2761: 5 Ways to Predict Mortality (NO BLOOD TEST REQUIRED)

Summary

Mind Pump: Raw Fitness Truth

Episode 2761 — 5 Ways to Predict Mortality (NO BLOOD TEST REQUIRED)

Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
Date: December 31, 2025

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Episode Overview

This episode unpacks five simple, research-backed tests anyone can do at home—no doctor or bloodwork required—that serve as surprisingly accurate predictors of mortality. The Mind Pump team discusses these tests, the science behind them, and why they often outperform more traditional assessments like body fat percentage. The hosts also coach several live callers on overcoming fitness plateaus, effective use of GLP-1 medications, and lifestyle issues impacting health.

The tone is classic Mind Pump: equal parts science, empathy, and irreverence, with several detours into cultural trends, the realities of aging, and why strength training is the king of exercises for life and health.

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Key Discussion Points & Insights

1. The Five Non-Blood Test Predictors of Mortality

• Grip Strength

  • Explanation: Simple to measure with a dynamometer; correlates strongly with overall strength and mortality risk.
  • Data: Every 5 kg drop in grip strength increases early death risk by 16%, heart disease by 17%, stroke by 9%.
    • [19:12] Sal: "The medical community likes the grip strength test the most… It’s the easiest to administer."

• Single-Leg Balance Test

  • Explanation: Ability to balance on one foot for at least 10 seconds.
  • Data: Failing equals a 4x higher risk of death in 10 years (Study: large sample, strong findings).
    • [06:14] Sal: "People who could not hold for 10 seconds had a 4-fold higher risk of death within the next 10 years."

• Sit-to-Stand Test (from a Chair)

  • Explanation: Number of times one can stand from a chair without using hands in a fixed period.
  • Age thresholds:
    • 50s: <19 reps = higher mortality
    • 60s: <17 reps
    • 70s: <14 reps
    • 80s: <10 reps
  • Practical note: Strength and independence.
    • [12:06] Sal: "A guy your size, doing that much exercise… you’re gonna be fatigued. You throw in a 3-hour day moving things, you’re gonna be dead."

• Sit-to-Rise Test (Floor, No Hands)

  • Explanation: Go from standing to sitting on the floor and back up without hands/knees for maximum of 10 points (lose one point per assist).
  • Data: Lowest scores (under 6) = 6x higher risk of early death (12-year study, 4000 adults).
    • [16:32] Sal: "Those scoring the lowest… were up to 6 times more likely to die early from natural causes."

• Push-Up Test

  • Explanation: How many consecutive push-ups can you do.
  • Data: 40+ push-ups = 96% lower risk of heart disease vs. under 10 (over a decade, men).
    • [18:03] Sal: "Those who were able to do 40 or more push-ups had a 96% lower risk of heart disease compared to men who could barely do 10."

Group Reflection:

• The collective best single test, according to the hosts, is Sit-to-Rise (from the floor), as it integrates strength, mobility, and balance.
  • [19:59] Sal: "That covers everything—mobility, stability, and strength… you can’t cheat it."

Related Insights:

• Bodyfat and Mortality: Surprisingly, body fat percentage is not as predictive; fitness and strength matter more than body composition alone.
  • [05:00] Sal: “I would have thought so…but it pales in comparison.”

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2. Why Strength & Functional Training Are Non-Negotiable

• Strength Training Outranks All

  • Just one day a week has outsize impacts on all these tests/metrics.
  • [22:29] Sal: “No form of exercise will affect all of these as much as one day a week of strength training…Pales in comparison.”

• Balance and Aging:

  • Falls are a leading cause of decline in older adults; strength/balance work can drastically reduce this risk and maintain independence.
  • Sal shares a story of an elderly client whose functional and cognitive decline accelerated after a fall and recovery period.
    • [09:15] Sal: “When you stop moving, the rate at which you decline is exponential…mental, cognitive, physical.”

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3. Application for Trainers & General Public

• Minimalism Beats Complexity:
  • Focusing on practical, compound, and functional movements counters the tendency to over-complicate fitness.
    • [13:15] Sal: “Go from one or two [sit-to-stand] to 15 in six months—even in your 80s.”
  • Progression > Volume for Beginners: Less is more early on; chase more strength, not more volume.
    • [85:18] Sal: “First 3 years of consistent strength training: get strong. Nothing builds muscle like getting strong.”

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4. Social Commentary & Life Trends

• Young Men, Social Skills, and Modern Challenges:

  • Staggering rise in young men (18–24) who’ve never asked a woman out; shifting social and developmental patterns.
  • [24:14] Sal: “45%…almost half…have never in their life asked a woman out.”
  • Contributing factors discussed: video games, pornography, online socializing, changing gender norms, and reduced resilience to rejection.
  • Advice: For these young men, even minimal proactivity stands out drastically in today’s dating landscape.

• Purpose, Identity, and the Rosenthal Effect:

  • Sal describes deliberately “speaking identity” to kids and the measurable impacts of positive expectation and encouragement.
    • [46:13] Sal: “You are intelligent, you are brave…they start to take on this identity.”

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5. Coaching Call Highlights

Kevin (Texas, [56:31])

• Background: 54yo, lost 100lbs using GLP-1 + TRT, still fatigued during regular-life exertion.
• Diagnosis: Under-eating (2000 cal/day for a 230lb man training 4–5 days/week and hiking).
• Prescriptions:
  • Bump cals to at least 2500, cut training volume (3x/week), more walking/mobility on off days.
  • Reverse dieting and psychological support emphasized.
  • [61:56] Sal: “Within days you’ll feel a difference in energy; within weeks, you’ll see the muscle and get leaner.”
  • [65:36] Adam: “We can get you all the way up to 3,000+ calories, feeling better, looking better.”

Sam (Kentucky, [69:00])

• Background: 34, large male, using GLP-1 (Zepbound); experienced in lifting, but previously lost—and regained—100lbs.
• Issues: Burning out with high volume/frequency on low cals (1800–2400/day).
• Advice:
  • Lower volume further; switch to minimalist full-body program (MAPS 15), prioritize steps and protein.
  • Reduce caloric deficit (lower GLP-1 dose); walking only for cardio, no basketball/high intensity until calories rise.
  • [74:41] Adam: “Anything high intensity like basketball gotta go… not fueling the body and supporting that.”

Dallin (Utah, [78:51])

• Background: Busy parent/career, 4–5 lifts/week, focusing on reps near failure (long rest needed, doing ~5 exercises/workout).
• Question: Would more volume at lower rest/weight work better?
• Answer: Stay focused on strength, longer rests; minimalism and progressive overload still king.
  • [80:48] Sal: “Five exercises in a workout is plenty. Go heavier, up your calories, you’ll get better gains.”
  • [85:18] Sal: “First three years: get strong. Nothing builds muscle like getting strong.”

Dustin (California, [86:12])

• Background: 43, previous mailman, now dealing with PTSD, recent sobriety, lifelong weight/diet struggles, stuck in progress.
• Advice:
  • Address root behavioral drivers, not just diet/train mechanics.
  • Suggests volunteering, helping others as a “purpose lever.”
  • Invites him to come in for in-person Mind Pump training/assessment in San Jose.
    • [94:33] Sal: “If you combine that with helping others… this becomes a lifestyle that’s healthy and relaxed and not stressful.”

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Notable Quotes & Moments

• On Tests vs. Bloodwork:

  • [03:29] Sal: “...five ways you can predict your mortality that don’t involve a blood test or even a doctor. You could do them on your own, and they’re remarkably accurate.”

• On Sit-to-Rise Test:

  • [16:32] Sal: "12 year study...those scoring lowest were up to 6 times more likely to die early from natural causes."

• On Falling/Frailty:

  • [09:15] Sal: “What happens when you get older is when you stop moving, the rate at which you decline is quick, exponential.”

• On Strength Training:

  • [22:29] Sal: “No form of exercise will affect all of these as much as one day a week of strength training...Pales in comparison.”

• On Young Men & Social Skills:

  • [24:14] Sal: “45%...have never in their life asked the woman out...That’s crazy to me.”

• On Identity & Children:

  • [46:13] Sal: “So I did...speak identity into our children...Every night I go in there and I do it, and you just see their faces light up.”

• On Reverse Dieting:

  • [64:06] Sal: “Reverse diet is the slow introduction of an increase in calories, high protein in combination with good strength training...the goal is to build lean tissue, which then results in a faster metabolic rate.”

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Important Timestamps

• [03:29] — Introduction of the 5 functional mortality predictors
• [05:00–09:15] — Discussion on body fat vs. strength as mortality predictors; deep dive on single-leg balance
• [11:15] — Sit-to-Stand Test explanation
• [14:17] — Real client progress stories with functional tests in advanced age
• [16:32] — Sit-to-Rise Test explanation
• [18:03] — Push-Up Test and its impact
• [19:12] — Grip Strength Test and medical acceptance
• [19:52] — Team’s choice of the “best” test
• [22:29] — Why strength training beats all other modalities for lifespan and function
• [24:03–34:00] — Cultural trends: young men & dating, social change, confidence, video games, and the modern landscape of gender roles
• [46:13] — Rosenthal Effect: The power of positive expectation for children
• [56:31–63:10] — Kevin’s call: plateaued by low calories, guidance on eating and training for optimal function
• [69:00–77:10] — Sam’s call: re-comp, calorie and training adjustments on GLP-1
• [78:51–82:02] — Dallin’s call: gym minimalism, progressive overload, and strategic strength focus
• [86:12–95:07] — Dustin’s call: breaking plateaus by addressing roots of behavior & purpose, in-person coaching offer

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Tone, Style, and Takeaways

• Language/Tone: Irreverent, practical “plain talk” with science at the center and a compassionate coaching undertone.
• Big Picture Takeaways:
  • Function and strength, not just leanness or labwork, predict health and mortality.
  • Minimalist, functional workouts (and especially strength training) yield the biggest returns for longevity and independence.
  • Regular people and trainers alike over-complicate; real progress is often about less, done better.
  • Broader societal patterns—sedentarism, technology, gender roles—are shaping health and even fundamental life skills.
  • Addressing psychological and behavioral roots is as key as workouts or food for sustained transformation.

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Highly Actionable Closing Wisdom:
[23:07] Doug: “Increases range of motion and strength in that range of motion. People think a lot of strength training now is limiting. No—within the proper context, it’s the opposite.”

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For more:
Follow @mindpumpmedia @mindpumpsal @mindpumpadam @mindpumpjustin @mindpumpdoug | mindpumppodcast.com

Transcript

[Adam]

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[Sal]

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Mind Pump Mind Pump with your hosts.

[Justin]

Sal Destefano, Adam Schaefer and Justin Andrews.

[Sal]

You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode we had live callers call in, we got to coach them on air, but this was after the intro. In the intro we talk about fat loss and muscle gain, fitness, we talk about diet, family stuff, current events. It's always a good time. By the way, if you want to be on an episode like this one, send us your question. Send it to mplivecaller.com now. This episode is brought to you by some sponsors. The first one is Butcherbox. This company delivers grass fed meat, healthy pork, chicken, wild caught fish to your door at incredible prices. So if you like protein, you want it to be healthy, you want to save money, go to butcherbox.com mindpump and on that link new users are going to get your choice of a New York strip, ribeyes or filet mignon in every box included for no additional cost for an entire year. This episode is also brought to by Element. This is an electrolyte powder that's got 1,000 milligrams of sodium. Enough sodium to make a difference. No artificial sweeteners, no sugar. Tastes great. Go check them out. Go to drinklement.com on that link you can get a free sample pack of their most popular drink. Mix flavors with any purchase. Also Maps 15 symmetry is out right now. This is the 15 minute version of our popular program Maps symmetry. And because it's brand new, it's half off. Go check it out. Go to 15 symmetry.com. use the code December50 for the discount. Here comes the show.

[Adam]

T shirt time.

[Justin]

And it's T shirt time.

[Adam]

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[Justin]

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[Sal]

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[Doug]

If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear? [e-mail] I'm talking right now. Hit pause, head on over to my pumpstore.com. that's it. Enjoy the rest of the show.

[Sal]

You can go to the doctor, you can get blood tests, you can get a checkup and they'll try to predict mortality. But did you know there are five ways you can predict your mortality that don't involve a blood test or even a doctor? You could do them on your own, and they're remarkably accurate. We're going to talk about them today. Let's go.

[Adam]

I want to guess at this.

[Sal]

Yeah, well, we know one of them. Yeah, well, we know one of them. It is. Yeah, yeah.

[Doug]

So predictor of mortality.

[Sal]

It is.

[Adam]

So grip strength.

[Sal]

Grip strength's one of them. So there's five that we have really good studies.

[Adam]

Body fat percentage has to be one.

[Sal]

No, it's actually not. So with body composition, to some extent, you can predict mortality. The problem is you can get people who are underweight with very low body.

[Adam]

Fat percentage, and that skews it.

[Sal]

And that. Yes, that makes it actually worse. So. But there's some that are really, they're, they're remarkably accurate. More accurate than pretty much any other test that you could take.

[Adam]

Now, before you go further, just to comment further on the, the body fat thing, I would. Okay, saying it generally like that, like a body fat test. And then that gets thrown out because, like you just said, like, somebody who is under body weight is nearly as dangerous, if not more dangerous than somebody.

[Sal]

They actually have higher mortality.

[Adam]

Right. But I would think that we'd have some good stuff that says if you, like, are a male and you manage between this percent, this Percent. That has to be one of the best predictors itself. Like if you have a range at which you stay in for most of your life, that's got to be like.

[Sal]

I would have thought so as well, but when I, when I was researching for this episode, it doesn't. It actually pales in comparison. Interesting. Yeah, it does, because you could have a guy. Just give an example. Right. You could have a guy that's, let's say, sitting at 20% body fat. Okay, so. Or 22% body fat, which is a relatively high body fat percentage for a guy. Typically, you know, you want to be around 15, 16%. So 5, 6% higher than that. But they could be very fit, they could be athletic, they could be strong.

[Adam]

A lot of muscle.

[Sal]

Yes. And then you could have someone who's sitting, let's say 13, but they just, they're not, they're not strong. They don't have good physical fitness. Their mortality is far worse.

[Adam]

Well, and what rank. What, what that highlights to me is that even in a good range like that, there's still such a wide variance of health.

[Sal]

Yes, yes, yes. So, so let me pull some of these up. Right. So I wrote them down and I wrote down got.

[Doug]

I mean, it's got to be smoking. Non smoking is one.

[Sal]

Another one that's more of a behavior. But these are tests.

[Doug]

Oh, tests. Okay.

[Sal]

Yes, yes. I'll give you one.

[Adam]

Well, you gave us one already. You gave us the grip strength.

[Sal]

And I'll get to that. I'll get to that. But I'll give you some other ones. So one test was a single leg balance test. So they've done huge studies, thousands of people, and here's what they found.

[Adam]

That makes me, that makes me feel so good about the thing that I talked about. Always tell my clients, like, if there's one thing that you continue to do, just do this right here.

[Sal]

Yeah. So when we go through all these at the end, I think would great for us to talk about what we think they're all pointing to. Okay, so, all right, so single leg balance. This is just. You stand on one foot. Here's what the studies found, that people who could not hold the balance for 10 seconds. So people who couldn't do a single leg just balance for at least 10 seconds had a 4 fold higher risk of death within the next 10 years. 4 times higher of just the next 10 years. 10 years. So this is what makes these tests so remarkable, is they'll predict mortality in a decade. Wow. Yes. So regardless of other things. So if you're watching or listening to this, and you test yourself out and you just try to stand on one foot, and you can't do it for at least 10 seconds, according to the data.

[Doug]

Dysfunction of frailty kind of indication, like a downward trend of weakness.

[Sal]

Yeah.

[Adam]

Points to a lot of yeah, too. So, I mean, I want to just repeat what I said because I don't remember what episode that was and what the theme was when I talked about that, but we all shared exercises like.

[Sal]

Yes.

[Adam]

And the single exercise that I thought was one of the best, which would not fall in the average. Which I agree, it would fall in the average category of, like, what people would put up there. You know, it was lit. The ability to step up on a step. So step up on a. On a bench or a step. Balance, hinge over, touch your toe, come back and step down.

[Sal]

Without ever stepping down.

[Adam]

That's right. Without ever. Yeah, without so balancing the whole way through that. And. And it's just simply the ability to step up. The strength it takes to do that is so important. To stabilize is so important. And the ability to hinge and to do all three of those in a single movement. It's what I told all my clients, that of all the things you learned from me, I know how ridiculous this one thing is that we do. Don't ever stop doing this. Just keep doing this.

[Sal]

I think what this points to is a few different things. There's a huge strength component that goes to balance. Okay. So when your balance starts to. When you. When I would train people in older population, older age groups. Right. So people over the age of 60, their balance would dramatically increase or improve just because it got stronger. So oftentimes you're just not strong, and that's why your balance isn't good. Then it also points to other things as well. Inflammation issues with your vestibular system. But really what I think the other part of it is, as you get older, a huge cause of mortality is falling, just falling down. Now, the fall itself doesn't necessarily kill people. In fact, oftentimes it doesn't. But it's what happens after. Yeah, they fall down, they break sidelines, you and then. Oh, yeah.

[Doug]

And then trying to recover and build yourself back up to have function again. Sometimes people, like, they lose the fight and they just kind of. It just spirals.

[Adam]

Isn't it? Also, I mean, that's the. The saying goes, fall and break your hip, die of pneumonia.

[Sal]

Right.

[Adam]

And is that. Is that a lot of that is because so many resources are trying to go to heal when you get attacked by something that is. That can really get you well.

[Sal]

What happens when you get older is when you stop moving. The rate at which you decline is quick, exponential. Exponential. Both mental health, cognitive function, physical health. Because you're healing. You broke something. So now you're in a chair or in bed for a couple months, you see a rap. I'll never forget. I've told this story many times on older shows, but I'll never forget I had this experience. I had a client. I had a woman who trained with me. Her daughter hired me to train her. She was an older woman, so when I was training her, I believe she was in her late 70s. There were already signs of cognitive decline. Okay. Now, you couldn't necessarily tell, but if you knew her well, you, like, her daughter knew, like, her family's like, you know, she's getting forgetful. She's losing her independence. So they hired me to train her. Now, as I trained her, I trained her over the course of a few years, and we did a good job of building some strength and maintaining. But I remember she would tell me the same story sometimes over and over again. So you kind of tell that there was a little bit of cognitive decline at this point. And again, remember, I had. I had started training her already well past, you know, deconditioned. So this was, like, new to her. And I'll never forget, she fell at home. So she fell in her shower at home, couldn't come see me. It was a bad fall, broke her. You know, I don't remember what it was. I think it was her hip was in the hospital, and then she was incapacitated for a couple months and just didn't come back. It was months later. It wasn't years later. It was just months later. I'm at the grocery store, and I'm just grocery shopping, and I see her, and she's totally hunched over, walking with her daughter, grocery shopping. And I went up to her, and her posture had completely changed. I went up to her and I'm like, hey, how you doing? And she remember, this is a woman I trained twice a week for a couple years. She looked up at me. She had no idea who I was. Oh, wow. And she's like, who are you? Who is he? And then her daughter's like, oh, this is Sal. And it was like. It was like six months.

[Doug]

Six months, yeah.

[Sal]

So fast. The decline was so quick because she became incapacitated. So. So that's one. One of them is balance. Here's another one. Sit to stand. So here's what the test is.

[Doug]

Yep, yep.

[Sal]

You're. You. You. You have to go all the way down to the floor without using your hands and then stand all the way up. I love that one. Without using your hands. This one. This one will show. Sorry, no. Sit to stand. That was sit to rise. Sorry. We'll get to that one. Sit to stand is sitting on a chair and standing up without hands. That's the one. For men, anything in their. If you're in your 50s, anything under 19 reps, you have a dramatic increase in mortality. Men in their 60s.

[Adam]

Whoa, hold back up because you switched us there.

[Doug]

So 19 reps.

[Adam]

This is. This is from. This is from.

[Sal]

In a chair.

[Adam]

Okay, From a chair, yes. So just from a chair, getting up with no hands.

[Doug]

Yes.

[Sal]

You have to do at least 19 reps. If you're in your 50s under that, you start to see a real, real sharp rise in mortality. In your 60s, 17 reps. In your 70s, 14 after 80, you got to maintain at least 10. Okay. So it's just. It's just basically box squats without using.

[Adam]

You know, it's. So it's kind of cool to hear these, because when I think back to back when we were training clients inside gyms, these were a lot of exercises.

[Sal]

This was an exercise.

[Adam]

Yeah. In fact, I started. You would hold my hands and you would be able to use it for support and then eventually get to a point where you'd stand up, be able to get up, get down, get up, get up, get up. And I don't remember doing that because I heard some study related to mortality.

[Sal]

It was a squat.

[Adam]

Yeah. It was just a regret. It was the furthest regression. I had clients that just. That was a struggle. If they got out of a chair, they would have to use their hands.

[Doug]

From through the movement.

[Sal]

But.

[Adam]

Yeah.

[Doug]

Assisted.

[Adam]

Yeah. Yeah. So kind of neat to hear it connected to mortality when I know that at least that wasn't my intention when I was doing. I wasn't thinking like, oh, if we get to the 19 of these, we're going to like. It was more like, I can't do a regular squat with this person. This is the. The furthest regression I can think of.

[Doug]

It's interesting. It makes me think of too. You know those gravity treadmills? Like, they figured out with some people that somehow they lose, like, the ability to. To move their legs, but then they put them in these kind of suit and they have them. It actually like, moves their legs for them to the point where it. Eventually it trains their neuromuscular system.

[Sal]

Again, yeah, underwater walking helps quite a bit because they're just not strong enough.

[Adam]

Yeah.

[Sal]

To walk in any case. So just for, just so people get an idea of, you know, what you could accomplish. Like I had, I had several clients in their 80s, which is not, that's not a large demographic for personal trainers. But I actually had, at some point, just because doctors referred people to me, I had quite a few clients in their 80s. And we could do, you know, sitting on a bench and standing up, we would routinely get 20 to 25 reps. Yeah. Okay. This is saying be able to maintain 10. Now again, just to give people some context when they would come hire me at 81 years old, couldn't even do one, one or two. If we were lucky. It was usually me helping.

[Adam]

Yeah, that's, I had to assist a lot of people.

[Sal]

Yeah. But go from one or two to over the course of six months be able to be like 15.

[Adam]

Yeah.

[Sal]

So your strength can dramatically.

[Adam]

I love that you're sharing this because one of the things that you're taking me back here too is me having to encourage them like how far they had come. You know, they're not, they're, they're not barbell back squatting yet. They're not doing anything crazy or what. Maybe somebody else. But hey, we just moved you from a category that is all cause mortality years, that's right out of that category. That's a massive, huge win and progression for you. And so for the trainers that are listening, that have clients like this and, and, or the clients that are going through this right now, you know, you may not think it's that impressive, but to go from I needed help getting out of a chair to I can get up 20 times by myself is a big win.

[Sal]

Huge win, huge win. When it comes to mortality, let alone doing squat with weight or dumbbells or any kind of resistance, which again, just to encourage people, lots of studies show this, we have lots of experience with this. Your ultimate potential may change as you get older, but your ability to get stronger is. They show, they show studies with 70 year olds versus 30 year olds, the strength gains are very similar in terms of percentage of gain. Now at some point, of course, the potential is lower. You're not going to get as strong as you could have gotten in your 30s, in your 70s, but you could get way stronger. So that's, you know, just again for, for some encouragement. All right, the next one is sit to rise. That's the one I confused. So sit to rise is you, you start standing and then you go all the way to the ground and then stand all. So you go all the way, sit on the floor and then stand up without using your hands. So this is a test. Now you, you. It's. You start with 10 points. So I'll explain how this works. One point comes off every time you have to use a hand, a knee, or an arm to help yourself up. So anytime you have to put your hand on the floor or get on your knee or do something like, you take a point off. People scoring the lowest on this, it was a 12 year study done with 4000 adults. Those scoring the lowest were up to 6 times more likely to die early from natural causes. 6 times more likely to die early. And what's a low score? Under six.

[Adam]

Oh, under six is a low score.

[Sal]

Wow.

[Adam]

Because you easily can see someone's going to get at least 211 hand and knee.

[Sal]

Yeah.

[Adam]

On the ground is like pretty. Pretty. That's just a prop. Yeah.

[Sal]

Because that's like mobility.

[Adam]

Oh, yeah.

[Doug]

Part of my assessment, like when I first was a trainer, was like having people start on the ground, the floor, and you can't use your arms or anything to get up. You got to figure it out.

[Sal]

Yeah.

[Adam]

I would actually lay them. I'd pancake them out. So you have to sit up. So we had the core strength to sit up.

[Doug]

They're laying down. They got to get up.

[Adam]

Yes. And then you have that hip mobility to get your legs kind of underneath you and then to get to a split stance and then stand all the way up. And can we do that with a. I just. One of our trainers was doing that with somebody just the other day.

[Sal]

Really?

[Adam]

Yeah, yeah, yeah, yeah.

[Sal]

So what's cool about this? Is it. This test, it demonstrates how your whole body works together. Because some tests will isolate one part of the body versus another. This one's like everything. Like, you got to be able to get up off the floor. You're using the whole body.

[Doug]

More accurate to me.

[Sal]

Yeah, it is. It's also one of the harder tests to do. But I tell you what, I don't know how many people in just their 50s.

[Adam]

Yes.

[Sal]

Could do this.

[Doug]

Oh, yeah. Big challenge.

[Sal]

Big challenge for a lot of people. And this also adds mobility as a component. Not just strength, but you have the mobility to move and maneuver your body. So. So that's another one. That's cool. Yeah. The next one, let me see. We had sit to rise, push up test. This is an easy one.

[Doug]

Of course.

[Sal]

They did a study of 1100 men for over a decade. So what's cool about these studies by the way, is huge sample sizes. Been a long time, lot, lot long periods of time.

[Adam]

Yeah.

[Sal]

And they're, they're easy tests to do. So the problem with like diet tests.

[Adam]

And lifestyle tests, so hard to adhere to that for extended period of time.

[Sal]

Yeah. It's also like, it's all a bunch of surveys. So it's like you follow people for a thousand people for 10 years. Yeah. What are they doing? Reporting what they ate once every year. Yeah. And so it's. How accurate is it? Yeah. How many tomatoes did you actually eat? Like, you know, you don't know. This is like you show up and do some pushups and then go home. And it's pretty objective. So 1100 men for a decade, those who were able to do 40 or more pushups had a 96% lower risk of heart disease compared to men who could barely do 10. So if you can't do 10 push ups or you could do 40 pushups, the difference in your risk of heart disease, 96% at what age? This was all men.

[Adam]

All men.

[Sal]

Yeah, this was all men. So. Wow, that's substantial.

[Adam]

40 is legit.

[Sal]

40 is legit.

[Adam]

Yeah.

[Sal]

40 is legit.

[Adam]

Yeah.

[Sal]

Forty.

[Adam]

40 is legit. It is most, I'd say most relatively fit guys can bust out 25, 30, no problem.

[Sal]

Yes.

[Adam]

But 40 is a good.

[Sal]

But under 10 is where you start to see real.

[Adam]

Yeah.

[Sal]

Real issues.

[Adam]

Yeah.

[Sal]

And then last is the grip strength test. The reason why the medical community likes the grip strength test the most is because it's the easiest to administer. So like all the ones we talked about, Sit, sit, stand up.

[Adam]

Yeah.

[Sal]

Require sit to the floor. You know, balance on one leg. Like this is like you get a dynamometer. It's in your office. Here, squeeze this. Let's track. Every time you come in, you're going to squeeze this and we're going to see where you're at if you're going up.

[Doug]

So now because muscle recruitment and. Yeah. How like easy it is for you to really like generate and localize that force.

[Adam]

So, so let's have a fun little debate or discussion about this then. Like, of what do you would you.

[Sal]

Value the most if I had to pick one.

[Adam]

Yes.

[Sal]

Oh, easily the sit to the rise.

[Adam]

To get all the way up. I agree.

[Sal]

Yeah, I agree. That covers everything. Yeah, that covers everything.

[Adam]

Yeah, I, I agree.

[Sal]

The grip strength test is just easy. It's just easy to do.

[Doug]

Yeah.

[Sal]

And you have to pick things that are easy to do. You know, it's by the way it's, it's just a process.

[Doug]

Practitioners would be rad if that was like, you know, standard.

[Sal]

Yeah. By the way, the grip strength test is not bad for predicting all cause mortality. It's pretty damn good. I mean for every 5 kilogram drop in grip strength, early desk risk goes up 16% and heart disease risk goes up 17% and stroke goes up 9%. So every 5 kilos of lost grip strength. But again it's just the proxy for overall body strength. If you have a good strong grip, you probably have overall strength in your body. And it's again, it's an easy test. It's like a dynamometer, super cheap. Every doctor's office can have one. Here, squeeze this and see what happens. Now the risk of the grip strength test one is that someone listening could.

[Adam]

Just practice older could just practice that.

[Sal]

They'Ll sit in their chair at home.

[Adam]

Yes.

[Sal]

And just squeeze a gripper and that way that their test gets stand up.

[Doug]

Or split stance too. Like you know, see if you can actually generate force when you're in an unbalanced.

[Adam]

This is why I think the one that we all agree on is the best is because you, if you can accomplish that and get good at that.

[Sal]

You'Re gonna do a lot of things.

[Adam]

You, yes, you have, you have accomplished something. Mobility wise, you've definitely accomplished something. Stability wise, definitely accomplished something. Balance strength wise. I mean you've got, that's right, you could, there's no, there's no cheating that test or cutting corners on that test. I think that's which is also to me the progression of that is the one I'm talking about. That's why if I could get, once I got a client to be able to step up, balance, hinge, touch their toe, come all the way back.

[Sal]

Also one of my favorite exercises.

[Adam]

Yeah that, that was such a good movement and I know it doesn't get talked about a lot, but for your average client who cares about longevity, such a good movement to incorporate and teach was always a statement.

[Sal]

Now here's what's interesting about all this, right. You have all these tests that I just said that are great predictors of all cause mortality. Now let's think of the average. Let's just think of the population of America or western societies and we're going to try to improve their mortality. We're going to try and get everybody to live longer and live better. So better health span. There's a few stumbling blocks because I can make all kinds of recommendations. But are they going to do it? Can they Stick to it. How much time is it going to take? What's the like how effective is it for the time spent doing it? You can't just. Here's what a lot a huge, some.

[Doug]

Of the big mistakes, big learning curve to it.

[Sal]

Lots of health professionals and longevity experts, they've got great advice, but they don't take into consideration are people going to do it and how much are they actually going to devote to this and what's the consistency and what's the payback for the time that they're actually like. You have to look at the real world and I'll tell you right now, no form of exercise will affect all of these as much as one day a week of strength training. That's it. Why do I like it so much? It's one day a week. One day a week. There's no other form of exercise that would improve all of these things as much as strength training. In a one to one comparison, you pick any other form of exercise for 45 minutes once a week versus strength training 45. Pales in comparison.

[Doug]

Pales in comparison, increases range of motion and strengthen that range of motion. I think people are, are a lot of times have this misconception that like a lot of strength training now we're limiting range of motion. We're not as flexible within the opposite.

[Sal]

Not proper strength training. No, no, not at all. All right, got some other interesting data for you guys. This I would, I would, I would say is good and bad news for young men. So this is wild. So I was watching this clip, this gentleman was talking about just how different this young, the younger generation of men is from previous generations of men in regards to. Well, trip off these stats. I couldn't believe it when he, when he said I double checked and he's. This is what they're showing men between the ages of 18 to 24. Okay, so young men 18 to 24. Yeah. What percentage of them have never asked out a woman to on a date? Oh, never.

[Adam]

I've seen some.

[Sal]

Not like they've done it once or twice.

[Doug]

Like right now the current.

[Adam]

Yes, it's a large percent. Right. It's a large percentage.

[Sal]

What percentage have never ever percentage asked.

[Adam]

The girl out over 60.

[Sal]

Well, no less than that, but okay, 45%. Almost half. What? That's. Listen. Weak. Listen, when we were growing up at that age group between 18, 21. Listen. How many guys would you think in our, when we were in that age group had never asked a woman out? Like almost none.

[Doug]

Yeah, I mean, okay, so unless you're just like isolated nerd.

[Sal]

I don't.

[Adam]

Okay, so. Yeah, but now you have to just the bullshit. Just wait a minute. Wait. All those 20 year olds feel terrible right now.

[Doug]

Yeah, well, again, this is where the nerds took over and okay, now we're ruled by nerds.

[Adam]

Okay, so yeah, so that.

[Doug]

What do you expect?

[Sal]

What do you expect? You just go down.

[Adam]

Hey, all, let's, let's speculate on all the reasons why.

[Sal]

Well, let me add one more stat because it's going to add to your speculation. Okay, okay, okay, so 45% of men 18 to 24, which is crazy to me, have never in their life asked the woman out how. What percentage of men under 30 are just like. I'm not even pursuing. I'm not even gonna try to date under 30. 63%. What a majority. A majority of men under 30 don't even. Aren't even.

[Doug]

They're waiting for the robots or what?

[Adam]

What? Why is that stat higher? That's confusing to me.

[Sal]

No, no, they've asked women out. At some point they just gave up.

[Doug]

And then they just gave up.

[Sal]

63% are like, I'm not even gonna ask. I give up.

[Doug]

Oh, come on, guys.

[Adam]

All right, so. Okay, now let's hear all the speculation. Yeah, yeah, yeah. Let's piss some people off.

[Sal]

So, well, so with this guy, with this girlfriend, what this guy was saying is that, he said that that social connection has been replaced by forums, the Internet and pornography and pornography.

[Adam]

Pornography and video games have trapped a lot of young boys in the inside the room.

[Sal]

It's sapped the energy that. Because it's scary. Like the truth. If you're man and you're listening, you know what I'm talking about. Women, I don't think understand this because we're the pursuers. Typically. It's scary. You got to go ask a girl out. Like she's probably going to say no to you.

[Doug]

Yeah.

[Sal]

And you got to get your crap together because, you know, women don't just talk to you and you got to figure things out and you got to get rejected and you got to put yourself out there. It's scary.

[Adam]

Here's another one that's a bit controversial, but it's also true, is that women date across and up. And women have been kicking our ass at a lot of things in the last two decades. I mean, when you look at college graduates, when you look at the testing like you look at what women, Women and jobs.

[Doug]

Women are definitely in the academic setting for sure.

[Adam]

Yes. Women are beating guys at a Lot of things. Or elevating growing, however you want to position that. And so you. And then guys are locking themselves in room, jerking off, playing video games. And it's like you, it makes it even more difficult to go. You know, you're the, you're this kid who's been playing college. You're 22 and you've been messing around, playing Call of Duty and watching pornography the whole time. And you see this beautiful chick, but she's. She's midway into getting her masters and she's got some intern at this great job. It's like she ain't dating you and you know it.

[Sal]

Yeah, but here's, here's the, here's the, the good news, because here's the truth. And I would love, I mean, I bet you can ask any young woman you got 45% of dudes at that age group have never asked a girl out and 63% aren't even trying anymore. But if you're a dude and you just talk to a girl today, who's admitting this? These are surveys. These are lots of surveys.

[Doug]

Just this random survey.

[Adam]

So you.

[Sal]

The good news is this. If you're a dude and you got the balls to just introduce yourself to a girl, you're like a huge advantage. You look like the man. Like, man, look how confident.

[Adam]

So you think that bas. But with. Okay, what's your, what's your argument to what I'm saying then right now? Because that, that kid is not going up to that girl and he knows he's going to fail. That's why he's not doing it.

[Sal]

Listen here, I'll, I'll ask you think.

[Adam]

That you think that he.

[Sal]

I'll ask you, dude that grew up without money and all the stuff that you said. I grew up in a d. Listen, you were confident. Well, you, you, you put yourself out there. You had a mouthpiece. And I'm sure you had to work on that. You had to practice that confidence. Here's the truth. And again, when this is the other truth, women tend to date based off of the potential they see in a man, not necessarily what they see now.

[Adam]

Okay? So, yeah, one, and that's confidence. One, I was gifted with some of these things, right? Two, I was, listen, I was doing shit. 15 years old, start my own little business hustling by the time I was a junior in high school, getting up at 4 o' clock in the morning, working before school, working afterwards. So if you're a girl and you're only in high school and you see what I'M doing.

[Sal]

Yeah, you, you.

[Adam]

I would think part of that is like, okay, he's self motivated, gonna do his thing. Like so that that has to play a role.

[Sal]

Yeah. But I don't think they were like, look at Adam waking up early to go to work. You drove the crappy brown car, you had the mold inside of it and all that stuff. I think because you just, you went out and talked to them hanging down ahead, you know.

[Adam]

Yeah.

[Sal]

I don't know if, if half dude, half the dudes have never asked a question girl out.

[Adam]

I think a lot if you're a.

[Sal]

18 year old guy and you see a girl and you want to go talk to her, I bet if you approach her and talk to her, she's going to be like, oh my God.

[Doug]

It'S a mentality, dude.

[Sal]

Yeah.

[Doug]

Yeah. I just don't think they're getting enough exposure to that. Like really understand the value of pain and, and rejection and like, you know, failure. It's just not stressed enough. And, and it's not stressed in either video games either because these respawn and everything's fine. You know, we had to like literally start over, scramble to try and get some code just to stay like at some level. Otherwise you go all the way back to the beginning days and days that we put in.

[Adam]

Well, you lost. Well, you were like me too in this with. Because I admittedly played video games too. But different though. Like everything was different. My buddies and I, we would play games for a while. Video games for a while.

[Sal]

But it's sick of it.

[Adam]

You do you get sick of it? Yeah. And then you go outside and you play football and basketball and baseball and you or whatever, kick the can, you name it. I did it. All right, so you didn't. You weren't like these games now suck these kids into the screen so engineered, dude.

[Sal]

Yeah.

[Adam]

And they, and so these kids will socialize in there.

[Doug]

It's like this whole thing where they're.

[Adam]

Just hanging and so, you know, and, and you can't tell me that a lot of the girls mature faster than us. So you're this 17, 18, 19, 20 year old girl and you're looking at these boys who put headsets on and talk to each other for eight hours on the weekend on video games. Like that's not attractive.

[Sal]

They're not even talking to you.

[Adam]

But even if you did like what do you. What is he gonna talk to her about? Like the new skins on Call of Duty?

[Sal]

No, no, you gotta try. That's how you learn. Let me ask you Guys, this. How many times do girls say no to you guys?

[Adam]

You can't use this as an example. We grew up at a different time.

[Sal]

Never. All the time.

[Adam]

All the time.

[Sal]

All the time, dude. That's how you learn. No, and the energy, like there's an energy that.

[Adam]

I mean, I'm not, I'm not. Just let me ask you guys this to make it clear. I'm not arguing with you that I do think that's a fact.

[Sal]

Let me put this, Let me put. Let me ask you guys this. Knowing what you guys know now, grown men, all your wisdom, all that stuff, and I snap my fingers, you guys are 18 years old, and I'm like, go get three girls phone numbers right now. Yeah. Would it be a piece of cake today compared to how it was in the 90s?

[Adam]

I. I think the way that was.

[Sal]

Yeah. Today, the first.

[Doug]

I mean, bunch of lazy dudes.

[Adam]

I mean, so I say, like, go get a job, read a book. And you would probably attract those girls. They'd come to you. You wouldn't even have to go go to them.

[Sal]

Yes, yes.

[Adam]

So that's. You would be such an anomaly to me if you're that. That guy who's working hard, reading, trying to.

[Sal]

Well, here's what my argument.

[Doug]

Encouraging for these boys.

[Sal]

Here's my argument. My argument is this. As a young man, you have a driver that pushes you beyond your comfort zone. One of them is your sex drive. And it's not getting quenched with endless pornography. You also have a drive for adventure, which you're not just beating level 65. Okay. Those two things. And then talk about, read a book and all that stuff. You know how you figure that out? You go try to talk to girls and they keep rejecting you, and you're like, I better get my crap together. Yeah. Like this.

[Adam]

Better have something smarter to talk to her about.

[Sal]

Women are gay video gamers. And this shapes you as a young girl.

[Doug]

Your hygiene.

[Adam]

Yeah, forget about that.

[Sal]

You can't present yourself like a dumbass.

[Doug]

Yeah, exactly. You look like shit. No wonder nobody's telling you that.

[Sal]

But it's wild. 45 between 18 and 24. The first time I think I approached a girl to talk to her, I think I was like 13, you know, 18 to 24. That's crazy to me. Yeah, that's wild. But now I put myself in their shoes. If I had endless pornography and video games, I mean, I might. I might be in the same boat.

[Adam]

Yeah.

[Sal]

You know, but the good news is for young men listening, there's not a lot of competition, bro.

[Adam]

Are we switching. Is it, Are we, are we, are we swinging back? I mean, is it coming back the other direction or is it getting worse?

[Sal]

I think, I think some awareness is.

[Doug]

Coming around and maybe in pockets, but yeah, I don't see it.

[Adam]

I have such a hard time because I feel like we're in a bubble whenever we talk about topics.

[Doug]

We try to generalize all this stuff. But yeah, half of it I don't see. So it's like, it sounds cool, but yeah, I don't, I don't. I mean, I see little bits of like trying to correct in some kids getting it and it just driven.

[Adam]

It's like this perfect storm too, of like you have the, these, these boys that are, for a lack of a better word, pussified, you know? You know, in this direction while we're pushing this narrative on the other side and it's like, it's, it's, it's just driving a wedge between them.

[Sal]

You know, what happened here? We'll get controversial. Since you brought this up.

[Adam]

Well, I'm trying to force you that direction.

[Sal]

You know, do you know what happens when there's weak, when there's no male leadership?

[Adam]

Yeah, the women step up.

[Sal]

Women change.

[Adam]

Yeah, they step up. That. I mean, if you look at so these, these, when you have these, you hear these conversations even when like someone like Adam Lane Smith comes on and it, it triggers some people and the women are like, it's not our fault. Like, we men need to step up. And they're, they're part, they're right. There's a part of them that's also true. You know, it's like. And I think it's, it's, it's less about. It's less to blame a sex. It's more to blame society and a narrative that's been pushed. We've been pushing this to boys, play video games, watch pornography. You know, their, Your friends can be online. And we've been telling girls, go out there, kick ass in the, in the in boss pitch world. And the two of those just don't work really well together. They just don't. So it's not a, it's not a girl problem. It's not a guy problem. It's a social narrative that's been pushed for two decades plus now. And we've just seen it get further and further. Now what I hope is that we're, we're living through, and our kids are living through the most extreme time and we start to kind of find somewhere back in the middle Somewhere as I don't think, I don't think what I just said the extreme is, is necessarily bad. There's, listen, so I married to a boss bitch, right? So it's, you could totally have that mentality. And I played video games too. So it's like, it's not like video games are evil. Girls that are like strong, independent women are evil. It's like there's, there's, there's a balance. There's a balance there.

[Doug]

It all works. Like. Yeah.

[Adam]

And I, and I hope that we, we start to come back. Do you, do you guys feel like. Or do you get worried for.

[Sal]

Well, I know what the data is showing on young men and they're, they're in droves turning to, to faith. I think they're looking for structure. They need, they're looking for meaning. Courses that help men break the addiction of pornography are exploding right now. So there's a lot of awareness that's.

[Adam]

Happening right now, which is good because that data on exercise, morals, discipline, structure, definitely. When you think of what, what does video game, what's the bad side of video games? Pornography, the lack of morals, lack of discipline, lack of structure, those things. And so just simply going that direction will help that out. Yeah, totally. So totally. And I do feel like you see the kind of the counter with women too. You see more and more women speaking up on like the, hey, the sacrificing the family to go have the career isn't what it was meant what we all thought it was. And so you hear a lot more of that. And so maybe we come back by our kids age.

[Sal]

I don't know. Yeah, I hope so.

[Adam]

I worry about that sometimes.

[Sal]

Let's talk about nutrition. I want, yeah, I want to bring this point up. We haven't brought it up in maybe five or six months, but I think it's such a good, it's such a great way to reduce your calories without eating less and actually making your food healthier. And that's simply taking your total red meat and just going to grass fed. And it's the same amount, same size steak, same. Everything's the same. 10 ounces of steak versus 10 ounces of steak. But it's lower in calorie and higher in protein because grass fed meat is leaner and it has a better fatty acid problem.

[Adam]

I remember when you first brought that up on the show, we looked at the difference. I was really surprised by that's hundreds of calories. Yeah, it's, it's a major difference.

[Sal]

Doug, can you compare like A couple like, like, you know, common cuts. One being grass fed, one being traditional.

[Adam]

You know, I know butcher box is where we get all, all of us get our grass fed meat. I have to say something about butcherbox since you're bringing this up. I'm, I'm back on my kick right now and I'm, I'm tracking my protein as we teach everybody first. Right.

[Sal]

I saw you work out like three times last week. Yeah.

[Sam]

Yeah.

[Adam]

Don't time.

[Sal]

You have to get in.

[Adam]

Don't want to build a reputation.

[Doug]

Always keep track.

[Adam]

He's just. Then I see him in there. Extra.

[Sal]

No, shut up, bro. Doing something.

[Adam]

Butcher blocks. Chicken nuggets, dude.

[Doug]

I've been living off those.

[Adam]

Every, every three is 10 grams of protein.

[Sal]

Yeah.

[Adam]

So you get, you know, like literally. That's a salt, bro.

[Sal]

They're the best.

[Adam]

Yeah.

[Sal]

Chicken nuggets.

[Adam]

I used to. So back in my. I didn't realize early days, I used to do like the 20 packs from McDonald's. Like, terrible. The awful fake stuff. Right? 50 grams of protein in just 15 nuggets. I crush 15 nuggets like easy, easy, gluten free. It's become my, my late night when I'm trying to get extra protein. Heat them up in the oven like super fast. Yeah. So it's, it's been kind of a.

[Sal]

Go to give me, give me an example of grass fed versus traditional.

[Justin]

So the protein content is very similar. It's just a little bit higher on the, the grass fed. It's the fat profile that's very different.

[Adam]

That's the point he's making. He's saying that it's the same protein or higher with less calories. Yeah, less calories. Eight to 12 ounces.

[Sal]

Yeah. What are you looking at?

[Justin]

Yeah, I'm trying to find a good comparison here. Yeah, just give me a sec.

[Sal]

Yeah, so it typically what you'll see is in the same cut, it's like a normal serving, 100 something calories.

[Adam]

I remember when we looked at it.

[Sal]

Easy and you're eating the same amount. I like it because it's easy. It's like here, you want to cut your calories in an easy way and not feel like you're eating less because you're not.

[Adam]

Yeah.

[Sal]

Here, just switch your grass fed.

[Adam]

Yeah.

[Sal]

Calories are automatically lower, so. Yeah. Yeah. We don't need to wait for you, Doug.

[Justin]

Yeah, well, I'm having a hard time.

[Adam]

Finding a good one.

[Sal]

No problem.

[Adam]

We talked. Sal brought it up before. It surprised me. It was, it was enough. It was enough of a number that I'd actually never even looked at it like that. Like, I mean, look back now. I think back when I was competing and always trying to like shave calories here, there.

[Sal]

Oh, that would have been creative.

[Adam]

I mean, that would have been a really cool strategy. Super easy go. I would have actually gone back and done non grass fed and non prep. Right. So when I'm like off season and so and bulking and putting. Yeah. An easy way to cut is like I'm not even switching anything but just going to grass fed and shave 150plus calories.

[Sal]

I found a sport that I can't believe exist. Well, I can believe exists. One that Justin would probably do.

[Adam]

What is that?

[Sal]

Doug, can you pull up. Did you get the videos of Run it? I did you show a clip?

[Adam]

Run it.

[Doug]

Look at repost.

[Justin]

I do have some numbers here.

[Sal]

Oh, thanks.

[Justin]

Finally.

[Sal]

So well edited in and the appropriate part.

[Justin]

Hey, I just like to highlight my, you know, my Google skills here. I know you guys find me to be very, very good at it.

[Adam]

So, you know, he'll edit the show like right after he's not using.

[Sal]

This is how Doug does searches. This 6 ounce ribeye grass fed versus 6 ounce grain fed ribeye, which has more. That's why his search is.

[Doug]

Listen, I think he still uses Ask Jeeves.

[Justin]

I don't believe that's the search I did. But I'm not going here and defend myself. Okay, so you get a lot of results. Sometimes it just don't have the details you want. Okay, so we have grass fed beef, 8 ounces. This is ground beef is what they've used.

[Adam]

Okay.

[Justin]

Grain fed 8 ounce. So for example, the grass fed is 432 calories. The grain fed is 568.

[Sal]

Yeah, there you go.

[Justin]

Total fat, grass fed, 28 grams grain fed 44. And then getting down to the protein, grass said 43 grams 38 for the grain.

[Adam]

So there you go.

[Justin]

I'm gonna bookmark this.

[Adam]

But that was how many ounces you said were you 8 ounces.

[Sal]

It'll come up.

[Adam]

So you're. So you're talking about higher protein, lower calories by over 100.

[Sal]

That's what. And it's 8 ounces. They're both 8 ounces.

[Adam]

Yeah, that's solid.

[Justin]

But you know, it's not only that. It's just so many other things. Vitamin K is higher Omega vitamin.

[Adam]

Your omega balance too.

[Sal]

Way better.

[Justin]

Just all kinds of different things.

[Sal]

It's less inflammatory.

[Dallin]

Yeah.

[Sal]

All right, Doug, pull up the Run it video. Okay, so this is a new sport that is. I would place it. It's a little bit lower than the slap sport where they just blast each other in the face.

[Adam]

It's lower, bro.

[Sal]

You know what I mean? Like this, like that's just peak. Idiot.

[Doug]

This is just a drill that we would do all the time in football and rugby. Like, it's just. They made it into a sport. Like, this is literally like with no pads. No pads.

[Sal]

You just blast each other.

[Doug]

Oh, yeah. That was my first introduction.

[Adam]

There's a name to that, Justin. What's that called? It's called. When you. Are you talking about where they. Where you line up.

[Doug]

Oklahoma drill.

[Adam]

Yeah, that's what is.

[Sal]

Look at the size of these guys. Watch, Watch.

[Adam]

Except this is just.

[Sal]

They took out all the.

[Doug]

The function of it and just went into the smash.

[Sal]

I've seen some of these, bro.

[Adam]

Well, what's scary is they're actually doing it from distance. Normally you do that a little bit closer, right?

[Sal]

Oh, I've seen some do where guys get knocked out.

[Doug]

Yes.

[Sal]

Get blasted. I mean, this.

[Doug]

Big old guys like this clashing and then all of a sudden, like they're both like knocked out.

[Sal]

Oh, bro, you didn't see Doug's pulling up some nice ones. I saw some highlights.

[Adam]

What I'm tripping out right now looking at this is the. Is this.

[Doug]

I used to live for this stuff, dude.

[Sal]

Wow.

[Adam]

What's. Justin, this was crazy. Is how far they are. Like, that's a. That's a normal drill in football where they line up like 20 yards. It's me and Dark. It's me and Justin.

[Sal]

No, these guys are running.

[Adam]

Yeah. You're getting full speed when you're. You're getting hit here. That's crazy.

[Sal]

Yeah, bro. Yeah. This is. It's just. So when you do this, I mean, you basically have to have. Right. Correct me if I'm wrong, Justin, you will get killed unless you have reckless abandon. You have to go in. There can't be any hesitation sacrificing your.

[Adam]

Entire level because the other guy. It's a.

[Doug]

It's like also you have to get like that. That extra like last second leverage. So people think you just like go full blast. Like just straight it. You have to actually underneath and then, you know, launch and like throw all your force through your hips to your shoulder and like. And like transfer it.

[Sal]

Oh.

[Adam]

And you have to do it quickly.

[Sal]

Oh, God.

[Doug]

So it's like if they're not doing that last second dip and up, like they're not getting.

[Sal]

Some of these guys are like 300 pound dudes.

[Adam]

They all. There's no power output. No, wait to see, like, a little guy.

[Sal]

I remember. Wasn't it, Justin? Was it. Didn't you go to a. Weren't you in a mosh pit?

[Adam]

Yeah.

[Sal]

And you ran to someone like that?

[Doug]

Yeah, there's some big. Dude. I flatten them, dude.

[Adam]

But that's the thing.

[Sal]

It's.

[Doug]

There's a technique to it, and, like, leverage. You learn it over. Over time. I was trying to teach my son this because he's, like, really into football right now, and I was like, if you're gonna start tackling people, you gotta understand the physics here. You know, you got. You got to be the lower one every time.

[Adam]

God, bro, that's brutal.

[Doug]

Yeah, that is.

[Adam]

I've never seen that before.

[Sal]

Yeah, no, me neither.

[Adam]

I didn't know that. I mean, I know that's a drill. I knew that was a drill in football, but they. They're closer in football, like. And you have passed. Oh, yeah, yeah.

[Doug]

It depends how they set it up, because, I mean, we've done crazy stuff like bull in the ring and all that too. Or you're just in the middle and you have the whole team around you, and you're just. You call them out, and then you guys, like, smash.

[Adam]

Oh, wow.

[Doug]

Yeah, I used to love that.

[Adam]

Have you seen the. The. The parents one? Yeah, yeah, yeah. Like, the. The Pop Warner boys are like, their moms come out.

[Doug]

Some of the moms do form tackles.

[Sal]

Like, bang.

[Adam]

Yes, dude. They got to try to get through the moms and stuff like that. The moms are. It's like little pop owner football kids.

[Doug]

And so those big kids are taking them out.

[Sal]

I've seen some strong moms, dude. Yeah, it was one Samoan mom at one of the gyms I managed, man, and she was. Oh, yeah. She was like, you don't want to tackle that later. She was like, lean210.

[Adam]

I. I tell a story. All I've told. I haven't told it a long time on the podcast, but when I had Isaac Sapawaga's wife, I. I trained her, and I remember I did an assessment, and now at this point, I'm already, like, 10 years into the career, so. And I get. I think we're all like this. You, once you have body fat tested, weighed hundreds of people. I can look at you, like, it's like. Yeah, it's like a carnival trick that all my family loves to do is, like, I could look at someone, be like, oh, yeah, they weigh about this much. I'm probably three to Five pounds. And I remember looking at her and. And you know when you're guessing someone's weight, you. It's like my head. I know what I'm guessing. But then I'm gonna go about five pounds lighter, just so I look respectful and stuff.

[Sal]

Yeah, yeah. I don't want to offend them.

[Adam]

And I remember putting her on the scale and like, I mean, I. I must have been. I must have started 50 pounds too light.

[Sal]

And she's just pure. Just muscle.

[Adam]

Yeah. And then I body fat test her and she's like in the teens, she. And just flat stomach. Just a brick house. Just a brick house. I never seen a girl like that. Just brick house.

[Sal]

They have kids? Yeah. Oh, yeah, yeah, yeah.

[Adam]

I don't haven't. You know, it'd be interesting to see their kids now because this was like, this is 15 plus years ago.

[Sal]

Their kids could probably place.

[Adam]

I hate to have Doug try and look up Isaac Sapawago.

[Doug]

Their kids are the league at this point.

[Adam]

Yeah, no, I actually, I'll have to look him up and see. See. I know. I'm pretty sure they have kids, but they. Yeah, they both were just so. I can only imagine what kind of kids they.

[Sal]

They've had. I. I read about this psychological phenomena. Change subject. But it's called Rosenthal effect, and it points to. Remember how I told you guys that? So I did the. You know, we're on the. We're doing the fig and eagle course on, you know, families and stuff. And one of the things that Scott recommended for Jessica and I was to speak identity into our children. And so, like, before bed every night, we make a list of things, and it's like, you are intelligent, you are brave, you are courageous. You are a blessing to everyone. You know, like. And we made different ones for all the kids. Right?

[Justin]

Yeah.

[Sal]

And even the teenagers, Right. My niece and my daughter, they light up every night. And I don't know how they would respond. Right. Teenagers, you never know. But every night I go in there and I do it, and you just see their faces light up. And it seems to have this. I can tell it's having this kind of positive effect. And I just happened to come upon something called the Rosenthal effect. This is a very interesting phenomenon where they've done many studies on this. But one of them was a classroom experiment where teachers were told that certain students showed exceptional potential, even though the labels were randomly assigned. Over time, those students performed better academically. So teachers unknowingly gave more attention, encouragement, patience, and feedback to the students. They believed that were gifted. This also works when kids are told that they're a particular way, they suddenly, subtly, over time, start to behave more in that direction. And so, you know, saying these things to your kids every night, they actually start to take on this identity because, well, my, you know, every night my dad tells me I'm courageous. So then when they're scared without realizing, they become more crazy. I keep forgetting, really interesting.

[Adam]

I keep forgetting to tell Katrina to that I want to add that because you know what I'm doing, which is interesting to me because I always thought it was like, instead of like telling your kids they're this thing, you're always better to attach it to a behavior that I see, right? So we're reinforcing behavior. So every night we look, I think that's great, right? We look at something. But I think I could do both, right? What stops me from, hey, daddy, saw you do this today. So proud of you also, by the way, you're ba, ba, ba, ba, ba. So I want to add, I want to add that, you know, I have my cousin who's, who's visiting right now and he's never visited me before. And you're getting caught up with him. He's from the other side of my family and you know, that I don't get to see very much. And you know, we, we saw each other last year for the first time in years and said, man, why don't you come up and visit sometime? And so he came up by himself. He spent the last like three, four days with me, does this construction job. And then he goes to a, an after school program for low income families. And the kids range from 5 to like 13, so. And he's got all of them. And so I've just been asking him all kinds of questions and he just loves it. It's like, it's like he's comes from a family of teachers and, you know, so he has a lot of passion for helping kids. He's got, he's got an incredibly loving, sweet soul. And just asking him a lot. I'm like, man, what I mean, I can only imagine a lot of these kids are probably troubled and challenged. And he goes, oh, yeah, no, definitely. He goes. And they love to push boundaries. I'm like, how do you deal with that? And he's like, you know, honestly, he's like, what I've learned or what I find is just like, kids just want attention. And a lot of times these kids that are so quote unquote bad or misbehave, whack the attention. And, you know, he had been spending these days with me and he. Last night before he went to bed, he's like, dude, is Max always like, this is always what everybody said. Is Max always like this? Like, yeah, he's like. I was actually. I think he's acting kind of wild because you're here showing off. He's like, he's such a well behaved kid. I said, well, go. I think it goes back to what you said. I think that it's the, just the amount of attention that he gets. You know, we don't do the action. Yeah, it's the. They want, they, they, they. They want that. And there are a lot of energy. You know, I get like, there. It's all the time. It's not like he wants attention every once in a while. Wants attention all the time. And so, yeah, we do a lot of Legos. We do a lot of puzzles. We do a lot of games, like every day, every night, multiple times a day. And I think that that is what you see, is that you just see that he gets a lot of that. And I said, I can see if a kid doesn't, how they can start to get on your nerves. And then you want to just throw an iPad on. And then. And I think. And then the next thing you know, they're a bad kid because they're acting out. I said, I just. I think you hit it on the head when you told me what it's like to manage these kids. I think that a lot of kids, and some kids need more. I mean, your kid's an example that he needs physical attention. He doesn't need just attention. We're sitting on the puzzle. It's like, you gotta take him outside, throw the ball at him, go shoot a gun. It's like, you gotta actually do something like that. And I think that makes a world of a difference. And the kids just don't know how to communicate that at that age. At that age, he doesn't know how to say, daddy, I want more of your attention. His way of act out. Yeah, his way of doing it is. Is acting out.

[Sal]

Speaking of which, I wasn't. I need your guys's help because I think you have an athlete, bro. Yeah, dude, you for sure do. And I'm. I'm not, you know, so my, My son, it was the other day, he's like, hey, can I try hitting a ball with a bat? I'm like, I've never done this with him. I'm like, all right. So we're in the Backyard I gave him. It wasn't even a bat. It's like a. Like a toy. It was kind of like a bat. And I had a tennis ball. And nine out of ten times, he. He connects. Nine out of ten. I throw the first time, Bink. And he's over and over and over again.

[Adam]

I'm gonna start sending you.

[Sal]

And I'm like, I gotta have your. Your.

[Adam]

I'm gonna start an Adam. I'm gonna start sending you some stuff. Because I follow all these, like, it's just so funny. Like, dads teaching different sports. And one of the dads I love to follow teaches his son baseball.

[Doug]

Oh, yeah. He sits on that bucket and puts the helmet.

[Adam]

Yes, bro, I'm gonna send it to you.

[Sal]

Okay.

[Adam]

Like, he's got this. He's got a kid who's just so into it and obviously has a baseball coaching background, because the way he's teaching him.

[Sal]

Okay.

[Adam]

And it's in a fun, playful way, the kids loving it, stuff like that. And it's like, if it could give you a couple tips on if you have a little natural athlete and you feed into those skills when he's too early. Yes, dude. It's so. It's so cool, man. You harness that. Now if he's got a natural gift and then he leans in that. Yeah.

[Sal]

We went to a friend's house yesterday, and they had football on the tv. And anytime football is on, we don't watch football. I never watch sports. But if you're somewhere and football's on, he sits down and watches it. Oh, my God. He likes it. He sits down and he's like, which. What's our team, Papa? What's our team? I don't know. The red one.

[Doug]

That's so ironic.

[Adam]

It is so ironic.

[Doug]

Yeah. I just, like, pull my kids into interest, you know, in that direction. It's been such a weird experience for me because it's so. Like, I just gravitated towards it immediately, you know? So, yeah, it might be that case where it's like, he'll just do all the extra practicing and all that on his own.

[Adam]

That's what I mean. That's why you got to lean into it. Because if he's into it that much, where you start giving him drills, and he loves the drills. Like, if he doesn't love the drills and who cares? But if he loves the drills and does that, it's like, dude, then it's game on.

[Sal]

Well, I just like hanging out with him, so I'll do it with him. But the issue is this the issue now. There's not an issue now, but pretty soon he's going to need someone who knows how to do this stuff. I don't. So it's. At some point.

[Adam]

This was always practice someone else always. This was always. My secret prayer though is that Sal's going to have a kid like this and then it's like you're going to, you're going to have to get into it. And then you get into it, you're going to really start to love and appreciate sports. I just watched fast forward five years on my bump. Sounds like dropping all the, all the stats on all the, all the games and we have.

[Doug]

Trying to get into trampolines.

[Sal]

Dude, you know how much I hate.

[Doug]

Jumping on a trampoline. Dude, that's not like. I just feel immediately like I'm a.

[Sal]

Throw up or something.

[Doug]

And I just get, I had to get into it. I'm like, I have to figure these things. And then I was like, you know what, you guys are awesome at this. And I'm just going to watch as a spectator.

[Sal]

I got to ask you guys, do you guys, do you guys ever drink? The one element flavor I don't have much of is the chocolate one. Who was it that has that in a hot.

[Doug]

I used to do it in a coffee.

[Adam]

Yeah, you have to do it in a hot chocolate.

[Doug]

Mocha.

[Adam]

What's their.

[Sal]

Wait, Hot coffee? Yeah. Is it good?

[Doug]

Yeah.

[Adam]

Yeah.

[Doug]

Because the salty.

[Sal]

That's not a bad idea.

[Doug]

It's really good.

[Sal]

Yeah. And there's no calories.

[Doug]

Yeah.

[Adam]

Are you guys making your way through all the new, the new ones though? All the new skinny ones, Dude, I just love. They have a lemonade one and like pina colada, I think is the other one.

[Justin]

Pineapple.

[Adam]

Pineapple. Pineapple one is the best. That is the new, best flavor to me.

[Sal]

Oh, that. I haven't tried that.

[Justin]

I do like the lemonade as well.

[Adam]

Lemonade is Katrina's favorite. Pineapple.

[Justin]

Pineapple is really good.

[Sal]

Yeah.

[Kevin]

Fire.

[Sal]

Oh, I gotta try that.

[Adam]

Yes, yes, that. I, I mean I, I was. I always told you guys grapefruit was my favorite. Still one of my favorites. But the new pineapple flavor is fire.

[Sal]

Yeah, I gotta try that.

[Adam]

Yeah. Yeah.

[Sal]

They're.

[Adam]

They're.

[Sal]

We, we got. Didn't we get a report from them recently?

[Justin]

They're just murderous companies growing like crazy.

[Sal]

You know, they, they have single handedly created this electrolyte. This new electrolyte market.

[Doug]

Yeah.

[Sal]

It was not. You see all kinds of copycats.

[Adam]

Yeah.

[Sal]

All because of them.

[Adam]

Yeah. All kinds of copies.

[Sal]

All because they were not afraid to put the amount of sodium that's.

[Doug]

Yeah. Sucralose and all this other nonsense.

[Sal]

And it was just a thousand milligrams of sodium. Everybody's too scared to put that much.

[Adam]

Shout out to Rob Wolf.

[Sal]

Yeah. Very small.

[Adam]

Because, I mean, he was. I believe he's the one that was really, of course, had the formulation, was pushed the formulation that way.

[Sal]

Yeah.

[Adam]

So no, they're a great, great company and continue to do. Do really well. But I'm. Yeah, you guys have to go through the. All the new flavors.

[Sal]

I'm trying the pineapple.

[Adam]

The new flavors are. I, I'm curious too how that's too. Because they did like a smaller size can now. Right. So it's like for some people that are not going to drink the. The big full size can. So they're. They're smaller. Right. So they're. I think they're half.

[Sal]

They're half seven.

[Doug]

Yeah. They look like a Red Bull size comparison.

[Adam]

Yeah, that's right.

[Sal]

Yeah. Love it. Luminos by Interra is skincare with the most amount of active peptides you'll find anywhere. Peptides like ghk, cu. This is strong stuff, you guys. Most companies sprinkle a little in and say, hey, this has peptides, but it's barely anything. Not Luminose by Entera. You use this stuff, you notice within the first or second application, it's the strongest you can buy. It really, really works. Go check it out. Get 10% off. Go to enteraskincare.com mpm that's E N T E R A skincare.com mpm use the code mpm get 10% off. Back to the show.

[Justin]

Our first caller is Kevin from Texas.

[Sal]

What's up, Kevin?

[Adam]

How you doing, Kevin?

[Doug]

What's happening?

[Kevin]

Hey, guys. How's it going, man?

[Sal]

Good. How can I help you?

[Kevin]

Good. Just writing in a little bit of my backstory. I'm 54 years old. Been going to the gym probably since I was in my mid-20s, but always struggle with my weight. It was always a big issue. About a year ago, I got on a GLP1 and it made a huge difference. Finally able to get the diet under control. Been killing it at the gym. About three months ago, I got on trt. That's made all the difference in the world. Probably in the best shape of my life right now. At 54 years old, the problem I'm running into is being in the best shape of my life. I feel like everyday things aren't the Gym life isn't translating to real world as much as I expected it would. One example, like, I volunteer with my kids band, my kids in high school marching band. I volunteer with them on competition days and games and stuff. We are busy unloading trucks, putting props together, moving props out on the field and stuff like that. And by the end of a three, four day or three, four hour, you know, work schedule, I'm just tapped out. And I feel like, you know, being in the shape I'm in, things should be a little bit easier. One thing I do notice is I recover a lot easier. You know, I'm not just tapped out the next day and bedridden like I used to be. But it's, you know, am I missing something? Should I be doing something different? Should I be training different?

[Adam]

My, my first guess is to ask you, where are your calories at? Because the testosterone will make you feel a lot of those positive feelings that you're feeling and of course, dropping that weight. But a lot of times our clients that do the GLP1s end up going so low calorie and, and that might be what you're feeling. Where your calories at?

[Kevin]

Calories. You know, I gotta force myself to get about 2,000 a day.

[Adam]

Yeah, there you go. That's what it is. You're low. Yeah, yeah. So when we did, you know, we took a group of, what was it, 50, 60 people. Oh, 50 people that were all on GLP1s. And we, we coached them through the whole process and the common theme, regardless, if you got little results, amazing results, everybody ended up hitting a plateau at some point. Whether that was after £100, £30, it didn't matter. They all. And what ended up happening where they all became this point where they were exercising consistently, they lost the weight, but their body was stalled. They're just not seeing and. Or they were feeling just really just tired and fatigued. They didn't feel strong. And what that is, is they hit a point where their body has adapted to how low the calorie is, and your body's telling you, I need more fuel. Now the exciting part where you're at, where you, you're on a, you have a night and you, you've done a lot already and look great and you've got a solid frame and you're on testosterone, you start to feed that body and you're going to build some muscle and really start to shape, change and feel different.

[Sal]

Yeah, you'll get leaner, in fact.

[Adam]

Yes.

[Sal]

What's your. How tall are you? How Much do you weigh and what does your workout look like?

[Kevin]

I'm six foot, I'm currently at 2:30. I go between 235, 230 around there. That's from 3:30 a year ago. My workouts, I do four to five days resistance training, upper, lower split. And then I try to throw in, you know, one or two days I'll hike or do some yoga or something like that.

[Sal]

Yeah, you're super underfed and over trained. Yeah, well, yeah, yeah. Guy your size doing that much exercise. Yeah. You're like, you're just, you're gonna be fatigued. Yeah. Your body is, is like just trying to stay where it's at and you're probably doing about as much as you could tolerate. So you throw in a three hour day of moving things, you're gonna be dead.

[Adam]

And yeah, yeah, you, and you're on testosterone. If you were on testosterone, you'd feel this even more. The good that you feel is, is from that, that's giving an artificial signal of like, we're doing good. Because otherwise your test, your testosterone.

[Sal]

Two things you could do, bump Your calories by 500 and cut your workouts way down.

[Adam]

Yeah.

[Sal]

There's no, not only, there's no reason for you to be lifting that much that often. It's not, it's not getting any better results. You're actually getting worse results. You're doing way too much. Three days a week would be the most I'd have you. Okay?

[Adam]

The hardest part of this, Kevin, is, is where you now what you've come from is that it will be the mental part. Are you taking a GLP one that's pre loaded or do you take, do you actually measure for yourself?

[Kevin]

I'm taking a compounded.

[Sal]

Yeah, yeah. So that you can lower the dose.

[Adam]

Yeah. So that's what we would do.

[Kevin]

And I've started splitting up the doses. I, you know, was doing the once weekly and I've started splitting that into twice a week.

[Sal]

That's fine. So you know, talk with your doctor and say, hey, I'm trying to eat more because I'm trying to build some muscle, but I'm having a tough time eating enough. I'd like to try a lower dose so you can get approval and then they'll put you in a lower dose. That way you could start eating more. I'd get you, I'd have you go immediately to 2,500 calories. Follow like a Maps 40+ program. Don't do any more than that. You could walk throughout the, you know, throughout the week, make sure you walk, you know, eight to 10,000 steps a day. Within, within days, you'll feel a difference in energy. Within weeks, you'll see a difference in muscle and you'll get leaner. It'll actually get you leaner.

[Doug]

Yep.

[Kevin]

Yeah, the, you know, the diet, that's won't be the hard part. The staying out of the gym will be the hard part.

[Adam]

Well, you can still go like, so my clients that love that consistency, you can still go just the days that it doesn't program. We haven't programmed you to lift weights. You walk, go for a nice walk, put a knee, put an ebook in or listen to a podcast, walk on the treadmill. It's not a hard thing. It's just, just walking. Walking's great. So don't break the routine. When my clients are in a rhythm where they're like, Adam, I go to the gym five days a week, every, every Monday through Friday. That's my thing. Like, I don't want to stop that. I just. Let me tell you what you're going to do on those five days. It's going to look like this on these days. Look like this on the. So the days that we don't have program lifting weights for you, you need to be doing things like stretching and walking and listen, audiobooks, mobility, stuff like that's rec, recovery, sauna, steam, those are all good. I'd love to hear you doing those, those types of things. So think of it like that. You're still going to the gym, just focused on recovery type stuff when you're not doing what's on the lifting protocol. And we'll send maps 40 to you so you have the protocol to follow. Yeah. Follow that as it's laid out. Don't add to it and do more. And Sal's right. Start right out the gates with 2500 calories and you watch what happens.

[Sal]

Yeah. You know, Kevin, just So you understand, 25 isn't even where you would start.

[Adam]

No, no.

[Sal]

Yeah, yeah, yeah. If you were my client, I'd start you at 25. We. I'd show you some strength gains because that's what you're going to see. You're going to see some nice strength and muscle gains. And then I'd slowly reverse diet you over 3,000 calories.

[Adam]

Yes.

[Sal]

And then from there, if we want to get leaner, it's easy. But where you're at now, you couldn't get leaner if you tried. You're just going to lose muscle. You're so your calories Are so low.

[Adam]

Yes, yes. Yeah.

[Kevin]

The scale has it stalled for probably a good month now.

[Adam]

This is, this is everybody, bro, everybody that we've helped eventually. And the fact that what's awesome and positive is that you, you got to shed £90 before it happened. Some of these people, we see it happen at 10, 10 pounds because they were already so low calorie. And so the GLP one just took them even lower. And so they get, they get a 10 pound shred and then they hit a hard plateau for six months a year. And then we get a hold of them. You got, you dropped 90 pounds, which is awesome.

[Sal]

Here are some of the challenges. So you understand with the reverse diet, because that's what we're kind of convinced coaching you through right now. So reverse diet is the slow introduction of an increase in calories, high protein in combination with good appropriate strength training. Okay. And the, the, the goal is to build lean tissue, which then results in a faster metabolic rate. At the end of a reverse diet, you have a much higher metabolic rate, which we can then easily cut from. So let's say right now you were running a 10. 3,000 calories. 3,200 calories, and you were like feeling great and strong. Then I could cut you to 2,500 calories. You'd see fat loss. So in other words, you would cut at higher calories than you're currently at through this process. Now there's a couple challenges that people run into. It's like, okay, well, what if I start gaining body fat? Or how do I know how fast I go up in calories? Or how do I know when I'm ready to cut? Or what if the strength training you get changed? This is when working with a coach becomes very valuable. So what I'm also gonna do, Kevin, is I'm gonna have a coach call you. And if that's something you're interested in, a coach could actually just individualize it as you go through the whole process, through the whole reverse diet process and the eventual cut.

[Adam]

Our trainers have a reverse diet framework that they take people through. So there's an actual framework they'll step you through and then you'll just check.

[Sal]

But it's also just individualized.

[Adam]

Yeah, yeah, but you'll check in with them and then they'll, they'll modify it accordingly. But that the most difficult part is definitely the psychological part.

[Sal]

Always.

[Adam]

They'll. You'll have these. Yeah, that's going to be that, That'll.

[Sal]

Be especially because you lost £100.

[Adam]

Yeah, yeah.

[Sal]

Eating more is scary.

[Adam]

That'll be the hardest part. But I'm telling you right now, we can get you all the way up to 3,000plus calories feeling better, looking better than you ever have in your life if we do this correctly.

[Kevin]

Let me ask, where should these calories come from? Currently, you know, I'm meeting my protein goals. That's been my big thing. Protein, protein. I'm getting around anywhere from 180 to 200 grams a day. Should I pull from carbs, fats, all the above?

[Adam]

Yeah. I'd have you go, that's impressive by the way, that you're at 2, 000 calories and you're able to hit 100, 200, 180, 200.

[Sal]

I'd have you, I'd have you. I'd have you keep your protein around 200, 210. But then we'd probably bump your fats because I, you know, I'd want to see where they're at at 2, 000 calories.

[Adam]

By the way, Sal, that, I mean that the highlights too. Probably where this, this energy crash is coming from too. He's probably so high protein.

[Doug]

So low carbs are low.

[Adam]

Yeah, Fat and carbs are low. And so that's another reason why you feel the energy like that.

[Sal]

Just.

[Doug]

You just don't have carbs.

[Sal]

Yeah, you' taking enough energy.

[Adam]

Great job, though, hitting the protein because that's normally one of the things that people miss bad and they lose a lot of muscle when they lose that £90. So that's probably what saved you and has done a good job is the fact that you've done that.

[Kevin]

Yeah, my lean mass has gone down a few, maybe five or six pounds in the year.

[Adam]

Wow, that's impressive. That's really impressive. To drop £90 and less than 10 of that to be is a. Is a huge success.

[Sal]

You're gonna see huge success. Yeah. If you do this right.

[Adam]

Very good, Very good.

[Sal]

If you do what we're saying, right, you're gonna see some really, really surprising muscle gains.

[Adam]

Yeah.

[Sal]

Like, you're gonna be like, oh, my gosh, this is amazing.

[Adam]

You gotta. You got a fun year ahead of you, dude.

[Sal]

Yeah.

[Adam]

Yeah.

[Sal]

That's exciting.

[Kevin]

That's exciting news.

[Adam]

It's gonna be a good year. Well, we'll have one of them. We'll send over maps 40 and we'll have.

[Sal]

I'll have a church reach out to you.

[Doug]

Yeah.

[Kevin]

All right. Well, I appreciate everything, guys, and thanks for being there along with me. This past year, it's. You guys have been an amazing help.

[Sal]

Thank you, man. Good job, brother.

[Adam]

Yeah, great job.

[Sal]

Thank you. That's. This is just so good for people to hear who go on a diet or who use a GLP one, which, you know, really helps with the. Your body adapts and then you're. That's it. And you're stuck. And look, here's a guy that's 6 foot, 230 pounds, a big dude. He's working out six days a week. That's very low calorie for a dude like that size, moving that much. That's very low.

[Adam]

And he's doing other activities. Hiking, walking.

[Sal]

Of course, he's exhausted when he goes and tries to eat.

[Doug]

Barely any carbs and all that too. Yeah, he's energy has to be.

[Sal]

I mean, you got to eat more, you know, a guy that size doing that much activity typically is going to be around 3,000 calories and lean.

[Adam]

No. I'll tell you a bit of him that's in an anomaly. The fact that he was able to lose £90 and less than 10 of that B muscle is a testament to how cons I already, without even knowing this guy well enough protein. He was weights. He was consistent with his protein and he lifted weights through this process. That is the only way you lose 90 pounds in GLP1 and don't lose. And don't lose 50, 40, 50 pounds of muscle along the way. Most people just cut the calories so they dramatically decrease their protein intake. They don't have the energy to lift weights consistently, and sure, they lose the 90 pounds, but half of it is muscle. The fact that he was able to sustain that is a testament to his high protein intake consistently and the fact that he was hitting weights.

[Justin]

Our next caller is Sam from Kentucky.

[Sal]

What's up, Sam?

[Adam]

How you doing?

[Doug]

What's up?

[Sam]

Hey, guys, how's it going?

[Sal]

Good, man. How can we help you?

[Adam]

Good.

[Doug]

All right.

[Sam]

I'll just do the normal thing. Read down my question. I changed a little things because, you know, this was about a month and a half ago, so a couple things have changed since then, but I'll read down. So I'm currently in like a pretty aggressive fat loss recomposition journey. I'm 34,6ft currently. Way 286 I weighed this morning. I've been lifting weights for a really long time, so I'm kind of past the whole, like, newbie gains phase. But I still think I can. I can get a lot of muscle mass on me. I'm not, you know, close to that limit or anything like that. Years ago, I lost £100. I went from 350 to 250, gained it all back. I didn't really have a mechanism in place or a process in place for like maintaining that. And it just, I gained it back pretty quickly also, like, I lost a lot of muscle in that process. Like even no matter how much I lifted in the gym, I could, and I didn't really lift hard or anything, but I could just tell like I was weaker. And so that caused me a lot of lean mass loss. I think I gained a lot of it back obviously when I gained the weight back. But so this time I'm doing things a little differently. I started zapbound about six months ago. Really good friend of mine is an obesity medicine doctor, and so he sort of gave me some parameters and he said, hit 200 plus protein, grams of protein daily, 80 ounces of water, 40 grams of fiber, and lift a lot. And so I kind of took that to heart and I used to lift a lot more like six times a week. And that tired me out real quickly. I, I could feel myself over training. So now I'm trying to do about two to three full body days and then two more focus days on, on what I, you know, kind of what I want to work on or anything like that and try to get steps in as well. Getting around on average 6,500 a day. I try to hit more, especially when it's warmer out, go for a walk in the middle of the day or something like that and trying to get that up to at least 8,000. Obviously it's difficult on a GLP1, but trying to eat, you know, before I was going around 1800 calories a day. I've upped that to probably like over 2000-22, 23, 2400, which again, it's not easy on a GLP1, but I don't want to like severely cut my calories too much and that would tap into my muscle. So I guess my question would be like, am I doing anything or is there anything I should do differently? I, I, eventually, yes, I'm still pretty far away from where I want to be, but yeah, what should I be doing differently either in my training or nutrition?

[Adam]

Yeah, your doctor almost gave great advice. Like the, we were hitting it out the park the beginning there. So like the, the protein, great hydration, fiber, great training is, is overdoing it and the amount of training you're doing and cardio is way too much in relation to where your calories are. It's just that and, and how big of a guy you are. You're not a little petite. I mean that's like a diet for 135 pound girl. You're, you're a big guy. You, you're, and you're moving. You're not like a big guy who's sedentary. You're a big guy who's moving and training. You're just gonna, if you haven't already hit a hard plateau, you're gonna hit a hard plateau and the body's just not gonna respond.

[Sal]

You probably feel tired, you probably don't feel like you recover well, you're probably not very, feeling very strong. Sam, you're saying, you said when you're talking about your calories, you're saying probably around this, that and the other. Do you know for sure or are you just guessing?

[Sam]

No, I track pretty, pretty consistently and just, just, you know, I, I get at least 2, 000, but it's usually in like the 2200 range. It's just every day is a little different. So one day it might be 22, one day it might be 24.

[Sal]

So. So unless you lower your dose of Zepbound because that's terzepatide, so it's gonna be hard to eat more and you're probably already feeling like you're stuffing yourself. Yeah, yeah, it's really hard. So you, your routine should be maps 15 and you should aim for 8,000 steps a day. And that's it. If that's what you're gonna do with your diet.

[Adam]

Walking too? Not running.

[Sal]

No, no. Walking. Yeah, that's it.

[Sam]

Yeah, that's what I do. I, I don't like the treadmill. I, the only real running I do is I'll play basketball once a week.

[Sal]

No, no, you need to stop all that. Unless you decide. Unless you're increase your calories. Yeah, yeah. 2000-2400 calories for 280 pound six foot dude is really low. And your strength training is going to be maps 15. Like, so you're doing like two lifts a day. That's it. By the way, you'll get stronger on that.

[Adam]

Yeah.

[Sal]

Okay. And no other cardio except for, you know, hitting your steps. And that's it. Unless you're, you're, you're gonna start bumping your calories. What that'll probably look like is you talk to your doctor and you say, hey, can I lower my dose? Because I need to get my calories up to 20, you know, just to start with like 2600. But if you keep lifting. You know, if you're lifting two, three full day plus two focus sessions plus you're doing basketball and you're eating that few of calories like, like you're. It's. It's gonna be hard, dude. Your body's gonna just.

[Adam]

Not just hard. You're done. You're not gonna keep going. This is, this is what happens to everybody who's been on a GLP1 is eventually they hit a plateau where they're just eating too little for the amount of activity that they're doing and the body's no longer responding like it was when they first got on it. So it's super common. And the answer is to reverse diet out of this. And one of the things we want to do is bring down the intensity of training and. Or volume of training, which you've. You've got a lot of. You've got a lot of training you're doing right now. Anything high intensity like basketball gotta go. Just you're not fueling the body and supporting that. It's only working against your results right now. Not saying it's quit basketball forever, but you need to be like over 3, 000 calories and feeling good and strong to do something like basketball inside your routine. Eating in the low 2000s, training that much just. It's. It's. It's too much. Your. Your body's got not gonna respond the way you want it to. So revert, reversing out mass 15. Do you. What maps 15. You want them on?

[Sal]

Wow. Yeah. I mean we go original. We can go with power lift.

[Doug]

Yeah, that's right.

[Sal]

Do you like the. Do you like. Yeah. Do you. Do you like. You guys, you like going to the gym, right? You don't want to work out power lift?

[Adam]

Yeah, I like.

[Sam]

I go to the gym five days a week. I've actually noticed some good strength gains since scaling back from like six days a week.

[Adam]

Of course.

[Sal]

Full body days. Of course. So it's gonna get better.

[Adam]

By the. By the way, that just. That's just an example of how you much you needed that. You do it again. Watch what happened. It'll go up again.

[Sal]

Yeah. Let's send a mass 15 power lift. Yeah. And so follow that. And when you'll be going to the gym most days, but you're only doing one or two lifts and the rest of the time you can walk to get your steps up.

[Adam]

Yeah, walking's fine.

[Sal]

You.

[Adam]

You. If you want to stay busy, you got extra time. Walking is totally fine. But stick with that and Then the protocol, and then bump your calories at least 2, 300 from where you're at right now. So if. And if that's difficult, then this is where you got to go back to the doctor and say, hey, can I lower my dose? I need or can I. Can I get a little bit less so I can eat a little bit more? And that's the plan right now is we got a reverse diet out of this.

[Sam]

Okay, I. I think I can do that. Honestly, like, even now, my protein, like, you, like, you guys know with GLP1s, it's hard and very hard. A lot of it is like shakes. That's the only way I can get it in.

[Sal]

That's right. Yeah, that's right.

[Adam]

Yeah. Super hard. Yep. Super common, dude.

[Sam]

Okay.

[Adam]

Yep.

[Sam]

Great. That's a great plan.

[Sal]

Okay, Sam, you got it, man.

[Adam]

Yeah.

[Sal]

Let us know how it goes.

[Sam]

Thanks, guys.

[Sal]

You got it, brother. This, you know, we predicted this, but it's getting crazy. The demand for coaches is only going to go up once because it's. It's not.

[Doug]

There's not good advice.

[Sal]

It's a tool. It's not the solution.

[Doug]

It's a great tool, but it has to be used.

[Sal]

Right. It was wild to us when we first. Now as we see so many people that talk to us, but. But you would see people who would lose 35, 40, 50 pounds, they'd have another 30 pounds to go and they'd plateau and you look at their calories. You're like, you're at 1200 calories.

[Adam]

Yeah.

[Sal]

And you have 30 more pounds.

[Doug]

Yeah.

[Adam]

Fatigued.

[Sal]

Like, this is. We have to figure this out.

[Adam]

I linked up this weekend with five of my buddies. I used to run around back with my. In my 20s. All like, they used to be like, all jacked. Everyone was into working out, lifting weights, all the things. They're all married, fathers, kids. Most of them have a bunch of little girls. Great time catching up with them, the five. Right. So. And. And their wives. So there's 10 of us there. Of the 10, eight are on GLP1s. Of the eight that are on GLP1s, none of them should be that. That is where we're at right now. I mean, it's like it felt like overnight now I've got. And I. And who knows how many other people that are somewhat connected to me that are. That aren't admitting it, telling me these are just.

[Doug]

I just think it's like a fat burning.

[Adam]

Yes. Everybody is just hopping on it as, like a way because it just.

[Sal]

It's going to be 70% of America.

[Adam]

Yeah. I mean, that you. That call is so on point now. When I see it hit, like, a circle of my friends like that. Very, very obvious to me.

[Doug]

Yeah.

[Sam]

You know.

[Justin]

So our next caller is Dallin from Utah.

[Sal]

What's up, Dallin?

[Doug]

What's up, man?

[Sam]

Hey, guys.

[Sal]

Thanks for having me on.

[Adam]

Yep.

[Sal]

How can we help you?

[Dallin]

So my question, it's less of a case of something that's, like, clearly not working and more just trying to optimize and get the most out of the time I'm putting in. I'm a busy guy. I've got three young kids, got a busy career. I carve out, you know, four to five days a week to lift and prioritize. Prioritize strength training, trying to build muscle. And I usually have about 45 minutes to an hour. And so as I've been trying to build more muscle, I focused a lot on taking reps close to failure or, you know, one or two reps in reserve. And when I do that, I feel like in order to be ready to go for the next set, I. I need, like, three minutes, sometimes even more in between each set.

[Sal]

And so that.

[Dallin]

That drags out the exercise that it makes it so that I'm only getting, you know, maybe five different exercises in a session by the time you factor in all the time between, um, which feels like the volume is. I'm always worried in the back of my head, like, would it be better to do more volume and lower the weight a little bit so I can cut down those rest periods? Does that make sense?

[Sal]

Yeah. No, you're fine.

[Adam]

No, you're doing good.

[Justin]

What.

[Adam]

What program are you following?

[Dallin]

I'm not following one of yours. I've actually just kind of made it my own through the years based on different things I've seen listening to you guys.

[Sal]

There's your problem.

[Adam]

Here's your first. I mean, I think you do great on, like, a Maps 15 protocol.

[Sal]

Yeah, okay. Yeah, listen, you can. You can if you can do either. Okay, so what? You said you could rest a minute. Here's the deal. You can rest a long time between sets. Yeah. But don't. Don't make it any less than a minute. Less than a minute, and it starts to not really be strength training anymore for the most part. Right. So between one to five minutes in between sets or more is perfectly fine. Five exercises in a workout is great. Plenty.

[Sam]

Plenty.

[Sal]

Yeah. So you can do. You can try doing where you do less weight so you can move faster, but you're Trying to put on mass and size. I'm looking at you right now. You're probably more of an ectomorph. You're better off going with the longer rest periods. Go heavier up your calories and you'll get better gains.

[Doug]

I think mass 15 or a power lift.

[Sal]

Mass 15, power lift.

[Adam]

That's in that gym. Yeah.

[Doug]

Okay.

[Adam]

It's kind of feel you. If you already were thinking it's less volume with what you're doing right now and was worried it's going to feel like that even more. But just keep focusing on what you're saying. Get strong.

[Doug]

Yep.

[Adam]

Get strong. Okay. Give long rest periods. Get good at those lifts. That. And then as so long as you're consistent, too, with hitting your protein and calories. So that's the other piece of this puzzle. If you go in and you do this great lifting program and then you're inconsistent with, you know, hitting your grams of protein, you're going to be spinning your wheels.

[Sal]

That's right.

[Adam]

You're gonna. You're gonna be moving good, and that's gonna be. That's good for you. But if you want to build muscle, you got to give it the building blocks consistently. So the two things you focus on is that Mass 15 protocol, having your meals ready for you so you can hit that protein intake, and I guarantee you're going to see the results.

[Sal]

Yeah, here's how. Here's how. You know, Dylan, you. You follow the program like, like that we're going to give you. You'll get stronger by the second week, and then you'll know, okay, this is working. Okay. Yep. That's easy.

[Adam]

Are you good about hitting your food?

[Dallin]

I am. Yeah. I know. I've gotten. This year, I've gotten really dialed in. I've, you know, got my nutrition better than it ever has been. I lost like 45 pounds at the.

[Adam]

Beginning of the year.

[Sal]

Good for you, man.

[Dallin]

Body fat and.

[Sal]

Wow. Good for you, dude.

[Dallin]

In the past, you know, since about May, June, I just. Just been focused on building muscle, and I've seen, you know, some decent gains. It's just always that question in the back of my head of like, okay, I'm at the 80, 85% level. How can I get the extra 5 or 10, you know, how do I get the most?

[Doug]

Yeah, we'll turbocharge it here.

[Sal]

Yeah, dude, you know when they talk volume. Let me just help you out down. Because you sound like it sounds to me, correct me if I'm wrong, that you'll read studies and you'll read Articles. Is that, is that what you do? Okay, totally. Yeah, yeah, yeah. So. And that can get you spinning all over the place. And what the articles are going to say is that volume and progressively increasing volume is closely connected to hypertrophy. Strength is very closely connected to hypertrophy. Especially in the first few years, you just lost a lot of weight. So now you're in that kind of strength building phase. You're going to be there for at least a few years. That's what I would chase. But consider this. Every time you add a rep or you add a pound, you've added volume. It's not just sets. So it's not just how many sets I do. Like, if you added 10 pounds to your squat and you did the same three sets, you just went up in volume. So if we drop your sets down, how do you follow our program like this, and you get stronger, your volume is going to be good. Not to mention, in the first few years of trying to build muscle, the best possible thing you could do is chase strength. Now, strength isn't a great correlate for hypertrophy later. Once you're hitting, like big numbers and you're getting real strong, then the risk factor is high. And then this is. Gaining 30 pounds on your lifts isn't going to correlate as strongly to muscle, but right now it's going to for sure. Like, if I gave you £30 more on your squat, I guarantee your legs would look a lot bigger.

[Adam]

Not to mention this way of progressive overload in the body, this organic way that Sal's talking about, where you just get stronger and you add 5 or 10 pounds to a lift every week. Week is a much better approach than what most people do. Most people do like, okay, this is what I did last week. So now I'll do an extra set of this and I'll do one more exercise. And now I'll go to five sets of every. Like, that's what people do. Adding. It's way too much, way too fast, and they hit a plateau or go back the other direction. Just do this, do this, this minimalist type of program. Try and get really strong. If you're getting stronger, you are progressively overloading the body. And that will take you quite a ways that those three months of doing that and paired with making sure you hit that, that protein tape, making sure you're feeding the body what it needs, and you're going to grow, you're going to grow 100.

[Sal]

Okay, cool.

[Dallin]

Thanks, guys.

[Adam]

Cool.

[Sal]

You got it, man.

[Adam]

Send that over to you, man.

[Sal]

Okay, yeah, this is, you know, we should have a, a more detailed, maybe we'll do at the beginning of this episode on progressive overload because there's a lot of confusion around this, especially with the studies that come out.

[Doug]

Right.

[Sal]

And I'm going to say this right now in the first, conservatively, okay. First three years of consistent strength training, not three years of inconsistent, but three years of actually really being consistent with strength training. Get strong. Nothing will build muscle like getting strong.

[Adam]

Well, that naturally does the progressive overload.

[Sal]

Now as you get more advanced, it gets tricky, right? So you know, if you've been strength training consistently for five years and you've built a great physique and you're really strong now, it's a really tricky game. And no, you can't progressively overload forever. If that was the case, look, I've been lifting weights since I was 14. I would be working out for 15 hours a day in order to continue progressing. It doesn't work that way. In fact, oftentimes the way it works as you get more advanced is you figure out how to scale down, give your body what it needs. It's a much trickier game. It's not so straightforward. Just do more. It doesn't work that way.

[Justin]

Our next caller is Dustin from California.

[Sal]

What's up, Dustin?

[Adam]

What's going on, Dustin?

[Kevin]

Hi guys.

[Dustin]

Thank you for taking my question. It's, it's an honor to meet you guys. You guys have been so inspirational over the years. It's, it's really exciting to talk to you guys.

[Sal]

Thanks man. How can we help you?

[Dustin]

So I wrote you guys a really long letter. I'm going to try my best to summarize it. You know, I've been, I've been stuck despite really doing this fitness thing for quite a few years. And honestly, I don't know if anybody that saw me would even know that I go to the gym. So I feel like after this much time I should be further ahead than I am. And I was. I'm willing to be open minded and just take your advice and see what you guys have. For me, a little background is my entire life I've been really on this diet, lose weight kind of mentality. I've had multiple really big swings in weight over the years. I've done unhealthy diets. I've been caught in that binge restrict cycle I do. You know, I was in the military so I got some ptsd, which leads to some, some poor sleep. So it's really not uncommon for me to wake up two or three times a night. And I admittedly, you know, usually get up and use food as kind of a comfort. And, and so I'll easily add a couple thousand calories, you know, on a night if I, if I, you know, don't let my, if I don't keep that in check, you know, as a mailman for many years, that's when I found you guys. And I've been listening ever since. I did in 2019. I got, I realized I had a problem with alcohol. So I got, I got sober. And, and so that's playing a part in. So what that led to is I became a counselor. And then so I left my job as a mailman and had a desk job for the most part. So I lost a lot of physical activity. And so I'm 43, I weigh 255, I'm 6 foot. I've never really done an intentional bulk. I've played with macros a lot. So my number two question is, given some of my bigger swings with my diet, is have I ever even been in a cut or has it when I swing the other way and kind of go off of my diet, does that equate to enough calories where it is almost like a bulk? You know, I tracked last week. I didn't try to diet, I didn't try to do anything special. And I was eating about 4,000 calories, just adding in all those extra little snacks and things like that. So where I'm at now is I currently do a five day split. I put my calories at about 2,500 calories a week. I do some incline walking on the treadmill maybe a couple times a week. And based on some things you guys said I did, I changed my 4 to 6 rep range to 10 to 12 reps for about four weeks. And then I just came back on my 4 to 6 reps and I noticed I was able to add some more weight to the bar, which has been really nice. I've been on TRT for the last couple months and you know, my goal is honestly just aesthetic. I want to build strength and muscle, have a lower body fat percentage and really just, just look good. And then since I wrote that letter, I left my job as a counselor, kind of decided to take some time off and really just kind of work on some, just my own mental health kind of thing. And so I've been doing some like therapy with the V.A. and that said, I have a lot more free time. So going to the gym five, six days a week is really definitely like the main part of my structure of my day and I definitely, it's kind of like another therapy is just getting to the gym and I enjoy it and I, I really like you know, lifting weights and you know, I don't do a ton of cardio, like I said, just walking a couple times a week. So the questions that I had mentioned for you guys was I was wondering if you guys have mind pump personal trainers and if that's something I should be investing in to kind of see where I'm going wrong and. But my main, my real question is what's really blocking me from making progress. I don't really know what I should be doing exactly with my diet and training wise. I don't know if it's just a problem of patience or if it's a consistency problem or if maybe there's something else I'm just missing entirely. So that's kind of where I'm at right now.

[Sal]

Hey man, I appreciate you calling and Dustin, God bless you.

[Adam]

Yeah.

[Sal]

You came from. You've come a long way.

[Dallin]

Yeah.

[Sal]

From where you. From what you've described, you've come a long, long way. So you're doing really well. You're at the point now where we have to figure out the root of the behaviors, change that and then the behaviors will change. If we focus on the behaviors, and that's part of the process as well. But if we just focus on the behaviors and the look and don't solve the root of what's driving those, it's going to be a very, very difficult battle. Now, I have a question for you. I know you were working with people as a counselor. Were you helping them with their own sobriety? Were you helping people through sobriety and all that? Correct?

[Dustin]

Yeah, I was. I've worked a couple different programs, like an outpatient and inpatient. The last one I worked at was a detox center. So it was people that were really just getting over that, you know, initially starting in their sobriety.

[Sal]

Okay. And were you getting a good sense of purpose from that, helping other people?

[Dustin]

I do get a lot of purpose from helping others, so which is what led me to start in that field. I do also do some like AA type stuff, so I can help others even on my own personal time too.

[Sal]

Good for you. That's one of the best things you could do is help others. It's other focused. So some of the challenges, sometimes this is especially even more true with men is when we focus too much on ourselves and our insides, we get in this kind of downward spiral. It's actually a hallmark of depression is lots of self focus. But doing for others, especially helping others in areas that we need help in, really tends to help us quite a bit move in the right direction. So I, I, if I were, you know, you said you're working with a therapist. I would consult with them and say, hey, do you think I should go back to counseling and working with people just to give me kind of that sense of purpose? I think that'll help you a lot. You asked if we have trainers and coaches. We do. It says you're in California. Are you near, you don't have to tell us where you're at, but are you near San Jose? Because I'd like to see you in person, if possible.

[Dustin]

Yeah, no, I'm not too far away from you guys.

[Sal]

Okay, here's what we're gonna do.

[Adam]

Dustin, we have personal training in person and virtually.

[Sal]

I want you to come here. Yeah. If we're not too far, we're in San Jose. So if we're less than 30, if we're, you know, if we're somewhat convenient, I'd like to see you in our studio working with someone in person. Wow.

[Dustin]

Yeah, I'd love that.

[Sal]

All right, I'm gonna set you up with an assessment with one of our trainers in person here at the studio. When you come in, you make sure you say hi to us.

[Sam]

Okay.

[Sal]

And that's the best possible thing you can do in this direction if you combine that with helping others. Because our coaches have been trained by us. Okay. So they know what to do. Fitness and diet, like, that's the bar. That's like the minimum. Right. You gotta know that. But they're really good at getting people to the point where this becomes a lifestyle that's healthy and relaxed and not stressful, one that is not, is no longer this crazy, stressful struggle for you. Okay. Like, in other words, Dustin, imagine what it would be like if eating healthy and taking care of yourself is something you, you really enjoy doing and you wanted to do. And if you felt stressed out, if you reached for something else, that was that, that served you better than the quick comfort of, let's say, food, or for some people it's alcohol. Other people, it's other thing. If it was something not destructive, if it was something that was really serving you. Right, Imagine what that would feel like. This is what our trainers would, would work on with you. And I like that you'd be here because we would see you. So we're here, we're here at Least three days a week, all day. And so we'd see you come in here, so I'll have somebody reach out to you, man. Okay.

[Dustin]

Yeah, that'd be amazing. I really appreciate it. It's. It's awesome just talking to you guys, too.

[Sal]

Yeah, I appreciate. Hey, listen, I appreciate you calling. I also. I want to encourage you, dude. You've come a long way.

[Adam]

Yeah. Yeah.

[Sal]

You've really come along. I mean, if you. If you think back, you don't need to give me details, but I'm sure if you think back, you're. You're probably in a completely different place than you were. You're just. Now you're just like, okay, there's another level here that I want to, you know, get to. And we can definitely help you with that. So.

[Doug]

Yep.

[Adam]

Got you, dude.

[Dustin]

That'd be awesome. Well, thank you, guys. I really appreciate it.

[Sal]

You're gonna get a call here probably within the next hour.

[Adam]

Yep.

[Dustin]

Okay.

[Adam]

And hopefully we'll see. See you soon, man.

[Doug]

Yep.

[Sam]

All right.

[Dustin]

I look forward to meeting you guys.

[Adam]

All right.

[Sal]

Thanks, brother. Take care. Yeah. Yeah. That's a ptsd. Really, really hard. The fact that he stopped drinking alcohol, man, that's phenomenal.

[Doug]

Huge.

[Sal]

That's phenomenal. And food is. I mean, look, yes, you can abuse food, but he's working on it. But I. You know, one of the most helpful things that you could do is work with other people who need help in a similar area, because you can help them. It makes you feel good.

[Adam]

Yeah. We didn't ask him. I was kind of curious why he quit. That he know, you know, especially since he knew it was serving him and it helped him. I wonder what the. The reason behind quitting it.

[Sal]

It was, you know, I don't know. I'm gonna guess so. You're right. We should ask them that. I'm gonna guess, but probably because it got stressful. Yeah. You know, I know when. If I coach enough people with body dysmorphia, I start looking at myself real straight, you know, and it's like.

[Adam]

Oh.

[Sal]

And it makes it a little bit more difficult sometimes, which is a good thing. Yeah. But I'm gonna guess that's what it was, So. I don't know. I don't know.

[Adam]

It's a good guess. I mean, and then. And maybe that's what's catapulted him into. Okay, I'm gonna get down this, and I'm gonna go fix myself.

[Sal]

But, bro, we got him in here. You guys with one of our trainers.

[Adam]

Yeah. I hope he's close.

[Sal]

He's gonna be a great.

[Adam]

Is he telling you how close he is or.

[Justin]

No, it doesn't show.

[Sal]

Yeah, but he's. I said San Jose. He says it's convenient. So let's. Let's make it happen, dude. It'd be great to see him. Yeah.

[Adam]

Yeah, absolutely.

[Sal]

Look, if you like the show, come find us on Instagram. We'll see you. It's at Mind Pump Media.

[Justin]

Thank you for listening to Mind Pump. If your goal is to build and shape your body dramatically, improve your health and energy, and maximize your overall performance, check out our discounted RGB super [e-mail] the RGB Super Bundle includes maps, anabolic maps, Performance and Maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now. Plus other valuable free [e-mail] if you enjoy this show, please share the love by leaving us a 55 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.