2786: The 5 "Good" Reasons to Do Cardio (Most People Get This Wrong)

34:53I can't move, bro. Oh, bro, we would talk with you. We're like, we're going to do this thing. We're going to work out four hours a day. I think the most valuable part about it, and I think about the era we're in right now, we're in this really interesting information era, and there's a lot of really young guys with a lot of, like read all the studies and have all the sciences. Like we also did a lot of the stupid stuff for a long time. And so the ability to speak from that experience and the mindset, said so that's the most valuable part to me was like i look back and there's obviously these regrets of like god if i would have just simplified my routines only did yeah but because i didn't and i did so much the wrong way for so long it humbles you but i feel like i could read that with somebody who never did that yeah yeah you're like oh you just stayed in the books and did everything like you know yeah yeah so that's what i mean i think i think it gives you another level of communication that that person can't give yes because not only uh was i dumb enough and crazy enough to do it i also understood what was going through my mind during that time and how i felt and how i thought and like i you know it's it's easier to be able to convince that person because i've been there than to just study my way you know give you the studies data shows yeah exactly and so uh that when i think of it when i think back to those days no regrets i think that I go, it was, who would have known we'd be on a podcast?

36:18Exploration Discovery. Yeah, it gave all of us that ability to communicate and connect to somebody who probably thinks that's a good idea. And so I think that part of it. I know. And looking back, I've told this story so many times. His name was Joe. He was a family friend, chiropractor, bodybuilder, at the time, biggest dude I've ever seen. And I mustered up the courage, I was probably 15 years old, to take him aside and ask him, like, how did you get so big? And he looked at me like, looked at me dead in the eyes. He goes, all right, here's what you do. You lift weights three days a week, full body.

36:49Do one exercise per body part and eat a lot of chicken. Eat your body weight and protein. Eat a lot of eggs, eat a lot of milk, a lot of tuna fish, and then go to bed at 9 o 'clock every night and wake up at 6 or 7 a.m. every day. And I remember leaving that conversation like, he lied. He just thinks I'm a kid. He just thinks I'm a kid. He was giving me the best advice of all time. that's not what I read in my muscle bag dude the best advice I mean I think you you are so lucky and blessed that you got the bodybuilder or the the power lifter guys to at least I was doing those lifts yeah I was dead lifting to bring to bring you under your wing because I didn't I didn't get that and that I think would have really saved me a lot of time if I would have at least totally done that really well I I bought into all the information of just like oh this this is just is good or better and like okay this is this okay i understand the study i see what okay i'm gonna just do those things because i didn't like doing the other stuff and so i fell into that trap versus speaking of lifting and stuff so i i just so i had this conversation with my wife right so she's been relatively consistent with her strength training now for a little while there was a period there it was really hard to be consistent but kids are older more time we have a great garage setup So she's been going.

38:02And so she's also been in my faith series now quite a few times. So she's been on there together and she brings great insight, female insight. Somebody commented underneath. Now, and it was a funny comment. They were like, it's really hard to watch her work out with such low intensity. So she got really like, what is this person saying or whatever, right? Okay. So anyway, and it made me think for a second. I'm like, I know how strong she is. Yeah. And I know when I see her work out, she goes way lighter than she could. Now, I know why. There was a period of time there after she had our baby, the youngest, where if she went too hard, she would hurt herself.

38:38Her body just needed time to adjust. And so I'm like, she's still in that. I think she is. So we worked out together a couple times. And I watched her do, I don't remember, it was like with that new row machine that we have. And she has a quarter on there. And she's just, I'm like, add some weight. She's like, it's fine. I'm like, no, no, add some weight. She puts tens on. I'm like, you can add like three times as much weight. So she finally now is starting to push herself with the weight and the intensity. Dude, she responds so fast. Like three workouts. I'm like, oh my God, look at your arms and your delts and whatever.

39:12I feel like Katrina is the same way too. We did, I was sharing earlier when we did a live call. I talked about how I like give like little bits of stuff. She's been on her kick for a while. Does she get stuck in the same way? She totally does. She totally does. and uh you know it just it takes one workout with me where i'm like you could throw another 25 on there you're fine no no you're fine i'll let you know when you're like that and then she doesn't she's like uh and she'll tell me she's just like message received i knew i wasn't i could be there's more i there's a lot more i could be pushing which is so tip to me my female clients that was always always very good with form cautious guys was the opposite guys the opposite guys i'm like how many What times did you have to tell him?

39:51Yeah, yeah. Too heavy, bro. Yeah, yeah. No, no, no, no. Slow it down. Deeper range of motion. Come on, guy. You know what I'm saying? Guys, I'm always having to back off. Courtney's very much like a guy. Oh, really? She's always going too hard, and I'm just like, relax. She doesn't want to hear it, and she doesn't want to do mobility. And so I'm like, those are the things I'm always stressing with her. That's really weird that with you being such the mobility guy and into all that stuff that she's - Well, she hated jumping and a lot of the things. when I used to like train and I had like that athletic background, I would sneak in, you know, some of these like type of athletic moves.

40:25And she hated those. So I'd like kind of adjust the workouts and whatnot. But yeah, she hated it. Every time I would address any kind of like pattern dysfunction and two, like, but still tells me, well, I feel it in my quads. I'm like, what do you mean you feel it in your quads? You know, and I'd have to go through and like tell her, I'm like, look, we need to correct this. Like, like this, the root of this is, you know, a dysfunction, the way you move. And so I'm trying. And so it's been years for me to finally like get in there and start getting her to be disciplined with like doing priming, you know, warmups and doing it the right way.

41:04But yeah, it's, it's funny because she just wants to go hard, like super hard. And I think we kind of related with that. I just, I just introduced this with Park City. This is literally just two weekends ago, right? We were up there. I had just introduced Katrina into assisted single leg deadlifts versus stability balancing. Oh, yeah. So she was next to me and I'm doing my lifts. And I know, right, she's been training for a while. So she's past kind of the starter phase. You know, she's kind of, and I know what her goals are, right? So she's like, and she's doing, I think she's holding like a 10 pound or, you know, maybe a 15 pound dumbbell.

41:36And she's like doing single leg deadlifts, like stability, right? And I go, you know, you go over there and you grab that cage and you do that. You probably load that thing with like 50-pound dumbbell, right? And she's like, what do you mean? I show it to her. And she's like, of course, she went from 50 and then she went to like 30 and then she's holding a 50-pound dumbbell. And I was like, how's your butt feeling now? She's like, oh, my God. How do you feel that? I'm like, yeah. I said, I know that's your goal, right? I said, what you were doing is not bad. I said, like, building good stability balance.

42:05I love when you get reintroduced to training again. That's a good place to start. but you've been doing this for a while now. Load that sucker. And I'm like, you loading with a 50-pound dumbbell and balancing is going to be really hard. So go ahead and go assist yourself for that. And then she was like, oh, my God. That's awesome. No, I'm having fun because my wife's got really good strength genetics. She can get really strong. And I think she just forgot how to really push it. And now because I train my daughter and my niece, she'll pop in and we'll work out. and it's cool because i see that that pushes her because they'll use a weight and of course she has to use more just let the kids know and she's like way stronger than they are yeah and so especially on back exercise she could pull like like a horse and so to see that and then to see her body change so rapidly i'm like yeah all right dude yeah just right away unlocked yeah it's awesome it's so good anyway oh speaking of workouts and stuff uh i was gonna ask you adam to do this because you're the most likely uh you're the most consistent besides doug with the juve red light oh yeah okay so remember that study i brought up a while ago where they took i love this study where they took people and they red lighted one leg you make me do that well no i don't you don't go that far okay well so for people don't know there was a study here yeah there's a couple studies where they red light one leg then they'd have them train both legs and the leg that got red lighted actually built more muscle and strength, which is a great because you have a natural control.

43:33It's both your legs. It's amazing. But it also increases nitric oxide. And so I would love for you to test it once. Just to see if you get a better pump on one side. And maybe pick an easy body part like biceps. Just red light one arm. Then go do curls and see if you notice a better pump. I mean, I would love to do that with my legs and see if I get a better pump that way and feel it. What you're making me think right now, that would be really cool for people. is we get a lot of people that, obviously, symmetry is one of our popular programs, and we have a lot of people that have asymmetry, right?

44:07We have this imbalance on right to left. You mean about accelerating it? Yeah. So imagine if you are somebody who got one of those DEXA scans. Yeah, like a really weak left arm. And you have a really weak left leg or left arm. Like, would it be cool to like - And just make it faster. Yeah. Oh, wow. That's not a bad thought. And pair it with symmetry. So literally, follow symmetry, use it on the less dominant side pre-workout and see what happens wow yep that's interesting i know well that's what just came to mind when you were saying that because that's kind of a fun way to that's the thing when you have one side that's off uh you want it to balance out right um and might as well get you're really trying to just bring it up yeah that makes a lot of sense wouldn't that be cool do you guys have a body part that's harder to get a pump than others and one that gets a pump super easy do you guys have that i think that's common for a lot of people right no not anymore i did for sure when i was young my back like it took me a long time to get a to learn how to get a really good back pump yeah um but for absolutely now i can get a crazy back pump yeah um but i used for a long time i never knew what feeling of you know it wasn't deadlifts really made a difference for me on getting a like feeling a full back pump yeah i remember the day I remember the day I got my first back pump.

45:21The day. I can tell you it was summertime. I was 16 in my backyard. You just got done watching Predator. I was in my backyard, and it was the first time I did pullover supersetable pull-ups. And I remember I came down, and I felt my lats have a pump. Pullover to pull-ups, of course. Oh, yeah. So mine was the deadlift to a lat pull-down. That's a great combination. That combination, I had never felt an entire – I felt my back from top to bottom just completely. And, you know, this is what a great, because there's a bit of an isometric part of a deadlift, right? You're keeping your spine stabilized in that movement.

46:00Even though the movement isn't considered an isometric, you're keeping yourself in this isometric position. Isometric is so good to getting really connected to a part of it. Totally. And so I think - You have to activate the hell out of everything. Yes. And so I think that was what happened. It was like for the first time, I did this great isometric contraction on the back with a deadlift, even though I understand that's not an isometric. But that type of contraction on the back going over to a lat pulldown, which most people feel really good of an exercise, and that pumping the lat was just huge.

46:33Yeah, I was going to deadlift to pull-ups, yeah. Well, yeah, same thing. Same thing. Same thing. That gave me the craziest. And from that point on. Now for me, I can get a back pump super easy, but nothing like delts. I could get a, my delts will get so pumped. I can't move. It hurts. And that'll take me one set. It's just that I get an instant. That wasn't one that took me longer too. Back, delts, and then glutes were probably the three that took the longest. But once I unlocked it, you unlocked it. Justin gets glute pumps. I get pumps all over. I mean, I don't think he even knew what pump was until we started working out together.

47:10What's happening? Yeah, yeah. I just don't like it on my forearm, dude. He trained for strength for so long when he started working out with me and stuff like that. I think it was the first time he was like. I did. Honestly, I didn't even told you about that. I was like, oh, my God. I feel so huge and wrong right now. I'm wrong. That's the best. This feels wrong. I know. Well, it just felt dysfunctional because you're stiff almost. I don't care. Of course. It's the only thing I like better. I do it now. The only thing I like better than the pump because the pump is just up here. It's the best feeling ever.

47:41the only thing i like better than that is lifting more weight than i've ever lifted before i just can't chase that because i'll hurt myself yeah so the pump is what i'll yeah i'm with you on that there's nothing that the nothing the pump is such an amazing i mean aside from the the aesthetic look part of it it's just it's the feeling of like all that the blood flowed in that it's like looking at your potential you know what i mean i can look like this i can get there and stay there As a young kid, I used to always think, I was like, man, if I could just, that was, I remember saying that to myself, if I could just look like that.

48:15If I could just look like that. I did like that in a t-shirt. That's like the rich guy, though, chasing the dollar amount. You know what I'm saying? It's the same thing. Because I know for sure when I was 20 saying that, I passed that kid up a long time ago, and I kept saying that for a long time. It doesn't go away. It was my chest. The one, like, substantially would, like, get bigger than anything else. Yeah, you're peck heavy for sure. Peck heavy. Hey, what did you think of that? Talking about exercise and stuff like that. The reaction video, Brett Contreras, which I thought was really funny.

48:44I was going to ask. Bro, how far are these reaction videos going to go? There's a reaction of a reaction video. It's inception, dude. Hey, I wanted Justin, because Justin has the more comedic personality, to do a reaction video to that video because it was. See, that's what I'll do. Because initially they had me doing those. I don't know if you guys knew this, but I was just like, I don't do these. Yeah. This is not my jam. See, so you should do that because I wanted you to do it and this is what I wanted you to do would be like, I have nothing to contribute to this. That's how I wanted you to do it because it was Joe DeVrango reacting to another trainer who was commenting on a PR reverse launch.

49:16And then it was Brett Contreras reacting to Joe DeVrango's reaction. DeVrango's reaction of that reaction and this reaction. So I wanted you to do a reaction. You know what we could do? We could do one of your reactions. I'll do one to that same video. That's what I mean. I wanted you to do that. Listen, you react to it and then you react to your own reaction and then react again to it. He's looking like 15. He doesn't know what the hell he's talking about. But I bring it up, though, because I actually thought it was a – I love – I mean, this just highlights how much respect that we have for Joe DeFranco and his – I mean, there's – I don't know.

49:47I definitely – maybe two hands. For sure, one hand. Maybe two hands. I count on, like, the trainers and coaches that I have so much respect and admiration for them. It's a smaller group than I would have thought initially. You know, as a young trainer, you look up to a bunch of coaches out there. And then, you know, even go through that whole process, it really is like 10 people. And that's no disrespect to the good trainers that follow us. I don't want you to – there's a lot of – we have a lot of good trainer friends or good trainers. There's another level. These are the top tiers. These are Mr.

50:22Miyagi's. The way that Joe reacts to that video is just so good. You could tell, I mean, he just, he knows what he's talking about, but he also has experience with what he's talking about. So he's just, his passion comes through really well. And he does a really good job of the nuance. Like, hey, I understand where this guy's coming from for these reasons. Let me show you where we have done that and why, how, the thought process, all the things. and just his ability. And so much of personal training has been lost, in my opinion, in these 30-second, one-minute reels that have gone viral and gotten popular.

51:03And personal training is so much more nuanced than that. I mean, I feel like everything that somebody says, this is the way, I can make an argument for no, it's not. So because of that, there isn't this guy or the way they do it or the way this person says is always right. There's almost always an exception to the rule. And if you don't know all of that stuff. That's why the best coaches have both education and experience. And I can tell, look, Brent Contreras is like this. You need the application to go with it. Brent Contreras, very knowledgeable, also lots of experience. That's why I respect his opinion.

51:41You know, Joe DeFranco is another one, which I consider Joe DeFranco. Ben Bruno is really good with this team. Ben Bruno is great. You can tell Ben Bruno has trained a lot of everyday regular people. just by the way he communicates things. And I just shout out to those. There's lots of other good coaches, but those three coaches, their knowledge, both the science and application is just incredible. And it's not a couple years, it's decades. No, it's 20, 30 years. Yes, of doing that. And you can tell when they communicate something. And I just, I love to see content like that. And those guys should be, they're big, but they should be even bigger than what, I mean, they've gotten to that point on social.

52:20And social media is so fast and it has to be. The thing that goes viral is the thing that's most controversial. And it's just like that's the stuff that gets the algorithm going. And it's like, man, our industry or I mean, our space isn't that. Like it's talking to an individual is so unique to that individual. And there's so many times where I tell one person this thing and another person something totally different because there's so many variables that come into play. This is why I got to, listen, I got to just pump the tires of our coaches. We don't have a lot of coaches that work for us. So people listening, like, it's on purpose.

52:56We're trying to grow as fast as we can. We have more people that we can service. Obviously, we have millions of listeners. But we don't want bad coaches. And so we hire based off of character and, you know, purpose and some experience. And I tell you, man, I am so impressed with our coaches. Me too. Me too. They were good when they came in. They're sponges, man. But six months later or eight months later, we're not talking years later, it's like they have experience of four or five years. Yeah. Like some of our coaches - They just downloaded 10 years of experience. I'm telling you, some of our coaches, I remember we hired them.

53:31It wasn't that long ago. It was less than a year ago because we just started this. And I'm listening to them coach and watching their technique and how they're applying. And I'm like, you already have, you're already talking like a trainer with five years of experience in less than a year. well off air i share with you guys like how impressed i was been hanging around here later we have obviously we have clients now that come in here late at night and stuff right typically after 5 p.m people get off work and they train and so there's been times where i'm here and just i can tell by the way a client warms up how good of a i know and i'm like watching the the priming movements that's great that these clients are on their own yeah so and i'm like and i'm I'm sitting at our counter over here, and I'm like, and I had to go to Kyle.

54:15I'm like, who's training that client? Who's training that client? We remember how hard it was just to get them to buy into that concept. So I'm so impressed. I wish, man, I feel, I watch them. They're so good. I feel so blessed. I've never worked with so many gifted coaches. But I think back to when I first became a trainer. I was so hungry. I loved it. Man, could you imagine working in an environment like this? with how they're getting coached and trained and what they're doing. Incredible. I mean, I feel like Justin's experienced the closest thing to that out of all of us because he got an opportunity to work.

54:48He worked with some good trainers in the area. Yeah, he got a chance to be at a high-level private studio, although I would still make the argument that these guys are better. Yep. You know, because they're... I have a bias, and yes, I agree. Because you did. You had an... I never got to do that. I didn't get to... You know, I was in big box gym, then I went into leadership and the business side more so, you know, of us as coaches. You guys are far better coaches and trainers than I am. And so I missed out on that opportunity to work with, like, a collection of, like, you know, five, six other – I had great experience working with people outside of fitness.

55:25So, like, physical therapy, functional medicine, that kind of stuff. But Justin, he was surrounded by, like, athletic, very good athletic trainers. Top-tier trainers for sure. Which is cool because I learned a lot from Justin when we first got together, which is pretty cool. That's probably why it all works, too. It does. Yeah, we all have different backgrounds. That's the reason everybody's so different. Dude, I got to tell this story before I forget. My daughter, Dahlia, my three-year-old daughter, I was playing with her the other day, and this is just, just gives you a little peer into her personality.

55:51So she comes up to me, which, by the way, when your daughter comes up and says, come play with me, you say yes every time. So she's like, I'm busy. Drop everything. But she grabs my hand. Papa, come play with me. So I'm like, done. Let's go. So I walk with her. She goes, sit down. I'm like, okay. So I sit down and she's like, it's just, she tells me what to say. She's like, ask me, tell me you're hungry. So, oh man, I'm so hungry. And so she's like putting pretend food together. And she's like, tell me you want eggs and toast. So I'm like, hey, can I please have some eggs and toast? She goes, no, I'm eating it.

56:21And she's like, what's happening right now? I just sat there while she pretended to eat. You can't have any of you to watch me eat. So I'm like, okay. I'm like, what do I do now? She's all nothing. I'm like, okay. I understand this game. Just want to tell me no. A little firecracker, man, for sure.

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57:20Better pumps, better workouts, better focus. It makes a difference, and it tastes great, and there's no calories. Go to drinkelemente.com forward slash mindpump. on that link you'll get a free you'll get a sample pack with of their most popular drink mixed flavors with any purchase go check it out back to the show our first caller is alexa from new york hi alexa how you doing hi hello nice to see you guys thanks for having me on you got it how can we help you um i have a bit of context so i guess i'll start with that um but i i guess My real question is, my broad question is, is it harder to lose body fat and maintain progress with a more petite frame?

58:05So I'm five foot tall, which has been a struggle. And I think I'm doing everything that I'm supposed to be doing, but I just feel like I'm working so much harder just because I'm a lot shorter. so I recently got a DEXA scan and I was at 15 % body fat which is pretty low but I don't feel like it looks low just because I'm so petite so I feel like because I'm five foot tall I just have to work harder to appear leaner my calories have to be cut so much more because my BMR is lower just because I'm shorter. So right now I'm maintaining 1600 to 1800 calories a day, which I feel like is pretty high, but I'm super hungry.

58:55So I'm scared to cut it even lower just to maintain the physique that I have right now. I really just want to maintain what I've got going on, but it doesn't feel sustainable. The things that I'm currently doing, lifting four times a week, running four times a week, maintaining 1600 to 1800 calories. Um, I just feel like I have to work super, super, super hard to maintain, um, whatever I've got going on now. So good question. Good question. Can I be just straight with you? Yes. You're tripping, you're tripping hard. So here's the deal. Um, uh, it feels like you're working so hard because you're doing a lot of the wrong stuff.

59:37I also think, actually, I know that you don't see yourself accurately. So it's a bit of a distorted perception of how you look. 15 % is not just lean. It's a little too lean to maintain. You'll typically get hormone imbalances if you're not already experiencing some of those side effects. If you want your body to look different at your, first off, your size makes no difference. It's all relative. And I've trained young ladies at your size who've gotten their metabolisms. in the high 2000s, which I think you could definitely do. So I'll give you advice in just a second. But I think what you're looking for is more muscle, not less body fat.

1:00:15Yeah. Because muscle is what gives shape. It's what gives sculpt. And especially at a body fat percentage between 15 % to 18%, it's what's going to give you the look that I think you're looking for. It's muscle, not less body fat. And also the ability to eat way more calories. Yeah. Yeah, and the reason why you're hungry is because you're starving yourself. And you're probably not feeling great with all those workouts and running on such low calories. So there's a couple things I would advise you to do. I would cut the running down to two days a week. Do you like the stamina from running or are you doing it for fat loss?

1:00:50Let me ask you that first. So I'm actually training for a half marathon, which is fun. So I'm doing that. I do enjoy it. I do enjoy training for endurance. So all of these things I really enjoy. I'm not really doing it for fat loss. Um, but yeah, it's fun for me. It's conflicting. Yeah, it is. Yeah. Cause you're like, I want to perform with a half marathon, but I also want to look leaner. Um, and I also got to be careful with my calories and those are all conflicting. How important is the half marathon to you? Can we not do it? Or is it like a big deal for you? Well, it's on Sunday. So yeah. So, um, after that I have no, um, running, uh, races on, in the books.

1:01:32All right. So after Sunday, don't do it again. Cut your running down to, if you like to run, cut it down to two days a week. If you can get rid of it, I would get rid of it and just do something a little easier. And I would bump your calories and build some muscle. The look that you're looking for is going to come from more muscle, not more body fat. Stop weighing yourself. Don't worry about the scale. but like if i were to if i had you increase your calories and had you gain five pounds of muscle i guarantee you would look in the mirror and be like whoa that's the look that i was looking but i'm also looking at your pictures you look lean yeah you're great you gotta really yeah you're not seeing yourself accurately yeah yeah i'm just wondering how much more muscle can i build because i feel like i i've gotten um i i was really skinny at one point um so i built muscle um and then i had my dexa scan so my dexa scan results said that i i gained about seven pounds of skeletal muscle um so i'm not sure i guess i if i eat more i can probably uh gain more oh for sure oh yeah no you you'll you'll you'll build more muscle for sure you got a great base too i mean you if you folk i mean uh you look like you could compete you totally could uh focus on increasing calories building muscle just be okay with the be comfortable with increasing a little bit of body fat on the way there and then know that you have the skills to come right back to where you're at but you're you're you're more than enough lean but you're too lean to build muscle right now yeah you're so lean your body's not going to build muscle at that leanness it needs to put on a little bit of a body this is similar to the journey i'm taking corinne on right now like uh her she's so lean right now that i need her to increase her body fat so we can build muscle it's just not going to build her body that lean uh and she's at 17 you're at 15 you're even leaner uh i'm constantly telling her we got to keep increase calories yes you're going to feel a little fluffy yes you're going to feel like you're putting a little body fat on but we need to in order to go build muscle and so that's what you need to do right now is focus on that so as soon as the marathon is over you need to switch over to the concept of like increasing calorie putting some putting some body fat percentage and muscle on and then what will happen is you'll put you'll land somewhere in the mid 2000 calories wise then you should be able to cut down to 2022 and be as lean as you are right now with eating more calories and less work you're gonna feel you're gonna feel stronger more energy more drive uh you'll feel amazing your strength will go through the roof so right now you've got everything you're doing you have a severe limiter on what your body can do because your calories are so low very depleted yeah it's like you got a speed limiter on and you're you know you want to go fast but your car you're just you're you're you got a speed limiter it's not letting you Yeah, it feels like a lot of work.

1:04:19I'm just so scared of increasing calories just because I don't know if my, I mean, I keep thinking, focusing so much on my height and I keep hearing, you know, five foot tall, you should have this many calories versus someone who's larger. So it's definitely limiting me. Of course. Melissa Wolf, who was the competitor that I trained before Corinne, the last one, she was five foot. So five foot, we got all the way up to 2 ,800 calories. So she was eating 28 calories. She hit stage competing and won, and she was eating 2 ,200 calories. That's the hit stage. That was on stage. Yeah. Her peak week, we cut down.

1:04:53It was her body fat down, like 10. Oh, yeah. She was super lean. So you absolutely can. But just, again, just like I talked to Corinne as we have this same conversation right now, is you're going to feel a little fluffy. You're going to feel like you're holding a little bit of water. That's just water. That's just where you're at right now. We can go right back to the other place really quick. Don't worry. And so you have to learn to get comfortable with that process of putting size on, putting muscle on, and then know that you have the ability to come back the other direction. And the longer you can stay in that phase, the more muscle you're going to build, the faster your metabolism is going to be.

1:05:28And the better and healthier you're going to feel when you lower those calories back down to, say, somewhere like 22. You'll be able to maintain the look you're wanting with more muscle on your body, with no running, and have what you want. but you have to first be able to kind of go through what is uncomfortable for a lot of my female competitors. One thing you said, Alex, as you're scared. Uh, so you would, and I get that, uh, I get that personally, but also cause I've worked with people like this. Um, have you ever worked with a coach? No. Um, I am actually a certified personal trainer, so I coach myself, but I've never worked with a coach.

1:06:04Yeah. It never works to coach yourself. Take it from me. So, it's always valuable yes so you it really helps to have a guide uh that you can kind of offset you know all that and trust and say okay i'm going to trust the process i'm going to let you tell me i'm just going to do it not listen to myself because i know i can you know be a little distorted with it yeah and like i said like the reverse diet is going to change your life it's going to change absolutely change your life um but if you're interested in working with a coach to walk you through that you could just trust i could have somebody call you um and we'll see where we can take that.

1:06:38At the very least, start following Corinne because I'm coaching her through this exact process. Exactly. She's a trainer. Yes, I actually just did. Okay, good. I'm looking forward to seeing how that goes. Yes, yeah, yeah. No, definitely. I mean, this is the conversation we're having right now. So definitely at least do that. And then if you want, she's a coach. So she's incredible. So and she doesn't need me for the knowledge piece of it. It's the accountability piece is why she has me. So it's just that reminder as she's going through it and uh and you know just because she's a brilliant trainer doesn't mean that she doesn't get challenged with the same things and so uh that'll be a great process for you to watch awesome appreciate it you got it all right like so thank you you got it thanks all right what do you guys think she's gonna do it or not i mean i i if she's following corinne i hope she reaches out to corinne that's what i'm hoping uh because uh corinne is incredible it's so funny corinne is incredible with coaching other people how to do this yeah yet also recognizes that she needs someone to coach her through that process.

1:07:33That's a totally different thing. And so hopefully they connect. I hope that she DMs her or messages her, and hopefully they can connect and she can help her because this is the conversation that we're having. I mean, I think that Alexa knows what to do. I think she asked us to get kind of confirmation, but she doesn't want to because of the fear. It's tough. Yes. The psychological barrier. It's everything. Absolutely everything. But I mean, if she just did what we said would be, I mean, she already looks incredible. I think she's getting away with a lot of the wrong things. If she just started moving in the right direction, there'd be some incredible changes.

1:08:09Our next caller is Vanita from Utah. Hi, Vanita. How you doing? Good, thank you. This is wild. First, I'd like to thank you for all the content you've put out over the years. You've had a huge impact on my overall health and wellness, and I'm looking forward to listening for years to come. Awesome. Thank you so much. How can we help you? So I'll jump in. I've been listening to you guys since 2018, and I have exclusively followed your programs. Unfortunately, I don't feel like I have the strength or aesthetic that might be expected from eight years of consistent strength training. And my best guess for why that is, is a failure to adjust volume and intensity for life stressors.

1:08:47That being said, stressors have reduced significantly for me for the past couple years, and I have reached a point of balance where I have a pretty healthy lifestyle. I feel like I have achieved the 80 % that you guys talk about. My focus so far has been longevity, sustainability, and muscle gain. But I'm about to turn 29, which means I have one year left in my 20s. And I want to really take advantage of my youth to make significant gains. My goal is to record PR numbers and photos when I turn 30 so that when I'm old and frail, I can look back at that and be proud. So my questions are, is this goal worth pursuing or would you recommend something else?

1:09:23And would I have to sacrifice the balance I've found to achieve my goal? Or are there effective tweaks that I could make to my current lifestyle? Yeah, good question. This is great. The only thing I would tweak or change is that the idea of looking back when you're older as if this thing that you – some of my strongest, most beautiful, awesome clients were my clients that were 70 years old and still strong as shit. So do not be fooled that you can continue to gain strength and build muscle for a long time. and so don't think of it as this moment where you're going to get in great not just this window yeah it's gonna if you make uh fitness uh your lifestyle like it sounds like you want for the rest of your life uh you're going to be very surprised when you get in your 60s and 70s of how great you feel look and move and all the things so yeah vanita it's it's uh not that this is the reason why you should do this uh but uh as as you maintain your fitness and your health it becomes more impressive the older you get, not less impressive.

1:10:23So, you know, a really fit 29-year-old is pretty impressive. A really fit 69-year-old, way more impressive. Now, that's not why you should do it. But just again, just to echo what Adam's saying, there's more to look forward to as you keep doing this. So let's go back, okay? You said you had a tough time managing stressors, which tells me maybe you over-trained during that period of time or went after a little too hard. Um, you're a mom. How many kids you have? Uh, two kids, three and five. Oh, they're still young. Good for you. Uh, and SIBO, you got that already handled? Yes. Haven't had symptoms for over a year.

1:11:01Awesome. Oh, good. Um, I also see, uh, in, I'm looking at your question. Is it okay if I bring up stuff on your question that you didn't talk about? Absolutely. Yeah. So you were in the military and the Marines? Yes. Okay. So, uh, so I'm getting a better picture now of the kind of, kind of personality you have, which sounds to me when I have ex-military, they tend to overdo it. They tend to push harder than they need to, to accomplish, you know, the best results type of deal. You said things a little more balanced now. So I'm assuming sleep and schedule and everything looks a lot better. Oh yeah.

1:11:37Okay. What does your activity level look like? And tell me a little bit about your nutrition. Let's see. So for more context, I'm 5 '8", 135 pounds, currently hit about 6 ,000 to 8 ,000 steps a day. I do have a desk job, so I have to intentionally work to get that. The past three programs I've done are Symmetry, Muscle Mommy, MAPS 15, Performance Advance, and right now I'm finishing up Muscle Mommy 15, and I'm pretty consistent with those. My diet is whole foods about 80 % of the time, and I consistently reach 110 to 130 grams of protein. I don't currently track my macros and calories, but would guess I'm around 2 ,200 to 2 ,500.

1:12:18And my sleep is about seven to eight hours a night. You're kicking butt. You are kicking butt. And I think I'm curious to how you feel in the 15-minute protocol versus the other programs, because I think that probably really suits your lifestyle. You've added, too, that you work. So working, having kids like that, you've got a lot going on. how does it how does your body feel training in 15 when you compare it to the other programs you've done um well i'll be honest i heard about your 15 programs and i was skeptical it took me months to try it but when i did uh 15 performance advanced it has been one of my favorites uh my body feels less tired after my workouts um and i liked it so much i went to muscle mommy 15 i think i was surprised at how well the 15 minutes works so it's more like 30 minutes yeah i do the ability but um but i really like it are you getting stronger on it a little bit um honestly mostly upper body uh i mentioned in my in my question i just haven't made a ton of strength gains over the past few years and i feel like i'm missing something okay tell me about your lifts give me an idea of how strong you are yeah uh so squat about 145 deadlift 150 bench 75 um and these are doing like five by fives.

1:13:32Oh, that's five reps, five reps. You're pretty strong. You're pretty strong. You're strong. Yeah. You're pretty strong. Yeah. I like, I like your, and you're one 35. You said, yeah, you're good. Okay. Let me ask you a question. Be honest with me. Okay. Would other people say you look like you work out? Uh, yeah. Okay. I mean, I don't look like I'm not built, but I don't care what you think. Do other people, what do other people say? They're like, man, you work out. You look fit. I don't know. I think they'd be more likely to say I'm just skinny or slender. Yeah. Well, I don't know. So we're changing your answer now.

1:14:09Well, I mean, you could also, I mean, you look lean. You, you could go on a, like a bulk and actually intentionally try and get stronger. And I can tell you, you have room to, you could put on weight. You could put on body fat. You're totally fine. How tall are you getting? Five, eight. Five, eight. Yeah. You're lean. Yeah. 135. five we're lean yeah you could eat more i would go reverse diet and uh i like maps 15 power lift if you want to see some strength gains that's maps 15 power lift will get you hitting some prs yeah you have access to a home gym yeah i do oh yeah but really go on a control bulk like try and add calories to diet make it in i know you don't really track right now but get an idea of where you're at and and if you don't track then what you would do is add a shake or add a meal every day that's a balance like an extra meal yeah just every day that's it just add that don't change anything else follow the new program and intentionally go after bulking uh stay away from the scale don't let that get in your head of what's going on just trust the process you add good good calories you're gonna get stronger yep yeah and you'll build more muscle and you'll look more muscular and look like you lift more weights if that's what you want to do you absolutely can do you know what your body fat percentage sits at roughly um i did the in body scan at the gym it said 21%, but I guess I'm a little higher.

1:15:26Yeah, you could gain probably on a reverse diet with PowerLift. I mean, a good five to eight pounds of lean body mass. Yeah. I think you'll gain. And that'll give you the look. I think more of the look that you're looking for. So when you say add, are you thinking like a 300-calorie snack? Yeah. 300 to 400-calorie high-protein meal. Yep. So if you know what you generally eat throughout. So this is how I would coach. This is how I coach people who don't track. You generally know what you eat day in and day out. most of your meals are kind of similar. There's always those off days, but for the most part, you probably always have kind of this for breakfast.

1:15:58It's okay. You get an extra meal that you know is going to have 35 grams of protein, some carbs, and that's your extra meal. You just add that to your day. So now you've added 300 calories. Another way to do it that I love to do it too is just add two ounces to every time you eat meat. So instead of you eating a six ounce thing of meat, you make eight. So add two ounces of meat that you eat to every meal. So whatever that portion size normally is, go two ounces bigger on all of it, and you'll be fine. It'll bump those calories naturally that way. This is actually pretty simple. Okay, you make it sound easy.

1:16:35Well, the hard part is going to be trusting it, but I think you already did that with Mass 15. But yeah, add a few hundred calories, go Mass 15 Power Lift next. How far are you in the current program? I'm just finishing up Muscle Mommy right now. Perfect. Yeah. Mass 15 power lifts would be perfect for you. It is. It's a really simple answer. If we don't see the results, if you're not getting, then I'd want to get deeper into the tracking and seeing exactly where you're at so I can adjust that. But if you have a pretty good general idea of what you eat on a regular basis and you simply just either add a meal or you just add two ounces to every single serving of meat, it'll take care of that.

1:17:16Yep. you'll it'll it'll do what it needs to do right there and that'll be enough additional calories and you'll build so i i typically do the six week mini cuts and mini bulks that you guys talk about are you thinking this would be longer than that yep yeah i keep you on i'd go all the way through power lift in this bulk yeah okay so three months that's it three months yeah and we're looking for strength gains do you supplement do you take supplements um vitamin d in the winter that's it You don't take creatine? Not right now. Oh, yeah. Start taking creatine. Yeah, right away. Right away, five grams a day.

1:17:51Yeah, that's going to be great for what you're looking for. Yeah. Yeah. Okay. Yeah. All right. Yeah, yeah. I'd love to hear back from you after we - Yeah, let's get you back on in a few months. We're going to send you the MAPS 15 power lift, and I'd love to hear where your lifts go. You want to get back on in three months? Yeah, I'd love to. Thank you. We'll call you back. Let's do it. All right. All right. Thank you. Have a good one. Bye-bye. Yeah, I had to read the rest of her question. I was like, oh, okay, ex-Marine. Yeah, yeah, yeah. I don't know about you guys, but when I've trained, dudes follow the same pattern when they're ex-military, but especially women.

1:18:23When I train ex-military women, they're like. Well, they're like athletes. But just extreme. Yeah, they're like athletes. They're like, this is too easy. I'm like, no, no, no, this is right. I mean, the same type of, not exactly the same, but similar type of, they train a lot of mindset. Yes. They train a lot of endure. Which is what you want. Endure, don't break, don't like that. It hurts so what? Yeah, they build these incredibly resilient mindsets. Super tough. But resiliency isn't the best attribute when trying to sculpt and build a body. No. It's just not. It must be smart. Yeah, exactly.

1:18:57There's a smarter way to do it. And so, yeah, she's 135, 5 '8". She's doing those numbers already. Move to the 15 protocol on her own. She goes to a legit bulk and really try and bulk and get strong. I'd put 10 pounds of muscle on her. Yeah. I know. Oh, yeah. Our next caller is Caden from West Virginia. Caden, what's happening? What up, Caden? How are you guys today? Good, man. How are you? I'm good. I just want to say thank you for taking my call today. This really means a lot to me. You got it, dude. What you got for us, buddy? How can we help you? I'm just going to read my email here. All right.

1:19:35So here's my situation. I'm 19 years old. I'm a mechanic. I work around 50 hours a week. I'm on my feet a lot averaging like 15 to 20 ,000 steps a day. And I'm trained in a powerlifting style. I lift five to six days a week. My goal is to put on lean, lean muscle without extra weight. With that level of daily activity, what would you recommend for my calorie intake to support healthy weight and muscle gain? Yeah, you're a machine, dude. Yeah. Do you know where you're at right now by chance? Like how many calories you eat now? I'm at like 2 ,000 calories, roughly, give or take. I am, I don't know how much this really plays into it, but I am on PRT as a 19-year-old, and I've lost 155 pounds.

1:20:20Whoa. Whoa. Whoa, dude. When did you lose that? So, beginning of my freshman year, I weighed 300 pounds. Wow. And by the end of my, by August 8th, I actually had all these wrote down. August 8th, or no, 2021. I was 300 pounds 2024 I hit 150 pounds Bro, how did you do that? Tell me about your story So, if you want to be honest with me I've been a wrestler my whole life And I was Fairly decent at the heavier weight classes But I didn't grow up I grew out, is what I like to say I kind of put a good bit of weight on And then my freshman year I went in with my brother And I didn't make weight to wrestle heavy weight.

1:21:07I was too heavy. I had 15 pounds over the weight limit. So right there, I started losing weight. I didn't do it the right way. I did it very improper, which I know that now. I did it kind of like the wrestler mentality, get the weight off you as fast as you can. And that's why I'm on TRT. As a 19-year-old, it's from the doctor. My pituitary gland doesn't produce it anymore because of the weight loss but that's really about it i mean i'm trying to i probably should have wrote a lot more down about my story i apologize but yeah no problem dude and you're uh and let me guess here you're afraid you're afraid to eat more because you don't want to gain all that body fat back yeah yeah i get it you know what to be honest about this that is the truth i get it dude you can you could easily bump your calories oh god yeah and you'll just build muscle especially because you're on trt you have a loud signal that your body wants to build muscle and you're you're under feeding it right now you feeding it more calories as long as you keep strength training and we'll give you a program to follow i think that's more appropriate for like your activity level but you follow that program and you eat about 500 more calories to start uh with a day and do you think like 2500 at least just to start it's a start we'll get you up to We're going to get you up higher than that.

1:22:31Go right to 25, and you start following the program we send you, and you're going to build muscle. Do you like powerlifting-style training? Because I can send you mass powerlifting. Yeah, I love powerlifting-style training. I like being there for a while, too. I like spending time at the gym, if that makes sense. Long rest periods, do your lifts. Yeah. I'm going to send you mass powerlifting. Yep. And bump your calories 500. Yep. and in six weeks uh i'd bump you up again yeah okay and you're just gonna get strong dude yeah but thank you guys but do it controlled okay because here's the other side sometimes what happens especially with a kid is you go on a you start to bump your calories you feel good and then you go loose with it and crazy none of the dirty bulks though yeah do you yeah are you uh do you have a facebook profile yes sir i'm in the private forum okay good so so use that so use that to stay in touch with us so as you go through this add the 500 calories like sal saying and then probably a month to six weeks we're going to bump you again just keep us posted on how you're feeling what you notice but you should see strength gains and you should start to put muscle on in that first month for sure how do you uh are you live at home or you live on your own oh yeah i live at home oh good for you all right man how strong are you tell me your lifts uh so my max squat last time I really maxed out was it's been a couple months, but it was 375.

1:23:54The bench was 245 and the deadlift was I'm kind of like Justin here. My spot's way better than my deadlift. My deadlift was 325. We're going to get you pulling over 400 pounds. That's not bad. I would love to pull over 400 pounds. You're only 19, dog. And you're eating 2 ,000 calories. You've got to get them up. We bump these calories. Yeah, yeah. We'll send you the program. Bump your calories 500 in six weeks. If you feel good, bump it into the five. Yeah, stay in touch with us in the forum. Let us know how you're going to the forum, and we'll guide you through this process, and then love to have you come back on in three months and talk about wherever he's at.

1:24:33You're going to get real strong, dude. Yeah. All right, thank you, guys. I really appreciate that. Yeah, of course, dude. You got it, man. Keep going. Yeah, great job. You guys have a good one. You too, brother. I love it. Wow. Dude, he lost hella weight on his own. Yeah, that's crazy. That's great. Yeah. I mean, yes and no. He learned a lesson, right? That's also what crashed his testosterone. Which is interesting to me. I don't know his medical history, so I don't know. Yeah, interesting they didn't use like HCG first. Well, the fear is that you put a kid on testosterone, you killed it. You're relying on it now.

1:25:03Well, you just killed their fertility. Now, there's ways to maintain fertility, but that's always the fear. So doctors typically are like whatever. But there might be more to the story. Who knows? You know what the deal is? But nonetheless, he's scared to add calories. He's 19, 15 ,000 steps a day, working out five, six days a week. I mean, he can eat 3 ,000 calories a day. That metabolism is ready. Yeah, yeah, yeah. But 25 will step him up nicely. He should see a difference right away just from that. Cool. Our next caller is Casey and Kristen from Texas. What's up, guys? How you doing, man? How you been?

1:25:35Hey, guys. Thanks for doing this. Appreciate it. Yeah, yeah. Long time. How you been? I'm well. I wrote down my question so I wouldn't mess it up because it kind of involves my wife here. So is it okay if I just read it? Yeah, go for it. Don't get us in trouble here. I know, right? Me too. Like landmine. All right. So my wife hasn't really been interested in training, but I want her to get into it just for the health benefits of nothing else. She suffers from various health things, and I know that it can help her because it's helped me so much. Um, now to make things easier, I built a home gym and she's agreeable to like a maps 15 style commitment.

1:26:19So my plan here is to train her myself, teach her the movements, take it easy, but aim for consistency. So a, what do you think of my little plan and be what program would you recommend, you know, starter maps, 15, 40 plus 15 muscle mommy, 15, whatever. Now my dream ultimately is that we're in there together doing like the big compound movements. That'll be awesome. But, um, but I'm open to anything, even if it's starter, if need be. So, uh, what thoughts do you guys have? Yeah. So a lot of that's going to be based on her ability to perform the movements some mobility. Um, uh, any experience strength training, Kristen, is this totally new for you?

1:27:05Pretty much. Yeah. Okay. Uh, starter is a good place to start. Yep. Okay. Uh, then from there, maps 15 and then any of the 15 will be good after that. And you're going to be with it, right Casey. So you'll be able to watch her technique and form. Yes, absolutely. Starter is the place to start. It'll help her understand stability and control. Uh, it's a, It's named starter precisely because it's the best program to start with. You're still going to see progress. You're going to see yourself get stronger. It is strength training. But the exercises in there and the programming is perfect for a complete beginning.

1:27:38You figure out body control and really how to hold position, anchor down, and all that kind of stuff is necessary to kind of build upon and add load to as you go. And then after that, Mass 15 is perfect. Then you can go with any 15 after that. 40 plus. You can go symmetry, power lift, muscle mommy. It's all good. Yep. okay would you recommend working with maybe a uh trainer from you guys always oh yeah always yeah i mean you can't if if you're willing to invest in someone like that it's always worth the investment yeah they're gonna they'll individualize everything yes that's where you're gonna get it and and and uh wife always does probably better listening than to the coach than probably listening to husband too just that's i i can't train my wife and i've got a big podcast where all i do is help and train people it's just easier it's easier coming from it's just a hard dynamic it's like now you're like teaching yeah yeah yeah yeah and typically it's not doesn't work uh well unless they're working out together and they're both now now after after she gets momentum with the coach and gets a solid base then i could totally see you guys working out together right like down the road but you doing the coaching i mean i don't know i don't know how dynamic you are in that situation i know i i think i'm a pretty good coach and i still fail to do it to my wife so it's just we have so many other things going on in our life and then that that in itself is a skill set and requires that and uh you know that it when they mesh don't always go great and so i would rather have somebody else you know one of my trainers coach my wife than myself for that reason.

1:29:15But just the individualization is just, uh, that's the big thing. They'll be able to individualize nutrition guidance, uh, exercise modifications. If there's anything that pops up, Hey, this hurts. This doesn't feel right. Can I go harder? Can I add this? Take that away. Um, they're just going to guide you the entire way through. Gotcha. Yeah. Okay, cool. Pretty, pretty simple. So just start with starter and then you guys will hook us up with a trainer hopefully. I'm going to have someone call you. Yeah, we'll have someone call you. I'll make sure you're taken care of. We've got really, really good coaches, but we'll make sure you guys get set up.

1:29:49Awesome. Okay, thanks for the time, guys. Appreciate it. You got it. Nice to meet you, Chris. Good luck to you. Yeah, yeah. Good luck. Thanks. Yeah. Yeah. Do you guys remember Casey? I do. So he's got the basketball. He used to be like a real TV guy. Yeah. And then he moved to his own channel. He's been doing it for a long time, and so he's my go-to. What you said, though, is on point. Couples that work out together sometimes works when they're very similar, same focus, same kind of whatever. But when it's like, I'm going to train you type of deal, it could work, but oftentimes it causes challenges because then it's like, you don't want your husband telling you what to do.

1:30:31That's how you met and you trained him, which is my situation. Are you able to train your wife consistently? I can. She loves it. But I kind of don't – I don't do it very often because I have my own workout I have to do and everything. But I've tried to go back into that role, and it is a dynamic that works for us. I'll tell you how it looks for Katrina. So Katrina and I, we go to the same gym right now, and we totally don't do the same thing. We're on the opposite sides of the gym. I occasionally will be walking by and see her doing a lift. Say something. and then I'll stop and say something, and I'll comment.

1:31:08I'll be like, hey, you want me to show you something with that? And she'll be like, yeah. And then I'll be like, here's like your form is perfect. You're now at a level where you're more advanced. Let me show you how to engage your lats even more through that movement. And then I'll sit down, and I'll demo it, and she'll be like, oh, wow. And then I walk away. It's like that's what it looks like. So you mansplain to her. No, I ask. I go, would you like me to? because if you don't, I'll just keep it walking. You're fine. You know what I'm saying? But she'll go, yeah, yeah, no, I definitely want to.

1:31:39Well, cool, let me show you something. And then, of course, and I lead with a, you're doing great already. Here's the next level to this, and then she loves that, and so it works really well. But me coaching her for the full hour, it's not, you know, we do so much together. And so I think that's hard for a coach to do that, much less somebody who's not a professional coach in that, so that you're just asking for that. Yeah, for consistency and, you know, making sure that everything is moving forward. I think having an outside coach is way more effective. It's also hard. This is the other challenge I've had with couples is that then it's hard to turn off because then you're coaching your wife or you're coaching your husband, which is less common.

1:32:19Then you're at home and you're watching them eat and they're eating something that's off the dive. Now you're like, do I make a comment? What do I say? And then you become the coach all the time. So this is just, it can be a weird dynamic. Well, yeah, and you don't want to not have your workout that's set to be at said time. And just because you guys got into a tiff about something. Yeah, not you don't work out. No, you don't work out. It's going to be weird. Yeah, so it's like better to outsource that, in my opinion. It's not that it can't work. But in their situation, I think the perfect world is she gets some coaching to get her set on her way.

1:32:48And then they can work out in the gym together at the same time. And I think they'll enjoy that process. Look, if you like the show, come find us on Instagram. It's Mind Pump Media. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs.

1:33:25With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. if you enjoy this show please share the love by leaving us a five-star rating and review on itunes and by introducing mind pump to your friends and family we thank you for your support and until next time this is mind pump