← Mind Pump: Raw Fitness Truth
Mind Pump: Raw Fitness Truth
2759: Progressive Overload, the Secret to Building Muscle and Burning Fat.
01:55:02
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A
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Of course he did.
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- [02:00]
E
If you want to pump your body and expand your mind, there's only one place to go.
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B
Mind pump. Mind pump.
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D
With your hosts, Sal Destefano, Adam Schaefer.
- [02:11]
E
And Justin Andrews, you just found the.
- [02:14]
B
Most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode callers called in and we coached them on air. But this was after the intro. Today's intro, 58 minutes long. Now that's what we talk about. Fitness and fat loss and family life and current events. By the way, if you want to be a live caller on the Mind Pump podcast, send your question to mplivecaller.com now. This episode is brought to you by some sponsors. The first one is organifi. Today we talked about their plant protein. It is tested thoroughly to be clean. A lot of plant proteins high in heavy metals. That's true. Probably should stay away from plant proteins unless it's organifi. They test it. They don't just test it for heavy metals. They test them for glyphosate residues, one of the only ones that do this in the world. Go check them out. Get 20% off. Go to Organifi.com mindpump use the code mindpump. Get 20% off. This episode's also brought to you by Rock Recovery Center. This is a rehab facility that gives out a free scholarship to one of our listeners. Four months. It's a $60,000 scholarship. Here's how you apply. Go to rockrecoverycenter.com mind pump. By the way, every application gets some help. So if you need help or a friend or loved one needs help, go there. Also, this is the last day for the Maps 15 Powerlift sale. So it's 15 minutes a day. It's a powerlifting program and it's 50% off. Go to 15Powerlift.com. That's 15Powerlift.com. Use the code December50 for the discount. All right, real quick.
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F
If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs or training gear? Over@mypumpstore.com I'm talking right now.
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D
Hit pause.
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F
Head on over to my pumpstore.com that's it. Enjoy the rest of the show.
- [03:56]
B
Progressive overload. This is what the data shows consistently is what correlates to or causes muscle building, muscle growth. In fact, almost nothing correlates as closely to building muscle as progressive overload. In fact, some people say nothing causes building muscle. It's only progressive overload. We're going to break it down today, what it is, what it isn't, and what you need to think about when you get started with your training and as you continue your training. By the way, this is also the key to fat loss through the muscle building process. Let's get into it.
- [04:29]
F
Simple, Sal. It's when you overload progressively.
- [04:31]
D
Thank you. Thank you. The end. This is inspired by the live caller.
- [04:37]
B
Yes. Yeah, yeah. No, this is so. So actually, I've seen. There's a lot of studies now on what causes, you know, what's the thing that builds muscle. Right. So there was a lot of speculation for forever that it was damage. So you damage the muscle, the muscle heals, and then it rebuilds or builds more to strengthen itself. Then it was like, well, the pump. The pump might stimulate muscle growth or maybe it's, you know, just strength. The strength correlate to. To building. And what we find in the data is that the consistent application of progressively overloading the body, which can look like it's basically more, doing more, lifting more. This is what causes muscle growth. But now, obviously, this can't be the only thing because you can only progressively overload for so long. I mean, if this was only the only thing that would build muscle. I mean, geez, I've been working out since I was 14. Yeah. You know, by the time I was 18, my workouts would have had to have been eight hours long. And that obviously isn't going to work. So I wanted to talk about this because there's a lot of confusion around it. And, you know, we had that caller who, you know, he likes to look at the data and he's like, well, you know, I need to do all these exercises and I can't fit them all in in an hour. And does that mean I'm not going to progress? It's like, no, it's not quite. It's not quite that black and white.
- [05:57]
D
Well, you, you have to understand too, that there's so many. I mean, we did an episode a long time ago. I want to say it was the eight ways or nine other ways you can progressively overload the body. And I think why people get. So many people get stuck here is because the go to move is just like sets, reps weight, just more. Everything's more, more, more of this thing. It's like if you've never done a windmill before and you pull out an exercise that you've been doing consistently like crazy, and you put it in a windmill. And even though maybe you're not doing as much weight, but because the movement is so new and it's challenging, you're progressively overloading the body in a sense. So. And I think that's the part that people don't understand. It's like you're. That will.
- [06:41]
B
That's a great point.
- [06:41]
D
This will elicit adaptation and change. Even though you almost are reducing volume in a sense. So it's not as clear as you just always keep adding volume, you keep adding weight, you keep adding reps all the time. There's other ways.
- [06:55]
B
What a great point, Adam. Because there is specificity when it comes to strength.
- [06:59]
F
Totally.
- [07:00]
B
For example, like you could be super strong at one exercise, do another exercise that you're not familiar with. Even for the same body part, there's some carryover, but it's not 100% and you'll suddenly find yourself much weaker. And because it's a new exercise, you are overloading the body in a different way.
- [07:16]
D
That's right.
- [07:16]
B
I see.
- [07:17]
D
Yeah.
- [07:17]
F
And if you get too strong by progressively overloading just that one movement or those few hand of movements, it's going to take away from any other potential variable movement that you introduce.
- [07:27]
B
Right. The other thing about this too is that oftentimes, this is more often than not with the category of people that will refer to as fitness fanatics. These are people that don't miss workouts. They're consistent. They've been working out for years. Okay. If this is you, oftentimes what gets your body to progress is not doing more, it's often doing less.
- [07:48]
D
Right.
- [07:49]
B
Because what tends to happen through consistent training over years and years and years, especially if you love it, I know this is me, right. Is that I move away from what's optimal and I start going towards what I can tolerate. So my workouts get longer, I add more reps, I add more sets, I add more exercises, and I just really start to push the line and see how much my body can handle. And what happens when I pull back is I suddenly start to see results. It's too much, too much for my body, which is why this isn't the end all, be all. At some point, this stops working. And then if your life changes, if the context of your life changes more stress, diet isn't as good. Not as good as sleep. Well, backing off oftentimes gets the ball moving again.
- [08:35]
D
Well, I mean, I love to refer to the analogy you always give, which is the suntan one. And let's say that you hadn't seen any sun, and then you just say, okay, I understand how to elicit change. I don't want to burn my myself. I've heard what the guys have said. So I'm going to go outside every day for 10 minutes, and every day for 10 minutes gets you this kind of nice, light kind of brown. But you want more. I want more. The default thing that people do is go from 10 minutes to now I'm going to stay an hour in there, versus if they actually just did two to three more minutes every single day, they would get a little bit more. More tan. The same thing goes applied for exercise. We, we go, okay, our bodies now adapt to that. We got, we built some muscle. I want some more. And so we pile on when we probably could just do five more pounds or one more rep, and that's enough to progressively overload the body and send a signal to elicit change or adapt and. But what people do is they tend to overcorrect. They hit plateaus, and then their. Their answer is more. And it's not normally just a tad bit more. It's normally way more or a lot more. And then they end up sunburning themselves, and then they're wondering why they're not.
- [09:44]
F
Getting any stronger or typically they start with too much like.
- [09:47]
D
Or that they're.
- [09:48]
F
They don't even. Yeah, they don't even give themselves a chance to really progressively overload when they're just trying to kind of catch up and heal. And I, I find that to be the case a lot of times with new, you know, beginners. It's like they just want to do all of it and then, you know, add, add, add, add from there when they haven't even, like, really gave their body a chance to progress, you know, from the beginning.
- [10:08]
D
Well, that's the birth of that saying that I've said nauseam on this podcast, which. The goal is to do as little as possible to elicit the most amount of change. And I just. That has served not only me, but the clients that I've trained for so long of getting that through their heads. The goal is to do as little as we possibly can to elicit some sort of change. Like as. As long as we do. If we, if we just add a tiny bit and you get change from it, we are progressing. We're progressively overloading. That's all we want to do. And to your point, Justin, most people already start way too high, and then when they hit a plateau, they just add more. And to your point, really, actually, that person will see more results if they reduce the volume and intensity.
- [10:49]
B
Yeah. So I'll break down the data. And again, the data isn't perfect because studies can only be so long. Right. So they can't do. You can't fund a study that's five years long where they're really following people and tracking them and being, you know, and controlling everything. It doesn't work that Way typically they're, you know, two months, three months long, maybe a little longer with an expensive study, the sample sizes aren't very big. You're not going to have a, you know, a three month study with 200 people. Nobody funds that. Right. So you got 12 people and they're typically college aged males because those are the people that tend to sign up for studies. Right. If you offer $25 a day to come into a study, the people signing up broke.
- [11:32]
F
Risk takers.
- [11:33]
B
Yeah, dude. And so, so, so, so that's, that's what makes it not perfect. But what they, what the studies show is that as you progressively overload, you get better and better results. But really when you look at all the studies, so what I'm going to do is I'm going to break down all this. There's a lot of studies on this. I'm going to break down all kind of the consensus of all the studies and then I'm going to apply experience, my experience and the experience of the trainers that have worked under me over the last 25 years in training. Lots and lots of different people. Okay? And so here, this, this is going to make it real simple for you. If you're, if you're getting started now or if you're relatively new for the first few years of consistent strength training. Okay, so not the first few years of I go to the gym on and off, but like the first few years of really doing it consistently and. Right. Okay. The best possible way to build muscle is to get stronger. Get stronger, build muscle. That's it. Very simple. So if you want to build muscle or you want to burn body fat through the boosting of the metabolic rate that comes from muscle building, your goal in your first few years of consistent strength training is to simply just get stronger, get strong. Now after that, getting stronger doesn't produce the same hypertrophy because obviously you can't just get stronger infinitely. It doesn't work that way. After that it gets a little bit more tricky. Then you play with things like volume and intensity and increasing intensity, lowering volume, increasing volume, lowering intensity, adding variety, new exercises, trying different methodologies. But I'm going to be also very clear on this. Three years of consistent good strength training with good diet, almost everybody will have a phenomenal physique in a three year period. So, so I'm not talking about like, oh, here I am three years later, I still got a lot of work and nobody can tell you I work out. If you do this right for the, for three years consistently, you've Built, you know, a nice physique. You've built good muscle, good strength. You've really changed things. And of course, this is with good diet and good sleep habits and all that stuff. So the thing to really focus on is, is strength. By the way, every time you add a weight to the bar, you've increased your total volume, you've increased your. You've progressively overloaded. Here's another way, by the way, longer range of motion. So if I'm doing a squat down to parallel with 200 pounds and I now can go 2 inches below parallel with 200 pounds, the exercise is harder. I've progressively overload, even though the weight isn't any heavier. Slowing the tempo down is another one. Or concentrating and connecting to a muscle, which, this comes with experience, but the better you get. There's a famous quote that, you know, I think Arnold was the one that sent us. He said he can make one, one set of squats more effective than somebody else's 10 sets because of how he connects and really makes the muscles work through concentration and connecting. Now, these are all methods of progressively overloading the body. Now you'll also hear bodybuilders talk about things like the pump and how they like the pump and how this leads to more muscle growth. And there's a lot of controversy around this. Does it? Actually, I'm going to tell you this right now. The pump correlates to muscle growth. I don't think it causes muscle growth, but I do think that if you're getting a good pump, what this means is you're connected well. Well, there's the environment and circumstances are probably primed or in a nice place for growth. I know that. I know when I'm well fed, well rested, well hydrated, well hydrated, the workout is good. I'm more often than not going to get a great pump.
- [15:07]
D
Yeah.
- [15:07]
B
And so because of those things, the pump just tends to signal. Not that it's the be all end all, but it'll signal to me, oh, a lot of things are going right. And so this is probably going to be a productive workout.
- [15:18]
D
I think there's more to talk about what Justin said with like people overshooting the amount of volume and intensity that they apply early on. And there's some. There's another layer of complexity that I think is important to talk about because I think one of the reasons, Justin, why that happens to so many of our clients and people that we know too, is everybody has that friend or person they know that can do all this, do all this and you're not even doing as much as them. So how could. How could I be over training? And training isn't in. Isn't isolated in this little, this little bucket or study of like it's. It's a stress that is added to all the other stress that you have and it has to work in balance of all those other things.
- [16:06]
B
That's right.
- [16:07]
F
So individualized.
- [16:08]
D
So maybe your girlfriend or buddy who has a very stress free job or life or no kids who is a just a goes beast mode in the gym and they see great results and they have this and you're like I'm only doing half of what she does or what he does. How could this be too much for me? Well, they also don't have three kids, a job, you know, a family member who just passed away, struggle with getting their sleep. What you know, name all the other things that stressful in your life. And so context matters also in this conversation. It isn't as simple as just progressive.
- [16:43]
B
Overload builds more muscle.
- [16:45]
D
It's like okay, yeah. In the context of all other things are balanced, healthy and Right. But progressive overloading the body in a situation where you're already at peak stress of your bucket does not result in more muscle.
- [16:57]
B
I know. Adam, I'd like to use you as an example because you got to a very high level competing in men's physique. You actually became a pro. You did this over the course of a couple years, I believe was a couple years ago.
- [17:10]
D
Yeah, yeah, two years.
- [17:11]
B
And you were, you were younger. Right. So you little age on your. But at that time that was your focus. So what did your life. Because you were doing a lot of volume, no doubt. Oh yeah, your training was high volume. Yeah, you were a pro. But what did your life look like that was outside of that, like, like, you know, what kind of stress did you have in your life besides that? Or was that just.
- [17:31]
D
Well, two big things. It was. It was a total of almost three years. It took two years to become a pro. So in total was three years. In those three years, what I was doing in the first year looked nothing like the second year. Looked nothing like the third year first of all. So it was a gradual scaling of that again back to my.
- [17:49]
B
And very consistent.
- [17:50]
D
Oh, never missed, never missed a meal, never missed a workout, never missed anything, never missed a macro. I mean that's what that consistency my entire life for those three years. Everything else revolved around it. You know, I. Around my eating time, around my sleep, around when I'm gonna train like I mean, every night I went to bed already knowing what tomorrow's food was gonna look like, what time I was gonna train, what muscle groups I was hitting, you know, all, all the things. And so it was a, it was a full time job to become that. And that's not to say that there's not some anomaly out there who's found a way to work out that much and has great genetics and also works and stuff like that, but the level of dedication and, and, and focus around balancing all the rest of my life to make sure that I can push the body at that level.
- [18:38]
B
Yeah. So because the reason why I'm saying that is you someone may be, oh cool. I'm going to train the way, you know, Adam did when he became a pro. But I got two kids a job. It's like, forget the time factor. Even if you made the time to work out managing all that stress on top of it, you would have fried yourself.
- [18:52]
D
No, no, no.
- [18:53]
F
Futile.
- [18:53]
D
Yeah, I mean I'm even going through right now obviously total different phase of my life. Openly shared what I just went through in the last, you know, it's been 45 days now or so. I, I still am not back to normal. I still, I have yet to string three days in a row of a strong sleep score every week. I have at least multiple below 60 sleep scores, which is really bad. And so I'm in the phase of my life right now where it dictates if I train at all and if I do train, how moderate the intensity is. Because I'm not stupid. I'm not building any, I'm not going to go build a bunch pack on it. Even with my muscle memory, all the things I have working with me, the diet's dialed in right now. I'm not going to be able to build a bunch of muscle with having three days in a row of poor, poor sleep. And so why would I go in the gym and go crush myself then? I'm just putting myself at risk of probably getting sick, going backwards, not seeing. And so I'm even having to balance that right now. And so that's just that understanding. I don't think a lot of people take that in consideration. They look at said friend who's doing X, Y and Z or says, oh, this is what I did to get this way. And then they try and take that apply or maybe they read the studies that say progressive overload elicits this and take training to failure does this. And if you just did like, and then they just go try and apply that and they don't consider all those other factors that's going on in their life. And that training as healthy and as good as for us is another stress. And you have, everybody has a stress bucket and once it hits top, you're not going to get the body to respond the way you want to once it starts over spilling.
- [20:29]
B
Yeah. The other thing too, I like to point out with the data is because you'll find studies that show, wow, look, this group who did the most amount of volume, built the most muscle, and again, these are short studies, they're not, you know, keep them ongoing, let's see what happens, type of deal. But what the data shows too is that two days a week. Two days a week, Right. Two full body workouts a week done properly will get you 80% of the, of your total potential. So in other words, picture the best body you could accomplish through strength training. 80% of the way there is two days a week, which would take you a while. Like you could do that for a couple years. Three days a week will get you 90% of the way there. The other 10%, now you're squeezing in a couple more days a week. And most people don't care at that point, you know, you get 90% of the best shape you could ever get. And when you, when you, you know, put that against what that takes and how much dedication, effort. Yeah, most people are super happy. I'll use Doug as an example. When he hired me to train him years ago. And when you work with me, Doug, you were late 30s.
- [21:32]
E
Oh, no, no, late 40s.
- [21:34]
B
Late 40s. Sorry, late 40s. That's right, 40s.
- [21:36]
D
When you guys first started.
- [21:37]
B
Yes. Yeah, yeah, yeah, yeah. Forget Doug's, he's 107 right now. But no, he was in his late 40s. Doug hired me and we trained together for like a year. Two days a week. Yes, it was two days a week of strength training in that year his deadlift went from. Now of course at that point he was, he had done some working out, so, but we got his deadlift one from like 150 to 405 in a year.
- [22:01]
D
Do you remember, do you remember at what point when you were. Because I know he was a smooth talker from day one and you were like giving him pumping his tires with the Tony Robbins bullshit and all that stuff like that. That was best lady. But, but, so, but I, I know because you did your own reading. You've done your own like trial and so that. Do you, can you draw back to that and Go like when? Cause I always love, like, when. When you unlock it for the client, when they're like, oh, shit, this is the right method. Because I'm sure you were skeptical. Yeah, I was.
- [22:28]
E
When I went into it, I thought I knew quite a bit about lifting.
- [22:31]
D
Yeah.
- [22:31]
E
And when he said, we're going to work out a couple days a week, I. I questioned that in my head.
- [22:38]
D
Yeah.
- [22:38]
E
But I surrendered to the process because.
- [22:41]
D
How smooth of a talk. Yes, exactly. Those guys sound.
- [22:44]
B
He actually tried to pay me to train him more than two days a week. Yeah, he would have. He would have paid me. And I said, no, no, two days a week. Yeah.
- [22:50]
E
But, you know, as time progressed, you know, it's like, okay, I'm lifting these weights. I think I can do more. And it was very progressive, as we're talking about here. And then little by little, I started to see, wow, things are actually starting to work.
- [23:04]
D
Was it a lift? Was it a look? Which one was. It was likely. Did you look in your mirror? It was a combination of those things.
- [23:09]
E
One in particular was a deadlift. That was a lift. I had actually never really had done much prior to meeting Sal, but the deadlift, I was just going up, up, up, up all the time. And then I could see my body starting to change. And it's like, okay, this guy must know what he's talking about. You know, I trusted him, and I'm glad I did.
- [23:28]
B
Then he was like, let's go build a business.
- [23:30]
E
That was pretty much how it went.
- [23:31]
D
Down the world, because it's changed my life, that's how.
- [23:35]
B
I'm sure that's exactly what happened. Yes.
- [23:38]
D
You're like, there's got to be a million people just like me who's done their research, tried all this, applied all the science to all the things that you thought were right, you know, Majority.
- [23:46]
B
Of my clients, two days a week, were my very dedicated clients. Majority of my clients were one day a week. It was one day a week. And then they would be active throughout the week. And everybody was skeptical, but they all got great results. One day a week, everybody will get you, like, 70%, by the way. You could do a lot with that. It's not like you do the same thing every time. You're going to get stronger and you're going to progress in that workout. It's just people think that they're going to go, oh, okay, I got to do strengthening. I got to do four days a week. I got to do five days a week to make this work.
- [24:13]
D
And the most important part of that is that it's such a low barrier to entry, too. It's just like. Just do that and then, like, let yourself see the great change, feel the great change from that. And then, like, say a month, two months goes by, and you're like, yeah, this is like, I would love to do another day. Cool. Or add another day. And what a great way to progressively over naturally. Just. Just another day is already, like, a significant amount of volume you've increased right there. And then watch how long you reap those benefits. But we don't do that.
- [24:39]
B
We're.
- [24:40]
D
We're emotional creatures.
- [24:42]
B
We're.
- [24:43]
D
We're driven by our insecurities. It's the. It's the doctor scare, it's the spouse comment. It's the person teasing me.
- [24:53]
B
You know, you're also. Adam, you're also watching. So much of fitness media is communicated by these maniacs that they don't understand it for themselves. And so they communicate it through that, like, no beast mode. Go for it. Get out. This is what I do. And it's like, no, Well, I think that's close. You're doing too much.
- [25:10]
D
I think that's closely connected to the. The insecurity thing. Totally. We're insecure. I see this.
- [25:16]
B
This.
- [25:16]
D
This body that I want to. I want to look like. And he or she is saying things that get my juices flowing and motivate me in the moment, and then that makes me take action. And the things that they're saying are things like, there's no days off, and you got. There's enough time, 24 hours in the day, and you got. You know what I'm saying? It's like, yeah, and you're. And you're telling yourself, like, well, yeah, I need to be that guy.
- [25:39]
F
We've always equated, you know, being obese to laziness. And so I think that, like, that thought process makes its way into fitness is like, if you're not doing a whole lot, like, you're. You're doing this all with a lazy attitude. You're not doing enough. And then it's just like, you got.
- [25:55]
D
More and more and more.
- [25:56]
B
Well, I mean, if you listen to the podcast, when we have callers that call in, a majority of them, we scale them back.
- [26:03]
D
Yeah.
- [26:03]
B
A majority of them, we don't tell them to do more.
- [26:05]
D
Yeah.
- [26:06]
B
Most of them, it's like, no, you're actually doing a little back off and then call back. And what happens when they come back? I didn't believe.
- [26:11]
D
I mean, I have a. I have A lot of, a lot of patience and empathy for the, for the client and stuff like that. Because the, the thing that always resonated with me is that everything else in our life serves us to, to approach it that way.
- [26:24]
B
Yep.
- [26:25]
D
Like if you want to be a master at playing the Japanese flute, the more you do it, the more you practice, the more hours put in, the better you're going to be. You want to be great at the guitar, the more you know what I'm saying, the more hours you do, you want to be great at reading, knowing, studies. The more you do it, the more like everything else in our life, we're rewarded and served for the beast mode for the more we do it. And unfortunately human physiology, and that's the limiter. Is not, is not. Doesn't work that well.
- [26:54]
B
It's a limiter. Chicken balance, I would say that applies but just use it to apply it to consistency. So yes, it's true that attitude works, but use it and apply it to a consistency with your two or three days a week of strength training.
- [27:09]
D
Yeah.
- [27:10]
B
Not to the. I gotta go so hard I can't even move.
- [27:12]
D
So I, I like where you're going.
- [27:14]
F
Is like discipline in your strategy.
- [27:16]
D
This is how I like to communicate to my clients because I like, I like what you're saying too because it's like every day I'm thinking about doing something for my health and fitness.
- [27:24]
B
There you go.
- [27:24]
D
What it's not is training in the gym really hard every day. Sometimes it's resisting from that thing that I would normally go eat.
- [27:30]
B
Right.
- [27:30]
D
Or it's you know what, I wouldn't normally go for it.
- [27:32]
B
Which is hard enough.
- [27:33]
D
Right.
- [27:33]
B
Repairing the situation.
- [27:34]
D
I'm gonna go for a 20 minute walk right now. I'm going to read that health article today.
- [27:39]
B
I'll do a little stretching.
- [27:40]
D
I'm going to try this healthy recipe. I've never tried to cook for dinner. So every day I'm going to apply something towards health and fitness. What it just, what it doesn't look like is beating my body every day. You know that's only going to be one to three times a week. The other days are making better food choices, reading content that's related to that, moving, going for a walk, choosing to wash the car instead of outsourcing that. Like those are all decisions and effort towards your, your health and fitness goal. But it's not stressing the body out like exercise can be. So I think so. I love that attitude of, yeah, you still apply that same level of consistency and discipline. But you can apply it to the stress part, the exercise part, because that. That will end up shooting you in the foot.
- [28:27]
B
100. All right, I'm going to change directions because I've had this particular conversation I'm going to get into now with a few people around protein powders now, these people, friends of mine, who have an intolerance to dairy, and so I'll refer them to different kinds of protein. And they were interested in plant proteins. And I said, look, avoid plant proteins because the studies on plant proteins almost always show a high heavy metal content. The only one that I will stand behind is with our partners, Organifi, because they test them. They test everything.
- [29:06]
F
All the testing.
- [29:07]
B
They test them. They test them for glyphosate residue. So they go above and beyond. But plant proteins, in particular, organic plant proteins, because of the types of pesticides they use, tend to build up heavy metals. So when you look up studies on heavy metal content and protein, the worst are plant proteins.
- [29:24]
D
So I was going to ask you that. It's because of the organic type of pesticides they're using. That carries a lot of aluminum.
- [29:31]
B
It builds up heavy metals in the soil. Yeah. So Organifi tests everything. They're like, what do you think is very clean?
- [29:38]
D
What do you think is worse?
- [29:39]
B
What do you mean?
- [29:40]
F
Than glyphosate versus.
- [29:42]
D
Yeah, Heavy metals.
- [29:43]
F
Yeah.
- [29:43]
B
Oh, heavy metals will kill you. Oh, yeah.
- [29:45]
D
So you're tra. You're trading.
- [29:47]
F
So. Okay. Yeah, but like, how. In terms of the amount that you'd receive from heavy metals that may. Trace amounts that were in there versus glyphosate.
- [29:56]
B
You got to see the studies, dude.
- [29:57]
F
Is it.
- [29:57]
B
Some of these are like 10,000% higher than. Yeah, like some of these studies on heavy metals in. In plant, like, they're like, to the point where there's. They're putting out warnings.
- [30:07]
D
It's also a thing too, Sal, that a lot of people that use them, a lot of people that like shakes or use shakes use them daily.
- [30:13]
B
Daily.
- [30:13]
D
You know, and it's also one of those things that. Does your body not detox that or get that out? Like how.
- [30:18]
B
Or is it, you know, how hard you like. Okay. Lead, cadmium, arsenic, mercury, they get absorbed by the soil. By the soil. Plants. Then you. What happens? You concentrate them. Right. So, you know, you have to break down a lot of plants to get protein. So whether it's rice protein, pea protein, pumpkin seed, or whatever, they concentrate it, which then concentrates the. The heavy metals. So if you go with the plant protein, you need to be you need to make sure that they test, test, test, test, test that they're, that they don't have.
- [30:49]
D
I'm assuming because organifi. Is. Is so good about this, they're taking it through another filtration process or is it just where they, where they source.
- [30:58]
B
Source and they test? Yeah. If it gets, if they see anything, they, they'll kick it back. So they're really, really good about what they do. And like I said, they also taste.
- [31:07]
D
I had this, I had this debate with a marketing buddy of mine who was like, I, it makes no sense to me why Mind Pump doesn't have a supplement company and this and that. And I'm like, dude, you're tripping, dude, you. That's. That I don't want anything to do. I said that would be Sal's dream. I said that's it would be such a massive headache for us. And then he starts telling me like these other companies that are making all this money. And I said, I just started laughing at him. I said, bro, first of all, stay, stay in your lane. I know you're a marketing guy, but now you're in my lane. That this is not. You know how if you have the margins, you have good profit or good product that actually sources that test, that actually has all the, all the right stuff in there. It's not high margin, very low. If they're making for. If you're. I don't even know who the brand is you're talking about. You're telling about 40, 50% margin. I'm telling you dog shit.
- [31:52]
B
Yep.
- [31:52]
D
I already know that. You don't even have to see the brand. You can't.
- [31:55]
B
In order to stay competitive with the price, you're looking at 5%.
- [31:57]
F
Pixie dust.
- [31:58]
D
Yeah, yeah. 5. 15 max.
- [32:01]
B
15 is if you're.
- [32:03]
D
Yes. Efficient. Efficient. Good. Like, like. So these, these, these supplement companies aren't. It's super competitive. And then the ones that are super profitable, let me tell you, they're cutting corners. They're not doing the third party testing. They're not giving a. If all this stuff is in there, that's how they can, that's how they compete, make it so much cheaper. And it's like, so if you're trying to sell me taste better on why my pup needs to make a supplement brand because you know, you, you market for somebody who, who makes 40, 50%. I'm telling you, don't even tell me the company because I'm gonna talk shit about them because they're already.
- [32:34]
B
I already know the trash Totally, totally. Speaking of supplements, you guys, this is so crazy to me. So we've been talking about, you can go all the way back to 10 years ago, some of our first episodes. We've been preaching about the benefits of creatine since then. And back then, nobody was really talking about creatine except for the fact that it builds muscle. But we were preaching it's good for the brain, it's good for the body. It's a health supplement. Ten years ago, we predicted this is gonna be the top longevity supplement. So. And now I think everybody knows this. Like, now everybody's talking about creatine, how good it is for your brain, for your body, for your organs, for your health, for your skin. Longevity. Well, the. It turns out that women in particular benefit from creatine, which is wild because that's the demographic that has been the slowest to adopt it, mainly because it's.
- [33:22]
F
Been marketed to as much.
- [33:23]
B
It's because it's a muscle building supplement. And when you take creatine, your muscles get more hydrated. You might see the scale go up a couple pounds. And so of course, women, they'll freak out over it. Or you get the myth that it causes bloating, which it doesn't. Or water retention, which it doesn't. It just hydrates you. And so it scares people. Right. Especially women if they see the scale go up. But it's lean body mass and it's muscle hydration. But anyway, a couple studies came out. One was on women who suffer from anxiety. 50% of them, just through supplementing with creatine, saw a dramatic reduction in anxiety. Creatine, a healthy supplement, reduced their anxiety. Women who had irregular periods, a significant percentage of them saw their period regularity improve by supplementing with creatine.
- [34:05]
F
Interesting.
- [34:06]
D
Now, this all has to be connected to muscle because muscle's connected to hormone regulation muscles.
- [34:11]
B
I mean, every cell operates off of ATP. All cells in the body. Yeah. So I mean, no, I don't think.
- [34:21]
D
Any of us would. If you were to separate men and women, and we had to better last dollar on who creatine would benefit more, would not say women. I would have guessed that. Right. And.
- [34:32]
B
But they're less likely to eat me. Right.
- [34:34]
D
Just from that. Just from the simple. I got not even going another layer deep in what. What creatine does on an ATP ADP level, but that almost all of my clients under ate protein. My women grossly underate protein.
- [34:48]
B
And that's where you get creatine from.
- [34:49]
D
And that's where you get creatine from. So that. That's kind of like, yeah, here's your sign obvious.
- [34:55]
F
It's like vegans and. Yeah. Why it improves their cognition.
- [34:58]
B
Oh, yeah. You see iq. You see literally measurable IQ boost in vegans who take crate. And you can buy vegan crate.
- [35:03]
D
You probably can make the argument too that female vegan even more.
- [35:07]
B
Oh, my God. Wow. Yeah. Yeah. Oh, my gosh.
- [35:09]
D
Benefit.
- [35:09]
B
I can't even believe I just remembered I had a female client that was vegan. Now, I did eventually get her to eat eggs. I've talked about her before. Creatine was the other one. I had her start taking creatine and she was like, what are you giving me? She's like, this completely changed my life. It feels so different. And I'm like. Back then, I was. This was like kind of like my theory.
- [35:28]
F
Yeah, I remember same thing. I had a friend of. Of the family and I kind of did that with. And it was like they could retrieve words again. It was like one of those things. You talk to them and then they're constantly trying to think of that word. But it's like all of a sudden now.
- [35:42]
B
Have you guys seen the studies on sleep deprivation? This is wild.
- [35:47]
D
I don't need to see this.
- [35:47]
B
You can pretty much. You can. You can pretty much erase the effects of sleep deprivation on cognitive tests. So people take cognitive tests. You can see, like really sleep deprived. Yeah. With about 20 to 25 grams of creatine.
- [36:03]
D
So high dose.
- [36:04]
B
High dose.
- [36:05]
D
Oh, that's actually. Yeah. I should. I should do that.
- [36:08]
B
You should. Now, I'll tell you this.
- [36:09]
D
I'm not high dosing.
- [36:10]
B
Don't take a high dose all at once because you'll get diarrhea.
- [36:12]
D
I know.
- [36:13]
B
Yeah, but if you take five grams, like four times a day.
- [36:16]
D
Yeah, yeah.
- [36:16]
B
Because with your poor sleep, I bet you would notice I've done both.
- [36:19]
F
I've done hide.
- [36:20]
D
You know, it's interesting, dude, real bad. I'm gonna mess with that actually, because I haven't been going a high dose. I literally just making a comment to Katrina last night because she was asking, I was doing. I was like, man, you know, I can. I said, I got a great workout in. My diet's been dialed. I've had two or three good days of sleep, but I still just feel cloudy. That's the only way I can describe it. So it'll be interesting to see. I'm trying that.
- [36:40]
B
Yeah. So it's like throw five grams with everything.
- [36:41]
D
Yeah, Yeah. I haven't pushed the big 20 gram thing.
- [36:44]
B
It's like, so it saturates the muscles very quickly. It takes much more to. To get to the brain.
- [36:49]
D
So it's funny. It's funny that you say that because that. That highlights that there was a little bit of truth and value to the old.
- [36:57]
F
The old loading phase.
- [36:58]
D
Loading phase.
- [36:59]
B
Well, the loading phase.
- [37:00]
D
I mean, I'm. They're.
- [37:01]
F
They wanted you to get through the product, but.
- [37:03]
B
Yeah, well, it gets your muscles saturated with crazy day or two fast.
- [37:07]
D
So it's. There's some value there.
- [37:09]
B
I mean. Yeah, there is.
- [37:10]
D
I mean. I mean, exactly. We talked a lot of About Was a big joke, and it was a. I mean, that happened in Celtic days, and then there was a big marketing decade that ran against that, which is. This is all.
- [37:24]
B
Do you guys remember the first time you took creatine? Do you remember? How long ago was it?
- [37:28]
F
Oh, man, that was like, when I was a sophomore in high school.
- [37:31]
B
So you started early, too, So a little bit earlier.
- [37:33]
D
Yeah, So I was like a freshman in college. Junior college.
- [37:37]
B
Okay. So I started as probably 94. Oh, yeah. And I took phosphagen. Yeah, yeah, Phosphagen. And then phosphor gain.
- [37:46]
F
Yeah. I took phosphorus and I.
- [37:47]
D
And I remember I found fossils.
- [37:49]
B
I got stronger.
- [37:50]
D
I found phosphagen after cell tech. Yeah, cell tech was first for me. Oh, God. Then I found phosphagen and then phosphagen, then phosphagen HP and I. I took phosphagen HP for I don't know how long.
- [38:01]
B
Do you guys know how expensive it was back then in 94?
- [38:03]
D
Super expensive, bro.
- [38:04]
B
It was a tiny bottle. Looked like, like a little supplement bottle. And it was, see, 90. This was back in 94. 95. Oh, it was like. It was like 60 bucks back then.
- [38:14]
D
50. 60 bucks back then for, like 25 servings or something like that. Yeah, yeah, No, I remember.
- [38:18]
B
Yeah. I was working. I was washing dishes at a pizza so I'd have to buy it.
- [38:21]
D
I told you guys. Remember I told you guys, we used to work in a mixing factory, and we had a. My boy grabbed a five, like a bob drum. That was like, bro, that was like gold, gold, gold.
- [38:35]
F
Tony Montano.
- [38:37]
D
It wasn't me.
- [38:38]
B
That was it.
- [38:38]
D
This is not a story about me stealing that.
- [38:41]
B
You sell some of it? No, I did not. Okay.
- [38:43]
D
I definitely took. So I definitely took some of it, though, Bro.
- [38:47]
B
We got.
- [38:49]
D
I mean, it's crazy. You came home with a key on those since we're talking about creatine. I do want to tell the audience this, though, because it is popping up everywhere. It's in everything. Yeah, you still one go with a company that's reputable that you. That's source and trusted. I know we just, we shouted out organifi just recently. They. They're a trusted source and. Or simple creatine monohydrate plain nothing. That's the cheapest, the best flavor.
- [39:17]
F
It's the.
- [39:18]
B
One of the studies.
- [39:19]
D
It is because what. Be careful because it's becoming so popular because of the point that you're making that we called for a very long time. Everybody knows that. And so you're going to get all these companies that are going to pixie dust it and all these products so they can say you're getting that too to add value. So they can then now charge you for X product that would normally be $3 is now going to be $5. And you're going to justify in your head because you go, well, it's got a serving of creatine in there plus that. And so just buyer beware. That don't just fall for the, you know, everything's just like the CBD game. You know what I'm saying? Like every, every product had once everybody was on to cbd. CBD has benefits. Now you get like CBD and everything, you know, CBD shoes.
- [40:03]
B
Yeah, I actually sold CBD shoes. Not making that up. I swear. I swear. How's that work?
- [40:08]
F
Yeah, why?
- [40:09]
B
Anyway, did I tell you guys that I bring this up already, that what I'm doing with my scale might have told you guys this off air.
- [40:14]
D
Your scale?
- [40:15]
B
My weight scale at home. Did I tell you guys this on the show? No, that I'm getting rid of my scale. So I'm so grammy. So I'm sitting there.
- [40:22]
D
Get off me.
- [40:23]
B
You know, you have these moments, right? And you know, I started that series and part of it, you know, it's my faith, but part of it was like trying to tackle this idol of fitness that I have. And I was sitting in bed and I'm just like, you know, you know, every night I pray and, you know, and so my wife and I pray together. But then I laid in bed and I prayed some more and I'm like, you know, this is. It's interesting. It reminds me of my clients. I used to have clients that would. They would lie to themselves so that they didn't have to tell me the truth. Like an example would be they'll write their food logs out, but they wouldn't count the snacks at the grocery stores or walking through the aisles and almost like, they would try to lie to themselves about it, that it was in there. And so I'm sitting there and I'm like, you know, and I'm just kind of dawning on me, like, the advice I give to people all the time on the show, and one of the pieces of advice I give is to.
- [41:12]
D
Throw away the scale.
- [41:12]
B
Throw the weight. Throw away the scale. And I weigh myself every day.
- [41:16]
D
Every day.
- [41:16]
B
You wait every. Every morning.
- [41:17]
D
When was the last time?
- [41:18]
B
What's.
- [41:19]
D
What's the longest you've gone not weighing yourself? And when was that?
- [41:24]
B
It's been a long time now. Really. Yeah, it's been a long time.
- [41:27]
D
Holy, bro.
- [41:28]
B
And what. You know what it is? This is the lying to myself part.
- [41:31]
D
Yeah, I would have totally.
- [41:31]
B
The lying to myself part is I don't think. Think about it. Of course, I go to take a shower, hop on the scale.
- [41:37]
D
Yeah.
- [41:38]
B
But it affects me for sure, because if I see it go up or down, my behaviors will change a little bit. Okay. And then I. Then I'll compare to the mirror to it or whatever. Right. And so I'm like, of course. Like, I didn't even dawn on me that this is a problem.
- [41:51]
D
Yeah.
- [41:51]
B
And I'm like, you know, I need to get rid of the scale so I stop paying attention to the body. To my body. So that's going to be phase one. So I already told my wife she got rid of the scale. So I don't have a scale. And what's funny, too, is she got rid of the scale, and yesterday was the first day without it. And I'm already like, I wonder what I weigh. I know we have a scale here. And so I'm not going to weigh myself here either, because I thought to myself, even I could weigh myself at work. I'm like, what am I doing? So getting rid of the scale is going to be number one.
- [42:18]
D
Number two, adjusted, weighs himself once a decade.
- [42:21]
F
Only when somebody asked me to.
- [42:23]
D
What's a decade?
- [42:24]
B
I don't even give a.
- [42:25]
D
Well, I. The last time we waited was when the both of us got on the scene. Yeah.
- [42:28]
F
That's the last time I did.
- [42:29]
D
When. What were we doing? Why do we even get on there?
- [42:32]
F
I think it was before a series or something or I don't remember even.
- [42:35]
D
Before that somebody asked. And so we. We got. I don't.
- [42:38]
F
Yeah.
- [42:38]
D
I don't ever get on the scale, which is crazy because I'm also the guy who would. Who would weigh three times a day when I was like. When I was tracking, but I was.
- [42:46]
B
Just, again, I was lying to myself. And the reason was because.
- [42:49]
D
There's no reason, bro. Well, there's no. Okay, listen.
- [42:51]
B
You're gonna tell me.
- [42:52]
D
Okay, listen. There is. There is no reason you should ever weigh your food or weigh on a scale. You. I'm not saying other people. You have no need to do either one of those. So if you're still weighing your food or you're still getting on the scale.
- [43:06]
B
Well, I don't weigh my food, luckily, but I've never done that. But I don't want to get into that either. But it's interesting because I was lying to myself, and I'm like, you know what? I'm like, I got to break. This is going to be the starting point, because I'm like, I want to fix this problem. And that's all I keep saying to myself, fix this problem. I got to start with step one. Step one is get rid of the scale. I think step two is going to be stop studying myself in the mirror. Step three is going to be maybe change how I. The.
- [43:35]
G
The.
- [43:35]
B
The What I wear while I work out. That'll be the next one. I don't know what step four is gonna look like. Probably, like, have one of you guys give me a workout plan and just follow that or something. Just let go.
- [43:44]
D
Have you thought about getting back to your Jiu Jitsu? Because I bet that was one of the better times with that relationship.
- [43:48]
B
It was.
- [43:49]
D
I bet it was. It was because you were so focused on your art and craft of that you're not really tripping if your scale goes up or down two or three pounds. You probably ate just for performance, so you felt good. I would think that that was probably one of the. In relation to that health, that was.
- [44:03]
B
Probably the healthiest in terms of my relationship to fitness, was. Was Jiu Jitsu.
- [44:08]
D
Do you dabble with the idea of maybe doing that again?
- [44:10]
B
Me? I mean, I'm so far away from it right now mentally, that. No. So that's why I said step one is a scale. Get rid of the scale, and I'm just not gonna step on it for a long time. That's the goal.
- [44:20]
D
I mean, any. Any way we can help other than just teasing you.
- [44:23]
B
That's perfect.
- [44:24]
F
Yeah. That's why I really know how to do it.
- [44:26]
B
I love it when you guys chat. You guys are great about that.
- [44:28]
D
The lid is off.
- [44:31]
B
All the time. So that's step one. That's what we do now. And so it was funny, too, because it's so stupid. It like, it's like, it's like, you know, I felt, I felt like this epiphany. I'm like, you idiot. You tell everybody to do this. Can't believe you'd even think about it.
- [44:45]
D
Yeah, yeah. I mean, sometimes it's like that. I mean, I still relate to you with that because we were, we were so, we're so similar.
- [44:51]
B
Yeah.
- [44:52]
D
I came from that place 100%. But I do feel like before I went into bodybuilding though, I had, I had wrestled that dragon or that demon already. So like, it was, it was fun, but it was really easy to also transition out of it. What helped for me was like, that's why I think the jiu jitsu thing is such a move. Because we have these brains where we can go so deep into something that we are. And then when it's something that like doesn't serve you to be the big buff Jack guy, all those things like that, like, it just kind of forces that. When I went to be the mobility guy, I just served that so well. And of course I had a little bit, especially with social media at that time when we were really engaged.
- [45:26]
B
Yeah.
- [45:26]
D
You know, people were like, oh, where's Adam's muscle? And like, you know, so there's a little bit of, you know, a little bit of that, that. But it was good for me. I thought too. It was like I, you know, so there was a part of me that I, I remember saying, like, like, all right, go ahead, keep it coming. Because I need to be okay. And that not phase me. Why people are saying that because I know what I'm doing right now. And so then I think once I got over that hump, then it was like easy to knock it out.
- [45:47]
B
Totally, totally. All right. I got a conspiracy about the Bermuda Triangle. Justin, did you hear the new thing about the Bermuda Triangle?
- [45:54]
F
No, but I have something about Egypt after that.
- [45:57]
D
Go ahead. I have a Bermuda Triangle.
- [45:58]
B
Wait a minute. Is it connected? So Bermuda's waters. I'm going to pull this up. There's a giant structure that's unlike anything else on Earth. So there's a new study published in the Journal of Geophysical Research Letters. Scientists believe they have discovered the reason why Bermuda never sank after its volcano shut down more than 30 million years ago.
- [46:16]
F
Comet?
- [46:17]
B
Yeah, no, there's something under the water that they're locating. They found an unusual rock layer below the oceanic crust under Bermuda, pushing the island up. So it's a layer, it's a 12 mile thick rock layer that they've never seen anywhere in the world, which Is cool because there's so much surrounding the Bermuda.
- [46:35]
F
Do they test it for its magnetism?
- [46:37]
B
No, that's cool. They should do that, huh?
- [46:39]
D
Yeah, they really should. You know, I was listening to an interview since you brought up Bermuda Triangle and was this billionaire lawyer guy started off as a lawyer, and then he just created all these other crazy businesses. And one of the ones that he did was he. He realized how he. The way the story goes is he was visiting San Francisco one time with his wife and this. They were wanting to go to Alcatraz, and they real. They went to go line. Oh, no, it's sold out. Well, can we go tomorrow? Oh, no, it's sold out for the next couple weeks. He's like, oh, my God. Then he's like. He greases the person like hundreds of dollars, like, come on, get me into this place. Or what? That. And realizes, like, man, how obsessed we are as Americans with crime.
- [47:23]
B
Yeah.
- [47:23]
D
And so he decides to build this crime museum. And he builds this crime museum, and it actually doesn't do very well, as in, like, a traditional kind of building. And it does, like, you know, it's barely breaking even and stuff like that. And then his lease comes up. The guy doesn't want to renew his lease. And then basically he loses all these investors, loses things like that. But his wife's like, so what's. Or what are we on to next? And he's like, no, I don't. I don't want. I think this idea was right. I think we just did it wrong. I think we should do. So he comes up with this idea to build this structure. And there's a. The story behind it is that the building was. Went through the Bermuda Triangle and it flipped the building upside down. And so it's like, you can look it up, I believe.
- [48:02]
B
An upside down.
- [48:03]
D
Yes. Museum. It's an upside down museum.
- [48:05]
B
I feel like.
- [48:06]
E
Where is this.
- [48:06]
F
Is in Florida.
- [48:07]
D
He's got a few of them now. There's Florida. They're all his.
- [48:10]
B
There was an upside down.
- [48:11]
D
Yeah, so. So it's an upside down crime museum. You could probably Google that, Doug, and get the name of it. I know he's got at least three to five of them now. That just prints money. He's like, it's. He makes, like, millions a year just off of people. And he goes. It's so easy to maintain because once he. The few million dollars to build the structure, to put the things in there, he's got OJ's Bronco in it.
- [48:33]
B
Yeah.
- [48:33]
D
Yeah. And so he's Bought like these things that obviously probably cost him a lot of money to put them in there. But he's like, it doesn't cost anything really to maintain it other than cleaning it, somebody to open it and sell the tickets to and stuff like that. And people go in there and stay for out three hours or whatever.
- [48:44]
B
Yeah.
- [48:45]
D
But the, the fact that it's upside down, it draws this attention to it.
- [48:49]
B
Altatraz East Crime Museum in Pigeon Forge, Tennessee.
- [48:52]
D
That's the guy. That's definitely the guy. I don't think that's the upside down one. So maybe there's other ones that he has.
- [48:57]
B
They call it dark tourism.
- [48:58]
D
So that is. Yeah, just we.
- [49:00]
B
Yeah.
- [49:02]
D
I didn't realize how obsessed we are with that.
- [49:05]
F
There's people that go to like these. I don't know where it is, but it's where they do voodoo and they practice it and they actually tour through that and watch like witch doctors do all this stuff. And I'm like, wow, that's crazy.
- [49:18]
B
Yeah. Dude, what do you do?
- [49:19]
F
Yeah, I don't know.
- [49:19]
D
Yeah, maybe go Bermuda Triangle Upside Down Museum. Because I know that's. He told like that's the story of how it got upside down. And so you walk in and you're in the. And you. And you go in and you're on the ceiling. And then you go through some portal that kind of like flips.
- [49:33]
B
Oh, cool.
- [49:34]
D
Flips it and has some storyline. I mean, I only remember this because you brought up Bermuda Triangle and I know that was probably the story.
- [49:40]
B
You know, when I was a kid, I used to go to the library, the school library. So this was in sixth grade. I guarantee you, Justin, you've read these books. There was a series of books. They weren't that thick, but each one covered, you know, one was on Bigfoot, one was on the Mothman, one was on Bermuda Triangle UFOs. And there were just. I go in the library and just take these out and just read about them.
- [50:02]
F
Of course.
- [50:03]
B
Is that it right there?
- [50:04]
D
Right there.
- [50:04]
B
Wonderworks Museum.
- [50:05]
D
There it is. That's. He owns all of.
- [50:07]
F
What you looked up is that looks like I recognize something like that in Florida.
- [50:12]
D
Yeah, he's got. He's got a few of them that cool looking.
- [50:14]
B
That's very cool.
- [50:15]
D
I know. And then just. Just that drew so much more attention. And then people thought that was really interesting.
- [50:20]
B
Yeah.
- [50:20]
F
So the. Dude, there's. There's so much still, like undiscovered in Egypt and especially like where the great pyramids are. Like, so you knew, you know, the recent Findings where they, like, did that deep penetrating radar. Yeah. And found underneath it. However, I guess, like, even there's this other information that they've had for a long time that they tried to get all these permits to go exhume and dig and make an archaeological site, but we're blocked because it, like, doesn't fit the narrative for Egypt. Zahi huas and they kind of blocked the whole thing, but apparently, like, there's a whole labyrinth under, like, out in front of.
- [51:04]
B
Of the.
- [51:04]
F
The main period of Giza Pyramid in Giza. And it goes all the way, like four layers down. And so, dude, it's.
- [51:13]
B
It's.
- [51:13]
F
So I guess if you read back about Atlantis, like, it qualifies a lot of these, like, it looks like they are library chambers. And also there's this big, huge. It's like a. It's a. It's a ring structure. So, like, way down at the bottom, there's this huge ring structure that looks. Then they're like, speculating what that is. Like it's a gate or something. Yeah. Down there.
- [51:40]
B
Cool. Yeah.
- [51:41]
F
I was like, don't open out on that.
- [51:42]
D
I had no idea.
- [51:43]
B
Seen enough movies. Don't open it.
- [51:44]
D
Now, for the average person who's not like, so into this stuff, like, they just like, oh, cool. Neat. We found something on the ground. The thing that makes this so interesting and controversial. Right, Justin, Is that how it really kind of disrupts a lot of how we've told history and the timelines. And so that's where all the conspiracy theories.
- [52:01]
B
Yeah.
- [52:01]
D
Is because it really messes with what we've all been taught. Like, this is our timeline.
- [52:05]
F
Because they've even found, like, hieroglyphs of the Egyptians describing in this layer, previous civilization that they. They do a head nod to, which is. Is the theory. It's like Graham Hancock and all them kind of like point to that it's a lot older than even the Egyptians. And so that's why they don't like. Because it's this very Egyptian centric. And so if you go against that narrative, it's like they don't even want to entertain it.
- [52:32]
B
Have you seen. I think we might have talked about this before. Have you seen those ancient, like, sculptures or rock carvings of, like, people on dinosaurs? Have you seen these?
- [52:42]
F
Yeah.
- [52:42]
B
Oh, yeah. Yeah. And it's like a stegosaurus or a brontosaurus and they're like, riding it.
- [52:47]
F
Well, you see it in Gobekli Tepe. There's a few. Like, there's a pterodactyl and there's also like another, like, stegosaurus.
- [52:56]
B
Yeah.
- [52:57]
F
Like, carvings. And you're like, wait a minute. And there's people and everything, like, alongside them, carved. And you're like, you know, of course.
- [53:04]
D
Like, are they pretty clear, though? Yes, it is pretty clear, Doug.
- [53:09]
B
Look up, look up. Like, are they. What's that place called? Oblucky.
- [53:12]
F
Gobekli Tepe.
- [53:13]
B
Whatever. Look up dinosaur carvings. Old dinosaur.
- [53:17]
D
Make him spell blacky. Techie.
- [53:18]
B
Yeah. You know you made up that word, Jason.
- [53:23]
F
I almost. Dude, I'm so mad at myself. I had a great joke earlier in this podcast. I didn't, like, throw it out because, like, too late.
- [53:30]
B
Now's your chance.
- [53:31]
D
Yeah.
- [53:32]
F
No, you said moshe, and then you corrected yourself. And I like, they're like, yeah, the great Arnold was gonna, like, quote. And then I was like, it's not the length and the size, but it's the motion, the oosh. And I was like.
- [53:47]
D
I didn't even hear he.
- [53:48]
B
Did he? See, look at that. That's a stegosaurus, bro. Right there.
- [53:51]
F
Oh, yeah, See?
- [53:52]
B
That's a stegosaurus.
- [53:53]
D
Click on that. Click on. Click on it. Oh, yeah, that's definitely a.
- [53:56]
B
That's a stegosaurus. Come on.
- [53:58]
F
Yeah, yeah, dude. So it's.
- [54:01]
D
They're saying it's a rhinoceros.
- [54:03]
B
I never seen a rhinoceros with. With stegosaurus bones on his back. I don't know if it's a hoax or not. No, that's. Oh, please. Yeah, yeah. They're lying to us.
- [54:12]
F
Of course they're gonna say that.
- [54:13]
B
Yeah.
- [54:14]
F
Everything points back to the great flood.
- [54:16]
B
Yeah, I got it. I've noticed this interesting trend that I want to kind of point out before it gets real popular. So. And I might have talked about this in a previous episode, but I'm seeing more and more of it now. When you go through. When I go through my. If I go through my feed. Right. The algorithm of it, you get ads. Everybody gets ads on their feet. Pay attention. Yeah. Because almost every ad now is AI.
- [54:38]
D
Yeah.
- [54:39]
B
None of them are real anymore. They're all AI, every single ad. And it makes sense. You can make them fast, they're cheap, they're effective, they're people. Oftentimes they're people and what they're already doing. And I thought this already. So, okay, so all ads are going to be AI Pretty soon. People are going to want ads that look authentic.
- [54:56]
D
Yes.
- [54:56]
B
And so what all these ads are looking like now I'm seeing a lot of fake podcast ads. So it's people talking like this credible and they're selling a pod. They're selling a product. And it's because whenever you see people talking on a podcast, it automatically appears to be. But they're fake. They're all fake.
- [55:14]
F
Who's that one idiot that works with Dr. Drew? That was, like, the shredded guy.
- [55:18]
D
That's right. V Shreds was using that Joe Rogan.
- [55:22]
F
The Joe Rogan curtain behind him.
- [55:24]
D
Yeah, I mean, yeah. No, you. I've told you guys before that there's like. Like a total, like, business genius behind him, right? Like, he's not the.
- [55:33]
F
He's an actor dude.
- [55:34]
D
Yeah. He's just, like, the face of the brand and stuff like that. There's, like, a real business guy.
- [55:37]
B
Just to you, Adam, because you're the. You're the business guy, right? I feel like this will. This will make people. This will make people like us more valuable in the future for ads, because people already know we're real, and for people looking for authenticity because at some point, people are weary of fake.
- [55:54]
D
I had a really good conversation. I wish I could shout the guy out, because he was a really interesting, interesting dude. We hit it off that day. But I remember I told you I went to her Moses school thing, right? We won that award for one of the. The top. So we're in this place where there's 50 of the top producers in. In. In the school app, right? So everybody in there is. Is doing something cool, right? Got a good, successful business. And I told you that the. The only older guy came over and like.
- [56:20]
B
Like, you can see it was you and him.
- [56:21]
D
Yeah, yeah, you can see, like, beelined over to me, and I was just like, he totally. He doesn't know who I am. At first when he was walking, I was like, oh, maybe it's a Mipo fan, right? Because I had. Somebody else was a mypo fan, said, hi.
- [56:30]
B
He could walk up. And I was like, oh, no, he's coming up.
- [56:32]
D
Just because I. I'm the other older guy inside here. So we start talking up about his business and stuff. And he's hardcore in. In the AI world. And he's got this re. His school. His school is all about teaching, like, ordinary guys like us, like, how to use AI, then to build software to do things like that. And it's a. It's a really interesting. He's having a lot of success doing it, so he's been doing that for decades. He's been in that space. So very, very well versed. So what a great. We're having lunch together and talking, and I'M like, hey man, what do you think about the dead Internet theory? He's like, ah, no, no, no, no. And I was like, really? I was like. Because I, I was like, I was sold on that. For what? The point you're making right now, like, we're gonna wake up real soon here.
- [57:12]
F
And all this damn artificial.
- [57:14]
D
I mean, it's happening fast, fast, real fast.
- [57:16]
B
Every ad, I'm telling you.
- [57:17]
D
Yeah, I feel like the last time we had this conversation, it's already multiplied by crazy, right? And he goes, no, he goes, there's already smart businesses that are correcting for it and going the other way is people more than ever are going to yearn for authentic, real, real people, real connection. They, they're going to want to know for sure that's a real person. And, and I don't care how good the ad is. If they're, they can't confirm, like, I know that's a real person or like it's going to turn them off.
- [57:50]
B
I see, that's what I was thinking.
- [57:51]
D
And so I thought that was really interesting because I was on the other side of that argument.
- [57:55]
B
So here's why I think that's cool. Because AI is so good, you won't be able to tell by looking at the ad. It'll look like a real person.
- [58:01]
D
So you'll need to have that built in.
- [58:03]
B
Right.
- [58:03]
D
You'll have to know.
- [58:04]
B
Oh, I know that's a real right, because they've been around.
- [58:06]
D
I've met Sal and Adam and Justin in person at an event and I know that's them. You know what I'm saying? So, yeah, I definitely think that that's. And to take it a layer deeper, Sal is, I think, I think those in person type things are going to be even more important because I think the AI actually will get so good. And we've already, we've seen bad examples of this, of us. How many times have you already had to like, we sent a cease and assist to people who are using you and your voice product. So they already, they already can use our imagery, our face, our, our sound. And it's not, I mean, it's choppy right now. It's not great. But I mean, come on. Some points, yeah, at some point it's going to be great. And then, then you have to ask yourself, when can our own people even distinguish the difference between you selling some product? The only thing that's going to save them is like being and meeting and talking to you really in real person. And so I, I do think that we are going to see this move back to more, live, more in person.
- [59:01]
B
More.
- [59:01]
D
More of that stuff simultaneously. More AI. More disconnected also, too. This is. This plays right back into my ongoing theory of where we're heading down, which is this very unplugged, plugged in division where there's going to be some people who actually don't give a shit that it's AI produced. If it got them to the best product with the best reviews and it does the job, then I'm okay with clicking, linking, buying. If I'm somebody who's like. Or looking for something that is a personal touch. Like, again, our industry, you know, we're about trainers training real people and helping people in real life. I think that they will value that more. If we were selling batteries.
- [59:43]
B
Yeah.
- [59:44]
D
And that was like the thing that we sold, then who cares if it's an AI ad as long as it gets them.
- [59:48]
B
That's right.
- [59:49]
D
Gets them to the cheapest, best battery that lasts the longest. You know what I'm saying? And so it will create this kind of division of what you. What your product is, what you sell, how you connect to your people. And so he did kind of blow up my dead Internet.
- [60:01]
B
Well, good. So speaking of, of partners and stuff, this is. This is the last time talking about Rock Recovery center, right?
- [60:07]
D
Yes, yes.
- [60:08]
B
So, okay. But they're going to do another giveaway, if I'm not mistaken. Is that correct?
- [60:12]
E
That's correct. One more for this year.
- [60:13]
B
Okay, so these. This is a rehab facility. And we know our good friends, the guys that run it, and they're great. They're great. And what they do for us and for our audience is you go on their site and they'll help you no matter what. But one person gets a scholarship and it's worth like $50,000 where you go there? Yeah. And they. 60,000 to four months rehab impatient. You go in there, you stay there, they take care of you. So, you know, if you're struggling with addiction or you have a family or friend, first of all, they help everybody. So everybody that goes to their site will get help. It's rockrecoverycenter.com mindpump. That's right.
- [60:51]
D
They keep us updated, too, on all the patients that we've sent over there that are going through it and the people that they're helping. It's been a really rewarding experience to partner with them. And so the fact that they've been this giving for this long and been able to do that, like, has been. Been really cool.
- [61:07]
B
So awesome.
- [61:08]
D
Yeah.
- [61:08]
E
Yeah, I want to mention too that we have not announced the Black Friday winners on the show, even though we did send out a message on Instagram as well as emails to every one of the winners. But I wanted to make sure in case you didn't see that post or if you didn't get an email and you're still wondering if you won, we're going to put all the winners down in the show. Notes.
- [61:30]
B
I know you've heard this before. You are what you eat, but it's actually you are what you digest. You got to break the food down. If you have digestive issues, digestive enzymes can make a big difference, especially for those of you on a high protein diet. Well, mass zymes are digestive enzymes designed for people like you. Fitness minded people. Break down that food, help with your digestion, get those nutrients to your muscles faster and more effectively. Go to masszymes.com that's M A S S Z Y M E S.com mind pump. Use the code mind pump 10 and get 10% off. Back to the show.
- [62:08]
E
Our first caller is John from Washington.
- [62:10]
B
What's up, John?
- [62:10]
D
How you doing, John? What's happening?
- [62:11]
H
Hello, Good morning everybody. Or happy afternoon or whatever it is for you guys.
- [62:16]
B
How can we help you, man?
- [62:17]
H
I need your help. My youngest daughter, she's 16 and a gymnast has challenged me to a pull up, chin up competition.
- [62:29]
B
Okay.
- [62:30]
H
And I'm a slightly competitive person and I, I don't want my daughter to win.
- [62:36]
D
So I need to.
- [62:40]
B
Do, you know, how many pull ups you can do and how many she can do?
- [62:43]
H
I think, I think she's around 12 or so. I'm not really sure.
- [62:51]
D
I'm at 14. Okay.
- [62:53]
H
Right now.
- [62:54]
B
Yeah.
- [62:55]
H
So which is a big increase for me because as of March I could only do two and a half, so.
- [63:00]
B
Oh, good job.
- [63:02]
H
I've, I've gotten some, gotten some good gains, but I did, I, I, I need more.
- [63:06]
B
Yeah, no, that's good man. You know what, you just, you just practice doing them every day, but you don't go to high intensity. So if your max is, let's say 14 pull ups, you could practice several times a day doing like six, seven pull ups and just get, and just practice doing them like that. Moderate intensity at most, almost daily. You could do it a couple times, two, three times a day. So you just hop up on a pull up bar, do 5, 6, 7 reps, jump back down, you know, later in the day, do it again and then maybe once a week you push it a little bit.
- [63:37]
D
I Was gonna say, wouldn't you have him at least one or two days out of the week do some really loaded and only waited three reps. Do.
- [63:44]
F
You have a weight vest by chance?
- [63:45]
H
I, I don't have a weight vest, but I can, I can strap some to my, to my waist.
- [63:50]
D
Yeah, you can?
- [63:51]
F
Yeah.
- [63:51]
D
Like once a week, really loaded. Like we're. Three reps is hard.
- [63:55]
B
Yeah. And that's like once a week you do like a workout.
- [63:57]
F
Like that'd be red.
- [63:58]
H
So just work up to however much weight I can tolerate for like three.
- [64:01]
D
Four reps. Yeah, three to four rep. So yeah, as much weight as you can lift for about three or four reps, I would do that two times a week. And a set. Sets of four. So four, four sets be done with it. That's your, that's your workout for the day. Twice and then the rest of the time is what Sal's saying. You're just practicing jumping up there. Practice just your body weight, trying, you know, not trying to go to fatigue. You don't get as many as you can get out. You just get out like five to seven multiple times per day.
- [64:26]
B
Yeah, you're not trying to work out. You're just, you're just getting good at pull ups, if that makes sense.
- [64:30]
D
But that combined with the two days a week with pretty, with good rest in between, with the heavy loaded, you'll be, you're going to be pulling up a lot real soon here. That's it.
- [64:39]
B
Yeah. Yeah.
- [64:40]
F
The frequency will really get you strong.
- [64:41]
B
Yeah. Now if you start to feel a little over trained, take some time off. You take a day or two off. So you got to listen to your body. But that, that is a recipe for getting really good at something.
- [64:49]
H
Okay, so now because it's pull ups and chin ups, should I, should I do like a alternating weeks or how do I do both?
- [64:57]
B
Practice the one that's harder. I would say you can practice both. But which one's harder for you?
- [65:02]
H
Probably chin up.
- [65:03]
B
Yeah, that's the one I would practice. Because you get better at chin ups, your pull ups get easier.
- [65:07]
D
Okay. Yeah, that's normally the opposite for me.
- [65:09]
B
Yeah, I know.
- [65:10]
D
I mean what you could do too is that like I was saying, the two days that are loaded, do one day overhand, the other day chin up. So the two that are loaded, the two that are loaded and then, and then you could, you know, because you're doing these pull ups throughout the day, five to seven of them. Like he's saying, multiple times in the day, you know, ever Alternate every other one. The other ones are pull up. The other ones are underhand. You could also do it that way. But typically if you get stronger at the weaker one, the other one's going to come up too. But you're kind of backwards. Most people are. The chin ups are easier and these.
- [65:40]
F
Are, these are all strict. Yeah. You're not swinging around like CrossFit. Guys.
- [65:44]
H
I, I swing a little bit. I, I pull up my knees a little bit. I sent you guys a video. I don't know if it came through or not.
- [65:52]
B
I don't think we got it.
- [65:54]
D
If you practice them. Strict. Yeah, strict you'll be, you'll, you'll get stronger that way. And then if you use momentum for the competition, that's it. Yeah, it's all good.
- [66:03]
F
They're a little kip in there.
- [66:04]
B
Yeah, yeah, yeah.
- [66:06]
H
I did talk to my daughter and she said raising your knees is okay because we're starting to get the competition. Not till June.
- [66:12]
D
Oh, okay.
- [66:13]
B
You got time, dude.
- [66:14]
H
I got some time to, to, to get there.
- [66:17]
B
Yeah. You should be able to get by from now till June. If you could do 14, you'd be able to get in the mid-20s.
- [66:22]
D
Yeah. Oh, yeah.
- [66:23]
B
Yeah.
- [66:24]
D
Especially you haven't. If you haven't been training loaded like that and you really get strong loaded with just the reps throughout the day. Like Sal's saying, you're gonna, you're gonna see it explode. Yep.
- [66:34]
H
Okay.
- [66:34]
D
Yeah.
- [66:36]
F
Awesome.
- [66:36]
D
I'm curious to hear how it goes back. Check back with us when the competition gets close.
- [66:42]
H
All right, I can do that.
- [66:42]
D
All right.
- [66:43]
B
You got it, man.
- [66:43]
D
All right, brother.
- [66:44]
B
All right.
- [66:44]
H
Thank you so much for help. I appreciate you guys. Love the show.
- [66:47]
D
Yeah. Yeah. Good luck, man.
- [66:48]
B
All right, bye. This reminds me of. I trained a, she was 13 or 14 year old gymnast, young lady. Her parents hired me. This was years ago. I was like, I was like 18 year old, 19 year old trainer and she was this little, you know, petite, you know, 13 year old girl and she jumped up on the pull up bar, puts her legs out straight and then this is the speed and of her pull ups.
- [67:13]
F
Oh my God.
- [67:14]
B
It was like. And I was like, oh my God. She was tiny. She was a gymnast.
- [67:18]
D
Yeah.
- [67:18]
B
And she was just, it was doing pull up with a leg straight out in front of her. Like it was like, it's like walking. Yeah. I was like, oh my God, this is ridiculous. And she was for her size, incredibly strong. It was the first time I'd ever like been around a real gymnast.
- [67:29]
D
Yeah. If he's at 14. He said 14. 15 already and he's got all the way till. When was it done?
- [67:35]
B
June.
- [67:35]
D
Oh yeah.
- [67:36]
B
He should be able to get to 25.
- [67:37]
D
Oh, at least, at least. Especially if he has never really trained loaded like that.
- [67:41]
B
He's not heavy. He weighs 185 pounds so he should be able to do that.
- [67:44]
D
Yeah, it has an increased like frequency. He looked fit in the video, so he's already a fit guy.
- [67:48]
F
Says to be mindful of not overdoing it.
- [67:50]
D
That would probably be the biggest mistake would be, you know, he hears us tell him to do all these repetitions and then he ends up trying to go to failure a lot and ends up being overly sore.
- [67:58]
B
And so he's just practicing. Yeah.
- [68:00]
E
Our next caller is Mike from Tennessee.
- [68:02]
B
What's up Mike?
- [68:04]
I
Hey fellas. Man, it's so good to see you and talk with you. Thank you for taking the time to help me with this.
- [68:09]
B
You got it, man. How can we help you, Lee?
- [68:11]
I
Well, as I mentioned on my email, I'm 64 year old personal trainer in east Tennessee area. I got my personal training certification this past June. I'm super, super excited. In our area, which probably across the United States, there's just thousands and thousands of seniors, if you want to call them that, that it seemed like they've just given up on life, sedentary, I mean go home, watch tv, sit on the couch and they're all over in our community kind of self existing or just. I don't know what the deal is but I think our this current generation, we still have a lot to offer and a lot to give and I just want to help us, I guess to be able to do that and to get healthy and to just change the mindset, I guess, because it's very prevalent.
- [69:00]
B
Yeah, good. Mike, this is great on you. Yeah, this was my favorite demographic. Favorite, favorite, favorite demographic to work with for many reasons.
- [69:09]
I
Yes sir.
- [69:09]
B
One is they were very consistent. And I think that at that time, you know, when people were in their 60s, they were able to create a schedule of consistency. So they just showed up and they were very consistent. So for a business perspective, I like that they were also great to be with. The conversations were always so rich and full of wisdom. So I would sit and just learn and talk with them. And then lastly, the most important part was they saw such tremendous value in what they got from exercise and a lot of it was just they moved better and they didn't hurt as much and they felt that very, very soon and very quickly. So one Piece of advice I'll give you as a new trainer is get really good at correctional exercise and mobility. That is going to be the most important, most valuable tool that you'll have in your tool belt. It's not fat loss techniques, it's not advanced bodybuilding. That's correctional exercise and mobility. And then through that process, you'll open up avenues of conversation around nutrition, sleep, you know, hormones and the like. But start with pain, start with mobility, and then go. And then place yourself in areas or places where you can start to help people. So there are lots of communities where you can go and offer your services for free, just to meet people. You know, care homes was one example. It's a little bit of an older generation, but you can go into a care home, offer services there for free. You can go into clubs or organizations. You know, I was a part of a couple of them here in the Bay Area, and it was. I focused on pain, and that just built a great client base for me.
- [70:51]
D
Mike, I'll give you some gold.
- [70:53]
B
Okay?
- [70:54]
D
So the biggest mistake a trainer will make, right, with, like, you right now is assuming or thinking at all that these people are anything like you. Just because you have the same age. They have probably been sedentary for quite some time, and the motivation to, you know, train and work out is going to be very, very low. So learning to meet them where they're currently at, I would start a walking group. I would do it for absolutely free. I would fly or wherever it is that you work at. I would go to these communities at south say, and I would create this walking group that is free that we do on these days. If you could do it every day, it'd be awesome. At this time, maybe even twice a day, you set it up so you can hit people in the morning, in the afternoon or the night, and you just start to encourage these people to move. It's a real easy community, real easy entry, right? It's like that, that because you. You try and strength train or attract people, you're going to attract a very small percentage of people that are in that mindset of, like, I know I need to lift weights, let's go do that. But you just get people walking. They'll do it for the social aspect by itself, because they'll like that being able to talk. And. And from there, you can take what Sal was saying about, like, really understanding corrective exercise, because what will happen when you're walking with, you know, 20 people that are in their 60s plus, you're gonna hear, man, my Hip is driving me crazy and my knee. And then you have the opportunity to go, hey, Susan, you know what? That has been bothering you a lot. If you got some time, come by and see me. Or I'll come by and see you and I'll show you some movements that'll actually alleviate a lot of that chronic pain you got going on. Oh, man. And that then, then that opens the door for. By the way, this is, this is what I do. I'm a personal trainer. I help people with. With this. I've got a special passion for our community like that. That's the gateway. And the first goal for you is not really trying to get clients. It's how big can you make these walking groups? Can you make these walking groups so big that people notice them walking down the street? That right there will translate into a business. But focus on that.
- [72:48]
F
I love that. I think, I think that's. Yeah, that's great advice. I think too, like, let you combine both of those together where you're, you know, like at some point you're doing the walk and you can kind of introduce like, more of these mobility moves. Make a class out of it. We've had a lot of interest in these, like, mobility classes. Just people don't do these types of movements and they're very therapeutic and, you know, pain relieving and stress relieving. And so, you know, some kind of a merger of the two. Eventually, I think that'd be a good fit. But definitely, you know, just build and, and get interest first.
- [73:21]
D
Do you have our Prime Pro program yet, Mike?
- [73:23]
I
Yes, sir. That was. Well, my. I have a daughter and she got that for me for Christmas a few years ago.
- [73:30]
D
Yeah. Yeah.
- [73:33]
I
She noticed some things and me that needed some work. So I. In my own life and actually my wife's. My wife as well, she started doing some working out and noticed the difference. But yeah, yeah, I do have. I have Prime Pro and I also. I finished the OCR program.
- [73:50]
D
Okay.
- [73:52]
I
Competition. But I, I appreciate the. The reminder that I gotta start really.
- [73:59]
D
Really, really, really, really low. You're special, dude. You're special. You know, I'm saying you care about this. You're already doing it. You're like that. That's not most people. And if you try and get them to where you're at right away, you're gonna have a really hard time. You got to meet them where they are. Most of them will be very receptive and open for a nice social walk. And that's. That will be your introduction and you start it so it's a free thing. And so a lot of people should hopefully join if you do a good enough job of advertising and telling people about it and that. And then that's the focus trainers always want to think of, like, what should my price be? And it's like first just go prove you can find a community of people you can serve and help. And that's a way you can serve and help a big community and try and grow that from that the business will evolve. And maybe what you find out, we're telling you, go correctional exercise, but maybe when you're walking with 30, 60 plus year olds, they're asking you all diet questions, maybe it's all related, that maybe they want help with recipes and d. And then the business unfolds. But start with, to build the community first and offer something free and valuable. Good walk with all these people. And then, and then. And the other things will come after that.
- [75:03]
B
Yeah, there, there. Some built in communities would be care home, church groups. Yeah.
- [75:08]
D
Great places to pluck.
- [75:09]
B
Yeah. Anywhere. If you, especially if you belong to any of these communities already oftentimes offering a free service in that group for, you know, a specific thing like back pain.
- [75:20]
I
We live in a, we live in a smaller area here in East Tennessee and we go to the, one of the churches here and we've been going there for a little bit. So I'm pretty sure. And that's the, that's the perfect market because they're right, they're right there. So. And this guy. We got a big old parking lot. I mean, we can start walking there. We got a field that we can walk on and perfect.
- [75:39]
B
Ask the church, say, hey, can I do a walking group with, you know, people over the age of 55 or something like that? And done.
- [75:47]
D
If you, if I was mentoring you to build this business, this is exactly how I would start you. I'd say go do that. And then I'd say, come back to me when you got 25, 30 plus people that are walking with you throughout the week. And then I'll tell you the next step. Like that's, that's the main focus right there. And that in itself will be a big accomplishment and moving you in the direction you want to go.
- [76:04]
C
Okay.
- [76:05]
I
All right, Well, I appreciate it. Thank you. Yeah, that'll, that'll be a good start.
- [76:09]
D
All right, Mike.
- [76:10]
I
Yeah. My big question was just how to get in the door. And that's, that's the perfect answer for it.
- [76:15]
D
That's it.
- [76:15]
F
Right on.
- [76:16]
D
That's it, brother.
- [76:17]
B
You got it.
- [76:17]
I
Thank you, fellas.
- [76:18]
D
All right, Mike.
- [76:19]
I
I appreciate it.
- [76:20]
F
Take care, man.
- [76:20]
B
Easy. You know what's funny about this conversation is this is probably the. One of the easiest groups to break into. So if you're like a new trainer and you're trying to get clients, this is actually one. They love community. They love organizing. They're much more consistent. They tend to have more time, plenty.
- [76:39]
F
Of time on their hands.
- [76:40]
B
They tend to have expendable income. And so you, you know, you go into it, like, if you go to a church already real for them.
- [76:45]
F
Yeah.
- [76:46]
B
And you tell the church, hey, I want to do an extra. I want to do a, you know, a mobility class for. For seniors, for who have pain, and I'm a trainer. I want to offer for free. The church will be like, yeah, sure, no problem. And you're gonna have, like, 30 people show up right out the gates. But. And that. That group values this so much. Like, I said when I would. When I would show them some pain relief, it was like you had a customer for life.
- [77:07]
D
Yeah. I think the biggest mistake trainers make here is. Is. Is too fast, too soon. Thinking that like. Like trying to explain to them how important strength training is, and let's do. That's just like, too much that. Because what goes through their head is like, well, I got bad knees.
- [77:20]
B
That's right.
- [77:21]
D
I just had that surgery last year. Like, they're gonna go, this is scary. You tell them a walk or like a stretching mobility class. Okay, I could. I could do that.
- [77:29]
B
They'll show up consistently.
- [77:30]
D
Right. And there's. And it's free. And there's friends and there's people I can talk to.
- [77:32]
B
I'm telling you, you do something like this, you'll show up, and you'll have people there waiting 10 minutes before the class. They'll show up.
- [77:39]
D
I mean, I've given this. I've given this advice to many trainers, and this is not a thing just for him, because he's 64. If you're a young trainer and you're listening to this, that is a massive opportunity, and that is the way you start this. We had somebody who. Who we hired that was lived out in a very small town, one one, one road downtown, and was like, how do I build a business of people and this? And it's like, man, can you imagine this walking group every morning at 7am with 20, 30 seniors all walking together.
- [78:09]
F
What a start with coffee.
- [78:11]
D
Oh, yeah. What a spectacle that would be. It's a walking billboard every single morning.
- [78:15]
B
It's a gold mine. It's the largest segment of the population. It's growing. It's growing, growing. And they have the highest need for exercise, especially for pain relief. And it's a complete gold mine. And trainers often don't even look at it. They tend to look into other areas. It's like, this is a big one.
- [78:32]
E
Our next caller is Emily from Florida.
- [78:34]
B
Hi, Emily.
- [78:34]
D
Hi, Emily.
- [78:35]
E
Hello.
- [78:36]
D
Hi.
- [78:36]
C
How are you guys?
- [78:37]
B
Good.
- [78:38]
D
How are you?
- [78:38]
B
How can we help you?
- [78:40]
C
This is so weird. I'm sorry. Like, I feel like I'm just watching the podcast, but I'm on the podcast.
- [78:47]
D
Oh, my gosh.
- [78:49]
C
I'm good. I'm good. Okay, Well, I do want to say just thank you guys so much for all that you do. I started listening to you guys because I was trying to find CrossFit, like podcasts, and I came across your guys's, which is the complete opposite was of what I was expecting, but it like, literally saved me. So I really appreciate you guys content and education.
- [79:10]
B
Thank you.
- [79:11]
C
But I'll get into my email. I don't know how to split it, so I just wrote it down. Okay, so. And I'm sorry if I am jittery. I'm just nervous.
- [79:22]
B
No worries.
- [79:23]
C
Okay, so about two years ago, I went to my doctor and on a whim, I just decided to get my cholesterol tested. They just wanted to see how everything was going. And it came out to be like, high at the time. They wanted to put me on statins, but they're like, well, let's see how you do. Let's see if you can do it conservatively. I was doing maps programs and Muay Thai at the time. Before that, it did seven years of CrossFit. The cholesterol was 213 for my total, 113 for HDL and then 87 for LDL. And so they're like, okay, we'll give you like six months. We'll check it again. From there, I started doing Whole 30 just to kind of help clean up my diet, try to find if there's anything wrong with maybe inflammation or triggers. And I found that I had some lactose and soy intolerances. So I don't even eat that anymore. So I feel like a thousand times better without having it. My gut's better, my energy is better. And so I take my cholesterol test again, thinking, oh, this is going to be awesome. And it was the same total, so 213. My HDL went down to 111, and then my LDL was 96. And so she's like, well, now there's two. But I was like, well, can I just try again? Let me do it again and see if I can get down lower. And so I come again and this time I got with the coach and I got into a deficit. We started adding cardio to kind of help with my heart health. And I got it checked again. This one was a different doctor and it came back higher at 2, 23, 100 for HDL and then LDL was 113. And so now I'm just like, I don't know what I'm doing wrong. I don't know if it's my diet, because I've cleaned up my diet. I've lived still through like whole 30 for the most part of in like decreased my calories to try to lose some weight. And so luckily the doctor was like, you know what? Like, you're healthy, you're doing workouts, you're doing cardio, you're doing all the things. Maybe it's just genetics because my dad also has high cholesterol and he's like, he's like a long distance biker and he's on statins because his cholesterol is too high. And so I'm just trying to see if I like. First I don't like cardio. And I know because of listening, you guys, I'm like, I don't have to do cardio, but should I be doing cardio for my heart? Is there something that I'm not looking or I'm not asking from the doctors why my cholesterol would be getting worse by doing better? So that's, that's kind of my question and see if you guys can help me or at least point me in the right direction.
- [82:00]
B
Yeah, good. Great question. So should you do cardio for your heart? For overall health, it's a good idea to have a good component of stamina with strength as well. So cardio is not bad. Do you have to do it? No. But if you want to, let's say optimize overall fitness, some is a good idea. So a little bit would be totally fine. You probably notice better performance overall when we communicate to cardio. Oftentimes we're talking to people that overdo the hell out of it or they have a specific fat loss goal. Yeah, like I want to lose fat. Should I do lots of cardio? It's like, no, here's a better approach. So a little bit of cardio is totally fine. And I think it's good for, I know it's good for people to, to Incorporate it. By the way, it doesn't have to be traditional cardio. It could also be, you know, hit style if you're healthy, not a lot of stress. It could be a circuit. You know, one circuit workout can provide that. Higher volume of reps, high volume of reps with low rest periods will give you some cardiovascular benefits. There's a lot of different ways to do that. All right, let's talk about the cholesterol. LDL is the one that is correlated with issues. Okay, so high HDL is good. Total cholesterol, not that big of a deal if you look at the data. I forgot to preface this by saying I'm not a doctor, so I'm a personal trainer, so I say that first. So LDL is the one that's connected to bad outcomes. You can get a blood test that will look at the type of LDL you have. So LDL is general. Then there are particle sizes of ldl and the particle sizes make a difference. So you can request a test that looks deeper at the type of cholesterol.
- [83:44]
D
How she requests that? Is there a name to that test?
- [83:47]
B
No, I think you could just. I don't know. That's a good question. I think you would just say, I'd like to do a test that looks at particle size of my LDL and they should know what we're talking about. Okay, so your HDL is good. It's pretty high. Your LDL is a little high. Ideally you'd want it below 100. Genetics do play a big role. Here are the other things that will play a role. The type of fats that you eat tend to play a role in this. In some people, quite a bit. Some people doesn't make that big of a difference. I could eat as much saturated fat as I want. My LDL just doesn't stay. It just doesn't change. Other people, they need to reduce their saturated fat intake and replace it with other types of fats. So what this would look like is if you're eating fatty red meat, you could switch to grass fed meat. Grass fed, grass finished. Or you could switch to other sources of fat. Fish. You know, it's a great. You know, you could, you could increase things like avocado, olive oil, those kinds of fats. Here's the other thing. What is that called, Doug?
- [84:52]
E
It's called a. Yeah, NMR lipoprofile.
- [84:56]
B
It's an advanced NMR lipoprofile and it counts the actual number and measure the size of bad cholesterol, which would get much more Specific. Here's the other thing. There are some supplements that make a difference that are some stronger than others. So citrus bergamot, I think is. It's called, can have an effect on cholesterol. Red yeast rice extract is a natural statin, and that will definitely have an effect. So it has statin effects in the body, but it's not a pharmaceutical. You can buy it at a supplement store. And if you take that, you'll see a difference. You can also add to that high EPA fish oil. So the clients that I've worked with, who seem to be doing a lot of things right, who are otherwise healthy, who are eating well, and we see some of the stuff, we're like, well, we can improve upon this. I've had them take high EPA fish oil, red yeast rice extract, and then they come back with great numbers. I mean, within. Within 45 days.
- [85:57]
D
Can you give her. Can you give her an example of. If she goes and gets that other blood test, they come back, they break down the hdl, and they say the LDL or ldl. Excuse me. And they say that this many are the big fluffy particles. Like, what is she. What does she want to hear?
- [86:11]
B
They'll tell you in the test. I can't tell you off the top of my head, but I know the test itself has parameters. So it'll tell you, you know, that your. Your. Your small particle LDL is too high, for example. So that test should tell you because the big.
- [86:27]
D
The big ones are healthy and good for you.
- [86:28]
B
Yeah.
- [86:29]
D
And so if. If she's got more of that, less of the small ones, it'll come back as, like, a positive. She's good.
- [86:35]
B
Yeah. Yeah. So that's where you get more specific. But honestly, like, the red yeast rice and high EPA fish oil, I'd say probably set, maybe. I'm gonna. I'm gonna give you an estimate. Like, 70 of my clients didn't change anything. I just took that and they came back and they were like, great.
- [86:54]
C
Did they feel different? Because, like, I don't feel. Yeah. Like, I don't feel like I have a heart issue. Like, when I run, I don't feel bad. I do Jiu Jitsu also, and mma, so.
- [87:04]
B
Oh, you're good.
- [87:06]
C
Okay. I don't have to add more than that.
- [87:08]
B
No, that's cardio. What are you talking about?
- [87:10]
C
Okay.
- [87:10]
D
That's plenty. Yeah, yeah.
- [87:11]
B
You got hella cardio, girl. Yeah. Yeah.
- [87:13]
D
Okay.
- [87:13]
B
You don't need extra cardio. You're good. No, you're not going to necessarily feel when your cholesterol is, you know, whatever, especially if you're fit and healthy.
- [87:25]
I
Yeah.
- [87:25]
B
And this, by the way, this is one. One, you know, measurable factor. Yeah. You know, could you predict somebody's, you know, mortality accurately with an ldl that's like, you're barely elevated, you know, like, probably not great. But if we combine that with, like, fitness activity, diet, stress, blood pressure, then we start to get a more clear picture. But this is one metric. But like I said, if it's weighing on you, I bet if you just took those supplements, you probably wouldn't need to change anything, and you'd see that number go where, and your doctor would probably be happy.
- [88:04]
C
Okay. Yeah. And I wasn't sure how much weight, obviously, to put on it because it seems like, well, the more I look into it, the more I realize, like, it sometimes some people just have higher cholesterol. And I was trying to see, like, okay, is there. Is this number? Does it even matter, you know, or, you know, what other tests? But I'll try that other test and see, because maybe it really isn't anything. And that's just where my cholesterol is. And I'm completely fine.
- [88:30]
B
I guarantee it is genetic. That's because you're fit, you eat right, do all this stuff. It is. Cholesterol can be highly genetic. But also, like I said, look here. Here's not to. Not to throw you off, but look at the data on high, high LDL and the elderly, and you find they live longer. There are people that argue that it's not a bad thing. Now, I've seen the data, and more of the data shows that it's correlated to worse outcomes. Not like, it's not this big red flag, by the way, unless it's super high. It's like this crazy red flag. But then there's studies on the elderly. Like, the people with higher LDL get way lower cancer rates. And so there's a connection, you know, there as well. So.
- [89:10]
C
And then I had one extra question. I don't remember which podcast it was you guys talked to, but you guys mentioned that over training and maybe overly stressed can increase the hdl. That might increase the total. Is that something to also consider?
- [89:28]
B
Yeah, you could throw your lipids off because you're just burnt out. Do you feel like you're overtrained?
- [89:35]
C
I don't know. Because, like, I. I did CrossFit for seven years, and I honestly didn't feel any different. But it, like, it felt good to do it. And then I've kind of traded crossfit for I still do maps program. I do like performance 15 because I like to do MMA and Jiu Jitsu. I like that aspect because I think it's more, you know, as a female you just have to be on your toes. And so I like that aspect. But it's kind of the same thing where I go in and do stuff and I feel fantastic, but I don't feel like, like I have that much energy, but then I do it and then I feel great. So I usually. It's just one of those things I just keep doing because it makes me feel good.
- [90:13]
B
So I don't know how many. And how's your sleep?
- [90:17]
C
My sleep's fine. The only thing is I got out of my deficit and I tried to reverse diet and it was probably one of the hardest things in the world to reverse and try to eat more because I know my body needed more because I was doing a lot, but I just, I had a hard time eating that much. And I don't know, part of me wonders if I'm just doing too much and not eating enough and how much.
- [90:40]
B
Are you training and what are your calories?
- [90:43]
C
I do the massive teen. The only time I don't do the list for that is if I'm doing MMA or Jiu Jitsu or open mat. So three days I'm just, that's all I do those days. Cause I don't want to over train. I maybe eat between 18 to 2000 and that's like, you're probably low.
- [91:02]
D
That's low.
- [91:02]
C
2000 is hard to, to reach.
- [91:05]
B
You're probably eating too little, you're low. I did, I did Jiu Jitsu and I know how taxing three days a week of Jiu Jitsu is.
- [91:13]
D
And then other days you're training.
- [91:14]
B
So I could only lift one day a week when I was doing Jiu Jitsu three days a week and my lifting was three exercises moderate when I was a 20 something year old male.
- [91:23]
D
Really difficult for you to build any muscle while doing that. So it, I mean, okay, so you're strength training hopefully to, to, to build some muscle, build your metabolism. That's not going to happen. At 1800-2000 calories training 6 days a week of anything, it's just, yeah, it's too low for that, you know.
- [91:43]
B
You know, it's an easy way for you to bump your calories, Emily, is when you're doing your, your MMA and Jiu Jitsu is to have a carbohydrate protein drink that you drink during. And so you would have like a shake with some carbohydrates in it. And so it'd be an easy 300 calories that you're having, you know, kind of a little bit before, during and after. And so it would give you an extra easy way to add some calories.
- [92:09]
C
And then one extra thing on that. When I was trying to increase my calories, I like, it got to a point where I was literally eating bowls of cereal or pop Tarts just to get the calories in because I just could not take the volume. Is that something that's okay or should I do a different route?
- [92:30]
B
Yeah. What do you mean? You mean you couldn't eat? You couldn't. You just didn't have the appetite, so you had to eat things that were hyper palatable?
- [92:36]
C
Yes, yes.
- [92:38]
B
It's okay. That's interesting.
- [92:39]
D
Especially at 1800 calories and that much activity.
- [92:42]
B
Yeah. So.
- [92:43]
D
And also, I'm assuming at that low calories, we're also low on protein.
- [92:46]
B
So here, do this if you can. I think if you, if you backed off the MMA to two days a week, maintain, maintain maps 15, drop the intensity and see. And as you start to get stronger, appetite will probably pick up a bit.
- [93:05]
C
Okay.
- [93:06]
B
Yeah. Because here's what over training looks like, appetite wise. Low appetite with a lot of cravings.
- [93:12]
C
Okay.
- [93:13]
B
So over training tends to make you not like, you're like, I'm not hungry, but then you have cravings and it's hyperpowering food. So that's kind of what it sounds like.
- [93:21]
D
Yeah.
- [93:21]
C
Okay.
- [93:22]
D
Yep.
- [93:22]
C
Okay, that makes sense.
- [93:24]
B
Yep.
- [93:25]
C
Okay, well, thank you guys. I appreciate that. I'll definitely. I'll have to listen to the episode again so I can get the supplement list. But yeah, I appreciate all that you guys do. And yeah, I will take that into consideration because I do want to eat more. I know my body needs it. I just, I gotta get there.
- [93:42]
B
Yeah. All right, well, good. Yeah.
- [93:44]
D
All right, Emily.
- [93:45]
B
Of course.
- [93:46]
C
Thank you. Bye, guys.
- [93:48]
B
I'm glad we got to the training part.
- [93:50]
D
Yeah, she's over trained.
- [93:52]
B
She's overturned.
- [93:52]
D
Yeah, for sure.
- [93:53]
B
She's over mma. Jiu Jitsu is intense.
- [93:56]
F
I mean, it's less than probably what she was doing with CrossFit, like in terms of her schedule. But yeah, all of that added up.
- [94:01]
D
Is still a lot.
- [94:02]
B
Oh, yeah. And I'm glad she mentioned her food because you guys have experienced this. Like when you're over trained, it's like you just have cravings.
- [94:08]
D
Yeah.
- [94:09]
B
It's not like a normal appetite.
- [94:10]
D
Well, yeah, and if you're, you're struggling to get to 1800-2000 that you need pop tarts. And so that, I mean, that means you're actually only eating like 1300. What good calories and how many craving.
- [94:20]
B
Yeah.
- [94:20]
D
Which means you're also missing dramatically on protein. Yeah, yeah. No, she's, she's over trained, which now Sal will. Will over training and undereating like that, will it really start to mess with her, her blood, lipids. It can, it can.
- [94:33]
B
It's interesting. You can't. Oh, fast.
- [94:35]
D
Is that the body like, like a protective mechanism that it's doing?
- [94:37]
B
Maybe. Oh, interesting. Yeah, maybe especially with more inflammation, you know, you start to see some, some results from that, you know, from inflammation.
- [94:45]
D
Which obviously real tough to recover when you're training that much and you're not. You're eating that little. Your body's probably in a permanent state of kind of.
- [94:52]
B
But you know, it's interesting. Cholesterol, there's a really strong genetic component in some people.
- [94:56]
D
Well, her dad, her dad's a major runner and sounds really fit. And he still has, still has.
- [95:01]
B
And like mine, like mine don't change. Yeah. I could eat only saturated fat and it just stays the same. And I know other people that just look at, you know, do they still.
- [95:11]
F
Really consider that a huge risk factor? Is that just something you can control?
- [95:14]
B
Total cholesterol, if it's really high is an issue. Yeah, but.
- [95:18]
D
And is it. And paired with other things too, or independent.
- [95:21]
B
Yeah, there's, there's a, there's a condition called hyper cholesthemia, I think it's called, where people have like numbers like 4, 500. Then you start to see some issues. But you know, you're a little bit over 200. Everything else is good.
- [95:31]
D
You're probably okay because I was just saying you're fit, you do all these things. We don't have any other.
- [95:35]
B
LDL is the one. And then if you look closer, particle size is even better.
- [95:39]
E
Our next color is Ashley from Iowa.
- [95:41]
B
Hi, Ashley.
- [95:42]
D
How you doing, Ashley?
- [95:42]
F
Morning.
- [95:43]
B
Hi guys.
- [95:45]
G
This is so crazy actually being on here.
- [95:47]
B
How can we help you?
- [95:49]
G
So thanks so much for having me. My husband and I, we're big fans of you guys. We've listened to you guys for a couple of years now and have learned, learned a lot from you guys. So thank you. So I'll just go ahead and dive into my email here that I had sent. Although some things have changed for the better, honestly since submitting this thanks to you guys. And also we were able to meet with one of your coaches Tyler a couple months ago.
- [96:17]
D
Oh good.
- [96:18]
G
And got some good insight from him. So that was really cool.
- [96:21]
B
Awesome.
- [96:23]
G
So I'm a 36 year old working wife and mom. About 5 8, 130 pounds. I struggled with an eating disorder for about 15 years of my life. Continue to work on improving my mindset around food and body image. I was also diagnosed with Hashimoto's about 10 years ago and have worked with a functional med doctor for the past couple years to address gut and hormonal issues. I currently supplement with testosterone, estradol and progesterone but still haven't. I still don't get like a regular period for over six years. Nutrition wise, I follow a mostly whole food diet and avoid gluten and most dairy. I try to eat around 20 to 50 calories a day and I'm working towards reaching 2500 with a protein goal of 1. However, I find it challenging to increase calories without also increasing fiber too much which often leads to constipation. Fitness has been a huge part of my life for over a decade and for the past six years since meeting my husband, I focused more on strength training. My husband and I share this passion and even built our own personal studio gym which we do hope to turn into a business one day. We've worked with a trainer last year and I was able to get up to about 136 pounds. But then I began to feel inflamed and my digestion worsened. So I did quit working with the trainer. I backed down and with that little bit of a cut I did see the gains that I had built with getting up to the 136. One of my biggest struggles is that every time I start to gain muscle and my clothes begin to fit tighter, I find myself mentally pulling back. I know this is tied to my past struggles with body image, but I am unsure how to overcome that fear while pursuing strength and health goals. I did complete performance and aesthetic programs this past year and my husband and I quickly learned that aesthetic is too much volume for us and Tyler guided us into starting the 40 plus which we are on week six right now I believe.
- [98:48]
D
Awesome.
- [98:50]
G
We definitely feel like that fits our lifestyle a lot better. So my ultimate goal is to overcome the mental block, gain muscle and strength and would love to help others someday. Most recently after meeting with Tyler, I have got my calories back up to 2600 and are hitting my protein consistently about 130 to 150 daily. I've done this for about 10 weeks now and I'm up 6 pounds. I'm starting to feel the mental struggle at this point. I'm wondering if this is too fast of a gain, how long I should bulk, if it would be okay to cut soon as we're going on vacation, beginning of February. And also like what is the best program for me.
- [99:37]
B
Good.
- [99:38]
D
I could, I could see your shoulders and arms through your long sleeve shirt. So I think you're doing pretty good. Just so you know.
- [99:44]
B
You're what? Are you working with Tyler regularly or was it just you met with him?
- [99:48]
G
No, it was just like a free zoom call.
- [99:51]
B
Got it? Yeah.
- [99:53]
G
Yeah.
- [99:53]
B
So the best thing you could do, Ashley, for everything you asked is to continue working with a coach. So this process, having someone guide you is going to be the best thing you could do with the whole mental issue around reverse dieting, my weight, all that stuff. It's also going to help you with your business because you're going to work with someone who's built a business around coaching and so you can ask questions around or just observe how it's organized. So I think it's going to set you up for being a good coach as well. And then, you know, lastly, actually you're gonna have to stop weighing yourself and really looking at yourself in the mirror a lot. There's no other way around it because you don't need, you shouldn't go back on a cut. Six pounds is not only six pounds good that you gain. You probably need to gain more.
- [100:38]
D
Yep.
- [100:39]
B
And I think this is probably tied to your period. You're probably in the teens in body fat percentage, which you probably need to be in the low 20s to start to get regular menses and to feel really good. So I would suggest a few things. I wouldn't weigh myself at all. I would only pay attention to strength. I wouldn't study myself in the mirror. So that means you can get ready and stuff like that. But you know what I mean, when we kind of look in the mirror and study our bodies, don't study yourself in the mirror. And I would also avoid clothing that tends to trigger you, which is probably tighter fitting clothing. And that's really because here's what's going to happen. All of those are going to serve as reminders that oh, I'm gaining weight or what's happening or I need to question this whole process. So you got to get, you got to just disconnect from those things for a while so you can move in the right direction. Otherwise it's going to keep pulling you back.
- [101:31]
D
Yeah. The first part of this process is accepting, understanding. It's you who is getting in your own way. There's not a mathematical equation, a macro diet. We have for you an exercise plan that's going to solve this equation that you're good at. That part like you, you. You probably are somebody who will follow the plan, do the thing. It's the, the mental game that you're struggling with. All the things and stuff that Sal's talking about. And this is the value of having somebody that coaches you, you outsource that. They're the ones who are making decisions. They're the one who's steering the ship. I'm going to trust in them to guide me to the right place. They're the professional. Even though you probably know what to do, exercise, you know what to do, all those things, but you have also accepted and, you know, I continue to get in my own way. And so I'm going to defer. I'm going to defer. I'm going to outsource this and trust the process. That in itself is challenging, incredibly challenging. So I'm with Sal. I think this is one of those situations where this is. We could sit down and write out the perfect plan for you. That's not why you will fail or not get there. It's literally only yourself will stop that from happening. And having somebody help you through that process is the most important part.
- [102:43]
B
To put it differently, Ashley, what it would look like is you work with a good coach and you, and you, and you have complete submission, meaning you just do what they tell you. Because if you listen to your body, you're going to go in the wrong direction. Because your body, because of your past and because of your relationship with your body and fitness. If you listen to your body, it's going to tell you you're eating too much, start cutting, don't do that. Pants aren't fitting right. And it's like all these. But if you submit to your coach and just do what they tell you and ignore your body for the time being, then you'll start to. You'll be able to develop a new relationship with fitness. But it's a process.
- [103:21]
D
And part of what they. They've been taught by us and they will help you through this process, is starting to connect the dots to all the other things. Like you have a. You have a default pattern of what you connect the dots to. How my pants feel, how do I look in the mirror? What does the scale say? They're going to be asking questions like, how's your energy? How's your libido?
- [103:37]
B
How's your strength?
- [103:38]
D
How's your strength? Yeah. How's your mood? How's your like they're going to start to really help you detach from the things that you measure your fitness success by and start to attach to the things that really matter and more important and will guide you towards health. That, and that's, that's a process. It's not as easy as like okay, just focus on these things actually going forward. And you're like okay, got it, I'll do it. It's like, no. Well we'll always keep falling back to our default patterns. They're going to help. That's what they're going to be constantly reminding you of. And then, then all of a sudden it's going to click. It's going to be like, oh wow, okay, I see it, I feel it. And then you, you still end up getting the thing you want, the goals that you have, but it's like, it's a process of detaching from those old patterns.
- [104:17]
G
Yeah, I definitely struggle with like that number on the scale. I try not to weigh very often but I stepped on it the other day and it was 132 which I had gotten down to about 126 after working with the trainer and I had cut a while and for some reason that number, it's just, of course, of.
- [104:37]
D
Course you can't win. Actually let me tell you how irrelevant it is. You're five eight. So my ex was five eight and she walked around at 180 pounds and she competed on stage, ripped, shredded with abs at 1 170. Okay, so weight is so irrelevant. Same height as you walked around at 180 all day. Like it's irrelevant. We, we can, we can, we can put a, I can put a number that's £20 on top of that and make you look even better than you look already. So it's like. And so you got to get past that. You got to get past that. That, that that number has anything to do with your health and fitness has nothing to do with your health and fitness. In fact, it's hurting your health and fitness by focusing on your, in your.
- [105:20]
B
Case it's not, it's a, it's a, it's anti health.
- [105:22]
D
Yes.
- [105:23]
B
So, so do, do something like this Ashley, say I'm not. Because if I just say don't weigh yourself, it's like open ended. So just say I'm not going to weigh myself for 90 days or six months.
- [105:37]
F
Something like that commit to.
- [105:38]
B
Yeah, yeah. And here's what will happen. You're going to hate it at first. You're going to be curious, oh, God, I just how much I feel like I'm gaining weight. Like what's going. But after about 30 days, you'll kind of stop thinking about it as much. And 60 days in, you're gonna be like, this is really freeing. This feels really freeing. But it's gonna take a second. Now the important thing though, Ashley, is the coach. The coach is gonna walk you through this process. It's, it's really like your best bet is to work with someone. Plus you have your question about building your business. One of the best ways to learn how to build a business and personal training is to be mentored. That's right.
- [106:11]
D
I mean, at the bare minimum, if you don't get the one on one coaching with one trainers, the muscle mommy group with Nicole and with Corinne that are leading, that would be extremely valuable because there's many, there's lots of women that are coming from a similar place as you inside that community. They meet once a week virtually with the ladies. And so if, if you can't do a one on one situation, which I highly recommend, the next best thing, in my opinion that we do is the muscle mommy group that's led by Corinne and Nicole. And Corinne has also openly talked about. She's struggled with this in the past herself and was a competitor. And so she can relate and a great person to talk to. And so if you haven't spoken to her or talked to her, that group is extremely valuable.
- [106:54]
G
Okay, well, I mean, six pounds in ten weeks, is that.
- [106:58]
B
Yeah.
- [106:59]
D
Great. It's awesome for someone like you.
- [107:01]
B
Yes. Yes.
- [107:03]
D
We could have done 10 or 12.
- [107:04]
B
Yeah.
- [107:04]
D
Could have done 10 or 12.
- [107:05]
B
Okay.
- [107:06]
G
I struggle with knowing just like, is this fat? Is it muscle?
- [107:10]
D
Is. Doesn't matter.
- [107:12]
B
Listen, doesn't matter right now. It doesn't matter. I'll give you an answer, Ashley. Okay. You need to gain some body fat too, but I know you don't want to hear that. Yeah, no, but to be, to be healthy, you need to gain some body fat too. It's not just muscle, but I know, I know you don't want to hear that.
- [107:26]
D
And if you're, if you're lifting weights and you're gaining weight like that, you're fine. Most of it's muscle. And even if Sal's point, even if a couple pounds of it was body fat, that's still good. It's good. It's the right direction.
- [107:38]
B
I'VE had female clients actually, where we fix their. In order to fix their hormones, their health, we had to. We had to gain body fat. They just did not have enough body fat on their bodies. And most women, if they're walking around in the teens consistently, especially if they have a background of eating disorder, it's not enough.
- [108:00]
D
Yeah.
- [108:00]
B
By the way, low 20s and fit is a great body fat percentage.
- [108:06]
G
Yeah, I know. I listen to you guys constantly, and so I hear this stuff all the time. And it's like my husband tells me, you just. You need to. You need to do it on yourself. Like, what would you tell somebody else.
- [108:19]
B
You know, like, yeah, get a coach.
- [108:22]
D
Yeah.
- [108:23]
G
It's so hard for, like, a workout program, though. Is 40 plus fine?
- [108:28]
F
That's perfect.
- [108:29]
B
Yeah. 40 plus is good. Symmetry is good. Anabolic.
- [108:32]
D
All the 15 models are good for you.
- [108:34]
B
Models would be good for all of it.
- [108:35]
D
All of it's good. Again, like, this is where I want to be careful. This is not a mathematical equation for you. This is not a program issue. This is not a macro issue. That's not your challenge. It's like, there's nothing we're going to say, program wise, diet wise right now that is going to solve the challenge that you're having right now. This is why we keep going back to the having a cut. You just need someone every week when you check in and go, like, you're doing great. Love what I see. Love what's going on. Love what I hear. You're doing great here, Ashley. And then you can pour on to me. I don't like the way this. And you say all those things, and I'm like, hey, it's okay.
- [109:11]
B
You're.
- [109:11]
D
You're doing great. You're doing great. That's it.
- [109:14]
B
Adam's girl voice is my. How I forget I piss some people.
- [109:17]
D
Off, but I do that.
- [109:18]
B
Actually. I'll tell you what, if. Let me sell this. This to you. Okay. Here's what this will feel like later for you, because you already love fitness, but it's not going to be stressful anymore. Yeah, it's going to be a really nice relationship. It's not going to feel like this thing that is kind of lording over you all day, where you're counting and paying attention and where every, you know, you're kind of moving always in this direction or thinking about. It's going to feel stress less, not stressful, and that is going to be so freeing for you.
- [109:48]
G
I do feel like I have to track food, though, in order to eat enough or If I'm wanting to get to the 2600 initially, I have to track protein.
- [109:58]
D
Protein is what I have initially, would be the main thing I have.
- [110:00]
B
Yeah. If your tendencies are under eat, then, yeah. And this is where you'll start. But eventually you'll end up in a place where you don't. But yeah, I mean, I've worked with clients like you, and we had to track. Because if I just left. Let them eat what, you know, how they felt. It's like coming at 1200 calories every day. So.
- [110:19]
G
Yeah. And so when do I get to a point where I can like, cut and see the benefit?
- [110:23]
D
Like, it's. That's hard for us to answer right now.
- [110:27]
B
You know, could be.
- [110:28]
D
It could be a couple months, could be a year.
- [110:30]
I
Yeah.
- [110:30]
D
I mean, it's hard to say. It's hard to say.
- [110:33]
B
At some point you're going to have to. Honest to God, actually, you have to let go.
- [110:36]
F
Your mindset might completely change and surprise.
- [110:38]
B
You, make peace with never cutting again. I'm not saying you're not going to cut, but if you keep thinking to yourself, I'm doing this so that I can cut later, you missed the point.
- [110:46]
D
We're not fixing it. We're not fixing the problem.
- [110:48]
B
It's not going to get better.
- [110:50]
G
So the goal would be to be at 2600 calories for good.
- [110:54]
D
Yes. Yes. The goal is definitely in high teens.
- [110:58]
B
The goal is to be able to get you a regular period.
- [111:00]
F
Yes.
- [111:01]
B
To have you feeling good.
- [111:02]
D
Yes.
- [111:02]
B
For you to feel free, for you to feel like you're not having to check on things and weigh your yourself all the time.
- [111:07]
F
You'll look amazing, too.
- [111:08]
B
The side effect of that's going to be you're going to look better than you've ever looked.
- [111:11]
F
Did you have to go?
- [111:12]
G
Part of the success story is I did have my period come back this month, which.
- [111:18]
F
All right.
- [111:18]
D
Just simply bumping those calories. Look at that.
- [111:21]
B
Yeah.
- [111:22]
D
Look it off right away. That's all. That's awesome. That's good news. See, moving in the right direction. You are moving in the right direction.
- [111:29]
G
Okay. Can I ask you something about 40 plus?
- [111:31]
B
Yeah.
- [111:33]
G
So my husband and I were wondering about, like, the sprints and the steady state cardio. Like, we question whether we're doing it right. We've chose running as the cardio just because that's the equipment that we have. Do you, like, when you do the sprints, do you sprint and then like jump off the treadmill and just rest for a minute or do you walk or how Is that supposed to be done?
- [111:59]
D
So let your heart rate come all the way back down if that means jumping off of it. Or you can push it all the way back. You push it all the way back down to like a two and a half speed or something. The goal is. The goal is to. You're like intervals, right? So you're getting after it really fast and just to spike the heart rate up. And then you and every. This is where everyone's gonna be. This is why it's really hard to program something generically for the.
- [112:19]
B
I cool down better with a slow walk.
- [112:21]
D
Yeah, like, like, that's why I said go back down to like two and a half walk on the. And the time frame is less important. So it's like how long? The next question is normally, how long do I do that for? Well, it's until you feel your heart rate come all the way back down. You can have.
- [112:33]
B
Which might take a while.
- [112:33]
D
You can, right? Yeah, exactly. It might. It might take. It might take you two minutes. Might take somebody else a minute and a half. Might take your husband three minutes.
- [112:40]
B
It takes me 10 minutes.
- [112:41]
D
Right. Everybody's different. So you. That's. I'm waiting to feel my heart rate come down. A generic way to do that without measuring your heart is like, you should be able to have a convert.
- [112:49]
F
You should be able to walk test.
- [112:50]
D
On it next to your husband and he and you guys are having a full blown conversation just like if you were walking outside. Now my heart rate's down. Now I can go again. And then. And then that. That's how I'm doing it. So less about the time, more about that feeling of spiking it all the way up and then letting it come all the way back down.
- [113:06]
G
Okay. And what would be the best program to follow after of 40 plus?
- [113:11]
B
Have you done symmetry yet?
- [113:13]
G
No.
- [113:14]
B
Oh, yeah. Do symmetry.
- [113:15]
D
Symmetry or any of the 15s. Yeah, I like all the 15s for her too.
- [113:20]
B
Right now. Yep. Ashley, can I have someone call you? Yeah, okay. I'll have. I'll have somebody call you.
- [113:28]
G
Okay, cool.
- [113:29]
B
Yeah, let's get you.
- [113:30]
D
All right, Ashley.
- [113:31]
B
Thanks, Ashley.
- [113:31]
D
You got it.
- [113:32]
G
Okay. Thank you, guys.
- [113:34]
B
You got it. All right.
- [113:36]
D
Got this.
- [113:37]
B
It's the, the look of someone who heard what they're. What they need to hear, doesn't want it.
- [113:42]
F
The resistance, dude.
- [113:44]
B
Yes.
- [113:44]
D
That's.
- [113:46]
B
I get it. It's tough.
- [113:47]
D
I forgot. I forgot about the people that don't like the. The My girl voice.
- [113:52]
B
And if you come to me, hey, you know what?
- [113:55]
D
I feel like maybe Maybe the audience hasn't heard me do it to a guy yet because I don't have to the guy when I'm. If I have to repeat a dude, I'll do the same thing. I'll do the same thing to a dude that I have to keep.
- [114:05]
B
You should do a girl voice for a dude just to mess with someone. If you come to me.
- [114:08]
D
Hey, I can't do like 80s bullies.
- [114:16]
F
Just to balance it out.
- [114:17]
D
So condescending. Calm the down.
- [114:20]
B
Calm the down. Relax. Wait till he does his. His other races. Terrible.
- [114:25]
F
Wait till you hear that.
- [114:26]
B
Just kidding. Look, if you. Go ahead, go ahead.
- [114:29]
D
No. What? No, it's tough. Is that. I mean, even at all the times I kept saying it to her, she kept asking program questions, scale questions.
- [114:39]
B
She needs a coach.
- [114:40]
D
Yeah. That is not the problem here. The problem is coaches all the time, the pro. The problem is not the, the math in the situation. It is not that whatsoever. It's not the. There's not an answer in a calorie amount. There's not an answer in a macro. There's not an answer in what program to run. This is literally the mental challenge. Yes. You've struggled with taking care of your body and being healthy and you have attached that to a look in the mirror and, or the scale.
- [115:07]
B
That's right.
- [115:08]
D
And it is extreme and by the way, extremely common. So, and, and, and there's like a spectrum of this. She, I mean, God bless her for coming on and being open enough to share that she's had this, this eating disorder that she struggled with for 15 years. That, that's, that's one end of the spectrum. Most people fall somewhere on that line. Maybe they didn't have a full blown disorder that they'll admit, but a lot of people are on that pathway of that. This, this, this steers them. Maybe they're not like crazy obsessive about it enough where they would say I have an eating disorder. But most people have attached their success and results so much to the scale and mirror they're getting in their own way. So that's all she needs to get out of her own way.
- [115:49]
B
Totally. Look, if you like the show, come find us on Instagram. We'll see you. It's at mindpump Media.
- [115:53]
E
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 bundle@mindpumpmedia.com the RGB super bundle includes maps, anabolic maps, performance and Maps Aesthetic Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels, exercise, 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 resources@mindpumpmedia.com if you enjoy this show, please share the love by way the 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.
- [117:01]
D
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- [117:28]
B
Qualifying credit require.