5 Ways To Get Fitter Without a Single Workout | Mind Pump 2916

All right, this is going to be fun. We're going to talk about five nonworkout ways to shortcut your fitness. That's right. There are ways you can improve your athletic performance, your strength, your endurance that don't involve working out. We're going to talk about them right now. >> Yeah. Now, the reason why these are good or cool is because the best way to improve >> because we're all lazy. >> Thanks. [laughter] They said, >> "How do we do things without exercise?" >> Yeah, dude. That's not that's not why >> uh uh the reason why this is um so valuable is obviously the best way to improve your athletic performance and fitness >> mostly involves exercise. You want to get stronger, you lift heavy, you want to get obvious, >> but there's always there's always a caveat there, right? There's always an asterisk at the bottom, which is >> you can't do more uh than your body can adapt to. You can't do more that continues to compromise recovery when your recovery is such a precious commodity, right? Otherwise, we could just work out all day long. Um, and you would just continue to improve your fitness. But >> you're limited with how much you can exercise by your recovery and your ability to adapt. And that can vary depending on what's happening in your life. if you have more stress in your life, uh your job is difficult, you got kids, whatever, um age, all of these things compromise or reduce your your body's ability to recover and adapt. And so you become limited. It's like, okay, I'm working out four days a week or three days a week, and right now that's like perfect. I wish I could do more to improve my fitness, but I can't work out harder. I can't work out more because when I do, I get kind of fried or I start to overtrain. Well, these are things you can do that have proven benefit. data proven benefits that'll that will improve your fitness that don't compromise your body's ability uh to recover. >> I'm excited to talk about these because I see your first one and uh I'm curious to the I know that there's research to support this and I was actually talking to Katrina the other day um about this. So the first one's the sauna >> sauna post-workout in particular. So, um I'm curious about what and I don't know if you know this off the top of your head or you have access to it quick because I'd like to find out because we were talking about this. Now, my theory is that a lot of the benefits come from the adaptation process and the stretching the capacity at which you can hold a higher temperature for longer. So like when you initially if you if you don't sauna or have experienced it like consistently before the first time you get in it uh you'll see like a man 180 is really hot and 180 for 20 minutes is is kind of tough. You do that long enough and then you could push that to 190 then 200. But even like right now like when I push like crazy temperatures like 220 230 >> I'm like I'm having to like control my breathing and and so I'm having to work at like calming down and being able to handle that to get to that and I couldn't just go right to that. >> And so my theory is that that's where a lot of the benefit comes from. Not just like doing the sauna once or twice. It's that it's the adaptation process of getting better and better at it. So >> where where does that start for somebody? Do you know if it's like at a certain temperature, a certain amount of time, like where do the benefits start to kick in? And like >> the studies that I have pulled up um are uh short 3 weeks, one month, two months where they see dramatic improvements in uh and mostly in V2 max endurance is what you see these huge improvements >> in a short period of time in a very three weeks, four [clears throat] weeks. This is also though what makes sense. This is also what carries over though to um because we know what some of the you know the cardiovascular benefit cardiovascular endurance and benefits that you get for longevity. This this parlays into the longevity benefits, right? Yes. Same same benefits that you're arguing is going to improve performance and your workouts are also what play a role in longevity. >> Well, so it improves blood flow, right? Like that's a big part of the process. But then too, I would imagine because of, you know, the heat tolerance and all that, when you, you know, approach fatigue in your workouts as well, you must have a bit more endurance with it. >> So, here's what the studies show. So, there's there's a few here that I have pulled up and they're really good. They're really good ones. Here we have one. It was a crossover study, which is good. So, both groups experienced both methods with sauna, without sauna. Um, and it was what they did it was 30 minutes of sauna after training. So after their uh their running, they went in the sauna for 30 minutes. It was at 90° C. What is that? Fahrenheit. What's 90°C Fahrenheit? Let's see what that temperature is, Doug. >> So this was 12 to 13 sessions. >> Warm. >> Yeah, it's that sounds hot. >> I don't know what that is in in Fahrenheit. I have no idea. Let's see what that is. But anyway, it was 12 to 13 sessions over 3 weeks. So over a 3-week period. >> 194 That's 194. >> Yeah. So almost 200 degrees. >> That's hot. That's hot. That's very So this is my point. Okay. This is why I wanted to bring this up. This is for my wife selfishly. So, >> cuz she she doesn't like it much more than a 185. >> Yeah. >> And and she and she's out, right? And I I keep telling her that like you need to try and work your way up. I get it. Even if you incrementally just do it from 185 to 187 like cuz I what I I was pretty certain of this. Most these studies are like 194 plus is where the benefit where that are done there. >> Yes. However, I think I would speculate and I would support this. I would be surprised if this was different. I think it needs to be hot, but it needs to be hot uh for the person. [snorts] >> So, I do think like >> Well, yeah. It's like the same way you would scale a workout. That's right. I mean, like obviously I just cuz I think the the studies or I knew the studies were higher like this, I would be like, "Hey, honey, go right to 200." If she's having a hard time, >> she passes out, right? Yeah. Yeah. Like listen, if you're at 185 >> and you and that's hard for you to do that for 20 minutes, hey, next time you get in, try and do it at 187 and like try try and incrementally work. >> Yeah, I think you're I think you're spot on. I think but here's what the studies show. This is what's crazy. Okay, these are competitive male runners. So, they're already athletic. They're already fit. And everybody knows this. When you do a study on someone who's already fit, getting more performance gains is more difficult. It's really easy to get endurance gain with someone who does no exercise. I could do a little bit of exercise in 3 weeks and see these huge >> move the needle quite a bit. >> Huge performance gains uh from someone who's sedentary. You take a competitive runner >> boosting their endurance beyond what they're able to do on their own already competitive. Very difficult. >> You can barely even raise their heart rate. >> It's very difficult. Here's what they found. This is over 3 weeks, 12 to 13 sessions. Runtime to exhaustion at a 5k pace where I was 32%. So 32% uh in improvement to exhaustion. That's a 1.9% better endurance time trial performance, which is huge. Plasma volume went up 7%, red cell volume up 3.5%. So that was in competitive runners. They they've there's more studies on this, but every single one shows these hu uh these huge gains in V2 max and endurance, which is phenomenal. This benefits everybody. Even if you're not an endurance athlete, you're you like to strength train, >> you're these these V2 max improvements are going to give you better lifting sessions. Oh yeah, way better stamina. >> Way better stamina. And And you're not running. I'm not on the treadmill. I'm not out there compromising recovery. In fact, the sauna probably is a net positive when it comes to recovery versus compromising. >> Well, I mean, I I brought this up when one of the last times that we talked about sauna use too, and just my experience with it, too. the other benefits that I think aren't included in this study too that play a role in performance, play a role in recovery, play a role in longevity, and that's like this this ability to go into a a room for 20 to 30 minutes where you're not going to have your phone. >> You're going to be sitting in silence >> and like we just don't do that anymore. Do we disconnect from the internet? Sit in silence. It's a form of meditation, especially for somebody who doesn't >> that maybe not have may not have good practices in place of meditation. don't sit down and sit and fold their legs for 20 minutes in the dark and just sit there. >> There's no psychological stress. >> Yeah. It's like you just go in there and because I can't bring my phone in there and most of them are smaller rooms or whatever that you're by yourself and it's like with your own thoughts and there's got to be some serious carryover and value to that when it comes to recovery, the the mental health benefits that are coming with that. I I just think it's a if you have extra time, you want to improve your fitness, you don't want to compromise recovery, but actually might want to improve your recovery. For me, it's a no-brainer. It's an absolute no-brainer. If you got the extra 20 minutes or whatever, go for it. Here's another one. This one's always cracks me up because when I see the studies, the studies always confirm that this works, but it sounds so weird. Visualization. >> So great. visualizing yourself performing a perfect squat >> or or practicing free throws, whatever the skill is. >> Tell me you have the free throw study. Do you have that ex >> I don't have that exact such a good one. I wish I I You're better at at regurgitating exactly what it it said, but it's the one where they one one player basically practiced the free throws, >> the other one just visualized it, and the third guy did nothing. >> Did nothing. And the guy who just visualized performed as well as the person who shot all the free throws, which is so crazy to think that. >> Well, if you if you so you need to understand how this works. So the way this works is so much of your athletic performance. There are actual like uh you know nuts and bolts things that are happening in your body that contribute to strength and endurance, right? There's muscle fiber size, there's glycogen that you can store, ATP production, um you know how strong your bones are, like all that stuff contributes to your performance. But there's another component which is this massive computer that controls all the movement that that that pushes the buttons, right? That tells your muscles when to contract, how hard to contract, when to relax, the positioning of your body, right? So much of of of technique and skill is position and and all that stuff. Uh that comes from your brain. >> Yeah. Yeah. >> That comes from this this >> it's all pattern recognition and you're you're banking all that into your subconscious. >> That's right. So, to give you an example, um I can I've done this many times. I know you guys have. I've taken many clients who already strength train quite a bit and I've I've watched their technique on, let's say, a bench press, which is very technical exercise, and I've changed just a couple things in their technique and had them add five pounds to the bench right then and there. >> Yeah. >> They like hit a new PR because I got them to maximize uh their technique. You can do this by visualizing. So, what does this look like? This is cool. It's a cool hack, right? What can you do? While you're in your workout, you know what you have to do in between your sets? Rest. >> Yes. >> You know what you could do >> in your mind? Practice the perfect whatever lift you're doing, the perfect press, the perfect overhead, the perfect row, and visualize what that's like. When you get into the set, you're going to be better. Well, I'm sure too just like neuromuscular wise like the recruitment process itself just the focus of it and that intensity of focus around it like what percentage you know let's say 15 to 20% more muscle fibers you recruit as a result of you just you know activating that. I'm wondering too like you guys remember I forget where we were. I don't know if we were like at the body shop or whatever. They were messing around with like neural feedback where you had like a dot on the screen and you kind of just like >> it would train you uh to basically like uh respond and everything and to visualize more effectively and get you kind of zone get you like into the zone a lot quicker. >> Yeah, I remember that. I remember that >> Doug pulled up the study. This this is one of my favorite studies. I think it's so amazing. Right. So it was >> [laughter] >> So it was they and I can't remember how many shots it was though D. I think there was like a thousand shots in the day or something like that. Physical practice visual visualization only and no practice. The physical person who obviously shot the thousand free throws or whatever it was got 24% increase improved. The vis visualization people got 23%. [laughter] >> Almost identical to the person that actually went in and put the reps in and and did reps. >> Insane. >> Yeah. >> That's so crazy. >> Now here's the deal. physical practice, you're going to get more physical adaptations. >> Combo it, you're going to get much more. >> Oh, yeah. Oh, the studies show that comboing is the best, right? But, you know, you're physically throwing a ball, the strength gains and all that stuff, you're going to get more of that. But the skill and technique of the free throw, >> you know what's crazy what this also highlights, which I think uh uh maybe you guys can relate to and in a certain aspect of your life or we know somebody >> who's obsessed about something. >> Mhm. >> And that's part of probably why they became so great. >> Think about it all the time. Hyper >> focus. Absolutely. >> Yeah. Name whatever said thing like it's like you obsessed over it. You're visualizing constantly. >> Totally. >> Thinking about it and it talks I mean this is just a perfect example of like how powerful that is is just constantly thinking about it all the time. >> Here's another one that everybody knows but doesn't know. I think we all know when I'm going to say it, everyone's going to be like, "Oh yeah, of course." Music. >> Music has this incredible measurable effect on athletic performance. Uh increased time to exhaustion. uh changes in perception of pain. >> Uh music has this uh profound impact on a and everybody knows this like when I like I said when I say of course >> I know >> but um the state the studies on this are incredible. My favorite are the reduced perceived exertion and uh benefits in strength endurance and uh high intensity essentially the pain that you feel the exhaustion that you feel music changes how you perceive it. >> Yeah. Because there there is there are real pain signals, but how you perceive it is part of how it feels, >> right? >> And so, yeah, a personal example for me, you know, I grew up watching the Rocky movies. Love them. Talk about them on the show all the time. Absolutely love them. Um, and one of them was so instrumental with my workouts because when I first started watching this movie, I also started working out. It was Rocky 4, the one where he fights the Russian. There's there's all those those compilations of him, you know, running montage. And so I have this like association like when I hear that those montage songs I remember the movie and how it made me feel as a kid and it's right around the time I started working out >> till this day if I'm doing something to exhaustion and I feel like I can't do it anymore. If that song plays literally what happens to me is I get the chills. I literally feel the chills and I can keep going. >> You know it's funny >> and it's all because of the perceived my the perception of the pain change. I have yeah very similar but it's uh from Karate Kid and it's uh the best around you [laughter] know and I'll play that every now and then because it dude it's the words it's like you know it's the nostalgia but yeah it's just like >> you're the best >> get ready to kick ass in the old valley competition [laughter] >> and you just get into it >> except you're Johnny. >> Yeah except Johnny. Yeah, >> it was a legal kick. So you got to give him that. [laughter] He actually won. >> I love that. You know what I used to do back in the day? [snorts] So, when I first became uh I was an I think I was a senior sales counselor. I wasn't even an assistant manager yet. So, I'm 18. So, it's what year is this? 1997. And back in the day, this is the 24-hour fitness on Hills, the old one. It's not even there anymore. Uh and we used to the general manager's office controlled the music and there were we had a back then we had like it might have been satellite where you could pick different stations. >> Yeah, satellite. You only had like 12 or something. >> Yeah, like certain stations. There was also a CD player that you could play if you wanted to change it. Nobody ever did that. It was always satellite. >> But I used to have fun with this. So the old GM office was by the front desk and it had glass tint and if you looked out there was the cardio. So back in the day the rooms were all divided. So you had cardio room, then you have to walk into the room for free. But the cardio was right when you walked in. And I used to do this with my staff. I'd have them come in the office and I'd be like, "Watch this guys." And I'd turn the music off. So you'd see people running the treadmill. I say, "Check this out. Watch them running." They'd be running. I say, "Watch this." I turn off the music. >> Put techno on. >> No, I put Rocky. >> Oh, Rocky. >> Yeah. Yeah. I put the the Rocky one. You know, the the famous one, right? And I hit play. I said, "Watch this." I say, "I give it 30 seconds." >> What's the effort, >> bro? Yeah. >> People be running 30 seconds into the song, everybody's turning the speed up. Everybody on the treadmills. We would start cring arms going up like, "Yeah, >> I [laughter] love it." >> So great. >> It does affect you for sure. >> All right, next one. This is a chemical enhancement. Caffeine. Caffeine is the most consistently supported uh immediate improvement athletic performance erogenic aid. This it works. It works. Everybody knows it works. It's about 3 to six milligrams per kilogram or body of body mass. This is what >> the whole industry >> what the data shows. It's very well studied. >> It's uh it's interesting. Um I haven't used a preworkout in a long time. Probably a year and a half, [snorts] two years, maybe longer since I've used it. >> Really? Yeah. Yeah. >> You just coffee? I just I I consistently have our energy drinks and by the time I actually get to my workout, I've capped myself at my c. >> Oh, so you're That's right. Because you have them early in the day. >> Yeah. So, I shut it down. I just You're not even using caffeine. >> I don't even I don't even use it. But I had a workout in the weekend the other day and I had only had my cup of coffee in the morning. So, I'm like, "Oh, I got 400 milligrams of caffeine to spare." So, I'm like, "Oh, this will be a good time to have like a 200 something milligram." I you you get so it's funny how adapted because I'm drinking these hundred something whatever you know milligrams of of caffeine a shot and then all a sudden go do a 250 or 300 >> right before your workout. >> Oh right before the workout and I'm reminded of like oh wow I forget how effective that is. >> Be careful. >> Yeah. I just I hadn't had I hadn't done that in a in a long time. And in my head I'm going oh I've been consistently taking 600 milligrams of caffeine a day. So what's this 250 going to really or 300 going to affect me in a workout? But I hadn't done it all in one shot like that. And it was just like, "Oh, wow." This was, you feel it. It's such a immediate thing if you're >> I gave my buddy I gave my buddy Justin, he's the guy I train, the the ER doctor. I gave him a pre-workout cuz sometimes he does uh shifts and he's like, "Man, I'm so dead. It's so hard." I'm like, "Are you okay with caffeine or is that going to mess you up?" And he's like, "No, sometimes it's good." So anyway, he sent me a message the other day. He's like, >> "My face was itching, but then it went away." [laughter] And I was He's like, "Man, I was I was on fire, dude." He's like, "Mr. Like, you're taking a pre-workout to go, you know, save some lives, which is cool. Definitely work." Uh last is a good night of sleep. So uh the data on this is pretty remarkable. There's more data on poor sleep than there is on like a good night of sleep, but poor sleep is so detrimental to athletic performance and in particular injury risk. >> Yeah. >> You almost nothing you can do uh will raise your risk of injury more than having a crappy night of sleep before does not respond the same. No, >> it it just it Yeah, it's a real big problem if you don't get good sleep. I don't I don't know if it's because this is something in the last few years that I've just tracked so consistently for so long now, but I can routinely predict I'm going to have a good workout based off of my sleep patterns. Oh, yeah. I mean, I I can like I can see connect the dots. >> I can go, okay, uh 87, 85, 92 scores in a week. I'm like, oh, this workout's going to be good. Flip that. I can have a 70 sleep score, 65 sleep score, 80 sleep score, and it's like, oh, I don't know how good this is. This is a hit or miss. Or then I could have like a backtoback bad sleep days. It's like guaranteed terrible workout. I mean, it's that predictable for me. >> Yeah. I I literally like um scheduled out a time to do the PR when I was doing that whole series and all this kind of stuff. And like >> I was basing it completely off of like the two days prior that I got sleep. And it was like I actually moved it out because I was like, "No, I just I didn't get that optimal sleep." And then once I got the optimal sleep, >> you completely felt that and you're like, "Oh my god, today's the day." And it just, you know, >> you know where I feel it the most is uh in my mobility. If I have poor sleep, I am like it's like my mobility goes down like 15%. >> So my mobility, stiffness, I just feel that's how I know I can't push the weight on a backtoback like bad rest day like that. And it does. It takes two good days. Like even one good day, like I feel okay, but I and I'll get a workout in, but it's not till the the second good day in a row do I feel like >> that's when you're huming. You're like, "Oh man, all this I've just I've just noticed a huge difference from that." >> Speaking of stiffness, so uh [laughter] not what you think, Justin. >> Sorry. You just opened. >> My bad. Uh joint stiffness. Uh the I got I got to shout out the Organifi creatine shoes. Okay, so I've tried lots of creatine gummies. >> They're so good. Theirs tastes the best. What theirs has in it? So, it's got uh it's got really good dose of creatine there. Five milligrams. Tart cherry tastes five grams. Sorry. It's the tart cherry. Yeah. >> Tarte cherry. You guys know what its effects on inflammation are? >> Um, no. I remember you telling us though. >> It's phenomenal. It's phenomenal. So, I'm I'm using theirs uh as my primary source of creatine because of, you know, I'm doing jiu-jitsu. Yeah. >> So, I need the anti-inflammatory effects. Yeah. So, that's the source of creatine I'm I'm going. >> Well, you brought that up when they were formulating this whole thing. >> They also they taste the best. They had the best texture. Good. >> Yeah, they taste they have the I know I know we had this debate the other day and I was just like I think the the organified creatine gummies are the best tasty far. By far and they're sourced by crepe here, right? That's the creatine they have in there, >> Doug. I believe so. Yeah, it's well sourced. >> Drew's always got good. >> Yeah, cuz you know what sucks about uh about creatine chews or gummies uh is when they do third party testing, bro, so many of them don't have a single ounce not a drop of creatine. >> Crazy. >> They're selling candy to lifters and telling them it's creatine. Not only they lying, but they're also just selling candy. >> Yeah. I wonder now too cuz you know back a little bit uh I remember they said there's like a shortage happening now because everybody's like on the protein kick and you know now like the sourcing must be even more like like riddled with shers out there. >> Creapure is one of the best sources of creatine. >> I heard whey is going up in price right now. Is it spiking right now? >> Yeah. Well, you know, fitness creatine uh whey protein or protein in general is going mainstream. Part of it I want to say is uh I think fitness media has done a there's it's just more mainstream, but I think a big part of it is the GLP surge. More and more people are aware of the potential muscle loss >> from GLP and so they're all looking, okay, what do I do to prevent muscle loss? increase my protein and then create >> and and it makes that makes sense cuz liquid shakes are so much easier when you can't eat. >> That's right. So >> 100%. I got to share with you guys. So I just had this so I wor I just signed up at a different gym uh because it's closer to my house and my and Jessica signed up with the kids because they have an outdoor pool and we're trying to teach the kids how to swim this summer. So have you guys ever been to Aback? >> I I a long time ago. Okay. >> So [clears throat] are you not going to the other one anymore? I froze it for now cuz I wanted to test this other place. >> What was that like by the way? Sorry not to catch your story. Freeze. Yeah, it was easy. It was no >> remember back in the days it used to be like a hold on let me go get the manager magic comes out. Uh it's going to be about this that you bring a note in. >> Can you fill out this and write a letter fax it to our our you know home office. No. Anyway, no that was easy. But um so I didn't know this AVAC's been there for like 40 years I think. Long time. It's a long time. Anyway, it's it's a it's a great gym. It's a great facility, right? They got lots of stuff in there. But it's been there for like 40 years. So, the reason why I wanted to maybe work out there is it's closer to home and it's easier for me to go there and then come here type of deal. Plus, I like to go there on the off days with the kids anyway. So, I'm paying day day fees. So, I'm like, let me just switch and see what's up. So, I'm working out in there today and they have equipment. They have two areas where you can lift. There's an indoor one and then they have this outdoor lifting area. >> And the outdoor lifting area has older strength training equipment. >> Oh, cool. >> So, you can tell that AVAC's been there for a while. So, like, you know, we're going to buy new equipment. Let's move this stuff out here, keep it in there type of deal. Yeah, totally get it. But it's clean, but it's all old older equipment. And I know you guys have exper I know Adam and you and I have talked about this old strength training equipment is just feels better. >> Did you Did you Did you see by the way this this was just last week uh Joe De Franco's story? >> No. >> Oh, I was totally Oh, yeah. I was totally So, he was at I wish you would have seen his story. Maybe he he'll still have the video. >> He was in some He was at some place. I don't know where he was at some old office and he did a whole video walk through and they had he had all of them all of the old chain >> like oh yeah and and so and he he was doing the video and he showed the pullover machine I'm like oh greatest machine it was all the chain old stuff all the old stuff everything you could think of he he had found it where it's at >> so everybody in our age group >> was in a story I don't know if he did it on his post Doug so you might be able to find it feels way better >> listen you run into guys in their 40s 50s60 60s who've been lifting weight their whole life, they will all say the same thing. The equipment >> back in the day, obviously free weights are the same, >> but the machines back in the day were better. Now, I chocked it up to nostalgia. I'm like, maybe it's just cuz I have an association. >> No, no, whatever. >> They feel better. >> Okay, they are. So, again, I went to the I went >> just cuz the chains are are dangerous for people or is this >> So, I looked it up. I actually looked it up because I >> That's why, right? >> Well, there's there's more to it. >> Okay. So I looked up, you know, why, you know, basically is it actually different or is it just my own nostalgia? Because I never really researched it, but I always felt it. >> And it's true. Old school machines, >> they were designed uh for bodybuilders and lifters. So when they designed equipment in the '9s, strength training was not nearly as mainstream as it is today. The people who lift the weights in the '90s, >> a lot of them were like fanatics. And we knew this like when I managed gyms in the late '9s, >> the cardio space was that was like the this is where you took your your potential members. Strength training had to sell people on lifting weights back in the day. >> Uh it just not a lot of people did it. Now the footprint is changing. The footprint is more strength training, less cardio as people figure out and and you know start to learn how effective it is, how great it is or whatever. But equipment back then was designed purely for athletes and bodybuilders. It was not designed for space saving. It was not designed to be safe or to switch easily or to clean easily. It was like they would test it on on guys who were like serious lifters like this works. >> That's why it's so different. It feels different because it's better. >> Yeah. >> It's better for lift. It's just harder to takes up more space. >> What's funny is that they did all these changes and stuff like that for all the reasons you're talking about. And it's like >> that those old ones last forever. >> Yes. Yeah, I mean we some WD40 is about all you need [laughter] to keep those suckers running where I felt like the belt ones and all the cable [ __ ] ones are always were breaking down in the gym. You remember the gym there was always three to five machines down the gym and that was part of your job was how fast could you get these things repaired constantly. >> So I just so this is what it says here also older commercial equipment used heavier gauge steel, more robust frames and simpler overengineered mechanics built for high volume serious training. They were designed with bodybuilders and strength athletes in mind. And then much uh you know current commercial equipment prioritizes lower production cost, easier maintenance and hight traffic settings, quicker user turnover, aesthetic finishes and reduced injury liability. >> Yeah. All all the lame stuff. >> Yes, [laughter] dude. But it's true. Like I'm using this older equipment in the outdoor area and I'm like, "Oh, this feels good." >> If we if we had >> got to have a little danger. If we had the space, I would be so down to collect these with >> like just slowly. >> God, don't just refurbish it. I would. >> Could you imagine opening a gym and it's all vintage? It's all refurbished. Vintage strength training. >> We probably just had to have some sort of a different liability waiver that we sign like you Yeah. lift at your own risk. [laughter] >> You got to sign it off before gets caught before you >> You could even design the inside of the to look vintage. You know what I You could put like the lights and everything in there. Walk in there. Everything's, you know, changed. >> It would be cool. I mean, even if we just started like slowly like collecting them like the pullover one and the the donkey calf raise that goes to 600 lb and go [laughter] slowly just collecting all these great old school machines. Yeah, I would be down. I love it. >> No, I totally, man. I have uh >> I have something embarrassing to admit. >> Oh, >> yeah. Know, you know, I'm super embarrassed. >> Can we guess? >> Yeah. [laughter] It's really cute. What's embarrassing? >> Where do we go? >> I don't know if I want you to guess. This is [laughter] >> I'm like, "No, bro. I wasn't going to say that on the podcast." >> I'm just kidding. No, dude. Go ahead. Another injury. >> I uh No, but it's along It's along those lines. >> No. Well, it's what what it is is that >> Does this have to do with your pickle ball? >> Yes. >> I like it a lot. >> That's what's embarrassing. >> Yeah, it's embarrassing to admit that I like it. Yeah. It's kind of a It's kind of like you know it's like the sport they say that like if you can't play tennis you play pickle ball that type of deal. Of course. >> Yeah. You don't have to move. It's like >> I mean you I mean I was drenched in sweat so you definitely get a workout. But it's like the perfect level of intensity >> that I could have. I didn't stretch. I didn't do I just >> kids to old ladies. >> I just got out there and played and had fun competitive. sweat my ass off and I'm like and I didn't have to prime for 45 minutes. >> I've been holding out cuz I know exactly I'd have the same response. I would love it. >> I was so reluctant and I've been and I had multiple people tell me I mean remember we had um Stan Evering that was like >> he's obsessed everywhere he travels he has to go find a pickle ball cart. I was just like kind of laughing about it whatever. >> So I've had lots of people tell me our good friends you >> have your fanny pack and your your New Balance. >> Oh man I've I'm already Yeah. I'm already I already went out and scoped out where all the courts Oh, yes I did. Are you going to compete? >> I'm not going to compete. I'm going to play. >> They have competitions. >> Oh, I know. >> No, no. My buddy plays all the time and they have levels of competition. He's super into it. >> It's like anything, right? You know, it's definitely for sure you know. Hold on. You're going to compete. I There's no way you can't. >> What I wanted to do and I this has been bothering me for so long is that I haven't the competitive side of I say you don't know how to not have that. >> Yeah. So it's so it it gave me a taste of that and I went, "Oh, this is this is going to be cool because I don't feel nervous." Now get granted, you can hurt yourself doing anything, >> but the level is definitely you know what I'm saying? Like it's like >> Did you get sore? >> No. >> Oh, good. >> Yeah, that's what I didn't get sore. I didn't hurt myself. I didn't warm up and I got a great little workout and I had some competitive fun. >> It's like bowling with gutter guards. >> It's like It's just a step. So I >> You're not talking crap, bro. You're going to go [laughter] play next. I have to hold out. >> Hey, I'm recruiting him next, dog. I'm recruiting him next. >> Hey, can you guys please compete? >> Well, you have doubles. Can you >> What I'm trying to work on [laughter] is this guy that changed his tennis court to a pickle ball court. >> Well, yeah, temporarily. >> Ultimately, I want it to be a tennis court. >> I'm going to conver Yeah, we're going to be into it. >> Adam closes. >> No one's going to play. You know, you're going to do it. >> Exactly. Might as well give it a multi-purpose court. Who knows? >> Yeah. [clears throat] Yeah. It's going to be a multi-purpose court. >> Okay. Okay. We'll see. We'll see. You know why? cuz we're all, you know, just like >> if you're willing to chip in and pay for it. Yeah. >> I I Well, I would consider it if I get a gate key. >> I full body garage key. I will I will definitely I will Hey, >> it was a lot of fun. It was a lot of fun and uh I had not played yet. Obviously, >> I so badly want to watch you guys compete. >> I'm related to to you. >> I'll cheer for you guys. >> Yeah, [laughter] >> just I'll sit you'll have like >> I mean it's my stands with you. >> It's my first time like so I was just like learning the rules and all the things and how to play and stuff like that. Is it like the same rules as tennis just with a pickle ball? >> Similar. There's some a little bit difference like the the serving and the points and the like >> Tell me a pickle ball word that's for only pickle ball that I don't know. >> Get out of the kitchen. >> No way. >> Yeah, I don't even know what that is. What is the kitchen? >> Okay, so the kitchen is considered the front part. Okay, so what you can't do in pickle ball that you can do in tennis, you can't brush the net and spike it down. >> Ah, >> so the kitchen is that that you'll see in a in a pickle ball court they have that probably. >> So you have to stay out of that. >> No, you go in there. You can't you have to go underhand. Oh, you can't spike down. >> You can't spike down if you're in the kitchen. Okay. >> So, it's that's they call it the kitchen and there's all kinds of slang around that too. Like, oh, you left the refrigerator door open cuz you know people there's like all this talk that they do. Oh, yeah. This is hilarious. >> Were you playing people, you know, or you had a >> Yeah. Yeah. Yeah. I was good friends of ours that have they have a pickle ball court on their house. Yeah. And so, uh, absolutely probably my first time an epic experience to play pickle ball. >> You know what's cool about all these different things? For sure there's going to be a kind of shoe that you need to wear. There's a type of uniform. You're going to get into all it cuz I've never seen you get into anything [laughter] and not get all of the stuff. >> The gloves. >> You're going to get gloves. You're going to get everything. You get the embroidered jacket, >> the visor, whatever. >> That's why I'm embarrassed because it like it looks pretty silly and ridiculous. You know what I'm saying? So, who knows if I if I go that far. >> They just kill the movie. Did you watch it? >> That's how I know all the lingo cuz I don't know it from the one time I played pickle ball with my friends. >> But I watched the movie. The movie. So the Okay. the premise of this this it's a comedy. It's a it's a um Ben Stiller comedy, right? >> Mhm. >> And it's cheesy, funny. It's like it's a it's a good throwaway movie or you got nothing to watch, watch it. It's funny, but it's not like right out there. >> It's not on par with like dodgeball or whatever. >> Uh dodgeball was to me was a classic, you know, because it was so original, but it is like in that vein. >> Okay. >> Um then the premise of it is which is what I find what I think is interesting about it is this is probably really happening. It never once dawned on me because I'm not into this until now. And uh it's this um tennis um club, like really high-end fancy tennis club. They got like 30 40 courts kind of like what we have over here, the rack in Los. But uh all these people are wanting to convert the tennis courts to pickle ball courts because pickle ball is becoming so popular. [snorts] >> And I was like, "Oh, I bet that I mean pickle ball is like one of the fastest growing sports right now. >> Piss off." And I bet a lot of tennis tennis clubs are don't get a lot of traffic and it's probably a lot of times tennis courts are empty and not being used. I mean, I've been over to Los Angeles many times and seen three courts not being used. Like it's it happens all the time. But pickle ball is so crazy right now. You can't even go you go find me a pickle ball court somewhere, it will be someone's be using it right now, middle of the day all day long. Like that's how crazy it's become. And so this whole comedy is about this like the old guard. Yeah. the old guard trying to hold on to this is a tennis court place, but then all these people moving in being and they're slowly converting these tennis courts over to >> I I did tell you I played in a dodgeball uh league when I was in in college and then afterwards for a while >> Oh, that's fun. >> Yeah, it was a good time. We're team Balling. >> Ballstein? >> Yeah. Why? >> Yeah. From Zoolander. >> Oh, yeah. Yeah. Yeah. Yeah. I used to love >> male models. >> Do you guys remember um Nation Ball? It was a type of dodgeball. Do you remember that? >> No. Nation ball. >> Yeah. That was called Nation Ball and you had like goalie like you had someone on the other side that was on your team and they tried to throw the opposite direction and anyway it was similar to dodgeball. That's a fun sport. >> That was so much fun, dude. >> They don't let kids play that anymore. You know that, right? >> That's so cool. >> Yeah. You can't do steal the bacon. You can't do red rover. You can't do >> I understand red rover. I've seen a few broken arms [laughter] like that. >> That's why they got cry closets. >> But but dodgeball was like then again used to blast. You could blast somebody. I could still smell the the red rubber ball. >> The sound of the red rubber ball. >> Oh, [laughter] I can't too. When you hit the like the way it dings and the way it hums too through the air, [laughter] a real good one, it'll leave like some of those like marks like lines like checkered. >> Isn't that funny how like how the stuff like that like a smell or a sound or something like that can stay with you for that long? Yeah. No, I could I could >> I was going to say, Adam, when you're playing cuz if you're going to play regularly, uh try uh taking the Troscriptions um uh Tromune before. That's So that's the one for immune system, but it's for stamina, too. >> Oh, >> it's got the really really high extract. >> I mean, I have that. I wouldn't think to use it for that >> for stamina. It's really good. So, it's got >> Yes. But it's got the the the compound in corpses. It's got the highest amount of the active ingredient that I've ever seen. >> Oh, interesting. >> Yeah. Take that before you you go play and see if you notice a difference. Oh, interesting. >> Yeah, I'm going to I'm going to get I'm going to have some more sent to us cuz it's all gone cuz I'm going to take it before uh jiu-jitsu. >> They're going, aren't they? They're going they're going away from uh retail and only medical, right? >> Only only to practitioners that's going to be switching. >> So, I So, when the audience hears this, >> get it as soon as you can. Pretty soon you won't be able to get it unless you go through a actual >> practitioner. And we should probably announce that because I know at one point our uh customer we're there are the the partnership uh that we have with them will the advertising side you'll hear it freeze on the show but not because we don't think the product is amazing. It's because they're no longer going to be selling to direct to uh consumer and they are going through practitioners. >> So when you no longer hear us talk about it, it's not a matter of uh it wasn't a great partnership, it wasn't a great product. It's that they are just going away from direct to consumer and straight know him a little bit better know him a little bit better than I do. >> I No, I'm not 100% but I you know it makes sense from this standpoint. They're they their supplements are the most medical grade. I think that's that maybe the best word to to describe uh that I've ever seen. Like their dosing >> Yeah. >> Uh is high. It's like medical grade. >> Yeah. Like like if you take their supplement, if you want to feel something, then you could try try their stuff. You'll feel it. >> Like all their stuff I >> This is why each little box only comes with like four of those little squares that have >> I mean each one you can break into four other >> I wouldn't even mess around with any other methyline blue out there. That's for sure. >> No, I've tried other. Yeah, I >> Oh, I didn't even think about I have I still have I have some of that at the house, too. So, I could I totally do that. But I tell you what, >> I'm still taking that. >> Pickle ball's cool, dude. [laughter] >> It's cool. It is. It's just going to circle back, dude. I like I liked it a lot more. >> We got that one in Campbell like right off the freeway. >> What I just signed up has, >> dude. There used to be a fries. >> Everywhere does that. They turn that into a whole indoor. The whole thing is pickle. It's blown up like crazy. And I get it now. I get it because and it was awesome because Katrina and I played on a team together against another couple. It's our first time playing. >> So, yeah. to for me to be able to pick up a sport with my wife the very first time and we almost won. >> So like here we are playing somebody who >> You know what it makes sense. It makes sense because um exercise that includes socialization. >> Yes. >> That also uh has a lower risk of injury. Makes sense that it would go through the roof. >> That's I get it now. I get why cuz I always I looked at it as kind of cheesy or just like it's just again probably what the stigma is. Oh, these are people who can't play tennis so they play pickle ball, right? [laughter] But when you when you when you understand that part of it, it's definitely like social fun. >> If you can combine exercise with socialization, you have you have hit the gold. I mean, that's for for the average person that like if you're a fitness fanatic, doesn't matter. Like, I'm going to work out no matter what. >> But the average person is not a fitness fanatic. They don't fall in love with working out. And what the data shows the most consistent people are people who who are not fitness fanatics are ones who who do some kind of exercise. And there's a a component of community. >> Well, I got to tell you, I'd rather uh play pickle ball with Courtney than go antiquing. >> What? [laughter] >> What's What's antiquing? >> Horrible. Have you guys ever had to do that? >> Is that where you go around looking for antiques? >> Yeah. And it I didn't even know it had a term. I don't I mean I think the the term antiquing was actually something else like back. Remember they used to take like like I don't know if it was baby power or whatever and they hit you in the face with it. >> That was called antiquing somebody. >> Why did you wait? Why do you mean what do you mean remember? That didn't happen. That was a thing. You guys don't remember? [laughter] >> I don't remember that. No, >> it was a thing. It was like uh you know when everybody's planking or uh like this was like a trend like the cheese one like the cheese one where people throw the cheese on your face. >> I don't know why what the thought process was with it, but >> I didn't know that was called antiquing. >> Doug put was antiquing throwing baby powder on someone's face. >> Yeah. >> Yeah. Just just fact check me here. >> I don't So that was a thing. >> That was a thing. Anyway, I thought you were talking about [laughter] >> I totally just hijacked your story. >> Make sure. Yeah, make sure I'm I'm not just speaking out of >> But now you got me all curious about throwing bacon powders. >> No, look that up. But like what I Yeah, you're right, Justin. Of course. Commonly class is a classic jackass. Yeah. >> Oh, that's where it all started. >> Oh, that's right. Oh, yeah. >> I remember it now. >> Where they're sleeping just Yeah. >> They just run up on them and just Yeah, I remember. >> Throw this white powder and it just plumes. Now I understand why it means antiquing. Cuz we have white powder all over yourself. >> Yeah. You look like you're look like a ghost. I don't know. >> I want to do that. Throwback. >> Jeez. I'm all like, >> "Yeah, remember that term and nobody knows." Cool. All right. Um [laughter] >> anyway, so yeah. So it's like >> history lesson. >> The stuffiest um dude, these places, they're like sheds and there's like no AC in them and then it's like all old. To me it's like all old trash. All it reminds me of is like I I've I in my childhood my my mom is very thrifty and very like bargain hunty and like would just bring me on errands all the time and like I would go I literally dumpster dive like in this they call it the bargain barn but really it's like dumpsters dude and like you pay for things by the the pound. [laughter] >> So if that says anything it's [clears throat] just trash dude like like come on like this. Anyways, [laughter] I'm a little tainted by that, but so like we're only doing this because we're trying to like get stuff to kind of decorate like these shelves to make, you know, our house more presentable. We're going to put on the market, you know, do all this stuff. And so you like have to find and AI is great now cuz you can kind of like, >> you know, at least find an idea of like some things that could fit those needs. >> Uh so like but now you have to hunt for it. It's like it's not obvious and like there's only a few amount of stores. So this place in SoCal there's like a few of these antique stores and like I'm in there [laughter] all these like old ladies and I'm like look like sifting through like >> elbowing somebody into a product >> I almost broke some like vase and I caught it and I was just hot and sweating and dude it's it's just an awful experience dude. [laughter] >> Did you get did you guys find what you wanted? >> We found a few things but it was just like you know I think people get like a thrill out of that. >> Oh know some people love that. Some people love hunting. for a piece like that and finding it for a bargain. Yeah. Like that's what it is. It's just like this would have been >> $300. It's crazy. They would sell it for this. >> Is there anything that you guys would really like that's old? Like is there anything you'd be into? >> Oh, I love So we have and we have it at our house um Katrina's which uh old furniture is very cool. It is cool. >> It's wellade, heavy, durable. >> Well made. Yeah. With the the wood. >> Yeah. We like we have the one we have in our bedroom is 100 years old and we reanded it, refinished it. When I first when I first did it, it was hard for me to wrap my brain around cuz I'm like, I'm paying more to refurbish this thing than I could for a brand new. >> Yeah. But they're made so sturdy, >> right? And and then when it was all done, they refurbished it so up todate and style now that it looks modern, but it's like heavy wood. And so like that's an antique thing that was that's really valuable. >> You know what I love? That's like old stuff. And you don't you can find originals that are really expensive, but you can get copies. But I I don't know what it is. I'm fascinated by old uh war propaganda. >> Oh, my buddy is into the old old planes. He's he the art where my one with the Camaros at right in the garage. >> It's one of those big huge ones. Uh he hangs old airplane wings. >> That's so cool. >> Yeah. Yeah. And he finds airplane old parts that are like Yeah. Yeah. He's like super into that. I also would love like I love some I've done this before where I'll look up old supplement uh labels and old gym equipment and old like that kind of I could see you know having some of that stuff. >> You probably like old records. I'm sure >> old records and and maybe like uh tobacco pipes and you know stuff like that. >> Remember we all Hey, remember we all remember it was me. Was it me who did that? >> Yeah, dude. Right next to like this. >> You know what? Listen, I'll tell you something right now. Having like natural sales skills can sometimes be used [laughter] Cuz Adam's done this a couple times where he gets an impulsive, you know, itch and he makes us jump on like, "What was that?" >> Pipe smokers now. >> Well, there was it right when we first moved pipes. >> When we first moved into this, there was a a smoke shop. >> I like that phase we were in, dude. >> It lasted like 3 days. [laughter] >> We were cool. >> We did it for a while. You know what it was? It was also back in the day when the business was still early years and we didn't have a bunch of time. >> Yeah. There was like four of us. [laughter] There's four of us. We got We had to record a couple episodes here, dude. >> Yeah. Yeah, dude. We were We [laughter] were smoking we were smoking tobacco. What's wrong with us? >> Not to fire. >> We're a fitness podcast. >> Oh, god. Because the store was there. It must have just been around a time too when I was into that, you know, was probably personally into it. Then I brought you and I think everybody was like, "Oh yeah, I want I've always wanted a pipe." Wasn't hard to >> I got into cigars right after that. And yeah, so I was like, I could probably get back into that down the road. Dude, I got to share with you guys uh a peptide that I got from our partners at uh MP Hormones. So, it's or you can take it orally. I think I told you guys about it. >> What's it for? >> So, it's called five amino 1MQ. And what it does is it inhibits the an enzyme that breaks down NAD in the cells. So, in other words, you take it and you get more NAD in the cells naturally. Um and it also encourages um like thermogenesis. Okay? So it they could take white fat for example, make it act more like brown fat. Yeah. >> With more of a thermogenic effect. Anyway, I've they're capsules. So you don't have to inject it. You buy they're capsules. The dose is between 50 to some people will take as much as 200 milligrams. So I started at the 50 and I noticed like a little bit more energy or whatever. And so I'm started scaling up just to see. Today I used 150 milligrams uh before my workout and and it does boost uh metabolic rate, right? So I took it, bro. I was sweating. >> That's how you always know with something like that. >> No, like really like sweating sweating like a lot. And my body was hot and warm. I'm like, whoa. Now, it wasn't uncomfortable. >> It was just noticeable. >> So, like, and so people take it for energy, but people also take it for fat loss. And I can see why. >> I bet you >> I bet you it would probably increase my caloric expenditure by 100 or 200. >> Well, there's something about that. >> Doesn't sound like a lot, but that's like, you know, adds up. That's like 20 30 minutes cardio. There's something about that breaking the sweat earlier too, like that once you break your sweat in anything, whether you're doing like a run cardio-wise or training, it's like I feel like there's like a switch that happens where you're all a sudden like I'm into the workout now. Getting to the sweat sometimes >> is a little bit of effort and work and you're dragging your feet together and then you break that sweat and then it's like, okay, now I'm in my in my flow. >> But I could see like, you know, because there's always there's always the promise of like fat burning supplements, right? Makes your body burn more calories. Really, one of the only ways to really do that with something is to increase energy expenditure and naturally. And and when that happens, it has to get released somewhere. >> And so, the way it would get released is through heat. >> And there's a lot of thermogenic supplements that supposedly do this, but they they really don't do much if anything. There might be stimulant. They give you a little bit of energy boost, but you're not going to like, >> man, I'm telling you, >> this was make your heart Yeah. pump a little. >> It was just it was I was just sweating. >> I could definitely tell it was doing something. So, I'm going to look up some more some more studies on it, but I if I had to estimate, >> I would estimate based on how I felt like it's it was probably >> probably 100 more calories just from >> interesting sitting there. >> Oh, you should try You should track and see what it is. >> I'm going to track I am. I'm going to track and see what that >> Are you guys' kids back in school? Did Bri go back? >> Yeah, Bri heads back on Wednesday. >> Your son go back? >> No, not yet. >> But she doesn't start for two to three weeks after. >> Oh, she just goes back early. Dude, I got something for you guys since you guys have the college students. [snorts] >> New degree. Did you see What is it? >> Have you heard about it? >> It was AI >> influencer. >> Oh, influencer. >> It's a degree. Yes. Colleges are Yeah. Look up the college. That first one they said I want to say it was Arizona. >> Get that degree. [snorts] Please, >> bro. It's going to waste money. It's going to sweep the nation. What a waste of money. >> It'll sweep the nation. >> You know what though? We might be able to get honorary degrees. >> I guess [laughter] finally. Hey, bro. That' be hell. We'll be doctor. >> Yeah. ASU. ASU. I see. I thought it was I thought it was Arizona. Here's the thing about colleges is that they're going to capitalize on anything they can. >> Whether it's a worthless degree or let's be honest, there's more worthless degrees than influencer degrees. >> Yes, I would agree with that. >> Yeah, 100%. There's people that make legitimate money doing influencers that I mean, so that's I mean I Everybody's IQ is dropping. They're going to have to come up with a lot. >> Tell me this is not going to be one of the hottest degrees. >> I mean, >> tell me how many what what are the stats on kids already that want to be? What when you ask them what they want to be when they grow up? What do they say? a YouTuber. That's like 60% or more or something like that. This is going to be one of the hottest degrees at at colleges. >> Oh god. >> Can you believe that? >> I know. I can't. >> Wow. Graduates are prepared for careers as content strategists, digital marketers, and podcasters. Adam, I'm telling you, you and I might be able to get an honorary degree. Dude, we should contact you guys over there. Why don't you reach out to him and offer offer teach? Hey, actually it's not a bad idea for us to potentially put your put our name in the hat to go talk over there. >> Yeah. I mean, have an opportunity even just just for the podcast. >> My guess is a lot of these professors who are teaching this really have no real experience. Just like all my professors, I mean, no, I'm I'm serious because >> Well, it's all theory. I remember Yeah. >> I remember taking a sales class at university. >> Yeah. The guy never sold anything. >> He never sold a business course from a guy who never started a business. >> Yeah. He was teaching you all these alternative advanced clothes. That's And I asked the guy, I said, >> "What what kind of sales experience do you have?" He goes, "Well, I've actually never sold anything. [laughter] >> Just widgets, you know, theoretically." >> Wow. >> Yeah. >> Wow. >> Isn't that crazy, though? >> Yeah. >> Influencer degree. >> Speaking of education and stuff, do you guys see what they did in California? Did you Did you see You should know this cuz your kids >> What? >> When kids >> 12-year-old thing, bro, was such [ __ ] You cannot get access to your kids' medical records without their permission anymore after the age of 12. >> Your kids can lock you out of their medical records. >> Not only do they lock you out, they automatically you have to he has to get a he has to get a a written letter from your kid. You have to ask your 13-year-old for a permission slip. >> How crazy is that? >> Isn't that insane? When are we going to start strangling people? >> They automatically get the legal right. You have to go get them to write a a a legal permission so that your own >> that your parent can see their >> This is insane. The state owns your kid, not the parents. >> No, not >> this is the most insane thing I've ever heard ever. >> So now your kid can literally like, "No, mom and dad, you can't see my medical records." >> That's preposterous. >> Okay. And then what are you gonna do? Ground them? >> Yeah. >> What do you think they'll do? Well, I'll tell I'll tell the the the >> This is just in California. >> California, of course. >> This is crazy. Isn't that wild? >> I saw the same thing. Horrible. >> I was like, get out of here with that, dude. >> They can sign a form. They have to sign a release. >> I just said it automatically goes to the kid. >> So corrupt. >> The kid has to sign a release for the for the parents. So the kid has to ask them to please let my parents have access to. >> This includes mental health counseling, substance abuse treatment, and sexual healthcare. >> The the things that are most important that the parent is involved in, >> right? >> That's more important than anything. >> Yeah. that if my kid has to get some kind of substance abuse treatment that they're doing some kind of sexual health. My 13-year-old has an STD locked out. I can't know. What a crazy world. >> Yeah. Crazy. >> Upside down. >> Yeah. Upside down. >> Oh, yeah. How did we Who voted for that? That's wild. >> I don't think anybody did, dude. >> Nobody. >> No, man. >> No. Nobody's voting for any of this stuff. They're just doing it. >> California is just crazy. >> You want to talk about more crazy California stuff? So, I'm up in Salelo heading up to to Tibon, right? this this last weekend. Swear to God. Okay. I've talked about this before when I remember the first time I remember on the podcast I talked about this way back when here in the Bay Area how you'd seen homeless people with like cell phones and stuff like that just be like this is so weird. You have like an an iPhone and you're you know had a sign for money. >> Dude had Venmo >> QR code. >> Yeah, [laughter] >> I've seen that before. >> Is this it was this big and he all no sign any other resourceful >> just holding just holding a giant QR code that I could hit from driving in traffic. >> Wow. Is that wild? >> Yeah, >> that's cool. >> And which, by the way, if you have a QR code means you have to have a link to go to a phone, which has a link to go to account, which is like >> it's a whole economy. >> Isn't that crazy? >> I know. It's wild. >> That's That's wild to me. >> I wonder if they have to pay taxes on that. >> That's [laughter] like That's like stripping >> California. They'll come get you. You know, >> that's I don't care if you're homeless. >> Here's my wish list on >> US. You've seen that. I have never seen that. >> Never seen it before. >> Oh my. I never go over there either. So that's the first time I've been I've been >> I mean you know someone can have a cell phone and all that stuff and still you know struggle and you know need help. I get I get all that >> like food or something like you know but that's ridiculous. I don't know. >> Well what's crazy to me is that they're going to have to pay taxes on that which will really be hilarious. You see they're going to be >> they're not going to have to pay taxes. >> Why not? >> Because they don't make enough money. >> You see the people don't make a lot of money don't pay taxes. >> Okay. All right. That's true. >> Yeah. You'd have to you'd have to be getting uh what over 30 or 50? What's what's considered? >> Yeah. I'm not sure what with all the standard deductions and everything, but you'd have to be making at least $15,000. >> Yeah. But to S's point though, he'd have to file. >> Yeah. So, yeah. You So, soon as you're over 10 grand, you got to file. Now, if you are under 35 or somewhere in California, you won't pay any taxes, but you got to you got to file. >> Look. >> Yeah. So if you have a QR code, obviously you have a bank account. >> That's right. >> Right. The bank account will see all this money coming in. Yeah. >> And that would be considered, you know, income. >> Yeah. >> So I would think so if if the state is able to track that, which I'm sure they probably are. >> I think so, too. >> Coming soon. >> Now, mind you, I don't think they go bug 30 the probably the paperwork and >> when everything's digital be easy. >> Have you looked Have you looked how much uh Skid Rose grown? >> Yeah. like like neighborhoods and neighbor like oh yeah yeah yeah but >> what I'm getting at there is just there's a whole economy to this. >> Yep. >> So it's like you know it it's different than what people realize. It's not just like a need. It's like this is a whole like we're inviting a lot of like uh incentives here. >> Yep. >> By 23% in a single year. >> It surged >> almost a quarter. It's insane. And it's not getting it's not shrinking. >> No. And there's there's a lot of money. There's a lot of this is going to sound terrible, but it's true. There's a lot of >> There's a lot of political money in uh quote unquote helping the homeless. >> Billions of dollars in public funding. >> Yeah. >> So the question is where is that money? >> Where did it go? [clears throat] Go look up the audits. They don't exist. Yeah. >> They [laughter] can't they can't show where it went. Look >> some massive void. >> It went to the same place that the rail system went to. >> Yeah. Same. Yes. Who was that? >> So, so how many how many uh how many tens of thousands of people is that now? >> Uh good question. It's got to be up. You could just look up how many homeless people in Los Angeles. It's as much as a city. >> That's I thought I saw >> it's its own city now. Like and they have their own structure. >> Yeah. Yeah. So, so it's a 50 block area and it's 3,800 to 45. >> A total neighborhood population. Oh, it's >> 9,5 like Mad Max like status now. >> Yeah. total total if if you put uh homeless population of LA, it's a big number or homeless population of California is a massive massive number. >> Yeah, it's crazy. >> They actually show I follow this one guy who's like u he he posts up like this is you know he shows like examples of where we spent money and what we >> whole city itself 45,00 >> 45,000 homeless people in Los Angeles alone. >> There's companies now advertising on tents >> on tents >> on tents. Do do you remember when I just economy behind this? Do >> you remember early buying pump like the first three years and I talked about signs? I talked about that being a business where it's like you got these guys that are always up and down on the streets. They're holding signs anyways. They need to make money. Why wouldn't you not as a business go like, "Hey, I'll pay you like a a rate." Remember when we were going to I told you I was going to do we were going to do that back in the days with M where we >> Yeah, but we were like, "Ah, that's probably not a good >> That's why we didn't do it. I'm pretty sure Doug shut it down." Doug's like, "It's probably not good. >> It's not a good look." >> Yeah, it's not [laughter] a good look. I thought I thought I was >> But now companies are doing that 182,000 >> in California. Yeah. >> Yeah. You know what people need to realize is this is that if there is a um if there's a way for for politicians to bring in money that sounds virtuous or is easy to make people convince people of. So in other words, if it's like a scary thing or hey this is to help >> Trojan horses. >> This is to help this thing and everybody's like we should help this situation. need and then they just like steal from them. >> It's an easy way to manipulate people and that's exactly what they did. California alone >> billions of dollars and it gets worse. >> It was really sad what the what the theft is the annual dollar amount per homeless person was that we we spent. >> Well, you know there's private companies that have tried to build mini homes for them have tried to do that and the state shuts them down. >> Yeah. >> They said no, you can't do that. We have to do it. >> Yeah. Because Yeah. They need to prove that they're doing something with the money which you know >> Yeah. >> Yeah. What's what's 1.5 billion uh divide or no the direct massive amount of towards crisis. >> So $37 billion towards housing and homelessness that 2019. >> Oh since 2019 but divide that by what was it 140,000 or whatever the number was. What is that per person? It's like six figures. It's like a six figures per person. >> It's it's wild. It's like it's obviously not >> how how did we fail that miserably that because you you could have put that person >> because you as a good taxpayer say yes I need I want more help here but you don't see what it does where it goes how it works of course >> uh meanwhile the problem gets bigger and so this is the perfect situation for a politician >> like eight grand a person >> yeah so what per wait >> per year if it's they're spendingund 1.5 >> billion different stuff well anyway my point is my point is if a politician this is why it's so perfect it's a it's a virtuous issue Mhm. >> People are like, "We need to fix this." >> The problem gets worse. Politician comes back and says, "You guys, >> we need more money." >> Yeah. It's just more >> and it just never ends. >> More money. >> And if you oppose it, >> if you're a politician that says, "Hey, we're going to cut >> this homeless fund in half. >> There's accountability. We're going to >> So, you're right, Adam. 42,000 per person >> annually." Yeah. >> Yeah. [laughter] >> Yeah. >> That's crazy. >> Yeah. >> Wow. Anyways, sorry to take us down this road. Yeah, [laughter] >> just makes me so >> well. I mean, I'm guilty too for bringing it up first. I brought up the QR code that I just was just never seen that was I've never seen that before. >> I have I mean I I remember bringing it up on the podcast when I'd seen the first like iPhone person. >> But do you think that the average homeless person is seeing $42,000? >> No, that's my point. My point is if they did I mean imagine what you can do for somebody that's a that's a life-changing amount for someone who makes zero dollars. >> Yep. >> Yeah. >> Sure. You know how seriously we take gut health? Well, we've devouted countless episodes to the probiotic. And the best one we found by far is Seed. Seeds daily symbiotic. It combines 24 clinically validated probiotic strains with a prebiotic that comes in a patented capsule that survives digestion. It delivers the live probiotics all the way to the colon. Most pro probiotics never even make it there. Seed is totally different. It's beyond digestion. And it supports things like gut barrier integrity, skin health, heart health, micronutrient synthesis, the cross talk between your gut and your immune cells. By the way, studies show probiotics help with things like anxiety. They help with recovery, muscle gain, fat loss. I'm telling you, probiotics are worth the money. But don't just go with any of them. Go with Seed. They're the world's best. Go to seed.com/mindpump. Use the code 25pump and get 25% off. Back to the show. Our next caller is Lori from Ontario. >> Hi Lori. Hi Lori. >> Hi Lori. >> Hi guys. Um it's great to be back. I called in about a year ago when I was around eight months postpartum with my first son and now [clears throat] I'm about 12 uh 12 weeks postpartum with my second. >> Awesome. Welcome back. Congratulations. >> How we doing? >> Thank you. Um so before we get into my question, I just want to say thank you to you guys again. Um, I've been listening now for over three years and your podcast and the MAPS programs had a huge impact on my approach to pregnancy and postpartum both times. Uh, my fitness journey goes back to 2013 which includes a history of overtraining, undereating, and just doing all the wrong things. But because of what I learned from you guys, I went into both pro uh pregnancies focused on fueling my body, staying active, and trusting the process and not letting fear of weight gain and losing progress um affect me so much. And that shift in mindset really made a huge difference. So, thank you for all of that. >> Awesome. How can we help you? Um, so I've updated my question a little bit just because I submitted it over a month ago, but um, currently 12 weeks postpartum, I'm breastfeeding and getting about 5 to 7 hours of broken sleep each night. Um, it varies a bit from one day to the next. Um, as I mentioned, this was my second pregnancy. Both were healthy overall and I trained um, from start to finish in both pregnancies up until the day before I delivered. Um, I did Matt's programming completely through both of them. Um, after my first pregnancy, I did MAP starter completely and then ran MAPS 15 programs up until I got pregnant again. And then after my second baby, I began MAP starter again a few days postpartum. But after about 5 weeks, I was starting to feel that urge to do a little bit more, even though I know you guys are always cautioning against that. Um, but also was really drawn back to the 15 minute per day format. Um, just because it worked so well for me. Um, so I did switch into Matt's performance, uh, Matt's 15 performance. Um, just training very conservatively in phase one, but when I got into phase two, when I submitted my question, um, I was feeling actually really good and starting to progress the weights a little bit. Um, despite the inconsistent sleep, I was, you know, getting a little bit of muscle soreness, but nothing that made me feel like I was overdoing it. Um, I'm currently in phase three and have continued to be able to increase weights where I feel able and I'm continuing to recover pretty well. Um, I've also been doing some pelvic floor and core recovery work throughout the day when I have time. I'm getting 8,000 steps a day. Um, eating 25 to 2600 calories a day and am exclusively breastfeeding, but honestly, some days still feel like I could eat more. Um, the breastfeeding hunger is not something people talk about enough. [laughter] Um, so I started this pregnancy around 152 lbs, delivered around 167, and I'm back down to like 155 right now. Weight loss isn't my goal. Um, it's just kind of happening. Um, and I just trust that my body composition will continue to improve um, as I gain strength. As any woman does, I would like to see some development in my legs, glutes, and shoulders. Um, but I know that will come from just getting stronger. Um, my main goal right now is just that, like to get really, really strong. Um, as a mom of two boys, I want to be as strong and capable as possible and showing them from a young age that exercise and lifting weights and taking care of your body is just a normal part of life. Um, so with my question being, you know, given the broken sleep from having a newborn, you know, I have been feeling good, is it realistic to keep trying to progressively build strength right now or should I really just be focusing on consistency and letting strength come as sleep improves? And then as I mentioned, I am still feeling hungry a lot of the time. Um, even though, you know, I am eating quite a lot. Um, so I'm just wondering if I should consider increasing calories or continue just, you know, kind of eating based on appetite. I know from what I've learned from you guys how much sleep plays on, you know, cravings and things. I've been eating really well. You know, I give into my cravings from time to time, obviously, but um, you know, I'm really tracking to make sure I'm eating enough, but also being mindful not to overdo it. So, >> what's a what's a what's a lot of calorie? What are you eating? Where you at calorie wise? >> 25 to 2,600. >> Oh, okay. Okay, that's not too bad. >> And like hitting protein every day, like that's my number one. If I hit protein, if I get to the end of the day and I'm like, "Hey, I've got, you know, 400 calories left, I might eat some ice cream cuz that's my weakness." >> Yeah. >> Yeah. I think you're doing great. >> I Yeah. I think stay the course. >> I wouldn't change anything >> at all. And the way I would approach [clears throat] progress um is like this because the sleep is is still pretty broken. Um, I would approach it like this. Consistency, technique, feelgood. When the strength comes, it's a welcome surprise. >> Okay? >> So, I wouldn't chase the strength, >> but when it comes, it's like, this is awesome. >> The fact that you're getting stronger uh and that you feel good and that you're eating 2500 calories and you your your body weight is down to, you know, kind of where you were uh pre-reg is phenomenal. That's a really a testament to your health. And so I would just stay the core. I wouldn't change anything. >> I wouldn't change the fact that you're getting stronger now is telling me you're doing a great job. The only mistake you would you could potentially make, Lori, is to try to push it. >> Yeah. Do too much. >> Yeah. To make it happen faster, uh would be the mistake. But right now, you seem to be in a good balance. You feel good. It doesn't sound like you're feeling burnt out. Strength's coming. Your your appetite is up. Uh and your body weight is good, which is actually a good sign. You're eating your protein targets. You're eating mostly whole foods, right? >> I am actually. So, that was one thing that I thought about a few weeks ago just because of timing. I was often having a protein shake for lunch and then finding in the afternoon I was really hungry. But then thinking about, you know, everything at lunch from you guys, I'm like, "Okay, I really need to try to get that from even if it's cold chicken out of the fridge." And even just making that switch to prioritizing whole food for that lunch meal, even if I have to eat a little later, um, that has made a difference in making me feel fuller longer and not having cravings as much too without the shake all the time. >> No, you're great. You're totally great. And if you're hungry by the end of the day, I would stick to another whole whole a whole food uh meal. >> Yeah. Where were you, Lauri? You know where your calories were like pre- pregnancy? >> Oh, like the most I've done on like a regular basis was like 2,200. >> Oh, wow. You're doing good there. Yeah, you're doing great. Yeah. Yeah, you're doing >> I've always been scared to increase, but then, you know, going into I didn't breastfeed much with my first son. I didn't get really great milk production, but this time has been a lot better. So, I was not prepared for how hungry I would be. So, I just kind of was slowly increasing and I I was continuing to feel good. I I'm pretty mindful not to use the scale too much because I've had a bad history with the scale in the past. So, I I use it mostly for data if I'm in a good mood day that I know it won't affect me. Um, but yeah, I just I really have been trying to be cautious of not overeing and just like worried that I was maybe just more hungry because I'm not sleeping well. Like the sleep isn't always >> I wouldn't worry too much about that. Lori, if you're if you're sticking to whole natural foods and you're hungry and you're in and you're strength training, I would eat I would eat when I was hungry. Um, are you drinking enough water? You mentioned the you know milk production. Uh, >> I drink a lot of water. >> Good. And then do you add electrolytes? That kind of makes a difference for some women with uh with breastfeeding. They'll throw some element in there and mix >> I have been. Yeah. So element I in Canada element's really expensive here in Canada. [laughter] >> Um otherwise I totally would. Um especially because like I know they have the ready to drink ones, but I do um often get like the Redmond relay because I can get it on Amazon and it's like 800 milligrams of sodium I think >> because I have low blood pressure so that's why I like >> Oh yeah is great and helpful. >> Lori, you're kicking butt. Yeah, doing great. >> You're totally kicking butt. When your sleep gets better, I wouldn't add anything. I would allow your strength to just climb. And the fact that you're getting stronger now, uh, is such a good sign. Everything you're saying is good. >> Y, >> there's like zero concerns or actually zero changes. I wouldn't make any changes what you're doing. >> Well, that's just a testament then to you guys because it's mostly everything I've heard from [laughter] you guys. So, >> great. Great job. >> Yeah. I wish I could give you some advice when you're >> stay the course. Great. How old is reassuring to >> How old are the boys right now? You got you got one that's like one some one and a half or >> Yeah. So my first he'll be two in September. I can't keep track of the months anymore cuz now I have the littleer ones. So he'll be two in September and then my youngest is 12 weeks. >> Well, you're going to need all that strength and energy for a few years. [laughter] >> Good for you. >> Keeping up with them is a lot, but it's it's fun. >> Good for you. >> Great. Doing great. >> Thanks, Lori. Keep it up. >> Okay. Thank you guys so much. >> Thank you. >> That's great. Is the um are the estimates that they put out about breastfeeding accurate? Like 8 to 900 calories more a day a woman [snorts] burns when she's breastfeeding? >> God, it's I'm sure that's like crazy. >> I've read 600. I've read 500. Depends. I mean, uh it does make a difference. I've also read that it's overshot, but >> uh I think the way to gauge it u because so with with Jessica, she had issues with producing enough um uh milk. And so we kind of dived in deep and the way you judge it is uh are you producing enough milk? And sometimes you got to increase your calories and your water. Yeah. >> And that makes a difference. So with Jessica, I remember with um with Dalia, >> we really had her drink a lot more water and it made a big difference. >> Well, that's a that's a range and a half right there. So AI kicked off 300 to 700 calories. >> That's why I said so different. >> Yeah. Yeah. Yeah. I've heard 8 900 calories before, but that's a huge that's a huge difference. But I think sometimes it's >> but even even that I mean that's a a meal or two more for sure, you know, a small a small female. That's like that's another that's either one big more meal or a meal two meals. >> Yeah. Because the other thing to consider too, Adam, is like let's say we say we'll go right in the middle, say 500 calories, right? >> Uh if if someone's like, "Oh man, I'm breastfeeding. I my metabolism is way faster." And they're not sticking to whole natural foods. You overshoot that. >> You could overshoot that for super fast. Oh, well, you add that to I mean, you know, great awareness on her part, too, to know when you have poor sleep. So, you got poor sleep, your metabolism is kicked up a little bit, and now you're craving like crazy. And so, yeah. No, I think that's where the the eating for two thing came from. [laughter] >> Our next caller is Natty from Georgia. >> Hi, Natty. >> Hi, guys. How you guys doing? Nice to meet you. >> Nice to meet you. How can we help you? Um, so I'm having a bit of issue. Okay, I'm go I'm just going to read my question if that's okay. >> I mean my original email. All right, so my name is Natty aka Nardia. Well, Nardia aka Natty. Hi. >> Um, I'm sorry. I'm a little nervous, guys. >> All good. Um, I'm a 37 year old female, 5'5, currently at my heaviest, around 224 lbs. Uh, my comfort spot was usually around 165 175 lbs. Uh, I work as a local in a moto truck driver. I pretty much go in and out of the rail yards all day, uh, to to and from customers. Um, my schedule starts around 5:00 a.m. I I usually work long days between 12 to 14 hours. Um, so the biggest battle I'm having is after a long day of work knowing trying to figure out if I should go to the gym to do a workout, just go home and sleep, or just, you know, try to recover, eat, what to eat, and and, you know, something like that. So, I've been inconsistent with training for about 2 years. Um, I started going back to the gym around December of last year. I was pretty consistent with the job that I had previously just because I spent most of the day sitting in a truck and not really moving around unless I'm making an effort to move around. I was working on a construction site, so I couldn't really move around too much. Um, but now that I'm back doing like trucking, I'm in the truck most of the time, but I do get to hop out and move around. So, like, uh, I sort of get 5,000 to 6,000 steps a day. Um, and so basically my inconsistency, uh, I'm sorry. Um my main goals are fat loss, strength, uh better energy, and to get back my life in order physically and mentally. Um I have ran MAPS programs before, resistance and anabolic and MAPS 15. I did do anabolic twice. Um I do have uh other programs from you guys. Um, at work now, I try to do like uh a couple sets of squats and push-ups in between, you know, whenever I get in and out the truck just to get, I guess, trigger sessions. I'm currently running anabolic now. I'm starting on phase two this week. And so, my issue basically is I'm trying I overthink a lot. I have like analysis paralysis >> and I having an issue with consistency with my schedule and my days and I have uh a really weird appetite. Sometimes I don't eat. I don't have an appetite and sometimes I get cravings. So like I'm all over the place and I just need to know like where do I start? What to focus on at least for now between now and the end of the year. Um, I don't really have a end date or goal. I just want to get back on track, uh, and get healthy pretty much. And I also wanted to know if like GLP1 is an option for me with my kid. >> So, uh, so Natty, just to paraphrase, it sounds like the, and just correct me if I'm wrong, it sounds like the biggest challenge is consistency, and that's largely due with your schedule because your work schedule is so can be so difficult. >> Yes. consistency with training and nutrition is like the biggest thing. >> And then just to add, you're what you said about your appetite is not weird. That's actually very common. >> Uh where where someone's like on the go, no appetite, no appetite, and then it kicks in and then you're like starving. >> Yes, >> very common. >> Yeah, there's nothing weird about that. Super super common. >> Okay, so the number one thing that that we need to consider, which is actually the number one thing we need to consider for most people, is consistency. It's not the perfect routine or the most effective routine. It's what what is what am I going to be able to do reliably? >> Yes. >> Um >> Yes. >> Okay. Uh so I'm going to throw a couple things at you and you just be real honest with me. >> Um I know you work start work early and I know you get home 12 hours later or something like that. >> What is more realistic in terms of consistency for you? Would doing something something short before you get to work be be better for you or when you get home from work? >> After work. >> Okay. So, we'll start with after work. I don't think a long maps anabolic style, you know, three days a week workout would work as well >> as a short MAPS 15 style workout. >> Yeah. Two exercises, that's it. Get in, get out. After work, you go in, you and you have a do you have a home gym or do you go to a gym? >> I have a home gym, a full home gym, barbell, squat, squat rack, dumbbells, and everything. But I do also have access to a gym. Like sometimes I like to get out of the home environment cuz as soon as I get home, you want to rest. >> I just want to decompress. So like I don't want to go into the home gym. >> So you got the option then. So then you have the option, which is great. >> I think maps 15. Perfect. >> You get home from work, it's two exercises, you're done. And it's it's most days. This helps a lot with consistency. The daily frequency momentum builder. Yeah, >> it builds a lot of momentum. And you're devoting about 20 minutes. >> And I love and I love I love you still going to the gym. I think that's great. I I because I relate to that, too. Like once I get home, I want to just settle down and relax. I don't I don't want it. But just make that commitment to yourself is I'm going to go to the gym and do this. If I don't go to the gym, then I'm going to at least knock out my two exercises in the in the garage real quick or wherever you have your >> Yeah. It's literally two lifts. Yeah, >> but when you add it all up uh over time, you'll be far more consistent. It'll be more effective for you. >> You'll get better results doing that. >> Better results. So, it's really it's going to be like 20 25 minutes. >> Okay. So, my is like Yes, I agree cuz I listen to you guys' podcast. I'm like your best friend that you never met. Um, >> but my thing is I I will do that for a while and then I will start to feel like, "Oh my gosh, am I going to get to where I want to be?" >> Yes. >> Doing this. >> Oh, yes, you are. Oh, yes. If you listen uh how do you walk uh how do you walk a thousand miles, right? One step at a time. >> If you take a step every day, eventually you get to the end result. >> That's what happens with this. So what you need to press is not the result but rather the uh the way >> system you can string together. >> That's it. You're you're you're pushing and pressing on what causes the result. The result will happen guaranteed if you're consistent. So So your goal is I'm going to do my two exercises and I'm done every day. It's about it's going to be like five or six days a week. Two exercises. You miss one, it's not a big deal. And I can like stack that if I like my days are for back toback like uh it's Wednesday and Thursdays. So kind of like I double up on those days and then >> if you want to do the rest and break it down. >> Yeah, if you want to. >> If you want to. In my opinion, this this may be different for you, but in my opinion, >> okay, >> I think you're probably better off uh doing it on the days you work cuz it's a busy day anyway. >> Weekend comes around, that's your day off. Relax, enjoy. I work on the weekends. So, >> or on the days off. And then on your days off, I'd rather you meal prep cuz that's the second part with nutrition. >> Yeah. >> With nutrition, it's going to be all about meal prepping >> and setting yourself up. And And >> Nat, I want you to I want you to uh reframe the way you look at a missed workout because this is I think the part the mistake that people make is >> they they they miss a workout and they beat themselves up and then they go, "Ah, man, I can never be and it's like we all miss." >> So, the way I want >> used to be like that. Yeah, every everyone is. I swear everyone's like this. And this this has helped me has helped my clients out so much is >> I don't want you to look at a missed workout as like a failure. I want you to keep track of how many days you got in a row before that miss workout. And let's say the the we we tomorrow we start, right? Tomorrow's a new day we start and you string three days in a row of getting those two lifts in and then you missed day four. You got you were just [ __ ] tired. You couldn't get whatever you came home. Don't beat yourself up. go, man, I got three in a row. Tomorrow, I'm going to get back on the wagon again and I'm going to get at least four days in a row. And compete with yourself turn cuz you're going to miss days. That's it that happens to everybody. But and what happens is people allow that day to spiral them out and one day turns into two days turns into three days turns into a week they took off. So instead of looking at it like that, I want you to look at how many days did you string together in a row of consistency and then the next day you get going again. That's your new goal. Can I get four days? and and then and then if you you know what I'm saying and just keep keep stacking on that and when we look back 6 months from now you'll have completed way more workouts than you've missed and you'll also have a different attitude that helps between that and then the meal prep on your days off I think is the recipe for us >> that that the workouts if you just do that that's going to be the easy part I promise you you just do your two legs >> so how do what do I do as far as the nutrition though because I know you said the meal prep so my thing with with that is I have no problem meal prepping I have no problem eating the same thing every day, but I get I get to a point where I get stuck and then I don't want to eat the meal prep or maybe my my appetite is just real bad that day. I'm not really hungry and I just don't eat. >> Yeah. >> So, I I like having certain meals for those certain meals and shakes for things like that. Okay. So, what it would look like is uh I don't if you like ground beef, chicken, you like all the things. if you like that. >> Bulk rice, bulk chicken or ground beef. They're the easy go-to anchor meals. And so you've got, you know, six or eight of those that you got in your refrigerator already. And then you can bring some to work. And then I love things that are like high protein Greek yogurt, ready to drink uh protein shakes. And your job is to try and be consistent with your eating. When you don't have the appetite and you're like, man, a full 6 ounces of ground beef and rice just sounds like so much liquid. Have have that have that shake >> or have that Greek yog. You do the quick the quick easy thing. You know those little I don't know if you ever seen those little oos uh Greek yogurts or >> Yeah. I actually drink the trobani protein drink. That's what I drink that every morning. >> Yeah. You have you have two or three things like that or even like our Paleo Valley beef jerky. You've got a handful of these like high protein snacks. The goal is to eat a meal but every couple hours, two to three hours. But if you're like, man, I'm not even hungry right now. Well, I I should at least get those, you know, three pieces of beef jerky in or I'm at least get that oak or at least going to get that chabani, right? Do that so you stay consistent because what will happen is, and this happens to so many clients, is they get busy, they're not hungry, they don't eat for six, seven hours and then they're [ __ ] starving. And then then the cravings come in and then it's really hard to make that decision of, oh, I'm going to go heat up that boring ground beef and rice. I much rather drive through and grab that thing that sounds way more palatable. And that's but if you keep feeding yourself every two, three hours, even if it's small, it'll help out. >> Yeah. So the so the name of the game for someone like you and and again this is very common is to eat on a schedule. >> So when you're not hungry, have something otherwise you're you're setting yourself up for. >> So basically just force myself to get the protein. >> That's right. That's right. And and get those easy get those easy drink ones like I like you said that I love that. I love that as an option when you don't feel like the the the meal >> because here's what's going to hap what can happen sometimes, Natty, and I don't know if this happens to you, but I used to I would have clients that would be like, >> "Yeah, but I'm trying to lose weight, so when I'm not hungry, I'd rather not eat." >> And I'm like, >> "Yeah." >> And I'm like, "Well, what happens later?" >> Yeah. >> You know, so >> Yeah. I get I'm starving, just grab something. >> So, you got to just you got to eat on a schedule. Decisions are worse. >> So, you make it you just make it happen. Like, okay, can I eat my meal? Not going to be able to do it. Can I eat half of it? Yes. or let me try one of those easier to down, you know, shakes or whatever. And you just eat on a schedule and that'll keep you very consistent. >> If we just focus on those two things that we talked about, we're going to we're going to get a long way just from that. Just trying to out compete your days that you miss, keep be getting better, and then the protein meals ready for you. >> So, how long should I sit in that uh maps 15? Maps 15. I actually just got the maps 15 mommy and I think maps 15 performance. like what should my >> oh keep running those >> training schedule >> that is that those are get >> yeah yeah start muscle mummy >> all the map 15 protocols if as long as your schedule remains the way it is that's how you're going to work out >> okay so just stay in the mass 15 >> stay in the mass 15 right now that's so good for you >> forever unless your schedule changes and you get whatever but you just stay in those 15 muscle mommy 15 performance more options >> 15 powerlift you know uh the original 15 you just follow one after another >> okay I never thought to stay in those Like I always wanted to like go back to doing a regular. >> No, no, you don't need it's this is way better for your schedule. >> Consistency is the biggest thing. This will really >> You'll get the best results this way. >> Okay. I feel a little better now. >> Just stick with it. >> Yes. >> I'm going to send you another 15. I'm going to give you something. >> I overink. [laughter] >> Don't take on too much. Just do the simple thing. >> Matty, I'm going to send you another 15 program just cuz uh just so you have a free one. So you could go one. You you got 15 muscle mommy. do 15 performance and then which one should we give her next? 15 symmetry. >> Yeah, >> let's go. 15 symmetry. So, you got one, two, three. Yeah, >> that'll give you nine months of of workout program. >> Are you are you on Facebook? Do you use Facebook at all? >> I am. I'm I'm in your guys's I'm not on Facebook, but I am in you guys' uh forum. >> Okay. Well, use that to check in with us. Okay. So, as you go as you go through this process, if you start overthinking it and doing that to yourself, reach out to us. let us know where you're at, what you're going on, and let us help you through this process. But if you just focus on those things that we're talking about right now, I think in 60 days, you're going to be feeling totally different. >> Okay. How do you guys feel about GLP1? >> Not yet. >> You know, >> I think I think you can get I think you can get a lot further right now. Here's why. Here's also why I wouldn't I wouldn't recommend it rather. I don't know where your calories are at >> and if you're at a place where you're already kind of lower on the lower calorie range, I wouldn't want that. and you're already somebody who's admitted you go long times without eating. That'll make you never want to eat. >> Yeah. Yeah. I tell you what, man. >> But then there's days where I know for sure I'm like high on calories. That's the thing. Like with everything that I'm consuming for the week, I know I'm over calories. >> And I only mentioned that because last year around August, September, I was in a pre-diabetic stage. >> Yeah. >> And I did get my numbers down like 6 months for my six month followup. I haven't been to check. I'm going next week for, you know, a new checkup and blood work and stuff. So, that's one of the things that I wanted to mention or >> listen, I don't have an issue with the GLP1. If you do what we say, you're going to do just fine. But, I want you to promise me that. >> So, stay off of it for now. >> Listen, if you do a GLP1, I want you to call back and work with one of my coaches. Do not do a GLP1 without a coach. >> I mean, I was going to tell you to do that before you even do a GLP1. I'd say consider having one of our coaches take you through this process and and really dial you in on the nutrition side before we go that route cuz that's I like to have if a client's going to do a a GLP1. I like to know where their calories at first before we do that cuz if I slam your appetite all the way down and you're somebody and even if you overeat on certain days if you're already a person who goes a long time not eating that's like a recipe for someone who just doesn't eat anymore and you'll lose weight but you'll lose a ton. my cravings that I really want to >> get rid of cuz I have bad cravings for certain things. >> I I think if we I think if we really drill down the like eating even when you're not hungry every This is what here's here's I would be even more specific for you. The goal is to eat every about every 3 hours. Do not let more than 4 hours go by. >> That'll solve it. >> Okay. >> That'll solve it. >> Just a snack protein snack. >> That's right. A high protein snack. A high protein snack. Yes. A high protein snack. And do not let four hours go by. Three is the goal. Try and eat every three hours something that's got 20 g 20 to 30 grams of protein at least in it. Okay? But do not let four hours go by because once that fifth hour and 6 hour hits, that's when that [ __ ] that's when that craving is happening to you. >> So really, really make those two things a goal. >> One more question if you don't mind. Do you think that will help with my energy? Yeah, >> I know sleep has a lot to do with it, but like I get >> I feel tired during a certain point of the day. >> I try to rely on my I only have one cup cup of coffee in the morning around like 600, 7, >> but I don't know like I I feel drained. >> Yeah. If you do the if we you do what we say with the nutrition uh and the mass 15, I think by week two, you'll notice a significant improvement in energy. I think you'll notice a big difference. Yes. Within two weeks. All right, >> you got it. We got this. >> I just got to trust the process. >> That's right. You got us, too. Okay, reach out. You start overthinking it. >> That's it. >> All right. Thank you guys so much. I appreciate it. >> You got this. >> Uh I'm going I'm going to say this just for anybody listening. Uh I don't like anybody using a GLP without a coach. >> Yeah. >> You get a GLP1. >> Totally agree. >> Work with a coach. Well, especially ifiod especially if you have eating habits like that >> because she's already got the habit where she can go six to probably 8 hours and not eat >> and then she then she knows she recognizes she binges on something. >> You give someone that GLP1 who already is used to not eating for >> didn't eat >> just not eat just not eat for the full day >> going. And so I I would want to coach her first on on having regular meal times. And then if she's still like if I got her eating like we just the goal is right now and then uh we're coaching I'm coaching her 6 months later she's like man Adam I still keep [ __ ] up. I still keep drilling that ice cream at 10:00 at night or what she says something like that. Then I'm like okay well this might be an option for doing GLP1s now that we've built this consistency around meal times and eating. But giving someone like that a GLP1 right out the gates when they're already a huge meal skipper and >> 40 she'll lose 35 to 40% of the weight will be muscle mass we need to work >> she'll have less energy calories a day >> she has to work 12 hours a day feel terrible >> yeah no terrible idea our next caller is Jason from Missouri you made it >> on Jason >> finally [laughter] what's going on >> old people don't do this well [laughter] >> how can we help you dude >> oh man I was I was looking at I I just happened stumbled across you guys um probably a maybe two months ago, maybe a month and a half ago. >> Oh wow. >> I was interested in the program, but didn't know which one to pick. Um back in ' 05 and '08 through08, I worked out every day, 6 days a week and you know, running 3 miles a day. Um lifted every all six days and um I loved it. I loved the way it made me feel and look. Uh but it became a second job. I couldn't keep it up with three kids and a job and a wife and as you know, but um I quit doing it and then it got worse, you know, of course everything [snorts] goes downhill. Um I'm pretty active person, work outside a lot. Um, but then I I stumbled across you guys' your podcast and uh started listening and whatnot, but I don't understand the programs that well. Um, [snorts] how to make it functional for me, I guess. Um, I just recently bought big old set of dumbbells and a functional trainer, Rogue functional trainer. And uh, it's been going good. But I walk I get about I probably average 15,000 steps a day. >> Plus what I get at work. And um, [clears throat] I've been lifting every day in some way or another. I just recently had a setback, but just an injury, but it's no big deal. It's going to heal itself. Um, I walk six miles a day roughly, anywhere from 4 to 6 miles on the road outside trying to get some sun, some time outside, fresh air. Um, I've done a lot since February. I've probably lost close to 40 lbs since February. Oh wow. >> Um I started me and my wife both started talking to a functional health uh people got it with the doctor. They prescribed I did a lot of blood tests and did a gut test, a genetic test. Um they started me on TRT and which I just turned 50 in May and started TRT glutathione injections as well as uh reatrite. [snorts] So it's all up and up, I guess. Not really. The reatrite I was a little concerned with, but they it's a was it a 503A? uh FDA regulated pharmacy, compound pharmacy that I get it from. So, and it's all prescribed by a doctor. They're monitoring. I do blood samples every so often, which is good. But I didn't know what program would be the best for someone that's really active, I guess. >> Yeah. Okay. Where would you say um cuz you are very active. You're very active. Um and on TRT and doing a lot. curious to where your calories have been. >> I've been tracking for the past month or so. Um, it's put me at 2709 if that helps. But I don't get it all the time. >> I [snorts] probably I mean yesterday I went over by 300. So, >> which was I felt good this morning on my walk. Uh, >> yeah. That's not That's not I'm actually glad to hear that. I was more concerned you'd be too low. So 2700 you were over 300 calories you said yesterday. So 2700 to 3,000 is uh a is a better answer than what some people who are on that will tell me. >> So that's a good sign. That's not a bad thing. >> I cut back the rea they they wanted me to up it you know every >> incrementally. We just steadily increased it but [snorts] it was after like every four weeks it went up a little bit. Um, I [snorts and clears throat] was reluctant to go up because the appetite suppressant is really what they were after. >> Um, I I still am I'm hungry in the evenings. I I want to, you know, raid the cabinets, but um, not really that bad. It's not I'm not fighting it, but I'm I'm low. I still haven't got my 2,700 calories like most days. I'm probably 200 short. So, I I try to get it anyway. But I do get all the protein. I'm putting in 200 gram of protein a day minimum. >> Well, good. Jason, how tall are you? How much you weigh? >> I'm 6'2, almost 6'3, I guess. Uh, right now, this morning, I weighed 222. >> Okay. Oh, yeah. You're >> Okay. And you want I'm reading your email. It says your main goals are to get a little leaner and increase flexibility >> to keep you in shape in shape for work task. So, you're looking for like real like good movement, mobility. >> I need to be strong, really strong is my biggest focus. Um, flexibility with work is is a is a highlight, too. >> Um, I'm a I'm a journeyman lineman and climbing poles and >> Okay. >> pulling, tugging, shoulders and back. >> Yeah. >> And all that is it's a daily struggle sometimes. >> Yeah. It's got to feel good though climbing poles 40 lbs lighter, huh? >> No crap, dude. I'm Oh, I could imagine. >> I climbed one the other day and my belt probably weighs 80 lbs and everybody complains about my belt cuz it's I got a big back saver belt, but it's comfortable when you're in the air. I don't care how much it weighs. Um, my legs take care of that. It's It's not that big a deal. >> Uh, >> well, I got the I got the program for you, Jason. And I and I think in combination with what I'm going to recommend to you, uh I I think you'd be better off aiming for closer to 3,000 calories a day, uh with your the level of activity that you have and the size that you are. >> Yeah. >> If you go too low on calories, it's going to be Yeah. You're going to you're going to compromise muscle, which will make the fat loss difficult. >> Yeah. >> Uh in fact, I think I think you'd be better off consistently eating about 3,000 calories. >> Agreed. Following maps performance. That's the program I'm going to put you on because it comes with it's three workouts a week plus on the other days are what are called mobility sessions which you're going to love. The mobility sessions be really good for shoulder mobility, spinal mobility, hip mobility just to keep you functional. Um, and I wouldn't do anything else. That's it. 3,000 calories a day. Follow Matt's performance. And what'll happen is you'll over time get leaner and build strength and muscle. That's that's what I need. >> I mean, one one of Jason, one of the beauties of being older and being on TRT is it keeps your testosterone levels at peak all the time. Meaning your body is primed to build muscle all the time. And if you're lifting weights, you're sitting you're then sending the ultimate signal paired with that to build muscle. So additional calories will get partitioned over to building muscle. >> And you're a big dude. So if you So if you were at, you know, 2500 calories the night and you're still hungry, I would want you to go eat and even if you ate a little couple hundred calories over than what you were supposed to th those are more likely going to get partitioned over to building muscle than putting body fat on when you're when you're lifting the way you are, you're moving the way you are and you're on TRT suppressing that and not eating. And that's why I like that. I'm glad you didn't keep going up with the rea >> because that's not a good recipe for a guy like you. you're already at a good weight at 2 220 at 6'2. I mean, that's that's a good weight. That's what I carry myself at. Um, you can be absolutely lean, strong, and never move another pound down on the scale. So, that's I want to build muscle on you right now. And so, the focus needs we need to be fed. We need to be fed and take care of take care of that, right? Program. >> That's where I got it was from you guys. I got it from you that you know, you tell so many people they don't eat enough. That's what and my wife had her birthday the 15th. We went out to dinner, you know, for the first time. I I haven't eaten anything that didn't come out of my kitchen for 4 months, you know, we eat whole foods. We switched got rid of all that processed junk and we both switched. She's lost a bunch of weight, which is awesome. And um we both feel better and we did it for our grandkids. You know, we got three grandkids or got another third one coming. >> Oh, congratulations. Awesome. It's awesome. Good for you, man. >> No, no. Follow Mass Performance and just do that. That's your workout. Don't add any other stuff. Do the mobility sessions. You're going to love that. Bump your calories consistent 3000 and you're going to build muscle and get leaner at the same time. >> Once you start to strength starts to plateau a little bit >> and you're like, "Okay, I think I need to, you know, change something." Add another 200 calories. a guy your size, your activity level, uh you're probably at some point going to sit around 34 3500 calories and you're going to be lean and you'll feel good. >> And so we're going to you'll gradually build into the body that you're looking for. >> I wouldn't bring you down lower than 3,000 calories at all with your activity level ever. >> That's what I told my wife when we went out to dinner the next day. My workout felt better. I felt better. I slept better. Yep. Yep. >> No, no. You're getting >> That's all the That's all the signs that you needed that. >> Yeah. You're You're probably going to end up around 34 3500 calories. >> Yeah. And lean. Lean. And And probably right around the same weight or even up a pound or two on the scale. >> Yeah. But the body composition will be different. I mean, just give you reference, Jason, I eat I'm not as big as you are. I'm shorter than you are. I'm about 6 foot, about 218. I eat about 3,000 calories a day. And I'm way less active than you. I sit here all day long. Uh, if I was as active as you, my calories have to be closer to, like I said, 35 to 4,000 calories a day would have I'd have to eat. >> Mhm. >> Right. >> Yeah. >> So, you're you're going to feel better and you'll get the body comp. And then performance, you'll love that. If you're looking for the kind of strength that you could feel at work, >> it'll bulletproof your joints. You'll feel great. >> That's right. >> That's the killer is the shoulder. I've had I mean, co-workers got back issues and shoulder problems and elbow problems and >> knee problems. Uh, you follow you follow performance the way it's laid out and and the way we're telling you right now and it's going to blow your mind. Yep. >> Yep. We'll send that over to you. >> Keep listening to the podcast. If you're new to the show, keep listening. I think you'll get great information that'll help you as you >> continue. I've been I've been back into 2025 stuff, you know. Good stuff. >> While I'm while I'm walking, it's awesome. >> Good stuff. >> Adam, I'm sorry about your solar. I I listened to that one yesterday and [laughter] >> ain't that some [ __ ] That's some [ __ ] bro. >> So angry. >> I'm telling you that is as a lineman. I'm just telling you that's the biggest racket there is. [laughter] >> Oh my god, man. I need Hey, I needed a friend like you in my corner to tell me that. >> You guys made me laugh every day. I mean, everybody, you know, busting each other's balls kind of. And I love it. >> All right. Right on, Jason White. Welcome to the family, man. So, uh, we're going to send Matt's performance over to you. Follow that up. Love to hear back from you, too. Follow up with us in a few months. Let us know how it's going. >> I will. All right. >> All right, man. >> All right, Jason. >> Take it easy. >> Thank you. Take it easy, brother. >> You got it. See, even he knows it was a racket. [laughter] >> That's so great. Some [ __ ] dude. It is. >> Hey, you know, two things I want to comment on. Uh Reetta from a a Yeah. from a FDA regulated pharmacy. That's interesting because I know that that's not a >> Yeah, >> but I guess that's Did you see me look at you? >> I know. I guess you could do that. Um >> happened. Yeah. >> But dude, he's he's a big dude. >> He's 15,000 steps a day. job. >> Awesome. I'm so I'm so glad he's been listening as much as he has because he had the wherewithal to to not go up on the dosage like they wanted him to. >> If he thinks the whole natural foods gets off the rea >> and feeds himself, he's going to have body compus. [clears throat] >> He looks great though already. He looks like somebody who gets outside, he's moving and stuff like that and yeah, dropped 40 lbs and you can see he's got arms on him. So steps over. >> Yeah. No, he's he's primed right now to build some more muscle. >> Our next caller is Nick from Ohio. >> What's up, Nick? What up, Nick? >> Hey. >> Hi, guys. >> How you doing? >> Good, good. Thanks for having me. >> You got it, man. How can we help you? >> Um, so, uh, my question I wrote in, um, was, um, about back development. So, I have, um, I'm 42 years old. Um, I was, when I wrote in, I was running Maps 15, the advanced version. Um, and in general, what I think I'm dealing with is I sort of made the mistake, as many young men do, of like underdeveloping my back. Uh like in high school it was all about you know benching and chest and arms and you know surely I'd skip back and legs whenever I could. Um and I I in addition to that I have like a sedentary sort of desk job so I've got that you know I've got rounded shoulder posture. Some of that I think is genetic but it sure isn't helping with environmental factors in in my lifestyle. And so, uh, I was, my question was like about, you know, catching my posterior chain up to my anterior chain. Sort of the way that map symmetry, uh, addresses the left and right. I've been thinking about like addressing the back a little bit more and making sure I I get a little more volume there. And, you know, I've heard your advice on some of your episodes about swapping out volume or pushing it to the top. And and that was sort of my question is I was just wondering, you know, when I was running Maps 15 Advanced, I found myself wondering what if I what I was doing was correct. And just curious if you had any advice about, you know, swapping out volume. Um maybe like a more focused uh period, like a a 3 to 6 week period phase of really just hitting it hard or if you have a program that you think would be best for this modification cuz I found that maps 15 everyday one, I didn't know if I was sort of messing with principles of programming that would be, you know, in conflict with other things. >> Great. Great question that we don't get a lot that I think actually a lot of people probably are riddled with. >> What I would start with is just consider when you have a lagging area uh and this is a large area right the posterior chain >> um it takes much longer than 3 to 6 weeks >> uh to kind of bring it back. So give yourself a year of focus uh of focus um you know with the with the volume and the programming. And now here's what you're going to do. You're going to take a set off of a compound lift in another area and you add it to the compound lift for the back. >> Another thing I would add, Sal, is I would lead all workouts that way. >> So, I would lead workouts with deadlifts or rows as my first big lift instead of like we traditionally do like squats, right? It's like always like a is like a leading uh exercise. >> Um, I'm going to lead the workout with with rows and with >> You're currently following with what? Fit mass 15. >> I was when I when I wrote this. Uh I'm on a break right now. We just uh my wife and I just had a baby. Uh so we So I'm on a pause, but that was what I was sort of running. Um I was shifting over to those everyday kind of 15 programs. >> No, perfect. So just to make it simple for you, when you're following mass 15, >> when a chest exercise comes up or a leg exercise comes up, take a set off of each of those >> and when it comes back around >> and you're going to do a back exercise, add that set to the back exercise. That's it. That's good. >> Okay. That's it. >> Yeah. So like two two on legs and then four on back if it's a normally a three and three. >> Yeah. So so exactly. So now you don't want to take all the volume and switch it over. Uh but a couple sets um uh moving over to back away from the compound lifts on the other on the other body parts perfectly fine. And you're going to do this for about a year. >> I would give it a year of just doing this until you feel really strong and really good uh with those back exercises >> and that's pretty much it. You don't have to change anything else about the programming. >> Okay. And so that would then lend itself to any of the programs. >> That's right. >> Yes. >> Yeah. Yep. Okay. >> Yep. Very simple. So because [snorts] and it doesn't change our programming. >> It doesn't change much because you're swapping out volume. Now what people might make a mistake is they would >> just add a bunch more. >> Add a bunch more or they would swap out exercises that don't swap out so well. So they say, "Okay, cool. I'm going to do one less set of curls and one more set of deadlifts." Well, deadlifts tax you way more than curls do. >> Yeah. >> So, you know, that's why I said compound, right? So like bench press to rows. Y, >> you know, squats to deadlifts, you know, that kind of stuff. >> Yeah. Yeah, definitely. I I the the struggle is that when you're in it, you're like, "Oh, it's it takes some discipline to take that away because you feel like you're missing out." And that's the the Yeah. the challenge. >> Yeah. And you're not you're still you're going to develop the other areas. You're just going to build up the area that is lagging. That's it. >> Okay. Great. >> And then there's there's little things you can do uh like prone cobras or band pull- aarts like throughout your day. >> Yeah. Volmiz to com Yeah. to combat um the the posture at work and stuff like that. So, if you can get a hold of a band if you don't have one already. Um >> yeah, I have some at home and I you know I have maps prime and I always exploring that figuring out ways to yeah to address this and you know it can also cause shoulder problems. So I feel like I'm addressing shoulder. It helps the same thing. >> 100% you are. That's that's what's going on is you're rolled forward like that and then that's bothering that. So yeah, just if you can every hour get up and just do a couple you know two sets of band rows real quick or band pull aparts. one pull-up. Yeah. Every now >> and then. >> And that'll that'll that'll really help that. So, and you can't with a band like that, you're not going to overdo that. Uh so, like if you can every hour do two sets of 15 doing some band rows real quick. That'll help. >> Yep. Mhm. >> That's great. >> Yeah. >> Awesome. Thank you. You got it, man. Congratulations on the baby. >> Thanks. Thanks so much. >> You got it, Nick. >> Uh the the volume swapping is um >> I wanted very I can't I can't remember what what exercises are paired in every day on maps 15. See, typically if he's following another mass program, right, where it's like, let's say full body or split and there's an order, >> uh, I would have said what you did, but he mentioned that he has >> Yeah, but I'd still say that because if there's going to be days that he has like a squat in a row, I'd want him to row first. >> Yes, but here's here's the thing. And yes, you could totally do that. Um, I'm not sure if it if they're paired that way, which was number one. Number two, it's going to be mass 15 cuz he just had a kid. >> So, it's like and it's only two lifts, so it's not a huge difference >> protocol right now. So, it's like just simplify the hell out of it. >> I mean, the other thing the other thing that I've done at at the periods of time where like this was like this was an area of focus at one point for me is like I really dropped a lot of squat volume completely and just just deadlifted for a while. >> So, that's also an option. So, we tend to have a lot of a lot of squat focus in almost all of our programming because it's just it's such a foundational movement. But with someone specific like this that wants that much more posterior chain, uh you're not going to lose a lot of leg gains by focusing heavily on deadlifts for the next six months and not really focusing as much on squats. So, it's obviously a little bit more nuanced because I'd have to look at the program and be like, "Okay, here's where I'd pull that out and put it in." >> I was just trying to simplify the heck out of that. >> Yeah. Uh but I mean, I think simply the two sets moving over or always starting with the back and then of course the next layer to that would be, >> you know, running where we have a lot of squat stuff. I just replace with a bunch of deadlifts and just really deadlift focused. >> All right, I know you like that episode. If you did, check this one out. Stop doing three sets of 12 to build muscle and do this instead. You guys want to guess? >> Stop doing the three sets of 12 and do this instead. Uh, with that intro, my guess is you're going to tell people to change the rep range to Yeah. 5 by five or low rep range. >> Do you guys remember when you're going? >> Yeah. So, um, often times we get stuck in like a set count and a rep count or a range