5 Things Bodybuilders Figured Out Before Everyone Else (That Everyone Should Know) | Mind Pump 2946

If you like to strength train, if you like strength training machines, you can think bodybuilders, it's true, they were the ones that first used them and kind of popularized them. Look, you probably don't want to look like a bodybuilder. I know some of you do, but most of you probably don't. But there are things you can learn from bodybuilders that will benefit you. I don't care what your goal is, there are things you can learn that bodybuilders have learned a long time ago that preach all the time. That's what we're going to talk about today. Five lessons from bodybuilders everybody could learn from. Let's go. >> True pioneers. >> They for sure were. They're in fact uh now good and bad, right? So, bodybuilders have a very specific goals um and style of training. They're very extreme. They're very extreme uh type of sport. Although all sports at high levels are extreme. Um bodybuilders, I think, are very visually clearly extreme. It's uh it's hard not to look at one and think that. Uh but when it comes to strength training and all the things that we know by studies and the things that we knew to study, >> yeah, >> it all started with them. um it really was them that kind of you know slowly brought this to the mainstream. It was bodybuilders that made gyms a thing. Um although gyms have now far surpassed it. I think we all owe uh something to them. Um and this is true for not just for training. It's also true for diet. It's also true for hormone science. They were way ahead of the curve with that kind of stuff. >> Well, they call them the pharma. >> Cosmonauts. I mean, you you said good and bad, but can't you can't you uh justify or defend the bad? >> I feel like in in everything that we've ever uh you know, changed or evolved in uh the early people that were pushing it. >> Yeah. >> They're they're all there's something bad about all of it. you need risk takers to move it forward and they were risk >> takers. That's what I mean by that is like uh like obviously I get what you're saying by bad cuz like you don't want to adopt everything they were doing but where is that different in any other venture right every venture where we're pushing new boundaries >> decades later we look back go like well that was a dumb idea you know or you shouldn't have done that but it's like yeah but you would have never figured that out had not that guy or girl was crazy enough to flirt with those boundaries and so I would argue that it's all really good it's just that that's it's a necessary evil when we're going somewhere we've never been before and they were willing to venture and try and do those things. >> Um cuz yeah, if it wasn't for the the bodybuilding community, does the the health and wellness space >> really exist? I mean, or would doctors just still be telling everybody to eat less and run more? That's how you get healthy, right? and and even a lot of the studies that we have that that show that certain things are good for us and how to train in particular ways and you know uh what hyper hypertrophy is and how to build strength in particular ways. >> We knew where to go because this is how studies work. Uh often times we kind of have an idea of what to study or a direction to go. It often starts with anecdote, right? Like you've got all these people that notice that when they take this particular herb that it helps this thing and then we know, okay, let's study that. Let's see what the studies show. A lot of these studies are because uh of bodybuilders um um and what we understand about strength training started much of it started with with bodybuilders. I really don't care what your modality is. Only the only strength modality that I would say that was unique in it in and of itself was Olympic lifting. Uh and that's because it was funded by nations and competitive arenas like the Olympics sport out of it. But every other strength sport, um, you know, every athlete that currently strength trains, it was the bodybuilders that brought it to you initially. Um, and even though it wasn't an ideal way to strengthen, it was always better. I remember when strength training, um, and I've seen, uh, you know, documentaries on this. When strength training first came to the NFL, that was really the first >> Oh, yeah. >> sport that adopted strength training. Everybody was afraid to lift weights because everybody thought it would reduce athleticism. >> And it was the football players that played with it first. and and the only people you could learn from in that day were bodybuilders. So, bodybuilders were teaching them how to lift weights. And yes, there's better ways to lift weights for football, but the football players that lifted weights like bodybuilders were better and stronger than the football players that didn't lift weights at all. Oh yeah. >> Um and so, uh there's a lot we owe to them. And there are certain things that apply to everybody. So whether you want to be a bodybuilder or not, these are things that we can all learn from. And I'll start with the first one. We've all heard the term or many of us have heard the term mind muscle connection. So, if you've never heard the term mind muscle connection, what this means is your ability to feel and connect to a muscle that you're trying to work. Okay? So, when I'm doing a bench press, my target, let's say, is my chest. The mind to muscle connection is me being able to feel it more in my chest than in other parts of my body. Really feel what the pecs are doing >> in that movement. >> And you saw this as they were on stage where they display that by flexing certain muscles on command. And so that kind of became a thing cuz then >> it did. But you know before that like cuz strength training existed before uh people posed or flexed on stage before we would what we would identify as bodybuilding. But nobody was trying to feel a muscle. Nobody cared about the muscle that they were using. Uh it was literally just let me lift the weight. >> Let me just lift the weight. I'm doing an overhead press. Let's lift the weight. I'm doing the squat. Let's lift the weight. bodybuilders because of the way the sport was designed to uh you you know judges are visually breaking down the body and looking at individual muscle groups and how developed they are. Bodybuilders were the first ones to be like this is a back exercise. This one's for lats. This one's for traps. This one's for the front of the shoulders. This one's for the rear of the delts. Uh this is for this part of the bicep or that part of the biceps or whatever. and they learned or they focused on feeling and connecting to the part of the body that they're trying to work. And this is very valuable for people. It's valuable if you want to develop a part of your body because it makes a difference. You could do a barbell squat and you can do it in a way where it really develops your quads. You could also do it in a way where it really develops your glutes. And the difference between the two is your technique, but really the root of it is where you feel it and how you move through >> recruiting. how you recruit uh that. Um and it's also important another area uh correctional exercise. When I'm doing correctional exercise, I need people to feel >> certain areas. I'm trying to strengthen your midback, Mrs. Johnson, that you got to feel it right here. Don't just do the movement. We need to feel this part of your back contracting so we can strengthen it. >> Well, isn't this the definition of weightlifting is just flexion of the muscles with resistance? >> Yeah. >> I mean, that's what it is. define it's like is the ability that's how I used to explain to clients >> uh why we were doing some of these isolation exercises was and anybody who's ever experimented with this uh it's real easy to kind of connect these dots. Um very few people can you just say flex your chest or flex your lats and they can do it. >> Yeah. >> They requires they have some sort of resistance to even attempt to start to feel that muscle. >> There's no resistance they can't do it. >> Yeah. There's no resistance. So it's just like that sounds so abstract. What do you mean my muscles in my back? You want me to flex them this way? Look at you like it just doesn't seem possible until you understand how to connect that and that and that ability to do that. And when you learn to do that very well, you then can uh apply that to like all movement. And what I find, like what I love about this is, and and I know that this can be taken to the extreme and be a little ridiculous sometimes, >> but I could get under a machine uh that was designed for calves and turn it into a shrug machine. >> Yeah. >> I can get into a machine that was designed for a completely different muscle. >> You can make a back machine, a rear delt machine, vice >> versa. That's right. Like so when you when you understand biomechanics and when you understand how to mind muscle connection and flex the muscle you want to flex, I can change a machine that was designed for something completely different to work an area that I want it to work which is really really cool and that this is all pioneered by bodybuilders. >> It is uh the next thing this is very unique to bodybuilding and there is a benefit to this uh and I'll explain the benefit but the pump uh the pump. So, if you lift weights, you know what this is. If you don't lift weights or you haven't in a while or haven't done it consistently, the pump is like you train a muscle group and it becomes engorged uh with blood and so it feels tight. Okay? So, you work your biceps and they feel tight or you work your legs and they feel tight. Every other strength sport could care less about the pump or actually doesn't want the pump. They they actually would prefer not to have a pump because it can get in the way of trying to perform a particular movement. Like if I'm uh running, the last thing I want is pumped quads while I'm running uh because it it hinders my ability to run. Fatigue. The bodybuilders chase the pump. They love the pump. Now, they they would say that it contributes to muscle growth. There's a psychological component here where I can look at the muscle, see what it looks like if it's more developed. This this is motivating. But here's the real benefit of the pump. Okay? It's hard to get a pump when you're not drinking enough water, when your diet is poor, and when you're not sleeping well, or when you're overtrained. It's a good indicator. >> It's a great indicator >> when and it's also an indicator of being able to connect to a muscle. Uh I remember as a kid, >> one of the hardest areas to connect to when you strength train is just your back muscles in general. >> Most of us feel in the our arms when we're doing back exercises. And I remember the first time I got a back pump, a lat pump. It was that day forward. I could connect to my back muscles every time I trained my back cuz I could feel them be pumped. It's great for pictures. I was just Hey, I was just gonna say it's absolutely and it's a awesome. It's just awesome. Period. That no person skinny, fat, in great shape, doesn't matter, >> doesn't look better with a pump. Makes everybody look better. >> Well, it's so funny. I was I was training my son and like he had no idea like that. You could take um you know, an exercise and like work your way through, get a pump, and then go look at the mirror and it's like visibly bigger. He was he was tripping out looking at himself and I'm like, >> "Oh, I remember when that light bulb went off as a kid." I mean, I'm shoot I remember for years just always saying, "Man, if I could just look Yeah. If I could just look like that guy. If I could just look like the guy who just pumped up all those muscles, that's all I ever wanted, you know?" No. Little did I know that that target would just keep moving. >> Well, I knew this about my clients. So, uh, when I when they were having trouble connecting to a muscle, uh, like the glutes or the lats or, you know, the romboids, whatever, when they told me they felt it get tight and pumped, I knew we're moving in the right direction. In fact, lagging body parts, this is my own experience, >> when someone had a lagging body part, uh, it was always the ability to get a good pump in it always was preceded the fact that it started to build. >> Yeah. So, the pump in in my opinion is a signaler, but most importantly, it's this. I know this about the pump. When I'm lifting weights and I'm having trouble getting a pump, it's it's always because I'm either overtrained, under rested, underfed, or underhydrated. >> Yeah. Under hydrated. >> Yes. And when I get a great pump, I'm like, "Oo, I put together a few good things." Usually, it's good hydration is my issue. Um, but the pump is something that is very unique to bodybuilders. No other strength training sport talks about the pump or even cares >> about the pump. Here's the next one. This is a what I'm about to say is a phrase that was uttered by seventime Mr. Olympia Lee Haney, but I think it encompasses uh what bodybuilders have talked about and known about more than almost other almost any other strength training sport. This is what he said. Stimulate, don't annihilate. No, he's famous for saying that, but isn't he also famous for being the one who like used to annihilate his workouts? >> No, no, not at all. In fact, Lee Haney, you know, today he's in his 60s. He had no no joint pain. >> I thought that was Dexter Jackson that was known for >> Dexter Jackson trained that way also. >> Okay. I was going to say he I I knew he was ahead of his time with that. >> Well, so here's the thing about bodybuilding. Bodybuilding, bodybuilders talked about recovery way before anybody else. Now, that doesn't mean that they figured it out. It doesn't mean that they didn't overdo it, but they knew early. You could you could read a muscle building magazine from the 1940s and uh they talked about, you know, resting and recovering uh the muscle. You could read from the turn of the century uh the 1890s uh read articles by Eugene Sandow. Yeah. >> He talked about resting uh and building the muscle through the resting process. So the the whole like >> he had real good advice. >> Don't overtrain. Now again, bodybuilders and if you look at a bodybuilder routine, you think to yourself, how could this be possible? They obviously do too much. First of all, they're not doing too much. They can just handle way more than most people because they're so genetically gifted and they're on a lot of different anabolic steroids. >> And they also sell what what I think this is also a a big miss for people that that look at a bodybuilders routine. >> Most people that would call themselves a bodybuilder that compete or want to compete have strung years of consistency together too. So they have scaled many times to be able to handle that amount in addition to everything that you're saying too. So it's not they woke up the first session tolerance. >> Yeah. Cuz I I mean I think back to uh I mean especially right now with the the how minimal volume that my trainers look at and man I was there was a point where I mean I'm spending an hour and a half plus in the gym and I'm able to recover and I'm able to build but it's just like that wasn't like I couldn't go do that right now. You know you just can't I couldn't I scaled to that volume. That was 3 years of not missing a macronutrient and not missing, you know, a workout. Like it took a long time to be able to handle that. And a lot we we peer into these guys work or these guys sell workouts online of this is what I do and you're like, you know, it's like yeah, that dude literally did not just wake up and get to that point. Like he built that over time on top of what you said. >> And I got to say this and just again to give them credit uh because again they were the ones that really talked about this the most. Uh to the point where you have Mr. Olympias that would train for 30 minutes. I mean, Dorian Yates would do like two sets or three sets in a workout. Very intense. Uh, but he was Mr. Olympia because they considered recovery a lot, more than almost any other strength sport. Um, now the when it comes to like Olympic lifting, >> they started to figure this out, but it wasn't the athletes that figured this out. This is what's unique about bodybuilding. They had no governing body with scientists that were like, "You're competing for us, so we're going to study you." and they were like figuring this out on their own and rest became something that they talked about and recovery uh is what they talked about quite a bit. The in the in Olympic lifting the Soviets figured this out. They had scientists >> that were watching the athletes and going no you're not going to train anymore. We're going to train this intent. That was what was interesting too to watch is like everybody like kind of had different modalities that they're testing out on themselves and they get benefits and then it's like they're they're kind of like communicating with each other what's working, what's not working and it's like the best recipe sort of rises at the top. Totally. Uh here here's another one. Uh protein. Uh bodybuilders have been talking about a protein. They were talking about it first. They were talking about it the most. They were promoting it across the board. They were ridiculed for it for a long time. And guess what? The world is catching up. >> Yeah. >> The bodybuilders are right. You know who you know who benefits from eating high protein? Every athlete. >> Everybody. >> Basically everybody. >> I remember when the endurance community scoffed at this. >> High protein. We need carbs. >> We need lots of carbs. Like what are you talking about? >> Guess what everybody? Endurance athletes also benefit from eating more protein than is typically >> old people, young people, endurance endurance athletes, strength athletes, you name it. longevity people, everybody. >> Yep. >> Benefits from >> the body breaks. >> Fat loss people, people that need to lose a bunch of body fat. I mean, it's uh >> it's something that and we I think we've been screaming from the rooftop uh since we started this thing. Every client that I ever trained uh no matter the the goal, the weight, the age, the sex, didn't matter. When I assessed diet were were undereating protein. It was either they were undereating by a little bit or grossly undereating protein. And one of the first easiest fixes to show them great results in whatever their endeavor was was just flipping the way they ate and focusing on pros. Why we repeat it so much. >> That's right. And I'm going to say this, this is just a little sidebar for this particular uh point here. The supplement industry is because of bodybuilders. The entire good, bad, and the ugly. Uh and a lot of us like supplements, and I think the supplement industry does do a lot of good. There's a lot of craziness out there as well came from bodybuilders. They were the ones that were they were the first ones to create supplements. They were the first ones to take supplements. Protein powders uh were some of the first supplements I mean that were ever created and it was created for muscle building. Desicated liver tablets. >> That was for bodybuilders. So um and it was because it started with protein. >> And then lastly, sleep. >> Bodybuilders sleep a lot. This is funny. People don't know this about pro bodybuilders. Yeah, >> pro bodybuilders sleep a lot. >> They're like big babies. >> They go to bed, they get nine hours of sleep. They get they take a nap in the day. They know the value of sleep for building muscle. And of all athletes, of all athletes, they have known uh the value of sleep the most and they continue to. Athletes in general now these days, I think everybody knows that sleep is something that's really important, but in general, when you're working with high level athletes, this is the one that they tend to go, "Yeah, I'm cool. I'm all right." like I get enough sleep. Uh bodybuilders really made this a focus. So now that we have all the science and the data supporting like why you need good sleep and the the effects of bad sleep and not optimal sleep, you can think bodybuilders. They were the first ones to talk about. >> You know, I actually don't think a lot of I think that uh sleep is is is said and thrown around so much that we all kind of nod our head like, "Oh, yeah, yeah, I know." But I don't think we really know. And and why I say that, maybe this is top of mind for me right now. I've got uh two of our good friends, one of our mutual friends, Jason and my other buddy Justin, that are in a group thread with me right now. And I've been recently inspired to just um kind of coach them, but coach them through sharing what I do every day and how I make the decision. Right. So, what I started this thread last week >> and uh you know, I I I've been >> What's the title of the thread? >> Huh? >> What's the title of the >> I haven't named it yet, but I will eventually name it. >> Yeah, I'll name it. So, so what it looks like just to to give the audience is like uh I I I go I literally I text after the day because I don't know what what what what's going to entail. Um yesterday was um got a 60 sleep score, toss and turn all night. Skipping the workout today, going to do a 30-minute walk, keep the diet tight. That was what I what I said today. >> Uh so Jason chimes in. This is we've been doing this for days now, right? And one of the things that I noticed about both of them is just the overlication of intensity and and volume and pushing it right now. Uh and not enough balance of understanding sleep and stress and all the these other factors. >> And it was when he told me what he was doing like he he listed I was working hour and a half in the gym, 36 sets of stuff. I'm like what are you doing bro? What are you doing? You have three girls in school. you're uh you know, you're 45 years old. Like >> he's doing what he can get away with. >> Yeah. >> Yeah. And he's on every peptide and and HRT. So he and he looks really good, but he's deceived by that. Like he thinks that like and he's doing a great job, >> but he could be doing so much better with so much less. And that was the the communication. So I'm like over here like uh you know, weighted pull-ups and uh four sets of squats. That was like the day before. And so he's like, "Man, I need to I need to cut my volume way down, at least in half." And so his half now still looks ridiculous. And he's and yesterday he tells me, "Oh, I got really poor sleep also, so I need to cut back too today. Should I should I not work out at all or cut back?" I said, "Well, either reduce it uh way down or what you would normally do today uh is just go through every go through the motions." And so then he goes, "Okay." Okay. And then he sends me what he does, you know, and it still ends up being like 16 sets, which is half of what he was doing before. So he's thinking it's better than what was before. >> And he still is, you know, two or three the movements he was doing, he was still pushing really heavy load on himself that I said way too much. >> No, there was today was a day you could have taken off. If you were going to go there, you should have just went through the there was no reason to push that on those two exercises or or either or do that much volume. You could have done way less. You know why that's so hard, Adam? It's like, you know what it reminds me of? And and I won't get too specific, but sometimes they'll pass like some kind of government policy that's obviously anti, you know, classically anti-job growth. So, they'll pass it, >> then they'll come back a report and be like, "Oh, yeah. Well, since we passed that report, we've added a thousand new jobs." >> And it's like, "Well, yeah, but we would have added 3,000, you know, had you not done it." The challenge with with with what you're talking about, Adam, is >> he's getting some progress. >> Oh, yeah. cuz he was doing nothing before and now he's doing something but what he doesn't know is what he's missing you know so he you know he gained 5 pounds of muscle like dude he could have gained 10 >> and this is what I'm trying to convey right now and then I'm also trying to convey and understand let to my whole how this conversation started just to bring it full circle that I think uh you know someone like him if you asked him if you quizzed him what are some of the most important things he would definitely put sleep at one of the top three but I it still doesn't register that when you get a really poor night asleep like I had the yesterday night. >> My stress bucket is already really close to tipping over already. It's it fills it up really high. Especially at my age with all the other things I have on my plate, having a kid, all it's like totally that like so so a day where I have this big wide open bucket to train hard and do all the things and handle work and handle is now already whoop right there, right? And so the workout, if I'm going to do it, I got to be very mindful that it's just going to take very little to spill that stress bucket over. And once that that stress bucket is spilled over, now I'm wasting a lot of energy and effort because I'm not going to reap the benefits for that added stress. And so that's what I'm trying to communicate to them is like you either would have been way better off not working out, focusing more on recovery, diet, other things that could improve your health, or if you're going to go to the gym because you like the consistency, I'm not against that. But then it should go way easy. Go through the motions. >> Yeah. You know why it's hard too is because it's doing nothing. >> Yeah. >> You're just sleeping, which seems so wild. Wait, you want me to do le more of nothing? >> Yeah. >> To get better results. What what what I immediately think about is and I remember when we interviewed uh Ben Pakulski. So Ben Powolski is a friend of ours, pro bodybuilder, high high level >> uh you know 10 years ago, was like one of the top bodybuilders. And I couldn't wait to talk with them because at that time you had all these pro bodybuilders who were going to the Middle East and they were gaining like 10 to 15 pounds of muscle. >> Yeah. We we were all speculating off air like it's myostatin blockers they have over there. They got some new drug. >> Here's why that's so crazy. Okay. When you're 280 lb shredded bodybuilder to gain another 10 lbs of muscle is like a miracle. >> Yeah. >> Like what? It's like getting a car that does a 4-se secondond quarter mile to go down to three. >> And what we were seeing s to to add to what you're saying is that we were seeing it across the board like everybody that was >> everybody that went there. >> So, so it raised all these flags that they must be doing something. >> They spend 3 months there and gain like 15 pounds of muscle. Everybody would come back huge. And so, and because they're already pros, because they're already taking every drug, because they already live and have lived for a long time to build muscle, I'm like, it must be some special new drug that they have out there. there. And I remember when Ben came in and I'm like, "Dude, you got to tell me." Cuz he knows. He lives in that space. He's very honest. And he's been there. He's like, "No, there's nothing special." >> He's like, "Do you know why they're all building muscle?" Like, "What? What are they doing?" He goes, "They don't do anything but lift weights, eat, and sleep. There's nothing to do there. >> They literally not distracted. >> They literally lift weights, go back to their apartment, they play video games, they take a nap, they eat all day, then they lift weights again, and they go to sleep. That's all they're doing. And that's why they're gaining all this muscle." And then I'm like, "Of course. >> Of course that's what it is, cuz it'll do that. that rest will do that. >> Oh, it made it made so much sense after this. But I mean, that just shows you how like to your point, >> like you have somebody who was the the already checking every box to the highest level. And it's not like those guys were abusing sleep either. They just got a little more >> optimal rest, recovery, and sleep. And boom. And that's what I'm trying to convey to my my buddies is just like and and and so today I scored an 80. Great rest. So I can't wait to go get a nice lift. But even when I go get a nice lift, it's not I'm not going to go crazy either. It's just like now's the day I'll I'm going to probably do weighted weighted pull-ups is something that I'll do. I'll either do loaded heavy lunges. I'll do something like that because I'm now rested. I'm now recovered. This is the day that I'll push a little bit in the workout. >> Yeah. Speaking of supplements and stuff, I I I you know, I got I want to just uh I want to be clear about probiotics right now because I if you h had asked me five years ago, what would be like tier one supplements? In other words, what are supplements that you recommend to everybody that everybody should take? I would have said multivitamin and creatine. Those have been the two. But I'm now moving probiotics to that level. So, we work with a company called Seed. >> Their probiotics are the best in the world. They they have a delivery process that's just they're they're light years ahead of everyone else. But the reason why I now put probiotics in that category where I'm like everybody should take them, the amount of data and studies on their benefits is now overwhelming. In other words, to put it differently, it benefits everything they test. >> Anything they test when they give them a probiotic, it's better. Fat loss better. Muscle growth better. Skin better. Mental health better. Digestive health of course better. hormone health better. Doesn't matter what they test when they take probiotics, it's better. So, it's now in my opinion like everybody should take it. >> Do you think there's something there that's more than just a probiotic? Like there's something like societal like there's something that like >> today we have so many gut issues in people >> huge >> that it's more to do with that that we're we're we're so messed up there that this is showing this in this incred improvement or do you think if you took uh you actually teased out some of these studies and gave it to people that were 100% healthy no gut issues no nothing and then you and you compared it against a group that weren't that were so so say we have 20 athletes or we need a bigger than 100 athletes. 50 of them uh with incredible health, no gut issues, no nothing. And then 50 of them with with with gut issues going on, stuff like that. Now, obviously the ones with issues, we already know for sure they're going to see huge improvement. >> Would we still see improvement, you think, in the other? >> Well, and all in in the studies that I'm looking at, uh the so many of them are not uh they're not picking volunteers with gut health issues. These are people normal healthy people. They're just testing it for fat loss or they're testing it for muscle gain and strength or they're testing it for anxiety or depression or skin, you know, skin health. So, they're not coming in with any uh reported issues. >> Interesting. >> Now, that being said, I think it's probably like this. Like, if you look at the data on walking 8,000 steps a day, profound health benefits. I don't think it's necessarily because walking is magical, but rather because we don't walk at all. We never move. So, you get all these benefits because you're moving. I don't know, 5,000 years ago, we were probably our microbiome probably is way more diverse. >> Yeah, >> this probably wouldn't I don't know if this would be as is essential. Just like multivitamins I think are more important today than ever. >> Uh although the argument can be made it would be important a long time ago too because of nutrient deficiency. So I don't know. But what I do know is when I'm looking at the studies on probiotics, it's hard to find one that doesn't show a benefit. Well, we keep seeing all the I mean how you know the microbiome plays so many roles in the body and like to just add that little bit of extra to to benefit the culture there like should you know have a massive difference uh you know just like mitochondria like we're addressing that right like the function of the cell like if we improve that you're going to see you know this cascading effect uh I would assume just because >> probiotics bacteria play such a big role in so many things >> probiotics help mitochondrial Another one more. >> There it is. There's another one. >> It's just one of those things. So, >> speaking of supplements and stuff, okay, so GLP drugs, right? Um, so saglutide, trozepide, ompic, right? >> Um, they've just took the world by storm. We've talked about them on the show. Um, lots of people are using them now. And a huge amount of people are on them now. And I I predict it's going to be like probably twothirds of of of all of America will be on a GLP at some point uh because of how effective they are for weight loss and all that stuff. >> So it redda is still like gray market. It hasn't really come to like uh >> rea is not FDA approved. Red tide only tzepide someide the two other big ones. Mhm. >> Um, so when that first started happening, okay, remember when GLPs really started to hit the market, >> there were a lot of there was a lot of fear among trainers uh and people in the fitness industry. >> Oh my god, no one's going to hire a trainer. Why would anybody go to a gym? >> Take our jobs. >> Yeah. Why would anybody go to a gym when they can just inject this thing and lose weight? >> And we uh predicted the opposite would happen. Yeah. And you could listen to old episodes. as we said, no, I think this will actually increase >> Mhm. >> uh interest in fitness for two reasons. One, uh strength training is is is recommended uh and so people are more aware that they lift weights, but two, losing weight is motivating for people to go work out often times. So now that they're seeing themselves lose weight, they're like, "Cool, now I'm going to go work out a little bit now that I'm starting to lose weight uh by using this G." >> For your average person, I I really think it's just absolutely necessary to have a coach if you're going to pursue that at all. >> For sure. Yeah. So, we predicted GLPs would increase uh business for the fitness industry. A lot of people in our space were scared. In fact, many of them were anti-it, saying it's going to hurt business in the industry. Guess who was right. >> Yeah, >> we were. Yeah. >> Do you want to see what the data looks like? >> They've done they've done they've done it. So, they've actually figured out or or they've >> uh looked at how much the GLP1 user spends on fitness versus the average person. The average GLP user spends four times more on fitness. >> Wow. >> Four times 400% more >> almost on fitness. So the average GLP user spends on average $4.49 per month on fitness whereas the non-users about $120 per month in fitness. So like we like we said and and we have a course that we put together for coaches and trainers. We also have a fitness uh podcast that our trainers run called uh the elite trainer podcast. We told all of our trainers uh and in this course which we created a while ago, we told trainers do not like embrace this because you're going to get more clients who are going to be on it because it's going to create it's going to bring more people to us. >> Yeah. >> And that seems to be the case. >> I mean I would I would argue that GLP1s make the weight loss part easier but more complex. M so easier because you've got this incredible tool that just cuts out all the food noise. And for somebody who has struggled with weight their whole life, food noise typically is really loud and really challenging. Cravings and food noise >> uh is one of the greatest hurdles and habits and behaviors that are attached to that. And so this tool allows it just completely crushes that um complex because because it does such a good job of that. And we know historically we've always struggled getting our clients to eat enough protein and be consistent with lifting weights. It makes those two things >> more important and harder. >> Yes. Makes it more difficult. Your low energy to the point that I made when I went through it. So your the drive to go to the gym is going to be even less than what it was when you were probably overweight. And if you were already somebody like most people who didn't eat enough protein as it is, it's even harder when you're eating half the calories you were eating. So easy but more complex. And that is a perfect recipe for trainers and coaches to support and help that person because that person obviously to your point is willing to spend four times the money. So it's not a a matter of are they not willing to invest in themsel in that area. So they're willing to invest um and more often or more more now than ever need to invest in someone to help them and support them through >> 100%. I think one of the from a business perspective because I think uh we got to do this the right way. Um because there's there's there are risks with GLPs, not the ones that you see the the fear-mongering risk, but you know, if you just go on one and you just eat way less, you're going to lose muscle, a lot of muscle as well, which can cause other problems. But I believe from a business perspective, GLPs are the best thing to happen in the fitness industry in a long time. I think it's going to bring more people to gyms, it's going to bring more people to personal trainers, more people to coaches than almost any other thing that I can think of. M >> and the data is now starting to support that. I think we're going to walk into, and I'm not even talking about the tech boom, which I think is going to fuel this as well. I think AI and all that stuff is probably going to fuel this as well, but let's just pretend that doesn't exist. I think we're walking into one of the largest fitness booms that if not the largest one that we've ever experienced in our experience. I mean, we were part of a kind of a fitness boom because gym, you know, mega gyms or the big box gyms became popular during our time running them. But I think GLPs are going to take it to the next level because it's making people want to work out and it's making people aware >> that they need to lift weights, that they need to work out. And their doctors are telling them for the first time, they're literally saying to them, lift weights. >> Yeah. >> They never said that before. Mainstream doctors never said that. Lift weights. Now they're telling them. >> Yeah. It'd be interesting to see a cool graph. I I I don't I don't know if we're technically in like a hockey stick moment or it's just been since we've been a part of this 25 years. It's just been this and we're feeling it maybe ramp up. >> That's what I think. >> You know, like we're going through, you know, it like if we if you graph this out, it probably kind of looks like this over the last 25 years and we're probably on a one of these right now on a on a on a pretty steep climb. >> I think trainers are going to see a big boom. You know what's interesting about as I think back to the like the times of fitness where I felt it really grow. One of those times was a period of time where we thought the fitness industry was going to get hit the hardest. >> Co >> COVID was interesting. Yeah. Trainers did very well during co virtual trainers, coaches. >> Gyms didn't do well. >> The ones that were flexible, >> but gym equipment did really well. Do you guys remember what it was like trying to buy home gym equipment from Facebook Marketplace? >> Everything was selling. >> I thought about selling my dumbbells just to make some extra money. >> They're going for like four times the price. >> You couldn't get weights. You couldn't get bicycles either. I remember that too. >> Everybody was outside like biking. >> It was crazy. >> Yeah. I also think, you know, we there's there's a there's a lot of different things that are at play here. JLP ones are definitely one of the things that are at play. Uh we're in this crisis too of loneliness and, you know, we had a live caller just recently that we're we're talking about community and this and that. And you know, some people have hobbies, right? Some people are into pickle ball or sports or have things that that that naturally or organically have built-in communities to them, >> but not a lot of not everybody has that. And I think that >> the gym uh like and you you pitch church a lot. I think church is another good example of that. Um I think gym is another one is that it's just it's just an easy built-in I'm going to this place like a church to better myself. >> Uh >> so I'm surrounded by people want to get better >> that I'm surrounded by other likeminded It's a built-in community. So, it's such a great >> place for somebody and I think that that's also at play here. I think that we have >> No, you're right. Cuz the the money that's going into gyms right now, if you look at the way the money's changing, uh the footprints of gyms are ch of gyms are changing, but also the amenities are moving towards more towards socializing. >> Yeah. >> So, gyms now are starting to be they're seeing that people Yeah. they're going there to socialize >> and to meet up with people. So, I think I think we're entering into uh a great era. >> Yeah. Yeah. We're centering um you know, us hanging out around fitness and around like healthy things. >> It's it's exciting too because um you know, and I I I like to think that we're part of this movement and narrative too of like that I to kind of full circle talk about how you you brought this all up with like bodybuilding and stuff like that. Like fitness is actually so much different than bodybuilding as far as like what it takes to be healthy, longevity, and fit. Like >> it's very it's very minimal. What >> doesn't take a ton. >> Yeah. And so if these if these gyms start building to be more like these cool social like cool social clubs where you can go over and lift a couple weights, you know what I'm saying? Like that's kind of like the vibe that I feel is going. >> You work out, you eat a little, you hang out. >> Yeah. I mean, it's really it's it's even my what I'm designing right now at my house. It's really the thought that I have and I can't wait till it's all done at my place because I'm going to lift different than I've ever lifted before. I'm I'm going to really attempt to lift uh the way I tell the story of the trainer who who worked for me a long time ago. >> You do a little bit all day. >> Yeah. Where I like just I have it's there is no routine or format. It's just that I go back. I'm in a I'm in my backyard multiple times a day all day and I'm just going to walk over there and go do two sets and then I'm going to walk away. >> You know, you're going to get so strong. >> I I really want to see what happens. >> I've experimented with that and it makes me strong. >> I really want to see what happens. >> I think Justin does that the most. >> I do that a lot. Yeah. >> Do you Are you good about that? >> Yeah. Just all the time every now and then just go Yeah. do an exercise if I'm walking past weights. Yeah. I love doing that. >> Yeah. I I'm going to really discipline myself to kind of try and embrace that and be that guy and see how that is. And and I think that's the uh and like I just don't think people thought of that before. In fact, I even I had friend I still have friends to this day that you know uh they they look at uh like my physique and they think that I would I don't would never want to do that. I don't want to spend six days a week in the gym for hours at a time. Like I have a life. I have other things I'm into. And it's just like >> dude I don't >> Six hours a month. Yeah. Yeah. It ain't got to be that, you know. It's nothing like that actually. And so I think as that narrative changes and people realize that when you live that's the such so awesome about lifting weights as your your main modality towards your pursuit of health and longevity. It's actually very minimal effort toward that. And if you can go to this place now where they build these gyms that are got pools and live DJs and lounge areas and little restaurants in them and man, it's actually kind of like this healthy club that you hang out at. And then, oh, maybe I'll make it over there and do a couple sets while I'm here and I get out of here. And man, I think it really could shift culture and and how we do things. >> I So, so, so I just It's funny you said that because I have this saved. There's this uh this diagram that explains based off of the data, what we know in the data on how long it takes to lose uh like uh strength or endurance or whatever. So, let's say you work out and then you stop. How long does it stick around, right? When you start to lose it. So, they have this picture of a dude. It's this little diagram, whatever. And so, it's like 48 hours later. Pretty much nothing has changed. Uh blood volume is down a little bit by about 5%. So, this is just 48 hours. uh after working out and he's doing nothing. Okay. You got a week later, strength is unchanged, muscle's unchanged, blood volume still kind of going down. Now we start to see mitochondria producing a little bit less energy. That's a week later. Okay. Then we get to two weeks later, V2 max down 5 to 10%. So this is like stamina and endurance. Motor unit recruitment p uh down 13%. Force output unchanged, strength unchanged. Four weeks later. Okay. Blood volume is down by as much as 12%. V2 max is down by about 10%. Strength unchanged. Muscle size unchanged. Wow. Still eight weeks later, 2 months later, >> muscle size barely has changed. Strength is finally starting to drop. V2 max down almost 20%. >> 12 weeks later is when you start to see some measurable size differences in muscle. So, what's cool about this is muscle and strength stick around. >> They stick they're very resilient forms of adaptation. >> So, just to just to add to that because >> endurance goes quickly. >> So, this is this is it's interesting that you um that you have that. It's so cool to actually see because I'll tell you what I've experienced that I noticed myself just because I've watched and been super analytical of all the data, the numbers, what I look like, all this stuff like to probably an obsessive level, right? because of what I've done. And there'll be times where uh you know a week or two more often two is normally about where I I would be call I would say I push it but a week goes by and I haven't lifted weights and I feel like I can start to see a visible difference. But what that confirms with me, which I feel like this is so true, is that most of that is just blood volume in the muscles because as soon as I go get my first workout back from like, oh, there it is. Yeah. >> Like there I am. Like I I still got it, you know, and it and I'm reminded of that consistently and it's just like bad, dude. How how minimal you have to do to maintain that. >> That's what's so cool about one of the things that's why strength training is such a wonderful form of exercise for modern life because you miss workouts. So you get to keep a lot of the gains. you get to keep the metabolic boost. You get to keep the look. The the the one thing I would say, the one caveat I would say is the more extreme you are with your development and strength, the faster you'll probably notice some declines because you're already at such a high level. In other words, someone who is like a a top strength athlete, top powerlifter, or you're really strong in the gym, you take three weeks off of doing that lift, you might notice a difference, but it's not because your muscles aren't stronger or weaker, I should say, themselves, but rather the motor recruitment patterns haven't been trained or practiced. Because I know some people listening were like, "That's not true. When I take three weeks off, like my bench goes from 450 to 425." Well, I'm going to I'm going to push back on that a little bit because and and I know I I feel like if Ben Pakolski was here, he would push back also a tiny bit and what I've experienced, which is yes, uh I am not squatting 420 and I'm not deadlifting 550 right now at all, >> but there is this kind of my floor >> is >> Yes. >> is way higher. >> Yes. >> And that stays around like it feels like I I can't lose it. >> That's right. So, yes, you're right. Like, if I if I was like at peak me, you know, hitting PR, like hovering my numbers, and I take three weeks off, I'm probably not able to be right at you notice some. >> Yeah, I'll notice some. And I And if I continue not doing anything for say another week or month, let's say even a month, I might drop down, but then all a sudden I kind of hit this like floor and that floor is still way stronger than the average person. >> Muscles, it's interesting. It sticks around, especially the longer you keep it. I don't know if you guys have ever seen like older people who obviously way less muscle than they had when they were really muscular, but >> that you could still tell that they used to lift almost, you know, uh like an old football player or whatever, >> competitive strongman. I remember, yeah, there was this older guy who's like, I don't know, 70 years old. >> So, the old man strength comes saying comes from >> Well, you had to have been some kind of athlete back in the day. And he I haven't even lifted in, you know, over a decade really. like he just does like everyday activity. Well, you tell your Jack, you tell your story about your dad who just walked over and grabbed a kettle bell and pick it up and >> dude, I remember when when so I used to have my when I used to have my studio, uh there was a breakfast place next to it >> and so people would line up on Sundays, especially Saturdays, Sundays, and I'd work on those days and this little old guy walked in and I think he was 80, I believe he was 80 or late 70s and he was a little guy. He was a little kind of short dude and he walks in and he's looking around and I'm with a client. So, I walk over him and introduce myself and I immediately noticed his forearms. So, he's this little dude with these little like ball kind of muscle forearms. So, right away I noticed and I kind of looked at him and he looked at my kettle bells. He goes, "Can I can I uh go look at those?" I said, "Yeah, go ahead." I'm like, "Are you familiar with them?" "Oh, yeah." He goes, "I used to use them in Russia." He had an accent, Russian guy. So, he goes over and he presses one up. I don't remember what it was. It was like 50 or 70 pounds. He has a lot of weight for an 80-year-old dude. And I'm like, "You still got some muscle on you." He goes, "I have I don't work out." I'm like, "When's the last time you worked out?" He's like, "I haven't worked out in a very long time. I was a young man. I used to work out, but he had you could tell by looking at those." >> Yeah. So, there there's So, that my point of pushing back is like, "Yeah, I mean, there's going to be And let me tell you too, the guy who says that too, I think, cuz I would have probably said that. Um, some of that is psychological and a lot of it's the blood thing." >> The blood volume. Yeah. >> Yeah. It's the pump. >> Yeah. Cuz there there there's definitely there's definitely this part of me that goes like, "Oh man, I I I feel like I can tell I haven't worked out in a week or two." And you're right, >> cuz all all that blood and fluid isn't pumped into those muscles. Soon as I go to the gym and go pump it all back in, it's like, "Oh, okay. I'm not far off from where I thought I was." >> Still got something. >> Yeah. And so, man, that's such a cool >> cool thing. I mean, it's the thing that I've been kind of talking about for the last couple years on this podcast that, you know, not not a lot of older guys communicated that to me. At least I don't remember ever hearing that from anybody. Everyone, in fact, the >> Yeah. was what was usually communicated is, oh, if you stop working out, you lose it all, which is true. But what they should have said is you don't need to do a lot to keep it, dude. >> No. Yes. >> It's interesting you talk about Yeah. that baseline. I totally feel that cuz it it gives me that confidence. Like even when I was like, you know, I'm going to try to do like a PR like I just I knew that like at least I'm starting from a good place. >> Way higher than you were in your 20s. Yeah. >> Where you were probably a stronger. >> It's crazy. But yeah, it's like if if I could, you know, just refine my efforts in one direction for a specific amount of time, be really like judicious about like how I use my time, like recovery wise, like you know, fueling that. Like I feel like I get pretty far, but like I like to to know that my base is still right. >> It took me so long as a kid to deadlift 400 lb. Like 400 lb now I could do I can not work out for a while and I'll pull four plates off the floor. >> That's what I your your floor is >> whatever it takes to get there is not what it takes to keep it. >> No, not way less. When it comes to strength training, >> not even close. The stuff that was communicated to me was like you said, oh, when you get old, you get older, if you stop, you you lose it all. Um or and people used to say to me when I was a trainer in my 20s, like, well, what are you going to do when you get older? Like, you can't possibly like be in the gym all the time and do all do. It's more important when you're older. I Well, you know what I what I get though is like cuz you know the way we all train so radically in our 20s and crazy and and the volume and intensity it's like so of course somebody in their 50s looking at me in my 20s going like you ain't going to be doing that and they're right I ain't doing that stuff anymore. >> It evolves. >> But it's like I don't got to do nearly nearly like that to look 10 times better than that kid. That kid what he had to do to >> you remember how hard it was to get over 200 lb? >> Yes. Yes. >> All the lifting and eating and now it's like >> Yes. And now in order to get under 200, I'd have to lose a bunch of muscle to get under that. >> You'd have to starve yourself. >> Yeah. So I I mean that to me is uh it's such if you're listening to this podcast and you're young, that's one of the most exciting things about getting older that nobody ever said to me is just like, dude, it just gets easier. >> It gets e and that sounds like you're putting in right now matters. >> Yeah. Long term. >> Yes. Uh joint pain and stress and all the other things that we talk about that like that we fearmonger about. >> I'm going to name it. It's called muscle wisdom. That's what I'm going to call it. your muscles become wiser. They've been down this road before. >> You know what I mean? We'll call it that. All right. I'm going to uh change directions uh because I wanted to talk about our partner Ziotics. >> Uh so people aren't familiar. Ziotics is a pre-alcohol drink and it's a genetically modified probiotic meaning it's a it's a unique probiotic that breaks down something called acetalahhide uh in the gut and acetalahhide is this like negative byproduct of alcohol. So it's a good idea to break it down. So I did some more reading today on acetalahhide and what it really does in the body and is there any amount that's okay to have in the body and the answer is no. >> No extra no extra acetalahhide is considered healthy. It is a reactive genotoxic compound that the body really works hard to keep at low levels. Uh it is not good for you at all. When people get an extra load of it, it comes from alcohol. Even moderate drinking produces more acetalahhide than the body normally handles, especially, and here's where ziotics is important, locally in the mouth, saliva, and upper GI tract. So, your liver does a good job of detoxifying uh acetalahhide. Okay? So, when the liver when the alcohol gets to the liver, unless you drink way too much, >> your liver does a good job of of eliminating it. >> But some acetalahhides in the gut >> and that doesn't get filtered by the liver. goes in your bloodstream. >> Interesting. >> What zebiotics does is the the bacteria they modified breaks it down. So when you drink uh ziotics for about 36 hours, you've got this bacteria in your body that breaks down the extra acetalahhide that doesn't make it to the liver. Breaks it down so you don't get the text the toxicity from it. And that's why it works so damn well. >> Is there anything else that we consume that does that >> negligible from food? Smoking. Smoking is the other other way you get acetalahhide. >> Interesting. >> Yeah. >> I wonder if there's any benefits of of that. >> Taking it like pre-smoking. >> Yeah. >> Well, prem. That's a good question. >> That's >> I'm wondering if the as well. No, maybe not cuz the zotics, you know, some of it in your mouth, but most of it in your gut. When you smoke, it's inhaled. >> So, I don't know. It's in your lungs. >> That's funny because some things like that don't benefit your body. You could make an argument that like a really small a dose there's a hormetic effect to it, but like there's no like benefit to this. >> No, the data shows it's all bad for you. >> Yeah, >> it's all bad for you. So, so like no matter how much you drink, Zbotics is a good idea. >> So interesting. So, so interesting that that cigarettes and alcohol will be the thing that does it. Like all the things that we do to our body, >> you worst the offenders. Yeah. >> Yeah. >> Yeah. Nobody wants to have >> pretty much like come on, you know. Anyway, >> party poopers. Do you guys see the changes that In-N-Out M is making? >> Yes. Yes. >> Isn't it cool? >> All kinds of stuff. >> Did you see it, Justin? >> All the all the all get rid of all the dyes, changing the seed oils they're cooking in. >> We're not going to have cheese anymore >> right after they left California. It's like, oh, hey. >> No, no. >> Well, you remember you remember the first move, did you you announced on the podcast when the founder pushed back on the trying to get rid of all the Bible verses and everything like that? And so, they stood their ground with that and then now they're making the move with all the different >> Well, check this out. So yellow number five is going to be replaced with turmeric. Red number 40 is going to be replaced with betaarotene or vegetable juice. >> High fructose corn syrup, sugar. They're now getting rid of high fructose corn syrup. >> Wow. >> Cotton seed oil has been removed from the buns. Calcium propriate is now natural enzymes in the buns. No more artificial vanilla in their shakes. Now it's going to be natural vanilla. And they're also so they've upgraded their ketchup to have real sugar instead of high fructose corn syrup. >> And their their future their fries. They're actually investigating and researching other oil options >> for better fries. I don't know what oil they use right now. I don't think it's peanut oil. I think it might be >> It's not peanut oil. Uh, >> can I say that I I I don't like and it annoys me the fitness people that dunk on this >> because that because like when when you the whole u make America healthy again and made movements towards changing the oils and everyone attacking seed oils >> like seed oil is a thing that's making everybody fat and it's like >> they just scoff at it and that's their answer. >> Yeah. And I just I don't again this is another area where it's like okay listen I don't disagree that you know uh French fries in any oil is not an ideal >> every little step's good >> ex exactly it's it's moving us less crap you know >> I encourage companies to think about these things really it's like it's like a train scoffing at a client cuz they you know they walk I just walk that's not a workout that's exactly what comes exactly what that's why it bothers me it comes to mind is a lot of fitness. >> Yes, you're right. If someone just walked, uh, they could still be obese and they could still not have muscle and all those things, but hey, it's a it's a it's a positive step in a better direction. >> And so, if companies are getting rid of these dyes and they're changing the oils that they're cooking food in for a better version of that, I don't like fitness people that dunk on that. It's just not choose a choose something else to go dunk on. >> My my kids, this is just personal >> stupid algorithm content. Yeah, this is my So my kids uh fall in this category. Um so again, this is my own anecdote, but my kids when they have red number 40 in particular, it's like I gave them uh it's like I gave them a like a fedra. >> It's like I gave them ADHD. >> Yeah. >> Literally like when I when they have red number 40, they act different and if it's too close to bed, they can't sleep. And I noticed this the first time I picked up on this. We were in Arkansas visiting uh Jessica's uh mom and we were all we had gotten all these trailers so she had a little bit of land so we had all these trailers. We're sleeping out there and my daughter got a fever and she was real young at the time. She was like maybe two maybe one and a half two and we gave her Tylenol and Tylenol unless you get die free it's got red number 40 in it cuz they make it cherry flavor so it's red. >> Anyway, we gave her Tylenol which helps her fever and all night she was up all night and she was weird. She was like giggly and then cry and then I'm like, man, is it her fever? Like, what's going on? Second night, same thing happened. And it wasn't until I started kind of putting it together, we gave her the die free and she was totally fine. And since then, we've tested if they have like gummy bears or anything with red number 40, especially if it's in a a decent amount, it makes them like they have ADHD like really bad, it it affects their CNS. And I know other parents that this is the case as well. So, I'm glad they're getting rid. >> There's an effect there. Yeah. >> Yeah. Nonetheless, again, I just I just think it's a terrible thing to go to go pick something else to to hammer and stuff like that because then then again, it gets >> not good enough. You know, that's >> okay, dude. >> Better than nothing. >> Oh, yeah. >> Keon aminos are the part of protein your body uses to build and repair muscle without anything else. No digestion load, no tons of calories. 40% leucineenrich formula like Keon's aminos is required to stimulate whole body protein synthesis. What's that? It's muscle building. After 30 dieting GLP1s, your body gets less efficient at using protein for food. Konaminos bypass that problem. They're clinically validated at 40% leucine threshold. In other words, if you're taking essential amino acids, it needs to be 40% leucine. That's the threshold for muscle building, for protein synthesis. If you're taking essential amino acids and the leucine is too low, you're not utilizing all of it. So, Keon aminos are the best one. Go check them out. Go to get keon.com/mindpump. That link will get you 20% off. Back to the show. >> Our first caller is Patricia from Utah. >> Hi, Patricia. How you doing, Patricia? >> Hi. Um, first of all, I mean the usual thank you guys for everything you do. I've been listening for about a year and you guys rock. >> Oh, thank you. >> Yeah. Um, I'll go ahead and kind of like summarize my background and then come in with my question, but I'm currently 23 years old, female. Um, about 145, 150 lbs, 5'7. Um, I haven't done a full body scan in a while, but around like 15% body fat is I think what I'm usually getting. Um, I grew up a competitive soccer player and then got into weightlifting in college with my boyfriend and he showed me how to do everything and got really into all the newbie games. Those were very exciting. Um, I graduated college about a year ago and have since moved to Utah and have been doing all the hiking and skiing and kind of just random things. I've done Spartan races, tough mutters, marathon, triathlon, and the past two months I've kind of taken a break and just done like the free summer yoga classes. Um, but I think I'm ready to kind of get into like more of a routine. And now that I'm in my adult life, kind of building up to just like a strong foundation, I guess. So, my question really for you guys is being a young female, kind of what should I do next? >> Yeah, good question. M. So, how did you uh tell me about grad school, by the way, what are you going to school for? >> Um, I'm going to be doing my master's degree in water resources engineering. >> Okay, cool. Okay, so you you're kind of, and you correct me if I'm wrong, you're kind of a go-getter. So, like you make a goal, you get after it, which is great. Uh, but it could also be a challenge. Uh because like just because you're past competitive soccer, lots of hard competitions, lots of getting after it with your workouts. Probably I I don't think you're someone that's challenged with being consistent. You're probably challenged with not working out, like need to take breaks. How has the last two months felt for you since you've done that? >> Um it's been good. I've enjoyed yoga, but I definitely miss the gym. I feel like I'm not really doing anything which I'm not the biggest fan of. >> You're also hiking and skiing. Is that right? Or is that going on? Give me Give me also outside of lifting weights, what else are you also doing? >> Um the hike, we hike in the summer and then skiing in the winter. So going to the national parks, road trips on the weekends. Um I think I've done five or six hikes this summer. It's not every weekend, but >> pretty active all the time, I would say. Okay, good. You know, if you want a goal, the the best goal that I could point you in uh the direction of that I think would help with a lot of other things would be strength. It's not perfect because you go too far with that, too. Uh but it might give you kind of what you're looking for in terms of like something to chase, but I also think it would it would point you in a kind of healthy direction. The only challenge is uh is going to be all the other stuff you're doing on top of it. So, and I need to know like more specifics. So, like how many days a week would you say you're doing something very active? >> Um, right now two to three. I think I do two yoga classes during the week and then maybe a hike on the weekends if we're not super busy with >> Oh, that's fine. Yeah, >> that's okay. And yoga is what is it? Power yoga or you doing like yin yoga? >> Um, I think it's one of each. It really depends on the week. It's just the free Okay. >> like classes or whatever. >> How do you feel about getting really strong at like the core lifts like powerlifting? >> I would love to. I think it would be really fun. I would just be kind of worried about form and stuff since I'm not used to it. Haven't really done it before and I definitely don't want to get hurt. >> Yeah. So, be very careful with technique and smart, which I think you will be. Uh but MAPS powerlift will be a really fun program uh for someone like you to get like PRs with your deadlift, your squat, and your bench. >> Now, the other side of that is is diet. And I'm I'm looking at what you wrote and you have some food intolerance issues and stuff like that. Is that pre is that preventing you from eating enough? >> Um, I don't think so. It's just I know protein is a big deal and I know you guys talk about it and I hear it and I try very very hard but like the protein shakes I just can't get it down and sometimes I struggle to just eat enough chicken or eat enough beef to hit the goals and so I just I don't know any tips or advice on that would be very helpful. >> Yeah, we have some tips. Um, do you have a regular menstrual cycle? >> No. >> Okay, cool. I was just cur 15% uh and and maybe low on some of the healthy fats and and and proteins would concern me a little bit, but if you have a healthy menstrual cycle, that's a good sign. Um, have you tried different types of protein shakes, too? Like, you know, sometimes like uh I'm not a big fan of like really thick and like type of shakes. So, things like uh Paleo Valley's bone broth is almost like drinking chocolate milk. it's so thin and easy to kind of pound. And so that's that's a strategy. Uh I love things like Greek yogurt uh and they make brands uh that have like 20 20 grams in like a small cup. And so something real quick and easy with berries uh that I can eat or do. Um, you've probably heard if you listen to the show long enough, uh, making a whatever you have for dinner, whatever meat that is, carrying it over into the morning with like a scrambled like, you know, scramble a couple eggs with it. Those are good strategies. Uh, most my clients that struggle with hitting protein and that's hard for them. It's the it's breakfast. So, I always talk to them about when the morning and it sets the day up. Um, and so focusing really on making sure uh that you start the day with a good 30 to 45 gram of protein really sets you up for success. Otherwise, it's tough. You're playing catch-up the rest of the day. >> Do uh have you ever tracked to see kind of what you average with your calories? >> I haven't in a long time. I did probably sophomore year of college just when I was first getting into it and then I kept forgetting to track it. >> Okay. Can I ask you more personal questions? >> Yeah. Uh, do you have any do you ever have a history of like restricting or maybe a challenging relationship with food? >> So, you don't have a problem eating? >> No, I've always been pretty good. Good. I'll always clean my plate. It's just >> getting plate to be big enough, I think. >> Yeah. So, so you're going to schedule your meals. Uh, and you're going to have to kind of make it like every three hours. >> Yeah. More frequency and stuff. >> Meal prep and and eat and that'll make a big difference. You do that with powerlift and you're going to get real strong. intimidating. >> Yeah. No, you'll love it. Listen, you'll love it. The video demos in there are really really good. Um you're I mean, you have an analytical brain obviously, so you just watch technique, perfect it. Technique plays a huge role in powerlifting. So powerlifting is very technique focused. Like if I want somebody to learn how to squat, deadlift, and bench press better than anybody else, I'm going to send them to a powerlifting coach because they know how to do those better than anybody else. So So it's very, very technique heavy. You might be a great uh Patricia, you might be a great candidate too for our concier program where you just check in with a coach once a month and then you can send videos of your technique and form. So like video yourself squatting, doing those movements and they'll co they'll coach you even virtually. >> Yeah. >> So and it's a lot more reasonable than h I mean hiring a personal trainer oneonone would be awesome. Sometimes that's out of a lot of people's budget >> uh to have a coach oneonone. That would be ideal when you're trying to get good at this. at the very least um doing like our concier with our trainers uh they can help coach you through that process for you and and get you good at it. >> Yeah. And I mean there's master class in there as well. So, you know, really go through some of those videos. Uh it'll it'll you know, spell out a lot of the details. Sometimes that helps, you know, people uh to really dive into a lot of those details and and apply them and, you know, and you don't have to be intimidated by adding a lot of weight in the beginning. You know, keeping it light and just, you know, really form and mechanics focused. Uh and then, yeah, having another set of eyes would be, you know, a really good idea. Would powerlift be something that I guess once I finish the whole program to just kind of restart and just keep building off of? >> You could uh although I like following that up with symmetry. Yeah. >> I mean, yes. And I mean I I if it's her first time through, a lot of times I I like to run it twice. >> You could >> cuz you're kind of getting used to it. Yeah. You're still building it. So you could I would run it twice and then go to symmetry like he's saying since it's like kind you're kind of new to those lifts and getting good at those lifts. the the practice of going through it twice. We typically will tell someone symmetry or performance because you're doing all these like sagittal plane movements and if you get really really strong in just a sagittal plane, you don't address unilateral work, then that's where the like the the joints and stuff starts on you. But somebody who's just getting started in it, I'm I'm I'm picturing you going through it the first time more cautiously, really working on technique and not loading it that much. the second time around kind of pushing the strength and pushing the technique and pushing the weight a little more and then go to symmetry I think would be ideal. >> Got it. >> But again too, this is also stuff that if you do the concier with our coach, they'll they'll coach you through that process on what that looks like too. >> Okay, sweet. >> Yeah. So, we're going to send that to you. Go get strong. >> Yeah. >> Okay. >> Our best. >> Yeah. Keep us Have fun with it. >> Yeah. Yeah. Yeah. We'd love to hear your hair out goes. >> Okay. We'll do. >> All right. Thank you. >> Yeah. Thank you guys so much. >> Bye bye. >> That'll be fun for her. >> It'll it'll put a point her in a good direction. >> Um you know the one thing that and I'm glad she said she would do that because the one thing I'd be worried about for someone like her just based off her email is that she just do too much too much stuff all the time. >> Uh but you know getting stronger is hard to do when you're doing too much. That's why I like that. >> She's got some serious muscle on her. 150 pounds and 15% body fat on a chick is like legit. >> Very well. She played competitive soccer and she'd probably has some serious muscle building potential. So if that's she's if she's anywhere even if she's north or south of that by >> she probably be good immediately. >> Yeah. Yeah. She's going to she's going to build some muscle, dude. 15% body fat, 150. That's just some serious muscle already. >> Our next caller is Vanessa from Colorado. >> Hi, Vanessa. >> Hey, Vanessa. >> Hey guys. Wow. Surreal. Um, it's so amazing to get some advice from you guys. Thanks for just being there like in my journey. You've really helped to motivate me. So, thank you so much. Um, I wrote everything down just cuz I'll get off track and I added a question. So, hopefully that's okay. >> Yeah. >> Um, I'm 43 years old. I currently weigh like anywhere between 161 165 5'4. And, uh, the biggest thing I think that might be impacting me is last year I found out that I was in postmenopause. So, low testosterone and estrogen. So, I think I don't know if that's impacting my journey or not. Um, I've yo-yo dieted. I've done everything in the book. Um, took GLP last year, lost like 20 lbs, gained it back, listened to your advice, and kind of weaned myself off that. And then this year, I started really like doing a 4 day a week program, upper lower body since like February, and I'm very consistent. So, super motivated there. Um, right now though, I've only lost like 2% body fat on the journey there. I've probably put about 8 lbs of muscle on. >> Wow. >> And I've reverse dieted from 1,850 calories and then in June I went up to 2400 and I've been right around there and keeping it there. Um, I step about 8,000 to 12,000 steps a day. And um I'm just wondering like right now I have been working with a trainer and the upper lower body I jumped into your guys's upper lower body um 6 weeks ago. >> Mhm. Nice. >> And um that feels great. Just everything's a little bit different. So I feel like I'm really seeing like just changes in my muscle in different ways. So that's good progress there. But I feel like I'm in a plateau when it comes to like fat loss. I don't know if I'm eating too much or like like I said, my weight gain is just it kind of stays between that 5 lb range. And let's see, I also don't eat too much on days that I um work well that I don't work out and then I eat more on the days that I do. Um and then also just wondering if maybe peptides is something I should consider. >> Okay. Well, thanks for calling in. So, you're averaging 2400 calories a day when you average out the high and low days. >> Yep. >> Okay. And >> well, no, because I guess if you put it that way, probably around like 22 to 23. >> Okay, so what's a low day and what's a high day? >> Low day maybe 2000, high day 24. >> Okay, I see. Okay, so that's good. Um, and then you said your postmenopause. This was based off of just hormone profile. How if do you mind if I ask your age? Said 43. >> Yeah, 43. >> Okay. Oh, wow. You look a lot younger. Okay. Okay. So, all right. So, so I think you're doing everything right. You're doing a great job. what you came from on the reverse diet and the amount of muscle you built and body fat percentage changes is phenomen especially postmenopausal. That's >> phenomenal. >> That's phenomenal. That's you've done a really good job. Just so you know, >> 8 pound muscle gain is incredible. >> And 2% body. Yeah. And and reverse diet, all the things. And being postmenopausal, like it's not easy when your hormone profile is off like that. It makes it does make everything exponentially more difficult. I mean, I've uh openly discussed this on the podcast many times. My most challenging clients as a young trainer was helping women through menopause, especially back then 20 years ago when we had way less tools I felt or communication around it. So, I always was I was lost as a young trainer many times trying to help someone. It's very very difficult. Are you uh are you taking anything right now? Do they have you on thyroid or testosterone or anything? >> Yeah, I'm just doing like a testosterone estrogen cream and it's pretty low. Um, and then I'm on like amino acids and stuff like that just after like a powder that I got a lifetime that I'm that's the gym that I go to. >> So, so you're doing great. Uh, I think you're doing a lot of things right. In fact, everything I've heard so far, I haven't heard anything that I would say you're doing wrong. Uh, you're on hormones, so that's going to help uh with that. Um, and you have a past of going up and down, the yo-yoing. Okay. >> Yeah. >> So, what we want to do is stay away from that. >> Yeah. >> We don't want to yo-yo anymore. And I think that's kind of what you're communicating like like I'm out of that phase. I don't want to keep doing that. I don't want to do that anymore. Um so this what that essentially means is you you got to be patient because you're doing all the right stuff. >> Yeah. >> Now if we push you in in a cut uh averaging 2200 calories, we will run the risk of doing the yo-yo thing. Um and your calories really aren't that low to do uh kind of an effective cut. I mean, we'd have to bring you down like >> You mean high? >> Yeah. Not high enough. Sorry. So, we'd have to bring you down to like 1,600 calories with uh which wouldn't feel that good. You would see some weight loss on the scale, but then you'd plateau >> and then we'd kind of be, you know, uh in a in a worse position. >> Honestly, I mean, you're doing 8 to 12,000 steps a day. You're strength training. Hormones are getting balanced. You've built 8 pounds of muscle. >> Uh you're you're I honestly you should reverse diet. >> Keep going on the reverse diet. Keep trying to get keep trying to get stronger and add calories would be ideal. That's wondering like should I go higher? >> Yes, absolutely. Keep keep adding strength, keep adding calories, keep going that direction. Um, >> how do you know when to cut though? That's >> well, you know, so it's different for everybody. Um, generic answer, uh, someone your age, height, weight, all the things. I want about 2,800 or above. Uh, but if you were at, let's say we're at 2,800 and you are telling me you still have an appetite, I would keep pushing you. Now, let's say you're at 2,800 and you're like, "Adam, this feels like so much food." Okay, then I'll probably start to bring you back down. So, I I think you can easily support working up to 20 based off your activity level, strength, all the things. You 2,800 calories or more is where I'd be taking you. And more would be I would love to get you at 2,800. We haven't seen much movement on the scale. You've probably hovered around the same. Even if we put a couple pounds on the scale, not really worried. like I'd want you kind of hovering around within five pounds of where you're at and all the way up to 2,800. And then in a perfect world, you're telling me I could eat more. And then I great, let's keep going that way until finally you look at me and you go like, okay, this is a lot of food out. This is a now it's becoming like a lot of work to eat this much. Uh, >> now we have runway >> and yeah, now that's typically a good place cuz it feels very comfortable to go, you know what, just knock one of those meals off or cut your portion size on this these two meals in half and like you feel comfortable eating that much. you still feel satisfied and it's now putting you in a deficit and now you're just leaning out nicely and you find this kind of beautiful comfortable place to stay and you achieve the goal you're looking for. >> Yeah. Vanessa, are you open to working with a mind pump coach for the nutrition part? I know you're working with a trainer for your workouts, but are you open to working with one of our coaches? >> Um, yeah. I've always had an issue with nutrition and what's the right thing to eat. So, yeah, I would consider that. >> Okay. let me have someone call you because uh they'll coach you through that process and it'll be very individualized. >> So you'll meet with them but then also you'll be able to message them >> and be like I feel like this is this right? Should I what direction should I go? And then they can modify uh the whole way through to individualize it because a reverse diet is scary. >> It's a scary process. It's also >> I love it's been like way too easy. That's the problem. I'm like >> oh yeah >> fat on I don't want that. That's that's the scary part, right? And so the coach will walk you through that process, >> guide you through that. That's right. >> Yeah. It's a it's a it's a weekly type of conversation of like how we feeling, how you doing talking. That's why too when you ask me how far, it's hard to answer that. >> Um because that could change and I I have this sometimes with a with a client. This you'll get this with your coach. You guys are going along reverse diet and you're adding calories, adding calories, and then all of a sudden we get to a place where you don't feel good. You're discouraged. You're frustrated. And then sometimes I have to bring the client back down for a little bit. Okay, this is what we're going to do, Vanessa, for the next 2 weeks. I'm going to put you down to 23, 24, 400 calories. Then you see some results, you feel good, and you're like, okay, let's go back up. And so, a lot of that, that's the individual part uh that the coach will do with you. And through that process, you'll really learn how to control that yourself uh going forward. So, very very uh worthwhile to go through with the coach to you that. >> Okay. All right. >> And then I guess the other question was just um I did the upper lower body for so long that I jumped into your guys'. Should I have jumped into something else? >> Not necessarily. >> Yeah. I mean, that's that that's a good program. Uh PPL is a good program. Symmetry would be a good program, >> but since you're open to working with a coach, uh they're going to give you maps, Vanessa. >> They can modify it. >> They're going to modifi they're going to modify it specifically for you. So, and then you that'll be the best thing. That'll be better than any mass program that we could, you know, template we can give you. >> Okay. All right. Well, then that's um positive news. Thank you. >> Awesome. Awesome. Excited for you. Good job. You're doing great. Great job. So, yeah. >> All right. Thank you. >> Thank you. >> Yeah. She So, I I I didn't catch her age when she was talking. So, she said postmenopause. I'm like, "How did you get postmenopause?" You're like, >> I mean, I heard her say it right away cuz I couldn't believe it. I saw it. I 43. She doesn't look 43. >> But yeah, the um she's doing everything right at this point. And people I know I know I I understand how frustrating this is to hear like, "Oh, be patient." Like, you know, like you want to pull your hair out. But that is a big part of this process is being patient. communicate that and focusing on what's happened so far. What's happened so far? She's bumped her calories. Her weight hasn't really changed. She's gained 8 pounds of lean body mass. Phenomenal. Phenomenal. >> Our next caller is Kaylee from Arizona. >> Hi, Kayleie. >> Hi, guys. How are you? >> Good. >> Good. How you doing? >> Good. Thank you. Thanks for taking the time to speak with me. >> How can we help you? >> Um, I work full-time. I'm getting ready to go back to school. Um, from a logging perspective, I usually average about 1,800 to 2200 calories per day. Typically 130 to 160 gram if I'm doing really well on protein. Um, I've been working out 4 to 5 days a week, but I realize that's probably going to drop down. and I'm just scared of losing essentially the muscle mass that I've gained in this two years impressively and kind of reverting backwards either by not feeding myself well enough or um my training frequency going down with all this high stress and movement that I'm about to go through. So, just kind of wanting your guidance on how one I can preserve what I've achieved but also continue to see growth and increase and um factoring in all that stress and change. >> Oh, perfect. Okay. And I see your I'm going to be looking I'm looking at your email right now. So, >> yeah. Um you you've been working out for about seven years and the last two years uh really good workout programming. You train at home, but you also do Pelaton strength classes and some bar classes on the weekend. >> Yes. >> And then you work through the week and on the weekend it says you also bartend. So you're working a lot. >> Yeah. A lot of movement. >> And now tell me about your your uh workout all of the workouts you do. So how many days a week are you doing some kind of a workout whether it's pelaton bar or lifting weights? Um, typically I've been trying to practice your guys's like recommendation on trying like an upper and lower. So, I've been doing consecutively like Tuesday through Friday upper and lower and then if like my energy permits, that's when I'm doing the bar classes on the weekend. So, it can be four days a week, it can be six. It kind of just depends. >> Okay. And then how's your sleep? >> Um, from the Aura Ring perspective, it says good. I'm averaging like 88 as my sleep score and sometimes I get like 96. But, um, >> kicking my ass. >> I don't know. Sometimes I feel sometimes I still feel like I don't fully feel rested and I I know stress plays a role in that too. >> Um I think even in my email I mentioned like some digestive stress obviously from trying to increase my feeding window or my um my protein but also trying to optimize prefeed and postfeed and not eat too close to bedtime and all of that. >> So I got I'll tell you exactly why you feel that way. It's not. And the fact that you're scoring that high on sleep is you just you do a lot and don't eat a lot for someone who does as much as you do. >> Yeah. >> That's why you That's why you feel that way because like you're getting great the fact that you're scoring 80s and 90s on your aura means you are doing a good job and you're probably exhausted while you're crashing out like that. And why you probably still feel even after good great nights of sleep like that still feel like man I feel like I'm still it's cuz you're you're low calorie for the amount of training volume and activity on and then that's not even factoring what like outside stress of just work and all the things pressures and whatever like you are physically doing a lot >> for somebody who's only eating uh 2,000 or so calories that's that's really low. >> Yeah. So, the good news is this, Kaylee. Reducing your training volume is not going to make you lose muscle. You'll probably be better. >> Okay. >> You'll probably get stronger. In fact, I would do that right now. >> I'll put her on mass fat. >> Yeah. Right now, you get better results by doing that. >> Yeah. And and training. So, red lining or kind of doing what you can tolerate, which is sounds like that's kind of where you live, >> increases increases inflammation and contributes to digestive issues. >> Okay. So, uh, the fact that you're doing so much and eating not enough to support that, uh, you're putting yourself kind of in this place. If you cut your training way down, >> bumped your calories, you would see a strength gain happen within week or two. What? Week one or two? Within week, within the first couple weeks, you see strength go up. And that's how you know you're moving in the right direction. >> Yeah. It's interesting like this. I think you guys did an episode, I want to say a couple months ago where you referred to a study of like how one week off >> from a typical four-week training can actually like double time your muscle retention just because of the recovery. And so I'm like 3 days into a recovery and like I almost feel like I've been working out harder just cuz I feel like my body's like >> ow like you haven't listened to any of the recovery stuff. So >> now you need a foam roll and red light and all this stuff. Um so it's so funny. I could literally hear you guys saying this to me and it's it's but it's nice to hear it reinforced. >> What's your 3-day recovery? What are you doing? >> Um, as of late, it's just been really like stretching. Just kind of like rolling into the motion of where my body will let me go. Um, kind of just not like forcing myself to do anything tense like even house work where you like can like really zone into the stress of the movement. Um, so kind of just like sitting there breathing exercises. I do have foam a foam roller as well. Um, but mostly just stretching, trying to work out some kinks. >> Okay, good. So, do that for a full week. Okay, so no workouts for a full week. Just kind of make yourself feel better. >> I'm going to send you So, if you really want to blow your mind, I'm going to send you Maps 15. >> Take a week off. So, continue on this. So, you got four more days off. >> Start Maps 15. >> See if you can get your calories up 200 a day. So, uh, from 18 to 22, let's just let's aim for 23 to 2400 calories a day. >> Okay? And by the third by probably by the third workout you're going to be stronger. >> Mhm. >> Okay. >> Okay. And then you know like oh this is working. >> Mhm. >> Yeah. Okay. And knowing that with the uh calorie increase like I'm kind of averaging like five to six meals a day like three large and then obviously some snacks. Um I guess what is your guys's more formal opinion on how to time that around a workout? Like I know I put in my email I was kind of concerned with doing evening workouts because it was like you know ramping my heart rate up too close to sleep but then eating al obviously also does the same thing. Are you guys like really strict on that like feeding time and post what you just said matters more than anything else. >> How is it affecting my sleep? How's it affecting my digestion as far as the protein calories around the workout? That doesn't m it's so irrelevant. So, so, so like you need your body needs what it needs macro-wise as far as protein and so that so that becomes a a priority, but sleep and digestion are one and two. >> Yeah. K, are you familiar with the the best data on like timing, meal timing? >> Uh, not as of the like the best or most recent. >> It's it's it's literally it's like splitting hairs upon splitting hairs, I'd say. >> Okay. >> It matters. Here's when it matters. when you have a a professional athlete >> who's going to train twice a day, >> what this is all they do. This is their job. And so that the meal timing helps with the second workout. >> Okay. >> Okay. It for you, it's not going to make a difference at all. >> Yeah. >> So don't even worry about it. You just eat >> uh you know, hit your calories, >> uh follow math 15, and don't worry about meal time. Like literally, don't even worry about meal time. It doesn't make a difference. >> Okay. Okay. I'm excited. It's just good to hear validated now. Yeah. Yeah, for sure. Yeah. And you know, don't get caught up in the in the little minutia of all the little hacks and stuff like that which you know uh and I can see uh you know that you your normal job it's it's like you know a lot probably about supplements uh your you know into pharmicinetics you know so it's really fun to get into that details but they really don't make that big of a difference like they just don't so don't worry too much about it. Yeah. Uh, and you, like I said, you'll know by the by the second week of following Mass 15 and bumping your calories, you you'll see strength difference. It's going to trip you out >> for sure. >> Yep. Lean into that. >> That's exciting. And is Maps 15 like more home friendly or should I have more access to a gym? >> Very home for any of >> Oh, beautiful. Okay. >> What do you have at home? You have you have a barbell, dumbbells, bench, or what do you got? >> Yeah, I have um 8 lbs up to 42 lbs and then two barbell uh with 25 lb plates. So, I just do a lot of like plane of motion, free weight stuff. >> Oh, you're good. You're good. Yeah, you got plenty of Yeah, you'll do great. >> Okay. Awesome. Well, I really appreciate you guys. Thank you so much. >> You got it. Thank you. >> Thank you. >> The irony is she's afraid of losing muscle. She's going to gain muscle. >> I know. >> Yeah. Yeah. I mean, right away was like so glaring when she said her sleep scores were so good, she still felt tired. It's like you're crushing, you're definitely hitting, you're doing a good job in sleep, but you feel that way cuz your calories are so low. And she you could I mean, can you not sense her in her? She's a go-getter, >> right? Like she's she's working. She's getting ready to start school. She's also bartending on the side. She takes bar and pelaton and she hits four workouts a week. >> And doing all that on 2,000 calories is just not enough. >> What happens with she she's young, right? So, and you'll see this sometimes 20 something year old. they just push everything. >> These are the women that end up with really bad HPA access dysfunction once they get into their mid to late 30s >> and they're like, "What is going on?" You know, and it's cuz yeah, you've been redlinining for a long time. But doing what we said, she's gonna get she's going to blow her mind. >> Our next caller is Gabby from Australia. >> Hi, Gabby. >> Hi. >> How are you? How can we help you? >> I'm good, thank you. Um, I've been listening to you guys for about a year now and you've really changed my perspective on fitness and health. Um, I struggled with an eating disorder for 12 years. I've been a fashion model and I've worked from age 17. Now I'm 31. So my story is quite complicated when it comes to food and health and yeah and I have yeah I've wanted to get stronger over the last two years. I'm a mom of two kids and when I when my daughter was born, I have been completely free of my eating disorder tendencies, which has been wild and I never thought that it would happen. And I'm eating more than ever. and lifting weights before I was so afraid to lift weights just to gain any sort of size as a fashion model. Yeah. So, I'm here because I'm wanting a little bit more consistency with with food mainly. Like obviously my um yeah obviously my relationship with food has been an interesting turbulent one and I would love to have a little bit more input and advice in that. And I've built so much muscle in the last like 3 years has been wild. Um, I'm so much stronger than I ever have been been before and my metabolism feels really like fiery. So, I'm almost like I feel like I'm eating too much like but I'm I will then like have a day where I'm so hungry where I can't stop eating. Um, yeah, that's where I'm at now. >> All right. Well, thank thank you so much for calling in, Gabby. Mhm. >> So when I read your email and and you mentioned this um you it was after having your your your child I think it's your daughter where you felt this kind of lift. >> Would you mind if if it's okay would you mind explaining what that felt like? What what was it with that experience uh that that that brought that away from you? What was that like for you? >> Yeah. Um I don't know. I've probably been in recovery for so many years prior. I've wanted to change. I've wanted to it. I've wanted to be different. So, I've done all the steps. And then as soon as my daughter was born, there was just this thing in me that was almost like no more. I can't do this anymore. This can't happen anymore. And >> like I'm a Christian. I believe in God. And it was like a divine moment of freedom when she was born. >> That's wonderful. Awesome. Yeah. I'm so glad you shared that. Um I've so I've I've trained clients who've had a similar experience >> uh to what you're describing. I've also had clients that have gone in the opposite direction. So >> the feeling of and you know this cuz you're a mom. >> The feeling that your body is not yours. So now suddenly I can't control everything. It can either push people in the direction of trying to control even more or it can push people in the direction of like I can't control this. I'm going to surrender to this. >> And then you have the added benefit of having a baby that you just fall in love with. >> Um and so I've had people have a similar experience. I do want to say um and add to this. First off, you're doing a great job. Uh that because you lived in that way for so long and you did it uh during uh formidable years, so your teenage years. >> Yeah. that is a default uh pattern that's going to rear itself potentially when things get very difficult or stressful. >> Okay? >> So, the challenge isn't uh you know, oh god, I got to worry about this thing. That's not what I'm saying. But, uh keep in your mind when you start to feel those old feelings back, don't uh be ashamed and say, I thought I defeated this >> because that could also that can make things uh feel a lot worse. The best thing you can do around that, and I'll get more detailed with diet and stuff like that, but the best thing you can do around that is always bring it to the light. >> Yeah. >> So, always, so, so you're a Christian. I'm sure I'm assuming you go to a church. >> Yeah, I do. >> You want to share that with the people that you're close to at church, as soon as it starts to come up, >> uh there's uh biblical backing for that. It's it's about confession. And then psychologically when you bring it to the light, it's like putting uh you know, it's like taking bacteria and shining light on it. It can't survive. In the dark, it grows. And so you may feel like this thing's coming up. >> Uh and I told all these people I' I' I've defeated it. It's part of my testimony, but now it's coming up. I don't want to tell them. I don't want to share that I'm struggling with this thing. I think I can do this on my own. I feel ashamed because I told everybody I got over it. the that's that's the worst thing you could do. The best thing you could do is is bring it to those people. And that right there is going to help you the most. It's going to help you the most with uh with this process. As far as diet is concerned, uh getting stronger is the best possible thing you could do. And I think if you focus on moving in that direction, >> the nutrition is going to support that. >> The nutrition is going to support that the whole the whole time. >> Yeah. Absolutely. And so it's going to be uh eating regularly. So um there's a couple things that can trigger dysfunctional eating. Uh the obvious stuff is like focusing on body all the time. So studying yourself in the mirror, studying pictures of yourself, like that that can trigger it. >> Stress, like feeling out of control can kind of trigger it. So be aware uh with that kind of stuff. Um but also what can trigger it is going for long periods of time without food and then following it up with periods of time where you're you're eating so quickly that it feels like a binge. Okay. So, eating regularly, >> staying on a schedule is one of the things you can do uh that'll help with that. Uh so, try not to skip meals. >> Yeah. >> Um but >> yeah, I' I've been Yeah, I've been doing that and it really does definitely help. >> Yes. Um and I'm So, you're probably eating good protein and supporting strength gains because you're talking about all the muscle that you've gained. >> Yes. >> Okay, that's good. And then do you uh do you coach anybody? >> Um no I don't at the moment. >> That is very uh helpful for coach for for people to coach other people uh can often times be very helpful uh for the stuff uh for yourself. So obviously you work out, you look like you work out um you're part of a community um you volunteer >> and offer to help other people. That's another great way uh to kind of keep you in the right place uh with all of this. >> Yeah. Great. >> Yeah. But >> yeah, >> I I mean great success story. >> Yeah. It's been it's been a wild one. >> Yeah. Talk about how different it must feel. How different does it feel for you being strong and healthy versus Cuz I know I I've trained some fashion models and I know that that space really um it's very normal to feel uh tired, weak, uh to you know restrict yourself. So it's got to be such a drastic difference in how you feel. >> Yeah, absolutely. Um I have energy all day which is wild. Um, I'm not tired and hungry every afternoon, but just like and just the food focus is so different. And that's the been the biggest thing. Like my husband is like, our life is completely different now. And he's like, I can't even remember what it was like before, but it was really hard. And I'm like, yeah, yeah, it was really, really hard. Like I was a very young mom at 23 and um I was dealing with all of this when I had my son for for years and years and trying in the depth of an eating disorder while trying to parent while trying to work while trying to manage all these different things was like I was drowning. I was completely drowning. And now to be a mom for the second time and actually able to give my child the attention and my family the attention without this heavy thing all consuming my mind is such an incredible like such an incredible experience. >> That's so awesome. So good. So what you just did uh by talking about the differences between the two is so powerful um for future Gabby. So one thing you can do and I don't know if you've done this >> is write a letter or write down the ways I used to feel and how I feel now. >> And this is and you write it out. And so the power of this is when you feel like uhoh I'm feeling those old feelings start to creep up. you go back and you read this letter, you go, "Oh, yeah. That's why that's why I don't want to go back. That's why I want to stay the course." >> It's very It's a very It could be a very powerful tool for future Gabby if those old uh you know, feelings start to pop up again. >> Yeah. Absolutely. >> Yeah. I had a client once do that uh with some substance abuse and he said that whenever he wanted to go back he would read this letter that he wrote uh while he was going through withdrawal and so he wrote it when he was in withdrawal. So he read every he read it and he's like man that kept me away uh like several times just reading that letter I wrote to myself. So it's just just another idea. >> Yeah absolutely I I really like that idea. I do a lot of journaling, so that kind of goes hand inhand with that. >> That's so awesome. >> Gabby, are you following one of our programs? I'd like to set you up with one if you're not. >> Um, I'm not at the moment. No. >> Okay. >> How many days a week are you working out? >> But I would love to. I would love to. Um, I'm probably around three times a week. >> Oh, good. >> But I have like some kettle bells and stuff at home to play around with so I can do little bits whenever. Do you want uh do you want to try to get really strong? >> That kind of scares me. >> So, I come from a family, my husband's family, they're like all competitive lifters. Um his sister is ranked number one and holds record holds for like Olympic lifting and stuff like that. So, I'm completely surrounded by that all the time and it terrifies me. But but yes, I I I understand the benefits and I I do want to be strong forever. >> Okay. Is it an exciting scary like Okay, I I want to do this cuz if you if you are >> Yeah. Like every time every time I every time I lift heavier, I am excited and I'm like, "Wow, like this is amazing what my body can now do." >> All right, good. I'm going to send you math power. >> I'm going to send you math powerlift. Let's get you to hit some PRs. >> Mhm. >> Okay. Amazing. >> Yeah, let's do that. You and uh and keep keep us posted. Let us know how it goes. >> Yeah. Thank you so much. >> You got it. And I really appreciate you calling in. I think your call is going to help a lot of other people. >> Yes. >> No, thank you. This has been a really cool experience. >> Awesome. Great job, guys. >> Thank you, Gabby. We'll send that to >> Okay. Thank you. >> Byebye. >> Oh, that's a nice that's a nice story. What a tough world. I don't know if you you guys ever trained somebody that works in that space. >> So restrictive, >> dude. I Man, I had a client who was like smoking cigarettes, so she wouldn't >> It's extremely rare for uh someone to go through that, especially any anyone you've trained that's been there for four years or more to not come out with an eating disorder. >> Yeah. >> Are you kidding me? Yeah. >> That's like that's that's the standard >> promoted. Yeah. >> It's all eating disorder. It's all dysfunctional. >> Yeah. Yeah. >> All right. I know you like that episode. If you did, check this one out. One of the keys to fat loss is protein. It's true. If you're not eating a high protein diet, you're not going to burn as much body fat as you can. So, today's episode, we're going to talk about the smartest ways to use protein for fat burn and to build muscle. You got to watch this. I wish I understood this earlier in my career. I think it was probably almost 10 years in when I started to just focus on this with clients. >> I knew it was important, but I don't know how important. >> Yeah. I also did I knew what was important and but I also