2749: How to Reset Your Hormones in 90 Days (Trainer-Approved Plan)

In short

Mind Pump Podcast Episode Notes

Episode Information

Title: 2749: How to Reset Your Hormones in 90 Days (Trainer-Approved Plan)
Hosts: Sal Di Stefano, Adam Schafer & Justin Andrews
Date: [Insert Date]
Description: In this episode, the hosts discuss how individuals can reset and balance their hormones in 90 days. They coach listeners through various health and fitness questions.

Key Concepts

Hormone Reset in 90 Days

Many individuals suffer from hormonal imbalances which can lead to issues like low libido, fatigue, poor recovery, and lack of results from fitness efforts.
The hosts emphasize that hormone imbalances are becoming increasingly common and often go unnoticed in traditional medical evaluations.

Factors Contributing to Hormonal Imbalances

Sleep:
Poor sleep can drastically affect hormone levels. Aiming for 8 hours of quality sleep is crucial.
Suggestions include maintaining consistent sleep schedules and minimizing electronic use before bed.

Stress:
Overtraining and high levels of stress can negatively impact hormones.
Finding a balance between exercise intensity and recovery is essential for maintaining hormonal health.

Diet:
Emphasis on adequate protein and healthy fats. Underfeeding can lead to hormonal disruptions.
Carbohydrates are not essential but can affect thyroid function and insulin sensitivity if consumed inappropriately.

Coaching Calls The episode features live coaching calls with listeners who pose various fitness and health-related questions. Each segment provided insights and tangible advice:

Listener 1: Discussed experiencing a plateau in weight loss and feeling stuck despite following a regimen.
Recommendations included focusing on protein intake and evaluating stress and exercise levels.

Listener 2: Expressed struggles with a reverse diet while starting the MAPS Strong program.
The hosts suggested downgrading volume and focusing on consistency in protein intake.

Listener 3: Asked about balancing endurance training with maintaining strength.
The hosts advised a program that prioritizes endurance while still incorporating strength training but emphasized not overdoing it.

Listener 4: Inquired about maintaining aesthetics while reclaiming mobility.
The performance program was recommended, along with modifying exercises to accommodate shoulder pain.

Insights and Takeaways

Listen to Your Body: Hormonal imbalances should be taken seriously, and one should not ignore symptoms.
Balance is Key: Balancing sleep, stress, and diet are crucial for maintaining hormonal health.
Practical Advice: Start with small, consistent changes in sleep hygiene and dietary habits to see results.
Individualized Approach: Each listener had unique challenges, showing that a one-size-fits-all solution does not exist in fitness and health. Personalization is vital.

Transcript

Automatic transcript. May contain errors.

0:00If you want to pump your body and expand your mind, there's only one place to go. Mind pump, Mind Pump with your hosts, Sal DiStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. In today's episode, live callers called in, and we got to coach them on air, but this was after our intro, today's intro. It was 51 minutes long. In the intro, we talk about fat loss and muscle gain, fitness, current events, family life. It's always a good time. By the way, if you want to be on an episode like this one, send us your question to mplivecaller.com.

0:37Now this episode is brought to you by some sponsors. The first one is Paleo Valley, makers of the most delicious protein powder I've ever had in my entire life. It's a bone broth protein. They're chocolate, tastes like chocolate donuts. Not making this up. It's incredible. Very easy to digest. Good for gut health. Go check them out. Get yourself a discount. Go to paleovalley.com forward slash mind pump. This episode is also brought to you by Luminose by Interra. the highest amount of GHKCU peptide in the skincare product you'll find anywhere. What is GHKCU? It's a peptide that dramatically increases collagen production.

1:12Not making this up. Use their product. After two or three days, you can tell a difference. It's very powerful. Go to enteraskincare.com forward slash MPM. That's E-N-T-E-R-A skincare.com forward slash MPM. Use the code MPM and get 10 % off. Also, MAPS 15 Strong. It's a brand new MAPS program. It's MAPS Strong, but in a 15-minute-a-day version, and it's 50 % off. Go to maps15strong.com. Use the code DECEMBER50 for the discount. All right, real quick, if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com? I'm talking right now.

1:53Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. Hormone imbalances suck. They feel terrible. Low libido, low energy. Skin looks like crap. You're sleeping terribly. Horrible recovery. No results. What's going on here? It's actually quite common. Hormone imbalances these days seem to be far more common than they used to be. Here's what we're going to do. We're going to give you a 90-day reset, okay? Many of you can rebalance your hormones in 90 days if you tackle the problem and apply these strategies. We're going to get into it. Let's go. Do you remember when this used to be like the big challenge that you had with your clients?

2:34Like not real. Like I think early on, I'd draw up these meal plans, have those workouts. And you'd have these clients that were coming back that were, I'm doing it. I'm doing all the things you're doing. And they're just not seeing the results. And I think that like your hormone clinics and stuff that they have now, they didn't exist back then. So it was like, well, go see your GP. and the GP would be like, you're fine, you're okay. And then you'd be like, man, what is something? And you just assume they are lying to you. Yeah. And then we start to have maybe, I don't know, it's probably eight years or so into my career to the hormone replacement therapy and the clinics start coming up and you see more.

3:15You could still find a hormone specialist back then, but it was just really uncommon. Yeah, no, I would. And I didn't know as a young trainer to like send somebody to go do that. I was super blessed when I had my studio. When I opened my studio, my idea was to have this kind of wellness facility. And at the time, I was just pure trainer. I understood strength training. I understood cardio. I knew macros and calories, and that was it. And I had a young woman that worked in my studio. She was a physical therapist by training. but she went private and invested heavily into educating herself on hormones and gut health.

3:56So I had the opportunity to work next to her and I would overhear her talk. It was a small studio. So we would, you know, I'd overhear conversations and then I would work with her myself. And at one point she helped me. And that's when I learned about a hormone imbalance. And like you said, Adam, you go to your typical doctor, your GP, your hormones have to be so out of whack for them to notice based off of their readings. Like, you know, there's like, you can have hormones that are so bad that the doctor is like, okay, we got to give you thyroid. Or you could just have hormone imbalances that kind of fall within range.

4:32And they're like, well, you look okay, even though you have all these symptoms of hormone imbalance. And so I got the opportunity to hear and witness what it looked like to try to balance hormones in a, you know, quote unquote, natural way. Now, sometimes that doesn't work, but many times it does. Many times you could do things in your life or not do things in your life that will actually cause changes in your hormones to balance them out and your symptoms will start to get much better. And so, you know, I think that's what's important to talk about right now. Yeah. I had this very similar experience to what you describe Adam, but like it was two of my clients that I had trained for years and we were doing all the right things to the point where I was even infiltrating and having a personal chef make and prepare all the meals.

5:19And we had all the macros and everything was balanced. And I was like literally taking over their workouts and managing their movement. And it's like, what is, nothing is moving the needle at this point. We got to a certain point and it was just like, just barely any progress yeah i i would say people have to understand too like i love that like we have doug as a great example for this because and he's a bit of anomaly but so are some of these clients that you end up dealing with and and more more often than not where somebody uh doesn't know where their healthy baseline is and to your the point you made is that this range is so wide that you imagine imagine doug you know a bunch of stress hits him stuff goes on he starts eating bad doing a bunch of things and he and his testosterone goes all the way down from where he's at what 13 or 12 or what 1200 or whatever the hell it is his total and it takes all the way down to like 450 yeah 450 which is a third like it's like literally more than cutting him in half but that would put him within range yeah but he he would feel that like he would have all the symptoms he would probably feel depressed he would be unmotivated to lift he wouldn't be recovering the same just all he would feel all these symptoms but if he were to go in to see his gp his gp say hey your age you're doing great yeah you're doing great nothing wrong with you and so i think this is what happens to a lot of clients that are just talking to their general practitioner and they're like, oh yeah, and they're now in their 40s or 50s and they fall in the lower range but still in the range and the doctor says, hey, no, you're fine.

7:01It's like, well, yeah, but did you know where you were just 10 years ago? Could you have been double or triple what that was and that's what you're used to feeling healthy at? Yeah, that's why symptoms are also important to look at. And you know what's crazy too, Adam, you mentioned people 40s, 50s, hormone imbalances or symptoms of imbalances are hitting younger people. now at rates we haven't seen earlier yeah i mean we can use uh like data on testosterone that those levels have been declining in men for decades um the use of birth control in women has caused uh lots of issues as well so um you know let's start with like the big rocks the big reasons why sometimes or oftentimes people will have these kind of by the way imbalances feel like suddenly my body's not mine uh nothing's responding like it used to i can't seem to recover i've got all this crazy fatigue or anxiety uh basically it's like what is going on is is typically it could disrupt sleep it'll it'll libido from recovering libido could go down temperature changes cold temperature changes you really just don't feel like yourself yeah uh and and that's kind of i guess and it doesn't have to be all of those it could just be some of those that's right yeah That's right.

8:11So here's the first one that I've noticed. And if you look at the data, this has a profound effect on your hormones and that is sleep. Sleep is one of the biggest contributors to good or bad hormone profile. So poor sleep over time, by the way, acutely, it'll affect your hormones. One bad night of sleep in studies has a profound effect on your hormones, But cumulative kind of crappy sleep over time definitely throws things out of whack. It spikes the stress hormone cortisol as your body's trying to produce more energy to get you moving. You'll see estrogen and progesterone start to be out of whack in women.

8:53In men, testosterone will drop in women as well. Growth hormone starts to change as your body's trying to deal with the stress of poor sleep. So in my experience, when I would work with clients like this, if we tackled sleep first, we would typically see the needle move in the right direction. And what does this look like for most people? And we could do a whole episode on sleep and we have. But generally speaking, you want roughly eight hours of sleep every single night. You want to go to bed and wake up at the same time every day. And the things that tend to affect sleep negatively are electronic use right before bed, um you know bad temperature in your room um so you want to essentially take it caffeine is a huge one alcohol is another one you want to essentially tackle sleep and be consistent with it and so you want to say to yourself i'm going to bed at this time and this is the time i'm going to wake up and i'm going to do this consistently and give yourself 30 days for many people with poor sleep uh it takes about 30 days to start to see improvements uh in this so that's the first place that I would start.

9:56The second thing is stress. Now our audience, I think we have a bit of a self-selection bias of people because it's a fitness podcast. In our experience with our audience, we probably are talking to people who overtrain or do apply too much exercise and stress on themselves versus when we look at the general population. General population needs more activity. Yeah, they need to step up their game. But when we talk to people who listen to our podcast or who call in, who are like, ah, my hormones feel out of whack, and we look at what they're doing, it's like, whoa, you're doing way too much. Typically.

10:35Way too much exercise, way too much stress. And so I would say if that's you where you're like, yeah, I work out consistently, I never miss a workout. This is like my life. This is why I love doing it. I think a MAPS 15 protocol for many of these people would be appropriate. I think it's also important to note that the context of that matters because even the people listening right now are like, oh, that's not me. And I just had this call with my cousin who's, you know, perimenopausal, on thyroid, has been struggling with weight forever, and eats hardly anything. And so the people that don't think that they're overtraining don't realize that it's part of the whole piece that makes it overtraining.

11:24It's like they look at the training by itself and they're like, well, my friend is doing CrossFit and they're doing all this stuff. I'm not even close to that. And I go for walks and I'm only doing this. I can't be possibly overtraining. It's only a few days a week or whatever. but what they don't realize is that in the context of maybe not the best sleep they're super low calorie not hitting their protein intake who knows what their job family life looks like you've got all these other stressors and then in addition to that when you go in the gym you get after it or you love the circuit class type of training and it's just like yeah yeah that's not necessarily bad training it's that in the context of where your body is at hormonally and health wise it's wrong for you and it's not helping and it's only making it's only exacerbating the problem which is really frustrating because you're putting this what feels like hard work in towards losing weight or getting in shape and you're only making it more difficult for yourself this is why most people well it doesn't it doesn't neutralize your stress which i think a lot of people right making the right decisions with nutrition with you know training uh and then sleep i mean sleep honestly would be the answer and rest but it's like you know for them it's it's it's the combination of all three so you know i'm doing all the things except that training itself is a stressor i have to remember i'm glad you said that because i think there is this misconception about that so many people uh oh when i'm really stressed i go train really hard and so they they think of it as a stress relief because of what gets released right afterwards and how you feel and that feeling of accomplishment and so there's a psychological part that tells you that oh, this is good for me when I'm really stressed out.

13:04This helps me recover, get better mentally and stuff like that. You can't, this will help people. You can't force your hormones to balance. You can only allow them to balance. So you can't make it happen. I can't go to the gym and be like, this is going to make my hormones balanced by beating myself up. You have to allow them to balance. So there's two sides of the spectrum here. There's the, I sit all day. I'm never active. I'm in front of a computer all the time. I'm really never outside. And then you have the go, go, go, poor sleep, work, caffeine, and I go to the gym and do Orange Theory or CrossFit or circuit training.

13:42So those are the two general avatars of people with hormone imbalance. The person that I said first, you got to go outside and walk. You got to do some strength training. You got to move. This person over here, let's scale it way back. let's have you do maps 15 protocol two lifts a day stop all the other stuff we're not having you do extra cardio it's okay to walk those two people the approach is a bit different one of them we got to get you moving dude you got to go outside you can't be in front of your computer all the time you got to get some some sunlight this person over here scale it way back you're doing way too much bring it down let's have you lift a little bit and let's have your body start to balance itself out so those are the kind of two general avatars when it comes to activity and how it's affecting uh hormones then when it comes to diet uh you know adam mentioned one that's actually quite common which is underfeeding yourself yep oh yeah you're if you don't eat adequate especially nutrient wise no if you don't eat okay the big the big ones are fat and protein you don't eat enough fat and protein you can forget you can kiss your hormones goodbye you need both just to thrive in fact you can eat 10 000 calories a day but if your protein is too low and your fat is too low, you'll over time die because they're essential nutrients.

14:56So that's the two most important, but carbohydrates also are in there as well. A lot of people think, oh, carbs are not essential, which is true. Meaning you don't have to eat carbs for your body to function. But what we see in the data is chronic under carbohydrate feeding causes hormone imbalances, especially thyroid. This is what we see in individuals. It also can cause over time insulin resistance. I know people are like, I thought carbs were bad for blood sugar. There's actually this strange phenomenon that happens where you go no carb for too long. You actually cause some insulin resistance and some issues.

15:33So carbohydrates also need to be in there as well. You don't have a ton of them, but if you're listening to this and you're like, I'm allergic to carbs or whatever. I don't eat them. I never eat them. But you're having issues with your hormones. Eating carbohydrates may just be what you need. And so that's what you're looking at with the diet. Now, there's, again, two avatars that we typically see with this, which is the overfed, undernourished, and the underfed, undernourished. So overfed, undernourished is like I eat a lot of garbage, a lot of heavily processed foods. This is what my diet looks like, but I have nutrient deficiencies because I don't eat high-quality food.

16:09Then over here, it's like I eat high-quality food. I just don't eat enough. I'm eating 1 ,200 calories a day. I listen to you guys. I eat whole natural foods, but when I look at my food intake, it's low, man. Yeah. Uh, so you need to bump your calories. We just got to give you more, more, more food to get those hormones to balance. Uh, so that's the nutrition piece. And then nutrient wise, uh, I, if had you asked me 10 years ago, what I thought about, uh, taking a multivitamin and taking certain nutrients in supplement form, I would have said, well, if you eat a whole food diet and you're healthy, you probably don't need it.

16:41I don't believe that anymore. Uh, now when I look at the data, the amount, first of all, the planning required to have a nutrient sufficient diet is insane. So fitness professionals who plan everything, like good luck, it's hard for you, let alone the average person. And then the amount of calories required to get those nutrients is higher than what most people would consume anyway. For a man, it's like almost 3 ,000 calories a day, which most guys, if they consume 3 ,000 calories a day of a healthy diet, that might in some cases be too much. Or they're eating more than that, but it's not those types of foods well planned out.

17:24Nutrient deficiencies will cause hormone imbalances, in particular things like vitamin D. So supplementing with those becomes quite important. In some cases, and I've seen this by the way, not super frequent, but I would have to estimate in my experience 20 to 30 % of the time. So it's a significant minority. Somebody would just supplement with vitamin D and zinc and magnesium. And then we would suddenly see hormones start to balance out. Yeah. Do you think a lot of this has to do with just how depleted our soils are? Totally. Doug, I pulled this up. I know I've seen this before. Our fruits and vegetables have like 50%.

18:01Like a potato or a tomato, like just like a hundred or 200 years ago. I wrote that. like just the nutrient value of that to today's, it's crazy different. Just industrial farming, right? How it took over and they just don't do the regenerative approach. No, they replenish what the soil needs to grow a vegetable, but they don't replenish the minerals that are in the soil. And so mineral depletion is actually quite high. So you could eat 500 calories worth of fruits and vegetables today has the nutrient equivalent of, let's say, 100 calories or 200 calories. from 80 years ago. So that actually makes a big difference.

18:40So you could be eating lots of fruits and vegetables, but you're not getting the same nutrients that your grandparents did. Yeah, I've seen some really good examples. Magnesium's a big one. Do you taste the difference, too? I'll be honest. If you ever grow anything in your backyard, it's so substantial. Yeah, what does that say there, Doug? So I'm looking at, for between 1950 and 1999, there's been a drop of like iron by 15 % calcium by 16 % riboflavin by 38%. That's just, that's in the 1990s. Even protein. I'm talking about before we were born. that's 1950. Oh, he said 50. Doug, look up magnesium.

19:19That's a big one. Right. The riboflavin is a big one. 38%. Yeah. I mean, so, so, you know, again, you're not even talking about a hundred years though. You're only talking like, I mean, we're talking 50 years. Yeah. Right. That's crazy. Right. Right, right, right. So multivitamin becomes, that's why now we have studies that show people who take multivitamins tend to do better, have better health overall. We used to think it was a healthy bias, but not enough. Magnesium, the range widely from 10 % to over to 80, 90%. Down. Down. That's right. That's right. So, yeah, supplement with the multivitamin, get good sleep, and then diet-wise, here's how you approach your diet.

20:00It's going to sound very simple, but this is actually really it. uh, we've heard us say this at least a thousand times on the podcast now. Um, if you hit your body weight in protein or your target body weight and grams of protein and eat it first and stick to whole natural foods and eat until you're satisfied, that pretty much covers everything that takes care of all of it. Now you're like, I want to lose weight. That actually gets you to lose body fat. I want to build muscle that actually gets you to build muscle. It actually, your calories when you consume this way when you eat this way your calories uh this is the really not the best word to use to describe it but this is what happens they balance out meaning you'll eat more when you want when your body needs to build you'll eat less in order to burn body fat so over time you get a body composition change by following a plan like that so it kind of falls into where it's supposed to be naturally unless you're on the extremes where you're like you know chronic under eater uh in which case uh i i'm having you make yourself eat more um or you just have this crazy appetite which this solves that many times but you may be in that 10 percent where you have this dysfunctional relationship with food where you super eat in which case you know you got to cut back a little but for most people that's it you know i was reminded uh i was told you i talked to my my cousin um just the other day about uh her trying to lose weight and the challenges she's been struggling for a very long time it's good for me to do this just because we don't coach clients anymore and it's been a long time since uh and and every time i do it reminds me of like you know this is stuff that we should probably talk more about or bring up on the podcast because what i realized talking to her is how one how common she is because i've had this conversation so many times of how many clients just don't know how that sounds really crazy but it's like for example like uh i told you guys about the breakfast thing where she was just like lost yeah how do i eat 35 grams yeah i don't i don't it's how do i i'm kind of a picky eater i don't like greek yogurt or i don't like cottage cheese and so how do i get 35 to 50 grams of protein in the morning i just and then like literally telling her that you know you can have ground beef and rice if it doesn't bother her chicken and rice and she's like yeah i could do that i guess yeah that doesn't have to be a breakfast right right Right, and then last night, because she was telling me the last time she was around me, she goes, you know, it was so refreshing to be around you.

22:24You actually look like you eat like normal, and I saw you had a drink. And I'm like, yeah, that's how it's like. The difference is there's some things that I've learned that I have balance and I understand what my body needs. And so, but you can still have a lot of those things if you understand what you're intaking and you get an idea of that. For example, I sent her a picture last night. it's uh you know tuesdays are taco tuesday at my house um and so we're we're having tacos and i katrina always makes the tacos in bulk and then um you know i carve that over and then in the morning can crack a couple eggs over it and make it into like a little bit of cheese yeah now it's like a breakfast thing and so i'm sending her a picture of that and her question to me was so do you use corner flour tortillas for the tacos and I said oh I said well good question I said first weigh out what seven to eight ounces of that ground beef looks like and then tell me how many shells that you can eat with that and I said what you'll find is that that's a lot of meat and most people most females like her are and she told me she goes you know I normally eat about two or three tacos but I load it up with all the lettuce and veggies and it has probably one to two ounces of ground beef in it so you just you got a bunch of carbohydrates and low tacos yeah but exactly and i said one to two ounce maybe you got three ounces of meat in there i said so next time meat is not a garnish i said weigh the meat out so you can see how much meat you need to be because i'm trying to train her to get at least six to eight ounces in every serving and i said doesn't mean you can't i said and so what i said what it looks like for me or for katrina because it's harder for Katrina to eat that many tacos to get to six to eight ounces is we'll take a big bowl of lettuce we'll put the seven eight ounces of meat on it sprinkle some cheese on it and then we'll crack like one taco shell to have the taco shell in it but it's like one taco shell gives you enough of that I'm having like a taco salad type of deal but the main priority is that you get to that protein and it's just like mind-blowing to the people it's like I'm having all the same stuff I'm having cheese I'm having ground beef I'm having the lettuce taco shell like but I'm prioritizing the meat and that people just don't think like that.

24:41The other part of that too, Adam, is that most of the time you're eating very healthy. Cause she mentioned that you had a drink, you must've been hanging out. There is definite value in eating food for its enjoyment and for connecting with people. That's for sure. Like that's a real value. But if that's the only time you did it, you would always eat healthy. You would almost always eat healthy. Yes. And the problem is we eat for palatability or enjoyment most of the time when we're by ourselves or when it's just a regular lunch or whatever. So if it's like 90 % of the time when you're eating, you're eating healthy.

25:17That 10 % when you're eating for enjoyment and connection, it's totally fine. In fact, when you realize it's for connection, you still eat in a more healthy way. Because I've experienced this. I experienced this in the past where when I would go on vacation, it felt like I was, you know, oh, I'm taking the brakes off. And then the meal was not about connection. The meal was about gorging. It was about like, let me get this in my face as fast as possible versus like, I'm hanging out with Adam and Justin. We're having great conversation. This is about connecting and connecting over the food. It's actually still resulted in better behaviors.

25:53There's another layer to that because we actually talked about that on the phone also because she again was bringing up that I had a drink and I was eating like normal, she said, as everybody else. And so, yeah, that's because I was with you and family and I'm not going to worry. I'm not measuring my food or I don't care about that time. So, but then I go home and I go back to it. I said, but there's another factor that I also have working for me that you don't have working for you that we need to get working for you, which is your metabolism from eating these lettuce tacos and, you know, 1 ,800 calories.

26:23You get more flexibility. I said, when you start to lift weights and you hit that protein intake, like I'm telling you, and that's all you focus on. And I don't care if the scale stays the same. I don't even care if the scale goes up two or three pounds and your main goal is to lose 30. What'll happen is your metabolism will get faster. And then those occasional nights with your husband, when you have a glass of wine or when you're with family for Thanksgiving, any of you slice a pie, it doesn't feel like it sticks right to you. Right now, it probably feels like that because that 450 calorie slice of pie is almost half of the calories you eat every day and so but when we build that metabolism up to where you're eating 25 2600 calories to maintain your weight and you decide to have that pie every once in a while you decide to have that cake it's a very small percentage of what you ate and if you actually paired it with a day that you went and lifted there's a good chance that surplus goes to some good work too i so we talk about this all i love when i experience experience personally what we teach because it solidifies it and galvanizes it so much.

27:23I told you guys recently, I've made a real concentrated effort to eat 220 grams of protein or more a day. I weigh about 215, 220 pounds. And so I've done this now for five or six weeks. And what we talk about, I have now just experienced. And it's so cool to experience it at this stage of my life and having talked about it for so long. I haven't really targeted that in a long time. I always eat high protein, but never like consistent 220 plus. Here's what happened. I started doing it consistently. And this is what it felt like at first. At first, I just got stronger and I gained some weight on the scale.

28:04And I did. My weight went from 216-ish to about 220-ish. So I went up about four pounds. Why? Because I added extra calories, extra protein i got stronger in the gym i don't care if my weight goes up or down i'm like i just want to hit these extra protein and just see how i feel around it because you know we talk about it so much and then here's what happened my weight went up to about 220 now it went back down to about 219 218 and i'm lean yeah i built muscle metabolism kicked up yeah my body composition changed now i'm like shredded i was lean before now i'm getting shredded and i'm not and i'm more.

28:37Why? Because I hit those high protein targets. It's really awesome to experience. I know we teach it again, but once you do it yourself, you're like, oh my God, it does work. It's the biggest thing I miss about competing. When your metabolism is roaring like that, those flexibility days are more frequent. Oh yeah, absolutely. When you get to a point where you're still training. No, you're right. You can't do this and not work out. That was my point too with her. You're sending the signal. is that even if you had this little night, people don't realize that if you just focus on hitting the protein and you're consistent with those two or three days of lifting, and so say it's like Friday night and she decides to indulge, but she still hit her goal.

29:19Like she said to herself, hey, I'm going to hit that protein intake for the day. So she hits it and then for dinner, we're going to have that pie and maybe a glass of wine and she overeats 500, 600 calories over what her maintenance is. But then Saturday, she's in the gym lifting weights. like there's or maybe friday morning which by the way she's not i want to be clear not because she's burning the calories off the exercise no it's the signal that you send that tells your body to build muscle your body uses those nutrients and puts it to muscle which then fuels the metabolism and it could work the other way she could have if she listed it friday morning before she went did all that stuff it would already sent that signal and her body would need to recover from that from that work so those additional calories a good portion of those get allocated over to recovery and building muscle.

30:04And so what a great place to be to be able to have this flexibility and also know that these extra calories that I decided to eat just today because I was enjoying my family, because I got my workout in and I hit my protein intake, like, some of that's going to get partitioned over to build muscle. You know what? This is, it's so, and I want to be, like, real clear on this. It's not easy to hit these targets. So, and to do it consistently. And I'm now, again, it's galvanizing it in myself. I've coached it so many times, but now that I'm trying to consistently do it, something that's really helped me a lot was including protein snacks.

30:41Because it'll give me an extra 8 to 10 grams here or there. I do this three times a day. There's 20, 30 grams of protein. The Paleo Valley meat sticks, staple. Staple. It helps a lot. It's a staple. And it's because I'm trying to hit these targets. Not that I need to snack. But if you are someone who likes a snack, there you go. You have yourself, you know, eight to 10 grams of protein, grass-fed meat versus either doing nothing, not hitting your protein target or snacking on other stuff, which typically is carbohydrates. It was the exact tip I gave her after I said the having that big dinner, carry that into your breakfast.

31:17She's a teacher. And so she gets to school about 23 minutes before the kids and she didn't have a lot of time to prep. I'm like, so all you got to do is throw that in the microwave or throw it in a skillet real quick and break an egg over it. Now you have your breakfast to eat before they get there. And then she has this window for like two or three hours before she gets her lunch break. I said, carry a bag of beef jerky or a couple of beef sticks with you before that. And that'll hold you. Send her the Paleo Valley ones. Has she tried the Paleo Valley? Yeah, yeah. Oh, yeah, yeah. Yeah, yeah, yeah.

31:44They like it. They've tried most of the stuff. They listen, yeah. Justin, you said you told someone this advice, but they didn't work out, so they just got fatter. Well, I mean, I was like trying to get them to target protein and, you know, just simplify everything. and then they stopped, they weren't like training in combination with that. And it's like, if you're not going to train, you're just eating more calories. It's got to go somewhere. It just got to go. Yeah, you got to get the signal to go with it. So, yeah. That sucks. It's not working. That sucks, dude. Well, especially if they're using like things like, you know, big five guy burgers to get their protein.

32:19Well, that's the other thing. Exactly. You got to watch out for where you're getting the source of it. I got to tell you guys, just this thing that is so funny. She's going to get so mad when I share this, but my wife does this thing, and she'll deny it. In fact, she's going to bring it up. She's listening right now. She's going to bring it up. You do this, honey. We'll be on the couch, and we'll be just chilling. And we're either watching something or reading something with the kids or just hanging out. And I know that if I stand up to do anything, she's going to ask me to get something. You're now Aaron Boyd.

Read the full transcript

32:51In fact, she's waiting. Dude, that happens to me all the time, too. She's waiting for me. And I know this because I'll stand up. Oh, can you get me my water? And I'll be like. That's funny. And I know. I'm like, you've been dying of thirst this whole time. You're just like, I'm just going to sit here. Wait it out. Sooner or later, he's got to get up. I'm just going to suffer until he gets up. Wait until he breaks. Yeah. And then I'm going to make him. The worst is the opposite direction you're going to. My kids do that to me all the time. Do your kids do that? Yeah. They're like, what am I, your servant?

33:17Like, no, you go get it. I'll get it for Courtney, but I'm not going to get it for them. Yeah, I don't mind. and I'll get it for her. But I'll tell her that. I'm like, were you just sitting there waiting for me to get up? No. But I thought about it. So did you stand up? I'm like, no. I feel like I do that to Katrina. Oh, no. Yeah, I feel guilty right now when you say that. I'm like, I kind of do that. You just sit there and wait? I don't, you know what it is? I just don't know what it is. Her movement is what triggers, like, I've been wanting to get up and get something, right? Like, I think that happened last night.

33:41You're like, I'm not going to get up. Yeah, we're laying in bed watching the Warriors or something like that. And I saw her get up. and I'm like, oh, could you grab my Mellow, please? So I had already thought about it and I hadn't got it up yet. I'm into the game and then she gets up to move out of it. She pulled the other night on me, which will work every single time. I think this works on every man, but we were upstairs and she had some night supplements and she's like, oh, I forgot my night supplements or whatever. And in my head, I'm like, well, you probably should just go get them. But she's like, are you going to go get them?

34:11And she's like, no, I don't care. I'm so sleepy. I'm just going to go to sleep. I can't do that. I'm all tucked in. If I forget something, I'll get up and whatever. So she's laying there. I'm like, okay. And then she's like, will you get them for me? I'm like, yeah, of course I'll get them for you. She's like, you know, you're the man. You know, you're the man. You're going to go down and, you know, take care of me. And it's downstairs. It's dark. And I'm like, oh, okay. It's like hearing a noise at night. I'll get them for you. You need to play off that one every time. I know, man. Super crazy.

34:40I got to tell you guys some stuff with Max that we've been implementing that I think is really cool. I wish I actually would have thought about this sooner. Because it was, I don't know. Do you guys know, what book do you hear me recommend to people? It's a simple read that I tell everybody to read. It's like an easy book. One Minute Manager. Yes. Wow. I had no idea. You're terrible. I was looking at you. This shows you how much you never listen. I listen a lot. Over here. I'm like, Doug, who got that? I feel like everybody would have got that. I was like, going through my head. I was like, I don't know any books you've said.

35:12I know you've said a lot, but I can't remember a single one right now. Bro, you're so terrible. I'm sorry, bro. You're so terrible. I'm sorry. Anyway, all right. So I bring that up only because I started to implement this with Katrina, and then there was like this aha moment. It's like that's the same exact psychology as One Minute Manager. Just the positive. So I've made this. So the routine is at my house, if you haven't heard already. If you have already, I apologize for having to hear it again. But at night when it's time for Max to get ready for bed and get in the shower with that, like his route, Katrina, takes him up.

35:46He gets in his shower. If he's not reading to one of his aunts and uncles or my mom or dad, which he kind of rotates through everybody through the family, so a lot of times he reads to them via iPad. That's what he'll do at night, and then she kind of tucks him in. I'm downstairs kind of cleaning, getting the house all straightened up before we go to bed, and then I come upstairs, come in his room, kiss him goodnight and lay with him for a while. And I told Katrina a while back, I said, And, you know, I want to – he's at an age now where he's very cognizant of obviously everything he's doing and he can articulate.

36:20And, like, he's definitely at a much more mature age. And so I think he's ready and he understands. He understands how to regulate his motions, all those things now. He's moving out of that little boy age. Right, right. It's so cool. Yeah, it's cool. Like, he can have, like, a real deeper conversations with him. He asks a lot of really smart questions and things like that. And so one of the things I want to do is reinforce all these great behaviors. So we've made a goal that every night when we tuck him in, that I find something in the day that I'm proud of that he did. And it's been cool to watch that unfold.

36:55And sometimes I have to search, right? Because it's just like maybe you just would. I was like, what did he do? Like last night was one of those nights. And it's like, oh, you know what I noticed as I was cleaning up? Like my son has always just done his homework. He's never not done his homework. He's never bitched about doing his homework. He just does his homework. He just does it. He just does his homework. He comes home, mom says, do your homework. He sits down, does his homework. And so that was the thing that I brought up last night. But you can see now after consistently doing it, because we're about a month or so into doing it, it just is, it's super powerful, dude.

37:28It is. It's unbelievably powerful. You can tell he likes it. You know, you can tell it makes him feel good. And you can tell that it's reinforcing all those behaviors. And I'm like, man, if I can stay on top of this, on all these things and address that that way, I'm like, I remember how powerful this was with my staff. Like it was just, it blew my mind. It changed the leader I was at 26 when I read that book. It also does another thing too, Adam, which is it's, it's, yes, it's powerful as a leader, powerful as a parent, as a partner, you do this to your wife. You know, she does this back to you.

38:01It also changes the lens by which you start to view things because you start to notice more of the good things. Right. Because it's really easy to not notice those things and notice like the thing, the ways that someone might mess up. But when you consciously are like, what are the good things? What are the things that they're doing that are good? You start to notice them more and value them more. And it changes relationships. Oh, 100%. I mean, I think as a parent who's always searching to be more patient with their kids, it helps with that, right? Yeah. Like if you're thinking, you know, if you're thinking of, I've never met a parent who's like, doesn't wish they were even more patient with their child.

38:36And so if you train yourself as an adult to look at through the lens of not what he did wrong today, but it's like, what were all the things he did right? What were the things that I'm happy he did that I noticed? Like, you know, when his mom told him to go in there and just go brush his teeth, he got right up, went in there and did that. Those are little tiny behaviors that I want to reinforce and point out versus, oh, the one time that he, you know, didn't put his toys away right away and he delayed. It's like an insane. It's remarkable. It minimizes a lot of the negative things you have to address.

39:09I mean, I've definitely noticed that, like, in rewarding a lot of those moments where you're like, wow, you did this. You did such a great job with this. And, yeah, I've been implementing that a lot with my kids. The other thing, too, with that, it's funny because every time I have, like, somebody stay with me at the house, they get to see our family dynamic and how things, like, really work. You know, because, like, you go to family functions and it's like, hey, here's the portrayal of us, you know, and, like, they're on their best behavior with, you know. And so it's funny because, like, my sister-in-law is, like, staying with us this week and it's like, you know, she's in the mix.

39:47And, you know, there's moments where, like, I have to, like, reprimand Ethan because, you know, he's not getting it done at school or this or that's happening. And it's like we have to like, you know, it's like we're open and have to like follow through with all these things that we're implementing and seeing. So but with with Everett, it's like he's doing so well in school, but then we'll have like things that I'm kind of a little more flexible on because of the fact that he's like crushing it. He's crushing it here. He's crushing here, but he's dropping the ball a little bit here with like, you know, gaming or whatever the thing is that like is kind of drawing his attention.

40:24And it's like, you know, as an outside perspective, you don't get a lot of the data points and all this. And so there's like, you know, she's great. She wants to like kind of help like shape and like correct and do something. I'm like, he's all right. You know, he's crushing it. It's interesting you bring that up too because so my brother-in-law, his son just went to college, to Oregon. And, you know, they've parented him quite a bit different than I think how I'm with Max, especially when it comes to like technology and stuff like that. But it's been good for me to see, because I'd say I'm on the other extreme of like none of that stuff to see like how much freedom he gets with games and gaming and all that stuff like that.

41:08And their, their big thing is like getting your work done at school or something. And he's going to, he's going to be a doctor. So that's what he's on. And he's was, he's a four O student and they've always, that was kind of how they've always managed that, that thing. It's just like, Hey, you know, I'm not the biggest fan of you sitting and playing games for hours on end, but your homework, your responsibilities, these things are getting done. They allow him, and he's got social skills. He's got friends. He played sports. Kids are different. Yeah. Kids are different. And so he gives them a lot of that.

41:38His strengths and weaknesses. He gives them a lot of that autonomy because he does these other things really well, and it's like I could see where that's where I'd be a lot more flexible on some stuff. Yeah, because it's one of those things. me growing up it's like everything it was like everything was regimented like even if i was crushing it it was like if i slip in any other facet you know or like i'm enjoying myself yeah they come in like you know full authoritarian and i'm like so yeah i try to balance that out of like where i really put my emphasis but really i'm trying to focus more on the positive things and reinforcing it changes everything jessica and i have been going through a challenging season uh And there's a few reasons for it.

42:21But one of them is we have our niece that just moved in. 18-year-old kid. Love her. She's wonderful. It's not that she's caused any challenges. But it is a new dynamic. It's a new challenge. We have a new kid in the house that we have to care about. Not just a kid, a teenager. A teenager. Care for her. She's now moved into our dynamic. It's a big adjustment for her. It's a big adjustment for us. And so I think, among other things, that's caused just some challenges. so Jessica and I were sitting down the other night we haven't done this in a little while uh which reminds me of how important this is we sat down and just had three hour two or three hours of just conversation and we went to we started to notice just the the positives that have happened during this challenging season and it made me realize it's not as challenging as I thought or should I say not as negative as I thought I just I forgot to focus on all these amazing things yeah so we were talking like oh my god this was incredible look at what happened here and this is so great and it completely changed the filter by which we view this kind of challenge we're looking at this challenging season it's so easy we're so wired we're wired i was just going to say the reason why this is uh you have to consciously do it so simple yet it's so profound is because we are wired the opposite way that's right we are wired to look at scary, danger, bad, and it's in our best interest for survival.

43:46You don't need to try to think about that. You don't. That comes natural. That's going to happen. And so when you become aware of that, that even with your own child, whether you like it or not, your default pattern is keep him safe, point out all the things he does wrong, bad. Your brain is operating from that system. It takes a conscious effort to go remove that switch and go, sure, he did that thing that he was not supposed to do, But what did he do 30 minutes earlier that I was so proud of that he did? It's so difficult to do that. You should see the data on the odds that somebody is likely to leave a negative review over a positive review.

44:23Yeah, it's like eight to one. It's crazy. Yeah, yeah. If you have a good experience at a restaurant, unless it blows your mind, like completely blows your mind, you're not going to leave a review. Even then, it's like a low percentage. Even if you, like a lot of times, somebody blows your mind, you just tell your friend. You're like, oh, man, that was so amazing. But you don't get on it and go wrong. That's how you like figure out where you're going to go to. You go right to the negative ones and you're like, how negative? That's right. That's right. How bad is this place? 100%. So it has to be a conscious effort to shift this filter.

44:49And it makes a huge difference. And then we're talking about, you were mentioning your nephew. Kids are so different. You made me think of this text that my wife sent to her family the other day. My two little ones are so different in this one respect. I'll read to you what she wrote just to illustrate it. She goes, Dahlia, this is my two-year-old, or my three-year-old. Dahlia is the most independent kid I've ever known. won't let me help even to the bitter end of her attempts and frustrations. She wants to brush her own teeth. She has to comb her own hair. She has to put her own socks. She gets her own self-dress.

45:19Curiously independent. She tries to change her own diaper. Like, she wants, like, I'm going to do this, right? Aurelius, on the other hand, literally makes me hold his hands and rub them together to lather soap and wash it off.

45:31That's so good. We'll be like, wash your hands it's time for dinner. Can you come wash them for me? Like, come on, kid. That has to be such a He wants you to do it for us. That's such a great combination of when you see nature and nurture, right? Because when you're the little one and you see the older one already doing it, that organically kind of does that. And then if you're also that type, it just amplifies it, right? It just amplifies that she's, I can do it. My brother, my older brother, he does all these things. I can do these things. And so - It's so different. It's so funny. Literally, he's just like, can you come wash my hands for me?

46:04No, dude. Rub your own hands together, kid. I tell you, I asked, I was laying with Max the other day, and I just was talking to him, and I said, hey, I said, you ever think about what your son's going to be like one day? And he's like, huh? I'm like, you know, when you're older, like daddy's age, and you have your own son, you ever think what he's going to be like? You see, like, long pause, pondered. You know, what do you think you'd be like? He'd be really nice.

46:39that's so cute i see you're probably right dude you're probably right i gotta say something that just uh the a peptide that it has that i am continuing like little by little over time i'm placing it higher and higher and higher on the list of just effective peptides ghkcu yeah oh for skin oh man it's liquid botox yeah it works so well that i can tell if i stop using it for takes about 45 days 60 days of stop using it and i notice my face versus using it huge huge huge difference i swear by it it is so the the the one we get from intera has got such a high degree of it that after i use it three or four times i can tell uh but that's taking the whole skincare by storm they just don't put enough did i did i hear him say yesterday that they're coming out with more like in another one like that yeah that's gonna be crazy yeah i know it's gonna be amazing one thing I want to touch on before we sign off here I just got to mention just an annoyance I have we did this clip on social media where we ranked quad exercises and we ranked leg extensions at the bottom and there was an out there was outrage no leg extensions that's the best quad extension listen everybody nobody has ever developed amazing quads from just leg extension no doesn't happen if you do you already had amazing quads beforehand i mean it just doesn't do it sal tell me there's got to be a study that they've done out there where somebody only did leg extensions three times a week and then the other person only squatted three times a week and then they compared what happened i mean it's got and if you if you are the yeah it burns your quads if you're the leg extension guy i dare you to do that with your buddies you be the leg extension guy let your other buddy be the squat guy three days a week can see what i'm like what you're right it's a feel thing this is a feel thing yeah this is not about results this is about i feel it make all these guys feel like idiots you know what they it's equivalent to the the girl doing the thousand kickbacks yeah it feels in her butt yeah i think she's gonna build her butt yeah just could do your stairmaster kickback i remember your donkey kicks dude i remember the dog pee dog pee the first time i feel it the first time this got communicated to me was a group of powerlifters who were at the time i was a kid they were the most big strong dudes i've ever seen in my life and they were having me do like heavy singles and doubles of overhead press like you want to get big shoulders get stronger the overhead press and i'm and i remember i'm like you know but i but i feel like laterals more in my shoulders and he goes oh yeah no you know he said to me he says go like this with your arms put your arms out and do shoulder circles for a minute and so i'm like okay i'm like does it burn something like dude it really burns he goes you will build zero muscle doing that and i was like oh okay oh damn I should listen to this guy.

49:26What is it? It's the EKG. It's the EKG. Oh, no, no, no. I always get the acronym wrong. What do they use on? It's not the acronym. Yeah, there's the lecture. Muscles on magnets. What are they using? I can't remember. It's not EKG. No, it's not EKG. That's for your heart. I always get the acronym wrong for this. Muscles on magnets. What do they use to look at muscle activation? I can't believe I forgot. I know. I do it every time. Every time I just because it's ridiculous. They're looking for muscle activation. But the reason why I'm bringing it up is so people understand because the science that you are aware of that you think is so good that proves that leg extensions are so – is based off of that science.

50:05Yeah. That it lights up your quads like a Christmas tree. I'm going to call it that. It's because something lights it up, right? Just because it lights it up, it does not – it's no different than if you were to put that same machine on a girl's butt and she did butt kickbacks. Okay? But I don't think there's any debate that that versus hip thrust or squatting or deadlifts doesn't even come close. It's the same argument, dudes. So all you dudes that think that leg extensions are superior, you're an idiot. It's the same thing. EMG. EMG. EMG. Thank you. That is close. Yes, that's all those research that supports how great leg extensions are, are EMG reports just because they light up.

50:47Yes, your quads are working with your leg extensions. Yeah. That's true. There's an argument there. So do you when you do butt kickbacks. Go do 50 butt kickbacks right now. I bet all your butts are going to burn. Or do what I did with the shoulder. Little shoulder circles. Your shoulders are going to light up. It's great for rehab, but you can't argue with me. It's better than squatting. It's not at the top. It's at the bottom. I didn't even go through, but I heard. Did you go through them? Did you look? Just people. I can't believe these guys put leg extensions. There's an S tier. What? Click bait.

51:16You're not going to find a single. This is rage bait. We got a lot of work to do, guys. I read those comments. I'm like, oh, my God. No, TikTok needs to be saved. TikTok needs to be saved. I think TikTok is where the dumbest fitness people live. I think so. I think Instagram has gotten way better. Yeah. Right? Well, we don't have time for it. You know, X has got great fitness people. I've seen great posts on X. Yeah. Instagram is good. TikTok, idiots. I think that's where they all live. Sorry, everybody. We'll help you. I'm offended. We're going to help you out. If you like high quality meat and you don't like to spend a lot of money, go to ButcherBox.

51:55They deliver grass-fed meat, wild-caught fish, chicken, pork to your door at great prices. Go to butcherbox.com forward slash mind pump. By the way, on that link, new users will get your choice of New York strip, ribeye, or filet mignon in your box included for free for an entire year. All right, here comes the show. Our first caller is Pat from Florida. What's up, Pat? How you doing, Pat? What's happening, dude? Good day, gentlemen. Pleasure to see you. Yeah, same, man. How can we help you? Well, I've been on a journey for the last 18 or 24 months, and I feel like I kind of hit a bit of an obstacle, roadblock, plateau, whatever term you want to use.

52:37My health journey is focused around, you know, getting healthier. I'm 58, closing in on 60. I want to lead a much more active lifestyle, so I've been trying to get my weight down. my weight has gotten down but I feel like I just hit a point where I can't get it to go down anymore now I know I'm getting stronger I hit the weights two days a week I stair master two days a week I'm back on the bike after my surgery in June so I rode 15.6 miles Sunday I ran two miles this morning I just feel like I'm hitting this point where I can't get any lower in the weight area and there's there's you know there's pain points and you know I'm talking things like love handles and things like a little bit of a protruding gut.

53:22So I want to get rid of the dad bod. I want to do this because I want to get healthier. I want to get my cholesterol in line without taking any more statins. And I like to get my BP down, which I'm like borderline between normal and high. So these are all the drivers behind me trying to get the weight into what I think is more acceptable range. Okay, so we have a couple things we want to look at here. Great job, by the way. Number one, I want to say that. And this has only been about two years. I mean, it's been two years weight focused. I've been on and off training my entire life. I grew up playing multiple sports, football, baseball, soccer.

54:03I've always been active. And as I got into a desk job and growing up into what I would call adulting, things slowed down, weight came on. I, and I, I maxed out, um, in my, you know, I think it was in my late thirties or early forties. I maxed out at two Oh eight and my face was bloated and I was like, I can't, I can't be this heavy anymore. So that's, that's when the journey started. Okay, good. So, and then let's, let's talk about your strength. You said you're getting stronger pretty consistently. Yeah, that's a great, I definitely am. I, that's a great, I can tell that from, from the, you know, the dumbbells I'm using for my, my, my shoulder press.

54:39I can tell that from the, uh, I'm moving up in weight with my, with my bench, my, my incline bench, uh, you know, flies, uh, presses, the number of pushups I can do, you know, two years ago, I could barely squeak out 30 in a set. Now I can do 55 or 60 in a set. So I know I'm getting, Oh, you're doing good. Yeah. You're doing really, really well. Let's talk about the health stuff. Uh, I see I'm, I'm reading your question. Uh, at one point you had a little fatty liver, uh, blood lipids look like a little, how is, how is that all looking now? How are your lipids now and your blood pressure? All in line.

55:11Um, cause I got that diagnosis of the fatty liver in July and that was after my surgery in June. Cause, uh, I, you know, I didn't slow down with my eating and drinking from the standpoint of just living life daily normal. Right. So, so my liver scores got out of whack. I got, I got put on, uh, you know, Mediterranean style diet, uh, which, uh, had me cut back on red meat, had me cut back on eggs, which I was leaning into heavily for my protein intake, which pretty much was the only macro that I've been tracking based off of listening to you guys. You know, I don't really track my calories. I don't really track my fat.

55:46So those are the, you know, that's the fatty liver kind of hit was a little bump in the road, so to speak. Okay. But now everything's good. Yeah. Okay. I mean, how are you or how are you doing with hitting the protein intake considering you had to take out the red meat and eggs? Are you really consistent with that? or you struggle to hit that consistently? What's that look like? It's been a, you know, I've literally been, I've been tracking that, trending that upward for the last three or four weeks. So, you know, I'm slowly but surely moving into, you know, a higher lean protein intake. And, you know, for example, you know, during the Mediterranean diet phase, I was only doing, you know, three to five eggs a week.

56:28Well, I mean, I ate three eggs a storm. So, you know, that kind of thing. I'm getting back into, but I'm also not eating red meat like every other day, like I was. I'm now adding in more chicken. I'm adding in more fish, you know, but still trying to hit those protein targets. So eggs, I wouldn't worry about. Saturated fat can have an effect on someone's lipids, but eggs typically don't. The data shows this. You could play with a little bit. There's always an individual variance. There's a trap that I don't, that I'll talk to you about that I don't want you to fall into. And the trap is that you're doing great.

57:03You seem like you got your fit. You've got good stamina, good strength, healthy. Everything's moving in the right direction. The trap is to start nitpicking yourself from an aesthetic standpoint. Okay. Where you look in the mirror and you go, okay, well I'm fit. I'm strong, healthy. Blood lipids look good. Everything's moving in the right direction, but I got this love handle area here, or I got a little bit of body fat here, or I want a little bit more definition there. And it's a trap because you're not going to get an improvement in quality of life by focusing so heavily on the aesthetic. Focusing on performance and health are going to give you a great deal of the aesthetic.

57:40But just look, if you start nitpicking yourself in the mirror, especially at 58, you're almost 60. So, you know, and we got to just, you know, call that out. Like that's, you're getting to the point now with age where age starts to play a role. and I bet if you compared yourself to your peers, you're probably in a completely different category. And so you don't want to create these standards for yourself from an aesthetic standpoint that start to reduce your quality of life because you're sacrificing certain things or chasing something that's kind of a little bit of a boogeyman. Like, I mean, we could cut calories.

58:16There's two knobs we can turn that I see, don't you? Yeah, I mean, I could see protein and I would stop the intermittent fasting. And then I would also maybe scale back a little bit on the endurance training. So still do some of your cardio. I mean, it's good to keep the cardiovascular endurance up, but long bike rides or consistently long runs are not serving you building muscle. So it's not bad for you, but if you're trying to make an aesthetic change, since that's what you're asking, like we're trying to trim off the body fat, that's actually not helping the cause. what will help the cause is consistently hitting protein like very consistent with the continue to get stronger in the gym and building muscle and the scale might not even move that's right the scale might even go up i mean because i don't care if you increase calories as long as you increase that protein consistently simultaneously while you lift weights what might happen is we might put four or five pounds on the scale but it'll be muscle it'll speed the metabolism up and you'll look different the waist will come in you'll be but the doing a lot of endurance training while also doing the strain training while also maybe not being very consistent with the protein tank is the reason why we're kind of at this plateau aesthetically and the intermittent fasting is not making it any easier right on you it makes it very difficult really difficult to hit you know 180 grams of protein a day uh with intermittent fasting just so you're you're doing this on hard mode but again you gotta no you're you're right there i mean the only reason i do the intermittent fasting was a maintenance you know when i when i started this journey and started taking a couple pounds off.

59:48And I, you know, the intermittent fasting helps just to maintain weight for me. I mean, it just, it kind of just gives me that, that ability to stay level, so to speak. And I, I also suffer from a bunch of itises, right? I got some arthritis, I got some tendonitis, I got plantar fasciitis in both feet, right? And that's another driver here from the standpoint of when I'm, when I weigh less, my plantar fasciitis doesn't bother me. Sure. Yeah. Right. You know, cause it just, it makes sense that way. And the other thing too, is, you know, you mentioned, uh, you know, outperforming my contemporaries, you know, and that's another driver here.

1:00:25I have this regular group of guys that I play golf with and I kick their butt every time. And I want to, I want to continue hitting out, hitting them by 30 and 40 yards. Like I do. Yeah. Yeah. I tell you what, Pat, I mean, big picture here, if you focus on feeling better. So what are the things that help with the, uh, tendonitis and fasciitis, performance, enjoyment. Are you enjoying your workouts? Are you enjoying, you want to run and you like it, keep doing it. If you're only doing it to get leaner and it doesn't really matter, then you could try other options. If you keep focusing on those things, the rest tends to follow.

1:01:02What tends to happen when we focus on aesthetic too much, we think we're going to get this return in quality of life. We actually reduce our quality of life. and we get the look, which you can get, but it's not the same. Most people don't get an improvement in quality of life from just focusing on the aesthetic, especially not in a place where you're at, where you're doing really well. I would say if you just hit your protein and stop the intermittent fasting, you'll probably move in the direction you want to move. Cardio-wise, maybe the running is not helping with the plantar fasciitis, at least maybe not now.

1:01:37And you can modify that. unless you love it. You know, if you love being active and being able to run, which, you know, if you stop running, you'll lose the ability to run. That's the other part of it. So what Adam's saying is correct from an aesthetic standpoint. Uh, you could do other forms of cardio, uh, that are not going to be as muscle. I don't know, damaging for lack of a better term, but if you stop running, you'll lose that ability. So if you like to run and you want to be able to run, I don't know if you should stop it. I only run once a week. Okay. Yeah. It's a once a week run because I mean, bluntly, my body can't take the pounding running more than that.

1:02:12Right. You know, I, you know, I've got a bad knee, I've got a partially torn MCL, so I can't really put too much stress on it. I only run two, two and a half miles at a time. It's not like I'm out there doing six. Okay. And the other reason I like to run is because, you know, I like to be able to, when we go to a national park, I like to be able to go on a six mile hike, you know, that kind of thing. That's good. And we go on a, we go on a national park trip every year. So I want to go on these hikes because that's part of my enjoyment you know from a lifestyle perspective yeah well i could i could give you a workout plan that i think would be good instead of two days a week would you be open to doing like uh like a everyday 15 minute plan like maps 15 i think you 15 so it's the same it's probably the same volume that you're used to it's just not all done in two days it's a little bit every day and a lot of people get better results that way okay are you going to a gym or are you lifting at your house?

1:03:03I, I lifted at gym, um, one, a big box gym, but it's got everything, you know? And, and, um, I recently got my, I got my stair master up to 30 minutes of stair master, 112 flights of stairs. So, you know, like I, I get off that thing and I feel like I've accomplished something and, and that, you know, the sweats just coming down my face and, and, uh, that's how I love wrapping up a session like that. But I go in there and I do anywhere from six to eight, uh, you know, uh, weight movements, um, three, you know, three sets of 10, two sets of 12, whatever it is, whatever I'm doing, whether it's shoulder press or lat pull down or, or, you know, let me, let me send you a program, Pat.

1:03:42I'll send you mass 15. Okay. That way you have some good programming. Um, and then do you know what your body fat percentage is sitting at now? You said it was, no, I don't. I've never measured it. Okay. I'll just tell you this is generally true but for a man who's 58 sitting in the mid you know the mid teens body fat between 14 to 18 % and being fit is actually healthier than being between let's say 10 to 12 % and being fit all things being equal that slightly higher body fat percentage within that range is actually going to give you especially if you got cardiovascular endurance you got strength you have all those things which you do we idolize this like really lean look, but it's actually not healthy or not ideal for longevity and health.

1:04:26Understood. You know, one of the key drivers behind this was the losing muscle mass. And so, you know, after listening to you guys and knowing what I used to do when I was younger, that's why I got back into the gym, got back into moving some weights around. And again, I go back to the to the pushup example where, you know, two years ago, I could barely do 30 in a set and I could I can pump out 55 or 60 right now if I had to. That's great. Double strength. I do. I do want to. I think Sal's advice is 100 percent perfect. And what he's saying, I do want to double down, though, on the what what will happen and why you feel this plateau is when you have the endurance training and you're also missing protein intake.

1:05:07That's a recipe for no way we're building muscle. So that's like why you'll feel a plateau is like what's happening is you're eating just enough to maintain right where you're at, which is a great place. And that's kind of Sal's point is like, dude, you're kicking ass. You have endurance. You're strong. You're kicking your peers' ass. But you're also asking questions about body fat percentage. And I'll tell you from an aesthetic place is we got to consistently hit protein and focus on building muscle. That's what's going to get you in that place where you'll trim body fat and you'll start to sculpt.

1:05:39Body composition change. That's right. There are two different goals. and so what you're feeling right now in the plateau isn't necessarily a bad thing it's you're in a great place you're healthy you're fit you're strong you're capable uh but if you're trying to make change aesthetically then then then the focus becomes okay we really need to focus on hitting that protein intake on a very consistent basis really get strong in the gym and then the endurance training just becomes less important because i'm trying to build a metabolism doesn't mean it's done don't do it or it's bad just becomes less important when the focus is trying to sculpt the body so that's why you're feeling what you're feeling then if you want to accelerate your results with golf you go to maps 15 performance uh just to reinforce that rotational torque in in you know all these like workout plans are great but they lack a lot of rotational movement and lateral focus um to reinforce that is going to keep you you know pretty strong in that uh accelerated movement call why don't we send him perform match for 15 performance that'll be more appropriate.

1:06:40Just so you keep that edge above your buddies. That'll be a better one for you. Awesome. I'd love to get another 10 yards on the driver. You're great, Pat. Thanks, guys. I really appreciate it. It's great talking to you guys. Yeah, you too. Alright, have a good one. Is he as old as you, Doug? Yeah, he's a couple years younger. Same age, huh? Yeah. Oh, no, you're older. Look how young Doug was. All the time. It's so crazy. Even with his new gray beard. It kind of makes him look younger a little bit which is kind of weird yeah he looks like the young guy trying to look older yeah

1:07:16can i see your id sir yeah yeah yeah i you know i it's such a it's such a hard one to advise right well you don't want to get caught in that trap i you know well i know that's why i'm that's why it works that you say what you say but it's like to me it's also it's very obvious here's what it is it's very obvious you're very obvious what's going on yeah there's a couple lovers yeah he's he's uh he likes to get to sweat so he's hitting that stairmaster probably every time he goes to him hard he's moving a lot he even goes for a run for you know a long distance he's biked for a long distance uh and then it sounds like hitting man if you're not eating steak and eggs and you cut that out your diet and you're doing more mediterranean and you're intermittent fasting i know he's not no hitting 180 grams of protein every day no so if he just hits 180 grams of protein every day focus on the strength training maybe replace some of the higher intensity cardio with more like walking or you know whatever like that's the that's the solution but you know your your point is incredible which is i mean hey at that if that was my dad uh dad i like what you're doing yeah you know i'm saying like you're you like it you feel good you're you're you're the fact that you can go for a run and you could ride your bike that long and you're that strong in the gym like who gives a shit that you don't look like mr universe right now like you're way more capable and you're in better health but at the same time if you want the aesthetic answer i have that for you.

1:08:33It just looks different than in your approach. Our next caller is Dan from Pennsylvania. Dan, what's going on? Hey, how you guys doing? Good. So I'm just going to read my question. So I'm 42. I just started Map Strong while going through a reverse diet and I'm kind of struggling with it. And I'm wondering if it's too much volume for background. I've lifted my whole life, but always was overweight. About eight years ago, I dialed in my diet and dropped about 60 pounds. Since then, I've never really committed to a proper reverse diet. I'm starting to find it harder and harder to lose fat when I try and cut.

1:09:15My weight has slowly been creeping up over the years. I thought Matt Strong would be a good program to run for the reverse diet. However, I'm finding myself worn down, sore, don't feel like I fully recover from each workout. And so I was wondering if I should build in more rest days or if I should skip the work sessions or drastically dial back the intensity of the work sessions. The only other MAPS program I've run into this issue with is MAPS Aesthetic. And I know you guys have said that a lot of times that's too much volume for most people. So I'm wondering if this could be the same issue. Yeah, it is.

1:09:53If you feel that way. Switch programs. Yeah, switch programs. Strong is decent volume. The work sessions are pretty – it's funny because there's more volume. It's a lot. There's more volume in the workout, the foundational workouts. That's what I noticed. Yeah, if you feel worn down, it's too much. Okay. We'd want to switch programs. And you can either avoid the work sessions, which is totally fine, or you could go through a bout of MAPS 15. Or anabolic. Or MAPS anabolic, which would probably be appropriate. Have you ran MAPS anabolic yet? I have ran MAPS anabolic, and I actually just ran MAPS 15 over the summer.

1:10:31Okay. And liked that. So I wanted to, you know, for the reverse diet, I figured since I was adding more calories, I kind of wanted to try MAPS strong. I really haven't focused on strength in a while. That's logical. Yeah, that's logical. Can we tell them what's coming out or what? Oh. Yeah, we can. Yeah, they figured. We have MAPS Strong 15, so we have the 15-minute version, which definitely cuts into your volume. Once it drops, I can't. Yeah, well, by the time this airs, it will be out, so we can actually send it over. Oh, so you're actually going to be the first one to get MAPS 15 strong, my friend.

1:11:04Oh, that's great. We'll send that to you. Follow that. It's just too good a fit for what you're talking about. That's right. Yeah. Yeah. You'll like it. It's got a lot of the cool exercises from MAPS Strong, but it fit in a 15-minute protocol, so that'll work really well for you. Okay, yeah. No, that sounds great. Yeah. Out of curiosity, Dan, where did you take your calories with this reverse diet? So when I was cutting, I was around like 2 ,000 a day. And I've been trying to eat around like 25 to 2 ,800 a day. And I've noticed that the weight's kind of like really kind of been like creeping on.

1:11:39Like I gained about 10 pounds. So I don't know if, you know, I'm just kind of. That's a big jump. Yeah, it was a big jump. And also like this time of year, you know, there's a lot going on. So I don't know if maybe it's just like I'm letting it go too much on the weekends. And if that's contributing. Probably. If you're not tracking on the weekends, that's probably what's happening. For sure. Yeah. You got a reverse diet tracking, in my opinion, is more important than it is for a cut for a lot of people because it gets out of hand. I would stay consistent at 2 ,500 calories for a while and then move up from there.

1:12:12But be consistent. And win the weekends. I think the weekends are more important than the weekdays because the weekdays when you got work and you're busy, you tend to kind of fall in line naturally better. The weekends is definitely where stuff gets out. The other thing, the other advice I'd add too is are you tracking steps right now to kind of see what your daily activity is? Yeah. I mean, I'm pretty consistent with like around like 7 ,000 to 10 ,000 steps a day. Oh, good. I live and work in the city, so it's real easy just to get a lot of steps in each day. So be careful of if you're like that in the city Monday through Friday, and then does Saturday and Sunday have the same amount of steps or do they get reduced?

1:12:46Because if you reduce the steps simultaneously, also a little loose on the diet, that's where that gap gets filled real quick. No, I usually, weekends, I'm still pretty good with the steps. Okay, good. Okay, good. Because that's really common where someone's more active throughout that week and then they have the day where they sleep in or they're not moving as much and then they also have a little looser on the diet and that's enough right there to cancel out all that great work. But if you track with your reverse diet and stay consistent with that, follow MAPS 15 strong, I think you'll be good.

1:13:16Okay. Right on. There you go, man. All right, Dan. Let me know how you like it. All right, will do. All right, guys. Thank you. All right, thanks. Yeah, I knew right away when you said, oh, around between 25 to 28. I'm like, oh, you don't know how much you mad at it. Yeah, well, I mean, come on. And then weekend's a little loose. It's probably 32. Come on, we just went through Thanksgiving. I mean it's only been a few nights I haven't had pie I know are you having pie every night? just about bro it's like a sin to see all that pie in the fridge it's gonna get thrown away if I don't eat it we have apple crisp in our fridge oh god my tongue has got like a sore on it from all this sugar I don't think that's from that it's from you again no you set yourself up poor dad the joke's on you This does not help Dan at all.

1:14:09Our next caller is Christian from Minnesota. What's up, Christian? What's up, Christian? Hey, guys. How are you? Good, man. How are you? Good for Tuesday, I guess. Yeah. How can we help you, dude? Dude. Yeah. So turning 50 here in February, signed myself up for a crazy endurance ride next June. So I just wanted to read my email to you guys and get some advice from you guys. Okay. Okay. So I'll be turning 50 this February. I wanted to reach out for some training advice. I'm 6 '3", about 217 pounds, sitting around 20 % body fat. I live in Minneapolis and lift weights five days a week during the summer and six days during the winter.

1:14:49I also mix in zone two cardio a couple days a week. Here's where it gets interesting. My brother-in-law, he's a bandjump player in a traveling band, somehow talked me into signing up for a 108-mile gravel bike race in Steamboat Springs, Colorado in June. Most of the training plans I've seen call up at least five days a week of riding for 60 plus minutes, ramping up over time. My goal is to take this seriously while still lifting heavy year round because that's what I love most. Every year I bench 300 pounds on my birthday and since I'm hitting 50 this year, that milestone feels extra meaningful.

1:15:23My main concern, how to balance endurance training without losing muscle mass or strength. I'd love your perspective on how to structure my training and nutrition to stay strong and lean while prepping for this event. Something's got to give. Yeah, you can't. You can't. They're conflicting goals. It'd be different if you said, hey, I'm going to go for a run, but you're talking about a real goal, dude, like a real endurance goal. And it completely conflicts with a 300 bench press. It just is the complete opposite. it and so you got to ask yourself what um what's more important yeah more important more valuable what's going to give you more quality of life um and then and then lean into it if you try to do everything you're going to get nothing or hurt that's right hurt most likely you'll get hurt like if you try and keep a 300 pound bench press and train for 100 miler you're going to get hurt guaranteed doing one or the other like you're you're going to overtax the body trying to go for two goal keeping two goal it's just you'll get hurt but it doesn't mean there's nothing wrong like you could totally just i'm going to commit to this whole endurance thing because it sounds fun and challenging and i'm turning 50 and like how many 50 year olds could say they could do that but just commit to that and then your training looks like keeping yourself from getting hurt it's more mobility it's more mobility and maybe some isometric work in there maybe uh one day of really moderate training but really that's it no that's nothing that you're not you're not making strength gains you're gonna lose a little bit of muscle hopefully we maintain most of what you have hopefully but that ain't the goal anyways the goal is like you get good at this endurance race and not get hurt just to help you feel better christian uh whatever you lose come right back yeah you'll get it back so fast come right back it's not it'll be it won't be an issue at all it'll be you know it'll bounce right back the way you would do this is follow the endurance training and i think what adam said is i mean that's that's what i found with all my clients who did that kind of training, the most we could do or what we could do, what we did that was beneficial was about one day a week of strength training.

1:17:26And it was moderate where we did like three or four lifts and that was it. The rest of their training was focused on their sport. Where's your bench at right now, by the way? I do 275, five by five. So I'm not worried about hitting 300 in February. Right. I just, I mean, I just want to check that off, be, be a 50 year old with a bunch of high school and young kids watching me throw up 300 pounds. And then I don't need to do it. I don't need to do it again. Right. So I don't want to, I don't need to maintain. I'm actually not looking to maintain 300 pounds after that. I mean, 225, you know, just, you know, it's not that far off, but work out with that.

1:18:03Yeah. So I'm, I'm confident I'll do 300 pounds. It's just, I like lifting weights. Right. And Sally kind of made me sad when you said only to do it one day a week because it's kind of a stress reliever. You know, my wife and I go to the gym every morning at 545. It's part of my routine. So I'd like to keep up with that. So you could spread it out. You could do maps 15. Yeah. You could do maps 15. And then like, so what it could look like since you like that. And it sounds like you and your wife have something that I think is far more important than any of the goals is getting up and going to the gym together like that.

1:18:35But you have to discipline yourself to do two things. One, only do the two exercises in there and two, keep it at moderate intensity. And that takes a lot of discipline to do that because again, now the focus becomes the endurance training. And so really you're just going through the motions on your weight. I'm making you do 50, 60 % intensity at most. So you're way lower than what you're normally do, but you're still doing it. You're sending a signal to your muscle that, hey, we still need this muscle because I'm going to get in this gym. I'm going to do two exercises every day. But then right after that, you're going into your endurance training and that, and that's kind of the focus.

1:19:10Your brother-in-law, is he very competitive or is this new for him too? Uh, he's competitive. I mean, he lived out in steamboat for 10 years, so he's a really good skier. Um, he was actually a pretty good natural athlete. Um, and my wife, which is his sister, um, she's done numerous iron mans and she actually is now been invited to be on a competitive, uh, gravel bike team. You know, 12 women from across the country have been selected to be on this team so she does it as well i've done races before i've done 60 miles before so i've done a combination of like lifting and riding um i'm just kind of worried about like the elevation starts at 6 000 finishes at about 8 300 um so that's kind of is your goal to compete or is your goal to be able to just do it no we're just doing it together him and i we we're gonna you know ride next to each other draft off some people and finish you're gonna be you're gonna be okay You're going to be okay, dude.

1:20:02If you just ride, you got to ride a lot. Do a little bit of strength training. If it's just to be able to complete it, you'll be fine. Reinforce your hips and ankles. Make sure if you need, again, with the 15 protocol, you got like two exercises, so you can still do mobility right after that. MAPS 15 is a program for you, especially since that's your routine and kind of going to the gym every day like that. Just don't do more. I'm going to say that's don't do more. okay that's where you'll where you'll fuck up is you'll do more or go harder so don't play in the middle of this let me see where my bench is at i feel like i can still throw 275 up for five it's like no right now we're just we're working out with 185 and we're doing the we're doing the reps and it's like that's the goal right now and it's like i'm focused on the training on the endurance training i'm touching the weights because i don't want to lose a lot of muscle you just want to maintain if you do it like that you can very easily finish this race do well not lose hardly any muscle and then as soon as you're done your body's going to put on muscle you'll be strong as shit within within a month after there's a totally different mentality with your training if you're like i just want to be able to complete it versus i want to compete if it's i just want to yeah dude if you don't tackle this like you're trying to win i think you'll be okay as far as nutrition is like maintaining my uh protein and stuff i i try to get 220 grams in right now i really don't watch my carbs i just you know eat fruit rice etc do you guys should i increase my my my protein and my calories like right now i try to hang around like 2500 i weighed 246 the beginning of the year oh yeah calories yes protein you're already fine on protein but calories yes you're gonna need some carbs for all that endurance carbs yeah fuel the performance so Based on how you feel, you'll bump it.

1:21:48I mean, you're almost the exact same. You're 217, you said? And you're 6 '3"? Yeah, I'm 6 '3 and around that. You're going to need to be over 3 ,000 plus calories with all that riding for sure. So it doesn't mean you need to jump to that right away, but as you start ramping up that, fuel those workouts. Because that will be a recipe for losing muscle. You'll just get lean, lean, lean, and you'll lose muscle because you're doing so much endurance training and not enough calories. So definitely get those calories up. And it can be through carbohydrates if you like, whatever, because you're getting enough protein.

1:22:24So whatever you enjoy. Cool. Well, that's all the questions I have for you guys. I really appreciate you guys, and I love listening to you guys. I think my favorite part is when you guys just get into a real-life conversation with each other. I've got four daughters, so I love all the kids talking and everything like that. so keep doing what you're doing you guys are great and i'm gonna assume you're do you have match 15 we gotta send that to you if you don't have you have match 15 i don't have that all right we'll send that we'll send that over to you by the way i'm gonna assume your daughters are super athletes with you and you and your wife as their parents holy big dude strong wife's iron man are they all crazy athletes or what uh basketball hockey uh downhill skiing uh and swimming and across but yeah they're kind of all over the board so um the only thing they can't do is play football like a guy so that's all that's awesome that's awesome good stuff man very cool all right guys thanks much take it easy take care you know that's so dope yeah you know if you're fit you work out you're fit uh and you don't go to win uh you could you could do pretty well i mean i've done he could absolutely do this i've done long endurance stuff but without like being fast just because i'm fit well no you have it not 108 not 108 but i did i did 108 i'd have to train but my point is that's a monster yes it is that's a monster it is but if he's going if he just does if he practices long run here's here's it you're right if he's like he already has i'm sure he has already downloaded the the formula for what he needs to do on the biking part of the Is it all biking?

1:24:05Did I get that right? Yeah, it is. Okay, so if he follows that protocol and he does Max 15 with the attitude of, I'm just coming in here and touching the weights. He'll be fine. He'll be totally fine. But what will get in his way is, one, trying to think I'm going to win this 108 thing or I've got to beat my brother-in-law or whatever like that and really pushing that endurance training and simultaneously going, like, I've got to keep that 275 bench. That's the recipe for the endurance. I'm worried about the bike seat and my gooch. Man. yeah a long time yeah it hurts the gooch 108 miles that's a lot that's a lot yeah yeah have you ever rode a bike more than two miles i don't i don't know how to ride a bike

1:24:46our next caller is chance from indiana what's up chance hey guys how can we help you uh thanks for having me on um i'll just go ahead and read my question here I am trying to decide between two programs So I'm looking for which program That is not going to sacrifice aesthetics But has a focus on reclaiming mobility I'm looking for better movement patterns And kind of having something to help build a bigger gas tank I don't have a specific athletic pursuit That I'm looking to improve in But I want to be able to maintain my strength And improve my cardiovascular endurance Just for things like play and sports from time to time as I get older.

1:25:30I have seen a regression in my ability to kind of run, and I don't really want to be a runner. So Doug recently talking about incorporating sprints was something that spoke to me. I can easily do three days, three foundational days a week, two mobility, supplemental days. So the main question comes down to, or questions, is performance the best fit, And would it be okay in performance to switch chest exercises to unilateral due to some joint pain in my shoulder, specifically phase one? Or should I skip phase one altogether? And then should I also follow this program exactly the way it's laid out and allow the endurance gas tank to kind of build up in each phase change?

1:26:15Or should I incorporate things like the sprints or hit in the mobility days since those are shorter workout days? Uh, or would something like map strong be a better fit because it has the work sessions and I could do mobilities and stretching kind of on those, uh, non-foundational days to supplement that. Just do performance. Yeah. It's all laid out. You don't have to add anything. Yeah. It's going to hit all the things you said. And yeah, you can definitely change the chest exercise for sure. Yeah. But it's got everything you asked for. It's all built into the program. I was almost thinking symmetry just because of what you just, you know, brought up at the end there.

1:26:53but yeah, I think performance even covers that with mobility. That's right. You'll be all right. Yeah, yeah. That's a perfect program for you. Okay. That's kind of what I was thinking. So, you know, it's good to have the confirmation there. With phase one of performance and doing unilateral, is it a big deal if I switch to like a higher rep scheme of six to eight? Okay, not going to matter too much. No, you're good, bro. Yeah, that's fine. Yeah, that's perfectly fine. Totally fine. Do you have mass performance? I do, yeah. Awesome. Um, I I've been doing, so I didn't know also if you care, if there's specific unilateral exercises that you think are better for the chest with shoulder pain, I've been doing floor presses and those seem to not cause any pain.

1:27:39Although I know that's not unilateral. Well, let's talk about your shoulder pain here for a second. What are you experiencing? Uh, it's, it's just some pain right here in the front. If I, it seems like even when I try to really, uh, set my shoulders and put them in the back pocket, there's a little bit of pain right there. I think it's due to, like, I kind of messed it up shooting my bow. And so there's that pain when I do chest exercises sometimes. So it's in the front of the delt. Yes. It's your bicep tendon. It's called bicep tendon tendonitis. That makes perfect sense from pulling a bow, too.

1:28:13So deep stretching of that bicep on the right with massage should really help take care of it. uh okay yeah so yep it's it's i'm almost positive i mean there's no way to know for sure without like doing a full assessment but what you're describing sounds like bicep tendon well and one of the ways you can figure that out is you do a really good you know how to do a bicep stretch where you rotate your wrist over and come back behind you if you don't you can i think we have one on our youtube channel if not you can google it pretty fast like how to how to stretch your bicep really good and get a really good deep stretch in the bicep and then after you get out of it see if you feel some relief there and you'll you'll feel some relief just from doing if it's bicep tendonitis i mean a deep stretch it's like right away you'll notice yeah yeah uh some improvement yes i mean that would make sense because i'm not doing anything for my bicep i'm doing like dead hangs and more shoulder mobility and none of that's helping so if it's bicep i'm not doing anything for that that's not improving so it's right over the shoulder right there so that's why you probably feel that that's super common too yeah rifle flip right do we have a video okay yeah yeah i know the rifle flip yeah yeah and really i mean like a long static stretch of the bicep over front the front delt and then go in your chest presses and see how you feel got it okay i will do that all right man all right thank you guys all right you got it that you know what's funny about that pain is unless you know how to address it it doesn't go away well yeah because you think it's shoulder you see it feels like it's your shoulder for shoulder and then it's i used to i mean this is one of the things as a trainer some sometimes you'll hear a problem and you're excited because you know you can yeah make an impact and that kind of shoulder pain that he's describing whenever i'd get a client with that i was i could almost always show them dramatic improvement right away and then within a couple weeks make it gone you know just from deep tissue massage i mean the giveaway too is the bow yep i mean that's that's all you're pulling back with that bicep with that he's probably just strained it or overused it Yeah, maybe an overuse issue.

1:30:14Especially since he's connected. Like, something to do with my bow. Because everyone... Look, if you like the show, come find us on Instagram. We'll see you. It's at MindPumpMedia. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at MindPumpMedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs.

1:30:53With 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 5-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.

From the publisher

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.
Mind Pump Fit Tip: Reset and balance your hormones in 90 days. (1:58)
Errand boy. (32:25)
Reinforcing good behaviors rather than negative ones. (34:40)
Liquid Botox. (46:43)
Leg extensions suck! (47:35)
#ListenerCoaching call #1 – I've hit a weight-loss plateau. Please help! (52:14)
#ListenerCoaching call #2 – I just started MAPS Strong while going through a reverse diet, I'm only 3 weeks in and struggling. Is it too much volume? (1:08:34)
#ListenerCoaching call #3 – How to balance endurance training without losing muscle mass or strength. (1:14:08)
#ListenerCoaching call #4 – I'm looking for a program that does not sacrifice aesthetics but has a focus on reclaiming mobility. I'm looking for better movement patterns and having something to build a bigger gas tank. (1:24:46)

Related Links/Products Mentioned

Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com
Visit Luminose by Entera for an exclusive offer for Mind Pump listeners! ** Code MPM at checkout for 10% off their order or 10% off their first month of a subscribe-and-save. **
Visit Paleovalley for an exclusive offer for Mind Pump listeners! ** Discount is now automatically applied at checkout 15% off your first order! **
MAPS 15 STRONG 50% half from Dec. 7th-13th. Code DECEMBER50 at checkout.
Mind Pump Store
Mind Pump #2452: The Hidden Hormone That is Disrupting Your Sleep With Dr. Stephen Cabral
7-Day Overtraining Rescue Guide | Free by Mind Pump Media
Mind Pump #2312: Five Steps to Bounce Back From Overtraining
Mind Pump #2652: How Undereating is Making You Fat & Unhealthy
Mind Pump #2377: The 4 Most Valuable Supplements Everyone Should Take
Mind Pump #2720: Metabolic Healing vs Fat Loss: Which Comes First?
The New One Minute Manager
Mind Pump #2649: Top 9 Exercises for Each Body Part Based on EMG Research & More (Listener Live Coaching)
Visit Butcher Box for this month's exclusive Mind Pump offer! ** New users receive their choice of NY Strip, Ribeye, or Filet Mignon in every box for a year. **
Axon Rifle Flips
Mind Pump Podcast – YouTube
Mind Pump Free Resources

Ask about this episode

In short

Transcript

More from Mind Pump: Raw Fitness Truth