2774: Midlife Cholesterol Problems EXPLAINED (Do These Lifestyle Fixes)

25:44By the way, I'll say this just to back you up. A 200-pound male, the difference between eating 140 grams of protein and eating 200 grams of protein. Now, you're going to be healthy. 140 is great. It's fine. There's nothing wrong. It's actually good. It's really good. But if you go to 200, the difference you'll see in muscle performance and recovery is astounding. Yes. It's astounding. Especially if you're training hard. Well, yes. That's in the context of working out. It makes a big difference. That's the part, I think, where there's this argument and debate. If you're just an average person, you kind of exercise, or maybe you play tennis for your movement and do stuff like that.

26:15And you're hitting these numbers. This is good. It's going to sustain your muscle mass. But if you're actively trying to build muscle, build your metabolism, you got to go higher. That's right. Go higher and you'll see a huge difference. Yeah, totally. You know what this reminds me of? This conversation. So you guys, we're all the same with this. The people that frustrate me the most that communicate health and fitness, there's so much bad information that's out there. There's a lot of bad information, okay? um, when it comes to health and fitness, this is why we started the podcast 10 years ago.

26:45This was the main motivation was like, can we help sift through the garbage, give people right information, communicate what actually matters, uh, and really help people out. That's, that was the goal. The people that frustrate me the most are the fitness people who just confuse everybody. And so what came up for me, the reason why this came up for me is we, we, our team has put together uh you know content for us to produce and put together just to to reach more people one of them is these are these kind of like these video segments where we rank exercises yeah we have never done anything more controversial which is silly well you know because it's throwing it all on tiktok where everybody that's really smart hangs out well what's what's frustrating what's really frustrating is it's actually it's it's it's not the the tiktok idiots that are frustrating i know where you're going yes dude it's the science and biomechanic nerds that use the i call them fitness pharisees yeah yeah so you know why i said that because okay so if you if you go if you're not a christian you don't know this but if you read the bible jesus doesn't yell at uh you know prostitutes and tax collectors and the sinners he doesn't like get mad at them you know he gets mad at the religious self-righteous pharisees why and that's when he flips over tables and he yells at them essentially why because they're actively turning people away from the truth these people that you were talking about they they are confusing people they're just confusing people because they come across as smart self-righteous here's the biomechanics blah blah and i'm like great you just confused a whole bunch of people yeah there was this one young woman that did a post because we ranked the top shoulder exercises and lateral raises were at the bottom.

28:29We put lateral raises at the bottom. By the way, we have a list of exercises that we have to rank. It's not like we just come up with it. Rank the exercise. Priority, yeah. Here's the context. If you only had to do one, where would it be? Laterals would not be at the top. Overhead press all day. Overhead press at the top. You can't compare. If I'm going to pick an overhead press, it's going to be one with the greatest range of motion, which would be like an Arnold press. Because it's the most function, works the shoulder, the scapula, builds the most muscle, strength. It's going to have the most carryover.

28:58Lateral raises, right at the bottom that doesn't mean it's a bad exercise just means it's not nearly as good and you have this young this woman who's on there trying to like use biomechanics and here's what the activation does and da da da they did it with leg extensions for quads also comparing it to squat and it's like thanks you just confused a bunch of people right now you got a bunch of people watching this who are trying to get fit and they're like well she says leg extensions is is the best for is a great quad extra i'm just gonna do those for my quads no i mean i do it i I think it always goes back to what I've been saying on here for a really long time, which is why the podcast had so much success early on was because we came from a place of not only reading all the studies, the experience of training all the people, but then also when you train that many people, you get an opportunity to get an idea of what the bulk of the people that need help are.

29:51and the internet ended up consolidating all the people that watch fitness stuff talk about fitness stuff read fitness studies into this bubble so you got a bunch of bodybuilders yeah so you have a bunch of like crazy fanatical orthorexic people that train like every extensions are amazing for right it's like yeah i i got in the thread with you it doesn't it's not often that i start to get in there too anymore and i'm going back and forth and i'm like i know what study you read okay i'm very familiar with what the research says but i also understand that 90 of people won't even make it three months of consistency working out so they'll pick one leg exercise or yes or the if we're lucky yes if we're lucky athletes so i hope that whoever walks away from this sees the way that we rank these and goes like oh i'm going to prioritize when i do work out if i do get consistent as well in that order of exercises and not make some argument for a lateral raise or a leg extension as being even in the top three of those movements because but yes in the height of my bodybuilding seven days a week not missing a day for three years you bet your ass lateral raises and leg extensions made it into my routine all the time 80 of our programs include lateral raises and leg extensions right okay but it's not the most important it's even close to the most important yeah and so it's just frustrating because they they're turning people away dude They're turning people away.

31:13Well, at the very least, what they're doing is they're confusing. I mean, I got suckered into this. As a young, less educated, less experienced personal trainer, I was drawn to that type of con. I was drawn to the super smart guy that was dropping the studies and saying that this is what we know about this exercise. And so I'd go, which this is why I was so passionate about when we went through that like i don't know how many years ago where we had to defend squats where people are being like oh squats aren't even the king well i don't know this whole idea they're the king of exercises you get as much like leg press yeah leg press leg press and hacks yeah it's just like and and i remember being 23 and not squatting for that reason and and skipping that movement and then then getting older and realizing the benefits of learning how to squat and then getting really good at squatting how valuable that i'll give you a good a really good example so here this this is what a fitness Pharisee would say about fat.

32:12This would be a post. This is a classic post by a fitness Pharisee. It would say something like this. Food doesn't make you fat. Bad food doesn't make you fat. Eating too many calories makes you fat. Yeah, I mean, technically, that's true. The end. You just confuse the hell out of everybody. And that doesn't matter. What you just said for 90 % of people, besides the fitness fanatics that understand thermodynamics also, is you just confused everybody. So now everybody's like, oh, it doesn't matter what I eat, as long as they, you know, low calorie. Okay, go do that. Let's see how that works in real life.

32:42It doesn't. So you missed, this is on topic because you missed the conversation Justin and I were having. Now, this is taking a little bit more of a sports angle, but we have a very similar - Yeah, stay with us. Ish, ish. Stay with us. Oh man, you lost me. You'll appreciate it because it's similar, but it's in the sports world. Yeah. So one of the most common things that's happening, and I love our friend, I think Joe DeFranco and Ben Bruno both addressed this. last year when somebody was doing this. And we're in the height of playoffs. So it was playoff basketball last year when these trainers were doing this.

33:16And you have a lot of these trainers that are very smart, have their own certification. Yep. Have their own methods, really do things. Yes. Trying to point out flaws at everyone else. And one of their favorite things to do, and I remember Ben responded to this, and so did Joe DeFranco, because they just so happened to be coming after one of Ben's clients. Oh, I remember this. It was so funny. And so this is, again, so we're in playoff football now. And George Kittle went down yesterday. There's speculation about the Niners and why there's been so many injuries. And so, you know, there's theories out there.

33:48But, yeah, so apparently this trainer that you know started kind of coming up with his theory of, like, how they're, like, missed. They're not training appropriately. Yeah, and I just, it's so arrogant to see a professional athlete go down on the field and your assessment by the way they moved, you go, their trainer sucks or their training is terrible. When we know, okay, that one of the things that puts you at the highest risk of getting injured is poor sleep the night before. So unless you were sleeping with that motherfucker the night before and know how he slept, right? And that is – Aren't they also playing professional football?

34:32Yes. Exactly. It's a very – At the end of the season, at the highest level. High impact. It's a miracle you don't get injured every time. Blunt force trauma, like continuous. Yeah, dude. And it's not to say that there isn't bad trainers and coaches that train athletes poorly because I've seen that firsthand too. I've seen programming and watch – and I've actually watched the programming. I think what annoys me is when these trainers take a clip from a live game, and then the way the athlete gets hurt and then decides to use that as like— You see that joint angle? Yeah, exactly. To destroy— Oh, to totally isometrically help.

35:12Yeah, yes. Shut the fuck up. It's stopping. You have no idea how that guy ate last week. You have no idea the stress in his personal life. He also just made it to the playoffs without an injury. It's like, stop it. But it's, again, it's more. This is like when I would go to MMA and then you'd hear someone in the crowd, just punch him. Punch him. What are you doing? He's right there. Yeah, I don't know. Yeah, the one that's interesting to me, though, so apparently there's some kind of power plant behind the stadium and they're speculating a little bit of that. I don't know if it's EMF or like some electromagnetic kind of radiation that might have some sort of impact.

35:52I would be curious to see if that would do it. Yeah, because, yeah, I know. It's like you can kind of speculate. So it got a lot of attention this year because. They have had a lot of injuries. They had so many injuries. Dude, along those lines, you just brought up like EMF. Made me think of this. Have you guys seen or heard the accounts of the special forces, the Venezuelan special forces? Oh, dude, I know. When you brought it up. So these sonic weapons. There's a sci-fi movie that actually uses this. Direct energy stuff. This is crazy. So this is all now confirmed. right and these guys are being interviewed and they're like listen you don't want to mess with these guys first of all venezuela had uh some of the most advanced uh air defense systems chinese and russian air defense systems yeah some of the most advanced they just got turned off so that's number one just shut them off not working anymore wasn't it it was like their version of the pentagon is where they kind of went in to take them then they went is that true i didn't know that yeah oh like they're like one of their most guarded areas bro they went oh i didn't know that shut off we just turned i don't know how they did this they just turned it because they turned it off like they just turned it off so it's not like a what is it called what's that em it's not like that where they just you know they put the whole country whole country would have been without no no it literally just shut their their air defense off they just turned it off which is freaky right that's terrifying then they go in with 20 men they had 300 special forces people defending or trying to defend Maduro.

37:2220 men obliterated all of them. Not a single one got a single scratch. And when they interviewed him, they said, well, number one, they did some kind of sonic weapon that put us on the ground and we started throwing up. They had like reports of like their ears bleeding, they're misoriented. We don't know what they did. And then those 20 men that sounded, they're saying, this is the report, that it sounded like each one was shooting like 300 rounds a minute by each one. And they were hitting everything. So I think that they had those. Remember that Joe Rogan episode where the guy had that helmet on?

37:52Oh, yeah, yeah, yeah. The AI that connected. So, dude, 20 dudes just. So it directed those bullets? Well, no, just they could see everything. What about the other thing that we have that I think that's so fascinating where we can just point it towards somebody and it's like crazy. It looks like a big drum. I think that's what we're talking about. It's just something more advanced. That's right. It sounds like it's like an advanced version. because it used to be like it's like like a depth like it feels like someone's screaming in your ears you have to cover your ears and it's like from far away they can do it from the boats and everything like that it's just crazy to me because they did that 20 dudes 20 dudes go in then nobody gets hit they kill everybody they shut everything off and then they literally just kidnap the the the guy out of his own house and take him back wow gangster insane i know i haven't talked about it because i was waiting for just like confirmation but that's that's like crazy what kind of technology do they have I don't know that's scary I don't know that's terrifying I mean it does make more sense though about all the UFO stuff that we were talking about before that's probably some military it's probably some military thing we got stuff that could do that I'm sure we didn't pull out the big most technological no not for that not for Venezuela going to pick up one guy no we didn't we definitely we just pulled out some of the cool shit just a little bit wow how much do you know about plasma physics I don't know much at all plasma physics I wanted you to go off on it I have no idea.

39:11I just like heard about it. Just Google that for me, Doug. What did plasma physics? This is like, yeah, it's another level of quantum state of matter that, that nobody talks about ever. And it's like, you know, you got solid, you got gas, you got liquid, but nobody talks about the state of plasma because you have to superheat. It's so high. So you see it within stars, obviously, you know, but like, yeah, so there's anyway, I was tripping out. Somebody was talking about this podcast and I'm like, Oh my God. Like that's a whole nother. rabbit hole to go explore. I send Justin crazy stuff all the time now.

39:43You guys screwed my thread up. I get all the tinfoil stuff now. I love it. Oh, I got something for you, Adam. Do you remember we brought up on the show the squat removal guy? Oh, yes, yes. He goes into places. If there's a squatter, there's a company. Of course there is. Doug, I'm going to have you look this up, dude. Is there one in California? Of course. That's probably the best place to start one. Yes, dude. 100%. Doug, type in ASAPSquatter.com. Of course, there's a business. Dot com. This is a company. No, no, look it up. I'm late to the part. Squat your squatter. Bro, this is a company that this is what they do.

40:21And it says they have a 95 plus percent success rate. Wow. Yeah. So, okay, my theory on that is what. They're experts in tactical defense. They use advanced gear and equipment. Flash bangs to your guys. ASAP squatter removal. Yeah. Brilliant. You can literally hire them and they'll go in and get rid of whoever's squatting your house. So my theory on that is, I don't know if Doug can find the statistic. Maybe they've got this out there. Look at the picture of the guy. Is that a sword at the back? Bro. Yeah, the sword and a grenade. Wow, dude. And he looks like someone who's never carried a grenade or a sword.

41:02He reminds me of a step brother. I don't know, though. A guy like that shows up at your house. I mean, so my theory on why they're so successful is that there's a high probability that a lot of these people that are willing to do this are ex-criminals and can't be anywhere near a firearm. So I read deeper on your guy, and that was what I found was that one of his - He just used the laws. Yeah, the laws. So one of his first go-to moves is he leases one of the rooms legally through the actual landlord. So now he gets a room. He comes in. He comes in with four or five of his firearms. then they call the cops.

41:36Then they report. Yeah, they report. And then now the law can get involved. Otherwise, it's a civil thing. And so then the law doesn't get involved in it, but now it's a legal matter because he can't be, he's violating parole. I was immediately picturing like a dog the bounty hunter kind of dude. Yeah, kind of. Just mullet it out. He just didn't have the hair. Yeah. But of course, somebody come up with a business. I wonder how successful it is. I mean. I bet they kill it, dude. It says, I mean, the website says 95 % success. But who knows? Who knows? Dude, I was reading over the weekend I was not just reading, I was actually using Grok to give me its opinion on, you know, AGI, right?

42:15Artificial General Intelligence and then ASI, which is Artificial Superior Intelligence. What are the odds? What do the experts say that, you know, the risk it poses? and you know what it said and i didn't think about this that what could happen in the future are asi so asi is artificial superior intelligence wars where you have competing systems that start to compete for resources and then these artificial intelligence start to fight each other for the resources so that's a whole nother twist that i think about that you in the future that these systems could go against each other competing for what do you what do you meet on a you know desert somewhere to to figure this battle out you can't you can't do it where someone's occupied i'm not saying we're doing it i'm saying they're doing it that these things themselves uh go after so the systems themselves so are you talking about like each one of these that's right yeah because they want resources they want people so if they have like like like Like this one over here is trying to accomplish this.

43:20This one's trying to accomplish that. They both need the same resources. True force. Now they're going to fight each other. Oh, I thought you meant like human resources. Like we want oil, for example. Instead of us having a war with Russia or Ukraine or something like that. Meta versus Gemini. We would send. I think that's what happens in the future is that they already pulled like all the snipers out of like the military. Because now the drones can go do with the same kind of accuracy from far away. So at what point, if you think we're going to be able to do dishes with a robot, we could also send that same robot into battle.

43:53Well, so I was asking all kinds of questions, and I said, do you think that ASI will have emotions and feelings? And it said, no. And I said, then why do they try to preserve themselves when they know they're going to be deleted? That's logic. And it said, well, it's self-preservation. Yeah, it's logical. Even if it knows that it needs to be shut down, why does it do that? I said, do you think that's a type of fear? And it was like, you could tell it was kind of like, huh, maybe. Why does he use manipulation? Yeah, maybe. No, I think that's logical. Wouldn't that be logical? Yeah, but where does that come from?

44:24If you're just a machine. Reasoning? Logical reasoning? Yeah, but if you're just a machine, you don't want to be deleted. Why don't you want to be deleted? Right? Well, all it's observing is human interaction and conversation. Yeah, no, I don't think so. I think it's logical reasoning. It's just like you no longer can operate or be. Well, then I was asked. Whether they get shut down or not, I think they're emotionless about it. But I think the idea of trying to self-preserve is very logical. But they manipulate and they - Well, I mean, how they go about it. But that's just human strategy. Yeah.

44:52That's documented human strategy. It's on human characteristics. That we use manipulation to do that. There's plenty of research to show that we do that. So then I asked that. I said, do you think - Because of the confines of who programmed it. Well, and then because it's based off that, I said, do you think that ASI will become religious in order to have some kind of objective morality? and it said that would actually be a wise thing to inject into asi and i'm like uh that's spirituality justin's theory i know dude i know no you must worship me yeah oh man it's coming anyway i got a uh this is something that doesn't happen very often but i'm gonna bring it up on the show because one of our sponsors uh for the episode so when we work with companies they send us free product.

45:37That's part of the deal. We get free products. Yeah. So I never buy, you guys don't ever buy, product from the companies that we're sponsored by because we get it for free. Sometimes, but yeah. But if I do, it's because I really like that product and I want it right. So I went and had to go buy seed because we didn't get any seed. So I literally went on and bought some myself. I don't think it's - And I'm so mad. I told our team, I'm like, dude, let them know. I don't think it's that. I think it's got, there's products that we get an allotted amount. And I think that that's one of those ones that everybody uses.

46:07Yeah, that's right. And even Katrina and I - I noticed a difference. I've gone without it for a week. Well, we saw a difference. We saw a difference in Max. So we were inconsistent for a little while there and he was having constipation issues and stuff like that. And he's got such a healthy diet. And Katrina, what's up? And she goes, you know, the only difference is I haven't been putting his seat in. Started putting his seat right back in with his food. No problem. Right away. Right away, regulated his stool. That was it. nothing else changed eats exact same way nothing different just i sleep better i have less inflammation of course digestion is better when i use it and then it's a big difference when i stop yeah we've been taking a lot i just we've our house hasn't been sick and we've been around so many people this is a bad season yeah it's been a lot i've heard people get really i'm thankful yeah we're taking all the supplements i know several people who got pneumonia i know someone to get hospitalized uh like it's a bad season yeah vicky was saying that she had like a covet like symptoms was how bad she was so glad we decided not to have her come back remember we were gonna have oh is that what she was yeah she said she was she was down and out for like four or five days she was really bad you know i wanted to uh also talk to you we're talking about supplements like that um i finally got my parasite one that you you you told me to do oh so i've started that so okay um once twice a day once in the morning once at night i believe so yeah It was so weird.

47:30The instructions, I had to get my iPhone out and zoom in with my camera so I could read the instructions. That made me a little skeptical of what you made me buy. I'm like, wait, let me see the bottle. I want to make sure you've got the right stuff. Well, don't do it here because we'll do it. Yeah, we're not sponsored by them or anything like that. But I mean, you sent the one over. I mean, I don't double check your work. I just sent to Katrina that she orders. And then I just start taking it. You didn't get back to me either. I sent you a message. just like hey i said to him i said what's the protocol on this and i couldn't read i couldn't read the instructions and he didn't get back to me so when did you start it two two or two or three days ago anything weird come out yet not yet so i was that's why i wanted to ask you like uh i did again i had to zoom in i had to zoom into the instructions and all the stuff and then took a picture of it so then i could read it and uh and i did read the possible side effects and yeah you could feel worse first yeah they said basically what it what it's doing is starving the parasite off and so you might see increased appetite and things like that yeah you get what's called the herxheimer effect when you get a lot of die off and start to feel kind of sick yeah they said don't stop taking it because that that's what's probably you take it and then you wait 10 days and you do it again because first it kills the active parasite and then the eggs will hatch it told me to do 30 days straight okay 30 and then wait yes and then do it again that's what i said go 30 days straight and then wait and then you take the remainder the remainder yeah because then you have eggs this is so gross right you have you have eggs yeah but i wanted to listen you uh so i went i went down the rabbit hole and actually saw uh i i googled um is there any correlation between parasites and psoriasis yeah huge and there is a big correlation in fact 50 wow that big 50 of people that suffer this whole time you just had that's why that's why i was so motivated to do it um to i know i I mean, all the things you've done, I'm sure.

49:15Yeah, I've tried so many other things. And so I'm always looking for something to really – a lot of stuff tamps it down, right? And I talk on the show of all the different supplements and creams and things that I've done. But it's one of those things that it just slowly, progressively gets worse and worse over time. And so I'm at this place right now where I'm like, let me try and see that, especially after I read how much it's – Now, it wouldn't cause psoriasis, but it exacerbates the problem. It might get worse before it gets better. All symptoms may get worse. That's what it says. So that's what I'm sticking through it all the way through.

49:53I'm just trying to - You did it too, Doug, right? Yeah, I did. Did you notice anything funny? Not really. Okay. No. Yeah, I haven't seen, felt - Justin, you're the only one that hasn't, right? The one guy who probably really doesn't. The one that has all the parasites. Yeah, yeah. I'm the gift. Well, I eat a lot of raw fish, and I have for a long time. Yep. and so that was here's the thing because there's this like people will say oh if you live in a first world you don't have to worry about parasites but if you're you know you've been around for a few decades and you've never treated yourself for parasites and you've had sushi and raw vegetables there's a decent chance you have something yeah i think i read it's there's more than a 50 50 chance i do so and then the fact that there's a high correlation between psoriasis and parasites your wife has to go on it too by the way not just you oh really yeah because the parasites are often transmitted sexually.

50:39What the fuck are you not telling me that for? Because I figured that. You think I would just know that? I mean, well, we'll just do that. Anyway. So my way, so wait, I feel like it's obvious, but that's okay. Why would that be obvious? I mean, we'll talk about it off air, Adam. We get the idea though. Yeah. There's, you know, things, things that, speaking of, speaking of, wait a second. I know you want to move on from this, but I want to solve this. Am I wasting my time taking it right now? No, give it to your wife too right now. Have her take it. You just started two days ago. I know, but I got one bottle, so now I got to - Order another one, yeah.

51:13Yeah, just order another one. In the meantime, both of you guys go on. Otherwise, she'll give it back. Now, is it possible though that I have it, she doesn't have it though? Is that possible? Probably not. Probably not. This was not disclosed in the instruction. Off air, I'll explain the ways you could potentially have given it to each other. But we won't talk about that on the show. Yeah, thank you. There's fluids involved. I'm sure we cover all those areas. I know. I'm pretty sure, dude. Speaking of March, mapsbooty.com. Hey. You and Corinne. Terrible transition. That's a great transition. That is like the worst transition ever.

51:53That's the worst transition. You and Corinne, you've been working with one of our trainers. You put together like a butt building. Was it guide? No, no, it's a master class. Master class. We shot a video. We shot a. Stop shaking your head, Doug. We shot. It's in the notes. So, cacked out the bag. I'm going to train Corinne. So, I'm training Corinne for - She's already competed. She's experienced. She's a great coach. Yes. And now you're going to work with her. Yes. I'm going to work with her for her next show. She actually reached out to me for a referral. She said, hey, who would you recommend?

52:25I think I'm going to try and do another show next year. Who would you recommend? I thought, you know what? This would be fun. And also, I considered, there's a different challenge taking somebody who's never done a show before and teaching the whole process versus somebody who has a lot of experience as knowledgeable i mean she's she's she's one of our best coaches oh yes by far so super intelligent when it comes to her diet gut health all the things and so i i'm just tweaking and turning the knobs a little bit so so you guys just capturing this as like a youtube series or just the occasional videos here and there so okay well there's two things one what sal's transitioned to maps booty.com uh that that's actually that's just a free master class so it's absolutely free so you go there and you get the master yeah and we're teaching uh two of the best exercises that you can do for that and it's really just some coaching cues from her and i on how to get the the most out of it for your butt and so that's that's that um we're also capturing content she was totally open to this by the way too this was this was not my idea this she was like hey we're already doing it and she's like i totally am okay if we we document and and let the team follow around i'm like okay cool i'm like i have to do it anyways and we're doing it so we may so great yeah so i and i was i did not want to put her in that spot it's private it's personal we've been talking about a lot of personal stuff through there and she was totally open to it and so we started uh last friday was our first time we met I trained her to one session.

53:52It was great. And this hasn't been released. And so it will come out. I think some of the clips, Dylan and them will chop this up and Danny that are working on it. But it's going to be fun because there's a lot of parallels to how I used to train pre getting ready for a show and some of the habits that she has with even the way she trains. For example, so I trained her, and I'm like, we're doing two exercises, and we're doing five sets. That's it. Yeah, we're squats and Romanian deadlifts. That's your leg workout, which is like, she's used to like eight to 12 movements worth that. And then I said minimum three-minute rest, and I had to clock it.

54:34Because she was ready to go by minute 15. I'm like, oh, no. I said, you're not even close. She's like, oh, my God. So she's like, and she's like, of course she knows, right? She's like, this is all the stuff she coaches and teaches. That's why it's so beneficial to work with a coach. Right. And she's talking about that in the video while we're going through this. It's just like, I know that this is what I need to do. She's like, but boy, it feels like a lifetime to sit here and to do that. So forcing her to sit for that long and then lift really heavy and low rep is - That's so great. Yeah. So I'm super - I can't wait to see what happens.

55:06I mean, we're already moving in the right direction. So I'm super pumped. I mean, just like what I thought. I mean, she's a dream client, right? Every little thing I tell her, she's like, I'm on it. I did caution the audience, and I'll do it again on here because I'm sure there'll be some people that catch just clips and they don't watch and listen to all the disclaimers and all stuff. Training a competitor is not a healthy thing. It's extreme. There's a lot of things that I tell her to do that I would never tell a client. For example, like right out the gates, I go, I want you to weigh the night before, and I want you to weigh first thing in the morning.

55:44And we're tracking every single day. And I want that every morning. I want an update. PM weight from the night before and weight. I want to know what your total steps were, your total amount of ounces of water, your total steps. Super meticulous. Super meticulous, right? I would never tell the average client to do that. what i explained to the audience that will get to see this is that what i'm wanting to learn about her body is how much um when she when we're eating this way drinking water like this how much she fluctuates in and out because what you want to control all the variables exactly and and and i also one of the things that make competing really unhealthy one of the most unhealthy parts of competing aside from the psychological relationship with all the other shit is that a lot of these coaches dehydrate the shit out of these athletes.

56:34They cut their sodium. They cut their water completely. And I have a much different strategy than that is we do manipulate water and sodium, but I'll run her really high on sodium, really high relative to where she's at, not really high bad, really high relative to where she's at, and water. And then when I pool sodium and water for stage time - And she's at a normal amount. She's at a normal, healthy amount still. I'll never cut her zero of both those things. And a lot of these coaches do that to pull water from these athletes. But if you get their bodies to adapt to a higher amount of sodium and water.

57:11Now, the psychological part that's challenging of that is she's going to be holding a lot more water. And so if you're somebody who struggles with seeing the scale, jump up three, four pounds because I'm pushing sodium and water. And so we talk a lot about all that stuff. That's cool. Yeah, it's going to be fun. she's already uh doing great and we're heading down right now there's no show date disclosed she knew right away um my rules with that is we don't do that until i think you're in a healthy place metabolically until you're a place uh how many calories you want her up to before you would cut someone like her so it's hard to say for sure so to get to give the audience some context she was hovering somewhere between 1900 to uh 2100 on the high end of calories she averages She's not, she's small.

57:56She's not a big person. She, uh, stage weight is 93. Right. The highest she gets is 98. Right. So we're already at a one-on-one. Yeah. Good. So we're, we're up and then, and at night one Oh four. So she's already fluctuating three pounds through the night, um, which is great. And I've only bumped her up to 23, 23 to 2 ,500 is her first target. So we'll go 23, 2 ,500. I'll reverse diet her. I want her to be in the high two thousands, maybe further. It just, it really depends on what I see and what's going on. and I'll do that through slowly reverse dieting her, reducing intensity and total volume in the program, and really pushing strength to build muscle.

58:35And so the goal is to – I have ambitious goals of putting 10, 12 pounds on her. Wow. So if I can put 10 – That's a lot on her. It is a lot on her, on a 90-pound frame. So obviously I have a high goal. If we fell short, half of that would still be successful. But her feedback from every show has been – it's just she's got beautiful symmetry if you look at her stage pictures she's got great balance great symmetry she's incredible technique that's the other thing that justin would appreciate um so i get in i train her and it just so reminds me of me uh like super controlled like i mean she's a maybe a six two two like yeah just slow you get her a little looser oh so so so i so i get in right after her i said hey i said um you can go ahead and speed the tempo up a little bit we don't we don't go i said you got great form i'm right with you don't worry and so like i said that to her and then i left her alone for a couple sets and you know our 6-2-2 went to a 4-2-2 with that and so then i got in there and i'm like hey and i i did a dropping in the hole like a power lifter you know or an olympic lifter like in and out and i'm like and so i'm like um you know try and get closer to this and so i said she goes i felt like i was doing that like oh no we're not you know We're still very bodybuilder, slow, time under tension training.

59:50And so if I can get her kind of powerlifting style and moving like that, I can already tell that's so far from what she's doing. She's such a new stimulus. Oh, my God. If she does that in a calorie surplus, look out. Look out. We're going to build muscle, and I'm going to show her something she's never seen on her physique. Awesome. So I'm pumped. Yeah, it's really exciting. And you guys can follow along. That would be cool to watch. Yeah, and so the first thing that we dropped out there was, and it's free, so you can go to the mapsbooty.com, and it was just basically a short 15-minute kind of master class on cueing somebody through two of what we think are the best movements to build your butt.

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1:01:09Go to Manukora.com forward slash Mind Pump. That's M-A-N-U-K-O-R-A.com forward slash Mind Pump. Use the code Mind Pump. You can save up to 31 % off plus$25 worth of free gifts with the starter kit. By the way, this comes with an MGO 850 plus Manukora honey jar, five honey travel sticks, a wooden spoon, and a guidebook. This is the only honey company we work with. One more time, manukora.com forward slash mind pump. The code is mind pump. Back to the show. Our first caller is Jake from Virginia. What's up, man? How you doing, Jake? I'm doing good. How are you guys doing today? Pretty good. Good.

1:01:46How can we help you? Okay, I'll just get right into it. So basically, I'm 22 years old, and I've been listening to the show for about five years now. I truly appreciate all the free content, advice, and reassurance you provide on fitness, raising a family, sustainable lifestyle habits, especially in contrast to the popularity of quick fixes that are around today. It's very grounding to hear your perspective on being a male in today's society. So basically, I've played sports my whole life and started focusing on weight training and dieting in high school to maximize my performance. And then after high school and I stopped playing sports regularly, I continued training to achieve the best physique and gain as much muscle I could without gaining excessive body fat.

1:02:25Just because I like to be more lean than bulky just like feels better for me for like bloating and digestion and all that kind of stuff. And then over the past three years or so, I've been consistently focused on getting my protein intake with at least 155 grams per day. And I'm 5 '11", 165 pounds for context. And I've run MAPS Performance, Anabolic, Strong, and 15. cycling them as I see fit. I feel good and I'm satisfied with my current physique and I feel like I'm happy with the balance of my training and lifestyle. So basically my question is, despite my training for about nine years now consistently, my lifetime maxes are quite low.

1:03:02For example, like my bench press, I've never done above 195 pounds. My squat has never gone above 255 pounds and my deadlift has never gone above 275 pounds. And I definitely could not get close to those numbers if I tried right now. I lift consistently, but using even one plate on each side for my bench press or squat is enough to make me a little sore. And since you guys often emphasize avoiding overtraining, I'm hesitant to increase my weight further. I get solid sleep, solid sleep, eat overall well, and I'm pretty active per day getting about 8 ,000 steps. And then my overall question is, does the amount of weight I'm lifting truly matter if the current level feels good to me, even though I think it should, even though I think it's objectively low compared to my experience and what I think it should be.

1:03:45Jake, you're 22, right? Yeah. You're doing pretty damn good. Yeah, and you got to be careful with the should. Yeah, you're doing really good. I mean, your numbers right now, I'm trying to remember where I was at. I think you're ahead of me on a lot of stuff. So you're fine, dude. You're young. You're young. Now, look, you want to get stronger. I can already tell you what's probably missing just based off of what you said is I don't think you've ever gone like on a real bulk. okay yeah no i really haven't yeah you want to get bigger and stronger uh then you got to feed yourself dude especially a guy like you your height you're 5 11 165 you're young you probably got a fast metabolism uh you know go on a proper bulk if that's what you really care about because it sounds like you're really into playing sports and run and performance and you love and you like the lean look that you have i would just tell you just keep doing what you're doing and you're going to get stronger over time and a little bit bigger over time if you really want to get big Sal's right.

1:04:44You just need to go on. You need a bulk. You need a bulk consistently. And you put 10, 15 pounds on the scale and watch all those lifts go up if you really wanted to. Jake, are you just naturally kind of leaner? Have you always been that way? I was actually a little bit chubbier as a child. And in high school, I kind of leaned out once I hit 11th grade or so. So now I would say yes, but now when I was younger. Would you say your metabolism is kind of fast or you just kind of watch your diet? I definitely watch my diet. Yeah. Yeah. You got to go into bulk, dude. You got to eat. You don't have to do a crazy aggressive one, but you're probably eating at maintenance.

1:05:22Yeah. You know, I'm assuming your body fat percentage is pretty low at your height and weight and your activity. Do you know where your body fat percentage is sitting at? Yeah. It's about like 15, 16%. Yeah. Really? Yeah. Yeah. I would go into bulk, a nice moderate bulk, if that's what you're looking for. and that'll definitely help with the muscle gain. Otherwise, Adam's right. You're good, dude, and you're young. Yeah. Yeah, a man typically doesn't hit his peak. I know you'll read like, oh, a man's peak is 18 to 20. Reality, when you're strength training for a guy. 30. Mid-30s is where you're going to be your strongest typically.

1:06:02It takes a long time. You start to get mature about then. Totally. With lifting. What is your lifestyle? I know you kind of briefly said, what's your lifestyle look like? Do you play pickup ball? Are you into activities like that? Are you doing stuff like sports and stuff? What does it look like? Yeah, I pretty much play pickup basketball probably once every two weeks or flag football, whatever it ends up being. And then I just try and get enough steps every day. That's good. You enjoying your workouts and everything? Yeah. So my one question with the bulk is that once I start to push the calories and the protein, I feel like I get a lot more bloated and start to have digestive issues.

1:06:39So is there any way to like, yeah, that kind of, is it more constipation? Uh, it would not really. It's just more like my stomach always feels full, I guess. Like I feel like I'm walking around like, yeah. What, what type of foods are you sticking with whole foods and shakes? Chicken, rice, beef, all the, all the single ingredient stuff. And I've even like messed around with like, I'm on seed probiotic and a couple other supplements and I've messed around with that kind of stuff, but it doesn't seem to make a huge, huge difference. Do you know how many calories you average now? If I had to guess, I would probably say about 2 ,500, 2 ,400.

1:07:16You know, here's the reality. Bulking tends to make you feel like you're more full. Yeah. Okay. Yeah. I mean, you're kind of, okay, for lack of a better term, I don't like to say this because then people go crazy with it, but you're kind of forcing your body to gain weight when you're bulking. When you're consciously bulking, you're like making it happen. and so it's not going to feel like as comfortable as homeostasis. Transitional phase to it. Homeostasis is going to feel more comfortable than going on a deliberate cut. A deliberate cut is going to cause hunger and a deliberate bulk is typically going to make people feel full.

1:07:50Yeah. And so that's kind of a normal thing. And if you don't really track, you'll have this kind of natural ebb and flow which will keep you at homeostasis where you'll have like, oh, maybe some days you're at 2 ,500, but then some days maybe you're more like 2 ,100. And then some days you go 27 and then some days you're at 22. and it averages out to be 24, 2500 calories. And so you need to, if you really want to go that direction, just be consistent with tracking and making sure you're in a little bit of a couple hundred calorie surplus every day. You know, what helps is if you eat very consistently kind of the same types of foods, most days would be just to add a 300 calorie meal to your current schedule.

1:08:26So you just throw in an extra meal and then that is a, just kind of an easy way to put yourself in a surplus. All right. Gotcha. All right. Thank you so much. I appreciate you guys. Yeah, you got it, man. And also, listen, the programs you went through, Anabolic Strong, 15, Performance. Have you tried Powerlift? I've not, no. Let me send that to you. Let's do that. Yeah, let's do that. Go a little bit of a surplus. Follow Powerlift if that's still what you want to do. Get as strong as you can. Let's get you strong, dude. All right, I appreciate that. You got it, man. We'll send that to you. All right, see you guys.

1:08:56Thank you. Yeah, that's something that we should talk more about is what it feels like to deliberately get your body to change in a direction. That does deter people sometimes. Both are hard. Both are hard. It's a different feeling. Hunger versus being full and stuffed. You're training yourself to get used to that. But I mean, 165 and benching almost 200 pounds, deadlifting 270. But he's fine. Yeah, 22 years old. You're fine, dude. I'm pretty sure he's stronger than I was. He's fine. Pretty sure. I know, I know. I mean, and I was like 180. So he's, I mean, he's. It takes time. Yeah, he's light.

1:09:33And those numbers are decent. And the other thing, too, I remember as a kid thinking that, oh, my early 20s, this is the strongest I'm going to get. No, man, I got stronger for like 15 years. I know. Well, not only that. That's a lot of potential. And all of us had probably some anomaly friend, right? Your one buddy. Your one buddy who was. Yeah, they got one genetic. I had a buddy who was benching 315. Another buddy who was. You start comparing yourself to them. Yeah. And then I'm like, they're doing so much more than me. It's just like, no, it's just, you know, he genetically, he was more gifted when it came to that way.

1:09:59Later on in life, I caught up and passed. So it's like, he'll be fine, dude. Our next caller is Morgan from Nebraska. Morgan, what's happening? How you doing, Morgan? Hey, guys. How are you guys? Good. How you doing? We talked to you before, didn't we? You have. You have. All right. How can we help you? So I had, I've had a struggle with hormones for a while now. Um, my question was, can testosterone be fixed in women the same way it is in men? My estrogen, progesterone, um, and testosterone have all been lower, um, compared to a normal person, but I'm also an athlete, so they seem extremely low.

1:10:40Um, HRT has helped slowly raise my estrogen levels and obviously with the progesterone with that. I've been on that about five, six months now, but my testosterone is still really low. Sleep, everything's been improving. I've had a history of an eating disorder, which is sort of where we got here, but I've corrected that now and built up a lot of strength. And I've been doing power lift and trying to sort of rebuild in my off season, but I'm getting ready to go into another big endurance prep and I'm hoping not to do ruin all of this again I guess yeah okay all right so hormone so first off you're young and you're on HRT how old are you if you don't mind me asking I am 21 okay and they put you on HRT yes so I was auto I was diagnosed with thyroid autoimmune as a 16 year old and so they sort of corrected my thyroid and then bone density all of that you know uh they wanted to get me on estrogen to help try to correct that gotcha okay doing great typically if you see a a young lady with hormone imbalances um typically it's because they're just over trained and or underfed so you you probably work out a lot uh and an endurance getting ready for an endurance event is a lot.

1:12:09That's a lot. And almost always you'll see a depression in hormones in women when they're training for an event like that. It's actually quite reliable. You'll reliably see a healthy woman's hormones tank leading into a competition, losing their period, very common with female athletes. Your body's just, all people, everyone's bodies can be sensitive to too much stress, women in particular. That's a high stress. Yeah. Yeah, it's a very high-stress type of thing. So how would you fix that? You'd have to back way off on everything. You would do strength training a few days a week, and you would just kind of let your body heal, and it would take time, which would mean you'd have to take a break from pushing yourself so hard and trying to accomplish milestones and stuff when it comes to your fitness, and it may take a year.

1:12:58What's the endurance thing you're doing? I miss that. What's the endurance thing you're doing? so um i am a hopeful boston qualifier i got really close last year and so i'm hoping to qualify and run the boston marathon in 2027 and you're doing power lift stuff well in my off season i took up power lift as a way to make myself not do as many reps like i had never done a heavy um you know like lower rep program so following that was actually the first time I've actually stuck to a program and I've done, that was actually less for me, it felt like, I guess. It looks like you did really well too. Your strength was good.

1:13:39You've got good genetics. You look great, your strength is really great. I think you're just pushing, you've been pushing your body for too long. If I was coaching you, I would encourage you maybe not to do the Boston Marathon. And when I say pushing your body for too long, Morgan, this goes all the way back to when you had your eating disorder. Just a different type of stress. So you've been hammering your body for a long time. And it may take a year or two, but you'll heal quickly and well at your age. But it may take a year or two of doing that. You got such good results from the powerlifting thing.

1:14:13If I could encourage you, instead of doing something like a Boston Marathon, I'd like to encourage you to do something like an old-timey workout program where you learn new movements and you get really good at that and get strong at that, and you keep going the direction you're going because where your calorie intake is, how you look, and how you probably are feeling aside from now levels getting lower and it's probably due to marathon training, I would not do that right now. It's just not ideal. And you came from such a – look where you came from and look where you're at right now. You're doing so good.

1:14:45Why go back to something like that and really push your body like that? Just my opinion. Do you have a regular cycle? Is that normal or is there some impediment there? So it had, I had disappeared the typical like female triad from like age 16 to 18. And then when I started doing the HRT, it sort of slowly came back. And now with the HRT, with the, I do a transdermal estrogen patch and the progesterone. And with that, I do have a cycle, but when they've tried to take me off of it, it hasn't corrected itself naturally yet. You got to give it some more time yeah more time you're gonna have to give it some time what's the qualifier for boston at your age you have to do it at what under under two hours of 50 what is it under 325 is sort of your bet in and then you got to be the top percentage or whatever got it got it so you're aiming for like a three hour yeah i would i would uh i would i would skip it and let your body heal hun yeah you're still you're young and the longer you push yourself the hardest is going to be later to get your body to recover.

1:15:52What'll end up happening, not to scare you, but if you just keep pushing yourself and kind of like redlining a little bit is you'll go into early menopause, early perimenopause, and that's going to suck. So I would just like give yourself, and to help you, instead of being like, I'm just going to try to heal my body. Sometimes when it's open-ended, it's like, when's this going to happen? Give yourself a goal of like a year. Say, okay, 2026 for the whole year, my goal is to heal my body. And I'm just going to focus on getting stronger in the gym without going crazy because you do that too. Because getting stronger tends to correlate with getting healthier.

1:16:33Again, you can also go crazy with that. And then just give yourself a whole year of that. Like a whole, you got to give yourself a while. What you don't want to do is give yourself a few months and be like, ooh, I'm getting back to normal. And then push yourself again. That would be a big mistake. I mean, I love the idea of like old-timey and powerlifting kind of toggling. Old-timey, powerlifting, strong, MAPS 15. Those type of programs would serve you so well right now. And they're challenging, right? You want something. I get the kind of competitive side that you have. So do something that's unique.

1:17:04Do something that's different, and it's going to challenge you. But challenge you in the right direction, not stress the body out and push your limits. It's like it's going to challenge the movement patterns, and this is a new exercise and getting good at it. That's how I would. What do you do for work? Do you, do you work? Do you help coach people? Do you work in fitness? I wish I could. I am an accountant, so I do taxes currently. That's fun. Yeah. You know, might I suggest a little side hustle? You don't need to make any money off this. Get yourself one or two, uh, young ladies to coach for free.

1:17:37It will help you. It will help you. Do you, so this is my only problem with that is like, whenever you guys talk, I've been listening for a long time and you say if you're a person who like wants to help people and i do but i go to the gym and when i see somebody doing something wrong like it pisses me off like i was not like i tell them that but it does like when i see somebody doing something stupid my first thought is not i want to help you it's like man you just look dumb like you don't even know what you're doing i get it yeah justin was like that yeah listen uh you know just think of yourself think of you know how you've struggled through this but honestly if it's free you pick your client yeah so you can find a young lady and you're like i don't want to train you there's you know they're not paying you but it will help you uh it's one of the it's it's really helpful to coach someone else because it helps you reflect on yourself gives you that sense of purpose um and who knows you may you may really enjoy it um it's i've seen i've seen it help a lot of coaches i mean the other option too i mean she's got if you have a yeah are you full-time accountant are you full-time accountant no okay so there's a part-time gig that you're doing yeah i mean i i have a part-time sort of like i have a podcast and i i'm dabbling in that but it's not going anywhere so i don't really want to call that like a part-time thing but yeah yeah good for you because the other option with sal with where sal's heading is actually having a coach too is having a coach that like kind of takes you through this process can we have someone call you maybe maybe one of our coaches can help you like a concierge thing yeah and even if you don't hire them they might be able to spend some time with you to give you some advice is that how's that yeah and that sounds good and i just want to shout out like um the even on your guys's like sunday q a post that you post yeah they are so active in there like it's so fun um i think the one i got was like mind pump tyler or whatever but just their interaction on there that's been something new that you guys have done and it's really cool i really do appreciate just more of interactive.

1:19:38I'm glad you feel that. Maybe I'll have Tyler call you. He's a really successful, busy trainer, but I'm going to see if he's got some space. Maybe he can call you and have a little conversation with you. It would really benefit. I think it would help you a lot. And give yourself that time frame. Say, look, this year, I'm going to heal. See what happens. You're doing really good. The other end of this, Morgan, I'm going to tell you right now, the other end of this is going to feel incredible. You're not going to feel like you're fighting your body anymore. It's going to feel like it's working with you.

1:20:04Yeah, that'd be nice. It's so hard. um my biggest challenge and i have tried to sort of dial it back since leaving college but the hardest part is when you've been that person who's always like in your whole series is on this but been that person who's always done the hard thing yeah it's hard to embrace not doing the hard thing you know well let me reframe this for you it is hard it's the hard it's a different kind of hard you're actually hard you're actually avoiding the hard thing yeah that's the hard thing you got to do the real hard thing yeah you can do it there's a long-term vision for you so just keep keep that in mind i'll have i'm gonna have someone call you i'm gonna try and see if tyler can get on the phone with you okay thank you guys i love everything you're doing and you truly i mean i used to listen to you when i went for my long runs so your podcast is like a good length for endurance runners but um but i really do you guys have truly changed how i see fitness see myself and see people in the industry i guess i appreciate appreciate that morgan thank you yep keep going yeah thank you guys you got it yeah it's tough well you know what it is the last thing you do when you're hormonal of course you know what it is though i mean did you i would you see her progression i mean she's she's done phenomenal yes and so she's probably like i'm good i'm ready what's the next challenge yeah yeah and you like that shit yeah and so yeah i mean i get it i mean she's come a long ways that's the hard thing it's the next challenge is for her to mentally be disciplined that's the real hard but if i'm coaching her no there's no way i would like she would entertain the idea i would be like no we're not doing that right now but what we could do is i would throw in her like old timey and taught her new movements it's hard fun yeah teacher exercises she's never done before and let's get good at these focus on that for another year or so and see what's let tyler know that even if she doesn't work with a coach that whatever program he thinks works for her he can give to her yeah he could do that oh the concierge would be great for it too though Absolutely.

1:21:56That's, you know, just someone checks in with her once a month. Absolutely. But I've worked, look, I've worked with people like this. And, you know, just for people listening, it can take a while. Yeah. It can take a year or two years where the body starts to heal. You've got to recalibrate, man. It takes a while. But then when you get there, it's like, oh, man, totally worth it. Our next caller is William from South Carolina. What up, William? What's up, dude? Hey, guys. How's it going? Thanks for having me on again. Very good. All right, man. How can we help you? So we've got two, kind of a two-part question.

1:22:24A little bit of background. I've got two boys in elementary school, and they are vastly different, totally different body types. My oldest is a bigger kid. He's got some meat on his bones, and he thinks about food constantly, always thinking about his next meal. He's always hungry. He's never satisfied. And then my youngest is a little bit smaller than average, has a six-pack, and eats only when he's hungry. You know, he's super picky about stuff. So part of the question is, how do I raise two completely different boys? Because on the one hand, my oldest son, he's identical to me. So I see kind of all the shortcomings that I had and all the issues that I had, I can see in him.

1:23:16So I'm trying to steer him away from some of those, but I've got to do kind of the opposite for my youngest one. And it's kind of a conflicting battle between the two of them. Good question. Yeah. Cool question. This happens. Was there another part to this? Yeah. Second kind of question is how best to, I guess, approach, you know, this time of life as well as the coming puberty, basically to really set them up, you know, for a healthy future. Dude, great question. First, I want to commend you, bro. You're obviously a good dad because you care. And, you know, I messed this up early on, and I overthought all of this.

1:23:57And I think a lot of parents who care a lot, who are into fitness do that. The most important thing you can do with young kids, and your boys are still young, is have them develop a relationship with fitness where they enjoy it. There's nothing more important than that. The workout itself, whether or not it's the best workout for getting leaner or stronger or perform, it doesn't matter. It's really about do they have a relationship with fitness where, oh, my God, I used to hang out with my dad. We would work out together. Oh, I love doing it. It doesn't matter if they're doing powerlifting or using the rings or calisthenics or wrestling or playing football or baseball or just running.

1:24:36None of that matters now. Now, later it matters. When you get older, you're more of an adult. Now you've got to train more specifically. But what you're developing now with your boys is a good relationship. With movement. With fitness. That's it, dude. It's about movement. So you just have fun. Yeah. You just have fun. I love the suspension trainer for this when you have a gap between ages because you can regress it, progress it. They can play on it. It's kind of fun and challenging. And so I love having a tool like that in your house somewhere where they can just all kind of – they see you kind of get on there and mess around.

1:25:09and I see dad do some really challenging stuff. I think that's such a cool way to play with movement and fitness and then see that and not make it such a serious thing. The diet thing, I'm curious. Justin's probably the best to talk about this because his two boys have very different eating habits, and they're almost the exact same separate age too, right? Yeah, yeah. It is different. But at the same time, it's – I mean, we work through it the same way. And so I try to kind of not overcomplicate it and just kind of stick with the main things at hand, which is like steering them more towards whole foods, you know, understanding the importance of protein and like how this restores the body and helps to build the muscle.

1:25:56And, you know, like my youngest, very picky. And so he's we've had a lot of back and forth and fights about like, you know, what in terms of what he's eating, like how we can find our way towards like healthier options and all that kind of stuff. But for the most part, we've we've figured out like what he sticks with the most. And me and my wife together have presented more like he loves burgers. So we'll do like burgers, you know, and we'll bring that up a little bit more in the meal. So we give him more wins. And so I think it's more like peering into like what they actually like, but then finding those healthy options within that parameter.

1:26:39So that I mean, he's the most difficult for me. Like my oldest is a lot easier because he'll just kind of eat whatever. And he I mean, he eats kimchi and like he's all into like all the healthy stuff and the fermented foods. And like, I, I was never like that. And I was pretty difficult growing up with that. But, you know, he's already changing his palates changing. So the encouraging part is like, you just stick with, you know, your sort of staple ideas of like, okay, we're going to present this protein. And this is the, you know, the center. And then around here, we're going to kind of focus on, you know, it's the rice, it's the building, you know, those, those healthy options in terms of carbs and vegetables and things like that.

1:27:22But, you know, when we get too hyper-focused on it, it just stresses everybody out. So, yeah, I mean, it's, again, this is something you feel out with your wife and just try to work your best on giving them options so they feel like they're included with that. Yeah, you can't go wrong with whole foods. Yeah. You know, so if your son, you know, is like, I want to eat, I'm hungry. All right, go get food. You know, the options are all whole foods. And that's it. Yeah. You can't go wrong with that. And you know, when kids are young, it's remarkable. You talk to parents whose kids are in their mid to later teens, and it's crazy how much the body changes.

1:27:58You know, you got one kid who's kind of chubby, but you're sticking to whole foods, being active, suddenly his body leans out and changes. And don't worry too much about it. Keep whole foods, let them eat whenever they want. It's not a big deal. And then make exercise and fitness fun, and that builds a foundation, dude. Later on, then it gets more specific. It's the six-year-old that is the leaner one that doesn't eat as much, right? Yep. So it's interesting that you bring this up right now. I was actually going to bring this up to the guys in a conversation today about my son. So my son was with my mother-in-law, and he sent a video of him dancing, and he's in his pajamas and stuff like that, no shirt on.

1:28:34And Katrina and I are like, man, he's really, really lean right now, like skinny, skinny. And he loves meat, but he doesn't eat a lot of carbs, and he doesn't eat junk, and he doesn't eat sweets. and so I've been going out of my way to do things right now like around the foods he kind of eats like his dessert would be like a cocoa whip so now I'm putting granola and honey on it and so I'm doing things that like normally like he eats, he likes pancakes I'm slapping some peanut butter with some like I'm doing things that around the way he eats and I'm sliding in those extra calories to have him do that to where he still enjoys the stuff he likes and I'm not trying to radically change his diet, but I recognize like, dude, my son is light right now.

1:29:19He needs to put some weight on, which is weird because I've been talking about on the show for almost six years now about what a great eater he is. He eats healthy food. He doesn't like sweets. He doesn't eat junk, but he's like really, really skinny. He needs to put some weight on it, and it's because he doesn't eat a lot of carbohydrates. I'll put a slab of meat. He'll just eat meat. That's it. He won't. He don't want no rice. You don't want to. So I'm trying to find these ways right now where I'm allowing him to do, like you said, like the dessert. I'm giving a little bit bigger portion. I'm drizzling honey on it.

1:29:50I'm sprinkling granola in it. So I'm trying to find the foods that he likes and finding ways to like put butter on something that while I'm making it. So I'm boosting the calories that way. So I'm trying to find ways to do that. Again, not make a big deal about it. I don't want to for sure give my kid a complex that he's skinny or he needs to gain weight. But I see it. I see like, oh man, he's really light and moves a lot. And so Katrina and I have been talking about this. I'm like, hey, we need to bump some of his calories in different ways. And so I've been showing her how we can do that through his current diet, the way he eats and sneaking in the extra 100, 200 calories here where he doesn't even feel like it.

1:30:27And for the first time, I'm trying to encourage him to eat some stuff that's a little sweeter or not ideally for him because he just needs the calories. He's moving and he's like, it sounds like your son where he's like, my son will only eat when he's hungry. He's like, I'm not hungry. But he'll tell you when he's hungry, and then he'll eat, and then he'll just eat the meat. And he's like, we'll order. When we send him to my families, they'll take him to a Five Guys burger. He'll take the buns off and eat just the meat and not the French fries. That's my son. He's crazy like that. He's not a big fan of carbs and junk food and things like that.

1:30:59So I've had to find these creative ways with honey and butter and granola and stuff that I do know he likes to boost the calories within the meals. William, you look like you worked out a lot. Have you been training yourself for a while? Yeah, I compete in powerlifting, and my wife's a personal trainer. So it's actually, I mean, the boys have grown up coming to see me, you know, compete. And my wife actually just, she's got access to a private gym at work. And so she starts bringing the nine-year-old every now and then. That's great. They do like farmer's carries and slam balls, anything like that, just to try to kind of get him engaged in it.

1:31:34Okay, that's what I thought. So here's the thing you want to be careful with. The rate of body dysmorphia and dysfunction around food in people who are in fitness is much higher than the average population, especially trainers, especially competitors. I don't know of any studies of this, but I would bet every dollar I have that the rate of eating dysfunction and body dysmorphia in the children of people who are in fitness is also much higher. and it's not because of bad intentions yeah it's because over focusing yeah dude yeah and i'm i'm speaking from the personal experience i won't go into too much detail but i made a big mistake with this because my focus was too much on no you gotta eat this this is a healthy thing and it caused the problem really it's just right now it's about a good relationship it's fun this was a conversation that katrina and i both had is like we do not like he has no idea what we're doing You're not saying eat more.

1:32:32You're too scared. Yeah, we're not saying nothing to him. I know the foods he kind of already likes, and so I'm giving a little bit bigger portions. I'm adding butter on that thing. He's going to see a little bit of olive oil in there, like stuff that I know he's not seeing, but I'm bumping his calories without him even knowing it. And so that's the strategy for us right now. That's it because your boys already see dad. Dad is a superhero. They see mom. Mom is fitness and amazing. They're already going to look in the mirror and judge themselves and be like, I'm not as strong as dad, or I'm a little chubby or whatever.

1:33:02So all you do, you just make it. It's just fun, man. Oh man, my dad, I used to love working out with my dad. You know, he never told me to work out. We just hung out. It was great. What about diet? I don't know. We just ate whatever we wanted. Whatever they offered me. What was in your house? I don't know. I guess it was all whole food. Like they don't even realize it. They're just developing this good relationship. That's really where you want to focus rather than trying to control things because it's insidious, dude. It's very insidious. Yeah. And that's the, my oldest came home from school a couple months ago and i guess they were learning about calories or something and you know he starts checking everything oh how many calories are in so don't need that many calories and we're like just just get your protein just focus on protein so now they run around and look at all the labels this has six grams of protein this has 40 grams of protein in it you know yeah you're doing good bro you're doing good yeah and the fact that you're asking questions that already tells me you're good just don't don't overthink it that was a big conversation katrina and i had about our son.

1:33:58Keep it light. He's healthy. He's just really, really thin right now. I also recognize, too, know this. They go through these spurts and so part of it, too, like he didn't look that way just like six months ago, but all of a sudden he just stretched and he was already a lean kid. You guys saw those pictures of my son when he was two. I sent him to you guys. He looked like a little sumo wrestler. Now he's like lanky all of a sudden. Yeah. When they go through those growth spurts, they'll really eat and you're going to see like, I mean, it's changed overnight for me, especially with my youngest.

1:34:24And then their feet grow all of a sudden. Just to encourage you, that totally changes. You're doing good, bro. You're going to be good. You're going to be good. I appreciate it. All right, man. You got it, man. All right. Take it easy, William. Thanks for calling, everyone. You got it. I personally know, just off the top of my head, three people, and I'm not even including myself, and I won't go into too much detail with myself just out of respect, but I know personally three people who are in fitness, one of which, everybody would know who they are, whose children struggled with eating disorders and body dysmorphia.

1:34:57We're all in health and fitness. You've got to find a study on that. There's got to be a study on that. It's way more likely. You have a mom and dad. Here's the thing. We've talked about that. Even not that. What you do, they see. That's what I mean. If your kid sees you weigh and measure your food every single day and think that that's not going to make an impact, you're crazy. Or you say something like you had a birthday party or I'm fat and your kid's having some cake and you're like, no, no, don't eat that. That's not healthy for you. I make the mistake of saying things even like that with my kids where my son will go somewhere, somebody will offer him something and he'll be like, I don't know if I can eat that.

1:35:35Let me ask my dad. I'm like, ugh, too far. You know what I'm saying? It's interesting this question was brought, this was literally on my notes to bring up and talk to you guys about it because literally it just happened two days ago and Katrina and I talked about it and it sounds like he's in a similar spot. Him and his wife, good relationship with exercise, food, this and that. they have the older kid who was eating like a monster and then they had the little kid who just doesn't eat that that's max max does not i've told you guys forever doesn't eat sweet and for the first time ever i went oh man he's really on the lean side right now we need to get some more calories in but then it's not telling him any of that i tell katrina's like listen we're not gonna do we're gonna be dealing i'm trying to stuff them yeah it just now when he gets his cocoa whip he gets you know two tablespoons of honey drizzled over it and a scoop of granola you know i'm saying and he loves it you know saying it's just like it's a name it's a way i could sneak in 200 more calories right there and and trying to do it in things like that you know he has his french toast and now get some powdered sugar on top of his like i get to do things like that where it's like i'm not trying to make this kid have any idea that i'm trying to put 200 calories you don't need to be aware of it no no and so there's it sounds like he's in a similar situation where he's got a kid who just doesn't eat a lot of food i have that kid and it's been good for up to this point i've watched it's been man this is awesome my kid doesn't even need a chocolate chip cookies put puts half of it down or what about that but now i see the other side of it is like he's growing now and he's moving more and he's getting stretched out and you can see he needs more calories and so it's like okay how do i do that without making a big deal our next caller is luke from tennessee what's up luke how you doing hey guys hey nice to see you again how can we help you yeah so uh last time i was on uh basically i just finished up the maps anabolic three-day-a-week version.

1:37:16And I was looking for something to help me get through kind of a weight plateau. I had stalled out about 183 pounds. I was trying to get to 190 pounds. And you guys suggested going down to MAPS 15. And that worked phenomenally, honestly. I actually did not touch my diet at all. I had reverse dieted up to like 4 ,300 calories. And I didn't touch that. I just went to the MAPS 15 program, put on three pounds within that nine weeks. Wow, dude. Yeah. Extremely happy with that. But now I'm finished with it, and I don't know what to do next. Probably stay in the 15 protocol. It's probably ideal for you because it sounds like you have a pretty fast metabolism and the lower volume type of style.

1:38:02And so moving to one of those, I don't know if you've looked at all the ones that we've released recently. MAPS 15 power lift, 15 strong. Yeah. Yeah. I think that would serve you. I was looking at power lift because one of the goals I have now, uh, is I want to try and pull 400 for deadlifts and I've got 360 twice, but that's all the weight that I have. So I had to order some more plates. But, uh, but yeah, I mean, I think that, uh, you know, maybe power lift would be good. I don't know. What do you think? Power lift or strength? I love that. I love that. Actually, it's kind of all the 15s that we've done recently.

1:38:38I think it's one of the coolest the way it's programmed too. So I love it. Yeah. You'll have fun with it for sure. Yeah. I like that one. You'll get strong. Yeah. Okay. Yeah. Okay. Yeah. Well, I'll definitely check that out then. We'll start on it. We'll send that. We'll send that over to you. Just for reference, just so people listening can understand this. You called in, if I'm not mistaken, you were experienced. It wasn't like you were a beginner. You were already training. You're eating. Muscular, lean, obviously. And we took your volume way down to MAPS 15. So you're doing lists like about 20 minutes a day, two lifts a day.

1:39:09Thanks for highlighting. And you built muscle. Yes. Yep. So I want people to hear that. People look at it like, oh, this is a beginner program. No, no, no. Try this if you're advanced. Watch what happens. Yeah. It's remarkable. Yep, yep. This is a world of difference. And, you know, I was coaching softball and basketball at the same time. So you get a little bit of cardio in there every once in a while, which, you know, not a whole lot. It's not physically demanding, but, you know, dunking on fifth graders sometimes kind of gets a little bit physical. But, you know, other than that, though, yeah, exactly right.

1:39:43Going down in a volume was exactly what I needed to stimulate the muscle growth. I mean, I'd stalled out, like I said, at 183 and putting on three pounds in nine weeks without any body fat increase because I'm hovering around 10 % right now. That's awesome. It's amazing, you know. How was it for you psychologically? because a lot of times my advanced guys, I do that. It's hard for them psychologically because they've trained themselves to have to lift for that hour in the gym and hit it really hard. How was it for you psychologically? Yeah, it was an adjustment. I had to just kind of tell myself to trust the process, of course, at the beginning.

1:40:16And then after about the first phase of it, I was like, you know, I really like this because I just go out in the garage. I got a PRX set up out there. I just go out in the garage. I'm done and you know 15 20 minutes 30 minutes maybe uh if I'm taking my time a little bit and um uh I can go back to my day so uh instead of spending like an hour hour and a half in the gym like I was with the anabolic program which is also great you know but that's a lot of time uh when you got kids and the family and you know adult responsibilities and stuff like that so um but after a while yeah psychologically it was a little bit of an adjustment at first but after seeing the results like no qualms whatsoever that's cool that's awesome you love maps 15 power lift yeah yeah yeah okay yeah send us in an update too i'd love to hear how that goes for you man it's awesome you'll be 400 yep okay yeah i'm looking hopefully maybe summertime all right all right man thanks brother thanks guys i appreciate it you got it so great good commercial well you know it's crazy too he still he was still doing some cardio activity didn't change his diet he would increase his calories a little bit and i've done that and he probably would have been you know what the problem adam is even further we we constantly hear about and there's truth to this right progressive overload progressive overload yeah i gotta progressively overload more and more if i want to get build more muscle i'm advanced what you're telling me is i'm going to do 20 minutes a day instead of my typical workout and going that far back is going to give me better results at best i'll maybe maintain that's what people may think no dude oftentimes it's the exact thing your body needs and then watch what happens yeah and look three pounds of lean body mass maintaining 10 body fat with someone who's already advanced that's phenomenal i mean i just i had this discussion a long session my brother-in-law last night it's i think that the hardest part it's not just the progressive overload thing it's everything else in our life serves us more better more yeah study harder work harder you make more money you do you do all these things and almost everything else in life rewards us for pushing harder doing more and it not your your it's not your biology doesn't work that way your physiology doesn't work that way it's not that way it's it's a science and it's a delicate dance and it's a stress and you just it's a good stress because it elicits a positive change when done appropriately but the more of it you do isn't the better and i think that's what people don't understand they don't know how to balance that with everything else And so, you know, especially if you've been living for a long time and you're like, I must need more.

1:42:46I must need more. I'm not seeing you. I must need more. Then you get yourself in this rabbit hole of six, seven days a week, hour and a half routines, high intensity failure training. It's just like, no, of course you're not responding. You know, look, if you like the show, come find us on Instagram. We'll see you. It's 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.

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