2509: Don’t Make These 5 Nutrition Mistakes in 2025 (Listener Live Coaching)

Summary

Podcast Summary: Mind Pump: Raw Fitness Truth

Episode: 2509: Don’t Make These 5 Nutrition Mistakes in 2025 (Listener Live Coaching)
Release Date: January 11, 2025

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In Episode 2509 of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schafer, and Justin Andrews delve into the top five nutrition mistakes individuals are likely to make in 2025. This episode, enriched with live coaching sessions, offers listeners science-backed insights to optimize their health and fitness journeys. Below is a comprehensive summary of the key discussions, insights, and conclusions presented throughout the episode.

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1. Falling for Fad Diets

[03:26] Host 1:
"Any diet, quote unquote, has a fail rate of something like 80% plus."

The hosts emphasize the inefficacy and unsustainability of fad diets, highlighting that most are temporary solutions leading to weight regain. A primary focus is on veganism, regarded as one of the most challenging diets to maintain due to its strictness and potential for nutrient deficiencies.

Key Points:

• Veganism’s Challenges:
  Vegan diets require meticulous planning to avoid deficiencies in essential nutrients like vitamin D, iron, B vitamins, creatine, magnesium, and omega-3s.
  [04:10] Host 1:
  "If you eat a well-planned omnivore diet, you probably won't need to take supplements. If you're going vegan, it's very hard to not have to supplement."

• Sustainability Issues:
  Most individuals adopting veganism for weight loss inadvertently replace nutrient-dense foods with processed alternatives, exacerbating health issues and making long-term adherence difficult.

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2. Not Prioritizing Protein Intake

[11:43] Host 1:
"Prioritizing protein is essential for muscle gain, preservation, fat loss, and satiety."

The discussion underscores the critical role of adequate protein consumption. Insufficient protein can lead to muscle loss, increased hunger, and suboptimal fat loss outcomes.

Key Points:

• Optimal Protein Levels:
  Recommendations suggest consuming approximately 1 gram of protein per pound of target body weight.
  [12:49] Host 1:
  "If you make your diet high protein, it will be more effective. If it's low protein, it will be less effective."

• Challenges in Achieving Targets:
  Many individuals struggle to meet their protein needs, especially those on restrictive diets like veganism.

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3. Relying on Packaged Foods

[14:52] Host 2:
"Relying on packaged foods leads to excessive preservatives and calories, undermining health goals."

Packaged and processed foods are convenient but often laden with unhealthy additives, excessive calories, and lack the nutrient density of whole foods.

Key Points:

• Nutrient Density:
  Whole foods provide essential nutrients that packaged options often lack.
  [16:15] Host 2:
  "The natural signals are blunted when you consume packaged foods, affecting nutrient intake and satiety."

• Dependency and Failure Rates:
  Diets based on packaged meals create dependency, making it difficult to transition back to whole foods without significant weight regain.

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4. Ignoring Digestion and Gut Health

[20:44] Host 1:
"Poor digestion can lead to inflammation, cravings, and various health issues."

Healthy digestion is fundamental to overall well-being. Ignoring digestive health can disrupt behaviors, increase cravings, and contribute to chronic health problems.

Key Points:

• Impact on Behavior:
  Digestive discomfort can influence eating behaviors and reduce adherence to healthy eating patterns.
  [21:11] Host 1:
  "If your diet is causing inflammation or digestive issues, it will negatively influence your behaviors and health."

• Probiotics and Gut Microbiome:
  Probiotics play a vital role in maintaining a healthy gut microbiome, which in turn affects skin health, energy levels, and hormonal balance.

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5. Making Drastic Dietary Changes

[24:35] Host 1:
"Making drastic changes when motivation fades leads to unsustainable habits and weight regain."

Sudden and extreme dietary shifts are often fueled by fleeting motivation, making them difficult to maintain and leading to eventual failure.

Key Points:

• Sustainable Approach:
  Incremental changes that evolve into lasting habits are more effective for long-term success.
  [25:47] Host 2:
  "Small changes that reflect daily life ensure sustainable adherence and success."

• Adaptation and Long-Term Maintenance:
  Gradual modifications help the body adapt without overwhelming psychological or physiological stress, enhancing the likelihood of maintaining healthy habits.

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Listener Live Coaching Sessions

The latter part of the episode features live coaching sessions where listeners seek personalized advice on their unique fitness and nutrition challenges. Two notable interactions include:

a. Leslie from Missouri

Issue:
Leslie struggles with a history of eating disorders and feels perpetually inadequate despite physical improvements.

Advice Provided:

• Focus on mental health over physical workouts.
• Engage in activities that provide fulfillment beyond aesthetics, such as learning or helping others.
• Utilize support systems like community forums and professional counseling.

[65:16] Host 1:
"Your work is not in the workout. Your work is in the mental side, how you view yourself, your relationship to exercise."

b. Jen from Delaware

Issue:
Jen seeks to achieve a leaner upper body without losing strength or experiencing joint pain, especially after multiple ACL injuries.

Advice Provided:

• Implement a balanced approach with strengths in both upper and lower body training.
• Avoid extreme caloric deficits to prevent muscle loss.
• Incorporate corrective exercises to address mobility and prevent further injuries.
• Engage in programs like MAPS 15 Performance and Symmetry for structured progress.

[96:43] Host 1:
"Don't do anything extreme. Slow and steady, mini cuts, and mini bulks are the way to go for you."

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Key Takeaways and Conclusions

• Avoid Fad Diets:
  Opt for balanced, sustainable eating plans over trendy diets to ensure long-term success and health.

• Prioritize Protein:
  Ensure adequate protein intake to support muscle maintenance, satiety, and overall metabolic health.

• Emphasize Whole Foods:
  Minimize reliance on packaged foods to enhance nutrient intake and reduce exposure to unhealthy additives.

• Focus on Gut Health:
  Maintain a healthy digestive system to support overall well-being and mitigate chronic health issues.

• Adopt Gradual Changes:
  Implement incremental dietary and lifestyle modifications to foster sustainable habits and prevent burnout.

The hosts advocate for an informed, science-backed approach to nutrition and fitness, encouraging listeners to build habits that align with their long-term health and performance goals.

---

Notable Quotes:

• Host 1 at [03:26]:
  "Any diet, quote unquote, has a fail rate of something like 80% plus."

• Host 1 at [11:43]:
  "Prioritizing protein is essential for muscle gain, preservation, fat loss, and satiety."

• Host 1 at [24:35]:
  "Making drastic changes when motivation fades leads to unsustainable habits and weight regain."

• Host 2 at [25:47]:
  "Small changes that reflect daily life ensure sustainable adherence and success."

• Host 1 at [65:16]:
  "Your work is not in the workout. Your work is in the mental side, how you view yourself, your relationship to exercise."

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This episode serves as a valuable resource for individuals aiming to optimize their nutrition and fitness strategies in 2025 by avoiding common pitfalls and embracing sustainable, evidence-based practices.

Transcript

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[T-Mobile Representative]

If you want to pump your body and expand your mind, there's only one place to go.

[Mind Pump Host 1]

Mind Pump. Mind Pump.

[T-Mobile Representative]

With your hosts Sal Destefano, Adam Schaefer and Justin Andrews.

[Mind Pump Host 1]

You just found the most downloaded fitness, health and entertainment podcast in the history of the world. This is Mind Pump, right? In today's episode we answered live callers questions. So people called in. We got to coach them on air for their health and fitness. But this was after the intro and the intro was 56 minutes today. In that part we talk about fitness and current events and family life. Bring up studies. It's a good time. By the way, if you want to be on an episode like this where you call in, we get to help you out. Email us your question atlive mindpump media.com this episode is brought to you by some sponsors. The first one is Seed. This is the world's best probiotic. Go check them out. Go to seed.comforward/mind pump. Use the code to five. Mind pump. Get 25% off. This episode's also brought to you by Rock Recovery Center. This is a rehab center for people who are struggling with addiction. They're very good friends of ours. Here's what they're doing. If you go to rockrecoverycenter.com mindpump, you can enter in to get a potentially get a free scholarship, a 60 day rehab scholarship. That's a $60,000 scholarship. They're giving one away for free every other month. Nonetheless, just by entering your name or a family member or friend's name, you'll get somebody who will talk to you for free and help point you in the right direction. Go see them if you need help. We trust them, we love them. It's rockrecoverycenter.com mindpump also January. This means we have the New Year's workout program bundle sales. This is what we do every single year at the beginning of the year. They're great. We have four of them. There's the New to Weightlifting bundle, the Body Transformation bundle, the New Year Extreme Intensity bundle, and the body transformation bundle 2.0. Every single one of those bundles is $300 off. Okay, $300 off. So it's a huge discount. Go check them out. Go to maps january.com all right, here comes the show. It's 2025. A lot of you are going to start trying to get in shape, lose weight, look fit. But here are the top five nutrition mistakes many, many people are gonna make in 2025. Check this out.

[T-Mobile Representative]

Definitely. I don't even know which ones you're gonna put on here. But fad diets has to be up there.

[Mind Pump Host 1]

I mean, always. Yeah, that's always one of them. I'll tell you what the first one is because it's kind of there and it's actually all diets have kind of a similar terrible track record when you look at the data, right. So any diet quote, unquote, diet on, they all have a fail rate of something like 80% plus right. After a couple years of weight loss on whatever diet, the vast majority of people end up getting the weight back.

[T-Mobile Representative]

By the way, those are the people that had even had success with it, right? Because there's a lot of people that, oh, I'm like, they don't even lose. They're in, they're in the middle of it right now. It's working great for me. It's like, yeah, bro, it's month three.

[Mind Pump Host 1]

You know, that's right.

[T-Mobile Representative]

Call me in a year.

[Mind Pump Host 1]

I'm talking about the people actually lost the weight. 80% will get back. That's not even talking about the people lose the weight because they try it and they right. Drop off. But number one is going vegan. Going vegan actually has a worse track record than most popular diets when it comes to sustainability because it's one of the hardest.

[T-Mobile Representative]

So one of the strictest.

[Mind Pump Host 1]

It's not only one of the hardest and one of the strictest, it also results, tends to result in nutrient deficiencies. When you take omnivores, even unhealthy omnivores and they, which means, okay, so let's, let's unpack this average person who eats meat and vegetable products and meat and plant products. They don't necessarily, they don't really watch their diet. They just kind of eat. Right. They don't pay attention to anything. Then what they do is they say I'm going to go vegan because I want to get more healthy and fit and lose weight. So then the only thing they pay attention to is cutting out all of the meat products.

[T-Mobile Representative]

Right? Yeah.

[Mind Pump Host 2]

And what they did by doing that huge macronutrient.

[Mind Pump Host 1]

That's it. What they did by doing that without realizing it is they actually took out the most nutrient dense foods that they already, that they had in their terrible diet. So their diet was already bad, but they were at least eating some milk and some eggs and they'd have the occasional burger or steak. Those meats are nutrient dense. So now that they cut them out, which of course when we talk about this, they'll replace them with processed vegan foods which are worse. They now have put themselves at greater risk for nutrient deficiencies. So when you look at the data on vegans, nutrient deficiency rates are much higher. And nutrient deficiencies cause everything from depression, anxiety, poor health, low energy, sleep issues, hormone issues. Just the list goes.

[T-Mobile Representative]

Well, we, we talk about this all the time. That even the omnivore has an incredibly difficult time hitting their protein targets. I mean this is somebody who includes. This is. So if the, the person who's including meats has a hard time eating protein, what do you think is going to happen to somebody who completely eliminates that? I mean that's just, it makes it very difficult. I've, I could probably count on one ham in my career that I've met people that have been able to successfully run a vegan diet.

[Mind Pump Host 1]

Same.

[T-Mobile Representative]

Because I mean, if you can, I'm all for it. I mean if that, if that's what you like and it works for you and you actually are diligent, you track or you maybe you found a system of, of foods that you consistently eat that does help you hit all your targets, then okay, I'm not against it. I just have seen, I haven't seen that many people Successfully do it well.

[Mind Pump Host 1]

So just to put it differently, if you eat a well planned omnivore diet, you, you probably won't need to take supplements, you probably won't need to take certain nutrients or vitamins or minerals. You'll probably be able to hit all of those. If you're going vegan, it's very hard to not have to supplement even if it's well planned because plant based foods are devoid of certain nutrients that are very difficult to find unless you go with meats or fish or eggs or things that contain nutrients again, that you don't necessarily find in plants. And nutrient deficiencies are no joke. Right. So you can have a poor diet, but if you're lacking vitamin D, which is common, or iron, which is common, or one of the B vitamins, which is common, or you have no creatine in your diet, so your body's always synthesizing its own creatine, that can cause problems. All of those. Magnesium is another one. All of those can be difficult to get. Omega 3s, those can be very difficult or impossible to get from plant sources. Now you're battling illness, chronic issues and not realizing, like, why do I feel so crappy? So when you look at the data on vegans that are successful, it's the vegans that have a very strong moral driver for veganism. So they're not doing it to lose weight, they're doing it because they really care about animals. And so they're trying to figure this out.

[Mind Pump Host 2]

It's a bit of a religious sort of fervor.

[Mind Pump Host 1]

That's right.

[Mind Pump Host 2]

And I think that's kind of the only way I could see somebody justifying it anymore. Like I. Do you think that the momentum and the hype around it has died off a bit? It's still increasing?

[Mind Pump Host 1]

Yeah, there's still this huge, like, I.

[Mind Pump Host 2]

Guess I just haven't seen it in a while.

[Mind Pump Host 1]

They've wrapped it with the climate and the environment. They've wrapped it with more, you know, you're a more moral individual. Individual somehow. So yeah, you're still seeing it be a kind of a popular diet option that people jump to, but it's, it's not a great option at all. And then here's.

[T-Mobile Representative]

Google that for me, would you? What are the, what are the top five diets?

[Mind Pump Host 1]

Yeah, see what they'll see veganism up there though. So that's the thing. When they do that, do they even list that as a diet? Someone will go on.

[T-Mobile Representative]

Really?

[Mind Pump Host 1]

They don't list maybe, maybe, maybe, maybe not.

[T-Mobile Representative]

I. You think they. What would you. What would you label that?

[Mind Pump Host 1]

They would.

[T-Mobile Representative]

Of course it's a diet.

[Mind Pump Host 1]

I know it is, but I wonder if they're included in some of those.

[T-Mobile Representative]

Oh, God, we can't trust Google. Could have duck. Duck going.

[Mind Pump Host 1]

I've got it.

[T-Mobile Representative]

It is in the top five.

[Mind Pump Host 1]

Okay.

[T-Mobile Representative]

So we got the Mediterranean diet, the Dash diet.

Oh, Mediterranean is the top five.

[Mind Pump Host 1]

Yeah. Of diets that people will try to follow.

[T-Mobile Representative]

Interesting.

[Mind Pump Host 1]

Yeah.

[Mind Pump Host 3]

Oh.

[T-Mobile Representative]

So Dash diet. Are you familiar with that one?

[Mind Pump Host 1]

Look that one up again. I can't remember.

[T-Mobile Representative]

Fruits, vegetables.

I like that. Dials anything I could. Doordash.

[Mind Pump Host 1]

I can't. Doordash. Yeah, yeah.

[T-Mobile Representative]

No, it's fruits, vegetables, whole grains, lean proteins and low fat dairy.

[Mind Pump Host 1]

Sounds like a 1980s diet.

[T-Mobile Representative]

It does.

And then there's the mind diet, which is a combination of the Mediterranean and the Dash.

Wait a second. Where are you googling?

I'm just getting.

You're giving me Dash in the Mediterranean as top. Top five.

Well, number five was vegan.

[Mind Pump Host 1]

Yeah. This must be a medical website. Dash was a diet. I know, I know. I remember where it came from. That was one doctors used to recommend for a while for people like a low fat.

[T-Mobile Representative]

I wouldn't even guess that to be up there.

[Mind Pump Host 1]

Yeah.

[T-Mobile Representative]

That's interesting.

[Mind Pump Host 1]

Yeah. Paleo you would think would be.

[T-Mobile Representative]

Yeah. And even Carnivore, I feel like has gotten more traction.

[Mind Pump Host 1]

I think it gets more traction. I don't think it's popular. I don't think very many people are trying it. Except for like the extreme people.

[Mind Pump Host 2]

Yeah. In our social media for sure.

[T-Mobile Representative]

But you know, by the way, that one is almost as bad as a vegan diet. I just want to put it out there because I know there's going to be a bunch of like anti vegan people that are huge carnivore people.

[Mind Pump Host 1]

It's like you're far less likely to get, by the way.

[T-Mobile Representative]

Yeah. That's the only reason why that's better. Right. So. And the reason why I want to speak out on this because I don't want to feel like we're like bullying people that want to try and be vegan. It's just like I think people that do carnivore too. Or so unless you have some health condition. Okay.

[Mind Pump Host 1]

Where you have your immune systems. Really.

[T-Mobile Representative]

Yeah. Yeah. So understandable if that's. I'm not speaking to these people. I'm talking about people that do it to get in shape or lose weight. That's why it's a stupid idea.

[Mind Pump Host 1]

Terrible.

[T-Mobile Representative]

And the Carnivore diet is is almost as bad. And the only reason why it's not quite as bad is because how, how nutrient dense meat is.

[Mind Pump Host 1]

If you. So you won't have a nutrient.

[T-Mobile Representative]

Yeah, you won't have a nutrient deficiency. If you, if you eat, you know, two pounds of steak every day, you're going to cover your bases pretty good. But boy, let me tell you how boring that gets.

[Mind Pump Host 1]

Not just boring, but no fiber. Fiber's got health benefits. I know carnivores will say, oh, there's no health, no those real health benefits fibers, a lot of data supporting it. And it is definitely boring. And it probably isn't good for your digestive system to just go carnivore. But there are people with immune systems that are so reactive that it's the only option.

[Mind Pump Host 2]

That's the best option.

[Mind Pump Host 1]

But with, with veganism, the other side of this is when you take the average person, you have them just cut out meat products, they replace them with more processed foods. What happens every time, Every single time, that's what happens. They go, oh, I'm not eating burgers anymore. Now I'm going to eat. Well, what am I eating instead?

[T-Mobile Representative]

Possible burger.

[Mind Pump Host 1]

Yes, I'll go eat something like that.

[Mind Pump Host 2]

Which affects your cognition. I mean, right there you see the difference.

[Mind Pump Host 1]

Like you see vegans supplement with omega threes and creatine and watch what happens to their, their cognitive performance. The next one, which you kind of touched on Adam, this is a huge mistake for any diet is not prioritizing protein.

[T-Mobile Representative]

Oh yeah.

[Mind Pump Host 1]

Eating, not eating up what's considered optimal protein based on the studies. So the studies will show. Now I'm going to overshoot it because the data will say about 0.6 to 0.8 grams of protein per pound of body weight in normal weight individuals. But we just to make it easy for people, we say 1 gram of protein per pound of target body weight. Okay. If you're under that, then you, you're not optimizing your muscle gain, muscle preservation, fat loss, satiety, meaning you're going to be more hungry. So it's just a big mistake. So regardless of what diet you're on, if you make it high protein, it will be more effective. If it's low protein, it will be less effective. You're more likely to lose muscle in a deficit. In a calorie deficit, you're more likely to be hungry. You, any calorie per calorie, you know, controlled diet. High protein diet results in more fat loss. So not prioritizing protein for most people, big mistake.

[T-Mobile Representative]

I mean, I Feel we should have said this as number one, because then it would have set the table for vegan. Because I feel like as soon as we start to go after a vegan, then right away anybody who is vegan or wanting to try that defense goes up, wall goes up. They're not hearing. We're saying, oh, we're just attacking. It's like, no, no, no. There's a, there's, there's a very logical reason why not a fan. None of us are a fan of that diet. And this is the reason why. It's already incredibly difficult for the average person to consistently hit those protein targets. And so if you get rid of meat completely, it's just, man, it makes it almost impossible for the average person not talking about the person who is highly motivated for whatever reason that person hasn't. That has structured it, figured it all out for moral reasons. I get it. That, that understand, I get it. But most people that do it for a diet to lose weight, they're already behind the eight ball. They're already missing protein like crazy. And then you cut out a food group like that, it's like, good luck.

[Mind Pump Host 1]

And even just for everybody else, if you prioritize protein, if you try to hit your target body weight and protein and you eat it first, you will see benefits. If you don't, you're not going to gain the max benefits of whatever diet you're trying. And by the way, this is takes work. So the average person listening, you get the average woman who, let's say her target body weight is 150 pounds. Let's just say 100 or 140 pounds. I want to, I want to weigh 140, 150 pounds. You need to eat 50 grams of protein for breakfast, for lunch, and for dinner. So you ask that person, okay, well, you got to prioritize protein. Oh, yeah, no problem. This morning I had two scrambled eggs with cheese. Congratulations. You ate 15 grams of protein.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

You need. You have another 35 to go. Where are you going to get that? So a lot of people have no idea just how challenging it is to hit those protein targets. And if you're a guy, I want to weigh 180 pounds or 200 pounds. Very difficult. Needs to be prioritized. Is the, is the point with that? Next up is relying on packaged foods. These diets still exist where you go on a diet and the diet consists of, here's your meals, here's your frozen meals. You know, microwave them, warm them up. This is all you're going to eat.

[Mind Pump Host 2]

The Hungry Man Diet.

[Mind Pump Host 1]

Yeah, that's a real diet. I remember that. Yeah, yeah, yeah. This one was, now this one's popular. It's, it's, it never goes away. Because I think people like the simplicity, the convenience. Yeah, yeah.

[Mind Pump Host 2]

I think that's a big factor to it, which, I mean, you do have to factor that in in terms of, like, your being able to keep it going and be consistent. But, I mean, you're just going to end up with preservatives, you're going to end up with all this excess, you know, calories that you're going to have to account for and, and all the other things that transpond from there.

[T-Mobile Representative]

Yeah, I mean, this is the, this is the, you know, the bone we had to pick with Iifym was, was that, you know, because obviously hitting your macro targets is incredibly valuable. And what most people need to do, and most people that do that, hit your macros will see pot. Major positive changes in, in as far as overall health. But when you do it through eating all these packages, there's just, there's just a clear difference that you and anybody I know that has actually tested this, where they go, hey, you know what? I'm, I'm gonna allow whatever processed foods, packaged foods, whatever, just stay at my, my macros, I'm gonna eat that way. And then now I'm gonna go and run for just 30 days of all whole foods. Even if the macros are exactly the same. Tell me you don't feel different. Tell me you don't feel different.

[Mind Pump Host 2]

The natural signals are blunted. It's like you're not getting, you're not receiving the same nutrient density. And your body just like, it's not going to be satiated the same way. Like, there's just a lot of differences.

[T-Mobile Representative]

I mean, I wish I could articulate it better. Right. I wish I could explain what is happening to the person. But it's a very clear difference because.

[Mind Pump Host 1]

We don't fully 100 understand how our bodies utilize food. Metabolism is really, really complex. But forget all that. What you guys all said was true. Erase all that. Let's just pretend it's exactly the same. You're going to eat these packaged foods forever. Yeah. The second you go to off this diet, you will. That's it, you're done.

[Mind Pump Host 2]

How do you navigate?

[Mind Pump Host 1]

That's it. So I remember when, remember Jenny Craig, when that was super popular and that was like a big thing and I'd have clients but, oh, I'm on the Jenny Craig diet. What was that? Oh, I have My breakfast, my lunch, my dinner. It's these little packaged things and snacks and that's all I eat. They go, well, what are you going to do when you're, when you go off of it? Oh, then I'm going to just try and maintain. Nobody maintained. Yeah, nobody. Because it was. Eat this food all the time, same stuff, then go off, gain all the weight back. Because I don't know how to navigate the world because I haven't learned anything. I haven't figured anything else. This is all just food that's prepared for me, that's packaged. It's got a terrible success rate. The fail rate on this is super high now.

[T-Mobile Representative]

Okay, so what's your take then on these food services that prepackage and make the meals for you? They're whole foods, though, and they're just frozen and they're sent to you. Healthier choice for you.

[Mind Pump Host 1]

Healthier choices.

[T-Mobile Representative]

But to the point you're making, you're still running that same thing.

[Mind Pump Host 1]

You will. Because once you stop the service, you.

[Mind Pump Host 2]

Built a dependency 100 look, it's like.

[Mind Pump Host 1]

Having a teenage kid at home who you make them breakfast, lunch and dinner and they're like, you know what? I'm gonna just fend for myself. What do they end up eating? They don't know what to do. They don't prepare anything. Now, obviously adults know how to do a lot of stuff, but if you don't know what your body needs, how to manage the world with the food that you're surrounded by all that stuff and you're just eating exactly these, these packaged foods and that's it. The second you go off, you've got a massive hurdle. It's already a big hurdle anyway. Trying to lose weight and maintain it, you just created a hurdle that's almost impossible to.

[T-Mobile Representative]

And this is why I've always been such a fan of. At least a short period of your time should be spent on tracking, weighing and measuring food. Get an idea.

[Mind Pump Host 1]

Just get an idea.

[T-Mobile Representative]

Because then if you really understand that, then I can see periods. Yeah, Then I can see periods of time where you order food services like that. And then you don't. So at least when you don't, you're aware of when you're sitting down in front of a plate like, oh, that's probably around this much.

[Mind Pump Host 1]

Granted that's a cup of rice that has this many grams of carbs, 8 ounces of meat.

[T-Mobile Representative]

Right. Just an idea. Because what I have found is if you don't what you think is way off. I mean, I, I think I'm off. And I know if you have. If you don't have an idea, you are. You're way, way off.

[Mind Pump Host 1]

Super off. I remember this. My favorite story that you tell Adam, because I had the exact same experience was when we were trainers before you had all these apps that would calculate your. Your calories and stuff for you. We used to have this big book that we would use called Was it Calorie King? And this is what we'd use with our clients. And you go in there and it would say, you know, one medium sweet potato has this many calories. One large banana. Banana. But I remember, I'll never. So you were hit by the sweet potato. I was a banana. Yeah. I'm like, oh, this is a large banana.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

So I'm eating. I don't remember what I thought, what the calorie king said. It was something like 30 something grams of carbs or something like that.

[Mind Pump Host 2]

Or the nuts where you only have like four. I was like, nobody's gonna just grab four.

[Mind Pump Host 1]

A handful. How many is a handful? You know, six.

[T-Mobile Representative]

I got some big hands, but.

[Mind Pump Host 1]

So I was eating a large banana every single day. And then I remember looking at the weight of it and I was like, I wonder. I'm like, this is. This either is the biggest banana ever that's ever been, you know, bought or whatever, but.

[T-Mobile Representative]

Or it's almost like those books were made like in the 60s before the.

[Mind Pump Host 1]

Food got all big.

[T-Mobile Representative]

Yeah, this food got all giant because I remember I was putting in a large sweet potato that was the biggest size you could put. And I'm like, oh, that's a big one. I could tell it's all. But it was like, still three times the weight.

[Mind Pump Host 1]

I had a client who was doing. Doing this, and we. And she. We couldn't figure out what's going on. It's. Well, how big are the. What are you eating every day? So they go about 6 ounces of chicken breast. I said, can you bring it next time? Can you bring it in so we can take a little. It was like a 10 ounce chicken breast. I'm like, yeah, chickens are not what they used to be. Chicken. Next up is ignoring your digestion with your diet. This actually should be at the top.

[Mind Pump Host 2]

This is a high one.

[Mind Pump Host 1]

Yeah, this should be at the top of the list of things you consider with your diet. If your diet is not giving you really good digestion, if it's causing inflammation, heartburn, constipation, gas, any kind of discomfort, it will influence your behaviors. It will make you have more Cravings or less cravings. It will cause discomfort, it will cause inflammation. That your digestive system has such an impact on your behaviors.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

That if you don't mind, this can be very difficult to eat healthy.

[Mind Pump Host 2]

So common too is a problem when people really subscribe to these like specific diets.

[T-Mobile Representative]

Yes.

[Mind Pump Host 2]

I'm trying so hard to follow. It's not working. I'm feeling all these effects, but they just think they could just, you know, move right through that and it's all going to kind of settle and be fine as long as I get to my goal. And it's such a goal driven mindset that I think people, yeah, they ignore these, these symptoms and these things that your body is trying to tell you. Like this isn't agreeing with me.

[T-Mobile Representative]

Oh, I, I think everybody does. Yeah. I, I mean, I, well the bodybuilding world is notorious, admittedly. Like even as a trainer, I mean, I just for the longest time just assume that like, you know, this is just, you know, phases everybody goes through. There's times in the week when you just got good days and bad days and never once diarrhea. I mean like crazy, like looking back now, I'm like, what an idiot. Like, but I'm like, what it opens my eyes to is just the clients are the same way too. I mean, they just assume that. And I tell you what, for 30 days, eat whole foods, eat clean, eat good, right. And what's amazing is after you do that, if you introduce a food that you're probably not supposed to eat, it is very obvious. It is very obvious, especially when you've actually cleaned it out. Now our bodies are adaptation machines. They are very, very sophisticated and they are very good at, at adapting. So if you eat a lot and maybe originally you had like really bad digestion, eventually the body gets better than what it would be. But go clean the system out for 30 days, eat whole foods and then reintroduce some of that that you think you were okay with. And it's quick to tell you.

[Mind Pump Host 1]

My favorite story on this was I, I, I remember as an early trainer I had a client that, you know, when you, when, when as a trainer, when you get a new client, one of the things they would do is list medications and you're just required to do this when you work in a big box gym. And what we would look for as trainers were typically we were advised to look for blood pressure medications or beta blockers because as a trainer I need to know your heart rate's gonna be affected and, or I need to be careful with your blood pressure, if it gets too low or whatever, we don't want you to pass out, right?

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

But I remember this client listed their medications and one of them was. I don't remember what it was. It was a heart. It was a heartburn medication. I think it was Prilosec or something like that. And they're taking it regularly. I said, how long have you been taking this? Like, oh, I've been taking it for years. I just get heartburn. Anyway, months later, we're training and we're going through their diet and cutting things out. And it turned out it was the morning bagel that they had every day for years that was causing heartburn. They took, got rid of the bagel and the heartburn went away. But it was, they were just medicating it the entire time, not realizing that this thing was causing inflammation. Ups and downs with energy, all the things that come from digestive issues.

[T-Mobile Representative]

I can't, I can't tell you how many times I've really disciplined myself to eat really clean in all whole foods for. In a short period of time, say three weeks to a month, and then learn something new about foods I was eating and justifying in my diet. I mean, still to this day, yeah, when I do it and I'll start to let things be and I go, oh, wow, my body really doesn't like that because it's been away for 30 days. I now reintroduce it and it doesn't agree with me yet. I had told myself, oh, yeah, no, it's fine, it's good. It's a health food. It's whatever, whatever justification. And I think this happens to everybody. I think we're all guilty of this, especially when it's a food we love and it affects and something you do.

[Mind Pump Host 1]

All the time, it affects your cravings, it affects your energy, your sleep, it affects your ability to burn body fat and build muscle. Lastly, it's essentially, this is the biggest one, making a drastic change when you're going from the way you're eating now to something that looks nothing like the way you're eating.

[Mind Pump Host 2]

Yes.

[Mind Pump Host 1]

The odds that you'll be able to maintain this past the point of motivation fading is zero. So it's January. Here's what you get in January. We know this. We've been working in this fitness, in the fitness space now for two and a half decades. Everybody's motivated. Everybody is like, I'm ready to do this. And a lot of people make big changes when they're motivated. But that motivation fades because it's a feeling. No feeling sticks with you for nobody's always motivated all the time. That's super, super, super rare. We know who those people are. They're the, you know, big producers of the world. All of us go through periods of motivation. I wish I could be motivated all the time. Doesn't work. So when that motivation goes away, all those drastic changes become impossible to maintain. The best approach is to make small changes. Stick to those small changes until they feel like habits, until they feel like a part of your life. Then make another change and stack on top of it. That is sustainable adherence, man.

[Mind Pump Host 2]

I swear, it's one of the most important factors, you know, in my career. Like just with clients realizing, you know, not, not too many huge changes, the small changes, because, you know, it has to reflect like their daily life. It has to really look pretty similar. But we're just tweaking and we're modifying as we go become. Because this is the long game. And I think that, you know, we're, we're just, we get our horse blinders on, we think we could just barrel through and at the end it's going to be different. And, and now I'm going to adopt all these new habits I just created for myself, when in fact, that's a really hard ask.

[T-Mobile Representative]

It's also, I think a lot people don't understand how adaptation works. And they think that the more they do, the more results they're going to get. Right away. They just, the body doesn't work that way. You, you think you change all these things and you're going to get more doing that. This is also how I tell my family and friends who ask like, if they, if I think their trainer is a good trainer or not. I always, always go like, well, do they write you a diet? And if your trainer is right, yeah, if your trainer is writing your diet, then they're still, they're still green.

[Mind Pump Host 2]

We've gotten pushed back.

[T-Mobile Representative]

Even if you think they're good, they're not that good. Like, a good trainer will refuse to write a diet. Clients beg for it always. Still this day, if anyone ever asks for help, tell me what to do. Tell me what to eat. Reminds part.

[Mind Pump Host 2]

They want to just have experience and.

[T-Mobile Representative]

And, and a veteran trainer will know how to navigate that and say like, you don't want me to, you don't want me to write you a diet because you'll fail. Everybody fails when you do that. Of course I could write you something. And if you eat exactly like that for the next two months, maybe we See the results, but you for sure won't keep them on.

[Mind Pump Host 1]

We could give you the answers to the test, but that won't teach you how to do math. So if you're going to live the rest of your life trying to maintain this and do this, you got to know how to do it. And getting the answers doesn't. Doesn't give it. No, doesn't do it.

[T-Mobile Representative]

And to make it sustainable and realistic, I want to. I want to look and assess what you're currently doing right now. And then, trust me, there's going to be opportunity for me to improve it right away. And I'll look at it and go, like, okay, great. And let's start here. Yeah, we're missing this. We're not getting enough of this. We're getting too much of that. It's like, I'm not going to just throw the whole kitchen sink in. I'm going to go like, hey, let's, let's go after this. Or let's stop doing.

[Mind Pump Host 1]

You know what's funny? We all, I know we all did this. Early trainer. Right. Early versions of us gave them all the answers.

[T-Mobile Representative]

Of course.

[Mind Pump Host 1]

Later trainer, I would convince people to not do everything.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

People would come to me and say, I'm doing all this stuff.

[Mind Pump Host 2]

You're pulling them back. You're reigning them in.

[Mind Pump Host 1]

I, I would pull them back every single time. And I was far more successful as a trainer. My clients were far more successful as a result. Now, speaking of diet, you know, it's interesting. I'll just think about this. Do you guys remember you. You probably. I don't think you hear this as much anymore. I think now the data supporting this. But do you guys remember how we were actually taught this? And then I'm sure you heard clients say this or, you know, I actually trained a dermatologist once that told me this. That diet had. No. Didn't affect people's skin. Yeah. You guys remember hearing that what you eat doesn't affect your acne, doesn't affect your blemishes, your skin quality.

[Mind Pump Host 2]

They even think about that logic before saying that.

[T-Mobile Representative]

That.

[Mind Pump Host 1]

I used to. I actually.

[T-Mobile Representative]

Dermatologist still says like that.

[Mind Pump Host 1]

I trained a dermatologist and I asked them, does, you know, I heard this causes acne. This. No, no, no. Diet has no impact on, on.

[T-Mobile Representative]

I went through that, I went through that in the. During this time that we started the show. 10 in the last 10 years when I was seeing the dermatologist for my psoriasis. And I'm like, you know, could it be Something going on in my diet could be just like, oh, no, no, no. There's no. There's no correlation with it.

[Mind Pump Host 1]

That's so crazy.

[T-Mobile Representative]

Like, what.

[Mind Pump Host 1]

You know, what's crazy about that is. So I'll pull up some.

[T-Mobile Representative]

Some studies here, especially something like that. Autoimmune is directly related to your immune system.

[Mind Pump Host 1]

So, I mean, I'll bring this up now. We do know for sure. The data shows us that certain probiotics have helped people with different skin conditions, including acne, dry skin, eczema. We know that the skin has its own microbiome, and that microbiome will change depending on the bacteria that's in your gut, depending on your diet. So you could change the microbiome on your skin, which then affects the way your skin looks. So we have data showing that taking a good probiotic actually positively impacts people's skin, again, with things like their ability. Ready for this? Probiotics might actually help with sun damage, helps skin with moisture, enhances hair quality, and may and may actually help reduce the risk of skin cancer. This is a probiotic. But now does your diet affect your gut microbiome as well? Yes, also. But probiotics have a positive impact.

[Mind Pump Host 2]

It's interesting. We're kind of going through that right now with Everett, and I found out a new thing, a new fact, I guess, because he's. He looks a little anemic. Like, he's like, very white and, like, more so than normal. I know, you know, inherited it for me, but, you know, more so.

[Mind Pump Host 1]

Yeah, normal.

[Mind Pump Host 2]

But he has been on this crazy growth spurt and apparently, like, it could give you symptoms like your anemic, if you're unlike this crazy, like, gross.

[T-Mobile Representative]

Oh, really? Yeah.

[Mind Pump Host 2]

So we've been giving him probiotics, you know, as to try and like. And also we're going to do like, a blood panel and test to see if he's deficient. He might be, so we'll check that out too. But I just didn't know that that was also, like, could be a factor.

[Mind Pump Host 1]

How fast is he growing?

[Mind Pump Host 2]

I mean, he's. Dude, I don't know. I didn't measure. But, like, he. He looks like he grew, like, overnight, like, like another inch.

[Mind Pump Host 1]

They do, yeah, they do that. That.

[Mind Pump Host 2]

Remember that one study stands above, like.

[T-Mobile Representative]

Yeah, that documentary was really good.

[Mind Pump Host 1]

Yeah. No, no, Seed, our partner, Seed, we have people that write in that say that it improved their skin. We have people that will actually say, what's the.

[T-Mobile Representative]

So Max is on the children's one. What age do they. Would you switch over to like, is like Ethan on the adult one or 12. I was wondering.

[Mind Pump Host 2]

Yeah, so yeah, that we saw that like Everett sort of in between that, but he's almost 12 so we give it to him.

[Mind Pump Host 1]

Didn't you. You had a huge growth spurt as a kid in high school. How like, okay, what was. Because you were.

[T-Mobile Representative]

I was 5:3 as a freshman. I played point guard. 5:3, 5:3.

[Mind Pump Host 1]

So you were tiny in high school?

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

No way.

[T-Mobile Representative]

I was at my friend my freshman year trip. My freshman year I was 53 playing basketball as point guard. And then the next year to that, I grew a couple inches. Yeah, five, five, five six. Still not, not tall my junior summer. So after junior year, junior summer, going into my senior year, I sprouted all the way up to 6 foot. But then I still grew another 3 inches after high school. So I grew outside of high school. I grew all the way till I was.

[Mind Pump Host 1]

When you came back, first of all, did it hurt? Did you get the grind?

[T-Mobile Representative]

No, no, no.

[Mind Pump Host 1]

You hear about that?

[T-Mobile Representative]

Yeah, I know people say that, but I don't, I don't ever remember anything like that.

[Mind Pump Host 1]

Did you, when you came back to school were kids like, whoa.

[T-Mobile Representative]

Yeah, no, I remember.

[Mind Pump Host 1]

It's crazy.

[T-Mobile Representative]

Yeah, yeah. I think they called me like stretch and things like that. Yeah, yeah, yeah, yeah. So I had like, my brother was like that.

[Mind Pump Host 1]

My brother, the same thing. He was tiny, tiny, tiny. Everybody thought that I was going to be taller than him. And then out of nowhere he, you know, he's six two now or think or six.

[T-Mobile Representative]

Yeah, yeah. No, I surprised. Prodded out of nowhere like that. And, and then I did, I kept grow even. I think I graduated high school. I'm pretty sure it's six.

[Mind Pump Host 1]

That's so crazy. I was 511 as a, as a freshman.

[T-Mobile Representative]

Oh, wow.

[Mind Pump Host 1]

Yeah, I got tall. Wow.

[T-Mobile Representative]

And then, and then 511 is tall for a freshman.

[Mind Pump Host 1]

I was a tall ass kid. And then, then I got to six foot and it stopped. By the time I was a sophomore, I was 6 foot and that was it.

[T-Mobile Representative]

I'm still waiting. Yeah, I've been a late bloomer.

I mean I wasn't. So I wasn't. So you weren't a late bloomer at all. You were early then.

[Mind Pump Host 1]

Early. But I was like.

[T-Mobile Representative]

Were you the kid? Were you one of those kids like a mustache in like, like fifth and sixth grade?

[Mind Pump Host 1]

Oh, I had, I mean I had armpit hair and everything.

[T-Mobile Representative]

Oh, wow. Yeah. See, I didn't even get like armpit hair until I was like, like a freshman almost.

[Mind Pump Host 1]

Dude.

[T-Mobile Representative]

I was. Yeah, I was.

[Mind Pump Host 1]

I was in seventh grade. Yeah.

[T-Mobile Representative]

I was a late. I was a late.

[Mind Pump Host 1]

I actually have a junior high picture of myself because I remember a little bit of mustache.

[Mind Pump Host 2]

Had everything else.

[T-Mobile Representative]

Else. I remember being embarrassed. I remember being embarrassed as a. As a freshman boy. And that was still when it was popular to. You wear a T shirt under your. Your jersey because you didn't want, you know, girls and other other dudes to know that you didn't have a lot of armpit hair. So I was barely like, sprouting junior high for me. Yeah. And so I remember wearing a T shirt underneath my jersey. And I remember. That's why I remember that I was insecure about that I didn't have as much armpit hairs.

[Mind Pump Host 1]

No, I literally have a junior high picture of me in seven grade and I'm trying to look all hard. Remember that? Remember that was cool. And I have like the little mustache going on or whatever. You did, didn't. I didn't grow it. It just was there. Justin, you said you put dirt. You said. I wanted.

[Mind Pump Host 2]

Dude, I wanted to have one bro. Like, half my friends had like little bits of stash. I had nothing. I just like peach fuzz.

[T-Mobile Representative]

You know, the move is to put. Use mascara, but I know you would never do that. It's like they're all. They're. Well, I didn't have bro.

[Mind Pump Host 1]

Like, I didn't.

[Mind Pump Host 2]

You know, I probably would have.

[Mind Pump Host 1]

Parents would have found it.

[Mind Pump Host 2]

Grease.

[Mind Pump Host 1]

We did have a talk going back.

[T-Mobile Representative]

To the daily symbiotic, though. They say from 18 up.

[Mind Pump Host 1]

Oh, so it's 18.

[T-Mobile Representative]

Yeah. So the pediatric is from three to seven.

[Mind Pump Host 1]

So see the adult one, 18 and.

[T-Mobile Representative]

Just talking his kids up.

[Mind Pump Host 1]

I'm only giving them one. I had a friend in Junior Survive. I had a friend in. Let's see. I think he was a freshman. Full beard.

[T-Mobile Representative]

Yeah, there was.

[Mind Pump Host 1]

There was.

[T-Mobile Representative]

There's always that one kid. Yeah, there was a kid. There was a kid that had like sixth, seventh grade. He already had like a goatee.

[Mind Pump Host 1]

Oh, yeah. Like shaving every day. You know what?

[Mind Pump Host 2]

But then later, they're the first one.

[Mind Pump Host 1]

With back hair and the first one to go bald. Yeah, it was the first one. That's crazy. Hey, you guys want to hear something crazy? That is as real that I. I heard and I thought, oh, is that real? And then I looked it up. It's real. Okay. So the moment that the. A human sperm enters a female egg.

[Mind Pump Host 2]

Okay, I've seen this video.

[Mind Pump Host 1]

So you know. Okay. You know the whole thing, right. You got the Egg and you got all these sperm coming to it and a bunch of them are trying to get in. And for whatever reason, the egg lets just one in. Right.

[Mind Pump Host 2]

Some of them that are just trying their damnedest and they can't get it.

[Mind Pump Host 1]

Yeah, I love those videos too. Yeah, you just see the little guy let me in. One of them gets in.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

The moment it gets in and it starts and it's about to divide.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

There's a flash of light.

[Mind Pump Host 2]

I know.

[Mind Pump Host 1]

They captured it for the first time. Yeah, a real flash of light.

[T-Mobile Representative]

They captured it.

[Mind Pump Host 1]

They've captured it, took a picture of.

[Mind Pump Host 2]

The moment of life. It's like, yeah, I'm bright light. I'm going to try.

[T-Mobile Representative]

Cool part about science right here is the fact that we have. We've got technology that could actually prove and show this.

[Mind Pump Host 1]

Yes. No, no. I'm gonna see if I can pull it up here. Yeah. Okay. So they actually. Okay. For the first time ever. This was back in 2016. For the first time ever, scientists have captured images of the flash of light that sparks at the very moment a human sperm cell makes contact.

[T-Mobile Representative]

So does it with an egg Flash within the egg. Is that where it's flashing within the egg? Is it. Where's it. Where's the light coming from?

[Mind Pump Host 1]

I mean, it's within the egg and around it. So it's like, like it, like something happens, right?

[Mind Pump Host 2]

Yes.

[Mind Pump Host 1]

So they reaction, they're saying it's a rapid release of zinc that causes it. So like a rapid release of zinc causes this kind of flash of light. So what I love about science is I think, I think science allows us to peer into the design of God's work. I think we can look at. Because there's an order to everything, right. So we can peer in perspective on the miracles and kind of see, and just because we can explain it doesn't make it any less miraculous. Like, oh, it's sync. Well, would you. What do you think it was just magic?

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

You know, there's obviously something happening, but I do think that it's fascinating that the moment that, that a gets fertilized, that it makes light, it creates light. How crazy is that?

[T-Mobile Representative]

Oh, there it is right there. Yeah, that's a cool image over there.

[Mind Pump Host 1]

Isn't that cool?

[T-Mobile Representative]

You can tell?

[Mind Pump Host 1]

Yeah, I heard about this and then I was like, like. But is it. Did. Have you seen it for real or is this just what they say? Yeah, and sure enough, sure enough, they have it. Isn't that cool?

[Mind Pump Host 2]

Yeah, it's super cool.

[Mind Pump Host 1]

I love that kind of stuff.

[T-Mobile Representative]

Well, it's even crazier. So you hear people that try and tell stories of like they, they were like when they were born and they saw some bright light or some like that.

[Mind Pump Host 1]

Some people remember.

[Mind Pump Host 2]

Yes.

[T-Mobile Representative]

Dude, you hear people say stuff like that.

[Mind Pump Host 1]

Dude, can I just tell you something, man? I would hate to remember that. I would hate coming out of your mom.

[T-Mobile Representative]

No, no, forever.

[Mind Pump Host 2]

I wouldn't be able to look at my mom in the eye, guys.

[T-Mobile Representative]

What. So what. Okay, what's the science that proves or supports why most of us only remember so far back? Like why is it. It's almost like. Almost everybody's around 4 or 5, right? That's typically the age almost anybody I ever talk to that can recall their furthest memory back.

[Mind Pump Host 2]

Well, and are those memories still there? We just have sort of like deprioritized them and, and created other space.

[Mind Pump Host 1]

I've looked this.

[T-Mobile Representative]

That's what shouldn't be that. Because we have so much room already. Right. It's not like we're running out of space.

[Mind Pump Host 1]

So I've looked this up. You. When you start to develop language, you start to remember things based off of words and language. And so you form memories based off of your understanding of communication in the world. But that doesn't mean you don't remember. Your body remembers feelings, remembers events. So this is why a.

[T-Mobile Representative]

Well, that's why trauma. Yeah. People that don't realize they have trauma.

[Mind Pump Host 1]

That's right.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

Like an infant that's born under traumatic.

[T-Mobile Representative]

I tell this story has.

[Mind Pump Host 1]

Tends to have issues later.

[T-Mobile Representative]

I always, I tell the story about my childhood with my siblings and us. We have this. We have a 10 and 12 year gap and yet we all grew up in the same kind of crazy house. They were, they were. They don't remember it because by the body does. Well, because my, my, my stepdad and my mom were divorced by the time they were like 5 and 7. So by the time like really memory stuff starts for them, they had already divorced. But let me tell you, years zero to five was crazy in our house for them. Like I know it was. It was loud and not good and unhealthy. But to them, they think their parents had an okay relationship. But yet then you have my sister and I who are 10 years older who are like clearly like, oh no, it wasn't good. You know what I'm saying? And. But we were old enough to discern that this is not good behavior, this is bad. And so her and I have this.

[Mind Pump Host 1]

Like at least had the awareness.

[T-Mobile Representative]

Yeah, we had enough awareness. So that we're. We're repulsed by that type of behavior. Her. My sister. My sister Cassie was only a year younger than me. I mean, we're like. She has.

[Mind Pump Host 1]

She's.

[T-Mobile Representative]

I've told stories before where I was like, if a girl, like, raised her voice to me, I'd be like, out. Like, that's it. Like you. I'm not working through this because I was so repulsed by that type of behavior. She's like that now that the younger ones, they don't have that. In fact, they're drawn a bit to it because I think that that normalized it for them even. And even though they don't remember it, they heard it and were around it and stuff like that, and they just probably believe this is normalcy to them, even though they. They don't have a lot of memories to it. So, yeah, I think that they have this trauma that they don't even realize they have trauma about because it was before. They can. They can remember.

[Mind Pump Host 1]

That's the theory. Because your body does remember. Your body, your feelings, your central nervous system, you just can't articulate it. You don't have the same awareness. It's just. It's there. It's just there.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

So you hear, like, when you talk to people who, like, if you start talking about adopting, where you're like, you know, I'm thinking about adopting a child. You talk to people who have adopted children who, let's say, were, you know, 1 years old, but they came from a really traumatic, you know, household or something like that. They'll tell you, like, oh, it's going to be work, even though from one on they're with you and you're a stable home and loving from zero to one, whatever they experienced is still with them, even though they can't remember it, you know, type of deal.

[T-Mobile Representative]

Yeah. Imagine how difficult that is to work through that trauma when you don't even realize you have it.

[Mind Pump Host 2]

Yeah.

[T-Mobile Representative]

You know how. How difficult that has to be. It's like. Like, I already think it's hard. It's hard enough to know that you have patterns, behaviors and things that you've carried. And you're like, I need to work on that. It's like a bad behavior or a bad thing of mine. Right. And so you're actively working on it. You know how difficult it must be when you've got a lot of this stuff that's buried so deep, you're not even cognizant or aware that you've got it yet. It's. It's steering the ship.

[Mind Pump Host 1]

Yeah. You know, wow.

[T-Mobile Representative]

It's a lot of people like that.

[Mind Pump Host 1]

It is, it's a lot of people. I found a study on exercise and its effect on mortality. It's actually one of the best studies that we've seen in a long time. I'll pull it up here before you.

[T-Mobile Representative]

Go into that study.

[Mind Pump Host 1]

Yes.

[T-Mobile Representative]

Because we were talking about, you know, behaviors and trauma and stuff like that. I think is a good time to talk about what Rock recovery.

[Mind Pump Host 1]

Oh, good, good point.

[T-Mobile Representative]

I mean we're sitting here talking about that, stuff like that. And I think partnering up with them has been so cool.

[Mind Pump Host 1]

So they're a rehab facility, good friends of ours, they do a phenomenal job. And what they did, we had them on the podcast, we had the gentleman that kind of run things over there and yeah, and they're really, really good people. Just really, really great guys. You gotta check out that episode and what they did afterwards is they wanted to give a scholarship to one of our listeners. 60 Day Scholarships.

[T-Mobile Representative]

It's valued at like $60,000.

[Mind Pump Host 1]

60,000.

[T-Mobile Representative]

Those places are expensive.

[Mind Pump Host 1]

They are. You go, stay there, they take care of you, the whole deal. Help you become sober. And they gave one away. The gentleman going through it, we've been in contact with doing exceptional. They decided to continue doing this. So every other month they're going to give away.

[T-Mobile Representative]

So what's cool, what they're doing is so any obviously if you have you or a family or a friend or someone you want to enter for so you can do this for somebody else. Right. So maybe you're trying to get a family member involved.

[Mind Pump Host 1]

Yeah, you can enter them, you can.

[T-Mobile Representative]

Enter in and everybody who enters, they're actually doing a free consultation for them. So even just regardless. Yeah, regardless. They're contacting everybody, doing whatever they can because they've been able to, at least some people that didn't win it, they've been able to point them in a direction or give them some sort of help and support. And so anybody and everybody that enters to at least when they're trying to help one way or another and then at least one person will actually win the scholarship. Scholarship. And that's valued at $60,000. So.

[Mind Pump Host 1]

And you go, it's rockrecoverycenter.com mindpump and you enter in, you'll get a consult regardless.

[T-Mobile Representative]

Sorry, I didn't want to interrupt but I mean I was like we were sitting there talking about like trauma. How many people that, that are addicted, addicted to stuff many times are battling with life which that's the type of stuff they get into 100.

[Mind Pump Host 1]

Yeah, totally. All right, back to the. The study. So this was a large study and it was done over years and years and years. I'll pull up the data between. They looked at a group that, that they. They followed a group between 1970 and 1991. So they. And they controlled for everything. Right. Diet, lifestyle. All they wanted to see was how much did being fit reduce your mortality? 47, almost 50%.

[Mind Pump Host 2]

Wow.

[Mind Pump Host 1]

So just being fit so you can be healthy everywhere else. You can whatever, or none of those things. But if you're fit, you will cut your mortality risk by almost 50%.

[T-Mobile Representative]

Explain what they're measuring right there, like.

[Mind Pump Host 1]

Your fitness level, your ability to run on a treadmill, strength. Just being fit. Not body fat, not weight, nothing. Just performance. So. So if you're overweight, you're. For whatever, you know, for whatever reason, your mortality risk is here. If you become fit, even if you don't lose any weight, you've cut it by 50%. Right. So in other words, regardless of everything else, just being fit alone, if you change nothing else, you just go get more stamina, you just go get stronger, you improve your mobility, you do nothing, nothing, nothing else, you will improve your mortality mortality risk by almost 50.

[T-Mobile Representative]

You know, just because you're more resilient.

[Mind Pump Host 1]

That'S like a big deal because it doesn't require a lot of work. You could go to the gym a few days a week.

[Mind Pump Host 2]

Yeah.

[Mind Pump Host 1]

And just do that, do nothing else.

[T-Mobile Representative]

You know, it, it is so good. But it's also one of the things that makes me worried about the GLP ones.

[Mind Pump Host 1]

Totally.

[T-Mobile Representative]

Because, you know, for the longest time we've, it's, it's been, you know, obesity, obesity. It's because we're so obese. And that's why.

[Mind Pump Host 2]

Yeah.

[T-Mobile Representative]

When really if, even if you were overweight, if you were fit because you were active and you did stuff, physically lifted weights, you did at least did that, but you had a terrible diet, but you at least did that. Studies like this are showing what it does for your mortality rate, which is more important. And unfortunately, GLP1s I think are revolutionary. I think we're going to see it work magic and wonders for so many people. We're going to see a lot of people lose weight.

[Mind Pump Host 2]

Yeah.

[T-Mobile Representative]

But then the question is, is that become an easy fix to solve the obesity thing? But then it just exacerbates.

[Mind Pump Host 1]

Yeah.

[Mind Pump Host 2]

Yeah. They did paint the picture forever that it was just because you're overweight, just lose all the symptoms of you being unhealthy.

[T-Mobile Representative]

Right.

[Mind Pump Host 2]

And that. Yeah. Studies like this are showing that that's just not even. That's a tiny bit of the pie.

[Mind Pump Host 1]

Yeah. If. If you lose weight, but then you're not fit. So if you're skinny but not fit, skinny but not strong, and because you're just eating a little, you can actually make yourself worse off.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

Than you were before.

[T-Mobile Representative]

Especially if you go into it with. Not. I mean, one of the things that, when, when I went through the GLP1 experience, you know, intentionally to kind of share that with the audience, you know, one of the major huge positives that I had working for me is the amount of muscle that I had already built going into it. So I can.

[Mind Pump Host 1]

Losing some muscle is not a big deal.

[T-Mobile Representative]

Yeah. So I could lose 20 pounds of muscle and it'd not be a big deal. But if you're already somebody who doesn't work out or never has worked out and built a bunch of muscle on your body and all you've done is put on body fat for decades and then you decide to do this GLP1 and yeah, it cuts the body weight in half, but half of what you had of muscle that you've never really built is not a good place to be either. And you have to ask, is it worse? Are you worse down 50 pounds from being obese, but you've lost the little bit of muscle that you actually have.

[Mind Pump Host 2]

Brittle, you know, at that point.

[Mind Pump Host 1]

In the extreme sense, by the way, if you look at the data, I'm going extremes now, everybody, so just bear with me. Overweight as you get older, not obese, but being overweight, because there's a difference. Right. Obese is even further than that. Being underweight is worse for your health than being overweight. As you get older, it's actually worse for your mortality. So it's not great to just eat little and not be active and just, oh, cool, I'm skinny now. But you've just made yourself more frail because of it. Now, that being said, I do think that what you're going to see with a lot of people on GLP1s, and I think it's a net positive and maybe I'll change my mind, but for the time being, I think it's a net positive. I do think a lot of people are going to go on GLP1s and that spark is going to get them to. Then.

[T-Mobile Representative]

I mean, that's what we hope. I mean, I think that's why we. I, I'm still with you. I still. I Still remain positive. And the. The reason, the thing that I still go back to that I thought was so amazing was the food noise thing.

[Mind Pump Host 1]

Yeah.

[T-Mobile Representative]

Because that can be a lot like, we're talking about trauma. Right. It's been what we've been talking about today. A lot of people medicate with food. A lot of people that didn't know.

[Mind Pump Host 1]

Most people who medicate do it with food.

[T-Mobile Representative]

Right. And so if you have trauma, you medicate, even if you don't. But you find you medicate with food, it's easy to justify because it's fuel and you need it. And so you could go years and decades of feeding this addiction, not realizing what an addiction is until you did something like this. And then that kind of opens your eyes of like, oh, wow. And that to me, that is. So whether you stick with it and keep going forever, becoming aware is such a powerful thing.

[Mind Pump Host 1]

Have you guys seen on social media the new trend? They're calling it the new Ozempic.

[T-Mobile Representative]

What's that?

[Mind Pump Host 1]

Okay.

[T-Mobile Representative]

Oh, God.

[Mind Pump Host 1]

People are. This is. By the way, this is not a new trend. I. I've said this before. When you look at the diet and health and fitness space, things get recycled. Always. Always. They just get recycled.

[T-Mobile Representative]

The thigh Master back.

[Mind Pump Host 1]

No, that's come. It'll come back.

[T-Mobile Representative]

Dude, we should get on that. By the way, they expire, right? Patents always expire. What's the. What's the.

A long time.

Oh, is it a long time?

Very long time.

[Mind Pump Host 1]

So the new Ozemp Ass Master. Don't look that. Can you Google that? See if that exists? The. The new Ozempic. People are posting on social media is what. Giving yourself a tapeworm? And people are literally posting and saying, I gave myself.

[T-Mobile Representative]

How is that any better?

[Mind Pump Host 1]

So much weight.

[T-Mobile Representative]

How is that any better than the girl sticks a finger down her throat and throws up in the bathroom? How is that any better?

[Mind Pump Host 1]

Did you guys know that that was one of the first gross. One of the first diet pill that were ever sold were tapeworm effective eggs. They would sell them to and people would buy them back in the early 1900s because it would help people lose weight.

[Mind Pump Host 2]

Oh, my God, yourself a tape. You got to post the videos of how they got to get them out.

[Mind Pump Host 1]

Oh, you take a medication.

[Mind Pump Host 2]

So gross.

[Mind Pump Host 1]

Tapeworm is easy to get rid of.

[Mind Pump Host 2]

Really? You kill it and then you like.

[Mind Pump Host 1]

And then you poop it out.

[Mind Pump Host 2]

Poop it out. Oh, I thought you had to like. No, I remember seeing some videos. Somebody had like a bowl of, I don't know, some kind of sugar or something. It was like, no, no, dude.

[Mind Pump Host 1]

Yeah. No, no, no.

[Mind Pump Host 2]

Yeah, that happened. Yeah. It was just like.

[Mind Pump Host 1]

Oh, God.

[Mind Pump Host 2]

And they were like. It was like coming up and out of their mouth.

[Mind Pump Host 1]

No, there's a tapeworm medication is like one pill, you take it once and then.

[Mind Pump Host 2]

Okay, yeah, yeah, we've got either way. What the hell are we. We doing?

[Mind Pump Host 1]

Yeah. Why are you doing this? It's so disgusting. Can you just.

[T-Mobile Representative]

It's actually become a trend online, huh?

[Mind Pump Host 1]

It's going popular on Tik Tok and on social media, and people are eating raw meat. Try to get themselves.

[Mind Pump Host 2]

That's about as good as this movie I was forced to watch. Speaking of trauma, since we're on, this is our theme today. Theme? Yeah. Like, it was New Year's Day and we were just kind of sitting around and like, one of my. My wife's sister. Her friends was like, oh, have you guys ever seen Jupiter Ascending? And.

[Mind Pump Host 1]

And that's a sci fi movie, right?

[Mind Pump Host 2]

Yes. By the Wachowski brothers.

[T-Mobile Representative]

Right?

[Mind Pump Host 2]

The guys that did Matrix. I'm just like, no, I've never. Never even heard of it. Might be good. Channing Tatum's like, the lead actor in it. There's like, some other, like. What's that one girl from Mila Kunis.

[Mind Pump Host 1]

Thank you.

[Mind Pump Host 2]

She's in there. And so.

[T-Mobile Representative]

Look at your terrible movie watchers all over.

[Mind Pump Host 1]

No, you know what?

[Mind Pump Host 2]

I know all this.

[Mind Pump Host 1]

No, you know why? Because I almost.

[Mind Pump Host 2]

Yeah, you have to watch it now.

[T-Mobile Representative]

Of course you almost.

[Mind Pump Host 2]

We have to watch it together. You're gonna die. Absolutely die laughing. It's so. It's the worst movie. And they tried so hard. They put so much money to look cool dude. Just. Just for one thing, like. So he's called the Lycotin. And so he's like. He supposedly is this, like, genetically sort of half wolf, half. And it makes no sense why he's that.

[T-Mobile Representative]

Right?

[Mind Pump Host 2]

But that's one thing. The other thing, he has these. This technology, these boots that, like, like, fly. And so there's a scene that's just absurd. Like, it's. Everything's normal until this point where all of a sudden he rolls in. He rolls in with these flying boots and he's like, ice skating in the air and then, like, blocking.

[T-Mobile Representative]

Go back to what you were on, bro.

[Mind Pump Host 2]

There's just. There's so. And this guy whispers the whole time.

[T-Mobile Representative]

Read what Reddit says.

[Mind Pump Host 1]

Oh, my God, this is incomprehensible nonsense. Is stupid a bit stupid.

[Mind Pump Host 2]

It's so incredibly awful that you get sucked in. So they made A lot of decisions in this movie, they were horrible.

[Mind Pump Host 1]

Here's why I remember this was 2015. 15. So it's an old movie. Yeah. I remember this because the imagery, I love sci fi. Like, just like Justin, I'm a big sci fi.

[Mind Pump Host 2]

Yeah.

[Mind Pump Host 1]

And I remember the Claire. I remember the imagery looked cool. And I was like, oh, this is gonna be a good movie. And then I read a couple reviews and they're like, it's the dumbest. I never watched it.

[Mind Pump Host 2]

It's so bad. It's literally the worst move I've ever seen in my life. So it's so good because.

[T-Mobile Representative]

Are you okay? Are you guys both not. You guys not use Rotten Tomatoes? Do you not think that's a good gauge?

[Mind Pump Host 1]

I do.

[T-Mobile Representative]

You do?

[Mind Pump Host 1]

I do sometimes.

[T-Mobile Representative]

Okay.

[Mind Pump Host 1]

But I don't go. I don't go out looking at. So here's the deal.

[T-Mobile Representative]

Because I feel like, go ahead and pull that up on Rotten Tomatoes. I would like to see what they said. Like, I'd be surprised if it broke a 50. Did it break a 50?

[Mind Pump Host 1]

No, I think it got a terrible.

[Mind Pump Host 2]

Oh, yeah.

[T-Mobile Representative]

It's like, I will.

[Mind Pump Host 2]

So negative.

[T-Mobile Representative]

If it's on the cusp, you might get me. Like, if there's something. I watch a preview, I'm like, I kind of want to watch this. Then I go to Rotten Tomatoes and it's like, if it's like 70, that's like, that's kind of on the cusp. It's like, it's probably not gonna be good, but maybe it'll be my liking. And so I'll watch it. But if it's below 60.

[Mind Pump Host 1]

Yeah.

[T-Mobile Representative]

I do not even waste my time. How could you guys watch.

[Mind Pump Host 1]

What is it?

[T-Mobile Representative]

What is it?

[Mind Pump Host 2]

Tell me what it's value.

[T-Mobile Representative]

Yeah, it's 20, 27.

And 38.

And 38.

Yeah. You couldn't pay me to watch that. You can't pay me to watch.

[Mind Pump Host 2]

Not that many people watch it ironically. It's. It's so good. It's so good. It's so bad.

[T-Mobile Representative]

It's good.

[Mind Pump Host 1]

Yes.

[Mind Pump Host 2]

There. That is a thing, you know, like, it's torture, but it's hilarious.

[T-Mobile Representative]

So do you guys have any like, Rotten Tomato rules like that? Like, I like if.

[Mind Pump Host 1]

You know. So here's the thing.

[T-Mobile Representative]

So tell me how you.

[Mind Pump Host 1]

Before, I don't purposely go to Rotten Tomatoes, but if I type in a movie.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

Then sometimes the Rotten Tomatoes and then it catches.

[T-Mobile Representative]

My God, that's what happens, you know? So I will. I will not watch anything without at least go checking that.

[Mind Pump Host 1]

Yeah.

[T-Mobile Representative]

That's actually okay because it's like. And that, to me, is the rule. The rule is. And everybody can have their own, like whatever your. Your cutoff is, but I have never watched a movie under 50.

[Mind Pump Host 1]

Okay, that was good. Let me see if I agree with this, because I watched some of Gladiator Part 2 over the weekend. Look that up on Rotten Tomatoes. Not that good.

[Mind Pump Host 2]

Oh, I loved it.

[T-Mobile Representative]

It was all right.

[Mind Pump Host 1]

You watched it?

[T-Mobile Representative]

Yeah, it was good. Katrina really liked it.

[Mind Pump Host 1]

It was the same.

[T-Mobile Representative]

I didn't. You all there was.

[Mind Pump Host 2]

Well, they were. They played into the same story, though.

[T-Mobile Representative]

It was still good acting. It was. Was. Yeah, see, it was good. So it would land a 70 for me. That's exactly what it would land for me. I would say it's a 70. I would not. It wasn't.

[Mind Pump Host 2]

It's a fair score.

[T-Mobile Representative]

First Gladiator was 90. I mean, that was epic. It's up there with one of my favorite.

[Mind Pump Host 1]

It was like, recycled.

[T-Mobile Representative]

That's why. That's why.

[Mind Pump Host 1]

Yeah.

[T-Mobile Representative]

Because. But if you've never seen the first one, you watched that. That was a good movie, bro.

[Mind Pump Host 1]

The scene where he fights the baboon. Come on.

[Mind Pump Host 2]

I know that.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

What are you doing?

[Mind Pump Host 2]

Well, yeah. And it's like, super.

[T-Mobile Representative]

I mean, I think that's an accurate reading.71 is what I would have.

[Mind Pump Host 2]

I would have died out.

[T-Mobile Representative]

What do they give the first one? Oh, wow.

[Mind Pump Host 1]

Yeah. No, dude, the first one was amazing.

[T-Mobile Representative]

It was amazing.

[Mind Pump Host 1]

It was a great movie.

[T-Mobile Representative]

Yeah. I would give the first one a 90.

[Mind Pump Host 1]

So you got pretty solid, though. So what's your score that you will watch a movie?

[T-Mobile Representative]

So I will consider it at 70 as low as 70 if it's something I already want. Like, if I watch the preview, I'm like, oh, I want to watch this. And then I go check Rotten manners. And it's like 70. I'm like, okay, I'll watch.

[Mind Pump Host 1]

70 is kind of the seven.

[T-Mobile Representative]

Yeah. That's the cut off.

[Mind Pump Host 1]

Okay.

[T-Mobile Representative]

I won't even entertain it if it's below that, no matter what. But if I'm like, iffy and it's below Normally anything below 80. Katrina, let's look for something else. We could find something over 80.

[Mind Pump Host 1]

What's a crappy movie that you. That you like but you know is crappy? Do you have one?

[T-Mobile Representative]

Yeah, I watched something not that long ago that actually has a. Had a pretty bad scoring, but I thought was like, you know, like movies that are like your tastes. Like, we all like, like a Napoleon Dynamite. Probably got a low score.

[Mind Pump Host 1]

No way. That's a cult classic.

[T-Mobile Representative]

Yeah, but. Yeah, but that's. Exactly. It's a cult classic. That's why it's called a cult classic, because a cult of people like it, but not everybody likes it. It go. Look at the point. Tell me what it pulls up.

[Mind Pump Host 1]

Yeah, let's see.

[T-Mobile Representative]

But I mean, that's an example. I. I could be wrong as far, but that type of. It's over 72, so something. I mean, I think it's. Almost everything I watch will be 70 or more, so it's hard to find. But there is. There's been something I've watched before that it was. But I know that, like, I know there's certain types of movies that I like that are like. Like, okay, this is my taste, but I know it's probably not gonna get a very good score. Here's something else I'll tell you is obviously, the people that are in charge of stuff tend to lean liberal, Right? And so if it's like a strong conservative movie, like, I can feel it's a strong conservative.

[Mind Pump Host 1]

Well, then you probably see the critics with a low score, but the audience with the high score.

[T-Mobile Representative]

Yes.

[Mind Pump Host 1]

Okay.

[T-Mobile Representative]

Yeah. And so that'll get me to watch something still. Like, I. I'm like, oh, I know. I got.

[Mind Pump Host 1]

You know what I started watching was that dating show. You said later Dater. Oh, is that good? Yeah, it is. I got.

[T-Mobile Representative]

I got Katrina's mom to watch it. She loves it too. It's so good.

[Mind Pump Host 1]

It's actually pretty good.

[T-Mobile Representative]

It's good. Okay, so what's your take on, like, why is it better than the other ones? Do you. Did you remember what I said?

[Mind Pump Host 1]

Because it's real.

[T-Mobile Representative]

Because it is real.

[Mind Pump Host 1]

Because you could tell they're all.

[T-Mobile Representative]

They don't. They're not trying to get Instagram or social media famous. They, like, really want to find love. And so it's. It's.

[Mind Pump Host 1]

There's that one dude that. That used to be a jumper in the military. Fit black dude.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

And that friend of his that comes over that he has a daughter with, but they're just friends.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

Why don't they date?

[T-Mobile Representative]

Oh, you'll get to that.

[Mind Pump Host 1]

Oh, they do. Yeah.

[T-Mobile Representative]

Yeah, they call him out eventually because the series goes on. Then finally the guy behind the camera is just like, all right, elephant in the room. Why are you two not together? Because they're so great together and they keep. The whole thing goes that way.

[Mind Pump Host 1]

Because they're, like, amazing.

[T-Mobile Representative]

Yeah. They're like best of friends.

[Mind Pump Host 1]

Okay.

[T-Mobile Representative]

I mean, my. My brother in law with his. His baby's mama are like that. It's so wild to me. They haven't been together for 15 years or more. And we go do family events together there. The two of them hang out. He goes over there and she'll be like, oh, I need some help around the yard. Or that he'll go there on a Wednesday night after work and like, like, help her out. Like, they have the greatest relationship if you watch them. But they, They've already gone down that path. Yeah. So some people are like that. Like, they've dated and they go, we're not compatible, but we like each other.

[Mind Pump Host 1]

Interesting.

[T-Mobile Representative]

And they're an example of that. Where I think that. I mean, I think sometimes, like, even though Katrina and Everett never tried dating, I remember when I first.

[Mind Pump Host 1]

Oh, your old roommate.

[T-Mobile Representative]

When I first met Katrina, it was really weird that she. Her best friend and roommate was this good looking black dude. Like, and Everett's got a fit.

[Mind Pump Host 1]

Good.

[T-Mobile Representative]

Yeah, he's fit, he's good looking. He can cook. Like, boy's got game, you know what I'm saying? And here's my girl living with him. Like, that's my best friend. I'm like, oh, yeah, your best friend. I bet he's your best friend. But they really are. They go all the way back to like elementary school and they grew up in the same.

[Mind Pump Host 1]

That's rare, though.

[T-Mobile Representative]

It is rare. And it took a while and once.

[Mind Pump Host 1]

You get to know him, you know.

[T-Mobile Representative]

Oh yeah. Once I got to know ever and stuff like that and how Katrina. Katrina's kind of like the boys like that. And so she's. It was definitely a friendship. And they still, they. We all are the best of friends to this day. I remember when I first like found that and you. You expect when a girl says, oh, my friend, you're like, you're not gonna see this good looking black dude walk in who's like Everett's, you know, ripped abs, you know what I'm saying? He could cook. He's like really good looking. He's got a mouthpiece on him. He's like, oh, yeah. Luckily I'm like a secure dude. So I did. I was more like, okay, sure. Like, I thought for sure. After we've been together for a while.

[Mind Pump Host 1]

I was gonna guess.

[T-Mobile Representative]

Yeah, I was gonna get a story. Oh, yeah. Well, we tried dating, but no, they never. They or anything like that. But I think that because they were like literally elementary little kids. Yeah. Like, literally. I think five years old, they go back to.

[Mind Pump Host 1]

So awesome.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

Super funny element. T is an electrolyte powder you put in your water. No artificial sweeteners, no sugar, and it has the right amount of sodium. Most electrolyte powders are too low in sodium to make a difference. This one is great. It's the best one. It will reduce muscle cramps, improve cognitive function. It's especially valuable to those of you that don't eat heavily processed foods and those of you that are on low carb diets. I love them. I get better pumps in the gym when I drink a packet of LMNT before my workout and during my workout. Go check them out. Go to drinklmnt.com mindpump and on that link you'll get a free sample pack with any drink mix purchase. All right, back to the show. This segment of the podcast is brought to you by trainerwebinar.com this is where Adam and I get on and teach trainers how to build more successful businesses and become more effective with their clients, their free seminars.

[T-Mobile Representative]

Trainerwebinar.com first caller is Leslie from Missouri.

[Mind Pump Host 1]

What's up, Leslie?

[T-Mobile Representative]

How you doing, Leslie?

[Mind Pump Host 1]

How can we help you?

[Caller 1]

Okay, so I'm kind of just going to read my question that I sent in so I don't go on a tangent if that's okay with you guys, please.

[T-Mobile Representative]

Okay.

[Caller 1]

Okay, so just background information. I'm 26 currently. I do have a long past of struggling with like eating disorders, body dysmorphic disorder. I've done all the diets, I have done all the TikTok workouts and I have definitely over trained since I was like 16 probably. So last year I actually did hire a coach and I spent a year with them and when I was with them I gained like a ton of strength, but I also gained 30 pounds. But I wasn't a bulk. Just to make that known, I wasn't a bulk but it was very hard mentally on me and I think they helped me a lot. But I don't think the programming was the best for me and I wasn't allowed to really do any cardio. I asked if like walking like on an incline would be okay and they didn't really want me to do that because that wasn't the goal. The goal was to bulk and to gain weight and strength. So presently I run all mind pump programs because I've always had the best results using your programs. But with that being said, some days I kind of feel like I didn't do enough. So my question is, is lifting like just my lifting workout, is that okay or do I need to like throw.

[Mind Pump Host 1]

In cardio yeah, great question. And it depends on what we're. What we're trying to accomplish. And the context matters a lot too, Leslie. So I'm gonna go back a little bit. You. You had struggled with eating disorders, body dysmorphia over training. What was this towards the anorexia, bulimia side, or was it the. The other kind of dysmorphia where you feel like you're not big enough? I'm assuming it's more towards you, where I was trying to get smaller.

[Caller 1]

Yeah.

[Mind Pump Host 1]

Okay. Because it's the most common one, especially with young women. So with that understanding, that understanding your tendency, I can see why your coach told you to avoid extra activity or extra exercise. Now, if this. If, you know, under most circumstances, if I'm just looking at, like a generic or it's a generic question, that the average person, you know, the perfect routine and incorporates strength training, some cardiovascular training, some mobility, you know, flexibility type training, you know, all those things have benefit. But because of your background, it sounds like that might be a slippery slope now. And even if you had not told me that, I would have kind of guessed that, because you said two things here that are contradictory. You said, I'm running mind pump programs, going to give me the best results, and then I feel like I'm not doing enough.

[Caller 1]

Right.

[Mind Pump Host 1]

And so the question is, enough for what? Is it for results, or is it because you simply feel like you can do more or you need to do more or you need to be in more pain or there needs to be more activity? That's the question. So what is. What do you mean I'm not doing enough? Does it just feel like you just. You need more, you have more time on your hands? What do you mean by that?

[Caller 1]

I think that has to do more with, like, my past issues. Just, like, I feel like I didn't do enough. Like, it's not that my workouts aren't hard enough. It's just like in my brain, I'm like, oh, I need to get up and I need to go do something else.

[Mind Pump Host 1]

Yeah. I think someone like you, the struggle, at least right now, is going to be not doing too much. I don't think you have a struggle like a lot of people do, which is not doing enough. So your challenge is going to be to stop, not to start or to keep going.

[T-Mobile Representative]

It sounds like you had a pretty good coach. Granted, 30 pounds sounds like a lot, but how much of that did he say or you decide you needed to put on that? Like, was. Were you really, really lean? Before, like, and you needed to put on probably a good, healthy 20 pounds. It was that part of the. The goal was to gain that much, or did you just end up gaining that much weight?

[Caller 1]

I. I was pretty lean. I mean, I would say I was about 115, 120.

[Mind Pump Host 1]

And how tall were you? Or are you five, four? Okay. And so now you're like a 150?

[Caller 1]

Yeah.

[Mind Pump Host 1]

Yeah. And you look lean. I can see your arms and shoulders. You look fit. So it sounds like it was healthy, right? Do you feel healthier? How's your. Your menstrual cycle? Was there changes in that?

[Caller 1]

Yeah, I actually got it back, so it was really good for me. I will admit it. It's just the. The mental part.

[T-Mobile Representative]

Sounds like you had a pretty good coach.

[Mind Pump Host 1]

Yeah.

[T-Mobile Representative]

I mean, it sounds like they're giving you the right advice and sounds like you' and better and sounds like you're in pretty damn good shape. Did you let go of that coach? What's, what's, what's up with that?

[Caller 1]

I did. She was quite expensive, so I just kind of let go of that part. Leslie kind of got everything from her that I needed.

[Mind Pump Host 1]

You're. I mean, you're doing phenomenal. You're doing really well based off of what you've told us. The mental. You have to work on the mental side, not the physical side. Your work is not in the workout. Your work is in the mental. How you view yourself, your relationship to exercise, when you use it versus when you abuse it. Same thing with diet. That's going to be the challenge. That's where you need to put your focus, not the workout. Focusing on the workout itself isn't going to solve this issue for you and can lead you astray. I would. If you were to hire somebody else to work with, I would hire with some. Somebody that works on that. I think that would benefit you far more.

[T-Mobile Representative]

Like, our friend Christina would be great.

[Mind Pump Host 1]

That's right.

[T-Mobile Representative]

Yeah. Christina would be really good for you. What, what math program are you running right now?

[Caller 1]

I just got done with Muscle Mommy, so I'm running Anabolic right now.

[Mind Pump Host 1]

Excellent.

[T-Mobile Representative]

Yeah, those are great programs.

[Mind Pump Host 1]

Excellent.

[T-Mobile Representative]

Yeah, those are great choices.

[Mind Pump Host 1]

Yeah. This. And you're young, too. You're so young. I'm so glad you did this at your age. A lot of women don't figure this out till much later, but this is going to be a struggle for a little while for you.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

Yeah. I mean, I'm 45. I still struggle with this sometimes.

[T-Mobile Representative]

So are you in our forum, Leslie?

[Caller 1]

I am not okay.

[T-Mobile Representative]

I like. I'd like Doug to put you in there. So we'll. We'll put you in there for free. See if we can connect her with. Yeah. If we can't connect to you, at least allow us to be your support. It sounds like you just might need a little bit of that every once in a while. You probably get in your head, you know, and then. And write us a message on there. Tag us, and let us remind you that you're doing a great job. And maybe that by itself will be enough to keep you heading there on the right path, because sounds like you've done a really good job and you're. You're heading the right way and doing great. You just need to be reminded that everyone.

[Mind Pump Host 1]

And to be fair, there's nothing wrong with walking extra. There's nothing wrong with doing some cardio.

[T-Mobile Representative]

As long as it doesn't become obsessive.

[Mind Pump Host 1]

Yeah. And then. So if that's your fear and you know where it's coming from, if you know where it's coming from and you know where it's probably going to lead to, then I would avoid it.

[Mind Pump Host 2]

Can we place that extra energy into learning something? Is there anything you're passionate about that you can, you know, kind of go on these walks, little walks, and. And listen to audiobooks or do something constructive? So it feels like. I don't know if it's a thing where you just don't feel like you're as productive. Because I go through that sometimes.

[Caller 1]

Yeah. I think that's it. I mean, I'm a teacher, so I'm really into math, so I guess I can work on my math knowledge.

[Mind Pump Host 1]

Wow.

[Mind Pump Host 2]

There you go.

[Mind Pump Host 1]

That's awesome. All right. Yeah. You know, do. Do you have maps? Power lift?

[Caller 1]

I don't know.

[Mind Pump Host 1]

Do you like being strong?

[Caller 1]

I do.

[Mind Pump Host 1]

Yeah. I think that would be a great program for you. Just. Just run. Because it's so strength focused.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

That it might take your mind off of. Just. I need to do more. I need to do more cardio, maybe get smaller or whatever, because it's all about what you can do.

[Caller 1]

Yeah.

[Mind Pump Host 1]

I'll send that to you. I'd be up for that. I'll send it to you. Okay.

[T-Mobile Representative]

Thank you. Also, just. Just keep in touch with us, either monthly or bi. Monthly. Leslie, check in with us. Let us know how you're doing. If you have a question like this, just post it in there and. And let us help you through this process.

[Caller 1]

Okay. Awesome. Thank you, guys.

[Mind Pump Host 1]

You got it, Leslie. Thank you.

[T-Mobile Representative]

Yeah. Sound like. Sound like, she had a pretty good coach.

[Mind Pump Host 1]

That's right.

[T-Mobile Representative]

I know.

[Mind Pump Host 1]

And that's why they said, don't do cardio, go.

[T-Mobile Representative]

Yeah, yeah. Initially, you know, someone here is 30 pounds gaining weight on a woman. Oh, my God. But I had a feeling that probably 20, 25 of that was needed. Absolutely right. And so in that situation, she did really, really well.

[Mind Pump Host 2]

She never menstrual cycle. Now she does. Like, it's huge.

[Mind Pump Host 1]

It is. And. And this is what, you know, for coaches and trainers listening, I mean, for everybody listening right now, health isn't super cut and dry, black and white. Because from a black and white perspective, like, yeah, add cardio. What a dumb piece of advice to not do any cardio. You should walk more. It's good for you. You're only strength training or sedentary otherwise. But in the context of what she's struggled with, that is the wrong. The wrong direction to go right now. It will actually lead to worse health, not better health. And mental health is health. So, you know, just something to consider for the coaches listening right now. When you work with a client, when you advise people to do things, and when you advise people to not do things, you have to take the entire picture into consideration.

[T-Mobile Representative]

Our next caller is Jen from Delaware.

[Mind Pump Host 1]

Hey, Jen, how can we help you?

[T-Mobile Representative]

How you doing?

[Mind Pump Host 2]

How's it going?

[T-Mobile Representative]

Hi.

[Caller 2]

I'm so happy to be on. I going to try and summarize my question a little bit. First off, thank you so much for having us. Sustainable lifestyle of fitness focus instead of extreme nonsense and been listening for about three years and have lost about £100 in the last three years and just like, have a. I don't know, like most elder millennial women, I've got all the. All the stuff, all the baggage and so just like food issues and things. I've been to counselors and dealt with that. Right now I'm in a place where I lift three times a week and I do a full body day, an upper body day, and a lower body day. And I sent you my picture. I feel like my upper body is more muscular than I want to look. And anything I've looked up about this, everyone's like, women just don't get muscular like that on. And so I don't know.

[Caller 1]

And people are like, well, if you.

[Caller 2]

Get to a point where you feel you're too muscular, just back it off. But when I do that, I. If I just drop, like, bicep and tricep exercises, I clean houses for a living, so then my elbows hurt because I'm not keeping up with my strength. So I would like to stay strong, but just have a longer, leaner look. I know you can't actually make your arms longer or longer, but yeah, I was. Is there a method to sort of trimming down? I have been told by a surgeon at this point that I don't have any more fat to lose. And so I do have a lot of loose skin and that makes things more complicated.

[Mind Pump Host 1]

Probably.

[Caller 2]

But I'm just wondering if you guys have any advice or if there is an approach to this.

[Mind Pump Host 1]

Yeah, yeah. We could talk about how to schedule or program your workouts with strength training because you can definitely target areas to build and other areas to lay off of and we can adjust the volume so that you're training enough to maintain things like joint health. But I do want to ask you, Jen, do you. Do you think you're being too hard on yourself?

[Caller 2]

I don't know. I don't know. I've been, honestly, I've been at this so long. Like I've been trying to lose weight since elementary school.

[Mind Pump Host 1]

Yeah.

[Caller 2]

And like having my doctor tell me I was done was very weird. Like, I've never had a doctor say that to me. And I was kind of like, well, I feel like when I got here I should feel small.

[Mind Pump Host 1]

Yeah.

[Caller 2]

But I don't.

[Mind Pump Host 1]

I still feel large. So. Yeah, you. Well, so what happens oftentimes is when we, when we have a struggle, one that's deep and it's lasted for a long time, we start to identify so strongly with it that when, you know, maybe you're like, am I done with this struggle? Who am I? Like, what does this mean? And then the other thing, when you're attaching, trying to attach a feeling of fulfillment or happiness to how you look, very rarely do you accomplish it by changing how you look. So just consider that and keep that in mind as you go through this process because. And all the data supports what I'm saying, all of it. When you look at the best data we have on happiness and appearance and aesthetics and all that stuff, I mean, Arthur Brooks, one of my favorite people, experts on the subject, he's a Harvard professor. On this best selling author, he uses an example. He says you could spend all your time and money on going from a 6 to a 10, let's say on a, a pretend scale of 1 to 10, and your happiness would barely improve at all. It would, it might not even register. So, so consider that and look at things that are actually proven to improve happiness and fulfillment and, and devote time there now I'm looking at your picture. He's very fit. You've got great development. I think you've done a incredible job, especially considering where you've come from. But just consider with what I'm saying, because that work isn't going to come from the outside. That's from the inside. So focus on that. Otherwise, what I'm about to tell you, and I will help you modify your workout, but it's not going to give you what you're looking for. It might change how you look, but that's not going to give you what you're looking for.

[T-Mobile Representative]

Well, of course not. If you look at. Look at the progress you've made, it's incredible. I mean, what you've done. What you've done is unbelievable. You're in great shape. And now the doctors are even telling you you're in great shape. You have no f to lose yet. You still don't feel that about you. So even when Sal goes and tells you how to change out your arm exercises, maybe add some more leg stuff in there or other things, it's not going to solve the problem. I mean, sure, it might change a little bit of what your arms look like, but what's going on right now is the way you perceive yourself, because the rest of us are telling you you look great. And so it's got to start with you believing that and doing that work work, because the programming stuff, again, he's gonna. I already know what he's gonna do. He's gonna tell you to reduce some of the arm exercises that you're doing and exchange them out with some, you know, core or leg exercises or glute work or something else that you enjoy or want. And it'll definitely change a little bit. You'll probably. You'll see a little bit difference on your arms, will scale down a tiny bit. You'll see more development in the lower body, but you probably won't perceive yourself that way. And the reason why I think I can say that confidently is because I'm looking at how great you already look and you don't perceive yourself that way. So it. This is not a programming issue.

[Mind Pump Host 1]

Yeah. So, okay, so I guess objectively, programming wise, you could literally do one or two sets per upper body body part just to maintain health and fitness. You won't lose strength. You'll have good mobility, and then you can just add that extra volume to your lower body, and then you'll see a little bit more development of the lower body. So in other words, the total volume per week isn't gonna change, but it's gonna move from upper to lower. So I wouldn't avoid upper body exercises for the reasons you said. You know, you don't wanna start developing imbalances. So, you know, one or two exercises per upper body exercise is enough. It's totally enough to maintain that health and then you move the rest of the lower body. But again, I'm gonna tell you this. Yeah, yeah, that's it. That would be per. Per week. And then again, like, you've been chasing, you know, something for so long and you got there. And the reason why it doesn't feel like it is because it's not there. It's not there. What you're looking for isn't there. It's somewhere else. So there are places and areas that the data will show you that do give people that feeling that you're looking for. One of them is accepting yourself radically. And then it's also charity, helping others, teaching others, learning things, Spiritual practices, they just show just a tremendous, tremendous return for time invested. So that's where I would say, spend your time. Because if you try to look for that, that fulfillment from exercise, it's. You're. You're not gonna get it. And listen, I'm talking from somebody who understands this better than anybody. It is a bottomless pit, and you will continue to chase it no matter what. You look like it's always gonna. No matter what. No matter what, you're always gonna chase it. And it's. It's a. It's just. It sucks. And it sucks even worse when you get there. So that's what happened to you. It's like the doctor's. Like, it almost would have been better for you not to get there because then you have something to, like, chase, right? But now doctors like, yeah, you're lean. Oh, crap. Like, what do I do now? Now? So, you know, keep that. Keep that in mind. And if you hire a coach and work with somebody, work with someone who knows how to work with this. Not the workout part, but rather the feeling around it, I think that'll give. That'll be valuable for you.

[T-Mobile Representative]

Jen, do you see anybody right now? Have you. Have you done anything like that?

[Caller 2]

I have seen therapists many times, and I'm not seeing anyone currently. I'm part of, like, a. A group coaching kind of group. And I don't know, they just kind of congratulate me for being jacked. I'm like, but that's not the look I want.

[Mind Pump Host 1]

Jen, do you ever. Have you ever thought about. Have you ever thought about. Because you, you clean houses for a living. You said ahead. Have you ever thought about coaching other people through fitness and health?

[Caller 2]

I have. I, I haven't done any, like, training or anything. I was actually looking at, like, grad programs, so I have a, an undergraduate in psychology and was looking into maybe going back and helping people with eating disorders.

[Mind Pump Host 1]

You. You know what, I've been through so much. You know what, Jen? I think if you got, if you did some, some like a fitness certification and you just started coaching people for free, don't even make money. Just take a few clients. Someone like you, somebody who is going through it like you did and you just helped them, I think that would give you so much more perspective. It would make you feel you would, it would really help you a lot by helping someone else and do it for free. You know, I'm sure you have some friends or people, you know, who are like, struggling. Like, look, I can help you. I went through it and I'm not going to charge you anything because I'm inexperienced, but let me just help you out. I bet you that'll give you so much more fulfillment than chasing this aesthetic goal that you have.

[Caller 2]

Yeah, I can look into that. I haven't. Yeah, I have never signed up for like, certificates or anything like that.

[Mind Pump Host 1]

Well, Adam and I teach webinars to trainers and coaches. Some of them, I think will be valuable to you. It'[e-mail] they're free. Attend those. Do we, we have a free forum for trainers too, right?

[T-Mobile Representative]

Yep.

[Mind Pump Host 1]

Yeah, go on Facebook. What's the name of the one on Facebook, Doug?

[T-Mobile Representative]

Mind Pump Trainers. Boy, I never remember the name of that.

[Mind Pump Host 1]

Okay, we're going to send you the name of. There's a free Facebook group for trainers and coaches and just go on there and just hear what they're saying or whatever. And I'm sure you probably know someone in your life that's probably would be like, yeah, I'd love for you to help me do it for free. I think that would be really valuable to you. I think you would find a lot of fulfillment in that. What you're looking for right now with trying to change your body, you'll probably find by helping someone else through that process.

[Caller 2]

I'm open to that.

[Mind Pump Host 1]

Cool. Let's do that.

[T-Mobile Representative]

Yeah. I hope to see you in the, the webinar. I think you'll like it, Jen. And if you're even considering being a trainer, they'll be, they will be valuable to you totally.

And by the way, It's Personal Trainer Growth Secrets powered by Mind Pump.

[Mind Pump Host 1]

All right. Personal Trainer Growth Secrets, that's on Facebook. And if you go on there, tag us. Tag us so we can. We can welcome you in. Okay, thank you. Yeah, you got it. Thanks for calling in. That's, you know, that's tough. But I think.

[T-Mobile Representative]

Well, the answer doesn't lie in programming.

[Mind Pump Host 1]

No. Yeah, no, of course not. She's made such. I mean, the progress that she's made is profound. And. And. But she's. What she's looking for is not in. In fitness progress, by the way.

[T-Mobile Representative]

This is unbelievably common.

[Mind Pump Host 1]

Yeah, super.

[T-Mobile Representative]

The reason why it doesn't seem as common maybe to the average person is because most people don't ever reach the goal. And so it's there.

[Mind Pump Host 2]

They don't report it.

[T-Mobile Representative]

That's right. Because they never get.

[Mind Pump Host 1]

So that's why I'm not happy.

[T-Mobile Representative]

Yeah. So they. So it's just like, I haven't got there. I haven't got there. And it's just this. This broken wheel that they keep trying to get on. Right. And she's actually reached it enough to a point where doctors are saying, you have no fat to lose. She looks ripped. She's getting complimented probably all over the place and then saying, I'm not happy with this look. Whereas I bet you if she had a picture of that when she was £100 different.

[Mind Pump Host 1]

Oh, my God. I know what I'll feel like when I get there. I feel amazing.

[T-Mobile Representative]

That's right. Right. And. But now that she's there. So it's. It's a. It's will be forever elusive and fleeting. You'll never get it. And this is what happens to a lot of people who are out of shape and unhealthy or, by the way.

[Mind Pump Host 1]

This is true for a lot. So many. I have a friend, I think we know him in common, who had this belief about making certain amount of money, and he accomplished it and ended up on drugs. And because he just. He got there and he's like, this is not what I thought it would be.

[Mind Pump Host 2]

Well, you see this, too. Just chasing the next competitions consistently. You always have to, like, try to. Try to sign up for something to. To be able to find that purpose.

[Mind Pump Host 1]

That's right.

[Mind Pump Host 2]

Instead of finding it from within.

[T-Mobile Representative]

Our next caller is Jay from Ohio.

[Mind Pump Host 1]

What's up, Jay?

[T-Mobile Representative]

What's going on, Jay?

[Mind Pump Host 1]

How can we help you?

[Mind Pump Host 2]

What's going on?

[Mind Pump Host 3]

What's going on, fellas? First of all, as everybody says, thank you guys for the content. Amazing. So I, I know everybody says it, but I am, I feel like I'm a little bit of a different case. So when I was younger I was like 400 pounds and when I, it was like 19 years old. So a, a Beachbody commercial for P90X, which is funny because you guys just released the episode with one of the Beachbody people. Yeah, Charlene.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 3]

So that was really, that's really funny that, that this is the, the on there. But I did the program probably like three times. Along with insanity, lifting and swimming and playing basketball and 19 year old energy apparently just took over. I ended up losing 200 pounds.

[T-Mobile Representative]

Wow.

[Mind Pump Host 3]

I, I joined the. Thank you. I joined the army and in the army. One of the pictures I sent you guys with my shirt off was when I was in the army and that was when I was like 22, 23 years old old. So I played basketball in the army and when I got out, I was going to try to play at like a big college. I was going to try to go to Ohio State and walk on. Ended up fracturing my ankle right beforehand and then got better. Was going to try to play at the junior college here in town. Tore my acl and so the, the VA took a very long time to get me the surgery and so I had gained a ton of weight. I know now that I'm an emotional eater. Like I eat, I stress eat. So ended up, I don't know, like a year after that, after I got healed, I started a YouTube channel to, to like document my fitness journey. Ended up losing about 50 pounds and tore my ACL again playing basketball. So apparently my knees are just bad. So ended up gaining more weight from that and got up to about £400 again. So I've been £400 twice in my life. I made the decision to get gastric sleeve surgery and in that process I ended up finding you guys. Actually, like six months before I had the surgery, I ended up finding you guys. One of my buddies was like, you need to check out this, this Mind Pump podcast, blah, blah. And I was like, all right. So I checked it out and you guys have a very long intro sometimes where you guys are just talking. And I love it now. But like, when I was thinking of a fitness podcast, I was like, maybe, I don't know, maybe I just got the wrong episode. So like, for like a month I just didn't listen to you guys and then started listening to you again and ended up buying Maps Anabolic. While I was in the process of going through the VSG surgery and lost like I was at 4, 15. I ended up losing about like 40 pounds before my surgery to the point where I almost didn't get the surgery because I was losing weight so rapidly. And I was eating a lot. I was eating like 3, 504, 000 calories. So I ended up getting it for like family reasons, like family health reasons. And while I was doing it, I was. While I was going through the surgery, I ended up like still lifting and still trying to maintain as much muscle as I could.

[Mind Pump Host 2]

Good.

[Mind Pump Host 3]

I think like a year and a half afterwards, my dietitian, she was like, you look like you didn't have any surgery. You look like you just lost weight because I had so much muscle. And one of the. I started back in school. This was in 2022. I'm 33 years old. I started back in school and ended up playing basketball with one of the kids that was in my class. And he goes, you should play on the basketball team. And I was like, well, I love basketball. I played it and I was gonna try to play. So last year I ended up trying out for the basketball team and making it and played more minutes than everybody else, even though I was a decade older than everybody else.

[T-Mobile Representative]

That's great.

[Mind Pump Host 3]

Which was kind of funny.

[T-Mobile Representative]

That's cool.

[Mind Pump Host 3]

And Adam, you'll love this. I averaged a double double games that I played.

[T-Mobile Representative]

Wow, that's impressive, bro. That's very cool.

[Mind Pump Host 3]

Going against, going against 20 something year old children, it felt like. That's awesome. So while this was going on, my wife was pregnant. And I want to say, like four days before, I think our third game, she gave birth to my son, who is now a year old. And so I ended up earlier this year, got a new job. The My son had colic really bad, so we didn't get any sleep. I started a new job. I was in school. And so trying to balance all that stuff, I ended up stress eating and gaining. I was at 250 when I was playing and I ended up gaining about 30 or 40 pounds. And so when, Adam, when you started your journey on the, like, road to building your muscle back up, I, I, like two weeks after you started, I started doing it too nice. And not to promote myself, I did on my YouTube channel as well, which is funny. But the first month I didn't do the body test. The second month I did and I was at like 192 pounds of lean body mass at 300 or 296 pounds. And then the next month I did, like, the bulk because it was over Thanksgiving. And so I did. I ended up building 4 pounds of muscle and losing 4 pounds of body fat in that time. And so this last month, which brings us up to now, I. I did the body test on Saturday, like, two days ago, and my. It was almost the exact same, which is good because my. My whole family was sick. So my question for you guys is, where would I go from here to lean out? Basically, Like, I don't feel bad, and I've gotten all my blood work checked, and I've gotten all my. I've gotten my testosterone checked, all within the good range. I think it was like 500. And I've never taken TRT or. I've never done anything like that. My blood work all came in the normal range. I feel great. So it's not a vanity thing. I don't. I don't want to, like, do it to look good, but I also know I play basketball once or twice a week sometimes. And I also know that my knees will be better if I'm lighter.

[T-Mobile Representative]

Yeah, for sure.

[Mind Pump Host 3]

Like, my. So especially after having knee surgery and I'm strong, like, relatively. Like, I just did all my. My lifts, like my. The core lifts or whatever. Just the. Like the squat bench, dead deadlift, overhead press, and a row the other day, and I squatted three. 3:15. I deadlifted 370. Actually, the day that you popped your. Your hamstring, I did it and then watched that video. So I didn't even know that you did it, which was. I would have been. I would have been a little bit more conscious had I watched that. And then my bench was like 3:15 overhead press. I did 2:25 for, like, three reps. And then row. I did 225 for three reps. Jay, where is.

[T-Mobile Representative]

Where are your calories at currently right now? This will help me with.

[Mind Pump Host 3]

So I. I was about. I was at like 3, 000, just maintaining. I got up to. When I did, like, the little mini bulk, I got up to about 4,000 or 4,200. The. One of the issues that I have because I had the VSG surgery, it's hard for me to eat a lot.

[T-Mobile Representative]

I bet the fact that you were able to get up to 4,000. Impressive. But it sounds like you're actually probably at a really good calorie intake. 3000 or so is giving this nice, even exchange of. You're still building some muscle and you're losing body fat. It sounds like you're kind of in that Goldilocks zone. And so what I would do is push up 4 or 500 calories, cut back 4 or 500 calories and toggle between a mini cut mini bulk and kind of hover around where you're at. Because you're in this, you could technically stay right where you're at and just continue this progress of building some muscle, losing some body fat every month too. But if you want to accelerate a little bit in one direction, I would just say, you know, run a slight surplus bulk for a couple weeks and go back to a cut very similar to what I did in the series. And you're watching that, so. Yeah, for sure.

[Mind Pump Host 3]

Amazing.

[T-Mobile Representative]

Yeah, I would follow a very similar protocol.

[Mind Pump Host 1]

I agree with that. I don't think you should do anything extreme. I think that's what's got you in trouble in the past. So slow and steady, mini cut, mini bulk. The thing I would focus on would be your workout programming. Because of your injury history, I think unilateral training and correctional exercise should be staples for you.

[T-Mobile Representative]

The new Maps performance would be great.

[Mind Pump Host 1]

Maps 15 performance would be a great program for you. Map symmetry would be another great program for you. Your tendency to tear acl. I think you might have some hip or ankle mobility issues. That's typically where it comes from.

[Mind Pump Host 3]

Yeah, no, absolutely, I do. I actually watch Squat University a lot. I bought his book and so I've done a lot of the correctional exercises and stuff for, specifically for the knees and the hips and the ankles, which is my. I have. I mean, as a basketball player, you guys know, like you roll your ankles all the time, stepping on someone's foot and, and doing all that stuff. So that was one of the things. And I have like weird style. You always talk about people with Michael Phelps body styles like, or like people think that if you swim you'll be like Michael Phelps. I am. I'm 6 foot 2 and have a 6, 6 wingspan, but I have a 30 inch inseam. So I'm. I'm. That body style that you talk about all the time.

[Mind Pump Host 1]

Have you tried swimming? You might be missing your calling, dude.

[Mind Pump Host 3]

What's really funny is that when I was losing weight the first time I, I. My buddy, he's in the Air Force and he swam all the time and he's like, you should come do it. So I did it and there was a coach in there and he goes, you have really. You have good technique and stuff. And I was like, well, I'm kind of like a natural athlete. I played sports my whole life. He's like, yeah, but like you have a really wide back and like long arms you can reach and go get it. I'm like that makes sense.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

No, I, I think mass 15 performance and symmetry with mini cuts and mini bulks are going to be the way to go for you. Yeah. Do you have any one of those programs?

[Mind Pump Host 3]

I, I believe that my wife just got me maps 15 performance.

[Mind Pump Host 1]

That's the one.

[Mind Pump Host 2]

Perfect.

[Mind Pump Host 3]

And that's what I, I mean I do rotate. I'm. I was doing Maps Performance the, the like original one this last like month I was on the second month of it.

[Mind Pump Host 1]

So that's good.

[Mind Pump Host 3]

The first month is where I was doing the, the maps 15 for the like just in general because I have a home gym.

[Mind Pump Host 1]

That's Good. I like 15 performance for you because you're still playing basketball and because you have a child, you have a one year old.

[T-Mobile Representative]

Yeah.

[Mind Pump Host 1]

So I think it's, I think you should live there for most, most the time.

[T-Mobile Representative]

Yeah. And I think Jay, you're going to see. I think the fact that you're. The last two months in a row you've had this kind of even exchange of fat loss and muscle building that tells me you're in a really good place calorie wise.

[Mind Pump Host 1]

Don't do anything extreme.

[T-Mobile Representative]

So I wouldn't go any extreme direction north or south of that. And then I love what Sal's saying with math. I think you should reduce the volume of training in Maps 15 performance which will be perfect for you especially you're going to keep playing basketball. If you're not going to play basketball and you're going to scale back on that then maybe go to a performance or symmetry, a full program like that. But I think maps 15 you're going to, you're going to keep cruising along just like who you are.

[Mind Pump Host 1]

You'll see nice consistent progress.

[Mind Pump Host 3]

Do you guys think that with doing the, the mini bulks and many cuts, do you think that I will just. I'll be able to maintain the same amount of, of muscle and just drop the body fat?

[T-Mobile Representative]

That's what I'm like I said the. Yeah.

[Mind Pump Host 1]

That's the idea.

[T-Mobile Representative]

That's the idea. That's the idea. I mean the way you're going that's a, that there's a good chance if.

[Mind Pump Host 1]

You go extreme with a cut that'll be difficult.

[T-Mobile Representative]

Exactly. That's where you start to sacrifice that. That's why where you're at is actually a really nice place because you're dealt. It tells me that you're feeding your body enough calories. It could, it's still in a surplus sometimes because it builds muscle. And then it's also in a little bit of a cut because it's burning body fat. So you're in this nice little place now. Now you try and get aggressive, and you're like, hey, let's cut another 500 or a thousand calories. You might lose a little bit more fat, but you also might lose some muscle along the way, too. So. And if we. If we want to maintain every bit of muscle you can, you're at a really good spot right now. I would say stay the course. Just probably switch you to the Maps 15 performance program. That's it, right?

[Mind Pump Host 3]

Yeah, no, I think that's what I was gonna do anyway. Obviously, like, I told my. I sent the link and everything to my wife. I was like, get this right now. I want to want it. And she's. She's. She thinks that I love you guys because I literally watch.

[T-Mobile Representative]

I've.

[Mind Pump Host 3]

So I've been watching you guys for, like, three years. And so at my old jobs, I was a correctional officer, but where I was at, there was, like, I was in the school of the. The prison, so there was not really many people there. And then sometimes there was just nobody there. So I would just watch whenever you guys episodes came out. I think they came out like 4pm Your guys's time, which was seven mine. And so I would literally watch every single episode the day it came out. And then sometimes I'd watch multiple episodes. So I'm probably, like a thousand or fifteen hundred deep in your guys'episodes that's crazy.

[Mind Pump Host 1]

That's great. You can love us. That's all.

[Mind Pump Host 2]

Yeah, it's all right.

[T-Mobile Representative]

You ever on the west, you're ever on the back, you're ever on the west coast, hit us up. Have you come by and say hi at the studio?

[Mind Pump Host 1]

For sure?

[Mind Pump Host 3]

Yeah, no doubt. That'd be awesome. No, Adam, my son is actually the same same when my oldest son is the same age as your son. So it's cool watching your guys hearing your, like, progression because it's very close to what my son's doing.

[Mind Pump Host 1]

That's awesome.

[Mind Pump Host 2]

Right on.

[T-Mobile Representative]

Very cool.

[Mind Pump Host 1]

Yeah.

[T-Mobile Representative]

God bless.

[Mind Pump Host 1]

Is there any program we can send you?

[T-Mobile Representative]

Yeah, Jay, what do you want?

[Mind Pump Host 3]

Maybe symmetry?

[T-Mobile Representative]

Oh, yeah, yeah. No, it's great if you don't have symmetry. We got to. We got you.

[Mind Pump Host 3]

All right, man. I appreciate you guys.

[T-Mobile Representative]

All right, Jay. Thank you.

[Mind Pump Host 3]

Have a good one, guys.

[T-Mobile Representative]

You too.

[Mind Pump Host 1]

Yeah. For people listening right now, repeated ACL injuries often come from the ankle and the hip. Hip often in fact, you see this if you look at the data on female athletes, their rate of ACL tears are something like two or three times that of a male athlete. And it's the hip, it's the hip.

[T-Mobile Representative]

Angle and you compound or exacerbate that with carrying additional weight and, or a bunch of extra weight for muscle that's not trained in the performance. Right. So that was like all my injuries are coming like crazy not just because of the ankle and hip stuff but in addition to that I was carrying 30 pounds more hyper responsive muscle.

[Mind Pump Host 2]

It's not like yeah, balance exactly.

[T-Mobile Representative]

And so him leaning out will, will definitely help that him continuing to address.

[Mind Pump Host 1]

And not going extreme. You know, going extreme is what's going to cause all the problems he's on. I mean great pace. He's on the right pace to stay there, there. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at mind pump. DiStefano. Adam's at mind Pump.

[T-Mobile Representative]

Adam, thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super [e-mail] the RGB Super Bundle includes maps, anabolic maps, performance and maps assignment. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free [e-mail] if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.

If you love your phone but not your carrier, just switch to T Mobile. You can keep your phone, keep your number and we'll help pay it off up to $800 per line. You can also use our savings calculator to compare our plans and streaming benefits against Verizon and AT&T. So switch and keep your phone, keep your number and keep more of your moolah. @t mobile.com up to four lines via virtual prepaid card.

Allow 15 days qualifying unlock device credit.

Service port in 90 plus days with device and eligible carrier and timely redemption.

[Mind Pump Host 1]

Required card has no cash access and.

[Mind Pump Host 2]

Expires in six months.

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