2754: Stress is Making You Fat! Here's how and how to fix it.

28:25I tried to act impressed. I really hate. Hey, can I tell you right now? I hate that it's an exercise you can't brag about because I want to brag about it. I mean, you can. You call your boy Brett. Hey, bro. Yeah, yeah. Text him. I told Justin. He'll pump your tires. He's like, well, show me. Show me the growth. I told Justin when I came in here that I'm going to have the biggest butt. I'm going to have the biggest butt in here. Oh, that's it. I'm coming after Justin. I think you'll have the juiciest. I think mine will be the powerhouse. Bro, don't worry about it. Just kidding. If my butt was bigger than you, you know how disproportionate my body would look?

29:01I'd just be all fucked. You look like a Brazilian butt. I look like a freaking minotaur, dude. how many you the big butt how often are you hip thrusting right now once a week okay and then like how many till you cross over to the other side you know what like too many hip thrusts you've been interesting where's that line dude you know what i like it because it uh it's making me feel strong in my posture chain of course but it feels good and it's a very simple basic exercise you're just doing because we don't have a machine here you're just doing it and you're doing it Where do you put the bench against the deadlift thing?

29:37Yeah, and I get the lower bench. Because that's the only thing I can't say. Yeah, six plates today. I was just repping that out, dude. How do you like that, Justin? Were all the trainers impressed? Huh? Were all the trainers impressed? I mean, I'm sure they were. Corinne and Alyssa are like, that's cool. Yeah, not bad, dude. You look great in your bikini. Anyway, it was a good time, dude. It was a good time. You say, though, you do notice it translate over into your squat and deadlift. Squat and deadlift. Yeah. And it's a safe hip hinge-ish exercise. I mean, I would anticipate maybe more even deadlift, no?

30:14What do you mean? Like it translates. Oh, yeah. More deadlift. Oh, yeah. But, you know, I'm not deadlifting a ton these days because I get carried away with it. I get strong real fast. I feel like you always say that and then I catch you like. I'm going for seven. All right, guys. Here and there. The next day. I feel like that's why I don't. I feel like he says it, and then all of a sudden I go walking by, and it was like, you know, the five plates over there. I'm like, okay, guys. Well, that's not heavy, dude. That's my normal. Yeah, he threw that at me, and I'm like, wow, dude. Hey, you're no good to us in a wheelchair, dog.

30:44You know what I'm saying? Yeah, I am. I can still talk. You know I've had that thought. That's true. You know I've had that thought. I actually had that thought. Oh, my God. What a morbid thought. I had such a morbid thought the other day because we've had some. You're like, what if I broke my spine from dead? Well, I was thinking this is how crazy. I've had some. terrible stuff i won't go into it because it'll make everybody crapped out but some bad things happened to my family recently and we've had some loss but i was thinking i had these morbid thoughts like wow what if something what if something happened to me and then i felt blessed i'm like dude i have a job where i could lose half my body and we'd be all right you know what i mean you just put my just put me in my chair and i would just do this the whole time sal's head like maps up her body it's a futurama or you know you go encapsulated head that's it we'll keep this podcast That's going forever.

31:28Hey, speaking of big, dude, what do you guys think of that picture I sent of my - Oh, my God, bro. His belly, dude. Dude, you're such a host, dude. I don't remember him being - Well-fed. That well-fed. He looks like a little mini strongman. What were you guys doing? Yeah, yeah, yeah. It was Jessica, dude. Just funny, dude. So she - Which is so funny, because you always tell the stories of the Italian grandmother who's falling off food. Was that like Jessica? Well, he ate it. She didn't force feed him. He ate it. He loved it. But what she used to do, she broke - It was all like steak and stuff, right?

31:55She broke. We got those, what's the super industrial strength blender? What's that called? Vitamix. Vitamix? Yeah, Vitamix or Ninja. Okay. We bought the real powerful ones. She broke three of them. She broke them. She would break them. The engine would burn out because she put tri-tip and sweet potato, but like tri-tip. Just like sludge. Yeah, and she'd... Like the whole thing. And she'd make these little meals for him. And that kid, I'm sure he was one and a half eating 70 grams of protein a day with that. Oh my God. And he got that picture in his little shorts and his beef cake. Oh, yeah. Oh, my goodness.

32:31Little heavy boy. How do you guys feed him? I know you have your kind of your foods they can have all the time, and they can kind of roam, and that's their snacks. But do they typically eat the same thing you guys eat every night for dinner? Or is it different? It depends. It depends. We always, Jessica will always have ground beef and rice for them. Yeah. So they can pick that anytime they want. Yeah. And sometimes they'll just eat that because we'll have something else that they're not interested in. Do you want your meat and rice? Sure. Yeah. give it to him yeah and that's such a great easy dish you know some just grass-fed ground beefs rice steak and steak and rice is what max eats almost yeah dude steak and rice chicken and rice are like the the go-to stuff like that he did i tell you when he went to his friend's house he went to his best friend's house and you know when we're now at an age where i'm totally like i'm cool about what everyone feeds him and does now and like i feel like we've done such a cool job of like laying a foundation that he navigates yeah he did uh two two nights ago with his his auntie jirlene they they have a tradition where they they do cookies and they taste test and we don't tell him you can't or you have a certain like and he comes back and mom's like how many did you have yeah i had two you know it's like you just have two cookies and he could have had more he he had a dozen with him carrying with him when he came back and he he'll he'll say no to it he went to our friends uh his friend's house and his dad ordered five guys burgers and he gave him the buns back yeah i don't want the buns yeah yeah look at that picture scroll down look at this a hoss bro little little meatball dude he's a hoss right there i love i don't know what it is about chubby kids but they're the best dude his feet were as wide as they were long he had little square feet square yeah they look like little little biscuits like a flintstone he's lanking out right now though he is he's growing i want to see him next to max because he looks like he's taller than max now bro he looks so much older than my my three-year-old my daughter is because He's got some muscle genetics from his mom.

34:20Dahlia is strong, bro. She's three. She grabs onto the edge of the counter and does a legless pull-up. Just with her fingers. She pulls herself up to look over. I saw her do it the other day. Yeah, yeah. I'm like, what? Look at my head. Did you see what she did the other day? What did she hit you with? Bro, she was jumping off the couch, and she jumps and does jump kicks, which I don't know where she learns them. She does spin kicks, or she'll jump and hit me, and she hit me with her teeth. and it didn't hurt her but she saw me bleeding and then she's like cried and I'm like oh it's okay it doesn't hurt I'm like trying to reassure her the whole time bro she told me too remember I told you guys I gave her like I told you guys I gave her like the least angry look of all time she was so upset she brings it up to me now you made the meanest face to me the other day I'm like oh honey it's such a trip to me to see the um, man.

35:16Remember when I brought up a long time ago about, uh, where kids are most likely to act up and do those things are, or like the percentage. Yeah. With mom is so, is so wild. Cause I always, Katrina always hears me talk about Max and she's like, you know, you say that about our son, but our son can be a little shit with this and that. And I'm like, I don't know what you're talking about. I've never seen that before. Cause he will, he'll be, he'll, he'll, he's, he can be ornery with her, but it's like, that's just, it is like, he's, he's finding that boundary with her and he's good once he tells her but i don't even need to see it like it don't happen to me like i did she's already corrected it with her with him and she had to deal with it that by the time it gets to me it's like he doesn't you know he doesn't challenge it whatsoever so it's an interesting thing to talk about with her because she's like when they get to teenage sometimes they'll push dad a little bit that's what i'll hear from other dads they try yeah well they'll do a little bit and then they got to hear yeah they never did and yeah they start kind of towing the line a little bit and and then you just bark one time I'm I'm there's a part of me that I'm wrestling with because there's it's almost like I want a little bit of it because don't wish for it I know I know that I know that's the part I'm wrestling with it's like come on don't be careful what you wish for especially if he inherits any of your tenacity bro didn't you like not talk to your mom for like a year because they got they took your car yeah yeah yeah like you literally didn't talk to her for like a year yeah yeah yeah yeah that's like that is some dedication bro no it's for sure that's that's like some trauma dog it's like some still kids still trying to figure out all the trauma stuff at that point at that point so but uh we're like i cannot for i think i tell you guys his best friend and he that they're inseparable right they do everything together um he's he's hardcore into football right now so at recess like his his best friend goes and plays football and my son's like yeah no and i pick him up and i'm always like hey what'd you do uh would you i always ask him what he did for his elective and then i who did you play with at recess and what'd you do and uh i'm like you didn't play with julian no no he played football i'm like how come you don't you don't play with them dad they're rough and i'm like yeah but that's that's part of playing so he's like yeah can i tell you something i'm like yeah of course you can he always ask can i tell you something I'm like, yeah, yes, you could tell me.

37:29He goes, yeah, the teachers don't really like it. And I'm like, why? And he's just like, because they get hurt all the time. And he's like, so yeah, no, dad, I don't really care. And I'm like, oh, my God. Oh, he's so cute, dude. This guy is too much, dude. Oh, he's like, well, and Katrina, her and I had a talk. We're like, OK, there's some things. He don't want to ride a bike, right? So we're like, OK, we're going to have to like, He's getting to an age now where he needs to know how to ride a bike. Like, you need to know how to ride a bike. Have you tried? You probably already have. But have you tried?

38:01Strider and all the things. No, no, no, no, no, no. I mean, like, something he really wants. And then you say, hey, if you. Oh, so this is what we just decided was, OK, there's things that he's really into. Pian Uno is like all these things. And there's always that. And that's what we do, a lot of stuff. So what her and I just agreed is, like, hey, I think Christmas, we're going to get him a bike. And we're probably going to do that. He's going to be a training wheel direction. And so we'll do that. and then what we're going to do is just start to the end of the block like and when he goes hey let's play uno be like all right cool first we got to ride to the end of the block and then we'll then we'll play so that'll work we'll do the that'll work baby steps of like yeah yeah you gotta do that first and then we'll play that and i know he'll kind of begrudgingly he'll do it but i think he'll start to get good at it and figure it out and then i think he'll like doing it but we're gonna have to do that like we're gonna have to use something else to get him to introduce it to him you have to do that in in some direction no matter what yes and so literally this was last night's conversation her and i are like we're agreeing that like okay he's getting that age now where all his friends are going to be swimming riding a bike doing these things and playing sports and it's like if we can't get him doing some of those things and we don't find a way to kind of almost force introduce it but then also that delicate dance of like i'm not going to make him do something he hates but i'm like if i can go hey if you just ride your bike down to the corner and then we'll play uno i think that's gonna so i'll report back did i bring up on the show how aurelius did with the bb gun i know i told you guys all fair but well i i of course got excited when you send that because your son's younger than mine i'm like hey look at this and i'm like showing him like we should get one of these he's like that looks dangerous meanwhile meanwhile i'll tell you what aurelius said so we were shooting first of all he's gifted.

39:47He is gifted with aim. You guys know how I'm the carnival guy? There's something there. Some carnival genetics. There's something there. When it comes to firearms, I've always been pretty accurate. Not that I go to the range often, but when I do... For that age, for him to be hitting the can is very impressive. We put it flat. Very impressive. So we got a huge... You guys know, we have a huge backyard. Yeah. And it took him three or four times to figure out how to aim, and then he was every time. Bink, bink. And he's hitting. It's far. yeah then he said but can you put it flat so i could shoot in the hole you know the mouth of the can and he was hitting it in the mouth of the can that's impressive with the bb gun i mean it's it to me especially since i have an older son and watching that going i'm going like it's impressive that he's even handling the gun and even somewhat aiming it like oh it's great and then we were but then here's you know here now you get a taste of him my son he's like can i shoot birds like no we can't shoot birds what about crows we don't like crows you get crazy like back my yard we have this whole dedicated we we were really into this for a while with like the pellet guns and bb guns and all that stuff and you have the ones the targets that spin i i drilled in all these ones all of these trees and we had like uh you know can strings like the whole thing dude there's there's really cool ones that they have now that like move yes and anyways you can you can geek out on ting and i did all that as a kid growing up we used to have like we live in the country we used to hang all that on barbed wire fences and fill the cans up with water so the water squirts out when you hit it oh yeah i was i was hardcore into wrist rockets and bb guns really young oh i moved on the paintball after that and then it turned into like we just injure ourselves oh i can't wait hey son's gonna be 20 when i finally get to deal with it so fun though hey speaking of kids the study came out on the effect that processed foods have on adolescent kids, it's a stronger effect on adolescent and it has a longer lasting effect.

41:43Of course. Which definitely points to a developing brain. You introduce a developing brain to the engineered hyper-palatability of these foods, it's going to have a stronger effect. And I bet you, I bet you, kids who grow up eating a lot of this food are going to struggle more as adults because of the way that their brains mold. We just talked about this where I brought up the whole sugar thing. And I mean, they've they've done this before where you see how the brain reacts to a dump, a bunch of sugar comparing it to things like cocaine. And I know that's like the fear mongering that people do.

42:18We were the hot pocket bagel bites generation. That's like a normal brain. You're like a little child's brain like that. You let them go. It shapes itself off of these signals. What's crazy to me is a majority of the food that is advertised and made but well this is true for everybody but if you go down the aisles of processed food of processed foods how many of them are geared towards children all of them the colors and the animals and the characters and the it's crazy yeah where they position it on the shelves like all the things all the cartoons were based on sony cereal yeah yeah that's it if heavily if heavily processed foods were invented today and we had the science available now i bet you could make a case that they would be banned on anybody below a certain age i bet so i bet i don't know when you look at the data money you look at the data well you can make the case i didn't say it actually passed yeah yeah yeah but i think you could have the case that it would be you know that speaking of banning do you guys see that uh so i told you i think the denmark banned social media for under 16 australia just followed oh under 16 interesting and and they're saying that this is the first of the dominoes they think that the whole that lots of countries are going to start banning social media for kids i mean i love that so do i i mean you could you could make the case for 18 you know you could make the case for it's undeniable when you actually look at the research and you know how how it's affecting all these kids it's it's unreal it is because really you have to you also have to i mean don't i mean when you guys agree that for your teenage girl or boy 16 and 17 and right in the middle of high school it has to be some of the most detrimental time for them to get into that also so i don't know how it'd be interesting what this will do right because what what did we all do when we we weren't allowed to drink alcohol at an early at an early age you end up and and you you sneak it you do it it's like this and then and you don't just do a little bit of it you drink a lot because you because because you can't have a type of deal so does this promote that do kit do smart kids rebellion or yeah well do smart kids find a a loophole around it or does another app get created that's like it bypasses i mean what stops them from just getting it still limits it though because there's a difference between i have to sneak around to get on social media and i'm just allowed to be on it all the time yeah but doesn't doesn't the doesn't the the the the research around is fascinating to you like the kids drinking age in europe and the difference of how they it's abused and used versus the united states and their age is much lower in those areas yeah there's some debate around that but part of the social media is way more addictive yeah but here's the other thing too though american culture is binge uh it tends to promote binge everything yeah there's a thing about american culture that any type of consumption you can multiply times 10 here so when they say well european kids grow up with wine at the table and so they don't yeah i get that may be true that might be So I'm not saying it's not true, but I don't, but if you look at American culture with any consumption, we blow the doors off everybody.

45:26So I don't know if it's just. We want to win at everything. I mean, it is. More, more, more. Yeah. You do this. We have more. We can have more. Like all drug consumption is through the roof here in comparison to other countries. All, any consumption, food consumption, you know, just it's through the roof here. It does feel like that people are figuring this out somewhat, or is that maybe I'm in my bubble? like do you think that like consumer is i mean i was just i was just watching a clip from like a you know very big popular minimalist podcast like that's like a thing now you have tiny homes minimalist you have these guys that are talking i don't know i heard this really cool guy respond to like all the stuff that he got away and the guy was asking him like um like how do you um how do you like how do you like not having this and only having x amount of this and when you go into a store and someone you know is trying like do you have this temptation he goes no what i realized is the guy who's selling this to me wants to get rid of the shirt and he wants what i have which is to not have the shirt it was like such a right like his goal is to get rid of this this stuff and give it to other people and he goes i've already got that because i don't have it and so i he wants what i have which is to not have it and it was like a cool way to kind of like the absence of clutter yeah to flip it on its head you know but then there's but then there's that other stat you shared who was it nigibi that shared that oh yeah yeah i am 11 so just over the black friday 11.9 billion dollar my decimal might be off it's like 11 something around there billion was was sold uh i mean was financed for black friday financed and of that uh how many billion well there were it was 60 something percent was financed yeah 30 something percent people were like we're not going to pay this yeah they won't even they won't even be able to pay it in 30 30 to 60 days so that's that's three wild bro that's one out of three people yeah it's like yeah i'm buying this stuff and i'm gonna pay it off over months yeah or not at all that's crazy that has to come to a halt yeah yeah it has to i mean it you know eventually the the banks and the people are like they can't afford to let people do all these pay now stop punishing people for saving money well it's just it's like there's no there's no incentive to that but there's this weird i think again i think it's just there's there's a culture of consume and spend and you You know, like if you just gave a bunch, like, okay, you know, Trump said, I don't know if this will happen.

48:02He's like, oh, we're going to get rid of income taxes because of the terror, whatever. Okay, let's just imagine income taxes stopped or suddenly people had more money. Do you think they would save that or they would just go spend it all? I don't know. It'd be interesting because obviously they did. If they did that, all consumer goods would go up dramatically. Yeah. Dramatically. Oh, because they taxed, there'd be more tax. Of course. Yeah. Televisions go up. Cars go up. All the things. Well, let me rephrase the question. If everybody just got a bunch of money, do you think they would suddenly save it or they would just spend more?

48:34I'm such a fan of – But what you're saying, I get it because then there's another incentive that says, hey, buying things is more expensive though. That's right. And so you better really want it. So you're going to burn it up real quick. So you better really want that thing because it's really, really – I like that. I think it creates a – I don't think that that eliminates anybody from living paycheck to paycheck or still – like that's going to happen. but i think it would incentivize at least more people than now to hold on to their money and not buy that thing because that thing is now 4x more expensive than what it was and i get you know i'm saying like i think it would be i think it's a better way to to run the society than the way we than the way we do it right now where we're just we're trying to make everybody accessible spin it somehow like we're all entitled to these things somehow and so we have to like you know bail everybody out yeah well when you have your you know ai robot who can 3d print and build whatever you want whenever you want and work around the clock on it real soon here like it's going to be people are going to figure out that's not yeah yeah everything i mean it's going to be interesting to to see when that happens yeah i don't know man i don't know it's wild anyway i was uh uh looking up some some data on skin health and there's lots of studies on there uh out there on what helps improve the health of your skin, the look of your skin.

49:54But do you guys know how much of it points to the microbiome of the skin? So much of it points to the microbiome of your skin. Like if you have a healthy microbiome on your skin, you're going to have younger looking, healthier skin. And a lot of products that serve to make your skin look better, the ones that work typically are because they improve the health of the bacteria that live, because bacteria lives on your skin. You have a microbiome. Antibiotic soap is not a great idea. Well, I feel like we're figuring this out because the past was all these chemicals and things that would kill and clean and cleanse.

50:35Well, think about this. They're like, here, strip your skin of its natural oils, destroy all the bacteria, replace it with this other fake oil or whatever. when really healthy skin doesn't need much of that because the microbiome of, when the microbiome is healthy, the skin produces. It'll produce it naturally. What it needs and stuff. So where I'm going with this is, because Caldera Lab went from a small company to exploded. Yeah. And people love them. And the return rate of their customers is, it's crazy. Yeah. It's in the stratosphere. And I know why it works, obviously, but their products are all based off of improving the microbiome.

51:15Yeah. It's all natural compounds that help your skin. Enhancing your natural processes. it makes sense. It's the largest organ in your body and everything that we've learned about the gut microbiome and the importance of that to all things is like, it makes sense. Well, I remember I was trip out when we first started working with Caldera lab, their serum, which is an oil. I remember I looked at it and it's an oil. I'm like, well, this will be for Justin because he's, he's got dry skin. I'm, I got oily skin. I'm not going to put oil on oily skin. That doesn't make any sense. It actually balances me out.

51:44And for him, it does the same thing. It's like a sponge. Yeah. And my skin normally is oilier. When I put it on, it makes it more balanced. I'm excited to, you know, Benjamin Button over there to start putting the beard oil. Yeah. Now that he's got a beard going on over there. How long are you going to make that beard? I don't know. Let's go keep it going. You want me to keep like Santa Claus style? Keep it going. until the lady starts saying, okay, it's a little much. It's too much. His girls love it, dude. My wife was complimenting. I've seen everybody compliment. Everybody who's talked to him.

52:18I was honestly surprised. Yeah. I didn't think people would think it looked good. He's like, shit, I should have done this years ago. It looks great, dude. Let the top go gray. I missed out on so much. If I can convince you to let the top go gray, you would look amazing, bro. The gray, gray, everything with how young your skin looks and how fit you are. Misery loves company. Don't buy a doll. all that hey listen he didn't look like i age and accelerated come on dog go all gray with me come on hey my gray's gone almost i'm losing it all dude i'm gonna be you're like me and justin combined justin's gonna be the last last man standing with his hair no he's he's still got i'm gonna be i'm gonna be like doc from uh uh back to the future just all white yeah but no hair loss no hair loss whatsoever you know what if you were to really grow it out what would it look like is give me an actor would it could you get like a kurt russell type man i don't know like it's gonna be wavy really wavy like at first it'll be curly and then once it gets longer it like kind of stretches it out and i've done it one time and it was just because i was going for this huge pompadour that went like up and back and i hate curls so i just grease it so it's straight doug look up pull up so they get seen soon image Show Kurt Russell as Santa Claus.

53:35This is what I want Justin to do. It's great hair. I was looking at it when I was watching Santa Claus with my son. You know what's so funny? Because Everett was trying to prod me because he's like, I've never seen you try and grow your hair out long. Because I always give them grief. And he just buzz cut it. Now that you go the opposite. Yeah, he's like, I just buzz cut it. Why don't you grow it all the way out? I'm like, what do you mean? Yeah, yeah. I want to put the image up. Because I feel like if anyone has a chance to have. If Justin had long hair, he would look like, You know how some dudes, they just can't get rid of the 80s?

54:05They're like, man, that was cool in the 80s. Look at that gray hair right there. Well, yeah, you would. He would look like Santa. I mean, I don't know if it'd look that good, I'll be honest. Isn't that good? Yeah, he's got great hair. That's excessive, though. That's really excessive. That's great. Yeah. Kurt Russell's a stud, though, for sure. Yeah. I mean, if anyone has a chance to making that happen right there, I feel like Justin does. His head already doesn't fit in his helmet. I'm like, if you wear any... Yeah, one of my hats will fit, dude. I'm already on that one last notch. I get mad that he wears hats all the time because he's got good hair.

54:43You have such good hair and you wear hats all the time. I've done this as a kid. I know. I mean, who am I to talk? I'll be wearing hats. But if I had hair, I would be not wearing a hat as much as I wear. I might be wearing a hat here soon. I don't look good in a hat though. That doesn't look right on me. probiotics have been shown in studies to have profound effects on health athletic performance fat loss and muscle gain i'm not making this up studies show that using a quality probiotic will improve increase fat loss it's actually a fat loss supplement it also improves athletic performance strength and recovery and of course it's good for your gut health it helps you with digestion.

55:23All right, here's the question. What's the best probiotic? We have it. Seed, the world's best probiotic. Hands down, this is the one you need to use. Go check it out. Go to seed.com forward slash mind pump. Use the code 20 mind pump and get 20 % off. Back to the show. Our first caller is Anthony from Minnesota. What's up, Anthony? How you doing, Anthony? Hey, guys. How's it going? Good, good. Good, man. Hey, just want to thank you guys. I know you get a lot of them, but they're never going to be enough. The amount of education you guys provide is it's just instrumental for me listening guys for the past five years uh it's helped me in my business and with myself so thanks again guys you got it dude how can we help you yeah so i had a question revolving around uh hitting two muscle groups in the same same workout and whether you should do the exercises consecutively with each muscle group or switch back and forth for example i'll do chest tricep um should i do chest chest chest or do chest tricep chest tricep if there's any difference there.

56:22All chest, then I'll try. Real quick, Anthony, you're a trainer? Yes, sir. How long have you been training people for?

56:31About five and a half years. Oh, good for you, dude. How many of our programs do you have? I only just have the one, unfortunately. Which one? Well, a couple of years ago with my ego, I bought the aesthetics. Okay, you did. So I was going to ask you, if you have our programs, you can see how we wrote them. And that'll teach you, as a trainer, are one of the best things you could do. Well, there's a lot of things you could do that'll help with your programming, but one of them is to look at established workout programming. Um, there's good stuff out there for powerlifting. There's good stuff out there for athletic performance.

57:03You have our programming, which, uh, you know, we have targeted avatars, which with each one of them, and it'll teach you a lot of, of, on terms of how you would structure workout programming. And so what you'll find in our programs is that when there's multiple body parts done in a workout, you finish the large group before you move on to the smaller groups. And there's a couple of reasons why. By the way, this isn't a hard and fast rule, but it's a general rule. So there's a reason for this. When you're working out your chest, for example, or on a push day, your triceps are typically involved in a lot of the chest exercises.

57:40And if I go chest, triceps, chest, triceps, and really start to fatigue my triceps, it really compromises my ability to do those compound lifts. So if my triceps are really fatigued and then I go try to do another pressing movement, it's going to compromise my ability to press. So you typically will start and finish the larger groups before moving to the smaller groups. Which is the biggest bang for your buck. So the last thing you'd want is an isolation exercise to hinder your compound lift. Not to mention that, but you also got to consider the CNS too, right? So just the repetition of doing the same movement in three to four sets in a row, you get better at it.

58:17A lot of times you'll feel that even as your strength progresses in the set many times, and it'll peak after your first set is rarely ever your best set. And so if you're always doing a set, then you go to another exercise and then come back, it's kind of like your first set again. And so you'll benefit also from just the technique of it, staying with it, and then finishing it and then going on in the next one in addition to what Sal is saying. to now here's where you could break that rule uh you have a weak body part that you you feel just isn't developing well my triceps let's say my triceps they just don't develop well then you could work out your triceps before you hit your chest especially if your chest is a strong body part and one that so that's where you could kind of break this rule i could think another way where i break that rule another way i could break that rule is if i know that i'm modifying intensity and i'm not going after a hard effective workout but i just want to touch the muscles i'm trying to get in and out yeah so i'm kind of super setting those two things back and forth so i'm trying to move through it i know i didn't get the best of sleep i'm not the best on nutrition but i'm going to show up to the gym anyways i'm going to kind of hit i'm not pushing intensity i'm not trying to get the max out of my bench press i'm trying to get the max out of my triceps i just want to send a signal to my body that hey we lifted we lift these weights and so there's another example where i might do something like that but you're always almost better off doing it the other way we're talking now anthony when you train your clients how do you do it um you know mainly i try to get a good you know dynamic warm up in first right make sure really kind of getting that mind muscle connection already from the beginning, you know, so if it is a chest tricep day, you know, using some bands, using lies, you know, something like that to just get the body warmed up in those specific areas too.

59:53And then, yeah, I do start with a compound movement. It might be an incline bench press, for example, moving into free weights and then finally into like machines and really isolating the muscle. And sometimes I have a question, maybe know the answer, but let's say we're hitting chest, you know, two exercises and then two tricep exercises and we really want to focus on growth in the chest uh does it behoove us to like add another chest at the end or maybe not so much depends total volume you you want to consider uh the person's recovery what they've been doing progressive overload so you could but you could also just it would be too much well yeah keep in mind that more More exercises, more volume doesn't always equate to more muscle.

1:00:38So if we're talking about like one of your clients right now who wants to focus on chest, but they've only been training for you for a month, and it's like you adding another chest exercise to a, like let's say a MAPS anabolic program is not going to serve you. Like there's already enough volume in there for that person to build a chest for months before. And then you have to take into account, if I'm going to add volume to this chest, that I need to probably take away from somewhere else or you're just going to end up overtraining that client. And so that's a big mistake a lot of people make, even young trainers will make, is just like, oh, this is an area you want to focus on, so I'm just going to do more of that stuff on top of what I was already doing.

1:01:18When you really need to account for that total volume, that total stress that you're putting on the body, it's like, okay, well, he doesn't care so much about, say, his shoulders or he doesn't care so much about his hamstrings, and so we're going to pull from there and we're going to increase more on the bench press. So, yeah, there's more to it. Also, generally speaking, if you're going to add another chest exercise, you do it at the end of the chest workout before you move on to triceps anyway. Yeah, nonetheless. It's the same kind of same general rule. Perfect, guys. Well, hey, I really appreciate the guidance.

1:01:48Keep doing what you guys are doing. You got it, dude. And, Anthony, if you haven't done our course, I highly suggest it. I think you would gain a lot of value out of it. Yeah, yeah. Absolutely. I'll get right on it, guys. All right, man. Thanks, Anthony. i'm surprised like he's full of shit yeah i well i wasn't gonna say it like that but i mean i can smell it through the mic come on well here's the thing i i i uh i'm surprised at his question and he's a trainer for five years yeah that's a very well basic programming question it's not it's not if you've been listening to us for that long and you only have one program and it's maps aesthetic or just listening or just general workout programming that's a very basic yeah uh workout programming um question or your problem so i'm surprised when i asked him how long you've been a trainer i thought he was going to say like a month but five years i mean it's been a long time since we've communicated this on the podcast but because we typically talk about the programs to the general population but i think one of the most valuable parts of all the programs are for coaches and trainers.

1:02:54I mean, if this was 22 year old me and I was in the thick of becoming as a trainer at that time, right? Only two years in, uh, and had found a podcast like this, I'd own every program, even if I didn't plan to run it, not because I plan to do it. It's just that like, okay, I'd like to see how these guys program for this type of client, because I know in my 10 plus years, I plan to be a personal trainer. I'm going to come across multiple people that are going to want to train this way and yeah i could go try and figure it out myself or i have mentors virtually here that i could go and go oh okay i see how they did that and then unpack it i mean that's how i learned uh you know power lifting programming you know i saw west side barbells uh programming i saw dinosaur training that taught me about full body workout like uh programming makes a big difference the order of the exercises reps sets total volume how it lays out in the week how the weeks all lay out together how the months like it makes a big difference and what this communicates to me with a question like this is there's still a lot of trainers out there that just look at exercises as exercises and we're going to do this today and we're just going to put these and it as if it doesn't make a difference it makes a huge difference like to the tune of two or three times as fast results or at worst zero results in injury i think that's because we like if the industry communicates how important nutrition is which it is so important so much and where you see things like you know nutrition is 75 of the results or 80 of the results and it's like you know what you're right if you have a poor diet uh and you you have a subpar training program like you're going to see little to no results if you have an incredible perfect diet and you have a subpar training around, you'll probably see some good results.

1:04:36And so because of that, I think people just go, oh, well, then the program doesn't really matter that much as long as you're doing something or you're doing what you like or you're doing exercise. And it's like, oh no, it can be far more effective than that. Way more. Our next caller is Emma from Iowa. Hi, Emma. Hi, Emma. Hi. Hi, guys. How are you doing? Hey, I'm good. How are you? Good. Can we help you? Okay. I'll go right into my question. Okay. So I've been on the show once before and I've been diving deep into recovery metrics lately. I've noticed that my HRV drops for a few days. Sometimes when my workouts, nutrition, my sleep are solid.

1:05:13I have a two-year-old, so most of the time it's solid. I'm a busy mom. I work full-time. I have some side jobs. I strength train. At the time I wrote the question three days a week, I was running aesthetic. I have now went to split and I'm at the last phase of split. So life stress, kids, all the chaos happens. How do you know when a low HRV score means you actually need to back off training versus when it's just reflecting daily stress, my hormones and life chaos? Well, let's pretend like you don't have the HRV score and you just told me those are the two programs that you lean on. I would tell you that those are probably not appropriate.

1:05:59I mean, those are our two like highest volume programs. And so my mom of two without anything else would be enough for me to be like, yeah, maybe right now we run something a little bit different. Emma, are you, if I talked to people who knew you really well, would they say that you're like, you just overachiever, go, go, go, do too much, super busy all the time? Yeah. And I married one too. Yeah. Gasoline on the fire. Yeah, and it sounds like you're tracking a lot of things. Yeah, yeah. Yes. So I've been working out for 10 years. Just tracking the data, it's my habits. It doesn't feel hard. It's just what I do.

1:06:38Well, what it does is it gives you a sense of control, which it sounds like that's something you like. And so that's a stress, yeah. We got to change your relationship with this so it's not so stressful, hon. Yeah. Tracking HRV, you know who should track HRV? Nobody. Athletes? Yeah. hardcore athletes in season by their coaches even then it's like uh the best coaches that we talk to like they don't even communicate it to their yeah they don't they use it just as another feedback tool but they don't tell the athlete they don't go like hey you're loaded put that stress on them yeah it's over right no you need to stop that in those workouts you picked the two most high volume that we have inappropriate workouts like whatever results you're getting right now are in spite of like that you're doing wait like if you did a more appropriate programming mean you know how much better your results will be i would love to see you on one of our maps 15 programs maps 15 i do i do have it okay yeah and then but can i plead my case i already know what it is but go ahead yeah let's go ahead let's hear it okay so the reason i like matt split is it keeps me in the gym five days a week which gives me that hour so i have a basement gym an hour kid free jamming the tunes lifting weights so we can still we can still do this okay so what it looks like is mass 15 you're in just as many days okay slow down the workouts make them 25 minute workouts and then the other 30 minutes walk on a treadmill or or mobility or mobility or read or some ab or some ab i get the break i get it yeah i know i get that too but you gotta you gotta be able to have a break and not like work out yeah it doesn't have to be high stress on the body it could be more recuperative i would love sauna i would love yoga i would love like so do the strength training and then the back 30 or 40 is all mobility all yoga all sauna all i mean a list of all the recovery a cold plunge what do you want to do like you do a lot of other things but pushing the body more uh during that time do you like results i love results oh okay then just do what we're you get so much better results and stop tracking HRV stop tracking everything it's not helping I promise I'm surprised you're smiling she knows that's why what kind of work do you do what do you do for work I am a receptionist my 8 to 5 and then I do photography on the side and then I also answer 911 for a county that's close to us were you an athlete you should have like two more kids you're not that busy yeah well actually i do have four kids one step and three three daughters emma oh my god it's great you know what you're gonna get crazy results when i was you will you will you're gonna you obviously only though you're obviously resilient only though if you promise us that the other rest of the time is recuperative type stuff yeah don't replace don't start jump roping or doing something else that's like more high intent like do something recuperative do yoga do mobility you know read yeah or walk on the treadmill walking on a treadmill would be awesome i mean just a nice nice stroll put the podcast in not a crazy like power walk not trying to like not a 15 incline hill climb and like get out it's like a walk like literally a walk dude you're gonna get so strong your body's going to sculpt and shape your metabolism probably six seven weeks in is going to kick up you're going to see your body get leaner you're going to feel amazing and it's going to give you more energy to do all that other stuff that is so important okay yes listen do you have you have maps 15 i do have maps 15 okay so what did we release recently which 15s we have other 15 that we just released we'll give her a muscle mommy there you go i'm gonna send you muscle mommy 15 also so you got two 15s yeah and then thank you and then we're gonna do this emma because we're going to talk to you again.

1:10:39So I know you did it. I'm going to have you back on in 60 days, okay? This is the nice conversation. If we have to have this sternly next time. You don't do what we tell you in 60 days. I'm going to take all your programs away. Don't do that. Okay, can we have you back on in 60 days? I would love that. All right, good. Please do it. Please do it. You're going to get really, really good results. Hit your protein intake. That's the only thing we didn't talk about. I guarantee she tracks her protein. If you do that, hit that. I track her protein. Okay. So if you do that and you do what we said You're good dude It's going to be great Can I track photos?

1:11:13Can I take photos before and after? Don't obsess over the scale in the mirror Every day Go ahead and take some before photos Every 30 days do a photo I can do that Let's do this We'll see you in 60 Alright thanks guys I knew it She was going to tell me the program aesthetic and split yeah too high as bodybuilder whenever you meet somebody kids three jobs and you're tracking everything everything hrv who tracks hrv yeah no too much if your workout and your diet is another you're if it's stressful and i don't mean yeah but you gotta remember someone like that doesn't think it's stressful yeah she would she claim it as like this habits it's a routine i just yeah it's the whole like i gotta feel like i got it all under control yeah Yeah, yeah.

1:12:03And that could be a - I mean, once you unlock, though, somebody like this who has that kind of discipline and consistency - Do you know how strong - I mean, you know, she's going to get so strong and see such crazy results. It's going to blow her mind. Yeah, no, it'll be incredible if she does it. Our next caller is David from Arkansas. What's up, David? How you doing, David? I'm doing great. How are y 'all? Good, man. Good, man. What's happening? No, not much. I'm excited to be here. Thank y 'all for everything, really. I started listening to y 'all about three years ago, right before I became a personal trainer.

1:12:35Y 'all actually helped me decide that's what I wanted to be for my career path. Nice, man. Awesome. How can we help you? So in my question, I'd asked how you balance work life and trying to be an aspiring entrepreneur. because I want to start my own online business, but I'm also an amateur bodybuilder and also work in a gym currently. And I'm married, so it's just a little bit difficult to find a good balance of everything. So I was wondering how y 'all did that in the beginning. How old are you and do you have kids yet? I'm 22 and I don't have any kids. Oh, good. You're fine, bro. There is no balance.

1:13:17There is no balance. Everybody wants this perfect balance work-life stuff. There's times in life, and what that balance looks like, it doesn't look like a daily balance. It looks like there's periods of times when I'm sprinting at work, and then there's periods of time when I'm very present and connected to my wife. That's what it looks like. And if you're building something, hopefully you have a good partner that you married that knows that you're off and you're building a future for the two of you. And she understands when you got those 10, 12 hour days sometimes. And she supports that. But this idea of going to have a nine to five and come home and then I'll always have this dinner and we're going to be together and it's on weekends off and I have this nice and I'm going to build the company.

1:14:06It's like, it's probably not going to happen. It doesn't mean that it may be somebody who has done it or got lucky, but most people that build a successful business had to really grind and sacrifice a lot while they were doing that. But then you can always have the vision like we did early on. I remember when I sat down with these gentlemen and we said long before anybody was paying attention, we were making any money. The goal was to scale up and scale out. So as opportunity grew and we could make more money and there was an opportunity to make even more money, we'd look at each other and said, well, Does that pull us back in and make us work more hours?

1:14:44Yeah, it's more money, but do we have to work more? We'd look at each other and go like, yeah, it's not for us. We'll take less money because we want that balance. We want to be able to still have weekends with our wives and do those things. But early on, man, it was a grind. We were all working full-time jobs. Then we'd show up to a studio from 8 to sometimes 11 midnight. So not a lot of time with the wife at that time, but she knew what we were building. And so that's what balance looks like to me. Yeah, David, I'll use a fitness analogy, right? You can't both be the strongest that you can possibly be and have the most endurance.

1:15:18You have limited capacity. You have limited ability, limited time. So if you want a little of everything, you could do that. If you want a lot of one thing, you got to devote more time and capacity and energy into that direction. him. Now I'll say this because you're married. You want your wife on your team. Trying to do this without her on your team is, is you're going to suck. So a husband isn't very effective when his wife at home is not on the same page with him. So what does that mean? Does that mean you berate her? No, it means you got to get her on your team. And typically what, what they respond well to is a timeline.

1:15:57And so what you, what a lot of guys will do is they'll say, look, I'm just trying to build this business and and then it goes on for two three four five it's like what okay what's the goal like when are we going to stop this but you could say something like honey i need the next 12 months to bury my and i'm going to bury myself i'm going to work hard i'm going to give it a year and it's going to look like this so she knows what to expect can you support me in this because here's the goal i want to build this life for us uh that tends to bring uh people together you don't want to do this open-ended like, you know, type of thing, or don't even communicate it.

1:16:30So a lot of guys will make this mix. They don't even communicate. They just go and expect their wife to be on the same page. And she's like, what's going on here. So you got to communicate that. Look, here's what's going to sacrifice. Here's the goal. Here's what I want for us before we have kids. I need a year to really get after it, make it happen after this year. If it doesn't work, then we'll reevaluate. But here's what, you know, I think I can do. Can you do this with me? Um, And then get her on your team. And then you know this, like if your wife is on your team and you feel supported by her and she's proud of you while you're doing this, you'll probably drag yourself across glass.

1:17:04So that's the important thing to understand with this is your wife could be your best asset, but it's your job as her husband to get her on the same page. And it's not going to happen by force or by guessing or just expectation. You've got to communicate very clear with her. And then when she's on your team, bro, then you're unstoppable. I also empowered Katrina to be the CEO of our relationship, meaning, listen, I'm going to do this thing. I'm going to bury myself into this vision. And I know sometimes I can get tunnel vision. And if you feel like we haven't had time together or we're starting to drift apart because I'm so focused, you have the power and control to set my calendar.

1:17:45And I won't ever say anything. And so she still to this day does this because I still can run like this. where I put my head down because the season of the business that I got to have to pull myself back in. And all of a sudden I'll open up my calendar and I'll be like, why am I blocked out on Friday, Saturday, Sunday? And she's like, because we're going here. Mom's taking the kid. You and I are going here. And she's like, we need it. It's been a while. And so and I don't I don't cry. And and I would never book that myself. I know that if I was were to keep going when I'm in it, I'm like, there's always something I got to be doing where she knows and she knows us and where we need to be.

1:18:20And so we've always made that agreement that if you feel like I'm starting, I'm like, because I can do this. I'm guilty of being home and she can see me look through her because my brain is still on business. And she totally gives me that latitude to be that way when I'm in it, but only for so long. And then she'll be like, okay, it's time to bring my husband back. This Saturday we're going here and we're doing this. And I don't say nothing. I go and we connect again. And then I get refueled. and then she goes, go kill it again for us. And then I go do it. Now, here's the other thing too. You mentioned you're a bodybuilder and entrepreneur.

1:18:56You're probably gonna have to pick one. That doesn't mean you don't work out if you pick entrepreneur. And it also doesn't mean that you don't work if you're a bodybuilder. But if you wanna really excel at either one, you're gonna probably have to put most of your focus on that to try to excel. Because I know bodybuilding and bodybuilding is a very time-consuming, selfish sport. so it'll be really hard to really push and apply yourself entrepreneurially while also, unless you're leveraging it for your business, but even that, I would say, is limited. I mean, I use that to get the original attention for Mind Pump.

1:19:32But then after that, you can't do both. Yeah, but I couldn't wait to be done with that so I can focus on the business. Yeah. So hopefully that helps you. No, absolutely. But the idea was to leverage it because in the start of everything, I was 300 pounds, and this past September, I got down to 194 doing men's open bodybuilding like heavyweight. So I was wanting to eat that as a leverage point. Yeah, that's fine. Just so you know, though, that's enough right there. If people have watched you go from that overweight to being able to step on stage, that's enough proof. You know what you're doing.

1:20:09That's enough proof on the internet. And I remember when Katrina asked this when we were competing and I was on year, I think it was on year three of this. I remember she looked at me and she's like, hey, is this going to be our life? Like, am I going to be married to like a competitor? And I'm like, hell no. Like the mind pump thing is almost there. I'm like, trust me, once this thing, once it outgrew me, once, because at that time I still had the biggest pull on the internet as far as all of us together. But once the show even slightly outgrew my personal brand, I switched my name to Mind Pump Adam, him got rid of bodybuilding and i was done with it yeah you're you're done dude you got that before and after and you know you're good yeah it's it doing more competing isn't going to help that much i mean it's not it's only going to distract from the from building the business you've already proven that you know how to and you're building what a coaching business personal training is that your focus yes sir that's that's the plan are you in our course yeah no he looks great oh bro we got you got to get on our course that's what we do yeah i'm looking at your photos right now too bro you got you you've already you've already proven you know what you're doing yeah that's great dude any more trophies you gain ain't gonna gain you know clients none of my clients have ever been like so how many trophies do you have they just like to see the before and after none of them did that like they see see where my body was see what i can do and it's like okay it's you know that's that's it like you've already you've done a better transformation than i did you look you incredible it's not serving you anymore other than feeding your ego that's all it is now gotcha cool no i appreciate that yeah now now the next step is just gonna get you in our course bro yep yeah absolutely all right dude i'd ask this all right brother all right dude let's have someone call him all right all right thanks man thank y 'all take it easy hey it was great yeah you know you know what work life balance conversations uh are about because they are, it's important.

1:22:03It's important to understand. What that's for though is for your life. Yes. You can't live your life. I mean, I guess you could, but boy, would that be dysfunctional. But there are seasons where you got to place a lot of energy. It's like, look, it's like this. You're going to, at one point, you're going to have an infant. You know what that season's going to look like? You're spending a lot of time trying to support your wife during those initial six months or whatever. I mean, I'm always more, when a father or a mother has a child, also in the picture, I'm more delicate with that conversation.

1:22:34Because those years are gone. Yeah, if you don't have a kid, fuck, you ain't got no reason in my opinion. And your only thing is you better pick the right partner who gets that. If you're going to go be an entrepreneur and you're going to build that, you have to have a partner who's willing to support that understanding. For my understanding, just when you look at the psychology of men and women, when you give a timeline and a distinct goal and you're like, this is why, oftentimes you'll get that support. and I'll say this speaking to women men when they feel that strength and support from you where you're just like you're pushing them out the door go do this for us honey he'll do anything he'll walk across fire yeah so and it's an incredible team when you work together I mean you hit it on the head I think that's an I think a lot of men will say something like I'm gonna go build this thing but then they don't map out the plan yeah I mean that I don't the Adam Lane Smith episode that that go live it did and there's a I talk I share about one of the challenges that Katrina and I had recently had.

1:23:31And the mistake that I made was I failed to communicate like a plan. It was just like, Hey, we shouldn't do this with Max or Hey, we should do this versus saying like, Hey, here's the things I'm thinking that we should implement. And you know, if we can try it and then communicating to her like that changes that whole conversation versus I'm gonna build a business. It's like, okay, well what for the next 15 years, trying to build a business. And like, how long as a wife do I sit back and just watch you fail at this thing before I tell you like let's do something else that's right versus i go here's my plan yep i'm gonna use my physique i'm gonna transform it i've done that now i'm gonna go out and i'm gonna build an attention and build a community and for the next year i'm gonna do these things i'm gonna go now you're on the same page right right and then at a year i'm gonna know if this is for me or not and uh you know can you hang with me that and then she's like okay cool i know what i gotta do versus like i'm gonna build this business and then three years later she's like you've been trying to build this business for three years.

1:24:25It seems shit. Our next caller is Natalie from Minnesota. Hi, Natalie. Hi, Natalie. Hello. This is so crazy. They all say that, but it really is. How are you doing? Good. So first of all, I just want to, as everyone does, thank you for everything you do. I've been listening to you every morning for over six years now, and it's a great part of my morning walk. You've completely shaped the way I think about fitness and wellness. And as somebody who works in the functional medicine space now, I really appreciate the holistic perspective that you bring. You've really transformed my relationship with my own health, and I'm very grateful.

1:25:05Awesome. Thank you. So my email was crazy long, so I'm going to try and make it shorter and just tell you a little bit of background. I'm 26. I've been in the fitness world for a long time. I used to be a personal trainer and a group fitness instructor, and I definitely had a pattern of overtraining in the past. I'm no longer working as a group fitness instructor. I think it kind of started to push my body a little bit too hard. I also have not trained any clients for quite some time now, but it's something that I really love. I have a complicated health history with gut issues, stress, and a history of being underweight due to those issues.

1:25:48I lost a lot of weight from 2020 to 2022. And I still haven't really gotten my cycle back due to being underweight. And I've also come off birth control since then. So I know that there's a lot of hormonal issues probably going on. Over the last year and a half, I've really focused on healing, increasing my protein intake. I've gone from at one point being under 100 pounds at 5 '7", so very underweight, too. Now I think I'm around 130 or so. I try not to really weigh myself. I do know that that's healthy progress, but as someone in the fitness industry, I struggle with, you know, the body image side of it.

1:26:27And it feels like the weight will show up in my stomach or thighs or, you know, where the women don't really want rather than muscle. So my goal is now to build much more muscle and strength without slipping back into overtraining. I've run MAPS Anabolic and Muscle Mommy twice. I'm currently going through anabolic again. I love solid core for low impact strength and core work. And then I do love running. I'm a runner, but I try not to do it too much. I haven't run for a while due to an injury, but I love cardio mainly for the mental health benefits. And I love walking a lot. So I try to focus on the walking rather than running.

1:27:08um so my questions are um how should i structure my training so that i can keep building muscle while including things like solid core and occasional running without overdoing it um nutritionally how should i think about going about how much i should be eating i try to track my protein i think i'm getting about 120 to 150 grams um but i don't i try not to track my calories um just because i don't want to slip into unhealthy habits there um and then And lastly, is the way that I'm gaining weight normal for someone rebuilding after being underweight and under a lot of chronic stress? So I hope that that was somewhat concise.

1:27:50And I really appreciate your guidance. Yeah, no, we appreciate you. So you're moving in the right direction. You're really moving in the right direction. And it sounds like you came from a very, very tough place. Yeah. So you're doing good. So here's the thing with stuff like this. So we can look at all of the symptomatic behaviors and we could try to modify those and that's okay. But if we don't address where they're coming from, then it's going to be very difficult. And so what I mean by that is if we address the root of why you struggle with some of this stuff, then the behaviors will match.

1:28:31And I think you have the information. I think you know a lot. Because of your background and what you do, you know more than most people in terms of exercise, nutrition, stress, hormones. You said you work in functional medicine? I do, yes. So I think you probably could coach yourself really, really well, but we have to address where all those things kind of come from. Were you ever, if you don't mind, is it okay if I ask you some direct questions? Yeah. Were you ever diagnosed with an eating disorder? I was not. Okay. They really couldn't figure out because they were flagging that, that that could possibly be an issue and they were never able to diagnose me with anything.

1:29:16Okay. Um, because I've always, I've always fueled myself. I've always eaten healthy. Um, so it was really difficult. Okay. When you talk about not wanting to track or, you know, cause you'll slip back into certain behaviors, what behaviors would you slip back into? You know, as a girl growing up in diet culture, just trying to not slip into controlling what I eat too much to change my body. and I'm also a type A perfectionist as you probably assumed. So I just don't want to become over analyzed with that. I want to be enjoying my life because I already have a lot of like dietary issues or gut issues.

1:30:01Sorry. I've had SIBO. I've gone through all of that. And so I know what my triggers are. So I'm already like a little bit too hyper aware. And so I don't want to get nitty-gritty into tracking anything more no that's great yeah it's really really good awareness so um how do you feel about do you get repeating thoughts about your fitness your progress do you do you criticize yourself i do okay yeah i know that i have a lot of body dysmorphia okay there's there's a way to counter that and so it's not by stopping the thoughts that's impossible Like if I were to tell you to not think about a zebra, you're probably now thinking about a zebra.

1:30:43So the way to counter that, sounds hokey, is to counter it with truths that you know are true. So if your repeating thought is, I'll just make one up. You're not good enough. Or you're not, you know. Or my body looks this way. Your body looks whatever. What I want you to do is say something that is true, that is positive. And I don't care what it is. My squat's stronger than it's ever been right now. I'm moving in the right direction. I'm becoming healthier. I am worthy of being cared for. I am a person that I want to care about or whatever. And what you're going to do is you're going to repeat these to yourself out loud when you catch yourself with the repeating negative thoughts.

1:31:25This sounds silly, but it's really powerful. It is really powerful, especially if you do it on a consistent basis. So I'd start there. It feels hokey at first, by the way, and awkward, but that's the point. So this is also where, depending on where you're at in this journey, you know, investing in like a really good coach is valuable. They're helping you with that, reminding you of that once a month. And kind of outsourcing it to somebody. Yeah, right. So it's just like you come, I meet with you once a week and we get on these calls and you're like, Adam, I fill this and this. And then I remind you of how great you're doing and all the positive things.

1:32:00And then it's just like sometimes it helps to have someone do that. If you have the ability to do that on your own, then I think you're doing a great job. You're moving in the right direction. You're already moving in a great direction. Right, right. So you're doing great. But that is the next step to this is reminding yourself of all the other positive things that you're doing when that creeps in. So repetitive thoughts, psychologists will comment on this or talk about how repetitive thoughts, actually repeating thoughts turn into beliefs. So they actually start to do things that are true because they're repeated.

1:32:33That's why it's important to counter when you become aware with the truth that you believe, but that is good and positive. So you just, boom, no, here's the truth. And you just say it out loud, say it out loud, say it out loud. It's really powerful at shaping behaviors. Something else I'll help you with is because you need a direction. So we need a direction with your trainers. Let's go get strong. That's the best direction I can point you is to get strong. If you can take your laser focus, which I think you have, you're probably a pretty focused person. Am I correct? Yeah. Yeah, yeah, yeah. Can you focus on getting stronger?

1:33:08Yeah. You want to do powerlifting? Can you train like a powerlifter? Yeah. Let's do it. I want to. I want to get strong. All right, let's do it. Let's do it. Let's point you in the direction of powerlifting. And Doug, is it too soon for me to introduce her? No, give her a mass 15 powerlift. We haven't even released this yet. you're going to be the first one to get it. It's maps. It's maps 15 power lift. So it's, it's two lifts a day, except some days it's one lift when you're focusing on the core lift and you're going to hit PRs in this. Okay. We're going to send that, do that program and let's, and all I want you to focus on with your training is, can I get stronger and then feed yourself accordingly.

1:33:52The last thing I have a little more questions on just cause I, I'm not fully familiar with. Tell me a little bit about the core classes. uh solid core yeah yeah um yeah that's huge right now um it's like 50 minutes um it's on a pilates inspired machine but it's more of it's more strength focused okay um so it's less pilates um it's full body um but each class will have different like muscle group focuses so they'll every class has core and oblique work on the machine and then um they'll have a lower body and an upper body. So it'll be like center glutes and shoulders. So then there's like movements focused on that with the cables and the machine.

1:34:36How often are you doing that? I go one to two times a week. Okay, we're fine. With MAPS-15, this is fine. This was my concern with MAPS-Anabolic. MAPS-Anabolic is plenty of strength training. There's no reason to do any more. But if we pull you back down to MAPS-15 power lift, then we can afford to do this this core class you're good yeah so you can still do that core class stick to your when you're doing cardio that it's lists so if you're on there walking you're just walking um do you track steps where your steps out on a regular basis i'm like i walk a lot um now that there's snow on the ground in minnesota um i it's harder and it gets to be really cold um but i love walking so i do walk more than most people probably like 15 ,000 steps a day.

1:35:25Yeah, you're good then. You're good. And then with your diet, I know you're tracking your protein, which is fine. Do you eat until you're satisfied or do you eat what you think is appropriate? I definitely eat till I'm satisfied sometimes beyond even like when I'm trying to get more protein in because I'm trying to actually fuel because as I want to get strong, I want to make sure I'm actually eating enough to get strong. But there is a little bit of a mental block there sometimes where I question like, am I eating too much? But no, No, no, you're doing great. You're doing great. Let's have you back on the show in a couple months.

1:35:57I want to hear about your strength gains. Yeah, yeah. I would love to. Can we do that? Thank you. Yeah, yeah. But I do just have one other question about the powerlifting. So my access to gym equipment is like, eh. There's a gym at my apartment building, and it just has a Smith machine. So that's what I've been using for, like, squats. but there's no like free weight barbell. So I'll use dumbbells too. Like what, what do, how do you think I should? For the deadlift, you can, I'll let you use dumbbells, but you can use a Smith machine for everything else. Just modify your technique. It's not ideal, but it's okay.

1:36:36Okay. So the strength is still possible. Oh yeah. I guess I always, I get concerned about that. No, no, no. You're okay. Just modify the where necessary, but the presses, the squat you know you're gonna have to set up the squat differently where it's more like a hack squat but you can still chase strength for consistency that's fine it i would try to every once in a while make it to a normal gym if you can just so you can mess with barbell stuff i think it would be great yeah but i would never make you do that and then it sacrificed the consistency of it if it's like i consistently will do it here then that's still get trump you're still gonna get stronger that'll trump it but then i'd also be like hey if it's a saturday and You can go work out or what that maybe go to your local gym where you have barbell stuff that you can practice.

1:37:18It would serve you. But the deadlift one is the only one I'd say switch to dumbbells. Okay. Yeah. Natalie, what is about what we're saying challenging for you?

1:37:32There's, I actually feel really good about it to be honest. I'm excited. I feel like I've been kind of crossing that line of, I want to go to solid core, but then I also want to lift, but then I don't want to do too much so that it doesn't actually gives you the opposite results, you know, and I'm not actually gaining strength and I'm overdoing it so that I can't. And so I feel like the 15 minutes a day is really going to be what I need so that I'm not overtraining. Um, and you know, I, as I said, I've listened to you for a long time, so I trust you. Um, and it might be hard to, you know, like not be in the gym for a full hour but if i can just push through that and yes make uh make long rest periods that'll they can that 15 minute workout will easily stretch to 30 just by having long rest periods between so yeah that is something that i always struggle i mean as group fitness instructor so obviously i'm one of like make it a circuit or super set i'm glad you said that then go the opposite with this turn maps 15 into maps 30 please let's get you strong i'd be happier to see that it's taking you 30 minutes then you get it done and make it 30 minutes i feel good about this though i feel really good about this we're gonna have you back on in 60 days so we could check in on you okay and that's a great thank you so much this has been so much fun so i can't wait you got it thanks natalie thank you oh she's doing a good job yeah i feel for her yeah she's self-aware she's a kid she's only 26 years old yeah but you know the repeating thoughts that uh that's a difficult one but if you replace it with pause in fact i was just reading an article about this uh this morning and um that can be tough for people especially when they're thoughts that are you know ones that break yourself i mean i think this is so this is tough for everybody i actually think i mean uh the webinar that kyle and i had just ran like the third The third thing that where people fail, we were talking about with just accountability, having a coach, having support and help.

1:39:37And I said one of the biggest things that a coach and a trainer does support wise is literally just help people disconnect from the mirror and the scale and connect to all the other things that strength training and eating correctly does for you. And it's hard for the average person to do that, much less if you have any sort of issue or condition or struggle or type of personality. It's like the average person, we've been conditioned to look at the mirror, look at the scale and judge that. And that's a relationship. And it's like it does so many things for your energy, your libido, your hair, your skin, your mood, your relationships, your sleep.

1:40:14It's like the list goes. You can't develop a complete relationship without paying attention to all those things. To all those things. And so even the average person, I mean, you talk about somebody who admittedly has struggled with some of this stuff. It's like, no, I mean, I think the average person uses those two metrics and has a really hard time. I mean, most of I'm sure your career was the average person coming back to you saying like, hey, the scale is not moving. Or I look the same in the mirror. And they're going like, yeah, but how's your energy? Didn't you just tell me about your libido?

1:40:43And look how strong your squat is. And it's like you have to help them make that connection. That's right. Look, if you like the show, come find us on Instagram. We'll see you at Mind Pump Media. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic, nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs.

1:41:22With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now, plus other valuable free resources, at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support. And until next time, this is Mind Pump.