2799: The Ultimate Showdown: Which Modality is BEST For Fat Loss and Muscle Gain?

27:42What movie is that? Super bad? Is it super bad? What movie is it where the kid's like, yeah, Well, that's where he draws all the dicks. Yeah, yeah. So, That came later. That was when I was a teenager and I was just bored. I was in the DMV class, especially it was driver's ed. You're in there and I'm like, oh my God, this is so boring. You're probably really good at drawing those. Oh, yeah. Yeah, just all the little details. Wow, bro. I still like the color. When Max has projects where he has to color, I always do it with him. Really? Yeah, yeah, yeah. I hate it. Really? I hate it. Oh, it's such a like - My wife will color with the kids all the time.

28:17It's like satisfying. It is. Yeah. It's meditative for sure for me. That's why my wife does it. I used to draw when I was little though too. Did you guys ever draw? I actually could draw. I wrote stories. Huh? I used to read stories. Yeah, I was better at drawing. I wrote all kinds of crazy stories. You know what's crazy? It was, I was good. I'm not anymore. Yeah. So my mom has like a whole bunch of stuff when I was like in elementary, junior high, even all the way to high school where I drew a lot of really good pictures. And I've tried to sit down and draw again. I was better as a kid than I am now.

28:47It's because of the drugs. it's stupid speaking of speaking of which you're bro i'm telling you right now dude i i this is like i don't even know if this is a condition can we say the moodies can we just say being moody is a condition can we say that i would say that's a condition yeah because because because organifies happy drops have cured more of a characteristic adam's moody it's the new tagline organifies happy drops cures moody just balanced you out gets rid of the moodies if you come in eat that? I'm like, he's going to be, he's still going to get mad. It's like candy. That's why it's like candy.

29:20It's nostalgic for me. Well, Hey, no, all joking aside, try it with your wife. It's if you look up, Doug, you can look this up. Saffron. It is like one of the most studied ones. It is a natural SSI. It will naturally raise serotonin in your system by re by, uh, inhibiting to a extent, the reuptake of serotonin. So when your body really releases serotonin, it'll absorb a certain amount of it back up. And so SSRIs are drugs, right? And what they do is they reduce the reuptake of increasing circulating serotonin, which gives you the calming effects, the mood-lifting effects, all that stuff. Saffron is a, let's see, it's a, well, potential SSRI alternative, although it does increase serotonin levels, which, so they're calling it a natural SSRI.

30:06I wonder if I sneak this in my youngest breakfast. Is he moody? Yeah, he's so angry in the morning. Really? What is, like, serotonin, melatonin, like, what's the, is there an inverse relationship? Are they connected? Like, if you have low levels of one, does it tend to affect you? Wow, what a great question. What made you ask that? Well, I was just thinking about, like, what I've been working on with my supplementation at night, getting better sleep, all those things. Like, if there's, like, some sort of inverse or - Too much melatonin can cause a depressive effect. Yeah, and so I was wondering if it would - Yeah, but there's probably, I think there's a connection.

30:40You should look that up, connection or relationship. There you go. I think super high, like if you were to take a bunch. A direct precursor product relationship with the brains. Yeah, pineal gland converts. Oh, there you go. The pineal gland converts serotonin into melanoma, melatonin, especially in the dark. All right. What a great question. Third eye. Look at this guy. You're reading stuff, not even talking. No, I'm not. There you are, dude. You hide it in your car magazine. All these supplements are kicking in. Benefits of not knowing much, you know what I'm saying? You got a lot of questions.

31:10Shut up. Shut up, dude. dude hey listen i gotta i guess so uh you know we did the whole thing with with scott with uh yes um that was it's been so good for our staff and our families and that so the newest one for me uh i bought the three jars we actually haven't even found i haven't done that yeah so i bought the three jars haven't implemented explain that again well so it's uh save uh invest and um a give so those are the three jars it's like so what i asked him was because some of the the money stuff like his like gigs that he teaches is kind of more towards i'd say your guys's kids age that's like max isn't quite at the age yet where he can understand for jobs yeah paying for jobs like where he's so he's i'm like so how can i start to introduce it and he he told me he's like three jars there's there's save there's invest and then there's give and then uh as you know as you get him to do little things that you and he or he gets gifted money like you can teach him how to separate and all that stuff.

32:06Well, he's, he's accumulated quite a bit of money over, you know, the last, you know, four or five years or whatever, just from like tooth fairy birthdays, things like that. And so he's up to like a hundred and something bucks. And, uh, you know, we're like, okay, we're trying to start this. And so we're at the gate. He's just like, I want to buy this Lego. And Katrina and I are part of this is like, okay, Hey, what we need to do to help him start to learn this relationship is just when he wants to buy something like this, like, let's help teach him how he needs to save for it and use his money or work, whatever.

32:36And so unless it's not his birthday, right? So there's no reason. It's just a, it's like just a hundred dollar Lego. And so Katrina's like, okay, well, let's, let's see how much money you have. And, you know, so he's got like, he had like 110 or something. And the Lego was like 105 or something like that. And so he's like, awesome. I have enough. Like, let's go buy it. You know? And I'm like, oh, I'm like, okay. I said, well, if you do that, then it's going to be a really long time until you can get another one. He's like, I'll just figure it. I'll figure out how to make more money. And I'm like, okay, so this is our first, I have no idea how this is going to go because we literally just spent all of his money already that he had already kind of saved up on his first Lego.

33:13So I'm really interested to see. Oh, I'll predict. I'll predict. Your kid is not impulsive. I think he'll be perfectly fine. Yeah, it'll be interesting. He's really good at like waiting and working. You've told me, you've put things up and said, I can earn this. Yeah, yeah. Whereas my, so my daughter will, if she sees a toy she's supposed to get by getting so many stars. Yeah. I mean every day she's gonna cry for it even though she knows she only has got three stars so some kids are a little bit more yeah it was funny like don't do this with because I told you guys a long time ago with Everett like he had this monster goal of trying to get a pinball machine you know when he was young and I was just like those are really expensive buddy like I mean I love that you have like a lofty goal but like let's do like smaller but I was like you know know if you want to start saving and we kind of went through that whole process and he got pretty far to the point where it was like a quarter of the way there and i was like oh but i'm like once you get to half you know i'll start kind of matching and then but we we never got past that quarter and so it you know he learned that process and now it's like okay i'm gonna start everything now is like a smaller goal and he's like an achievable thing yeah and he's gonna build off for that but like he had to kind of go through the pain of that that's why i'm like that and that's why i'm letting it go this way because i'm like it's going to be a long time before he can save a hundred dollars again like i'm like maybe we should get like a small no i want that one i'm like okay maybe one of his uncles in here will give him a hundred bucks when we first were starting to try and teach him how to like make money like he was a little bit younger and all he could do was color and so and he's all the family is such a sucker so he colored 20 bucks I sold 10 bucks, 20 bucks, sold all the grandparents.

34:53That's how part of how you got that money. So my wife and I, we're aligned on a lot of things. But one of the things that we can work on is when it comes to giving the kids money for jobs, we're so ridiculous, bro. They'll do a job and it'll be like 50 bucks. What? Yeah, dude. They do the trash, it's like$50. For the teenagers. It's for the teenagers. Well, we had a - But it's like, they'll do something like, my daughter will cook dinner for us one night. And this includes prep, cooking, cleaning up, or my niece will break down boxes and do something else. So it's like a job that'll take two to three hours.

35:29Oh, hey, that's not bad. It's like 50 bucks. Hey, cook, clean, and prep, all that. You think 50 bucks is okay for that? I mean, it's a little high for a kid just because it sets the barcode out, but that's not crazy. Okay. All right, I feel better. It's not like taking out the trash for 50 bucks. That's ridiculous. I feel better, though. Because, I mean, just the hourly on that alone, you figure a minimum wage would be almost that. Okay, so I did that math in my head. Yeah. But I'm also like, you're not getting a real job, though. No, no. This is your dad. No, no. You should have done it a little cheaper, but I don't think that's so crazy and egregious.

36:01You know what I thought was egregious that we did that we got screwed in? Max went through this phase just like a month ago where we lost hella teeth. And I just don't have cash on me all the time like that. And so we had some couple dollar bills laying around for the first few. You did Bitcoin? Well, no. You did like a hundred? Well, no, it was a 20, but it was just like, because we, yeah, it was like a one, the first one was like a$1 bill or a couple of dollars, you know, that we had laying around and then we had like no singles. I'm like, I have no, we have nothing. I had nothing. Too fair inflation.

36:29I had 20s and hundreds at the house. That was all I had. And like, and it was late at night. It was like eight o 'clock at night. I'm like, how am I going to go get any small bills? And so, yeah. So he did get one tooth for 20 plus. Yeah. I remember the first time I got paid by my parents. We're old school, right? So you just did work with her. But when I was maybe 13 or 12, I think it was 13, I used to go to work with my dad all the time, probably since the age of eight, where he would take me in the summers to work. But I didn't really work. He was just, now looking back, by the way, this gets me choked up because I'm doing that Better Man thing at the church and we're talking about our dads.

37:05And I'm having all these realizations. My dad, the way he connects, because he didn't really connect with his dad, but the way he connected was the way he learned how to connect, which was through work, okay? Now, as a kid, I just thought my dad was taking me to work. Now, as an adult, while I was talking, I'm like, this was my dad's way or attempt at connecting with his son. He would just take me to work. So eight years old, you know, every summer, I'd go to work with him. And as a kid, you know, really doing anything, he'd just grab me the hammer, grab me this. Yeah, yeah. And I'd go play outside or something like that.

37:33But right around 13, I could actually do some work. and there was this first summer when my cousin and I went to go work for my dad and my uncle. And we were legit like mixing cement, you know, carrying the buckets of sand in, you know, cleaning the tools or whatever. That summer, I remember that towards the end of that summer, I'm in the work van with my dad. And you know, by this time I'm working, so I'm exhausted or I'm sitting there. And my dad, you know, he looks at me and goes, so little. I'm like, yeah. And he goes, he gave me a cat. And I didn't know what to do. He gave me this wad of cash.

38:02I'm like, no, I can't take it. He's like, no, no, you earn it. And I took this money. and i bought a bike i bought like a bmx bike oh yeah yeah but i'll never forget like he gave me this i didn't expect it yeah yeah and i i did i wanted to give it back to my dad i'm like i can't i can't accept this or whatever oh wow i took it and it was yeah i don't think i i don't i'm trying to remember i think one summer but most all the times that i went to work with my my my dad i didn't get paid it was like that was just like coming yeah coming to work type of deal with me yeah i didn't start getting i didn't start getting paid till i until you had your own job yeah till we figured it out like i figured out the the lawnmowing gig i used to have to mow our own lawn at home.

38:36That was part of chores. How old were you when you started doing that? Were you 13? 14? And you were just doing the neighborhoods? Yeah. My buddy and I both did it together. We made flyers and our moms... Like photocopied flyers? Yeah, yeah. A &J Lawn Mowing Service. Oh, you had a company name? Of course you did. I didn't have an LLC, but we had a name. You know the irony of that? Do you have a logo? Yeah, of course. That's so Adam. And you know, the logic was that, like, even though we never made the yellow pages, it was like A and J would be on the first in the yellow pages. Oh, my God, bro.

39:10You were like that back then, aren't you? Yeah, yeah, yeah. Oh, that's so great. So we thought that out, and we literally just, we had our moms drop us off in the rich neighborhoods on the other side of town. My mom had a minivan, so we just had to, like, take out the backseat, put the lawnmowers and all the edgers inside the lawnmower. We would unload them down the block, and then we would push them down the street, walk up to the doors knock on door to door and then hand their flyer and say hey we will mow edge your front back lawn whatever you want to do and we would just we get customers that way that's so great and then eventually that turned into like hey i need my fence stained would you guys do that and would you like we so we did all these kind of odd jobs but it was 10 bucks 10 bucks a lawn and uh you know i made it i mean for a kid on the weekends like i made good money in high school until i got like a real job where i was then once i got my license then i worked a factory job that was really early in the morning so i'd do that and that was assembly line stuff i've told you guys about before and then uh eventually the dairy and then the dairy was my first real how old were you with your when you had your first job were you young too uh 16 was actually my first real job what'd you do i went to boston and i worked for my uncle he has a uh had an automobile repair shop.

40:25Oh, wow. You had a legit job. Yeah, I was out there. For like the summer? Like for the summer. Yeah. And, you know, if Boston is super humid, and I'd be outside because they didn't have enough room inside, so I'd be taking off, like pulling out spark plugs. Do you remember what you got paid back then? Oh, maybe two something an hour? Yeah. I was four and a quarter, so you had to be way less. But I will say, after that summer, I knew I didn't want to do that. Yeah. And so the next summer, my brother and I, we started a business. It was - At 17. Wow. So we had a friend that had purchased a pressure washer and a van and a ladder, and he was going around to the neighbors and cleaning their roofs because there's Seattle, right?

41:07Yeah, yeah. And there's moss that builds up on these cedar shake roofs. And so we went out, we bought a van, a 1966 Dodge van. You were 17, you bought a van? My brother and I did, yeah. So my brother's six years older than I am. So we bought this 1966 Dodge van that was a death trap. The steering was super loose. It was horrible. We bought a ladder. We bought a pressure washer. And we went around, knocked on doors all summer, got jobs. But the beautiful thing is we got paid sometimes$200,$300 a job. Wow. Wow. Yeah. For some back then. Yeah. So that's how I paid for college is doing that in the summertime.

41:44You paid for all your college by washing roofs? Yeah. Wow. That was my first entrepreneurial endeavor. I mean, that's a bit of a home run right out of the gates. It was. It was. Yeah, yeah. It spoiled me for life. Yeah. You know, there was something about like, I bet Justin can relate to this because I think you still are like some of this. Like when I was working the dairy and I mean, I was like, talk about a shit job. I mean, literally I had to get, I had rubber boots and full jumpsuit coveralls that were just covered. This is before school. Yes. Before at like four o 'clock in the morning. Right.

42:16But I, I loved it. There was something about like something that was getting my hands dirty and hard work and like that I had to get out of a full jumpsuit of shit. You know, I mean, it was just something about. I would have hated that. Yeah, there was something about that that I enjoyed and I felt like I earned every penny of what I did for the day. I think that's what it was. It was more bragging rights and like to like I prided myself in doing stuff that most people wouldn't do. You know, maybe that's what it was. How old were you, Justin? What's your first one? Well, so, I mean, I was like 10 when I started like dog walking business, but it was like, I, I walked all the neighbor's dogs and then I fed all their animals.

42:57And so I was just saying, yeah, was that your idea or your, did your dad's? It was, well, yeah, this lady approached me. I was at, like, the post office, and we were down there, and she was like, hey, you know, because she recognized me from the neighborhood and was asking me if I could ever, like, walk her dogs for her. And so I just started doing that, and she paid me, like, a 50-cent piece. And I thought it was so cool. I was like, oh, I want to get a bunch of these. Ended up getting, like,$300 worth of 50-cent pieces. Every time I made 50 cents. And then, like, somebody else heard about it, And then they recommended me.

43:31And then I honestly, like my neighborhood, I was like the whipping boy. Like everybody, like I was pulling weeds for everybody. I was washing cars. Like you name it. Like I did everything. You know what's crazy? If a 10-year-old was randomly walking dogs right now, somebody would call authorities on the parent. If you just saw a random 10-year-old doing a bunch of work by themselves. Well, that's silly. Nobody does that anymore. So stupid. Yeah, yeah. So they started out doing that. And then I was like, eventually started working for my dad and he was in like the wind wood window business. And, uh, so I would go on jobs, uh, reglazing windows and replacing doors and then was responsible for the warehouse and like unloading offloading trucks from yeah.

44:154.00 AM till like 5.00 PM. And I was just exhausted, you know, and get home and just would crash. uh but then i from there it was all construction jobs like literally like i my dad had me shadow a few guys who would just like i told you that one story where i was like this guy was like rebuilding this whole house and like i was underneath the house and he's teaching me about plumbing and i had to replace a pipe and uh immediately it was the sewer line and i had just old just sludgy shit just fall on my arm and it was like i i literally got out and i left the job i'm like i'm never doing this again so plumbing was out but yeah i was i learned yeah like electrical i learned roofing i learned framing uh i mean you name it dude i pretty much stem to stern but again like i i built a deck for my for my dad he used to hire me to do things around the house for that kind of stuff and a shed and and then yeah got busy with football that's awesome i did i was washing dishes 15 my my my grandfather's old italian buddy who owned a restaurant angelo's restaurant san jose it doesn't it's not there anymore and i'd be in the back hustling washing dishes and eavesdropping on you guys both were like connected to family something like that or you and i were like outside and like doing something like my family didn't my family did although i did my my uncle i painted for my uncle so i did do one summer i worked as we're talking about something like oh that's right i forgot i did that i built fences i did painting i would i would take anything i could i once i got to a place where i was making money yeah i wouldn't say no like i would like if any anybody who had jobs or anything like that and i remember always begging my my boss for overtime like i'll come on the weekend and i'll work you should hear the conversation i won't say who they are because i don't want to but like teenagers in my and like that i know okay yeah and we'll talk about getting work oh well i don't want to do that it's too early and i don't really want to do that i don't want to work in that kind of environment and i just like i don't want to pull my hair out like are you kidding me yeah when i was a kid you just offered me a job i would take i would take anything that you would pay i'll do it what do you i don't even know what you're offering yet i'll just do it yeah but you hear these complaints it's like well i think the common denominator is all of our parents didn't have a lot of money that's true That's the only way we could get money.

46:38To the construction site, as far as construction sites are concerned for a teenage boy, boy, you become a man real quick. You learn a lot. You see a lot, you hear a lot. They treat you like you're a grown man. As a 14-year-old boy on the construction site, I am a grown man now. That's how I'm treating you. I have a good story. My dad allowed this and he was like, I went out on a job that was far. I had to stay in a hotel like the the guy i was working with um you know drove the van and like we had to go to the sites and like replace the windows and all this stuff so like you know we're going to get something to eat and he's like i just want to make a stop real quick and so he leaves me in the van he's like you got to stay in here though like you can't and i i was like waiting in the van and it was he was in like a like a titty bar what he made you wait so i had to wait there the whole time while he's in there throwing dollar bills.

47:36I told my dad, I was so mad when I got back and I told him, but yeah, it was just so funny. But that's again, like I was like, you know what? So I was having, what are you doing? I was having this conversation with my wife. Cause she's like, you don't care what bathroom we're near. You can just use the bathroom. She needs a clean, like certain bathroom. And if, in fact, I'll wait till I get home and I don't care. I'll just, she's like, why don't you care? I'm like, I worked construction as a kid. Yeah. Like the port-a-potties, You learn how to use a port-a-potty? You don't, I don't care. You can put me anywhere.

48:05I don't care. Those are the worst. Those were the worst, dude. Yeah. You go in there after the big construction guy had his, you know, what do they call it? The DoorDash burrito? Oh, yeah. DoorDash burrito. That's where I learned that, too. People don't even know what we're talking about. They think it's you order DoorDash. DoorDash burrito is you buy a frozen burrito in the summer. Put it on the dash of the car. Put it on the dashboard. By the time it's hot. It's the cheese melted. Yeah. Wrapped in foil. They heat up right to that glass. Yeah. built-in microwave or the or the the concrete the 50 pound concrete bag over your head can you hold it for 10 seconds oh bro yeah yeah that's the thing everybody had to go do yeah yeah can you hold this for 10 seconds over your head yeah I could do that hey look I'll say exacto knife yeah all over you oh everybody initiated initiated that happened to everybody I think that's like I think that's like a universal thing in construction if you got it if you were a young kid you did that they got me with that I had to work the rest of the day with the dry concrete all over my hair.

49:03That's a good time. I was going to ask you, Justin, because before the show started, I know, was it last week when you were starting to get a cold? Yeah, it was all around, and my son had it and brought it into the house, and I was feeling a little scratchiness. Usually we'll just do hot water and lemon, and then sometimes some honey in there, and I was like, oh, we have that Manuka honey. The Manukora. The Manukora. Yeah, yeah, yeah. The name of the type of honey that's in there. Manucora is the brand that we work with. Yeah. So I was like, oh, I'll use it this time. And it was great. I mean, it totally coated my throat.

49:41I felt like it felt great. But at the same time, like the next day is when I noticed like it was pretty much gone. It was weird. So the compound that's very high in the type of honey of Manucora, I can't remember the name of it. Doug's going to have to look it up. MGO. There you go, MGO. it's antimicrobial very powerfully antimicrobial yeah to the point where they've used it in studies to for wounds yeah it heals wounds i read that yes so better for colds than just like your standard honey then so here's yes so honey in general has got antimicrobial but but this compound is super uh uh antimicrobial so lots of viruses replicate in the throat or in the in the nasal passage and so that's why like zinc lozenges will work in studies yeah it's not that zinc now yes if your zinc is low and you take zinc that's better for immune system but what zinc does when it coats your throat is it prevents the replication of the virus yeah so the the monocora honey blocks it monocora honey antimicrobial so it goes in your throat must have been that yeah because i mean yeah i probably it was all around in in everybody else was still like complaining about I have to add that to my stack because I noticed a huge difference on the zinc lozenges.

50:53That's something that you got me on a long time ago. If I'm on it right away, I always know. I noticed you putting the monocora in your yogurt. I put it in my yogurt. This weekend, I did a post for them because I used it for my baby back ribs. So my baby back ribs. So what do you coat it? So part of my recipe is I do my rub. I smoke for three hours. After that, I wrap in foil. And when I wrap in foil, I do brown sugar, butter, and drizzle honey. And then you wrap it, seal it, and then I basically cook it for another two hours in the foil. And then I peel out, and then I smoke for one more hour after that.

51:32Oh, that's awesome. Yeah, yeah. It was really good. I have a, I don't know if he's a bodybuilder or whatever. He's like a muscle building influencer. Andreas Mayev. Can you look him up for me, Doug? I've heard that name. Because I've sent you some videos. I don't know if I've seen one of these. I haven't seen a mutant like this in a long time, bro. When I mean mutant, I mean in every category you think of. He looks like a mutant muscle-wise. He has strength like a mutant. This guy does things that I've never seen before. He's like a 300-something-pound, six-pack abs jack dude that does one-arm pull-ups.

52:05Oh, my. Yeah. He does one-arm pull-ups. I don't know if I've seen him. He'll bench press for reps over 600 pounds. Oh, my God. He's this Russian dude in his 20s. That's him. Look at him. Look at him. Oh, yeah. Is he not AI enhanced? No, he's real, dude. Really? Yes, bro. Larry Wheels went to go hang out with him. And Larry Wheels is like, I've never seen anybody as big and wild. One of those guys that looks as strong as they are. Yeah, like he literally looks. You should see. Oh, is that real? Yes, bro. There's pictures of him when he was a teenager. And he's crazy looking. What is 65 centimeters?

52:41How many? 65 centimeter arms. What is that? I don't know. What is 65 centimeters? 20-something, what does that say, 58-centimeter forearms? Wow. And even his hands are big. Look at his hands. Yeah. That's 25.59 inches. 25-inch arms. Yeah, and what's his forearms? That's more impressive to me. 58 centimeters. How big are his forearms? What is that? 22.83. He's got 22-inch forearms, bro. That's crazy. So if you go on his Instagram, because typically you'll see a freak that either looks like a freak or can do freak-like feats of strength. I mean, he's got a - This guy does it all. He has a small waist for how big he is, too.

53:22Look at him next to Larry Wheels doing arm wrestling. He was way bigger. Look at him. Oh, he's gigantic. And he's like 20-something years old, dude. Huge hands, crazy build. He's only 20-something? He's like in his 20s, dude. I wonder if he has like giantism or something. Well, I think he's on a lot of drugs, too, but he's got crazy - Well, I mean, yeah. He's 6 '5". he's 6 '5"? 350 pounds. I wonder if he has giant teeth. Bro, 6 '5"? 350 pounds? I've always wondered what Tony Robbins would look like if he was like a power... You know what I'm saying? Can you find him doing one-arm pull-ups? Just type his name one-arm pull-up.

53:56Tony Robbins just sounds like enormous. Yeah. Imagine if he trained a guy like this and took a bunch of... How bad do you think Tony Robbins snores? I bet he snores so bad when he sleeps. He probably has overcome that somehow. his personality he's not going to let anything well you use CPAP or whatever no dude there's videos of this guy doing things like squats, bench press like curls yeah I have not seen this guy I've seen him do nice looking 130 pound dumbbell curls like it's he's insane he lives in Russia he doesn't go anywhere else I think from what I've seen he's 20 something yeah we should look up his age just to double check but But it's the most impressive, crazy thing I've ever seen.

54:4526. Yeah, he's 26 years old. I don't know if he has his own Instagram. Yeah, I was going to say. It's Larry Wheels. I'm not finding an Instagram for him. Yeah, if you go through his Instagram. He's 26. I found it. He literally looks like his mid to late 40s. Yeah, dude. Yeah, he's a little old and old. But, I mean, that's terrifying. You know what's crazy? Someone that big and that freakish and that insane strength, like He could just kill you so Look at that bench press. 310 kilogram bench press, bro. What is that? 630 something or 30. Oh, it's a clean bench press. Look at that pull up that he's doing vertically like a gymnast.

55:28With a plate on his lap. That's so crazy. Oh, there's a plate on his lap? Yeah, he's got a plate on his lap. He can do crazy calisthenics stuff too, which is not typical at all. No, dude. That's what I'm saying. 120 pound or 140 pound preacher curl? Yeah. Yeah, dude. That's crazy. Yeah. Unreal. I've never seen this guy. You've never seen him? No, I've never seen him. Yeah, dude. Yeah, we have different algorithms.

55:53We have 30 reps. Hey, 30 reps with curls, 190 pounds. Have you noticed? Hey, have you noticed how much that's changed? What do you mean? Like, so not just maybe three years ago, it would be less likely that someone this big, this famous, that we all wouldn't have seen just because everyone would see him. But the way the algorithms become more and more specific to you, that this has not made my algorithm at all. Oh, I see. And so it's like that's how much the algorithm has changed just in the last couple of years is even someone like this who's uber famous probably, but because that's not the content I really watch and follow, I've never came across him whatsoever.

56:28Whenever I see like a crazy feat of strength, I tend to watch because that to me is just looking at like a bodybuilder, like whatever. But if you're doing some kind of – so I saw this guy do one-arm pull-ups. I'm like, listen, typically a guy that does one-arm pull-ups. When you look like that, yeah. Doesn't look like you. Yeah, I don't watch this stuff because it makes me depressed. It just makes me feel. Type is 0.001%. I don't know why you watch this. This is like, hey, this is like you for you. This is like us telling the bikini competitor girl, like, stop following all these other supermodel chicks.

56:59Shots fired. Yeah, bro. It's like, that's what that is for you. What are you doing? Fire, bro. You got to see when he, what does that say? He was a rapidly growing teenager. Yeah, but he has giantism, bro. Oh, look. Look at what he... Oh, bro. He was 17 years old. Look at that video right there. On the left, 17. Yeah. He must have giantism, right? He's got something. He's got something, dude. He was really muscular. Yeah. Well, there you go, guys. Genetics. Yeah, yeah, yeah. Try as hard as you want. Good luck to you. Element is an electrolyte powder that has enough sodium to actually make a difference.

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58:07No sugar, no artificial sweeteners, no calories. Go to drinklmnt.com forward slash mind pump. That link, you'll get a free sample pack of the most popular drink mixed flavors with any purchase. Go check it out. Our first caller is Jesse from Alberta. What's up, Jesse? How you doing, Jesse? Hey, guys. How are you? Good. Good, dude. What's happening? No, first I just want to say thanks, guys. I've listened to you for years. I think you do a great job and you give great advice. and I appreciate your transparency and what you guys relay. So that's really positive. My question is, so kind of in COVID it started, you know, I've always worked out, but I've kind of got some is better than more has got to be better.

58:45And I've kind of transitioned in that way where I've got to the point now where I lift about five to six days a week, structured cardio, at least half an hour a day type thing, if not more. And I tack on about 30 ,000 steps a day for the past couple of years on average. So just wanting to scale back a bit. And also, too, I eat a lot, you know, 4 ,000 to 5 ,000 calories a day. But I do like to eat. So I'm kind of in one of those mindsets where if I scale back the exercise and walking, then I have to scale back the eating. But I feel I could show up a bit better for life if I tailored it back a little bit, but just kind of stuck in that mindset a little bit.

59:23What are your guys' advice on that? Yeah, good question, Jesse. So explain a little bit as to why you're considering scaling back. You said you might be able to show up to life better. What do you mean by that? Sometimes I can get, I think, a little bit fatigued, a little bit more than, especially once I get to the evening, a little more tired than I otherwise would be. Probably could show up a little bit better for work sometimes if I wasn't doing quite as much. So it's one of those things where I do want to scale back a little bit, not crazy, but uh you know get rid of a few aches and pains and stuff like that what do you what do you uh just curious 25 to 30 000 steps is a lot the only few people i had that were doing that were like refs or had jobs where they were moving like crazy what do you do to get 30 000 steps um well i work part-time i'm an accountant so i just i walk a lot um a lot of my cardio like elliptical some running stairmaster get steps too and then just walk a lot yeah as an accountant No, no.

1:00:22As an accountant, I sit at a desk, but outside of that, I walk a lot. So you make a lot of time to walk. Yeah, you have to be. Okay. Yeah, that's a lot. And so I'll just paraphrase or kind of put it in different words. Let me know if you agree. You're thinking you might get better life quality if you scale back a little bit or you're considering that. Exactly, yeah. Okay. And your fear is if you reduce that, what's the fear? That he has to change his diet a lot. Yeah, exactly. There's kind of a reward, like I'm a hard work kind of discipline type of guy. So if I put in the hard work and kind of earn it, then there's that dopamine reward, so to speak, in terms of the food that I get as a reward.

1:01:00So then I have to scale that back. And it's, you know, sometimes it's a little bit daunting to think of it that way. Gotcha. And growing up, were you overweight, underweight, athletic? No, pretty athletic. I've kind of just maintained my weight. I mean, I was a little bit 180 at the top. So now I'm about 160. So nothing too crazy in terms of fluctuations. All right. So what you're saying is, I mean, it's a great question. Very valid. You're very disciplined. So I'll paint a worst case scenario for you. All right. Worst case scenario, you cut your training way down into what would be considered appropriate and effective, which would probably look like four days a week of strength training and cutting out the cardio.

1:01:41And if you want to keep the steps up, that's fine. But I'd probably cut that too. but let's just say you cut out the cardio, maintain your steps, and your only strength training four days a week. And let's paint a worst-case scenario. Worst-case scenario, you gain eight pounds of body fat. Do you think – now, I know the answer to this because you seem pretty disciplined, but do you think you'd be able to just go back to what you were doing before to lose the eight pounds? Yeah. Okay. So that's worst-case scenario. Now, let me tell you what will probably happen. You'll build more muscle, get a faster metabolism, and have no problem eating as much as you are now.

1:02:11Yeah. so you'll do less work and get the same result uh in terms of body fat percentage wise but you'll actually have more muscle strength and energy yeah you're burnt you're burning so much with your activity that you're you're not allowing some of those calories to get partitioned over to building you some more muscle so you'll probably build some muscle yeah so if you were to if you lay off and even and i mean i'm assuming the you you hit protein intake you're good with that and And then you just enjoy occasional things on top of that. So you're, and I think if you make sure you hit your protein intake and a more appropriate strength training program and reduce the cardio, like Sal saying you'll probably at the, I think at the worst case scenario, you go up maybe a couple of percent in body fat, maybe.

1:02:55And you, but you build muscle. Like I think, I think you go up to like one 70. I was just going to say that I think a guy like you following a good appropriate strength training program, reducing some of the activity, keep your food the same. Yeah. I'd say I would probably predict that you gain eight to 10 pounds of muscle pretty quickly. Yeah. Okay. But if I'm wrong, then you just go back to what you were doing before and it's all good and you experienced it. And now, you know, I don't think that'll happen though. I think, I think what's happening right now is you're, you're kind of pushing the limits of what you can do.

1:03:26Yeah. Which is okay. You seem okay. But the thing that's nagging at you is, is I'm in, am I doing more than I need to? And is it actually a detriment? Yeah. Which I understand. and the only way to know that for sure is to try it yeah yeah gotta experiment with it for a while see how it works yeah so i i would put you on a different strength training program uh and i would have you cut the cardio out keep everything else the same let's see what happens i think what'll happen you're just gonna gain muscle yeah it'd probably be a good idea um i don't know how if you got like a place where you can go get a hydrostatic way or dexa scan or get a body fat test.

1:04:01Um, so you have, cause what, what might happen is the weight gain may mess with your head. They make you think that you're putting on fat when maybe you're not. And so you have like a, something that's non-biased that you can look at and just say, Hey, you know what? I'm going to, I'm going to stick to this plan. Guys gave me a maps program to follow. I'm going to cut out my cardio, change nothing else. See what happens in two months. And then literally just test again in two months. And like Sal said, you know, make peace with the worst that could happen. You put on eight pounds of body fat, which you know, you can ramp right back up and get off if you want.

1:04:35Or maybe what happens is you put 10 pounds of muscle on, which is what I think will happen. And you're, you're pretty confident with the amount of calories you're eating. That's, that's the number you've tracked before. Oh yeah. I tracked it and, uh, I'm very diligent in tracking and it was, it was between 4 ,000 and 5 ,000 and that's being really strict with my tracking. So when I don't, I'm not as strict with tracking. It's a little bit more than that because I eat the same thing every day pretty much. Okay. By the way, like 10 % body fat looks great. Most people feel better. Most men feel better closer to 12.

1:05:05Yeah. Stronger, less joint pain. Testosterone levels tend to respond better. Not everybody. But just so you know that, I see your age is 43. Yeah. You probably would feel more energy, higher libido, less pain at a slightly higher body. But just to give an example, Jesse, okay? So you're doing 30 ,000 steps a day. Yeah. 30 minutes of cardio a day, six days a week of strength training. I'll use myself as an example, not because we're the same person. I'm just giving you an idea. And by the way, I'm not ideal. I need to do more of some of the other stuff that you're doing. But I do zero cardio. My steps are probably 4 ,000 a day because we sit here all day long, if I'm lucky.

1:05:43I strength train about four days a week, and I eat as much as you do. Oh, really? Yeah, and I sit right around – I don't know. If I had to guess, I'm probably around 10 % body fat. Okay. So there's just different ways to do it. now I'd probably be healthier if I included and I know this, if I included more carbs so I'm not saying that what I'm doing is ideal, just give you an idea that's the other extreme, right? you're on one extreme, he's on the other extreme of eating that many calories but you can both be 10 % body fat one looks like somebody who is very lean because they do a lot of cardio the other one looks very muscular because they do no cardio you probably want to land somewhere in the middle and be in a really good place I tell you what, I could send you a program where you'd be in the gym about three days a week and then you'd do no cardio keep everything else the same and give it, I don't know, give it like a month or two and see what happens.

1:06:30My prediction is your strength is going to go through the roof. You're going to get real strong, get good pumps, and you'll start to build muscle. My struggle with no cardio is so my dad and grandpa both died early from Alzheimer's. So I'm kind of the cardio aspect. It's kind of tough to give that away because I do believe there's some independent benefits with cardio and brain health. Do you guys find that? Do it once a week. Yeah. Well, okay. Once a week too. Hold on a second. So here's the deal. So look at the data. On lots of activity and chronic health conditions. And you'll actually see, so there's a curve here.

1:07:04So on this end, you have like no activity, bad diet, Alzheimer's, obesity, diabetes. It's all up here. You're on the other extreme. Then you get, then you start to hit those nice longevity amounts. Everything goes way down. Then at the other end, when it gets too high, you actually get higher rates of other things because of the damage, the constant oxidative damage on the body. Do you have any mobility practice or anything you're including with that? No, but that's a good idea to include the mobility because then I can still get to the gym, feel I'm doing something, but it's not as stressful.

1:07:38That's my concern is just like you're a busy person, you're disciplined. There's no need for you to cut out all disciplines. We just need to reprioritize it and also make it more restorative so you actually recover fully. And as far as Alzheimer's is concerned, you're doing more than enough. Yeah. Yeah. Yeah. And strength training is actually in the data is actually the best thing you could do. All activity is good, but strength training is actually the only thing that's been shown to stop the progression of Alzheimer's. They call it type three diabetes. Yeah. Because it's probably a insulin resistance component.

1:08:12Building muscles like that fixes that. Yeah. So here's what we could do. Are you okay with functional type strength training or do you like bodybuilding style? I like it all. Oh, okay. Mass performance. Mass performance will have you in the gym five days a week, but three days a week is strength training. Two days a week is mobility. And by the way, that program actually scales you up into kind of like endurance training towards it. Yeah, you'll like it. So follow it the way it's laid out. Do the mobility days. And my goal for you would be get a body fat test right now and then do it in two months and then just watch what happens.

1:08:44I'll send that to you, dude. And just keep eating the same thing. Yeah, same thing. We just cut out the cardio. And remember, now you're in the gym still five days a week right here. So you're going to be lifting like traditional lifting three days a week. Two days are going to be mobility. And on those mobility days, I'm okay with you getting on the treadmill and going for a walk or really, or low intensity elliptical, like real low, like just to where you can have cardio, just no like high, no, no hard cardio right now. Yeah. And, and stick to that and watch what happens. Yeah. Awesome. Yep.

1:09:14Okay. Thanks. I really appreciate it. You got it. You think we can have you back on in a few months? I'd love to see the before and after. Yeah. I'd love to hear too. Yeah. You know what? I think that's good. that would keep me accountable then and not trail back into what I'm used to. All right. And I'll predict, I'll predict the five to eight pound difference in lean body. I think so too. I think you'll see at least that. We'll send that to you and let's, let's have you back on 90 days. Awesome. Thanks very much guys. I appreciate it. That was a good question. And it's a, it's a really good question because so many people are like, Hey, if I stopped doing all this exercise, am I just going to get really fat?

1:09:47Here's what happens with burning calories through activity. Does it burn calories? It does. But the body adapts to it so well. Let me put it this way. A highly trained athlete or a highly trained runner will burn less calories running than they did when they were intermediate. They get way more efficient with it. Your body learns. It learns how to become efficient at what it does. So the calorie burn isn't as much as you think. He's doing so much activity, it's insane. but if he scales that down and transitions to building muscle he'll have it's like making money yeah I could work more hours what if I had an investment that made money for me yeah just being busy to be busy that's right yeah it makes it really hard too to add muscle when you're burning that much manually and you're telling your body to not yeah and you're lifting that many days too it's just like it's he's constantly his body's just trying to recover all the time it's never you talk about this all the time right he gets stuck in this recovery trap that's right so he's doing all these things his body's just doing what it can just to recover it doesn't ever adapt and get stronger and keeps him in good shape keeps him at 10 body fat and able to eat four or five thousand calories but he could do way less and be as healthier if not healthier our next caller is matthew from nebraska matthew what's happening how you doing matthew what's up man hello guys um thanks a lot for having me i know time's a precious commodity and i appreciate you guys sharing a little bit of yours today thank you you got it man how can we help you um so real quick before i get to my question the other day you guys mentioned on the podcast about uh people recording themselves uh at the gym when they're doing lifts yeah and uh um adam you had said about uh doing that to check your form that's right and uh i i've been having my wife record me on a couple of lifts at the gym and I sent it off to some of my friends and they really helped me with making some corrections because they're all out of state.

1:11:44I had your back then. I had your back then, brother. You're an anomaly. If I see a guy like you with his wife recording, it's different. It's setting up a tripod and filming every damn exercise. Making duck face. I got a bunch of boomer hosts that don't know anything about what's going on these days. I've seen TikToks. That is so cool. He's so hip. I got you. I got you. How can we help you? So I'm 45 years old, and I haven't done much structured lifting since high school. About 12 years ago, I started working on being healthier and in better shape. For a while, I did a lot of 5K runs and cardio workouts.

1:12:22And then I found you a couple of years ago through the Dr. John Deloney show. Nice. And I've learned a lot from your podcast. My wife got me MAPS anabolic shortly after, and we started working on it together. I then hurt my elbow and took most of last year off from lifting. The diagnosis was tennis elbow. We started the program towards the end of last year again, and we're almost complete with it. I have to keep some of the lifts lighter than I like because of the elbow, but I'm feeling stronger and noticing changes in my body. Today, I did my second EVOLT scan, and I was ecstatic about the results.

1:13:03Even though my weight had only changed by one pound since the first scan 23 days ago, I've dropped almost 7 % body fat. And my visceral fat by 1.6%. I couldn't believe it. I'm energized to finish this program and excited to move on to the next. One of my fitness goals for the year is to be able to bench 275 or more. I should mention that last time we did the anabolic, I was able to match my high school bench, which just put me through the roof. I've considered MAPS 15 or MAPS symmetry, but wanted your thoughts. What programs would you recommend for an inexperienced lifter of my age who wants to get healthier and stronger?

1:13:53They're both great. I like symmetry because you've been doing MAPS anabolic. and just a comment on the how's the elbow now do you still feel it yeah i still feel it i'm doing uh um some physical therapy exercises every day and i'm just slowly moving up on the weight on that but a really good um correctional massage therapist that'll work on your forearms okay that oftentimes takes care of it i wonder too if uh getting some rotational stuff for like wrist and shoulder for him would probably benefit so maybe even like a performance um that a lot of times that's what the elbow stuff will be caused from is just a lack of mobility and instability in the shoulder and in the wrist and address i mean i'm i'm dealing with forearm stuff right now and i know that's exactly what it is is i've been pushing pushing the weights and getting stronger and i'm like i haven't been addressing my wrist cars and shoulder stuff that i should be doing and so So that also could do you really well.

1:14:56So like a performance type of program would actually be really beneficial also. Yeah. I like that. Yeah, symmetry, performance, those will be really good. And this is what, your second round of MAPS Anabolic? Yes, sir. Yeah, let's go MAPS symmetry. Let's do MAPS symmetry. I think MAPS symmetry will be good for you. Get the deep tissue massage on the forearms and then see how you feel. But I think you'll like the way MAPS symmetry feels. And you're doing great, bro. Yeah. You're progressing, I mean, incredibly. You look good, too. I can tell you got some muscle on you. This is great. It's a good, so now that you're in this rhythm, kind of a general rule of thumb that we tell all of our clients that are consistent, once a year, make sure you do either symmetry or MAPS performance.

1:15:36That'll do a good job of kind of addressing imbalances, you know, lateral work, some rotational stuff. So MAPS anabolic is so great for building muscle, building metabolism, laying a solid foundation, but all of it's bilateral. It's all in the sagittal plane. And so getting some rotational stuff involved in there, unilateral work in there, that'll help challenge a lot of stability, rotational work, and that'll keep you healthy a lot of times. And so just be mindful that once a year running through either symmetry or performance, at least one of those programs every year, and that'll keep you pretty good.

1:16:14And then you can cycle back to anabolic and some of the other ones that you really enjoy. Awesome. Yep. You're doing good, though, bro. Yeah, man. We'll send that to you. Yeah, yeah. All right, thanks. And Sal, real quick, I appreciate hearing about your faith journey. Thank you. Keep it up, man. Thank you. I appreciate the encouragement. Appreciate that, man. Thanks, Matthew. Yeah, appreciate it, dude. Thanks. Take it easy. What percentage of people filming themselves in the gym is for form, do you think? I think it's more than you think because this is how you tell, okay? Okay. When you prop it up on the floor of a deadlift or you prop it up to show you squatting versus the person who's walking around with an extension arm or have the like.

1:16:58To me, it's very obvious the two. The wannabe influencer kid has got way more recording going on. The person who props it up only when they do exercise. You see it a lot. You see it all the time now in goals. I mean, nine times out of ten. So you think over half? No, nine times out of ten, it's form. Yes. Really? Yes. I think you're being different. I mean, unless you guys are talking about Bradley Martin's gym, totally different. Yeah. That's a total different. Right. That does factor in. I'll give you that. So, yeah, so his one gym could bring that average down to 50. But if you go down to Gold's over here, where all the bodybuilders and powerlifters and everyone's lifting, you'll always see somebody by the squat or deadlift who's propping up to watch one.

1:17:43You'll see me do that, propping it up and watching my mechanics. But then you go down to somewhere, probably more, where he allows people to take their shirts off, and you got people talking to the phone while they're working out. Like, totally different. Well, I see it not as frequent as probably around here. Like, the one I go to in Santa Cruz, it's like, it's not that existent, but when it is, it's definitely for social media. And so it's like, you know, it's pretty much 90%. But it's not as prevalent as I thought it was going to be. Yeah, I think to me it's pretty obvious to tell. You can tell by how they're shooting it, in my opinion, to tell by what you're doing.

1:18:19Someone who's shooting it for likes and attention, the angle they're shooting at. If it's right behind them and they're squatting. Yes, yeah, it's like it's zoomed in. It's so close you can't even see ankles in it. Dude, bicep curls, but it's all zoomed on the butt. Yeah, yeah, yeah. I mean, I'll get filmed sometimes in the gym, and Dylan's followed me around and it always feels so like, I feel like the biggest douchebag. Well, you got a fucking guy who's carrying me. That's like a shreds movie. Bro, I'm like getting filmed and I apologize to people around me. That looks way more social media like.

1:18:55Well, it is. You got a guy who's following you around. It's self-physique. And I'm ready to defend it at any moment. I make money. I make money. It's my job. I'm teaching people something. Long before we were even like a thing, I would video my squat and deadlift. I was also working on that, right? So, like, I would video a session and then go back, and then I could see, like, what's going on with my ankles. Yeah. Yeah, so it wasn't to pose. And the videos you sent me weren't exercise. Those were different. Those were different. Those were different. I saved them. Spicy. Our next caller is Brian from Minnesota.

1:19:26What's up, Brian? What's up, dude? Hey, guys. How are you? Good, man. How can we help you? Long time. Yeah, I'll just jump right into my question here. You got it. So, first off, thank you guys for the opportunity to ask my question. I was on with you about three years ago. You gave some great advice. Since then, I bought several of your programs, hit PRs and squad bench and deadlift. So it's been a really awesome experience over the last handful of years. So to get into my question a little bit more, about a year ago, I started having some pain in my right shoulder. I'd managed through it with some massage, extra stretching, occasional mobility work, just kind of pushed through it.

1:20:07But about a month ago, I was five weeks into the old time strength program, and I really started noticing a difference between my right and left shoulder. So I figured I better probably go get it checked out. So I went to a sports medicine clinic, had imaging done, and the doctor said I had some bicep tendonitis and some minor AC joint degeneration in the right shoulder. So he recommended physical therapy. I started that about four weeks ago. since then it's definitely improving I'm getting more range of motion back and the pain is slowly starting to go away right now besides the PT I'm lifting very lightweight but with limitations they have me doing no push moves or any kind of overhead work I did just start doing bench pressing with the bar only really focusing on my shoulder and placement and just real good form so my question is how should i approach training right now what program or approach would you recommend i focus on i'd like to try to minimize muscle and strength loss while i rehab so i can transition back to normal training as smoothly as possible well first you got to finish rehab and and when you're done i think map symmetry would be a good program for you here's the deal uh here's why why you experienced what you what you did strength is amazing thing to chase but if you keep chasing strength at some point, you'll start to develop issues if you don't balance it out with mobility and stability.

1:21:37And I think that's what you experience. You were hitting PRs, and you keep pushing it, maybe staying in low rep ranges for too long, staying with the same kind of exercises for too long. Same plane of motion. And at some point, the joint stuff starts to pop up. AC joint and bicep tendon tendonitis are easy to... Super common. You're good. I have AC joint wear and tear and bicep tendonitis This is like inflammation in there, and that's like due to what they're saying right now. Super solvable. But a lot of this is like shoulder. So we just had another caller where I recommended the shoulder and wrist mobility type stuff.

1:22:14So is MAPS performance and symmetry are the two programs that you want to rotate through. I just gave this to the last caller, and I'll say it to you also. So a really good rule of thumb is every year, never let yourself go for a full year and not run through at least MAPS performance and symmetry and or one of them every year at least once. They do a good job of addressing unilateral mobility, rotational stuff, and that'll help keep you good. If you stay in like a MAPS anabolic, MAPS aesthetic type of program, Powerlift, you'll get strong, but then all of a sudden you'll start feeling that wear and tear on the joint because you're reinforced the frame yes yes we got to make sure everything is accounted for and so you can keep loading the joint and so to maintain that function we got to take it through those ranges of motion with minimal load with tension so right now even just going through a lot of the types of cars and things in our prime programs you know really adopting incorporating that as ritual before your workouts uh and taking it through really connecting back again to those ranges of motion is going to be everything the challenge is this so you'll do your rehab and then you'll feel good and then you'll want to get back to pushing it so there's there's degeneration that causes pain and once you get rid of the pain that doesn't mean you're all the way back to where you need to be sure okay so so you so i want you to just keep that in mind because you're going to feel good and be like, I'm strong, I can push it.

1:23:49But don't. Go through map symmetry a couple times. Go through the first phase. Don't skip that. But skip the last phase. Skip the five by five. Stay in the unilateral for a couple cycles, and then go back to the other stuff, and you should be okay. Okay. That makes sense. It is tough when you start hitting these numbers, especially I'm in my mid-40s, and it's kind of a major ego boost, and it's like, man, I really like this. I feel stronger in my normal life. But yeah, when it started talking, it started talking real aggressive. And just so you know, I'm dealing with this right now. So as much as we sit here and give this advice, we're still just as guilty of the same thing.

1:24:30It's easy to get caught up in the excitement of the PRs, the gaining the strength, gaining the muscle. I'm in it right now. I've been on a nice run for like two and a half, three months, getting stronger, feeling good, feeling good. And now my forearm and elbow is talking to me. and I know it's because I'm not taking my own advice I'm giving you right now. Sure. It's got to allocate that effort to reinforce. That's right. That's right. Okay. I do have performance and symmetry. It's probably been – I haven't done symmetry for the longest of those two. Would you recommend just jumping into symmetry when I can?

1:25:07When you're clear, go to symmetry, skip the last phase, and I would do that maybe a couple times before you can start playing with the heavy bilateral stuff. Okay. I will definitely do that. You got it, man. All right, Brian. All right. I just wanted to say one more thing. I think I speak for a lot of your listeners when I say it's kind of odd to view you four almost as friends, even though you've never met a lot of us face to face. And I will just say outside my closest friends, I've never prayed or wished success for more than I have for you four. What you guys do is absolutely awesome. I truly appreciate the advice.

1:25:42I listen to your podcast all the time. And like I said, I'm lucky enough to been able to ask you guys two questions. And I just really appreciate it. So keep up what you guys are doing. I appreciate the prayers a lot, Brian. I appreciate that. Thank you, brother. Thank you, guys. You got it, man. Yeah, it's funny, right? Because we communicate getting stronger so much on the show. Yeah. But it's important to communicate the other end of that. And a lot of people don't get to this place because they have a difficulty staying consistent. That's the reason why we preach that so much. Yes, yes. But this will get away from you too.

1:26:15Like you'll do this for a couple years and you'll be like, oh my God, I'm just going to keep getting strong. And at some point the imbalances kick up and things start to hurt. And what you don't want to do is ignore them or put Band-Aids on them, which look like pain relievers or icy hot or wraps. Exactly, wraps. Wraps or changing my warm-up and just sticking to the same thing. The reason why we hammer the strength part and just focus on that first so much is because that's so hard to get so many people just to adopt that. That's right. Getting him to do what we just told him, super easy. Yeah, yeah, he'll do it.

1:26:49He's already so bought in. What he's done has changed his life. He's gotten so much benefit from it. Now we're just like, oh, let's adjust. It caught fire. Yeah, yeah, yeah. Now it's like, hey, now we need to do some of these little things, and then he'll do it. He's done the hard part. That's right. And so that's the reason why we don't over-communicate this early on is because a lot of people never make it to here. That's right. And so if we can just get you focused on getting strong and lifting weights consistently, you'll build crazy amounts of muscle and you'll hit PRs. And then you might start to have some aching joints because you've been doing it so much.

1:27:19And then we can tell you how to fix that. Our next caller is Abigail from South Carolina. Hi, Abigail. Hey, how are you guys doing? We're great. How are you? Yeah, good. Good. Thank you. Thank you guys so much for your time today. I am going to jump right into my email, if that's all right. Yeah, let's go. Okay. All right. So I am a longtime listener, first time caller. I'm a 29-year-old female, around 5 '5", and weigh around 140 pounds. But I do fluctuate between 135 and 145, but feel my best with some severe lower inflammation around 135. I did grow up playing sports, lacrosse, volleyball. I've been lifting since 2014, but more seriously with plans and I've had coaches since around 2020.

1:28:02I'm going on a trip end of February, and I wanted to figure out the best eight to 10 week plan, but now kind of updates. There's been some updates since I last sent this. The trip's in about two weeks. So we can kind of pivot away from that. But current overview is when I sent this in, I was not tracking any macros. I have before, but I stopped for about a year and I was just intuitively eating. And I did maintain my weight throughout that whole year without having to weigh any of my food or anything like that. This is part and due because I've worked with coaches in the past, learned about portion control, listening to my body and things like that.

1:28:34Oh, and I lost my email. But long story short is that I'm looking to figure out how to best proceed with some of these issues that I'm having. I started to track my macros again, and I've been dealing with SIBO on and off for about three years. I did heal my SIBO one time in 2023, and it came back with absolute vengeance in 2025, last October. after I took an anti-inflammatory pill for a swollen ankle, it came back within 48 hours. So I'm basically trying to figure out how to proceed while I'm in this like healing phase. I've been trying to build and work on my body comp and physique, but I know when I'm in this healing phase, I can't really do that.

1:29:19And I have to do a little bit less, but then I go back and forth on wondering if I'm just kind of making excuses when I'm not getting my 10 ,000 steps or going to the gym five days a week and trying to figure out a best plan. So I have started to track macros again. I go to the gym three days a week right now. When I wrote this email, I was doing muscle mommy. I did stop that or finished it. I've done anabolic and muscle mommy. And then because of this timeframe I had with my vacation, I started this kind of random six week program just because the timing lined up three days in the gym, two days of Pilates that is coming to an end as I head to a trip in two weeks.

1:29:55And when I get back from this trip, I just want to figure out the best way to move forward. I've been listening to guys like four years. I do have my NASM certification that I got several years ago. I don't do too much with it right now, but I'm very into the health wellness world. And I've done the antimicrobials, the antibiotic. I've done the elemental diet, which has been the hardest thing I've ever had to do. If you've ever known anyone that's had to do that. And we're trying to find the main source, which could be mold. Hence why I'm outside getting my apartment literally tested today as we speak.

1:30:26Yeah. Okay. Okay. So what are your symptoms? Inflammation, SIBO, what else? Yeah. So I wake up a lot of times the descended stomach doesn't go away no matter what I eat. So it's not really a food trigger. I haven't been able to kneel that down. Chronic fatigue when it's really bad, I literally can't keep my eyes open by 3 PM, but that's gotten a lot better. Hair loss, acne, brain fog. But the most frustrating part is the body not responding to anything I do. I eat and train like a bodybuilder for years. And like my body doesn't budge. The scale doesn't budge, even though I know that's not super important.

1:31:03It's just nice to see the results and I'm getting none of it. And I'm kind of stuck in this cycle and this loop. Have you been tested for, so you're testing for mold, which is great. And by the way, it's a thorough test. Yes. He's been there for three hours right now doing, doing more than just the air spores because i've had that done and those came back negative and he just got into my hvac system and it's covered in mold so that's okay okay so uh so mold can cause a lot of that um do you ever find yourself feeling better when you spend the night at other places for like a week or two not really and i've thought about that but no not really sometimes that'll happen sometimes it doesn't sometimes it takes longer have you been tested for heavy metals um i know the only one i've done is a the urine toxin toxicology test for mold the three tests i would recommend is uh mold uh and by the way you could do a urine mold test too to help confirm mold heavy metals and parasites have you been tested for parasites yes no parasites okay just the overgrowth for bacteria no fungal anything um sebo has been the biggest one and now mold toxins.

1:32:16The thing with SIBO, which is really difficult, is people who get SIBO tend to get it again. By the way, you could test negative for a parasite and still have one because they can sometimes hide and be difficult to find. So if it comes back mold negative, all that stuff's negative, a functional medicine practitioner or a doctor sometimes will just treat you for a parasite and that can be life-changing. It does sound like your autoimmune system is kind of reactive. So I think you're in the, I think you're going in the right direction. I really do, but it's hard to do anything until we know what the culprit is.

1:32:54Now, once you figure that out, then you work on that. Everything else is to support that. So trying to push your body with strength or fat loss or stamina or endurance, if you're dealing with like mold or parasites or heavy metal, it's just going to feel like you're running in place. In fact, it might make things feel worse. So I think you're moving in the right direction. I dealt with mold. I should say my wife and kids dealt with mold. I didn't have any symptoms or symptoms like they did. They had a bunch of mysterious symptoms and we couldn't figure out what it was. And it wasn't until we had someone come in, fully test the place and we saw, oh, there's mold.

1:33:36We moved out and it took like two or three months before we saw a reduction in some of those symptoms. Uh, and there was also a, a, a protocol. So like my kids are on this kind of mold detox protocol. In fact, they're still on it now because we have to be very gentle with little ones. Uh, my wife went on when that was real aggressive and it did make a really big difference. So I'd love to hear back to see if that was the case for you. Well, so I did, I did do the mold test and so i did test like off the charts for two very high mold toxins and we're trying to figure out the source of it so that's why i'm doing the apartment testing today so it has been confirmed though that i have very high levels of two specific ones which i can i think i can pull that pull up if you wanted that one too it's um the okra toxin and citrinin yeah i'm not i'm not I'm not super privy to the different types of mold.

1:34:33But if you did measure high, that's what you're dealing with. Everything should be used to support that. And I would look into encouraging the body's detox systems. So like sauna is really helpful. You don't want to eat foods that can be inflammatory because that can make things a lot worse. And of course, get out of wherever it is that you're getting this exposure to. And typically it's home or work. is it worth it for her to invest in like one of those like portable filters in her bedroom for at least now that'll help uh it's better than until by the way was it dr becky campbell that really was dealing with this yeah we had an episode we did with her talking about and i'll tell you this just so just just so you know let's say you find all this mold in your apartment you're like okay this is where it's at i'm gonna move you take your furniture you take your your bedding you take your whatever stuffed animals if you got needs my kids had them and you take them to the new house guess what you took with you yes mold spores that's the thing it follows you all over you got to throw everything away and clean everything with anti-mold stuff it's the biggest pain in the ass ever but i've heard so many horror stories of people that would move and then a year and a half later same problem and it's because they brought the mold over i mean it was the biggest pain in the ass ever and i hate when people have to go through it because i went through it and it was such a nightmare i definitely would consider getting one of those air docks in your room for now we have it we put them in the new house because i'm like just in case we brought any extra filter yes okay yeah that's definitely a daunting thought i did ask the guy that's here i was like what you're seeing right now is this enough for me to have to leave where i'm living it's just a one-bedroom apartment he said no but we haven't sent out the full report it'll take a few days to get the actual results back.

1:36:20Um, but in regards to training and nutrition, how should I be supporting my body through this? I'm definitely a gym rat. I go five 30 every morning, mild, mild and moderate, mild and moderate. Yeah. You push your body too hard with any kind of stress and you're going to crash. So that could be like, uh, I stay up really late or I went out drinking or I'm just, you know, training, you know, by the way, hard for you. Uh, you might think to yourself like this isn't that hard your body's uh just already it's already fighting something so you add too much to that and it's going to crash so it's going to be mild to moderate uh at best so you're probably going to be strength training moderate intensity less volume than you used to walking yeah i did cut um i did cut muscle mommy when i was doing it down a little bit to two sets instead of three um just because i thought that that worked better for me but right now i'm just going monday wednesday fridays and pilates on tuesday thursdays would you recommend anything different from that or am i on the right path for that if you start to feel like you're getting stronger and you're feeling better good yeah if you don't scale it down yeah you got to scale it down okay okay are you like maybe two times a week or yeah more consistent no i'd go two days a week and i'd cut down the pilates the once and then walk are you i know that's so disheartening to here but you'll feel better are you using a sauna i just started to yes there is a regular sauna and then like an infrared sauna at this local sauna house here so i've been doing that yeah sauna can speed up the process a little bit so if you go to the gym if you're spending time anywhere do that at least three times yeah i would go in the sauna at least three times a week yeah that'll help okay and i think i do i might have one of the maps 15 programs oh yeah would that be better than going yes yes yes totally absolutely okay would it be okay to take some because i know it's seven days a week right no uh six days i think it's six with an alternate six days but you can pair you can pair two of the days if you had to so if like some days you can't make you can't make six days to the gym you can pair some of the days yeah okay that's gonna be my question because i definitely on the weekends fully rest and only walk so i was gonna see if i could pair some throughout the week to bring it down.

1:38:35You can also follow it as a five-day split and just start back up where you left off. You got to be really ginger with how you apply things at the moment. And give your body a little bit of a break. Take the weekend off. Yeah. And once you get out of this, you're going to be like, whoa, my body is – the difference in my wife and kids was pretty remarkable. Yeah, it's just super frustrating because it's been literally 16 months of this healing phase I've been in. And I'm like, when can I start to actually see results again from the effort I put in at the gym and in the kitchen? So I'm just kind of like spinning my wheels on how to speed up this process.

1:39:12And by the way, like people have an individual variance to how sensitive they are to mold. So some people are more sensitive than others. Like I said, I was in the same house with my wife and kids and I didn't really have any symptoms, but they did. So there's a difference. So, you know, your HVAC guy might be like, I've seen this before. Doesn't seem to cause a problem. you might be really sensitive to it um and i know people like that dr becky campbell has been on our pocket very sensitive to mold so she's exposed to a little bit and she causes a pretty big reaction okay okay all right well kind of i guess keep things status quo cut down the volume overall a little bit and just try to find the actual culprit that's right of why i have recurring SIBO okay that's right when did you move into your apartment by the way how long you been there four years ago okay yeah okay well that's when i first was diagnosed with sebo is really three years ago yeah i think we found this we might have found the smoking gun i know but i've had all these gi issues before i just didn't know it was sebo back then so i'm just kind of now wondering if i've had it this whole time and just only knew the name to call it yeah the past three years, but yes, it's definitely been worse the last three years.

1:40:24Just so you know, one thing makes the other thing harder. So if you have SIBO, you're not going to be more sensitive to mold. If you have mold, you're more sensitive to heavy metals. If you have heavy metals, you're more sensitive to say it all contributes. So yeah, you could have very well had gut issues. And then those gut issues plus exposure to mold. Now you're just the tipping point. And when I did heal it the first time I was eating around 2 ,500 calories, losing weight, losing inflammation. Should I try to work myself back up to there i'm sitting around 22 23 or should i not really push the calories and protein right now if you know if you're pushing it and you're like whoa i'm getting bloated and this is causing digestive issues and back down yep yeah okay all right awesome well thank you guys so much i really appreciate it you got it good luck all right thank you bye bye that's such such a sucky crappy i guess obviously when i until we don't tell somebody to move but i'm like well You guys remember what we went through?

1:41:19Yeah. Like, we found it, and I'm like, oh, we got to leave, dude. And we left, and literally, we threw away. Yeah, everything. Everything, bro. And then everything else, we washed, like, ridiculous. We went to the new house, got that tested. It was such, and I remember being like, this, it can't be that bad. Like, I was, like, in denial. You know, like, no way. There's no way, dude. And then I've talked to all these other people. Oh, my God, it sucks. You got all those air docks in the room, too. I do now. Yeah. Yeah, everywhere. Just in case, you know. Yeah. I feel like that would be like, I mean, obviously it doesn't prevent it completely, but I would imagine it would make a big difference.

1:41:53Right. Look, if you like the show, come find us on Instagram. It's 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.

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