In short
Mind Pump episode answering listener questions and arguing that progress is mainly derailed by five “quiet” mistakes: (1) inconsistency, (2) training too hard too often (ignoring 80/20 intensity), (3) not “playing”/staying active in enjoyable ways, (4) underestimating walking as a daily activity lever, and (5) overcomplicating diet instead of following two simple rules.
Guest backgrounds
No guests appear in the transcript. Hosts are Sal DiStefano, Adam Schafer, and Justin Andrews.
Key claims
Consistency beats the “best” workout design; a subpar plan done regularly outperforms an optimal plan done sporadically. Fitness fanatics often burn out by redlining instead of using mostly moderate intensity with brief high-intensity blocks. “Play” (sports, hobbies, gardening, hiking, trampoline, etc.) builds activity and consistency. Walking improves digestion and insulin sensitivity and is a low-barrier boredom antidote. Diet: avoid heavily processed foods and hit a target protein intake from whole foods, eating protein first.
Notable examples
A client increased steps by using only the upstairs bathroom. Justin describes relearning “go easy” in Brazilian jiu-jitsu. Paul Check is cited as someone integrating play into training.
Written by AI. May contain mistakes. Listen to the episode to check what was said.
Chapters
Tap a time to open that second in VOIntroduction to Fitness Rules
2:54 to 3:21
The hosts introduce the topic of five fitness rules that hinder progress.
“If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com?”
Rule 1: Consistency is King
3:21 to 4:24
The importance of consistency in workouts and lifestyle for long-term success.
“When we talk about fitness rules, I think people think of things like lift weights, do cardio, make sure you eat less or whatever, which those are all very important.”
Rule 2: The 80-20 Rule
4:24 to 9:00
Discussing the balance of workout intensity and how fitness fanatics often misapply it.
“And I'll start with the first one, which is consistency is king.”
Addressing Burnout and Injury
9:00 to 14:00
Exploring the importance of avoiding burnout through balanced training and listening to your body.
“really mess up over, which is the 80-20 rule.”
Understanding Competitive Mindsets
14:00 to 15:56
Learn how ego can drive performance in competitive settings.
“I'm getting there slower because I'm not, you know, considering this 80-20.”
The Importance of Play in Fitness
15:56 to 16:58
Discover why incorporating play can enhance your fitness journey.
Finding Your Own Form of Play
16:58 to 19:28
Explore different activities that can serve as playful fitness.
“I mean, I had clients who we would have these conversations who would tell me things like, you know, I like gardening.”
The Benefits of Walking
19:28 to 22:20
Understand how walking can improve both physical health and mental clarity.
“It's the most underrated form of activity.”
Simple Diet Rules for Health
22:20 to 24:16
Learn two straightforward diet rules for better health and body composition.
“And all I did was I told her, because it was hard for her to get any additional activity, going for a walk outside.”
Exploring Meal Prep Strategies
25:11 to 28:00
Discussion on meal prep ideas and the efficiency of using ground beef.
“And you can go on there and change your order.”
Show all 26 chapters
Breakfast Ideas with Eggs and Cheese
28:00 to 28:37
Learn about versatile breakfast dishes incorporating ground beef and eggs.
“Yeah, you throw some eggs on top of that.”
The Controversy of 'The Odyssey' Movie Reviews
28:38 to 30:06
Discussion on the mixed reviews and perceived manipulation of Rotten Tomatoes scores for the movie 'The Odyssey'.
“and I did go to the movie theater to watch this movie I've heard mixed reviews so this will be interesting just look at the Rotten Tomatoes review.”
Audience Reactions to 'The Odyssey'
30:07 to 31:39
Exploration of audience opinions on 'The Odyssey' and the impact of political controversy on movie ratings.
“Was the, uh, I heard it was average at best.”
Disappointing Movie Experiences
31:40 to 33:54
Personal stories about disappointing movie experiences and expectations based on reviews.
“We went to the movies, and I love movies like this.”
Nostalgia for Classic Films and Effects
33:55 to 35:55
Discussing the charm of classic films like 'Jason and the Argonauts' and 'Clash of the Titans' and how effects have evolved.
“I heard you got to go see it on IMAX if you're going to go see it.”
Childhood Memories of Power Wheels
35:56 to 38:19
Recollections about childhood experiences with Power Wheels and the status they represented among peers.
“Like even animated films, like the original Toy Story.”
Embarrassing Bathroom Mistake
38:20 to 42:00
A humorous recount of an embarrassing incident involving mistakenly entering the wrong bathroom.
“with the real big wheels and we would like I feel like I was already like a teenager I bet you had a power wheel in 1994 me?”
Embarrassing Bathroom Mix-Up
42:00 to 43:48
Hosts share a humorous story about mistaking a women's bathroom for a men's.
“even pay attention and i'm looking you guys this is like one of the worst things i look on the wall because it's kids that go in there too, right?”
The Pain Super Patch Experience
43:48 to 46:05
Discussion about the effectiveness of the Pain Super Patch and its technology.
“Justin, I want to ask you because you use the pain super patch because you've had shoulder pain.”
Unexpected Relief from Migraines
46:05 to 48:20
A host shares how magnesium glycinate and vitamin B6 helped his wife alleviate migraines.
“So it's rare that when something like that hits you, that you're like, our first reaction is like, stop, bullshit.”
Exploring the Effects of Trisepatide
48:20 to 52:08
Discussion on the host's experience with trisepatide for joint pain and its potential benefits.
“She's got low blood pressure on average.”
Dieting Insights and Autoimmune Effects
52:08 to 56:00
Hosts reflect on dietary habits and how they relate to autoimmune issues and digestion.
“Have I been like, you know - Just constantly pushing.”
Digestive Processes and Meal Regulation
56:00 to 1:00:21
Hear about the hosts' experiences with digestion and meal size regulation.
“And I probably could get away with that.”
Sponsor: Element
1:00:21 to 1:01:23
Learn about a science-backed electrolyte drink that supports health.
“When the systems that are meant to guide our health fall short, it becomes necessary to take health into our own hands.”
Fitness Questions: Lunges and Training Volume
1:01:24 to 1:06:45
Explore listener questions about lunges for beginners and optimal training volume.
“I mean, and you could still use, again, the squat rack if needed to for balance purposes.”
Weight Loss and Health Risks
1:06:45 to 1:10:02
Discussion on weight loss strategies and addressing sleep apnea health risks.
“So, so that's the, you know, those are the kind of caveats.”
Transcript
Automatic transcript. May contain errors.0:28Pop quiz. Coming to the Wayfair Store. From July 23rd through 27th, you can score up to 80 % off everything home in person. Like up to 80 % off area rugs, up to 60 % off outdoor furniture, and up to 60 % off mattresses. Take home the small stuff that day and get the big stuff shipped fast and free right to your door. Shop the sale July 23rd through 27th at the Wayfair Store at Edens Plaza in Wilmette. Wayfair, every style, every home. If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews.
1:09You just found the most downloaded fitness, health, and entertainment podcast in history. This is Mind Pump. In today's episode, we answer listeners' questions. They posted it on Mind Pump Media on Instagram. We picked four. We answered them. But this was after the intro, which was 58 minutes long. And in the intro, we talk about fitness and muscle gain and fat loss, current events, family life. It's always a fun time. Now, this episode is brought to you by some sponsors. The first one is ButcherBox. So what is ButcherBox? What's better meat for a better you? It's convenience. They deliver grass-fed meat, heritage pork, chicken, wild-caught fish to your door.
1:46You like protein and you like the healthy stuff and you like to save money, go to butcherbox.com slash mindpump. On that link, you can get free ribeyes, New York strip steaks, or filet mignons in every order for a year, plus get$20 off your first box. This episode is also brought to you by Super Patch. This is a wearable neurotechnology that helps induce different feelings. They have one for pain. They have one for joy or athletic performance. It's a drug-free, non-invasive patch that delivers targeted tactile stimulation through the skin that supports all of those things. There are well over a dozen studies that support that they actually work.
2:25I'm not making this up, you guys. The studies are controlled. They show that they work. Go to mindpump.superpatch.com. On that link, you can save$30. We also have one day left for the MAPS upper-lower program sale. This is a four-day muscle-building split. We have a men and women's version. Be in the gym four days a week. Divide the body up into upper, lower, shape, and sculpt the body. You have 40 % off. Go to mapsupperlower.com. Use the code LAUNCH for the discount. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com?
3:03I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. Five fitness rules. There's five of them. You break them, you're going to kill your progress. You're not going to make good, consistent progress. I promise you. And these are probably rules you're not thinking about. We're going to get to them right now. Let's go. Dude, that sounded intense. Did you make these rules up? I was like trying to be real intense. You're going to kill your gains. Well, I was trying to sell it. You know what I mean? I feel it. Here's the thing. When we talk about fitness rules, I think people think of things like lift weights, do cardio, make sure you eat less or whatever, which those are all very important.
3:46but the rules that we're going to go over are what we have found in our experiences as trainers and coaches, also what the data shows and supports that leads to the kind of success that people, if you really ask people, what kind of success do you want? What they'll say is when you really boil it down is like, I would like to be able to do this for the rest of my life. Like, I don't want to quit. I don't want to stop. Yes. I want to get in shape, but I'd love to stay in shape. I'd love to love being in shape. I'd love to love working out. I'd love to love eating right. I wish this wasn't such a challenge.
4:19Like, what are the things I need to focus on? And so these are the five rules that help with all of that. And I'll start with the first one, which is consistency is king. It's the core. It's more important than how good your workout is. Was this inspired by the conversation we just had with Sandy? No. Oh, was it? No, but that's, yeah, yeah, that's true. I feel like it so aligns with what we just had. It's 100%. I mean, this is how we coach people. You know, and I think that because obviously I'm reading ahead, so I get to see your five rules that you have in play. And it's a lot of what we really were kind of communicating to somebody who's been like a lifelong person who works out and has really had some major setbacks in her life and kind of getting her back on it.
5:02And it's like even with the veteran person who's lifted forever, these rules are still, I think, the core and the foundation. And I think this is such a – and they're not what you would think, right? That's right. Like you said, they're not the stuff that you think you hear from like the fitness influencer, some really basic rules. And for the longest time on the podcast, you've communicated it well that a subpar program done consistently is better than the best program done inconsistently. That's right. Right. And the challenge with this is, especially if you start to look at the fitness studies, is you'll look at studies and the studies will, in some ways, not always, because there's so much context, right?
5:44There's such a big difference between people and the context of their lives. So the studies aren't perfect. However, studies can often point to superior ways of working out. Like this form of cardio versus that form of cardio. This way to strength train versus that way to strength train. The combination of the two. How long should your workouts be? How intense should they be? How many sets should you do? What you should focus on? What are the best exercises? And so we look at these studies that are 16 weeks long, 12 weeks long, and we go, this is superior. This is the best way to get what I want.
6:19So that's what I'm going to do. But what we forget is that consistency beats all of that. because if you look at somebody who's really fit and who's figured it out, right? Somebody who doesn't stop, right? Somebody who doesn't get in shape and then get out of shape. This is a person who like you're like, this is their lifestyle, man. They've been doing it for a long time. What am I going to keep doing the longest? They're consistent. Yeah. That's what matters the most. That is it 100%. And so I don't care. It's important. I don't want to say I don't care, but it doesn't matter as much on what the best workout is or the best routine is.
6:50What's more important is, are you just consistent with what you do? And what kind of goes along with this is sometimes you just do something. Sometimes, like, look, I got Monday, Wednesday, and Friday are my days to spend 45 minutes to exercise. Oh, man, I am tired today. I really don't feel like it. So I'm not going to do my normal workout, but I'm going to go to the gym and do one exercise or I'm going to walk. I'm going to do something to stay consistent. that attitude leads to tremendous consistent progress over time. Now, do you think this is more or less people don't know that this is the number one factor or one of the number one factors?
7:30Or do you think just people really struggle with being consistent? Both. I think part of it is they struggle with consistency. And then the other part of it is they choose what they believe to be the fastest way to get where they want without considering, is this something I can maintain? You know, when you look at the data. I think urgency really convolutes their progress. Like it'll take them towards information that they think is the most optimal thing and it's outside of their normal habits. And so therefore, it's hard to be consistent even more so with that. 100%. Yeah, you both saying that makes me think that it kind of divides this up into – obviously there's all kinds of subgroups, but two major groups of like people that are like fanatics who are choosing the wrong pathways to try and be consistent with is to your point.
8:22And then to your point, like people that just struggle purely with like, they can't string two days together of doing something good for themselves. Like I would say that people tend to fall in one of those two buckets. Either you're the person I have to motivate to just put a few days. And I think that that conversation sounds different. and then the other people that are like, they're consistently doing something. Is this consistently doing the wrong thing? Well, that's the second rule. The second rule is for those people. So the first rule really applies to people who just have trouble doing this consistently, week in, week out, month out, month in, month out, year after year.
8:57The second rule is the one that the fitness fanatics really mess up over, which is the 80-20 rule. Now, I've heard this applied many different ways, but you can also apply this with your workouts. And this is how it breaks down. 80 % of the time, the intensity of your workouts is moderate. Yeah. 20 % of the time, it's high. Fitness fanatics flip this. They go 80 % of the time hard. And when they're forced because of injury or burnout or they're just fried, then they go down and 20 % of the time, they just try to get back to when I can do the super hard workouts. If you really look at your whole year, moderate intensity is how you spend most of the time working out.
9:35And then there are those periods of time, which is the 20 % of time, give or take, where you sprint. By the way, the highest level athletes train like this. So I think it's important to point out the most genetically gifted people with the best nutritionists and trainers and coaches who get paid to do this for a living have an in-season and off-season. They also train where they're in-season. It's redlining. Off-season, it is time to recover. A lot of fitness fanatics are like, I'm redlining until I'm forced to slow down. which will crush any kind of progress. Most of the time, most of the time, you're in there and you're training with a moderate intensity.
10:11You're working out, but it's moderate. And then you go at those short periods of time, you know, three weeks at a time or whatever. We're like, I'm getting after it. If you approach your training this way, your progress will skyrocket. It's so hard to communicate this to the person though, that's right in the thick right now of their three month or six month run of like killing it. Like this resonates with the fitness person who would consider themselves a fitness person that's burnt out right now or falling off the wagon or trying to get back in the swing of things i think this resonates and it's like ah i'm guilty of that i tend to do that but someone listening right now who's on a six month been killing it you know and pushing the intensity every is like yeah i'm not that person this isn't uh like i i train that way i love it i'm i've been i haven't missed a day in six months and like and it's hard to get this point across to that person?
11:05Like, what do you say to that person right now who's on that role, who thinks this message isn't for them? I mean, we'll try to logic it, but I totally identify with that person. But I'll try to logic it. Maybe I'll try to sell it, which is when you're burnt out, it takes a lot more to get your body back to where it needs to be than if you avoid getting burnt out in the first place. Okay? So if you schedule and are smart about when you work out hard and when you coast, you won't get burnt out. When you finally get burnt out, it can take a long time to get to the point where you can get back after it.
11:40It could take a while to dig yourself out of that hole. You know, when people call in who are fitness fanatics who are burnt out, sometimes it takes months. Sometimes it's months of scaling things down, letting your body heal, because you've been doing this for two years, before we can start to slowly scale things back up. But you can avoid that completely if you do this the right way and you're smart about it. By the way, injury plays a big role in that. Oftentimes, people like what you're saying, Adam, they don't slow down until they get hurt. Right. And then it's like you got to heal. You got to rehab.
12:13And then they'll jump the gun on the healing process. And it's like, yeah, it's kind of a vicious cycle because the mentality is really what you need to address. Totally. It's like it's a discipline in itself to be able to not go with your urges to just go super intense, like moderate, and then every now and then infrequently we'll ramp it up. I mean, shit, I'm 40-something years old, and I feel like I'm barely piecing this together. I mean, really. It's a battle. At 45, I think back maybe the last three to five years, like really starting to piece this together. And again, a lot of that is because I'm forced, because we keep getting injured and doing stuff like that.
12:54And it's like as much as I communicate this to clients and people, I know how hard it can be because it feels good to go intense, especially when you're in a rhythm and you're strong. It's so hard, again, just to empathize with people. I'm learning this or relearning this, I should say, in jiu-jitsu. So I started getting this with exercise, which only took me 30-something years to figure it out for myself. But in jujitsu, you know, I'm going and I'm only going twice a week, but I'm getting all these areas of stiffness and soreness. And I'm like, oh, kids, my body's not used to moving that way.
13:29And so I had to take a day or two off. And I talked to the coach, who's a friend of mine. And he's like, bro, I watch you roll with other guys. He goes, you're trying to win. He goes, you need to just go. He goes, let them beat you, go super easy. And I'm thinking about it. And in my head, I'm like, I'm not going all out, but I'm going too hard still. He's totally right. Like if I'm going to learn these techniques, I just got to practice that technique and not get so fatigued to where I'm relying on those different things. And so I'm having to relearn this even with Brazilian Jiu-Jitsu because here's what happens.
13:58I start to hurt. I have to take days off anyway. Yeah. So I'm not getting there any faster. I'm getting there slower. I'm getting there slower because I'm not, you know, considering this 80-20. That's interesting that that happened to you considering that I felt like you went in with the right mindset and attitude even. I went in. It showed you how difficult it is because I feel like before you even started, you looked at us and you're like, I'm going to go in. i'm gonna go i still overshot still overshot oh wow yes what what was the trigger that either made him did you go reach to him or did he say something how did it no i told him i talked to him i said i'm gonna have to take a couple days off i've got the soreness on my elbows i said you know i'm trying to go easy and he's telling me he's like i'm watching you go dude he goes you're trying to win and if i'm being really honest with myself i'm not like going crazy all yeah but there's a part of your ego that's going like i want to be able to go 50 and still win it's not even i'm just going too hard right bottom line bottom line is i'm going too hard right now and i gotta i gotta go in a competitive setting 100 yeah it's that's a tough one to just turn that off you know very tough well that's why this is why i mean this is to your point like i struggle with the and i've talked in the podcast forever about wanting to get back into basketball like i have i can't i don't know how to just go slow and easy because you're playing especially a game like that that's that is such a jujitsu i'm sure has similarities in this fighting someone yeah it's at a yeah it's that so you're it's at a speed that's tough to like yeah you know you almost have to submit to losing which that that's you know 100 like i can't imagine getting on the court and be like i'm gonna go out loose now i can i can do that i can do that adapted well here's the deal i can do that with lifting i can go to the gym and be like i know i can lift three plates but i'm only gonna do one yeah i'm gonna go through and i don't care anymore what people think you know that first 20 something years of my lifting career i definitely care but this is a totally different endeavor and so it's like i gotta relearn that i gotta relearn that thing but luckily i'm learning it quickly it's only been a few weeks i think i hope i learned i let you win yeah exactly let's make sure i say that hey look i'm just gonna lose a bunch of times i'm trying to go easy i hope it felt good for you all right so here's the next rule don't forget to play somewhere somewhere uh or along the lines uh or throughout this time of fitness we started to equate it with work maybe because it's called working out uh but you know when you look at kids especially kids that go outside a lot this is starting to become less and less true but especially when we were kids kids were generally fit every kid was generally fit why they played nobody worked out i don't know any kids that worked out when i was on elementary school we were just playing all the time and we we as adults i think we think uh working out has to feel like work or we can't play which is crazy when i think back to the members i used to have in my gyms that were some of the most consistent members i definitely had some gym rats in there but there were a lot of people that were just they played you know well into their 50s 60s and 70s they surfed they salsa danced uh they line danced uh you know they played ultimate frisbee uh pickleball uh don't forget to play um playing is a great way to work it's actually the best way to be active because it's super fun you lose track of time it's enjoyable and it feeds so much more than just physical fitness do you know the best example of this that comes to mind for me whenever we talk about this what who and what it is it's paul check oh yeah and i think of paul because of this uh for a couple reasons good example one is what you just said i find can be easy for some people i love jiu-jitsu i love basketball i love like you have sports or you're an outdoorsy person so you like kayaking you like snowboarding you like and so those people that like oh yeah i should do more of that i know i love that but maybe you're not into all those things and you're not a big sports person uh i like and i don't i assume paul because he doesn't strike me as a guy who sits and watches basketball or football or anything like that but he finds ways to play within his yeah his his movement right like he's stacking stacking rocks remember when he had the video where he was painting between sets inside like and doing just no rhyme or reason why this movement and that movement he's not programming in the most efficient way to maximize muscle gain he's like i'm gonna come in and do these movements while i break it up with painting over the next hour and i just think he's done i mean look how strong healthy and fit that man is and the way he's trained for so many years he's found a beautiful way to integrate play into his training and it doesn't necessarily because i think again play comes to people of mind right away we think playing sports and it's very easy for the person who has hobbies like that to for that to register no you're right i think what happens when we think okay cool i want to work out and i want to play so it has to be a form of playing that's super strenuous and hard That's not what I'm saying.
18:49I mean, I had clients who we would have these conversations who would tell me things like, you know, I like gardening. Oh, go do all your gardening. That was their play. And what did it do? They were outside. They were outside for hours squatting and digging and gardening their front and backyards. And for them, that was activity. It could be walking. It could be hiking. Jump on the trampoline. Yeah, great example. Like go have fun and go play in whatever ways you like to play where you're active. If you find something you like to do genuinely that involves moving a little bit, the benefits are tremendous and the consistency is kind of built in, which is pretty cool.
19:27Next, walking is so underrated. It's the most underrated form of activity. I was guilty for years as a trainer. We all were. At downplaying walking. Walking is wonderful. It's amazing. It's low risk, moves the body, improves digestion. If you do it after you eat, improves insulin sensitivity. You don't need to change into workout clothes. I don't need any workout equipment. I just go for a walk. And if you walk throughout the day, you know, 10 minutes after breakfast, lunch, and you're just a 30-minute walk every single day, it's a phenomenal way to improve just general activity. In fact, this is the number one way I recommend people improve their general activities.
20:07We communicate this a lot, I think, on the podcast and have been for years now. Something I thought about just recently that I think is another thing that it really helps out with that I don't think I consider as much. And you have this study to back and support it up. What is the statistics on processed food eating and bad food choices and boredom? Oh, I don't know. I know there's connection. I know there's definitely a connection there. Definitely a connection. And walking is such a low barrier for entry, right, just to go take a walk. And so if you just discipline yourself, anytime you're bored, go for a walk.
20:44Yeah, go for a walk. How much that creates that space. And it's a great behavior to build. Right? It's so healthy, good for you. And it's just like, how many times did you just go snack because you were bored and you turn on the TV and said, if you could, and I'm not asking you to go squat a bunch of weight or go to the gym, but it's like, you feel that boredom kicking. You know what? Let's go for a stroll. And if you could just discipline yourself to do that, like how much that helps that. Dude, yeah, anytime you're even in a rut with, like, your thought process or, like, you're at work and you're, like, stuck on this, like, problem or issue or, like, I swear, like, walking is such a magical thing for that and, like, just for, you know, sparking some kind of different idea or different perspective.
21:26Like, it's amazing what that does even for creativity. I've even opened that. So you've heard me talk many times about giving yourself permission to only do one exercise at the gym and stuff. there's times where i'll just i'm gonna go and walk and then that sparks the workout and stuff like that so it's you'll look at it different yes because sometimes i when especially when we drive or sit in a commute or something like that or we've been sitting here all day long sometimes i know like today's my training i'm like god i'm just not and it's like i just need to move my body and like and then that will change my mindset but i don't tell myself i have to go i go you know i'm just go for a walk that's so easy and then i'm walking 10 15 minutes later i'm like oh okay now the blood's moving a little bit i can now go get a set in and then a set turn it's like i can't tell you how many times giving myself that permission of oh i'm just gonna i i know i need a workout today but i don't feel like it i'm just gonna go for a walk walking promotes the doing one more thing the one more thing promotes a workout it's like dude that's unlocked 100 i had a client once i just remembered this where we were trying to improve increase your activity and it was the silliest thing but it worked so well this is back when we had body bugs and that with track steps also.
22:35And all I did was I told her, because it was hard for her to get any additional activity, going for a walk outside. She was like, whatever. I said, hey, you live in a two-story house. She said, yeah. I said, okay, every time you go to the bathroom, only use the upstairs bathroom. Let's just do that and see what happens. Her steps went up significantly because it was just a stupid rule. Anytime she had to go pee, she'd walk all the way up the stairs, all the way up to her bedroom, use that bathroom, come back down. And her steps went up throughout the day just from doing that silly thing. That's funny.
23:04Last rule. There's only really two diet rules that most people need to follow if they're going to follow any rules with diet. And these two things, if you follow both of them, most people, okay, most people listening, your body weight, your body fat percentage will fall into a relatively healthy body fat percentage just by following two diet rules. Here's rule number one. Avoid heavily processed foods. Here's rule number two. hit your target body weight in grams of protein from whole natural foods, eat it first. That's it. If people just did those two things consistently, that's it. They did nothing else.
23:41They didn't track. They weren't trying to cut. They're not trying to bulk. They're not trying to do anything else. They just, I only eat whole natural foods and I hit my target body weight in grams of protein and that's the thing I eat first. People would get great, nice, consistent results. They wouldn't feel like they're dieting. They wouldn't feel like they're starving themselves. They'd feel good and it would blow them away. It would feel automatic. Yes. I think saying most people is underselling it. Yeah. I've never met somebody who's done those two things. They've not seen incredible results.
24:06I'm sure there's somebody out there. That's why I'm saying that. You know what? There's some crazy out there. That person's lying. They're lying. They didn't do it for long enough. That's how confident I feel in these two rules, that anybody who has just done those two things consistently, back to the first rule of all these rules, like, yeah, the person who says, I tried it, and they did it for five days. You know what I'm saying? And it's like, yeah, no. somebody who has consistently done this eaten whole foods hit their protein intake every single day i mean personally i have never it resolves had somebody come back and go like holy shit huge change huge change in my body composition notice the difference in my strength all things all things improved just by falling those shortest diet book in the world it is right there the body already knows what to do with that the hardest part is that what it needs the first one to the point of even the working out part, the consistency is just, can you be consistent with doing that?
25:01And that should be the main thing you focus on. Instead of overcomplicating it with all the latest, greatest diet tips and hacks and things, it's just like be consistent. 100%. All right, speaking of food, so I went on ButcherBox's website to change my box, Doug. And you can go on there and change your order. And I tried to order more of the gluten-free nuggets because they're ridiculous. Yeah. And I can't. And then I hear from Adam that he has nine, I think it's nine bags. I feel like I've gotten the most of it. I was like four. Is it because you did that that I can't get anymore? No, no, no.
25:28Are they limiting that? No. Have you been blocking? You can't. So we always try and we can't. And so there are certain times where they're running certain deals where certain things are more available. And so I think we typically can only get two, two, maybe four. I think the four is the most. I think four is the most. And Katrina will always, you know, she's normally downstairs on a computer and when she's messing with our order for our changing things and she'll normally ask me like, hey, is there anything different you want from ButcherBots this month? And normally it's, no, it's fine like that.
25:58And then she yelled at me today or just a couple of days ago that, hey, we can order more nuggets right now. And I'm like, okay, well - Max it out. Yeah, I go, what's the most we can? And she goes, well, here's the, for our, the package that we have price-wise that I could get up to nine without increasing my price package. And she goes, so at first I was like, get 12. We can go 12. and she's like well that's gonna add a little more cost i'm like well what's the most i could get without adding more cost and she's like nine nine nine that's so good dude we eat it while we eat it like crazy so my the box i get is we get there we get the nut for sure because they're so they're so easy the macros are good uh my kids love them super easy yeah like throw them in the oven yeah 13 minutes later kids love them and then uh i get tons of ground beef uh from them the grass-fed ground beef i get tons of it because it's the easiest slash best tasting slash most convenient meal prep thing ever is rice ground beef i have salsa ready in the fridge i have uh like you know avocado or guacamole in the fridge boom done and i have all these meals ready to go super easy rice ground beef salsa done that was actually jackie who said that i should give her credit she said it called the anchor meals i like that i don't know where she who she got that from or who she said but i i posted uh i've been posting i told you every almost every week those burrito bowls are just i post what i'm eating or cooking which is the same thing what you just said it's literally it's three butcher box uh pounds of ground beef ice and cook them up yeah i put everything on it i put three pans going i've got mushrooms onions and beef and and then rice is in the in the uh in the crock pot or whatever or in the And then she messaged me because after, and she was like, oh, yeah, add it again with your anchor meal.
27:50I was like, oh, I like that. That's a really good - Like I say, it's your go-to base. Yeah, that's a foundation. And why I like that so much is because of the tip that I always give with breakfast and stuff like that. You can turn it into like a - Anything. Yeah, you throw some eggs on top of that. Yeah, and some cheese. And it's like, now I've got like this breakfast egg cheese thing going on. Yeah, so it goes good with lunch, dinner, or breakfast. Easy to digest. Yes. goes down so easy it's high protein it's like great for reverse dieting building cutting whatever because it's ground beef I don't got to cut it with like my plastic utensils the next day it's like I can spin it yeah no it's it's the best yeah alright I gotta tell you guys something crazy okay Doug look up The Odyssey the movie The Odyssey and look up The Rotten Tomatoes did you watch it?
28:35well hold on I'm gonna tell you guys something that I just read about this movie and I did go to the movie theater to watch this movie I've heard mixed reviews so this will be interesting just look at the Rotten Tomatoes review. So Rotten Tomatoes, what does Rotten Tomatoes say? Audience and... It's 94-97. That is so high. It's fake. So somebody went in and hacked Rotten Tomatoes because so many people are like, this movie sucked. Somebody went and hacked it. That is fake. They were not putting in negative reviews. It's fake. Are you being speculative right now? No. Look up The Odyssey Rotten Tomatoes is fake or was hacked.
29:17Look at that, or hacked. The actual audience review is closer to 50%. Yeah, so I've had a couple people watch it and they were like, meh. Sucked. I haven't heard sucked. I heard meh. No, here we go. Online controversy. Not true. Okay. Users on platforms like Reddit discovered that only out of 886 active users who navigated to the site independently, only 56 % left a positive review. I mean, there are other, by the way, that's really, so only have, that's just positive. So they're like negative 44%. So, so there are other sites that give you audience reviews and all of them around 50%, 40%. Okay.
29:56So rotten tomatoes, like, uh, what's a Wikipedia. You know, they talk about how Wikipedia can be fake. I, they just, they're just, okay. So all of this, you did watch it. What was the, was okay. Yeah. Okay. It's boring. Was the, uh, I heard it was average at best. Bro, it was boring. And then I also heard you have to watch it on IMAX if you want any sort of - First of all, I love movies like this. I love - Yeah, I feel like you have a very low bar. So you're telling me. So I definitely ain't going to waste my money now. You know what I'm saying? No, no. I love Greek or Roman epic stories. I thought for sure you would like it.
30:33I love mythology. Yeah, mythology. I'm a huge fan. Like Cyclops? I mean, come on. I'm an easy win, dude. The extreme right was posting about how it woke. Did it or no? Was that a lot of just hard right? There were a couple people that were casted where you could tell that they're trying hard to shoehorn certain things in there. Whatever. That can annoy me sometimes, too. Do they even get that much screen time, though? Not much. Yeah, see, that's where it's like, for me, I'm like, eh. As long as the story's good. Yeah, I don't care about that as much. Sometimes I do, like when they do it on purpose.
31:09sure yeah you know like well my point the story of Abraham Lincoln the right made it sound like it was such a big deal and I the more I dug into it before I didn't see it so I don't know but I I was like wait a second they didn't really make this character that person no but they kind of did shoehorn a little bit Helena Troy you know the the soldier in the beginning it's not a big deal okay I can tell when it's a big deal it does bother me because it's like oh come on you guys are really trying hard yeah to make this something that it isn't that's not why I don't like it I I don't like it because it was boring.
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31:40We went to the movies, and I love movies like this. How long was it? It was like three hours? Bro, I'm in easy sell. There are certain categories of movies that I just, like sci-fi, I'm in easy sell. I totally think you have a low bar. Epics like this. You're saying that. Bro, we stayed for an hour. It was boring. Oh, you didn't even watch the whole thing? No. Oh, my God. I can't remember. Last time I walked out on a movie? It was boring. I know. Wow. What was the last movie you walked out on? I don't recall. It just wasn't. I know I have. You just have eyes. I know I have, but it's been a long - It's been a very long time.
32:13Very long time. It wasn't that it was terrible. It was so boring that I'm like, I can't sit through another two hours of this. I mean, that's a lot to walk out of a movie. It does. Because you already bought a ticket. It was boring. And it's fake. The reviews on Rotten Tomatoes, fake. You look at other sites. We have all kinds of comments. Everyone's like, oh, it turns at an hour and a half and gets sick. I missed it when it goes. You know, that's funny because all the positive reviews are all these streamer guys. or influencer people that I've seen. It wasn't like your average person. Yeah, I don't know why they would do that or whatever.
32:46I mean, I'm sure there's money involved. Yeah, some kind of payment thing. I mean, the theater was relatively full, so a lot of people were like - Has that happened before? 94, 97 on Rotten Tomatoes is normally a banger. You're right. Like you can't - Because I saw that, because I saw the political controversy, which I'm already skeptical of. I saw it and I'm like, is this real? Because you know how politics are. I didn't have high hopes for it. I'm still waiting on Dune but then I saw this review on Rotten Tomatoes I'm like oh bro 97 % is going to be great this is going to be a great movie and I was in there and I'm like sitting I'm waiting for it to get enthralling you know it's funny okay whoever obviously this was like some psy-opted freaking who knows but what a backfire it will be because there's nothing like the best thing you can do to somebody is tell somebody a movie wasn't good and then they get watching they're like yeah that surprises them but if you tell me it was the best movie ever and then I go watch it and it doesn't live up to that.
33:38Oh, I don't trust you. Yeah, or the disappointment is like, I'm far more disappointed because I saw 94, 97. Where maybe if you saw 40, 30 and you took a chance, you were like, no, it wasn't bad. It wasn't that bad. It wasn't a terrible, look, I'll be clear. It wasn't terrible. It was just boring. Yeah, I didn't hear terrible. It was just really boring. I heard it was all right, okay. I heard you got to go see it on IMAX if you're going to go see it. I heard that stuff from it. I didn't hear terrible. And I was very disappointed because I was really looking forward to watching an epic story on the phone.
34:08Well, I think that's a lot why you feel that way. If you told me it was a 97-94 on Rotten Tomatoes and I went and saw a movie and it didn't rock my world, I would be pissed. Even with Cyclops, Giants, and Sirens, they couldn't pull it off. I mean, the Cyclops, it was cool. It was all right, but it wasn't that like... It was just boring, dude. Jason and the Argonauts was better? Yes. That was a great movie. It still holds up. You never watch the original Jason of the Argonauts? I don't know. I'd have to see it to show me that. That's back when they used freeze frame animation, whatever it's called, claymation or whatever.
34:42How old was the movie? How old was the stop motion? It's a stop motion. It's pretty old. Like 80s, 90s, 2000s. When was it? 1963 is the original. That's a good movie. Oh, yeah, it is. Yeah, the special effects are absolutely horrible. I mean, it's 1963. Of course, by today's standards. Have you seen it, Doug? I think I've seen clips of it. but I haven't seen the whole thing. I think I might have seen clips. I definitely haven't seen it. I've never sat and watched the whole thing for sure. It was fun when I was a kid. You know what was a really good movie in that kind of genre was - Clash of Titans.
35:15So good. Yeah. That was great. That was really good. Do you guys remember Clash of Titans? I don't know, but I feel like you're just going to - You're proving my point right now. Which one? No, the 1981 film. The 1981. You got to take it - Listen, you got to take it - Read up online. You got to take it with the context of the time. For 1981, it was phenomenal. Yeah, that's fair. You can't watch an 80s film and then try and compare it to, that's fair. My kids make fun of all those now, and it's like, whatever, dude. It was sick back then. No, no, I'm with you. I'll get your back on that. I mean, it's not fair.
35:44It's not fair. Because, yeah, they're going to watch it and be like, oh, my God, you can tell. It's a prop. Well, yeah, it's 1981. Our cameras and our AI was as good as it is today. Hey, have you watched even movies from 20 years ago with CGI suck now in comparison? Oh, yeah, yeah, yeah. Like even animated films, like the original Toy Story. The original Toy Story, you watch it now, you're like, whoa, this sucks. The animation sucks because they've gotten so much better. I remember when - Avatar sucks now if you go watch it. One of the Pirates of the Caribbean that when they really started ramping some of that stuff up and you could still - I could tell on a good TV how fake the set was.
36:25It's like, we're so past that. You know who had good, that stands the test of time, really good special effects that even today if you watch it you're like wow that is really good what alien the original alien was sigourney weaver i can't remember you watch that today with the alien and it stands the test of time well because yeah that was all real props that's right yeah that's right because it's got the realness to its uh benefit even the original predator when they make him look invisible and he sees like it still stands the test of time phenomenal drama those are great i mean great classes never gonna be bad don't give me any time you know like watching it have you seen that with your boys yeah oh multiple times do you like it yeah they love it yeah we watch commando see that's cool they can watch something that old and still like and still appreciate like how how good it is yeah i can't wait till i can do that with my fight oh dude yeah it's the best you would talk about 80s and stuff like that, 80s, 90s stuff.
37:25Off air, we were talking about the Power Wheel, Big Wheel controversy. Oh, Power Wheels. When were those invented, Doug? Can you find out? Yeah, because you made a comment like that. When we were kids, that was like the real flex. But I'm like, I don't think they came until we were kids. They were invented in the 80s. I think 90s or later. No, I want to say 80s. I mean, let's see. I think 90s or later is what my calls. How much you want to bet? It's the 80s. How much you want to bet? What? Oh, dude. Stop. No, the Power Wheels brand name and line were officially launched in 1984. Yeah, but what was a power wheel?
37:53Was it like - 1984? In the 80s, it was the one that you drove. Well, let's look. Let's look. Because, I mean - Power makes it go. No, bro. That's not the one on the left. No, no. Look at the Barbie one, dude. That's 1980-something right there. Yeah. Yeah, dude. I remember having cousins that had power wheels. That's like the original ones right there. If you had a power wheel in the 80s, you were the rich kid. Definitely. You know, everybody else was pushing with their feet. and here comes Timmy with the real big wheels and we would like I feel like I was already like a teenager I bet you had a power wheel in 1994 me?
38:29well yeah and you guys made crazy purchases even though you didn't report he's like no we had ponies yeah I just feel like I feel like you guys had jet skis you guys had power wheels no we didn't have any that stuff you had no electricity my friends had stuff like that it was because you always tell stories I'm like wait a minute I thought you were a poor how'd you guys afford that you're like that's how you report I have rich friends you know we had a horse you know it's funny though okay so it's crazy because i actually don't i don't picture it like this as a kid just shows you how your perspective is so different um and i would love if you ever i mean you got did you you didn't live in a lot of different houses i lived in a lot of different houses growing up and so there's part of me that like wants to go uh back and like tour and walk through and feel what it feels as an adult walk through there because it doesn't feel like it could have been that small but that house okay that had the horses is out in Don Pedro.
39:21And I know that it cost 110 grand. Back then? Yeah, back then. So this isn't that far back, though. It should have been on three and a half acres, right? And the house, it was a double-wide trailer that somebody had built on, like non-permitted added structure to a double-wide trailer. That's what I lived in. But in my head, I didn't think of it as a double-wide trailer because they made it look like a house. but I mean it had a you know the bathroom and shower like a like a trailer like a trailer oh interesting oh yeah yeah so I but I can't and the living room that was added on so it did have this kind of big open living room but that was like the added on part to the trailer so if you can imagine like a double wide trailer and then this big square that that they cut a hole in the side of the side yeah that connected it you know and then carpeted it all and so and I for many years lived in the in the living room that was your bedroom that was my bedroom originally my parents had put me outside on a another attachment which was like a single bedroom that they built attached but it was detached there was no you had to go outside the house and walk into the to come in and i was so young and we lived back in the country and you hear noises behind my my bedroom all the time i was too scared to sleep out there so they put me in the in the living room until i don't know what what grade third or fourth grade or whatever i was oh you're a little guy oh yeah yeah that's why I I don't you know if you've ever been a double wide trailer they're not big so in my head though it feels like it was a lot of space do you remember the first time when you were getting older going into an elementary school and realizing how small the chairs and desks were I remember that in like 7th grade like I went into an elementary school classroom and I'm like why is everything so small and the teacher's like this is how they've always I'm like what I don't remember them you go to pee in the urn roll and it's like this little tiny thing I don't belong here.
41:14Would you go pick up any kids at school? You gotta go to the bathroom. Yeah, I did that when my kids were in school. I was like, I can't go be in there. Dude, I did the worst, most scary thing ever the other day. I forgot to tell you guys. No, what'd you do? So my wife got a membership to this gym with the kids that has an outdoor pool. Yeah. And it's so that the kids can learn how to swim over the summer. It's really nice. I don't want to say the gym name because I don't want people to know where to. But anyway, it's a popular gym in this area. really nice outdoor pool and so i've been going with them and just paying a day fee here and there and hanging out and it's great they have like uh you buy food there they serve uh beer and wine um and it's a lot of fun the kids love it it's great well anyway the first time i was there they have two uh like outdoor bathrooms okay and um i just walked in one of the bathrooms i didn't even pay attention and i'm looking you guys this is like one of the worst things i look on the wall because it's kids that go in there too, right?
42:11And there's all these like backpacks lined up against the wall, I guess from one of the swim classes. And they're like, they're all pink. They're like My Little Pony, Princess. And I'm sitting in there for like three seconds. I'm like, what? Oh, no. Then I look and I'm like, there's no urinals. And I'm instantly like, oh, crap. And I walk out. I was in the girl's bathroom. Oh, God, dude. Anyway, my wife was at the - It's happened to me before. Bro. It's like so embarrassing that happened. Not only is it embarrassing, but so my wife was at the, She was at the place where you order food. And when I walked in, she didn't know I walked in.
42:42But the girl at the front goes, that man just walked into the girl. Oh, God, no. Somebody saw you. Yeah. And my wife turned around because she's like, who went in the girl fast? Then you walk out. And I walk out. And I walk right out. Oh, damn. And then she turned around and she goes, that's my husband. I think he made a mistake. Yeah. Because you see me right away walking the other one. Yeah, yeah. Covering my head. Oh, my God. Oh, boy, dude. Isn't that funny? That's happening to me. Well, because if I saw a guy go in there. No, no, to it. I'd be instantly like, we're going to fire you. That's probably happened to me twice in my life.
43:11And I can recall the feeling both times of walking in and going, oh my God, I'm in the wrong one. No. Panic. No. Especially because there's like kid stuff in there. Oh God. Like if a dad saw me. Oh man. You're getting catching a punch as soon as you are. Well, I was only in there for probably a total of four seconds. Yeah. Oh no, of course. You recognize pretty quickly. I looked and I looked and it hit me. Oh crap, get out. Oh, that sucks. It's normally a lot cleaner, smells different. You know what I'm saying? It's like there's a lot of signals. Like as soon as you get in there, I'm in the wrong place.
43:40Thank God there was like a mom in there with her kid. Carvings all over the dolls. That scared the hell out of me. Oh, my God. That's so great. Justin, I want to ask you because you use the pain super patch because you've had shoulder pain. Yeah, I've been. I love it, dude. Yeah, dealing with it. And it does make a difference for me, especially to, you know, work on my mobility and at least go through the movements. It's so weird. It helps, dude. It is weird. because it's witchcraft dude no don't say that it's witchcraft i've decided it doesn't make it call it whatever you want yeah it has a weird effect man because it's just like you just put a little sticker on there and it's like so the studies so just like if people aren't familiar because we we had the ceo on the show and initially they wanted to work with us and when they sent them to me uh it's called super patch and i thought oh this must be transdermal medicine or transdermal supplement because the patch yeah it's like no medicine no nothing chemicals or something so i'm like oh cool it's placebo effect they're selling a placebo effect this is fake exactly and so i didn't do anything with it um turned them down and then the ceo was really persistent and he's like send the studies have them look at the studies i'm like their studies let me see these studies yeah and they're i mean they're legit peer-reviewed studies and there's like there's well over a dozen of these studies the pain ones were crazy Yeah.
45:01The pain patch is as effective as taking an NSAID. So, wow. And so then I went into, I saw the study, so I'm like, wait a minute. This is crazy. These are placebo-controlled. These are gold standard studies. There's several of them. It's showing a real effect. Okay, how does this possibly work? It's called haptic technology for people who aren't familiar. It's a new area of research, and the ridges on the patch communicate through the skin, and the brain changes and perceives pain differently. And it works. And it's really weird. It's really weird. Because whenever I'm in pain, like, I'm just trying to push it away.
45:38And then I just notice, like, how I'm interacting with people. Like, my attitude and, like, you know, my overall, like, how I'm presenting myself. And it's like, you know, before that, you know, I'm just trying to, you know, tough my way through it. And when I had the patch on, it was like I was still like, you know, it's there. but it just takes it down and you're just like it it doles it out so it's not so strong and it's like distracting me yeah it's my favorite when we have i mean we've been doing this for a long time so it's like get your mind blown yeah it just there's not a lot of things like that in our space that like uh you know i imagine all of us are this for our families and friends like you know they're talking about the and you're like you instantly like stop it's a fad overrated So we're that person for probably everybody that we know.
46:28So it's rare that when something like that hits you, that you're like, our first reaction is like, stop, bullshit. And then it's like, oh, wow, really? That's kind of crazy. I mean, I think of that. It was with Super Patch, Red Light Therapy. Yeah, Red Light Therapy was like that one. Element was like that. Element was like that. What else has been like that? Since we've been doing this, what else have we been changed our tune on or was super surprised by a product, a brand, a modality, anything. Maybe the amino acids on some level. Yeah, when you show me the data. Oh, that's a good point. The essential amino acids.
47:03Yeah, when you show me data, when I'm in disbelief, but then I see studies, then I'm like, okay, I'm going to open. Because obviously this study shows that there's something. Yeah, there was a lot of research that went into it. Yeah, so let me see. The sleep one is the one I use the most consistently. I get better sleep with it. I use the pain one the most. Should have used that, yeah. Dude. Dude. Sleep deprived. Speaking about things that are like, that blow your mind. So my wife did something that has completely, and this is wild. It has complete, almost completely eradicated her migraines. And she would commonly get a headache every morning.
47:37Really? Now this is a big deal because my wife has been dealing with migraines since she, before she could talk. So when she was. I remember she was doing like green light therapy and all that. It's been a thing for her since she was a child. So when she was like two, her parents couldn't figure out what was going on. She would cry, be in pain. They thought something was wrong. They did all this imaging. Anyways, as she got older, they realized that she gets migraines. It runs in her family. Her dad gets them. And it's more often than not, my wife would wake up with some kind of a headache almost most mornings.
48:09And then it would kind of go away throughout the day with coffee and movement. And then I would say she would get really bad migraines maybe once a month. and they're really bad. They're debilitating. And she's never had any blood pressure spikes? She's got low blood pressure on average. So I thought it was something to do with her CNS. She's had all the scans, all the imaging. She's done everything. So she's just like NSAIDs or she'll take whatever or painkiller or whatever. Anyway, she was reading that taking magnesium glycinate at night and vitamin B6 in the morning, a lot of people get uh it works huh so she tried it a couple times and she tried it when she was starting to get a headache and didn't work so she discarded it but then she read more and she's like oh i think i need to do this for a while before it starts to work so she and this is like super cheap you guys magnesium glycinate b6 like cheap it's like 10 bucks she's been doing this consistently for the last five weeks about three you know six weeks i would say three weeks in no more headaches wow that's it gone sick done never happened in her whole life or it's gone it'll be wild if it stays stays like that for her it's it's going to it's that's what it was maybe you can look it up you can look it up and see that for some people wow this makes that difference oh my god imagine what an unlock and what like are you kidding me it's life-changing yeah every single morning she'd wake up with some kind of like mild that's crazy i mean i i only asked about the blood pressure because that was my issue you had high blood pressure and it gave me migraines and crazy headaches in the morning.
49:44But yeah, that's rad. She could find that. I know. It's so cool. So cool. That's super light. Speaking of health stuff, Adam, I was going to ask you, I know you had joint pain and you were trying a few things. Yeah. I haven't talked about it on the podcast, but I'm actually on week four, so about a month in. of, I don't know if the appropriate dosage is calling it microdosing or not, but I'm taking a very small dose of trisepatide. One of the things I noticed when I did the experiment with it, I did see some really good autoimmune benefits from it. So psoriasis. But part of me was like, yeah, was that just because I was freaking not eating?
50:29Yeah. You know what I'm saying? Food can trigger it. Maybe. Yeah, yeah. And so I'm like, and so I thought, You know, that was kind of my initial. And then I had been dealing with the kind of arthritis, knuckle swelling, inflammation stuff so much. And I thought, you know what? Maybe I'll try a small dose of it. Because I know some of the research points to benefits with inflammation and autoimmune stuff. And so I thought, well, maybe. And I remember when we had. Was it Dr. Tina? Yeah, Dr. Tina on. and she talked about microdosing with a lot of her patients with autoimmune and things like that.
51:05And so I thought, you know, maybe I'll try it like that, like a smaller dose so it doesn't crush my appetite. I could still hit my protein intake and eat more balanced and see what happens. And it took about week two or three when I started to notice some positive change with like the inflammation, the joint and stuff like that. and this last week and a half or so so being here i am at week four so uh i haven't i haven't seen myself like this inflammation and katrina thought like i lost a bunch she's like you lose a bunch because you can see it in my face and something she's like it's puffiness and i'm like i'm 219 i'm like still i'm still i'm still my size uh but the inflammation like i can i can see it yeah the inflammation has gone uh really down and i'm still able to eat enough like to hit my protein intake and stuff like that.
51:56But it's dramatically reduced the volume that I can eat and the size of the meals and everything like that that I'm able to eat. Otherwise, I can totally tell. Now, the interesting side effect outside of those benefits, that it's the self-awareness part that's making me question and wonder right now and challenge my own thoughts and beliefs around the way I've dieted and ate for so long, is I have dieted and ate for so long to be a bigger version of myself and to hold all this muscle mass that I love and like so much that even though it's good, healthy food, have I been stressing my digestive system?
52:37Have I been like, you know - Just constantly pushing. Constantly pushing in my autoimmune issues, even though it's good food and I'm wondering that eating these small meals and I told a story a long time ago on the podcast when I told you about my habits around even five guys when I was used to being this 240 jack guy. I still am doing this, not to that extreme, but when I think back, maybe when I'm in my early 20s or teens, my portions compared to how I portion food is so it's distorted it's so distorted mine can be like that it's so distorted and uh and and i've closed myself on that's what i need to do to be this big guy and keep that size and do all that stuff um but this is is forced me to really shrink down the meal size and i'm going like man maybe my body's been kind of talking to me that like that's i've still been it's it's it's interesting because there are current studies going on right now with the GLP peptides for autoimmune issues and for addiction.
53:51That's another avenue they're looking because they're also finding that people, for some people, they're engaging in less impulsive behaviors and they're wanting less alcohol, less cigarettes, gambling. I mean, you name it. There seems to be an effect, but there's ongoing studies and autoimmune. so is it the reduction in calories in food or is it the the peptide itself if you talk to dr tina she would say that the peptide itself has an a positive effect on yeah autoimmune issues yeah i don't know we're gonna see what the studies say it's it's weird dude i don't i don't know i don't know what i because it helps my gut and i and now my gut health is way better than it used to be but it also helps my gut health and i think there's some autoimmune stuff so so here's something that's interesting i was hoping for that didn't have that effect on me yeah now how much have you have you played with the dosing of it though yeah i had a real real uh small dose you did yeah especially the second time i did it and it's still just it was a totally different reaction so negative so i okay listen i even at the small dose that i'm at okay so i i started at 1.5 then i went to one.
55:02I'm even under one a little bit right now. So I'm figuring out this is kind of right. Under one unit? Yeah. So that's like a drop. Yeah, but it's one unit or 10 units? Or 10 units. 10 units. 10 units. Okay, so the full dose was 20 units then. 25 is a full. 25 is a full. I started at 15. By the way, people listening right now, it could be different from compound pharmacy to compound pharmacy. So we're not giving dose. I don't know what that is in terms of milligrams uh but um so that was point um one i i i'm off on that yeah let's make sure yeah so so i just want people knowing that listening compound pharmacies like you know you could have a larger or lower dose and the dose right the milligrams would be different right right but what you're saying is the full dose was 25 units and i started at 15 then i went to 10 and And I'm just, so I'm probably like.
55:55So when I microdosed trisepatide, I was at five units. So that's really low. Yeah, and that's all I did. That's half of what I did. And I probably could get away with that. I could probably go even lower, although I feel like I'm right about where. But to what I was commenting on for Justin is that when it's done to me, I told you guys this. Where were we when we were at the Peptide Congress? You know, I made a bad decision of ordering food at nine o 'clock at night because I was a little, and I ate, and boy, I was just, it slows down my digestive process. Well, it does do that. Yeah, so much.
56:30Now, I'm the other extreme without it though. So something that continued, I don't know if I've shared this with you guys before. You know, she's teased me. I mean, I'm the type of person that like I eat, I can go to the bathroom. Yeah, same. I have a very fast, same thing. Immediately. Yeah, same. Like right away. Like even like, it's like, it's healthy. It's not like I'm not saying that I go and I have like diarrhea. Like I just, I can go to the bathroom. Right afterwards, that food exits, right? It's crazy how quick that is. And it's almost like this is slowing it down to a more appropriate digestive speed.
57:01Same thing for me. And that's what it, that's kind of - And so what that helps is it helps me kind of self-regulate the size of the meal because it's like, hey dude, you don't need a thousand calorie meal right here. That's why people who veer more towards constipation get worse gut issues oftentimes with GLP. Right. Because it slows it down even more. Right. Because one of the number one side effects of a GLP is gut issues. whereas for me because i'm like you i have a very fast yes uh digestive process i guess what you would and so it i feel like uh what it's kind of doing and and i again i don't know how much of this is the is helping on the self-awareness side of me kind of self-regulating the calories to a more appropriate meal size i don't know if it's because i'm bringing calories down that that's affecting the inflammation so much or is there something in the glp1 that is positively funny nonetheless um i'm seeing a lot of positive but i can also see how quickly somebody would turn this into like a negative experience from it because i'll tell you what i have definitely felt what happens when man i'm 200 calories more than i should and i'm like you got a brick oh i got a brick and i'm sitting like i mean i was at two in the morning doing air squats like trying to move this food through because i couldn't sleep because i was just just and it wasn't like i ate a bunch of bad food or I like a binge.
58:15It was like, I was, I was genuinely hungry, but I ate a big kind of a bigger meal. Do you know how to do the gas position? You know, if you have too much gas, you know what that position is? This is a real thing. So if you ever get like gas pain or whatever, and it hurts and you're like, man, I got to like, just rub it. Like what counter clock? No, no, no, no. That's right. I thought it's actually kind of funny. Uh, you get on your hands and knees and you put your head down. You put your head down and that encourages the gas to free your foot. Yeah. Really? It works. I learned this from a gastroenterologist.
58:51Interesting. I had a doctor. So you get into the four point. So you get, it's like you're on your hands and knees, but then put your head down so your butt is up. So you're like, oh, so you drop your shoulders. Yes. Drop your shoulders, put your butt in the air. Stop it. So you'd almost be better on like your forearms. You get on your forearms, get down your head, lay down on a pillow. I thought you meant like you tuck your chin. No, no, no. You sit there and then it encourages the gas to come out. You don't lay on your back, throw your legs out? That's what you do with babies. You push their knees back on a fork.
59:18Yeah, yeah. One way you could try hugging your knees. You could try hugging your knees. That's another position. But the one I just told you, I don't want to picture any of this. Hey, come on, honey. No, no. Next time I'm Ruby with Justin. No images. Your stomach hurts, Justin? Here, get in this position. No, no, I'll help you out. Trust me. you're lying you're lying to me right now yeah so to be continued uh to be continued but um i'm just interesting uh usage for it and uh finding that one of the the positive things for sure what i what again i'm not going to say what for sure it is of those things probably all of them are playing a factor uh but there's definitely a clear difference i can see it in myself which tells me that's a lot because you know how it's hard for i could see yeah you i could tell like It makes me get on the scale like, oh, shit, if I lost much weight.
1:00:06You see it in your face. And then I get on the scale and I'm like, shit, I'm 219 right now. That's the thicker version. If you start losing weight and I'm losing weight, he has to gain it. Remember, we have a combined body weight. Yeah, yeah. So you got to be. I've been working on it. Yeah, yeah. Good news is I'm holding. I'm holding the weight okay, but it looks like water weight's gone down. So that's good news. When the systems that are meant to guide our health fall short, it becomes necessary to take health into our own hands. Introducing Lemonade Iced Tea. Lemonade iced tea delivers elements, science-backed electrolyte formulation, plus naturally occurring caffeine.
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1:01:16On that link, you can get a free sample pack of the most popular drink mix flavors with any purchase. Back to the show. Our first question is from Coyote Ruiz. is it okay to start with stationary lunges if one is new to strength training and can't do bulgarians absolutely yeah uh so bulgarians are great as well but they do have a higher level of skill uh to perform a little bit more balance stationary split stance uh you know lunges are a phenomenal first off it's one of those few exercises that are great for beginners and great for people who are advanced it's a great muscle building strengthening exercise it's got great very functional adaptations uh stationary lunges is almost always uh how i started most of my clients with lower body exercises oftentimes with support yeah you could brace yourself up against the squat rack or grab onto something so yeah you can make sure you're nice and stable but yeah it's such a great movement to build off of from there you know i i actually always prefer to step back over stationary um step back to step forward yeah versus just standing in the split stance Yeah, I mean, a little bit more balance was involved.
1:02:25I mean, and you could still use, again, the squat rack if needed to for balance purposes. I just, you know, what I found with a stationary is communicating to the client how to distribute their weight. Yeah. Where when they had to step back, it forced all their weight back into the leg that I wanted them to drive off. You didn't have to worry as much about the knee position. That's right. So what I used to do with clients is I would get a thick foam pad. Yep. And I'd put it on the ground and I'd tell them to kneel and up, kneel and up. So let them come all the way down. Yeah, I would have them kneel all the way down, almost like a box squat.
1:02:58Yeah. So they'd kneel on it for a second and then come right back up with stability or with, excuse me, with support. Yeah. And it almost always corrects the technique and form for them. Yeah, yeah. Next question is from Evie Maestas. What exercises do you recommend to build your hamstrings but not your glutes? This is an interesting question because it's rare. Yeah. Rarely do you hear someone say, I don't want to build my glutes anymore. That's their focus? Yeah, that's interesting. So I would say this, like, specifically for this. I mean, lying leg curls? Well, that is a pure hamstring exercise.
1:03:31Yeah, see leg curls. Yeah. And there are great, some of the best hamstring exercises are ones that involve the glutes, like Romanian deadlifts. But one thing you can do is you could start your workout with leg curls first. Yeah. Fatigue the hamstrings and then get to your Romanian deadlifts. or do a superset where you start with the isolation exercise and then move the Romanians or vice versa. Super rare to hear this. Very rare that you see someone that just wants to develop hamstrings. So I'd be interested if this is an aesthetic question or if this is a performance question. I mean, I appreciate it.
1:04:02Yeah, I was going to say, you see a lot of fake butts without hamstrings. So that might be it. I mean, this is a fake butt question. That's the only time I would hear somebody that would consider trying to take the glute out to develop hamstrings. Because you want to build both simultaneously normally. That's probably exactly what it is. Can we do some digging, Doug? No. You're looking at a lot of leg curls. There it is. I mean, I'm just assuming. I shouldn't assume. But I mean, it's so rare that you wouldn't want to develop the glutes with it. I don't think I've ever had a person ask me to not develop the glutes and just focus on the hamstring.
1:04:40Their hamstring was the thing. Yeah, I've never had that happen. This person is a coach, actually. So maybe a client of theirs. Yeah, they're probably trying to develop the answers more. So then all the things we're suggesting. Late curls first, and then you can do your Romanian deluxe after. Our next question is from Arizona Red. If you had to lose weight quickly to help combat sleep apnea, what would your preferred method be? I have been reverse dieting since April. Now I'm ready to cut. Okay. Can we fix the sleep? Yeah. So if, if, okay. So sleep apnea is pretty bad. You guys, if it's really bad, it's actually a health risk, big health risk.
1:05:18I would say this. So here's the problem. The problem is, is if we try to get the weight off quickly to solve the sleep apnea, which can be really bad, um, we're going to run the risk of rebounding with the weight gain. Okay. And this is just, I don't care why you're losing weight. If you lose it the wrong way or you do a crash diet or you lose it too quickly, what you often see is the weight gain come back. Okay. Yeah, going to rebound. So for this person, it'd be the same I'd say to anybody who's looking to lose weight, and it's slow and steady is much more preferable for long-term success. In the meantime - Get a mask.
1:05:54Get yourself a CPAP mask. In the meantime, if it's that big of a problem, wear the CPAP mask while you're losing weight the right way. This would be actually the fastest way, Sal. Like if you use the CPAP as a temporary crutch while you build your metabolism, build muscle, slowly lose scale weight, which looks like a nice body composition change of building a little bit of muscle, losing body fat. So you're eating in a good calorie balance to do this. It'll happen quicker because having poor sleep and then also pushing the body in a calorie deficit and doing a bunch of cardio is like a recipe for your body just revolting.
1:06:35yeah i mean so uh you want to you want to try and address that and this is an example of like i wouldn't want you on that the machine forever but a great example of how i would i mean use that first because that'll fix it right out the gate right right next question is from dneufdo no how much training volume is optimal when in a deficit so that i can avoid over training and injuries so this is a tough number to give because it really does depend on the individual but i have a number that I have found that generally works for me and generally works for people I work with who are otherwise healthy, good nutrition, and consistent.
1:07:17Okay. So, so that's the, you know, those are the kind of caveats. Like you're, yeah, you've got no other issues. You're sleeping okay. You've got decent diet. You're consistent with your training. Now you're going into a cut. And because you're going into a cut, you know that your, your recovery is going to be a little bit influenced because of the reduced intake of nutrients. So how much should you lower your training volume? In my experience, about one-fourth. So about one-fourth of the total volume seems to do the trick. I think one-fourth of the volume is on the higher end. I think you could reduce it in half and be fine.
1:07:51You could be fine. I've just found about one-fourth to be - Yeah, that's what I mean. I think you're on the upper end of that. I think we overestimate this. I think people think they need to do way more than they need to. And you could get away with... And what you wouldn't want to do is cut half of the volume of training and sit on a couch and eat potato chips and that, you know, or whatever. You want to... Obviously, you're still going to be in... Yeah, you be active. Like, so what I would do is I would reduce the volume to a quarter to a half of what you were doing before. But then with that time that you've now saved and that reduction of volume, it'd be things like walking.
1:08:33and do that, that'll serve the cut really well. But I think we tend to overshoot this more often than not because we're so afraid of losing all this muscle. And a lot of times the psychological part, I've talked about this a lot back in the days when I was competing through the show, how difficult it would be to be in a calorie deficit and cutting because you see your muscle bellies deflate. And so you think you're losing all kinds of muscle. And so psychologically you feel like, I got to lift. I got to keep. And I mean, I wrestled with that. So even knowing the science and the studies and what it says and how little I had to train, I still know I trained more than I needed to during cuts because of the psychological part, even knowing the science.
1:09:18And so I think we tend to do this because we're so afraid that we're going to lose muscle. But I think you can get away with cutting it in half. I think to your point, a quarter will show you good results and probably keep you from teetering too much, but you could totally get away with doing a lot less than what you think. Yeah, agreed. Look, if you like the show, come find us on Instagram. It's Mind Pump Media. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com.
1:09:51The 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. The RGB Super Bundle has a full 30-day money-back guarantee and you can get it now plus other valuable free resources at mindpumpmedia.com If you enjoy this show please share the love by leaving us a 5 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
