, although I did focus mainly on just getting my protein every day. Um, I I was aiming for 160 um, grams every day. Um, but then again, I was not hungry during the day and then the evening like I'm starving. So yesterday I sat down and made like a rough draft of my daily routine. Um with like wake up times, times to feed myself. Um and I implemented like a walk in the morning and then a walk after dinner and then just have like the open spaces in the middle for like prospecting at work cuz I had um passed the ETA certification. So again, thank you S for jumping out and uh putting sticking your neck out for me um by hooking me up with that. I really appreciate it. Um and yesterday I went set up a body fat percentage table. >> Yeah. >> And and had like at least like 10 people come up because I'm not good with approaching, you know, and um so I was like maybe if I set this up with a nice big sign and a and a smile, people will come over. And sure enough, they did. Um, I I'm a little self-conscious with pinching their fat to do the caliper stuff. I feel like I I feel like I kept pinching a little too hard, but again, that's just I'm learning. I had another um coach there that kind of like helped me out. He went first and then I did it and we cross reference. So I was I was still on point even though I felt a little but anyh who I had them write down their names and stuff so I can reach out later on to see like so there's some potential leads right there which made me feel really good. Um yeah what what else was it my but my self-esteem and confidence is still like really crappy. So, when it comes to doing like the sales aspect of it, I'm still just >> like not there. Um, I'm halfway through the CES certification though, so hopefully with that, um, I know that that would help with, you know, the Prime Pro that you gave me is great for the assessments, but, um, having having that certification, I think, would really help cuz like you guys say, the there's there's very little things you can do with instant gratification as a personal trainer. But with with like u the correctional exercise things um I feel like that you know kind of helps people like oh wow you know this is something that may be helpful. Um as for last call I was totally caught off guard with Adam's question of why I wanted to to bodybuild and stuff. I have given that up for now. Um because re-watching that episode and like my responses to things, my mindset was really really um just negative. It wasn't in a good space. Um you know, my my oldest son just turned 18 and graduated, so I was all like, you know, in in a negative space, I think like that. Um I I have no set date. like I I would like to still do it, but in the long future, my main goal now is like the strength and health and and feeling better and wanting to help other people. Um, I would love to get into like work on getting into that positive mindset eventually after I have like this the strength and more self-confidence. Um, so cuz I I haven't given up that goal if I'm going to be honest. I just have not put a time frame on it, you know? Well, good. I'm glad you called in. >> I'm very glad you called in. I'm going to touch on a couple things and I'm going to ask you some more questions that go a little deeper. Is that okay? >> Absolutely. >> Okay. So, first off, uh, when it comes to approaching people, communicating the sales process, >> body fat test booth, all the stuff you're going to see in our course is all going to feel awkward, weird, and you're going to feel like you suck at it until you practice it often. So, it's just like the first time you tried to do a squat. It felt weird. You weren't good at it. You just had to practice it. So, you had you knew what to do. You saw the technique. Maybe you watched the video, you did it, it still felt awkward. It didn't feel comfortable until you practice it often. >> So, if you want to be a really good coach and a really good trainer, which it sounds like you do, it sounds like you have a passion for it. >> Go through our course and practice often. And I'll give you one tip for the body fat test booth. I love that you did that. And now you see how easy it is. It's really easy. Here's what you need to do, though. You need to book assessments that second, not later. >> Don't get names to call them later because the odds you're going to get one of those people on the phone to book with you are are probably 10% now. But in the moment, it's like 80%. So, it's literally test the body fat. Hey, what's your workout look like? Here's where you're at. Do you have a goal? Hey, next week on Wednesday and Thursday, I have some time available. Let me take you through a free workout. And you're going to get a lot of people are going to say yes. So the day you do the body fat test is the day that you book your assessments and then you call and confirm for the assessment. That's how that works. Okay. Does that make sense? >> Yeah. Yeah. For sure. >> Okay. And practice, practice, practice. All right. I'm going to go back because I got to ask you some more questions. Uh and I think that this might help >> reveal a little bit about why you feel kind of the way you do. First off, congratulations on 15 days sober from from cannabis. >> Yeah. Yeah. Before 15 day, if we go back 15 days ago and beyond, uh, and and if you could be totally honest, how often and how regularly were you using cannabis? >> Every single day for about the past 15 years and and like >> throughout the day so heavy. >> Okay. Um, that's what took me quite so long to I'm like, man, I'm recovering from the surgery and >> you know, but then I finally was like, I gotta make some changes before I come back on the show. >> No, no, no. I'm glad I'm glad you did, but again, you're looking at years and years and years of daily use. You also had a major surgery. You had a hyerectomy. >> Yeah. >> Which you're recovering from. And there's also some information here in your email that I'm going to ask you if it's okay if I cover that you wrote about a little bit. Doug, can you scroll down just a bit? Okay. Uh, it also says that you um are on you you're on a variety of medications for ADHD um and bipolar, depression, anxiety, insomnia, and you stopped your ADHD meds right around the same time. So, you went off cannabis, you had surgery, and then you went off your ADHD meds. >> Yes. Only temporarily. the ADHD meds mainly because um like they they motivate me to to get me going and doing things and when I'm supposed to calm down and relax and heal it was just seemed like it was counterproductive. >> Totally makes sense. Uh always do that with a doctor by the way. I don't know if you did or not. >> I did. Yeah. >> Okay, good. Okay, so here's So you did three there's three big changes all at once. How long were you on the ADHD medication for? >> Uh a couple years. So, yeah, that makes sense. >> Going off ADHD medication and going off cannabis both cause withdrawal symptoms. >> So, withdrawal symptoms can look like, especially both of those, uh, increased appetite and a dramatic increase or or or appetite fluctuations to be more accurate, and a huge reduction in energy and motivation. >> All of those things. cannabis withdrawal from years and years of use uh ultimately takes a few months. Now the you went you're going through the hard part right now which is the wild dreams and you know the cravings but uh it takes uh because canabonoids get stored in the in in the fat cells. Um, and your canabonoid system is also adjusted and adapted to exogenous canabonoids. And that can take about 90 days, sometimes longer, for your body to fully acclimate. So, it's withdrawal can last a long time. It's not extreme. So, people always say, "Oh, cannabis withdrawal, not a big deal." Well, yeah, if you compare it to opiates, but it's the withdrawal is real. Okay? So, it's real. Uh, and then ADHD medication withdrawal is also real. So, what you've done is you've just you've done everything all at once. And so the way you feel is expected. >> Yeah, I tend to do that unfortunately like that all or nothing kind of just dive into everything. >> That's that's okay. I I actually I want you to reframe though. Uh I listening to that and I had read just like Sal did so I knew more of the detail. You think that you're sluggish, down, not doing great. I think you're kicking ass. >> Oh, thanks. The fact that to think that you've came off of cannabis that you were doing that much for that long that in itself could be debilitating for most people. >> It's a big hurdle. >> ADHD medication coming off of that completely debilitating recovering from surgery. You had three massive one of those things would set somebody to where they couldn't even get up and go to work or do their daily [ __ ] So, the fact that you're still going to work trying to build a business, you're still already starting your workouts again, and you have enough motivation to do that is a huge win. >> Mhm. >> Yeah. >> So, you need to give yourself a little bit of credit of what you're going through right now and the fact that you're still getting up and fighting. And so, it'll it's going to get better. >> And it's going to get better. Adam, Adam is 100% on point, >> but where where I want you to put your mind is this. Like this is your goal. Your goal is for the next 6 months to 12 months to take care of yourself because it's going it's here's the deal. You're you you went through the the tough uh initial stages, but it gets really hard three months from now. >> It gets really it gets harder, you know, three months from then. Why? Because you start to feel a little better. And then you want to go back to the old uh kind of the old methods. >> So you got to think to yourself, okay, I'm in it for the next year. >> For one year, my goal is to take care of myself and improve my health. >> I don't want you to think about bodybuilding. I don't want you to think about performance goals. I'm going to take care of myself. And you're going to want to do things that bring you joy outside of that. So I love that you're focusing on your business. In my experience, trainers do best when they're serving other people. >> It's just how they're built. >> Yeah. >> And so, keep focusing on that and get and stay in that muscle mommy group and continue to get support from the people in there and work with them. Uh, but it's going to take a little while. It's going to take a little while. >> Yeah. >> But expected. Listen, I want you to know what you're feeling is you're supposed to feel like this. >> Yeah. the the the energy crash at from 1 to three. Yeah. >> Been through a lot. >> Yeah. But again, the fact that you're going to work, I'm like, "Holy cow." >> Yeah. >> She's tough. >> Yeah. I Well, cuz I have I I feel like I really just don't have a choice. I have to, you know, cuz if I sit, then I stay that way. You know, if I'm not if I'm not moving towards something, >> I stay that way or even regress. So, I always feel like I have to be moving towards something. Um and sometimes yes I do take too much on at the same time and then I'm wondering what did it like why that I mean I think >> it's a it's a characteristic again just to kind of let it's good to know yourself okay >> uh when someone's neurode divergent uh and they have tendencies towards bipolar depression anxiety uh it's very common to go all or nothing. >> Yeah. >> So that's a common trait. Now, the challenge is going to be the nothing because when you get to that place where you're like, I don't want to do it anymore. The best success you'll have is to be in community that is supporting you through the process. Do you have that or are you feeling alone? >> Oh, I I feel very um pretty very alone actually. I have reached out a little bit to quite a few of the other like um trainers at work to you know ask if I can come off the clock to for someone to mentor me or something and just you know haven't really heard very much back from anyone. >> So >> do you have any local community uh that you might be open to like a like a local church or some or a local sobriety community? It's really good. It'll increase your odds of success dramatically to have people there with you. >> Yeah, I was considering going to some meetings and and things like that. Um, just to also help with like, you know, the weed stuff and the mental aspect of it. That's that's like the most temp tough part. >> Okay. So, if you're taking care of yourself, so Renee, if you're your own daughter, what are you going to tell yourself to do? Um, I mean, just take take care of yourself. Put yourself first. You can't take care of anyone else really if you're I mean, wouldn't say that to my daughter, but I would definitely say that to me. You can't take any care of anyone else if you're not taking care of yourself. You're going to exhaust yourself. >> That's right. But yeah, and then Rene is going to respond back and be like, "I'll do it. I'll do it myself. I'll take care of me." And then what are you gonna say? >> Yeah. Yeah. Uh, I don't even know. I it it wouldn't I've tried it and it hasn't worked. So yeah, >> go go go uh regularly be a part of that group. >> Okay. >> If you really want to if you really want to succeed at this when it gets really hard cuz right now you're in that state of mind that you can probably get into where you're like, I'm doing it all. >> It's going to be when you get to that state of mind where you're like, I don't want to do any of it. Uh if you go and and you're with that community, so it's the sobriety group. It sounds like that's the one that you were thinking about. >> Meet with them. Meet with them every week, no matter what. Even when you don't want to go, treat it like your workouts, meet with them every week. It will dramatically increase your success. >> Yeah. Okay. I'll get to that. I know there's also like um local um I think twice a week women meet up and do yoga in the park. So, it would also be something I could do, not only for the community. >> Yeah. Love both of those. And hey, who knows? Maybe we get some clients, too. >> Yeah, >> that's what I was thinking. That's what I was thinking for the yoga part. >> I'm just going to add to this, though. I'm going to add a little little I'm going to throw a little wrench into that. Okay, >> keep it coming. >> Doing workouts is cool. Making surface friendships is cool, but what you need is community that knows all the dark, dirty parts of Renee, all the challenging parts of Renee. That's the sobriety group. >> Cuz your yoga girls aren't going to know that. You're probably not going to disclose all the stuff to them. Yeah. So, go to the sobriety group. If you can find one once a week, I'm telling you, that's going to make the odds of success go through the roof. Just do it. Just treat it like a workout and just go. >> Okay. Yeah, cuz I only just started yesterday with Robbie as far as like the >> um coaching and and training and all that kind of stuff. So, >> um he actually help Yeah, he's so great. I love him. And he he actually helped me out also realizing like maybe going to one of the local like senior living homes and offering free mobility. >> Oh, that's great. >> Love that idea. >> Yeah, >> cool. Love that idea. >> I was like, great idea, dude. >> Yep. >> The only the only advice I'm going to give you is go go meet with the sobriety group uh once a week. Start with that. That's that's the one I want you to do. >> Okay. And now that you're with my coach, I'm going to know if you're doing it or not. That's >> right. We're going to check in with Rob. We're watching you, Renee. Yeah. >> Okay. >> You're doing great, Rene. You're doing great. You're You're climbing a big mountain. That's right. >> Have some people next to you that know what's happening. Get the Put it in the light. I know. You got to put it in the light. This is like mold. It It grows in the dark. Put some sunshine on it. Have some people around you that know what's going on. Tell them everything. Meet with them every week and it's going to make your success uhh probable. >> Yeah. Yeah. I think uh I think that's definitely something easy too that I can do. I can I mean right after I get off the call I can look up local meetings and stuff. >> Let's do it. Let's do it, Renee. >> Do it, Renee. I'm going to check with Robbie. >> Okay. >> All right. And and then listen, go practice the body fat test booth. It's such an easy way to get clients. >> Yeah, for sure. >> All right, dear. >> I And I liked it more, too, because they they were just coming to me. >> Totally. >> Exactly. >> Totally. We have a lot of stuff in that course that'll help you with that. >> Yeah, for sure. Yeah, I already I already passed it. >> Good job. >> And got my thing. >> Good job. Yep. >> Yeah. You're you're a killer. You're a killer. You're doing good. >> You're doing good. Yeah. Do what we said. I'd love to hear back from you. >> Yeah, for sure. >> All right, Renee. We'll stay We'll stay in touch. >> Thanks, guys. >> You got it. >> If she meets with people, she's going to do it. If she doesn't, it's be hard. She did a lot of stuff at once. >> Bro, you can't took it all on, man. >> No. Someone who someone who smokes weed all day throughout the day and has for 15 years 15 years is is hard. ADHD, bro. Medication. >> I know. >> That's like It's like quitting meth. >> That's right. >> That's That's crazy. >> And post surgery. >> Yeah. Come on, dude. The fact that she can get up and get out of bed every day is a big deal. So, yeah. No, like just come on, dude. You got to give yourself a little bit of grace and >> just look at this little bit. Of course, she feels tired, >> right? >> I mean, God, it's still way early, you know? This is going to be definitely at least 6 months of feeling that way before I start feeling good, you know? But I think I think at six months, six months, she'll start to really feel good >> and then like you said, then it's a fight for a year. >> Our next caller is Suz from Australia. >> Hi, Suz. >> How you doing, Suz? Hello. >> Hi, guys. How are you? >> We're good. How can we help you? >> Yeah. Well, um, this feels a bit surreal, but um, anyway, 3:00 a.m. in the morning here in Australia. >> Oh, wow. >> Oh, sorry about that. >> Yeah, man. You look you look pretty good and wide awake for 3:00 a.m. right now. I would have never guessed that. Uh, let me just say I haven't slept all night, so >> Oh, darn it. >> Um, all right. So, I'll get on to my um question. All right. Um, I'm 46 year old female. Um, 5'4, approximately 60 kilos. I don't really weigh myself. This is a little bit um triggering for me. Uh, I've been in the gym basically since I was 16 years old. Um I really struggle with not training. Am at a total loss dealing with multiple tendinopathies. Chronic hamstring tendonopathy which has been going for probably two years. Uh tennis elbow a few months. Um golfer's elbow which is um feel like it's healed. Um on top of this just knee and shoulder niggles that I've you know just got to stay on top of with foam rolling etc etc. Um, I will read this out to you, but my split has changed a little bit. Um, my current routine is 4day upper lower split and one day metabolic resistance training. Um, although the metabolic resistance changed to a full body day um due to aggravating my hamstring again. Um, I'm doing standard isometrics and eccentrics probably not as much as I should be. Um, but if I every time I feel close to recovering, something sets me back. So, last year I did a fitness event. Um, flared up my hamstring. Um, and then a month or so ago, I was doing the washing, uh, bumped my washing basket against the doorway and, um, jarred my leg. So, really aggravating again, which, yeah, just shows how sensitive I am at the moment. Um so yeah I still want to train hard um build muscle but I feel trapped by the injuries. Um beyond standard isometrics um and eccentrics what are you tried and tested training diet and recovery trips tips for healing stubborn tendons at my age um so I can safely learn again. Um ideally I just want to be painfree like I'm done. >> Yeah. >> Okay. What's give me a little bit more about like uh your your day your daily routine outside of working out. Um are are do you work? Are you what's your day you get up sleep? How's your sleep? All tell me more about the rest of your life. >> Sleep is um sporadic. >> I have some I've got a um G is my sleep score. Sometimes really great 96 my PB, but I've also gone down to 40s. >> Oh wow. >> Average probably 70 to 80. Okay. Is >> um I'm a mom of two kids. My husband runs a business, so he works from 6:30 to 8:30 at night. Not Yeah. 6:30 a.m. to 8:30 p.m. So, I do all the household things. Um yeah, I get up 4:30, go to the gym 4 days a week. Um, I'm actually qualified as a PT. So, I've just started up as a PT in the last uh 2 months and I work my other job 3 days a week for now. >> Suz, you're doing a lot. This is an easy diagnosis, but the recommendation is getting really hard for you. Okay. Does it feel >> Oh, sorry. >> Go ahead. >> Can I just I I am now training only well full body day three days a week. >> Um, and doing some sprint intervals on the other >> Yeah, of course. So, >> so Suz, so okay, let me ask you, is it okay if I ask you a few more questions? >> Sure. >> Does the following resonate with you? You just feel like your body's fragile. >> Oh, yeah. >> Okay. Okay. It's not >> It's falling apart at 46, which is not cool. Actually, 46 said it next week. >> It's actually not fragile. So, let me let me just tell you, let me give you the factors >> and then the diagnosis, which I'm fully confident in. Uh, and then the advice can be really hard for you. Okay, you've been working out since you were 16 consistently. Weighing yourself triggers you. You love working out. It's probably a bit of a release or an escape or there's an attachment to it. >> Um, you've competed in fitness events. >> And we have multiple repeated injuries, some of which are don't seem to be connected. Golfer's elbow, hamstring issue, pain here, there. I did something in the laundry room. hurt myself. Okay. >> We als we also have we also have subpar sleep at best. >> Subpar sleep. Husband works all day long. You got to manage the household and stuff. >> You are chronically overtrained. >> Y >> chronically overtrained. By the way, >> still >> by the way your overtraining is why your sleep sucks. >> Yeah. >> Right. >> That's why your sleep is is is messed up. >> The So that's a diagnosis. Chronically overtrained. You probably also undereat. In fact, I don't need to ask you questions about your diet because you fit very nicely into an avatar >> uh of a kind of climate. >> I didn't >> Yeah, >> I listened to that the other day. >> Right. So So here's here's the here's the prescription. It's going to be hard. Okay. >> You're going to have to work out way less. >> Yeah. >> Maps 15. >> And you're going to have to eat more. >> Yeah. >> And you got to give it like six months to nine months. >> Okay. Okay. Now, I'm going to encourage you at the end of that. You're going to feel the way you think you should feel when you work out all the time. >> You're going to feel resilient, strong, muscle, fat loss. It's going to feel like you're doing nothing and your body's working for you. That's what it's going to feel like probably 9 months from now. Within the nine months, this is what it's going to feel like. I'm gaining weight. I'm losing muscle. I'm losing my mind. I need to work out more. This isn't working. And then it starts to work. And then you start to see kind of what's going on. >> Mhm. >> But you're chronically overtrained and also probably undereating. And so your body is doing exactly what I would expected to do >> with those things including the bad sleep. >> Yeah. >> Which is really a big component for injury. Oh yeah. So for sure between that and then I mean mass 15 symmetry if we're going to go in that direction. And I know you mentioned isometrics, but you know, if you really do like incorporate that every now and then will help bring back that stability we need, uh, you know, so you feel more secure. >> Uh, and really that's that's that's most of it is just for your body to feel strong in these movements. >> Do you do you have a home gym or do you or do you have to go to the gym to lift? >> Uh, no. Go to the gym. >> Okay. >> Yeah. >> Do you know uh do you have any idea of how many calories you're consuming on a regular basis? >> Um, yeah. This is also a bit of a triggering thing, but yeah, about 2,000 um >> give or take. Obviously, you've got high days, lower days, but that's probably >> Yeah. >> chronically undereating, chronically overeating. >> And someone like you, Suz, I'm going to guess that you gave us a number that's higher than what you're probably averaging. >> Okay. So, you probably average closer to 17 18 is what I would guess. Just knowing like again, >> that's like Yeah, there's probably some low days, there are some higher days. probably 15 to 17 some days, some days 22, 23. >> So what it's going to look like, I'll tell you what it'll look like, but then uh I'm also going to make another recommendation. So it's going to look like is you're going to reverse diet yourself for probably 3 to 6 months and you're going to follow MAPS 15 symmetry. That's your workout. You can walk otherwise, but someone like you, I would still limit the walking to a maximum >> of 15,000 steps a day because I think it would be someone like you would easily get in the 20,000s >> because you're not working out as much. So, I'd say walk, never go above 15,000, >> mass 15, symmetry, reverse diet. >> The things that you're measuring, strength, energy, sleep. >> That's it. >> Those are the three things we're we're looking at. Gau intensity off that. >> I don't care about the scale. I don't care about how we look right now. I care about strength, energy, sleep. If those things are are getting better, >> everything else will come together. But that that's our that's what we're focused on. >> Now, you did say something. You said, "I'm done with this." Like, it sounds like you're at the end of your rope and you're like, "I'll do. I just need to stop hurting." >> Yeah. It's going to be very frustrating for >> the your best chances of success by far >> would be to work with one of our coaches because this is going to be a very difficult six to nine months for you. and mainly to coach you through the process, adjust nutrition on the fly, change workout programming on the fly, >> not because you don't know what to do, but because you just need that other voice in your ear, cuz you obviously have been doing this for a long time, know what you're doing. This is not a matter of you don't understand exercise. You don't understand. You understand all that very well. It's someone to get out to help you get out of your own way. >> So, here here's what'll happen if you did it by yourself. If you like, okay, I'm going to do what they tell me. You start eating more. You start following maps at 15 symmetry. 30 days from now, you're going to feel like you're on top of the world and you're ready to go back to what you were doing before. >> Wrong. >> No, we got to keep going. >> Cuz you're going to be, "Oh my god, I don't hurt. I feel good. Let's go. Let's get after it." >> Yeah. >> And that's going to happen about 30 days. Your sleep will feel good probably by week two. >> You'll start sleeping better and then you're like, "All right, let's get after it." >> So, uh, a coach is invaluable, uh, for what we're talking about. And if you if you're interested, I could have someone call you and talk to you what that looks like. But you're probably going to want to work with someone for six to nine months through this process. Yeah. >> Otherwise, the general advice is what I told you. And you're going to get MAPS 15 symmetry no matter what. >> Yeah. All right. So, what um when you're saying re reverse diet, what sort of target um what I should be going for? Well, that's what the t that's the toughest part is to figure that out exactly cuz one the first thing we would need to do is kind of track and figure out where our baseline is that we have a good baseline. So the coach would normally have you for a week >> track diligently just so we could see >> and then once they have an idea then it's going to be like a week toe thing. We might start off and whatever is easier with the client. Like sometimes with the client it's I want you every meal that you're already currently eating uh bump the ounces of meat by 2 ounces. Uh it might look like if it's easier for you to just do exactly what you're doing, but add a shake at the end of the night. We might do that. Add a shake at the night. So, and then we'll hold there for a week or two. Make sure weight stabilizing, feel good, energyy's going up. Do we notice things like strength? All those things improving. Cool. Hey, let's bump again another 200 calories or so. Hold there for a little bit. And sometimes, uh, you know, along the way, say we're 5 weeks in and we it's not feeling good. I have to bring a client back down for a week or two. So, it looks it's hard to say what the prescription looks like because it's not um it's not like this cut and dry, oh, you just do these things and you'll be fine. It's like, well, >> you know, normally when I'm reverse dieting a client, it looks something like that where we're adding every couple weeks some couple hundred calories. Uh typically, uh we have challenges somewhere along the way where we got to hold for a while or even pull back for a little bit. And and so it's kind of this eb and flow. And that's why Sal said six to kind of nine months because it's a process. >> But it's kind of what the process look like. But at the end of it looks like I'm eating 2,800 calories. I'm training way less intense. I'm sleeping better. I'm stronger. I'm not hurt. Energy is up. That's what it should look like. >> It'll feel like you're doing nothing. And your body is just looking great because of uh how hard you've worked >> for as long as you've done this. It's going to feel like this is magic. >> Yes. Yeah. Yeah. I do have a go hard or go to home mentality. So, I think that's why I'm in this position. >> Yeah. Oh, yeah. >> Well, let me ask you, Sus, because as I'm talking about this, just be real honest with me. You're you're you look sad. You look a bit distraught, like you're hearing what I'm saying, >> and it's almost like I knew they'd say that. >> Uh, tell me a little about what you're feeling about this. >> Oh, I think it needs to be done to be honest. I need it. Something needs to change because if nothing changes, I'm just going down the same path. >> Yeah. >> But what but why does it why does it feel hard or sad? >> I was probably letting go of something that I love. Um but it is an escape. I suppose it is like for mental health. I think exercise as well as you guys know. >> We are going to change that relationship. So, right now you're with an abusive boyfriend >> called fitness >> and it's scary to leave him and you're gonna meet a new boyfriend that's going to treat you right and you're going to question it and you're not going to be sure until he treats you right for a while and then you're going to be like I'm going to marry this guy. >> So, that's what it's going to be like. >> Chris Hend it's it's just it's going to totally change your relationship with this and it's going to be a completely new chapter >> in your life and you're going to feel really good but it's going to be hard. >> Yeah. >> Yeah. Yeah. >> Yeah. No, that's good. I really that's good advice. Thank you. >> Yeah. I'm going to send you symmetry and then if you if if you're okay with it, I'll have one of my my top coaches call you and you can kind of see what that looks like. >> What's um when you say call cuz it's obviously 3:00 a.m. in the morning here. Not sure if I can do the 3:00 a.m. >> No, no, no. We'll have them out. We'll have them follow up with you later. >> We need to go right to bed. >> You go to sleep. Go get your sleep. But we'll have them follow up with you tomorrow on your time. with you. >> Yeah. Perfect. And um can I say something? >> Yeah. >> Um I know one of your sponsors is um Ziotics. >> Yeah. >> I bought Ziotics and it works. >> Isn't it weird? >> Isn't it crazy? >> It actually works. Yeah. >> I know. It's wild. Alcohol. >> I don't drink alcohol all the time. >> I do. I do. >> I'm not I'm not sure how good it was for me or not because I've No, it's been nice. I've been I've never been able I mean here I'm 45 years old and in only in the last 10 years >> have I been able to be somebody who can just have a casual drink and not feel terrible. I've always felt terrible from alcohol >> um and just decided I would never never have it where now it's nice. I can actually sit down and have a glass of whiskey and enjoy it and I don't need to have five. I can have one and not feel terrible. And the Zibiotic just >> same fixes that. So awesome. Yeah, I'm with you. >> Yeah, I'm with you. That's awesome. Yeah. >> Well, we'll have someone call you. We're going to send over symmetry no matter what. So, Symmetry is coming your way and then uh we'll get we'll get this fixed. All right. >> All right. Great. Thanks so much. Appreciate it. >> All right. >> Record. >> What's what's interesting about this uh and you we're just used to it because we've worked with people before. But if you're watching this, you yourself are probably like, "Duh, overtrain. You got to eat more." But when it's you, when you're dealing with yourself, >> it's very hard to see or or you don't want to because you don't want to let go. >> This is where coaching becomes so valuable because they help you with that. >> Well, I mean, she when she was listening, if you only heard all the stuff she said and then you went and tried as a trainer went and tried to fix all the stuff that >> more stuff, more correction, >> right? Yeah. >> But she left out all the other left out what she does for a living, >> when she's working out, her her lifestyle, all and then boy, when she started laying all that was like just >> so much >> just clear that >> but just just for I mean a a and this could be other things, but generally speaking, chronic repeated injuries where they pop all over the body typically means uh you're doing too much and not resting. >> Overtraining. Oh yeah, 100%. And the body, this is the body trying to whisper to you. Then it's screaming at you. You know, it's like, hey, the first injury was like, hey, >> I'm going to come back a little bit. And the second one, hey, it's just like now it's just like, hey, we're going to get hurt every time you do almost anything now because we you were not getting your attention. >> All right, I know you like that episode. If you did, check this one out. 30% body fat for men. This is way too high. This is actually a bit high for women as well. So, in today's episode, we're talking about how you can go from 30 to 10. What is 10% body fat? This is when you have a visible six-pack. Can you go from 30 to 10%, yes, it's possible, but not if you guess along the way. So, we're going to talk about how you can do that in today's episode. >> Now, there's a huge range, right, of like body types. Some people can run uh a little bit heavier uh and or a little bit higher