Low Reps vs. High Reps, Which Actually Builds More Muscle? (It Surprised Us) | Mind Pump 2944

All right, you're strength training. You're lifting weights because you want to build muscle. You want to sculpt your body. You want to boost your metabolism. But what's better, low reps or high reps? Are there advantages to one versus the other? Disadvantages. Which one should you train in for your goals? We're going to break it down right now based on the data and our experience. Here we go. Low reps, high reps. This is the challenge. >> Low reps. >> Fight. >> Done. [laughter] >> That's the end of the episode. >> High reps. This was a uh this is always this was a debate for a while. >> The one you're the one you're not doing. >> Yeah. Well, we're going to get to that. We're going to get to that. But um this they are different. So, here's the deal. There's two schools of thought. Uh one school of thought says uh this is a better rep range versus the other one. You know, pick your choice. Then there's another school of thought that says doesn't really matter just as long as you mix them up. They're both the same. Both of them are incorrect. Uh they do both have value. They do both um provide results, but they're also both different. They also do different things to the body mostly um when it comes to performance. >> But I'll even argue and and this is completely anecdote. Uh I'll even argue it does create maybe a different look in the body. This is pure speculation. Bodybuilders have talked about this for a long time. I think I've noticed this as well. Uh but I think the important thing to start with is uh and the data shows this clearly they both build muscle. Like you want to build muscle, low reps, high reps at the end of the >> day that's what matters. >> They both build muscle. >> So somebody who's contemplating this or having this discussion, what do you think is the biggest or the biggest mistakes that are made? >> Yeah, good question. I think one of the big mistakes is people navigate to the one that they uh like to do better. Thus >> that's what comes to my mind. >> Yeah. unless they completely ignore the potential value of the other one. U I would say that's probably the biggest mistake cuz some people are afraid to go low reps. Uh and other people >> the focus might be wrong too going into that rep range. Yeah. Especially I know when you're kind of jumping into the low rep range. It really complete different focusing gear. >> So I I literally think you fall into one or two categories. You either um are married to one because you love it. you identify more with a powerlifter so you look like a power lifter all the time or >> you love the high rep super set low rest period type of stuff because you you identify with that or like the circuit training. These are the two that I feel like you you either fall into. These people will gravitate toward those trap. And then the other person, who was I thinking of the other person? The other person is somebody who um is like me when I first started where I'm like mixing every workout. Like I had this idea muscle. Oh yeah. I know the benefits of [clears throat] all the rep ranges. So every workout included kind of all that. One one exercise I'd have short rest periods. Another exercise I have long rest periods. high reps, low reps, superset some stuff. And so I really feel like you're one of those two categories that you kind of fall in fall into. Um very I feel few people unless you're following somebody's written program that's mapped this out for you. >> Ours will have that. >> Yeah. Follow something like that. I think if you're doing it yourself, you tend to gravitate toward >> Yeah. So, so in the past, um, the observation among strength athletes was that low reps built the most muscle. So, bodybuilders used to say this. They used to say if you want to build mass, this was the terminology they used, then you go really heavy and low reps. Um, and the data, early data showed this as well. So, early data actually showed that heavy weight, low reps was better uh or built more muscle. Now, what they didn't necessarily control for was intensity. So, when you control for intensity, in other words, if we do a set of 15 reps, which would be considered high reps, or a set of five, which would be considered low reps, so long as they're within the same reps and reserve, uh, then they're both going to build the same muscle. In other words, uh, you want to pick a weight that you could do maybe 17 reps with, which is the most you could do with that weight. Like, you'll go to failure, you stop at 15, so you leave two reps in the tank. >> Same thing with the five rep set. Something you could do seven reps with, but you stop at five. Here's why bodybuilders for so long said that low reps built the most muscle. It's because higher reps, it's harder to reach that that point of two reps in in reserve because sometimes stamina gets in the way. So, when I'm doing a set of 15 and I'm trying to get close to failure, two reps short of it, is it the muscle strength that's failing or is the fact that I'm gassed out? >> Yeah. And so this is what bodybuilders noticed in the past, especially bigger bodybuilders who, you know, when they're moving that much muscle, this was actually a stronger. >> Anybody who's anybody who's experienced uh high rep squats understands this [laughter] because that's typically uh you know, give me an isolation exercise and it's very easy to take the muscle to failure regardless of the rep range. Like it's it doesn't take as much gas and stamina. But ask me to do, you know, 20 reps of squats to failure. And I'll tell you right now, the weight I have to choose is not the limiting factor on my muscles. It's my my Yeah. my stamina, my my cardio >> to do, you know, 20 reps of any weight is I'll get gassed. And so typically what will make me choose a weight, it's like I have to do a weight that's so light that I could really easily move through 20, but my it's not my legs that have given out by that. >> Totally. We also have a new program and it's 40% off and we're going to throw in some free maps programs and some free guides. You ready? Maps, abs, and butt. You want nice abs, you want a nice butt, this is the program for you and it's 40% off and we're going give you another free maps program. Muscle mommy or muscle mommy 15. Go to mapsabsandbutt.com. Use the code launch. Get the discount and the free stuff. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. Now, there are like actual differences between them. And the main ones, the big glaring differences between them is the strength that you gain in each of those rep ranges is pretty specific to the way that you train. In other words, if I'm focused on low reps, I build maximal strength better. Okay? So, my strength is going to reflect the way that I train. I can lift something really heavy for a few reps. This is why powerlifters train this way. It's why powerliffters don't train high reps. Even though they build build muscle, powerlifter goes in competition trying to lift as much weight as they can for one rep. >> So, they're going to train in this particular way. Well, what does higher reps do then? Well, it builds more strength endurance. So, still strength, but you have more strength endurance, which is still uh in the strength category. So, we're not talking about like the cardio endurance necessarily, but it does build more strength endurance than maximal strength uh like the low reps. This is something too like I and I tend to lean more towards the low reps that if I get into the higher reps like especially grip uh so everybody likes the pump but for me it was always like a bit of a detriment to where you know I would hit a certain point where I would I'm gripping and I'm doing low reps but fatigue was was definitely a limiting factor and I would you know inevitably my grip would fail and so to to work on that and then really like work my way through the pump and work through that endurance of it really helped a lot. >> Yeah. Here's another thing, too, that um a lot of people don't realize until they start training both in phases. Uh low reps are easier to recover from. They just are. It's just not as much damage on the body. Uh and that's because the formula for volume is sets times reps times weight. So, although you're lifting more weight, the reps you're doing are so low, the damage isn't as much. And look, we know this. I could do a really intense setting of barbell squats for five reps. So, I can do three sets of five reps, real intense, three sets of 20 reps, real intense. >> The 20 rep sets of squats are going to fry me. >> Even if I had the stamina to handle it, they're just going to fry my body. >> So, you funny like I agree on from a muscle standpoint, from a joint and ligament stand. I'm so glad you won. >> The opposite is true for me. Totally. >> So, uh like high reps, uh so much easier for me to overreach and overtrain my muscles. Yes. uh low reps. If I lean in that direction and you start getting joint problems, >> then my my joints and ligaments starts. Yes. That's where the aches and pains come from. Where when I stay in the high rep range, I don't tend to have that as much. I tend to deal with more, but I'm more likely to feel uh over, you know, doms, right, kick in way more, right? That kind of fatigue. >> Yes. >> Yeah. And I So, here's where we're going with this. They're both so valuable uh that you really should do uh both of them. But here's what's important. This is where I want to spend some time uh communicating this. Earlier Adam said he used to train in a way where he kind of mixed everything up all the time. Um and there's not ne nothing necessarily wrong with that. But you're better off focusing on one for a phase and then moving to the other one for a phase. Why? It's a totally different feel and mentality. >> Difficult to determine improvement too. Yes. Uh you know it's like you become a master of none at that point. like we're not really being able to gauge like, okay, well, am I, you know, am I gaining more weight, you know, to this lift? Am I improving repwise? Like, you don't know. Well, that's where that I think matters the most because is there something wrong with say me training that way right now? And I would say no, there's nothing wrong with me training that way so long as I don't have like goals that I'm trying to achieve. Meaning, I'm content with my fitness level. I'm not really trying to get that much stronger. I'm not trying to change aesthetically because that's where the programming really starts to to matter and dictate. And so I always whenever when someone tells me that they train like that and they like they love that. Oh, I just, you know, I mix it up and I do all these things. It's like cool. If you're happy with >> stay in shape. >> Yeah. If you if you're happy with your fitness level, both aesthetically, performance, everything like that, and you enjoy that and you're like, go for it. But if you tell me you have goals and you're I'm trying to get stronger, I want to lean lean down 5% body fat or I want to build 5 lbs of muscle. Well, then that's where that's not going to serve you. >> Yeah. So, what I So, you know, and I'm going to speak from a trainer perspective. Uh when I would train clients, when we were doing low wraps, uh the focus was on teaching them and coaching them on how to feel the movement or how to master the movement and the technique and the skill of the movement. I was not having my clients do sets of five reps and telling them to feel their pecs >> or to feel their lats. >> Totally different. >> Uh or to feel their glutes. It was we're going to have really good biomechanically advantageous form. We're going to maximize your technique and your drive. And I really don't care where you feel it. So long as we're having good form, you're not hurting yourself. Now, when I would go higher reps, this is when I'd want them to feel things like going higher reps on the bench press with a client. >> Really squeeze the muscles. >> That's right. I'm like, "Here, this is the movement in the pecs. Here's how I want you to bring your elbows. I want you to focus on feeling it in the pecs." Or we're doing squats. Like, here's how you squeeze your quads or let's say Romanian deadlifts, you're going to feel your hamstrings. So, it's it's a totally different feel. Both of which need to be trained. So, I, you know, I've been working out long enough to when I know when I'm going to go do a set of heavy deadlifts or heavy squats or heavy bench presses, I know I'm not trying to feel the muscle. I I've done this long enough where I know the mentality, the technique, and the form, and how I'm lifting the weight. When I'm going with the higher reps, I also know it's a completely different mentality. And if I'm mixing them up all the time, every week, which uh which a lot of people do, they never really get good at either one. Yeah. And from a performance perspective, like just looking at it like I would look at building a developing a skill. I like fatigue is your enemy. And so that's why too like the low rep model u you know these are really demanding like the compound list. If I'm like focusing on just loading the weight as much as my ability allows, uh I don't want to involve fatigue by, you know, before that I did this exercise that now I have to carry in this muscle fatigue that I have to account for. Uh where, you know, I'm not building these these perfect patterns u you know, where I'm my body's responding the way I want it to. I'm just kind of convoluting everything. It's hard too to tell what what's really working well for you, what's works well for you because there's there's we're all individuals, right? And all of us have shared our own personal attorneys of, you know, certain rep ranges, certain exercises, certain rest periods tend to lend themselves well with that client. Like I've had certain clients that just respond better with >> certain modalities. And if you're doing what I was doing, which is kind of throwing the whole kitchen sink at your body all the time, it's hard to tease out and be like, you know, what what's working the best or at all. >> Yeah. And that why is that important to know? Well, I'll do more of what's working the best, less of what's not doing%. >> Otherwise, you don't figure that out. That's right. >> One of the hacks that I had with clients, and I'm just going to give it general, right? This is very different from person to person, [snorts] >> but later in my career, I really figured this out. And it was such a hack because what it resulted in was clients that were less fatigued that actually built more muscle and got results, better results. And here's what it looked like. When I would first get a client, barring any major issue, initially my goal was to get them to do correctional exercise so they can move properly. It's always the initial goal. Then I tried to get them to be able to perform these basic compound lifts really well. Once they felt comfortable with that, which could take anywhere between a month to six months or a year, okay, depending on the person, once I got to that point, low rep training with my clients almost always worked better. Now, it doesn't mean I stayed there all the time. I would move them out and do different things, but it just was less damaging and demanding on their bodies. They weren't so strong that we were, you know, risking injury on their joints. You know, this was like Mrs. Johnson deadlifting 135. You know, Mr. Smith who's pulling 225 off the floor. But man, they would leave not feel fatigued, build muscle, great. When I would have them do the higher rep stuff, it was like, man, you better have good sleep. Your diet better be good, and it's going to fatigue the crap out of you. And it it just the cumulative stress on their bodies was always harder to manage than the lower rep stuff. So, a lot of my clients, I train them like this, and I'd move out of it to keep them, you know, their bodies fresh, but this is where they got the best result. This is why MAPS anabolic started with phase one. >> Yeah. And do you think that's because it's sending a a louder signal with just less volume or or just less stress overall stress? >> Oh yeah. Like you take somebody >> cuz you're like when you to your point like Miss Johnson >> Yeah. >> Um you know she does three sets of five you know three sets of five on deadlifts for 145 lbs 135 lbs whatever >> versus her doing you know three sets of 15 at like 90s or 60s or something like that. It's just she's going to get she's going to get as much her she's telling her body she needs as much if not more muscle to move that really really heavy weight than what she needs to move >> and it's not it's not a bunch of fatiguing >> work when you know Mrs. Johnson, you know, doesn't get the best sleep. She's got a job. She's got to take care of her kids. So, this was like a this was what I played with quite a bit. In fact, sometimes when my clients would come in and they were really fatigued, we would do sets of singles and doubles at a moderate intensity. I would just have them practice the lift. And it was funny. I'd have to convince them in the beginning cuz like, am I really doing anything? Like, I feel like we're not lifting much. And then they'd come back the next week and we'd add 10 pounds to the bar. And I'd say, "Look, you just >> got stronger." And it just was less damaging. Now, when my clients started getting really strong, which I didn't have a lot of clients that got to that place, like Doug's a good example, he started getting really, really strong. Well, we got to, you know, we're not going to play with the singles and doubles all the time. He's pulling 400 lb at 165 lbs. >> Yeah. >> Now, we're looking at risk of injury. So, now we're going to play with some some other things. But just just something to to consider. But I think the important thing to understand with this is uh do both. Do them in phases. Stick to one for like three or four weeks. Have fun with it. learn how to train that way, then move into the next one for, you know, 4 weeks. It's one of the best things you could do to get perpetual progress. >> Now, when somebody is looking for body composition change, my favorite thing to tell that person uh regarding this conversation is the best thing you could possibly do is the thing you're not doing. >> Of course. Y >> like one of my go-to favorite moves with a client who was looking for a aesthetic change was asking them what do you typically do? >> Totally. >> Then it doesn't matter what the answer is whether if it's you five by five for three years. >> Yeah. Five by five. There's awesome. We're doing high reps. We're super set. >> Change will change. >> Yeah. And then and and that with the with proper eating uh would send this awesome novel stimulus to the body that would would induce muscle. >> Good example of that is stand efforting. So Stan Effording, a bodybuilder, powerlifter, at one point he was known as the strongest bodybuilder that there was. Um, and even though the guy could squat, 700 lb, when you see him on stage, his legs seemed to be lagging a little bit. And so he started training with Flex Wheeler, who would, you know, was a very a top bodybuilder in the 90s and Flex Wheeler had him doing high rep leg exercises, 15, 20 reps. And Stan was like, man, it was so hard and I never trained that way. But his legs he gained like two inches blew up around his quads from training that why his body was so used to because he was a powerlifter so used to training in that way >> that when he moved the higher reps boom >> he got more muscle. So that novelty effect I think is uh an important thing to communicate. Uh I'm going to uh switch gears and talk a little bit about a peptide that I just started using that I've used in the past. It's um it's a mitochondria uh peptide. In other words, it helps the mitochondria function better. So, I've talked about MC before, which I always love. >> This one Justin loves too right now. >> Yeah. Anytime I've used Mati, I get more energy. I feel better. I get a little leaner from it. Not a lot, but I definitely notice I get a little leaner. There's another peptide in this category that works differently called SS31. SS31 operates uh differently than Matzi. So, it's totally different. Started SS31. I think I love it. >> Really? >> Yeah, dude. I think I really like it >> more than matsi or like a similar effect >> similar similar with the energy the clarity the kind of good mood >> uh you know your mitochondria is operating well it's like every cell uh has more energy um so yeah it's a it's a pretty good one and you can get it for a second there you weren't able to get it but now you can >> what mechanistically are they doing the same thing they doing something different >> different to the mitochondria so um so SS31 I'm reading off the screen here it targets the inner mitochondrial membrane brain to repair cellular energy production and reduce oxidative stress. It's uh so it helps the mitochondria operate better. If you look up MOT C, >> I feel like you said that's like the same thing, doesn't it? No, it's different. >> So, this targets the inner membrane of the mitochondria to do what it does. M C uh it regulates cellular metabolism, insulin sensitivity, and energy homeostasis. But how does it work? It activates pathway, which acts as a cell's master energy regulator. Um, here's what a lot of people do with the mitochondria ones is they'll go one and then they'll do the other one. >> So, they'll do like a cycle of one, a cycle of another one. And what's cool about these >> cycle off and then Yeah. >> Well, what's cool about them is uh once it kind of repairs what it needs to do, it's not like you got to stay on it >> then you're good. So, it's like one of those ones you could do like once >> I mean a year. Again, we don't like to do this, but I know in combination with red light therapy like it's like supercharge it, right? Well, especially with the mitochondrial peptides. Yeah. It's It enhances. >> Yeah. Um, and our partners at np hormones.com, they they're able to offer every peptide that is available from a FDA compounded uh pharmacy. So, it's like all the good ones. >> Speaking of that, is BBC uh available, not available? Okay, it is back, right? >> Yeah. BPC157 is available again. So, you can get them uh get it off there. And you're I want to ask you Adam, you're micro doing >> I have been now for um >> So you're taking like 1/5if of a normal dose of a starting dose. >> Yeah. So I started I started off at five units. Um and then I went to 10 units. Actually I started off they they started me off at 1.25 or 15 or I mean excuse me 12.5 or 15 units. I always it's I'm looking I'm thinking about this the needle. It's at one right. Um >> so they started me off a little bit higher. It was too much. I noticed it it it suppressed my appetite >> because you're not trying to take it for >> no bunch of weight loss. >> No, I I really wanted to use it. I told you guys that when uh you know, although I I went the first time I did all this the I had all the terrible side effects of losing tons of muscle and I wanted to see what that all felt like by, you know, treating it like a client would treat it. It was all experimental for me. Uh not trying to like utilize it to its, you know, maxing it out counter it with all your tech. >> Yeah. Exactly. Now, and but what I did notice during that process was, man, my psoriasis was really good. Now, uh was it good based off of what some of these uh you know, practitioners are talking about because they think that there's some sort of >> or just that you're a little bit low calorie >> or is it just cuz I'm super low calorie? Um I wasn't sure. So, I wanted to test that and I was like, "Okay, well, what if I took a dose that's low enough um that I get some of the uh inflammation benefits from it, but not so low that I can't eat the what I need? so high that it messes up your >> Yeah. Yeah. Yeah. Yes. So, I had I I've been floating around trying to figure out what that number was. It seems that it's somewhere between the, you know, five units to 10 units. >> Um, which you're is like what you said like a half or less than a half of a starting dose >> and it is like perfect. I can I feel the inflammation. I can tell it slows down motility. uh which has this psychological side of it too for me which is I because it slows down motility it has changed a lot of uh night eating behaviors that I've had for a long time. >> Oh, you're going to feel like you have a brick if you eat too much and then start sleeping. >> Yes. And it it's it only took me a couple times of testing that to go like I don't like that at all. And so uh there's been just happened last night where um I I had a good lifting session. I could tell that I was still hungry and my body was wanting to build uh and eat more. And so, you know, that's normally what I'd be like, "Oh, I I lifted. I moved a lot. I'm I'm lean right now. I could afford >> some ice cream or I could afford some high calorie meal." But I know like, oh, like that late at night and something that doesn't easily digest. So, what I go get rice and ground beef. >> Oh, yeah. >> You know, just a nor another I had a reheated one of the meals that I >> It's like another plus side. It makes you want to eat better. >> Yes. So, uh, and so I'm not sure if it there's something happening with the GLP1 that is impacting my psoriasis and inflammation as much or is it curbing some uh these negative behaviors that I've had before. All I know is I 100% am the inflammation is down big time. I can feel it in my hands and joints. I can see it in my face and I'm holding weight like I'm not >> psoriasis. You can tell. >> Oh yeah. Oh yeah. >> Yeah. you know. Uh so these are this is all so we have friends that um work in the space that are doctors that prescribe it uh lead researchers. Um so that there are studies that are going on now examining the um the anti-inflammatory and autoimmune uh protecting effects of GLPS. Okay. So, because there's been so much anecdote where people are like, "Man, this autoimmune issue that I have, I mean, yeah, I'm on a GLP. I'm losing weight, but this autoimmune issue seems a lot better or I have these lower inflammatory markers." And it was hard to separate like, "Well, is it the >> Yeah. >> GLP, or is it because you're you're eating less cuz eating a lot of garbage will do that too, right? Will make your inflammation go up >> off, but there are a lot of practitioners who've been using off label essentially these compounded just like from our partners at mpormones.com, right? you get compounded um you know GLP so it's not a pre-loaded pen which means you can use a tiny dose you can do large dose a lot of these practitioners are I'm talking to and they're like I use them for clients all the time that way like they don't need to lose weight yeah >> but they have you know this particular autoimmune issue we micro dose it and it's a lot better first person I heard talk about that was Dr. Ina when we remember when she said that she uses it a lot like that, you know, [snorts] I I I have the same skepticism around it. Like which one is it that's helping me? >> The thing that I find interesting is that if it's if it was from low calorie, I would think I would be losing weight, >> but I'm holding. >> So it's not so low that you'd lose. >> Exactly. So it's not so low of calorie that for sure was probably a factor. I feel like when I took it the first time, it crushed appetite and I was cutting. I mean, I lost 20 plus pounds like quick. >> Um, but I'm I'm holding about the same amount. I I I felt like uh my body released about 3 to four pounds of water. The initially the inflammation that I joke about in my face and in my joints, I felt like I that went and then I've just held right there. I mean, I'm just holding it 216 to 218. >> You guys should see the studies that are that are being conducted on them right now. It's wild. They're studying them for autoimmune issues. They're studying them for addiction. >> Addiction. Yeah. That is going to be that is crazy because a lot of people are reporting and we don't have any studies yet that show >> that it does this. But this is a lot of anecdote and the studies are going on right now as we speak. So, who knows? The jury's out. But personally, I've heard again these practitioners report back that their patients are coming back and saying, "You know what's weird? I know I'm taking this for weight loss, but I don't want to smoke anymore." >> Yeah. >> Or I don't want to drink alcohol anymore, or I don't want to gamble. >> The impulse is gone, >> bro. I got a buddy. I got a buddy who has a friend, a close friend of his who was who took it for gambling because he had a gambling issue. >> Wow. >> And I'm like, did he notice that he wants to gamble less? And he goes, yeah, >> I I don't know. So, it's it's acting definitely acting on the reward centers of the brain. >> Theoretically, could it affect these things uh in any way? Yeah, theoretically it could. >> So, really weird. It >> is weird. >> I mean, here's the deal. uh for the weight loss effects alone, I predict 2/3 or 3/4 of the American population will be on them at some point. You throw in addict addiction uh you know uh positives addiction and how many people suffer from autoimmune. >> A lot. >> Yeah. >> A ton. >> Yeah. So I know. Yeah. No, I I'm I'm pretty fascinated with it. I'm I'm well over a month now. I want to say I'm like I got to I'll look back and see exactly where I'm at um and when I I start doing it. But it's been a while now. I'm I'm at least six plus weeks, I think, into into it. And uh I got nothing but positive things. >> Speaking of medications and stuff, did you guys see this drug? I don't know if it got passed yet. I want to see if it passed um uh the FDA trials, but there's this drug uh that uh cuts CPAT. So, it cuts sleep apnea. So, sleepnapia sucks. If you have it, you have to wear a CPAT machine. um 44% it cuts these sleeping events or these breathing events I should say by 44%. It's a pill. >> Interesting. A pill. >> It's a pill. So why? Because it treats the neuromuscular dysfunction that can that can cause snoring. >> Really? >> Yes. So snoring often times like oh you're heavy. That's part of it. Your tongue grows side effects. >> Okay. Well that's Well, I don't know. >> We [laughter] don't need to go there yet. >> Like oo. >> Yeah. Yeah. We don't need to go there yet. But but we do know that there's some kind of neuromuscular dysfunction that happens with some people cuz some people have sleep have um sleep apnea that are not overweight. They just have it uh for you're overweight. [laughter] >> Such a dick. >> You have your big old neck, dude. [laughter] >> Damn. Damn. Shots fired. >> It's all right. I'm the one that wears a CPAP in here. Uh but >> calm down, beak. >> But did [laughter] you guys dang, bro? All right. I'm just >> Did you guys Okay, so let me ask you guys this. Do you guys notice that uh like you don't ne you don't have um sleep apnnea, but do you snore if you drink? >> Oh yeah. >> Yeah. >> Or I'm really tired if I'm really exhausted or something like that. So I I periodically will. Um I always have to ask Katrina cuz I don't know when I do and she never complains or something about it. >> A lot of people will say they don't normally snore but if they drink they'll snore. >> It's a neuromuscular issue that's happening. You know what else can can contribute to snoring? This is a anecdote. There's a lot of them. >> Uh gluten for some people. H. >> So people with gluten intolerances uh will snore more when they have gluten. >> That's interesting. >> So because it affects their CNS, >> huh? >> So now side effects of this pill, who knows? >> Yeah, that's I mean >> fixes anal leakage and [laughter] other things that come with it like >> bleeding. Dude, those those >> I don't snore anymore, but I >> those funny commercials, you know, of all the drugs that may cause >> you get the micro machine guy at the end to wrap up all the stuff. >> Cool. My rash is gone, but I got 10 of these other things. >> But I have erectile dysfunction. [laughter] >> More women want to talk to me, but I can't do anything about it. >> Oh my god. Do you guys know what a mkin is? I have about this. That sounds so >> Doesn't that sound like from the movie Trolls? Is that what that is? >> No. >> The bad guys. I've heard this. Okay, so I What brings this up was because like >> honest it was like a um Can we guess? Courtney was talking to one of her friends is like hair stylist and they're joking because like they're talking about wigs and stuff and all this >> and it comes up. She's like, "Do you know what a merkin?" I'm like, "No, >> it's a wig." >> No. >> For your pubes. >> I know that's what it is. That's what it is. I was like, I know. I've heard this before. >> It's not just like a new thing. >> It's supposed to be It's supposed to be like stick out of your out of your uh >> It's like a [laughter] It goes through there and it's like a little beard, you know, for it. >> How do you keep it on? Well, and two people like so so actors and actresses like they do this for like sex scenes too and they put that on to kind of cover up. >> Okay. So no normal person is like but yes >> why >> I don't know. >> I didn't know that was like a desirable thing. >> Yeah. I mean guys wear muscle shirts now. You know >> why [laughter] would But I don't I I to my knowledge. >> I didn't know I have I did not know that women are like yeah you know he's cool. >> Come on Doug. Pull it up for my search for delaying over here. He just doesn't want to pull it up. I'm like I really don't want to pull it up. I don't think that's a thing. Is it? Is that a thing where you're like you're insecure cuz you don't have enough? >> Well, cuz back in the day, again, this is like the syphilis. >> Mkin trends. >> Yeah. Like >> Yeah. Big experience. Resurgence in popularity through high fashion pop culture. >> High fashion. There you go. You guys are I thought you were the fashion guy. Yeah. No, I'm not claiming that. [laughter] >> Wait a minute. Public figures like Do Cat and Julia Fox, I don't know who they are, but they're famous >> rappers. Oh, yeah. >> They bring back the 1970s full bush aesthetic. So, what I don't understand is why not grow it themselves. >> Yeah. Why don't I just grow it? >> Maybe I don't know. >> Maybe they maybe they went too hard and then lasered it at some point. Now they're like, "Oh, no." Yeah, they probably lasered it off, dude. >> Dude, what the >> Yeah, why not? Why not? Why not? >> Listen, I'm Listen, I'm I'm >> back to the >> I don't think there's a single Sicilian that needs to wear Mkin. It's like [laughter] we're fine. We don't need those bad boys. I just thought it was fun. It's like, of course, you know, they make wigs, but I'm like, I didn't know they made wigs for that. >> Ew. Dating back to the 14 and 1500s, they were originally used historically by sex workers to mask the physical effects of SEXUALLY TRANSMITTED INFECTION. >> JUST HIDE IT. >> You got a bunch of crabs. >> You know, it's funny when you see like these new people that do it as a trend right now, they don't know the origin of it. [laughter] >> You know what I'm saying? >> Hey, why you wearing that? What's going on? So, you must tape it on. It's got to have like sticky tape on it. >> Yeah. Or it's >> or just sitting in the underwear. >> See, you know, we should probably just sit It's probably just sitting in >> You know what we should do? We should buy them >> like a Velcro. >> We should buy them in a different in a different hair color and see for whatever. [laughter] >> I'll wear a red one. >> I just don't I just don't get why not just grow it out. >> Find me an an Irish mkin, please. [laughter] >> Does the carpet mash the drapes? You know, it's kind of a thing. >> Wow, bro. You could also wear that as a goatee, though, by the way. So, if you >> Yeah. Yeah. the murking [laughter] >> downstairs or upstairs. It's >> just don't switch them up when it's versatile. >> Just don't put the wrong lens in [laughter] the wrong place. >> Yeah. >> Hey, you like my new beard? It's like that's my >> itchy. I don't like it. >> Oh, gross. >> Oh my goodness. [snorts] I thought that was interesting. >> All right. This total good segue because now I want everything filtered. Uh, did you guys read the story, the study on HEPA air filters? >> Did you guys read this? Have you been seen this, Doug? I'm surprised you haven't. >> What are air filters? So, air filters that use a HEPA um uh like purifier. So, this is like one of the best um like air filters to clean out the air. So, we have uh the big one in here, the ones we have in our homes, cuz we all have the same ones. >> They are very very good at at purifying the air. These help >> micro level. Yeah. >> Check this out. Trip off this. >> This was a study. Adults aged 40 and older performed 12% faster on a test of executive function after using a HEPA air filter in their home for one month. >> Wow. >> 30 days. >> Wow. 30 days. >> Isn't that wild? >> Jeez. >> Imagine what could possibly like what we would need for a year. >> Dust and >> Yeah. The particulate matter for the air. And by the way, microplastics. >> Microplastics. >> There's a lot of them we breathe in. >> Jeez. >> Isn't that crazy? >> Wow. Do you know that in some cases indoor air pollution is worse than outdoor? >> Well, yeah, makes that makes sense because you're locked in. You're closed. It's like you're in a box. >> Yeah, dude. Yeah. >> Isn't that crazy? >> Trapped in there. >> So, I wonder if like um how much of our like degenerative diseases uh like dementia and stuff might be connected uh to some of those things. 12% in a month. There's not a supplement that would do that. >> That's crazy, dude. >> Isn't that amazing? >> That's interesting. >> Do you guys have air filters in every room at home? >> No, not every room. Two rooms. Yeah. I want another one. We have them in every single room. >> You do. >> Remember we moved out of that the the old place cuz the mold >> Oh, yeah. Yeah. >> And so I got really paranoid. >> You were able to not >> You didn't have to burn anything like it didn't transfer with you? >> No, we threw we so many things around. >> We bought all new stuff. All new stuff, dude. >> But I put filters in every bedroom and um Yeah. So good. I'm glad I did. >> Wow. That's That's pretty wild, actually. Makes a big impact. >> I wonder how like uh the the biggest offenders. I know those like Glade plugins are bad, right? Hey, those are really bad. You don't use those anymore? >> No, I don't do it anymore. I used to. >> You used to love them. >> I used to love those. >> That's such a thing. >> Hormone, especially when I had dogs. It was like my I >> What was your scent? >> Vanilla. >> Yeah. >> Oh, vanilla. [laughter] >> I'm a big vanilla guy, you know. >> Yeah, me too. I like that, too. >> That takes me back to high school, though. Remember I told you that? Yeah. My high school. >> No, I don't know. Jesus guy. >> Sorry. He was in high school, >> first of all. You didn't go to strip club in high school, do that. >> No. >> It's like my first kiss, dog. Come on. Come on. [laughter] It's like >> Yeah. >> Where were you in high school? >> Yeah. What were you doing in high school, guy? >> I worked construction, you know? >> I'm over here coughing a field and making out. You know what I'm saying? That's all I'm doing. [laughter] >> Guys over here drugs and and strippers, dude. [laughter] Calm down, dude. >> Calm down at all, dude. >> The whole reason. Calm down, Aeros. >> I just assumed you were. That's all. [laughter] I don't know. just testing you. >> Shut up. >> Right. Right. >> Shut up. Hey, did you hear about the otter attack, Justin? You were saying. Okay. So, no, it's not Santa Cruz, but you were saying earlier. >> Yeah, we have a a local like famous otter that uh it's off of West Cliff and it because it's like this is this is um where it lives. >> I didn't know this about otter. Territorial. I love otter. They're so cute. They look like little puppies in the water. It's my one of my favorite animals. >> They are super cute. >> They're vicious. >> Yeah. So it it was it would swim up to surfers and bite them and it was funny. It was like >> Otter 841. That's his name. Wow. >> Wow. Yeah. It became it became like people wear shirts like [laughter] with the otter. No way. >> Yeah. He's he's like a mascot of uh Santa Cruz. It's funny. >> I like the name 841. Is that the zip code or something? >> No, they tag us. They tag him. So >> So check this out. A veteran open water swim instructor from Reno. So, Lynette Bellene, 38 stitches in intensive medical treatment. >> 38 stitches >> after being aggressively attacked by a river otter >> while swimming along the east shore of Lake Tahoe. >> Wow. >> Like, wow, that's vicious. >> They're not even that big. >> I didn't think like they could get big. >> Otter. >> I thought it was just like little bites. I didn't think like >> they get a decent size, I think. >> Dude, I thought they were the sweetest animals ever. >> How heavy can they get, Doug? >> Yeah. How big can an otter get? Cuz that's like a It's like a a river dog. I feel like I feel like they can get pretty heavy. >> No. >> No, dude. They're 35 to 54 in long. 11 to 35. I would have guessed 80 to 90 lbs at least. >> Good lord. >> Yeah. Yeah. >> 90 lb. >> Yeah. No, I thought so. They look they look fat to me. >> The river ones? >> Yeah. >> No, they're the river ones are meaner. I don't know. >> Look at those little teeth. >> Oh, yeah. They look different. >> Is there a difference between the the river and ocean ones size-wise? >> I don't know. But you know what's funny? It's They're cute cuz they're furry. I would be very I would not think they're cute. >> Totally. How big are the ocean? >> They call sea otter. Yeah. >> 35 to >> 90 lb. Big difference. >> That's a southern sea. >> That's like the ocean ones, dude. That's >> How do we know so much about animals sometimes? [laughter] >> Oh, is it the animal shows your son watches? Is that what it is? >> No, I just I remember >> every once in a while you throw out like a fact about animals and I'm always like, how did he know? >> 90 lbs. >> I mean, I was wrong on the river. I didn't know. I just assumed that they were like the same size. cuz I didn't know that they were they they were that dramatically different. It's like half the size. >> Yeah. >> Wow. I tell you guys I didn't tell you guys about Speaking of kids, my daughter, my three-year-old daughter >> Mhm. >> she uh we go to the pool um at at the gym we go to and she got her a bikini finally and she she was so excited. She calls it a boob mask. [laughter] >> The top. Look, I have a boob mask. >> Oh my gosh. >> I look like mom. >> It works. [laughter] some of those. You're like, "Yeah, >> I guess." >> Speaking of that, we're at we're at this interesting crossroad or phase, I guess, with Max. You know, he's at that age now where he's he's he's getting too old to like he's been so comfortable with mom like, you know, grabbing her boobs and Oh, yeah. Like, you know, >> he does the same thing. See, my son does that, too. >> Yeah. Yeah. And then Katrina's like trying to like, hey, you can't do that. Why? I don't, you know, why why can't I do that? They're so They're so soft. >> Explaining it to so [laughter] Yeah. >> He's all dad does it. >> Yeah. No, you know, or she'll be getting out of the hot tub and he'll like stick his his face between her butt cheeks and like try and blow >> Oh my god, bro. Listen, can I tell you something right now? I feel so much better now. >> I thought my son had a problem. >> I was like part of me was like, man, >> they don't know you. Oh, my poor kid is bad like I >> So, it's it is normal. >> Yeah, unless our kids are just taking up. >> Yeah, I don't know. [laughter] I don't know. Max is doing and you know and maybe that's the thing I have to be careful of like like we've and I've also started to go like is this is probably where I need to stop doing this too where it's just like you know him and I swim naked in the pool it's our pool you know what I'm saying that's different >> I feel like that's different too but I've told her that but I mean I think we've just been so comfortable with our bodies open there's no there's >> my son does the same thing he grabs my wife's boobs you know we do the same thing with the butt and she gets really she gets really mad and >> so she's like those are private areas you can't giggles and thinks it's funny >> and It doesn't help that I laugh, you know, in the background cuz when he first does it, it makes me laugh, too. >> We're trying to we're trying to transition out of that right now. And like he needs to know and you know, he's he's rubbing up against Katrina and he can't control his body yet. So, he doesn't know he doesn't know what's going on. And so, and so she's like, "Okay, >> we need to we need to learn to have a little bit of our our >> This would be great to remind him when he's a teenager, by the way." >> Yeah. [laughter] >> He's all weird. >> Used to grab your mom's boobs all the time. Remember that? Remember? >> But his girlfriend's over. >> Yeah. I mean, it's it's there's there's parts I think that are really cute. So, I'll come in uh because this is like the new talking point and like he's learning that. And I told you too, he likes to sleep naked, right? >> So, um >> if I if I come in and uh like there'll be times where I, you know, I I get in late or, you know, I was doing something, I hadn't said good night to him and so I'll come in after Katrina's already tucked him in, lights are out and stuff like that. And also come in and kiss him good night and stuff like that. Sometimes I'll lay there for a little bit. And remember the first time it happened, I didn't know what was going on. And so I obviously know what's going on now, but I would go in and you know it's pitch black and I'm trying to find my way into to his bed and I'll crawl in lay next to him and just kind of rub his head and kiss him good night or like that. And uh the like the first time this happened like all a sudden he pops up he gets up and he's like in the cover he's moving around. I'm like what is he doing? And I realized that he's he's putting his underwear back on. >> So he's feeling a little more conscious. >> Yeah. Yeah. Well he knows that well he's been told that like hey when you're laying in bed next to mommy and daddy like you're okay. you can cuz he's been told he can sleep naked if he wants to. I tell Katrina like let him sleep naked if he wants to sleep naked. >> But she's like yeah but then he want he crawls in next to me and he's naked and his thing gets all hard and she's like so [laughter] she's like >> I was like well then just tell him when he when he's laying >> the kids are going to listen to these episodes. >> Oh my god. >> No, they won't care by the time by the time they finally you know when our our kids are going to care is when they're 30 something they'll be. So but anyway so she she's coached him on like you know you can sleep naked when you're by yourself but when you're with mommy and daddy you put your underwear on. So, but I didn't know that what was going on. I'm like, "What are you doing, buddy?" He's like, "Oh, I'm putting my underwear on." Oh, okay. [laughter] I think it's hilarious. >> I can never I can never sleep naked because always the thought in my head is if I have to jump out of bed >> to like defend my family, I'm naked. >> Oh, I feel like that's one of the best defenses. >> It's scarier for I feel like if I come running out ass naked with my gun, you are more scared than >> Yeah. I feel like that's way scarier. This guy's crazy. [laughter] >> He didn't even put on shorts. >> I feel like that's it. I feel like it's >> I just I just don't want to be grabbed. >> Or Yeah. Yeah. Or you go like you're going to grab him. You don't even need a gun. >> Glad you're here. >> Jump [laughter] on you, bro. >> That would be the best. >> Yeah. You didn't have to knock, dude. Why'd you break? >> Wasn't there a guy? Wasn't there a dude? I think I read this a long time ago, this article where someone broke into his house and the dude >> tied him up and then like abused him the whole time. >> No way. >> Yeah, dude. Like, yes, I think this is true. It was like Yeah, dude. Remember that? >> So, when we we were in high school, there was a guy we used to terrorize that we called under underwear Anderson >> and [laughter] it's cuz he used to we used to like we used to like toilet paper the house and do like kids [ __ ] right? Dumb older guy. >> Yeah, older guy. And well, old I mean, he was probably our age, my age. You know what I'm saying? And he used to come out and chase us in his underwear. You know what I'm saying? So, we're all scared to death. >> Underwear Anderson. [laughter] Underwear Anderson. >> Listen. Oh, here it is. Dude, I told you. Look at this. A local shop. So, this is Orange, of course, Orange County, Florida. A local shopkeeper and his brother caught two individuals attempting to burgl burglarize the commercial property. Rather than contacting law enforcement, the store owners took matters in owners's hands, held them at gunpoint, forced relocation, so they moved in the back bathroom. Then, they were ordered strip naked, and were severely beaten. >> Wow. >> Yeah. When the intruders were arrested for the break-in, the shop owner was also arrested and faced charges of assault battery with a deadly weapon torture and sexual battery. >> Wow. >> But you know what? They're never going to >> guarantee you don't try an electric fence. >> Change their life. They'll never do that again. You never know. It's like that scene from uh >> spread the word. >> What was that? Pulp fiction. >> It's just like pulp fiction. Yeah. >> I feel like I feel like you you know that's the f around and find out. I feel like you do something like that that >> you know I don't know. I feel like that that should be that's part of the gamble. >> Your little heist didn't go as planned. >> Yeah. I feel like you [laughter] if that that goes down that way it's like I mean obviously you can't kill him and like what does torture mean? Does torture just mean like they you know they handcuffed him, stripped him down, whipped him a little bit like that's you deserve that bro. You come in you come in try to [laughter] rob me like you just getting a little naked ass whooping is like that's a l you're lucky. You're lucky I didn't shoot you dead. That's like a gift. >> Or you give him an option. Listen, either call the police or I I whip you around a little bit. What do you [laughter] want to do? >> Or I'm gonna do some things. >> Let me call my friend. >> I don't know what kind of things. >> Let me call my friend. You know, shows up with a mask or whatever. It's funny. >> Anyway, so uh I want to talk about um Manuka Honey, the the company work with Manukora. >> A good transition. [laughter] >> Yeah. So good. >> Speaking of love that [laughter] you should strip him naked, throw some honey on. You know what I'm saying? Like >> Okay. Okay. Okay. Leave him out in the woods. It's a pet bear to [laughter] finish him off. >> Actually, I was going to ask you something about Monaco cuz uh so yesterday I asked you about uh the stack for me for the things that >> it was that >> it was the one I forgot. I knew it. I knew it. And I actually all think >> I got to give Katrina a credit cuz she actually remembered. So it's funny. So I So yesterday antiviral. >> Yeah. So the audience knows because we're like talking in uh code here. Yesterday uh so my son got sick. He didn't go to school. Um, and I was telling S, I'm like, "Man, >> you recently talked about one of our sponsors and it's like benefits for like not getting sick or something." I couldn't remember what he had said. And I'm like, "So," and I said, "Man, I should really add that to my stack." And I'm like, so I went through the list of things like stack the vitamin D, the zinc, >> the um echania, yeah, elderberry. >> No, it was it was uh zinc uh elderberry. It was um uh what was the other one I told? Oh, thymus and alpha. >> Yes, thyus. It's an alpha. So that's a peptide NAD and glutathione. And then and then the thing that we couldn't remember. And so I did I did all the stuff. I had Katrina. And then what made me remember it was last night. So we have we have tea like every night. And we had she had just had this she had bought this other um off-brand honey cuz our guy next door who does the does the um does his own honey was out. So we just happened to have this random honey that I had on the counter. And so I just used it. And she's like why are you using that? Why would you use the monor? are like right now Max is sick and I'm like >> that's the thing that sell that's what we couldn't figure out it was that right >> yeah cuz it's antiviral antibacterial um and especially when you're being exposed right before you get sick use it >> yes so there's the there's the monster stack for you right there so NAD glutathione zinc elderberry thyosin alpha >> monor >> monor you want the ultimate defense to getting sick >> well you haven't got sick in a while >> bro I'm I mean knock on wood right No, >> but you've been sick inside this room with us. Uh, Max has been sick. Katrina's been sick. >> I That been sick? >> No, >> Justin never gets sick. >> You don't get sick either. >> Him and Doug don't get sick. You You've been sick three times the whole time I've known you. >> Both my kids have been sick quite a bit, but >> which is what's interesting about that is the two of you are the more cortisol stress junkies of the out of all of us. >> Maybe we're too relaxed. >> Yeah, maybe. Me. >> I don't know. >> Maybe we need more stress. >> Maybe >> I'm less stressed than I was. When was the last time you had sick? >> Uh, last time Cabral did it. But last time I tested normal. Remember that? Yeah. >> Yeah. Wow. What What would What would you attribute that? Cuz that was something you >> Oh, I worked on that so hard. >> You did? That's >> like so hard. Meaning I slept more. >> Yeah. [laughter] >> I mean, tried to change some lifestyle things such as uh beating the clock, you know. >> Yeah. >> Uh >> he's late more often. >> No. No. >> No, you're not. >> I'm not late. I was on time. Was that uh No, that's a that's a fair assessment. I think it's been a long time since I've seen it. There have been many times before that where like you were scrambling doing multitasking kind. >> I haven't scrambled for a long time. >> Yeah, you haven't. >> Which is a good sign. >> No, you're you're right. >> But my stress is way down. But sleep. >> It's actually rare that I get here cuz I'm normally one of the first ones here. It's rare I get here and you're not already here, >> which was not the case before. >> Yeah, that's true. >> I've turned a new leaf. [laughter] >> Okay, good. I wonder has I wonder how much that is is playing a factor. The sleep for me is a is a big facuge. I got a 60 last night. >> Oh no. >> Yeah. Just cuz I didn't I didn't go to sleep on time. I didn't go to bed. >> Uh well you watching >> No, I was I was trying to get some for my wife all night long and and she Yeah. She was like And normally she's game always but she was she knows that it gives her energy and it puts me to sleep. So that you know that's how >> like I need to sleep. >> Yeah. And Yeah. I'm like, I need to sleep. And she's going like, >> she turned you down. That never happens. >> I know. Well, that is cuz you know what? I miss my window. >> So, which I don't like that. >> I don't like putting me in a window. >> Like, and so she she's like, you know, hey, let's go. It's like 6:00, you know. So, it's too early. I want to relax a little bit. I want to do my thing and then I will or whatever that. And then because I miss my window, she's like, no, it's going to wake me up. >> And then all night long, I'm trying. And then I can't sleep because I'm like, [laughter] >> yeah, yeah. So, you know, it's I don't know about you guys, but that's my like, you know, she says no and then like an hour later, >> you know, then it's no again. >> Keep wandering. >> Yeah. Yeah. It's like like there's something subconscious. I don't [laughter] think I'm I'm not even like doing it. Like trying just like subconsciously like let me see if >> My wife just My wife tells me I'm just incessant. >> You're receiving this. >> She says I'm incessant. Like I'll come on to her and then like and it's always at the wrong time. She like just have told me she has a migraine. 10 minutes later I'm like, "Hey, you're in the boo." She's like, "I just told you I like I told you. Yeah, [laughter] I totally don't feel good. >> Feel better. >> And I'm just kind of like persistent. It's the sales guy in me. You know what I mean? What makes me good at sales? >> I think that's what >> it's hard for me. You know what I mean? I'm like, well, there's, you know, >> circle the wagon. >> Yeah. That's another objection. >> There's only been five nos. I got two more to go. [laughter] >> I'm getting better. >> So, so that's what happens is that I go to I go to bed and there's at, you know, 10:00 at night and all night long I still think I have a chance until 3:00 in the morning. Oh, [laughter] I just I realized now you're bad. >> Yeah, that I'm mad. >> Say no to her next time. Get her back, dude. >> That's a good marriage right there. >> Hey, I got a study for you guys on homeschool. Did you guys hear about this? >> No. >> So, this was a peer-reviewed study that was uh the first nationwide homeschool achievement study in 15 years. You want to know what they found >> from homeschooled kids? What? They score 29 percentile points higher in reading, 25% uh points higher in language, 25% points higher in math, 26% point higher in social studies, and 27% points higher in science. So, generally speaking, they perform better. >> Uh, you know, I find so interesting about that is how how different that is from what I I felt like the narrative was. >> Yes. It's so opposite of what you I think people thought before and or is it s >> has public education just got that bad? >> Which one? Or is it just a combination of the two? >> I think it's like maybe homeschooling isn't that much better. It's just that public school so bad. >> Here's what I know cuz now I know cuz we homeschool and I know enough parents that homeschool now because we homeschool. >> One thing that always this is consistent across the board from everybody I've met. Uh it takes them an hour or two hours to do all the school work of the day. That's it. >> Yeah. >> So you normally go to school for like seven hours. These kids are dumb. >> You don't have to start super early in the morning. No, dude. Like no kid [laughter] performs awesome like that early. >> No. And nobody has as much of a vested interest. >> So I look I look at um I got this great example in front of me of of my son's age and three different approaches to this. Right. So we've got you and Jessica with homeschool. I've got my best friend who's public school and they're teachers >> and Katrina and I who have max in private school and I would say all of our kids are excelling but it strategically from different for different reasons, right? Like your point about homeschooling. Yes. Like so exactly like you you've pointed out the benefits and and of homeschooling. for that. Uh, obviously I've seen with with Max and his school like I'm so impressed with a lot like I know that I don't have the what Jessica has the disciplines you need if you're going to homeschool. >> Oh, I could never do it if it was on me. >> I know. I know. There's just so much so much more outside of just parenting, right? >> Structure that that you're you're you're teaching them and and it's not as simple as just you're not teaching them math and education. Like there's values that his school is teaching him beyond education that I love. Right. And I like, man, I wouldn't even think to do that. And it's so cool that this school does that. Then I see my my best friend who's his kids are going to public school, but they're teachers. And so school doesn't end when school ends. >> Like they spend they're very in and their kids are wicked [clears throat] smart. >> But I also think it's because they don't just it doesn't end at school. When they get home, they're they're they're both teachers, so everything is a lesson. And I remember my mom my mom's like this. If you watch my mom when my mom she's a teacher. So when she she doesn't play with my son, she teaches when she plays with my son. So like everything is a teaching lesson and that's a if you've ever anybody who's been married to or knows a teacher in their family that they have that especially good ones, right? They have this gift where you everything they do is it like every meal, everything. And I feel like homeschool moms have this trait. They t they start to learn how to do that to build a lesson and everything. And the other thing too is there there's um I don't I don't know how you would control for this, but I would imagine that the kind of parents >> that want to homeschool are generally more vested than the general, you know, group of parents who sends their kids off to school. In other words, >> less like disconnected. >> Yeah. How much of this percent you know 25% better at these you know categories is it that just just because the parents are care >> and they're involved you know big factor >> because I wonder if you took >> the parents whose kids go to school public school and then took the ones that actually are involved would we see the difference you know what I'm saying >> well the other thing you could also ask yourself you should ask is too is like you know how important is love right for a kid right in the the process of raising and how much of love is translated as as in time for them. >> Yeah. >> So, in other words, you homeschooling them, >> you spend more time with them. >> You spend way more time with them, which is perceived as more love, >> right? >> And so, is the more love playing a bigger factor in all those those kinds of >> There's a there's a downside to it, too. And people don't want to talk about this, but I'll say it as a parent, [snorts] if if if I had to homeschool my kids and it was all me. Yeah. You get no breaks. I mean, I'm not going to lie. Sometimes you send your kid to school and they're and it's good. You like the school. You get a break. >> Yeah. >> You get like a three-hour break when they're little, a six-hour break when they're older. You get to do other things. >> That's rough. My wife gets no breaks except for the ones I come in and step in and give her. Otherwise, it's all it's all shifting and then it's hard for you to share that break with her. You know what I'm saying? So, no. 100%. I couldn't do it. I couldn't do it. I have so much respect for somebody who does do that or could chooses to do that. I think that it's it's incredibly especially to be good at it, right? I think it's incredibly challenging. It's again what I uh I have I'm so grateful for that we have is that we can send him to a school that I feel is teaching a lot of things that one I want and then two I wouldn't even have thought of that I think is so valuable. >> One of our big motivations for it, well a couple, one is we want to be able to teach them some of the stuff that we want to teach them that you that you'd have to like specifically find a school that's going to teach a particular way. >> That's hard. The second thing is there's things that I don't want them to be taught >> that a lot of the especially public schools around here >> where I'm like, you know what, you don't even find out till after. >> That was my biggest consideration was was diving out. >> Yeah. [laughter] No, 100%. And I have had that talk many times. We I said >> the the day they teach something that I don't want my son teaching, I'll I'll pull him out. >> I have friends who came who who found out after >> after the kid learned the the whatever they were teaching him. And it's like, dude. >> Well, and yeah. And there was this like idea that they could opt out like like my kids could just walk out, you know, not have to like it was like sex education then. And that was just like the the teacher was literally like no, you can't leave and you can't like hold on. And you know, this became Yeah. It became And it's like you can't you can't say that's how the experience is going to be and then now you're like literally going against what you're telling me is going to happen. in the class. So, I was like, "Dude, we're out of here." >> Yeah. I mean, Katrina and I, we went down to the principal and asked all the questions. >> Mhm. >> Do you teach this? Do you teach this? Do you like I want to know like I want to I want to know before it happens, not after the fact, because I didn't ask the questions cuz I want to I want to find all that stuff out. So, I I agree with you. I think it's not [clears throat] just uh the stuff that you want them to be taught. It's also stuff you don't you don't feel there your kid needs to be taught, especially at a young age. It's like at one point, you know, he can learn about >> some of some of it seems innocuous. Like I'm not even talking about the controversial stuff necessarily, although that's part of it. Some of it's just like you don't I don't think you need to be teaching a third grader that we're destroying the earth and that, you know, if we don't change directions in 10 years, like >> what are you teaching my third big kid who can't has zero control over that to panic and freak out? >> Fear, fear, fear. >> Yeah. All these animals are extinct and we're killing them all, you know? And the kids in third grade, they're like, what? >> What are we doing? It's like, why do they need to know that so they can do what? Nothing. They can't do anything about it. Yeah, >> why are we placing this? [clears throat] >> And there'll come a time when we when they will learn and then we can talk about it. We can discuss that. But at that age, it's >> the worst thing you could do is learn about something extremely stressful that you have zero ability to influence or control. It's a very that's a that's a not a good place to be for a kid. It's scary. >> Yeah. I think a lot of that stuff too is um predicated on how a teacher delivers it because I think it that can play a huge role too because you could talk about an an animal being extinct and you can do it in a way that makes >> people you can make the kid feel like we're killing these things. That's right. Right. There's there's two different things. >> Like I just used to be >> Exactly. Yeah. There used to be a lot of them. They've died off is one thing and being extinct is one thing versus saying like you know humans are killing it. Like that how they present that information has a lot to do with that information too. Typical children's vitamins are basically candy in disguise. Haya is different. It's made with zero sugar, no gummy junk, and it fills the most common gaps in modern children's diet. So, it provides the full body nourishment your kids need. It's non GMO, vegan, dairy free, allergy free, gelatin free, nutree, and everything else you can imagine. It's only it's the only multivitamin that we recommend for kids on the podcast. Again, it's got the right nutrients that your children need. It tastes good. It's not full of a bunch of sugar and junk. And it's true our diets are so deficient in key nutrients. Studies are showing that people who take multivitamins are healthier because our diets just lack some of these key nutrients. And by the way, this is true for kids as well. Go check them out. Go to hyaalth.com/mindpump. That's hi yahhealth.com/mindpump. That link will get you 50% off your first order. This segment of the podcast is brought to you by Mindpump Fitness Coaching. This is the number one course that teaches trainers and coaches how to build sustainable sixf figureure plus businesses and careers in fitness. Look, it's roundt based. So you can hear Adam, Justin, and myself teaching you how to build a better business, get more leads, close more deals, close bigger deals, and be more effective trainers. By the way, our course is nationally recognized. In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. >> Our first caller is Mark from Wisconsin. >> Mark, what's up, dude? What's happening? >> Hey, guys. [clears throat] This is cool. Thank you. >> You got it, man. How can I help you? >> Well, uh, I'll keep the intro short. Uh, got into fitness a few years ago. been listening to your show for uh a couple years now. Want to thank you very much for your nononsense, you know, just delivery on fitness, right? Keeping to your core principles, finding unique ways to, you know, continue to to just get those across. But I'm a guy that focuses on goals and I kind of had a weight loss goal when I started. I got there, uh, noticed I was starting to get a little stronger, which was awesome. And every couple months, I'd have to go to the local gym and pick up a couple more weights, right? Pick up a couple more weights. And I I I'm an older guy. I'm in my late 40s, but I feel really strong. And I and I I want to set a goal of maybe going like to a a potential strongman competition. So, I I went online and started looking at >> like some of the categories and things you have to do. Um, but I just don't know. Like, you know, it seems like there's not a great separation of age, weight limit, uh, skill level, and I'm looking for some advice. Like, if that's not the right thing to do, tell me like I I want to get strong and and I want to have something to look forward to and see if I can compete with other late 40s gentlemen. >> All right, good question. So, let's back up for a second, Mark, because I'm reading your email. Uh, and it says, um, essentially you're talking about needing a new goal, and it sounds like without a goal, you kind of feel bored or you lack direction. Is that is that resonate? >> 100%. Um, I got my personal trainer certificate uh about two years ago and I I put programming together, would go to the gym all the time, uh, and now I'm, you know, again, life just gets in the way. And when I go outside in my garage and work out, it's I I just don't have the programming set. I'm always doing something a little bit different. Not working on progressive overload, not focusing. I'm just happy that I'm out there and doing something, but uh I've noticed the strength kind of go away a little bit. So, I I I want to get back. >> So, the root the root issue uh and and just correct me if I'm wrong. The root issue is just kind of you're losing that spark. >> You want to kind of reinvigorate that spark. Okay. So, there's a couple things here uh that we want to address with that. Now, one uh and I do want to say that having goals is great. I mean, we always encourage people to have goals. That's a big part of fitness. But there is a downside uh to goals, which is that you always need to have a goal in order to find yourself uh having the motivation to be consistent or to get to, you know, like I said earlier, to have that spark with fitness. And that can actually be detrimental. It's now it's not often something that someone runs into because most people just run into the problem of not being consistent. But when somebody's really consistent, constantly needing a goal can actually pose a challenge. And what you sometimes find with people is I would have clients that were like this is that they had to sign up for something all the time. >> Yeah. >> This the only way they could be consistent with the workouts. And what it what it what it did for many of them is it just moved them in directions that wasn't really good for their bodies. Uh or they would uh overtrain or burn themselves out because they had to get the next marathon, the next triathlon, the next whatever. So keep that kind of in mind. So there's nothing wrong with goals, okay? >> But what we als what we also want to do, and you've been working out for a while now, we're in the same age category, >> is we want to find uh workouts that are just fun for the sake of the workout itself. >> Yeah. >> And that's a great place to be. Like if you just enjoy the workout because it's fun, >> if you enjoy being active because it's fun, you'll never run out of that spark. It'll always be there because the spark really is just that workout itself. It's not that I'm necessarily aiming for something. >> It's that I just enjoy doing uh what I'm doing. And that's a that's a really really good place to be. >> Well, we we we have to talk a little bit about why that is too because at at some point you you reach these goals or you you hit peak, right? So like one of the things you've been going through is you you lost all this great weight. That was a huge goal. You've accomplished that. >> You know, now let's say now you're seeing strength go up. So now we start we set this strength goal and strong man. We're probably going to see some strength go up. But eventually you get to a point where at for you're you know late 40s you're strong as you know you're hitting your 90 percentile strength you got good cardio like all these things and so it can get really discouraging when you don't see progress and part of yeah like I'm definitely way weaker than 35year-old Adam I definitely don't look as good as 32 year like and so if I'm always drawing back to like if I have to have this competition I'll look like I'm failing all the time. So, if I were to go try and chase something that I've already peaked at and that's the driving motivator, then it can also work against me as like a well [ __ ] I'm I remember when I was so much stronger than this and and it's like so that's part of why that that strategy of always having this like serious goal going towards can be a failing strategy especially as we age and we've been doing this for decades. >> Yeah. There's a psychological phenomena you'll see with people when they accomplish a massive goal and they'll have a period after of uh what can feel like depression. >> So like I want to be a bestselling author. I get there la this the year after that it's like one of the hardest years of my life type of deal. >> Um and so those are some of the things you might run into. Now I will say this uh you are interested in doing a sport that does have a small but very uh uh tight community. M >> so like powerlifting strongman tends to have a really great tight community. And so my recommendation to you if this is something you're interested in is to find a local strongman training gym or group if one exists near you. Uh go to it and you ask them and say look I've never done this before. >> I'd love to try. What does that look like? Is there something I can sign up for? Uh or what do you recommend? And then become a part of that community and then take it from there. I think that would be the best strategy moving forward. And I would recommend that to you if you were 26 >> instead of 46. I would say the same thing. I'd say go find a strong man club. Uh introduce yourself and they love that. I mean, you go in there, as long as you're serious and you're not, you know, and you're like, "Hey, look, I want to do this. I want to learn this. Like, what should I do?" Uh they're typically very welcoming, encouraging, and then you just go from there. >> Yeah. I also think too, like I mean, it's >> finding another thing to stimulate uh to to keep the training fresh. There's nothing wrong with that. I think too like so if this is more of a long-term goal, it's like a a macro goal, right? And then you have all these micro goals in between. So if strongman is something that you are really kind of into, there's a lot of unconventional movements. >> Love that idea >> within that. Okay. So now we have to break that up. It was like, okay, can I can I learn, you know, some of these like really unique lifts and can I just start there and and you know, how do I how do I approach that and then get good at the skill of each one of those different types of lifts? And I and I think just like tackling that piece by piece and then really seeing, you know, the result of that and the overall strength that that's going to provide and then bleed into the rest of your training, I think would be rad. And then at that point you're like, "Wow, I've I've accomplished all these new, you know, subs skills that now I can apply and like may maybe I can, you know, be in this community and I can compete and I can, you know, you know, move forward with this." And so for me it would be like tackling a program of ours like oldtime strength and really kind of breaking it down uh you know on a micro level of like you know can I can I really sustain and hold this heavy weight overhead you know with one arm and can I control that and and can I own that and uh and then kind of move and progress from that because it's totally different than than you know going to the gym just showing up building muscle like this is really movement focused this is really uh you know technical and I think like each one of those is super technical. So, if you geek out on that and that interests you, uh there's a lot of room for that. I I love I love that advice that just and probably will serve you uh for much longer, right? I mean, you could spend >> the next five years uh working at strong man specific lifts, getting good at a circus press, right? Getting good at getting good at specific movements. Uh, and and that's kind of how I would go after like our strongman or I mean our um our oldtime strength program is I would look at it as like here's all these movements. Several of them will be very unfamiliar. I'm going to pick one of them I'm really going to hyper focus on to get really good at. Now, I'm obviously you're practicing kind of all of them, but it's like the goal is I'm really going to try and get strong and perfect this movement on this one and just keep cycling through it and uh probably interrupt those every two to three times you're running that program with either symmetry or our performance programs to address mobility and joint health. >> And uh and then after you've done it a few times and feel very proficient at it, then you could also go join a club or sign up for a strongman competition and do that. So, okay, >> that'll probably set that goal out nice and long so you have something to work on for a while and probably a safer, smarter approach towards a goal like that, too. I love I love Justin's advice. >> Yeah. >> Thank you. That's awesome. You got that. >> We'll we'll send old timey over to you, Mark. >> Oh, well, thank you guys so much. That'd be great. Thank you. >> Yeah, you got it, man. Give it a shot. Let us know how you >> Yeah, keep us posted. Love to hear how the journey goes. >> Yeah, you're going to have a good time. >> I will. Well, thank you guys so much. I appreciate your time. >> All right, brother. Right on. You [snorts] guys remember we have Mark when we had Mark Manson on the show a while ago? Yeah. Yeah. [clears throat] And his his like life goal was to be a bestselling author. >> Yeah. Yeah. >> Writes the subtle art of not giving an F. Uh it crushes >> crushes. >> And he was depressed for I think a year >> right afterwards. >> Afterwards. [laughter] >> And I've seen that with uh with people with fitness goals. >> Yeah. You peak >> and constantly needing to chase the next goal. Uh and then it stops serving you and starts becoming an issue. Um, and then the people that I know when I would manage gyms, people that were so consistent that were in their 60s and 70s even, uh, they're they didn't really have a specific goal. It was just they loved it. They loved it. They loved coming in. They loved the way they felt. They loved the workout. They look forward to each one. And they [snorts] it was never an issue of, you know, I got to get this next like lose this body fat, build this muscle. It was just they just enjoyed the process. And when you enjoy the process, forget it. Everything else takes care of itself. >> Yeah. Our next callers are Leah and Audrey from Wisconsin. >> Oh, hey. How you guys doing? >> Hey, >> nice to meet you guys. How can we help you? Thanks for having us. >> Yeah, you got it. >> So, we want to ask a little bit of a mother daughter programming question for you guys. So, I'm 36. I've been in law enforcement for 15 years. I've trained consistently for about 11. Uh but took a little bit of a break in 2021 after I had sort of a traumatic injury issue happen. Um and then kind of restarted again last year with Audrey. Um she's big into wrestling and I wanted to introduce the weight training aspect of it along with her wrestling training. So I just kind of want to get your advice on what we can be doing together to help um help her the most with her wrestling. She's going to be a sophomore this year. Um, last year she did in competed in the 107 category. So >> awesome. >> Awesome. >> That's awesome. Yeah. All right. So So there's gonna be a bit of a a difference between So are you looking for a workout for both of you or something for your daughter that you could help with? >> Yeah. No, I think something for both of us. We've been running with Maps Anabolic for like the last three months. We've been doing like we did the intro portion really nice and slow and steady to teach her the foundational like the big three movements. >> Very nice. we really want to focus on making sure her body is doing the right mechanics when we're going into squatting and deadlifting in particular just so we're not developing any bad habits. Um so we've been we're still phase one of that. Um but yeah, just kind of looking for something that both of us can do together. Um [clears throat] I think since I've got a relatively decent history of working out that I can keep up with her to some extent, she can definitely kick my butt in the like the cardio aspect of things, but >> yeah. >> That's awesome. Okay. So, it's going to be very different in season versus offseason. >> For your daughter. So, in when she's in season, it's going to be very little strength training. So, I'm very familiar with wrestling training and it's brutal. >> Low volume. >> There's a lot. So, in season, uh her strength training is going to be minimal. Like very minimal. Like >> like maybe three exercises once a week. Like that's it. Okay. Offseason a traditional strength training program is totally fine. Um and and what does let me ask you this. What does offseason look like uh for her? Is she doing anything at all for conditioning or what does that look like? >> Yeah, so right now we have her meeting with a wrestling specific coach once a week and then her and I are either in the gym resistance training once or twice a week depending on what our schedule looks like. >> That's perfect. Oh yeah. Okay. Off season it's going to be very basic strength training uh for her. So, the most bang for her buck is going to be in getting good at the super basic compound lifts. No, it's not spec like wrestling specific strength training that doesn't come into play until, you know, 3 or 4 years from now. Right now, what we're looking at is building foundational strength. So, things like squats, >> yeah, >> deadlifts, overhead presses, rows, pull-ups, you know, that kind of stuff. Um, really good wrestling uh exercises. Are you familiar with the zer like deadlift, zer squat? Okay. Really, really good for wrestling because uh it's, you know, like a zer deadlift for example, uh the weight is in the crooks of your elbows and it's like you're holding somebody. So, it simulates what it would be like to clinch with somebody >> uh to do a throw or a takedown. Split stance lower body exercises are also excellent for wrestlers because it's uh strengthening her leg. Now, squats are great, too, but you also want split stance exercises because when she's doing like a takedown, a single leg, a double leg, she's shooting, and it's usually one knee that's forward uh when she's driving through to do the takedown. And so, uh what you would essentially do in the off season is you would pick two, it would be two full body workouts. It'd be one leg, one push, one pull, maybe a core exercise, and then you're done. One of those workouts should have a split stance. one of them should have uh like a a bilateral um and that's offseason. In season she's doing like two or three exercises once a week and that's it. >> So right now I'm doing powerlift 15 with my son um and we're doing it three times a week. And to his point about just doing, [snorts] you know, focusing on the compound lifts from what you're talking about, I think like what do you guys think about like 15 strong but like split up? So, you'd probably do it like three times a week, not like the full, you know, five day cadence. Uh, just because the volume of it, I think, is more appropriate. The focus of it is more specific to those like compound lifts and then you can get introduction to, you know, >> are you take are you taking uh cuz it's got that's got that's six workouts. So, are you are you pairing two of the workouts? So, is it is it four exercises in her workout or you only doing two work two lifts? >> I'm only doing two lifts. >> Okay. So, I just want to make sure that's clear so she knows that when we send it to her. So, it's like we'll send 15 strong to you. In there will be six workouts. Basically, what Justin's saying is taking >> you're doing three of them one week, do the next three the next week, and so on. >> Mainly, uh because of the skill of wrestling, I I want her to stay specific to that. Uh you know, when conditioning wise or movement wise, uh the the weight training itself, if you just like stick with those two exercise, but you ramp that intensity up like progressively, I think that'll serve her a lot better. >> Yeah. The name of the game uh with a young athlete, especially in a sport like wrestling, is injury prevention uh and building good stability and strength. And she's especially in season, she's going to be towing the line uh constantly between overtraining and you know what she could tolerate type of deal. And so we want to build resilience um in her body in the offseason um and in in season we're trying to manage uh stress quite a bit. So, I'm sure you you already know this and this is very I have teenage uh kids myself. Like most important thing is going to be sleep and nutrition. Uh for both those things, um those make the biggest difference, but 15 strong is a great program for her to follow. Now, Lee, for you, you're not doing the wrestling in season. [laughter] >> So, your volume can be higher >> uh than hers. You >> probably do double that. Yeah. >> Yeah. So, you'd be doing twice as much essentially than your daughter uh with the strength training, but you'd be there, of course, watching her technique and form and doing all that. Do you have mass 15 strong by any chance? >> No, we don't. >> Okay. Okay. That'll be that'll be the program we'll send you. >> I'll send you that. >> Yeah. And we'll do that. >> That'll be awesome. And then is there anything specific that I need to be looking for with her? Just cues that she's overtraining because that's really what I'm worried about come wrestling season. Right now we're she's right around 116 115 for body weight but when she gets stressed out she tends to not eat enough and then she drops >> decrease in strength uh you know stiffness and tightness and achiness. Yeah those things are >> Is it okay if I go a little deeper into that uh while your daughter's here? Okay. So the big thing to consider uh with a with a weight class sport like wrestling and this is just as true for the guys. Okay. uh the body dysmorphia is very high in weight controlled sports. So constantly cutting and trying to make weight. Uh what you see with young uh girls is uh and you see this common with with girls sports anyway, but especially with a weight class sport is they don't they lose their period. That's a big sign right there. You lose your period. Uh we're not eating enough and we're overtraining. [snorts] Uh and it's it tends to be accepted as like oh that's just what happens. Uh but that right there is a big sign. Um, and then also with weight class, and I know coaches hate it when I say this. >> Yeah, they hate it. >> They really don't like it, but when I would train young wrestlers, uh, I mean, if they're within 5 lbs, that's fine. After that, I'm like, you're wrestling in a higher weight class >> cuz the constant like >> try to stay at that weight as much as possible >> here. Some of the hardest clients I've ever trained uh were clients who had who had been in a sport for high school and then especially college where they were always fighting to be in a weight class and then they get out of those sports. They're trying to live a regular life and their relationship with food and training is so difficult to unwind. It's very very difficult to unwind. So, and another way to say this is that she will do better with uh 5 to 10 lbs more muscle on her in a higher weight class than she will do cutting 8 lbs down to the lower weight class that they might originally say she's in. And that'll impede on our ability to build muscle and build strength if we're constantly always trying to cut down to a weight. And so, you know, these coaches sometimes they want to put a kid like, "Oh, I need somebody at this weight, so she's close to that, so we're just going to put her there." It's like um I mean if this is this was my daughter or son, it would be like no, we're going to we're going to build muscle and get strong and do all the things that you're trying to do right now and kind of where her weight lands. That's where we're going to that's what class she's going to be in. That's kind of the attitude I would have is in the offseason, you guys build, get strong, do all the things you were talking about and what you're already kind of doing. And then when season comes in, this is where you're at. >> Yeah. Wherever she's close to, that's the weight class we're going to. I'm not allowing some coach to tell me like, "Oh, I want her in this weight class right now." And then all off season she's trying to keep her weight close to that and and not build when that's what she should be doing right now is building strength and feeding fueling her body to build strength. Uh then then we'll then we'll dictate where she's going to be. >> And Lee like coaches are very convincing and so what they'll and that's their job. Like you're a coach, your job is to win. So I get it. But what they're going to say is she's got a lot of talent. if she's this weight class, she could totally dominate that. She's got a lot of potential here. And so, as a parent, you're like, "Oh, I don't want to take away from my kids potential success." And so, it starts to become compromised. Uh, and um, I'm telling you, uh, later on this turn, this can turn into some kind of big issues. And so, the weight class part I'd be very careful with. And so, my goal, the goal would be, uh, make sure my daughter eats, make sure she eats enough protein, make sure she sleeps, does she feel good, is she getting stronger? Your mom, you know better than anybody. So, you'll be able to know, oh, you know, she's a little irritable. I think she's overdoing it or whatever. Um, and um and and this and strength is a great uh uh metric. Yeah. >> Like [clears throat] if she's getting stronger, >> she's probably doing a lot of things right. Uh if her strength's not going up or it's going backwards, uh sometimes oftenimes that means we're doing a few things wrong. And sometimes oftenimes it means just doing too much. >> Okay, that sounds great. Yeah. >> Yeah. And um as far as deadlifting is concerned, we I started her off on a straight bar and then we moved over to trap cuz I noticed that she was struggling a little bit with just the positioning of the bar and feeling what felt right with her body. Good call. >> And now we're back to a straight bar. Is there a preference versus one or over the other? >> I love what you did. Uh typically with athletes where trap bar is kind of where we stay. I think the the skill of learning how to do a a good deadlift is is a great skill for her to have. >> Y >> So if if and I think what you did is perfect. If you notice form technique off, let's go to a trap bar. Let's get good at it. If she's having good technique in a conventional deadlift, I love that. >> Uh if you but you see it off, then I absolutely you're not. >> By by the way, there's a few >> losing out by going trap. >> And there's a few ways to measure strength increases. So I'm glad we're going here. One is the obvious. There's weight on the bar that you're adding. The other one is her technique better. technique sharper. >> And I, you know, when I'm training a kid, like technique is everything. Like I just want to perfect your skill. Perfect your skill. That's going to translate better to the sport anyway than just adding weight uh to the bar. So if she's, you know, if you got weight on the bar, she's doing a straight bar, you notice her technique a little off, lighten the load, let's get perfect technique. Uh that's the most uh that's going to be the most important thing. You also want to consider um you know body coordination isn't uh where it's going to be eventually. her body's still changing. So, that's going to change uh how she moves or how how acclimated she is uh to, you know, doing certain exercises. So, technique is going to be uh paramount. Um and that'll serve her much better than being like, I think we can add five pounds to the bar. Technique's a little off, but okay, you're not hurt. We'll just keep going. Like, yeah, don't go in that direction. >> Right. Definitely wanting to avoid any injuries long term. >> Yes. Yes. But, uh, 15 strongs got a lot of exercises that I think will translate. >> Yeah. >> Uh, to to her sport. But honestly, it like here's the thing. You don't need to overthink a lot with a young athlete. >> It's like if they get better at certain basic exercises, the carryover is massive. >> Oh, yeah. >> It gets much more specific when she's, you know, 18, 19, 20. Now, the strength training gets very specific. But at 15, 16, it's just like, let's just get you overall better. If you in the next year, if you guys just get proficient at the major lifts, meaning your form looks flaw flawless, and you add a couple pounds to the bar on top of that, that's a huge win. >> Yep. Yep. >> Like that's just that that's a good goal. It's like, let's get the most beautiful deadlift, the most beautiful squat, and if we can add five or 10 pounds to the bar along the way, too, that's an that's >> complnting her skill. So yeah, you just doing that uh and building, you know, overall strength and just add it's going to translate so well, but really the skill is the highest important right now. >> Yeah, I'm glad you said that, Justin. Uh nothing. So she wants to be good at wrestling. Wrestling more is going to do that better than anything. >> Y >> strength training is literally supplemental. It's very supplemental. So don't make that the focus. >> It's not the focus. >> The focus is not lifting weights. The focus is wrestling. And then how do we support that uh in in the most effective and slight and also gentle way we possibly can. >> So if you feel it's starting to kind of impede on on you know your performance with wrestling, this is where we kind of toggle back. >> If she's like, "Hey, I came back from wrestling practice and I was sore from our workout." Yeah. >> And I it was hard to do wrestling practice. Okay, we got to back off. Yeah. >> On the strength training. >> Yeah, that's that's good to know. We've been trying to be very uh listening to our bodies and be intuitive with what's going on with if she's having a really hard time at practice, we back off on the weight training. Or if training is a little bit hard, then we take a break from that, too. I don't overdo it with her at all. >> And then I I can't stress the fueling the body. >> Fuel that body. Give it what it needs. Protein is so important. Um, >> the challenge with teenagers is >> that is that's why I'm saying that is I every every young athlete I've ever trained uh getting them to hit protein consistently is one of the hardest things and it is one of the biggest game changers. >> Here's the here's the two challenges with with teenagers always teenage athletes. Go to bed on time. That's a very difficult one. >> Uh and sleeping in doesn't make up for it. It's better than nothing but doesn't make up for it. So that's number one. By the way, teenage girls need about 9 to 10 hours of sleep. uh especially if you're training hard, not eight, it's like 9 to 10. So go to bed on time. Eating breakfast, that's the other challenge. >> Eating a protein heavy breakfast is very, very challenging. But if you do that, it sets you up. >> Yep. >> So I just want to get it on the record that uh parmesan bagel with cream cheese is [laughter] not a protein breakfast. >> No, it is not. >> No, she would probably You want 30 grams of protein uh in her breakfast. Yeah. So some kind of meat, chicken, have to be a >> protein. or something that's easy like a a G those Greek yogurts that have 20 30 grams of protein in it. That's a real easy. That's normally where I got to start a lot of my young athletes cuz maybe they don't have a big appetite or they want something on the go and fast. And so I love those. What are they? Oyos. I always say the name wrong. OOS or however the hell you say it. >> They have they come in those little those little thing. They're 20 grams of protein in one and they're little. And so they can like shovel those down real quick before they head off to school or do granola and some berries. >> Yeah. And that's a great way and or double it up if you have enough of an appetite. Now you got 40 grams of protein. Starting your day like that is huge to being successful with and know that the way protein works is that you could have a really good day on Monday and if two, you know, a huge day, you go over on Monday, Tuesday you're low. That extra doesn't carry over like carbohydrates and fat. That means you missed. That's a not successful day. And you don't want to have too many of those not successful days of hitting your protein because it'll impede your pursuit of getting strength, getting stronger, and building muscle. There's two directions here. Uh I'll I'll I'll uh highlight for you mom. So one is restrict which is going to be very that's like the natural easy direction with a weight class sport. The other one which you can start building now is I got to get my protein. And one of those will serve her for the rest of her life. The other one will be a challenge uh for the rest of her life. So hitting protein if that's the target uh that's number one that's going to serve is going to make you recover faster, stronger. You're going to get stronger than the other girls. Yep. you're going to feel faster. You're going to feel like you got more gas in the tank. Uh the other one, you might make your weight class, but it's not going to feel as good. And so, it starts in the morning. >> The way I would I motivated my young athletes to do this, this is our competitive edge because this is one of every athletes, young athletes challenge. So, one of the So, we f like athletes focus so much on their sport. with that. And it's like, listen, if I can get you strength training and I can get you hitting your protein every single day, that is going to give us a massive competitive edge against everybody else because I know that 90% of them won't do those two things. >> Oh god. 100%. I guarantee 100% of them are not eating enough protein. >> So that those two things are a huge lever that we can pull that I'm here to help you support you through that. And so drill that home. You hit that protein intake consistently. you you complement the strength training, get good at the technique like we're talking about, and that will give you one of the greatest competitive edge against your peers. [snorts] >> I love that. Love that. And we very much went into the whole wrestling journey with the mindset of once we start restricting calories and really focusing on what weight class we're supposed to be in, that's when it's time to pull the plug on wrestling. Cuz >> I was a 15-year-old girl once upon a time and we all think we're fatter than we are. And I'm like, we don't need to add any of that to the equation. Just be strong, be healthy, be happy. That's all I need to know. >> Yeah, >> you're doing it right, Mom. >> Yeah, good job. >> Doing it right. >> Good job. >> Awesome. Well, thank you guys. I [clears throat] don't know. Audrey, do you have anything you want to ask about? No. >> I would I would love updates. So, as you get into the season, please please keep us informed. We love hearing from our young athletes that we uh we help out. So, I would love to hear >> for sure. Thank you guys so much for everything that you do. We appreciate it. >> All right, guys. >> Thanks. >> Weight class sport. So, men, I've trained a lot of men. We just helped somebody not that long ago. >> I trained a lot of guys. >> Remember they the last caller, not like the last caller, but one of the last batches. >> The guy who struggled and we had a 90-day followup, remember? And he blew his mind cuz he was one of those ex aathletes that was >> forever. I think it was it wrestling? I don't remember what sport it was or running or it was some sport that >> kept him dieting his whole like life and he was so afraid to bump his calories. >> Yeah. >> And then we bumped his calories and he was just leaner, stronger, felt better, everything, you know. So, no, it's it's for sure. I tell you what, though. I mean, she uh you know, I don't know how long did she say how long she had been listening to the show cuz she definitely uh great approach. Map's anabolic. They sent sound like they stayed in the prephase for a very long time. >> Like she worked on technique. She backed her off deadlifts. She put her in trap park. She saw the technique was off. Went back, you know, like >> I mean, I mean, I'll add this because you kind of made this point. Uh and now this changes as you get to higher levels, you know, get up to college. But in in this at this stage, if you want to have a huge advantage over your peers, you just eat right and go to bed. Eat right cuz nobody else is doing that. Everybody else is staying up late. >> Eat right, go to bed. >> You're like way advant. [snorts] >> Yeah, you're going to you're you're you're so much further ahead of your peers. Our next caller is Liz from Utah. >> Hi, Liz. >> How you doing, Liz? >> Hi. >> Great to be on. Thanks for having me. I appreciate it. >> You got it. How can I help you? >> Well, I just have a question. Um, I love helping older populations, senior citizens get stronger. Um, I help them with their metabolic health, um, healthy habits, all of that. Um, often they are not, um, comfortable with going to the gym or say they don't have time or they have a lot of injuries. So, I typically start them just with like walking and band workouts from home. But I also teach Aqua Fitness at our rec center and we use dumbbells and you know noodles, different um different forms of exercise there. And I'm wondering if there is a program that I could help with building strength for older people that maybe have injuries or can't get um into the weight room. >> Yeah, good question. So, give me a little more detail. When you say older, what is the age range we're looking at? Oh, typically mid50s to I mean I have a couple um ladies in my Aqua Fit class in their 80s. So >> Awesome. Okay. Big difference. There's a big difference there. And these are uh deconditioned kind of beginners. >> Yes. >> Okay. So it's going to be very very basic. We have a program uh that you can pull from >> but even some of the exercises in the program I send you might be inappropriate for like let's say some of the 80-year-olds or people who just aren't unable to perform certain movements. uh map starter would be the program that I would send you that you can pull from. And then really you really want to scale things back to meet the person where they're at. So I'll give you an example. Okay? So a very basic exercise, I'll give you two examples. Uh one basic exercise uh is a squat, right? A standing body weight squat. Often times when I had somebody in advanced age come in to hire me, they could not do a basic body weight squat. And so what I would do is I would take a bench and I'd put some uh support pads on it. So I'd elevate the the bench essentially and I'd have them sit down slowly and stand up. And so that was the regression uh for a squat. And then as they got better with that, I would remove a pad so the squat was a bit lower uh and I'd wait until they could get like 10 good ones and then I'd lower it again until they could sit all the way down on a bench and stand up with control. Another example is like a very basic exercise like an overhead press. oftentimes my advanced age clients couldn't even fully extend their arm. So without weight, they just couldn't get a full extension. Their arm would stay bent or they'd have to lean back or do something like that. And so what I would do is I would have them hold on to my fingers. I'd have them push up as high as they could. Then I'd pull their arms up to the full extension. I'd put them in good position. And then I'd say, "Try and hold your arms here." I'd take my fingers away and have them do an isometric at the top. And so this is where your mindset needs to be with modifying movements for people so they can uh progress uh in an appropriate way. >> I would say teaching a class setting to advance age has to be the most difficult thing to do. It's I think class settings are already tough to try and appeal to 10 or 20 people that are all uniquely different and have different capabilities. That's but if I'm dealing with at least 20 year olds to 40 year olds that can do a lot of basic movements you can probably put together but to S's point right now like you could have some great exercises I put together but then they're they're totally inappropriate to an 80year-old to possibly do so yeah >> I would say that most of the people are probably like 50 to mid60s there are there's just a couple older ones but the nice thing about working out in the water is I have ladies that come with a walker, you know, can hardly walk, but once they get in the water, Yeah. they do fine. And that's one thing I love about Aqua is they can go at their own pace and they can adjust things. And so I teach pretty intermediate um and we do lots of weights and reps, but I just wondered like as far as an Aqua class, um I teach how to activate muscle protein synthesis through nutrition three times a day. So I'm actually seeing muscle mass or mus skeletal muscle go up every week just through nutrition. But I want to accelerate that with exercise. So as far as like working out in the water, would you say that that's doable to increase muscle strength? >> Absolutely. So isometrics are great in the water with uh older populations. And so what they would do, like an example would be uh you're standing >> uh maybe supporting yourself with the side of the pool. You lift one leg up straight as high as you can and then hold it. And so there's a lot of these isometrics you can do in the pool because the pool provides buoyancy. they can get themselves in a position and then hold for an isometric. And isometrics are great for building strength and muscle especially in people uh who need to regress to that particular level. So think of that like what positions can I get this person in that that they can hold in the in the pool because the pool allows them to do it for like 15 to 30 seconds. >> Okay. And as far as progressing, um, you know, when I follow your programs, we typically progress in weight to get stronger, but in the pool when we don't have a lot of options of increasing weight, would you just say more reps? Um, would that be the best route to go? >> More reps, more time, uh, increased tension, >> velocity. Yeah. >> Yeah. Um, and then here's the other thing. Do you offer one-on-one to any of them if they want it? >> Um, I haven't. Most of my clients that I coach are over phone and Zoom, so I'm not in the gym with them personally unless I'm teaching a class. >> Okay. Because that would be another thing would be to offer one-on-one with the people that need it. >> Yeah. >> Okay. And what about for someone like myself? I mean, I've been very consistent in the gym for about four years. Um really increased muscle strength, but it seems like over the past year, like I'm just kind of really in the thick of pmenopause. All my joints um hurt. It seems like I'm nursing a lot of injuries, shoulder, um, hip, knee, um, and so I don't feel like I am progressing so well in the gym. Would something working more in the water, um, with it being better on joints. Do you think I would see um, results in the water? Because right now I I teach on the side of the pool, but if I myself got in and really worked on weights and uh, exercises in the water, do you feel like someone that's maybe not a beginner would see results? Yeah. I don't think that would be your workout. No. Uh but there's >> although that wouldn't hurt you to do that in addition to what you're doing. >> I think getting in the water the benefit of that would be it would be make you a better coach uh because you're in the water and you are feeling the water and so it allows you to adjust technique uh a little bit better. But uh I don't know what the recommendation would be for you without knowing what your workout looks like right now and what your nutrition looks like right now. And we can go into that if you want. >> Oh, if you have time. Um I I typically I I love to follow like your um anabolic and um aesthetic. I've been kind of playing around with the kettle bell workout. Um and I feel like my biggest problem um is I probably don't warm up or um I have an hour in the morning, hour and a half to get in and get and some of those are longer and so I I probably don't prep enough and so I'm probably trying to lift too heavy without warming up. Yeah. So, typically when I'm so if I'm looking at an avatar that you kind of fit, right? So, you're you're working fitness, you've probably been doing it a while. Um, and now you're starting to notice a lot of aches and pains. And also, based off of the program, one of the programs that you mentioned, which is MAPS aesthetic, I can pretty much I think I can I can confidently guess that you're overdoing it. You're probably doing too much volume in your training. I don't think it's an issue of warm-up. I think you're probably doing too much. And so the cumulative stress is now turning into lots of aches and pains. So like maps aesthetic for sure is too much volume for probably 99% of people who listen to our show or just people who work out in general. Maps anabolic is not bad. Uh but phase three can get really high with the volume. So scale the if you're feeling pain, scale the volume down. >> Maps 15 performance is what I put her on. >> Yeah, >> max 15 performance would be a great it would reduce volume. uh address uh you know unilateral multiplaner type movements which would benefit joint health and I think that would be a great uh a great program for you to follow and see how you feel from that. We'll send that to you if you don't have it. >> Oh, that's awesome. I haven't tried any of the 15. I I always feel like that would be too short. >> Every all of all of our fitness people think that and then we get them on it and they go strong. I like that too cuz we need to Yeah. really focus on movement in uh different planes of motion too. Uh the programs you had mentioned are very you know uh sagittal plane focused only. So uh to get that variation is going to help a lot uh to complement that strength stability there in the joints. >> Yeah. I love 15 performance for you be perfect. >> Okay. >> All right. I was thinking maybe I needed to spend more time like priming or you know like those kind of things but um you think just cutting it down >> that won't hurt. So, so what's great if we're setting you up with 15 performance and you're used to running in an anabolic or aesthetic, it's going to give you more way more time because you don't need now you have all this extra time. So, if you do anything more, apply that to mobility and priming. >> So, spend uh spend time doing some 9090s and do some thread the needles and wall circle. Like do do some of these movements to benefit your hips and your shoulders in in in conjunction with the two exercises from 15 performance. So that would be wonderful. So if in a perfect world, you follow the weight training from 15 performance and then absolutely with your more with your free time that you have uh because the program is a lot shorter, use that and apply that to hip and shoulder mobility, thoracic mobility and do that every day uh with it would be awesome. >> Okay, perfect. I spend a lot of time kind of physical therapy exercises on my shoulder um on my hip. I have a torn labum. So that's kind of like prime probably like just lighter lighter reps. But um I like that idea of doing that. >> Yeah, we'll send that we'll send you a starter and uh 15 performance. You get two programs. >> Oh, I would love that. Thank you so much. And then as far as the older, you know, older population um are you saying try to get them out of the water um and doing doing things or >> I think what Sal said that is great advice like you can you can progress isometrics, right? So if you can coach, it's uh hard virtually, but if you can communicate well enough to them how to intensify the isometric, that's like progressing an isometric. So first it's like learning how to just hold your leg up and that alone will be challenging and they'll probably be shaking a little bit. And then it's like, okay, now you're there. Now intensify it, you know, activate your glutes, activate, you know, so learning how, you know, squee extend your extend your leg, flex your quad, flex it as hard as you can. So coaching like that and getting them to intensify it will actually progress it and then if they want more and and then it would be trying to get them to come out of the pool and let me do some of these exercises for a map starter. That's why we're sending that to you is that you can pull from some of those movements and then ideally coach one-on-one with some of them if you can. >> The pull is a little difficult. It's mainly cardiovascular. So do you have any of those actual dumbbells that like push and give you >> resistance? We have a a variety of um different size dumbbells. We have noodles. We have kickboards. We have buoy belts for deep water. >> So, we um we actually, you know, get a pretty good workout with all of the dumbbells. I try to do, you know, a typical um routine that I would do like in the gym with weights, but move it to the water. And then I like to teach them a lot while I'm teaching things that they could do at home like um calf raises while they're brushing their teeth or squats or you know like just more movement and nutrition to go with it. >> Great. So if if your goal is is to help them improve their longevity and vitality which is what it sounds like. Okay. The two most important things that trump everything else. >> Number one is consistency >> and number two is community. Y >> so if you look at the data on uh older populations what improves their longevity and vitality uh when in regards to fitness it's consistency that trumps >> free with their joints >> that trumps the most perfect workout is just that they do it and then community is massive for longevity and health. So as a as a coach as a teacher number one for you is to make them want to show up. I know it sounds crazy but it's like how do I like I got I want to make this they love coming. they want to come, they want to do this kind of thing. They want to see each other afterwards. You can even organize things outside of the uh of the class itself. Those things will do more for the longevity than going from a okay workout to a perfect workout. >> I agree. Yeah, we have a great community. We'll get 50 people, you know, in a class and they love coming. So, I I think that the community is there and they're loving like I'm just really trying to teach them healthy habits and and [snorts] learn why they're getting stronger, not just, you know, not just for strength, but for blood sugar balance and all of those things that go with it. So, >> is this a is this your main business, Liz, or do you do something on the side also? Is this your main business? >> Um, not water fitness. That's just something I started on on the side just because I wanted to be able to help um older people and I I don't see them in the gym, you know, like I see them in the water. So, um, I do that more for fun. I, um, am just I'm a metabolic health coach for the past 15 years, and I just help people, um, balance blood sugar. U,, I teach muscle protein syn synthesis, activation, like to build strength and healthy habits, exercise, sleep, water, hydration. Um, so >> yeah, >> just kind of a overall healthy lifestyle. Yeah, I was just asking because I think the ideal thing is to to kind of do all the things we're talking about in the water and then when people are wanting more then I would I mean if you're open to like take them individually say hey listen Susie you're doing so great >> in the water if you want more you want to do more I would do these one-on-one sessions with you and so I would just have an just have an offer >> uh for that progression because you can do a lot in there for and like Sal is saying the big things for longevity are making sure they show up they love it but you might have the occasional person that is maybe in their 50s and they're like they want more and they're loving the progress and it's like I would have an offer if I was you that was like hey for those of you that want to keep going and progressing or doing great I have this uh one-on-one thing that I do. >> Mhm. >> Yeah. Well, I have to fit it in with the five kids and the all my 93y old grandma like all the things. So, I don't do a lot of one-on-one in the gym but um >> Oh, five kids mention that. >> Yeah, [laughter] a great idea. Um, but I do recommend um your programs to a lot of people that are just getting started just because I I love your programs and I usually recommend like the bands program like if they're just starting wanting to do something from home. >> Right on. >> But you mentioned um your map starter. Would that be better than the bands for someone that doesn't have a lot of equipment and doesn't want to start? >> They're both minimal. They're both min They're both minimal equipment. The the starter includes a stability ball and some dumbbells. So, it it has a little [clears throat] bit more to it uh than probably just bands. Bands is probably the easier like just getting someone started. They don't have much. Just get some bands. >> Suspension trainer would be another good option. >> Yep. >> Okay. Y like a TRX. >> Yep. Yep. Yep. >> Okay. Perfect. >> All right. I love that. Um yeah, I just cuz I'm trying to build consistency without them going to buy a bunch of equipment first. I'm just trying to build like that consistency first. So, perfect. You guys are awesome. I appreciate your help. Thank you. Right on. >> Okay. >> That's my favorite uh my favorite group to work with. It's so fun. >> It's so fun working with people like that. >> Yeah. Pool stuff. You know what's funny? Early as a young trainer. This just shows immaturity, right? As a young trainer. How >> stupid you thought. >> Oh, I just pool workouts. Oh, what a waste. >> Looks ridiculous. >> Like what a like how couldn't have been more ignorant. >> Well, I mean, it's what you I mean, it's funny. >> Very helpful. >> We talk about the things that drive us crazy. Some of them are things we're all guilty of at one point. uh you know as a 20 early 20 trainer everything you viewed was through the lens of building muscle or burning body fat >> and the perfect workout. >> Yeah. Well, just I mean the ultimate everything is building muscle and burning body fat and that's so when you in the context of that or through that lens that those do suck but through the lens of longevity and health and community and >> well she said it you get someone in a walker who can't stand up straight they can stand up straight in the pool >> and that is a wonderful way to strengthen that position. I mean >> our next caller is Justin from Florida. >> What's up man? >> How you doing Justin? >> Hey guys. How you doing? >> Good man. >> Good. How can we help you? Yeah, not a whole lot, man. I first of all, I just want to say uh thank you to you guys. I started uh listening to you guys back in 2022, and through the years, I mean, on and off, my fitness has kind of been a up and down roller coaster uh going through the Marine Corps and such um to where they pretty much just slay your body in one direction and it's not a healthy direction. And then um getting out. I mean, I've always struggled with my weight and whatnot, but from 2022, I started listening to you guys and I got connected with the MAPS anabolic program. And when I started that program, I was probably weighing around 245ish. And within 3 months, I scaled down to 199. >> Wow. Um, so the program was very effective. Um, I loved it. I loved what you guys um preach on a daily basis about fitness and not only that about, you know, just self-care, uh, mental healthwise. Um, you guys have helped me out a lot when it comes to my mental health as far as even, you know, I listen to you guys about your father figures, you know, how you guys live your life with your families and such. Um, I lived my whole life without even knowing my dad, you know. So, I uh I commend you guys and I [clears throat] thank you guys for everything that you do for the community. Um, >> thanks, man. Thank you, dude. >> So, with that, um, after anabolic, I did a little bit of uh I did powerlift and then my work life changed. I changed careers. Um, I went into the post office. I'm a letter carrier with them. Um, and then I started getting on the program MAPS transform. And when I was doing that program, I was I was in the second phase and I was doing preacher curls. And when I just went down, I think I [clears throat] hyperextended it too far down and uh my right distal bicep tendon ruptured off the >> radius uh forearm bone and they had to do a complete reconstruction uh surgery on that. Um, so with that, I went out of uh work for a little over a year with that injury and it just uh mentally wise really, you know, set me back and even healthwise, it really set me back. Um, even to the point to where >> when I wrote my letter, I mean, I don't have it in front of me to read it. Um, but you know, I'm I'm one of the heaviest points of where I've ever been in my life of being around like 260 or plus, you know, and uh I've been in all the way down to, you know, when I was, it's funny listening to you guys and everything that I was doing wrong, you guys called out and I started trying to slowly change over that time, you know, as far as even counting my calories. cuz I was so particular and everything that went into my body I was tracking and you know it just got really too much for me >> um mentally wise that I didn't want to do that anymore >> um to where that's when I really went into powerlift and [clears throat] >> I just stopped tracking calories and I just started feeding protein into me and then um [clears throat] so I don't really know why I got the injury maybe it's because of bad form or whatnot. Um or just my body. I'm not sure. But I'm just at a point to where I'm trying to really figure out what's the direction of my health and the best approach to take it, you know, to uh to go, I guess. >> Yeah, dude. Yeah. Thanks for calling in, man. Thanks for the kind words [clears throat] and uh thank you for your service. >> U Thank you. >> Do you mind if I get more into your email because there's some stuff you sent in your email that you didn't really mention. Do you mind if I bring some of it up? >> Oh, yeah. Yeah. No, that's fine. >> Okay. So, um so some some underlying things that we want to uh that we need to place in context to help with how we approach fitness and nutrition. Um so, since you got back from Afghanistan, PTSD, depression, anxiety have kind of played a little bit of a role uh in in all of this. Okay. >> Um exercise uh and nutrition are phenomenal uh for helping with things like anxiety and depression. Uh, and as those get better, PTSDs tends to get a little better as well. But it can also make those things worse. A lot of people don't talk about how fitness and diet can make anxiety, depression, and PTSD worse, but there are ways they can make it worse. And one of the ways it can make it worse is by trying to control everything through diet, exercise, and lifestyle. like trying to control every calorie that comes in my mouth, looking at all my workouts like I need to make uh progress every time I train or if I'm not progressing in a specific way that I'm failing and that can actually make things a lot worse and I don't know if that resonates with you Justin uh with you know >> yeah it's home alive. Okay. So, what we need to do number one and and this is going to help you with a lot with the other goal that you have which you mentioned your email which is like, hey, I want to get in better shape and lose some weight. What I want to ask you is forget the goals. Forget weight loss. Forget getting stronger. Forget all that stuff. With exercise, what makes you feel the best? What makes you feel good when you're done? >> My energy. >> Okay. So, you want >> just uh >> Go ahead. Go ahead. Go ahead. Sorry. >> No, I just um one thing like I said in my energy, but you know, coming home and just my son seeing, you know, what I've done and everything, he just his uh sense of pride that comes over him really >> Yeah, I hear >> does it a lot for me. >> I hear you, dude. I hear a little underlying something there, too, which I think all dads uh struggle with, which is uh we want uh >> we want to make our kids proud. >> Yep. Uh, but I think your kid's probably pretty proud of his dad, uh, regardless. So, and I can say that pretty confidently. So, uh, all right. So, the energy makes you feel good. So, when we're doing exercise to improve the way we feel, there's two ways that exercise improves how we feel. One is in the short term. So, when we're active appropriately, in the short term, um, all those feel-good chemicals go up and we feel good. Then in the long term, the way fitness makes you feel better, there's two ways. one, it makes you healthier and a healthier brain and body tend to be happier. And two, uh, is the sense of accomplishment and the consistency. You're doing something hard, you're staying consistent with it, and that just makes us feel, uh, really good. So, what we want is we want something that allows you to tap into both of those every day. So, what would be better probably for you would rather than rather than doing three longer workouts or two longer workouts a week would be to do a short workout almost every day. So, almost every day you do this workout that gives you that kind of like feel-good in the moment. Uh, but also long-term is going to contribute to better health. >> So, the MAPS 15 style program would be ideal for someone like you. Now, ideally, I don't know what your schedule looks like, but ideally, you'd want to do it uh first thing in the morning because it does uh when you look at the data, it does tend to set the stage for most of the day. Now, if that's not possible, it's not a big deal, >> but if your schedule can work around that, maps 15 in the morning, uh would be great. The second thing I would do, now you're a male carrier, so you probably get tons of steps already. >> 15,000 steps. >> 15,000 steps. >> Okay. So, I heard you say 15 to 20,000 steps a day. Is that correct? Yeah, it's got he's got it written up there, too. >> Okay. >> Yeah. >> Map 15 is your workout. Now, let's talk about diet. With diet, I just want one rule. That's it. We don't need more than one rule. Eat whole foods. Try to eat whole foods. Try not to eat anything that's not whole foods. That alone is going to help with the weight loss goal, but it's definitely going to help with making you feel better. And it's also not so controlling that we're, you know, creating this anxiety around everything that we're putting in our mouth and counting things. It's just Whole Foods. Mass 15. Here's the other thing. Once when you cut out uh the fellas and I talked for a second, so you lost connection, but we're going to set you up with our concierge coaching for free for two months. >> Thank you so much. >> That way you meet once a month with a coach, a mind pump coach, and then you report back to them and they'll help move you through the process, >> give you some accountability. It'll give you 60 days of that and they're going to walk you through >> uh this process, modify anything you need or whatever and kind of coach you for the next 60 days and I'd like to see if I can hop on one of those calls if possible so I can talk with you uh personally on one of those uh coaching calls. >> Sure. And I appreciate that so much really from the bottom of my heart. Thank you so much. >> You got it, dude. And then if I can add one more thing, it's just because I I uh I have a little bit of knowledge around um PTSD cuz I have people close to me who've had some of that. And one of the most impactful things you could do is be a part [clears throat] of some type of a community. Um and so if you're not a part of a community that helps support that, it makes a huge difference. Uh the place that you know I would recommend is a church. Uh and so this something to look into to have those people kind of do life with you makes a big difference. can make a in the data it shows it makes a huge difference. So just something on the you know little extra there. >> Okay. Yes, sir. >> All right, dude. All right. We're going to hook you up with one of our coaches. >> Got you, Justin. We're going to work through this whole thing with you, dude. Got you. >> That's tough, dude. That is very tough. But I what I said about exercise and diet with anxiety and depression is true. It can make it a lot better. Could also make it worse. >> Well, yeah. It's like um you know somebody who has body dysmorphia or eating disorder and you know exercise and working out and eating healthy could be yeah it could be a good could be a good thing but can also be a really bad thing if it becomes this massive >> uh form of tyranny like you talk about and that's what it is is he's tyrannizing himself through it which will force him eventually to rebel and swing the other direction and so >> but we'll help him we'll get him uh get him on our concier and and have our coaches to walk him through this get him going. Look, if you like the show, come find us on Instagram. It's Mindput Media. All right, I know you like that episode. If you did, check this one out. 30% [music] body fat for men. This is way too high. This is actually a bit high for women as well. So, in today's episode, we're talking about how you can go from 30 to 10. What is 10% body fat? This is when you have a visible six-pack. Can you go from 30 to 10%, yes, it's possible, but not if you guess along the way. So, we're going to talk about how you can do that in today's episode. Now, there's a huge range, [music] right, of like body types.