2773: Top Ways to Measure Progress (and the WORST)!

Summary

Mind Pump 2773: Top Ways to Measure Progress (and the WORST)!

Podcast: Mind Pump: Raw Fitness Truth
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
Date: January 16, 2026

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Episode Overview

This episode tackles one of the most misunderstood aspects of fitness: how to measure progress—and just as importantly, which metrics to avoid. The hosts draw from decades of hands-on coaching to debunk common myths (like the obsession with the scale) and guide listeners toward healthier, more sustainable assessment methods. Their focus is on results you can feel (and keep), not just numbers you can chase. The tone is frank, energetic, and marked by the hosts’ trademark banter.

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Key Discussion Points & Insights

1. The WORST Ways to Measure Progress

A. The Scale – A Dangerous Obsession ([02:23]–[12:13])

• Universally Misused: The most common metric, but also the most misleading.
• Physiological Fluctuations: Daily changes can be due to water retention, inflammation, or digestion—not actual fat loss/gain.
  • “The number on the scale… would mess with me psychologically. I was doing exactly what I was supposed to do, but the number on the scale would mess with my head.” – Adam ([04:12])
• Potential Damage: Can actively sabotage progress by driving compulsive behaviors—people restrict calories, overtrain, or shift focus away from muscle-building.
• Real-world Example: Sal describes showing clients they had visible improvements and better health, but the scale barely changed—yet they felt disappointed until shown via other measures ([10:23]).

B. The Mirror – Not as Objective as You Think ([12:13]–[16:29])

• Self-Perception Issues: How you see yourself is highly subjective and often clouded by critical self-talk.
  • “You just didn’t see the mirror accurately. You still don’t.” – Sal ([13:31])
• Short-term Changes: Inflammation, water retention, and natural fluctuations can make you appear “fatter” for days, even if you’re progressing perfectly.
• Psychological Trap: The mind focuses on imperfections and distorts progress, making the mirror unreliable day-to-day.

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2. The BEST Ways to Measure Progress

A. Performance Improvements ([16:34]–[19:11])

• Strength, Stamina, Mobility: Clear, objective signs of actual gains.
  • “If I see their performance improve… we’re moving in the right direction. When your performance consistently improves, it means you’re doing a lot of things right.” – Sal ([16:55])
• Consistency over Time: Focus on monthly trends, not single workouts. Occasional bad days are normal, but the trajectory is what matters.
• Tip: Assess at 30-day intervals rather than week-to-week.

B. Life Quality—The Ultimate Metric ([19:11]–[22:54])

• Energy, Sleep, Mood, Relationships: The most meaningful markers for lifelong adherence.
  • “This is the one that will lead to you wanting to do this forever… If your workouts and diet improve your life quality, that's what's important.” – Sal ([19:11])
  • “When you ask people who’ve been working out for 20, 30, 40 years… this is what they pay attention to.” – Sal ([20:31])
• Lasting Motivation: Improved life quality produces a positive feedback loop—you're more likely to stick with fitness.

C. Body Fat Percentage / Body Composition ([23:09]–[25:29])

• Measuring Change: DEXA scans, caliper readings, or similar methods.
• Caveats: Not as powerful as performance or life quality but far superior to just weight. Should check every 45–90 days.
  • “It's a great way to indicate, oh, maybe those tweaks I made were a little too drastic.” – Adam ([25:29])
• Don’t obsess over small shifts: Focus on overarching trends, not weekly numbers.

D. Circumference Measurements ([26:12]–[28:17])

• Waist, Hips, Chest, etc.: Simple, effective, especially when performance and other metrics plateau or seem confusing.
• Pro Tip: Always measure under similar circumstances—ideally first thing in the morning before eating.
  • “Do it at the same time every day, typically in the morning, because digestive issues or bloat can throw it off.” – Sal ([26:26])

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Notable Quotes & Memorable Moments

“Obsessing over the scale is the right way to say it. You worship the number to the point where if you’re trying to lose weight… that number means so much to you when it actually doesn’t mean much at all.”
— Sal ([12:13])

“If your fitness routine is making you better at all the things that matter—your job, your relationships, your energy—it’ll turn into something you want to do forever.”
— Sal ([19:11])

“When I talk to a 40-year-old about life quality, it really clicks. At 25… not so much. But even then, your workouts will make everything better, from productivity to creativity.”
— Adam & Sal ([21:28])

“Imagine your knee is like a door hinge. If it wears out, the answer isn’t just to replace the hinge—it’s to figure out what’s stressing it, like someone hanging on the door.”
— Adam ([71:44])

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Audience Q&A Highlights

Q1: How should a woman with osteoporosis train? ([62:46])

• Answer: Strength training (1–2 days/wk) and high protein/caloric intake. Building muscle equals building bone.
• “If you don’t build muscle, you’re not going to build bone… eat enough to build muscle.” —Sal ([63:53])

Q2: How do women know if they need testosterone? ([64:31])

• Answer: Symptoms of low testosterone are like in men: low libido, low motivation, depression, poor muscle response. Most common cause in young athletes: underfeeding and overtraining.

Q3: Can't progress with push-ups—back pain? ([67:24])

• Answer: Likely a core/technique issue. Brace abs/glutes, keep body rigid, progress by elevating hands and lowering as core gets stronger.

Q4: Is it safe to train with repeated knee injuries/revisions? ([69:14])

• Answer: Invest in a movement specialist or corrective-exercise trainer. “It’s not a knee problem. It’s a movement problem.” —Adam ([69:55])
• Save on future costly surgeries and enjoy better function!

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Fun Sidebars & Banter

• Babe Ruth’s Diet: Outlandish old-school sports nutrition: raw steaks, eggs, hot dogs, and daily bourbon for breakfast! ([29:42])
• Orcas Wearing Salmon as Hats: Quirky marine biology trend—killer whales using dead salmon as headwear. ([46:09])
• Social pressure and cosmetic procedures: A candid discussion about the pitfalls of Botox, plastic surgery, and the rise of natural skincare like Caldera Lab exosomes. ([56:25]–[61:08])

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Timestamps of Important Segments

• [02:23] Scale as the worst progress metric
• [10:23] Psychological impact of the scale
• [13:31] Mirror’s subjectivity and pitfalls
• [16:34] Performance-based tracking
• [19:11] Life quality as the ultimate feedback
• [23:09] Body composition vs. weight
• [26:12] Circumference measurement tips
• [62:46] Osteoporosis strength training Q&A
• [64:31] Women and testosterone Q&A
• [67:24] Push-up pain and technique Q&A
• [69:14] Knee injury and corrective exercise Q&A

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Takeaways

• Ditch the scale and mirror as your primary progress guides.
• Judge your fitness journey by improvements in how you perform and how you feel in daily life.
• Use body composition and circumference measurements for periodic check-ins—never as daily motivators.
• If in doubt, or when dealing with pain or plateaus, it pays exponentially to consult a seasoned, corrective-exercise-focused trainer.

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Explore more at Mind Pump Instagram
Check out MAPS Programs for science-based fitness routines.

“If your fitness makes you feel better and perform better, the rest falls into place.” — Mind Pump Team

Transcript

[A]

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[B]

If you want to pump your body.

[A]

And expand your mind, there's only one place to go.

[C]

Mind Pump.

[A]

Mind Pump. With your hosts Sal Destefano, Adam Schafer.

[C]

And Justin Andrews, you just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. In today's episode we answered listeners questions they wrote in Instagram at mindpump media we picked four. We answered the questions but this was after the intro. Today's intro is 59. Now this episode is brought to you by some sponsors. The first one is Vuori. Vuori makes athleisure wear that feels good, it's comfortable, it looks good, it lasts a long time. It's the best. This is top of the line stuff, you guys. We have the biggest discount by the way. You know who they are. Get 20% off. Go to vuoriclothing.com mindpump that link will get you 20% off. This episode's also brought to you by Caldera Lab. They make science backed but natural skincare products that have been shown in studies to improve the look, the youth looking and the health of skin in 93% of the participants. This stuff works. It's all natural. They have many products today. We talked about the great which has over 150 billion exosomes in the bottle. Good stuff. Go check them out. Get 20% off go to calderalab.com mindpump use the code mindpump20. Get 20% off. We also have a 50% off sale for maps, workout programs, maps starter maps, transform maps anabolic and maps performance. Half off go to maps january.com use the code newyear50 for the discount. All right, real quick.

[D]

If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs or training gear [e-mail] I'm talking right now. Hit pause, hit head on over tomy pump store.com. that's it.

[A]

Enjoy the rest of the show.

[C]

You started training, you changed your diet. You're tracking the scale to see if you're progressing. Look, it's a huge mistake, terrible mistake. Now the question that people ask is, well, how do I measure my progress? We're going to tell you the best ways to measure your progress that will show you going in the right direction. We'll talk about the worst ways as well. And doing this will make a huge impact on, on your fitness in a way that you will love. Let's get to it.

[A]

Should we flip it, talk about what's terrible first and then go the other way or.

[C]

I mean, I kind of did already a little bit with one of them.

[A]

Yeah.

[C]

Which is the scale. Which is the number one. It's a terrible way.

[A]

Yeah.

[C]

To measure progress. That's the most common by the way. I don't need to tell you guys to go to. This is how everybody measures their progress. Right. They start working out, they start eating right. And then they just start weighing themselves. Yeah. Let's see what's happening.

[A]

Do you know that I kind of always knew that, or not, we should almost say always knew that. As I got better as a trainer, I realized that and, and coached to it. I don't think I became as passionate about it. And, and if you've been listening, I apologize if you've been listening for a long time because you've heard me tell this. I haven't talked about it in a long time. But the process where I had to like track every single day when I was getting ready for shows and stuff and when I saw the amount of water fluctuation and I noticed the difference of like, you know, sometimes I ate something that just didn't agree with me though how much it would hold and then, and then it would make you look and then how many, how many pounds would go on the scale. And I, in my life up until that point, even as a trainer, I had never that diligently tracked, you know, even though I kind of knew, oh, it's not a good, you know, and I would generally speak.

[C]

You controlled everything else.

[A]

Yes.

[C]

So now you see the scale moving, you're like, it can't possibly be fat gain. It can't possibly.

[A]

Yeah, no, I knew for sure. But yet, but what, what where I'm going at with this was I knew that I, I was doing like, I, I was doing exactly what I was supposed to do. But the, the number on the scale and the other one that you're going to use or talk about would mess with me psychologically. And I, and it was at that time that I realized like, oh, wow, this because I'd never I never really cared enough, you know what I'm saying? Like, this is where Justin and I really relate to. Even though I admittedly, I'm the aesthetic guy, because when we started the podcast, I was doing those things like I didn't care. I maintained myself at probably 10 to 12 body fat. Most of my trainer career. Never was a weighing, measuring, tracking guy. It wasn't until I set that as some sort of a goal. And then when I did it and I was hyper focused on it and I was having to watch and measure all that and I saw how much it messed with my head, I went, oh my God. How many of our clients go through this where you're coaching them and you're telling the diet and they're telling you I'm following it. And then they get on the scale and they see this fluctuation where in the past I probably thought there's probably a little bit of lying or.

[C]

Right, right, right.

[A]

You know, I'm saying right versus really being able to communicate to them what's probably going and why this is such a way to measure your progress. I didn't become that passionate about it until I saw what it did to me. Psychologist.

[D]

Very misleading.

[C]

Yeah, 100%. You know, my, my, one of my favorite, in fact, I have, I've coached our coaches. So we have coaches and trainers that work for us here at Mind Pump. We started this last year, who, you know, so they work with clients. And one thing that I've taught our trainers to use is something that I used to use as a trainer. It was so powerful. So back in the day, and it's easy now, you can go, you can go online and look this up, but back in the day, I don't remember what book I got it out of, but there was a picture, it was an illustration of a man that weighed the same in both pictures. But the difference was one picture was a six foot tall, I'll say 190 pounds, 20% body fat guy. The other picture, same body weight, same height, 10% body fat. So they weighed exactly the same. They look radically different. One guy looks like he's overweight, he's got a belly, doesn't look very fit. The other guy's small waist, tight. You can see abs, muscle definition, very different. The scale says exactly the same. You can do this for women as well. You could find an illustration of a 150 pound woman at, you know, I don't know, 40% body fat and a 150 pound woman at 20% body fat and you with Same height, same weight, and they would look radically, radically different. All this scale measures is body mass. It doesn't measure body fat, percentage, muscle performance, ability. Doesn't through any of that. None of it. None of it. Now, you might be asking, well, why do we. Why do we use weight? Why do we use bmi? Right. BMI is a very general measurement that the medical community has used, but there's a lot of problems with it. And the reason why it kind of works, generally speaking, is because most people are generally out of shape. So most people who weigh this much or this tall are going to be overweight or obese. And so this is a very general thing. But if you're working out and you're trying to improve your fitness, not only is a scale a terrible way to measure progress, it's actually in many cases, a great way to reverse progress or stop progress or plateau, because it totally messes with your head completely. Like I said, imagine if you were in this scenario. Imagine if you're a woman and you hire a trainer, and let's say you're 160 pounds, and you're like, yeah, I got to lose weight to your. In your mind, you're like, I need to lose 20 pounds. Okay, so then you work with a trainer, and for some miraculous reason, this trainer has figured out the absolute perfect diet and workout for you. And you're just dialed with it, and you sleep good and your hormones imbalance. Basically, all the stars have aligned. And so through this process, you're building muscle and losing body fat at the same time. Okay, so you're with them for six months, you drop a lot of body fat, and you build a lot of muscle. But then you step on the scale and it hasn't moved. It messes with your head. Oh, yeah, what's going on? I feel like I'm changing. The scale has, but the scale hasn't changed at all. You're a terrible trainer. I got to do something else. I got to eat less. I got to starve myself. I got to totally change gears.

[D]

That work seems for not.

[C]

That's right. You know, the other example I would give to somebody to illustrate this isn't a silly one, but someone would say, I need to lose. I want to lose 15 pounds real fast. But cut your leg off. It was just. For me, it was just a way to illustrate. Like, all it's measuring is body mass. It doesn't measure anything else. It'll fluctuate up and down. In reality, in real life, when you're doing things right and let's say your goal is to lose weight and you're doing this the right way. So you're trying to build muscle to boost the metabolism, to set up fat loss. Later on, you might actually get heavier at first. Your weight might actually go up a few pounds at first, even though you're leaner and you feel better and you're stronger and you might even be smaller. Because remember, body fat takes up more space than muscle on a pound for pound basis. It also looks different. Right? You add muscle, you get shape. Body fat tends to go places you don't want. So imagine that scenario with yourself and how frustrating or confusing it could be because the scale isn't going in a direction you think it should. And if you do it right, the weight actually goes up at first or doesn't move at all. I used to love when I would have clients who I would convince to not weigh themselves and they actually listen to me because oftentimes they wouldn't. And they'd come see me, you know, two months or three months into our training, and they'd say, oh, I'm so curious. I'd say, why? My co workers keep commenting on how much weight I've lost. You know, I have people asking me If I've lost £15 or £10, and I would wait for this to be a consistent thing with them and then I'd have them step on the scale just to illustrate a point. They'd step on the scale and it went down three pounds.

[D]

Oh, yeah.

[A]

Or stayed the same.

[C]

Or stayed the same.

[A]

Yeah.

[C]

And like, yeah, you got leaner, you built some muscle, you look very different. So the scale, terrible way to measure progress.

[A]

I would go as far to say as almost always. It's a bad indicator. Yeah, that's how. That's how. And more so in the short period than long. Like, you just gave some examples of, like how this could happen over three months, but why it's so early on. There's so much going on with hydration, reverse dieting, building muscle that it could really, it could really skew one way or the other. And most people don't even have the discipline to, to not get on the scale for 30 days. So to. To at least allow some, some physical, like visible change to happen or strength change to, to. To result from all the strength training. And they course correct before they ever even get there.

[C]

Yep.

[D]

Yeah.

[A]

So this is not realizing they never.

[D]

Even get to a trend.

[A]

Exactly.

[C]

They're not course correcting, they're actually going off the right course because.

[A]

Because here's what normally happens is not only I see, I see this, you're doing everything like you said. Let's give that analogy. Perfect. But they don't even wait long enough to actually build substantial amount of muscle. And then the scale just goes up. Well, you know, so what, you have a little bit of extra water, maybe you did build half a pound of muscle. You're, you're reverse dieting or whatever and that. And, and they, they visually look at themselves and they don't feel like they've changed very much or if anything, they feel like they're let their clothes are fitting tighter and before we can even get to week three or four, they're already course correcting or not listening what you say, or they're cutting or they're starting to run on the treadmill like crazy and obsessing over the scale and then they completely course correct when they shouldn't have done it.

[C]

Yeah, that's the truth. Obsessing over the scale is the right way to say it. You start to worship the number to the point where if you're trying to lose weight, you know what I'm talking about, you go weigh yourself. Do you weigh yourself with clothes on? Do you wear yourself with your cell phone in your pocket or your shoes on? You know, those things are weight that is not part of your body. And yet we're like, take everything off. I got this. Get this number as low as possible. Because that number means so much to you when it actually doesn't mean much at all. Another bad way to, to measure your progress is the mirror. Now I know the way you look can, can say a lot. I just gave you an example of it. 200 pound guy, 20% body fat versus 10% body. I get that. But the way we view ourselves and the mind games we can create with ourselves with the mirror, I mean, in extreme cases, everybody knows this. I'll give an example that most people can relate to. If you're in your 40s and you're trying to get in shape and you look at a picture of yourself in your 20s and you're like, man, I look so good. And then you remember how you used to think that you look back, then it's the opposite. You probably in your 20s, like, I can't believe how fat I look. And now you look back, I wish I looked like that. You just didn't see the mirror accurately. You still don't. Everybody, you still don't. If you look at yourself in the mirror to study your body, what you're going to notice are and create are imperfections.

[A]

Yeah.

[C]

And it's going to completely mess up.

[D]

Just the natural tendencies. You're going to look for faults.

[A]

I also want to comment on the people that do see something that is real, that. But they just don't understand what they're looking at.

[C]

Yeah.

[A]

So. And this is again where I became very, you know, obsessed about communicating this to my clients when I saw it in myself, when. Because not only did I see the scale go up in the scenario that I painted when we first started talking, but I also looked puffier. I looked, quote, unquote, fatter. But I knew I wasn't. It couldn't. I couldn't be, because we're close. But I was holding water. Yeah, I had. So I started holding a little bit. I mean, I know I'm lifting weights, so I was. I was drinking lots of water at that time. I ate something that wasn't the most agreeable with me. It wasn't super high calorie or way out of bounds. It just wasn't something that agreed with me. And so my body was inflamed a little bit. It was holding on to a little bit. And in the mirror, inflammation looks like fat.

[C]

It just confirms the three pounds.

[A]

So. And then it confirms this. Oh, my God. I went up six pounds. And I look it. And that is really, really difficult for the average person to wrap their brain around, especially if they're already. Thank God I was in competitor shape. And it was like, I wasn't. Like, I wasn't going like, oh, I'm fat, but I'm like, I'm going the wrong way. I'm definitely going the wrong way because I put weight on the scale and I look this way. But it was like. And when I remember diving in and, like, research how is this possible? And trying to figure all this out and our body when it gets inflamed like that. And you can correct me if you. If you have studies or you know that you're better at this than I do. But I remember reading that, you know, it could hold on to water weight like that from inflammation for like, 72 hours.

[C]

Yeah.

[A]

And so. And I would watch this. And so what I. What I had to train myself to do is like, okay, I must be. I must have did something either stressed, didn't get good sleep, ate something to disrupt my gut. And so I'm holding on to this extra water. Adam, just give it three days. And as sure as about day three or four, that would see the inflammation come down and it would now, it looked like I lost all kinds of body fat. I didn't lose a bunch of body fat. The water just got released.

[C]

And this can happen, take longer if it's hormonally affected.

[A]

Sure.

[C]

If you're a woman and you, and you already know this, you know this, you know, at different, different times in your cycle, you're going to hold more water. But then we connect it to my programs failing, even though predictably, I go up three or four pounds and.

[A]

Or you're. If you're continuing to eat this offender.

[C]

Yeah.

[A]

Now, luckily, poor sleep will do it.

[C]

Too, by the way.

[A]

Yeah, Luckily. During this time, I, again, I was so meticulously measuring and stuff like that. I could start to pinpoint like, oh, these foods must not be that agreeable for me. Let me get that out of the diet for a little bit. Again, water would lease. And then I'd see it and say, again, I'm not changing calories. I was just getting rid of things that I thought might not be agreeable with me. That was probably affecting my, my, my gut a little bit.

[D]

Tolerance, too.

[C]

Yes.

[A]

And that was just holding a little water and it was, it wasn't fat that was fluctuating, but in the mirror and on the scale, it could look.

[C]

Like it'll mess you up.

[D]

Meanwhile, you're totally ignoring that you're getting stronger, you're getting better sleep, you're energetic.

[C]

All these other factors. Such a great segue, Justin. Let's talk about the great ways, the best ways to measure progress. Number one is performance. As a trainer, when I'm training my clients, if I see their performance improve, you're stronger, you move better, you've got less pain, range of motion is better, your stamina is going up. We're moving in the right direction.

[D]

Yes, sir.

[C]

Because here's the deal with performance. When you. When your performance consistently improves, it means you're doing a lot of things right. In fact, it's hard to improve your performance when your sleep is off and your diet is crap and your workout's not good. Yeah, you hit a wall. That's right. So performance is great. In fact, for the most part. Okay. Generally speaking, if you see nice, consistent progress, you know, month after month, year after year, the mirror will reflect it. Body fat percentage reflects it. Everything reflects it. Performance is a wonderful measure. Now, it's not perfect. You can get obsessed with this as well. Probably 99% of people here. I wouldn't worry about that. You know, power lifters, maybe Olympic weightlifters. This might be an issue but for most people, if your performance is improving, you're moving in the right direction. Ignore everything else, you're doing great.

[A]

I also think that when we're talking about all these things that we consider terrible, we went over the terrible ways, the scale in the mirror, those are the two terrible ways. We're going over all the good things. Even as we go over these, these good things. I think it's important too, because the other mistake that I see even with the good ways of measuring is this, in these small day to day versus.

[C]

Like, that's why I say consistently right. Over a month. Yes, right.

[A]

Like, because I, I might have, I might. I mean I had a day the other day. I lifted and I'm on my kick and I'm tracking. It's like I just felt weaker today. Didn't have the best of sleep, you know, wasn't what didn't get my earlier meals. But it tells you a lot, right?

[C]

Yeah.

[A]

Right. And, but I'm not going like, oh God, I'm doing something wrong. Need to course correct. It's just like, hey, trend. Yeah. Let's, let's wait till the end of the 30 days and then let's talk about all those lifts and am I, am I stronger? Am I performing better 30 days later than I was? Like, because some people can do that too. On the good ways is they freak out over one bad workout or one bad lift that day. Or you had to go back a tiny bit. Like, that's, that's not how the body works.

[C]

That's right.

[A]

There's so many other variables, but generally speaking, performance is good. But then also giving yourself windows that are, that are larger than a week to, to, to gauge like, oh, well.

[D]

Last week, just everything.

[A]

Yeah. It's like, okay, my, my benchmark last week, maybe it didn't go up or maybe it even dipped a tiny bit. But then when I look back 30 days, where's it? Oh, well, yeah, 30 days.

[C]

I'm definitely look at the trends. All right, the next one. This is my favorite, which is life quality. This one's my favorite because this is the one that will lead to you wanting to do this forever for other restaurants. At some point, performance ends. You're not going to just keep improving performance. I wish that were the case, but it doesn't work that way. But life quality is a wonderful one. It also develops a really nice, complete, healthy relationship with fitness. Because this is the right way to look at your workouts and your diet. This is the best way. Okay. It's not the Only way. Of course, if you're an athlete, there's other measures. But for most people, your workouts and your diet should improve the quality of your life because that's what's important. Okay. You're not a professional athlete. It's not the thing that's paying the bills. You probably have a job, maybe have kids. So if your fitness, if your fitness routine and your diet is making you better at all those wonderful important things, if you've got more energy, you're less irritable, you sleep better, oh my God. You know, sex with my wife is so much better. I got a better libido. Yeah. I got less pain. Like, if that's all moving in the right direction and I'm actually paying attention to those things, I'm going to want to do this for the rest of my life. And in fact, when you ask people who've been working out for 20, 30, 40 years, they know, the people that really figure this out, this is what they pay attention to, has a lot.

[D]

More gravity, a lot more staying power.

[C]

That's right.

[D]

Because you can always point and attribute to when your life was going well and when things were, you know, benefiting you with your relationships, with everything else going on with work, with the way you feel, the way you sleep, all of those things matter so much more than just like your physique changing on a day to day.

[A]

I mean, I. This is the most important.

[C]

Yep.

[A]

This is, we, we coach our trainers on this is that no matter what, who the client is, no matter what the goal is, this is the ultimate place we want to take this. We ultimately want to get them to connect this dot and do that because this is what will make them do it for the rest of life. Now I do find, since we're talking about this, it. Do you guys think that there is a, there's an age cut off that this, this tends to resonate better or worse with. In other words, talking to a 25 year old.

[D]

Of course, like when you're 40, this actually.

[A]

Yeah, like, like definitely 40. I was thinking like 35 plus was the number that kind of came to my mind. Like I feel like when I communicate this to somebody who's north of 35, this resonates.

[C]

It is because at that point you start noticing decreases in quality of life in some areas.

[D]

Yeah.

[C]

And so then that becomes the responsibility.

[D]

That's right, Plays out.

[C]

But I'll speak to the 20 year old right now. Maybe you got lots of energy, you're having fun, all that stuff, it just, it's gonna make all that better. You're gonna be more creative, more resolve, more productive.

[A]

Yeah.

[C]

You're gonna be more resilient. You'll be better in relationships. You'll have a better sense of purpose. You'll do better at school, better at work. So it's gonna improve the quality.

[D]

The overall outlook is just.

[C]

Let me put it this way, healthy, fit version of you. Not so healthy, not so fit version of you. Which one has better life quality? That's what I'm talking about. But you have to pay attention to this, by the way, everybody, because if you only pay attention to how you look, that's all you're gonna notice. You'll actually miss all this stuff. And it sounds silly, but it's a psychological fact, you guys, that you only see what you focus on. It's a fact. This is a fact of psychology. So you have to actually pay attention and be like, wait a minute. How is my energy? Holy cow, I've got great energy. Or how is my mood? You know what I am, like, not annoyed like I normally am. That guy cut me off, and I kind of don't care. And what's different? Oh, I'm more fit. That's what's different. And it makes your workouts so much more valuable.

[B]

It's almost.

[D]

Yeah. We love how we attribute a lot of our analogies to cars, but it's like. It's almost like just appreciating the bumper sticker on a car. Look how cool that looks.

[B]

Yeah.

[C]

So much more.

[D]

So much more going on.

[C]

Yeah, totally. Yeah, totally. Next up is body fat percentage or body composition measurements. Of course, body composition measurements are great because they show you what's happening. Building muscle, burning body fat. Am I moving in the right direction? But I'll say this. It's not as good as life quality and performance.

[A]

No.

[C]

Okay. But it's a part of this formula. Yeah, it's still a part of this formula. You can get obsessed with composition, but it's still a part of the formula. It's way better than the scale, that's for sure. Scale can go. Let me put it this way. You can lose weight on the scale, and your body fat percentage went up. You could. So. But. So body fat percentage and measurements, DEXA scans, you know, calipers. This is what trainers tend to use, along with performance and life quality, to measure whether or not someone's progressive.

[D]

It's a better health metric.

[C]

That's right.

[A]

Well, it's all. It's a. I was trying to think of a good analogy, like When I think because this, obviously all of our coaches utilize this tool. I utilize this tool.

[C]

Tool.

[A]

But it's something that like I, I set the other things as like the main focus. This is why I do this. The life quality. I'm looking at performance, things like that. And then I have these periodic every. I don't know, depending on how serious I am about something. 45 to 90 day check ins with the body fat percentage to make sure that I am trending in the right direction. Especially if I make.

[C]

I'm glad you said that you're not doing your body fat percentage every week.

[A]

No, no, no, no. I just want like what the way I look at is like, like right now you and I are talking about going to get a Dexa scam and I like to do it when I'm at the very beginning of a process right now of getting back into consistency with everything. And so I have a starting point. So that's kind of like okay. And I don't care what the number is. Like I really give like when we go do that, it could be 5% north or south of what I like or don't like and it doesn't matter. It's like just, it's where I'm at now. And then now I have a plan of how I'm eating, how I'm training and I'm going to do that consistently and I'm going to watch performance and live and all those things and then I'm going to check back in in 45 to 90 days and I'm going to check it. And what I want to see is I want to see overall improvement in the building of muscle and the losing of body fat. Now what I have done in the past is when I've made two drastic of course corrections like, oh, I want to go on a cut now and I cut really hard and then go check up on body fat and I lost a lot of muscle and I go, oh, it looks like I cut too hard.

[C]

Yeah.

[A]

Or I was over, over training and so I need to tweak and adjust and it's not the end of the world or this program is failing me. It's like I use it like that and I think that. And that's how a good coach is using that thermometer. Yes. Yeah, there you go. So you have a good analogy of like I'm just checking the temperature of the room. Are we running too hot? Are we running too cold? No, it's a perfect temperature that we're trying to keep it at. And and it's not that something's broken wrong, but it happens a lot. A lot of times people are in a. In a training program or diet, and they're doing all the things consistently, and then the results come back. It's not the end of the world. When the body fat percentage doesn't come back as great as you thought it was. What it is, is it's a. It's a great way to indicate that, oh, maybe those tweaks I made were a little too drastic.

[C]

That's not. And then you make adjustments, and then finally, circumference. Circumference measurements. The least, you know, best ways of all the ones we measured, besides the bad ways. But circumference is great. I remember, you know, years ago, I had a male client, and he would measure. I measured his waist in the beginning, and then I measured it later, and it was. I'm so glad I had a waist measurement, because he was trying to lose weight. The scale went up a little bit. I don't remember what it was, like a minor amount, like two or three pounds. And he was kind of like, I thought, I'm losing weight. I'm like, well, you're stronger. I'm talking about muscle this and that. He's like, yeah, but the scale's going up. It's messing with my head. I said, let's measure your waist. And his waist went down half an inch. And I said, cool. Looks like you lost body fat and you build some muscle. And that did it for him. Yeah, that sold him, because he's like, oh, okay. If my waist went down, even though I gained weight on the scale, everything you're saying is true, and it's making sense. And so you could do this with circumference waist measurements. Right. One word of caution. Measure your. If you're going to do waist measurements, do it at the same time every day, typically in the morning, because people with digestive issues or if you have bloat, boy, that could throw it off by an inch or two. So what I want to do is, you know, go out to eat and come home. And then, oh, suddenly my waist went up a couple inches. You could just be bloated or need to go poop.

[A]

Yeah.

[C]

So I'm extra in the morning.

[A]

This is. This was you, Doug. Right, Doug. You're big on. You were always big on this recovery.

[B]

Yeah, I did that for, boy, probably.

[A]

Two or three years.

[C]

It was always weight.

[B]

Every day, measuring my waist.

[A]

Just your waist.

[B]

And honestly, it really did track well with what was going on. With my body.

[C]

Yeah, yeah, yeah.

[A]

Because like you said, you could easily fluctuate, go up, you know, in weight on the scale, and it's like as much my waistline is staying the same or even possibly going down. That's right. I know. I'm doing. I'm doing a good job. I like what you say, though. Like, I would even encourage people to have a really.

[C]

A long.

[A]

As long of a window as you can of not eating when you do it. So you have. So you're really, really empty that way.

[C]

Because your. Your digestion can throw this off.

[A]

Oh, big time.

[C]

Especially for women, by the way. I'll just let women know, depending on. When you're on a cycle, and women tend to. If they have digestive issues, it tends to trend towards bloating and constipation, and so that could really throw measurements off as well.

[A]

Yeah. Like, in a perfect window, it's like I shut down eating the night before, you know, really early or is earlier than usual. So I just. And not. And then I wait till the morning time I do it, and then I'm checking like that.

[C]

I just noticed you and I are wearing the same pants, by the way. Which.

[A]

Which.

[C]

What are the names of these viewers?

[A]

Seaside bro. I pair.

[D]

I do. I have a pair of these in the sweatshirt that goes with these.

[C]

I. I love the Sunday joggers from Vuori. I like these better. These are my favorites.

[A]

Well, it's like, it's.

[D]

They're thick and soft.

[A]

It's.

[C]

And they look good. So comfy.

[A]

Sweatpants season.

[D]

I know.

[A]

I mean, I. I wore. I wore the other ones, so I have their. I have their. I have three of them, so I have their. I don't know if it's their navy blue. Maybe Doug can correct. I'm always. The colors. It's a blue. They're blue. And then they're kind of like sand color. The. The brown or tan ones. And then I have these black ones. And you got the.

[C]

You got a vest. What is that? Is that.

[A]

I've had this for. I've actually had this vest for a long time. I don't know if this is still in. In their. In their cycle or not, but I love this. Like.

[B]

Yeah, they have ones like that still.

[A]

Oh, they do.

[B]

They do.

[A]

Oh, I didn't know if they still had that. Had that. I love. I love this vest. But the. The seaside line is. Is newer. It's one of their newer lines. They. They dropped this winter, and I'm picky about my sweatpants. I mean, we're we're trainers. Right. So we wear sweatpants most of our life. And so finding a good pair of like thick material, like sweats that are comfy and. Oh, man, I just. Another seaside is. Is off the chain.

[C]

So I like the whole.

[A]

Yeah.

[C]

All diet. Earlier, do you know what I found that I couldn't believe that I had to confirm. That is crazy. Have you guys ever seen what Babe Ruth's diet was like? Have you guys ever seen this?

[A]

I know he's a big cigarette smoker. He ate a lot of candy bars.

[D]

A lot of saturated.

[A]

Is that. What did the name come from? That.

[B]

I'm pretty sure it came from the. I don't think he ate those candy bars.

[C]

So Babe Ruth, right? One of the greatest space.

[A]

He was a big drinker. Smoker.

[C]

Yeah. Yeah. It's worse than you think. This is. This is confirmed. Okay. Now, Babe Ruth, you know, I've heard, you know, people. People have beat his records and stuff. But, you know, people say the era when he did it, like how good he was. Like, there's. There's no one ever been just as good as he was, especially considering the era and all that stuff. A remarkable athlete. Incredible athlete. This is how he started his day. He would start the day off with a porterhouse steak, between four to 18 eggs, a pile of fried potatoes, toast, a full pot of coffee, and then my favorite part, a pint of bourbon mixed with ginger.

[A]

Alex.

[C]

Or whiskey. Yeah, or whiskey. This was every morning. This was breakfast dog. That's a man meal there of bourbon mixed with ginger ale or whiskey. This is what he had in the morning.

[D]

And then a lumberjack slam on top of that.

[C]

And then mid morning snack, two to four hot dogs washed down with Coca Colas or sodas, which is like a hot dog, which by the. He would do multiple times a day, sometimes consuming up to a dozen hot dogs. Total lunch. Two steaks, sometimes raw, sometimes raw. Two orders of potatoes ahead of lettuce with blue cheese dressing.

[A]

Now, do you believe all this is well fed?

[C]

Yes, because it's confirmed. It's. There are multiple people that wrote about it. He had co. He had coaches that would, like when they travel, they would try to get him to stop. Do you guys know he was hospitalized for indigenous?

[D]

Nobody was eating like that though. Like, he must have been like, like king level.

[C]

Well, he was at the time. He was wealthy and famous, right? Yeah. And then dinner. Dinner again. Two porterhouse steaks. Again raw, sometimes not cooked. He would eat them raw. Apple. Apple. Pile of Mode chocolate ice cream.

[A]

Makes Me want to read his biography makes me want to read more, deeper into him. Like, I don't have.

[C]

Yeah. And he was. Look, Doug confirmed this because I started this. He got hospitalized for indigestion. He had such bad indigestion with the hospital.

[A]

I mean, the most impressive Righteous gas. The most impressive and impressive by, I think just the amount of calories I've ever seen, is what Michael Phelps used to eat.

[C]

Oh, yeah.

[A]

Oh, yeah. Michael Phelps's regimen was that's untouchable.

[C]

But he had to because he was wearing so many. Well, you got to think Babe Ruth played baseball.

[A]

Yeah. Played both ways, though.

[C]

Yeah.

[A]

He was pitching and he was hitting. This is what makes him so famous, was that. That's why he was. He was a great pitcher and he was a great hitter. We haven't seen that, Sohani, or whatever. Now, like, that. That. That didn't happen. Like, you didn't see a guy who hit home runs and also struck people out.

[C]

Wow.

[A]

So part of that is that. So I. I mean, he was probably still moving.

[C]

Wow, look at this. Yeah. He was hospitalized from a severe stomachache in April 1925. They dubbed it the belly ache heard around the world. And he had a serious intestinal abscess requiring surgery, side sidelining him for months and leading to intense media speculation.

[A]

Brutal.

[C]

Yeah, dude. I mean, crazy that he was. And he was so good at what he did. Imagine if he ate healthy.

[A]

You know, I hope that the evolution of this podcast as your son gets into sports turns into more of this.

[C]

I always like this.

[A]

Well, that's all.

[C]

What do you mean? No, this stuff's cool. Like, I like learning about, like, you know, like, some of these crazy athletes, how they trained, how they ate, and just. I think that's cool. I like the physics of sports. Like a. A fastball.

[A]

The deeper you go, the more you find all this stuff. I mean, this. How about the psychology of it? I love. Like, you like. You like. Yeah. You like, like strategy? Yes. You love strategy. You love psychology. Like, there's so much of that in. In sports.

[C]

Your dream is a.

[A]

It is. Well, you know why? Cuz I know. I know how obsessed you get. So I'm like, I'm going to learn some. About something I already love. I'm tuned in today, you know what I'm saying? You've been talking About Fitness for 20, you know what I'm saying? I'm like, all right, that's cool. Yeah, I know that. You know what's funny about that, too?

[D]

Cuz I'm not like a fantasy football guy or anything. And like I'm on this thread with a lot of my friends from Chicago because like the Bears are doing well this year and whatnot.

[C]

Yeah, yeah, yeah.

[D]

I cannot believe like how many dumb like stats that they just like post. Like they have so many things you can just grab that are just like so irrelevant and they just geek out on it. Everybody's like, well this, you know, those.

[A]

Are my best friends right there.

[D]

I'm like, dude, how do you guys have time to look at all this?

[A]

They don't. They don't, you know, at one point in your life. And both my friends have regular nine to fives. If you are an entrepreneur, which all of us in here are at some point, especially if you're gonna have any sort of success as an entrepreneur, you become, you, you get into that the same way. So, you know, and I watched that happen to myself as I transitioned from that. Like there was a. And I remember my buddy who was.

[C]

Kind of more energy.

[A]

Well, yeah, I remember my buddy was kind of a mentor of mine when I was still gaming and I was still watching all sports. Like I was the twice a day ESPN plus, I'm watching the games, you know, and, and that was just so much time was dedicated because I loved it, I had a passion around it, I enjoyed it. All my friends, we were all geeked out on the stats.

[C]

Yeah.

[A]

And. But I also simultaneously had these big dreams to be this successful entrepreneur. And I remember my good friend who was about six, seven years older than me, was just like, hey, you know, you're going to have to like you, you have these goals.

[C]

Stop playing video games.

[A]

Yeah, yeah. And I was like so adamant about, no, I'm not, I'm going to do both. You know what I'm saying?

[C]

And then you have Elon, keep it up. The greatest entrepreneur of all time. And he's like the best video game player.

[A]

Yeah, but that. And that.

[C]

And so, but he's also probably not very involved with this kid.

[A]

Well, you. Oh you. But you also put that. What a great example.

[C]

Right?

[A]

And that's what silly, you know, 20 year old me was thinking is that there's these examples of somebody who has. But that's like comparing yourself to Ronnie Coleman and getting.

[C]

No, that's like me looking at Babe Ruth's diet and being like, I'd like that.

[A]

There are these outliers. There's these outliers and genetic anomalies that have been able to do that. And so you, you compare or you use your well, just.

[C]

Just think. Imagine right now, because it's such a great. I'm so glad I said what I said about Babe Ruth, because that's a great example. Someone listening right now who's really struggling with their health and their weight is like, wait, I eat like that. How come I'm not. What's going on, Dude? I'm just obese and I have heart disease. Like, why is this. Why is it working for me?

[D]

It's like, there are the hall of Fame, baseball.

[C]

There are those.

[A]

I wonder when you. So I wonder if the tradition of a hot dog at a ball game came from him then.

[C]

No, I think they were before or.

[D]

He just ate him at the ball, you know, at the Coliseum, you know.

[C]

What did they sell him back then?

[A]

That's what I'm wondering. I'm wondering if that became.

[C]

When did they start selling hot dogs at baseball game? It's an easy food to. To. To sell at a game. Right. Because you can walk around with it.

[A]

Yeah, but. But, but it maybe because of one of the greatest players of all time to play the game, had an obsession about eating them every single day.

[D]

Peanuts. And that was a thing.

[B]

Cracker Jacks, right?

[D]

Cracker Jack, yeah.

[C]

Oh, Cracker Jacks were great.

[B]

Yes. It was Babe Ruth who popularized hot dogs at baseball games.

[A]

Look at that.

[B]

It wasn't because he invented them, but it was his legendary appetite.

[D]

Right.

[A]

Because that's what he ate all the time. So that became.

[C]

What, a missed sponsorship by baby. He could have been sponsored by hot dog companies. Been one of the ballpark dogs. Yeah. Yeah.

[B]

By the way, he made it to 53 years old.

[C]

Yeah. Well, there you go. But how'd he die? Was.

[B]

It was cancer.

[C]

Oh, okay. Yeah. That's terrible. All right. Speaking of food, new food pyramid.

[A]

Just. Whoa, dude.

[C]

So this is.

[D]

Yes.

[C]

This is cool, because the old food pyramid was garbage.

[D]

Joke.

[C]

It was garbage, everybody. Here's what's wild about the new food pyramid, okay? It's the old food pyramid upside down. I know they took. It's. It's almost. It's not 100%, but it's very scary. Close to being the opposite of the old food. This is how messed up we have.

[D]

How awesome the government's been with advice.

[C]

You know what's at the top of the new food pyramid? Meats, dairy, healthy fats, fruits and vegetables. Grains at the bottom. Grains are at the bottom, bro.

[A]

Now, not to pissing your Cheerios. Oh, okay. But we've known this forever.

[C]

Yeah.

[A]

This probably makes zero difference in our society. All it really is. Is it like we told you so? Yeah, it's really all this.

[C]

I.

[D]

Unless they put it in all the school.

[A]

Oh, it will. But did. I mean, you, you, you read the Upside down pyramid? No.

[C]

No.

[A]

We're in a bubble.

[C]

No. Right.

[D]

Think about like.

[C]

Yeah. The average person.

[A]

You think so?

[C]

It'll make a difference. It'll make a difference.

[A]

Do you really, do you really think that any of your clients that you train that were average people were like.

[D]

I've been following the food people are definitely. Whatever is written is law.

[C]

You go talk to the average person. Now today might be a little different, but go back 20 years. Take the average person.

[A]

I mean, I think Doug's a good person at this because I feel like that was heavily influenced back in his time. We, our era, we started to like piece this together and talk. Well, that influenced. Do you think that influenced the way your family ate or like, I mean, do they really look at the food?

[B]

I do think there was some influence, yes.

[A]

Okay. Okay.

[C]

I think red meat's bad for you.

[B]

Well, that definitely.

[A]

Well, that was. Yeah, but that was, that's just purely.

[C]

No, it's also like, like milk. The old food pyramid changed milk where we had skim milk, fat free milk became a thing.

[D]

All the fat.

[C]

Yeah, dude, butter. Threw it out. Replace it with margarine. That was because of government guidelines. So, yes, it plays a role. Totally. It's going to have an influence. So this is a good thing, everybody.

[A]

Oh, it's definitely. No, I'm not, by the way, I'm not playing that. The piston and the Cheerio thing is just like, does it make a differ difference? Does it really change?

[D]

I think people are privy. Yeah, it's like, oh, duh. I mean, finally you're catching up.

[A]

I mean, I feel like it's just, it's more of a psycho. We told you so. You know, it's more of a. You know, we've been saying this forever. You know, anybody who's been in the health and fitness space has been kind of making this argument for a very long time. At least in my.

[C]

I mean, this is the first time in my life. Yeah.

[A]

For sure.

[C]

Where I could point to the government and say, hey, some of the information they're giving out is correct. I never did that before. As a trainer. No, Usually as a trainer, I was like, ah, don't listen to them. Yeah, they're going to tell you terrible advice.

[A]

That's fair. And I guess, you know, if it, if it goes into schools and does it start to affect and reflect like medical doctors.

[C]

Yes, it will.

[A]

Okay. And so that.

[D]

Yes.

[C]

And dietitians are taught off this. This is how, like actual dietitians learn off of these guidelines. So now, again, a lot of them have now moved.

[A]

Yeah.

[D]

Curriculum is going to have to.

[C]

By the way, this is late.

[A]

It's literally almost exactly flipped up.

[C]

I know.

[A]

Yeah, almost exactly.

[C]

They're talking about sugars and processed foods are the worst, which. Yeah, of course. But now they're going to really, you know, talk about that and say, hey, you guys should probably avoid this. Which is funny because the food companies, they've been putting out propaganda, which is hilarious. Which is like, it's. Processed food isn't the enemy. You're just overeating in their skew.

[D]

Everything subsidized was like eating big mass quantities, you know?

[C]

Yeah.

[B]

Interesting. They have on USDA the MyPlate.gov site. You can actually get details about that. They have a new edition of their little book here. You can pull off of the site.

[C]

Isn't that great, you guys?

[B]

You know, so before the. After the original food pyramid, they had my plate.

[C]

Remember that one? No, no, no. The food pyramid was introduced in the early 90s, if I'm not mistaken. Wasn't it? Was the original.

[A]

For a long time we had it.

[C]

But.

[A]

Yeah.

[D]

I don't know how long.

[C]

No, I think it was the 90s, if I'm not mistaken. Yeah, the original food pyramid. When did that come out, Doug? I might look at it. I'm gonna guess it was 91. I thought it was before them. I don't think it was the 80s, I really. But I thought.

[A]

I remember in elementary school being taught this. I thought that was. I thought it goes that way.

[B]

1974.

[C]

Oh, God. No, no, in the.

[B]

That was Sweden in 1992. You're right.

[A]

In the U.S. hey, get another one. You get another one.

[D]

You started tally out.

[A]

We started over.

[C]

It's one to one.

[A]

Year.

[C]

I got a tell you. I saw something. I confirmed it. It made me laugh so hard. It's made me laugh so hard. So Justin's going to love this. But, Justin, if. If, If I were to ask you of all of the sea creatures, all of the animals that live in the ocean.

[D]

Yeah.

[C]

Which ones are just the biggest jerks? Like, which ones are just mean?

[A]

Oh, killer whales.

[D]

Yeah.

[C]

Orcas.

[A]

Orcas.

[C]

Yeah, but.

[D]

Okay, but. But justifiably, usually.

[C]

Well, they're just. They're just mean. They. They torture things, they mess with animals. They. Orcus. Yeah. They do horrible stuff. You know what they. You Know what they do? You know, some and they've been knocking.

[D]

Over boats because they've been getting in there.

[C]

Well, that's different migration, but just the way that they mess with other animals and what they do and how they pass.

[D]

Well, they're, they're. Yeah, they're effective.

[C]

They're like wolves. Yeah. And how dolphins and them will pass around puffer fish and get high. Like they're weird. Do you know that's true. You know that, right? They'll have a puffer fish.

[A]

I'm ashamed that I didn't get. Or I'm mad at you. I didn't get to answer that. You went straight.

[C]

I got it right.

[A]

And I got it right. I almost brought up dolphin.

[D]

But the thing is dolphins have like a nice like qualities. But then they also like rape.

[C]

Yeah.

[A]

Dolphins are like, I do know dolphin crazy.

[C]

Rapers. Yeah, they're rapers. Yeah.

[A]

Other dolphins or other things.

[C]

No, like people like animals.

[D]

Yes.

[C]

Oh, do you guys remember. You guys didn't hear about this? There was a. I'll get back to or experiment.

[D]

Yeah.

[C]

Woman. There was this woman who got funding. She was a scientist who got funding to. To give dolphin. I don't know how the hell you get fun. Okay.

[D]

So because they were losing attention. She was trying to communicate. And the whole like, premise for this like study was like they were trying to be able to learn how they communicate and teach them language and then back and forth. And so she was giving. She was losing attention from them so she would end up jerking them off.

[B]

That's a scientific term, by the way.

[C]

By the way, LSD was.

[D]

I also going to say it.

[C]

They were also using lsd. They were using psychedelics to see if it would communication. And she ended up having sexual relationships with dolphins. That's true. Yeah. You look it up. I think it was in the 70s.

[A]

Yeah.

[C]

Okay. I'm not mistaken. Yeah. I was like, they're not even the hot animals. They're the least attractive.

[A]

So outside of this giving dolphin, are they, Are they doing this behavior outside of giving them LSD and checking them off?

[C]

Yeah, dolphins. Dolphins have been known to rape other dolphins. Fish to do weird.

[B]

Seals, I'm sure.

[A]

How do we determine as humans that that's rape?

[B]

Well, I don't think.

[A]

I don't think there's struggle.

[C]

The struggle.

[A]

I mean, how do we know there wasn't consent? How are, how are we so arrogant that we're like, oh, that's definitely rape.

[C]

I think they show distress, bro. I don't. I think they fight and they often get killed sometimes.

[A]

Sometimes.

[B]

I don't know. Think, think about if you were a seal and all of a sudden you had a dolphin behind you.

[A]

Listen. No, just go back.

[D]

Making this up.

[A]

This is where I love Google.

[C]

How do we. Seals being raped.

[A]

Yeah, I love, I love with science, Sal. And just to go on these, the studies and then like nobody questions that. I was like, wait a second, where, where do we. How do we determine as humans that this.

[C]

The seals are hanging out. Let's go. Hey man, hang out with those dolphins.

[B]

I'm pretty sure the interspecies thing is probably a good indication that it was non consensual.

[A]

So that's fair. They're saying like other dolphins, it's like.

[B]

Yeah, I don't know.

[A]

Yeah, that's.

[C]

I think they, they try to escape and get away and they get cornered and.

[B]

Yeah, how do you get cornered in the ocean?

[D]

Also it's, it's infanticides. So they actually kill babies. And so the thing is, I guess with dolphins like the, the females are promiscuous because they're trying to like not have the other males know whose kid it is.

[A]

So are the, are the males more likely? Because I know some species the mothers are more likely to eat. The children are. It's the, it's the fathers that are eating.

[C]

If they think it's not their young. Yeah, they'll kill them then they'll kill them to. Yeah. That's common though, in the animal kingdom.

[D]

Yeah, yeah. Certain relative mammals.

[A]

Yeah.

[C]

Yeah. So anyway, orcas, like grizzly bears. You know what some orcas are doing? What? This is the hear more science. They're wearing dead salmon as hats. They're putting salmon on their head.

[D]

Are you serious?

[C]

Yes, bro. Look up salmon, orca, salmon. They're coming up out of the water and they have a dead salmon on their head. And they're like showing each other and it's like a. It's literally. Scientists are like. It seems to be a trend because other orcas start to copy them.

[A]

They get.

[C]

And they wear it on their head.

[A]

What is that? What is that?

[C]

Look at the. Nobody knows. I was reading articles on it because I saw a post. I'm like, this is not real. And it is real, dude.

[A]

Hey Bob, check this out.

[C]

Yeah, see, look, dude. Salmon hats. Orca salmon hats refer to a bizarre yet documented behavior where southern resident killers wear dead salmon on their heads.

[B]

They had a little bit too much puffer fish.

[A]

Yeah. Go down to what it says. The scientists are debating about. Let me hear what. Meaning nothing. The behavior.

[C]

The behavior often spreads through pods. Like a cultural trend.

[D]

Yeah, maybe one did it and then.

[C]

He'S the cool orca.

[D]

Or he ate it and it just like landed on his head.

[A]

He was like, oh.

[C]

Thought it was hilarious. Why are they doing.

[D]

And then it became a thing.

[A]

So it was.

[B]

First appearance was in 1987, and I think it disappeared and then it resurged again in 2024. So styles do repeat themselves.

[C]

They call it a retro trend, bro.

[A]

I mean, I wonder if it's like the signal that there's a lot of salmon over in this area to fish or hunt or like you're telling your homies, like, hey, there's lots of salmon over here.

[C]

They don't. They're guessing. They don't know why. They're literally saying wearing. Look at the article. Wearing 7 hat as hats is in vogue.

[D]

So hot right now.

[C]

What, that Hansel with the sand? Orcas are messed up, dude. You know what I mean?

[D]

Yeah, that's dark.

[C]

I wouldn't wear dead animals. Oh, wait a minute. We kind of do that too.

[D]

Raccoon hat.

[C]

Never mind.

[A]

Hey, I think you saw this. I don't know if you saw you carry it.

[C]

Is your.

[A]

Is your son not into Legos?

[C]

Yeah, it kind of is. It's not a big, big thing, but he likes them.

[A]

You see, there's the new smart Lego.

[D]

Smart tech, smart Lego.

[A]

So they literally can. Okay, so have you seen the Mario collection at all?

[C]

Yeah, yeah. Okay.

[A]

And they like, they have like a. They have like a sensor in it and then they make noises. Yeah. And you have like, bet. So. And I'm sure that's probably what started the train because I think how popular that that whole series went. Now all of them are going to become smart Lego Legos. They'll be able to charge and they'll all. They'll be able to sense each other and create. So your kid can build like a LEGO train.

[C]

Yeah.

[A]

And now when he moves it, it'll make the sounds and then like other legos that he builds will interact with that because it'll sense the Bluetooth.

[C]

Cool.

[A]

Yeah, yeah, yeah.

[D]

It has different lights. Like proximity wise, it like turns different lights on and. Yeah, it's got all these, like, features. Did it have anything about, like, it being almost like a little motor too, or was that. No.

[A]

So that's what.

[D]

That's the tech Lego.

[A]

Yeah. The tech side of it is these. They'll be built in the Legos. So what you. In the Mario ones, you used have to put batteries in it. And so this is going to be like a wireless charge type of situation. And then it'll be, it'll just automatically connect.

[D]

Just a new way to be creative and, and figure things out.

[A]

I mean, I've been, I've been fascinated with Lego ever since my son got into them. Like, I remember I. You told, told you. I started, I went right away, went to go see if I could buy stock. And that's when I found out that they were a private company. And I'm like, they're huge. And their partnerships with Swedish, Danish.

[C]

One of those.

[A]

Not here. How about that? Not from.

[C]

Not from here. Do you guys want to hear the cutest thing that my 5 year old did? The sweetest cutest thing ever. Yeah. So every time we come home, we don't wear shoes in the house, right? But he takes his socks off too. Shoes and socks off. Every time, socks off, socks like that. And I'm always. I thought he just liked to be barefoot. So I'm like, whatever. And I don't remember what it was. Hey, keep your socks on because we're gonna go back outside. It became a thing. And so I said, why do you take your socks off every time we come in the house? And he goes, it's for mama. And I said, what? And then it dawned on me. So ever since he was little, my wife has loved playing with his feet. And she calls his feet cute and they're so chubby and whatever. And he does it. And so I said, you're doing that for Mom? And he goes, yeah, so that she thinks I'm cute and that she comes and plays with me. And he told his mom and of course she got emotional. How cute is that? He just does it because he thinks his mom likes it. Isn't that the sweetest thing ever?

[A]

Max is the same thing, but it's not for those reasons.

[C]

I think it's funny.

[A]

We have let Max since he was little. We have a lot of privacy around our house. And so if he's walking around his underwear or whatever, who cares? No big deal. But he's gotten so comfortable with that that he'll. It'll be like midday. This was over the break. He had two weeks off. So we were obviously home a lot doing Legos. And we'll be like in the middle of day, like at noon, he'll be like, dad, can I take off my clothes? It's like two in the afternoon. We're building Legos. Like, I don't even run the house that hot. And he's just like, I want. I'm uncomfortable. And I'm like, I don't care, bro. And strip down his underwear.

[C]

You know what I'm saying? His place. Yeah.

[A]

The new play Legos with his underwear on. Yeah. It's like he knows, like, we won't. When we have gaffes. No. We have someone coming over. She can't do that. But he's like. He likes to be down to just damn near anything, and he's comfortable like that. He runs hot. He gets uncomfortable in clothes and stuff like that. But I think it's just.

[C]

So you just reminded me what happened yesterday. I was in the. I was in. In the bathroom, and I had to change my shirt because I was going to film out here yesterday. Did a lot of filming. And so I was going to the bathroom, but I had my shirt hanging over the top. So Adam walks in. He's like, dang, bro. He's like, you're getting too big. You have to take your shirt off to go to the bathroom. And we were cracking up. But I used to know guys like this. Yeah. I used to do dudes that, like, bodybuilder types.

[A]

Yeah.

[C]

They would go. When they'd have to go to the bathroom, they have to take their shirt off.

[A]

Yeah.

[C]

Yeah, they're taking.

[A]

I shared an embarrassing story with Sal after he shared that with me, and I. I was like, dude, I. I'll never forget a time this. I mean, everybody. We've all have moments where you're, like, realizing, whoa, you know, like, too far.

[C]

Get too far. Right.

[A]

I remember sweating, being like. I'm like 8% body fat, so I'm.

[C]

Not like, you're big, but I'm big.

[A]

And I remember going to the bathroom was, like, so much effort that I would sweat. And the reason why it was. Was I was so big and strong in the sagittal plane at the rotation, to turn.

[C]

To turn.

[A]

You know, to turn my body. And I remember, like, sweat coming down my brow, which I'm going like, oh, wow, there's that. I tell that story, and I tell the other story.

[C]

You're like, wait a minute.

[A]

Breathing is loud.

[C]

I remember.

[A]

I remember. This is a similar time, right? This. This was like, okay, this is enough. Right? Like, I remember we were at. Near your house, the beach over there. And I forget what exit that is, where they. Where the bathrooms are. And there's a roundabout where the. I don't know what beach. I forget what. You know what I'm talking about. Just.

[C]

Yeah, you drive to the beach, and.

[A]

There'S a roundabout, and There's a restroom right there.

[D]

Twin Lakes.

[A]

Huh?

[D]

Twin Lakes.

[A]

Is that where it's. Is that what it is, the exit? I don't remember. It's over by you and. Yeah, I think it's Sea Cliff actually. And it's a common area and we park there and we go.

[C]

But then you gotta walk.

[A]

Yeah, we walk out to the sand a little bit and I'm. And I'm. We're eating. Do I think I go back to the bathroom? And I remember walking back again. I'm buff, I'm in shape, I look good. But I remember my shins were burning and I was like, I had to like stop to take a breath and I'm like, okay, this is like too much. Yeah, too much. This is way too much.

[C]

Like this, this is extreme. I need to go the other direction. I'm going to change direction. So the Caldera Lab product, the. Great. So I was using the serum I've been using. The Great. It's so good. And I had Doug look up what they put in there. So they use exosomes in there. Do you guys know what exosomes are?

[A]

So these are like baby stem cells, aren't they?

[C]

Okay, so I pulled up kind of.

[D]

I pulled up the stem cell somehow.

[C]

Yeah, so I pulled up. Oh shit, I lost it. Doug, pull up their. Oh, here we go. These are plant. These are exosome like nanoparticles. They come from the plants. They're similar in structure and function to animal derived exosomes, but originate from sources like fruits, vegetables, herbs or plants. So these plant exosomes, they're very, very small and they play a role in intracellular communication.

[A]

Interesting.

[C]

So when you use them, they, they promote cellular repair, collagen synthesis, they strengthen the skin barrier wound healing, they reduce inflammation, they help regeneration of the skin. And there how many exosomes? They actually have a number.

[B]

It's in the billions.

[A]

That's a lot.

[B]

So yeah, 150 billion exosomes per applicant.

[C]

So this is like a new technology for skincare. And their, their product, the great has it and that's the only one I use now.

[A]

So that. So this is interesting how we've evolved.

[C]

And I noticed a difference.

[A]

We've evolved with, with skincare because the old school way was like bleaching, killing or oil over the top of you like and now we're getting to this place where we're using nanoparticle of like plants to go in and actually repair and make your cells healthier or bring down inflammation.

[C]

Yep.

[A]

Such a, such A healthier way to do it.

[B]

It's cool.

[C]

And, you know, their products also promote a really healthy skin microbiome. So what a lot of people also report is less acne, which. A lot of skin care products, especially moisturizing ones, tend to promote acne for people. This is like anti. Because it balances out your microbiome.

[A]

You know, Katrina and I had this. I don't know if you guys. Wives talk about it. Like, she has a lot of girlfriends who have. We're getting that age now where I think it's more common to, you know, a lot of injectable stuff, a lot of plastic surgery, a lot of stuff like that. And Katrina's never done any of that. And she's. She's talked about, you know, at one point, you know, at what I get to an age, I want to. I want to do that. I'm like, honey, you don't do that. I am. So for all the things like to promote longevity, the. The red light, the caldera labs, the exosomes, the stem cells, like, that's. That stuff is like a natural way to keep you youthful and looking young. The. The plastic fake way that we. I really think that's gonna f. Fall out of favor in the next decade or two because it doesn't look good. You think it looks good? It looks this. Everybody looks the same. It looks fake. It's not a good look.

[C]

Look, you could go on their website.

[A]

I know I'm gonna piss people off.

[C]

No, no, listen. I got a story. So first off, you can go on Calder lab website. They have before and afters, and they run studies, so they actually do studies that are controlled and all that stuff. And you can see the difference. I. We were. I won't say too much, but we were out, and this woman's walking towards me, and she's like, sal, oh, my God. How you been? I don't know who you are.

[A]

Yeah.

[C]

We start talking, and then it dawns on me. Oh, my God.

[A]

Done plastic surgery.

[C]

She worked out in my gym. Not with me, but one of my trainers. But I saw her all the time for years. I knew her husband, I knew her son. I didn't recognize her. And it was because her face didn't move. She had injections in her lips and all that stuff. She didn't. I didn't recognize her, bro. Yeah. I didn't know who she was.

[A]

That perception drift thing that I brought up, it's crazy. Real thing.

[C]

And I feel so bad because I know she felt that I didn't recognize Her.

[A]

Yeah.

[C]

Because we were talking and I was like, you know, and I'm sure I offended her because she worked out my gym for probably seven years. So it was like a. Somebody I kind of knew. I knew her well.

[A]

Yeah.

[C]

Just hadn't seen her for probably 15 years.

[A]

Yeah.

[C]

And they looked at us. I don't. Yeah. Who is this person? Then when she left, I was like, thinking. And I'm like, oh, my God, that's so. And so.

[A]

Yeah.

[C]

God, they did so much that you can't even recognize. It's crazy.

[A]

I mean, your eyes. Your guys. Wives talk about it all. Or, like, where they stand on it. Like, the fact that Katrina even brings it up. And I explain, like, I talk to her about, like. Yeah, because it's always, I just want a little bit, or I'm just. And I'm going, that's where it starts. I said, that's where the perception drift starts a little. And then it's a little more. And it's a little more. And it's a little more. More, by the way, no different than what I just admitted about the. The big Jack bodybuilder guy. You know what I'm saying? Like, when. When I first started, it's not like I woke up one day and I was this guy who couldn't go to the bathroom without sweating or walking across the beach. It was a little bit. It was like, oh, I could be a little more jacked. A little more jacked. And then it's like, oh, my God. Yeah, exactly. Same concept.

[C]

So I just feel.

[A]

I get it. I admit it.

[C]

I feel bad, too. Especially.

[D]

It's tempting for them, you know, it is.

[C]

It's. It's.

[D]

And it does, like, make it difference, like, so. And Courtney, thankfully, has been around enough of her friends that do these Botox parties, and they do, like, a lot of those things. And she's seen, like, you know, the. Where it's like, oh, there's some benefit. And then you see, like, a dramatic difference. It's like, oh, my God, that does not look good. And I don't want to get to that level. And so she's actually gone back and forth with it, but has, you know, pulled more of her attention into, like, creating her own moisturizers and. And, like, doing things with, like, all these, like, natural, like, remedies and options for it and using red light, using Caldera, using all the things, like, possible to, you know, help benefit her skin. But yeah, like, a lot of her friends, like, can get, like, she. She used to go to a Lot of those, like, parties, and it gets excessive. Like, it's, It's a lot.

[C]

Look, I get it. As somebody who's, you know, tried to manipulate how he looked for most of my life, like, I get it. I totally get it. But it's, you know, you just take a big picture. We make youth. We place youth so high. Like, it's the most valuable thing that we've completely devalued the true value of wisdom and getting older and to the point where it's like. It's like the worst possible thing that could happen to you is you look like you're getting a little bit older. And for women in particular, it's like, oh, my value is my beauty. That's my value. That's a terrible place to be. Because at some point, you know, you get older if you're lucky, by the way, not everybody ages. Some people die. But so then you got to face that. You got to face that, that, that inevitable. So. But I get it. You know, I told you.

[D]

We've seen a trend actually, though, in Hollywood, even, like, with Pam Anderson and like, even recently in Stranger Things. What was the, the lady's name that was in Terminator? Sarah Connor.

[C]

Yeah, yeah, yeah.

[D]

It's full wrinkles. Like, she's like, her age and, like, didn't do anything great.

[A]

Looks great.

[C]

And.

[D]

But the thing is, she's like, I earned these. And like, there's like a kind of a. A badge of honor movement with it, which.

[A]

That's what I think. I think we. I think we're just in this weird time of like, when the, the Botox plastic surgery got. Got to the point where they got pretty good at it and better. And I think we're going to see a trend go the other way, especially as all natural products and things like red light therapy and things. Things like that come in that. Because that stuff, it, it helps you look younger, longer through health, through health and, and natural. It looks good. It looks. It looks better health.

[D]

Yes.

[A]

And that's a good look. And, and so, And I think that we've gotten so far. We've come so far with the science there that I, I believe, Justin, I think you're on that. That, that is going to become the trend. We're in this weird.

[C]

I don't know if you guys are familiar with the studies on, on Botox. These are kind of scary studies, but your ability to emote, okay, you kill.

[A]

You go in and you kill the nerves.

[C]

Well, well, besides that, your ability to emote, right? Like your, your facial Emotions reflect your inner feelings. Yes, but it's not a one way street. Your facial expressions also communicate to your inside, to your brain how you feel.

[A]

Right.

[C]

So when you change how your face emotes, you actually start to become more numb and you start to feel less. And there's studies on this. There are studies. So you do enough stuff to your face, you don't feel like you used to. And because it's a slow process, five years later, you don't realize where you're at. Yeah, but you just kind of like things are not the same. Little numb. I feel a little bit like if.

[D]

You have a hard time smiling, that's a big problem.

[C]

Yeah, dude, because it's not. Again, it's not a one way street, it's a two way. So just like when they've done it, where they force people to smile and they actually start to feel different. Yeah, through the outside. So something to consider. Element is an electrolyte powder that tastes delicious. You add it to your water, there's no sugar, no artificial sweeteners, thousand milligrams of sodium per serving. Why is that important? Most electrolyte powders don't have enough sodium to make a difference. Look, if you want better pumps, if you want more energy, if you want to feel good, you need sodium. Especially if you work out and especially if you eat a diet that's whole food based. And especially, especially if you're a low carb dieter. Element is the best. Go to drinklement.com mindpump on that link. You'll get a free sample pack of their most popular drink, mixed flavors with any purchase. Back to the show.

[B]

First question is from iamthemuppet. How should a female train who has osteoporosis?

[C]

Oh, good question. Strength training, very important, not a lot of it. You're looking at one or two days a week, very controlled, moderate intensity, probably with a trainer. High protein and feed yourself periods. Not just high protein, but enough calories because you can strength train perfectly. But if you don't feed yourself enough, this isn't going to reverse. You have to build muscle. Building muscle builds the bone and that's what causes this to move in the right direction.

[A]

Can't stress enough the surplus because especially with the people that listen to this podcast, we have, we have a lot of women that have struggled with this where they're like, I train, I lift weights.

[C]

Constantly dieting.

[A]

Yeah, but they're always in such a low calorie place and you can still get osteoporosis even if you strength train if you are always in a calorie deficit and you don't allow yourself to build muscle. If you don't build muscle, you're not going to build bone. And so I'm glad you, you know, corrected me with not just high protein, but high calories. So high protein and enough calories and you don't have to be crazy high, but you need to be in a surplus.

[C]

Just eat enough to build muscle and in a good two day a week, traditional strength. I have a lot of experience with this. At one point, because of the amount of doctors that I trained, they would send me their patients. And at one point I trained a few women who were either osteoprenia or osteoporosis. And because they were in those categories, they would get their bone mass, bone density tests done regularly. And they all came back, yeah, positive where they were adding bone density. One of them, in fact, their doctor made her a case study because of the reversal. And it was just traditional strength training, eating enough food.

[B]

Next question is from Morgan B. Peterson. How do women know if they need testosterone? Can they even get trt? And what levels are normal for an athletic female age 21?

[C]

I don't know what the normal range of testosterone is for women. You'd have to look that up.

[A]

Yeah, well, you go get blood work work, they'll tell you.

[C]

Yeah, but these symptoms of low testosterone in women is exactly the same as the symptoms of low testosterone in men. So there's a, there's this myth or this, this, this incorrect belief that testosterone is the male hormone. Yeah. Estrogen is the female hormone.

[D]

No, not true.

[C]

No. The truth is estrogen and testosterone and progesterone are man, male and female hormones. We both have them. The difference is the ratios and the amounts. Right. Men obviously have a lot more testosterone. Women have a lot less. Estrogen is different for women than it is for men. But if a woman's testosterone is low, she'll experience what a man will if his is low, which is like low libido, low drive, low motivation, depression, aches and pains. Yeah, you're not responding in the gym, body fat percentage starts to gain. Yeah, that kind of stuff. So what you would do is you would get tested and I recommend going to a hormone, you know, clinic, like a specialized clinic. And what they'll typically do is look at your testosterone levels plus talk to you about your symptoms because it's both.

[A]

I, I do want to comment though. Most common in a 20 year old or a young female with this is.

[C]

Underfed and overtrained if their Testosterone is low 100%.

[A]

Yes. So.

[C]

Or birth control sometimes can mess things up.

[A]

Oh, good point.

[C]

Yeah.

[A]

But I'd say the most common thing, when I had someone that was young, that was this, it was commonly found in a lot of like athletic.

[C]

A lot of my hardcore athletes lost her period. Hasn't had it for a couple years.

[A]

Trains really hard. So over trained, underfed is the more. It's not the everything but it's, it tends to be the more common reason for this. And so sometimes before and, and I, I say this because I caution people to just go to a hormone place, find out and then get put on. Go on trt. You should first make sure you're not that person that needs to reduce the intensity and potential volume of training and reverse diet and increase calories because many times this will balance that out.

[C]

Rarely will they put a 21 year old female on hormone replacement therapy unless there's some other medical conditions or anything like that. Typically it's lifestyle. Typically it's lifestyle. Hormone replacement therapy tends to be more appropriate for women who are perimenopause or menopause in age.

[B]

Next question is from the great Cascadian ape. I've been able to improve all my big lifts and have steadily made progress with strength. But I still find push ups aggravate my back and have more or less always been a struggle for me. What tips would you give to someone who wants to improve their push ups?

[C]

So it depends what you're talking about. Your back, I'm going to assume it's your low back. Yeah. If you're doing big lifts, it's your low back. And so the problem with this is you're not activating your core and tucking your tailbone enough in your push up. So what's happening is you're going down to the push up. Your back is arching really strong excessively and you're pushing your upper body up, which is making the arch even stronger. And you're getting shearing in the low back. So what you would do is you would start at the top, you brace your core and tuck your tailbone a little bit and your whole body has to move like a board. The whole body has to move it a unit. There's not two sections. Sometimes people do push ups. It's like upper body comes up, lower body comes up, the whole thing moves together. The way you progress something like this is get a barbell, put it up on a rack that's higher. Start with your higher push up and then as you get better. Lower the bar till you get down to the floor. In my experience, that's the best way.

[D]

Yeah. And slow down and work on that bracing technique and squeeze the glutes, squeeze the abs. Like make sure you don't break that at all as you go down and, and get to the bottom of your rep and, and press up. So you try to maintain that tension consistently throughout the entire range of motion.

[A]

Perfectly. I was just say the exact same thing. And that becomes the qualifier on do we do more reps? Is not that could you push up more reps? It's can. How long can you continue to brace the core by squeezing the abs and squeezing the glutes? As soon as you lose tension there and you, and you can't do that anymore. I don't care if you feel like you can get five or 10 more pushups. You're done with the reps right there. We need to progress the ability for you to stay rigid with the glutes engaged, the abs engaged while doing the push ups before you move and do more push ups or add weight or resistance to the pushup.

[B]

Next question is from Terry Jennings. 113. How do I know if I should continue to train when I have an injury? I've had two knee revisions on the same knee and I think it's going out again.

[C]

You know, when I hear someone ask me a question like this, I mean, I could give you some general answers, but because of where you're at, you've had two knee revisions. Assuming surgeries on the same knee, you feel like it's going out. You know how much time that that takes out of your life, how much it costs, you know, the, the cost to your quality of life. Hire a good.

[A]

So glad you went.

[C]

That trainer. Yes. Like someone who understands, an experienced trainer, one that understands correctional exercise. One that not. Not a trainer, not a, not a group exercise trainer.

[D]

Taking up the guesswork.

[C]

And hire someone who understands correctional exercise. They will fix this for you. It'll prevent. It'll. It'll save you from having to get another knee surgery.

[A]

It's not a knee problem. It's a movement problem. And that is one of the hardest things to. And the hardest things to communicate to a client that has had multiple knee surgeries or issues with their knees. They've been told by doctors they have a bad, bad knee. And so they come to you. They're like, should I do squats or should I do these moves because I have a bad knee? It's like, no, the reason why your knees Feel bad is because of poor movement. And we need to get better at the movement. And we need to know a good coach or trainer or a good movement specialist knows how to regress you to a place that doesn't stress the knee, that. That teaches you how to move better. And then hinge the knee properly and the hips and everything that's involved in this and get good at those movements and then progressively overload it and get strong in the muscles that support the knee. You don't have bad knees. You have bad movement. And just stopping the movement is not a good idea. But this is such an important investment. It's like the surgeries can't be cheap. The timeout of work or the things you do.

[C]

That's why I said that. Yeah.

[D]

And what's inhibiting that movement?

[A]

Like, you need to coach it out. Sacrifice the Christmas presents. Sacrifice the things that you were going to spend money on. Go invest in a movement specialist that helps you get to the bottom of this and teaches you how to move more properly or move better. And then. Then hopefully we don't have to do.

[C]

That's exactly why I said yes.

[A]

I love that you went right to that.

[C]

Because this. Because you'll save money. And I say that because when you look at the. When you need surgery, it seems like it's expensive, but, oh, I have to do this because I have this injury. When you look at a coach before you get injured, it's like, maybe I could. Maybe. I don't know. Is this money I want to spend?

[D]

You talk yourself out of it.

[C]

It'll save you money, it'll save you surgeries, it'll save you time out from work, it'll save you recovery, It'll save you all these different things. And I, I say that because a good coach or a good trainer is going to cost you, you know, around a hundred dollars an hour.

[D]

The.

[A]

The knee is like a. A door hinge. Okay. And imagine you had.

[C]

Except way more complex.

[A]

But listen. But no, listen. Okay. Yeah. Because it's floating and there's all kinds of different. But listen to the analogy. It's like a door. Door hinge. And Justin is hanging on your door, and you open and close that door every day. Eventually that hinge is going to wear, tear, and it's going to hurt. And then their doctor is going to tell you, you need to replace the hinge. It's like, no, get Justin off the door. That's the problem. And that's what. It's not moving properly, it's not swinging properly. And then it wears and tears and then you have to, you have to keep redoing it or, or you never open the door again. Which you don't want to do that either that you, you want to be able to open and close the door.

[C]

Eventually the door won't open.

[A]

That's exactly right. And so that's why you want to solve the, the root issue here. And it's not the bad knee. It's not just getting surgery again.

[C]

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

[B]

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 max 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 five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.

[C]

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[D]

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