2714: The Best Exercise Combos for Each Body Part

32:11So hypocrites literally means you're an actor. Yeah, pretending to be something you're not. So whenever actors try to tell you what to think, just know who you're listening to. These are all, you know. Isn't that interesting? Yeah, that is interesting. But I mean, I think that's how we would call, I mean, that's really what you're saying about somebody who is a hypocrite, right? They pretend to be one thing. Yeah, they pretend to be one thing and they're really something else would be how you would define that. Because I'm always interested in when we, the root of something is different than how people tend to, like it's morphed over time.

32:44like it was the origin was something like that but it's like oh that's interesting we really don't use it appropriately people tend to use it this way but it really means some of this and i have an example because i can't remember well did you know do you guys know that the word you know how people refer to a baby in utero as a fetus uh fetus literally in latin means baby so it just means baby it's the same definition oh interesting see that's a great example yeah there's an example of something that we turned into just like organism yeah we define it like it's a clump of People use it like it's a clump of cells where the origin of the word - Fetus literally means baby.

33:17Oh, wow. Yeah, it's just we've used it in a way that kind of takes it away from that word or whatever. I find that more interesting. I find when there is a word that it's very clear what the origin was, and over time we've bastardized it or changed it or we use it for something else, and then we all just agree. You know what I heard yesterday? We had Dr. Benson. We interviewed him. Yeah. Do you know what he said is politically incorrect to say now? What? homeless oh yeah homeless is politically incorrect you can't say someone's homeless you say bomb again huh we say bomb again you say hobo no I say bomb it's bomb I used to that's what I said Salis corrects me he's like you can't say bomb no because he was when you're doing when you know he works in the ER works in emergency and if you can't say oh this person's a homeless yeah like you have to be real careful about how he described him without home person without home no I think what did you say Dylan Dylan came up with soften that unhoused and houseless unhoused why do we difference what's the why why do we do this homeless and unhoused we are so we are so concerned about everybody's feelings no we creating situations that don't that don't exist i don't think a homeless person i don't think if you're a it's certain people you're homeless projecting i'm unhoused ideas yeah i'm unhoused like nobody cares these are people who have homes who have nothing better to do but try to make people feel bad for using a word that's normal it's just crazy that's weird is there there's probably there had to been something that happened pivotal that caused that to happen right it doesn't just happen overnight so something happened right I almost feel like with a political well yes that's always the case yeah you got a theory Doug you look like I kind of do so you have a word that starts to have negative connections to it over time they just create a new word So I'm trying to think of a good example of that.

35:10But, you know, there are some words that aren't. Inflation. Yeah, inflation. How can you improve that? Money grew. Yeah, exactly. Abundance. That's a good thing, dude. Anyway, did you guys bring the megalodon tooth home? Not yet. I have mine here. Oh, my God. I got to bring it home for myself. So who was it that sent that? My kids were so excited. So it was like a fan, right? Yeah, yeah. It was Tyler's client, I believe, right? And he goes diving deep, and he finds these. Yeah, off the coast. I had no idea their comparison with the great white. Bro, that's a huge, it's as big as my head. It's like if you just think about the size, the pure size, because that tooth just dwarfs like a regular great white.

35:55Doug's holding one. Look at this. So you looked up, Doug, and you remember what the number was, how many of those are in the Megalodon shark's mouth. 200 and something. There's a lot. 200 and something of those. and that thing weighs at least two pounds. Everett told me it was like five rows. The one I have is... Yours is bigger, though. Yeah, yeah. So, yeah, that's right, Doug. So, mine's bigger and weighs about two pounds. His tooth is bigger than mine. I mean, let's just say... I mean, you could say it's one, one and a half, whatever, but 200 and some of those in a 400-pound mouth, imagine the power of that crushing down on something.

36:30Well, first of all, wasn't it a Megalodon the size of a school bus? Yeah. Yeah. So, he's not even going to bite you. He's just going to swallow you. I didn't even know that it was that big of a size. Unless you're a whale. That's probably what they eat. I actually thought Great White was one of the bigger sharks. I didn't realize that. Well, Megadon doesn't exist anymore. So, okay, that's why. Did you think of Megadon? I don't. Bro, we just covered the other day. We just covered the other day that there's more undiscovered parts of the ocean than anywhere, anywhere else. It's like, I know. And a guy's diving down and finding these fossils.

37:05That would be amazing, dude. This is the best thing I've ever heard in my life. You thought, thank God we cleared this up. You thought Megalodon were still swimming? I have no idea. Up to this point, I didn't know that there was one that existed that was bigger than a great white. I mean, I just assumed the great white. They have found giant squid, though, and that was supposedly mythological. Bro, were you about to be like, we're not going to the ocean ever again? I don't know if I'm any more or less scared of a great white versus that. You know what I'm saying? I think I'd be equally terrified.

37:37You know T-Rexes don't exist. Yeah. I had no idea. No, that's an extinct egg. Oh, man. That would be terrifying. I mean, I had no idea. Yeah. Have you seen? There's giant squid that still exist that are massive. Yeah. Massive, bro. How big? How big are we talking about? It was like, I don't know if it was Japan. It was off the coast of Asia where they've actually found and like pulled in. Yes. Like sperm whale will have attack marks on them. Sperm whales are huge. Yeah. And they'll have suction mark attacks on them, and they'll measure the size of it. And, Doug, look up how big these giant squids are.

38:12Yeah, they can go up to 43 feet and 600 pounds. 600 pounds, bro. I want you to. That megalodon is crazy. Well, it's megalodon. But these exist, actually. Yeah, yeah. Well, I mean, they did at one point, right? No, they did. There's a mysterious creature around the part of the ocean you guys don't know about, too. Be careful how much shit you talk right now. If you could look up a report, it's in Australia, like off the coast. They had found, I think it was a great white that got a huge bite out of it. And they couldn't explain what kind of creature could produce this huge bite. They didn't think it was a killer whale?

38:48No, they didn't think it was a killer whale. It was bigger than that. So maybe a megalodon is swimming around. Well, there's been a couple reports like that that there's like off the coast. He's going to keep. I know. I'm trying to throw you a bone, but I did read something about that. So what was – give me what – So more of the story, there was like one of the tracks. So they had like one of those trackers that they put on for scientific research. And it swallowed it. Because the thing is like something swallowed it and brought it down to the depths of the deep ocean. And they don't know what it was.

39:22Oh, really? Yeah. Really? Something giant swallowed it and took it to the bottom. and we have a tracker. I read about that. I know, right? Yeah, you just do it. Just like his dinosaurs don't exist. Yeah, yeah, yeah. He's like, wait a minute. Maybe this tooth is... So according to our carbon dating, how old are these megalodons? How big? I'm curious. I know it's school bus size, but what would that weight-wise be? I mean, that thing had to be tons. Oh, yeah, bro. Multiple tons. Oh, yeah, yeah. Have you seen the movie Meg? That's showing a megalodon. Oh, is that what that's supposed to be about?

39:54Yeah, there's one alive and it was attacking. Oh, interesting. Well, we know how much stuff comes true about movies. Yeah. They know something we don't know. So between up to 94 tons. 94 tons? Yes. Bro. Yeah, I know. Yes. A ton is 2 ,000 pounds. That's insane. Yeah, that's huge. Holy. That's a big old shark. Bro, that's so big. If it bumped into something, it would destroy things. You know what sucks about that? If you're on a yacht. It'd eat buildings. If you're on a boat, you're dead. Bro, you're on a carrier. It puts a hole in that thing. No, I'm serious. Maybe. I mean, think about that for a second.

40:3194 tons runs into a carrier. It's probably putting a hole in that thing. A little bit of a bump, maybe. I don't know. Yeah, I don't know. Steel, right? That's true. Crazy. The way killer whales, you guys know how killer whales, what they do to great whites, right? Yeah. They go for the liver, don't they? They flip them upside down. So they organize. They flip a great white upside down, which kind of makes them paralyzed. And they surgically remove the liver and leave the rest of the shark. They eat the liver. Yeah. Crazy. They eat the liver and leave the rest of the shark. The nutrient-dense liver.

41:01They know where it is. Leave all the rest? They leave the rest. That's interesting. Isn't that crazy? That's crazy, right? Yeah, that's crazy. I mean, it has to be so nutrient-dense to be worth attacking something like that and then leaving all the rest. It is. Wow. I know. I didn't know. I saw one. I know this. You're so smart. My son was asking me, so I'm like, let's watch some videos. I know. I've seen those videos of where they're getting seals and things like that. They work together. Yeah, the ice. Or they bump the water. Yeah, and they all knock it certain ways to then flip the sea. That's crazy.

41:33That's funny, too, because we think of killer whales as being cute. Yeah. But they're way worse. Well, they don't typically attack humans. You put them in captivity and you dance on them. It's different boats. You're pissing them off. Doug, do orcas attack humans in the wild? Not in the wild. I haven't really heard of any situations like that. No, they don't. That's why it was such a big deal when, whatchamacallit happened, when they did attack. Blackfish? Yeah. Is that the documentary? Yeah, yeah. Right? Because you kept them in captivity, yeah. That's what I mean. That's why it was such a big deal is because everyone's like, they're not supposed to act humans, but it also is different when you put them in captivity and do stuff like that with them.

42:08Interesting, interesting. You know, we had a caller earlier. I got a comment on something, and I looked this up off air, so I wanted to bring it up on the show. She said that her Planet Fitness has barbells and a squat rack. Yeah, yeah. And you made a comment, Adam, and I was going to say more, but I'm like, hold it for the show. you were like they're listening to the market. So I went online and I looked up does Planet Fitness gyms use barbells? And a lot of locations do. Wow. Interesting. And it depends on the location and I think you're right bro. I think they're a little experiment of not putting barbells in because we don't want people deadlifting and stuff like that and now the popularity of strength training is growing so much that the average person is now wanting to deadlift and squat.

42:52That speaks volumes. It speaks volumes. it's also brilliant i mean you you got to give them the i mean even though we we kind of shit on the company a lot um because of like the way that the way they marketed i mean literally and the reason why if you haven't heard us talk about before it's like you when you when your desired outcome is is to help people get people fit and in shape i think that's a good place to be if you're a gym or you're a trainer i think like that but when your desired outcome is to organize a business that you don't want your customers to use the gym, but still pay you. Because you can't profit if they all use it.

43:26That's right. So people have to understand that. That model, if 50 % of your members were successful and showed up, it doesn't work. It works because they put the price so low, they are banking on you not coming, but still paying the membership. That's a bit, you know, like that's not, to me, that's a, I don't know. I don't like the way that feels. Yeah, that would be like us selling something, intentionally wanting the thing that we sell to people for them to fail. We help trainers, right? If we were putting something out that is almost like sabotaging their business, and then our whole business is about pumping more of them through it just so we can make money, but then really the information we're giving them is hopefully going to make their business fail.

44:10The irony is the more, this is literally how it works, the more members they get that don't use the gym, the lower the prices can go. Yep. that's literally how it works yes and this this has been the gym model generally speaking for big box gyms for a while planet fitness just took it to a whole new level to the point where they this is what they did here's what i want people to understand because people thought oh that's funny no no they were strategic they did commercials you can find them there's still you can find them on youtube where they would paint the stereotype of a bodybuilder where they're in there with their tank tops and they're clanging weights and then they set off a lunk alarm which planet fitness some of them still have in there and they're like you know you got to get out of the gym we don't want you in here now here's the strategy with that a uh there is some fear about working out around bodybuilders but it's not that big of a fear you guys it's not like this thing that's keeping people away from the gyms that's not really what it is what it is is they're trying to talk people into using the gym who aren't going to use it and talk people who are going to use it a lot into not going to their that's right yeah so it's like we don't want people who work out a lot and then they then they throw in the once a month free pizza thing for you to go like well shit if i just eat pizza yep nine dollars that make i mean it's a wash that's right and so it becomes a oh okay well it's a payment no matter what regardless i'm using it and so that was the so anyways that was the whole point of me sharing that was that that's why we trashed him so much early on but really cool to see that the market has spoken and that enough people that even go to their gyms are saying hey we need we need barbell sometimes that's the only option in that area you know and it's it's been frustrating because it's like you know they only have it's like smith machines the closest yeah it's like it's not the same thing but so the prediction so the prediction for me is that they use yeah they use that strategy the original one that we were talking about pizza not or not wanting the bodybuilder in there to grow and build and to separate themselves in the market which was probably very brilliant now i think you will actually see them totally build and structure towards what everybody wants which i mean look for functional fields in their necks look for things that attract the crossfitter or attract other people that go because now they have a big enough piece of the pie that they can start to shift and steer the market a bit and so i think that that's where they'll go i just looked up they discontinued the free pizza back in 2020 there you go wow interesting so they're totally they're totally pivoting they got a lot of heat for that that's why it just makes no sense no it's like hey you know come to our alcohol anonymous club free drinks on what's going on what are you guys doing yeah i didn't realize they stopped that in 2020 uh i thought they were still they were still doing that but i mean that again more of the listening to the market they probably got a lot of heat for that and and they i want to talk about something i'm gonna change directions here because we had a caller talk about this and we often talk uh to people who have trouble sleeping and we typically talk to people who have trouble falling asleep but another very common phenomena is people who can fall asleep just fine, but wake up at 3 a.m.

47:08and they can't go back to sleep and they feel restless. So what this feels like for you, if this is you, this is what it looks like, you go to sleep just fine because you're exhausted and then you wake up three, four hours later and then it's a bunch of back to sleep, wake up, back to sleep, wake up. Look at the clock, go back to sleep. Look at the clock. And it's all night long until the alarm goes off and then you feel exhausted. And this is a problem that I don't think is often addressed. And there are a couple potential solutions. So one, I saw the sleep expert talk about this and I thought it was brilliant because it made sense.

47:43I haven't tried it yet, but you have nothing to lose. This is you and you've tried everything. You got nothing to lose. Give this a shot. So what he said was, as he said, typically what people will do when they wake up at 2 AM, 3am whatever is they'll wake up look at the alarm clock close their eyes and try to go back to sleep and then they end up doing this game of i have three hours left before i have to wake up i have two i can't go back to sleep and they're just trying he said listen you're awake you can't go back to sleep get up he said get up keep the lights really low don't turn on bright lights and do something very counterintuitive he said do something relaxing like read like read a paper book yeah in bed and he said and then when you feel sleepy go back to sleep and this particular expert said he had way more success with that than having people just try to stay in.

48:28I'm super curious to hear. I mean, because you also gave her the advice to try Brain.fm, which I think is a great piece of advice. I did that because Brain.fm's data shows that it doesn't just help people fall asleep. It helps them stay asleep. And so if you play this in the background, either in headphones or I know they say that they don't say do this, but it works as you play it in the background throughout the night and it helps. It helps people stay asleep and not wake up. Yeah. So it'll be interesting to see if she goes and applies those two things and if one helps her more than the other.

48:59Yeah. I mean, she hadn't tried Brain.fm. So, I mean, she had done a lot of the other traditional things. So I'm actually really excited to see Brain. Because, I don't know, every family member, friend, person that I've introduced that to, I've never met somebody who says, oh, it was negligible or I didn't notice a difference. Everybody knows the difference. It's literally how much of an impact it's made. And some people, it's dramatic. That's what I use on planes every time, every single time. I was on a plane and it's like, makes a big difference. So anyway, I read a crazy story about Al Capone.

49:28This is totally, you know, out of left field, but it was an interesting story. I looked it up to make sure it was true. I love old gangster stories. Dude, this is a trip. So trip off this, right? There's a musician, famous jazz pianist, Fats Walt Waller. So Fats Waller was a, he's famous. People who are into jazz know he is. There's always like a Fats. I know. I know, isn't that funny? Back then your name would be something rude. totally pirate john yeah anyways name was fat waller famous uh jazz uh player right he was kidnapped he was kidnapped by al capone's mobsters so they they literally kidnapped him to surprise al capone for his 28th birthday and then when he got there when he got there they're like we want you to play for him and so then the rest of the night he played music and got super drunk and apparently they all started treating him well and then they dropped him off hammered and with thousands of dollars worth of tips and he never pressed charges wow because he was afraid terrified was he initially bro they literally kidnapped him for his birthday happy birthday you know take off the blindfold you're gonna play right now play song play isn't that crazy tommy guns isn't that wild but he earned thousands of so they of course they tipped the hell out and just paid him a lot of money and i guess he got into it and his story is that he had a good time.

50:48Yeah. Could also be he was scared. But, whoa. That is random. What are you following or paying attention where something like that comes up in your feed? I don't know. That's a really - I think I just click on this stuff and more of it pops up. Yeah. So I have no idea. I went to a couple of those speakeasies when I was in Chicago. The real one? Yeah. I wish we had stuff like that here. It's so cool, dude. We have a city and we don't have stuff like that. I think San Francisco has one or two. They have different kinds of speakeasies. I love that kind of thing. Yeah. Yeah. I'm careful where you go.

51:14Yeah. yeah but i walked into no i'm you're right dude it's not like like what justin's talking about we need more of those where were we all together where we went to one that i really austin oh was it austin it was austin austin and they organized it like i remember that one deloney told us about that place was that yeah yeah yeah and it was like this it had a no signs or anything and you could go in there and it was they played like jazz and i love uh that lounge i mean i'm kind of similar i love that that lounge feel of a not like a bar that's my ideal kind of bar where it's more of like a cocktail yeah you're sitting that place uh that we went together doug vesper that's in well i what's great about it is that it really i don't know induces the conversation because and this is i've been i've even found this from my own house this is why i love playing jazz at my house when i have company because i like music i love me we all love music but even my favorite music I like to personally listen to is not conducive for conversation.

52:10Yeah. Where instrumental stuff... It overpowers everything. Yes. Low-level instrumental stuff in the background that's easy listening, it just... I don't know. It creates that environment of good conversation and talking versus listening to words in a song. And so I've completely... When I have parties or have people at my house, it's easy to see. You guys would love Chicago. There were so many jazz and blues clubs like that that were really unique and And, you know, you obviously had to know somebody who knows how to get in there. And I remember seeing like B.B. King's daughter. And like there'd just be random really cool artists that would come through.

52:46I like jazz. You know, I would love to have something like that. Like that's like a dream or a. To own? Yeah. I would love. It doesn't need to make money. Tell me about it. Literally just needs to just pay for itself. Can we have a gym first? See, I would rather have the speakeasy. Oh, come on. You guys got to give me a gym or a supplement. You know why? That's the gym is work for me, dude. Being in there will remind me of work. Yeah, I need a separation. I'm not saying I wouldn't like a really cool custom gym, too. I just had one just dream. I want either a supplement company or a gym. You dream about building more work around your work.

53:21That's not the dream, though. Having a private elite club that you have to knock on a door, be invited by somebody that you have special artists because you've got connections and relationships with people that come in and play for a small intimate group of 50, 60 people. Oh yeah, good food and stuff. I would love to do something like that. Dude, did you guys hear about what they're doing for Stranger Things this last season? No. I got so excited. What? Each episode is going to be anywhere from 90 to 120 minutes. So longer. And they're treating them like each is a blockbuster movie. eight blockbuster movies back to back now they all connected or they all yes they're all connected and it's all following the same like storyline like that they're trying to go out with a huge bang so this is okay so this is interesting because this is something that i think i i actually think podcasting is really what has sent media and stuff in this direction that we historically have had these like sitcom short attention span things and we're proving that we We enjoy these longer form storylines.

54:32Longer, more complex storylines that you can really follow. Because, yeah, when it stops, it's like, oh. Well, that sucks. I canceled my Netflix. Well, yeah, maybe just for that. I watched one or two of those seasons, but that's not my jam. Did you get into it, Doug? I didn't get into it. I did. I think I watched season one and two. Yeah, that's me. I loved it. I watched one or two. It was kind of like it lost me after a while. I mean, I get it if that's the stuff. You guys are into that type of stuff. Yeah. I'm not. Totally. I won't keep it. Whatever. I got to talk about, have you guys noticed this?

55:04Well, I'm into it, so fuck you guys. Tell me all that. You guys always shit on my stuff. I really don't care if you don't like my stuff. Listen, you got a lot of people behind you. I'm not going to talk shit. You know what I'm saying? It's one of the most popular series. Yeah, it is. It's for sure possible. Have you guys noticed how quickly, we just got a huge shipment of the Chris Power protein crystals. I went yesterday to get some for myself. Gone. I do not like... Our staff crushes them. Jerry, when you listen to this, this is part of the deal. I thought we'd talk about this. We read our memes on them.

55:33You know, she's supposed to carve off stuff for the founders because with the staff we have now, something good hits our place. They're gone. And we don't police it. So it's just like... What's your guys' favorite flavor? Flamin' Hot. And the cheddar. Yeah. Yeah. Thanks, cheddar. They're really... I heard Doug say when we were looking up today about them that their cinnamon one... The cinnamon one is a real popular one. It was good, but I didn't think it was the best. No, I think it was the most requested one. Meaning that they didn't have it and people were asking for it. Oh, like someone said, make a cinnamon one.

56:04You know what I ate it? I couldn't help but think pouring milk in it, like making a cereal on it. That's what I felt like when I was eating it. You know what I would do? I would dip it in peanut butter. Or something like that. Cinnamon and peanut butter. That might be all right. He's all cheddar, dude. I'll be into it. I sent him over this cheddar, this macaroni cheese recipe with like Cheez-Its crunched. Almost disgusting. It was cheesy. It was like disgustingly good though. There was a part of it that was like, I kind of want to try that. Taco Bell's the king of that. They'll combine things.

56:34What are you doing? Dude, I had ears. I was going to share with you guys a dad thing. I did share a little bit yesterday with you. Obviously, I'm behind everybody, right? So I'm the last dad. So I shared recently how cool it was that my son can beat me at something. It was like, like it's funny. So it's funny as these dad moments happen to me that just never crossed my mind that that would be something that like gives me so much joy. You didn't let him win. He actually. Yeah, no, that's. And there's a huge difference. Like obviously he's six. I've been playing games with him since he was a kid, but come on.

57:09I mean, let's, you know, I'm doing everything I can to let him win. So he has fun and enjoys it. But like we're now I'm like really trying to win and I'm getting beat. And so I actually like look forward to coming home. Like, you want to play your new? Let's go. You know what I'm saying? Like I want to play. you know i'm saying it's like exciting so that's a really uh cool thing for me thing i was bringing up though uh it's which is also interesting i shared way back when when uh how watching certain shows on tv changed for me because if i saw like a kid you know a child get taken i was watching like remember i told you guys almost cried i was watching a medieval show where they took the firstborn son i can't do that and it's like how weird it's totally different now it's weird how something like i mean i'm 40 something years old so i'm pretty aware of my personality things i like things that affect me emotionally so when when new things that i would have never thought of driving home yesterday and like fighting back tears listening to katrina talk to me as she's reporting back the uh she was on she i didn't make the the zoom call but our school does uh you know zoom call like parent conference stuff to go over your son and she's like literally repeating back to me like everything the teacher said and like hearing a teacher talk about your son is like their favorite student in the class and for all the reasons and then also to commend her parenting because it's just like oh man just it took everything for me not to cry like listening to that because i think you know as a parent you're you're always thinking of like you there's part of you at least i think everybody is like you know you know you're gonna screw something up what are you not gonna what are you gonna miss what are you not gonna do enough of what are you gonna overreach on like as a and you're just hoping you get it right that he the kid's not a fuck up or he's not this bad kid or he's not like i mean listen i hear there's other kids in the class that i know that you know like it is has a reputation like oh that kid's always getting bad for parents i do i do i and so there's a part of me i'm like oh man if that was me like i have a i have a close friend and some kids are just bro it told me or this i couldn't like she she talks about she's like it's so cool that we because again another thing that this school does I really like.

59:15They do all these things to include, not just the education part, but the life skills things that they include. And I feel like every teacher parent conference, I learned something new. And this teacher, this new class he's in, she intentionally rotates their seats all the time, purely out of the, to put them in uncomfortable situations and have to meet a new kid and be friend. And she just talks about how every time, you know, that she's like, Like everybody likes him. Everybody wants to be friends with him. And then Katrina's like, well, that's all great. She goes, but our concern, we don't want our son to be a pushover.

59:49And she's like, oh, no, no. He'll tell you if he doesn't want to do something. And she goes, that's one of the things that we love about it. He's so self-aware. He will communicate to another kid like, yeah, I don't want to play with you. You're too rough. And he's so sweet and nice about it, but then he's also so assure of himself. That's great. oh man just melt me inside and i know like my heart breaks for when you hear the stories of these kids uh that the parents have that hard time with or i have a friend who the uh they they got their report from their from their teacher and they said like yeah sometimes she sits all by herself and nobody oh god and i thought and i told katrina i'm like i don't know what i would do if they reported back to me that my kid is sitting at recess lonely like i don't i think i would be and I would want to pull him out.

1:00:38I almost feel like I'm like, and I don't even know if that's the right thing to do. I'm like, if I heard that nobody wanted to play with my kid and he was all by himself and to think that I'm putting him in there for six hours a day or whatever, and he's sitting alone, like, man, I don't know what I would do. I feel like I would figure a way to homeschool if I had to hear something like that. The other night I was praying with my three-year-old before bed, and she's so cute. She puts her hands together and clenches her little face and does this thing. And as I'm praying and I'm almost done, And she goes, and thank you for my brother and my papa.

1:01:08And I'm like, oh, thank you. So cute. I love it. It's a trip. I mean, I was definitely not the guy who thought I was going to be kids and that thing. I mean, I knew at one point I probably would. But to see all the things that change about you as an individual, this is why I think everybody who has them, when you don't tell you, oh, you just, you'll see, you'll see. You just, you can't describe it. You can't explain it. We were talking about this yesterday, how we were talking about how some people just have this incredible tolerance. for chaos and sacrificing their own needs. and these people have like all these kids and it's like, how do they do this?

1:01:50I have, we know people, friends of ours with like seven children. They raised seven kids themselves, but now they're older and the kids are always over with their kids and they have this full home. I gotta think that that's - And I'm like, that's such a wonderful payback. I gotta, as you say, I gotta believe that that's the ultimate delay gratification of parenting because there's nothing about parenting that's easy, right? It's hard. It's hard. It's a lot of work. It's very sacrificial. That's what makes it rewarding is that. And part of that rewarding process is the outcome. It's like, I get it now.

1:02:22It's those moments like that. All the stuff that led up to putting the work in to Max, to being the kid he is, to hear that from a teacher, that's it. That feeling that I got is so powerful that I can draw back on it and it makes me emotional on how much it's about. And I imagine it'll still be that way a year, two years from now, which that makes all the stuff before worth it. And so I can only imagine having seven and going through so much of that and then to get them to come back and to be all together. I'll talk to these people. I'm like, how did you do it? How did you handle that? Well, it was chaos, and you just do it.

1:02:59But it's so wonderful now. I feel like it's just not. But that's a lot. We grew up in the 80s and 90s, and even today. It's an interesting time, I think, with fatherhood. I don't think it's celebrated or shared enough. It needs to be a sense of pride. It should be. Men would talk to each other. How many children do you have? It was like a sense of pride. Like you could support that many kids. You could father that many children. And somehow society has convinced us that it's this, oh, you have four kids. You got no life. Oh, you must not be able to live. Boy, life must be tough for you, you know, type of deal, which is kind of wild.

1:03:35It's wild how it's been sold that way to people. It's so wrong. It is wrong. Because all of the other things, and admittedly, that in my 20s that I think I chased after are so short-term and unfulfilling. Even, I mean, I've done a lot of cool shit. Yeah. And in the moment, those things, I still always go, oh, that was a blast, or that was fun. But nothing in comparison to a moment like yesterday like that, it pales in comparison. And so, but yet we, everything in the movies, everything we talk about, a lot of the stuff that we drive to, the people that we follow and admire, you know are always talking sharing or showing off all the all these materialistic things that we we we tend to celebrate so much when it's like oh man if you only knew the fatherhood thing is a million times a million times better than the coolest thing that you can see the point now when i meet another dad and i hear that they have kids and i if i especially if i see them being involved with their children like immediate respect i don't care about anything else like immediately i'm like respect well it's fun to see especially with like a group of friends where you know they've been single for so long and all of a sudden they're having a kid and then they have a kid and it's like just to watch the transformation not just of them having a kid but their own personality their depth their growth through that whole process they change and it's like usually and pretty much always for the better and it's just like you just see that uh that experience and and then yeah you reflect on what it's done to you as as an individual and like how you've changed and you know your place in this world what do you guys think what do you guys think is it a the the parents that it doesn't do that to obviously we're like there's obviously shitty parents yeah right there's obviously that situation so if if it was so impactful for all of for all of you right and and you know what that feeling like it was uh i think what what what is missing for the person who doesn't speak that way.

1:05:31Yeah, besides the extreme stuff like drug abuse and severe trauma, I think it's having a tough time accepting that it's not about you. Because having kids is not about you. You sacrifice, and sacrifice is a word. If I do sacrifice, people think it means you're trading something better for something worse, like, oh, you've got to sacrifice. No, it's a worthwhile sacrifice, but you have to accept that. It's a trade, and it's a way better trade. You have children now. It's not about you anymore. They're trying to maintain this self-identity that they had going into it. Yeah, and you think that has more to do with the individual or maturity or both?

1:06:08What do you think? I think it's individual. I think it has to do with family that helps. And I think it has to do with how society has painted it. Because when you have encouragement from the people around you and society, I think that would help. Because I do. I do. I do question this. had I not lived my 20s and 30s to the to what I thought was the fullest and all doing all those things I wouldn't be able to draw back on that comparison and so is it maybe you you stepped into fatherhood sooner before you had that and maybe there's not enough people telling you that I don't know I think you're pointing to God's grace Adam because I think if you had a child early you would have been a great dad too I don't think you would be as wise or have as much money but it would have been just as transformational just like anything else you would have been just as transformational you would have loved your kid just as much so this whole myth of like you got to be ready and there's an element of truth to that uh don't get me wrong but uh except that it's a it's going to be a long season of it's not about you and so you can't do the stuff that you did before but it's worth it yeah but do you i mean to justin's point like do you think that and let's not use me as example because i agree with you i think this what i not having my dad probably laid the roadmap for how i was going to be a dad probably early on right but if you if i didn't have a lot of experience or somebody else like me didn't have a lot of those experience before could would they wrestle a lot with the oh man but to get to do the vegas trip and i always want it and i'm not going to do that oh my book my boys are all flying doing this and they're constantly wrestling with that I'm missing FOMO of my young buddies that aren't married that are all doing those things.

1:07:45And I'm married with kids and I'm missing. Again, I think it's a perspective. I really do. And I think if we had more societal support. Community around it. Yeah, like if you're a dude in your mid-30s and your buddies are going out to Vegas and you're at home and you got two or three kids, I think it would speak volumes if society was like, dude, your buddies need to grow up and good for you. Right, or they're missing out on what you get. versus you media is constantly telling you you're missing out you don't get to hang out with all these chicks you don't get to go you know look at all your money is tied up in these kids and oh my god it's so hard and then you're at home and you're thinking like yeah yeah that's true like this all sucks because you're just thinking about it that's what i think it is i think it's i think it is and i i do i mean not to blame society uh we're all are you know we're all responsible for individuals are what create but but you know you're you know you're right messaging and the marketing yeah because i think i think that would for sure help me having people i i i trust value look up to if i was in that situation let's say and i didn't get to do a lot of those things and i'm going oh man my boy and they're going pro you have it yeah you have yeah you have what they don't have right i think like let me give you a couple examples right uh you know women are constantly told that their beauty is their most valuable thing so for a woman it's like i'm going to sacrifice my looks well newsflash it's gonna happen anyway you're gonna get old anyway so that's a myth uh and it's a wonderful sacrifice especially if you pour yourself in your children you grow your family for men we're told make a lot of money not so you can support a lot of kids no make a lot of money so you can go buy a lot of things yeah and go have all this fun self-indulgence dude stuff yeah the reality is like yeah you should go and pursue you know building a career and so you can support a large family so you can take care of your family that's what i mean by the twisting uh that's happened uh in the world to the point where modern societies the more wealthy they get the less kids people have and the unhappier and the unhappier and less happy i know there's your evidence i mean that's the that's the miscarriage i wonder if we if we will unravel that or the the pendulum it's starting to flip you think so yeah it's starting to flip a little bit the the the the beliefs that people have are starting to change gen z is actually starting to change some of these like these trends that were going in that direction so I have hope.

1:09:59By the way, having less and less kids, it will collapse society also. So that's actually a crisis. I know. Paleo Valley bone broth protein is the best tasting protein powder you've ever had in your entire life. It's minimally processed. Chocolate tastes like chocolate donuts. I'm not making this up. Super easy to digest. Almost nobody has an issue digesting bone broth protein. In fact, it's advocated for gut health. So this is a protein powder you can take and not get gas with. Go try it out. Go to paleovalley.com forward slash mind pump. That link will get you 15 % off. Back to the show. Our first caller is Lorena from Canada.

1:10:39Hi, Lorena. How are you guys? We're good. How are you? Good, good. Thanks for having me. I'm just going to read my email. I am a 42 year old mom has been lifting weights for about six years. My fitness journey started with Orange Theory, where I stayed consistently for five years. While I enjoyed the classes, I eventually started to feel bored and frustrated that I wasn't seeing any real changes in my body. About a year ago, I decided to step away from group classes and instead focusing on training on my own in a regular gym. Since then, I've definitely seen some progress and feel stronger overall.

1:11:19I also find myself a little lost when it comes to how I should be progressing. For example, I'm not always sure when I should increase the weight on an exercise. And I've noticed that while my lower body is getting stronger, my upper body has stayed stuck with very little progress. This has left me wondering if I'm approaching progressive overload correctly. I also purchased Muscle Mommy about three months ago and I really love it. But I get confused with the rep and weight changes, especially when the program shifts from higher reps to lower reps? Should I be keeping the same weight across the different rep ranges or should I be increasing?

1:11:58Since I last rode, I've restarted the program and I've seen significantly strength gains. For example, my squat has increased from 105 to 170. My deadlift has gone from 165 to 225. Wow. I'm now starting phase two, which calls for 15 repetitions. Phase one required 12 repetitions, which I was able to achieve by the end of it. My confusion lies with phase two. Should I decrease the weight to successfully complete 15 repetitions, or should I maintain my current weight and work towards hitting 15 reps? Good question. Very common. More? Is there more? Yes. With my upper body, it's so much different.

1:12:44and I'm not able to increase the weight every week? Is this normal? Is there something I should be doing differently? Okay, good. Okay, so the last part. Yes, it's normal to not progress every single week. That's impossible. It's not linear. Yeah, so you'll see progress. When you first get started, oftentimes the progress is very consistent. It's like, man, every time I work out, I seem to be able to add weight to the bar. That starts to slow down as you continue to progress. And then eventually later on, you know, you're doing this for a few years consistently. It could be like I gain, you know, some strength, you know, every year.

1:13:19You know, my squat went up 10 pounds or 15 pounds or 20 pounds this year. Whereas in the beginning, it may be 10, 15 pounds in a month. So that can definitely change. Now to back up, I'll go in reverse of what you asked. When the rep range goes up or down, you adjust the weight. so you want to pick a weight that allows you to perform the target rep range with good intensity okay so if you're squatting 170 pounds for 12 reps now it says 15 reps you're probably gonna have to drop down to like 150 155 or something like that uh and then pick a weight that allows you to do that rep range again uh with good intensity and then when it comes to getting stronger generally speaking there's three reasons why somebody won't get stronger diet programming and then your genetic potential so we'll start with genetic potential you can't get stronger forever like if that was possible you know justin adam and myself would be bench pressing 300 pounds or sorry 3 000 pounds by this point yeah i know i've done that we got that covered programming's the other one.

1:14:27If you follow good programming, then great. If you're not, then you could have a great dyno stuff and it's just not going to work. You're following muscle mommy. So I know you're probably following good programming. And then the other one's diet. If you're not eating enough to fuel strength and muscle, then you won't get stronger regardless of how great everything is. So those are the three places to look. But if you're seeing yourself get stronger relatively consistently, like over the last time you did muscle mommy versus this time, you're doing great. Yeah. It sounds like you're doing really good.

1:15:02It was really good to see. I was like, okay, I'm going to buy a different program, but then I wasn't sure which one to buy. So I was like, okay, maybe I'll just do it again and see how much I've progressed. And yeah, it's, it's been, it's been great, but yeah, definitely my upper body. It's like where I lack the strength and, um, yeah. And I don't know if bumping up my calories is a good idea for that, or is it just usually something that you're not going to see as much progress as your lower body. As a woman, you won't, you'll typically see strength gains in the lower body lifts much faster than the upper body lifts.

1:15:40Uh, that being said, have you progressed? So from the last time you did muscle mommy to now, have you seen a change in your bench press, your row, your overhead press? A little bit. Not so much. How much? I will say maybe my reps are a bit higher, but certainly the weight is not. So how much higher are the reps? Five, three? I would say about three. Okay, you're stronger. That's good. Where are your calories? I think, so I don't really track very well. The only thing that I'm tracking right now is protein. I'm certainly between 130 and 150 per day. I would say maybe my calories are around, maybe I'm going to say like 220, 200.

1:16:28Okay. I think you're doing good. I think you're doing good. I think you're doing really good. There's a lot of opportunity still there. From what it sounds like, you were doing Orange Theory for quite a long time, and now you switched, you know, to actually having rest periods of focusing on strength. I think the potential is still, you know, quite a bit of potential there left. Yeah, also, you want to look at the whole picture. So, okay, I went up three, let's say I went up three reps in my overhead press, but I went up 30 pounds in my deadlift and my squat. Am I eating enough to fuel strength gains?

1:16:57Yeah, you are. Yeah, you're doing great. So, and that's not uncommon with women. You know, getting women to progress with upper body after a year or two really slows down. Lower body, we typically have a lot more runway. I mean, if you really want to dive into it, I would suggest power lift would be a good option for you to really figure that out, like where your potential lies and your capacity for strength. And then, you know, kind of come back from there. But like if you really pursued it, you would see, you know, how that then translates to, you know, a lot of these high rep type of workouts.

1:17:33I'd love to see you in our muscle mommy group, too. Are you aware that we started that? Have you seen that? No. Oh, yes. I'll have Doug send you a link to that. which is incredible, which is nothing but women trying to get strong in there. And a lot of them are reverse dieting, and there's a lot of strategy. Every week there's a coaching call. Wednesday we got Dr. Gabriel Lyon coming in talking about women's hormones. So just a ton of great. And then as you're going through that, it already has Muscle Mommy included in it. It also has Muscle Mommy 15 in there. And then as you go through the programming, we'll just keep you going on new programs.

1:18:09So when it's, when you run through that program, we'll set you up with the next one. So great. You'll great community in there. You'll love it. All right. No, that would be great. I have one more question. Yep. Sure. So since leaving orange theory, I've caught back in my cardio by a lot and I'll sometimes add in like a HIIT workout about twice a week. Do you guys recommend that? Like, do you think HIIT cardio is better than HIIT with weights or like what's the recommendation? Okay. So what's your goal out of this? More stamina? Yeah. And I guess, I don't know. I feel a little fluffy after not doing so much cardio.

1:18:52So a better strategy would do lean, continue to lean in the building the strength and not worry about the HIIT cardio right now. And then after we build your calories up, say 24, 2 ,500 calories, then go into a cut, then introduce HIIT for fat loss. If we were trying to use HIIT cardio as a strategy for fat loss, you'd be better served to just keep focusing on strength right now and build and maybe even bump your calories a couple hundred calories and keep going that direction for a little while and then go, okay, maybe after a month. And by the way, in the group, we can talk about all this stuff more specific to you as we track you week by week.

1:19:28And then we'll go, okay, great. We've got our calories up to 2 ,500. now let's start to cut down to 2 ,100 calories. Do that for a couple of weeks. Your results slow down. Then we introduce HIIT cardio. Then they start to keep going. So that's how I would use HIIT cardio if you're trying to use it for fat loss. If it's for stamina, then I think HIIT cardio a couple of days a week is great. And that'll give you the endurance. Okay. No, that sounds great. And then, so what you're saying is like PowerLift would be a good program? I think if you want to get strong, absolutely. How far are you in? phase two right now of Muscle Mommy again?

1:20:03I just started phase two. So finish, go through that all the way. We'll have Doug send Power Lift to you so you have that. But follow Muscle Mommy. Follow that through the rest of the program and then get inside the group and then we'll take you through Power Lift. And is Power Lift like three or four days a week or how does that work? I think it's, I want to say four or five. I don't know what the time I get. I believe it's five days a week. It's power lifting focus. So the main goal is stronger at bench deadlift and squat. Yeah. Okay. Perfect. Yeah. Awesome. All right. We'll see you. We'll see you in there.

1:20:40All right. Thank you. Thank you. Yeah, that's good. Good question. Yeah. That's typical for a woman. You'll see the lower body continue to progress. Upper body starts to slow down, but if you're progressing or progressing, and like I said earlier, the three things are genetic potential, which takes a while. So that's typically not it unless you've been doing this for a long time. and you're hitting some great numbers or whatever. Diet and programming. Those are the main area. Other things can play a role. Rest in recovery with the program. What is the science on the – because women have the same potential in the lower body, but they have like one-third the potential.

1:21:19And I forget what it was. Is it muscle fiber density? Is it the type of muscle fibers? Or why is it that women – because I had female clients that could squat, leg press, it's in a lot of my men. So the potential for your lower body for women is, I believe, as equal as far as the percentage that they can grow as men. But then upper body, I believe, is one-third the potential. Yeah, so men still have a higher potential for lower body, but they're closer to the male potential with the lower body and the upper body. And it has to do with, like you said, muscle fiber type, central nervous system, output, structure, bone density, hormone.

1:22:01I mean, there's a lot of factors that play a role in that. But yeah, if you look at overall potential as a percentage of body weight for lower body, men are still much stronger. Yeah. But women are closer in that than they are with the lower body. Yeah, I thought it was almost equal for the lower body, but I know that what I've read when it comes to upper body, it's like one-third of the potential. Our next caller is Brian from California. What's up, man? How you doing, Brian? What's up, you guys? Thanks a lot for having me on. You got it, dude. How can we help you? Well, first of all, I just want to thank you guys for everything you do.

1:22:33I've been a listener about five years. And back in 2020, you guys helped me put on about 20 pounds of lean mass. Yeah. And I've been able to maintain and even get a little more sense then. So anybody listening, like these guys are the real deal. No gimmicks. Thank you. Thank you, guys. Thank you. How can we help you, dude? So like I said, I've been listening a long time. And a lot of the things you guys talk about to maximize your workouts. Um, I'm pretty good at, at tracking them. Um, and I can usually tell how my workouts going to feel based on sleep, what I've eaten recovery days, programming, my hydration, salt levels, like all those things.

1:23:07I, I keep pretty good track of and about 80 % of the time, the math is mapping. Like when I do everything right, workouts feel good. I feel connected. I feel pumped, everything like that. But then it's that 20 % of the time I can't figure out. There's like sometimes I go in and I feel like, wow, OK, I'm coming off a couple of rest days. I've eaten while I'm hydrated, like my workout is going to feel good. And then it's just trash like it joints hurt, like it takes a bunch of sets to even feel warmed up. And then I've also had times where I'm literally off like two hours sleep thinking it's going to feel like garbage.

1:23:39And I go in and just feel amazing. And I'm hitting like a PR. It makes no sense to me. So I don't know if you guys could like shed some light on that. I don't know if the no sleep thing is maybe that temporary spike in cortisol that you guys talk about sometimes. Yeah, that's what that is. Yeah. So, okay, you sound like someone who kind of has a good idea of all the different factors that we tend to track. Diet, sleep, programming. It sounds to me like you have a decent handle on those things. Is that correct? Does that feel that way? Yeah. Yeah, it seems like it. I wouldn't worry about the rest.

1:24:10So here's the thing. You don't want to fall into this trap. You don't want to fall into the trap of worshiping the feeling of the workout. Now, I know we communicate often that it's a good thing to feel the workout, to pay attention to how it feels, and it is. But if you start to fall in love with that, the workout always has to feel like a great workout. It's going to drive you in the wrong direction because, unfortunately, there are times it just doesn't make sense. You're beyond that. You're beyond that. You've really figured this out, bro. I mean, the fact that you're adjusting things based off of how you're feeling, you're eating, you're doing all the right things and you're tracking the stuff that really matters.

1:24:50Life is weird. Working out is weird like that. We all experience the exact same thing. There's just times when this doesn't add up. I shouldn't feel this strong, yet I am that strong. And I can't break down the science of why that day I did. It's hard to pinpoint. and then you can get paralysis by analysis by trying to over focus on those things. I mean, if you've put 20 pounds of muscle on, and you're still continuing to put some muscle on, even if it's incremental now you're, you're doing it, bro. I mean, you're doing, yeah, you're doing a, you're doing a hell of a job. I mean, the one thing I'd ask you is like, uh, as you rotate through our programs, like do you, do you do a good job of making sure that at least one time a year you get either symmetry or performance in there, or do you tend to focus just on a one or two programs we do?

1:25:36Like, what do you do right now with your program? So like, like everything I do pretty much is based off like anabolic, like, um, all and I like going six days a week. So I just do upper lower days. And then every three to five weeks I'm switching up my rep ranges. Okay. Um, and then I'll, I'll play around a little bit with, um, different tempos and things like that. Um, like to, to connect better. I'll, I'll sometimes like work in a shorter range of motion and then like expand it out. So kind of just everything to create the novelty, but not do it too often. Yeah, yeah. Do you do a lot of activity outside of the gym?

1:26:11I play a lot of golf. So like probably three, four times a week, I'm walking, carrying my bag. But nothing crazy. I just kind of stay fairly active. I'd love to see it run symmetry. Yeah, you might want to move out of the MAPS anabolic programming if you've been doing it for a long time. because you can start to cause some imbalances and start to get joint issues because there's nothing really in there laterally. There's no rotation in there. Those two are big. Yeah. I think symmetry would be good. Performance would be good as an interrupter. And that might give you what you're looking for. Yeah.

1:26:45Okay. Do either one of those sound more appealing to you because whichever one you want, we'll send to you. I mean, I think you definitely should follow one of those. And then you can go back to anabolic and see how you feel. Just once a year, I always recommend, especially where you're at, right? You've figured you've got the big rocks. The next big rock is probably really making your programming make a lot of sense. And getting one round of symmetry or one round of performance every year in your programming cycle is a smart strategy, no matter who you are and what your goals are. And so if one of those sounds more appealing to you, we'll send it to you.

1:27:19But that's at least one of those should go in your programming to interrupt a anabolic style of programming just because it's all bilateral, no rotational stuff. There's no unilateral work inside of anabolic. So that type of stuff, it will serve you well, especially since you're a golfer. Yeah, I mean, symmetry sounds pretty awesome. We'll send it to you. I appreciate that. Thank you, guys. Maybe some of the imbalances and stuff, especially as a golfer, always swinging one way. 100%. Yeah, keep in mind, if you're consistent with all the stuff you know to be right, what'll happen is you'll get more of those good workouts and less of those quote-unquote bad workouts but nothing guarantees a good workout every time there's some mystery involved sometimes sometimes those workouts are just literally just for the mental like that's right you just get through it and you're like that's right you got it in even though it didn't feel like the best no 100 so you're on point dude you're doing good yeah yeah yeah we'll send that we'll send that over to you brother thank you awesome you guys are best thank you man appreciate you yep it's you know it's funny is i the the the first time i hit 600 pound deadlift which was a pr for me was two one or two days after i uh finally got divorced moved out of my house yeah and i go to work out and i pull a pr that was all yeah stress hormones stress that was all of that yeah because i had poor sleep i'm obviously stressed out and i go and just grab the weight and just ah yeah and And that was fueled by stress.

1:28:51Not ideal to repeat that a lot. No, no. Our bodies also don't work on this perfect 24-hour clock all the time. But we think of it like that. We go, oh, yesterday I did all these things. And so then today I should feel amazing. And then you don't. But it's really like, well, it's not really. Maybe it's been the last four or five days of things combined is what gave you the average of that workout. Or maybe there was something two days ago that was really impactful. So it doesn't always work in this perfect 24-hour clock. And so if you're always like analyzing, like, well, fuck, what did I do? Because this wasn't a good workout and I thought I did all the right things.

1:29:24More often than not, it'll help. It'll work. Yeah. But not always. And I think early on, like he's at a really good level where he's, if you put 20 pounds of muscle on, you're doing a lot of shit. You're doing a lot of shit right. A lot of, all the major stuff. And you want to be careful not to overanalyze everything because you may be doing something really great. And you, just because you didn't have a great workout and you thought you did all the right things, you move something or change something. that was perfect and ends up being worse our next caller is marnie from maryland hi marnie how you doing marnie hello hello hey guys how are you good how can i help you good um first thanks for taking my call and um as usual love the show and really appreciate your content so thanks for everything that you're doing uh i'll dive right in so i am 54 um been working out pretty much my whole life, but really been lifting for about 15 years consistently.

1:30:21So I'm lifting probably about five or six days a week. I used to be a big cardio bunny. I ran a bunch of marathons. I have slowly over the past, I would say three to four years, let go of a lot of the cardio. And in fact, I would say about a year ago, I made a conscious effort just to be more active in my daily life. I sit at a desk all day. And so just try to get more steps in and switch that out for the cardio. So now I'm just doing cardio two days a week. All that to be said, also the same time that I really made a conscious effort to lessen the cardio, I was in the full throes of perimenopause and was seeing a lot of weight distribution, not a lot, but like some weight distribution, moving to like my middle area.

1:31:16And I just felt kind of out of sync and out of whack. I wasn't sure if it was because I'd been doing cardio for so long. And then I, you know, really curb that or if it was the hormones, I have since gone on HRT. I've been trying to eat less carbs, and I feel like I'm in a better place. and just as a gut check so that I would stop relying on the scale so much. I went and I got a DEXA scan to get my body comp and I just got that back last week. And that was in good, a good place. I'm at 16 % for body fat. So I feel really good about that. I just feel like I'm kind of in a plateau. I'm not really seeing the gains that I want to, particularly in my glutes and and like sort of my lower half.

1:32:06So I wanted to just get a check-in with you guys, see what you would do from a nutrition standpoint, and see if you had any programming ideas. I feel like you know what we're going to say. What do you think we're going to say? You're going to say I'm not eating enough. Yep. Wait, why would we say that? What makes you say that? So, Marnie, how long, because when you wrote in, it said you had wrote that your body fat was 11 % to 13%. And did it go up or was that a guess? Oh, so I think I wrote in twice, actually. And so that first number was probably the machine at the gym that does your body fat.

1:32:43Yeah. Okay, in body. Versus the DEXA, which was 16%. I was actually surprised because I've tracked my body fat through calipers and through the machine at the gym. for for years you know i do it a couple times a year and it's always been around 13 12 13 percent and then when i went and i got the dexa it came back at 16 percent um so i'm not sure if that's just a normal variation between the machines yeah it is doesn't matter either so so for a few years or for how many years have you have you walked around around that 13 percentage i mean i've had three kids and um i will say my body fat has probably always been between 12 is probably my lowest but i was never really more than like 16 okay percent yeah for a long time you ever get your bone density tested i just got it done with um with this dexa scan and it was right in the middle it was at 50 okay good okay so marnie um you got it you have to you're ready to hear what I'm going to say?

1:33:48Yeah, I need to hear it because I know what you're going to say and I just, I need to hear it and I need to get, I need to get over it. And I would love any, any tips that you can give me on how to get over it. Like I've been really trying to have a protein shake at night before bed and it kills me. It kills me to do it, but I feel like it's the right thing to do. Just trying to get there. Before Sal goes, because I know he's going to have a bunch of great advice for you. I'm so glad that we got you today because literally tomorrow, Dr. Gabriel Lyon is coming in speaking about women's hormones in our muscle mommy group.

1:34:25And so, yes, she's my idol. She's amazing. Aside from you guys, she's the only other podcast that I listen to. I love her. That's musclemommymovement.com if you want to get what you want to go. Thanks, Doug. Yeah. So musclemommymovement.com. I want you to get into the muscle mommy group. She talks tomorrow. We'll be in there. And after Sal gives you all the advice, I just want to tell you that we're going to hold your hand through the process in there. So we're going to help you through it. So here's how we can help. Okay. Cause I think, you know, what we're going to say, the challenge is doing it.

1:34:56It sounds like you have a relationship with this that is very challenging, which I personally understand. And the best thing you could do is to give it to someone else. So the best thing you could do is not rely on yourself. Cause you know what that's going to look like. You've been doing that for a long time. So you have to give it to someone else and say, I'm just going to do what you're telling me for a while until I could break free from this very challenging relationship. But what you need to do, Marnie, is, you ready? You need to gain body fat. I'm not even going to tell you to gain muscle.

1:35:27You need to gain body fat, and that'll change your life. It will change everything because you're tiptoeing around essential body fat for a woman for a long time that has profoundly negative effects on energy health hormones everything so that's interesting because i've i was able to conceive like three healthy kids and so in my mind i was like oh i'm fine like i never lost my menstruation and i never and i'm so you're saying that there's other things that are markers that I might not be able to see there's going to be yes and it's not just that so your body's obviously very resilient right you probably have very athletic genetics so you probably have kind of mesomorph genetics where you can tolerate uh pushing the limit much more than other women most women would lose their period, you know, kind of doing what you did.

1:36:25So you have a very resilient body. But what'll happen if you gain body fat, if I get you up to 19%, 20 % body fat, you're going to feel strong. You're going to have a lot of energy. You're going to feel very different. And you're not going to look bad. You're going to look great. I can see you've got good muscle. You're going to build that ass that you're chasing right now. That's right. That's going to happen. You go up to 19%. That's right. So it's, and you will feel better. And just because you feel okay right now and you've been able to do those things doesn't mean we're, we're optimal and optimal will be higher than where you're currently at right now.

1:36:57But I, I do, I mean, I've trained so many clients like this and I know how difficult it is. It's, it's not the, not knowing. I feel like you already knew what you were supposed to do. It's literally doing that. I think Sal's a hundred percent right. Like this is one of those things where you outsource this, where it's just like, you know what, I'm going to trust my coach. I'm gonna trust the process. I'm going to do the thing, which again, I think it's so serendipitous that you called in today. We have Dr. Gabriel Lyons speaking literally tomorrow about women's hormones to our woman's group, to all these women that are trying to reverse diet.

1:37:28At least 80 % of the women in there are reverse dieting and that's what you need to do right now. So outsource this, perfect timing, get in there, let us help you through this process and just watch what you feel like. There's nothing wrong with, especially for somebody like you who seems to have a very resilient body. There's nothing wrong with dipping into the 15, 14 % here and there, but to live in that percentage for as long as you have is not, is not good. You want to probably live. And I'll guess for someone like you with, with kind of how your body responds, you could probably live in the 18, 19, 20 % range and be great and be strong and feel good.

1:38:06And then every once in a while dip back down. But I wouldn't even, if you were my client, I wouldn't let you dip back down for a couple of years. I would say, no, we're going to stay here for two years so that you can get kind of comfortable with what this feels like. Because what can also happen, Marnie, is you can be like, fine, I'll listen to you. I'll go up to 19%. As soon as I do, I'm going right back down, which is not going to help us. And this will serve you so well, especially now that you're in your early 50s, 60s, 70s. If you look at the data on longevity, having really low body fat and low body weight, even if you're fit and athletic, is actually a health risk for women.

1:38:45That's why I asked you about your bone density. In fact, I would recommend that you get a bone density test from your doctor, not a DEXA scan, like a legit one, just to make sure. Again, because you seem to have those mesomorph genetics, you're probably okay. But I would just double check that. But I wouldn't weigh you. Like no more scale, no more don't steady yourself in the mirror. Just listen to someone else and maybe pay attention to how strong your strength is going to go through the roof. Your strength is going to explode on all your lifts. You're going to have, like I said, a lot of energy.

1:39:15But just give it to someone else and just let go of it for a little while and see what happens. Okay, I'm ready. All right, all right. We'll send you that link. I'll see you in there. Get in there. One quick question. Aside from the show with Dr. Lyon, you guys will send me a program or a nutrition. I signed up for a nutrition program how do I know how to get my butt here's what we'll do we'll send you the link and I'll also have a coach call you because you might be you might be better suited for one-on-one online coaching where it's just you and them because Muscle Mommy's group coaching you might be better suited to just one-on-one so I'll make sure somebody gives you a call today as well at the very least get in that get inside that group just because I think it's a perfect timing with Gabriel and then like Sal saying we'll have one of our girls call you and see if you get much more it's just more individualized for you.

1:40:06Okay, thank you so much. Thank you for confirming what I think I knew and needed to hear from a third party. And I can see the fear that you got. It's going to be good. It's going to be good. I promise you. And you're really courageous. I know what this feels like. Thank you. Thank you so much. We got you. We got you, okay? Alright, appreciate it. Thank you. Bye. I've had female clients where it's like, what's my goal? Gain more muscle? No, we're going to gain body fat. Yeah. We have to gain body fat. Yeah. That's what has to happen. She's been walking around. She'll feel so - She's shredded, dude.

1:40:42And just living there. You see both bicep veins. She's like stage ready right now. Yeah, always. Walking around stage ready. Always. That's nuts. The fact that she was able to conceive - Yeah, that's impressive. She's got those genetics, which only means we gain body fat. She's going to be like - Well - Is she going to blow her mind? I'm glad you said that. She's going to be so strong. I'm glad you said that. Okay, so the audience knows most of the time when someone's down in the 18, 19 % body fat is female, we tell them to gain body fat and they need to be up in the low 20s. She's probably somebody who can carry herself around 18, 19 and actually be really healthy.

1:41:13If she was able to conceive at 11, 12, 13%. She'll be able to be a lower... Still defined. Yeah, oh, she'll still be. I'm telling you right now what'll happen is... She'll like the way she looks more. She will because she's going to... And if she does a reverse diet correctly, good programming behind it, she will build a body that she's more excited about and she'll be in a healthier place. That's right. So, I mean, so long as she, I think, lets it go, I think that's why I think it's such good advice that it's like outsource this. Just trust the process from somebody that you trust, knows what they're doing, allow us to take you there, and I think she'll be so happy at 18%, 19 % body fat.

1:41:50Our next caller is Derek from Florida. What's up, Derek? What's going on, Derek? What up, Derek? How we doing? Hey, guys. How you been? Good, man. How you been? Let's hear this update. I'm curious. You look different, dude. Yeah, I got real, real fat. I gained a lot of fat. No, bro. I see the guns, dude. Get out of here. What's going on? How can we help you? So it's been about four and a half, five months since you guys gave me some advice before. Stopped burning myself out. Stopped doing too much. Upped my calories. All good things. You guys gave me MAPS Anabolic. I went through that. I didn't really know where to go from there, so I ran it back on Anabolic Advanced.

1:42:28And I'm in the middle of that now. I got about three or four weeks left, I think. I'm heading into the last phase now. I started TRT treatment. I kind of felt like inclomiphene wasn't really doing it for me. I started that back in July, so I'm at about 12 weeks now of treatment. And like I mentioned before, I took Adam's advice and reverse dieted myself up to 3 ,200 calories per day. As a reminder, I'm 6 '2", so a little bit bigger of a guy. My results, my weight did increase. I went from like 235, 240 up to about 250. My handheld body fat calculator is showing that I've lost about 2 % body fat, but I'm still over 20%.

1:43:12So, you know, not really where I want to be yet. I'm sure my TRT had gave me some water retention, things like that to cause some of that weight gain. I have received compliments on, you know, as you mentioned, the guns and some body changes, but I feel I have a long way to go. So here's my question. I wanted to try to lose some of the excess fat. I'm still carrying a lot around my waist. My arms, my legs, my chest, they're all great, feeling pretty solid. But it's been a fighting battle on my waist since my early 30s. It kind of makes me look more dad bod and not so much fit. I don't want to lose what I've built, but I also don't want to keep gaining a ton of weight.

1:43:52My goal isn't to be ridiculously ripped, but I'd like to be maybe like 15, 16 % body fat at the end of the day and more at a healthy weight. Should I, should I do another one of your programs, uh, outside of anabolic? Should I, should I run that back? And in doing that, um, should I start cutting back my calories now? Uh, considering maybe I, I, I, I just, the weight gain scares me. Let's put it that way. Um, so leave it at that. And I'd love to hear your guys' feedback. You're ready for a cut. Yeah. Yeah. Easy. I, I want not dramatic and i want you to toggle back and forth between mini cut mini bulk so it looks like a 2500 calorie down to 2500 calories for like say two three weeks and then give yourself a surplus or at least back up to maintenance for a week and then go back to three weeks in a cut and then do and just keep toggling go three one yeah so three weeks in the cut at 2500 calories and then go back to maintenance 3200 for one week and then go back and just keep toggling like that and you're gonna You're going to go nice and consistent down in body fat.

1:44:55Yes. And you probably won't lose muscle and feel pretty strong. Programming, you could do symmetry, I think, would be a good follow-up program now that you've done an anabolic and anabolic advanced. I'll send that to you. You're doing great, dude. Yeah. You're doing real good. Yeah. You are. You're in a good place, too, right now. Because I think before, your calories were quite a bit lower, especially for your activity and size. So now that you're up to a healthier place, you're still not hot. I would not consider these high calories for a guy your size. Like that's still on the lower end, but at least healthy, good range enough that we can play with cutting a little bit.

1:45:27So, but I wouldn't cut you dramatically because you're in fact, you're on TRT most, as long as you stay consistent with your training and those are good whole food, good calories. Good protein. Most of that is going to get partitioned to building muscle. And so we just want to cut a little bit and that'll help lean out, you know, for a couple of weeks and then put you back to surplus. That'll hopefully keep you keep the muscle or even build a little bit of muscle and that you're just kind of toggling back and forth. shaving down yeah you'll drop you'll probably drop five percent body fat in maybe four months uh five months over that process or less or less but i'm giving you kind of a long range so it's going to feel like a nice consistent workouts feel good especially when i go up to maintenance for that week i'm feeling stronger and just nice consistent getting leaner process and i want you to just the only thing i want you really to measure right now is just use your waist circumference around your waist yeah just pay attention to that yeah and if and because you you could potentially please just weight stay very similar because you've got a lot of good muscle and you might just keep building a little bit.

1:46:23By the way, reverse diet and you went down in 2 % body fat. That's great, dude. That's incredible. You've done great and you're in a really good place right now. And yeah. And I think the thing that will be encouraging is to just keep an eye on that waistline and see you probably hang on to all that muscle and just slowly drop your inches off your waist. Now here's a way you can mess this up. Okay. One way you can mess this up is in that week of maintenance, instead of going up to maintenance, it's like, this is my week of cheap meals yeah don't do that and then it goes like crazy and then it washes out the difference great point and then it could turn into a like you know we kind of just maintaining because it's three weeks of a cut and one week of a massive surplus i'm so glad you said that don't take the what i'm saying is your maintenance or bulk is like a eat whatever the hell you want that week because she's right it's literally controlled it's still controlled yeah you're just up to you're just going back up to 3200 calories okay one question on the follow-up on the the diet part of it.

1:47:14The way I've been working it now is I've been averaging 3 ,200 throughout the week. So I still have the cheat meal at the end of the week. I try to bring my calories back on that Saturday. And if there's a reason that we have a barbecue or kids out in the pool and there's drinks around, I want to still be able to have some flexibility. So I've just been, okay. I just want to make sure that having those fluctuations. Totally. I don't have to eat. Totally. Okay. No, that's fine. Just know that now the average is 2 ,500. So it's same strategy, and you still can have a little bit of that flexibility on those days, totally.

1:47:50But in that three-week, quote-unquote, cut, your average needs to be 2 ,500, which means maybe some of the days are 22 because you have a day that's 3 ,000. So it needs to average about 2 ,500 a day for those three weeks, even with that built in. And then on the – now, if you can, try and make those extra days on the week where you're more at – maintenance, but I understand that life doesn't always work out that way. So it's totally fine. Just make the average 2 ,500 and then go back to maintenance on the 32. And just, you know, not to throw a wrench in this, but just, uh, cause you don't have to do it this way.

1:48:22But in my experience, the easiest way to do the cuts is to cut the carbohydrates down during those weeks of the cut. It's just a more black and white kind of easy, simple, especially if you're not trying to like, you know, macro count everything. It's like very easy kind of way to cut calories for some people um so that's just one approach doesn't have to be that way though yeah that's kind of what i was thinking i don't really want to take away from my protein and when i cut fats i kind of feel like garbage same same here so yep yeah dude you're doing good all right awesome yeah awesome symmetry what kind of program is that i haven't researched it much is that like a three day a week still or more uh symmetry i believe is more uh it's very unilateral except for the first two weeks it's five days a week right is it five yeah yeah does that work for you yeah you have Yeah, yeah, I can make that.

1:49:09Yeah, because you're following anabolic advance, which is more days a week than anabolic. So, yeah. No, symmetry. You're going to love symmetry. We'll send that over to you. And then after symmetry, go back to anabolic. Okay, cool. And I want another update because I'm excited what happens right here. Yeah, dude. I think you're going to be really happy. You're killing it. Yep. Guys, I'm going to come back jacked as hell. You're going to love it. Yeah, dude. I like it. All right, man. All right, Derek. All right, well, thank you guys. Appreciate it. See you later. it's so funny when people say dad bod uh because the truth is when they do that data it's not that women like dudes with a belly women like dudes with muscle who aren't shredded it's typically what it is yeah so it's like any since some guys around 18 percent uh 19 percent isn't supposed to be just a fat no no like deer belly you just look strong yeah you look strong and yeah, you're just not like shredded.

1:50:01You look like the average person would look at you and go, oh, he works out. He goes to the gym. You don't walk in and people go, oh shit, he probably competes. You go, oh damn, he lifts weights. Like that's to me what that looks like. That's right. Look, if you like the show, come find us on Instagram. We'll see you at Mind Pump Media. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic.

1:50:36Nine 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 resources at mindpumpmedia.com. 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.

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