2794: How to Catch Fire for Fitness! (Fall in Love With it and You'll Always Do it.)

29:31No, of course not. There's multiple Epsteins out there. And there's so much. So, but that just fascinates me that we have this, you know, within our government, you've got these senators that are having this conversation, this important inquiry for Doug's, I lack of a better word. I'm just slipping me what it is. and a person like that even is allowed to be communicating and is literally obvious and is is so powerful that a senator is listening is listening and with blindly asking the question not not even knowing what they're just puppets so crazy like just a puppet yes hey what's your favorite do you guys have a favorite because some of the stuff so dark i don't want to talk about it but I do have some favorites of the emails that are released.

30:21You guys want to know what my favorite one was? Well, I like the Bill Gates one, but yeah, go ahead. This was Hillary Clinton emailing. This is amazing. Requesting documents pertaining to the resurrection chamber of Gilgamesh, the location of his body, and the location of the buried Nephilim. What? Yeah. What? I'm so glad you brought this up. Does anybody? Okay, do you guys know what Nephilim are? No, yeah, break that all down. The Nephilim in the Old Testament, when Satan, he convinces a third of the angels to revolt. This is the Bible. This is why it's so crazy. He convinces a third of the angels to rebel.

30:59And there's a war that happens. And God and his angels kick him out, throw them down to earth. Well, a lot of these angels, right? Fallen angels are demons. This is what it says in the Bible. They find women, human women attractive. And they sleep with them. because they can make themselves look like humans. And they produce offspring that are called the Nephilim. These are giants. Giants. They're literal giants who are killers, who eat people like terrible, and they ruled the world at that time. Part of the reason why there was a flood was because of these Nephilim. And she said, I'd like to find the burial sites of the Nephilim.

31:40Hillary Clinton? Yeah, what? Okay, Doug, please look up Lovelock Cave. What? So they found remains in Nevada, Lovelock Cave of these like over 10-foot skeletons with red hair. And there's tribes there that have confirmed this and have like literature and everything. Apparently, they actually like cornered them into this cave and like set it on fire. And there's like remnants of the soot and everything from the fire. But yeah, I don't know what happened to these skeletons. I think the Smithsonian had taken it and then quickly removed it. Wasn't there like military ports? I think there were like a special military team, and it might have been in the Middle East where they saw like a giant and they were firing at it and they killed it, but some of them got.

32:33Oh, I did hear about that. Yeah, there's like some stuff. This is all part of like the FOIA stuff, so the treatment information. Gilgamesh was this giant that was in the resurrection too? What? Because I was always like, yeah, the giants was like a cool legend kind of lore. But I'm starting to see now people actually have evidence that they found skeletons. Wow. Yeah. Look at Adam. He's so deep right now. I'm not even trying to go deep, bro. I tried to stay on another team for a long time. That's why I'm like. there's no turning back well how do you how do you not how do you not question so many things now this stuff with epstein now and the the ties that and these emails that they're so damning it's so crazy it's not even like did you see bill did you see uh bill gates's wife yeah yeah i saw i saw one of the emails says that bill gates got an std and he was emailing epstein you know to get him uh antibiotics and then how can i get how can i sneak these into my to my wife so she because he obviously went home and slept with his wife.

33:41And then he's like, it's not a real email. He was emailing himself. And remember, he got divorced. His wife divorced him. Somebody interviewed him. You could watch the interview. She divorced and she stepped away from the foundation. She wanted nothing to do. And she's basically like, yeah. I mean, she didn't say yeah. She said it's really hard. Not in so many words, but she acknowledged it. Don't watch it. That's a contributing factor. I know it's unbelievably damning, this stuff. Peter Atiyah, I mean, thousand emails. You know what's crazy, though? Not that I'm defending the guy, because he didn't say anything that was really crazy.

34:14But he's getting destroyed. Oh, yeah. We have politicians and stuff on there. But some of the emails are so dark, please don't go look them up. And nothing's happening. So that's the part that, okay, so they haven't released a lot of politicians' names yet. That's still coming. Well, some of them, like George Bush Sr. Some of that stuff's out there. But he died. And I heard, too, like, you know, there's some stuff where disinformation, like so there's some stuff in there that are like you know epstein could just be like talking shit and like he's writing it in there like it's not verified but you know there's there's also a lot of factual information in there that they actually went through and found the evidence like what adam said they were showing the text and it was time stamped and you can link it up directly to exactly and you can watch the video while the factual stuff that's why it's like it's like a whole huge thing you got to kind of filter through so i'm like you know some of it might be like not true oh yeah a lot of it you know is really bad that that's a that's the part i agree i think that there's of course they're gonna also have that much stuff out it's gonna be very easy to slide in a few intentional misinformation so then people discredits it so yeah people go oh that was made up and that was fake throw that out yeah there'll definitely be some fall people like peter tia will be like oh we could sacrifice him yeah he's some medical influencer that's how i feel about that yeah they have you know what i'm saying but there's like so what'll be interesting though is people like him that it ruins their life if they come forward and sell out more people because eventually i would think that would start to happen right a couple of people that are like fuck you yeah you came after just me nikki minaj well yeah people he's going scorched earth dude who just saw that come she was gangster you know what i mean some people just don't care which I appreciate.

36:02I wonder if that's what they're... I was watching... Aren't they coming after our guy who was in Forrest Gump? What's his name again? Tom Hanks. They're going after him. I was watching a recent interview of Andrew Tate and I thought it was really interesting, something that he was talking about and what he said because a lot of people are calling him the sellout. And he's talking about... He's obviously defending himself just like, I'm not a sellout. but these people he's like these internet people he goes i they've already checked the boxes with me he goes the first thing that they do with somebody with my as much power and influence as i have speaking as him is they they will jail me for shit that i didn't do right and they can build all that and they've done that and i've still beat that came out the next step kill kill yeah he goes and so i i i've already pointed you all in the direction i 100 percent of like he's like but i also know that i'm at a place now where they've already tried the first step which they don't want obviously they don't want to have to go murder me because it draws way more it makes me a martyr way more attention he goes you can only do that so many times exactly and so he's like so they try to ruin my life like this he goes and they still lost and he goes if i keep pushing it i've already told you i've already told everybody everything and and like and so he's like you could tell he's deathly afraid can i tell you not that i would ever be a target but i can i tell you one of the number one reasons why I wouldn't buy a fully electric car?

37:32Because they could shut off. They've come out. Yeah, CIA people have come out and said, oh, we could... They backdoored so they could have access. We could fully take control of your car and make it crash. Fully. So what an easy way to take someone out. Oh, yeah. You hear what happened? Now go through... Andrew Tate got in a car accident. Dude, now go through and go... So there's this other crazy thing, and I brought this up a while ago about patents and all that, right? And so if you go through, if a machine is over 40 % efficient, then it has to be given to the state. Oh, I don't know about that.

38:07It's classified. Oh, wow. What? Yeah. Explain that. I don't understand. Because it's too efficient. Too efficient. Oh. And so then they take that on as classified projects that then they end up working on and developing. Wow. What? Wow. That's so crazy. That was an act. I forget what the act was, but they put that into context. Listen, here's what you got to do, because we just scared to crap out everybody. Just pray. We're dealing with shitty stuff, you guys. We could be having such a thing. No, what you do, you got to focus on your family, pray, exercise. So somebody said this. I love the people around us.

38:41Oh, did we get too dark? Yeah, we did, bro. I'm feeling it. I'm just like letting it out. Hey, you nailed it. It was so funny you went that way, because I actually heard a really good, I wish I remember who it was. It was a great conversation around this, just how awful, how evil, how dark, all of a sudden it's like you control what you you clean your own room like at this with this place like getting caught has been true to get caught up in everything and let it ruin your day and try and make this like like build build yourself build your relationship with your family your neighbor love people squash your light like and and that has so much power in itself because if everybody just did that that would be one of the most influential and powerful That would change the world.

39:23Exactly. And so that is - And you're hard to manipulate. Because here's the game. The game is to manipulate the masses. This is what it shows. This is why they have so many powerful people in these emails is because these people have influence. And you'll see some of these emails where they talk about how you can manipulate the public. But if you're focused on your faith, your family, your health, what is true and what is right, you're hard to manipulate. You're much harder to manipulate. But if you're floating around and your faith is based off of media and the world and what the world offers you and you don't have kids to take care of who take you out of being selfish because that's what kids are very good at doing and you're not focused on loving other people, boy, you're like a puppet, man.

40:12I could pull you in any direction I want. I could scare you. I could make you want this. Do you think more or less people right now are – I mean, this is my personal journey on it. It's like I'm so – I'm not on a side. I feel like there's so many people – I'm on a side, but it ain't a political side. That's what I mean. I feel like more and more people – I mean, I have a thread with a couple of my buddies, and I have multiple threads. I have my conservative thread and my liberal thread. I have friends from all – Yeah, totally different groups. Yeah, and even my buddies that are conservative, which I tend to have more conservative values, is what I would tell somebody.

40:49i would not say i'm conservative at all i say i have conservative values uh i'm like bro you guys need to get off the team whatever it's like yeah because that becomes their yeah yeah yeah they're like oh i'm so i'm like bro don't defend any do not defend any of these politicians right now i mean they're like and there's no way you're in that club in my opinion on either side of the aisle and didn't know about all this bullshit you know yeah and here's the thing too this is just human behavior uh power is very alluring it's very seductive power gets you a lot of the things in the world so if you like money power will get your money if you like pleasure power gets your pleasure power gets your food power gets your things power gets your whatever attention so it's very alluring so it's like well who do we trust that's in power the person who didn't seek it the very people who fight and make a career out of trying to gain power those are people you don't have you ain't you're the wrong person the person who's not looking for it who kind of gets put in that position like we need you which they don't exist well that's why back to the we don't have any work like that you should work instead of looking out towards these people that are put on pedestals that are the famous online that are politicians it's like you should work from the inside out totally that from your from your circle from you you're the neighbor that you have a lot of respect with that you have conversations with that you see day in and day out with his family and like you go outward not you don't like reach you from inside out versus this person's so famous or this person's the president or this person it's like dude i don't trust i don't trust no one like that no one especially with all this stuff coming out all right i'm gonna change directions because i had a wonderful uh moment last night with my 16 year old daughter so it's you know when you have teenage kids uh i don't care how cool you think you are or what you do, you're just not cool.

42:41No matter what, right? You're just not. You're always dad, you're always mom, whatever. But last night I had a I'm cool moment. So I come home and we had interviewed Nick Hexham, the lead singer from 311. Oh, yeah, yeah. And my daughter loves, she loves music from the 90s. She loves like all kinds of different, she's like really into music. So I come home and I already knew. And I said, hey, do you like 311? She's like, oh, yeah, I love them. So we're like playing songs. She's like, oh, that's my favorite song. Oh, my God, that one's so, I never heard that one. I'm like, hey, look who I interviewed today.

43:11What? You know him? What did he say? Street cred. Yeah. So right away, I was like, for a second. Didn't last very long. But I'm so cool. That's great. I had an opposite dad. That was like a happy dad. I had one of my first really angry, I guess it was. Angry, sad, hurt, I felt all at the same time. uh i found out from katrina because he didn't even say anything to me she came over and told me that uh some kid like kind of bullied max yesterday at school yeah he called him a loser and yeah i know so he called him a loser and his he had a stinky shirt right and so he tells he tells katrina this now i know who the kid is and i know that this happens to be like the troubled kid at school.

44:01Always getting... Always. Yeah, yeah. And he told Katrina, he goes, Katrina goes, well, how did you feel? She goes, he goes, I really, it made me very sad and I wanted to cry, but I fought back from crying, so I didn't cry, but I felt like I wanted to cry because he made me sad. And hearing her tell me the story of that, like, the dad in you gets enraged. I mean, this is like a little six-year-old kid. It's like, you want to go sprinkle me? I'm going to put you in a garbage can. Absolutely. I'm going to beat up his dad. I pulled him in and reminded him. I said, I reminded him what I tell him. I said, you remember what daddy tells you about those kids, right?

44:39And he goes, yeah, but dad, are you sure? And I said, are you sure his parents don't love him? I said, that's right. I said, son, when kids are like that. He's going to tell him. I want him to. I want him to. And then I want the teacher. Your mom and dad don't love you. I said, listen, maybe you should love your son more. and so he's not like that. I said, so bring it on. I hope that he says that. I give a terrible advice to boys. He's throttled. Is he a little overweight? Yeah, he's kind of, okay, make sure you tell me he's fat. He's wearing glasses. Okay, make sure. Yeah, no, I want, but I also want him to have compassion about it.

45:14I said, listen, don't let it hurt your feelings. I said, because you know what? At home, he's probably really sad. He doesn't have as good of a mommy and daddy as you do. There's not a lot of love in that. And he's like, are you sure? I see his mom. I said, well, you know, she might be all right. But trust me, if he's like that, he's hurting something. And so I love it. Yeah, yeah. So I'm waiting for the time that he's, I said, you just, so this time I like drilled it home. Like, that's what you say to a kid. It's hard when somebody, a kid, hurts your kids. Because you know what it feels like as a kid.

45:44Yeah. That sucks. Yeah. I think all of us went through that at one point. Every kid does. But I really want him to make that connection. Because I think if he understands that these bullies and these kids that are like that are hurting inside. and that's what caught they want they're they're hurting they have pain inside so i told them they have pain inside because something maybe their mommy and daddy fight a lot maybe they don't give them a lot of attention maybe they don't have a lot of nice things like you do you get to do a lot of cool things you realize your mom and daddy have a lot of love and when a kid doesn't get that they tend to act out and they be they're mean to other kids and so when you hear a kid say something like that that you know it's not true and he says that to you i said you know don't don't be sad in fact you should feel sorry for him and you let him know you just say man i'm I'm so sorry.

46:24My dad told me that kids that are mean like you probably aren't loved. So you tell that six-year-old. That's horrible. That's horrible. Don't cry right there. I know. That's right. I'm not a lot of levels. And then let your mom and dad come talk to me, and then we'll have a talk. Or the teacher, for that matter. If she thinks that's inappropriate, I'll definitely defend that. Because you know damn well it's what it is. You know that kid is, like, fighting for attention because whatever reason, I don't know the mom and dad. Well, yeah, I mean, that whole thing, it's so tough because, like, too, like, if your kid's defending himself as well, and I got in that predicament, you know, and I had to, like, face the principal and, like, potential, like, the other parents and whatnot.

47:07But, like, especially when it's justified. It's like your kid decided to try and strangle my kid with the rope from the tetherball. And he socked him in the stomach and made him cry, you know, the whole rest of the day. Sorry. You know, like, consequently. but again you don't want to like resort to violence and you're like yeah i get all this stuff yeah i told you guys about that one time i had a client this uh uh kid that i trained he was young he was like i think he was like 14 13 and um his mom told me oh he gets bullied sometimes but whatever anyway i build this relationship with this kid and he tells me this kid this kid follows him home from school and taunts him the whole time yeah it says terrible things to him the whole time and I'm like and I'm you know I like this kid he's my client you know so inside I'm like boiling you know and I'm like what does your mom tell you to do because I don't want to say anything opposite my mom says ignore him you know my mom says just to just you know he's probably you know hurt and just ignore him and I'm like and he's still doing it he's like yeah he's following me so anyway I got fed up I kept hearing this and I was like oh so I told him one day it's terrible advice I said next time he follows you I said do you want him to stop he's like I said turn around and I told him exactly what I'd do.

48:16I said, punch him straight in the nose. I said, aim for his nose because then he can't see. He's going to blur it. And I said, and then keep hitting him until someone pulls you off. You cry. I was so mad. Listen, I'm not even going to say what this kid was saying to him. Yeah, yeah. This kid was saying terrible and pulling on his backpack. And I've seen this before. Yeah, yeah, yeah. Well, he did it, dude. He hit the kid and he beat him up. Better never mess with him again. No, he never messed with him again. And he's like, you know, I'm like. Yeah, I. When he came and told me, I'm like, did you get in trouble?

48:45differently when they know you have claws. I'm like, did you tell your mom that I told you? I definitely want him to connect the dots that those kids are hurting inside, and that's the reason why they do it. And I think if I can build his confidence around that, it's not about him that they're saying these things, and it's them, I hope that that will be able to squash it. Now, once it gets physical, that's different coaching. You put your hands on my son. Oh, you got to finish that. That's right. Yeah, you put your hands, like, my son will be taught, you don't do that, you don't do that. but if he's got if someone puts a rope around my kid's song, you absolutely fucking justify that kid I'm in his corner, I'm like hey good job, he did that but I think if he can handle, if he can control his emotions and when a kid is being mean especially during these grade levels these kids are just mean, they're just mean little kids and they say mean things, I remember if he lets them know that it's because his parents don't love him, I'm pretty sure that'll handle it, that should handle it probably up to 6th grade or so sixth grade kids start to get a little more physical stuff like that then we can talk but for right now he can just remind him that his parents don't love him and that's why he's like that I gotta ask you this change the topic you've been really I know you're back to working out you're being consistent obviously putting on muscle you've been consistently taking lots of supplements but the one I see you routinely taking throughout the day are the essential amino acids yeah did you see I did a post oh yeah I did a post the other day about I mean you know how I am right I tease you a lot because you're like, you feel it right away.

50:15And I'm always like. Yeah, but you don't take something consistently unless you notice. Yeah. And I also like to tease out things and I like to see it. So I've now, this is four times now where I've built, cut, built, cut, and I've consistently used those. And so obviously. What's the difference? I hang on to muscle way better. Yeah. Way better. Yeah. it's like uh and that and that's a and so maybe you're somebody who does that's not a big deal to you like for me i've shared before we were just talking to somebody recently i think on on a call live call or something that i'm the type of person that as soon as i reduce calories man if i if if my protein intake isn't super optimal or high i like my body and i have the tracking of this too this is not me just like oh i think i lost muscle this is me on a dexa scan i lose muscle pretty quick uh if not being fed i noticed that it i definitely hold on to more of it by taking that it helps tremendously and you're doing i see you take what five capsules no it's it's six it's six to seven three three times a day yeah yeah and what i what i'll do such a simple inexpensive supplement that i over that i totally underestimated until we had them on the show and then i've used them i know you've used them i wonder too because you're um You have more of a body type like me.

51:37I wonder if certain people will notice a big difference versus other people. I know the studies were. I know he blew all our minds like that. But I wonder, because there has to be this individual variance of why. I think so. But I mean, losing muscle and a calorie deficit is the norm. It's just hard. The difference is honestly like this, guys. Either you lose a lot of muscle or you lose a little bit of muscle. It's typically what it looks like. Not losing any muscle in a deficit is like, wow. And the essential amino acids make that difference. Well, my last, so I can't, I Dexascan again this coming up Monday, which I think this is about when this podcast, so I'll have been getting it done.

52:22The last one that I did was I did a bunch two years ago when I was doing that transformation thing. And that was the first time it kind of blew my mind because, again, I've been in cuts. I've done all this stuff so many times. I've tracked with all the data and everything like that. And it's pretty normal. I go in a cut and I'm going to lose some lean body mass. But I actually, I gained. Like I held on and gained. Wow. So I literally went down. I think I'll look back at the exact numbers. I was looking back on them just the other day just to kind of check to see what it was. But I want to say I went down like 3 % or 4 % body fat and actually gained lean body mass.

52:55And I was like in a calorie deficit. So to be in a calorie deficit most of the time and to see that was like, whoa. like so i'm i'm i'm totally sold on it i can again i've been doing this for long enough to to feel and see a difference uh in my body and yeah ever since uh you know angelo came on and kind of dispelled a lot of things that i thought to be true around ea's and so since you brought them up though i do want to ask you because i can't remember i don't remember recall uh in a calorie so put me in a calorie surplus put me in calorie deficit is it more beneficial for me to go in between meals or to protein spike a meal already probably in between okay probably in between now is that different based off the cut and the on the ball so no matter what it's probably better to be in between okay but the data will show it probably doesn't make a difference okay so if i had to pick one yeah in between so what i've done is i've done in between unless it's like a low a low protein you throw out the meal yeah yeah perfect so that's kind of so the way i used to use essential amino acids back in the day was i would give to my vegan clients that had a huge impact yeah for sure huge and i would have them take five capsules uh and back then we didn't work with kian so it'd be whatever now we have a good brand but back then i'd take five capsules with your meal and i because vegan sources of protein especially whole food aren't that great and i wonder if that's part of why i see such huge benefits from it is because i and anyone's been listening for long enough i've always talked about how hard it is for me to hit 220 grams of protein all the time like that's just it's hard to do that it's hard for me to consistently always do that even when i'm prepping like i am right now when i go back i check like damn still i'm only i'm only at 180 and so it's like i think that fills those gaps and so i think that's what i'm noticing more than anything else is just that's the majority of people i think so too yeah that's why i think that's why i'm so sold on it and i think it's so valuable is because i I think a lot of people underestimate how inconsistent they are with hitting optimal protein numbers.

54:56And so supplementing with something like that while doing that, super beneficial. I got an uplifting, crazy story for you guys. Did you guys hear about the 13-year-old boy that saved his family from drowning? No. Crazy story. So the family was out kayaking and paddle boarding, and they got swept out almost three miles out to sea. So it's a mom, and I think it's her, let me see. Let's see. It's a mom and a 12-year-old boy, the 13-year-old boy, and an eight-year-old sister. So she got three kids out there with the mom. They get swept out. So it must have been a current or something. And they're like, screwed.

55:39The mom makes the decision because she's like, I don't know what to do here. So she tells her oldest kid, the 13-year-old, and she goes, you got to try swimming out to shore and see if you can get us help. Now, I can't even imagine doing that as a parent. You got to send your kids out. Oh, my God. And she can't leave the little ones. Yeah. So she sends this 13-year-old boy out there. So he decides he's going to do it. So this is what he said. He had to swim for four hours in the ocean. Okay. The whole time he's praying and he said, God, if you help me, I will get baptized. And he's talking to God.

56:16And this is what he says. He goes, I don't think, this is the boy. There's an interview. You can watch the interview. He said, I don't think it was me swimming. It was God the whole time. I kept on praying, kept on praying. I said to God, I'll get baptized. The waves were massive. I had no life jacket on. I just kept thinking, keep swimming, keep swimming. And he kept praying. He made it to the beach, got to the shore, ran a mile to find help. Charlie Boybird

57:07and ended up getting help. hours have gone by and you're floating out there. But the interview was crazy. You hear this kid, he's like, I was praying, and he's like, it wasn't me swimming. He's like, what a wonderful, miraculous. Is this recent or is this one of those times? It just happened. It just happened. Yeah. Okay, it's not like when you're like eight, not ten years ago. Just made its way to the Facebook feed. There's been a couple of times where he tells a story. That happens sometimes. I was like, what is this, 97 years? It's still a cool story. Yeah, it's still a cool story. it's even more hey speaking of kids i'll talk about my daughter again yesterday this happens often right so i got my niece living with us so i got two teenage girls and they love to tease me and i love it because it's just endearing i know that they that's how they show their love and so they'll tease me and joke with me and of course you know my birthday uh is today and so they're calling me uh boomer and unk and all these names you call them old guy yeah yeah and then they're both like they're both trying to mess with me right so like throwing punches and they're trying to wrestle with me yeah and you're old and this and that and so i'm like telling like listen and So I had to pause for a sec because we're laughing.

58:08I said, listen. I said, I get the feeling that you both think that you could take a guy out. And they're like, of course we could. Both of us together. I said, you can't. I said, listen to me right now. No. You can't. In fact, go get your mother too. I said, listen. I said, you can't. Get all three of you. I said, if I grab you with one hand, you'll be on the floor. No, you can't. So they both start squaring up and trying to get with me or whatever. So I just grab my daughter, put her on the floor with my head. And she's screaming. Ah! ah, ah, help. How dare you to take me? Here's a little life lesson.

58:43Please let go. Then I let go. Then they get up and come after me again. It was the funniest thing. It was so funny. And I'll tease them about it. Like, you'll never beat me. Oh, I love it. Such a good time last night at my house. Just cracking up. It was so good. Anyway. Hey, I was going to ask you, Adam, again. I want to go back to you. One of our last episodes, you were talking about how you were holding water because you ate all this food. from my ice cream yeah we were talking about like the pump and all that stuff and then my burritos yeah you had uh uh i have not tried the butcher box chorizo that you're talking about so far so is it no they had that you have to cook it is it pre-made it's it comes in just like a like a hamburger you know the way hamburger their hamburger comes it's but it's chorizo and it is good it's so good and it's okay so chorizo will sometimes upset my stomach it's like greasy it is not greasy and it's got to be made they're still picking the heritage fork yes you guys that's why you guys have to try it it's not like you just not like it was different yeah oh 100 it's the heritage pork yeah it's derived from their pork taste yes and that's what made me do it because i'm like you know what i we rave all the time about their their heritage pork and their baby back ribs like i could try it's like i'm gonna try their tree so made that with some egg and a little bit of potato in a burrito in burritos that's been my breakfast i had it again today i've had it every day this i had it every day this week i haven't seen it on their site So good.

1:00:02Is it an add-on? It's got to be an add-on. So you just do an add-on to your box. That's a wife question. Did you find it, Doug? Yeah, I'm looking for it right now. Yeah, find it. I want to see what it is and if it's an add-on. I'm so curious because, yeah, every time I eat treats, I love the taste of it. You have to get immediate fire. It tastes so different. It doesn't taste like that. I mean, you can tell it's not greasy at all. We even took it. We took even a little bit of greasy. She poured it out. Well, you do that anyway. Yeah, yeah, right? And then we made the burritos out of it, and it's like, yeah, not greasy.

1:00:34I heard this new term, and Courtney was, I don't know, she's obsessed about growing her own food and stuff for spices and having all this stuff in the house. You guys have had her sourdough bread. So good. It's like she's really into just making everything from scratch, and so apparently there's this term. It's called the ingredient household. and and so the the philosophy is really like you have the whole house is like stocked with all these ingredients and everything to make like even the kids will go like and they do this a lot they'll go you know make their own cookies or they'll make their own brownies of all the basic ingredients all the basic ingredients to do everything we don't have anything pre-packaged or anything like ready like accessible they have to go in and we've been you know experimenting with the boys with us for like the last couple years.

1:01:22You know, what a great point, Justin. We have lost the art of cooking together because everything's so convenient. And I get it. It takes time. One of the best ways to bond with your spouse or your kids is to like make things. Yeah. It gives you automatic time. Sometimes you think, what do I do with my kids? I gotta think, cook something together. Yeah. You know, it's a lot of fun. What is that, Doug? Is that showing? Is this the one, Adam? Yeah, Teresa ground pork sausage right there, right? Yeah. Wow. Yep. What's it called? Is it an add-on? How much is it? It is an add-on. It's 10 bucks. right now$10 and 20 cents oh that's not two pounds no that's right you guys have to it's on yeah I definitely want to try it I gotta tell you guys by the way uh because uh you know uh I just turned I'm on the wrong side of uh 40 now so I'm getting closer to that other that other ticket now you say now we say you're almost 50 at least a few years but still but anyways my friends were like hey what kind of gifts can we get you you know for your birthday which I want gifts so I gave them a bunch of you know so here's the list of things that I told them so you guys Rolex watch if you're an old guy if you're an old guy you understand okay so number one I said New Balance shoes I said New Balance shoes but Velcro of course you gotta have Velcro shoes by the way my dad he always buys shoes without laces and I used to make fun of him I get it now barbecue spatula no no I said ibuprofen because sometimes I sleep wrong get injured for some reason hair clippers for my ears that's a new one I need those a sign that says get off my lawn that's the other one slow down a cassette mixtape and a pencil.

1:02:50If you're from our generation, you understand the association. You know why there's a pencil with a cassette tape. I said a Blockbuster t-shirt. Be kind, rewind. Another one I said, a cereal box with Bruce Jenner on the cover. The original. You guys remember that guy? The original. The other one was Tiger Balm mentholated cream for my joints. And then finally I said, a jug of water from the garden hose because that's the best water. That was the best water that we drank back then. That actually would be like a really cool birthday. Like a box. To get all that stuff would be really funny. I bet you.

1:03:21You forgot Tums in there. I bet you. It's you right there. Doug, look up on eBay a Wheaties box with Bruce Jenner. I've seen it. I bet you it's worth a ton of money. Oh, you think so? I bet you it's worth a ton. Did you see my post I did about Doug? No. So, you know, Doug's big silver guy, right? Yeah. So, did you see what I did? No. So, behind me, right? Wimby, last year, right? When Doug's talking about buying silver. I bought the Wimby silver panini, which is a rookie card of his, and I got it at$700. It's selling right now for$1 ,500. Wow. Doubled your money. Yeah, yeah. Wow. Had you actually bought real silver?

1:03:58You might have been even up more. No, I did the math, actually. That's why I did it first. It was 51 % was silver. I was up about 57%. So that was the point. Oh, look at that. I was looking up silver and how much silver had gone up in the last year, and I was like, oh, wow, it looks like my silver panini went up a little bit more than silver did. Did you find the Wheaties box? I did. There's a bunch of them on sale. How much? Well, they vary. One is$94. Wow. One has been dropped to$345. Are they not open, too? Yeah, some of them are not even opened. Wow. So. Wow. That's a famous box. Eat it up.

1:04:35You guys know the picture, right? Where he's kind of running? Of course, of course. Yeah. Look at that, dude. You know what's weird? I mean, that's so cool. Have you guys ever noticed this? I'm sure you have. You notice all the men, when they date a Kardashian, like, these all turn out kind of, something happens to all of them, bro. They get MKUltra. Something happens to almost every single guy that ends up marrying one of those chicks. You know, I do like that you brought this up, though, and I don't know what I'm talking about. It's like the collectibles are, like, interesting to watch right now with our dollar being destroyed.

1:05:06Like, a lot of collectible stuff is, like, way, way, way up. I mean, it got me back. You start buying things with baseball cards? I do. bro you should you should see i have i have a bunch of new currency my buddies that my buddies that i told you i tease that are like that actually watch other grown men open cards i will never that's i will never reach that that gets some no sex but what i will what i will tell you is that the the excitement of of opening cards because it's like gambling because there's collectible cards in there that are worth the kind of money that i just shared with you that's a card from just last year is already valued that high that part i get into so we were all supposed to get together this weekend and so i have like all these boxes of cards that i'm like i bought last like in the christmas time that i'm waiting to like open up and stuff i haven't done that since i was like a kid dude so it's i'm all excited right you're gonna open in front of them yeah of course i'm gonna open we're gonna do i'll let they'll get to open it up together there's a way to do it and everything like they're we're we're last the last time we were all together and this is me hanging these are like my childhood their wives must think this is the worst thing ever totally yeah yeah no they do not get any like you want to get your wife like the sahara desert just tell her you watch other men open baseball yes no it is the equivalent would be what was it called um the the pony prancer like oh god like or stuffed animals hobby horses yeah hobby horses or or having a bunch of stuffed animals if you're a guy for guys that's like i was i was with jay last weekend and we were talking because we're all friends and we're all in a group thread together so that and i'm like it was and i was teasing the other buddy about that i was like dude he you know he's a grown ass man and he watches other men open baseball cards i'm like that's just i get the excitement around the baseball cards and it's collectible so i'm not crapping on that like i just explained an example of like it's their assets right you get the right ones and they're cool right so i get that but to watch other men open the cards is a little bit too much too much for me and we were we were all together over the christmas holiday break and for christmas uh my my my is like another mother of mine so my best friend's mom she had bought all the her boy her two boys and then her her husband who's now into the opening the cards them and we're there's we had boxes of them and for after christmas we're all open them up and my buddy and and his brother are so into it like there's a way to open it and you slide it up one at a time to like to build up the suspense and so to watch to watch them get mad at their dad the way he's opening the cards and the way he's what are you doing you're going too fast you're gonna do seductively yes yes it's exactly right there's like this yeah yeah i'll have to i'll have to show you guys there's i got video of like it happening and going down and i'm like inside top 10 things that make yeah Yeah, just turn off your wife.

1:07:58Yes. Come on, bro. I don't think that turns any wife on. No. I'd be into garbage pail, kids, if we could just bring those back. Those were great, dude. Those were sick. Those were great. But I ain't watching somebody open a box of one. No. It's like the video game thing for me. I get the video game thing, but to watch other people play the video game thing, I just don't. I can't get behind that. That was always annoying because you'd have to wait forever for that older brother. Cool, you're good at it, but I want to turn. you know it's like and that became its own economy it's huge you know it's huge people watch for hours other grown adults play video games in open cards t-pain who makes like so much money yeah tour because he makes more money people watching him play video games than rapping that's what he's known for it's so wild have you know what you got to do if this is you and your man this is what you do yeah well there's definitely people listening that do this that's Fine, I'm going to give you some advice.

1:08:52That's what you do. Have kids, wait till your kid gets older, and if they get into it, now you can do it. Now you got a reason to go have fun with toys is because your kids are into it. But if you're doing it on your own,

1:09:06go make some, I don't know, go do something else, dude. It'll work out, I don't know. Get bigger toys. Seed is the world's best probiotic. Look, probiotics have been shown in studies to have some pretty profound effects on you. So it definitely helps your digestion. We all know that. Helps with your skin. There are many studies now that show that probiotic supplementation helps with cognitive function, reduces anxiety, depression. Here's some new stuff. New data is coming out showing it helps with fat loss and muscle gain. I'm not making this up. Your microbiome helps you digest food. It affects your metabolism, creates neurotransmitters.

1:09:42It's a community in your body that helps assist your body or it could go against you. One of the best things you can do is supplement with good probiotics. And like I said earlier, Seed is the world's best. Head over to seed.com forward slash mind pump. Use the code 20 mind pump, get 20 % off. Back to the show. Our first caller is Nicole from California. Hi, Nicole. How you doing, Nicole? Hi guys. How are you? Good. How can we help you? I recognize you. Have we seen you at our events before? Yeah. I've been on your calls before, live calls. And I also met you in Las Vegas. and I've come to the studio in person.

1:10:18So I feel like the luckiest person. Good to see you again. Yeah, thanks for taking my call. So I wanted to preface my email that I wrote in with a couple of points. I just want to let you guys know that I'm really proud of where I am right now. After listening to you guys for three and a half years and running MAPS programs for three years now, I am physically a lot stronger and mentally a lot stronger. So I just feel like I'm in a pretty good place, but I do have a hurdle that's come up over and over again over the last few years. So this is what my email comes in. Okay. All right. So I have a nutrition issue and question.

1:10:59I recently got an email from Mind Pump saying that you have a nutrition plan call option. And I wanted to know if this would be a good fit for me. The nutrition part is my main hurdle, as I mentioned before. I have had a history of restricting heavily. And whenever I cut, it messes with me mentally. I've been doing your mass programs for a little over three years and I'm super consistent. I love lifting. I have no problem with that at all. I've gotten a lot stronger in the last three years and I think I look buff when I flex. So there's a little layer of fat over it all and it really hasn't messed with me too much in the last year or so.

1:11:35I did bulk up a couple of times in the last three years, but I also bulked up in weight like 10 to 12 pounds and I had started at a heavier body weight than I was used to. So my original goal was to lose body fat and now I feel like I'm ready to cut but every time I do it I come up with this issue. I recently did three in-body scans at my naturopath in the last six months and I went up from like 26.8 % body fat to 29 % body fat which is my last one in December. And it also says that my muscle mass is in the high section at like 61 pounds of skeletal muscle mass. So she said, that's great. And I'm really proud of that.

1:12:16So when I do try to cut it short lived and I revert back to maintenance because it's less stressful mentally, I'm not feeling like physically restricted. I don't really get like hunger or anything like that. It's just my it's all in my mind. So my goal is to lose 10 pounds of body fat and get in a healthier body fat range, like around 24, 25 % body fat is my goal, mainly for health. I've kind of come to like a more comfortable feeling in my bigger body, really mentally. I'm just a little bit more concerned health-wise. So I'm currently like 153 pounds and I have a really hard time with weighing and tracking my food.

1:12:52And I have hired online coaches before, including Mind Pump Online Coach. and it's just not something I'm willing to do with tracking. So I know I eat currently around like 2 ,000 to 2 ,200 calories in a maintenance and I'm really great at hitting my protein. I usually eat well over 140 grams of protein a day and I do tend to eat a little lower carbohydrate, like around 100, 120 is like my max and I would say I typically hit lower than 100. and my fat intake is usually kind of high, like 85 grams. In the past, I did the bulk and I gained the strength, but the fat along with it. And I did bulk up to like 25, 2600 calories.

1:13:38And I didn't feel like I got huge strength gains from that. I kind of just felt like it was a lot of forcing me to eat and probably had something to do with some of the body fat I gained. and I want to know if I was a good candidate to just have somebody go over like what I eat, maybe just in photos and see if they can just give me like a really simple doable plan that I can stick to. Let's see if I have anything else. And then that's it. I just had some of my strength gains written down in the last year. I tracked from December of 2025 to 2024 and I think I did really well at not bulking during that time.

1:14:16You're doing a good job. You are a really, really good job and um just so you know that there is no health benefit if you're fit and healthy and you're strong especially if you're strong you're not really going to get a health benefit going from 28 29 to 25 or 24 so there's no worry about being uh at the body fat percentage you're at especially with the muscle you have yeah in fact that some of the some data suggests it might even be healthier uh for some women um to be in the high 20s um especially as you get older but you're far from that. But anyway, my point is if it's for health, there's really no, there's no reason.

1:14:49Now, if you want it to change aesthetics. Yeah, that would be great. Yeah. Yeah. And so if that's part of it, you know, then we can definitely tackle it. So the question is, and I get it, I get the tracking issue. Um, and a lot of people don't like it. Um, and so here's the thing. Part of it comes from, for some people that they don't like to be told what to do. And so once they feel controlled, and I see you smiling there, so I'm assuming you have that personality. You know, if you're told to do something, your instinct may be to go and do the opposite or not do it or you feel controlled. Yeah, you hit the nail on the head.

1:15:23Yeah, so that's kind of a big issue. And that's a bigger issue. It doesn't just relate to food. It tends to bleed out into the rest of our lives. Nonetheless, there are ways to coach without tracking. Okay. So there are ways to coach someone to get leaner without track. And I would assume someone like you, Nicole, that you generally eat the same kind of foods most days. I don't think your diet radically changes. Okay. So if I were coaching you or if I were having one of our coaches work with you, then they would work with you based off of that and not necessarily tracking. Yeah. And so it would be like change a couple things here, take a couple ounces of whatever here out, and then work from there.

1:16:06Okay. And then you're on your side because I've worked with a lot of people like you. Um, and the, the challenge can be letting me coach you. And so as a coach, I have to, I have to work with you. I'm just going to let you in on how coaches work. Okay. I would work with you. And a lot of it would be me helping you feel like it's your idea. Because if I tell you to do something, then I know you're going to want to rebel. And by the way, I have that same personality. so a good coach is going to really work with you and help you figure it out but on your end nicole you have to submit and just say i'll just do it and not feel controlled but rather this is what i want okay now the question is can you get down to 24 yeah you totally could you've got good muscle strength you're consistent you look healthy uh going down to 24 25 wouldn't be a problem you'd be a good candidate uh for our concierge program where you just check you just check in with a coach once a month and so they they basically do the nutrition plan with you set it all up set you since you since you've got as much experience as you have already and then they just check in with you on a monthly basis and make tweaks based off of the feedback and what you're giving them and so i think that would be great um give me an idea where you're at activity wise do you do you have any idea how many steps you take a day or anything like that?

1:17:27Yeah. I take like 13 ,000 steps a day. Oh, you're pretty active. I do all, I do a three day a week, one hour, um, program from maps. I just finished, um, maps 40 plus. And I just started muscle mommy yesterday again for the, like I've done it like four times at least. And then I do, I've been doing the one day of the sprinting from maps 40 plus on my Tuesday. So I work out Monday, Wednesday, Friday, and then on Tuesday I just do like a 15-20 minute sprinting on a cycle like a bike. Okay. Yeah, you're pretty active. That's a lot of steps. So typically when I – were you doing that when you reverse dieted too?

1:18:07The steps, yeah. Yeah, okay. I've been consistent with that for years, like a decade. I have a dog and I walk her every day. Okay, so that's kind of like where you stay. How hard is it to increase from there? It'd be hard. Yeah. That's a lot. Yeah, it's a lot. Yeah, I don't think I want to do that. So the reason why I asked that is because another way to help without tracking macros is like what I would do with someone like you is we would do like a reverse diet first, which means since you're already at high steps, I'd actually take back on steps, which would already start to cause a reverse diet because you're moving less.

1:18:39Okay. And do a bulk with a smaller amount of calories, less activity. And then when we decide to cut, I increase your activity while cutting or cutting a few things out, changing a few things in the diet. Like what you told you would tell me what you ate for the day and I'd be like, oh, cool. Instead of having six ounces there, I just want you to have five ounces there. And instead of having a full cup of that, I just want you to have a half a cup of that. And I could just I could take away a few hundred calories and I could get you to move 2000 more steps. But if you're already at peak amount of activity, I don't have a lot of room to play with.

1:19:12This is by the way, this is exactly what I'm doing with Corinne right now. It's like I've told her like, hey, no going out of your way to get steps. We're in the reverse diet phase right now. So stop with the walking like crazy. I need to be able to use that as a tool to go into our cut. And right now it's just about bulking, getting stronger and adding calories. And then one of the first things that I will do is I will modify a little bit of the food and I'll say, okay, now I want you to get 2000 more steps a day. But if you're already at peak steps and you stay at peak steps, I'll tell you that, that you, that's a lever that we can't pull right now.

1:19:44And so it would be another strategy. If you don't like tracking, that's a great strategy to pull that lever. But then I got to get you to pull back right now while we reverse diet and build muscle and then go the other direction. Yeah. I don't see me pulling back on my steps just because like, that's my daily, that's just how active I am. And I don't want to give up my, I just like a two mile walk. I do with my dog every day outside in the sunshine. So yeah, I wouldn't change that. It would be the, anything you get on the, any sort of cardio equipment. I don't do it except for Tuesday. day I do, like I said, a 15 minute, it's that sprinting of 15 seconds and then a minute of rest.

1:20:18And I do that. It's not much. Is that too much? No, no, no, no, no, no, no, no, no, no, no. You know, here's the other thing too, you want to consider. Okay. Um, is you want to look at, okay, what's how much of an improvement in life quality is a three or 4 % loss in body fat. And then compare that to the changes that you would make. Uh, and is it worth it? Now, here's the thing with body fat percentage, Nicole, uh, people store body fat in ways that where someone can be at 28 % and look great. And other women will store it differently at 28 % and have to get much leaner. If you store around your, a lot on your midsection, then I don't think so.

1:21:02Yeah. So I'm all booty. Yeah. So you probably store it in a very healthy way. It's a good thing. Yeah. So, you know, okay. If you lost, if you dropped 4 % body fat, which you could go after and try, is that going to give you like, is it going to be worth, you know, is the juice worth the squeeze? Well, especially if it makes you do things like I was already starting to mention, like it starts to make you manipulate your steps and now you have to kind of track just to get 4%. You know where you would benefit from coaching? More than the diet, maybe small tweaks in the diet, but probably individualization of your program design.

1:21:37At your level, your consistency, if you were my client, and I'm talking to you and I'm hearing all this stuff, I might make a couple little suggestions with diet, but then I'm going to look at your workout and I'm going to individualize it. So you're following our general programming, which is good, but nothing beats individualization. So I'm going to look at it and I'm going to say, okay, I'm going to change this, change that. And then that would leverage your metabolism in a positive way, cause the body shape changes that you're probably looking for. That'd be cool. It would be more of a programming thing.

1:22:09there definitely would be some diet suggestions but it wouldn't be hardcore this is why i think she's so perfect for the concierge because she's got you would just be those tweaks when we meet once a month it's just like hey this is what we're gonna be doing muscle mommy here's what my weight you know these are the weights i'm using here's whatever then they would make individualization to your programming okay that sounds pretty great um i didn't know that was an option even though i listen to you guys every every podcast you put out i guess i missed that one well no we don't really we don't push and promote it it's just something that we offer to our clients as an option typically clients will go through like a pro program, get to their goal.

1:22:42And then it's one of our ways to kind of just maintain a client that now has all the tools. Like you've list, obviously you've been listening, you've been going through this. Sounds like you have a lot of those tools. And so you would be somebody who I could send right to that direction. That sounds great. As far as like my personality and matching me up with someone, I've just realized like, I'm really blunt, like full blown honesty. And sometimes I need to be kind of like pushed around. Yeah. Um, so like if someone's really like more of a meek personality, it doesn't really work out with me.

1:23:11It's just, yeah. Yeah. Yeah. So if you got someone in mind, that would be, we'll take, we'll take care of that for you. We'll take care of that for you, Nicole. Yeah. Yeah. Yeah. Yeah. Now that we know who's now, that we know who's sending over, we'll, we'll take care of who you get with. Don't worry. We'll put in the notes. Yeah. Yeah. That sounds great. Well, thank you guys for all your time. I really appreciate you. You guys crack me up every time I listen to you. And I'm really, really proud of how strong I've gotten, even though it's not like the numbers some of your live callers put out.

1:23:40It's pretty amazing. You're doing awesome, Nicole. You're doing really good. Yes. Keep it up. Thanks, guys. Okay. Have a great day. You too. Yeah, I got to say this too because we get hung up on body fat percentage. Body fat distribution makes a big difference. Like huge difference. Well, there's – Especially for women. So men generally store body fat the same, although you could have a weird distribution like a dude could store it in his hips and but for the most parts on our belly uh women if they store it uh hourglass style and there's there's muscle underneath 28 29 looks amazing yeah in many women so distribute sometimes you get hung up why should probably be down here and then for health purposes if you're fit there's no difference no it's not gonna make a difference especially with good muscle and so you know she reminds me of one of my last clients that I had.

1:24:29In fact, I still was in contact and helping her for a long time, even while we were doing this podcast. And she was always asking for the next percentage, and I was constantly reminding her. I said, you look great. You're in great shape. And it's like you want this next 4%, but what you have to sacrifice to get that next 4 % is not only will you not be any healthier, arguably you'd be less healthy to get to that next 4 % that you're talking about, But then you're going to have to like just – you're not going to be able to enjoy that. You love to go out with the girls every once in a while and have a glass of wine.

1:25:02You love to do these things. Those are great, healthy, balanced parts of your life that you have found a way to keep yourself in a healthy place, strong and fit. And to ask for that, the sacrifice. And I can hear that in her voice like, I don't want to do that. I don't want to – it's like, well, then just okay. Then you're doing great. I believe that if you look shredded, your life is dramatically better. It's not true. No. It doesn't change that much. To go from unhealthy to healthy, big difference. Yeah. Well, I'm glad she was interested in kind of changing up her training because a lot of times just focusing on that is going to take you so much further.

1:25:39You get what you want. And then, too, you got all these new abilities you didn't have before. That's what I would have done with it. If she was my client, just from talking with her, I'd be like, I'm going to work on programming with you. Yeah. That's what we're going to focus on. Have fun with it. That's it. Our next caller is Alex from Massachusetts. Hi, Alex. What's happening? Hey there. So nice to meet you guys. Yeah, how can we help you? So I am in my second postpartum. I had two babies kind of back to back. They're six and a half months apart. Prior to having kids, I focused on my fitness for like two hours a day.

1:26:10Loved running, did five half marathons in a year. And, you know, I've kept my nutrition pretty consistent while having my kids. but I just haven't, you know, focused on fitness. So I'm kind of coming out of that fog of my postpartum, really looking to get back into fitness again. Just wanted your take on, you know, what should I change and how do I really start this process? Thanks for calling in, Alice. When you were running, were you also strength training or just running? So I was doing both. I definitely did more running than strength training. I just really fell in love with it. It was kind of therapeutic for me.

1:26:47So majority of the time I definitely was running with probably like short, you know, 20 minutes strength training every now and again. Well, I'm really glad you called in. So there's a couple of things you did. The, the, the majority of the work is before you get pregnant, which you did, you were fit, you were exercising. That makes the biggest impact. Here's the other thing, Alex, that you're not describing here to people who don't understand. It's a lot on your body to have one baby. It's a lot, a lot to have two babies within a year of each other. It's a radical change on the body. And a woman's body doesn't fully recover for probably two years.

1:27:30And so you were six months later, boom, pregnant again. So I can tell you this, you're going to do fine unless you push it, unless you're not patient. You got to do less than you think and assume your body's not the same for probably two years after your last child. Yep. Okay. I'm about a year. So she's about a year and a half. I have two kids. I have a son who's three and my daughter who's a year and a half. So you're getting there. Yeah. Close. Yeah. So I, I feel that fog kind of lifting, right? Like it's, you know, my independence is coming back a little bit. I'm feeling like, you know, I'm ready to go.

1:28:07I want to get that endurance back. but obviously my nervous system takes a lot of shots during the day so I'm just trying to be realistic about really what can I accomplish are you open to flipping the focus at this point in your life right now on more of the strength training and less of the running where you're currently at and we can always pick more of the running up later on yeah I mean I think you know I definitely have muscle that I have to rebuild. And I know obviously strength training would help me get there probably faster than just running and being able to focus on different areas of my body.

1:28:45Because I'm sure if you guys have your young kids, you're using a lot of muscle to take care of them. So I'd love to kind of rebuild that. So for sure. It's also, so that's all true. And then also it's the amount of time it takes to run long distance versus how little strength you need to do to build your body and strength back. We could literally spend 15 minutes a day doing one or two exercises for your body that is going to do wonders for getting you back to feeling like your normal self, where the running for half hours to hours at a time is a lot of time, and that's a lot, and for very little return in your pursuit.

1:29:28I hate running postpartum. It's the worst because it's high impact. your pelvic floor muscles need to get strengthened. The recruitment patterns need to come back. You need to strengthen your body. Activities, everything. Yeah, you do that impact and you're going to find issues with your pelvic floor, either through injury or other things that happen when you bounce up and down after having a baby. And so I don't like, I never liked running postpartum until we did a nice bout of correctional exercise. and so uh we have a program that's perfect it's called maps starter i'm going to send that to you don't worry i'll send it to you and it's going to feel basic it's going to feel easy that's the point i want you to focus on bracing your core i want you to focus on connecting to your pelvic floor while you're doing these exercises uh like you're doing kind of a kegel while you're doing your movements to strengthen the the the muscles that have changed uh in terms of the recruitment patterns and a map starter is a good three months nice so do that whole program for three months after map starter you're gonna do maps 15 okay maps 15 is another three months after that if you feel good then you can move to something like maps anabolic awesome okay now the entire time your body's gonna change so i don't want you to think like oh i'm doing this basic thing nothing you're gonna see your body change fight the urge to do more than the program because you're gonna to start to feel good which is a good sign and then you're gonna be like i want to do more this is a lot of the opposite of your natural tendency especially being a runner uh going into this really slowing down and like using tempo as your friend here for like really slow wraps and like focusing on that tension control and connection and so if you can do these wraps super slow pace with that that's gonna move you so much further towards now feeling like yourself again and able-bodied you.

1:31:29I'm a big fan of pushing the stroller and going for a walk, just no running. That's it. That's what you do for more activity. If you've got the ability to take the kids out, go for a nice walk, do stuff like that, but stick to the strength training protocol. And if you are somebody who does have good discipline and you pride yourself on that, similar to my wife, what I had to keep telling her through MapStarter is, this is perfect, this is enough, you don't need more, just keep trust me i know what i'm doing and so she kept telling me i'm ready i'm ready i feel good yeah and so uh yeah you know be that person in your own ear if you or find somebody to be that person in your ear to tell you that as you go through this process just like sal said follow that out you go starter all the way through as it's laid out not more than what is in there then you go from there to maps 15 as it's laid out not more from there and the only thing that's more is walks.

1:32:22You can go take a while. I'm all good for that. But you do that. Focus on hitting your protein intake and nourishing the body right now. And you'll be back in no time. Are you nursing? Are you not? No, I'm fully weaned off of it now. So body's back to just me for the first time in quite a long time. Good. Do you take creatine? I do. The past, I would say two months, I've taken it consistently. Good. How many grams a day are you taking? I'm doing five right now. Yeah, try 10. Okay. Try 10 for the brain. Break it out. Okay. Break it out. Two doses. So, yeah, that'll be good for brain. And then do you hit your target body weight and protein?

1:33:02So that's been my main focus. You know, I know I'm eating the kids' scraps right now. Like I know I need to, you know, focus a little bit more on getting what I really, truly need to fuel myself for these workouts coming up. Yes, yes. And that was something I wanted to ask you guys, too. I don't really have like a weight target, right? Like I don't necessarily feel awful right now. You know, I just want to build muscle. So should I kind of hit that protein for the weight that I'm currently at? Or do you think I should try to increase it a little bit? Where are you at right now? Yeah, how tall are you and how much do you weigh?

1:33:35So I'm 5 '4 and I'm 135. Yeah, that's fine. Yeah, 130. Yeah, 130 grams of protein. Yep, that's a good target. Yeah, here's where you go. 35 to 40 grams of protein, breakfast, lunch, and dinner, throw in a shake, you're done. Yep. Yep. Perfect. Like you said, hit that consistently. That paired with Starter and the programs, that's what's going to get you there. I'm going to warn you again, Alex. If you follow our advice and you start hitting the protein targets and you're following Starter two to three weeks in, you're going to feel like Superwoman and you're going to want to push it. You're going to be like, I know he said this, but I feel amazing.

1:34:08I'm going to get after it. And that's where stuff starts to break down. So just follow it. Just trust it. And you'll see. Your body's going to respond. You'll feel amazing. it'll be a perfect progression goals to do as little as possible to elicit the most amount of change that's what you're doing just as little yeah and i am home with my kids i'm a stay-at-home mom so i know a lot of my energy also goes there so i need to and i think i'll have the same problem as your wife trying to slow myself down but yeah do you have uh do you have weights at home yes oh you have you know like a full gym set up my husband and i oh that's awesome yeah starters easy too you just need a physio ball and then you're done you got the rest of it you're good yeah nice okay yeah yeah cool you're gonna do great good job you want to check you guys you want to check in in like three months awesome i'd love to i appreciate you guys so much and you guys have been a great podcast it's been nice to listen to you guys and have you know realistic you know advice for where i am in my life yeah good we'll have you on in three months and then based off that we'll send you another program so you don't have to get it right okay all right awesome all right we'll see you then guys you got it see ya bye-bye i'm glad you called in yeah it's uh um i i've been speaking to this a few times now on the most recent podcast but there's so much misleading information to women who've had children and it comes from these fitness uh fanatic influencers that are like i just had my baby six months ago look at me no it takes a while dude it takes way longer than they communicate and then if you have babies back to back which six months is back to back yeah uh that'll do a lot for the body to go through and your pelvic floor muscles really get affected okay not just from the delivery but just from the stretching and the the growing baby and so this is where you hear the you know women will say things like oh i do jumping jack and i pee myself or whatever running postpartum terrible strengthen your pelvic floor first before you go run because that's an injury waiting isn't uh corinne working on a postpartum guide right now yeah yeah awesome hopefully it'll be out soon our next caller is sarah from tennessee hi sarah how you doing sarah hello Oh my gosh, this is so awesome.

1:36:07Thank you guys so much for all the awesome content. You guys have taught me so much. Okay, so my question is, how can I safely fast without compromising muscle? I've been an athlete my whole life and I've actually been doing Jesse Hilgenberg's programs. Well, I found her 16 years ago and so I count my macros and all that. but I'm not super religious about it. I mainly track my protein, but I will say when I track macros, I do much better at like actually eating all the food I need to eat. Um, I used to fast once a week, um, kind of more for spiritual practices. But then as I've gotten older, I've become more concerned about losing muscle mass.

1:36:57And I do feel like my spiritual life does better when I have some kind of fasting in my life. The last time I did a fast, I mainly did like, it was gross. I did. I wanted to get all my macros. So like, I basically did like oil, like I would drink protein shakes with like oil or juice in them. I mean, I did the trick. But if you guys have any tips for me, I would welcome anything that you guys have. Yeah, this is a great question, Sarah. Are you Christian? Yeah, I am. Okay. If you're fasting for spiritual purposes, right, which is denying yourself, denying the flesh, and you're trying to circumvent that with, but I'm going to do this thing over here to not lose muscle, then don't do the fast.

1:37:48Yeah. Yeah, I get that. If it's a form of submission, you know, God knows your heart. And so from a spiritual perspective, if it's for spiritual purposes, if you're worried about the muscle loss and you're trying to hack it somehow and figure out how to get around it, it's like, you know, it reminds me of it's like teenagers, you know, not having sex, but doing everything else. Because they're like, well, that's, we're not supposed to do that. So we'll do this other stuff. So my advice is don't fast. um but if you're doing it for fat for spiritual purposes then just then just do also and honestly it's not going to make that well as i say that's the also sir keep in mind if you are six days a week you hit macros lift weights do your thing one day of fasting you are not losing muscle you're not losing muscle yeah you don't have okay if you if you hit if you hit macros especially your protein intake uh let's say you don't even hit all your macros but you hit your protein intake consistently through the week and you're lifting weights you're fine you are fine to not eat anything and have nothing but water all day for a day and you're not going to compromise muscle you will not you'll be just fine you'll be totally fine yes so there's nothing for you to worry about uh from that now if you rarely ever hit protein intake and miss macros and then you also add a fast on there then okay then we but it's not the fast fault i'd say it's more because you're inconsistent with hitting macros and your protein the rest of the week that's that's really doing the damage so that's where you as long as you're consistent and doing good with that the fast is fine and maybe that's how i would decide if i was going to do a fast on sunday is like i or whatever day it is it's like hey i did really good this week i got my lifting in i hit my macros you know what now on on sunday or whatever i'm gonna fast like that's a great idea not a great idea if you're inconsistent with your eating instant there's also other ways to fast too i mean you can fast from food you can fast from electronics that's right you can fast from gossip or whatever there's other ways to fast if you're doing it for spiritual purposes.

1:39:47That's right. That's right. Yeah. I definitely feel like fasting from food is like, it definitely helps me feel more grounded. I've done water fast too. And I felt really grounded for the rest of the week. And I'm very disciplined with my, well, I'm disciplined in general, but I really like, like hitting my macros. I like getting those goals every day, but I'm glad to hear that. It's not really going to make that big of a difference because as a woman, I will say that you guys constantly telling us that, um, you know, we don't need to be over training and under eating that has really impacted me a lot.

1:40:27And my hormone levels have been so much better since I have eaten consistently. And the week before menstruation, when I'm normally like insane it has completely like alleviated that so i think there's like a fear here of like okay if i take one day off a week am i gonna be insane because i can take that one day off you know yeah no you're gonna you're gonna be good sir especially if you're really good about doing the other stuff the rest of the week you're gonna be good in fact you're gonna get great benefits from it and if you do feel if you do feel like it's not great then then i would say try other fasts yeah you know because everybody's a little different but i think you'll be all right yeah i love fasting from tech i think tech for a day no tech no phone and no such a such same here because i could fast from food way easier yeah stay away from the news all that stuff i think that stuff is just as nasty and dangerous for us and awful for us and such a good practice to do it's also harder for me yeah yeah i i will say i'm a stay-at-home mom and i have the privilege of like we have a landline because my husband is like you're never i cannot reach you on your phone because my phone's normally on airplane mode right love that good for you yeah i'm definitely in my own world here that's good that's a good thing i like that i like that yeah yeah you'll be fine though sarah if you're the fat fast one time a week especially if you're hitting protein throughout the rest of the week you'll be just fine okay i appreciate your input thanks guys.

1:41:58Thank you. Have a good one. Bye-bye. It's so important when you ask somebody why they're fasting, you know, fasting for fat loss, bad idea, fasting for whatever's bad. For spiritual purposes, there's lots of value, but then you got to be again, by the way, I'm not speaking out of this cause I'm perfect. This is the same struggle I have. You'll do something for spiritual purposes, but then what you'll do is try to control it and it loses its value because you're not justifying it somewhere else. It doesn't need to be, you're not giving it up. You're not going like, this is for you it's like well i'm going to do it but i'm going to control these levers so that i don't lose muscle so that i and like you brought up fasting from electronics uh if you gave me the choice i would fast from food because electronics is way harder for me yeah so i know that that would be the one that probably right which is even more reason why if you're doing it for spiritual reasons that's the direction you go so i think anybody who knows that they have a vice or a draw or a pull to something especially something worldly and you're doing it for spiritual reasons it doesn't have to be food food food is just what what it was hundreds of years ago it was so popular it's like there's so many things today that you can just be like but there's it's just supposed to be to interrupt you know what your normal daily routine is and so you can focus on you know higher things there are two ways this gets manipulated spiritually one is the person who wants to restrict their food and so then they use the fasting for spiritual purposes as an excuse right right i'm doing this for spiritual purposes but really deep down it's so i can starve of myself then on the other end you get the like i'm gonna do this thing but maybe it's the body builder the fitness enthusiast but i'm gonna drink amino acids all day and protein shakes all day because that technically is liquid yeah and i don't want to lose muscle and again you're losing the really losing the reason why you're doing it in the first place i mean our space has done a poor job of like having those type of articles out there and things to scare well and not to mention if you if you are good with your lifting and consistency with your macros during the week I would argue there's nothing but good benefits for that day of fasting.

1:43:51You're not going to lose muscle. I remember when I thought the same way too, though. I remember I thought I fucking went two hours without panic. Yeah, let alone a day. So I get it. I totally get it. But yeah, it's not true. Our next caller is Natalie from Oregon. Hi, Natalie. How you doing, Natalie? Hello. Nice to see you all. You too. How can we help you? Yes. Yes. So I have listened for about two years. I have done two match programs, anabolic twice and performance once. And what I would love help with is having a successful cut, losing that last 10 pounds, like those hardest last 10 pounds.

1:44:31So I've listened to your advice over these last years and I've actually reverse dieted. I'm on my third reverse diet. So I've bulked three different times and about to start my third cut. And especially the last one that I tried, I just feel like, well, not feel looking at the data. All I did was lose what I had gained during the bulk. And I really wasn't much leaner. I paid attention to my measurements for that. And, um, my daughter's in the background. Um, and I, I just don't think, I think I really just lost about what I had gained. I think that I, my body is amazing at adjusting. And so when I cut calories, my body real quick is like, all right, this is our new maintenance.

1:45:15Awesome. And, um, my timeline is on May 31st is my sixth anniversary and my husband and I will be going on a belated honeymoon. So we got married during COVID in 2020 and we've never been anywhere together. We haven't, well, we've been to the beach together, but we haven't traveled on a plane together. So this will be our first trip. My mom's going to watch our daughter and I would love to feel confident in a bathing suit for this trip. Yeah, congratulations. That sounds like a lot of fun. This is super common, by the way, not just for normal people, even at the competitive level, these people that do this professionally where they bulk up and then they cut down and they basically lose the muscle that they built up on the bulk.

1:46:01And a lot of that is due to too aggressive of a cut. In fact, you were probably doing even better in the bulk and the calories that we cut down to and or the activity. Because typically what tends to happen is they get motivated in the cut and they increase activity like crazy. They cut the calories so they can see the scale move really fast. And what ends up happening is they lose as much muscle as they did fat. When you did the reverse diet, how high did you get your calories to? so right now so right now i'm eating i two well i attempted 2 ,900 last week and my waist started to go up a little bit i've been like creeping up there so i'm i'm backing down to 2 ,800 so that's great that's good that's good my goal is just to not have my my waist go up much but when i bulked over the spring last year and then cut i went up to i went right up to 2 ,800 and i think that was actually too much.

1:46:57So when I did my first cut from 2 ,800, it was to 2 ,300. I did that for four weeks and I lost one pound. So I think because it wasn't my maintenance, I didn't actually know what my maintenance was because I was gaining, my waist did go up. It was too much, I think, that first time. But I do think I've gained more muscle and did it more slowly since that time. So now right around 2 ,800, I'm hoping is my maintenance. I feel like I need a little more data. Natalie, I want a little bit more context. You look pretty lean in your shoulders and your arms. What's your body fat percentage at? No clue.

1:47:35I've never done a DEXA and I haven't had a picture in like 15 years. How tall are you and how much do you weigh? So I am 5 '3". I weigh about 131, 132 pounds. I would guess I'm around 25 % body fat if I had to guess. Okay. Yeah, you're probably pretty lean. Yeah, you might even be lower based off of your shoulders and arms. It's hard to tell, but I can see your delts. I can see your arms. Typically for a woman to have that, you're probably low 20s. Yeah. Which here's what happens. If you're in the low 20s and you're building and you're strong, you're reverse dieting, it's this game of mini cut, mini bulk to get down even leaner?

1:48:19Because once you get down to like 22, 21 for some women, for a lot of women, the body starts to fight it a little bit and not want to go. And so you kind of have to play this game and it just takes a little bit of time. How are your lifts? Because you said, I've seen your email, you ran MAPS Enabolic, MAPS Performance. How strong are you? Can you give me an idea? So not strong compared to a lot of the women I've heard call in, but I've made improvements so yesterday i did my squat was my last four reps were 145 that's great i did a sumo deadlift of 195 this is great incline bench 75 and yesterday my overhead press was 65 four sets of four you're strong yeah you're doing you're doing you're really strong natalie how many how many steps do you take a day do you have any idea what your activity level looks like Yeah.

1:49:11In a week, I average about 8 ,500. Okay. Is that like you going out of your way to walk or is that just kind of your normal activity? I definitely have to put in some effort to get that. Sometimes I'm just running in place in my house at night because I was living in Oregon in the weather. I mean, I have a pretty good guess of where I would want you and I think you would just, but here's the temptation you're going to have because you have a thing coming up and so you're going to want to push it. I bet hitting around 2 ,600 to 2 ,700 calories, trying to hit 10 ,000 steps every day and maybe switching the MAPS program to a new one that you haven't done yet.

1:49:48And you're going to see - You get a nice slow change. You're going to get a beautiful slow change. You're not going to have to cut calories aggressively. You're not really trying to reverse diet anymore. You're just kind of landing in this. And what that will do is this. If I can get your steps up two more thousand steps a day, I know I'm going to increase a little bit more activity and burn just a little bit more. If I switch the MAPS program, it's going to be novel. And there's going to be periods of time in the next two months where you're in a little bit of a deficit. So you're going to lean out a little bit.

1:50:16And sometimes you're going to be in a tiny bit, maybe of a maintenance surplus. And so you're going to build a little bit. And what that'll do is keep you from losing any muscle. Maybe we even gain a pound or so during that time, but leaning out the whole time. If we just hover there, you, you, it sounds like you're in a really good place when you eat those 28, 2900 calories right now. How do you feel? Do you feel like you're stuffed? Do you feel satisfied? how do you like that amount of food i like it oh yeah see i i like you're doing good you you're you're probably really and and the scale can get in your head of like it's not really moving but change will be happening if you increase your steps to 10 000 steps a day you just focus on trying to stay strong land around that 2700 calorie range or so don't dip below 2600 that's kind of your mark 26 to 2700 range and just stay consistent i think you have a nice change you're gonna lean out and you're gonna build muscle at the same time yeah i wouldn't do anything dramatic uh you're strong your body weight is good i would guess your body fat percentage is good we're looking at building and losing a little bit over time uh programming i love what adam said with programming let's get you strong so like a uh maps you can do like a power lift muscle mommy strong all three of those programs would probably be great yeah i think that would be that would be the best advice and your energy probably is good i'm assuming energy sleep libido feels good your hormones feel balanced sleep is the one but i'm have a four-year-old and i'm 44 so so on i don't always get seven hours but i'm in bed a good amount of time sometimes i'm awake yeah you look i wouldn't have guessed your age by the way you look amazing i think what adam said is exactly that's exactly you right you're uh i mean i feel like i kind of have a body type similar to this where when i when i cut too aggressively i just i lose weight but i lose muscle right off i do better in this kind of maintenance or surplus i have to be eating enough to keep that muscle on my body otherwise it just comes right off with the body fat and so i can drop weight on the scale but i lose them and so i do much better staying closer to my maintenance and leaning slowly than I do trying to aggressively.

1:52:30Not everybody's like that. I've shared on the show, and I don't know how long you listened, I had an ex-girlfriend that was the opposite. She could starve her body, train like a mad woman, and never lose any muscle, and she would slowly lose body fat. I'm different like that. I lose muscle really quick if I don't stimulate it. I don't feed it like what it wants. And I think you're kind of like that. I think you'll do better in a closer to maintenance calorie range. so hovering around that 26 2700 and then just try your best to get 10 000 steps in a day really make that your new average of like if you if you do this good and you stay consistent by it's may when's your trip may 31st it's in 17 weeks i just checked so yeah oh yeah you could drop three percent body fat yeah by then which which you'll see oh god yeah and you'll and that's it sounds slow but you'll be you'll keep muscle if not build something and if we do a really good job of this you drop down the 26 27 and we don't see major movement on the scale the scale doesn't really looks different yeah the scale shouldn't move very much it should kind of maybe a pound or two but like it should kind of hover around there and that that tells me you're having this beautiful exchange of sometimes we're in built a little bit of a buildings phase sometimes we're in a little cut and you're having a nice little exchange so that you you don't want to see any dramatic drops uh or or increases but you shouldn't see an increase if you're already up to 28 2900 calories and you come down to 27 seven.

1:53:52Okay. Cause I know the biggest thing I'd like to see is my waist. Like, again, I know I'm comparing myself to like my old self cause I've lifted for 20 years, but I haven't always done proper strength training with good amount of rest time. And so looking at like measure and I'm had a kid, but looking at measurements from like 10 or 15 years ago. And it's like, my waist is just staying right around that 27 inches. And I just, I want to see it get a little, I think, I think this way it'll do that. If you want to add something, add like the stomach vacuum exercises that we talk about, that'll help that.

1:54:24That'll help strengthen the core, which will draw in the stomach a little bit. It's a TVA exercise. I haven't heard of those. Okay, we have on our Mind Pump TV channel. I'll have Doug send you the video. So I'll have Doug send you over the video. Practice those throughout the day. These are great for working on those internal muscles that will draw the stomach in. And that will actually, a lot of times, will make someone's waist look like it's half an inch to an inch smaller just by getting stronger in the core areas. Doing that with the advice I'm giving you, I think you will see and feel a difference within 30, 45 days already.

1:54:58But stay the course. Stay the course. You're doing great. You are doing great. You're eating almost 3 ,000 calories a day. Yes. You're really strong. Yes. You're doing really good. Yeah. I think your body does better fed than it does cutting. That's what I think. And now it makes sense. You've been lifting for 20 years, albeit maybe not as good. Not nearly as. with very long, like year long breaks in the middle. Fine. I was all in or all out. Fine. But my point is, here's the problem. Someone like you who's been doing it for a while and you're strong already, you're lean, you fit, you're feeling good, you're eating, your metabolism's humming, especially for someone your size, that's a lot of calories.

1:55:36If you push too hard in any direction, you're going to get negative results. Yep. Okay. Like you go too hard in any direction. Yeah. You're just not going to be happy with the results. Yeah. So the best bet for you is exactly what Adam said. You drop 100, maybe 200 calories, and you walk a little more, and then watch what happens. By the time you're ready to go, you'll see the change. Okay. I will give that a shot. Yeah. You got it. I'd love to hear back from you in about 30, 45 days too, I think. Do you have muscle, Mommy? No. I do work from home. That's fine. Work out from home. That's fine.

1:56:11Yeah, you can do that from home. Yep. We'll send it to you. We have a home program. Okay, great. That sounds good. Thank you all so much. All right, now we get. Bye. Bye. I can always tell by the delts. Yeah, yeah. So as she's talking, I'm like, you look like you're pretty lean and muscular. Yeah. Yeah, so we'll see about that. Yeah, and great numbers. Strong. Yeah. Very strong. And health, great metabolism. 28, 2 ,900 calories. And lean and fit. Yeah, yeah. It's not like she's doing tons of exercise. You know what? I'm telling you right now that she has, like this is me where if I go real aggressive on a cut, I'll drop weight on the scale.

1:56:43Yeah, yeah. But then I lose muscle as fast. So it's like, I've gotten leaner by increasing my calories. I'm like that too. Yes. I do better at just kind of staying fed. If I stay fed, uh, and, and hover around maintenance, that's enough for me to lean out slowly. And I just don't do good in real cuts. You know, it's like, I think, I think every body type is a little bit different. I think understanding that the client and how they are, the advice ends up being different because if you're somebody who has a really hard time, uh, building muscle, then, you I feel like that same person has a really easy time losing weight on the scale, but then the muscle comes right off with it.

1:57:19Yeah, Justin, you have to starve yourself. I guess so. Yeah.

1:57:25Look, if you like the show, come find us on Instagram. You can find us at Mind Pump Media. We'll see you then. 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. With 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.

1:58:11The 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.