Your Fat Loss Stalled ! How Do You Fix It? | Mind Pump 2921

You've been on a fat loss journey. It was working until it stopped. Today, we're going to talk about how to break through fat loss plateaus. We're going to give you some tips on how to get the fat loss started again. Don't stay where you're at. That sucks. Let's get it moving. >> Yeah. Let's go. Reminds me of a one of the last seminars I did as a fitness manager. Stuck in a rut. Really? >> Yeah. That was the Yeah, that was the the posters on the >> Yeah. You remember [laughter] that? your little kits that you used to get closer. >> Yes, this I like this topic because uh this is inevitable. Okay, so uh it's not a matter of if this will happen. This is going to happen. >> It's when and how hard, >> right? And the typical So this is what it feels like, right? You you do your diet, you're doing your workout, you're consistent enough to see some fat loss and the and the fat loss seems relatively consistent. So, you're you're you're noticing the scale or you're noticing the calipers change and go down uh pretty much week over week and then it doesn't move and it doesn't move for a week and it doesn't move for two weeks and 3 weeks and you realize, wow, I'm in a total plateau. What do I do? Now, the typical answer is we'll cut calories and increase activity even more, which you know that can definitely work, but but that eventually also leads to a plateau. And when that when those two things stop working, in other words, when cutting your calories more isn't realistic, and when exercising more isn't realistic, what do you do? How do I break this plateau? I'm already eating, 1500 calories, or I'm already exercising a lot, and if I drop my food even more, there's no way I'll be able to sustain this or I'm going to feel terrible or I'm going to lose muscle or if I exercise more, I don't think I can do that consistently, and I'm not going to like this. I'm going to hate this. and then I'm just going to rebound. Is there anything I can do or am I done? Is the fat loss journey done? And the truth is there are a few things you can do. Yeah. >> Uh to get the needle moving again that don't include cutting calories uh and or andor dramatically increasing uh quite the opposite actually. >> That's right. >> I think you I mean I think you should talk a little bit about uh the what happens I feel like in >> why the plateau is there. Well, not just that, but like what this was so common as a young trainer and your go-to method is and and I think it's so common still in commercial gyms when you see people training clients that uh when this comes about the levers that they always pull is the >> cut calories, run more. >> And I think that it's it's still prevalent. I mean, I I just in the gym the other day and um you know, I see a group of people that uh are getting trained by a trainer that are trying to lose weight obviously and the entire hour is like dedicated to just burn and sweat. And I'm going like, man, that they would be far more valuable for those people to be focused on strength right now than to be just trying to burn off uh the calories all the time. And so I just I think it's important to communicate uh how common this still is. >> That's right. So here's what happens. Uh and it's this is a very o oversimplified super oversimplified explanation of the uh weight loss or fat loss uh process. So you are burning more energy than you're taking in. Uh or to say it a different way, you're taking in less energy than you're burning. This causes a an imbalance in energy. Okay? So, if I'm taking in 2,000 calories, and this is how we measure energy from food. So, I'm taking in 2,000 calories, but I'm burning 3,000 calories. Well, the only possible way I could burn 3,000 calories of energy if I'm taking in 2,000 calories of food is if I'm grabbing that 1,000 calories from somewhere. Where is it coming from? Body fat, ideally, right? So, that that deficit or that imbalance has to be there for consistent weight loss or fat loss to occur. The reason why you plateaued is that balance disappeared or that imbalance I should say disappeared. There is no more deficit. Even though you're still eating the same amount and moving the same amount, your body has figured out a way >> it's adapted >> to have them equal. So if you're taking in 1,500 calories consistently a day, and you're working out 5 days a week, doing lots of exercise, and that was working for a while, and now it stopped. Here's what that literally means. It literally means your body has figured out how to burn what you're taking in. It has figured out how to survive and perform and burn 1500 calories a day because that's what you're taking in. And that's what the plateau means. And so there's two ways we can get that imbalance to occur again. There's a few ways. One of them is uh oh, I'll just eat less. Cool. Got another imbalance. But guess what's going to happen now? We're going to get back to where we were before my body figures out how to adapt uh in that direction. It's called metabolic adaptation, by the way. Second option is I could just move a ton more. Let me just keep moving even more. But believe it or not, your body figures out a way eventually to cause that energy to balance out again. There's a lot of different ways it does this. It could lose muscle. Muscle uh burns more calories. It could reduce activity when you're not working out in ways that you don't even realize. It can actually pull away from in extreme cases [clears throat] >> uh other functions of the body. Uh you start to feel tired. you start to uh notice your hair isn't it looks as good, your skin, your nails. Uh if this if this happens too aggressively, you can get sick, really burn out type of you can lose bone mass. Okay. Now uh and that's typically uh what you're looking at. So what we got to do is figure out how can we create this energy imbalance to occur again uh without necessarily have to eat less and exercise more. And I'll give you the first thing you can do and this is the most effective >> buildable muscle >> of all Yeah. Of all of the ones we're going to talk about, this one [snorts] right here is the one that works uh the best and the most predictably. It's also the one that's the most challenging and the most scary, unfortunately. And that's to switch gears and stop being in a deficit and go on what we would call a mini bulk or a reverse diet for a short period of time. >> So, this is where you take your calories, whatever you're eating, and eat more, bump them up. in some cases 500 calories, in other cases as much as a thousand. And now you're going to try and build for the next week or two or three or four weeks. And then when you've when your body's balanced out there and you've built a little bit, then you can go back on uh the cut. And this is really the the philosophy behind uh a reverse diet, kind of how it works. >> Yeah, I look at this a lot like uh even with lifting weights, there's safeguards. There's, you know, ways that the body protects itself from being injured and overextending itself and, you know, in terms of dieting and, you know, like dwindling down to an unhealthy place. Your body has safeguards there and it's trying to preserve energy and at that point like it's trying to keep, you know, what it can. Uh, so you're going to hit this stall because it's it's a safeguard. This is this is your body protecting itself. So, you know, to to be able to kind of like move past this, we have to like introduce, you know, a new standard for it. I I find one of the the greatest challenges with communicating this, at least today, is um the is our own fitness community pushing back on how beneficial uh adding two to three pounds of muscle is. >> Yeah. Um, you know, there's there's this ongoing conversation and debate around, you know, just how uh metabolically advantageous adding 3 to 5 pounds of muscle is to your body. And, you know, you and part of the science community, uh, fitness science community is, oh, it's, you know, it only gives you an extra, you know, 10 to 20 calories at most, uh, a day that you're >> dumbest argument I've heard. And it's crazy because um and what through what mechanism um this happens, I'm not sure, but it's not a handful. It's hundreds of cases where I've seen clients who have just only added five five or six pounds of muscle, but are able to eat a thousand more calories a day and not put on body fat. So, it doesn't math uh based off of. Now, we can sit here and uh theorize the different things that are happening. Oh, that person now is 6 lb more muscle and so they're, you know, fitter. Um, so they they they're more active throughout the day and so maybe that accounts for some more of the calories. They now can they're stronger so they can lift more weight. So there's been natural progressive overload that happens. So maybe more calories are getting expended through there. I'm not sure exactly where it comes from, but I know for sure putting five to 10 pounds of muscle on somebody's body is radically different metabolically for them. >> Y >> and it doesn't it and I hate when we hear people in our our space uh make the argument that building muscle >> we will have the science to support uh what every good coach has observed for for decades. So we will have the science eventually to support it. The problem is metab the metabolism is so complex and the way we measure things uh is just inadequate to kind of capture what's going on. But we do know this like here's a fact like >> your body can burn more or less calories with your current lean body mass. >> You don't even have to add muscle. It could it could become more or less efficient. a lot of different >> to me to me cell that's just another like another you know uh hole in that argument for them of like trying to make this argument that 3 to 5 lbs is exactly this or approximately this many calories when we know that hormones and stress can fluctuate how you you burn calories in a single day >> you leverage you leverage insulin sensitivity you leverage uh mitochondrial uncoupling you your body be can become more or less efficient I've had clients add two pounds of muscle and boost their metabolic ate 600 calories uh from working with me. We reverse diet people all the time. >> Um this does work, you guys. And look, here's the I'll explain it >> in a way that makes sense. Uh although I don't the science is going to be far more complex than what I'm about to say. But here's the deal. You're in a calorie deficit for too long. Your body doesn't feel safe uh burning tons of calories. It's going to learn how to burn less calories. A couple weeks of going on a small bulk tells your body, "Hey, go ahead. become le become more become less efficient with calories, burn more calories because we're getting food. By the way, bodybuilders have observe observed this for years. They would do this is like an old bodybuilding trick where they plateau on a diet and they'd have like a quote unquote cheat day or or weekend, come back and they'd notice that they were leaner. This is my favorite way to break a fat loss plateau because most fat loss plateaus don't happen when somebody's calories are still high. This is rare. It's not like I took someone from 3,000 calories to 2500 calories, they plateau. This is typically an issue when someone's going down below 2,000 calories. Yeah. That I have to start to do this kind of, you know, this >> under 2,000 for a female. I'd say under 2500 for a male. Yeah. You drop most males below 2500. >> Yeah. You get down to 2,000 for a guy and it's you got Oh, yeah. For sure. >> Here's the next thing. This is going to sound weird, uh, but your fat loss is stalled. You can either add or take away cardio. Now, this sounds like it's contradicting. Uh, what are you talking about? What do you mean add or take away cardio? Well, it depends on the person. >> Mhm. You're doing no cardio, you can add a little bit of cardio. You're doing a lot of cardio, take away some cardio. Yeah. >> And believe it or not, both will work for fat loss. But let's explain a little bit. Okay. The person who's doing no cardio whatsoever. Adding a little bit of additional cardio, a couple days a week or three days a week does increase uh predictably calorie expenditure. It's very predictable. Obviously, you're moving more, you're going to burn more calories. Uh pretty straightforward. But what about the person we're taking cardio away from? How does that help with fat loss? Well, I'll tell you. When I got someone who's doing six days a week of cardio and working out a lot and their calories are low, often times I take cardio away, uh, and I get I take away some of that stress from the cardio. They build a little bit of muscle and I see some fat loss. And I've seen that one time and time again. Nobody wants to do it when I when I suggest it. Everybody fights me on it. >> Uh, but I give them two or three weeks and it's like I take it completely away, but you know, you're doing six days a week. We're going to go three days a week. That's all we're going to change. Let's see what happens. And sure enough, we'll see a half percent. >> Sometimes that's what the body needs to recover fully and really adapt to build muscle. That's right. >> I used to always explain uh using cardio like uh nitric oxide for like the engine. >> It's such it's it's such a great way to get that extra bit of boost and speed, right? If you're if you understand how nitric oxide works with an engine, you get it's like like a blast of cold air that goes in there and you get horsepower, but you'll blow the engine if you just keep >> you just run. >> Yeah. just keep running on it all the time. And so somebody who's running on it all the time, taking that away and then building the metabolism is going to be something like through through building muscle like your point. Someone who never uses it, right, and they save it and then all of a sudden they hit it, you're going to see you're going to see a boost from it. But it's shortlived just like nitric oxide is. It's not something that you want to keep hitting over over like that because eventually you will hit that same plateau. This is why when I used to compete, I my goal always for myself and my clients was how long can I get this person to lean out heading into a show without using any cardio. So I knew at the last couple weeks if I needed to ramp it up a little bit or sharpen up a little bit, I can hit that nitric on that last that last bit if we had been doing it. And then you see this all the time with competitors, especially like bikini competitors. They're on like a 16week prep and day one day one they're doing an hour of stair master over it. It's like, dude, you're doing that so early. We get in the final weeks and we don't like how lean you are. We you can't ramp it up because you've already used that up. So, I like giving that analogy to clients. It's like that it is a powerful tool, but it's shortlived what you get from >> the person who's not doing cardio right now is agreeing like, "Oh, yeah. I'll add a little bit." But I guarantee you the person listening right now is doing five, six days a week of cardio, >> who stalled with fat loss, >> no way. >> They're listening to me tell them to cut their cardio in half and that'll help them with fat loss and they're just not believing it. Yeah. >> And here's what I got to say to you. You got nothing to lose. Uh you already plateaued. Give it a shot. Uh worst case scenario does nothing and you can go back to what you were doing before. Um next up, this uh I don't necessarily have a ton of science to support this, but it's been done for so long by stage competitors, and there's so many anecdotes surrounding this, and I have personally experienced this that I do believe this to be a a kind of decent. It's not as effective as the mini bulk, but it's it's it's a somewhat decent way to break through a fat loss plateau, and that's to do carb cycling. So, carb cycling looks like this. You do two days of very very low carbohydrates, uh, and then you do a day where your carbohydrates are high, and you just go back and forth. That's one way to do it. >> And in my experience, I've gotten myself that that final percent half of body fat when I've plateaued at, you know, something like five or or five and a half% body fat. >> Yeah. I'm not sure if this is attributed more I mean I know that um most people say it's just you the calories that you're manipulating while while doing through that. I had a lot of success doing this. I liked it. It also gave me something to look forward to on the on the >> psychological piece. Yeah. And and we talk a lot about that, you know, being such a big piece to this whole puzzle is like being able the psychological game that you're constantly playing. So, it's it's different. Like, I think sometimes when you're in this consistent uh deficit and you're consistently trying to lose body fat and you're eating the same calories every single day is just monotonous, >> you need an interruption. >> Yeah. So, it it gives you a nice little interruption. Um I always too try to schedule uh if you know, this is somebody who's doing this for body composition change. Uh I like to schedule the high uh carb days around like the muscle groups that I was really trying to work on or your big ones like legs, your big intense. >> Yeah. when you needed energy like that, I could really >> power through a, you know, upper body type of workout when um I'm low on carbohydrates. It's not difficult for me. Lower body, I need a lot more fuel and gas. And so, so I liked that part of it. Um versus just having this kind of consistent moderate or low calories. And so, always had success with >> it. I like the psychological piece. I liked uh feeling u because when you when you go zero carb or low carb for two days, things flatten out. your muscles don't feel as pumped, but you do kind of feel you lose water, so you kind of feel like you look leaner. Then I do the one day that's high, muscles get a bigger pump. I don't necessarily hold water right out the gates. So for like a short period of time, I kind of look a little leaner in the mirror and psychologically that was always very motivating to me. But I've I've done this and I've maintained the calories. So I've done this where my carbs are low, but my fats are higher. So it's not like my calories drop. >> Yeah. But I still find that it's and I've done this enough times where it's like I can get another half to percent body fat off myself just by doing this and I would I did this the times I've done this is when I'm like really low and it's when things are just really hard uh to get to continue moving. >> Well, I like it too cuz uh anytime you remove something like that that could be a potential tool for you to really boost your energy and like a useful energy at that time. um you know, removing it sometimes you get somewhat uh I don't know if it's like adapted or you're just like you're just kind of been doing it for so long you don't notice you know that that energy boost. It's good to kind of like reaclimate to it. >> Totally. And then last uh this is a this one this one's great for a few different reasons. >> One um it requires you that you feed yourself a little bit differently which is good which is kind of similar to number one, right? Going on the mini bulk. Two, it takes your eyes off of the aesthetic, which I will never uh downplay the psychological when it comes to uh body composition change because the psychological of all the things we need to consider, the psychological is the number one thing. It's the most important thing. I know this is a coach like you get that solved, everything else is easy. You can do everything else. Don't get that part solved and forget about it. So, uh and that is to focus on performance. you've been focused on fat loss for so long and now you're plateaued. Give [snorts] yourself five or six weeks of a performance goal. I'm just going to get stronger or I'm going to improve my stamina or I'm going to improve my mobility. And then feed yourself accordingly. How do I eat to improve this new performance goal that I have? And I'm going to do it for 5 weeks. I'm going to go back to fat loss after 5 weeks. But for the next 5 weeks, I'm going to give myself a break, mental break. I'm not going to weigh myself. I'm not going to look in the mirror. All I care about is this performance goal that I'm going to do for the next four to six weeks and eat accordingly. And this is a wonderful plateau buster. It's one of my favorite plateau busters because it's also a psychological plateau buster. You get out of your head, you get in love with performance, which is going to take you a couple weeks, but then you'll see the gains and performance. You'll start loving it and then you get back on your fat loss uh journey and it's fresh. It feels fresh again. More specifically, I love to pick an exercise you've either never done or rarely do and focus on that. Yep. Right. Which is same same thing as what you're saying, right? You're saying cuz someone might be listening right now and they're like, "Well, I'm kind of always trying to get a stronger bench and I'm always trying to get a stronger deadlift. I'm so I'm never not trying to do that." And that's performance focused and I'm still at a plateau. I'm not seeing anything. One of the best ways to break through a plateau and also focus on performance and see positive change in that performance is to choose something you don't normally do. If you don't ever do Bulgarian split squats and you suck at them, like great time to switch over, focus on them, and see how good you get at them. And you'll see this. And this I love this even when I'm I have somebody who is cutting or trying to lean out because even sometimes in a calorie deficit, we'll actually see strength gains, which is hard to do. It's very hard to see performance and strength gains uh when you're trying to lean out many times. And so, but when you're doing a new movement, a lot of times you'll see that performance gain even in sometimes a deficit. And so, I love to add in to someone's routine. Uh just exchange a staple movement that you do with something that you don't do and keep focused on that and getting better in that and watch how that helps. all of these steps because the last one we just mentioned kind of goes along with increasing your calories because you're trying to boost performance. Of all of these steps, the one that I was most consistent with with my clients was the this one that we're talking about. When I would have a client, we're doing fat loss, we're doing a good job, it's plateauing, it's frustrating, very frustrating. I would literally have this conversation with my client. They they'd come in, it's like, "Okay, this is week four or five. Nothing seems to be moving. We're definitely in a hard plateau." and I'd say, "Hey, here's what we're going to do for the next four weeks, for the next 30 days, we're going to just focus on uh this performance metric." And I would pick, typically would pick strength because that's an easy one. So, I said, "We're just going to get you strong and I want to get you stronger at this one particular lift uh specifically." And we're just for the next 30 days. That's all we're going to focus on. After we're done, then we're going to get back on the fat loss journey. And they'd be like, "Well, I want to keep going." So, we already plateaued. If we keep pushing, nothing's going to happen. So, let's just have some fun for the next 30 days. And don't worry, when we get back to fat loss, it's going to start happening again. And my clients would agree. We'd do it. We'd have fun. They'd get into the performance. Then we go back to fat loss. And like magic, like magic, everything started happening again. >> You know, back to what you were talking about about building muscle and how it contributes to fat loss. >> It's so funny, Adam. A study just came out >> uh and I'll pull it up right now on uh the effects of muscle building to fat loss. Actually, this is an actual study. Um, and this was June of 2025. Um, and it's a peer-reviewed study. The title of it is effects of skeletal muscle hypertrophy on fat mass and glucose homeostasis in human and animals. This is a narrative review. Uh, and this there's some systematic literature search. So, here's what they found. The analysis reveals that a 1.9 to 3.3% increase in global muscle mass in humans is associated with a four to almost 6% uh lower fat mass. In other words, as muscle mass goes up, fat mass tends to go down. >> That's right. This increase of muscle mass was associated with 23 to 22% less fat mass. >> So, in other words, muscle does contribute to fat loss. Um, and in there they're showing how it affects uh glucose homeostasis. Muscles are so glucose is obviously the sugar in your [snorts] blood. Muscles are a storage vessel for sugar and carbohydrates just like [clears throat] the liver. >> And as muscles build a little bit, they become more insulin sensitive. They store more of that. And so you start to you start to leverage the body more towards burning body fat, less towards storing body fat, more towards uh performance. Um, and so, and what we're finding, you combine this with other studies where they use strength training as the primary form of exercise for fat loss, even though strength training burns the least amount of calories. It's actually not a great calorie burner, but it's a great fat loss uh tool. How is that possible? Muscle. Muscle is very uh valuable when it comes to fat loss. >> Yeah, I don't think anybody in the science community is would argue, obviously they wouldn't. coming directly from a study are going to argue that point or most the points that are made around the benefits of building muscle and speeding your metabolism up. I just think that they it's a classic example of when you know we want to be more right. And so when somebody communicates, oh, I had a client who we built 5 lbs of muscle and they're eating a thousand more calories. They want to come in and be like, that's a bunch of [ __ ] That's not true. Every pound of muscle is only this many calories. And what I and I hate uh I hate when this is done because it the average person that's listening. It's it's been so difficult to get people off the this hamster wheel of body composition change by just running and eating less calories and encouraging people to build into the body they want. It's we've spent most of our career trying to make this case. And when you have someone like that from the science community that comes in and uses studies to support >> you throw a bunch of the dirt in the water. >> You do you cloudy everything. You you you you discourage >> for what too. Yeah. >> Yeah. To be more right, bro. To be more right. Doesn't help anymore. >> You know, to be uh >> you know what you know what the challenge is with that? I know. So here's here's the downfall. It's so funny. This is totally linked to that conversation I was texting you guys uh the other night. Um th this is because people who are really deep in the science, data and literature only use science, data and literature uh as their their litm test for truth. Everything else is a is just an opinion. There is no truth unless it's proven by a study. Okay? >> And I get that. I get why somebody or how somebody could come to that conclusion. But here's the deal. [snorts] >> You take a doctor, right? uh well educated doctor. The most the best doctors in the world, the ones that really do a phenomenal job are the doctors that know the science very very well who also have lots of experience. Nobody would argue that. I think everybody would agree to that, right? They're the most educated but also the most experience. You combine the two and they just have a knowledge >> uh that is applicable um understands uh nuance. >> They're just that much better. Same for trainers. You could have a trainer who has got all the courses, certifications, know all the data, studies, anatomy, uh but they're not going to be uh a great trainer until they also get the experience. Now you combine both and it's amazing. The challenge was that anecdote and opinions [snorts] uh you know you would kind of have it was based off of your opinion of the people that you heard or maybe your own opinion. And if I get an anecdote from one person or two people or three people, >> I mean it could be anything, right? Is it true? I don't know. Maybe maybe you just experienced it and you attributed your success to that thing and maybe it was something else. But if you could compile thousands of anecdotes or millions of anecdotes, now we got something that points us in a particular direction. Right? So experience uh is that experience is well I've been a doctor for 20 years. I've seen enough patients to know that the study says this, but here's what happens in real life and it's kind of different, right? >> Yeah. Well, we actually have an opportunity now uh to compile anecdotes to start to point in the right direction. You can use AI that way. And that's what I was tripping out over. >> Yeah. >> I I used AI the other night and I asked it, can go on all of the fitness forums, for example, >> and tell me what what do what is the consensus look like around what works for fat loss or what supplements are best for performance. Now take that that data set and compare it to what the studies show and try to find the commonalities and it's remarkable. It's amazing. So if you just did that >> down quite a bit. >> Listen, you could do that. Go you could uh you you could ask AI go on all the fitness forums uh for fat loss. Um and what are people's experiences with reverse dieting? Do their metabolisms actually get faster? I bet what you'll get is a majority of people will be like who did it right? They'll be like, "Oh yeah, it totally worked. It totally worked." And yet the data and the science is yet to prove it >> yet to prove how it works or why it works. So, but anyway, I did that the other day. >> Were you were you I mean, uh Courtney Justin's wife was talking when we were sitting by the fire on about her her experience as a nurse just like being very educated in the field and >> yet they would take all these nurses with less education but that have had Yeah. two years of experience cuz they did like the intern or whatever like that for two years. And she's like, I mean, I just I think everybody would rather have that. I mean, I always ra I would always prefer a coach or a trainer who's been who who's been doing this for a really long time than than all the nationals. Like, I don't give a [ __ ] about all that. If you you have all the nationals and you've trained for 6 months or give me the the guy or girl who's been training for 10 years. It's less like, >> oh, I'll take the one who's been >> What's crazy about that helping people for 10 years? >> And what's crazy is that how how few studies are are repeated. So they'll have a study with a conclusion. Then someone else will repeat the study and it'll come to a different conclusion like well I guess >> right >> I guess that didn't work. >> Yeah. >> You know [laughter] so I was pretty crazy. >> Um speaking of science and studies and stuff um we you know we'll get questions on uh like skin stuff. We have a large female audience and they'll ask us like what actually moves the needle the most for improving the health uh of your skin or the way it looks or whatever. And there's a few things you can do but none of them compare besides being healthy. I got to say that right being healthy is the best thing you can do for your skin. But the red light therapy is by far most like nothing comes close. >> That's the by far the So another way to say that is the the most uh by far intervention. >> Yes. >> So like nothing beats diet. >> Yes. Get good sleep, >> diet, stress management, exercise like that. That's obviously nothing touches that right. But the >> but the thing you could do on top of that >> Yeah. greatest intervention. >> You get a JWV red light panel uh within a week. Within a week, you notice a difference. >> Oh, I feel like you within a couple session or two of doing it, you can see it. >> Makes a huge difference. It moves the needle the most out of anything. So, for people who want to change >> their the appearance of their skin and make it look younger. Like you get a a red light panel, use that three days a week, bro. >> That's going to crush everything else. remember I think it was Marcola cuz way back when I was looking at like cuz it just sounded like wizardry and Yeah. And and he was like really kind of challenging it and going through and the studies are so airtight. >> Yep. >> And it was just amazing all Yeah. Way back past the >> 70s. It's it's so um accepted though ever. I mean Doug did you guys hear Doug talking about uh Briana? He just dropped Briana off at her new place. >> Oh yeah. M >> and they're like college [clears throat] campus condos or whatever like that >> and inside their gym is red light therapy. >> Oh yeah. Wow. >> They have a room dedicated to red light. >> Oh wow. >> Yeah. No, it's full. I mean it's >> recovery rooms and stuff are getting big in gyms everywhere. >> It's [clears throat] really it's so not uncommon to see in fact most all your bigname gyms all have have it now which is so crazy to think that right cuz the studies go back pretty far. Are you talking about molen? So I mean he's been talking about it for a long time. >> Red light studies go back to the 70s. >> And then I remember when we first met with you like I remember you going through the studies like man these are these are studies way back when. So this has been happen for a long but man it didn't take until not that long ago. >> It didn't take because uh just 20 years ago if you wanted like a legit red light panel like the ones in studies Oh yeah. You spend 20 grand. >> Yeah. So the only way to get red light therapy, you know, 20 years ago, 30, you'd go to an expensive salon that had them and then you'd pay, you know, 50 or 100 bucks per session. >> Isn't it kind of typical though? It's like, uh, you know, the gym industry in itself was so focused on, you know, the workouts and like that's the the priority and then all of a sudden we realize, oh [ __ ] like recovery is really where you get everything from. And so now they're just highlighting all the interventions instead of like the actual way to recover. >> You know, it's [laughter] funny because the recovery means don't come here. I'm the gym. Yeah. Hey, go rest more. Like, wait, we need to We want them to come. We want you here resting. >> How do they cover more [laughter] here? >> I know. Exactly. >> Did you guys see that? >> Here's a hammock and here's a red light, you know. >> Did you guys see the clip that uh Doug sent over um of uh the experiences and like the the hospitality? >> No, I didn't see >> Oh, it was a good clip. You guys should have watched it. It was a really It was a really good It was a really good breakdown just uh prediction on the surge in hospitality. Yeah. So, you're going to see one of the largest booms we've ever seen in hospitality. And a as AI uh becomes more and more prevalent um in our regular day. >> Uh more and more people are wanting to experience in-person type experiences, >> of course. >> And so, hence the gyms exploding, wellness exploding right now and going that direction. But you saying even like clubs and lounges and pool party places and what you see happening even like AVAC and stuff like that blow it's just blowing up right now and and what it is it's like we're using more and more of this technology which is great you know and and everybody's starting to adopt it in in business. >> Well, you have to go out of your way to to to build community and be social. It just doesn't happen as a default of your life anymore. It used to be that way. It used to be your daily life included social components cuz you're around people. You go your whole you go weeks without seeing anybody. >> No. Yeah. A classic example of of I mean as stuff that so many people have just now adopted is like getting Instacart or Door Dash your groceries. I mean there was a time when like you wanted groceries, you had to go to the grocery store and you had to see other people and say hi and talk to a cashier and I mean you could literally not do that ever again. And so and more and more people I think have adopted things like that and you I think you just take it for granted. You start to stack those things before you know it. I mean going to the movies I mean see it even in my own son who will pass on going to a new movie release cuz he knows it'll come out at home and he rather watch the convenience of >> and stream it from home. You know just like just more and more of these things that >> Well, the norm I hope that comes back. the the norm used to be uh when you were a kid there was nothing to do unless you went outside and played with the other kids. That wasn't that long ago. It was a few, you know, a couple decades ago. [snorts] You just This is I want to hang out with someone. I got to go outside. Um if you needed something, you would go to your neighbor and ask them, you know, the old hey, do you have a can I borrow a cup of sugar? Yeah. >> You know, type of deal. >> Um and then most of society attended some kind of a religious service once a week, which is a big community thing. um we worked with each other. So re remote work is very common now in comparison to how uncommon it used to be exist. >> It didn't even exist. Um and uh it's and so and then on on top of it, we we're so entertained >> when we're alone uh that it kind of takes away the sting of boredom. >> And so uh yeah, it makes sense to me that now services that organize social interactions are going to explode. I mean, it it goes back to the thing I think I've said on this podcast many times when we're when we're debating trends or societal stuff and it's like we always allow the pendulum to swing one extreme and then it and then it [snorts] I feel like the and I think this is a positive thing, right? Like this is the thing that I I uh always makes me feel good about humanity is that as bad as it can be and that we talk about what what things that are going on uh we only let it go so far and then I feel like the trend comes back the other direction. Now it tends to counter swing really hard the other way and that's kind of just what >> but I feel like that that's kind of always what happens and this is an example of that. like we um you know all this AI stuff's coming and then of course all the fear-mongering around it and like oh my god we're all going to all no one's going to have jobs and everybody's going to be just no one's going to talk to each other and it's just like okay yeah maybe for a little bit maybe all of us will experience a little bit of what that is and then we'll realize like oh >> this doesn't feel good I don't like it and >> well I like the direction that that gyms are going I really think it's cool I think gyms are going in in a in a direction of um >> socialization I wonder okay you've been saying And now after seeing that clip that Doug sent, I have kind of a different take on uh >> like does it fully explode or were gyms just smart enough to be the first to pick up on this trend of this like hospitality direction and they're benefiting from being on the front end of this wave and does other businesses like say the Ritz and companies like that and other companies start to realize like oh we're missing We're missing an opportunity right here to be be in the mix of this. And then does some of that market share get taken from the gyms? >> I don't know how they'll take it cuz I think so. >> Well, I don't know because um gyms are in a in a perfect position to do this like one of the things that so to be social without actually having an activity to do. It's hard to get people out of the house to do that. Like, hey, go hang out with people. Like, no. Hey, go play pickle ball. Okay. or hey go hang out uh and do this workout class or join this hiking group or then you know maybe maybe a reading club. I don't know maybe libraries will come back because of that. But my point is there has to I I don't see people just going out to be around people unless there's something to do and gyms are you know it's like the old country club model except smaller. It makes me think too because I've been watching uh on HBO they did a documentary on Burning Man and like um >> it's interesting to see like the potential people like getting this crazy experience from it's really just human connection that's been lost for them and like this like bare bones like I have to like figure out how to interact with people and and like the weather is crazy and this is crazy and then you know and and we're appreciating people's gifts and art and stuff that they're bringing here. Obviously, there's drugs, sex, and all that kind of stuff. You know, they didn't really get into that in the documentary, of course, [laughter] which I was like minor detail. >> I was just Yeah, I was cur curious to watch it from afar cuz I've never been. I know, you know, >> Doug's been there. >> Doug's been there, so he can probably chime in. But, >> uh, it it looked cool. Like, >> yeah, he's got a lifetime membership. I understand the appeal of it it being like, you know, people really like >> dedicating [snorts] like this this idea of like a like a piece that people are going to benefit from and it's like outside themselves and they're just thinking of other people really in a sense >> and uh and then I was like man I wonder if because this documentary guarantee is going to blow up even more people are going to go. >> Yeah. Yeah. >> You know uh because of the way they portrayed it. Uh, but then also it's like, you know, in the 60s there's this big revolution and stuff where people are hanging out and like it's like free love and all. It's like, I wonder if there's going to be like an underground kind of hippie thing going on. I I think so. I think I think that's a pretty good speculation. I think what SA had been calling and noticing about in the gym space for a while now and what we're seeing and the reason why we saw them is because the people that probably were the most resistant to uh being antisocial to uh are the wellness and fitness people because they're aware of how unhealthy that can be. Everybody else is like cool new technology oh cool it. They're not like if you're not a fitness person you're not thinking of the unhealthy things of AI. You're not thinking from that perspective. fitness and health people are understanding that, right? So, I think what they did was they caught the front end of a wave, a wave that was going to happen with or without them >> and they and they're benefiting from that right now. I >> I agree and I also think gyms are one of the few semisocial places that are just like that on accident. >> Yeah. >> Like there's very few gyms I don't know of any gyms that you could sign up where you're the only guy in there. >> Well, it's like, you know what I mean? Everybody's there to to improve themselves. you want to be around that kind of energy, you know, and it's like it's really hard to find that uh available until people come up with other places for you to do that. >> And it kind of happens on accident. Like if you go to a gym and you're consistent, you're probably consistent on the same days and the same times, right? So you're probably consistent Monday, Wednesday, Friday at 5:00 or whatever. If you start to recognize the same people because the people are also consistent also go at the same time you do, right? Every time's got their own. And so what naturally happens, I know this cuz I ran gyms. What naturally happens is you might go in with zero intention of building community. You're just like, I got get in shape. Yeah. >> But you go at the same time, same days every week, and you're very consistent because you're trying to get in shape, and you see the same people, and before you know it, you give them a head. >> Unconsciously, you're motivating somebody else. >> That's right. You talk to them, and next thing you know, you're part of the 5 a.m. crew or whatever. You know, every gym has this. So, I think that gyms just naturally were doing it on accident, and they're like, "Oh, wait. This this might actually >> Yeah, I think they I think they did. They saw it, leaned into it, and they and they're riding the wave." What I'm curious about because and I'm trying to I don't know. >> Yeah. What's going to compete with that? >> Yeah. Well, I mean there's gonna a lot of things right now gyms are >> bars bars are going down but I bet those go back up. >> That's what this the prediction of this guy is. >> Oh yeah. Oh yeah. bars, all those things cuz people are going to want >> they'll come back >> which I tell you what I mean as somebody who's in an investor would be a smart play right now cuz they're probably discounted because of the down downturn of >> Do you know how big of a piece of uh English culture I know this cuz my f my my wife's family is British. How big of a part of their I don't know if it's still this way. It probably still is, but how big a part of their culture the pubs are. >> Oh yeah. where like after work >> every day, every day you go to the pub and you socialize with your friends and you go home. >> Well, wasn't it you was it you or was it my my other buddy who was out uh out that way? Don't they do a thing where like uh they at 1 or a certain time they close the pubs but they keep it going on inside. So it's like if you're partying in there and you're going >> Oh, at night. Yeah. >> So they it'll go all it'll go all night but then you can't leave and drive >> a certain time. Yeah. You can't drive. You they lock you in. >> Yeah. So, it's like at 1:00 it's like you either stay or go. You know what I'm saying? But we're if you want to keep going, we're going. But then the door shut and you got to stay or some [ __ ] >> to prevent like drunk driving. >> I don't know. I don't know. I thought I thought Justin was the one that told me that. >> I think so. Yeah. I'm trying to remember. I think it was might have been Ireland, but yeah. >> Yeah. I I think it's I don't know. I thought I thought someone was Oh, that's interesting. I mean, talk about a a pub culture or drinking culture where that's like could be a norm. You're staying all night. Let's [laughter] go. >> And people actually actually do it. >> I don't know. Lock the doors immediately lock. >> Traditional pub lockin is a a real invite only custom. Isn't that interesting? >> It says is it is an after hours gathering of trusted regular is not a legal practice >> because serving alcohol after official licensing licensing hours is generally illegal. >> Ah, okay. >> Then bartenders lock the doors to stop new customers from entering while allowing the most loyal patrons. >> Yeah. The patrons to just get the real alcoholics. [laughter] You guys are going to stay. The amateurs can leave. You know >> that's crazy. >> Uh oh. Yeah. United Kingdom and Ireland. So that's where it's at. Yeah. >> Dude, did you guys see the video of the 16-year-old lifeguard? >> Yeah, I did. Saving. >> Actually, give me anxiety watching it. [laughter] >> First of all, how old was the kid that he saved? 13. >> 13, I think. >> Something like that. 12, 13. Obviously younger, but he's 16. >> Yeah, >> dude. He's out there diving. >> He's weathering it. >> And the the the waves were nasty. >> The waves and kangaroos. I don't know. I don't know if there was some kind of storm like elsewhere where we got this crazy swell where it it wasn't just like regular like swell coming in with waves. It was like from multiple directions. So you'd have one crazy under another crashing and then it would it would be all at different times. Yeah. And the and the rip tide was insane. >> No, I didn't know this was a seabbrite. >> Yeah. >> This was in Santa Cruz. He's a local hero. >> Am I saying that wrong? Is there a difference between rip tie and undertoe? Is that the same? >> I think it's the same. Okay. I thought undertoe was when your nail is >> well it pulls you in regardless is it's pulling you into ocean I thought you were correcting me on something I didn't I was like oh [ __ ] is that not what I've seen >> I don't know I'm just saying it a different way >> and a rip tide are different water movements and undertoe is a brief downward pull of water under a breaking wave while a riptide or rip current is a strong narrow channel of water moving fast away from shore so they are different >> okay interesting well there you go I watched some video >> I think it was a combination of both right I really >> I ripped I'm undert Yeah. [laughter] >> Did you Did you know that the kid that he was trying to save had passed out? >> Yeah, you could tell. I mean, I could tell by he he looked unconscious the way >> he was holding on to him and just diving >> the way he was pulling on his arm. The other the the kid was not like getting up. >> I don't know how many seconds, but he only had a few seconds to even just get up, get air, hold him, and then boom, hits him again multiple times. >> So, he's apparently a water polo player. >> Yeah. Oh, and apparently too, like this that wasn't even the craziest save he made. That was a bunch that day. >> Oh, no way. >> Yeah, there was a bunch. We uh Courtney and showed me a few that they had interviewed him and he was like, "Yeah, nobody was filming the craziest one." I I was like, >> he basically like recovered and then went out and and [clears throat] did it again. >> Oh my god. >> So, I mean, this kid's a champion, >> bro. Talk about he risked his own life to save some 10 It was a 10-year-old. 10-year-old kid. He doesn't even know >> a >> 10-year-old. >> But yeah, is I read an article. I guess he's a water polo player and I forgot what position he played. May say >> matter. >> Yeah, there's a position in water polo where you're constantly getting battered. >> Oh, >> and well, first off, >> polo. It's like one of the most like physical grueling sports. >> Have you ever trained a water polo player? Have you guys ever trained one? >> No, I have. But yeah. Okay. Water polo players, it's like they have the most brutal practices of ever. >> Yeah. >> They are out there for hours and hours. Their stamina is ridiculous. >> Sure. >> They get the crap. So, I mean it's >> And what goes on underneath the water is crazy, dude. I guess the kicking pinching and you know >> Oh, man. >> But he got he got invited to the White House, you guys know that. >> Oh, he did. >> Yeah. Him and his family. I guess he's getting on award or something like that. >> Pretty cool. That's cool. That's wild though, that he had other saves that weren't that same. >> Dude, how how popular do you think this kid is in high school right now? He's 16. He goes back to school. >> Oh my god. That that well that brings up too like I've been watching this other like documentary is like the 100 foot seeking the 100 foot wave. Uh Garrett McNamera I think is how you say his name. Um it's interesting to to hear the whole origin of like big wave surfing because this wasn't like a thing for a long time until they figured out how to basically like tow them in with a jet ski. Oh, >> because it was just like, you know, it's so dangerous and like to get out is like insane and you really have to have like safety measures and so a lot of this was just like over the past, you know, decade or so has just been developing is like, you know, this brand new sport. And so he's one of like the pioneers of this whole thing started in Hawaii. >> I say he then he came over looking for bigger ways. >> Came over and this is where you started to see too around the world. You start see like places like in Ireland and like they have huge waves but like you know it's like freezing water and nobody's out there like you know oh I love the surf in this weather you know they're seeking like these crazy like stormy waves. >> Uh but he's the one that found like Nazare. So this guy like this is in um >> uh what's what country is that that's like right next to Spain. Portugal. >> Portugal. Thank you. I was thinking I was going to say Peru. It's not Peru. [laughter] Portugal. Um and uh so there's this one like point where um like the lighthouse is uh gets gets these crazy waves to hit. And I guess like because of this huge uh valley that that is really deep and then like kind of comes up like perfectly uh meets at this pinnacle like it creates like these crazy waves that could reach about 100 uh feet high. >> That's crazy. And like >> people surf that? >> So they never did. They just like fishermen would go out there and there's all these stories of them like dying and like crazy stuff. >> I mean falling off of 100 foot you're dead, right? I think isn't 100 feet enough? If you hit water after 100 ft, you're dead. >> I mean it's a it's like literally like um a high-rise building. >> Look at the picture. >> Yeah. What are you doing? >> It dude if you watch this you get like [laughter] all the anxiety. It's crazy to watch. But so he actually had to navigate like when they would get these types of waves to come and form and like you know they they went into a lot of the science of like you know the oceanography of like how you know when this is going to happen like what the conditions are going to be all this and uh you know laid the blueprint went out there himself you know and almost drown a few times and and then they figured out how to like get spotters uh outside and they would like have bullhorns and and tell because you know the person that's on the jet ski can't find him right away. He only gets a few seconds where his head's like popping out and so they like, you know, direct him. God >> and like it was just amazing to see how this all developed to even be able to surf that for one and then they start breaking records there uh with like the biggest waves ever. >> Was it was it was this an older documentary? Is it is it new? >> It's pretty new. It's really good, dude. And I'm not doing it in justice. It's like >> they go through this cuz I've watched an older one of it. I watched an older one, but I don't So this must be like a new record, huh? Yeah. So, he's still >> called 100 foot wave. >> He's a psycho. He's still going for it. And he's a he's an older guy. >> That's that's my biggest like fear. My like one of my most my biggest kind of normal natural fears is water. And that right there in particular being out in the water with crazy >> with a crazy wave. >> Yes. You ever watch videos of like uh ships, massive ships in the ocean, caught in storms and the and you you'll see from the from where the captain is and how they'll go over a wave >> like this and just >> it's like they fall off a cliff >> or you see them like this. They're like it's completely sideways the wave coming over the top of it. >> Dude, this is one clip of of and so he had got all confident cuz he had like mastered like Naser and all this. He went back to Mavericks and Mavericks is like huge waves too, but like you know was like overconfident because he's a this is no, you know, no big deal. Didn't get towed in. Ended up doing it without getting towed in. So he was a little bit like late on the on the break of it. >> Yeah. >> And just just the crest of it smashed down and he ended up like skipping like a skipping rock. Boom boom boom. And like totally obliterated uh he broke all kinds of bones and everything. I was like, "Oh my god, it was it was nice." >> What's what's wild is how uh >> is that people do that >> how crazy Well, yeah, I know how crazy it looks from our perspective. So, have you ever been on like a um when you >> Yeah. Being under it >> is so different. So, like when you're like It's like when I don't know how many times I've like gone to go like ski something that's like a like a double black diamond or something and when you're like looking at it from afar, it's like, "Oh, that's not that bad." And then when you get over the top of it and you look and you go down >> and you're looking down. Oh my god. It's a So I can't imagine >> dude just hairs on the back of my neck. >> Yeah. It has to probably It has to feel similar to being on like the top of like a crazy high-rise building skyscraper. Like you're >> Is pro that what would that what's that called? Pro surfing. What's that called that does that? >> Yeah. Big wave surfing. >> Big wave surfing. Does that have a high death rate? >> Yeah. I mean I they've had deaths for sure. Um I don't know what the rate is. >> I think the highest is what the squirrel suit people have the highest death rate for the jump and >> Yeah. Yeah. Yeah. Remember that documentary where like like half over half had died that was something something crazy like the overall death rate for surfing including big wave surfing is statistically extremely low. >> Yeah. >> 10 to 20 fatalities globally per year. >> You know why though? Very counting everybody. >> Well it's because nobody does it. >> Nobody does. I know. Who's going to attempt that? >> Yeah. There's not a lot of people doing it. I didn't know Mavericks was at Half Moon Bay. >> You didn't know that? No. >> You've never been up there? Oh, you got to go up there, dude. When they have a six wall, it's cool. >> Does it just look crazy? >> Crazy. Yeah. >> Oh, man. >> Yeah. You get all Oh my god. You get a real feel for at least even from if you're close and you're watching them come in like you're like, I can't believe anybody's out there right now. This is insane. >> Oh, that's crazy. >> Um, Adam, I was going to ask you cuz I heard you off air before we started the show. You were talking about the protein cereal from Legion. >> Legion. >> What are the macros on that? >> They're really good. Anybody know? >> Yeah, they're really good. A bowl ends up being like close to like 40 I think. I want to say like Well, with the milk you get Oh, yeah. I mean, a good It's like a good size bowl for me. >> Can you find the macro? >> I got it right here. One serving, 170 calories, 17 g of protein. >> So, 17 g of protein. 15 g of carbs. That's That's like a half a cup of cereal or quarter or one >> one and a quarter cups. >> Yeah. So, that's not even a bowl of cereal. A bowl of cereal. A bowl of cereal. >> And it's got seven to eight grams of fiber in that serving. So you could do 35 gram of protein. You did two of those and you would have 16 gram of fiber with a that is got to it's got to produce some good satiety. I would imagine >> it is good. What Legion did really good is a lot if you I don't know how many protein cereals you guys have tried. I've tried a bunch of them. Um they get stuck in your teeth. They're really like the tech they just because they're healthy for you. They don't have a lot of the crap in there and so the texture is tough. They nailed the texture. It doesn't get all Uh-huh. Uh-huh. It's like the this the cereal. >> What's the protein in it? Is it a whey? It's got to be whey. >> Most likely, >> I believe. So, let me It's most likely that. It's most likely that >> I've tried. So, I can't do dairy, right? But I've tried plant-based protein cereals. Gross. >> Really? >> I got >> They're terrible. >> They are terrible. I got my um my digestive enzymes that you had me get. >> Yeah. >> You know, it's uh So, >> does it help you? >> It It did. I had I mean, I had So, I had it with that. So, I'm having whey and then vitamin D milk. And so, that would be an example and a big bowl. That's a lot of dairy for you. >> It's just a lot in one shot. And it never I like I could do it, but like I definitely felt way better taking those. What I noticed though, I didn't know. And now I know why you take so many of them. Only one pill is per five grams of protein. >> Yeah. >> So you got to take quite a few of them. So I got to get a much bigger bottle than what I got. >> I just also really to be honest with you, I just overdo supplements. I don't count. >> Well, no. It's it say it says one's good. It says it says on the bottle that one pill should for five grams of protein. So, if I have a 50 g protein meal, that's 10. >> So, you got to take 10 pills. >> Yeah. I only took six. I'm like, I don't want to overdo it the first time. And who knows what the opposite. So, like, let me ease into it. >> And so, I took six with it. And I was like, oh wow, that was really that felt really good. So, that's going to be like my new thing is to try and be disciplined to the times that I do have. >> You know what I did the other night? Cuz dairy for me is the wor of all the things that can bother me. I can get away with gluten a little bit, you know, now nowadays, now that my gut's a lot better. Dairy, I just got to stay away from it. just it's it's going to hurt me no matter what. But uh what I did the other night because I don't have dairy is I ordered my wife called it salami bread because I ordered a pizza with no cheese and I know that when I send that order. >> Can you do that? >> You for sure the guy making it is looking at this going what? >> I feel like the guy who makes the the pizza with no cheese is like the guy when my wife orders a well done steak at a steakhouse. Like this the chef is like this. This is Yeah. This absolute sin. You know what I'm saying? as he's like grilled and burning the smashing in there. >> The pizza guys going like, "What kind of more?" [laughter] Yeah. The pizza guys, what kind of [ __ ] No cheese. I've heard of an all cheese pizza, but no cheese. >> It's literally a piece of bread with sauce and then it's like salami, sausage, olives, or what? It's like It's like >> Is it okay? >> It's like How's your salami bread? Like, [laughter] it's not bad. >> I kind of want to try it. I'm curious what >> I mean, it's still good. It's not pizza, but it's good. It's not bad. >> So, the gluten actually isn't as like cuz if you're going to compare the two dairy dairy worse. Yes. Gluten, what gluten will do to me is it'll uh I'll get inflamed a little bit. If I eat a lot of gluten, I'll hold water. You guys will see it. I'll come in here and you guys like, "What happened to Sal's face?" >> Yeah. Like, >> uh, but it'll >> it'll Thanks for [laughter] pointing that out. Appreciate. I'm so glad we pinned that. It's not, by the way. Every time I see that, I'm like, "What was going on [laughter] there, bro?" Uh, no. It It'll slow down my digestion at first. So, at first, >> it seems like it's not bothering me, but I'm slightly slowed down. Okay, let's just say that. And then a day or two later then I have a bad then I have a bad stomach and it so it takes about a day or two. Dairy dairy is right out the gates pretty much like I'll eat it and then pretty much I'm not going to have a good time for a little while. So >> Oh yeah. Oh wow. Interesting. No, I got something right now. I'm uh dude. So >> you guys know my my my squirrel issue that I had not that long ago. So I have this new >> where where you're where you're going to battle with the squirrels cuz they're eating. >> I lost I'm not going to battle. I lost. It's already over. War's over. War's over. I got no peaches. Zero. >> So, they are they got them all. They won until next year. So, the we're uh we're we're >> The battle is lost, but the war is still going. >> There you go. Yeah. Yeah. I definitely lost this battle. Lots of deer this year. So, >> but I've got a new one on me right now that I have and I and I I'm not 100% sure. I I'm pretty sure it's my neighbor's cats. They've got they've got three cats at that roam and and uh he he or she, I'm not sure, uh pisses on my car on top of my car. >> No, they don't. >> Yes. [laughter] >> Of all places. >> The same the same car. Only one car mine. Oh my god, bro. >> Yeah, only one car. Mine. The one I'd be most upset. The one I'd be most upset about. This >> is so bad right now, >> dude. The first like the first three. >> It's the worst. If you ever piss on anything of Adams, the worst would be his car. The >> What is so weird, >> you piss on his clothes? >> It's on It's on the back of it on the top. And uh >> and cat pee smells. >> It is It is the most annoying spray and it is consistent as hell. Every every if I if I don't cover So I cover it most of the time, >> but then I uncover. Yes. >> And it's in the same spot in the back. And I I thought it was birds. I thought it was birds that first started happening to me. I told Katrina I was like, "You watch on the camera or something?" >> So, well, so originally the way I backed the way I back the car up, I back it up so that my overhang of the overhang of the house shades the car for for for most of the day. So, I back it up. So, I thought it was a bird that was perching and pissing down. And I was like, "Oh my god, what is it?" And it only started happening when I when I had that car. didn't happen in any other car. It's only this car. >> Doesn't like your car. >> And so I thought, what? That is so weird. >> And so it happened three, four times in a row. And I'm like, I'm complaining to Katrina. I'm like, well, this sucks. The whole reason why I back it up is so I get that shade. Now I'm having to pull it out so I don't get the shade. So I don't get But then the pist is still coming. So I'm like, okay, there's no way a bird is still hitting it perfect like that after I've now moved it. cuz I thought it made sense if it was perched and that was >> move out of the the >> but then I moved I moved it forward 5 ft and I'm still getting the piss in the same spot of the car every sing and so it's like it's got to be these cats cuz I've seen the cat's paw prints before on like the hood of the cars when they're dusty or what so it's got to be cats. >> I love when your car is still warm. Mine always like tries to get on. I'm like no. >> Oh, maybe that's Well, >> the engine's in the back. Where's the engine? >> Yeah, that's where the engine's at. But cuz it's mid engine, >> but I'm not driving it. Like it's I don't drive it as much. >> It just doesn't like a car, dude. >> I It's only that one. It is only None of the other ones on camera. Well, >> no. I've been I've tried to catch it, but the cats are sneaky enough they don't set the sensors off. [laughter] >> So, they're ninjas. >> No. So, there's no sensor. Just pee. >> Yes. >> It's a demon. >> Cat [laughter] demon. >> I'm so angry, though. It's so It's so I had some pet piss problems. uh as of late, you know, Yeah. Triple P, dude. That came out. >> His problems. His problems. Uh and I we're speculating too, like it's so my dog Arlo, he he likes peaches. He likes plums. He likes all that. And I'm always like putting him on leash now because he'll take off and go down to like the junior high and like eat out of trash cans and he's like a real problem. And so I'm always the one that's like consistently put him on the leash and this and that. And Courtney sometimes is like ah, you know, just like lets him out. I'm like, "What are you doing?" You know, like he you know where he's going to go. And uh sure enough, he goes down. He like he's just eating like all these peaches and and plums and all stuff. Comes back, his breast smells like like fermented fruit, you know. Anyways, he's sleeping the other night and it was like a a really bright like full moon and 2:00 in the morning gets up just peeing all over like you know next to my side of the bed [laughter] >> in the house. In the house >> in the house. >> Oh my god. >> He never does that like you know hasn't in a while at least. And just like there's just this p I'M LIKE OH NO. WE were just getting up trying to get towels clean the whole thing taking him outside. >> Bro that dog. I hate that dog, bro. >> He's He's done [clears throat] so many things to you. >> Listen, bro. I Yeah. I And [laughter] >> dude, it it like I don't know what to do. Like cuz like I can't like just get I'm like looking for places that would like take him in, you know? Like I'm that guy. I'm like looking for people. Hey, you want a dog? He's like really sweet, you know? Like he's great, but he has little like quirks. [laughter] Little quirks, little problems here and there, but >> he likes to wrestle skunks. He pisses in your house. Remember he remember he looked at Justin in the face and crapped in a shoe >> while he was looking at him in the face. >> Yeah. >> I would have lost that dog camp in a long time. [laughter] >> I just I I feel like he's my rage training. He's my rage training, you know? So I don't, you know, I actually like I'm more prone to like ah and I just hold back with him. So I feel like he gets that out of me. So I'm not like that with my kids. [laughter] And I've held myself from like destroying him, you know? I'm like, but I don't, you know, we're >> I work through it. >> My my my wife thinks that it has something to do with the way I am with nature, you know? She's a little more woo woo than I am, right? So she's like this this Yeah. the squirrel thing was cuz I killed the squirrel. Like we never got that much like we would get we'd lose some peaches. >> But she's like once you killed the squirrel then they all went back and told the rest of them and now they ate all of our peaches. And so she and the cats so back uh so if I don't know if you ever >> this is like the planet on avatar like all nature now. >> Yeah. So so in [laughter] my backyard in my backyard I have all this uh I have uh white cushion furniture which you know it's already tough to keep clean of that. And if I if I don't put if you ever come to my house you ever notice that and if you guys have ever noticed this when you come in the daytime if we're not out there with a party my cushions are all up. I tilt them all up like this. And the reason why I do that is cuz those stupid cats >> will sleep on them and then I get cat hair all over my all my furniture. So I got to do that every night if after we have come I got to put all the things all up so so a cat won't sleep on there also he'll he'll sleep on it. >> And so anytime that cat's in my backyard I yell at it, throw a rock at it, do whatever like that just to shoot out of shoot out of our backyard so he knows he's not welcome there. And so Katrina thinks that's why he's pissing on my car now. So that's what it that's [laughter] So I bring on the squirrel >> eating all of our peaches. I bring on the cat pissing on my car. And so I now I don't know what to believe [laughter] anymore. >> Did I ever tell you this might be a horrible story to sh to to to share, but I'm going share it anyway. This is like just a disclaimer. This is old school like I guess Sicilian justice I guess you would say. When we were kids, so I was young, we [snorts] went to Sicily to visit my dad's parents. Now remember, these are my grandparents. They're not alive anymore, but they're like old school poor Sicilians, okay? So that's just a just everybody picture this, okay? We went to visit them uh and we were there for I think it was like the whole summer. It was like two months or something like that. And there was this dog that the neighbor had and it was an aggressive dog. So when we were outside playing, the dog would, you know, bark bark bark and then like scare everybody. Well, anyway, apparent my grandfather hated that dog because that dog had uh tried to bite one of his other grandkids before and he said if that dog bites tries to bite anybody else, I'm going to kill that dog. He remember he telling me that. So anyway, we were out there playing and we went inside. My sister was still out there, she starts screaming, the dog came out their garage and bit at her ankle and then the neighbor comes out, my grandfather comes out and he was remarkably I remember as a kid I'm always gonna fight. My grandfather's gonna come out and fight this guy. calm. He was scary calm. >> He was like he looked at the guy and he shook his head and he kind of like wow. He didn't even get No, no. Didn't get and he had a bad temper. Like he didn't get mad or anything. >> It was weird. The dog died a few days later. I'm pretty sure >> I'm pretty sure my grandfather did something. I'm pretty sure. I remember I remember because he was so calm. >> He came inside, dude. He came inside. You know, I remember we're all hanging out. We're having dinner. This is like 3 4 days later. And my grandfather's like dogs not going to bite anybody. >> Yeah. Exactly. And he says it all. He drops it like that all comic. That dog will never bother anybody again. >> You notice how quiet is it outside? It is outside. Like what are you talking about? That dog is die. He died. I'm like, what do you mean he died? I don't know. [laughter] >> Oh my god. Sleeps with the fishes. Kill the dog. >> Oh my god. >> What's going on here, dude? >> Oh man. >> Anyway, I don't know if he did it or not, but let's just say >> good. >> There was no investigation. [laughter] >> So, I'm excited to share with you guys C15 from Fatty 15. This is the first emerging essential fatty acid to be discovered in more than 90 years. It's an incredible scientific breakthrough to support our long-term health and wellness and you guessed it, healthy aging. So, Fatty 15 is on a mission to optimize your C-15 levels to support your long-term health and wellness, especially as you get older. Now, based on over a 100 studies, we now know that C-15 strengthens our cells and is a key healthy aging nutrient, which helps to slow biological aging at the cellular level. In fact, when our cells don't have enough C15, they become fragile and they age faster. So, Fatty 15, it's sciencebacked. It's award-winning. It's patented. It works. I've used it myself. I notice less inflammation in particular when I take it on a daily basis. Go check them out. Go to fatty5.com/mindpump. That's fatty.com/mindpump. And use the code mindpump at checkout for a discount. Here comes the show. Our first caller is Amber from Texas. >> Hey, how you doing, Amber? >> Welcome back. >> Hey guys, I'm doing pretty good. A little nervous. Oh, >> that's all right. So, what's what's going on? [laughter] Give us an update. This is what 30 We talked to you what, a month ago? >> Yes, it was. So, this is the third update. Um, and since then, I listened to the advice. I' I'd like to say not halfass it this time. Adam so [laughter] surprised. >> I know. I'm pretty sure we hung up and I'm like, "She's not listening to us." >> I know. [laughter] No, I didn't. I didn't say that. I wasn't going to listen to you. >> No, I said that. I think I said that. >> Was what I said in Spanish was uh I'm afraid that they're going to what is the word in in English? Scold me again. [laughter] >> But um I did lower the dose and then I've been off my GLP. I have gained weight. I have I don't know how much cuz again I'm not weighing myself, but the clothes that were falling off of me, they fit now. So, my clothes are fitting better. Um, and I'm getting stronger with my workouts. I haven't changed my workouts. And it could be the testosterone, too, but I've done that. And I do have more energy. So much so that I don't know if this is a good or bad thing, but I really love dancing. Like, it's my life. And I've been able to have more energy to dance again. So, I've been given uh I've been asked to be uh to give some more dance classes. So, >> all right. >> Yeah. I got off of it and I've gained weight. Not happy about it, but I have gained weight. Amber, great job. There's more in your email. Is it okay if I read a little bit of it? >> Yeah, please. >> It says that you're you're now working with somebody uh virtually uh to talk with about the body dysmorphia and all that. >> Yes. So, not too long after our conversation, our followup, I started seeing uh different therapists through my work. And I actually I did even mention you guys, I mentioned the podcast and I because I was telling her this is why I'm gaining weight before the surgery. Otherwise, I probably wouldn't have gotten off the JLP. I would have just kind of been going in the same trajectory. And I'm actually meeting with her later today. So, you know, just to talk about why I have these feelings. I mean, my my life is a novella, so she has a her work cut out for her. But that is one of the things that we're covering. >> That's awesome. So, uh, Amber, great job. >> Yeah. >> Really really good job. And and I just just first off, I want to encourage you and then I'm going to prepare you a little bit. Is that okay? >> Okay. So, I want to encourage you because, uh, you did a very hard thing. You did a very difficult thing. you got off the GLP, you're eating more, you're not weighing yourself, um, and you're talking with somebody uh, about some of these challenges. Now, just to prepare you, it gets really hard about 60 to 90 days in uh, or maybe a little bit after that. So, in the beginning, these changes, you kind of feel good. You're like, I got, okay, I got energy. Getting started is difficult. You got over that hump. And then what happens is we tend to fool ourselves because we're like, I feel good. I got great energy. This is awesome. and you start to compromise some of the things that you have decided uh that you're not going to do or do now and it's starts small but then the compromises become larger and larger and so I want to just encourage you it will get more difficult you may take a couple steps back but when you do just okay I'm going to get back on I'm going to do this again give yourself grace that's what this journey looks like it doesn't look like a solve I'm good it's awesome it looks like okay things are good I'm awesome uh oh this is hard. Uhoh, this sucks. Let me do a little bit here, a little bit there. Uh, but if you get down on yourself, um, and you start to feel shame, that spiral really starts to accelerate. So, you just get you give yourself grace and remind yourself. And what might help is you say, "Oh, yeah, S told me this would happen. This is expected. It's expected. It's normal. Let's get back on." >> Yeah. Well, I mean, you guys have helped me a lot over the years. I want to say I've been listening for 10, 11 years. And first, you helped me with like not weighing myself. That was a big one cuz I used to weigh myself like when I was in the real thick of it. I want to say after every meal 10 times a day. And then you guys helped me focus on getting stronger. So much so that I even did a powerlifting competition. I didn't do well, but I did it. And then, you know, with not tracking, that was a big one for me cuz I've been tracking for over 24 years. So, I trust you guys. It's not always easy, but um I do appreciate the help that you've given me, even if it's, you know, not something I want to hear, but I appreciate it. >> You're doing good. You're doing awesome. And Amber, we were just talking. We saw your name come up and then we remembered when we first we met you. How long ago was it we met you in person? >> Nine 10 years ago. >> It was when you guys had that live event in Insinas. It was like n like eight nine years ago, right? At least long. >> Yeah. And I I want to say that at the time I was the first you offered me a free program cell cuz I was talking about the nonprofit work that I wanted to do which I did end up doing. I'm actually a member of Guardians of the Children nonprofit. We're a biker group and we go with kids when they have to testify in court and stuff like that. And I've been able to do like some group fitness classes for those kids. And um I've been doing a lot of nonprofit work and um yeah, a a lot of the the like the the stuff that they want to do fitness-wise, I'm able to help them with that. And a lot of the stuff that you guys have taught me, I've carried into that. >> Oh, what a good heart you have, Amber. >> So cool. >> Yeah. So glad you're one of our listeners. >> Yep. >> Thank you. Well, thank you guys. >> I want you to reach back out if you need anything else. Okay, >> I will. >> All right, >> you focus on getting strong. You're doing great. >> Let's go. >> My biker name is Flex, by the way. [laughter] >> Oh, yeah. >> I love it. I love it. Good talking to you, Amber. >> She's great. She's great. Yeah, she's doing good, man. And and she's she's definitely come a long way. And you know, the reason why I asked her how long ago we met >> was it's been a while. So, it's not like it's like she's progressed that entire time. Like she said, she's she's >> moving along in the right direction and I hope she listens to this afterwards. But >> you know, when you get in those tough moments, like think back how far >> that was that was the Viori launch. That's right. >> We helped launch that story. >> The first physical store. >> Yeah. Yeah. >> Yeah. >> How many years ago was that? >> Yeah. It's about nine years. And I mean what's weird is we did that and now look how big they are. So I don't know if [laughter] us. >> Some kind of weird effect after >> might be us. >> Our next caller is Chase from Arizona. >> What's up Chase? Hey, Chase. >> Hey, gentlemen. How are you? >> Good, man. >> Good, man. How can we help you? >> Good. Thanks for having me on today. I appreciate it. [snorts] >> What you got for us? >> I'll jump right into it. So, I am a 34 year old father. Um, I'm 6'6, sitting anywhere between 300 310 lbs right now. Um, I played a ton of college athletics. >> [snorts] >> Um, and I am just tired of being an overweight dad. Um, the reason I say that is because it was maybe maybe too too deep here, but about a year and a half ago, my oldest daughter got in a a dog accident. She got attacked by a dog. And I just remember uh racing to the hospital with our other daughters and there was no parking. Had to park so far away from the hospital. Um, and I had to carry them all in there and it was just exhausting. I had to stop a couple times and it was frustrating to me to to try to to get into the hospital to see her and help her and had to make [clears throat] stops on the way there and it was it was frustrating. Sorry, that gets a little emotional for me. Um, so I decided to make a huge change after that point. Um, listened to your podcast for a long time. um tried to really get back into lifting. So, for a year and a half, the goal has been just to get put on muscle. [snorts] Um then to set a solid foundation. Um so, I've been doing that ever since. Um I a couple years ago, probably four or five years ago, I did have some success with with the the keto diet. Um, I lost about 70 lbs doing that, but I hated how I felt and how I looked. I just I I honestly felt like um I I felt like I looked the exact same but just weighed less on the scale. I lost a ton of muscle. Um, it just wasn't a good experience. Since then, I've learned tons about health and nutrition, tried to become better, um, and again, just tried to to keep going from there. So, my question for you guys today is I get super confused with all of the information out there in the world with with calories and how much calories you should be eating. You know, I put my information into a calorie tracker and it's anywhere from 2200 calories a day to 3,500 calories a day. I'm a bigger dude, so it's difficult to to kind of gauge what what's correct for me and and what's there. So, um also protein intake. I mean, you I know on the podcast you talked about having the correct amount of macros and protein for your goal weight. Um, so I've tried to been eating 260 to 270 gram of protein per day. Um, [snorts] not as consistent in that as I would like to be, but that's my goal for now. Um, easily every day I'm getting about 7 to 8,000 steps. [snorts] Um, so that's where I'm at. So, I would love to figure out your thoughts on where to start with calories and just the overall I feel like I am at the muscle mass that is good and now I just want to start cutting down a little bit from here. >> Well, Chase, first off, thanks for calling in, man. And um you know, that story you said about, you know, trying to carry your kids uh into the hospital, man, I feel that that must have been very difficult. Uh, and the reason why I'm bringing you back to that is to help uh kind of start with the the best starting point that I think is going to bring you the most success. Also, considering you're an athlete in college, by the way, what sports did you play in college? >> Football. >> Okay. Okay. So, I think this will help you a lot. Okay. What I'm about to say because where the the origin of the motivation, I guess, for lack of a better term, makes a big difference uh on success. the the motivation that you have, the real core motivation is to improve your fitness. It's not to lose weight. The motivation to be able to do what you need to do as a dad or do what you need to do in life. Really has nothing to do with your weight. Now, your weight will start to react to your improved fitness, but I think especially as an as a as an ex-athlete and especially with that moment that you had, which uh it's is a very strong memory, uh I think the goal needs to improve your the goal is to improve your fitness and allow your body weight to go where it goes. >> Does that make sense? Now, what what'll probably happen is you'll probably get leaner, >> right? You'll probably get leaner. >> You will. >> But if you can move and you got crazy athleticism and fitness at, you know, 290 lbs, 280 pound, who cares? By the way, your body will reflect it. You'll look more like an athlete. Get like like you experienced when you did keto. Getting smaller doesn't necessarily mean better. You lost muscle. You didn't feel good. Your fitness declined even though you were lighter. So, the goal needs to be fitness. And the goal with with fitness uh with diet is what's going to fuel my endurance, my stamina, and my strength. So, if we start from there, you're going to crush. Now, if we start from I got to lose weight, you're going to run into the problems you had before where you start to compromise your fitness, you start to compromise how you feel in pursuit of a scale weight. Um, which will which can definitely happen. Does that make sense? >> Yeah, that makes perfect sense. And I totally understand what you guys are saying. before I started lift getting back into lifting heavily. I was I was around 318. So naturally, I've just kind of come down a little bit from those lifting and doing trying to eat better whole foods and things like that. So completely calorie thing. That's great. >> Yeah. So So we could definitely do the whole tracking thing and all that. I think you know I think 250 grams of protein is plenty. >> Oh yeah. >> For you. I don't think >> 200 to 250. >> Yeah. I don't think you need to go higher than 250. Uh and if you get over 220, you're doing good. So, I would keep it in that range for a guy your size. Um, so that would be really the only thing I would say you would track. And then what you do is you eat only whole foods [snorts] and you eat when you're hungry. And then you gauge your performance. Your workout is also very important here because when we're training for performance and and movement and stamina and strength, workout makes a big difference. >> Uh, how many days a week is realistic for you uh to go to the gym? Like, and I I mean real realistic, like you could be consistent. Don't give me pie in the sky. >> No, I shoot I shoot for 4 days a week. Okay. >> I have a home setup that I that I enjoy. So, it's not too hard to to get out in the garage and bust out a workout. But, >> all right. Maps perform. [clears throat] >> Maps Performance. That's your program. >> Maps Performance. >> You'll love it. >> Aim for 240 or so grams of protein a day. Only eat whole foods. If you're hungry, eat and you're good. And literally, that's what it's like. Oh my god, I'm hungry. I'm going to go have whole foods. And and what's going to happen is your performance, your athleticism will continue to improve with mass performance, and your body fat percentage and muscle, your body composition will change over time, and it won't feel like you're chasing something that you can't get a hold of. >> Mhm. >> The the one thing I want to lean into since you have the competitive athlete side of you that I like to to do with my ex-athletes is being competitive with yourself on your consistency around your eating habits. So, what it looks like is this. If you're if your main goal is the the performance, the health, the strength, like S was saying, and that's the that's the lens that we look at this through. You're and it's inevitable. You're going to you're going to have a day that's not good. You're going to have a day that you're busy. You don't get to and like so what? So, what the next day you're back on track again. And what I want you to pay attention to as that competitive athlete is how many days in a row did I get of eating whole foods, hitting my protein intake, and being consistent? Oh, it was seven and then I had a then I messed up. Cool. You're back to zero. Next day your goal is eight. Can you get to eight? And just compete with now along the way. You're going to have these days. That's it. Just happens. What happens to people though is they have they had that one bad day where they ate, you know, bad or they drank or they they missed something and then it's like it spirals out of control. Oh, f it. or they get on the scale and it it shows a number they don't like and so they totally go off the rails and then one day turns into a week of bad eating and not consistency. I don't want you to look at it like that. It's not a bad thing. In fact, when you're chasing performance and strength sometimes kind of a high calorie day eating out of bounds will fuel tomorrow's workout when you go to the gym and you're going to feel awesome. So don't look at it as a negative thing. Look at it as like, oh man, I got to seven days was is my new record. Now I'm shooting for eight. Can I get eight days of perfect eating and hitting my protein and train like and so don't let the one day here and there that you have start keeping track of how many days can you string together and compete with yourself on getting better and before you know it you'll wake up and you'll have strung 30 40 days of perfection and you're going to feel the best you've ever felt. >> Do you Chase do you meal prep? >> I do. So each I mean each Sunday I'll throw some things together and put them in put them in some glass tubware things and have them throughout the week. So good. >> I try my best to do that. >> Yeah. Good. Meal prepping is going to be key uh for this. And then here's the other thing I'll say to look out for because the weight is always going to be in the back of your mind. You might start to find yourself veer towards undereating which you'll notice in your performance. So you may be like, "Okay, I know I'm supposed to eat whole natural foods, but if I skip, no big deal. I need to lose weight anyway." and then you'll see declines in performance. So, I'm going to give you a little bit of structure, okay? I want you to have no less than four meals a day, no matter what. Now, if you're hungrier after that, then eat more of those whole natural meals, but I don't want a guy your size following mass performance. If you eat less than four meal prep meals a day, you're going to be undereating. You'll notice a decline in your performance as well. >> Notice, Chase, that nobody on this call yet has said anything about we care where your calories are at. >> Like, it's like the whole go where it needs to. >> Exactly. If you if you you focus like what we're talking about, they'll land where they're supposed to land. You'll have some higher days than lower days, but what you should see is consistency. Consistently getting stronger and feeling better and performance going. And then to Sal's point, the body will follow. Yeah. Body competition follow the aesthetics and the leanness and all that will follow. But if you keep focused on the hitting your protein intake, eating, fueling the body, so for performance, and stringing as many of those days in a row for your performance, the other stuff will follow. >> That's right. But four meals a day, no less than because you need a lot of fuel, dude. You're a big dude. Um and and yeah, and like I said, that in the back of your mind may be like, oh, you know, I'll lose weight. It's okay if I skip a meal here or there. And that's going to send you off in the wrong direction. Um the other thing too, Chase, if you want if you want someone to guide you through this, have you thought about working with a coach? because we have coaches and there's there's a few I have in mind that I think will work right with you. >> Yeah. Yeah. I've heard you guys talking about it on the podcast. I would I mean I'd love to sit down and chat with one and see what that looks like. >> Okay. >> Um for sure. And it's funny exactly what you guys are saying is exactly what I go through on a daily basis where it's I'll skip a meal or two and it's difficult to it's it's it's hard to get past the obsession of if I don't eat then I'm going to lose weight or or whatever. But no, get better mentality of fueling my fueling my body and just focusing on being an athlete. >> No, no less than four meals a day. Have fun with your workouts. You've got it in you. >> You may get strong >> and bro, you'll start to enjoy it. You really have a lot of fun and your body I promise your body will look uh more athletic. Uh if you if you become more athletic, um I think working with a coach, I think six months for you would be great. Six to nine months, you would be fire, bro. You would be fire. >> Give you such a better mentality towards this whole thing. For sure. and they'd guide you through. I'll have somebody call you uh today, Chase, and then you can ask them all the questions or whatever. But in the meantime, I'm going to send you Mass Performance if you don't have it. >> Um yeah, and uh you you'll do great, dude. If you if you kind of remember what we're saying, stay there and don't try and do anything crazy. You'll get there. >> Yeah, I'll stick to it. I'll I'll change up the the programming a little bit and focus on what you guys have said. I appreciate it. >> You got it, man. Thanks for calling in, brother. >> Yep. >> Thank you guys. I appreciate it very much. You got >> Yeah. I think um uh especially with an ex athlete uh and getting back into that kind of like, oh man, it feels good to move. Plus, like the main that what happened with his kids, >> you know, you may confuse that with I need to lose weight. And yes, losing weight may be a part of it, but really what you want what you're what you were looking for is ability. >> Oh, yeah. >> Exactly. >> Fitness. >> Oh, trust me, there's there's 350 lb guys that can move faster than me. So, yeah. Yeah. So, it's like it's not a weight thing, you know. Yes. Yes. And there's shredded dudes on Instagram that would have had to pause each time because they weren't fit. >> That's right. That's right. And you let that be your guiding light through this whole process. So, you know, hardest part with athletes is they tend to be all or nothing. That's right. >> And that's why I >> That's why I said coach at the end. >> Yeah. And that's also why I made the point too of like if you're going to use that competitive side of you, use it towards consistency around the diet, >> stringing those days. >> Yeah. And and and the fact is we all have bad days and and and so but what happens many times is the all or nothing person lets that bad day turn into now it's nothing, you know, and then so hopefully he can get with a coach and they'll they'll walk them through all this. Our next caller is Ashley from Texas. >> Hi Ashley. >> Yeah, I'm like so nervous. I'm excited to talk to you guys. >> Um help you. >> Yeah. >> I So I wrote in um I did just want to say thank you guys. you've really inspired my fitness journey and I've done a lot since listening to you guys when I discovered you guys like 5 years ago. So, I really appreciate all the information that you guys give. Um, but I wanted to ask a question. So, I was feel like I was in pretty good shape a year ago. I was working out 5 days a week um and felt really strong and good. And then I got pregnant and I got hyperemmesis gravidum which um is just like the most extreme morning sickness. Like I was basically on bed rest and didn't do any movement other than like getting up from my bed to the couch for like 9 months. Um, and since then, now I'm 4 months postpartum and I just don't know what programming I should do to get back into the gym without like hurting myself. I feel like an alien >> in my own body where everything just doesn't feel right. I'm so weak in everything. Um, just simple movements just I really struggle with again and I just feel like I've lost all progress, almost all everything and I'm starting from zero. >> That's so glad you called in. >> That's a tough position to be in, Ashley. I've trained uh women like you in in similar situations. Uh, and it's very difficult. It's really tough. By the way, um, my wife was pretty close to that for about four months while she was pregnant with my daughter. So tough. Like what were you able to eat when I because I know because I know with my wife if I just said a food she'd throw up. >> Like was there anything you could eat? >> It I mean it was pretty minimal. I was going and getting like IVs and um it would just be random. I don't know, like carrots were something that I could really like handle when taking or it was just super random the things that I could but yeah I would like the microwave would go on and I would be like [clears throat] and throwing up and it was horrible. >> Brutal. Brutal. Well, um you're this is the way you feel is totally normal. >> Uh I have the perfect program for you. Uh, and it's going to be a map starter. And just to encourage you, Ashley, is uh you have muscle memory, and that's a real thing. So, the results uh will come back faster than you anticipate. The challenge will be not to push too fast, too hard. That's the challenge. MA uh map starter, perfect. That's where you need to go. Just follow that program right there. And it may feel uh easy after a few weeks. Stay with it. Don't do any other program that we have. Don't add anything to it aside from maybe walking. Just follow MAP starter. And at the end of that, you should feel like you can do more traditional maybe a couple day a week programs. >> Okay, great. Thanks. I started anabolic initially and I was that I was like felt like I was hurting myself. >> Too much at first. So you might even run starter twice based off how you feel. So I would have you go through starter and then if you were feeling great, I'd say, "Hey, let's let's see if we can handle MAPS anabolic." >> And then I'd want feedback from you on how you feel. And if you're like, "I'm feeling great." We keep going. If you're like, "Man, this feels still scary. I I still don't feel like this is all my body." Like, then I'd be like, "Back to starter. Let's run starter again." And so really got to go off of how you feel. probably going to be at least a year before you're even thinking about hitting the gym 5 days a week. That's a lot of volume um for anybody, much less somebody who's postpartum and went through what you went through. So, MAP starter at least once. >> Uh if you still feel uncertain, run it again. You'll be great. >> And then and then uh slowly dip your toe into anabolic and see how see how you feel. And the way you would do MAPS anabolic if it if you did follow it afterwards would be to start in prephase and do that for about 5 weeks before even going into phase one. Does that make sense? >> Yeah. No, definitely. That's so encouraging even just to hear other people say that it's okay and it's going to take a while cuz I'm like I hate to be back to where I was and >> it's hard to go from feeling so strong and good to feeling like I can't do anything. >> Ashley, you said a few things. >> Give yourself some grace. And you've said a few things that have been echoed by so many people that I've worked with, so many women, and the the common thing that they say, you actually said it, is I feel like my body's not mine. >> Super common. So, yeah, don't don't worry. And and what Adam said is is accurate. Takes between one to two years before moms fully feel like, "Okay, I'm back." That doesn't mean you won't progress that entire time. You're going to progress that entire time, but it's going to take a little while cuz you got you still have you're going to have a one-year-old. you're going to have all that stuff going on. Uh, and you're going to about a one one to two years later, you're like, "Okay, I'm back. I feel good." In which case, then you tend to have another baby. But we'll see. [laughter] >> That was the I'm good. I'm good. I'm good. [laughter] >> Yeah. So, we'll send you starter. >> Yeah. >> That's awesome. Thank you guys. I appreciate it. >> Thanks, Ashley. >> Yeah. Be patient and be in touch if you need help. >> Yep. >> Okay. Thank you so much. I really appreciate it, you guys. You're awesome. Have you ever worked with a woman who had hypermesis? >> No. >> Dude, >> not to that level. I've had I've had to go to the hospital. >> I've had I've had clients that have had like uh like through the first trimester had some really bad like morning sickness, but not 9 months and IVs. >> She's just on IVs and they're trying to get her nutrients. >> It's like you can't eat anything. It's so extreme. So, so Jessica w was there was like moment there were like there was like a week within that period. The whole period was rough where she was like hyper sensitive to anything. There was like a week there, dude, where I'm like we're going to have to like [clears throat] we have to get something inside you. Yeah. >> Like you can't just not eat cuz she would literally just >> like couldn't do anything. It was just on the couch. It was crazy. All right. I know you like that episode. If you did, check this one out. One of the keys to fat loss is protein. It's true. If you're not eating a high protein diet, you're not going to burn [music] as much body fat as you can. So today's episode, we're going to talk about the smartest ways to use protein for fat burn and to build muscle. You got to watch this. >> I wish I understood this earlier in my career. I [music] think it was probably almost 10 years in when I started to just focus on this with clients. >> I knew it was important, but I don't know how important. >> Yeah. I also did I knew what was important and but I also