2911: Machines vs Free Weights | 5 Times Machines Are ACTUALLY BETTER

Summary

Mind Pump: Raw Fitness Truth

Episode 2911 - Machines vs Free Weights | 5 Times Machines Are ACTUALLY BETTER
Original Release Date: July 29, 2026
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

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Episode Overview

In this episode, the Mind Pump crew tackles the perennial fitness debate: machines vs. free weights. While free weights are typically championed for building muscle and functional strength, the hosts break down five situations where weight machines are not only useful, but potentially superior. They blend humor with deep expertise, coaching real callers through their health journeys, discussing trends in gym culture, and even veering into everything from marshmallow roots to "food noise" and speed traps.

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Key Discussion Points & Insights

1. Machines vs Free Weights: When Machines Win

[02:32–19:38]

• Overall Stance: Free weights are generally better for overall muscle building and functional strength, but machines have significant advantages in certain situations.
• Sal: "When you compare them head to head and you look at the big picture, free weights tend to win. ...But there are cases where a machine does a better job." (03:11)

5 Situations Where Machines Are Better

1. Muscle Isolation & Targeting
   • Ideal for bodybuilders wanting to shape specific areas and for correctional exercises.
   • Justin: "Rotator cuff would be another example... you’ll prime that before you go into a pressing movement." (05:15)
   • Correctional clients often benefit from machines like the abduction machine for lateral hip strength.
2. When Stability is a Limiting Factor
   • Machines provide a predetermined track, minimizing the need for balance and allowing the user to focus on contracting the target muscle.
3. Training Around Recovery Constraints
   • When you're “redlining” recovery – for example, athletes in season – machines still stimulate muscle with less systemic fatigue.
   • Sal: "Machines offer you stimulus with less damage." (09:47)
   • Adam: "Machines will make their way into my routine even when it’s unplanned... a lesser movement isn’t always a bad thing." (10:05)
4. Advanced Intensity Techniques (Drop Sets, Forced Negatives, etc.)
   • Much easier and safer to do heavy lifting techniques on machines (e.g., drop sets, failure training) than free weights.
   • Sal: "All the intensity techniques that I can think about... are easier to do with lower risk – much lower risk." (16:56)
   • Adam: "If I train to failure, it’s going to be on a machine. Rarely ever... will I take a barbell to failure." (15:25)
5. Changing Resistance Planes or Nontraditional Patterns
   • Machines (particularly cables) allow resistance in any direction – not just gravity-based up/down – useful for targeting small muscles (like rear delts).
   • Adam: "I use machines for rear delt movements for that reason... it allows me to target from different angles and keep tension through the full range of motion." (18:09)

Key Quote

• Sal: "True isolation doesn’t exist. But getting it to put as much emphasis in a small area – there's no better way than with a machine." (19:15)

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2. Gym Trends: The Rise of Social Fitness

[55:18–58:45]

• Gym attendance reached an all-time high in 2025: 26% of Americans aged 6+ had memberships.
• “K-shaped” economy in gyms: Budget chains (e.g., Planet Fitness) and high-end clubs thrive; middle-tier gyms struggle.
• Sal: "Demand for gym memberships is the highest it's ever been. This is the best time for gyms we've ever seen." (55:53)
• More gyms are offering added services (recovery, blood work, social events) with tiered memberships (e.g., Equinox).
• Young generations now socialize more at the gym than at bars; a fitness boom is underway.

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3. Listener Callers: Personalized Health & Fitness Coaching

Nick from California: Fitness for Inconsistent Schedules

[59:26–75:52]

• Issue: Construction worker with erratic hours, struggles with workout/nutrition consistency.
• Advice: Use the Maps 15 routine daily, scaling workout intensity to energy/recovery. Focus on daily protein intake and meal prep.
• Sal: "You don’t need to do more just because you have time. It’s doing it consistently and adjusting intensity that matters." (61:04)
• Suggested tracking protein as the main metric.
• Adam: "If you feel like you have to get so sore from the workout for it to be productive, it's not. Moving weights – even light – is effective." (65:12)
• For nutrition, avoid long periods without eating—meal prep to prevent overconsumption on busy days.
• Justin: "Protein isn’t averaged like carbs/fats. Every day matters." (69:50)
• Notable Moment: Nick reveals past struggles with overweight and calorie tracking as a ‘security blanket’; hosts recommend coaching as a life investment, not a luxury.
  • Sal: "Six months with a good coach, and you’ll come out of this totally different." (74:54)

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Rachel from England: Building Muscle in Menopause

[77:19–84:09]

• Issue: 58-year-old dedicated lifter unsure if her results are enough, thinks she doesn’t “look like she lifts.”
• Sal: "I don’t even need to see the rest of you; I can see your shoulders. I can tell you work out." (78:36)
• Advice: Eat more – add another meal with 30–40g protein, increase overall calories. Focus on progressive overload, not scale weight.
• Adam: "You could keep doing what you’re doing and be kicking butt. But if you want more muscle, we need to fuel and eat more." (82:08)
• Reassurance: She’s already in elite shape for her age/sex; adding food and focusing on strength will yield more results, not "fluff." Body image comparison to fitness influencers discussed.

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Tyler from Washington: Finding Mentors & Longevity Training

[85:10–98:13]

• Issue: 25-year-old software engineer feels “lost” in career; seeks mentorship and advice on training for longevity/aesthetics after injuries and thyroid issues.
• Advice:
  • Mentors: Get proximate to people doing what you want (work for/with them, even for free). Seek different mentors for business, family, spirituality – "don’t put anyone on a pedestal."
  • Join community groups/churches for relationships and informal mentorship.
  • Serve and help others: "You’ll wake up at 35 and have a hundred people you can call."
  • Training: Focus on unilateral work (MAPS Symmetry) for injury-proofing, shifting to MAPS 15 as athletic demand increases.

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Jenna from Wisconsin: Hip Flexor Rehab and Nutrition While Quitting GLP-1

[98:55–115:19]

• Update: Hip flexor isolation exercises helped; minor flareups still occur after certain activities.
• Advice: Continue with single-leg movements if needed; avoid pushing through pain; “Phase in” barbell lifts slowly after another 60–90 days.
  • Sal: "You get strong enough where pain goes away, but not strong enough to be where you should be. That takes a little while." (103:40)
• GLP-1 use discussion: Jenna took the drug (not prescribed for her) to manage gut inflammation and "food noise."
• Warning: Most people (especially women) with slow motility gut issues can worsen symptoms; GLP-1 is rarely indicated here.
• On Food Noise: Hunger or food preoccupation at normal body fat/muscle levels is not pathological; it means you may need more nutritious calories.
• Justin: "You need more calories. You have a lot of muscle." (113:31)
• Strong recommendation: Focus on whole foods, trust signals, don't obsess over the scale—especially if already fit.

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Notable Quotes

• Sal: "When you compare [machines and free weights] head-to-head and you look at the big picture, free weights tend to win. ...But there are cases where a machine does a better job." (03:11)
• Adam: "If I train to failure, it’s going to be on a machine. Rarely ever... will I take a barbell to failure." (15:25)
• Sal: "True isolation doesn’t exist. But getting it to put as much emphasis in a small area – there's no better way than with a machine." (19:15)
• Adam: "If you really want more muscle, we need to eat more. ...Eat more, and let's see if we can get stronger." (82:08)
• Sal: "Six months with a good coach, and you’ll come out of this totally different." (74:54)
• Justin: "Protein isn’t averaged like carbs/fats. Every day matters." (69:50)
• Sal: "Don't put anyone on a pedestal – good mentors still have flaws. Seek wisdom by area." (91:51)
• Adam: "Serve others without expecting anything. After years, you'll have a hundred people you can call." (95:04)

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Timestamps for Key Segments

• [02:32] — Main topic: 5 times machines are better than free weights
• [04:34] — Machines for isolation/correctional work
• [09:47] — Machines for “redlining” recovery
• [14:24] — Machines for intensity techniques (drop sets, forced reps)
• [17:56] — Machines/cables for planes of resistance
• [55:18] — The latest gym industry and attendance trends
• [59:26] — Nick from California: Coaching for crazy schedules
• [77:19] — Rachel from England: Building muscle post-menopause
• [85:10] — Tyler from Washington: Finding mentors, thyroid issues, injury-proofing
• [98:55] — Jenna from Wisconsin: Hip flexor rehab/GLP-1 withdrawal advice

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Memorable Moments

• Rachel, 58, doubts she “looks like she lifts,” but the team reassures her, “You look phenomenal – you could keep doing what you’re doing and be kicking butt.” (79:23)
• Adam’s analogy: “Don’t judge yourself by extreme outliers on social media. You’re extraordinary in your own age group.”
• Sal’s reality check for "food noise": "That’s just your body saying you need more food. That’s a good signal." (116:19)

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Recap

This episode isn’t just a nerdy technical comparison of gym gear. The Mind Pump hosts highlight how practical, individual context drives better training results – it's not dogma, but nuance. Machines aren’t “bad” – they’re invaluable at certain times, and smart programming means matching your tools to your goal and circumstances. At the same time, modern gym culture is changing; it’s more accessible, social, and booming, with new opportunities for both average Joes and high-end clients.

Via live callers, the hosts deliver tough love, actionable wisdom, and a healthy dose of perspective — especially around self-image, calorie tracking, and the reality (not the myth) of hunger and progress. Whether you’re navigating shift work, menopause, post-injury comebacks, or the mentorship maze of your 20s, there’s something in this episode for you.

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Connect with the Mind Pump Team and training programs:

• Instagram: @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin, @mindpumpdoug
• Podcast website: mindpumppodcast.com
• Training programs: mapsfitnessproducts.com

Transcript

[A]

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

[B]

Mind Pump. Mind Pump.

[C]

With your hosts, Sal Destefano, Adam Schaefer

[A]

and Justin Andrews, you just found the

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most downloaded fitness, health and entertainment podcast in history. Approaching over half a billion total downloads. This is Mind Pump. Today's episode we had people call in, we got to coach them live on air, but this was after the intro. Today's intro was 56 minutes long. During the intro, we talk about muscle building, strength, fat loss, we talk about nutrition, current events. It's always a good time. Look, if you want to be on an episode like this, submit your question to mplivecaller.com now. This episode is brought to you by some sponsors. The first one is Olipop. This is tastes like soda, except it's got 40 calories, almost no sugar and there's gut healthy compounds in it. It's no joke. It's called Olipop. It's delicious. Today I had their cream soda. By the way, if you go to drinkollipop.com mindpump on that link, you can buy any two cans of Olipop in the store and they'll pay you back for one. So you'll get 50% off, essentially. This episode is also brought to you by Legion. Today we talked about Legion's creatine. Creatine has tremendous benefits. Today we talked about how if you have a bad night of sleep, taking a large dose of creatine erases the deficits. This is what the studies are showing anyway. Legion has many other supplements. Go to buylegion.com mindpump Use the code mindpump. Buy one, get one 50% off. Also, there's only three days left for our brand new MAPS workout program. MAPS upperlower. It's a four day split. Lets you work out in the gym four days. Hit every body part twice a week. There's a men and Women's version. It's 40% off. Go to mapsupperlower.com use the code launch for the 40% off discount. Back to the show.

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And it's T shirt time.

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[B]

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

[B]

The old comparison, free weights versus machines. Now, typically, when this comes up, we lean towards free weights, but there are times when machines are better. It's true. Today we're talking about the five times machines are better than free weights.

[C]

I got two.

[E]

Let's get to it.

[C]

I got two off top of my head right away that come to mind. But you got how many? Five. Five.

[B]

I got five times when a machine can definitely be better.

[C]

Yeah, two.

[E]

Quick.

[C]

Real quick. But five.

[D]

Skynet, huh?

[B]

Yeah, that's what I'm trying to do. Hopefully this goes out into the ether, and when the AI takeover to build up these machines, we should save him. He talked about how we were better.

[F]

Yeah.

[B]

No, so this is a good debate. Right. And now, typically, the position. I don't necessarily necessarily like the way that this. This comparison is set up. Typically. It's typically like, which one's better for building muscle? Which one's better? And I get the specifics, but overall, you know, when you compare them head to head and you look at the big picture, free weights tend to win. Now, we've done this many times on the show, but there are cases where a machine does a better job. And I'll give you the first one. This is the obvious one, and it's when you're trying to really isolate a muscle. Now, why would you want to isolate a muscle? There's two main reasons. One is you're a bodybuilder. You're trying to sculpt your body. There's a specific area you want to target, and machines make it easier because it takes a lot of the stability and the balance out of it. You're following a track, you're following the machine's movement. So it's real easy for me to lack a better term because this doesn't really happen, but to disengage other muscles and just feel the target muscle. And this is why bodybuilders typically like machines. There's another reason why you might want to isolate a muscle and this. Maybe it's not necessarily isolating a muscle. Maybe it's isolating a movement pattern. This is for correctional exercise. In the case of correctional exercise, sometimes a free weight is just too difficult for the person to find the connection to. And I can throw them on a machine.

[D]

Stability emphasis. And this kind of helps to kind of take that down a bit and give you just, like, that single focus track.

[B]

100%, 100%. Good example of this would be, like, lateral stability of the hips. And there's lots of things involved with lateral stability, but sometimes it's so bad that I would take a client and I would try to lateral sled drag or tube walk. And I'm looking at their technique. I'm like, this is just not. Like, this is just not happening. And I'd sit them down on a machine that oftentimes, I would say is useless, like, abduction machine. And just because the only way the machine can move is out. They'd sit down, press out. We would start there. I'd build a little strength. Then I'd move on to the other movements.

[C]

Rotator cuff would be another example. Yeah, yeah, yeah. I mean, how often do you like. Because, you know, that stuff's all getting worked in a shoulder press. But a lot of times you will. You know, you'll prime that before you go into, like, a pressing movement. For me, that's. That's a staple. Go to that.

[B]

I isolate when I was teaching back in the day on how to pack your shoulder while pressing. It's not necessarily necessary for pressing, but this is a good way to separate scapular elevation from, you know, be able to move the humerus up in this kind of overhead press position. Technically, what I'm basically trying to explain is there's two movements. Sometimes it's good to separate the two. And kettlebell practitioners will call it like packing the shoulder. That's the term machine overhead press makes it easy because I can, like, push this down.

[D]

It's really for stability reasons.

[G]

Right.

[D]

When you have any substantial amount of load over your head, like, if you're not engaging and keeping all that stress, like, they're more in your back and allowing your back to take along the force. It's like it's leaving you kind of vulnerable up there.

[B]

That's right. That's right. So I'm trying to isolate something. Machines take out a lot of the other components because you're following a track, the handle is set, you just move.

[C]

Those are probably the two most common, I would think.

[B]

Yes.

[C]

Like, I think that, like, when it came to my mind right away, I was thinking of corrective stuff or bodybuilders. I mean, that's like, those are two go to. Which, by the way, too, those are

[B]

the most common ones. By far.

[C]

Yeah. This is also why there's, I think, such a big argument around this is because the, the bodybuilding space, especially in. On Instagram and online, is so popular.

[D]

Yeah.

[C]

That I think it's our most pushback. Yeah. So it gets so much argument for hypertrophy and sculpting the body and a lot of people identify with that. And so I think that why we've always taken a counter position of, of free weight so much is because there's so much value to free weights and we do think it's superior. It doesn't mean that there's not tremendous value in the machines, but I think part of the reason why we've taken the other position for so long so strongly is because I think it's been dominated on the other side.

[D]

Yeah, I think so. Because we could see value in what they're trying to argue a lot of times, because it's like they're, they're trying to, you know, bring more people in. And it's like sometimes, like, you don't need to do this the hard thing all the time. Like if you're just trying to express muscle contraction and build up strength and it's like, you know, ease of access and introduction. But in terms of value and what you're actually like, you know, what's going to get you the furthest in terms of progress and actually getting you towards your goal, like free weights, you know, just trumpet.

[B]

Yeah, so here's another one, and this one's coming to me now just because now I'm starting to train differently. And I was thinking about this and this makes a lot of sense, and that is machines can be very valuable when you're kind of redlining recovery because of a sport or something else that you're doing. So here's the argument for free weights and then I'll argue why machines in some cases might be better. Right. So in a strength phase, I'm off season. I am training off season. I'm not doing a lot of practice of my sport. I've got a couple months here. I'm trying to build maximal strength. I'm trying to have the strength translate to the field. Free weights are great. They're great. Handling weight that's not stable is more like real life than handling a very stable weight. A barbell squat is going to give me way more carryover on the field than, let's say, a hack squat on a sled. But what about when I'm in season? What about when I'm practicing expressing movement in season? So a lot of whatever strength I build or maintain, it's going to translate and it's going to carry over to the field because I'm practicing so much. Plus the practice is beating me up. When you're in season, you're training, you're practicing, a lot of your recovery is there. The strength training is just to support. It's not the main focus. Unless you're a bodybuilder or a powerlifter. The strength training is the secondary or even third role. The first main role is the sport and the practice. Well, machines may be valuable because they just don't beat you up. They just simply don't. Barbell row is going to hammer me more at the same intensity and require more recover at the same intensity as a machine rail. It just is. So if I'm pushing my body because I'm training a particular way for a sport, let's say I'm doing a lot of, like right now, jiu jitsu or I'm playing football or basketball, I'm a cyclist or whatever, but I want to train certain movement patterns. But, oh, my God, my recovery is like limited. Machines offer you stimulus with less damage. So in that case, I could see him being.

[C]

Well, I'll make the argument even not playing a sport, staying in that recovery vein. Right. That you're talking about right now. I, I just used this with Corinne yesterday. She's messaging me, give me her weekly updates, and she's like, I got, I got squats today. Do you. Do you prefer if I do barbell back squats or I do hack squat? My response to her was, how do you feel? Yeah, if you feel fresh and good, get after that barbell squat. But if you, I said, if you feel still a little sore from your last workout, go ahead, do hack squat. That's not a big. That's a, that's great. It's not, it's not like this huge, lesser lift, but I know it's less taxing on the body when you are. So. And this is how I use machines a lot. A lot of times machines will make their way into my routine even when it's unplanned. Because yesterday or the day before I, you know, overreached or I, you know, pushed a little bit heavier on weight and I'm still, my hips and legs are still talking to me a little bit and it's back to legs again. And, you know, I, I pushed it pretty hard on say, you know, Monday, two days ago or whatever it was. And so, you know, today maybe I'm going to do leg press. Maybe I'm going to do an exercise or a machine that I would say is a lesser, you know, movement in comparison as far as biggest bang for your buck, because I don't always need that. And so. And I'm not playing a sport. And so I think staying along the lines of, like, your recovery point is, obviously, when you're playing a sport, that makes a lot of sense. But even when you're not playing a sport and you typically have. And I think a lot of people have this in a week. Like, some workouts, you just get after it a little more than other workouts. And when you head into the work, when you're going back to that muscle group, sometimes you're still taxed a little bit from that. Other times you're not. Maybe you got an extra day of rest. Maybe you were well, Fred, well fed, slept. You didn't overreach the last workout, and you feel fresh. Then I'm going to push you. Barbell.

[D]

Yeah.

[B]

And what's so in. In, you know, back to, you know, while you're training, like, you know, again, I'm. I just started getting into Brazilian Jiu Jitsu. So this is taught just top of mind. For me. It's like the strength that I build in the gym, I really want it to translate to Jiu jitsu. Now, does that mean I mimic all the jiu jitsu moves in the gym? No, that's actually a mistake a lot of athletes make with their training, try to copy their sport in the gym. No, what I'm looking for is general strength in the gym. And then what I'm doing is I'm practicing Jiu jitsu. And this is what integrates strength into the technique because it's very specific. Right. You can't really mimic a sport. You could do your best to do so, but it's not the same thing. So while I'm doing this, I'm like, you know, I'm already gonna be training anyway. I'm gonna be integrating strength anyway. I'm gonna pick right now just because right now my recovery is being challenged. I'm gonna pick the strength training that's less damaging. And it's just the fact you guys do a standing overhead press to failure. Do a seated machine press to failure. Both high intensity, both to failure. For sure. The standing overhead press fatigues you more for sure. It requires more recovery before you can adapt. And so machines just provide that. And then what you're saying, Adam, is really just, machines can be a great way to Even add extra volume.

[E]

Yeah.

[B]

When you're trying to add extra volume and you're trying to play that game of. Well, I do my core lifts as the free weights. I want to add extra volume. I don't know if I could just add more sets of what I'm currently doing because that might beat me up a little bit. Let me go use a few machines and see how I feel. Easy way to add extra volume without taxing your body.

[D]

Well, especially at emphasis on specific, you know, muscle groups. Like I love doing that. If just do the, the broad lifts and get, you know, the overhead press, the bench press, the squat, the deadlift. But then, you know, if I want to put emphasis on certain muscle groups, like to add in for, you know, volume where I'm not, it's not super taxing. But I know that I'm, you know, getting them more stimulus. It's a great way to do it.

[C]

Well, especially in the same workout. This is what I feel like, like I'm not going to go do.

[B]

Especially in the same workout.

[C]

Yeah, especially in the same workout. Like I'm not gonna. This is part of the reason why I wouldn't squat and deadlift in the same workout. Is it possible? Of course you can. You totally can.

[D]

People do.

[C]

But if I give it everything I got in either one of those first, the, the second one is just kind

[B]

of danger level goes.

[C]

Yeah, danger level goes up. I'm definitely going to be probably overly sore. I'm prob, mechanically I'm not going to be as sound as I, as, as I am when I'm fresh going into it. And so it's like I'm just overreaching. So I may as well add something. If I'm adding more volume to my, my legs in that, like that'll be more machine based. That is going to be less taxing. And so in the same. I can see that in both cases, both in the same workout and kind of the scenario I gave where it's.

[B]

That's right.

[C]

Two days later and you're still kind of sore.

[B]

Exactly. Another point is advanced intensity techniques are just easier and safer with machines. I'll use a simple, silly example.

[D]

Drop set.

[B]

Yeah, you're gonna do a strip set. So strip set is, you know, I do as many as I can with a certain weight. Take some weight off, do some more. Take some weight off, do some more, so on. So I'm trying to train strength, endurance. Really easy with a machine, you guys, really easy. I just move the pin, I stay seated or whatever. Move the Pin. Move the pin. Move the pin. With, with free weights. Either it requires you to have 15 pairs of dumbbells. Yeah. Or you gotta get out and unload the barbell each side and you gotta load it with small plates in order to make the, you know, the weight increments work. Or have a bunch of partners. It's just not convenient. Doesn't work very well. But with machines, it works really well. Machines work really good with like forced negatives and forced reps. If you have a training partner. Partials. Why? Because the machine's there. You know, I'm not going to drop the barbell on my head. The machine though, if I fail and it's too intense, like, cool. I'm still safe.

[C]

I'm this. I actually, I probably take more because we're big on not training to failure. But I. If I train to failure, it's going to be on a machine.

[B]

Yeah.

[C]

Rarely ever. In fact, I can't even recall the last time I took a, you know, a barbell movement. It's been a long time since I've taken that to a. A failure set. And not that there's not value because I guarantee there's somebody's freaking out right now that's like, oh my God, there's. Yeah, there is. But when you're on a machine, I can be so strict with like, let's say I'm using like a hammer strength chest press machine and I could stack a weight on there that I'm not sure I can get five reps in and I could take it. And at four, I mean I can give that all I got and still remain with like perfect technique.

[B]

The handles are gonna stay in the same place.

[C]

Yeah. And then let it go and it drops back on the rubber stoppers. And I've taken it right to failure. Mechanically perfect. Or when you got like a barbell that you're trying to stabilize and you're also pushing to a PR limit for very difficult to not allow that shoulder to slightly roll forward or the black archer to do something that's not perfectly sound. Where with a machine. With a machine I can have perfect sound form and. And then take it right up to that edge and then stop.

[B]

Totally.

[C]

And I think that's probably where I used failure training more often than not.

[B]

Even with the workout partner. Because someone's like, well, we just use a partner with free weights if you're going to do that. Which is true. That's totally true. But how about like, you ever try doing negatives with free weights? Doesn't Work. Hey, buddy, lift this weight off me and then let me lower it and then help me pick it up. Like you're dead, right?

[E]

Yeah.

[B]

With a machine, it's real easy for your body to help push the handles forward and then you slowly lower or really hard. Intense isometric, where someone gets in position, then you just got to hold it in position. All the intensity techniques that I can think about, most of them, I should say, are easier to do with lower risk. With much lower risk. And then lastly, this is an obvious one. When I say it, it will be obvious. Sometimes certain movement patterns or skills. You can't really train with free weights because free weights, free weights fight gravity. So the resistance is going down. But when I use cables and machines, the resistance can go any direction I want. I could go up diagonally, I could go sideways. I could go sideways down. I could do opposing alternating. I could pull one handle while pushing another handle at the same time. Yeah. I can use pneumatic equipment, which a lot of gyms don't have this. But pneumatic equipment for explosive force is phenomenal. Try mimicking that with free weights. You can't really do that.

[D]

Yeah, it's interesting. It's like what bodybuilders will call time under tension.

[B]

Yeah.

[D]

Like there's something to that for sure. Because you do feel the resistance, like continuously in certain parts where it would drop off because of gravity.

[B]

Yeah, Yeah.

[C]

I use a lot of machines for rear delt movements for that reason. Such a small move movement, such a small muscle. When you. I love it for. I love dumbbells for it too. But it's. You're. That's.

[B]

Everything's bent over.

[C]

Yeah. You're almost limited to that. And you have to be in this position and it's do. To do dumbbells to be hinged over with support. Isolate that. And you're only opposing gravity really when it's at the top point. And so when you're down, you have very little. No resistance resistance.

[E]

Yeah.

[C]

Work. I mean, using cables really allows me to target that from different angles and keep it. Keep the tension on it through the full entire range of motion. And so that's an example of a specific muscle that I use a lot of machines for rear delts and I have found, which this is also what makes me understand and identify with the bodybuilding hypertrophy person who like promotes machines so much is because I get it. I get when you're really trying to focus on a muscle and not incorporate because it's. It's even machines, it's impossible to isolate. You can never isolate. You can't. Yeah, isolate.

[B]

True isolation doesn't exist.

[C]

Yeah, it doesn't exist. Our bodies work synergy. All the muscles work synergistically, and there's always gonna be that. But getting it to put as much emphasis in a very small area, there's no better way than. Than with a machine. And because it allows everything else to be so fixed in that. And so Rear Delt is a good example of a muscle group that I almost always use. Mostly machines.

[B]

Totally, Totally. Do you guys see the new can of Ollipop is blue?

[C]

Yeah. I thought it was a different flavor.

[B]

Cream soda. My favorite. My favorite. Okay, so I have friends that. That all they now drink is Ollipop.

[C]

Yeah.

[B]

Oh, they're not like health and fitness enthusiasts. They just like the fact that it's low calorie. But you know why they like it? The taste. They're like, dude, I prefer the taste.

[D]

A lot of parents I've talked to, like, they'll. They love that they have an option for that because their kids, especially drinking

[B]

sodas, it's like, well, it's over somebody's house. And they're like, hey, you want something to drink? They open the fridge.

[D]

Yeah.

[B]

And there's like, you know, beer. You know, there's a little like, white wine, water, Ollie Pops. I'm like, you. You drink Ollie Pop? Like, oh, yeah, I love it. I'm like, are you trying to, like, cut your calories? Like, no, actually, I like the taste, but also it's really low calorie when you.

[C]

When I wean myself off. That's crazy. The diet soda kick. Because that's typically what I do with Ollie Pops is I allow that in and out of my routine. And it's like, oh, I catch myself having a lot of diet sodas, then I'll switch over to Ollipop. It's Tripp. When I get used to the Ollipop flavor and the sweetness of it. How overpowering. Like the artificial sweeteners. Oh, yeah. It's like you, You. It's crazy how the body adapts like that. Like, it's. It's. We've talked. I've talked about this. Nauseam about competing and never being a fruit vegetable guy and then not having for a while and then getting introduced to that, and then you're like, oh, my God, your palate's changed. Same thing with sweetness.

[B]

The other thing too is if you gu. Drink these regularly, pay attention to your gut health. It's really good.

[D]

Oh, yeah.

[B]

Yes. It's really good. There are compounds in here that.

[D]

Probiotics that are good.

[B]

Well, there's. There's certain fibers that are good. They also put marshmallow root in here, which is good for the lining of your gut.

[C]

Marshmallow root?

[B]

Yeah.

[C]

So, you know, that was a thing.

[B]

It's not. That's not what you think. You know, marshmallows grow on trees. No, no, no. But it's. They have good stuff. That's. That's good for you.

[C]

Where does marshmallow root even come from?

[B]

Yeah, Doug, look up marshmallows.

[D]

So.

[C]

So I didn't even know that was a thing.

[B]

Sometimes the lining of people's guts get really. I don't know, for lack of a better term, damaged. And it's. Is a supplement you can take that'll help with the mucosa.

[C]

There is a marshmallow plant.

[A]

Yes, there is. It's. It's not soft and sweet.

[B]

Yeah, it's not what you think. Dude, I know.

[D]

This guy does even look like a marshmallow.

[A]

It doesn't really.

[B]

I mean, what's that one on the

[C]

video right there where it says, harvesting marshmallows?

[B]

No, that's a joke.

[D]

It's a joke.

[B]

Do you guys remember that when I was a kid. Do you guys remember that commercial? I think Barilla did the commercial where it had Italians. They were, like, taking pasta off trees, trying to see their pasta was natural and, like, pulling it off. It was an old commercial from the 80s.

[C]

Oh, I don't remember that.

[B]

Yeah, it's like, you know, and whatever. And as a kid, I was like, burrito. And I'm like, I distinctly know that we make pasta. Like, I've made pasta.

[A]

So they actually used the plant historically in marshmallows. They don't do it anymore, but yeah.

[B]

Oh, interesting.

[A]

I never knew this, but in 1800s, French confectioners started using egg whites and marshmallow plant roots to create a lighter aerated candy.

[H]

Yeah.

[C]

Oh, wow.

[B]

So, Doug, look up gut health. Marshmallow roots.

[C]

Gut health. Interesting that it started off as this thing that was a treat, but then also had some healthy properties to it. And we've just eliminated the healthy thing completely.

[A]

Yeah, it's all corn syrup now.

[B]

It's high mucilage content, which forms a soothing protective gel over the mucosa migraine membranes. There you go. So it helps with acid reflux flux, gastritis, and stomach ulcers because it coats irritated tissues and reduces.

[C]

I wonder, at what point did we eliminate the marshmallow Root from the marshmallow?

[B]

Why?

[C]

No, at what point did we, when did it become.

[B]

When we found a cheaper alternative, probably.

[C]

Yeah, well, yeah, I'm sure, I'm sure I've had the history. If that was it, at one point, some big company buys out. Buys out the whatever brand or whatever that was doing it originally and be like, oh, we could do this for.

[B]

I love marshmallows.

[A]

Yeah. So late 19th and 20th centuries, they discovered using commercial gelatin and starch extrusion, yielded a much more stable, mass produced product.

[B]

Oh, well, there you go.

[D]

It's funny, I was just talking about that too, because there's this one dessert you, you remember, like definitive food groups or drinks. Like, you're like, oh, my God, that was the best thing I've ever had. There was this one marshmallow. It was covered by like a white chocolate that was like a key lime white chocolate. It sounds bizarre.

[B]

It sounds delicious.

[D]

Yeah. It had homemade, like a graham cracker crust. So it was like a s'. More. It was basically like this big marshmallow covered in that, like, key lime chocolate with the graham cracker.

[B]

What was it called?

[D]

Just a key lime s'. More.

[B]

That was the brand name.

[D]

Well, no, this wasn't a chocolate, like, place, like a store. Me and Corey gets so mad. We go there every time asking for it, and they'd only make certain batches. And then, you know, I guess the biggest irritation I have is like, when you have a product that is definitively the best thing you have, and you're like, oh, we just do that every now and then.

[B]

Yeah. I'm like, this is the only thing I come here for, you know, like the McRib.

[D]

Yeah.

[B]

Why don't you always like the McRib, dude? Delicious.

[D]

I mean, have you seen the make?

[C]

Don't. Isn't there like a, Isn't there probably like a psychological strategy to that, though,

[B]

Create or FOMO scarcity and fomo, you know?

[F]

Sure.

[C]

I, I.

[D]

But they stopped making it.

[C]

Well, you know, there's like one of my favorite restaurants you guys ever eat at okc. You guys ever. Yeah, yeah.

[H]

So.

[C]

Or Ock. Sorry, did I say it wrong? Orchard City Kitchen.

[B]

Yeah, you're right. Ock.

[C]

Ock.

[B]

Yeah. That's a basketball team. Okay.

[G]

Yeah.

[H]

Yeah.

[C]

Look at you. See what I did there?

[E]

Yeah.

[B]

I know about.

[D]

Since that video. Researching.

[B]

I sprinkle random things in, you know?

[G]

Get me again.

[B]

The average listener is like, oh, he likes sports.

[C]

Did I tell you, Did I tell you guys about the.

[B]

I don't know if I brought up

[C]

on the show, or I told you guys, the game that I got. You just made me. Us. The convers, the table conversations.

[B]

You sent it to me. I got it.

[C]

Okay. You did.

[B]

I got it. Been reading to my kids.

[C]

Oh, you already started. Isn't it cool?

[B]

Yeah, it's fun.

[C]

It's such a good idea, right? I was like, this is cool.

[B]

It's like table. It's like tabletop conversations, but for little kids.

[D]

Nice.

[B]

So you ask, like, if you could only have three superpowers, what would they be?

[F]

Yeah.

[D]

Oh, we've been meaning to do that. Yeah. Because they have some for adults, like, for.

[B]

Yeah.

[C]

Katrina and I have had that forever. Like, we've. We've kept it by the bed for, I don't know, decades. And it's always like a fun. And we rarely do it, but once every, you know, one of us will be. We sitting there and be like, well, we don't want to watch TV or something right now.

[G]

Let's do some.

[C]

Hey, grab the table things. Let's see. And then we'll pull. And it always.

[B]

Yeah, it's always good conversation, fun conversations.

[C]

Yeah, because it's always something. So you would never.

[D]

You wouldn't talk about it.

[E]

Yeah.

[C]

Like, it'll say something like, you're, you know, when you were in high school, what was your biggest fear of this or that? And then she'll start telling Storm, like, oh, my God, you were. That was a. You went through that. I had no idea. Like, so it always brings up cool stories like that. And same thing with the kids. One that I, you know, you. You think, oh, I. I could think of all the things. Ask my kid. But then there. It's so random.

[B]

Do you want to know what I found out about my. My five year old?

[C]

Let's hear it.

[B]

He has a. A good to marry list.

[D]

Good to marry.

[B]

He has a list. He's already figured girls that are good to marry.

[H]

Wow.

[C]

Shut your face.

[D]

That's hilarious.

[B]

This is true. This is true. He literally told my wife, first of all, we've heard him say this once. So we have friends who have daughters. First of all, we have a lot of friends who have daughters. Like, tons of daughters. He's like one of the only boys in our friend group. Anyway, one of the times he was hanging out with them, he comes, they leave, and he walks up to it. Her name's Adeline. And he's like, I like Adeline. She looks good to marry. And my wife's like, what? What are you talking about? I said, oh, she's. She's really pretty. She looks good to marry. So. Okay, bro. So that was the first time we heard her. Anyway, he's got a list. He says, oh, I have. There are people that I think are good to marry. One of them is a 15 year old girl. She's a 15 year old daughter. One of my friends, I'm like,

[D]

sights

[B]

high man, bro, he's five.

[C]

Yeah, he's got, you know.

[B]

So anyway, what do they say about the apple? So Jessica and I are like, I'm looking at my wife. I'm like, honey, I apologize ahead of time. He's like, if he's like me, we're going to pray a lot. We got to pray a lot for this kid. If he's like his daddy. I know. A list.

[C]

Yeah, you got to get. You got to. You got to get the game for your boys. I think it'll be really cool to do that. Yours. You just dropped yours off at camp, right?

[D]

I did, yeah. Yeah, I went down to San Luis and they actually like hopped on with my friend's church.

[C]

Oh, you took them down south so they could then take a bus back up north.

[B]

And.

[D]

Which is hilarious because that is funny. We first went to Bass Lake because my, my youngest, his best friend was already like invited him to go camping. And so we were like, I don't know, that's kind of like the timing isn't. Isn't right. But like, if I guess we go pick you up and then we can bring you down, like we can make this work. And so we just decided to make it work. And so we drive up to Bass Lake. He was camping there and then we took him down. But it was funny. And I told you guys this story before, but while I was there, like, I was. There was no place to park and I was just gonna. It was just gonna be a simple drop off. Like they had driven the boat up and. And you know, everybody got off and then we were gonna like eat at this restaurant that was right there next to the lake. And so I'm up there waiting for my food and I'm looking out and I had parked kind of precariously. Like my. The back end of my car was in the road and there's a lot of like cars with, with boats going through and so it was like kind of sticking out. But I'm like, dude, we're not gonna

[C]

be here that long.

[D]

We're just gonna kind of do our thing and then, you know, I'll. I'll get in the car and we'll take off.

[B]

Yeah.

[D]

And Courtney was like, oh, oh, no. There's. You know, there's cops. They're out there. They're looking at your car. And I look. I'm like, oh, no. And he had already taken out the marker and was, like, marking my tire and, like, started to kind of, like, get the paperwork out, and I'm like, just like, haul downstairs. And I'm running out there, and I'm like, oh, hey. Like, you know, I'm just here for a second. I'll move my car. Blah, blah, then. And he looks at me and he's like, you look really familiar. I was like, you listen to the podcast? And he's like, you're my up, Justin. And, like, it was. It was bizarre, dude. We took a selfie.

[B]

We stopped traffic.

[D]

Like.

[C]

Like, hey, it was CHP too, right?

[B]

So no ticket?

[D]

No ticket. I mean, thank you. Like, that was, you know, my, like, little get out of jail free card. But, yeah, it was. I was. I was like, man, they were going to tow my car for real. Like, he's like, dude, yeah, this happens a lot. And we just. We just take them, you know?

[C]

Did you see the picture? You had three mustaches.

[B]

Oh, you can. Don't.

[C]

You cannot post it.

[A]

You cannot post.

[C]

Can you blur out. Can you blur out his eyes?

[B]

No. Don't get these guys in trouble.

[C]

I mean, it literally looks like three Justins, you know?

[D]

Yeah, yeah, it's a mustache.

[C]

You had, like, three generations. Yeah, because there's an older guy, too. You know what I'm saying?

[B]

But. Well, I told you, when I got pulled over. When I got pulled over because I was on FaceTime with my kid because he was crying or whatever, and I got pulled over, and the cop comes out of the car, and I can see in my rearview mirror that he works out. Yeah. He's, like, walking. I was kind of jacked. I'm like, oh, cool.

[D]

Yeah, good handshake.

[B]

He's a fan. He's like, okay, you can take off now.

[C]

Yeah, my guy was. The guy who did that to me was, like, so undercover about it. Like, you could tell. Like, I think he had, like, a camera. And so he didn't. He didn't. Like, it was, like, code, you know what I'm saying? He just. He just literally couldn't say, yeah, yeah. So I was like, oh, cool. You know, because I was getting nailed

[B]

for a lot of stuff.

[C]

I was like, oh, God, this is not gonna be a good one right here. So I wonder if that's what it is, like, if they. If they. If they are recording, why it's going on, like, is.

[B]

Yeah. They can't just give you.

[C]

Yeah. Yeah. You can't get preferential treatment.

[G]

Yeah.

[C]

So you didn't make a big deal about it.

[D]

Yeah. So that was cool. I mean, it. And then we went down. Dude, I've had the most bizarre pain, though. I can't, like, I can't even pinpoint it's anything in my shoulders, like, both. And it switched from one. It was like, all nerve pain, then went to the other. Now I'm like, it's really sore and achy. And I was just like, man, sleeping in these in the hotel room, I didn't get any sleep. And I was like, there was a hot tub out there. And that was the only thing that, like, kind of brought it down inside. All this time to kill. The next day after, we dropped the kids off, and we were, like, driving back home, we was like, let's just stop for a minute. And there was the. The Siskiyous, I think, is what it's called. There's, like, this, like, you know, hot springs place. And I'm like, that sounds, like, good. I like, the hot tub worked, so maybe this will help. And Courtney had, like, you know, looked it up and took me to a different place. It was like, before that, and it was like, dude, it was like, literally like a trailer park stop or something, like, but with hot springs. And so we get in there, it's like 15 bucks. I'm like, oh, cool.

[B]

It's cheap here.

[D]

You know, I get in there.

[B]

I see why, and I'm in there.

[D]

It's just like, the. The craziest characters you've ever seen. And I'm like, just. I'm the only one, like, you know, trying to, like, get therapy out of this.

[C]

Courtney wouldn't even go in with him.

[D]

She wouldn't even go. She's like, yeah, I'll wait for you in the car.

[C]

Just like, I'm in a lot of space, dude.

[B]

Yeah.

[D]

This guy's making, like. He has a huge igloo, and he's, like, making everybody, like, these, like, tuna sandwiches. Yeah, you want to? I'm like, I'm good. Thanks, though, you know.

[E]

Appreciate it.

[C]

From a stranger in a salt bath.

[B]

Hey, you know, it's funny. I've been seeing these memes. You just reminded me I've been seeing these memes because you guys know about the parasite thing, right? They're calling it diarrhea lettuce.

[C]

Did you see the video that the team made.

[A]

No.

[C]

Of Justin and I.

[B]

No, you didn't see. Oh, I did. I did.

[C]

And you hear the whole thing was. The whole thing.

[D]

That worked out too perfect.

[E]

It did.

[B]

It did. So I was. There's these memes. So you guys know that meme where it looks like a bunch of aristocrats are kind of looking down, and they'll use it like, this is me looking down at people. Oh, yeah, yeah, yeah. So it's like, you know, me eating a gas station burrito looking down at everybody who eats salads. Yeah. That's what you get with your diarrhea lettuce.

[C]

I know.

[B]

I'm fine. You know, that's spreading.

[D]

It's crazy. Yeah. That's spreading all over the place. Yeah. For multiple people.

[B]

You know who I feel bad for? I feel bad for Taco Bell. Do you guys hear what happened with them?

[D]

Yeah, they kind of pinpointed it to them.

[B]

No, it was. No, see, that's the same.

[D]

They're blaming them. Yeah.

[B]

Taco Bell preemptively. Nobody got sick from Taco Bell. Taco Bell's innocent.

[D]

They preemptively diarrhea from Taco Bell.

[B]

Anyway.

[D]

Everything else.

[B]

Yes. Yeah.

[D]

So you can't really just. Yeah.

[B]

Anyway, my point is, Taco Bell preemptively removed certain things to say, hey, you know, we know something's going on, so we're just gonna do this preemptively.

[A]

Of course.

[B]

What do you think the media does? Taco Bell, you know, connects them to diarrhea lettuce. Because Taco Bell is known for support. Taco Bell's getting hammered. The right thing. And nobody. Nobody got sick from Taco Bell. People got sick from, like, berries from the grocery store and.

[C]

Well, and that other brand that I. The way I found out about it was I posted that protein salad that. That they have.

[B]

Was it from that with that?

[C]

It was that. It was the company. I forget the name of the company right now, but someone's like, you know, what did you not read? They sent me the whole article, and I was like, it was that company.

[B]

You know where it comes from. So it spreads through human poop.

[D]

Yeah.

[B]

So they think that there's, like, workers pooping in the fields, and that's how it's.

[D]

I feel like this has happened before.

[C]

Come on.

[B]

The amount of spinach.

[D]

There's a spinach.

[C]

I mean, that means, like, a lot of workers would be on lettuce, bro. It's not like one guy decides to take a. In the lettuce, and then, like, it spreads the whole.

[B]

Yeah.

[D]

And they don't wash their hands and they're processing it. But the thing is just wash your. Your produce.

[B]

Yeah, but if you wash it doesn't. It doesn't clean it necessarily. Those, those are like really persistent little eggs, dude.

[C]

A lot of people that have to be pooping on lettuce for that to happen.

[B]

I think a lot, dude. I think there's a lot of people that do that.

[D]

I do a lot of pooping on lettuce going on.

[B]

There's a lot.

[C]

It's like an underground thing that's happening. Get these wos all over the.

[D]

I mean, it can't be any worse than the San Francisco streets.

[B]

Yeah. San Francisco's cleaner. At least on the street.

[D]

That's it.

[B]

Then I poop on my salad. Dude, I just read it. It's so funny. This is coming up, so. So you guys, you guys know how, like endurance athletes, especially like extreme endurance, like ultramarathons, Ironmans. You know how it's like relatively common that they'll poop themselves while racing? You guys know that, right? You've heard that, right? You didn't know that? Okay, it's relatively common.

[D]

Real loosey goosey.

[B]

They're running and they're pushing. They're like, it's a 50 mile race. I'm going for it. I got to take a dump. I'm about to win. I'm just gonna shit myself. And this is relatively common. I looked it up. Do you know what percentage of elite endurance athletes have pooped themselves during a race?

[D]

It's gonna be like 80.

[B]

No, no, 5 to 20%.

[D]

Okay.

[B]

Still a big percentage, dude. Then you'd be at a race, you're like, everyone's shitting themselves here.

[C]

80%.

[D]

I don't, I don't go to races.

[B]

He's all, listen, I do more than six reps. Depressed.

[D]

I felt that.

[C]

Could you imagine if it was like 80 of the racers? You wanted this big estimate.

[B]

Oh, this big ass marathon.

[C]

You're like, damn, everybody.

[B]

Somebody breaks them five to 20.

[C]

No, five or 20.

[E]

That is a lot.

[B]

I mean, if you have a thousand runners.

[G]

Yeah.

[B]

That's like 50.

[E]

Yeah.

[B]

Crap themselves. Yeah. While running.

[D]

Yeah.

[B]

That's unbelievable. Yeah. Yeah, that's. I would. It's not worth it.

[C]

It's not that serious. That's it.

[D]

Take care of that before you start running.

[B]

Although. Although. That being said, did you guys see the guy break the world record?

[H]

Yes.

[C]

On the mile.

[B]

Did you see how fast he ran?

[C]

3 minutes, 45 seconds.

[H]

What?

[B]

Bro, he was running over 16, dude. He was running faster than the average athlete can sprint. The average person sprint what, six over 60 miles an hour the whole time? Not 60, 16.

[C]

Oh, this is 60.

[B]

I was like, come on, bro. I was like. He stopped running 60 miles an hour. You know how fast that is?

[D]

Yeah, 16 is really to run.

[B]

Yeah, bro. Three minutes and what? 45.

[C]

345. That is what's wild about that was. What a big deal. You know, the whole form. The four minute mile thing. Right.

[B]

Like it's a white dude. By the way, it was not a Kenyan.

[C]

Yeah, you're right.

[B]

It was a white dude. Pull up his.

[C]

Yeah, I mean he was tall. Tall.

[D]

I would have assumed.

[B]

Whatever, dude. Yeah, every win they can get, give it to a white guy. Get their asses kicked and ready all the time. Yeah, dude, There he is. 3 minutes 42 seconds.

[C]

42 seconds. Not even 45 seconds.

[B]

Yeah, yeah. Pull up his picture.

[C]

I mean that's crazy.

[D]

That just happened.

[B]

He's a British guy of all things.

[G]

Yeah.

[B]

Was it the original. Wow, look at that. He's a very white guy. Was it the very first record broken by a British guy? He was right. Roger Bannister.

[E]

Bannister.

[B]

Yeah. Roger Bannister.

[G]

Yeah. Roger.

[B]

Yeah.

[C]

Oh, I didn't know that was a British. Interesting.

[B]

Yeah, the first four minute.

[C]

I mean that, I mean it was such a big deal. They thought that four minute was impossible. Four minute half.

[B]

You know, they had scientists come out at that time.

[C]

Yeah, it was, it was impossible. They said it was humanly impossible.

[D]

Was that still when they had the dirt track or the.

[B]

Yeah, yeah.

[D]

And now it's, you know, the. What consistency is the track? Is it that like, I don't know, composite like rubber and.

[B]

1954. He did it. He's a British medical student. God, why is it so. Sometimes people just make me embarrassed.

[D]

Yeah.

[B]

Oh, you ran the fastest mile ever.

[D]

Cool.

[B]

Oh, and you're also a medical school student. Okay. What else do you do? Yeah, that's pretty amazing. But after that like hella people broke it. Yeah.

[C]

Like high school kids that do it now.

[H]

Right.

[C]

So it's so wild to think that

[B]

has a woman ever broke the four minute mile. Dog. I want to look that up. Yeah, because that would be interesting to see because that brings me to another topic on grip strength that I've no woman has ever officially run. Well, that's going to change soon. Right, because you had to go there. Say that. Sorry. You had to go there. So they did a study on. I, I saw it's all right, we're gonna go there. So there's on grip strength.

[D]

Great.

[B]

And did you know that the average, the average 20 something year old female has a strength of a 7 year old man? Just to show the difference. Yeah, yeah. Just to show the difference in actual

[C]

strength or is that the old time? Okay, it's now.

[G]

Yeah.

[B]

Just to show the difference in strength. When they say, you know, there's a big difference in strength. It's a pretty damn big difference.

[D]

Yeah. And in reality, but you know, that's a huge if we stay in reality.

[B]

Yeah.

[A]

Hey you.

[C]

Is it you who has the thumbs down on the BMW? Like.

[D]

Yeah, I do.

[C]

Oh, that's you.

[D]

I had another story with us. So we were in downtown San Luis Obispo and it was funny because there was a guy that had souped up, I don't know what model BMW, but it was like to the point where you watch all those videos that like, they'll just scream the engine so loud.

[C]

Yeah.

[D]

And so he had done something with supercharged or whatever and made it to where it was like so incredibly loud. Yeah. And so he's like, you know, trying to get ego boost and do his whole thing and like cruise downtown. He went a couple laps gurgling and

[C]

crackling like crazy crackling.

[D]

But like, but it was like, woo. To the point where like somebody jumped because he just did it like right next to him.

[C]

Yeah.

[D]

And so he's like coming back through again and like me and Courtney are crossing the street and she just looks over him, stops mid track and she goes like this.

[C]

She's like, courtney did that.

[D]

I just like, oh my God, dude. I, I just start laughing because I'm

[B]

like, can I just, can I just

[D]

say that's my wife, you know, Can

[B]

I just say something? This is so true. I think like wives do this, girlfriends do this, they do that in public. There's no threat to them.

[F]

Yeah.

[D]

I went through this whole.

[B]

Did you have this conversation with us?

[D]

Yes.

[B]

My wife did something like that over the weekend. Yes, dude, same thing. And she's gonna get so mad when she listens to this. But it's true.

[D]

But, but, but to her credit though, so it was funny because. So he was in the car with another girl and like it, it really affected him. You could tell because he started driving. He's like, he didn't do it again. And so she just crushed his ego, dude. So I was dying laughing. I was like, this guy was all

[C]

like, I mean that was like old lady moment for her. Like my old man Moment where I yelled at the lady with the dog.

[B]

It's like impulse, you know what I'm saying? Just let me ask it as guys, when you call someone out, you've already calculated in your head, oh, yeah, there may be a confrontation.

[D]

Yeah, you gotta be ready for. To throw down. If you're gonna do something that doesn't

[B]

happen, I don't think to a lot of women. I don't think that happens. The calculation of I say not when

[C]

she's holding your hand.

[B]

Correct. That happened this weekend, dude. This. We were going and some dude on a skateboard with his dog, and he was, like, pulling up his dog with a leash. My wife opens the door, she's gonna go, like, fight this dude. Like, let go that. And I'm like. And, you know, she's, like, really traumatized by, like, how he dare he do that. I try to tell her, like, honey, when you do that.

[C]

Yeah, you're inviting.

[B]

You're inviting. Because you ain't gonna get the fight, dude. It's gonna be me.

[D]

No, you know your battles. There's a whole side story to.

[B]

She gets so bad when she hears this too. He was gonna do. I'll fight him. I'll fight him. Come on, man. Move aside, honey. All right, go ahead.

[D]

You imagine that taking high heels.

[B]

All right, cool. It's one on one. Everybody step back. Go ahead, baby. Do your thing. Yeah, when he wins, I'll pull often.

[C]

You know, those. Those. Those are. It's so lame. Those are. Those are tuned to do that. So. So they pay somebody and it's like your car's not, like, any faster. It's like, it's all exhaust and it's all tuning to make it sound like that.

[D]

I thought I was like, this is all sound.

[C]

Yeah. It's not cool. It's like, it's cool if your stuff is really, really fast and it sounds really fast, but it's like, to tune it. I call it Burble tunes.

[B]

Verbal.

[C]

Yeah, Burbal tune.

[D]

That's what it is.

[C]

Like, you, like, literally ask for. It'll get a burble tune. And BMWs are, like, famous for it. Like, guys that drive BMW.

[B]

Does it affect the performance?

[C]

I mean, it gives them a couple horsepower.

[B]

Oh, it does.

[H]

Oh, yeah.

[C]

It gives them a little.

[B]

Oh, so it makes the sound and it's a little bit better.

[C]

Yeah, that's a win.

[G]

Win.

[C]

Yeah, a little bit. A little.

[B]

Remember the exhaust? The exhausts that were popular when we were kids were ridiculous.

[C]

I had the.

[A]

I had.

[B]

You had the big.

[E]

I Had.

[C]

Look it up, Doug. I had. I had the. The dunk exhaust. That's what it's called.

[D]

Look it up.

[B]

Look it up. And your car.

[D]

I was a flow master guy.

[B]

What was your car pushing? Horsepower.

[C]

I mean, probably 290.

[B]

Oh, that's not bad.

[C]

Well, I had cams. Cam gears, headers. I was probably over 300, actually.

[D]

Bro.

[B]

That's fast.

[C]

Yeah, that was it right there. Yeah, but you hear me? Did you hear everything I did to it? I did every single thing you could do to it other than a turbo on it.

[B]

You didn't turbo it. And you still got 290 out of it. That's crazy.

[C]

Probably more.

[B]

Wow.

[C]

Yeah, probably more because I think stock. Those Integra. Those integras had probably 250.

[B]

No. No, they did not.

[C]

Type R. No, not a type. Not even a Type R. Look up LS Integra. Acura LS Integra.

[B]

I guarantee you, it's exhaust. It's either. No way.

[C]

Oh, you think it's less.

[B]

Way less.

[C]

Really? 180. 180 to 250.

[B]

It was. It was. No, it was just over 200, I'm gonna guess.

[C]

I'm gonna say.

[B]

I think it was 212, if I'm not mistaken.

[C]

That'd be crazy if it's that low.

[B]

Oh, it's. It was, bro. You don't remember. Remember back then?

[C]

Acura Integra? 1998 Integra. No. No horsepower.

[B]

So 1998 Integra.

[C]

This will be fun, because I actually don't remember this at all.

[B]

Doug. Why you have exhaust up there?

[A]

I don't know. He said exhaust.

[C]

That was before, Doug. That was before integral horsepower.

[F]

There we go.

[E]

There we go.

[A]

Horsepower.

[B]

Yeah, yeah, yeah, yeah.

[C]

Okay. Let's see. Oh, my God.

[B]

One. I told you.

[C]

Wow.

[B]

So that. So the Type r was like 197.

[C]

Yeah.

[E]

Yeah.

[B]

But I.

[C]

So back then, it was. It was better to get an LS because Type R had everything done.

[B]

You got it to 290. There's no way.

[H]

Yeah.

[B]

Without turbos.

[C]

Did you hear everything I had on it? Cams. So cam gears, underdrive, pulleys, ignition system, port and Paul. I mean, I had to get more.

[B]

You get 100 plus horsepower.

[C]

Maybe you're right. Maybe it was. It was up to 250. Maybe that's what I got it up to.

[B]

I bet. Yeah. You'd be surprised. Cars were so slow back.

[E]

Bro.

[C]

I cannot believe it was only 140 horsepower. My. I tell you, when I. When I said shift yeah, My stereo would come out of the dash.

[B]

You're probably like so much.

[C]

Oh yeah. It was like the coolest thing ever had someone sit in your

[B]

stereo would end up in their lap. Hold my scenario. We take off.

[D]

I started like lug nuts, flew off of my truck.

[B]

Dude, dude, I know this because. So I had a VR6. I had a Golf VR6, which was in that category of like. Remember they had the, they had the Eclipse turbo, they had the, you know, the VR6. You had the Integra Type R and they were all around 200 horsepower and that was considered fast. Then you had the Camaro Super Sport, which was like, oh my God, that was like 300 something. Yeah, yeah. That's how much horse that was considered a ton back then. 300 horsepower. Now you buy it, you buy a minivan. It's got like almost three.

[C]

Oh yeah.

[D]

Oh yeah.

[C]

I didn't even realize it was that low. So you're probably right. It's probably like. I probably got it up to 250.

[B]

Yeah.

[C]

But yeah, that's not unreal. Everything you figure it's gonna guarantee someone's

[B]

gonna write in and fix it correct all this? No, you had like.

[C]

I mean, I mean, listen, I wouldn't because I didn't have that Dino. So I didn't. I didn't have the money as a kid to go get a dyno. So mine's all estimated horsepower. And so and when you bought, you bought cams, they tell you you're getting extra 15 to 20 horsepower. You buy cam gears, another 10 horsepower. You bought exhaust, another 10 to 15 horsepower. So everything I did was 10, but it was estimated. So. Yeah, I'm sure. Somebody racing, huh?

[B]

On the streets. Were you racing all the time?

[C]

Yeah, I know we did all that stuff there. Back where I grew up, there was used to meet at in and out at midnight. And the old country roads, everyone go out there and drag them and stuff like that. I mean it was quick. It's so cr. It's so Dolan road. Yeah,

[E]

yeah, yeah.

[C]

So yeah, that was a crazy one. Just a great, great straightaway out in the country where nobody would be at. At midnight. Can't hear nobody's to going. Used to happen for a long time. In fact, it probably still goes on.

[B]

Probably what's crazy now is because cars are so fast now. They're so. Because you know you can overrated. Well, you consider back then we're coming.

[C]

We're going back that way, bro.

[B]

A five second zero to 60 back then was fast.

[C]

So you're all my. All my buddies.

[B]

Like, that's like a.

[C]

All my buddies that actually race cars that are like, like true race car drivers are like the perfect. Is 500 horsepower. Like that's true Usable.

[B]

Yeah.

[C]

Have a blast. It is fast. It is fun. Beyond that, it's just beyond that, it's like it's. You can't. You're not using it if. Unless you got a perfect straightaway moment, which is freeway I5 for a split. And then you roll the dice because if a cop pulls you over, you're doing 130, 140. You hope he doesn't hit you with a massive. And it'll go faster than that. But I mean, they hit you at that speed and you're. And you're in that with a car that's 800 horsepower.

[B]

Oh yeah.

[C]

You're to 130 in seconds. Yeah, in seconds.

[B]

You ever find it interesting that we have all these. Every state has speed limit laws. Every state. Right. There's not a single state in the country where they're like, no, no speed limits. We don't have an autobahn anywhere in the country. And yet car manufacturers build cars that autobahn. They far exceed the speed limits. Like the highest speed limit in the US is probably 75 or 80. I'd imagine there's a freeway highway somewhere that's 75.

[D]

I've seen one that was 80. I know. Well, Idaho. There was like.

[C]

Arizona has. Arizona has some spots.

[B]

I think 75 might be the highest speed limit in the US or consistency.

[C]

85.

[A]

85.

[B]

Oh, 85.

[G]

Okay.

[B]

So 85 is the highest anywhere. And I guarantee most states don't have that. Most states, 65.

[G]

Yeah.

[D]

Yeah, definitely.

[B]

And yet cars, they could easily surpass that. They've got hundreds of horsepower. They keep getting faster. You ever wonder why, like if. If this was such a thing, why are we making cars like that? Why don't they.

[C]

Well, go back. How much do speeding tickets fun?

[B]

Bingo.

[C]

Yeah. How much does speed tickets fun. Entire thing.

[B]

I know.

[C]

So it's all part of it, I imagine.

[B]

I wonder how much revenue they. They bring.

[H]

Yeah.

[C]

What percentage of revenue do the police departments make off of speeding tickets? Yeah, that'd be the Google.

[B]

Yeah.

[C]

And then I. I'm sure it's quite a bit. Well, yeah. So of course, I mean, do you

[B]

think they have meetings? I wouldn't want them.

[C]

I wouldn't want them. What you're alluding to. I wouldn't want them. Them to do. I would much rather have the ability to Break the law but encourage you not to break the law than to say we're going to control you and control your car.

[B]

And 1 to 3% of total city.

[C]

That's not much at all.

[B]

No, it goes into municipal or state general funds. So that's not entirely true. So we got to see is a few tiny municipalities or speed trap towns rely on fines for up to 50 to 89 of their general revenue.

[C]

Well that's. Whoa. That's small towns though.

[B]

Okay. 50 to 80 something percent. I mean smaller, I mean larger places is. What is it, 10, 15, 20?

[D]

I don't know.

[B]

That's crazy.

[C]

Maybe one of our cop friends can educate.

[B]

So do you guys think they have meetings like that where. Hey guys, the quarter's almost over.

[C]

Well I want maybe one of our cop friends can reach out and tell us that because I've always heard that when it comes to the end of the month and they're not hitting their quarterlies at the end of the month that that's the highest likely time you'll get pulled over is like the last few days of a month.

[D]

I see a lot of speed traps. Yeah. Either. But I don't know.

[C]

I don't know if that's true. You know, I don't know. I don't know how much that is.

[B]

Yeah. Because they could very easily. We could easily legislate that people can't speed. That's an easy thing to legislate. But they don't want to and I don't think people want it either.

[C]

That would be horrible.

[B]

So lame.

[C]

That would be a lame. I mean imagine, I mean you know what the downstream effects of that could be though. Like so then you all sudden you regulate all these. I mean you would crush a market completely. You. There's a, there's a huge market in, in, in, in that performance and sports. Like why own a Ferrari or Lamborghini if it only goes 60 miles an hour? Like that would be super lame. Like that would be. I mean so you're, you're taking like a high and a lot of those even take. Forget for. Let me even a Mercedes S63 like a, a luxury two hundred thousand dollar car that goes really fast.

[B]

That's part of what makes that and

[C]

like that's expensive car. That.

[B]

So you would, you would hurt a

[C]

lot of big companies that make a lot of revenue and pay a lot of taxes towards it. So it'd have an interesting down shows would suck. Yeah.

[B]

A lot of stuff that would suck.

[C]

Yeah.

[B]

Anyway I have, I'm gonna report Back to you guys. On some of my friends using creatine for sleep deprivation. Oh, it's. They're just blown away. They're just absolutely blown away by it. But one is a nurse, one is an ER doctor, and in their words, this is their words, life changing. Yeah. That the creatine was life changing for their jobs. These are not like fitness enthusiasts. They're both trying to work out. But it was like, you know, one of them, a nurse, she's like, man, I'm taking 15 grams a day. And she's like, I can't believe how different.

[D]

It's really grogginess and yeah, just.

[B]

Just the way she feels mentally, everything.

[C]

So if I'm somebody who tracks with my Oura ring and what I consider bad night asleep would be like 60 score in the 60s. It would have been more beneficial if I would have had the 15 grams the day before or the day of.

[B]

You could use it the night before or the day before if you know you're going to get bad sleep. It could also be after. So in the studies, they sleep deprive people and they give half of them 20 grams of creatine, the other half. No, I'm careful when I say this because people can misconstrue this as it means it completely erases any negative effects of the bad sleep. But the way that they test their performance, you could tell when you test someone's performance in certain ways. You could tell when they're sleep deprived. There's a classic test, erases the deficit. So 20 grams of creatine, they are measuring them and they're like, I can't even tell you're sleep deprived from the creatine. So if you measure a 60, then. Yeah, get your. What do you do? The Legion capsules.

[C]

Yeah.

[B]

Then I would go and depends if you can handle 15 or 20 grams all at once. If it bothers your gut, I go five. I'd wait every hour. I go five, five, five. And I have to do that. Okay, and then you're good.

[C]

Yeah, obviously having it. But, like, what happens is I don't plan to have a bad night's sleep. Right. And so I'm not always taking 15 grams. I'm normally taking more like 5, everyone. So I'll do 10. Just like. Because they're gummies and they're easy and they're in my room or whatever like that. But what I haven't done consistently is

[B]

they also have capsule. They only have pure protein too.

[C]

Yeah, I do the gummies. You said cap. I Meant gummies. Come on.

[B]

Sure. That's why you like candy. I forgot. But erases it. Erases the deficit, which is crazy.

[C]

That is wild.

[B]

Which is crazy.

[C]

Well, especially to people that have jobs. Like, you're talking about, like, you. If you're, like, an ER person and you, like, you do, you're gonna have to be sleep deprived.

[E]

You.

[D]

You want to test that for jet lag, too? Like, going to a different place, a different time zone.

[C]

That'd be interesting.

[B]

Yeah.

[D]

To experiment with.

[B]

But, I mean, like I said, we were at the pool, which, by the way, why I'm so dark. We go into the pool a lot regularly, and, you know, they. They showed up, and like I said, she's a nurse, and she's like, sal, the creatine. She's like, it's. It's life changing. She's like, you can't believe the difference. I'm like, are you ready? I'm taking it regularly. I'm like, it's crazy, right? She's, like, tripping out as well. Tripping out.

[C]

Now you talk about you and I getting so dark. I wonder if, like, on camera, Justin looks clear now.

[D]

I'm all wearing white shirts to emphasize like, hey, look at Casper over. Dude, I've been in the sun a lot this summer, too. Like, it's just.

[C]

I know. Poor Jeff.

[D]

This is as good as it gets.

[C]

God, man, I've been working on my tent so bad. These guys over here, Northern European guy.

[B]

This is. This is a week. This is literally four. Three or four days in the pool. And I just.

[C]

You guys are really eating it up over there.

[B]

Yeah. So we got a. My dog. My wife got a membership at this gym with an outdoor pool, and so she's getting. Taking the kids there so they can learn how to swim. And so I've been going with them.

[D]

Nice.

[B]

You know, when I have time, the only downside is they serve drinks. Dude, I have never drank so much alcohol so consistently.

[D]

When you buy the pool, I know it's kind of like, par for the course.

[B]

Yeah, dude. Like, what am I gonna do, Lay by the pool?

[C]

I feel like, as a dude, you kind of have to.

[D]

Yeah.

[C]

Like, laying out as a chicken is, like, totally normal. Yeah, it's normal for girls. Call each other up and go, like, my wife, your buddy, has never called you and been like, hey, you wanna go lay out today, bro?

[B]

Like, so I said, do you get my back? He's like, yeah.

[C]

So as a dude, you're laying out of the pool with your wife. You feel like, I Need to do something, I need to hold something. I need to hold a drink or something.

[B]

So I feel like I'm doing something. Yeah, that's too consistent, man. I can't be having a drink every day. What the hell is going on?

[C]

It's crazy that this is becoming a thing for like gyms. Like it's. My buddy in Orange county was telling me about like Lifetime Fitness and stuff. He's like, it's like a whole vibe like to go hang poolside at the gym.

[D]

People hang out there extra long after workout.

[B]

I got an article for you guys on that.

[C]

It's like a thing.

[B]

No, no.

[D]

So these are social hour.

[B]

These are real stats on gyms. Let me pull it up right here, which is really interesting. All right, check this out. So this is, it's a K market with gyms right now. Okay. So it's splitting. There's a split that's going on. First of all, the demand for gym memberships is the highest it's ever been. Okay. So demand for. So this is like we are entering into a heyday for gyms. This is like the most, the best time for gyms we've ever seen.

[C]

Yeah.

[B]

Okay, so 26% of everyone 6 and up had a gym membership in 2025. 7 billion facility visits. Here's what's cool. The share of members who never once showed up fell to an all time low of 4.6%. So that's the lowest that we've since we've. Which is crazy. It's a K shift economy, meaning you have two ends, you have the value at the bottom because they could scale. It's like Planet Fitness and then you have the premier at the top where they charge a lot. Both of them are crushing. The middle is where it was done. The middle is where you're having a tough time because they can't scale like the value and they don't offer all the crazy stuff like that. So what, what they're doing. And this is Master off and his brilliance because you guys know he bought. Well, we had him on the show. Yeah, he's back into 2454.

[C]

I'm so curious how he's going to survive this middle ground.

[B]

He's going to offer more services, but it's going to be kind of like a la carte is probably what's going to happen. So you still can have your value, but if you want extra stuff, recovery, this, that and the other, there are tiers that you can enroll in. And so that's going to kind of reshape and the guy's brilliant. He has. He never misses. I think that'll kind of restructure what the middle kind of looks like.

[C]

I mean, you have to look it up. I saw an article on this on Lifetime. They have like a 3,000. I want to see. It's like $3,000 a month. Month membership.

[B]

Do they.

[C]

Yeah, something great. Yeah. And. But it's like a. You know, it's similar to like, what. What's his name? What's the biohack guy?

[H]

And.

[C]

And, oh, the other. And the other Dr. Coffee. Yeah, they have like. They have like the 100. No, no, not him.

[A]

Brian Johnson.

[C]

Brian Johnson. Yeah.

[H]

Yeah.

[C]

You know, his is like a million dollars a year.

[B]

Oh, yeah.

[C]

Like, there's, there's. And then, Then who was a Peter Atia did one. I think his is like a hundred thousand a year. So it's like that. It's like blood work, everything.

[E]

What.

[C]

What's it. What is it? Oh, it's per year. 3, 600 per year. I thought it was per month. Okay. That's not as crazy as I thought it was.

[B]

They're also becoming still.

[C]

I mean, 329amonth, you know.

[B]

No, no. We're entering into a really interesting time for fitness because gyms are becoming.

[C]

Oh, that's just their. That's just social places. Oh, that's just their membership to all clubs. They have another tier that is like, like their longevity. Something like. I don't.

[B]

Was it kind of like all the cards?

[C]

Yeah, yeah, something like that. I don't know what it was called. I'll do more digging.

[B]

Yeah.

[A]

But it.

[C]

To your point that this is where it's going. It's going to this kind of K shape where it's like you either gonna go to the $9 a month type of deal or get this, like, you know, optimization. Yeah, there you go. There's an annual one 40,000.

[A]

That's Equinox.

[C]

Oh, Equinox is doing that. Yeah, yeah. Some of these are doing some of these crazy.

[D]

It's those Equinox in New York are insane. Yeah, yeah.

[C]

They're blood panels and going that. That whole round. I mean, that's what Kyle wants.

[B]

I think this is such a cool time for people to work in fitness. This is a really cool time.

[H]

Yeah.

[B]

It's like a fitness boom is what's happening. I actually think some of it's being.

[D]

There's a big need. Yeah.

[B]

And I think GLP1 uses or GLP use is going to drive even more of it as more People are trying to strength train and it's become the social place. Less people are going to bars, less people are socializing the old ways and more people are starting to socialize all

[D]

the young generations below us. Yeah, I guess it's dropped off like billions of dollars the alcohol businesses lost.

[B]

It's cool.

[C]

Yeah, interesting. Very, very cool. Good time to be in it.

[B]

Three days left for the 40% off sale on the new Maps program. Maps Upper lower. It's a four day muscle building split. There's a men and women's version. It's 40% off right now. Go to maps upperlore.com use the code launch for the discount. Back to the show.

[A]

Our first caller is Nick from California.

[B]

What's up, Nick? What's going on, Nick?

[D]

So, buddy, Hello.

[E]

How you guys doing?

[C]

Good, man, good, dude.

[B]

How can we help you?

[E]

This is really surreal. I didn't think I'd ever be here. My question pertains around to what I should do every day with my workouts and my nutrition because my schedule is so inconsistent. I'm a contractor and most of the time I commute to the Bay Area for work. So I usually wake up around 3 through 30 in the morning. Sometimes I'm home at 10 o', clock, sometimes I'm home at noon, sometimes I don't get home until 6 o' clock at night. I'm very involved with my family and a lot of local stuff in my city, so most nights were out at a fundraiser, a dinner, something like that. So I don't really know what I should do, how I should eat every day and how I should work out every day. I try to do like a Max 15 workout every day, but on the days I get home early, it just feels like it's not enough. So I don't really know what to do.

[B]

Give me, give me more detail. On average, how many days a week would you say are the long days and how many days a week would you say are the ones we get home at a decent time?

[E]

There's really, I don't know, for an average, I can't. I know we have busy times of the year and not so busy times of the year. Some days it's two weeks straight of easy days, sometimes it's a month straight of long days. It's just really, really inconsistent.

[C]

Okay, well that's actually some consistency that we change during those times.

[B]

Yeah. And here's the thing, dude, if it's like that, if you go through seasons like that, then the thing that'll change is the intensity. Of the workouts. So I think Maps 15 is perfect for you, bro. And on the days you get home, you just go harder. And on the days you get home late, you do it easy or you skip. And you just keep doing that. You just keep doing that. Nutrition, nutrition wise, is really important. That's where the, that's where you're gonna.

[C]

The thing I heard from you too, that the mistake that a lot of guys will make is that let's say you're on the 15 routine, like we're telling you. And it just so happens to be a day you get home and you have lots of time. You feel like it's not enough. It's enough. You don't need to go do more just because this is a day that you got some good rest and you're home early. You still follow the routine. You still do it because it's, it's doing a bunch more. Just because you had that one good day of more time isn't going to get you more results actually ebb and flowing and listening to your body and it's. It you being consistent with just hitting the gym with appropriate intensity is what's going to. Is going to get you.

[B]

Yeah. When you look at stress on the body, obviously the day makes sense, but it's also the week and the month and then what's cumulative. And so what you're kind of telling me is that you've got these seasons and there's seasons where you're just working your butt off, seasons where it's not so hard. But the point is, is that they're seasons that they're in and out. So it's not like, you know, for a full year it's easy, and then next year it's kind of like that all year round. And there's times when it's harder. So the thing that changes, Nick, is the intensity. So you still do math 15, but you get home early and you feel good. You get after it, you get home late and you're kind of out of it. You could go easy or skip, and then you just stay on that. Now, nutrition is where you want to be. Consistent, consistent, consistent. That'll make the big difference. And so meal prepping really helps a lot when you're on the road hitting your protein targets and sticking to whole natural foods. If you do those two things over time, you'll progress over time.

[C]

Let me help you define what easy and get after it means, too. What do you. What's a, what's a normal squat or bench press number for Me.

[B]

What do you.

[C]

What do you do? What do you squat when you squat?

[E]

Right now I want to say my bench press would probably be 215 for a 1 rep max. My squat would probably be 325 for max. Maybe. I don't know for sure. It's. It's been a really long couple months, so I don't know exactly what.

[B]

That's.

[C]

Okay. That gives me. I just needed some sort of rough number. So it was relative to where. Where it would be like, so easy day. I'm coming in, I'm bench pressing. I'm working out with 135. I'm not. I'm not going to put any more weight on the bar like that. I'm gonna. I'm gonna move it through the maps. 15 the way it's calling for it. Hard day. I'm gonna push up towards what I'm

[B]

capable of, you know, 165, 175. Yeah.

[C]

I'm gonna work out with a. A higher. The number that's closer to, like, that's a lot of weight for me. That's. What a hard day. It doesn't mean more stuff like that doesn't mean like, oh, I'm gonna do a bunch more or work out longer. Because sometimes people interpret. Get after it is like, do a bunch more stuff. Yeah, get after it means like, oh, this is the day. I'm going to push the weight a little bit. Like, I'm feeling good. I'm rested. I had a good day today. I'm fed. Like, you know what? I'm gonna put some weight on the bar and let's see what I can move today. That. But you still follow the protocol of what's in the program. You don't add a bunch of to it.

[B]

Yeah. And other days it's like, man, I'm tired. It's long. I'm gonna go in and just go through the motions.

[C]

Yeah.

[B]

I'm just real life. I'm just gonna go through the motions.

[E]

Okay.

[B]

Yeah. And that's the difference. That. Right. And that's a big difference. People think that's nothing. That's a big difference. But then you stack that on top of each other consistently over time, and you'll progress.

[D]

You'll progress over time just practicing those movements. On those days you want to go a bit lighter.

[B]

That's right.

[C]

We have, I think, so many people, including ourselves, forever felt like this. Like, if you feel like you have to get like so sore from the workout for it to be productive, it's not at all you going in and moving weights like that, even really light and easy. And just because you. Or maybe you're not sore the next day does not mean that was not a very effective workout.

[D]

It's a great signal to your body. Yeah, you get better at it. You get stronger at it.

[C]

So just learn. And that's what that looks like is like, if we were coaching you one on one, it would be a lot of conversations around, hey, man, how'd you. How do you feel this week? How'd you sleep? How were you good on your nutrition? You know, how you feeling today? Oh, cool. You know what? Today I want you to try and hit that 225 on the bench. Other days when you're like, oh, man, I didn't have the best of sleep, and, dude, out of my. Miss my protein intake yesterday. Hey, today when you go in there, I want you just real lightweight. Just do the movements, but I don't want you pushing the weight at all. Just get. Get in and get out. Like, that's what it sounds like.

[B]

And you're just consistent, and you learn.

[C]

And then you start to learn how to read that in yourself. Like, okay, this is. This is one of those times right now where I need to just kind of go in. I'm gonna lift. But it's more almost recuperative. And then other times when you're feeling really good and you're hitting the macros and you're doing good on your diet, like, okay, let's see what I can see what kind of weight I can move. And when you do it like that, the days when you get after it, you're going to feel really strong and good. And the. And then. And the days when you're not so good, that's okay. You go through the movements and it'll.

[B]

You'll progress over time. Like that.

[C]

Yes.

[E]

Okay. Okay. That actually makes a lot of sense. Okay.

[B]

Yeah, dude.

[E]

What should. What should my nutrition look like? What. What. What should my calories look like? Should those be consistent, too? Because some days I'm getting 2000 steps at work and I'm hardly doing anything. Sometimes I'm getting 12,000 steps and I'm sweating my ass off. And I seem to be a little bit hungrier the day after those hard days.

[B]

So, Nick, you know, here's the thing. Oftentimes in fitness culture, we're told to ignore our hunger signals, because if we listen to them, we're just going to be overweight. Now, there are cases where I tell people to ignore their hunger signals. These are Extreme cases, people with eating disorders and stuff like that. But, but typical person, if you're eating whole natural foods and you eat protein, first eat when you're hungry and your calories are going to fluctuate and you're not going to count your calories. So if you're like, man, I'm still hungry.

[C]

Oh, okay.

[B]

You're like, oh, I'm still hungry. Eat more whole natural foods. If you're like, eh, I'm not that hungry, eat a little less. Natural limiters start with protein. Natural limiters. The key here, Nick, for a guy on the road, is going to be to prep your meals because here's where you're going to mess up. You're going to eat out. You can get a fast food place or whatever. That food is engineered to make you overeat. And if you listen to your hunger signals when you eat that kind of food, then you're definitely going to get fat.

[C]

And it gets really difficult to stay the course. Because this is the other thing that a guy like you does who works like this is you let these long six, eight hour windows of no food go. And then when you eat, you eat a ton and you eat a ton of things that are not ideal.

[B]

You just structure it.

[C]

And so if you like a guy like you out, what I'd tell you to do is let's just. Nick, we're going to focus on hitting your protein every day. And if that means you got to have, you know, beef jerky ready for you or some Greek yogurt ready for you in a, in a lunch pail, like keep things like that that are high protein, moderate amount of calories, close to whole food, if not whole food ready for you. And focus on just hitting your protein intake every day and let the calories fall where the calories fall. If you're hungrier, eat, but eat more of those things. Don't go. Eat a bunch of, eat more of those high protein meals and it'll balance itself out, especially if you're consistent with your strength training.

[E]

Okay, I, I'm pretty, I'm usually pretty good about hitting my protein goal. I eat just a lot of ground beef, ground turkey, turkey sandwiches for work. Not tracking calories makes me a little nervous because I'm pretty diligent about it.

[C]

Where do you land right now?

[E]

Okay, okay.

[C]

Where do you land on your calories? Tell me.

[E]

I. Again, it's so inconsistent. Like Monday was a long day, but it wasn't physically demanding so I just wasn't hungry. So I only ended up eating Like a thousand calories. Tuesday was a lot harder. I was a little bit hungry, so I ended up eating like 1600. But there were a few days last week where I was hungry up until like 2,500 calories.

[B]

Yeah, but Nick, you're. How are you hitting your protein targeting a thousand.

[C]

You're not eating enough protein, bro. Nowhere near, I should say, usually use.

[E]

Usually. Usually I'm. I'm pretty good about hitting my protein target.

[C]

So I'll tell you, I'll tell you right now, the three days you just named, you probably didn't hit your protein intake.

[B]

No, not at all.

[C]

So.

[B]

So be consistent with whole natural foods. Yeah, eat when you're hungry, Eat the protein first, but also eat on a schedule. I'm gonna add that to you. So don't let a few hours go without eating something. Yeah, yeah, that'll help you out, dude.

[C]

I mean, you need to hit your protein.

[B]

Yeah, your calories are too low.

[C]

Your calories. And then what's happening too is if you go back to back days where you're a thousand 1500 calories, then you're ravenous. Day three. And then that, that's when you might be overeating on those days. And so, and, and protein isn't like carbs and fat, where it's an average of your week. It's not like, oh, you had 300 grams of protein today and yesterday you had 50, therefore you have an average, dude. No, it's every day. You need to hit your protein intake or it's a missed day. And the more missed days you have the. We're going backwards. You need to be consistent with that. And I think if you just focus on it, because you can't let a thousand calorie day go by. You got to hit. You got to hit your protein intake every day.

[B]

That's right.

[C]

Hit your protein, take every day and make that a focus. And that's where I'd start you. And we can get more, more detailed on the diet later, but that's a good place to start right there. Hitting the protein intake. Following the advice we said about the.

[B]

Honestly, Nick, if you were consistent, if you were consistent with all that, like, really consistent, your body fat percentage is going to fall at a nice. Probably 13 to 15%. You're gonna have good muscle. You'll feel strong. If you just did that consistently and no need to without tracking, without diligent tracking.

[E]

Okay, wow, 13%. I don't know if I've ever been 13% in my entire life.

[C]

Yeah, you absolutely can Get.

[D]

Yeah.

[B]

You'll be in the mid teens.

[E]

Okay.

[B]

Okay.

[E]

Wow.

[C]

Good time to do it, bro.

[E]

Okay.

[C]

You don't have any kids yet?

[E]

No, no, no. No kids.

[C]

It only gets harder with that. So you want to have this all

[B]

figured out before that, Nick, if you want. If you're interested in more consistent, like having someone work with you through this process, we have really good coaches that could work with you through this process and help you kind of move through the whole thing. Because I hear a little apprehension or fear with the going off the tracking. Like, were you really overweight at one point in your life? Because there's a little bit of fear with.

[E]

For most of my life, I was really overweight. I still would call myself overweight now. Just not as overweight.

[B]

Okay.

[C]

I know.

[E]

There's just so much, like, comfort and.

[B]

Yeah.

[E]

Okay. I'm super consistent about tracking my calories. I don't always follow what I'm supposed to do, but it just makes you really uncomfortable to not know.

[B]

This makes sense.

[E]

My calories and macros.

[C]

Get a coach for a while, bro.

[B]

That makes sense.

[C]

Invest in a coach for a while. It'll be well worth it, bro.

[B]

Six months with a good coach, you'll come out of this totally different. Totally different.

[D]

Totally boost your confidence with that.

[B]

Because this makes a lot of sense.

[E]

I don't know if I could afford.

[B]

Well, it makes a lot of sense.

[E]

Yeah, I would. Go ahead. Sorry, Go ahead, Go ahead.

[B]

No, no, no. I was just going to say it makes a lot of sense now. When I heard you say, you know, I don't know if I. If I. You know, going off tracking sounds like it's. There was some apprehension there. Makes a lot of sense now. You know, when you said you were kind of overweight as a kid for a long time, a little bit of fear. Not working with a coach is going to be very difficult, what we just said, like, really hard.

[E]

Okay.

[B]

Okay. Because it's going to be like letting go of a security blanket. And what. That might look like one of two things. Either A, you don't like the way it feels to go back to tracking and you just stay where you're at, or B, you go off the deep end and it feels like now I'm just out of control. Now I'm eating like crazy and I. And I can't stop. So those are the two kind of extremes that people will fall when there's a little bit of that. That past going on. So what a good coach is going to do is walk you through a reverse Diet, they're going to slowly take you off tracking, but you are going to track at first. You're going to hit those targets. They're going to monitor your strength training, get you through that process. By the end of it, you're confident. You're confident you could do it.

[E]

Okay. I would like to get a coach. I don't know if I could afford. Afford a good coach. That's.

[B]

Well, I'll tell you this much. You definitely can't afford a bad coach. Yeah, you don't want a bad.

[C]

Yeah, that too. Yeah, that's a complete.

[B]

You might as well.

[E]

Yeah, I feel like I'd be doing better with no coach than a bad coach. At least I'm not burning money.

[B]

Yes, 100%.

[C]

What you need to look at this though, Nick. This is not. This is not a luxury thing to have. This is an investment in yourself. And you just got to ask yourself if this is something that's really important to you. If it's not that important to you, then don't spend the money, don't invest in it. But if this is something that before you have kids, this is something that you want to have control of. You want to see what low teens body fat percentage looks like. You want to know what it's like to be able to maintain that comfortably, have Evan Flows and work, be healthy, be fit, be a. Be a strong father, be good there for your wife. If you, if that's something that's important to you and you want to invest, then you invest in it. If you don't, then you don't. But it's a lot like what. I don't know what you do for work, but I'm sure you had to get certifications or get training or learn your skills to make money. And I'm sure whatever that cost, time wise effort wise to do that. It's paid itself tenfold back because it's what you do for a career. The same thing is with this, with. With coaching is this is not a luxury or I'm buying something that would be nice to have. This is an investment in learning about yourself and figuring this out. But if you don't give a, then you don't give a. But if you care, then that's what this is. And then life changing, dude.

[F]

Yeah.

[C]

And then you're. And then after you have it, you have those tools forever.

[E]

Well, when you put it that way. Okay, okay, look, let me have.

[B]

I'll have somebody call you today, you ask all the questions you want, see if it's something you want to do. But I'm really glad I asked you the last two questions that I asked you, because this makes a lot of sense now, and it would be, like. It would be life changing for someone like you.

[E]

Okay. Yeah. Yeah. I'd love someone to reach out to me and at least talk about it.

[B]

All right, Nick, let's do that.

[C]

I hope to see you in there, brother.

[B]

If we see you in there, I'll see you in there because I hope in on some of the calls, so sorry.

[E]

I appreciate it. Thank you very much, guys.

[B]

Oh, by the way, you drive down the bay area, right?

[E]

Yeah, yeah. Usually San Francisco.

[B]

Okay. So we're in San Jose, and you end up working with one of our coaches. We'll probably see you here and there.

[C]

Yeah, yeah, we'll have to have you come in.

[B]

We're in San Jose.

[C]

Yeah.

[E]

Oh, I would. I'd absolutely love that. That'd be fantastic.

[B]

Yeah, it's good.

[C]

Right on, Nick.

[B]

Thanks, bro.

[C]

Love to see you, brother.

[E]

All right, thanks, guys. Take care.

[B]

Yep. You know, it's funny. Is what a. What another. What a lesson, right. That looks can be deceiving because initially you're talking to him, and it just sounds like regular dude.

[D]

Yeah.

[B]

Want to get in shape, Contractor, whatever.

[D]

There was hesitancy there, though.

[B]

I picked up on that, and I was like, yeah, let me dig in that a little bit because that's. It's an interesting thing that he just said, and sure enough, he was an overweight kid.

[D]

Yeah.

[B]

And listen, good to know. Yeah. Dude. It's what happens with someone like that when they try to go off track, and either they don't because it's scary, or they do and they go crazy with the food, which then really scares them, and they just don't solve this problem. And just, you know, for people listening, a coach walks you through that process,

[C]

and now it's very clear. Everything. Everything that's going on, he's. He's underslept, overworked, undereating, underfed, Underfed recipe for body is not losing body fat stuck at a certain place.

[D]

Yeah.

[C]

That's 100. He's at that trifecta. And it's step by step to fix that. But like I said, it's. It's an investment in yourself to. To learn this and figure it out. And either you care about it. You know what sucks is either you care about it now or you will care.

[B]

You will at some point.

[C]

Yeah.

[D]

It's forced on.

[E]

Yeah.

[C]

And so hopefully he's at a place in his life where he can see that and have the foresight of, you know what I don't want to be. I also don't because throw on marriage, two kids and older.

[B]

Learn it now.

[C]

Yeah, learn it. And it only gets stress bucket more difficult because that all those things are figure it out now as important or more important.

[A]

Our next caller is Rachel from England.

[B]

Rachel, how you doing?

[C]

Rachel, how are you?

[F]

Hello. Hi. Lovely to meet you.

[D]

You too.

[B]

How can we help you?

[F]

Yeah, just want to say thank you for your advice and everything that you do. I've been following you since have a quick 20, 21. Avid listener of you. Really. I'm trying to do learn everything I can. I feel like I'm spinning my wheels. I'm 58. I am just double joke. Five foot eight, 147 pounds. And I want to look like I lift, and I don't look like I lift. I'm on second time now on Anabolic. You're anabolic following that second time through. I push. I've got my own home gym here that's got the everything here. Bench press, got cable machine, got everything that I need. Adjustment, possible dumbbells, barbell. I really do push mass. I'm very, very dedicated to it. I take HRT, testosterone. I'm on EEAS, creatine. I eat roughly 2, 000 calories a day. I always eat my protein. I feel like I'm spinning my wheels.

[B]

Rachel, thank you for calling first of all, and I appreciate you following us for so long. Yeah.

[C]

Do you.

[D]

Do you.

[B]

How's your eyesight?

[D]

I know. Let's get to this. Yeah.

[B]

I don't need to see the rest of you. I can see your shoulders.

[C]

I can see the vein in your shoulder.

[D]

You can tell.

[B]

I could tell you work out. I could tell you lift weights.

[D]

Yeah, yeah, yeah, yeah, yeah.

[F]

I'm all, you know, I was, you know, J.J. virgin. The lady, I think she's been on your podcast before. I think that she's 63 and she's incredible. I want arms like she's got.

[B]

Yeah, well, I want to look like Mr. Olympia. Yeah, listen, lift your arm up again. Let me see see your arm again. Put your arm up. Give us your bicep. Oh, no. Stop it. Are you kidding me? Rachel, can I tell you what the problem is? Rachel, can I be blunt, please? I think you're. I think you're way too hard on yourself, okay?

[F]

You're doing that.

[B]

You're doing everything.

[D]

You look wisdom.

[B]

I don't need to see the rest of you at all. I could just see your shoulders. If you, if you said nothing, if you sent us a picture of this right here, I would be like, oh, she lifts weights consistently.

[E]

Yeah.

[B]

Yeah. I think you're really hard on yourself, hon.

[D]

Yeah.

[B]

How's your strength? Tell me about your strength. Tell me about your, your lifts.

[F]

Okay, so I bench 110lbs. Squatting is not brilliant because I've got one bad knee, but I scored 115 pound deadlift, 183 barbell curl, 63 pounds.

[B]

Rachel, you're one of the strongest, you're one of the strongest 58 year old women that you probably have ever met.

[H]

Yeah.

[F]

Oh wow, okay, yeah, that's nice to hear.

[B]

Yeah. I mean you're kicking butt, hun. Yeah. Okay, look around. When you go outside today, look around at the average late 50s, early 60s woman, do they look anything like you?

[F]

Well, I play golf, so Yeah, a lot of them are very fit and yeah.

[B]

And lean and I bet they don't look like you. Yeah, you're really, yeah, you're really hard on yourself, hon. You're doing a great job. Tell me about, I mean I don't know if there's anything I can change but let's talk a little bit. Bit. So what does your nutrition look like?

[F]

Massively into my protein. I always get at least 30 grams of protein for breakfast and lunch, evening meal. I now and again have a drink. Not often. If I do, it's a tequila. Oh, sugar, you've gone off.

[B]

No, we're here.

[F]

Back on, back on. Sorry. Yeah, I try eat very clean. I do 12000 steps a day and on golf days I do 20 000. On the golf days I try to eat more because you always say you have to eat to build muscle. So I just feel like I'm spinning my wheels and for what I'm doing I don't feel like I'm getting stronger.

[C]

Well, what where your calorie. Do you have any idea where your calories land every day?

[B]

Sounds like you're under eating.

[C]

Yeah, I was gonna say we might. How much? 22.

[F]

2, 2000. Yeah.

[C]

Yeah, that's pretty low.

[B]

And 9. And you said like 90. 90 grams of protein a day on average? 30 grams.

[F]

Y always hit my protein.

[B]

Yeah, but so that's 90 grams of protein, you're 100 and would you say 48 pounds?

[C]

Yeah.

[F]

Yes.

[H]

Okay. Yeah. Okay.

[C]

Yeah. You're tall too.

[B]

You got another 30, 40 grams of protein.

[C]

Another meal.

[B]

Just add another meal.

[C]

Yeah, another meal.

[B]

You'll gain more muscle.

[C]

Yeah, we need to build. We need it in order to. So wait. Just so you know, and just to be clear here, because I think we. We all agree that I think you look phenomenal. You look great. You could literally just keep doing what

[B]

you're doing, and you're kicking butt.

[C]

And you're kicking butt. But if you want to see more body composition change, if you want to build more muscle and be more.

[B]

Yeah.

[C]

Then we need it. We need to fuel, and we need to eat more. So we need to go into bulk. We need to eat more calories. We need to really focus on building. I don't care if I see the scale go up £5 or not. Like, I want to see your strength go up, which it's all. By the way. It's good already.

[B]

Very good.

[C]

And if you were happy, I would be happy. But if you're telling me, Adam, I really. I want to see if I can build more muscle, I say, great. We need to eat more calories. We got to eat more. You're a very. You're very active. You know, somebody who steps. Steps as much as you do golfs on the top of your weight training also. Yeah. You. We need to feed you. We need to eat more calories, and we need to go on a reverse diet. So have you ever considered have somebody take you through this? Have you ever had a coach take you through it?

[F]

Couldn't afford it at the moment. Yeah, it's not something that would be.

[B]

If you. If you added another 30 to 40 grams of protein in another small meal, like another 300 calorie meal, and just stay consistent with that, you'll see your muscle go up.

[C]

Are you running any of our programs or are you doing your own program?

[F]

I'm on. I'm on Anabolic. You're on Anabolic, And I've got symmetry as well.

[C]

Oh, great. Follow symmetry. Great. Two programs for you to toggle back and forth from. Yeah, perfect.

[F]

Yeah. Yeah.

[C]

We just need to eat more.

[B]

You add another 300, another. Another small meal with another 30 grams of protein. Just that by itself.

[D]

You'll feel that in the performance, too.

[F]

Yeah, but when I get fluffy.

[C]

No, no, no. You're gonna build muscle and promise.

[D]

So active. It's not.

[C]

Yeah, and promise me you won't. You won't get into the. In fact, I would want. No, don't. Don't get on the scale. Don't. Don't judge that right now. Like, the goal is eat more, and let's see if we can get stronger on those lifts, the lifts that you already Told us about. Let's see if we can increase those lifts.

[B]

It's literally just another healthy meal with another 30 grams approaching. That's it.

[E]

Yep.

[F]

Okay.

[B]

That's a perfect spot for you. And you're just gonna, you're just gonna build muscle with it. You're not gonna get any, there's not going to be any game with that.

[C]

I love for you to just do that and follow back up with us in about 60 days.

[B]

Yeah, let's do this. 60 days. Let's get you back on.

[F]

Okay. That'd be lovely.

[C]

Yes.

[E]

Good. Yes.

[C]

Yeah.

[F]

Okay. Can't wait to see you so much.

[C]

Yeah.

[F]

Thank you for everything.

[C]

Do it, Rachel. You'll love it.

[F]

I love your families.

[B]

She's like, I don't know if I look like I live.

[C]

I'm like, she's sitting there. She got like a vein.

[B]

I see a vein in your dealt, Rachel. You're a 58 year old woman with a vein.

[C]

That was such a good, that was a great, great line. Mind too. You asked her, is there anything wrong with your eyesight?

[B]

Yeah, dude, like what do you, what do you say?

[C]

I mean she's compared, you know, typical J.J. vert. She's comparing herself to one woman.

[B]

Right. One woman. Social media.

[C]

Yeah, yeah. Somebody who's an exception to the rule type of deal.

[B]

Yeah.

[C]

But man, what a. And this is, this is such a. I think one of the most interesting parts about our job is that's a classic example of that's a dream place. I want all my 58 year old people to be like, to get to that, like to be where she's at. Leanness wise, activity wise, strength wise, vibrance. I mean hormonally, all the things she's doing it all, but she still wants more. And so this is the part where it's just like we can tweak a couple. Yeah, we can tweak a couple things. But know that you're, you're, you're it.

[B]

That's right.

[C]

Yeah, this is it. This is the good place to be.

[B]

That's right.

[A]

Our next caller is Tyler from Washington.

[B]

What's up, Tyler?

[C]

Hey, Tyler.

[E]

What's up man?

[G]

Hey, how's it going?

[B]

Good man, good man. How can we help you? How can we help you?

[G]

Yeah, so Justin looks nervous, so I'm just going to read my email.

[D]

Thanks, man. Let's get this over with.

[H]

Yeah.

[C]

Hey, mind pump team.

[G]

I'm 25 years old. I've been listening to you guys for about four years now. And ever since my life has changed so drastically from interest and hobbies to relationships and work. You've always been in my ear, providing guidance on health and longevity. Also wanted to mention back in college you guys inspired me to build an app to track my protein and now I'm working on another fitness related app. So as my mentors from afar, I'd like your advice on finding life mentors who I aspire to learn from and share my struggles with. I remember once you described your 20s in one word and it was lost. I can't help but resonate with that so strongly. So who were your mentors and how did you find them? For some background information about me, I moved to Seattle two years ago for a software engineer job. It pays great and I love the benefits, but I'm not very passionate about my work. I'm passionate about tech and using it to improve people's lives. Not really maintaining enterprise level systems that aren't helping anyone. And I just picked up playing hockey two years ago. I'm currently on a beer league team and this has been a blast for creating a sense of purpose and community, but it's only once a week. Thanks.

[B]

Yeah, you got it man. Yeah, thanks for calling in bro.

[C]

This is cool. I curious because it sounds like you're what are you passionate about? What do you want to do long term work wise? What's kind of like what's dream job, dream situation for you?

[G]

Every time I touch tech it tends to revolve around just bettering people's lives, usually through health and fitness because that's where I've seen the most growth myself.

[B]

Nice dude.

[C]

So I so advice around that because I feel like this is a cool way to kind of hack into finding a mentor and then also accelerate your growth in business and financially. So I would find somebody who is doing something that I like, doing the dream job or doing something in the field that I would love to be in and I would find a way to offer my services to them free. What? No matter what it is, I don't give a if it's driving them around, helping them around, you know, the office, running errands for them. I would offer my services to that person so I could be get in proximity to that person. Because just being around that person who is doing the thing that I want to do, I'm going to gain so much from that, learning that and then in that process I might end up building a natural mentor right there. Or maybe the people that are around that person I find a mentor to. I think that's a great Strategy. And I think it does. Like I said, it doesn't need to be paid. I think sometimes people feel like, well, but I need to make money. I was like, cool, make money. Do your thing. That makes the job. But then if you really want to pursue a good mentorship or you really want to accelerate and grow in a different field, go find the person who's doing something closest to what you want to do later in your life and go. Go help them out for free. And I. Any. And if this is a good person and a good potential mentor, like, I would never shut down a kid who knocked on our door and said, hey, I will. I want to work for you guys for free. What can I do? I just want to be around you and around the things that you're doing. What can I do? Like, I would never kick that kid out. Those. All of us would be, like, awesome. And we'd probably find something for him to do to be around us, and then that would foster a relationship. And let me tell you, we have kids that work for us today that started in free interns that make a tremendous amount of money working for us now. And that's how that relationship started was, hey, I'll do anything. I don't know how to edit or any of that.

[B]

I'll learn. And.

[C]

And I'll do it for free. And. And now these people are in leadership positions in this company making big money. And so that's what I would do if I was you is I would. I would find who. Who that is and then find a way to get in there and help out for free and. And see what. Where that goes from there.

[B]

Tyler, what are your. What are the main motivations for finding a mentor?

[G]

I think it's just the. The sense of being lost and wanting to look up to someone. Someone to. I don't know.

[B]

I'm not sure.

[G]

Just something to navigate my life with.

[B]

What you said just made sense. I totally get that. So I'll start with a caveat. Okay. And something I learned in my youth with mentors is that don't forget people are people. And so what you don't want to do is put someone on a pedestal because they'll let you down. But you can find good mentors in different parts of life. So a good business mentor doesn't mean that they're going to be a good family mentor or a good, you know, morality mentor, but good in. In that one area. So just consider that. Also consider when it comes to mentorship, it works both ways. And all of it for your benefit. In other words, you can find someone who's in a different stage of life from you, an older person, an older guy who's doing things you can learn from him. But then also you could take someone under you who's younger than you, that's in a different stage, and both of those will benefit you greatly. So mentoring others is another form of mentorship that will actually bring you a tremendous amount of value. Good places to look. Do you go to a church?

[G]

I do not.

[B]

Okay, so here's the deal. You're feeling lost. You want to find a good community. You mentioned the beer league that you're in in your email and it sounds like you're finding some good community there. Okay, Find yourself a good church. You don't have to believe in anything yet, but if you go in there with the attitude of, I want to meet people, find a good community. Good churches always have a really tight community. Mentorship is typically baked into the community itself because it's part of the gospel. Find yourself a good church. Just walk in, be curious, and then ask them if they have any life groups or if they have any community based groups for guys your age or whatever. And you'll find some great ones or you should be able to find some great ones and then just show up. If you're open to meeting people and open to new experiences, I think you'll be quite surprised. And for someone your age who's looking for growth, who feels a little lost, I think that could be a phenomenal place to find some of the meaning and purpose and also the community that you're looking for.

[C]

Just to piggyback more off of what Sal said about. I'm so glad he said that about not putting them on a page, because I know I pushed you in the business direction because that's where my brain goes always. The people who I think of in my life that are like mentors are, are different for all different categories. There's definitely the business killer who I go, when I got something on my mind, I'm wrestling with, I can't get breakthrough in this business and something, there's definitely someone, I pick up the phone and that is not the same person who, when I'm struggling with something, with my wife and my kid or something like that, and I pick up the phone, right? Or there's somebody who I'm struggling with, with my relationship or walk with Christ, it's. They're all different people. So there isn't one, one man that I go like, oh, he's the all these things, it rarely ever is that normally each one of them are in their discipline. They're amazing. My spiritual guidance. He's the worst person to ask business advice from. My business guy. Worst got ass spiritual, you know what I'm saying? Like my, and, and my business guy, terrible guy to ask, you know, parenting, family stuff. Like so very good point to. Don't you know, who would really be cognizant of what you're seeking, for what reasons and go after it for, for those reasons and, and let go of the fact that he, he may not be the best father, but hey, when he's helping you with your business mind and what you're working on there. Great, great mentor for that. So I think that that's great advice. And so, and, and that's what it looks like in my life. It doesn't look like, like one man is that for me or one woman

[D]

is that collective bunch of people in my life like that, that you, you find aspects that you really admire about. And it really, it's. It's about being open. Like, so if you're already in a bit of a community, you can start picking up on these things. Like, you know, what they do for their, their trade. Like, you know, are they a good father, are they a good role model and you know, in the community somehow, or, you know, is there a way that my skills can benefit them? And then that's kind of like the bridge there where opens up, you know, a lot of that opportunity where, you know, you're building your own network of, of, you know, leaders and you can, you can definitely pull from them and that's going to help to, you know, give you some guidance.

[B]

I'm really, I'm really happy that you called at your age, at 24. Yeah, like, that's, this is, this is excellent. This, the fact that you feel lost is something that I didn't necessarily know I felt in my 20s until later, then looking back, like, I was lost as heck. I was running all kinds of different directions.

[C]

Shows a lot of maturity on your heart.

[B]

It's really, really, it's actually good. Even though it feels a little probably to you, like, doesn't feel good. It's just your awareness of the reality. And I just want to echo this. I don't know how open you are to go into a church, but I really think it would be a good idea to walk in and don't just attend the sermon. That's fine. But you talk to them afterwards and say, hey, do you guys have, like, do you Guys have life groups and community, and you could tell them, I'm not a. You know, I'm not a believer, but I'm looking to make friends. I'm looking to build community. They'll welcome you in with open arms if they're a good church. And what you'll find there are probably really good people, but really good, organized community and like, what you get with your beer league, but, you know, maybe even better and deeper. And then I think that'll move you in and point you in different directions that I think will be beneficial.

[C]

Something that Sal said, too, that I think is important to. To reiterate, too. And I don't know if you've heard me talk about my relationship with Katrina. And one of the most attractive qualities that made me fall in love with her about was I never at that point met a woman who had as many connections and relationships as I did. And I found that was super. And together. It's amazing how we could pick up a phone and go anywhere, do anything. And we have somebody who will do that. And what that's from is it's from decades, starting in my 20s all the way into my 40s, and her also, of doing for others, serving others, and that and that. And it's amazing when you're. You consistently do that without expecting anything in return, but doing. Doing kind things and doing things of service to other people. Before you know it, you wake up and you're 35 one day, and you've been doing that for 10 years, and you've got a hundred people at the. That you could pick a phone up and call because you need help or a favor for something. But it all started with giving your time, giving your service, giving to others without expecting anything in return. And that builds. It's a beautiful thing when you do it. It takes time and consistency, but if you start now because you care about those things, you'll look back in your 30s and 40s, and you're going to have a lot of mentors, a lot of connections, and a lot of people you can reach out to.

[B]

Yeah. Dude.

[G]

Awesome. Well, thank you guys so much. I appreciate it.

[B]

Hey, you got it, man.

[G]

Do you mind if I ask another question?

[C]

No, Go.

[B]

Let's go.

[G]

Yeah. So I wanted to know what my training should look like. I. I want to bulletproof my body for sports, yet still build it for aesthetics for some more context. I was a fat kid growing up and used keto dieting on and off. This caused some thyroid issues, and I've been diagnosed with Hashimoto's I'm taking armor thyroid to help, but haven't really felt young since I was 20. I've dislocated my right shoulder several times now, had surgery to fix it, and it's popped out twice since. Every time it pops out, it loosens the work and I'm praying it doesn't pop out again, but I'm sure it eventually will. And then at the end of May, I played in a hockey tournament and ended up with a grade 2 tear in my PCL and some MCL damage. So still recovering from that. Um, and yeah, I'm not sure what my training should look like right now.

[B]

How often are you playing? Are you practicing hockey right now?

[G]

Right now I'm doing once a week just cause my knee doesn't feel exactly stable.

[B]

Okay.

[G]

I want to get to twice a week.

[B]

Okay. I like maps. I like map symmetry for you.

[G]

Okay.

[B]

Yeah. I'll send you that program. I think it'll be good unilateral. It'll help with stability both with your shoulder and with your knee and your hip and ankle, which are connected to that.

[C]

When you get up to playing two times a week, I'd move to like our Maps 15 protocol.

[B]

Yeah, so. So maps. So maps symmetry when you bump up your hockey. Maps 15 symmetry.

[G]

I see.

[B]

Okay.

[C]

Yep.

[B]

I think that'd be perfect for you. Yeah. Very straightforward.

[C]

We'll send you symmetry.

[D]

Unilateral focus would be great.

[F]

Cool.

[G]

Thank you, guys.

[B]

You got it, man.

[C]

All right, brother.

[B]

Good luck, dude.

[C]

Keep it up, Tyler.

[G]

Thanks. Take care.

[B]

Take it easy. I remember learning that lesson with some of my first mentors because they were phenomenal mentors. And then you. I put them on a pedestal.

[C]

Oh, it was a great point you made.

[B]

And then, you know, and then I noticed the flaws in them, which was like devastating, you know, as a kid, it's like, well, yeah, you're a person. Everybody's got everybody.

[C]

No, no, it's such a great. I mean. And I rarely do you get somebody who's like a real all encompassing mentor. It's like you really. It's very specific.

[B]

That's right.

[D]

Yeah.

[C]

Yeah. Great, great fathers tend to be great fathers. Great business guys. But I mean, and. And you. And it's okay. It's okay to. I don't. And I don't think you take anything away from that person just because they're not good in another thing. It's just like you can take from each.

[B]

You just got to go into understanding that. Because otherwise it can be kind of devastating.

[C]

Yeah.

[A]

Our Next color is Jenna from Wisconsin.

[B]

Jenna, welcome back.

[C]

Hi, Jenna.

[H]

So good to see you guys again. How's it going?

[E]

Good.

[B]

Give us the update. How's reflexer?

[H]

Yeah. So the update is I've been doing the hip flexor isolation movement that you recommended, that Roman chair movement, and I feel like things are definitely getting better, going in the right direction. I've definitely noticed some improved strength and stability in that area. Yesterday I actually for the first time loaded it with a technical 10 pound kettlebell when I was doing it. And that felt really good. So awesome. I've definitely had less flare ups. There were a couple though. One of them was after I was kind of running around with my kids. We have this track just down the road, so we were just kind of running around keeping up with my toddler. And the next day I definitely noticed a little bit of a flare up, but it really was minor and kind of less severe than I'm used to and subsided pretty quickly. The other one was I recently re signed up for a new old to me gym, I should say. And I met with one of the trainers there and he kind of worked with me through some of my bigger lifts. And I noticed the next day after squatting and deadlifting that I could kind of feel the area talking a little bit. But again, it resolved quite quickly. Definitely not as bad as I'm used to. So I do think that that's still reassuring. Yeah, definitely feeling a little bit stronger from when I started doing those Roman chair movements to now. It's definitely like, I feel like I can do it easier and I was comfortable enough to add that kettlebell in.

[B]

Good job.

[H]

Thank you. A couple follow up questions that I do have before getting back into heavier lifts. I'm currently. I did run back symmetry, so I, after the third phase, went back to phase one. So I'm currently at the end of phase two right now again. And then once I'm done with symmetry, what would be the best program to slide into? In the past I've done like the past year, I should should say I've done anabolic performance and Muscle Mommy. I haven't done power lift or strong before and I was wondering if maybe those might be a good option.

[B]

Those are both great.

[C]

Those are both great options. I will. I want to give you some advice going forward with like, if you notice that again, nothing stops you from running a different program. And then when I get to like barbell back squats, I do Bulgarian split squats instead of good.

[H]

Okay.

[C]

So if you, if you notice it's still kind of talking to you. We're, we're improving from what you're doing, which is great, Great sign. We're moving in the right direction. Real easy way to regress, go back the other way is to push yourself too much on a barbell back squat when it's not ready yet. So if you, if you feel it talking to you like that again when you do something, then just, hey, I'm gonna do. When I get to barbell back squats in the program, I'm going to do Bulgarian split squats instead.

[B]

Yeah.

[C]

So that would be my suggestion is to do stuff like that. Or if you noticed it talking to you from barbell deadlift, I'm gonna have you do single leg deadlifts instead of doing a barbell deadlift. Like, so if you notice it, do that instead of kind of just pushing through it or going like, oh, it's not as bad as it was last time. Take that sign of it's still talking to me and I still have a bit of an imbalance and instability there. We can get stronger, get better there and stick with that. So you could totally keep moving through different maps programs, but just keep that in the back of your head when you get to those movements and your body talks to you. And this is exactly how I move through my life all the time. Is I moving in and out of our different types of programs? But if I feel something in my body that goes, oh, I probably should do single leg there, because I don't. It doesn't feel right to go do heavy loaded back. It's totally okay too.

[B]

Yeah, Jenna. I'll say it's expected. First off, great job. And it looks like we. We nailed the. We hit the nail on the head for what the issue was. The little flare ups are. I think she froze.

[H]

Can you guys hear me?

[B]

Yeah. There you are. Okay. Okay, I'll start over. No worries. I'll start over. Okay. So it sounds like what we. We really hit the nail on the head with our recommendation. And so that's. I would stay there with what you're doing. The flare ups are expected because it's only been, what is it, 60 days. Okay.

[C]

Yeah.

[B]

So here's what happens when you have pain. And correctional exercise addresses the root cause of the pain. The first thing that happens is you get strong enough to where the pain goes away, but you're still not strong enough to be where you should be. That takes a little while. It's probably going to take you another 60 to 90 days.

[D]

Yeah. That you got to eliminate.

[B]

Okay. So you still got to be careful. You still got to be careful. Even though there's no pain, it's not as strong as it needs to be before you can just go back into doing everything without ever experiencing a flare up. Okay. So we're only 60 days in. It's probably gonna take another 60 to 90 days of that kind of dedicated work before you like, you know, you're in the clear type of deal. So just consider that as you continue to do this.

[H]

Okay.

[B]

Program wise map, power lift or strong is perfectly fine, but because of the hip flexor thing, I'd probably lean more towards strong than power lift because power lift is so heavy. You know, squat focused. And I know that can kind of annoy your hip flexor a little bit.

[H]

Yeah.

[B]

So we can point you in that direction and I think that would be great.

[H]

Okay. Okay, cool. I did in my follow up email include some recent body scans too that I did at the Anytime Fitness and I noticed that it looked like things are kind of more balanced as far as like the muscle tissue left to right. So I feel like that's kind of reassuring. It's been a long time since I've done one of those Scans. It was February 2024 since I did one, so it's been a while. But I think that's also kind of reassuring that things seem to be relatively balanced as far as.

[B]

That's right.

[C]

This is what we consistently see with people that go through symmetry. And you went through. You're going through symmetry for a second time, right?

[H]

Yeah.

[C]

Yeah, that's great. Yeah, it's super consistent. When we see people, it's actually one of the coolest things is that when we have those DEXA scans that show left to right, it's one of our favorite things is having a client go through that and they notice the balancing of that just from running that program one time. And you've ran it twice, so it's definitely from that. Okay, very cool. Great job.

[H]

I do have a quick follow up if you guys have extra minute or two. So I'm, I've been taking a GLP1 for the past few months. Just kind of something that I've been thinking about for a couple of years and I finally was just like, I had an opportunity to try it out and I've been on really, really low dose, just kind of getting a feel for it. I didn't want to have any issues with not being able to eat enough or losing muscle. And I, I think I've actually done a really Good job of managing it. I feel like I'm actually stronger now than I was before, and I'm. My weight hasn't fluctuated that much from when I started it, but I'm getting off of it. I'll probably be taking my last dose here in a couple of weeks. And is there anything that I should consider or be aware of that might be a challenge once I'm kind of off of it?

[B]

No, but let me. Let's just back up for a second. So I'm assuming you didn't get this from a doctor. Right. You went online and bought it yourself.

[H]

It's kind of a gray area, I

[B]

figured, because I don't think a doctor would have prescribed a GLP to you. Yeah. Because you're not a patient that would need a glp. What was the. And just be honest. Why use it? What was the motivation behind it?

[H]

So the two biggest things that were my motivation that I really wanted to try it was. You had mentioned before that it was helped with inflammation, and I've had some gut issues that I've been dealing with in the past. It's gotten better. Like, two years ago, I want to say, I worked with Dr. Cabral, and I did some of their testing and went through their CBO protocol, and that really kind of helped things quite a bit. But I was still kind of dealing with some lingering issues, and I think I've kind of. Of parsed it out a little bit. I know I'm, like, sensitive to gluten, so I typically stay away from that. Definitely pasta is a big one, too. That bothers me. And then the other thing was just, like, food noise. I feel like that's been kind of something that has been a big challenge for me where it's just, like, before, I was constantly thinking about my next meal, or, like, it was just, like, constant. Like, I'm eating, but I'm thinking about, like. Like, what I'm gonna have for a snack after that type of thing. And I feel like trying. It was giving myself an opportunity to, like, break that cycle and hopefully, once I come off of it, have, like, a little bit of a better grasp on that. And I. That's a little bit of a fear is, you know, when I come off of it, is that food noise gonna be, like, glaring?

[B]

Okay.

[H]

When I'm not taking it?

[G]

No.

[B]

But here's. There's two couple things. So here's the deal with gut issues and GLPs. The kind of gut issues that get better with GLPs have to do with people who have really fast motility. So people who tend towards gut issues that cause diarrhea, most women are the opposite. Most women's gut issues are due to slow motility. And so gut issues tend to get worse. In fact, one of the side effects, the most common side effects of GLP is worse gut issues. So I'm the rare kind of person who actually gets better with a GLP because I have too fast motility. But that's almost never the case, especially if you have sibo because motility tends to be slow. So that's the first one. The second one. Do you have a history of big swings in weight? Were you really obese at one point and then lost weight, or were you. Is that not really an issue for you?

[H]

I've been definitely more overweight, I would say. I think my heaviest I was at was like 210. And that's like, not including pregnancy. Like, pregnancy. I got up to like 240 both times, but it was like gone like that. Right now I'm sitting at 187. So I've definitely been heavier than I am now. But I would say, like, what you're.

[B]

So I'll pause right there. What you're talking, what you're mentioning or what you're referring to as food noise is just being normal. You're just. You're just being normal and maybe eating too little to fuel like your strength gains and stuff. And so I just want to caution

[H]

you, I think I have an issue with eating too little. I think it's actually kind of I borderline where I feel like I'm sometimes maybe eating too much and I have a hard time not gaining fat.

[B]

So food noise. When someone says food noise, when I hear someone say that, depending on the person, what that typically means is, okay, let's eat more of whole natural foods, not let's eat like snacks or hyper palatable processed foods. Okay.

[H]

Yeah.

[B]

So that would be the direction I would point you in. But I don't think the food noise that you're experiencing that people who go on a GLP that need a GOP experience, I don't think they're. They're one in the same.

[D]

What did your.

[C]

What did your. What did your scan come back? Body fat percentage wise, where you at right now?

[H]

It said 25.7.

[B]

Yeah, you're a good.

[C]

You have a lot of muscle.

[B]

Yeah, I guess I just.

[C]

Doug just now pulled up your. Your photos right now. I'm looking at you right now. So you have, you have good muscle mass.

[B]

Yeah. And. And if you're on a low dose. If you're micro dosing glp, you're probably not going to notice much when you come off.

[D]

Where are you?

[C]

Where are your calories?

[H]

I haven't tracked recently, but if I had to guess right now I'm probably sitting at between 1800-2000 on the GLP.

[C]

That's where your food knows your food noise is because you're hungry and you should be.

[H]

I was. My calories were definitely higher prior to taking the GLP1, so I've definitely decreased a bit.

[C]

Well, they should be. You have a lot of muscle. Unless you're an extremely sedentary person, then I would want you way higher in calories.

[B]

There's a big difference.

[C]

It should be mid to high 2000s.

[B]

And if you stick to whole natural foods, then you're going to eat pretty appropriately. Unless we have some a past of dysfunctional eating, in which case sometimes those signals are off. But the weight fluctuation you gave me is not huge. You would stick to whole natural foods. So if you're like, ooh, I'm hungry, then you, then you go to, you know, more of what you had for dinner or more of what you meal prepped.

[H]

I feel like I've definitely made a lot of strides. Like I do eat like I would say 85% whole natural foods. Like I eat a good amount of protein. I don't eat a lot of junk food or sweets and stuff like that. So I think I'm pretty good there and I think I'm actually really reassured at how the trajectory is going to go with, with me coming off the GLP and then in turn getting back into some of those heavier lifting or different program that hopefully once my appetite kind of starts gradually increasing that it's just going to go towards building more muscle.

[B]

That's what'll happen.

[D]

Yeah, that's what, that's what you got to focus on.

[B]

Yeah, that's what'll happen. Yeah, you're good. And just again, I'm gonna caution you the they call it a great market because, you know.

[H]

Well, no, so I didn't get it on the gray market. It was actually prescribed, but not to myself, I'll say that.

[D]

Okay.

[B]

Gangster style. All right. That's all right. I mean, it's not all right, but it's better than what I thought. Yeah, no, we'll work with it. Yeah. But I don't think you're going to notice.

[C]

But you don't, you're. But also the real point of us bringing in, you don't you're not somebody who needs this. Like, you're.

[H]

I knew you guys would say that.

[C]

Yeah, of course you knew we were going to say that. That. I mean, you, I. You need. You just more. You need more calories. Yeah. And I would. That's right. I would push you. If you're telling me that, Adam, I'm still thinking about food or I'm still snacking. I'd be, oh, it's because we're too low calories. If you lean into that map strong and get strong and get your lift strong. And when you're hungry, eat, but just make good food choices. You're gonna. You're gonna. You're gonna continue to build muscle.

[B]

Yep.

[C]

Yeah. And I don't care about the scale right now. Don't, don't, don't look at that. Don't pay attention to that. Just keep going the action. And you're already at a good body fat percentage.

[E]

Yeah.

[C]

I mean, you're, you're, you're, you're a nice body fat person.

[B]

If you actually just focus on building, you'll probably get a little leaner even.

[C]

Yep, yep. You will.

[B]

Yep.

[G]

Yeah.

[B]

We'll send you map strong if you don't have that.

[H]

Okay, I do. I do have it. I have strong and power lift.

[B]

Oh, okay.

[C]

Strong. Do strong.

[B]

Yeah. Have you ever thought. Let me pause you. Have you ever thought about working with one of our coaches? Jenna? You have all of our programs. You'd be such a good candidate.

[H]

So I, I met with. I believe it's Cole.

[B]

Yes.

[H]

Back. And you guys were running a special at the end of last year for reverse dieting. And I actually met with him at the end of last year and kind of just got a bit of a plan. And I started on that plan, but then I started the glp, But I told him right now I probably wouldn't do it just because last year I switched to working part time just so I could spend more time with my kids for a while.

[E]

Okay.

[H]

So maybe in the future I'd be interested in that. Just probably not right now.

[C]

Well, go follow the. Go follow the plan, though. All the way through.

[B]

Yeah, yeah.

[C]

Do strong and follow the plan. So if you already got the plan that they laid out for you, follow the plan and run strong.

[B]

Yep.

[C]

And run it through.

[B]

You'll Love it.

[C]

No GLP1.

[H]

All right. I'm looking forward to it.

[C]

All right, Jenna.

[B]

Thank you, Jenna.

[H]

Thank you.

[B]

Byebye.

[H]

Bye.

[B]

You remember when I said probably three out of four Americans are going to be on a glp.

[D]

Yeah, I definitely wouldn't argue.

[B]

It's just. You're just gonna have people using them.

[C]

Oh, it's everybody, bro.

[B]

And you know what happens?

[D]

It's beyond the obese now.

[B]

And the common, the terminology that people are using is now getting twisted and distorted to mean something else like food noise. What is food noise? Thinking about food? No, that's. That's normal.

[D]

Get rid of your hunger.

[B]

That's normal.

[D]

Which is not the food noise.

[B]

That when you're talking about someone who's really struggling with obesity, who's gone on and off, who's a candidate for a glp, is doing it the right way. It's actually food obsession is what they should call it. That's what they mean by food noise. It's this constant thought of. That's why it's called noise. It's because it's always in the background. It's not, man, after I eat, I still want a little dessert or, you know, late at night. So I want to get rid of that. That's not food noise. That's normal.

[C]

Especially when it's when you're eating 1800 calories and you got that much muscle mass.

[B]

We got to talk more about this.

[C]

That's your, that's your body saying you need more food.

[B]

Give me more food.

[C]

You're strength training me and we have all this muscle. I'm going to lose this muscle if you don't feed it. That's what that is. It's a good, that's a good signal.

[B]

That's right. Look, if you like the show, come find us on Instagram. It's Mind Pump Media.

[A]

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