2778: Why Your Body Is Resisting Fat Loss (And What To Do)

34:51And there's all these emphasis on new products coming out that taste just like any of the fancy cocktails you normally would have without the alcohol. And I'm like, they're all hanging out. I didn't even know what a mocktail was until like five years ago. I hadn't heard of that before. Here's the bad side of it, you guys. It's not because kids are trying to do less drugs, drink less alcohol, and have less sex. It's because they're not meeting up and hanging out with each other. These kids are isolated. So we debated this on the show a long time ago. And I don't disagree. Obviously, that plays a role.

35:27Obviously, that plays a big role. I do think, too, that because of the information that you can access with chat gbt and ai and the kids listen you think you're good at using it the kids that are 15 16 17 18 use it way better than all of us okay and and i'm sure you guys are seeing that in your own teenagers right and so it's not hard to ask ai risk and dangers and things like that and i think that i think they're a little more we were a little more naive to the dangerous stuff that we did we lived in the just say no generation that's not true oh i don't they they are doing so there's more studies now that are coming out and they're showing a direct correlation between isolation, loneliness, anxiety, and less of those things.

36:13So it's not that those things are good to do. It's just a reflection of how isolated kids are now. They're at home on their devices, watching Netflix, on social media, and they're not meeting up and they're not hanging out. And that's why all those things are down. So it's actually, although drugs, alcohol, lots of promiscuous sex isn't good it's just reflecting that kids are not going out and doing i'd be interested to see how where they categorize drugs too because i would i would argue that things like adderall adderall ritalin and things like that oh you mean prescription drugs yes that's a good question i think prescription drugs you're right because when they say drugs it's a marijuana went way up dude in comparison to our generation like because it's easily accessible like all these kids are grabbing vapes like from their parents you know where you know where marijuana use has exploded is in the adult population so and here's but here's the thing they're they're also illegal stuff so they're putting cocaine crack heroin things like that so uh marijuana is now legalized so they're not throwing that in they're probably in that category and it's not this it's probably not a schedule one drug no marijuana is in there oh is it yeah it's still federally okay but i mean if you're not including prescription drugs prescription drugs are at all-time high well the biggest one that's down is sex that's way down dude well doesn't things like adderall and riddle and kill that too uh no that can actually do the opposite in some people it can cause hypersexuality in some people initially uh no some people that's a that's actually you could look it up you could look up one of the potential side effects of those is hyper hypersexual oh interesting yeah you're right in some people it does that too but uh again they're doing all this other studies and they're showing that just kids are just not going out dude and you know here's here's another piece of evidence of that so my daughter's 16 got her driver's license and I'm talking to parents.

37:54I'm like, oh, my daughter just got her driver's license. How old is she? 16. They're like, I can't get my kid to get their driver's license. They're 18. They're 19. That was never. Everybody I'm talking to is saying that. Even my own oldest, he's just not motivated. He just finished his permit finally. And so now, you know, before he's 16. But he's not like antsy to get his license. And I think it has a different meaning, you know, for him. Yeah, when we were kids, if you were 19, first of all, I didn't know any 19-year-olds without a driver's license. I didn't know any 16-year-olds. I didn't know any 17 or 16.

38:33Right. Yeah. That just didn't happen. You used to go on your birthday. Yeah. As soon as possible. You scheduled to get your test on your birthday. That was part of your 16th birthday. That's right. And that's because you needed it to go do things. It was freedom. It was freedom. it's not just it's just to do things before you were 18 before you were 18 and legally an adult it was the closest thing to being adult or freedom you could have well let me ask getting access to a vehicle that took you somewhere else you didn't have your driver's license okay you you're at home what did you guys have at home did you have the internet no no did you have social media no did you have video games no you had nothing we had video games you had yeah but not like the ones they got now yeah yeah i mean now it's like friend that had the cool video games though yeah yeah but but kids now they're not motivated because i'm cool i'm at home full-on entertainment system in the room yeah in their pocket yeah in their pocket actually yeah in their pocket yeah i mean i'm moving to vr i i'll make the case and i've been screaming this from the rooftop since eight years ago you know the iphone has a massive it played a role in all the You're right.

39:46That's what it shows. Yes. As soon as the iPhone came out. iPhone is all those things that you're saying in your pocket. I know. I mean, I think just that. I think one of the best things that we can do for the generation coming up is to get rid of the consistent access and unfettered access to the internet and all the things it has to offer for an adolescent and a teenage mind. Well, I mean, as a young - We need to make the real world cool again. Yeah. I'll speak just as a young man, right? As a young man, a lot of the motivation to get out of the house was number one, there was nothing to do at home.

40:22And number two is you, I mean, you're horny. So you want to go out and talk to girls. But you got pornography at home and endless entertainment. You're neutered. And that drive. I'm telling you, look at Sal. Doug pulled up. Adderall can significantly affect sex drive, libido, and sexual function in both men and women. Yeah, one way or the other. So some people go hypersexual, other people go losers. But it's showing more erectile, it's showing more of that. I'm not reading anywhere where it's saying that it goes hypersexual. No, others feel increased arousal from dopamine boost. So it says right there.

40:54That was me, by the way. That's one of the reasons why I couldn't take out Adderall anymore. I wonder, though, what would happen. Adderall became a problem. I wonder what would happen, though, if you kept taking it for a really long time. I did it long enough. Oh, okay. Yeah, dude. Okay, because, I mean, I know. You gotta keep trying, though. No. No, dude. There's a lot of the young. I mean, it's crazy to think I see them prescribing it to young, young kids. So that didn't really exist when we were – it was just coming on the scene when we were getting – Yeah, one of the potential side effects that you have to look out for with your teenage kid with Adderall use is chronic masturbation because of the overstimulation and dopamine that it causes.

41:31So it's both. It can go in either direction. That's like a real risk. It's a real thing. Yeah, and then they have Pornhub in their pocket all the time too. So it's just like really tough. That's right. That's right. Yeah, I mean, to me, I think that's a big part of this. I mean, this is our goal as parents now. I mean, I know I'm a long ways away from where you guys are at with teenagers and you guys are having to deal with it from a different position than I am. I'm doing my best to lay the foundation now. I mean, we haven't used an iPad now and coming up on a year. Just hold strong, man. We hold each other accountable.

42:10about how much he even sees it out. We do our best to do that. So I'm going to delay that as long as I possibly can. Well, I told you guys with my five-year-old, my niece, was it my niece or my daughter? One of them was playing what's that game? Oh, no, no. Roblox. No, it wasn't Roblox. It was the one that... Minecraft? Fortnite? Fortnite. I think it was my daughter. She's like, hey can i put can i bring my my system out of my room so i can play on the big tv and the family and so we i'm like yeah let's do that we put it out there and my five-year-old said hey can i can i try and i said yeah i'll let you try and we let him play for like 25 minutes and i even did i did everything right i gave him a timer okay five minutes left buddy because we'll do this when we take him off tv or whatever you give him a timer it's a good it's a good practice with little kids so it's not abrupt five more minutes okay got one more minute or we took him off he threw and he doesn't throw taste five he didn't do this anymore he threw a tantrum yeah a full-on tantrum and jessica and i looked at each other and said oh well we're never going to have this then we went over some friend's house and they had some older kids great people by the way wonderful people and the older kids were playing with our kids well they were starting to play a game on i think it was on one of their phones and it was like a tetris type of game and so he was totally into it and again you know hey two minutes you know five minutes left all all right, we're going to come off.

43:36And we're taking them off. And the way he reacted, he tried to bite my wife. He doesn't act like this. It was like an addict. And we looked at each other and we're like, no. They make them so addicting. It wasn't like, the old games are not like this. They're not like that. They're way engineered differently. It's like, yeah, they figured out ways to keep the user engaged. And that's the entire objective of a lot of these companies. used to know it's how often can they get you uh to be on there to get your attention your eyes because then they advertise or they do whatever that's the objective it's how they make money well and the whole model and and and there's levels to it too right to your point about the this to see his behavior on the big screen tv in a family without the room is one level to put it on your phone six inches from your face is a whole nother level too very intense and that's a rip that i mean that was literally all it took for us we didn't even need to see a tantrum i just saw how how not engaged with the world he was when we were allowing the ipad we were very minimal about it we saw but just a simple fact that if i he was watching a cartoon like this and i would say his name i was not in the room and i was like oh that didn't know that was it that was the end of it it was like and if you want to watch cartoons we want and it's a just that is a huge difference because like i think a normal kid his age if it's a normal cartoon which thank god he loves like older older cartoons is playing he loses interest so fast i mean it's on the tv but he's playing with his legos and he's not even watching and then you know because he because like most kids they watch the same stuff over and over it's when it gets to a part that's funny or that he remembers he stops with his leggo uh he laughs doesn't he'll watch it for a second and then he'll go back to playing so different than if i was allowing that on the ipad on the couch he becomes numb to the rest of the world and so there's definitely and and i think We've just never had things that were engineered this way.

45:31So it's only been around for a little while. And so I think a lot of us as parents, we think when we were kids, oh, I watched TV. It wasn't a problem. It's not the same stuff. It's not the same and it's exhausting. Listen, put Mr. Rogers on. Put that on TV. It is slow and boring. You can't even believe people used to watch this. That's how different it is from the stuff that they showed up. Well, it's like it's evolved. The science has evolved, just like food. I mean, the food today is, you know, way different than what we've engineered it. And the science has evolved so much. And it's in their best interest to keep you on the thing.

46:14It's in their best interest to get you to eat more. I used to be so anti any kind of regulation. But as I've gotten older, I'm just, it's like it requires a hyper-disciplined person to not fall into these traps. And the vast majority of us, myself included in many areas, just not. By the way, this is, I think it was in China. I want to say in China, where I believe it was the English that introduced heroin as a way to try to control them. And they knew that once they introduced this, they would create these, it was opium. Opium. And they created these opium dens and the government had to shut it down hard because it had such a profound, how long ago?

46:55that was a long time ago i want to say probably around the 1900s or 1800s yeah maybe look that up and these opium dems used to just open up and men just stop caring for the family stop going to work they would just smoke opium all day long and literally it was a strategy by the english to sell and also control them oh interesting yes and they had to clamp down so now i'm like you know i think i think regulations have their place with a lot of this stuff and i think there's a lot of things that we don't realize need to have uh some of these safeguards uh things that we wouldn't necessarily put i mean at least in my opinion for for underage kids because if for sure you know i'm saying like for sure i mean i'm i'm a firm believer i'm still with you on the regulation for it once you're an adult uh although the age of an adult is silly come on guys 18 18 that's an adult i know a lot of 18 year olds yeah no you're a child you're still a kid everybody it's not 1920 anymore where you're 18 you got you already got kids and you're you know you're working hard labor.

47:54It was like 25 when you're finally fully developed at that point. You know why they don't change that number, right? You guys know why it's 18 still. You know why, right? Because if we because that's when you can... Drafting. That's why. That's when you can enroll. That's when you can go fight in the military. If they change that number to 25, do you know how many soldiers we would lose? I mean, most of them. Yeah, because a person who has kids, family, they're like, eh, I'm not going to go. I'm not going to go sign up in the military. So that's why it stays that way. but an 18 year old is not an adult.

48:24They're just not. Do you guys know 18 year olds? I know some. I remember even myself being super gung ho. Like when I was that age, dude, looking at all into it, you know, that was like, I was just ready, man. Especially after like, you know, I wasn't nine 11 at the time. It was something else, but like, you just like get all fired up, you know, I'm like, have you seen, have you seen the, the Netflix show that's on right now? That's a basically, uh, uh, what's it called? it's a military one they fall around like snipers and stuff like that it's on Netflix I've watched like four when we did our MRI thing I watched one of those episodes and I think I've watched like four or five now and what you guys are describing it's like you know it's these 18 year old boys that are full of testosterone come from hard backgrounds oh yeah definitely and if you got rid of that age group out of there you'd lose a lot of our soldiers for sure.

49:21Yeah, which is not a good thing either. I want to clarify this opium thing for you. They forced China to legalize the trade. They forced it. They didn't open the dents, but the Chinese did after that was forced upon them. The opium wars, those were like in the 1800s. So 1839 to 1842 was the first one. Because China tried to ban it. Yeah. And then 1856 to 1860, they had the second one. and they lost both times. Okay, so explain what went down here. So the British were selling opium. To China. So they forced, they said, no, you need to keep this legal so that we could trade with you guys. And China said, we don't want this to be legal because it's wrecking our country.

50:06Society, yeah. So they forced them to keep it legal. That's kind of messed up. That's interesting. Very messed up, yeah. Now the British tried to force them, but they lost. No, the British won. There's a British in the French. Oh, British in the French. Well, they both worked. Meanwhile, they had their own regulations for opening their country. Wow. That's messed up. Got to make money. You have to sell fentanyl here. Why don't you guys sell it? No, no, no. You guys. You take it. We're good. We'll sell it to you guys. We're going to ship it over to you. Yeah, you guys are good, dude. It's good stuff, I promise.

50:35Was I hearing earlier, I heard you talking to Katrina earlier. Did you successfully put your Juve red light in the shower? You're going to give me trouble. Define successfully. well you did it so because it's not supposed to get wet how did you do that so well okay i have a i have a shower that is probably from where where i'm sitting right here to the end of that coffee table yeah so decent big length yeah and it has like a it has a step at the end of it okay and you know when i shower in there i look at the glass and it doesn't get too wet so so i just decided. You just leaned it up on there?

51:13So it's on a step, and I have to stand. So I just ran in there. You just made sure not to get any water on it. Yeah, and I'm showering way over here and it's shining on me. And so, you know, I'm kind of rolling the dice. How many times have you done it? Oh, I've done it for the last week consistently, every day twice. That's interesting. Not recommended. Not recommended, no. And stop doing the toast in the bathtub. What? Stop looking at your hair. yeah i'm not this is not a disclaimer this is not me telling anyone to do it but i obviously if you listen to the podcast you know the last time i talked about the the shower above and stuff and i got everyone started sending me all these there's shower heads that have red light in them but the problem is they're they're like rechargeable lights and i don't think it's not the real i know i can't i so it's like uh so for people don't know like when you look at big difference because if you look up studies on photobiomodulation or red light therapy yeah the studies are crazy they're remarkable i mean it dramatically improves skin health reduces joint pain it raises testosterone it regrows all the characteristics of the cell it actually helps with muscle growth and strength uh and the way it works is this wavelength of light supercharges the mitochondria and so basically all your cells work better okay so anything you shine it on, including eyes.

52:37People have actually improved their eyesight with red light therapy. It does that. Okay. The problem is when you go online to buy red light therapy, the ones they use in the study are a certain wavelength and a certain power. What a lot of the products that are on the market don't have, like they're like one 10th, one 50th, one 100th of that. You can actually do the math. So I, so my family, obviously they seen us Katrina and I using it for a long time. So, and then of course they started seeing commercials and ads and so they all start getting curious and i've had them buy stuff and i would go back and i would show them the the lumens wavelength and power of it and explain to them like if it if it's if the juve light is four times more powerful then you have to sit in front of your red light four times the amount of time to get what i'm getting out of it and it's already difficult for me to be consistent you know it's actually worse than that right it's not a direct it's not a direct time for time so if it's four times stronger or weaker uh it doesn't mean you sit in front of it four times as long because the intensity also triggers uh the reaction so it's actually probably more like they have to do it 10 times as oh wow it's almost a waste of time well i mean i i made my point really clear because it's like if i gotta sit in front of mine for 10 to 12 minutes you gotta sit in front of yours for 45 minutes it's probably more like an hour and a So, yeah, so my concern with a lot of these kind of gimmicky products that are out there are that that's exactly right.

54:05And, you know, maybe you find a good one because I know Juve isn't the only one. They're the best. They are the best. And I know that there's competitors that have come out there that are there, but they're all similar. If you're at that level, you're paying that price. Yeah. So, like, all the medical grade ones are at the same level in price of Juve. If it's really inexpensive, that should be your first red flag right there. And then just go look at the lumens, the power wavelength, and then compare it to the medical grade, and you'll see it's just not. And so anyways, yeah, all to be said, I put it in my shower.

54:40I've been using it. I'm on this. I'm like, I'm going to roll the dice. I'll let you know if it. But it seems to be fine. I have a fan in my thing that pulls the steam out, so it's not getting. Ladies and gentlemen, don't do it. Yeah, it's not getting wet. I predict the steam will make it break in like a few weeks. Oh, you think so? Yeah. Even with my shower open? I don't have a closed shower. It's still moist in there, you know? I hate that word, moist. You know what I mean? Yeah. It's descriptive. Yeah. You get what I'm saying. I mean - You still get condensation. Oh, yeah. I mean, and this time of the year is the time that I would get the most.

55:13And so if it's going to happen, it's going to happen now. So I'm going to - Well, that's all right. We're sponsored. I'm sure they'll send us in. That's what I'm talking about. I said, come on, I'm sponsored by them. what am I really rolling the dice with? It'd be different if I had to go buy it again. I said, I'll call him up and be like, hey, you probably shouldn't put this in your showers. We're going to get a call, bro. We're not replacing it, Adam. I mean, you got to know, too. It's not on my floor shower. I have a bench that's elevated, and then I have the thing that it's on, and it's far enough away that I think I'm going to be okay.

55:46I'm going to roll the dice. Katrina does not allow it to be in there when our son is in there. I do it. And so I want to be consistent. I want to be consistent. I want to do it every day, twice a day. And it's just like the supplement thing. I have streaks where I'm doing the juve light and I see the benefits and then I fall off my consistency. But if it was in my shower and I first do this, then when I remodel my bathroom, I'm going to build it into the walls. I'm going to build it into the walls. I'll build fans to make sure I'm going to figure a way out to make my own version of that. because all these other knockoff companies that are trying to do something similar just don't put the power out.

56:25Hey, did you guys see, just a quick change of subject real fast. Did you guys see the new Barbie? No, you brought it up and I wanted to hear about it. Doug, look up new Barbie. I don't know what makes this look any different. So they made a new Barbie that's got autism. What? What? How are they going to make it look like she has autism? She's got earmuffs on. That's it. So it's just autism Barbie. Oh, my God. Shut up. Look it up, dude. Yeah, it's a real deal. Yeah, look it up. According to this. Yeah, look at the picture of it. It's like, this one has autism. Okay. That just seems wrong, dude.

57:02We'll do anything to sell more shit, won't we? Anything. Like, what? Yeah, what do you do? Yeah, look, it's just got, like, earmuffs on, you know? So I always want to be over-stimulation. That's autism Barbie right there. She just looks like she's got headphones on. Yeah, normal, but... Do you guys watch Landman? Do you guys watch Landman? I do. I know you do. You and I get to talk. Justin, do you watch Landman? I've been meaning to get into it. I've watched the trailer. Doug and I off air, we're talking about this. It's obvious to me he's a conservative writer. Yeah. You know, the shows that he's done.

57:34And so, like, they... And I've been watching... This is season two. And they have this scene where the daughter goes off to college. And she gets her dorm room partner or whatever you call it. Sorry, lack of a better word, partner, sorry. And they make it like an extreme left kid that has all the safe space. Like the stereotype. Like extreme stereotype. Like everything you could think of, they've thrown it in there. And so you're waiting, knowing this is, and then the character that's involved with this is this like over-the-top, loud, vocal, radical honesty, say-whatever's-on-her-mind type of personality.

58:20and i doug and i were both thinking exactly we're not watching it together we're talking having this conversation afterwards and i'm like how about this scene i'm telling them how about that scene how classy they they handled that because oh they couldn't make it one-sided exactly they could have done it they could have it was so set the table to go the extreme right version and really hammer this this kid for the way she was acting and treating her daughter and everything like that and uh i was so impressed with the writing and how how they did that in in such a classy way and it made me feel good about for a moment television i feel like we do this really bad job of really polarizing left and right so much and when you're you're on one side you want and i'm admitted that they did the character that character so bad that there was a part of me that wanted to be like oh she slammed her you know what i'm saying get her like you want you there's a part of you but then inside of me i'm also going like no that's not what that's not what we need you know that's and the way they were very compassionate was very compassionate well that's what we need more of yes and it surprised me i wasn't i wasn't right anyway it made me go like the show even more well i'm gonna go in a different direction you guys the non-compassion around that video of that dude there was the protesters and there was like the right wing one and then there were left wing ones and then that and then he beat the well the left wing one was taking a bullhorn and following him and blasting a high-pitched noise into his ear and the dude was trying to walk away he kept trying to walk away and the guy kept in his ear and i tell you guys i you know i'm watching it and i'm like i don't know how i'd react with a dude following me with a blowhorn well it's gonna damage your hearing walk away the whole time and then he reacts exactly the way you'd want him to when you're watching this like man i hope he like gives it to him yeah he did and then a bunch of them went after him and he'd laid out like four pieces he slept two guys i mean slept i mean you know when you go stiff as a board and you see so like you they went and it was a older dude didn't look like so he didn't and he didn't have no fighter stance he didn't look like he's like some trained martial a couple of hands yeah he just he just cocked back ain't real good but that guy was following him with the blowhorn just in his ear the whole time like what are you doing dude that's not cool that's not cool yeah i don't And to me, it's funny because you think about who's seen.

1:00:39I swear, only certain people see those kind of videos. It's completely algorithmically set. So it's like, you're getting this one. And then they're getting something else that's super like, yeah, rage bait on the other side. You have to really, and I've been really working on this with my social media, aside from not being on it that much at all. you can't even, I think Sal's brought this up before. Like I've already disciplined myself to not like the stuff. Yeah. But it knows if you hover on it. Yeah, your algorithm will change. So it's like - You have to, you know what you have to do? You have to consciously - Watch your eyes, dude.

1:01:18Go fast. No, no. What I do is at the top - Oh, where you ask not to see it. Yeah, I don't want to see this. So you have to consciously, every day, modify your algorithm. Every day. And then two days later, they're just like, huh? Yeah. No, you're right. Weren't you the one that said - No, it's crazy. weren't you the one that you you bought your wife some like lingerie yes you were the ones you were saying now you're getting all these ads for oh yeah like you have to click on it i don't want to see this i'm gonna flood your feed yeah no it's it's it's wild how proactive you have to be i mean it used to be and it's still like i was able to shift my i'd say 80 of my feed by actively go liking the stuff that like my sports and car stuff right so it's like that's kind of what i Like that's, I want to make my social media like sports and cars and bulldogs, you know?

1:02:04So it's like, I actively like a lot of that stuff. So that gets, starts to get in my feed. But like Justin said, they'll just, every once in a while, like, we still remember who you are. We know. Oh, bro. We still remember. We know. Yeah, we still know. And it's like, and if you just hover for a minute, like, here's a snack. Like that one you sent me. Cause I've, I've gotten rid of all, I've done my best to get rid of all political bullshit stuff on there. Cause it is so polarizing to Justin's point. and so as soon as you looked at it i'm sure you got more yeah no i uh i have so i'll have on on my the one that i use the most is x so i'll use x and that's basically get kicked off the other ones before so i'm kind of like mad at them or whatever in fact my staff does a lot of people don't know this but my staff manages my social media i'll pop in in in there but they basically manage it just because i got kicked off so i talk so much trash about you all the time but i don't I didn't even see it.

1:02:52You didn't even read it. But I'm on X. And so I'll follow like, you know, preachers and, you know, scripture and stuff like that. And then sometimes one will pop up that's infuriating. It's like somebody that's like using scripture in a way to be hateful or mean. And so I've had, I've gotten. Twisting it. Twisting it, right? So I got pulled in and I commented on a couple of them. Like, this is not what the Bible says. And you're using this to hurt people. And then of course, what shows up on my feed, more people and preachers who are speaking this way. I'm like I don't want to get away from it and then I get angry I'm like oh I see what you're doing dude so I gotta go I don't want to see this I don't want to see this and otherwise it won't change so crazy Paleo Valley makes the best paleo inspired supplements and products here's my favorites I love their meat sticks their meat sticks are not dry they're delicious great macros this is grass fed meat this it's fermented so it's not dry it tastes amazing it's great snack on the go.

1:03:50They last a long time. I always use them when I travel. I also love their bone broth protein. Chocolate tastes like chocolate donuts. It's the least processed, best tasting protein powder I've ever had in my entire life. Try it for yourself. You'll see what I'm talking about. It's also great for gut health. If you have issues with digestion with other protein powders, you won't with their bone broth protein. Go to paleovalley.com forward slash mind pump. That link will get you 15 % off. Back to the show. First question is from Renee Magnuson. My quads are always sore after squats, lunges, et cetera, and then they stay sore for days later.

1:04:28I warm up, stretch after, try to progress, but not go too heavy when my muscles ache. What else can I do to alleviate that pain? You know, a lot of times, just bumping somebody's protein right there. I was just going to say that. Oh, yeah. Yeah. It does help. And I'm saying that I'm assuming this is a girl who's asking this question. So it's more likely. So it's more likely. I bump this person 20 to 50 grams of protein a day, and all of a sudden they feel recovery. Yeah, this is either too much intensity and volume, not enough protein, not enough calories, or your sleep is off. Or a combo, a little bit of all of it.

1:05:08That's right. So you could be doing a little too much on the intensity and or volume. you cannot be sleeping the best and you're also not really high protein and uh and trying to actually improve all those a little bit right so kind of coming back a little bit maybe on your intensity and volume maybe focusing a little bit on a little bit better sleep and bumping out you do those three things and i would be shocked though if you're a woman let's say you're 140 pound woman and you're consuming 70 grams of protein a day and you bump it to 140 it is like you'll feel the difference big time. It's like dramatic difference in recovery.

1:05:43Dramatic. So if that's you, watch what happens. Bump your protein. Next question is from Chelsea Wellsey. Do you have any tips for perpetually tight hips? I have a desk job, but I do a lot of walking and foam roll several times a week. So tightness is, so here's where tightness comes from. Muscles are tight. First off, your muscles are controlled by your central nervous system. your central nervous system is what tells your muscles how loose and pliable they can be it's what it causes them to contract it's what causes them to relax and so when you're tight what's happening is your central nervous system is saying stay within this range of motion because we're unstable outside of it and so it limits things and it tightens things around the joint because it it believes to be protecting you.

1:06:34And so this is it. This is a mobility issue where you need to work on correctional exercise. That's what will alleviate this. So you can stretch, you can foam roll, you'll get temporary relief, but you won't get permanent relief until you address the root cause of the tightness, which in this case, it may be, you don't have good external rotation. Right. We need more extension. Yes. Like maybe we need to strengthen, you know, hip flexion, but yeah, Yeah, definitely something to look at there. There's a new one. I started actually working on this myself. I saw that hip flexor plank. Hip flexor plank, which I've just started to do it because I've had a lot of hip pain and have been trying all kinds of different methods for strengthening my hip flexors.

1:07:18And this was a different method. So isometrically, I can kind of focus in on it a bit more. I can imagine that you just do a plank, but you loosen up your core. No, no, no. No, so what you would do is let's say you're in front. My knee will be on top. His knee's on the table. Or table. And his hands are on the floor. And he's holding himself up with his knee. His other leg is off the floor. So that one leg hip flexor is supporting him. Oh, interesting. Yeah, yeah, yeah. And it's an isometric. And you'll hold it for, yeah, like 20, 30 seconds. Yeah, it's hard. You're going to have to show that to me so I can watch you do it.

1:07:50I'd like to actually add that into my routine. Who'd you learn that from, by the way? Do you know someone's - You know, this was suggested in the forum. uh somebody that we you know aligns a lot with us i forget his name but another really good functional coach i'll have to give him a shout out uh later but um yeah i picked it off from him and i was like i've never seen that before i love i love when i see the trainers do stuff like that you know a lot of this too that will address this is one what justin's saying is a possibility too also i start to notice this when i'm just i'm not i get away from my map performance symmetry type of training and doing multi-planer things and directional stuff or like your favorite sled drags like lateral sled yeah lateral stuff like uh my hip my hips start talking to me when i start getting a squat when i get a strong squat and deadlift and i haven't been doing those things the hips are one of the first things i start talking you know we have a webinar that you can watch it's an old one but in there adam takes you through uh mobility for the whole body but there's a lot of hip stuff in there.

1:08:48It's primeprowebinar.com. So you can go primeprowebinar.com. So Chelsea, if you're watching this, follow the hip mobility stuff that Adam's doing in there and follow his cues and then see how you feel. It should help you. Next question is from Sarah Ann Fairbanks. What's the best way to preserve as much strength as possible while pregnant? Okay. So two things. When you're pregnant, the goal is to simply stay healthy. Okay. So I'm glad you put the word preserve here and not gain. Number two, intensity drops. Very little volume and intensity is required to maintain. One seventh. Very little. So all you're trying to do while you're pregnant is just do what feels good and just kind of stay consistent.

1:09:28That's it. You're not working out with the same intensity. You're listening to your body. Maybe it's your first trimester. You're nauseous. You're not eating. You barely can work out. Cool. So you barely do any workouts. Second trimester tends to be, you know, it's a honeymoon trimester we'll call it. You feel good. All right. You scale up a little bit. You feel great. Third trimester, you start to get uncomfortable. Well, now you back off a little bit. You really got to listen to your body and just maintain a certain level of consistency and then realize that postpartum, uh, getting your body back into fitness takes a lot longer than people will have you believe on social media.

1:10:01Uh, it's a slow process, especially if you're breastfeeding, especially if you had a difficult pregnancy or delivery, but most women takes about a year or two postpartum before they they're back to what they were doing before so just understand that as you go into it but the best thing the best approach here is to be strong before going into you're pregnant that's the key you go the way you go into pregnancy and and then to what i said one seventh is all you need to like maintain so if you trained leading in up into pregnancy and then you just did at least one-fifth or one-seventh of the training that you were doing and or volume or intensity, what you're doing, you're going to maintain that.

1:10:43People think you're going to lose all this strength and muscle during that time, and it's like you won't. The mistake that people make here is trying to progress during this time. And to Sal's point, this is the time to take care of yourself, be healthy, don't worry. I mean, there's seasons of your life, and at this season, it's obviously about being as healthy as possible for your baby, and that isn't always the strongest you're going to be like strength wise. So you're not pushing that right now. Next question is from Better Mang. I'd love to hear about smart ways to program heavy circuits, not talking about Orange Theory style circuits, but taking three to four lifts using different muscle groups and resting maybe 30 seconds between lifts, which would give several minutes before repeating any one lift.

1:11:24Can this be done in a way to gain strength and build muscle? Okay, so the last part changes things. Okay, so if you're doing a circuit, a goal with the circuit is to build stamina and endurance. That's what circuits are for. So what you're asking me is how can I screw this screw in with a sledgehammer? So it's like a wrong tool for what you're looking for. That being said, if this is all I had to work with and you're going to do a circuit, you're like, how do I build strength and build muscle? It's low reps. It's literally three reps over here, rest 30 seconds. Three reps over there, rest 30 seconds.

1:11:59it's very low rep strength training focused that's how you're going to build muscle and gain strength in a circuit style otherwise it's hit training and we have a program maps hit by the way dylan make sure you put up a discount code so if you want really good circuit style training but you want the stamina the endurance the calorie burn well program maps it would be the way to do it i also want to address uh something that can be misleading or a mistake the way this is this is warded or set up the idea that because you're not returning back to let's say let's say you go deadlift uh a push-up pull-up kettlebell swing and then so it's been three minutes since the deadlift three minutes deadlift does not mean that you're getting three minutes rest and that you're building strength for the deadlift you're trained you're if you're only resting 30 seconds between lifts you're training endurance yeah and you're not going to build a lot of strength with 30-second rest periods.

1:12:52I don't care what the exercises are, in what order, you're not going to build a lot of strength that way. That is by far, it doesn't mean you can't build any. You could, for sure, especially if you're coming from nothing, but it is definitely not a great way to progress. Yeah, not an ideal way to progress strength at all. That's why I said low reps. So imagine this. Imagine you had three or four lifts set up, and it was two reps, and it was 80 % of your max. So I'm going deadlift, bench press, overhead press. tricep that's right and it's not like a circuit no it's like three wraps 30 seconds three reps then because fatigue isn't playing a role now i can build strength and muscle fatigue is the strength and muscle building killer fatigue is great for stamina and endurance so you got to pick a lane uh which way which direction yeah i just i just this just totally reminded me of so many conversations i had years and years ago with clients that would do this that would you know i tell them that we're going to rest for three minutes and they said well what what exercise or what should I do while I rest?

1:13:51Should I do some abs? It's like, oh, wait, no, no, I mean rest, like completely rest that or else it's not rest. So you're not. So if you're doing something else, another exercise, you are not, you're not resting. Just because you didn't do that exercise doesn't count that. Oh, well, I got, you know, it's been three minutes since I did that deadlift, but you did three other things every 30 seconds. So you're training endurance. That's what you're doing. That's right. 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.

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