2724: Fix Your Gut, Fix Your Body - The Benefits of Probiotics

37:54You're such a chimp. He's a gorilla grip. He's got his big old hands. He's a total classic mesomorph. Heavily muscled. You're around him. Justin, I know you're around a lot of gymnastic parents. Have you guys had any situations recently with all the parents that you've been around? Have you picked up dad tips or any dad hacks? Anything that you picked up from another parent that you went, oh. getting their kids to just period like anything in general like you know the last time you've seen something that somebody else did and you're like oh that's cool or i like that like i like i want to implement something like that um just like a stadium chair i was like oh that's cool like that bro not like that that's brilliant yeah i was like wow i gotta get a bench for four hours i know my back was hurting i was like you really figured this out guy what kind of snacks you got not when I was not when I was thinking stadium chair and snacks no I just I'm always kidding I mean we just had Sean Stevenson in the store in the shop and I was telling you asking him a question in there I wanted to hear about his experience with his kids and and I'm always looking for that especially parents like people that I can relate to as far as like you know the business the success that he's had while also raising kids and everything like that.

39:14So can you remember the last thing? Or has there been anything? Not really. It's more like because everybody has their own dynamic. It's like unique to them. And like a lot of times it's they do a lot. They're obsessive over multiple sports and traveling. And like so a lot of the parents I tend to hang out with are kind of like, I mean, they're very into what their kid's doing, but then they're like gone. They're going to go take him to soccer. Now they're going to go take them to this traveling team and this one. And, like, I'm trying to figure out how to kind of keep them focused on the one thing.

39:54And then, you know, we have good conversations about, like, their training and, you know, what they're doing nutrition-wise and all that kind of stuff. And they ask me a lot of questions about that. I mean, that's a good point, though, too. Okay, so I guess I'm going to reframe this even differently. Yeah, I'm trying to think. Because maybe life advice I don't really get from that. No, not even that. So like, maybe that's like, cause what you said, like you learned from that, just you're doing the, like I'm doing the opposite. Cause I can, I could make cases for that too, where I see like, where I see a parent.

40:21Yeah. What not to do. You know what I'm saying? Like, can you remember the last thing that you've seen or that made you go like, Ooh, I need, I need to pay attention to that. Cause I don't want that. You know, what's crazy on the data on some of that involvement is the, so you guys know the whole, like you've heard this before, right? I see the strain that really puts on. So you've, you guys have heard this, right? Like when you're married, a mistake people often make is they place their children above themselves or above each other. So what you find in the data is when husband and wife prioritize each other above the kids, the kids have a better outcome.

40:54Everybody has a better outcome, which is counterintuitive because when you have kids, you love them so much. And I can see in some ways you'll love them even more than your spouse in some ways because they're innocent, they're kids, all that stuff. where it's like no no kids come first kids come first and when you look at the the data if you place your kids first uh then actually they suffer as a result you know why i think that's so hard i think that a lot of people are in tough marriages or relationships and then they have the kid and because the kid is so much to focus on it distracts them from the root issues and and And then their relationship seems to get better because maybe the fighting isn't as bad or they're not.

41:41Because they're busy. Because they're busy. And they're both probably good people and they want to have a good kid. And so they're both kind of attacking that. And so they think that the kid has helped the marriage. But really all it really did was put that to the side. So you see divorce spike when kid moves out. And I bet you that's almost always that's the relationship where that happens. is like they never really addressed the problems in the relationship before the kids. The kids just created this great distraction. And because they both cared about being good parents so bad, they just said, oh, we'll forget about our marriage and we'll just focus on this thing.

42:14I think that's a valid theory. I've seen data on this. So of course, let's look at data. And if you have a not good relationship, adding kids to it typically makes it worse. But here's what the data also shows that a good relationship can often get strained when a child is involved and it's typically well let me ask you guys who is the one that typically is challenged the most with placing the child above the marriage husband or wife mom or dad it's typically mom and and and it's and this is where the this is this is what the data shows mom suddenly becomes a mom yeah now my kids are everything yeah husband is down here yeah and so then husband becomes resentful towards mom doesn't know how to verbalize it because meanwhile well she's taking care of the kids right but and then you feel selfish because you're like well you know okay well she's with the kids sitting in the back seat and this causes big problem and it's typically mom and the pro and what makes it so challenging is if you tell a mom this good luck yeah good luck saying hey you put your kids above love your husband she's like well yeah it's my kids you know of course they need more you know this that and the other so that's that's what the data shows i mean a lot of female clients i trained they were aware of that i mean because i remember that being something that i would i would communicate when i get a mom that i was about to train and it always hit home when i talk about you know your whole life you probably put all these other people above yourself and it's time to take care of yourself most of them were pretty aware of that i'd have to say that in our in our house it's it's it's different i wouldn't uh katrina was like i remember a part of what i think i was you guys do a good job prioritizing each other yeah she well she was very adamant about that from day one like she was just she likes makes time make sure that you guys yeah she was always that uh it's us first you know it's us it's us versus him versus like it's it's him and then us it's it's us you know and so since day one she's always you know prioritized um our related and she's been good about that even before max like because i i'd say our you know our work was our baby before uh before having a son and like she's i've always deferred that power and control to her like hey when when you feel like we're not connecting enough or doing enough like you don't have to talk to me about it you literally just plant you just say you're not you're not going anywhere we're going here on and i'll always concede because i trust you to see that better than me you know um and and let me do what i do really well which is bury myself into the thing for us and then and then you pull me up for air when you think that's awesome do that yeah corny's always been good about that too it's just like i think sometimes because we divide and conquer and we're like we look at it so much that we're a team uh and that there's times too where it's like we have two kids and so one has this event over here and then you know one has this here and like how can we uh you know be most effective with this and so sometimes we'll get into this like uh enough of these events happen where we're separate and we're separate and then it becomes a bit of uh strain and we don't realize that that's adding up and like it's sort of like to get on top of that and really prioritize the dating again i think that's something where it slips but we i we acknowledge it i i literally once a week yeah we have to prioritize it sounds so silly but it makes a huge difference it's you know i for us i think it's easy but i've i've often said this to katrina when i think about you guys with multiple kids because i think about like one of the things that makes it really easy is that like at all times katrina's mom is available for us to do that but i don't know if i handed her a six-year-old and a newborn by herself uh or if you didn't have family like that yeah like so then then it would be really really tough like we've always talked about it's like man we're we're really blessed that we've got family we've got our mom we've got but it's like but if we had two it would throw a curveball in it because it's not like i i can't see her mom taking a newborn and max would be a lot that's a lot for her her mom especially in all day like we can just take off for a day or two uh and so that would change this up a lot and so i think that would and then then it only gets more as they get older and do sports in different directions and it gets super complex it's like okay when i have family nearby well okay get a nanny i can't afford a nanny well what do i do now and so what some people will do is you'll have families doing life together and they'll work with each other.

46:42So, Hey, you know, you know, Wednesday nights, we'll take your kids Thursday nights. We'll take your kids, but it has to be. That's been, I guess if I want to go back to your original question about like with other parents, I started to be more open about offering that, like we can take your kids practice. We can, you know, provide whatever, like they can stay at the hotel with us, you know, when we travel here, like we offer it first, as opposed to like, you know, just kind of. And they tend to give it back. Yeah, and it's reciprocated. And it's been very helpful, especially now we have to travel more with like the school.

47:18It's like 45 minutes and, you know, it's been a pain. The scheduling has been a pain. So that helped. I wish, I mean, Sal, this isn't for you because you saw this, I think, better. And I'm curious, Justin, if you, what you were like. Like, I wish somebody would have communicated to me. I probably would have been less of a pain in the ass to be with in my 20s and 30s. If someone would have really communicated the value of family with raising kids, it seems obvious, but it really wasn't that obvious to me. Yeah, give yourself some credit though, bro. You didn't have the greatest example. I know, but I wish someone would have hammered that home to me because then I probably would have had way more patience even when I didn't have a kid of the value of that where I was such a little brat of just like, I don't want to do this.

48:05Like this is like the, like I really meet with the family. Yeah. Yeah. Why, why are we again? We were just there three days ago. Like, you know what I'm saying? Like again, like, yeah, I don't want to go to like, I was, I was such a little brat about that because I didn't, I didn't until having my son, I didn't see that. And then I'm like, okay, I can't be alone of the only person who didn't realize how important and how valuable. And then just the power of that, the power of, of the family dynamic and community of having a grandmother and aunts and uncles that, that all have a relationship with him, not just for him and the value of what it's originally, but then to what we're, how this conversation started, just how important it is that we stay like, like that.

48:48Like, and I got to add something to this because you also are, have become this you particularly or specifically flexible with the fact that he's with people that may not completely mirror all of your exact, like grandma's going to buy him a toy, give him some candy, or maybe he'll watch more TV, whatever, because that could also be a problem. You could also be like, no, we're not going over there because then it's not going to be exactly what I want. I find my, I resist. I've heard you talk about that. Yeah, yeah, I resist that a little bit, and I know I have to. It's easier now that he's at six because I feel like I've built a foundation.

49:26It was harder when he was like two, three, four when I felt like I was laying that foundation. But I've heard you, over the years, I've heard you go through this process. Yeah, it's been a process. Loosening up. Yeah, it's been a process. And I'm sure a lot of other parents struggle with this. For sure, we've had callers that have said this. When you're trying to lay these new set of values or foundations or beliefs or nutritional habits or movement habits or non-television habits with your child, and if they're integrated into a family that doesn't value any of those things very much, it can be really challenging.

50:02But what I love is that if, you know, it was a little bit of a push and pull for the first, you know, five, six years, once you establish that, it's actually really easy. It's so cool. Like, it's so cool to hear stories of them telling me, like, hey, we asked him if you want to go to McDonald's. He's like, no, I don't eat that or I don't want that. It's just like, ha, ha, ha, ha. Make the kid happy. Yeah, no, I mean, I love it. I love that they can offer or try those things, and they realize that he doesn't even care. That's my son. Does it have red dye? Yeah, yeah, yeah. No, I absolutely love that he's like, but early on, it wasn't like that.

50:40So I get you for sure. Speaking of integration or whatever, I have now, I've told you this last couple times, so Green Juice now has made it into my regular daily repertoire because we have it here in the studio. I've been using it pretty daily. And it's interesting. Every time I use it consistently, I'm always like, why did I stop? and it's a nice feel good product. And we talked earlier about - Just need reminders. Yeah, and we talked earlier about probiotics. What goes along with that is creating an environment that fosters good bacteria growth. And the Organifi green juice is one of the things that'll do that.

51:12It'll feed good bacteria. Would you pay a premium for it to be in a ready to drink? I'd drink it, yeah. Yes, but I wonder if they'd have to add things to prevent it from degrading or something like that. There's complications with keeping things in liquid form versus it being freeze-dried or in a dried powder in terms of shelf life. Oh, I wonder if that would be a – Because I don't know any company that has a ready-to-drink green juice. There are, but they have a shelf life typically, and it's not – Because I know I would. Because it's real food. I would pay a premium for that. Yeah, they're perishable usually.

51:48I know it would ramp the cost of extremely high, though. I mean, I think the average person would be like, forget that. Give me the powder. But they're so convenient. You get the little packets, the organic packets. I know, but look at your elements you guys all drink. Like, now that we have the ready-to-drinks. I know. When was the last time you mixed a packet? I'm a sucker. We do it at home all the time. Oh, do you guys? All the time. Oh, I still rarely. Now that they have the ready-to-drinks. Yeah. I mean, the only way you'll get me using the packets now is if my ready-to-drinks are gone. If I actually dip through all of them and then it's like, oh, damn, I'm out.

52:18now i gotta use the packet because i i love the fact i use the i use a little organifi packets the little single serving yeah yeah i mean those are they are to a bottle of water yeah i don't yeah the bottle of water makes it i typically don't have one of those bottles with me that's why i think that's why i'm bringing that up is like i'm always like look you know ever since we moved to the new house one of the like like there's a there's a couple things that i did and i know justin you're in the middle of still building yours i can't stress to you these little details of making sure as you are building your thing from ground up you have it like having a purified water on tap.

52:50Oh yeah. One of my biggest pet peeves was filling up water jugs or water bottles all over my house all the time. Oh my God. I just. That's one of the first things in the morning. And so Courtney has done a really good job of like, like we don't have any plastic bottle. Like I'm the worst. Like I'll go buy a plastic water bottle. Cause I'm just like convenience first. first but so i'm there like helping her get the kids ready for school and filling up their water ball and it's like they don't fit like in there perfectly so you can't just leave it in there you know like i want one that's like big enough so you can have like a big yes um so so it's easy to put in there but yeah such a pain dude you have reverse osmosis yes do you remineralize does it add minerals to it uh i i have the one that doug has so i don't know if that yeah no you have to add that to your device so you could buy trace minerals and add a couple drops to like a couple gallons of water and get it yeah that's what i do otherwise it's just water yeah so is that necessary if i'm still doing things like element and green juice probably not yeah i was gonna say i didn't think i didn't think it was that big of a deal if i was doing if i was doing stuff like that obviously that was the only thing i drank but i drink i always get an element or a green juice in a day but i mean that little things like that i'll tell you like i think about all these little yeah that would be a hack for me it's not crazy it wasn't crazy expensive it was just a matter of planning it like hey i want this sink is gonna be dedicated to the water purifier reverse osmosis that and it's the charging station like specifically i have that all mapped out because it's just like the the kids devices and things for school and all these things and like dude i need it organized and i need it all in one place plus then i could be like put it in the charging station and then it's dedicated to that so the rest of like the house it's like there's no electronics anywhere else i'm i'm i'm passing you almost a year right of being in this place and if you were to ask me to list these things, it would be all these quirky, dorky little things.

54:41Dimmers. I have dimmers on every light switch in the entire house. That's a big deal. Which is like - That's a big deal. It's such a little thing. Yeah, but it's such a dumb little thing that they don't build the house like that unless you say something. You're like, I want every light switch in here to have a dimmer. Every single light switch in the entire house has a dimmer to it. The stupid reverse osmosis water thing. I've got the cubed slushy ice, which was such a big deal. Oh, yeah. We have an ice maker. The little type. Yeah, that's a - huge deal you know what i'm saying it's like these are the things that i go like this was the best investment ever in the house you know what to the light dimmer thing if you don't put the right light bulbs yeah in your in your lights with that if one of them is wrong you'll get this weird sometimes flickering thing going on which i have to figure out now in my house because it happens in my house it's like one of these lights is doing this i gotta go i learned from our our truckie place because of all the light bulbs switching me to do like when we that was the other thing i did when i bought it was like i stocked up on like backup plan i have a backup storage for every bulb in the place so that if that happens this is the most dad conversation no the only thing more than that is like talking about barbecue or directions yeah you know what i'm saying or new shoes that you don't need to lace yeah what kind of antacids are you taking well i just i just think because i know justin's in the thick of this right now and i i literally we just rolled i can't believe it's been a year we just rolled past a year at our place and um You know, I mean, I love all of it and it's, and it's awesome.

56:04It's beautiful, blessed, all the things, but it's like, when I actually think of the things that like, those little things, yeah, that give me the most joy. They're not things that'll cost the most amount of money. It was just thinking through that. Like I value that a lot. And like your charging station is a great example of that. Like making sure you have something like that. You're like, Oh, this is such a, yeah. I think the, the, the, everything has to have a place. And that that's my mentality. Like going into a new place. Like I want organization and like cohesion and, and, you know, So them taking shoes off, it's like you put it right here, right?

56:34Because it's like this pile that I'm constantly like. God bless my wife. She is so. Oh, my God. She's gifted. Yeah, you don't care about none of that stuff, too. Well, I care about it, but I suck at it. I'm just not good. Hey, that's good for us. I want somebody else to do it for me. I'm so blessed. The clutter kills me. So my wife is so gifted in how she designs and organizes the house so that it's both aesthetic and it's also practical yeah and she makes things look so like i would be the worst oh my god my house would be bare walls there'd be just chairs and tables yeah and nothing and i'm a little neurotic with that are you yeah you'll see yeah it's very design like heavy i i don't have an eye for that at all i don't think i do either i but i i value it and appreciate it you know i'm saying so well i know you and jessica and you would share yeah she likes to send you stuff yeah i'm an idiot so she goes adam do you like this yeah it's good but you got you reminded me you just reminded me of something about like little quirky things my grandmother used to have toilet seats that were cushioned yeah i used to remember those i had a grandma that had those i love those because they stay warm do they make those anymore cushy tush probably oh they have to they have to be somebody i'm gonna buy some okay but i you know one thing i never understood was the carpet around it why Why would you ever do that?

57:59You have carpet around the toilet every time you fly. That's still a thing. That's still a thing where you have the carpet right there. It's because your feet, you want them to be warm or whatever. Yeah. You got no cushion toilet seats. You know what I didn't do? I didn't do in the house because I actually didn't do a lot of, I would have if I redid bathroom floors and toilets. I didn't redo those. When I do, I will do heated floors and a heated toilet seat. Because I get up and pee and go to the bathroom and I sit all in the middle. And there's nothing like, we're winners here now. There's nothing like cold, cold ass cheeks on a seat at two o 'clock in the morning.

58:32I can't believe that. You're like the most confident man I've ever heard. I know. That just loves to talk about how he sits down to pee. Respect. That's just like. Oh, there you go. There's your cushioned seat. Whoa, whoa, whoa. There's a$91 seat? What does that one do? Yeah. I don't know. It has a gel seat. Oh, God. You know why? Super comfy on here. Ooh. You know what I think is what seems kind of weird about him, Sal, is the cleaning, the cleaning of it. You'd have to have a material that really wipes good clean. It's vinyl. It's vinyl. Yeah, just spray it down with some Lysol or something.

59:03And you're good. But they stay warmer. That's what's nice about those. You need a Japanese toilet seat. A Japanese toilet. The crazy ones that have like a million buttons. Oh, yeah. They have heated seats. They have bidet. They have air drying, all that. They're almost too much. Yeah. I've seen some of those. Yeah. Hold on. You air dry your butthole after you... Well, yeah. If you have a Japanese toilet, it'll do the whole thing. It has like a blower on her and everything. Yeah, yeah. You've seen those before. I have, but I've never air blown. They sit there with a nice little brown eye whisper.

59:34I mean, there's times where it would be nice to have that, but that's like, you got time. You know what I'm saying? You know those dad moments where you go to the bathroom and you're like going to the bathroom to get peace? And so you're planning on like a 30-minute rest of your break? Like that's where a toilet, like that's awesome. You know what I'm saying? I've been banned from the long toilet visits. Can't do it anymore. It was such a huge fight. Oh, my God. It's so bad. It's a fight. It's your safe space, dude. Yeah, but it's just. You submitted, huh? You gave up. Well, it's just. I stuck my ground on that.

1:00:02She makes good points. This is. I staked it. You want a she shed? I'll build you a she shed. This is my space. You're not taking this away from me. You can have a lot of areas. You can't take this from me. This is my time. This is my only time. I need to get away. She made good points. All right, fine. Whatever. You know why? You know why? You abused it. You faked it too many times. it's not even that it's just you're there so it's just like you know nobody's around where is he yeah I realized I spoke you gotta be a little elusive a little mysterious that's all I stopped oh wow the best electrolyte powder is Element it's got the right amount of sodium to make a difference no artificial sweeteners no sugar add it to your water tastes great go check it out go to drink elementee.com forward slash mind pump with that link you'll get a free sample pack of their most popular drink mixed flavors with any purchase.

1:00:56Back to the show. Our first caller is Jerry from New York. Jerry, what's up, man? How you doing? What's going on, guys? What's happening? Good. How's it going? How can we help you? Here we are. So, um, I sent the email in a few, uh, about a month ago. Listen, I can't put weight on no matter what I do. I've done every freaking split you can imagine. I eat like a house, but I also move a lot. Super active. I do like 18 ,000 steps a day. Yep. I play basketball once or twice a week. Oh, that too, huh? What's that? You do that too, huh? On top of all. I do. Oh, that's a lot. On top of that. But I'm in construction.

1:01:33I'm in the construction in the city. So, you know, I'm lifting sheetrock all day. You know, metal studs. It's just a ton of stuff that I do. But no matter what I do, right now I'm focusing on compound movements, you know, two or three times a week. About 45 minutes in and out. Decent rest periods, you know, a minute and a half to three minutes. Figure I eat 3 ,500 calories a day. I can't get results no matter what I do. You're not getting stronger either, Jerry? I wouldn't say that. I would definitely say I'm definitely stronger than I've ever been, ever. Even in my 20s, I'm stronger now in my mid-40s than I was now.

1:02:07Good, good. Strength is going to lead to size eventually. So at that point, then it becomes a calorie gain. There's a couple things you could do. You could stop the basketball, but it sounds like you enjoy it. So, yeah, I won't tell you to do that. The other thing you could do is do less in the gym. I wouldn't do more than two days a week. Three days a week is probably too much. And then I would really consistently, consistently, every single day, eat 35 plus 100 calories. Because what's probably happening, and I'd love your feedback on this or your opinion, is you're probably some days eating 35, some days eating 3 or 25, sometimes eating 4.

1:02:45So it might not be averaging as many calories as you think. That typically is what happens with people. So I would always go 35 minimum up to 4 ,000, lift two days a week. And if you keep getting stronger, the muscle will come on your body. Yeah, too big. You're literally describing, I mean, I wasn't in construction, but I was carrying weights around all day as a personal trainer, eight to 10 hours a day. So like you, I was burning. I was making 15, 20 ,000 steps every day. Then I was training three to four times a week. And then I was playing basketball at least two times a week. And same boat, just couldn't.

1:03:19And I mean, I think I was eating like 4000 calories and I just felt like I couldn't I couldn't gain it all. A couple of strategies that are a bit controversial that I'll share that were for me. I just I had to find places to sneak in calories. And so this was a time where I started drinking like the fully loaded sugar rock stars like pre basketball. I know that's terrible health advice, but I mean, I had to find ways that I could sneak in an extra 400 calories. And I try to make sure I did it when I was doing activity like that, because when you're when you're playing ball, I'm sure you could play for a good hour, two hours plus at high intensity like that.

1:03:57I mean, that's that's super aerobic. And that tells your body it's tough to build muscle while you're doing something. And so the one thing that will help it doesn't ensure that you're not still going to have a hard time, but will help it is making sure you slam some liquid calories right before and right afterwards. Now, in a perfect world, you do something healthy, you blend a shake, and you have some fruit, and that would be the ideal advice. But I know how, you know, I don't know what it looked like for you, but playing basketball was sometimes last minute. I'm in the gym, like, oh, the right guys are playing.

1:04:28I'm like, I just grab my sneakers, and I go right in, and then I'm playing. Like, a lot of times the only option I had was, oh, in the refrigerator they had a, you know, rock star. I just grabbed real quick, and I would pound it. So that a lot of times will help you sneak those calories in when you need it most right before you play. And just to add to that, you know, if you have sugar before you're very active, it does, and this is controversial, but this is just what the data shows. It largely negates what we would consider the negative effects of that sugar intake. So the insulin spike and all that, like if you have, even if it was juice, which is the same thing, people are almost the same thing because you're so active right afterwards.

1:05:10You don't get the, a lot of the negative effects that you might get from a large intake of sugar. The other thing you could do, Jerry, is if you could have dairy, are you okay with dairy? Yeah. It doesn't bother me that much. Oh bro. If you had a quart of whole milk every day with your meals, you drank a glass of whole milk with every meal, that's an easy 400 extra calories plus protein in that. And that's real easy. That's a real easy way to add extra calories, and it doesn't feel like you're eating a ton more food. I mean, the common thing you're hearing from us right now is sneaking in these liquid calories, which is kind of the opposite of what we normally tell people.

1:05:46But when you're in this, yeah, when you're in this situation and you already feel like you eat a lot of food, it's tough to just eat more food. You're already stuffed. And so finding places that you can slide in the extra two 400 calorie drinks, like even if it's like after a meal, slamming that milk down or right before you work out or right before you go play ball, slamming that sugar drink like those things will. because it is it's purely a calorie thing you just if you ate let's just say you know for argument's sake 5 000 calories every single day you'd gain weight you just would you but it's like you move so much and you're active you play ball uh you're just at a place where it's really tough to stay consistently and then the other thing i would i would also say well we didn't ask you but it's so so paramount that you hit protein consistently so i don't know if you do if you're good about that or not but that's yeah i'm up i'm around 100 and i weigh about 185 i'm around 180 to 190 in uh grams of protein per pound of body weight consistently if you do that consistently and then just sneaking those calories in you'll be good that's that's the secret to this yep and you you suggest that you suggest just do the compound movements the five compound movements i do like yeah you're actually i had back surgery so i try to be careful so i do the trap i do the trap bar overhead i'll do some sort of row not consistently like a bent over row but whether machine row and then i'll do goblet squats because it's either my back or heel elevated and then i do some sort of uh but i miss one i don't know you do and i think you're good you're yeah you're listening did you hear our great eight episode we put eight exercises on there yeah and there's a couple you could modify uh like barbell squat if that bothers you can modify that especially if there's a belt squat if you go to a gym with a belt squat that's great for people with back issues uh but yeah so the one way the one that's the machine right it's and belt hooked up to it.

1:07:32That's right. It's a really, really good replacement. You can load it a lot, and it doesn't put that stress on that low back. Pulls on the hips. It's a great option. So are Bulgarian split squats too. So there's a lot of other things you can do. But actually, when you said what you were doing lifting-wise, I don't think you're far off from an ideal workout. You're only training three times a week. I think Sal's right. Maybe scale a little bit back. But you're only in there 45 minutes. You're doing the big lift. You're doing the good lifts. I don't think it's your workout. I think it's purely calories.

1:08:02It's just getting in enough calories consistently. And not putting too much body fat on with that, right? Well, yeah. If you go crazy with it, you'll put on a ton of body fat. But honestly, I think, let's just say for the conversation, you were averaging 3 ,500 calories a day. That was your actual average every day. You went up to 4 ,000, you're not going to gain body fat. You'll just build muscle. Okay. 500 extra calories a day is not going to make you fat. Right. all right that's perfect yep yeah you got it man yeah keep us posted jerry i'm curious i'm curious how this goes for you i know i know how challenges can be trying to eat like this all right definitely will i'm gonna i'll email you as soon as uh i'll give you some progress updates i appreciate it yeah you got it my friend all right get back to work thanks thanks guys yeah bye-bye yeah oh sorry he's uh could he be more new york while we're talking he's looking around who's looking at you.

1:08:55What are you looking at over there? Very shifty. Yeah. No, listen. It's a uncommon question from a middle-aged man. You don't often hear that. This is usually teenage boys go through this. Yeah. But I've worked with the occasional blue-collar worker, and the amount of activity that they do is insane. Oh, and if you pair that with two days of basketball a week? I know. When you're playing picket ball, you're playing for an hour and a half, two hours, easily every time and high intensity so you're burning man i remember as a kid i was you know 16 year old kid who works out and is fit and in the summers i'd work with my dad and i would be toasted by the end of the day it's just what i just wasn't used to it and these you know 50 year old men would smoke me because for 20 years what they've been doing you know so adapted it is very you're just active all work work work work all day long it's a tremendous amount of calories yeah i'm going to add one more thing if he listens to this that's a bit also another controversial piece of advice for someone who's asking a question like this he's at 13 to 15 body fat sometimes what i'll do i will go in a little cut first because he's already struggling to hit calories and then i'd say if that's really hard right now why don't we do this let's just keep your diet tight stay hit the protein intake allow yourself to lean out even more get down to like seven eight percent body fat and then go the other direction and sometimes just going in that deficit for a while like that creates that appetite where you're like oh my god i'm so You know, the challenge with that is he may notice fatigue at work and all that stuff.

1:10:19But honestly, he also might have been re-comping. If he's getting stronger with what he was doing, he's just not seeing the scale go on. It's very gradual. Our next caller is Luke from Tennessee. Hey, what's up, man? How you doing? What's up, dude? Good. How are you guys doing? It's a pleasure to be here. I love the show, and thanks for taking my call today. You got it, dude. You got a professional setup there. What you do? I'm in sales. so uh it's kind of work from home type gig uh i'm kind of in the field and out on the road a lot so nice but yeah well thank you um so yeah just to kind of get into it um i could just go through my email real quick um you know basically i've been lifting off and on since high school i'm 43 years old now uh you know pretty usual throughout my life kind of yo-yoed up and down and weighed a little bit uh but over the past year i've really buckled down and solidified more fitness as a habit and uh it's really helped i started doing um a maps anabolic advanced i did that uh i just finished that actually about a week and a half ago and um i was kind of looking where to go next so i reached out to one of your uh your reps and they recommended maps 15 advanced i was a little bit curious about that just going from the amount of volume and maps anabolic going to maps 15 and if that's going to be something that's going to i don't know if i can modify it or because my my goal right now is to get up to 190 pounds and i'm at 183 right now so um i don't know should i modify it or should i just stick with the plan and go with it as is or is there a different program that you would recommend well let's get to the bottom of why they probably went that way to you let's tell me a little bit about lifestyle like uh what's your work i mean sounds like you do work home at on sitting at a desk so what else you got going on kids what you got anything else what do you got oh yeah oh yeah i got got kids uh actually coached their 10-year softball team and um we just started basketball so i'm coaching basketball this year too so our softball season just uh ended yesterday so a little bit more time on my hand in the evenings but uh yeah how's your sleep but sleep's good um typically around seven seven and a half hours a night awesome and then you did now You did maps anabolic advanced.

1:12:34Okay. So that's the one where you train a failure on one week, the next week, higher volume. Right. So, well, so this is the one starts out with the strength phase. We're just really low reps, high, high, high weight. And then I guess kind of intermediate raises up the rep. That's the traditional maps anabolic. So you did the three day a week version of it is what you're saying. Three day a week. Yes. Got it. Got it. And then the last phase was like 30 seconds of rest in between sets. Yeah, that was kind of a grind. Yeah, yeah, yeah. And how did you progress through that? Great. The first two phases, I was progressing awesome.

1:13:08I was reverse dieting at the same time, up to about 4 ,300 calories, 4 ,400 calories right now a day, and I'm maintaining 183 pounds. But throughout those first two phases, I was really gaining a lot of strength, a lot of muscle, and things were going great. Now, like I said, that third phase was kind of a grind, but got through it. And of course, I had to lighten the weight up a little bit, just to make sure that I can get through. You guys have a higher rep count too. Of course, of course. So here's what I think you should do. And here's what I think is going to happen. I think if you follow MAPS 15, the free weight version, which we would say the advanced version, I think what's going to happen at 4 ,300 calories, moving out of phase three from MAPS and a ball at three days a week, is you're going to see your strength go up quite a bit.

1:13:52if you see your strength go up by the second week you're on the right program if you don't get stronger then we can add some volume but i don't think that's going to happen i think you're going to go into it and you're just going to get stronger and stronger and you're probably going to gain weight especially at 4 300 calories sounds like you have a faster metabolism yeah so guys with the faster metabolism tend to do better with a lower volume type of program it seems counterintuitive but it's probably why they led you that direction is if you're eating 4 ,300 calories and you're not really gaining weight, they're probably trying to reduce your volume and see if you can just actually build from a lesser volume program.

1:14:30And I think it's a great idea. I think it's a great strategy. I think you're going to see strength gains right away. It'll feel like you're not doing a lot, but you'd be blown away how little you have to do to stay on. I mean, I don't know if you've heard us. I remember when we first created that program, and I think I was the first one to go through it. I remember telling the guys, like, this is wild. This feels like so little amount of volume for me, but I'm building, I'm gaining. It's surprising. What's your natural body type? Would you say tall and lean, relentlessly, but let's say skinny?

1:15:01Okay. Tall and lean. I'm 6 '1", 183 pounds. Now, of course, this time last year, I was about 230 pounds. So I grinded my way down to where I am right now. Okay. So I'm just trying to build back up, but do it in the right way. I want to maintain my 10 to 12 % body fat that I've gotten to, but I still want to get up to about that 190-pound one. Man, you've done a killer job. If you came from 230, you're eating 4 ,300 calories. You're down to 10. I mean, you've done a hell of a job. Yeah, yeah, you did a good job. Yeah, I think I'll predict that with MAPS 15 barbell version, you're going to see some really consistent strength gains.

1:15:38And then from there, you could go back to MAPS anabolic, or you could try symmetry or even maps 15 performance would be another program. But if you see the strength gains coming, you're going in the right direction. That's, that's the best signal. That's like, okay, I'm going in the right direction and I'm going to start building muscle. I wouldn't, I would, I wouldn't be surprised if you gained three to four pounds of lean body mass by the end of that program. Wow. Okay. And keeping the calories the same too. That's the nice part about where going to mass 15 is you, you probably don't need to increase like that.

1:16:08Now, if I saw you after two weeks and you feel good, you feel strong, but you're not gaining any weight, I would bump your calories. So if we hit week two and you're like, okay, I feel good, I'm feeling stronger, but the scale is kind of still hovering around 183, then we have room to still try and bump if you can. But I know eating 4 ,300 calories is a lot. But a good problem to have, though. Yeah, it is a lot. And I was kind of curious about that. And that was kind of the second part of my question, which you guys kind of answered already. like is there a limit to how far you can reverse diet like that no i mean i mean there is when returns when you start having adverse effects from it yeah you start you start you know your stool is off or you just you feel bloated all the time like you don't feel good yeah interrupts your sleep yeah but if you feel good yeah there's no limit i mean if you as long as you keep feeling good and better uh on your way up i generally have never seen anybody uh a guy unless they were like a competitive bodybuilder, you know, get up to north of 5 ,000 calories and stay lean, generally speaking.

1:17:08I know there's individual variants out there, but you're reaching that, that, that, that top, you know, kind of tier. So I bet I, like I said, I think if you keep it there, you're going to see some nice lean body mass gains. Awesome. Great. Yeah. Well, I really appreciate it guys. I love to hear back from you too. You're on, you're on such a cool path right now. Let's have you back on. How's that sound? Let's have you back on in a few months. I want absolutely all right brother all right take it easy man thank you y 'all too bye yeah when you got okay so 230 down to 183 and 10 that's awesome if his calories were low uh 4300 43 yeah so 43 at 10 to 12 percent body fat 6 183 pounds i think you said uh awesome place lower volume is the name of the game yep someone like that yeah so i don't know who he talked to on our team but that's that's good advice yeah it's good advice yep i mean and here we've talked ad nauseum already about how little volume it takes to even maintain so he's not gonna lose that's for damn sure like what he won't do is go backwards which is always the fear when you're that guy right you've been doing all this volume you've been trained this much you got to this point you're like wait a second they're telling me to do less work so easy to add to right the other thing too is he said and this this feels like this in phase three of anabolic this feels like it for me maps anabolic being our kind of foundational program but phase three he's like i grinded my way through that yeah so it's going to be a nice uh break on his body and allow his body to you know pack on some muscle it's funny too i was literally reading an article today with kevin lavroni remember him from uh the 90s and he said he never could really get away with really high reps because his metabolism was so fast he couldn't build the muscle that he needed as a pro bodybuilder of course we're talking about a pro bodybuilder here uh because he was such a fast metabolism our next caller is andrew from canada What's up Andrew?

1:18:52I recognize you man How you doing? Make sure I can talk here Holy shit How can we help you man? I'll do like everyone else and read my email because I don't know what else I'm supposed to do Hi Mind Pump Crew, I need help solving my problem. I'm turning 36 this year, 5 '7", hover around 200 currently I've historically worked out improperly since high school, never longer than 3 to 6 months at a time I have consistently played a sport, whether it be soccer, basketball, ice hockey, racket sports, also skateboarded, biked, rollerbladed, BMX, skate park kind of stuff, which obviously beat the hell out of my legs.

1:19:35February 1st of 2024, I blew my Achilles playing basketball. This was a huge blow to my life on many levels. Mental battle being the hardest one to come back from. still bugs me every day fast forward to today I've been working out consistently since about May of 2024 that's when I was cleared by my physiotherapist to start resistance training in order to get myself back to normal or some sort of normal basically we set a goal that I wanted to be able to return to playing basketball as soon as possible so this led me to training my legs three days a week for about five to six months. From listening to you guys, I know I definitely was overtraining.

1:20:24I would incorporate upper body stuff eventually here and there, but my main goal was getting my legs as strong as possible so that I could get back to playing basketball. I eventually added agility and mobility training in order to get back in game shape, just basically to get back um at some point my physiotherapist who's also a friend found a protocol for achilles ruptures from from an ncaa school uh 24 i passed that with flying colors so by november of 2024 we set a protocol in place for me to return to basketball and with a minute's progression uh per quarter type thing so that i didn't go overboard because have a tendency of doing that i played my first full game in january 2025 and haven't slowed down since uh i'm sorry guys i'm sweating like a pig right now i'm figuring where i was here followed a couple different workouts using past knowledge uh and also an app called coachify ai results varied listening to you guys uh i was sold on maps anabolic so there was a bundle with that in the six pack abs so i bought that eventually did uh maps anabolic recently finished phase three and and perplexed at my results um i also purchased maps prime around that time and use that every day um i spent about eight weeks prior to starting the anabolic program in the pre-phase in order to really dial in on some techniques and to get comfortable with a much of the lifts um so going through the phases phase one i got stronger and basically every lift i started squatting around 135 by the end of phase one i was hitting 225 comfortably bench went from 95 to 170 and deadlift went up similarly to the squat maybe a bit more a bit less other lifts went up i never really i don't remember what happened with those exactly then i went through phase two and three and often questioned whether I was selecting the right weights and using the right intensity.

1:22:34I found myself eventually becoming extremely fatigued most days and have random unexpected aches and pains in either muscles, joints, or both, adding to that predominantly my hands. Throughout this process, I visited with my family doctor, got blood work done on two separate occasions, February and June of 2025. And I do have those results if you guys want to know specifically testosterone is where my brain keeps going based on your podcast. My weight changed from 190 to 200 pounds in that process, but I don't feel leaner. I know I gained strength because my lifts went up, but I feel like I regressed rapidly after making gains early on.

1:23:20I followed the anabolic program two days a week because that's what my life fits and eventually couldn't even muster up enough energy to go more than once a week near the end. Some days even stretching and mobility work feels like it's too much. Going back to my doctor, she thinks that I'm doing everything correctly and I just need to proceed as I've been doing, Whereas listening to your podcast every day, it makes me wonder what I'm missing. Am I being impatient? Where did I go wrong? Yeah, good. Blood work came back okay, by the way. So I'll pull that up real quick. The only one that I wrote down to mention is the testosterone.

1:24:02So the range they tested was 8.4 to 29 nanomoles per liter. February, it was at 9.4, really low. And then June, I went up to 12.7. Okay, so it's going up. Okay, so it was just too much. That's classic signs of, so when you, MAPS anabolic, phase one is the lowest volume of all of the phases. Even though it's heavy, the reps are low and you don't hit the same areas each time you work out. In other words, like one day might be bench, the next time would be overhead press. When you get to phase two, you start doing full body each time. phase three the volume really ramps up um so i would maps 15 would probably be the program that would have you continuously progress i was thinking maps 15 performance just because it's basketball oh maps 15 performance would be great yeah that would probably be the ideal amount of volume with your lifestyle and how your body is responding that's why you saw good progress in phase one yeah bro you're doing pretty good overall i mean this is also part of you know the part the process too i mean you've made a lot of really good strides in the right to i mean to recover from Achilles alone is, I know what that's like, that's a pain in the ass.

1:25:15And then to get where you're at weight wise, to see strength go up and all of your lifts, you had a little, a little bit of a setback, but I think to Sal's point, you just, just classic over just a little bit too much volume for where you're currently at, especially if you're coupling that with men's basketball, like what's a typical week for you playing ball? When I'm not on the road working like I am right now. I usually work out Tuesday mornings and then men's basketball is Thursday night. Okay. And then what is it, what do you mean on the, on the, on the, when you're traveling for work, what does that look like and how often?

1:25:50So it's typically one week per month. I'm out on the road, staying in a hotel, eating at restaurants. When I'm on the road, I typically do find a gym to play basketball once and work out once if I'm able to, to stay consistent with my routine um that is of course during figure skating season for my daughter um when figure skating season is done then i can get to the gym twice a week and still play basketball okay and you and how does sleep normally for you um i'm a father of five ranging from 17 years old down to 14 months so sleep is broken okay well there's the answer yeah matt's 15 that's another full-time job, dog.

1:26:31That's more than a full-time job. Five kids. God bless you, by the way. You're a man with five kids. What a blessing. That's amazing. Yeah, Mass 15 Performance and Mass 15 are the programs you need to live in. That's your workout, bro. Especially with broken sleep, all those kids, you work a full-time job. One week you're gone. Adding just a bunch of strength training, it's just not your body's not going to respond well to it. That's why phase one works so well for you. By the way, in phase one to go from 135 to 225 in what was that your squat yeah uh that's a dramatic increase in volume by itself even though the sets were the same you went up 90 pounds in a single lift your bench press went from 95 to 170 that's almost double you almost doubled your strength yeah so if you go mass 15 performance and mass 15 and you just go back and forth between those two you're probably going to see nice consistent progress and i don't think you need to add anything else no no until your life changes dramatically which you got a 15 month old kid it's not going to be like that for the four years and don't make the mistake when you start feeling better to try and do more that's typically what good is a good sign yeah stay in that stay in that that place and uh and hover around that i think that's where you need to be but a mistake you guys make is also they start feeling good they're like oh yeah and they start ramping it up and start doing more it's like no just i'm glad i asked too you said you know as soon as soon as you told me you had five kids and all that stuff it's like oh yeah yeah that confirms it yeah that confirms it so with maps 15 how do i make that work if i'm going one day a week you're only you okay so you're only able to go to the gym one day a week i i could go more but i don't want to sacrifice family time so i choose not to gotcha right do any any would you because what it looks like is about a 15 to 20 minute workout uh with a barbell do you have access do you have any equipment at home I mean, he could choose to do one day of mass performance.

1:28:24Just pick to work at one, and that's all he does. That's another way to do it. Yeah. That'd be another way to do it. Or use the suspension trainer in Mass 15, the original, and then you'd use a suspension trainer on the days you're not in the gym, and then one day you go to the gym and use a barbell would be the other way to do it. I have no equipment at home right now. I'm working my way back to getting some. I sold it all to my brother a few years ago. I mean, that's not a bad idea. Okay, if I'm trying to be home around my family and kids, that's primary the focus here, so that's the reason why I'm only going to the gym one or two days a week, then Sal's idea of$80 map suspension.

1:29:03Suspension is super cheap. You buy one time, you're set, and you can literally do the whole program from home. That's right. So you're right there. And it's 15-minute increments, so you literally sneak away for 15 minutes. And then the one day you go to the gym, you could do the barbell version, and that's the original Mass 15. is what I would do then. Sorry, guys. I lost you for about 15 seconds there. No problem. What you would do is you would use the suspension trainers on the day you're home, and the one day you go to the gym, you would do the barbell workout. But each time is about 15 to 20 minutes.

1:29:33Or literally never go to the gym except for to play ball. That's right. You could also do every workout with a suspension trainer. Okay. I do like going to the gym. Sorry to interrupt you. Because I like the camaraderie of seeing the same people all the time and just using equipment. Would you prefer to do an hour workout once a week instead? That's what I do right now. Okay. So you would like to keep it that way. It's working. Let's do this then. Let's give you, let's give you maps performance instead. We're going to switch it out and you're going to pick, you got me there? Um, I'm not sure what you said after I said it's working.

1:30:10No worries. I'll give you maps performance. Okay. Stay out of the last phase. You're going to go to just the first few phases. don't do the last phase and do one foundational workout once a week the next week do the next foundational workout the next week do the next foundational workout and that's what you're going to do okay and when life kind of goes outside of figure skating season then i can kind of follow the program it's gonna be you're gonna be a while bro it's gonna be a while i think that'll be ideal for you for a long time dude yeah okay yeah i mean i tell you what reach back out to us and you know in a year of doing that like you you should stay there for quite some time that's right and if you find a little, honestly, if you find a little more time, then do the mobility days at home.

1:30:50So like stick to one day of the foundational lifting at the gym, since that's, what's working really well for you. And those, that's a good program for playing sports and everything you got going on. And then if you feel ambitious, you have a good, you have, you can literally do a lot of the mobility work right there at your house. So you could just, so the mobility stuff, you can add that throughout the week and that'll help you. Okay. Yep. That's amazing. We'll send that to you, brother. Yeah, we'll send that over to you. I appreciate that greatly and I appreciate your time. Of course. Andrew, are you already, I can't, I know you and I have talked before online.

1:31:19Are we talking in Facebook or on Instagram? Where do I normally talk to you at? I sent a question in a while ago on Instagram. Okay. So, we'll put you in the private forum, too, so we have access to you and you can just reach out to us. I think we lost them. I did put it on the show. That's the extent, though. Alright, we're going to put you in the forum, too, brother. I'm back. I can hear you guys. Yeah, we'll put you in the forum amazing yeah you got it man all right thanks for calling in thank you i really appreciate the uh perspective you guys give on being a father yeah it's a lot no that's god bless you man yeah yeah five kids 36 years old you're doing good things you're the man appreciate it all right andrew take it easy take care guys that's great yeah as soon as you said i have five kids on top of like he's literally labor top of his job yeah uh i mean 36 with five kids you know So his kids are like, pop, pop, pop, pop, pop, all the way up.

1:32:12That's a lot, dude. Parents need to understand. Well, I think parents get it. But I think what happens when you're a parent is you do all this stuff with all your kids. And then you look at a workout and you judge it based off of what somebody without kids and not that responsibility should be able to do. So you're like, two days a week, that's not too much. It is when you live your life for your family, which is the right. That's what you do when you have a family. You live your life for your family. And it takes a lot. It takes a lot of energy. It's a lot of stress. And you just, you can't keep throwing stress at yourself.

1:32:42I mean, personally, what I heard from him, I like your suspension trainer idea. I do suspension at home all day. And then for the camaraderie, I go play basketball once a week. Yeah, yeah, yeah. I mean, that's my. You just stick there. Yeah, yeah. That's my meeting up with the guys and getting my little break from the home. But then the rest of the time, I'm going to do MAP suspension at home. I think that's good, too. Our next caller is Myra from Montana. Myra, welcome back. How you doing, Myra? What's happening? Hi. Thanks, gentlemen. Thanks for having me back. Yeah. How you doing? Give us an update.

1:33:09What's going on? Yeah. So I called in with my traumatized butt and took care of the butties. I upped my calories a little bit and I ran Muscle Mommy, which was super fun. Not going to lie. I guess my question is, while I was able to see improvement in my strength, I don't felt like I built muscle the same way. So it didn't look like I gained anything, even though my strength was progressing. So my question is, is that just how the program was written? Because I know generally women don't want to look bulky. Or is it more of a reaction of all of the other activity that I'm doing right now? So how much strength did you gain?

1:33:56Let's start there. Give me an idea, like with a lift that you started at and then where you ended up. um my squat went up about 10 pounds deadlift went up 15 and bench went up 10 okay so we saw some good strength gains uh and the strongest correlate in other words the strongest evidence or predictor of muscle growth is strength there is no stronger predictor so if you're getting stronger consistently then you are going to build muscle. And it's likely you did build some muscle. Now the strength gains weren't so large that I'm like, oh yeah, you probably gained pounds of muscle, but you're moving in the right direction.

1:34:40And the program, all of our programs, although there are avatars we designed them for, they're all strength training. So they're all designed to build muscle in one way, shape or another, including muscle mommy. Now, what about your nutrition? Did you increase your calories through that period of time yeah so i went up about a hundred right at the start and then i just stayed there for the whole program you got to increase your calories keep going yeah sound like you're doing all the right things we ideally we probably would have increased calories about 100 calories every week or every other week throughout the program i would have like you would have seen that yeah it would have been nice to have seen you 500 calories higher by the end of the program at least oh okay yeah i just bumped it up in the beginning and kept it there where did you stay at what calories um in between 2 ,000 2100 oh yeah get you up to 23 24 2 ,500 calories and we'll see some muscle gain yeah yeah so what this tells me myra is that the programming was perfect the limiting factor was the calories calories in fact i would have i bet I'd love to see it run it again with the calories.

1:35:49I bet you strength gains would have probably been either at least two to three times higher than what you saw with more food. Okay. Yeah. I'm like every other person concerned about the fat gain with that big of a jump. Is there a way to just increase slowly versus 100 a week or is that just rip off the band-aid and go? You can, Myra, but I want to put this in perspective for you. If you increase by 100 calories, another 100 calories, and let's pretend it did all go to body fat, it would literally take you at that rate, it would take you almost, what, three weeks before you could even put on a half a pound to a pound of body fat.

1:36:32Imagining that it did. But if you're lifting a good program. And you're getting stronger. And you're getting stronger, it's going to get partitioned to building muscle. I wouldn't be surprised if you even got a little leaner with such a slow reverse. Yes. In fact, I would bump you right out the gates 200 to 300 calories. Yes. Yes. Okay. My concern with that is when I started the reverse diet about a year ago, I was going really slow. And after about six months, I had already put on seven pounds. Well, you look lean. Yeah. So do you know what your body fat percentage is at? I don't. I had it tested probably two years ago when I was at 14, but that was way before I was lifting a lot.

1:37:18I wouldn't be surprised just by looking at your arms and shoulders that you're probably 20, maybe even lower. And right around 20, 21, 22 % is a good body fat percentage to build muscle. It's also lean. So I would not be worried. If you were my client and I was able to coach you throughout the whole process, I would jump you up faster. But I'll let you keep it conservative so you can stay comfortable. But if you were my client, I'd have you go 400 calories right now. I mean, Myra, I'd love to see you in our muscle mommy group just because that's one of the most common things that people are going through in that group.

1:37:51That's the fear. Yeah, is trying to reverse diet. So I'd say 80 % of the women in that group are in a similar situation as you is trying to reverse diet and build muscle. And so if you're open to go on it, there's a seven-day free trial. You can go in there and just check it out. I mean, I'm getting coached too every week. I'm also reading your question right now. and you're also a group fitness instructor. So three days a week, you're leading a class. Correct. Your calories are really low. We got to eat a lot more. Yeah, I think you should go up 300 calories. If you're doing the three classes a week, plus muscle mommy, plus you're already lean, you saw some strength gains.

1:38:29That tells me the programming's working. The extra calories are going to go to muscle. They're going to go all to muscle. You'll see some great gains. Okay. Yeah. here's the other question i have for you are you feeling the glutes any more than you were before yes yes um that's awesome yes i know right score it was i think it was mostly just like really pushing the the weight on the thruster i'm up to like 300 pounds now and in that district it'll do it oh come on where did you start with the thruster what was your weight out when you yeah what was the weight you were using before um probably 210 oh yeah 90 pound increase that's phenomenal you're doing good we need we feed more food we feed you a couple hundred more calories at least and you're gonna see that yeah but but you know if that the psychological part i know how difficult that can be that's the reason why i'm recommending the the group it's just so you have other women that are doing it too we can all talk and share you got the coaching checking in with you every week just for that reason not because i think you're doing anything wrong but just because i know the psychological part is challenging when you're asking someone to increase calories like that and just having the community and the trainers supporting you through that process i think you're going to crush that's right yeah i looked into the the group and i didn't match any of the avatars i'm like the over trainer no that was that was just literally that was a marketing tool for us to get people in and try it out don't even don't even it's group coaching for women who want to build muscle yes strength you're you're gonna love it get in just get in the group just go straight to muscle mommy move it.com and then just go straight in and do the trial.

1:40:06And then we'll see you in there. Say hi and, and start coming in there and talking with people and you'll see that's going to, you're going to get a lot and, and show up to the calls. If you can, if you can't show up, then watch the recordings when we have them so that you can continue to hear the advice and go through it. But I think you're going to crush it. Now, Myra, the other thing too, if I recall, do you overall feel disconnection in the lower body pelvic area in general? Yes. Okay. And I had recommended acupuncture and I see your question up there that you don't want, you don't want to lay on a table with your butt out.

1:40:37That's not how acupuncture works. So what you would say to the acupuncturist is, uh, you know, from here to here, I just feel less connection and I'm not sure why. And they'll might ask you some questions that might be related to past issues trauma whatever and then the the way that the acupuncture works is not necessarily the needles go where you need it where you think you need them okay yeah absolutely a lot of times it'll be like in your shoulder it's like the weirdest thing ever or it's a trip it's a trip to do it when you're like wait a second it's over here and i'm feeling like just trust me watch and they do it and if you feel an emotional release during it then you know you're moving in the right direction okay cool yeah yeah and that doesn't sound so intimidating no no i've never had my butt out yeah yeah my get in the group get in the group you're gonna the group is number one it's gonna be perfect for where you're at right now you did a great job already in the program the program is right for you we just need to bump the calories and i know how challenge you're gonna and i'm telling you right now you're gonna have moments during that time where you're like oh god this is too much this doesn't feel right and just having the trainer kind of talk you off that ledge saying no you're kicking ass you're doing great i wouldn't be surprised if you got your calories up to 27 2 800 calories at a point yep and you're just going to be strong yeah and have muscle and lots of glutes awesome so you would recommend just running muscle mommy again i was thinking of symmetry no run muscle mommy you could do symmetry but i like muscle for you the fact that it worked that good with that low calories i want to see what it looks like with 300 more calories keep it going yes yes yeah cool all right myra well thank you so much for your help guys You got it.

1:42:17Good to see you again. Yeah, we'll be checking up on you. Okay, sounds great. All right. Bye-bye. Bye. Yeah, when I looked at her question, so, you know, for the listeners, they'll also write a question in, and sometimes we wouldn't get all the information when we're talking to them. And as I'm looking up, I'm like, oh, you're leading three group exercise classes a week. Yeah, it's a lot of extra activity. And you're only eating 20-something hundred calories. What did she say, 21? And I'm looking at her, and you can tell from her upper body, she's probably still in the teens with body fat percentage.

1:42:49So a calorie bump was it. And the fact that she got stronger was just the programming. The programming is what did it. She just didn't feed herself enough. Once she increases her calories. She can connect and everything where she wants to. Just for people listening right now, if I was working with her and I knew I could be there with her to coach her, I would have her bump 400. Oh, yeah. And I'd be like, watch what happens. And then I'd have to talk her off the ledge 15 different times. Yeah, yeah, because she's going to feel fuller than she's felt. That's right. And then she's going to hold a little bit more water and then think that's body fat.

1:43:17And so that's why I want her in the program is just for that, just because she's going to have that moment. That's right. And I know Alyssa or Corinne will be like, honey, you're doing perfect. That's right. Just watch what happens. And then once she gets over that and then starts to see what she's wanting, it'll change everything. And like you said, a lot of glutes. There it is. 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.

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