2709: Diet Smarter, Not Harder: Mind Pump's Top Hacks

30:09Interesting. That most people and most outlets are talking about what the NFL and the NBA players walk in their outfits. So to me, I'm going to tell you what this guy did that kind of highlights just the pretentiousness and silliness of it. So this guy walks in. He somehow sneaks onto the runway, and he's wearing a clear plastic garbage bag, a shower cap, and colorful shorts. And he's walking down, and everybody's like, oh, this is a part of the show. Yeah. Oh, look at this. Of course. Nobody got it. That sounds like something that would pass. Yeah, because here's - Well, this is why Zoolander was so good.

30:47Uh-huh. Why that movie was so good was because they depicted that, the ridiculousness of some of these - Magatu with his little tiny phone. Yes. The outfits were so outrageous. It's like, you can't, is this like a, that's what I mean by it's such a, it's not like anything you wear. Well, here's what's happening. This is what I picture, right? It's very eccentric. People are walking down. Something ridiculous like that is happening, but nobody wants to call it out because they don't want to be the one that can't recognize fashion. So they're just all like looking at each other like, yeah, it's cool.

31:16Yeah, cool. It's all class. It's like modern art. I was just going to say, you know where else you could do that? Go to an art show where someone's got nothing but million dollar pieces on there. Have a five-year-old create something. Put it in the mix of all of them and tell me that 99 % of everybody there would not be able to pick the five-year-old's art. Do you know if someone did that? Someone duct taped a banana to the wall? Yes, that's true. Do you know how much it sold for? Look that up. Do you know how much it sold for? They sold an invisible sculpture. Bro, bro, look up what the duct tape banana sold for.

31:45That sold for a lot of money. And so did the invisible art. Yeah. Somebody sold invisible art. It's a freaking hustle, dude. Yeah. It's not money. That was during the NFT days. There was an NFT that came with the invisible art. Look up first. It's frustrating because I really like art. 6.2 million. 6.2 million for a duct tape banana. Shut your whole face off. Is that awesome or what? No, it's not. No, it's like then we encourage dumb art like this to exist. Again, this is like, this is the, to me, it exemplifies human. Did you know about this, Doug? I'd heard about it, yeah. Yes, there it is right there.

32:21This exemplifies to me human pretentiousness, that you're going to look at this and you can't call it out because you don't want to be the person that can't recognize art. And then you're the guy or girl that wants to show how rich you are because you're so artistic. You just literally make up a narrative to explain this to someone. It's a bunch of people. You know what you're talking about. Yeah, and it's just stupid. Yeah. It's just dumb. I can't believe that. That's what it turned into. I'm so going to put that at my house and tell people I bought that one. Oh, yeah, yeah. That's the good thing.

32:49And then you see skillful art, you know, where people do realism, and you're like, oh, my God. Can't we bring that back? Okay, since we went here, I'm so curious if, Doug, you can find it, what the story to it is or if there's any like if it has some. Yeah, those are all news articles. I know. I remember when this happened. So it was a big Miami art show. I remember when this happened. It might've been the same place, Justin, where the invisible art sold too. I probably was, yeah. It's just crazy. Now, Justin brings up a good point. He said earlier, money laundering. So the other side of this is that they do ridiculous, stupid things and nobody questions them because it's supposed to be art.

33:26Art is, what do they say? A beauty's in the eye of the beholder, okay? Which I'll get back to that in just a second. But a lot of these people are laundering money. So they want to get, it's money that they need to give to someone else and they have to do it in a way that's legal so they could pay taxes on it. And so what they'll do is Doug is going to create a baloney piece of art. He's going to put up a piece of toilet paper with duct tape or something on it. And I'm going to be like, wow, Doug, that's totally worth$5 million. Here you go. And Doug's like, thanks. In reality, I just bought drugs from him or sex trafficking.

33:56That's the other thing. It would be. Not literally, Doug. I believe that. I believe that Justin's right. I think that's totally. There was a documentary actually on that. I forgot what it was called, but it was on like all the... There's a lot of grifters in that space. There's a lot of grifters too in the wine space, which they've been caught too with like really old bottles that they tried to pass off and then they like filled it with newer wines and then like, you know, sold it for millions of dollars. Wow. All right. So I want to go back to... Wait, wait, hold on. Can you look at the invisible one?

34:31Because I think that's so funny too. You have to... I'm pretty sure... NFT era. I just want to say, I hammered that. Do you remember how much I used to post talking shit during that time? You did, but I want to call you out. You almost got us to buy NFT real estate. No, I didn't. You did, bro. No, I did not. Hey, Doug, didn't you try to talk to us into buying real estate? Did I ever try? No, I don't recall that. Thank you. Thank you, Douglas. There was somewhere you wanted us to buy. No, I never. Bro, I was talking shit about NFTs since day one. It was the dumbest thing. that you wanted us to buy?

35:05Not that. Definitely not that. I would not have sold. I remember you kind of made the case a little bit. No, no, no, no, no, no. Okay, all right. I mean, I might have talked about it like how crazy it is that there's NFT real estate being sold and broke it down, but no. Okay, did the thing, did it go invisible? Yeah, so there have been a number of them. One did sell for over a million. So there's been more than one invisible. What, there's been more of these? There, look at this. There's nothing. Look at the display. There's just, hmm, look at this. Italian artist. That's some talent, you know.

35:31Huh? That's some real talent. Hey, you know what, though? That's laundering. That's such, Adam, when you were in the drug business, why didn't you come up with this idea? You could have totally bought a bunch of fake art and sold a bunch of fake art. So here's, okay, to that point, because my wheels are spinning on that. I don't know how, okay, it makes sense. Because they can't audit that, right? Yeah, but at the same time, too, you go and buy a$6 million invisible art or$6 million duct tape, and now I've brought attention to me. You're almost better off not trying to pay taxes for it and just giving it to me.

36:01Like you, let's say I did a huge drug deal with you and you owe me$6 million for all the, whatever I gave you. And I'm like, I can't just put that in my bank account. And so you think, oh, so, but I would much rather take it cash and figure out what I'm going to do with that. Then go sell you a, now everybody's, now the whole world is looking at me buying it. I just like, what do you get out of it? I mean, is it for charity? If it was for charity or something or is like, you know, whatever. You're forgetting Adam, that these are very connected people. And so they're encouraged to do this, to make it look good.

36:32And then part of it's going to go to my charity, which is another place. So that makes sense. The only way I would do it, so obviously I was never at that level, right? So at that level, you've got to have some political connections and ties. Exactly. And you've got to have people that are like, listen, that are telling you to do that. Here's the deal. If you want to get that into your bank account, this is how you do it. Then we'll just look, we'll turn a blind eye to it. But otherwise, the average black market drug dealer is not going to want to draw attention to himself. Didn't Joe Biden's son sell a bunch of art or something like that they were looking at?

37:04Did he do that? He's a painter. Yeah, yeah. Crackhead painter. There was a bunch of art that he was selling that people were buying. I would actually be curious to see what that looks like. You know, what's his son's name? What was his son's name? Hunter. Hunter. Look up Hunter Biden's art. Because that was such a famous time in history for us, that'll actually probably hold value. That's pop culture, yeah. Yes, that'll hold value. That's the other part of it. Even if he sold his crack pie. That's the pretentiousness of it. Now, if you're the one that owns a$6 million duct tape banana, it's famous, and maybe it probably does have value.

37:31That's some of his art here. I can't see it. It's not up there. Yeah, connect it. I want to see what it is. At least it's something. It's not invisible. Let's see if it's good or not. That'd be cool if it's good. I know, right? I mean, would you know how to tell if it's good? Have a nice Hunter Biden piece. No, that's stupid. That doesn't look bad. No, it's not. I would rock that one on the right. What? It's just a bunch of scribbles. That's what most of it is? Yeah, I mean, a lot of the... The title of it is Crack at Sunset. It could look worse, right? It could look worse. Okay, so here... Yeah, it's not like horrific.

38:01He looks so normal right there in that picture. I mean... He's got a lot of energy. He puts a mess in it. That's crap. Get out of here. So here's... Okay, here's the statement I'd like to break down for you guys. Okay. We've all heard the statement, beauty is in the eye of the beholder. uh i think that that statement has been totally bastardized and distorted to the point where holder you can't look at crap like a bunch of scribbles on a wall or a duct tape banana or something like that and say that's that's stupid that's dumb i think they've taken that so far because i do believe that there is objective beauty and people know well there is there is yeah i mean there i mean there is there's also objective there's in humans i think that uh yeah I don't know.

38:44Yeah, it's in the Fibonacci sequence. So the theory, okay, from like the art perspective, from the artists and the people that, is that. It's a psyop. It's, I mean, I'm not going to take a hard position against you, let's put it that way. But I know that the idea is that as an artist, that you put this thing on this canvas, and like wherever you are in your life, your mindset, it was like that emotion has been put into this painting, and that others can see that and interpret that. I know that's the story. but when you have somebody it's supposed to evoke something make you feel something i know but then you have when you have somebody who gives himself a colorful enema and then squirts it across that's actually an artist that did that just what i'm talking about and put and does it all over a canvas and then sells it and everybody's like you're not allowed to say because it's art you're not allowed to say that's dumb yeah but it's dangerous sell yeah no it's dumb and i think that i think it's a psyop i really do i look at old look at old art renaissance art look at art before this kind of weird post-mortem.

39:45I agree. Like anybody would look at it and go, wow, that's a beautiful cathedral. Look at those paintings. You actually have to teach it. All the skill of it. That kind of stuff requires zero skill. It's just like manic ideas. And some people are so mad right now, but I think that we've been side-off. Yeah, there's definitely some people who are pissed off right now. I hope they're mad because it's crap. It needs to stop. Give up on your dreams. Don't create that kind of art anymore. I'm over it. Yeah, dude. What are you doing? All right. Sorry. I'll see that guy. We're done, Doug. That was a fun tan.

40:17I forgot all of that. That was a long time ago when that banana. I know. It was a good time. All right. I'm going to go on a study talking about cookware. So I tried to look up. Great transition. I looked up studies. I'll pull it up here real quick. Studies on just how much of these harmful forever chemicals we get from different sources. By the way, the highest place that we get it is water. water and then seafood. This is where we can get a lot of these forever chemicals that cause things like - Water is one of the highest. Yes, because - Now, if you have like a reverse osmosis machine, you're good.

40:54Cool. But it depends where you're getting your water, how it's stored. Like this can cause lots of issues. I know the ones in plastic bottles are some of the worst, especially when it sits out in the sun and things like that. And then the plastic leaches in it. Yes, yes, yes. So the other one is seafood. Seafood can do this just because, especially bottom feeders. like mussels and shrimp, stuff like that. They filter things out through the ocean. So that can be another one. And then, of course, there's cookware. So I'm like, well, how much can this impact some of your long-term health? If you have high exposure to frequent use of nonstick pans, for example, the risk over your lifetime for increases in cancer can go up 10%.

41:41in testicular and kidney cancer up to 50%. Whoa. Okay. Whoa. Yes. Immune function. If you have high exposure to these nonstick pans with these forever chemicals, there's a 20 % to 30 % antibody reduction in children. So it reduces your immune system. Birth outcomes. This is a crazy one. your odds of preterm birth go up by about 1.3 to 1.5 times over uh the norm from from non-stick pants jeez so it's like that from your breakfast yeah dude and shout out to our place they that's that's where i was going so our partners our place they use none of those things but what's cool about them because you could go stainless steel right you could go cast iron they could be a pain but to clean i mean that's just a fact they're just difficult to clean our place is real easy to clean yeah but it doesn't have the they have they have cast iron too they also have yeah yeah because i have i have their whole like a whole bunch of stuff there's we love all of it yeah yeah it's super high quality but i mean isn't that wild yeah how much of a different by the way if you're if you're the the the odds go up if your non-stick has been used for like a couple years so when you use it and you nick it and scratch it which is going to happen i mean that's going to happen yeah uh then your odds go through the roof wow because of that yeah isn't that crazy yeah it is crazy i didn't realize autoimmune stuff obviously then for some if your kids are eating on that probably not probably that's probably why i'm always trying to nail down like where did you use a lot of nonstick as a kid well yeah i didn't my mom was one yeah cooking our food and stuff like that but we didn't that was like rampant i mean we had that and you're spraying it with pam so yeah here's some plastic and here's some more cancer yeah tupperware everything with the sun just beaten on it.

43:29Enjoy your Mickey Mouse pancakes. Put me in the back of the pickup with the gas fumes. I wonder why I got this stuff. Yeah. I didn't even eat paint chips. Hey, you know what's crazy too? Some house revived. My dad, I just realized this with my dad because we were talking and he was talking about this small town that was near his town. It was an asbestos factory. This town had an asbestos. This was before they knew. That's not good. Or should I say that before that everybody knew that asbestos was a big cancer risk and lung cancer risk. In particular, I think it's lung cancer. So before that, asbestos was everywhere.

44:06In fact, old houses, you have to go in and check, and then you have to have special procedures to remove the asbestos. It's really bad for you. Anyway, there was this asbestos. Popcorn ceilings. There was this asbestos. Remember, you know what I used to do popcorn ceilings as a kid? You'd just scrape them? We'd climb up on the bunk bed, and we'd make it snow. Yeah. Dude, I used to. talk about a weird style like we intentionally what was it that's more work to do that it's more work to make it look all popcorn-y like that isn't that funny that that was like a style I think it's because it helped insulate it reduced the like I think it had anti fire oh yeah yeah fire of course but that's it literally my cousin's house we get up on all houses every house in the 70s and 80s had popcorn all of them that was like we would make it snowy that was so funny just rub it off the whole time anyway this town with this asbestos factory that my dad was talking about in sicily he says that uh like half the people in the town ended up with cancer oh my wow he's like that whole town he's like and everybody knows it because it's a small town everybody had cancer so we had this whole conversation about these chemicals and this and that and then i'm like thinking of my dad dude my dad worked uh in you know construction he worked as a tile setter they're exposed to chemicals all the time thin set and plastics and adhesives and and now you'll see these guys wearing these like really nice gas mask looking ones my dad never wore a mask never when i helped him never wore a mask and he was as a nine he's a he was a nine-year-old kid up there you know mixing things and just breathing it in or whatever and i remember you know he'd come home and his nose hairs would be you know coated in like white powder so we're having this conversation i'm like dad i'm like you breathe in a lot of crap dude he's like i know this reminds me i'm pretty sure i pranked um one of these neighbor kids with like cotton candy and just used the uh um insulation wow bro dude something you're not supposed to share on this podcast you killed someone bro he didn't eat it literally he didn't They're like, K-Sol, is that what you're going to call us, dude?

46:18I was a kid. What do they call it, statue limitations? I'm fine, you guys. What happened to him? He only got probably one bite in and he knew it wasn't. Yeah, just spit it out right away. But I just can't believe I did that. I'm trying to picture right now, if you had one of those cotton candy bags and you stuffed that insulation in it, it probably wouldn't look like it. It was. Oh, my God. Wow, dude. Imagine how itchy his throat was. Oh, my God. That's like it's on your skin. Yes, when you touch it with your hands, it's like you're fiberglass. Yeah, that stays with you. Oh, my God. Anyways. You brought that up and reminded me.

46:58It reminded me of the kid I killed. He's fine. I saw him. Dude, we used to do things, too, with chemicals when I'd help my dad. And I'd just be. And he would just crack the window. Open the window. Since you're coughing. And I'd open the window. breathing in all kinds of chemicals yeah we had no idea is the point of all this like all these chemicals like they just like we're so frivolous with it what's so weird though is like okay here we are our generation we we've uh we've figured out a lot of these things right and we're all but yet we're not like we're extending life much longer you know we just traded we just traded someone this cancer for another cancer and instead of this problem we know we got this problem women used to yeah we just trade it swap it around yeah bro pregnant women used to drink and smoke yeah all the time yeah and it was prescribed sometimes yeah by doctors like oh i'm anxious i'm pregnant you really try camels those are the ones that we do our best there's ads you can find ads yeah for camel uh cigarettes for for pregnant women now we got tylenol do we oh justin don't go there that's so stupid that it's politicized dude that post that you did you know the amount of people that were commenting that i didn't even do a post like i i did i'm against it or for it i just said all i said all i said i read another someone's that thing's still going and i saw it was just on my instagram before oh so it's got um dr uh what's his name on there cabral sorry dr brawl Dr.

48:27Brawl is on there and he's talking about some studies that point to it not being great. Okay. My comment on there was we're so naive to think that we're not going to have other possible effects from taking medications. Something that affects you. Yeah. Like anything that has an effect on your body is going to have other effects. The body is so complex. So that's all I said. All I said was that. And it's like, listen, we should always be careful. It was very neutral. And I think a lot of people are careful when they do things like that. about you a trump supporter yeah it even says it on the bottle like so i don't understand the backlash yeah it's so crazy it's just again it's like anything else that gets politically charged it's so weird to me that that anyway um there's all anything you take that has an effect it has other effects that we're probably not aware of that's all yeah i mean we human body's so complex We have one of the largest health and fitness podcasts.

49:25So every once in a while, we discuss something like that that's related to health. And you took a position on it that was not a trying-to-go-viral statement. It was literally reacting and explaining your thoughts around it. And to politicize that is just comical to me. Well, first of all, I'm going to say this. People are hilarious. I'm very sensitive to the challenges that women go through when they're pregnant. and no, I'm not white knighting here. I'm being serious. First off, my wife was pregnant with our two kids. My mom, I'm the oldest. So I remember she was pregnant with my siblings. It's hard.

50:00You feel like crap a lot of the time and you can't take anything. So like if I get a headache right now as a man, like we're on the podcast, if I start getting a headache, I'm grabbing something. I'm not like, I'm going to tough it out. I think I'm just going to just feel this headache, right? If I get stomach issues, I'm going to take something. But as a pregnant woman, And I'm very sensitive to the fact that they have to kind of struggle with this. So I get it. That's all I'm saying. But the other part of it is like anything you take is going to have some other kind of effect. And we won't know what all of them are because mammalian metabolism is so complex.

50:35The way the body works is so complex. It's impossible. What do you think – here's a big controversy. We'll keep going this direction. With pregnant women since we're talking about it. do you think it would be more important that the pregnant woman is eating really healthy versus her occasionally using Tylenol? Which one do you think impacts the baby's health more? What do you mean? Occasionally? Well, eating healthy would be the best, but what do you mean by that? Well, one of the biggest struggles for pregnant women is to eat healthy. Or just eat? Yeah, because a lot... Yeah, both. I mean, that's what I'm saying.

51:15So, I mean, I've been around quite a few pregnant women, trained a lot of pregnant women. My wife has been pregnant. I'm like you, the oldest. I've seen her pregnant a bunch of times. And, you know, eating a well-balanced, good diet is really hard for them. Really hard. I mean, so either eating enough, hitting protein intake, even like my niece is pregnant right now. And, you know, of course, we sat down before she was and talked all about nutrition and food and all things. and she was like all gung-ho about it. And she was like, I get repulsed at the side of chicken and steak and meat. She was like, I can't eat it.

51:50So it's like, my question to you is like, what do you think is potentially more detrimental to the baby or position that however you want to say it? But occasionally I take Tylenol because I've had a handful of headaches during the pregnancy or I haven't been able to eat good at all. I don't know. I don't know, man. Because I would make the case that not hitting nutritional targets consistently for a whole nine months. Bro, I'll tell you what. So my wife had the worst nausea, first trimester nausea that I've ever seen in a pregnant woman. She literally, this is not an exaggeration, walked around with a bucket to throw up in for three months.

52:37Yeah. For three months. mentioning almost any food make her make her throw up to the point where my son aurelius because he was uh when she was pregnant he was how old was he he was one or whatever he started mimicking her throwing up because he saw her do it so much so he'd go and i'm like oh my gosh just because he sees his mom puking all the time i remember one point we're sitting there and my poor wife is on the couch and she's just like constantly feeling like she has the worst stomach flu ever so if you've ever had the terrible stomach flu you can't even get a drop of water in my mouth right so i'm I remember she's sitting on the couch and I'm like, what do I do?

53:10So I'm like going through a list of foods that I know are her favorites. And every mention she's dry heaving. So every single thing I'm saying, I'm like, okay, babe, what about, she loves Lomo. This is like a Peruvian dish. So I'm like, babe, what about Lomo? I'm like, okay, let me think. All right. I'm like pizza. I'm thinking in my head like pizza maybe. I'm like, what about like pizza? No, she threw up. Oh, crap. All right. And I'm like, is there anything? And she's like, I can't talk. I'm like, I don't know. What are we going to do right now? Yeah. So I don't know, man. I don't know. That's a tough one.

53:41Yeah, yeah. That's why I say that. And I think that's maybe the backlash that I'm sure. Of course. Of course it got politicized. And of course we went the extreme route. And now people are like chugging bottles of Tylenol to prove a point or whatever. But I do believe that when you're pregnant, you are eating for you and your baby. And if you took the occasional Tylenol because of the migraines or whatever that happened during those nine months, but yet had this beautifully well-disciplined, great diet. Sure, I'm sure it all plays a role. Yeah, I would think that that has more of a positive impact towards the baby's health than those occasional times in the tunnel.

54:19And the pharmaceutical industry has got a terrible history with this. What was that medication? Maybe you can look it up, Doug. There was a medication that they prescribed women that resulted in children being born missing a limb. And this became a big deal. and you know why this happened? They took the chemical and they didn't realize that if you flipped it, because they thought it was the same chemical. So if you make it the reverse, it actually caused children to be born. Oh my God. Yeah, what's the name of it, Doug? Thalidomide? Yep, that's it. What was it prescribed for? Let's see here. Morning sickness.

54:57Oh my God. So women were given this and their doctor was like, perfectly safe, perfectly safe, take this. And then these children will be born missing a limb. And the pharmaceutical industry is like, oops. It's because the chemical was... Sorry. On the left side was the hydrogen, not the right side or whatever the chemical is. Isn't that wild? That is wild. I know, terrible. I didn't hear about that. Anyway, since we're talking about this topic... Speed of drinking with pregnancy. Don't do that. Oh my God. Don't do that, bro. Don't do that. Okay. All joking aside, Z-Biotics has to be one of the most talked about products that we have amongst our listeners.

55:42Well, anybody, I think we have a bit of a bias because we tend to have people that are trying to eat healthy, be healthy. I don't think we have a lot of alcoholics. Not a lot. We have a few that follow us. And so I think that - We have a few. Somebody messaged you. I'm an alcoholic. Yeah. We have a few that are. No, I think that probably identify a lot with what you and I have said on this podcast for a really long time. Just alcohol has never been a part of my life. It always affects me negatively. Yeah, it always affects me negatively. Even one drink. Yeah, and so most of my adult life, even during the peak times of teenage 20 years, 20-year-old, when a lot of us do drink, that was the biggest amount of drink I had in my life.

56:25Once I got older and I could legally do it, it wasn't a big deal. And I really was like going, I feel like shit. I can't work. I don't like it. So I avoided it for such a long time until we were introduced to Z-Biotic. And I remember the first time doing it being so shocked. And then I remember we did that whole challenge where we were drinking all day and everything. A lot of our listeners didn't even know we did that. Yeah. We did a drinking game with Z-Biotics. We did. And this is our – it's not even a study, right? It was just the three of us. No, four of us. Doug was on this. Doug got destroyed.

56:59This was just the four of us. So it's not really a study. This was just us. Let's film this. Let's do a drinking game. We'll drink Z-Biotics before. And then we'll play this game where you have to take a shot or three shots if this thing happens or whatever. And, of course, we took out some rules to make it more of a, like, happen faster because we thought, oh, it's going to take you long. Let's make it hard. And we got. I get smacked. I haven't been that. I haven't been that drunk for a long time, and I have not been drunk like that. I haven't been that drunk since then. That was definitely - We were - Took me back to early days.

57:31We were crushed. We were crushed. But the next day felt great. Next day we came to work. I was all right. Came to work the next day. So blown away. I was like, this is going to suck for a week. I mean, we keep - It is - Definitely don't recommend that. In my drawer at my bar, the first time in my life I ever had a bar at my house. I have a bar at my house. I never had a bar at my house, and I actually have the occasional drink. You have them in there, the Z-Low. Yeah. Yeah. I mean, I just - It's been nice. What's nice is that I came from never having it, so I never feel like I needed to have it.

57:59But now I can enjoy it. And the fact that I have a wife that does like drinking, that's more of her thing. She enjoys wine. She would enjoy a glass of wine over ice cream or a cheeseburger or something like that. And so on weekends, she tends to occasionally like something like that with her dinner or a nightcap or whatever. And now I can have it with her. It's a nice thing that we can do. And I always... So what's your drink now? What's your favorite drink? Angel Zimby. yeah yeah justin got me on that uh bourbon oh yeah it's bourbon it's just by itself yeah straight yeah straight you know if you know funny you say that too is that um part of why i've i've and i'm definitely have an acquired taste now because if you asked me that 15 years ago and i tried that i'd be like oh my god no and yet i i really enjoy now and what i also really enjoy is i feel nothing like as far as like after effect it feels that i still to this day even with zbiotic if i do really sugary alcohols and stuff like that, I still might have a headache.

58:57Z-Biotic will keep me from the nausea and keep me from the hangover feeling, but high sugary alcohol mixed drinks, if I have multiples of those, will still not make me feel good afterwards. Z-Biotic definitely still helps that, but it's not the same. You want to hear the drink I like? I know you guys are going to make fun of me. Some fruity thing. Yeah, every time. I'm sure it's pink. No, no, no. Every single... It's actually not pink. Where is it? Oh, I can't find it. So it's over at Luna. It's called a Lolita, which already sounds. Sounds like a chick drink. It is. It is. You serve it with a flower in it.

59:30And it's got, no, it's really good, dude. It's got, I don't know, I can't find it, so I can't tell you what's in it. But it's got like the egg white foam on it. And it's, you know, cucumber something. Oh, that's good. And lots of sugar. Yeah, yeah. And it's definitely a drink that when they bring it to me, I'm embarrassed. How often do they hand it to your wife and not you? They know what's there now. So now they know that, you know, what's happening. When you go somewhere else, though, how often? I had a hibiscus margarita the other day. It was all pink. And I felt like. Do you find the same way, too, Justin, that straight bourbon that way is something that you prefer?

1:00:01Yeah. I've definitely, over time, have not mixed drinks. Because it's just like, yeah, I get that same effect where too much sugar is really the biggest culprit when I feel like. Yeah. And then, I mean, when you're having it straight like that, it's just two little small glasses. And I'm like, perfect. It just warms you up. Yeah. Yeah, it's not a ton of calories. It's not a ton of sugar going on in the alcohol. The more it tastes like a Jolly Rancher, the more I like it. If it tastes like alcohol, I don't like it. You're like the Frappuccino of drinks. Is it called the Lolita or the Lunarita? No, not a Lunarita.

1:00:35That's a margarita. I can't find it either, Doug. I looked it up. Oh, okay. But it's literally called the Lolita. And you have no idea what it is. Is it like a tequila type of a drink? No. Oh, no. Oh, tequila? No way, dude. Well, I mean, it's at a Mexican restaurant. I just do those two. Assuming. You can get a smooth tequila. No, you can't, dude. I threw up with tequila when I was 19, and that was it. Ruined it for me. It's burned into my memory. Yeah, you probably had the horrible bottom shelf stuff. I don't remember. It was just too much. It just made me sick. I mean, that's a big difference I've noticed now that I've been able to drink is there's a big difference in top-shelf bourbon, top-shelf tequila versus well drinks.

1:01:08I used to do that way, but yeah. There was a period there where I tried. I think that's the difference, too, in the fact that I like bourbon now. The fact that I've had some really nice bourbons, so I'm like oh this hits different there was it there was a don't just drink to get drunk like you were in your teens yeah when you're in your teens that's the goal when I was when I was uh there was a period for like a year where I was like I am going to I remember I made a conscious decision I am going to learn how to like wine I'm Italian this has to happen people like wine there's got to be something about it because I just can't understand the difference they're all the same to me I don't like that's funny I've been on that mission for a year for a full year I would have a glass of wine.

1:01:47I'd try different wines. My clients recommend this. They recommend that. They bring me one. At the end of the year, gross. It's still gross. Really? Can't do it. Can't do it. I feel like the right glass of wine paired with the right dinner is just incredible. Ruins the dinner for me. I think if you get the right glass of wine with the right meal, it just, it's, but you don't, it just, it's like, eh, whatever. One of my favorite Dougs is Wino Doug. Wino Doug. Yeah, he has a couple glasses of wine. He's a good touch. That doesn't sound right. Yeah, if we're all at a restaurant and we're all eating together and we're having drinks, Doug's most likely to get a red wine with steak.

1:02:20Justin and I are probably going to get some sort of a bourbon and you'll get some sort of like foo-foo drink. Yeah, yeah. It's like pink or blue. Yeah, yeah. It's typical. Pornography use is detrimental, especially if you're finding that you have an addiction to it. There is a solution. The solution is the Deep Clean Inner Circle. This is a coaching group that helps men break free from pornography. Look, pornography, detrimental, period, end of story. Become a better man. Go to deepcleancoaching.com forward slash mindpump and get yourself signed up. By the way, you will get MAPS 15 for free if you sign up for that coaching group.

1:03:02Back to the show. Our first caller is Jennifer from New Hampshire. Hi, Jennifer. Hello. Hi, how are you? This is a little surreal for me. Thank you for having me. You got it. Welcome. How can we help you? Well, I'm going to read my email. I've had some changes since, but... A lot going on. So it just says I'm a long time listener and have run many maps programs. My current coach calls me a unicorn. I'm working with a virtual coach right now. because I'm one of those rare people who needs to gain body fat instead of losing weight. I'm your typical fitness fanatic who is overtrained and has probably under eaten for most of my life, thinking that I was eating healthy because I was eating clean.

1:03:49I know you guys don't really like that phrase, but I didn't know how else to say it. I am now 58, just a month and a half away from being 59. I am also osteopenic slash osteoporotic. negative 2.5 in my lumbar spine. So even with a coach, I'm struggling to gain body fat and build muscle. And I've most recently been feeling that I'm having tendinopathy issues. So my other struggle lies in maintaining and gaining muscle, which I never really had a problem with before, even though I was under eating. I currently weigh about 93 pounds. I'm just under 5 '6", which is four pounds heavier than I was this time last summer.

1:04:31So my last in-body scan, I was just under 11 % body fat. So I'd love to at least get to 17 or 18. You'd probably recommend higher knowing you guys. And I would love to hear your guidance, not only for gaining weight, but how I should be training right now. And just want to thank you for everything you do. Yeah, thank you so much for asking this question. I appreciate you coming on. I really, really feel what you're saying. And the answer is going to be simple, but following the answer is going to be very difficult. Okay. The answer to all of this begins and stops. It begins and ends with eating in a calorie surplus.

1:05:12That's everything right now. And I'll get to training because there is a way that we should train for this as well. But when you're applying stress on the body with exercise, without adequate nutrients, what you end up doing is breaking down, breaking down, breaking down through the slow process. In fact, under eating is a stronger correlate for osteopenia and osteoporosis than being underactive. It's actually a slightly stronger correlate. So you actually see what you're talking about is quite common, is very common, especially in the demographic of women who exercise but under eat over years and years and years.

1:05:53And you see this often, often, often. They strength train, they do all the right stuff, they're active. But because of the years of under eating, they end up with osteopenia, osteoporosis, they end up losing muscle mass, we see hormone changes, sometimes things like hair starts to fall out and skin issues start to happen. So we need to put, you have to be on an aggressive bulk. That's what's going to do this. Now, the challenge is going to be how that's going to feel for you and how challenging it's going to be to see your body weight go up. I'm assuming this has been something you've been kind of struggling with or wrestling with for a little while.

1:06:32So that's going to be the big challenge. So there's a couple pieces of advice I have for you. First off, strength training once or twice a week. That's it. You're not doing any more than that. We're actually going to try to minimize damage. In fact, once or twice a week in a calorie surplus, if you're in a consistent calorie surplus, you will see rapid radical strength gains. More than that, I'm afraid, is going to produce too much stress on your body because I don't think you're going to be in enough of a calorie surplus, knowing your history, to support more than that. The rest of your activity could look like walking, and I would actually limit your walking.

1:07:11I would say no less, I'm sorry, no more than about 10 ,000 steps a day. That's the max. I'd say, look, you hit 10 ,000 steps, you're done for the day. We're not doing cardio, any additional activity. You're lifting full body once or twice a week at most, and we're going to eat in an aggressive calorie surplus. Okay, so let's talk about the calorie surplus. How difficult is it for you to eat extra calories or more?

1:07:41It's a tough question because when I started with my coach, that's what I tried to do. And I found it at some point that I was just so full. And I consider myself an eater. And he had suggested, you know, have a cheeseburger, have fries, have ice cream. You can do this. And because I care about what I put in my body, that was hard for me to do as well. and he actually came back to me and apologized. He said, you know, I'm sorry because I know how you eat and for me to tell you to eat ice cream at night is probably just not going to fit. So that's where I struggle. Like I was doing, I was trying the protein shakes.

1:08:26I'm not a huge shake person, although I think that probably helped me. And I still weigh myself. Background, I grew up as a dancer. I was a dance teacher for 15 years. So I've been in front of a mirror basically since I was six. And the other caveat to your advice is that I also teach fitness classes part time. So I'm a cycling instructor. So I do a one-hour class every Wednesday. I do every other Monday for half an hour. and then I used to on my off Monday ride on my own and then Friday doing a class as well. And then I also teach TRX on Saturdays. So it's a lot and I know I've pulled back just a few weeks ago because my back has really been hurting me.

1:09:19So I've really pulled back on my cardio. So that's kind of what I'm struggling with, like what to eat, how often to eat, and I don't mind eating. but um let's uh let's give me a day of what like the foods you like to eat for breakfast lunch dinner because what i would do is i would build from that instead of trying to take you from someone who eats clean to go have cheeseburger and ice cream which is so opposite of you it's more like oh here's a way we could sneak in an extra 300 calories on something you already eat so tell me what you kind of already eat so i have an idea there not to say i don't eat cheeseburgers I do.

1:09:53I'm kind of that 80, 20, 90, 10 person, but very, very routine. I meal prep my yogurt bowls every day. So I have yogurt. I put a ton of stuff in it. I do yogurt. I do my collagen powder. I do creatine. I do pumpkin and spices and stuff, you know, like cinnamon and whatnot without getting too far into it. And I do nut butter in that as well. So I do that every day. Sometimes I'll do an egg or two, like for a mid-morning snack. Then I will have for lunch, very routine as well, especially Monday through Friday for work. I'll do some sort of protein and then spinach and shiitake mushrooms and sweet potatoes, sometimes rice.

1:10:41And then for dinner, I'm usually doing some sort of protein and vegetable. okay yeah let's start right with breakfast uh a full fat yogurt with granola and honey on it without changing so much right there and we just added three four hundred calories so i would literally put granola in there i would use full fat yogurt and i would drizzle honey over the top of it so it's not way out of what you're so there's an example right how we can take a meal that you already kind of love and eat and do and then we could spruce it up a little bit that will We'll give you some dense calories and still stay healthy and still taste really good.

1:11:16What was the lunch again? Remind me the lunch. It's like a protein. I'll either do like salmon or ground turkey with sometimes rice, sweet potato, spinach, and baby spinach and mushrooms. Is it okay if I interject real quick? Sure. Okay. Unfortunately, because of the format, we're like on a call. Because if I was coaching you, this would be a longer conversation and process. But I'm going to, you know, part of my brevity, there is no way you're going to approach this and not feel uncomfortable. There's nothing we're going to do that you can do to move in the right direction that isn't going to feel very uncomfortable.

1:12:00So appetite is strongly connected to our psychology. And we know this, obviously, look around, right? obesity is a major problem and it's less has to do with you know appetite and feeding the body what it needs type of deal and much more to do with how we our relationship to food now yours just happens to be in another direction so your relationship to food is closer to orthorexia are you familiar with the term yes okay so because it's in this category in order to move out of this, you're going to feel very uncomfortable. So eating the cheeseburger, the ice cream, or eating more is going to feel, I'm stuffed.

1:12:43I feel gross. I feel heavy. Oh my God, I'm bloated. You're going to get all the feelings of discomfort. So that's just what it's going to feel like for a little while. Okay. The ways to navigate that, there's two. One, I highly suggest you work with a coach that specializes in eating disorders. So I would work with an eating disorder specialist. Okay. Once a week, and they're not going to give you a diet, but they're going to help you kind of come face to face with what's going on here. Your past, your history and dance, all that, it all fits here perfectly. The second question I have is how important is this fitness job for you?

1:13:22Is this your main source of income or is it just because you like it? No, it's because I love it. You got to quit. Yeah. Quit your job. I hate to tell you that. It's not going to happen. if you stay working in the fitness. Yeah, because here's what, to Sal's point, what happens with a client that's dealing with this and you have things like that, and it's because this is such a psychological game, I get you to eat your granola and honey, and then all of a sudden you pick it up intensity-wise inside your fitness class subconsciously. And I bet you've done stuff like this before. You know you ate a little bit more, so what happens?

1:13:51You get on that cycling, and today you cycle that much harder. And it's like, so you're literally working against yourself. You take two steps forward, than you go three back every time we make progress. And so it's not going to support what we're trying to do right now. It's a snare. So fitness classes, working in fitness is a snare. The mirror is a snare. The scale is a snare. You will get caught in it if you continue in those. So as far as the mirror is concerned, I would not, it's going to sound silly, I wouldn't look in the mirror. I would look in the mirror just enough to get ready. hair, makeup, clothes, consciously, no more mirror.

1:14:31Like I'm not looking in the mirror anymore. I would take my scale and throw, not even, don't even have a scale in the house. It's not going to be there. I'm not going to weigh myself anymore. You work with someone who specializes in eating disorder. And then, and the goal is now to eat in an, and I'm going to use these words, uh, purposefully aggressive bulk, because it's not going to feel anything but aggressive. There is no bulk. There is no surplus. That's not going to feel aggressive to you. So when you're in it, you're going to be like, oh my gosh, this feels aggressive. I could put you on 1500 calories and that's going to feel aggressive to you.

1:15:05You're going to be like, oh, this is a lot. It's too much. I don't feel good. I track my calories. With my coach, I was trying to get to over 2100, which I have. Good. Good. Consistently? Pretty much. yeah because even at my my maintenance when i was you know 88 to 92 or 90 um i was like 1800 to 1950 okay yeah which is not bad but that tells me you're probably moving a lot yeah i would put you're moving a lot you move a lot yeah and you probably what i said about you pick up the intensity every time you eat a little extra it's probably definitely you okay i would jump to 26 uh if we were to track and or just reduce a lot of the activity you have to do yeah yeah yeah both And I have.

1:15:47Yeah, I have recently only because of my back issues and my tendinopathy issues. And I have seen a difference in pulling back. I'm trying to not have 10 ,000 to 14 ,000 steps a day. So I have gained a little bit of weight over the past couple of weeks. But it's just so frustrating with these pains that I'm having to be able to continue doing what I want. Pay attention to this, Jen, if we start moving in this direction. The pain will start to reduce. You'll start to feel stronger. you'll have more energy uh those are the things i want you to pay attention to i don't try not to pay attention to the way that your body looks in the mirror as it changes the way it looks and try not to pay attention to the scale so if you're like getting strong if you're getting stronger you're you're doing great you're moving in the right direction uh and with the right caloric intake a couple days a week of strength training reduced uh all the other stuff you're going to see strength gains pretty quickly within a week or two i would love for her to work with are you are you locked in with your your your coach no i'm almost over actually really really yeah okay because i would love to bring you in our house i would love for uh our trainer corinne to work through this and then the guys and i would be overseeing this project so if you're open to it i would love to set up a call where she could go over everything with you and then i'd love to take i'd love for us to take care of you because like sal said this is not a 20 minute call or conversation this is an ongoing thing and uh i want to i want to be there to help you if you're if you let us and the good news is it will reverse quickly if you do everything right your body want it wants so badly to build muscle and then what's going to follow is the bone strengthening so it will move in that direction it really needs it just needs you to do the right things so it's totally reversible yeah and just another side note i started hrt last year um estradiol and progesterone last December.

1:17:40And then in February timeframe, I started on testosterone, just the cream. So I really wasn't feeling a difference. And then just switched to injections about six weeks ago. Oh, you're primed. Yeah, you are. Yeah, you're totally primed. You're going to move in the right direction. Very, very well. We're going to hang up and I'm going to have her call you. Okay. So give us a little bit. Thank you so much. Yeah. Give us a little time and we're going to take care of you. All right. Thank you so much. I appreciate it. thank you bye make sure crin does yeah it's tough it's well you know i hate it because there's nothing well there's nothing we could say right now on conversation that fixes that no i mean even and i get why you interrupted me it was just like hey you could you could build her day all day long for her but then in a knew exactly what she would do so i might have added 400 calories she would have found a way to burn it right back off run it off yeah anyways and so or little by little taking those calories.

1:18:32Yeah, yeah. So the problem with this is that we often tell people to listen to your body. Okay, that's a very good advice, general advice. But if you don't know how to listen to your body or you've developed patterns where your body lies to you, which is another way to put it, listening to your body doesn't work. Yeah, it'll mislead you. It doesn't. So for her, going in the right direction with food is not going to feel good. She's not, she's going to feel full. I don't feel right. I feel like I'm stuffing myself. I feel like I'm overfeeding. I thought I wasn't supposed to do that. That's what it's going to feel like.

1:19:05And so literally the idea is, look, listen to your coach, ignore your body. It's what it's going to be for a little while until things, you know. I'm actually really excited. She was super open to us taking care of her. And this is somebody, especially prying with testosterone right now. But she needs to get out of the gym, like stop working. Oh, yeah, yeah, no. Such a bad environment. I mean, we didn't even dive into her activity, but I'm willing to bet she's doing. She said she tried to cut it down to 14 ,000 straps or something. She's just moving and under eating. Yeah. Yeah. Our next caller is Whitney from Colorado.

1:19:33Hi, Whitney. Hello. Hi. How are you doing? I'm doing great. Thank you. I'm so excited. Cool. How can we help you? Well, I'm a long-time listener of the show. And just for context, I'll read my question. I'm a real estate investor training. I love training for high-altitude trail races and climbing. I'm having arthroscopic surgery next week, actually, to repair a rotator cuff tear. My supraspinatus has a full thickness tear. They also will have to shave down a hooked acromion and relocate my biceps tendon, which is essentially a biceps tendonesis. I'll be in a sling for six weeks with no upper body use, but walking and light jogging should be allowed by six weeks.

1:20:21Here's why I'm writing in. I fought really hard over the last few years to rebuild my right leg after multiple knee surgeries and finally regain glute strength and proprioception. I have a long history of scapular instability from a car wreck and spinal fracture. So maintaining that hard-won strength is a major priority during this recovery period for me. Athletically, I played D1 soccer, competed in Ultimate Frisbee at the national and international level. I just turned 50, and over the last three years, I've focused on eliminating overtraining, getting my hormones dialed in, and optimizing my nutrition.

1:20:56And quite honestly, I feel stronger now than I did in my 30s. My current regimen includes nine hours in bed nightly, about seven and a half to eight hours of actual sleep, 120 grams of protein a day, including bone broth and protein supplementation. I eat about 95 % clean, whole foods, no processed junk. and I supplement with multivitamin D3, K2, probiotic, and beef liver supplementation. At home, I have dumbbells, a bench, TRX, and bands, and I can go to a gym where I have access to a sled. I love running, hiking, and wrecking. I just started, I'll start walking immediately post-op and aim to resume lower body work within one to two weeks if safe.

1:21:42My question, what kind Think of a split movement strategies or training approach. Would you recommend to maintain leg and scapular strength, minimizing atrophy and staying mentally sharp, all without compromising my shoulder repair? Yeah, great question. How much rucking and running are we doing in a week? I run three days a week, about somewhere around 12 to maybe 14 miles on the weekends. If I'm training for a race, I just completed the Pikes Peak Ascent, which was 13 miles uphill. Then I'll be doing, you know, eight to 10 miles on the weekend. I'm coming off of that. So, you know, now I'm probably back down to 20 miles a week of running.

1:22:28Rucking, maybe another five to six miles. And then in addition to that, you're also lifting weights. And this is you coming, this is you no longer overtraining. This is you coming down from what you say used to be overtraining. Is that right? Yes, actually. Yeah, that's a lot. That's a lot. By the way, do you have a background in like anatomy or something? I know. The way you communicate, I was like, she's either a trainer or she does this for a little bit. That's definitely privy, yeah. I actually was a second-year med student in several certifications in health, yes. Oh, there you go. And I actually have a PhD in nutrition.

1:23:02Okay, that makes sense. Okay, so because of your background, your high-level athleticism background, your idea of appropriate when it comes to exercise volume and intensity is very different from what is actually appropriate. So you're going to have to reduce a lot of that volume so that you're not always doing what you can tolerate, but rather what's appropriate for you, what's right for you to move your body in the right direction. Post-surgery, first off, are you going to have physical therapy afterwards? I'm assuming you went, yes? Yes. One to two times a week. Very valuable. I think it's just range of motion, yeah.

1:23:40Okay, very valuable. So do that. After you're cleared from physical therapy, you're going to do correctional exercise for a little while. Okay, so your exercise routine is going to be focused on regaining or encouraging good movement patterns. So it's all correctional exercise. Chin stretch. What you don't want to do in combination with that is any kind of repetitive movement where you can continue to train old movement patterns. So it's not a good idea to do lots of stuff that you're already doing that you're good at while you're trying to regain a new movement pattern because your body's going to be, you're going to be competing movement patterns.

1:24:19You have old movement patterns, which probably contributed to the injury. And those old movement patterns are really solidified. So what we want to do is we don't want to keep practicing those while simultaneously trying to do correctional exercise. So it's going to be just correctional exercise for a little while. And then after that, just strength training for a little while to build strength, to build that base. And then you can slowly introduce some of the stuff that you love to do. But I will caution you to always try to do what is best, not what you can tolerate. Because what probably happens with someone like you is you'll start here and you're like, you know, I could do more and you feel good.

1:24:59You're like, I could do more and I could do more. And then you're always kind of tiptoeing that line of, uh, what I can tolerate and maybe doing a little too much. So then what you do is you get a little more sleep, do the recovery stuff, supplement a little bit, bring yourself back over that line, continue to do what you tolerate. So you're always kind of toggling between a little too much and maybe just what you could tolerate. But before what you could tolerate is what's considered best for things like strength and performance and all that stuff. Now for an athlete like you, because you have an athlete mind, okay?

1:25:29So, and this is like, this is not a bad thing. It's a great thing. So you want to approach your training like in-season, off-season. So there's a short season and then there's a long off-season. Off-season is all about doing what's appropriate, recuperating, strength, feel good. It's kind of a cruise in season you're sprinting and i'm going to give that to you because otherwise you're going to pull your hair out because if you don't have that in season time you're probably like this boring so in season off season off season is going to be like 75 80 of the time 20 25 of time is going to be when you're kind of pushing it have you been able to take a break from running and just focus on training before have you done that actually i just finished up my um uh racing season last weekend.

1:26:19And so, yeah, I'm totally in off season now. That's why I'm doing the surgery now because I know I need to take a break. Yeah. Like you said, the corrective phase is, I would, I mean, and this is kind of a mental difficulty for especially athletes because, you know, we know what we're capable of. However, and two, you want to accelerate the process because it's mundane. I would challenge you to double that, whatever you think it is to get through it just in your mind just stay there even longer uh and then from there we're going to get into like unilateral training and really dictating that uh based upon what your your your arm can can tolerate at that point yeah i'd love to send you over prime pro uh for all the corrective work that we have in there uh and you focus on that primarily and then probably come out of that into symmetry yeah you say yeah symmetry would be a great workout so prime prime pro is what you're going to do for what justin is saying double the time you thought you're going to do it and then when you get out of that uh symmetry is a great a great program now whitney you're doing uh do you have access to uh peptide therapy i i mean i've taken bbc before and nominal like improvement for my knee.

1:27:39But I think that's because the problem wasn't my knee. It was actually my hip. Yeah. Yeah. So BPC, thymus and beta, I think is a great combination. Miraculous for what you're going through. Yeah. Post-surgery, I would use those. They're not, so neither one of those will fix chronic problems. So chronic problems are just dysfunction. But like an actual injury, tear or surgery, they accelerate the healing process. So BPC with thymus and beta post-surgery. And then correctional exercise looks like this. It's every day, every single day, maybe twice a day. So every day, twice a day, 15 to 20 minutes, you're doing correctional exercise.

1:28:17And unless you get really sore, you're like, well, I got to take a day off and do that. And then kind of do that for a little while. I like what Justin said, go longer than you think. And then go into symmetry. And symmetry is great because it starts isometric, which would be perfect. And then you get into unilateral work. And I think that'll be ideal. And then after you're kind of like, man, I'm feeling balanced and strong, then you can start incorporating the runs and the rucking again. But again, always remember, like, do less than what you can tolerate. That'll give you so much longevity with that.

1:28:47Yeah, I really, I ran symmetry three times this year. And I think that's one of the reasons why my hips and knees and lower back just really stabilized. Perfect. And I was able to race how I wanted to race this year. Perfect. Love that. program. Oh, so you already have that. Do you have Prime Pro? I do. Yeah. Oh, you're great. Whitney, you've got everything. Yeah. Yeah. Right on. Yeah. That'd be, that'd be the way to do it. I mean, someone like you, you're going to do really well so long as you don't overdo it. Yeah. That's the only thing. It's the mentality going in. I will caution you this too.

1:29:21The BPC, uh, that, that, and the thymosin, it cuts the recovery time in half. And so I would caution someone like you to wanting to rush back because you feel so good so fast. I remember that exact same issue. Oh man, I feel great already, already. And then re-injured myself. You just kind of press it too hard. Yeah, because it will heal you faster. And we've talked and speculated that I think it's half the time that it would normally take without it. And so that's going to make you want to get back into it. So Justin's advice of whatever you think, just double it is a pretty good, smart idea.

1:29:53Do you have a suggestion on capsules or injections? Injections. Yeah. Capsules are good. It's subcutaneous, though. It's just a little diabetic. Yeah. The oral version is good for gut health, but it doesn't work quite as well systemically as the injection. Awesome. All right. Well, thank you. I'll give that a shot. And with your athletic background and your muscle memory, like if you do this right, you're going to get back. Oh, yeah. Yeah. rebound like and the surgery you're getting i'm very familiar with great success rate so long as the rehab is done properly so it's it's going to be great yeah use this time to build better patterns so that's how i'd look at it awesome yeah i um i'm really actually looking forward to kind of the downtime after i just want to really good yes that's a good attitude that's a good attitude I kind of have to be right okay regardless that's good that's good that's good to hear for us for sure yeah that's good to hear yeah that's awesome you're going to do great I'd love to hear back from you after you recover from this especially since you're going about it when's your surgery schedule it's October October 10th you want to talk with us again three months after absolutely I would love to all right let's do that awesome see how you're doing we'll have you back on awesome thank you guys thanks Whitney send her the link too to our partners Doug so she knows where to go for the peptides yeah she's uh she'll do great so unless she doesn't overdo it that's Justin's advice was great yeah I love that whatever you think oh I'm done twice as long yeah that's such good advice uh especially if she gets on that BPC because she gets on that that's going to cut it down and even more and so even then I might actually say go three times what you're thinking because that is the only challenge for someone that active that athletic She's very knowledgeable, too.

1:31:45And very knowledgeable. I mean, I think sometimes we're our worst, right? Like, that was several injuries I've had because I'm cocky and, oh, I know what I'm doing. And, like, oh, I'm feeling good. Let's go. And then re-injure myself. And if you did that double rule, it would have been OK. Yeah, exactly. But, yeah, you look at her injuries and what she was at a high level at, right? Knee, D1 soccer, shoulder, ultimate Frisbee. Oh, yeah. You know? 100%. A lot of that. Our next caller is Katie from Minnesota. Hi, Katie. How are you, Katie? Hello. Hi, guys. How are you? We're good. How are you? Good.

1:32:20I feel like I'm meeting my favorite boy band. Oh, my God. I don't think there's a boy band. All right. I want to know who each guy is then for sure. Stop, dude. Stop, dude. Joey Fatona. How can we help you? Well, first of all, I just wanted to thank you guys for everything that you do. Your show has been a huge part of my fitness journey. and also some individual thank you sal i love uh the the spiritual growth that you've been experiencing and just following that piece um adam i have to say your peanut butter hack has changed my life and it has also caused a lot of conflict in our life it's a lot of conflict i feel like you are uh the unsung hero of the group i live for your sarcastic comments and oftentimes I feel like you're the Easter egg in this show.

1:33:13Great way to define this. I love that. Awesome. How can we help you? All right. So I'm just going to read my question as I wrote it. I've been running your programs for about two and a half years. I've done anabolic maps, 15 symmetry, muscle mommy, and aesthetic. I've enjoyed each program and appreciated the results that I have achieved from each individual program. But the standout for me has really been specifically phases two and three of aesthetic and phase two of muscle mommy. Throughout those phases, I felt an endorphin rush after every single workout and really just felt overall great energy throughout my days.

1:33:54I was sleeping better and I actually was paying more attention to my like my Fitbit and my watch and the feedback that I was getting on that too, like everything was just off the charts. Awesome. It's honestly the best I've ever felt working out. And I know just from listening to you guys that aesthetic is the high volume that you don't want to keep repeating, but I find that I'm kind of chasing that aesthetic high. And so I'm wondering, first of all, are the effects that I experienced typical or maybe is my body just responding different? And then what would you recommend of your programs that would still give me that same high, just knowing that I don't necessarily have any specific fitness goals other than continuing to build my strength.

1:34:43Just looking for some advice there on what to do next. That's such a good question. Great question. A lot of options. And I think just from first glance, you're doing, I think, a pretty good job. When I look at the programs you're rotating through, there's nothing wrong with doing, you love aesthetic, or you love Muscle Mommy and you're loving the results, everything's so positive, it absolutely can be perfect for you. If you just interrupt it every two programs or so with like a performance type or symmetry type of program, I think you could continue the path you're going. There's a paradox here with what you're experiencing.

1:35:19First off, what you're experiencing is great. It's awesome, obviously. You love it. It feels good. It doesn't feel bad. You're even measuring HRV. So it's like, you know, it's all in my head. libido everything's doing better yeah like good signs so but uh the reason why you're able to experience all that great stuff is because of the phase one it's because of the maps anabolic setup it's because of the other programs that are leading into what you're doing if you just stayed in the phase two and three of aesthetic over and over and over again it would definitely go yeah in the opposite direction so what we don't want to do and this this this is um this is common with fitness fanatics is we start to fall in love with the feeling and then we start to chase the feeling and what that can look like is some people love to feel strong right so they just this is what they always stay in and they start to develop injuries and pattern movement issues because or they love the pump and they just chase the pump all the time or they love the endorphin rush and so you want to be careful with that because you actually get less of it if you always chase it so the the secret to getting more of it is to set yourself up well uh before you go into those phases and i think you're doing a great job by going through what you're doing the different programs the next program i see that you don't have up there that i think you will love is strong i think strong is going to give you what you're looking for have you done nap strong i have not we're going to send it to you yeah those work sessions are going to capacity they're going to give you exactly super what you like from those other programs and it's very different from what you've done okay so give me the variety that i'm looking for oh yeah oh yeah oh yeah yeah you're Very unconventional lifts in there, too.

1:36:56You're really going to love it. Great posture to your chain work. You're going to get great back, shoulder, glute development. It's got the volume and intensity that you desire, but it's well-cycled. So I think that would be a great program to do next. Katie, do you have MAPS 15 performance also or no? I don't think so. Okay, I'm going to have Doug give you that one, too. Because once you have those two, you have the perfect – You've got a great mix. You got a great mix of, and as long as you interrupt your year with a cycle of symmetry or MAPS 15 performance, you're going to get what you want.

1:37:34You got a good balance. You're scaling back a little bit on intensity. Then you're going back down. Then you're throttling back up. You're doing unilateral work. You're addressing all the main things. You'll be just fine. Yep. Yeah. All right. Yeah. Well, thank you so much. You got it. Doing great. Yeah, great job. Love it. All right. All right. Email in after you're done with Strong. We'd love to hear your feedback. Yeah, I think you're going to love it. You have to go through it. You'd be a great person to talk to. Okay. I will do that. Thank you so much. Thanks, Katie. All right. Love to hear it.

1:38:04She was a peach. Yeah. I love to hear it. I love to hear stuff like that. Oh, yeah. And I love that she combined the endorphin rush with some objective measures. Because sometimes the endorphin rush is just I'm beating myself up. Right, right. It's cortisol. Yeah, her libido up. her sleeping better, HRV better. Oh, yeah. That's all signs. She's doing good. Doing a great job. Yeah, that's awesome. Our next caller is Ashley from North Carolina. Hi, Ashley. Hey. How you doing, Ashley? How can we help you? Okay, so I have been a listener for probably about the last two years. I have five boys, ages two to 12.

1:38:44Five boys? Yeah. You got a full basketball team. That's awesome. God bless you. Yes. Yes. Um, uh, and I have been working out consistently since 2019. Um, after my third was born, um, I was doing a popular, um, online, uh, workout company. Um, you guys probably know them if I said their name, but, um, and I lost about 50 to 60 pounds after having that child. Um, I was very, um, I like to call it skinny fat, um, where I didn't have any muscle, but I was, I was down to the weight that I wanted to be. um and ever since then um after having i've had two babies since then um i haven't been able to get back down there um and i don't necessarily care about the weight so much as the like the number on the scale as much as the um i mean i'd like to lose the fat is really what it comes down to um and so now i am really good at maintaining i've been maintaining since march and that's very frustrating because i don't want to maintain um i'm at i am five five and i weigh around 180 to 190.

1:39:45My lifts are going up, so I am gaining the muscle, but I just cannot seem to drop the weight. And I don't understand why. I don't know if it's heart rate. So my heart rate, my resting heart rate is anywhere between 48 and 55 beats a minute. And I go like, I'm doing a deadlift and I can get my heart rate up to like 120, maybe 130. And by the time I'm done with my deadlifts, my heart rate is back down to like 70 to 100. Like it's pretty low. yeah has nothing to do with that's a good thing has nothing to do with your heart rate yeah yeah that's a good don't even worry about your heart how old are your boys um so they're 12 to 2 your youngest is 2 yeah yeah okay you're doing great you look really healthy yeah you look super vibrant still that's great yeah you look super vibrant i can see from here you're saying that you're feeling strong heart rate coming down after sets that's a great sign you're moving in the right direction you just got to be patient if you're avoiding processed foods you're eating whole natural foods you're hitting your protein targets you're going to over time start to get leaner and leaner and leaner yeah don't push the process right now because you're in a good space you want your body to work for you any idea uh where you land calorie wise and are you really consistent with hitting the protein every day so my um my macros my calories are at um right at 1700 i don't want to go any lower than that.

1:41:05I hate the way I feel when I go lower. Um, my protein is at 171, um, carbs are 149 and my fats are at 48. Oh, you got to bump your fat and we just reverse diet. She's at 17 right now and you're lifting and doing stuff. Uh, unless you're really sedentary, I'd say we need to go the other direction, which is probably why you're stalled. You're eating a low enough calories that your body's like hanging on to everything. It's like, okay. And if we go after a muscle like let's go gain some muscle for a good two three months and then watch what happens when you go back down getting stronger on 1700 calories is great yeah and it's a good sign yeah let's let's reverse diet you go up to 1850 okay uh bump it do through fat your carbs and proteins are fine so bump up yeah you got to get your fats up to like 70 uh i don't like having women, anything below 60 or 55 at the lowest, uh, it tends to not work really well.

1:41:59So bump your fats a little bit, get up to 1850, keep getting stronger. You're moving in the right direction. You look super healthy, especially for having five boys and the youngest being two. Yeah. You're in a good place. Just start to reverse diet. So we have a place to cut from later. Where are you? Uh, where are you at? What program are you following right now? Um, I am, it's a, uh, just an online program. Um, the best thing that I like about it is that I can track my like, okay, I started here and I'm going up here. I don't have anything that I'm great with. I would like to, I'd like you to get in our Muscle Mommy group.

1:42:32I think you would absolutely thrive in there. It has two programs already in there that you have free access to. Okay. So you've got the Muscle Mommy full program or the Muscle Mommy 15, which is the shorter workouts and have you inside that group where we're getting weekly calls with the trainers that are coaching everybody through that. Yep. You'll get some good reverse diet. I would say a good portion of the women in there are also reverse dieting right now. It tends to be one of the first things that we do with them. And so extremely valuable. What's the website, Doug? MuscleMommyMovement.com.

1:43:06Yeah. And that'll log you right in there. And I'll see you pop up and make sure I say hi right away. And then let the boys and I take you through this. I think you're actually in a really good place. And you're going to be feeling really good in a couple months. So what should I do about cardio? So, for example, we literally just got back from a three-week trip in Italy, and I wore my two-year-old basically the whole trip. And we did eight to 25 ,000 steps a day. And we didn't lose – my husband and I both didn't lose anything. We didn't watch what we were eating. Unfortunately, didn't get enough protein.

1:43:39And so I don't – like I feel like I need more cardio. Is that – like I'm working out three days a week. Do I need more cardio or not? No, you just walk. Walk. Yeah, hit your eight to 10 ,000 steps a day, you're good. Yeah, walking eight to 10 – it's plenty. 8 ,000 to 10 ,000 steps walking is plenty with the program. It's going to be perfect with a reverse diet. Once we reverse diet you to somewhere like 2 ,400, 2 ,500 calories, then we have a place to cut from. Yeah. And then when you do that, you're going to do it with more muscle, and you're going to just – And then you'll see the fat loss. You'll see it.

1:44:08See it come right off. You'll feel good. Does that make sense to you, Ashley, what we're saying? Do you understand why you need to reverse diet? Okay. Yeah. Yeah. Because if you cut from 1 ,700, you don't have much room to go. Yeah. We've got to get the metabolic rate in a different place. okay you're gonna be good yeah i'm excited yeah get in there i'll see you today all right

1:44:28she's doing good she looks real healthy she is she just had a two her baby's two yeah so it's like not that long and she very well could be in this like goldilocks she said she's still getting stronger yeah i mean what's happening that can be frustrating for people because they don't see anything moving fast but she's probably losing a half a pound of fat than building a half a pound the muscle yeah so it's just a slow process but like you said you can see how vibrant she should she is how healthy she sounds like and she's getting stronger um her calories are just low if she wants to speed it up the faster route would be to reverse diet that's right build some muscle aggressively get up to like 2500 come back down to 2000 and lose weight fast on a higher calorie intake than she is right now totally look if you like the show come find us on instagram we'll see you at Mind Pump Media.

1:45:15Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes Maps Anabolic, Maps Performance, and Maps Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels 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.

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