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The following podcast is a Dear Media production.
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She s a lifestyle blogger extraordinaire.
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Fantastic.
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And he s a serial entrepreneur.
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A very smart cookie.
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And now Lauren Everts and Michael Bostic are bringing you along for the ride.
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Get ready for some major realness.
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Welcome to the Skinny Confidential.
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Him and Her.
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When people go off their diet, what does it look like?
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Not one cookie, a bag of cookies, right?
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You eat until you can t breathe anymore, you feel sick.
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So it s the why that we need to examine when we re talking about fitness and nutrition, not necessarily the how.
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Now I could talk about the how all day long.
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You wanna know the best exercises and routines and the best approaches with diet.
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We could talk about that, but if you don t fix the why, it s not gonna work.
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Hello, everybody.
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Welcome back to the Skinny Confidential Him and Her Show.
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Today, we re joined by Sal DiStefano.
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Sal has been a personal trainer for years and a co-founder of MindPump Media, which I m sure we have many fans of.
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He is also the co-host of MindPump, an online radio show podcast dedicated to providing truthful fitness and health information.
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Sal is dedicated to prioritizing health over appearance and aims to shift the direction of the fitness industry from aesthetic and insecurity-based to one based in self-love and self-care.
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This was an incredible conversation that I think anyone can benefit from that s trying to better themselves, understand their body more, understand the relationship to themselves in the gym and fitness, and we cover a ton of great topics.
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Some of those topics include the changing message of weightlifting, the difference between strength and cardio training,
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how to improve your quality of life, changing your mindset towards yourself and exercise, a healthy way to approach nutrition and exercise, and the science behind strength training.
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We also dive into how to get into weightlifting if you haven t, and finding self-acceptance.
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This episode is a wide-ranging episode with a great expert in the space, Sal.
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Welcome to the Skinny Confidential Him and Her Show.
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This is the Skinny Confidential Him and Her.
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Michael, do you want me to kick it off?
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No, I ll kick it off.
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So, Sal and I already did about half an episode while we were waiting for you.
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Welcome to the show, Lauren.
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Sal, welcome in, brother.
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Thanks for having me on, guys.
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I appreciate it.
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Sal has some muscles.
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Yeah, I feel like I m going to hide behind the desk, Sal.
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Thanks for the Photoshop.
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The AI is getting really good these days, so I appreciate it.
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The AI is getting great.
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Michael and you both, though, you guys have that weightlifting body.
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There s something about it, especially on a guy.
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Well, I ve been saying, and then I m going to let you riff on this for a while now, because there s all these women that are coming in now and they re talking about, oh, I m doing muscle building, I m eating protein, and I m doing this.
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And they re like discovering, I m like, listen, some of the bros have had this figured out.
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The gym bros have had it figured out for a while.
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And it s becoming obviously more of a topic as you know, but I just don t think people have understood
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How impactful it is to actually build muscles.
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Maybe you could just.
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This is the absolute best thing to happen in the fitness space.
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And I ve been working professionally in this space for over two and a half decades.
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I mean, I remember managing gyms and you didn t see women in the free weight area ever.
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We had squat racks that had dust on them.
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So nobody even did barbell squats, not even the men, but women didn t lift weights at all.
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They were afraid of lifting weights.
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We re afraid of working out with weights and then becoming masculine or looking too big or bulky or whatever.
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That was, that was a thought.
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And they were encouraged to run calories off and restrict their calories, eat very little.
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And thankfully now the message is getting out that strength training is
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especially in a time for time basis, if you do the comparison, is the most effective form of exercise for shaping, sculpting the body, getting lean, speeding up the metabolism, balancing hormones.
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It s an incredibly effective form of exercise.
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But women in particular have been targeted.
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They are specifically because women are one of the best consumer bases, I think, for most markets.
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So the fitness space has really targeted women.
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They ve lied, they ve lied a lot to women.
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And so now I think women are starting to figure out, oh, wait, this is, this is awesome.
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This feels good.
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It s empowering.
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My metabolism is speeding up.
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You re telling me to eat more and I m getting leaner and my body s shaping like this is phenomenal.
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So it s a trend that is, uh, is exceptional.
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I m excited about it.
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I think that it s it s so crazy because everything you just said was what I thought my whole life.
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It s like you eat calories and you feel like you need to like go work it off.
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I tripped and fell into this.
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I literally one day just had had enough of not being able to lose weight and I looked at the hashtag Austin trainer and it connected me to my trainer and he happened.
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I didn t even know like I was looking for weightlifting.
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He happened to be into weightlifting.
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And I think what women think is when you start to lift weights, if you re eating and drinking, it does puff you up more.
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But if you really up your protein and you stop drinking for a bit, it s unbelievable what it does for your body composition.
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Well, there s a couple of things that you need to unpack there, right?
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So two things are that, well, this is very plain, a pound of muscle versus a pound of body fat.
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They take up different amounts of space, right?
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muscle will take up roughly two, a little more than two thirds of the space of body fat.
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So in other words, if you lost 10 pounds of body fat and replace it with 10 pounds of muscle, so you weigh the same on the scale, you re going to look smaller.
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You re still going to look smaller.
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In fact, if you were to look at a picture
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Of two women, identical body weight, same height, one being lean, one being higher body fat percentage.
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They re going to look very different.
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You can do this with men as well.
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You look at a 200 pound, six foot man who has 20% body fat versus 10% body fat.
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They look very different, although they weigh the same.
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Now the difference is that muscle is metabolically active.
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It s hormonally sensitive in a way that we want to be hormonally sensitive.
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So it s insulin sensitive.
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It s a storage vessel for glycogen.
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That s where we get from carbohydrates.
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It also is sensitive to testosterone, which men, which women also have, which women also need.
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It s also an important hormone for women.
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Makes you move more.
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And then it feels different.
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It just feels different.
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And I ve told this story many times, but I, back in the day when I used to manage gyms,
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One of my jobs was to sell gym memberships.
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I had to figure out effective ways of doing this.
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And I would always give people tours of the club and I d talk about the weights and the machines.
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And oftentimes women were like, I don t want to do that.
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I just want to do the classes or whatever.
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And I would always, I d had this one female trainer that worked for me who she was petite, she was about 5 2 , very lean, sculpted.
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She liked to lift weights.
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And I would challenge the person.
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I d say, if you could guess this person s body weight, I m going to invite one of my trainers.
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And if you can guess her body weight within 10 pounds, I ll give you a month for free.
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And they would say, I ll take that challenge.
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And then she would walk in and they would all guess 90 pounds, a hundred pounds.
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She was a hundred and almost 130 pounds.
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I mean, they were always about 20 to 30 pounds off, but she was tiny because muscle is very dense.
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It gives you curve, it gives you shape.
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And here s the best part, speeds up your metabolism.
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So you talked about trying to eat less and burn more.
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There s a study now that s famous that I ve quoted many times where they went to Northern Tanzania to study the Hadza tribe.
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So this is a group of modern hunter-gatherers.
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So they literally live the way that we all probably lived.
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100,000 years ago.
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So they hunt and they gather.
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There s no agriculture.
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They don t have electronics.
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They move way more than the average person.
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They re just very active.
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And scientists tested their metabolic rates.
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How many calories do they burn on average every single day?
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At the end of the study, what they found was that the average Hadza tribes person burned roughly same amount of calories as the average Western couch potato.
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And so you think to yourself, how s that possible?
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How s that possible?
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They hunt and they gather.
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They ll, they ll throw a spirit of animal and they ll chase it until it gets exhausted, drag it all the way back.
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They ll look for food all day long.
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They don t even sit.
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They tend to sit in a squat.
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They re far more active.
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How are they burning roughly the same amount of calories?
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Well, that s, we, our bodies evolved to become calorie efficient with that type of activity.
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So lots of cardiovascular activity, lots of running, lots of movement.
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If we, if our bodies didn t evolve that way, we wouldn t be here.
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Cause you re not going to find 5,000 calories in nature until you learn agriculture and start to develop ways of, of, of getting, you know, gaining calorie dense foods like we do now.
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Right.
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So that kind of activity, that running, that moving, that trying to burn calories, your body very quickly adapts and learns to slow its metabolism down.
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Strength training is very different.
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Strength trainings side effect because its main effect is strength and muscle.
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But one of its biggest side effects is a faster metabolism.
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And so if you do it right, you end up burning more calories all the time.
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So the comparison would be, you want to get on a treadmill to try to burn 300 calories.
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Or would you like to just burn 300 calories all day long on your own because your metabolism is much faster.
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And so strength training provides that.
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Now, why am I, why am I selling this?
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I m not saying it because I think nobody should do cardio.
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Nobody should run or move and everybody just needs to lift weights.
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I m saying this because if you look at the context of modern life, our world is completely organized to make us sedentary and it s completely organized to provide us with any flavor or texture or type of food that we could want within minutes.
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So we re, and we re busy by the way, we re also very busy.
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We re inactive, but busy and there s tasty food everywhere.
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So a fast metabolism, which might ve been a liability a hundred thousand years ago, today is something that s an asset.
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And so you want to pursue the form of exercise.
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It s going to speed up your metabolism.
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And then the last part, last point I ll make what that is, it
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doesn t require a lot of working out to do that.
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The typical person can strength train one or two days a week and get a significant improvement in strength, muscle, and metabolic boost so long as they feed themselves appropriately.
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So it s just the perfect form of exercise.
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It s happened to my dad once I started seeing how my body composition was shrinking.
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I mean, I would put on jeans from high school and I m like, how do these fit?
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Like, because it is weird.
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The scale doesn t like move crazy.
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Right.
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No, but to your point in the beginning, I think many women are freaked out because the scale starts to change in a direction they don t like.
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Maybe they re building muscle and the scale is going up and they go, wait a minute, I m getting bigger.
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And it s like, no, you re not.
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It s just what you articulate.
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Yeah, listen, so, uh, one of the biggest reasons why we have such a struggle or challenge with consistency when it comes to exercise and diet, I ll start with the story to kind of illustrate where I m going.
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There was a dinner I went to years ago where I was sitting with a bunch of people from a different industry.
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So it was, it was a tech industry dinner.
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And people were introducing themselves and there was a woman sitting across from me and she, she, after a few drinks, she loosened up and she says, oh, I had a friend who was totally into working out and she used to work out and do all this stuff.
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And then she got sick and she ended up dying and she was real young.
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And after that, I just said, you know what, I m gonna enjoy my life, eat what I want, and I m not going to go to the gym.
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And I remember, and I ve heard that before.
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You ever hear that where somebody says, yeah, I stopped that diet or I stopped working out.
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I just want to enjoy my life.
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What a strange statement.
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There s almost nothing that will improve your life or the quality of your life, like being fit and healthy, like a fit, healthy version of you makes life far more enjoyable.
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And yet people say they stopped doing it so they can enjoy their life.
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What s, what s going on here?
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Why do people, why do, why do they consider exercise and eating healthy in a balanced, healthy, nourishing way?
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Why do they consider that not enjoying your life?
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And a big part of that is because we do not consider at all the benefits, all of the total benefits of fitness and health.
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What we consider is how we look and how much we weigh.
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And that s it.
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There s a famous psychology experiment.
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You ve probably seen it before where there s like 15 people, maybe 10 people on the screen and they re passing a basketball back and forth.
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And you re supposed to count how many times they pass the basketball.
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And at the end of the video, the, the, the professor comes out and says, all right, how many times did they pass the basketball?
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And you re like, oh, 15.
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And he goes, did you see the guy in the gorilla suit walk through the crowd?
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You re like, no.
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And they rewind the video.
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Sure enough, as they re passing the basketball, and you can find this on YouTube, as they re passing the basketball, a guy in a gorilla suit walks right through the people and you completely miss it.
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Because you only see what you focus on.
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So what do people focus on?
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What are they looking at when they start a workout program and a diet?
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The scale and the mirror.
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And that s it.
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So then you get women who, because they re losing weight, they re happy.
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Even though the hair is falling out, the hormones are going crazy.
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They re losing their libido.
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They can t sleep, but I m losing weight.
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I m moving in the right direction.
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Or how about this?
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I m stronger, more energy.
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Wow.
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I feel great.
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Let me step on the scale and see what s going on.
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Oh my God.
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I didn t lose a single pound depressed.
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And the mirror lies to you.
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How about that?
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How many times have you looked back at yourself when you were younger, maybe when you were more insecure, because we all are when we re younger, you look at yourself and go, I can t believe I used to say that about myself at that age.
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Wow.
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I looked so good.
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Right.
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So, so, so if you just focus on those two, two things, here s what happens.
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You miss all the other incredible benefits.
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of exercise and diet, like energy, libido, outlook, mobility, like, and then the fact that what you re actually doing when you do those two things is you re actually caring for yourself.
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Now, the other side of it, the side that tends to, people tend to move with is the, I m hating myself.
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I m punishing myself.
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Exercise is a punishment.
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This is why people.
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It s so cathartic when somebody at the end of a workout feels like they almost threw up.
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How was your workout?
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Oh, it was awesome.
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What do you mean?
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Oh, I almost puked.
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Like, what do you mean?
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That s not a great workout.
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It s cathartic because you hate yourself.
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This is a punishment and diet is restrictive.
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It is not nourishment.
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So of course, stopping those things feels like enjoying your life and doing them feels like you can t enjoy your life.
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Now, I do want to say this, cause you ll find a lot of people in my space, in the fitness space.
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who effectively change their bodies through hate and through insecurity.
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But what they re doing and what will happen if, if, if people follow that path is you will rob yourself of the joy that comes from making those choices or feeling like you ve made those choices voluntarily.
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So you will lose.
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a lot of the joy that comes from it.
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And in doing something that isn t joyful for the sake of just looking better, you ll stop.
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Everything you articulated I think was honestly perfect.
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And I don t have much to add other than what I ve discovered.
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He never doesn t have much to add.
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That s literally never happened on the show.
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So wow.
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This is the one time.
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You popped his cherry.
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But I realized that a lot of people, including myself at times, our focus on fitness from your point of view is it s like the surface stuff.
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It s the aesthetic.
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It s the material.
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And when I had my, and I just did a post on this recently when I had my first child, I looked like, Oh, I m not really holding myself to the account.
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I should.
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And my goal became, I just want to be in shape to show up with energy, to carry the stuff around, to lift up my kids, to look and feel good, to wake up early, to be able to spend the time that I need to carry them through their childhoods and beyond.
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And that was the focus.
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And it made everything way more impactful because now I m not sitting there.
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I don t really even pay attention to the aesthetic part.
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It s more like, what is the feeling I m getting?
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The way you look when you re healthy is the side effect of the good health.
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That s what I m saying.
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If the look is the main effect, if that s all you re aiming for, you will sacrifice your health in pursuit of the look.
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Now here s the kicker.
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And this is what a lot of people don t understand.
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When you sacrifice your health, you lose the look.
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When you re unhealthy, you don t look good.
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And this is what a lot of people end up doing.
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And you see this often, especially with celebrity world, where they chase this constantly with more procedures, more workouts, more overtraining, more supplements, hormones, whatever.
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And it s, you ll never find what you re looking for.
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You know, it s interesting when you look at the data on the age, the average age that the average person is most accepting of their body or most satisfied with their body, you ll never guess what age group.
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Well, because of what I ve been through, I m going to guess 40.
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Close people in their late fifties and sixties.
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Now, objectively speaking.
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Okay.
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People probably look aesthetically their best, at least by the standards of media in their twenties.
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And yet people are most satisfied with how they look in their fifties and sixties.
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So what does that tell you?
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has less to do with how you look and more to do with that self-acceptance.
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Right?
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So why am I saying this?
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Here s the, here s the facts.
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90% of people that lose weight, gain it back 90%.
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And I, I would guarantee, I would venture to say, if you extend that long enough, it s closer to 95%.
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I mean, there s more people getting obese than there are people getting fit.
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We re still on this trajectory.
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What are we doing wrong?
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Why, why, why aren t, why is this not working?
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Is it too hard?
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Well, I d argue that the methods aren t as effective as they could be.
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And that s a lot of what I talk about on my podcast, but that s not the root.
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I think the root is people are doing it because they hate themselves.
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And you re constantly reminded of why you hate yourself.
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Go on social media.
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I mean, they tell you, they sell you pills and diets based off of, uh, you know, you re an inadequate, you re fat, you re gross, you re not attractive, whatever.
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If you just lost weight, everything would change.
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You d feel amazing and all that stuff, which also isn t true.
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So feel inadequate, go to the gym, hate myself, punish myself.
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Oh, you want to offer me a cookie?
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SPEAKER_00
I can t have that cookie.
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SPEAKER_00
Who can t have that cookie?
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SPEAKER_00
Who s telling you can t have that cookie?
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SPEAKER_00
I m telling myself I can.
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SPEAKER_03
Who s that other person?
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SPEAKER_03
Oh, that s the tyrannical side of me.
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SPEAKER_03
That s telling this little kid who doesn t have discipline or is lazy that you can t do it, which eventually that little kid will rebel, which is why when people go off their diet, what does it look like?
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SPEAKER_03
Not one cookie, a bag of cookies, right?
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SPEAKER_03
You eat until you, you can t breathe anymore.
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You feel sick.
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SPEAKER_03
So it s the why that we need to examine when we re talking about fitness and nutrition, not necessarily the how.
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And I can talk about the how all day long.
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You want to know the best exercises and routines and
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the best approaches with diet.
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We could talk about that, but if you don t fix the why, it s not going to work.
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The why is why you continue.
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And if you start to, so when I used to train people, I trained people for two decades.
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I would say the first, at least half of my career, I sucked.
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It was the second half where I really started to figure this out.
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The second half of my career, a lot of it was focused on teaching my clients to like that example of the basketball passing, to teach them how to connect the dots to all of the benefits that they re noticing from exercise and nutrition.
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SPEAKER_03
So they d come in and I d say things like, Hey, how was your sleep?
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SPEAKER_03
Oh, you know what?
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SPEAKER_03
Well, I think I m getting way better sleep.
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SPEAKER_03
How s your energy?
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SPEAKER_03
You know, to tell you, I only had one cup of coffee.
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SPEAKER_03
Normally I have two.
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SPEAKER_03
How was your weekend?
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SPEAKER_03
Oh, it was great.
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We re at the park.
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What was it like playing with your kids?
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SPEAKER_03
You know what?
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I was running around for two hours with my kids.
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I felt amazing.
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How s your libido?
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SPEAKER_03
Oh my God, it s through the roof.
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I feel great.
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So they d start to make these connections and they started to really see the true value of a tool.
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By the way, this is a tool.
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It s a tool that you can use to improve the quality of your life, regardless of the context of your life.
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That also means, by the way, that tool needs to change based off of the context, meaning sometimes you work out less, sometimes you work out more.
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SPEAKER_03
Sometimes the stress is overwhelming.
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So you train to get your body to come down.
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Other times you re rested.
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Now we can push a little harder, et cetera.
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SPEAKER_03
But when you do it in that way, now it becomes this, now it becomes a behavior and a lifestyle.
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SPEAKER_03
One of my favorite things to do when I managed gyms was talk to people, my, my members who were in their sixties.
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These were my consistent like members.
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They were coming up 6 AM every morning.
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And I still love talking to them.
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And I, I d always ask them like, like, why, why do you keep doing this?
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And the top five reasons were not my abs, I look good, whatever.
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It was always like, oh man, I feel great.
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It gives me so much energy.
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I play with my grandkids.
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You know, I just love doing it.
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None of them were telling me it was because it made them look amazing.
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So that s the answer.
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That s where it s at.
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And if we can go in with that direction, your odds of success dramatically improve.
2
SPEAKER_02
I personally think you should get the most out of the credit cards you re using.
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There s so many different options.
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And what I love about NerdWallet is that it lets you compare top travel credit cards side-by-side to maximize your spending, some even offering 10X points on your spending.
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It s all over Instagram.
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It was created by actress Shay Mitchell.
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They just did a collab with my friends at Lonely Ghost.
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It s so beautiful.
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Everything is like classic red.
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They sent me the suitcase.
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It s so beautiful.
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It s just sleek and red.
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You have to check it out.
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But they have this bag that I ve told all my friends about.
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It s a cosmetic bag.
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And what I use it for is all my skincare when I travel.
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So I love to use it so my skincare doesn t spill everywhere.
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It s almost like someone just knew how to travel with skincare, a.k.a.
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Shea, and designed something that really hits every point and function for the skincare lover.
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You could obviously also use it for makeup, but this cosmetic bag is the best of the best.
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It s always sold out.
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I like the black one.
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If you go on their site, though, be prepared.
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You will find so many good things for travel.
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They really thought of every single thing when it comes to any kind of jet setting.
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People are so obsessed.
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The base has over 30,000 five-star reviews.
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Go to basstravel.com slash skinny for 15% off your first purchase.
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That s B-E-I-S travel.com slash skinny.
2
SPEAKER_00
I do the same thing every single morning.
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SPEAKER_00
I wake up and I take my mouth tape off.
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SPEAKER_00
But I want my mouth tape to come off seamless.
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SPEAKER_00
I want it to just peel off.
2
SPEAKER_00
So I figured the best way to do this was to mist my face.
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SPEAKER_00
And if I m going to mist my face every morning, I want a non-toxic mist.
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So naturally, I went to Primally Pure.
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Now, I have told you about Primally Pure s almond butter.
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They have this almond butter that I use when I get out of the shower that s absolutely magical.
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It smells like almond and vanilla, and it s non-toxic.
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SPEAKER_00
So I went to their site, and I searched mist.
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And this mist came up, and I harassed the founder to send me some.
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It s a plumping mist.
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They also have soothing and clarifying.
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I like the plumping one.
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If you want to try out their mist, they have a trio.
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You can try the clarifying mist, the soothing mist, and the plumping mist.
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SPEAKER_00
And it comes in these little mists, one ounces.
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SPEAKER_00
You can travel with them through security.
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SPEAKER_00
I like the plumping one the best, though.
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SPEAKER_00
I love anything that s plumping.
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SPEAKER_00
I like.
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SPEAKER_00
So this is also a good one to use with your ice roller.
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SPEAKER_00
They even have a cycle soothing spray, which is this spray that has magnesium in it, and you spray it on your stomach to help ease period symptoms.
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SPEAKER_00
So good.
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So if you re feeling tired of discomfort during your monthly menstrual cycle, you have to try their cycle soothing spray from Primally Pure.
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You can find all these products at primallypure.com slash skinny.
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That s www.primallypure.com slash skinny.
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Use code SKINNY at checkout for 15% off your order.
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SPEAKER_00
Visit PrimallyPure.com slash SKINNY and enter code SKINNY at checkout for 15% off your order.
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SPEAKER_00
I m the same exact weight that I was before I had two kids now.
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But I feel completely better in a bikini now than I did before two kids because I implemented weightlifting.
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And the confidence that comes with it is like unmatched.
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Why do you think building muscle gives you that confidence?
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Well, specifically because muscles are functional.
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So you re stronger, you re more mobile.
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Now I remember hearing that from female clients in particular, by the way.
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You know, I remember one woman in particular, she was a very high powered CFO and very petite woman.
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And she hired me to work out.
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And so we did a lot of strength training.
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And I remember she came back from one of her trips.
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She would travel overseas quite a bit and she was so excited.
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She said, Sal.
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I put my bag in the overhead compartment on the plane by myself.
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I m like, well, yeah, that s cool.
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And she goes, no, you don t understand.
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I always have to ask a guy to do that for me.
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So the empowering feeling, you know, and men might not understand this as much, but the empowering feeling from feeling strong has got to be impactful for women.
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There s also the feeling of, you could probably eat more than you did before and stay lean.
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SPEAKER_03
You move differently because muscle does that.
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SPEAKER_03
And then, you know, we have to, and Dr. Gabrielle Lyon talks a lot about this, but there is a significant minority or a significant percentage.
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It s big enough for us to pay attention.
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SPEAKER_03
Two of people who get heart disease, cancer, diabetes, who are not overweight.
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It s a pretty significant percentage, like 20 or 30%.
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It s a big number.
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SPEAKER_03
What s going on here?
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I thought obesity was the problem.
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SPEAKER_03
It might be that obesity is part of the problem or more like obesity is the smoke and the fire is that people are under muscled.
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It might be that we re under muscle.
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SPEAKER_03
I don t know if you guys are familiar with the data on grip strength and young men.
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An 18 year old today has the grip strength of like a 65 year old in 1985 or something.
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It s alarming.
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SPEAKER_01
Even the, even, you know, the hanging from the bar test, see how long you can hold yourself up just hanging or what is it holding kettlebells to.
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Yeah.
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Yeah.
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So strength is, is, is way down.
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So we may be, it may be it s, I think it s a lot more complex than just we re overweight.
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I think it s really, we re under muscled and the excess body fat is also contributing to that because when you take like really obese people.
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for example, and I mean like we re like 60, 70, a hundred pounds overweight, you get them to lose no weight and they just build a little bit of muscle, you see dramatic improvements in insulin sensitivity just from that.
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I noticed that.
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I noticed the insulin sensitivity too.
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That s so weird.
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I also noticed, and you probably could speak more eloquently on it, that my skin is tighter to my muscle, even in my face, like just by like lifting and building, I noticed that the skin like tightens around it.
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SPEAKER_01
You probably have better collagen production.
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That s it.
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Is that it?
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SPEAKER_00
Yeah.
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Yeah.
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SPEAKER_00
You hit the nail on the head.
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SPEAKER_00
So you probably increase your protein intake.
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SPEAKER_02
Oh yeah.
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SPEAKER_00
Yeah.
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So yeah.
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SPEAKER_02
So like meat all day long.
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SPEAKER_00
Yeah.
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SPEAKER_00
So that s another one.
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Like regardless of what your goal is, there s always individual variances for the most part, whether it s fat loss, muscle gain, athletic performance, a high protein diet is just beneficial across the board.
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And that s, you re looking at about.
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You know, I m going to give a rough estimate about a gram of protein per pound of target body weight is what you ll want to aim for.
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Yeah.
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You know, like even like people comment on hair and nails, like that, that s also from doing what we re talking about here, which is like, you have caught more college and you re going to have better hair, better nails, all these things.
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I mean, it s honestly, it s wild to me that like you said in the beginning that women have been sold all these different things to lose weight and all it is is protein.
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and strength training.
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It s so simple.
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But here s the listen to this.
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I think it s men, too, for a while.
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I think a guy like yourself has maybe been more educated.
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But for me, I ve always done weightlifting.
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That was my method.
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SPEAKER_01
But I would sit by and like watch her before she started doing this, like no meat smoothies.
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And I never thought to say anything.
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I was like, oh, you re going to go to your Pilates class.
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A lot of guys are also like in the same boats, like men work like women don t.
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And then when she started doing this and she s like, why didn t you tell me?
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And I was like,
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I don t, why didn t I tell you?
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You know what I mean?
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Do you know what I mean?
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Like, it s just, I think there s like a lot of people just, I think the general populace have been trained in many ways to say like, this is a male sport and a female sport.
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SPEAKER_00
Well, I mean the, so strength training in particular, like there were no, there wasn t a lot of data on strength training and longevity or health for a while.
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There is now it s a ton now.
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SPEAKER_00
Now the data is very clear.
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It s like.
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one of the best forms of exercise for longevity.
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He said he puts that at number one.
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Now he came on the show and said he used to not, it was like diet.
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SPEAKER_01
Now he says muscle gain is one.
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SPEAKER_00
Yeah.
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And then the data now is amazing.
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SPEAKER_00
But you know, if you go back to like early two thousands and late nineties when I was, you know, getting started, um, the studies, there were no studies on strength training and longevity.
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It was strength training and athletic performance and all the studies on exercise and longevity were running on a treadmill.
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SPEAKER_00
So we didn t have any.
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All we knew was the extreme forms or results that strength training can produce.
3
SPEAKER_00
So we had bodybuilders, action heroes, and that was it, right?
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SPEAKER_00
So the media kind of put that out.
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SPEAKER_00
And, you know, if you re a woman, you re like, you watch, you know, you know, watch Predator or Commando, you know, Rambo.
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SPEAKER_00
You re like, I don t want to look like that.
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SPEAKER_00
That s not what I want to look like.
3
SPEAKER_00
And gyms, gyms for a long time, they figured out how to make money by targeting the female consumer base.
3
SPEAKER_00
But by that point, strength training had been already so established as like, this is what bodybuilders do that they thought, how are we going to attract women?
3
SPEAKER_00
Oh, I know you re going to lift pink dumbbells and you do 5,000 reps.
3
SPEAKER_00
And that doesn t build muscle just tones muscle, which by the way, you guys know that muscle doesn t tone.
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SPEAKER_00
It builds or a shrinks tone is a made up word in that context.
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SPEAKER_00
It s just Tony is basically building some muscle.
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SPEAKER_00
So it feels much tighter.
3
SPEAKER_00
So that s what they did.
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SPEAKER_00
And they said, Oh, you know, you re going to do classes.
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You re going to move.
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SPEAKER_00
You re going to burn.
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This is what s going to give you the body you want.
3
SPEAKER_00
Cause you don t want those big bulky muscles.
3
SPEAKER_00
You want those long lean muscles, which by the way, you, the shape of your muscles, the shape of your muscle, if it builds, it s not long and lean, you can t change the attachments.
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SPEAKER_00
That s, that s the way it s the way it s going to look.
3
SPEAKER_00
So that s, that s what happened quite a bit.
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SPEAKER_00
CrossFit came out of the scene and actually did quite a bit for female, for women understanding the benefits of strength training.
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SPEAKER_00
There are still a lot of myths that surround strength training.
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SPEAKER_00
Like for example, you need to do a lot of it in order to produce tremendous results.
3
SPEAKER_00
The average person will get all the results they could ever want with a well-structured two day a week, full body routine.
3
SPEAKER_00
You want to be more advanced three days a week, three day full body strength training routine done properly.
3
SPEAKER_00
You ll build a lot of muscle and strength.
3
SPEAKER_00
Here he goes.
3
SPEAKER_02
He s going to use you.
3
SPEAKER_01
I m going to use you for sure right now.
3
SPEAKER_02
No, but you don t, don t put your opinion, ask him his opinion so we can see the real answer.
3
SPEAKER_01
I will tell, I will say as if I m speaking.
3
SPEAKER_01
Don t say your opinion.
3
SPEAKER_01
Don t say your opinion.
3
SPEAKER_01
Ask the question.
3
SPEAKER_01
Okay.
3
SPEAKER_01
My question is.
3
SPEAKER_01
Do you need to go five to seven times a week for a full hour?
3
SPEAKER_02
No.
3
SPEAKER_02
How much is too much?
3
SPEAKER_01
No.
3
SPEAKER_01
Okay.
3
SPEAKER_01
Let me just say what I say.
3
SPEAKER_01
I say sometimes I, what I say is, you know, you break down the muscle in the gym.
3
SPEAKER_01
Yeah.
3
SPEAKER_01
And in the rest period is when you re going to get the result you want.
3
SPEAKER_01
If you never rest, you re just continuing to break it down, break it down and you need to rest.
3
SPEAKER_01
And I go, and sometimes it might be beneficial to take like a five day rest, depending on what you ve done.
3
SPEAKER_01
That s just my perspective.
3
SPEAKER_00
So I ll tell you he s right.
3
SPEAKER_00
So I ll tell you, sorry, I ll tell you.
3
SPEAKER_00
So I ll tell you a study that just, uh, it s a relatively recent study they took.
3
SPEAKER_00
College-aged males, and which most studies are college-aged males.
3
SPEAKER_00
Those are the guys that, those are the people that volunteer for studies, by the way.
3
SPEAKER_00
They took two groups.
3
SPEAKER_00
One group, they had them strength train for three weeks and then one week off, three weeks and then one week off.
3
SPEAKER_00
So every, every fourth week was off.
3
SPEAKER_00
The other group worked out every week.
3
SPEAKER_00
No, they didn t take any week off.
3
SPEAKER_00
That s me.
3
SPEAKER_00
Okay.
3
SPEAKER_00
It was a 16 week study.
3
SPEAKER_00
At the end of the study, they built the same muscle and strength.
3
SPEAKER_02
This is so annoying.
3
SPEAKER_00
The same muscle and strength.
3
SPEAKER_02
I don t understand this.
3
SPEAKER_00
Okay, so here s the deal.
3
SPEAKER_00
Strength training, here s how we have to view exercise if you really want to understand how exercise works.
3
SPEAKER_00
Exercise is a stimulus that sets forth adaptations, or to say differently, exercise is a stress on the body.
3
SPEAKER_00
The body aims to adapt to that stress so that that same insult
3
SPEAKER_00
is no longer a stress next time.
3
SPEAKER_00
So if I do five pushups and they re really hard today, it s a stress on the body.
3
SPEAKER_00
My body identifies it as a stress and says, we need to get stronger so that next time five pushups isn t going to cause any damage.
3
SPEAKER_00
So then I go do five pushups.
3
SPEAKER_00
It s easy.
3
SPEAKER_00
I do six pushups and then so on and so forth.
3
SPEAKER_00
If I use another example, this one might be easier for people to get.
3
SPEAKER_00
Your skin s ability to darken or tan when exposed to the sun is a form of adaptation.
3
SPEAKER_00
You go out into the sun, the UV rays are a stress on the skin.
3
SPEAKER_00
The skin attempts to darken to prevent any further damage or stress.
3
SPEAKER_00
Now what happens if I stay out in the sun too long?
3
SPEAKER_00
get a sunburn and I don t get darker any faster, I ve just caused damage to my body.
3
SPEAKER_00
Strength training, running, I don t care what form of exercise you re doing, it s a form of stress on the body and the body aims to adapt to that stress.
3
SPEAKER_00
Now, to break it down further, recovery and adaptation, although a lot of them happen at the same time, are not the same thing.
3
SPEAKER_00
Recovery is healing.
3
SPEAKER_00
Adaptation is above and beyond healing.
3
SPEAKER_00
So if I rub my skin with a rough object and I wear it down a little bit, first my skin has to heal.
3
SPEAKER_00
Then it adds another layer of skin to try to build a callus.
3
SPEAKER_00
Okay.
3
SPEAKER_00
So there s a range of what s a stimulus that s going to cause some adaptation, and then what s my upper limit of tolerance for what my body can heal from.
3
SPEAKER_00
And what tends to happen with people, especially exercise fanatics, is they don t do the optimal amount for adaptation.
3
SPEAKER_00
They go as much as they can get away with.
3
SPEAKER_00
So they end up reducing the ability to adapt, but rather they re just in this, what s called breakdown recovery trap, where they break things down, recover, breakdown, recover.
3
SPEAKER_00
You know, you re in this when you don t see much progress in the gym, you re not getting stronger.
3
SPEAKER_00
I m using the same weights.
3
SPEAKER_00
I feel the same, nothing necessarily wrong with it, but you re on that line.
3
SPEAKER_00
When you are in that sweet spot, you see progress.
3
SPEAKER_00
Now, of course, you re not going to progress forever.
3
SPEAKER_00
That were the case, I d be able to bench press 5,000 pounds by now.
3
SPEAKER_00
So at some point that kind of comes off and then it s everything changes.
3
SPEAKER_00
But for most people, that s, that s what you got to look at.
3
SPEAKER_00
What s the right dose.
3
SPEAKER_00
Now, the next question people typically ask me is how do I know what the right dose is?
3
SPEAKER_00
Depends, depends on the individual.
3
SPEAKER_00
Their ability to recover, their life, their stress, their sleep, and their diet all contribute to what would be, or at least dictate what would be the right amount of stress for that person.
4
SPEAKER_00
person, and I ll tell you through experience, it s almost always less than you think.
4
SPEAKER_00
It s almost always less than what you think.
4
SPEAKER_02
Let s do a pretend case.
4
SPEAKER_00
Yeah.
4
SPEAKER_02
Say there s a girl that comes to you.
4
SPEAKER_02
She s 20 to 30 pounds overweight.
4
SPEAKER_02
She feels puffy and inflamed and she wants to get the weight off and build muscle while getting it off.
4
SPEAKER_00
Yes.
4
SPEAKER_02
What is your prescription?
4
SPEAKER_00
Is she, now she s not exercising.
4
SPEAKER_00
She s totally deconditioned.
4
SPEAKER_02
She s doing Pilates here and there.
4
SPEAKER_02
Okay.
4
SPEAKER_02
Kind of like I was.
4
SPEAKER_00
Okay.
4
SPEAKER_00
Okay.
4
SPEAKER_00
So first thing I would do is we would do probably one or two days a week of strength training at the most.
4
SPEAKER_00
Each workout would consist of maybe three.
4
SPEAKER_00
That s it?
4
SPEAKER_00
Yeah.
4
SPEAKER_00
Max.
4
SPEAKER_02
So one or two days of strength training.
4
SPEAKER_00
Max.
4
SPEAKER_02
See, this is what my dad s doing and he s building muscle.
4
SPEAKER_02
So, okay, go ahead.
4
SPEAKER_02
I want him to finish this.
4
SPEAKER_00
Yeah, no, no.
4
SPEAKER_00
That would be it, Max.
4
SPEAKER_00
We d maybe do three or four exercises within each workout.
4
SPEAKER_00
three minute, four minute rest periods in between sets and the intensity would be moderate at most.
4
SPEAKER_00
Okay.
4
SPEAKER_02
No cardio.
4
SPEAKER_00
No, I would not have her do cardio.
4
SPEAKER_00
I would look if I would, if depending on what her activity looks like, I would encourage more activity throughout the day.
4
SPEAKER_00
And this is a different conversation, but when trying, so activity has its own health benefits.
4
SPEAKER_00
So forget the calorie burn.
4
SPEAKER_00
That s a terrible way to look at activity.
4
SPEAKER_00
I want to burn more calories.
4
SPEAKER_00
Not going to work.
4
SPEAKER_00
Your body will adapt, but activity is good for you anyway.
4
SPEAKER_00
The best way to approach activity is to insert it into your daily life and connect it to things that you re already kind of doing.
4
SPEAKER_00
So the way I used to communicate this, and this is general now, depends on the person, but I would say something like after breakfast, lunch, and dinner, I d like for you to go for a 10 minute walk.
4
SPEAKER_00
So that would give them the extra activity that would benefit their health.
4
SPEAKER_00
But they would see me one or two days a week.
4
SPEAKER_02
So that s all that they have to be in the gym really is one or two days a week.
4
SPEAKER_00
For a long time.
4
SPEAKER_00
If you train with me, you hired me and let s say that was you.
4
SPEAKER_00
Okay.
4
SPEAKER_00
And you came and hired me and you were consistent.
4
SPEAKER_00
You never missed the workout with me.
4
SPEAKER_00
And you walked 10 minutes after breakfast, lunch and dinner.
4
SPEAKER_00
And then we started kind of looking at diet and nutrition and stuff like that.
4
SPEAKER_00
You would train with me twice a week for probably four years before I d have you do another day.
4
SPEAKER_01
Wow.
4
SPEAKER_01
Oh, here he goes.
4
SPEAKER_01
He s so happy.
4
SPEAKER_01
I m happy because I think sometimes the delivery from me is like, I think you do, I think a lot of it is for like the dopamine.
4
SPEAKER_01
I feel good in my mind.
4
SPEAKER_01
I think a lot of people that get really into fitness, they re like, I got, they go, they got to go do that.
4
SPEAKER_01
But to some degree it becomes, as you mentioned, counterproductive.
4
SPEAKER_01
And so it does, I shall see me be like, are you going to the gym today?
4
SPEAKER_01
And it s like, I ve already trained for the three days.
4
SPEAKER_01
the strength and I m like, it s not right.
4
SPEAKER_01
I don t need to do it right now.
4
SPEAKER_01
I ll go do like a cold sauna or something.
4
SPEAKER_02
Your theory though does remind me a little bit of cold plunging.
4
SPEAKER_02
It s like you can overdo the cold plunge.
4
SPEAKER_01
By the way, she overdoes that too.
4
SPEAKER_02
Well, I really just like intense everything.
4
SPEAKER_02
So that s a different problem for a different... I just like intense, like I can t, I like it every day.
4
SPEAKER_02
I get routine-y about it.
4
SPEAKER_02
Like that s a problem for a different podcast.
4
SPEAKER_01
Like our friend Jessie came over to do the cold plunge and she was in there for like eight minutes.
4
SPEAKER_01
I m like,
4
SPEAKER_01
You re not, you ve got the benefit.
4
SPEAKER_01
You re already, you ve already crossed the barrier, you know what I mean?
4
SPEAKER_01
And same.
4
SPEAKER_01
And so I think- That s interesting though.
4
SPEAKER_02
So you would just do two days a week and is it an hour?
4
SPEAKER_00
It would be an hour, but we would do, like I said, about, I mean, there s so much I can do within that two days or the next four years from progressively increasing the resistance to changing the tempo.
4
SPEAKER_00
The exercises are going to change.
4
SPEAKER_00
I m going to get you to the point where you can do things like squats.
4
SPEAKER_00
squats and deadlifts and overhead presses and rows.
4
SPEAKER_00
There s so much I can do in that two days a week over the next four years that you will get exceptional, especially if your diet is continuing to modify over that four year period.
4
SPEAKER_00
I did that for years.
4
SPEAKER_00
I did that for a long time.
4
SPEAKER_02
What do you work out?
4
SPEAKER_00
So I work out five days a week, but I ll train a few.
4
SPEAKER_00
So here s, so there s two things that I want to communicate with this.
4
SPEAKER_00
One is I m a fitness fanatic and my, my relationship to exercise is,
4
SPEAKER_00
Complicated.
4
SPEAKER_00
Okay.
4
SPEAKER_00
It s a bit complicated.
4
SPEAKER_00
Can t wait to hear about it.
4
SPEAKER_00
Well, I communicate this quite a bit because I understand this.
4
SPEAKER_00
You can develop, and a lot of people in my space develop a dysfunctional relationship with exercise and diet.
4
SPEAKER_00
So I ll make this argument and I ll back it up.
4
SPEAKER_00
I ll support it all day long, but there are more eating disorders and body image issues in fitness than you ll find in almost any other industry.
4
SPEAKER_00
Okay.
4
SPEAKER_00
So what you get with a lot of fitness fanatics.
4
SPEAKER_00
Fitness influencers are people who have some deep insecurities and use fitness as a way to cope through those insecurities.
4
SPEAKER_00
I m one of those people.
4
SPEAKER_00
So my relationship with exercise is a bit complicated.
4
SPEAKER_00
I definitely work out more than I need to or should.
4
SPEAKER_00
In fact, I just talked about on my podcast, how I took three days off last week because I m coming face to face with it.
4
SPEAKER_00
And I m like, you know,
4
SPEAKER_00
It was, it was long story short, my wife s like, Hey, can you work out in the garage on Saturday, on Wednesday, instead of whatever, we had a little argument and I paused.
4
SPEAKER_00
I said, you know, I got this weird relationship with exercise and I haven t taken days off and like forever.
4
SPEAKER_00
Let me take some time off.
4
SPEAKER_00
Took three days off, came back the next week stronger, which is, I mean, a very clear sign that I needed to take.
4
SPEAKER_00
some time off.
4
SPEAKER_00
So my personal relationship with it is complicated and it veers into dysfunction sometimes, which is why I can communicate this to, to fitness fanatics, but fitness, like, like anything that has a profound effect on you.
4
SPEAKER_00
100% can be used as a drug.
4
SPEAKER_00
You can abuse the hell out of it.
4
SPEAKER_00
And I ve worked with a lot of people who ve abused exercise and fitness.
4
SPEAKER_00
So you have to ask yourself, why am I really doing this?
4
SPEAKER_00
There s nothing wrong with being active every day.
4
SPEAKER_00
So if you want to go to the gym every day because you love it, there s nothing wrong with that.
4
SPEAKER_00
But what you do in there matters quite a bit.
4
SPEAKER_00
So maybe you strength train three days a week, but maybe two days a week, you re in there doing mobility, stretching, yoga, sauna, that kind of stuff.
4
SPEAKER_00
So there s nothing wrong with going a lot, but what you do in there makes a big difference.
4
SPEAKER_02
Why do you have a complicated relationship with alcohol looking back on your entire life?
4
SPEAKER_02
Like, was there something that happened when you were young?
4
SPEAKER_02
You mean exercise?
4
SPEAKER_02
What?
4
SPEAKER_02
Did I say alcohol?
4
SPEAKER_00
Alcohol, yeah, yeah.
4
SPEAKER_02
You know what?
4
SPEAKER_02
In my defense, we just came off a weak bender.
4
SPEAKER_02
So that s where the word, that just, so if you re wondering where the word alcohol went, that s where that came from.
4
SPEAKER_02
Working out.
4
SPEAKER_00
Yeah.
4
SPEAKER_00
I, well, I, so I started as a kid, I was 14 years old when I started working out and I was skinny and I felt, um, inadequate.
4
SPEAKER_00
Right.
4
SPEAKER_00
Uh, I, I felt like my, maybe my dad would like me more if I was more like he was, you know, I just, I was insecure about how I looked and felt.
4
SPEAKER_00
And we had a weight set and I fell right on, but I m a very obsessive person.
4
SPEAKER_00
So I just totally dove in and just nerded out on the whole thing.
4
SPEAKER_00
But I liked that I could do something that could change the way that I looked.
4
SPEAKER_00
And so I just jumped in a hundred percent and I abused my body for a long time.
4
SPEAKER_00
How?
4
SPEAKER_00
Through that process.
4
SPEAKER_00
Oh gosh.
4
SPEAKER_00
I mean, you know, I d set an alarm to wake up at 3 AM so I could take a protein shake.
4
SPEAKER_00
You know, I m a kid.
4
SPEAKER_00
This was a kid.
4
SPEAKER_00
I d blend chicken breast and tuna fish.
4
SPEAKER_00
So I could consume more calories.
4
SPEAKER_00
I took designer steroids and the, you know, when they were over the counter at one point, just over-trained, beat myself up.
4
SPEAKER_00
And it was, it was, it was always how I looked, how much weight I could lift.
4
SPEAKER_00
And I never felt strong enough, never felt big enough, you know, type of deal.
4
SPEAKER_00
Now my saving grace was that I trained clients.
4
SPEAKER_00
And I love people.
4
SPEAKER_00
I really, really care about people.
4
SPEAKER_00
And that I think saved me quite a bit because it s really hard to not.
4
SPEAKER_00
feel like a hypocrite when you re communicating health the right way to someone and you re not applying it to yourself.
4
SPEAKER_02
Yeah, but I think you had to go through all these things so you could get to this point to explain how digestible working out and eating right is.
4
SPEAKER_02
Do you know what I mean?
4
SPEAKER_00
That s the spiritual side of me will say that.
4
SPEAKER_01
I think a lot of people in the fitness space lose people because
4
SPEAKER_01
They sometimes don t articulate all the things you ve articulated today, which there s such a greater reason to do these things outside of like the material side of it.
4
SPEAKER_01
And somebody who, like, there s a lot of talk about self-acceptance these days, right?
4
SPEAKER_01
Fine.
4
SPEAKER_01
But I think it s sometimes it s like, Hey, I m okay with how I am and I m okay with how I look, but there s.
4
SPEAKER_01
less people saying, yeah, but how do you feel?
4
SPEAKER_01
And do you want more energy?
4
SPEAKER_01
And do you want to be able to be with your kid?
4
SPEAKER_01
Like, do you want that?
4
SPEAKER_01
Like all of that stuff.
4
SPEAKER_01
And so the people that are, you kind of lose.
4
SPEAKER_00
They twisted self-acceptance.
4
SPEAKER_00
They really did.
4
SPEAKER_00
They twisted it and marketed it.
4
SPEAKER_00
So self-acceptance.
4
SPEAKER_00
All right.
4
SPEAKER_00
You guys have kids.
4
SPEAKER_00
Okay.
4
SPEAKER_00
So when you see your, your kid do something really impulsive and annoying, but developmentally appropriate, in other words, like I got a three-year-old, right.
4
SPEAKER_00
It s very appropriate for a three-year-old to throw a tantrum.
5
SPEAKER_00
Now, if you have a 13 year old, throwing that kind of a tantrum is a different problem.
5
SPEAKER_00
But if they re three and they re throwing a tantrum, it s annoying.
5
SPEAKER_00
It s frustrating.
5
SPEAKER_00
You love them.
5
SPEAKER_00
You love them.
5
SPEAKER_00
We re going to work on this.
5
SPEAKER_00
We re going to change this.
5
SPEAKER_00
I m going to try and help you co-regulate and figure this out because you can t keep doing this, but I love you and I accept you.
5
SPEAKER_00
That s self-acceptance.
5
SPEAKER_00
Self-acceptance is not lying to yourself.
5
SPEAKER_00
Self-acceptance is self-love.
5
SPEAKER_00
I don t mean the feeling of love.
5
SPEAKER_00
The feeling of love comes and goes, you know, I don t know how long you guys have been together, but I m sure there have been moments where you don t have the feeling of love, but you act it out anyway.
5
SPEAKER_00
That s the love that I m talking about.
5
SPEAKER_00
So self-acceptance is honesty.
5
SPEAKER_00
So I can look in the mirror or anybody can look in the mirror and say,
5
SPEAKER_00
I haven t been taking care of myself.
5
SPEAKER_00
I have been treating myself terribly.
5
SPEAKER_00
I ve been eating hedonistically.
5
SPEAKER_00
I ve been burying my feelings in my food.
5
SPEAKER_00
I haven t been moving.
5
SPEAKER_00
I ve been sitting on the couch all day, been isolating myself and I can tell, I can see it and I can feel it.
5
SPEAKER_00
I m not a bad person though.
5
SPEAKER_00
I m not a bad person.
5
SPEAKER_00
This is tough.
5
SPEAKER_00
I think I m gonna make some changes. 
5
SPEAKER_00
That s self-acceptance.
5
SPEAKER_00
Not what they re doing now, which is the, what they ve done is they ve taken the pendulum, which was over here, which said, if you don t look perfect, you re not good.
5
SPEAKER_00
And then they moved it over here, which says, you re great and everything s awesome if you re obese and unhealthy.
5
SPEAKER_00
No, no, that s, they re both completely distorted.
5
SPEAKER_00
You can be very honest with yourself, but also accept yourself because you re human.
5
SPEAKER_00
None of us are perfect.
5
SPEAKER_01
kind of like politics, isn t it?
5
SPEAKER_01
It has to be like black or white.
5
SPEAKER_01
It s like not always black or it s like gray.
5
SPEAKER_01
There s grayness to it.
5
SPEAKER_00
It s the market.
5
SPEAKER_00
You know, we work in a, we live in a market-based society, which is amazing because it provides us with so many different opportunities and products and services, but markets sell us not necessarily what we need, but what we want.
5
SPEAKER_00
So, and what this does is it distorts our view of what s important, what s not important.
5
SPEAKER_00
For example,
5
SPEAKER_00
By the way, I own a fitness company and I m sponsored by supplement companies, but we say this all the time, supplements are almost worthless when it comes to the impacts that you can, or the things that you can do that will impact your fitness and your health and the way you look and feel.
5
SPEAKER_00
Okay.
5
SPEAKER_00
They make up maybe 1% of the 100%, you know, pie chart of things you could do.
5
SPEAKER_00
Diet, lifestyle, sleep is everything else, but.
5
SPEAKER_00
People spend millions, I mean, combined hundreds of millions of dollars on supplements and supplements dominate the market because there s this distorted view that supplements do so much more than they do because why?
5
SPEAKER_00
Supplements make money.
5
SPEAKER_00
So when you read the articles and you scroll through, the information that you re seeing is telling you it s supplements.
5
SPEAKER_00
Very little things are telling you about like really like your relationship with yourself and your behaviors.
5
SPEAKER_00
And well, this exercise, not necessarily this, you know, branded workout, but this exercise, and this is what you should do with sleep.
5
SPEAKER_00
And it s the bigger picture type stuff.
5
SPEAKER_00
No, no, no.
5
SPEAKER_00
It s the, it s, it s all the other stuff that we see.
5
SPEAKER_00
And so we have this distorted view of what really moves the needle.
5
SPEAKER_00
And so everybody thinks it s, you know, supplements and, you know, weird diets and stuff like that.
5
SPEAKER_01
Superhuman Activations.
5
SPEAKER_01
You know all about this because we just had Mimi on the podcast.
5
SPEAKER_01
These are absolutely incredible.
5
SPEAKER_01
They re groundbreaking, truly a new type of audio.
5
SPEAKER_01
They aren t meditations.
5
SPEAKER_01
They re more like energizing.
5
SPEAKER_01
So how I use these activations is I walk Talents in a Stroller every single morning.
5
SPEAKER_01
to get our sunlight.
5
SPEAKER_01
So my favorite one is the one that we had on our podcast.
5
SPEAKER_01
Actually, it s all about being the best version of yourself.
5
SPEAKER_01
And you basically just listen to it.
5
SPEAKER_01
You could listen to it while you re walking, while you re driving.
5
SPEAKER_01
I like to sometimes clean the kitchen at night and wind down.
5
SPEAKER_01
Even it energizes me, but it more like motivates me.
5
SPEAKER_01
It makes me feel like the best version of myself.
5
SPEAKER_01
Everything is designed to give you clarity.
5
SPEAKER_01
So if you re someone who doesn t like to sit in meditation and you constantly are beating yourself up about it, then I would highly recommend checking out Mimi s activations on her app Superhuman.
5
SPEAKER_01
This is kind of like a mix between a motivational podcast with great music, affirmations, and guided visualizations.
5
SPEAKER_01
There s nothing out there like it.
5
SPEAKER_01
So whether your goal is to earn more money, get healthier, fitter, happier, really anything, these activations will be the best tool in your toolbox to help you get there.
5
SPEAKER_01
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5
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SPEAKER_01
They rarely do discounts on top of the 14 day free trial.
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This offer is only available through their website, not app store.
5
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That s activations.com slash skinny for over 60% off expires soon.
5
SPEAKER_02
Summer is coming up.
5
SPEAKER_02
Many of you are probably getting ready to plan those summer travel bookings.
5
SPEAKER_02
There is no better partner, in my opinion, for your flying needs than Delta Airlines.
5
SPEAKER_02
Delta is the only airlines that I will fly if I have the option.
5
SPEAKER_02
I do not even look at the other airlines at this point.
5
SPEAKER_02
I am proudly a Delta Diamond Medallion member because I use them so much.
5
SPEAKER_02
I think they have the best lounges, the best app, the best service, and the best flight experiences of any domestic airline.
5
SPEAKER_02
And like I said, they just offer the most seamless experience and the best routes with the best service out there.
5
SPEAKER_02
So for those of you that have been thinking about booking summer travel, I highly recommend that you check out Delta Airlines.
5
SPEAKER_02
Lauren and I travel all the time back and forth between Texas, LA, and New York.
5
SPEAKER_02
And Delta is what we use every single time.
5
SPEAKER_02
And like I said, they offer the best service, best flight experience.
5
SPEAKER_02
It s really easy to sign up and become a SkyMiles member.
5
SPEAKER_02
And for members, you have fast free Delta sync Wi-Fi available for SkyMile members on every flight, more than a thousand hours of in-flight entertainment, premium food options and beverages like herbal teas.
5
SPEAKER_02
And like I said, I think they have the best airport lounges in the country.
5
SPEAKER_02
What I love about it is airport travel can be hard.
5
SPEAKER_02
It can be stressful, but
5
SPEAKER_02
Delta brings the comforts of home in an in-flight experience that s tailor-made for you.
5
SPEAKER_02
Also, with their meals, what we love about them is there s more sustainable alternatives for in-flight dining like plant-based dishes, bamboo cutlery, and organic, gluten-free, nutrient-packed snacks.
5
SPEAKER_02
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SPEAKER_02
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5
SPEAKER_02
Learn more at delta.com.
5
SPEAKER_01
You may have heard me talk about my daily non-negotiables on past episodes, one of which is a morning walk with my son.
5
SPEAKER_01
So after I wake up, I try to make the bed.
5
SPEAKER_01
I hydrate with an electrolyte water and I do my quick wellness and skincare routine.
5
SPEAKER_01
I make my kids breakfast.
5
SPEAKER_01
Then my son and I go outside for a walk.
5
SPEAKER_01
So he is in the stroller and I m doing a walking meditation.
5
SPEAKER_01
We get in our morning light and movement in and we love it.
5
SPEAKER_01
It s like a habit stack if I ve ever seen one.
5
SPEAKER_01
And during those morning walks, I m wearing Nike, specifically at my indie bra and my Nike Motiva walking shoes.
5
SPEAKER_01
The bra is so supportive.
5
SPEAKER_01
In fact, it comes in different support levels.
5
SPEAKER_01
So you can get like low, medium or high support depending on the size of your boobs or preference.
5
SPEAKER_01
Plus, the bra has adjustable straps and is so comfortable.
5
SPEAKER_01
Nike s Motiva walking shoes are smooth, they re cushioned, they re comfortable, they re great for like a daily walk.
5
SPEAKER_01
And what I like about them is they give you optimum support for every move every day.
5
SPEAKER_01
I have plantar fasciitis, and these are amazing for that.
5
SPEAKER_01
Both the Indie Bra and the Nike Motivas are the move.
5
SPEAKER_01
The Indie Bra just sculpts your body in a perfect way.
5
SPEAKER_01
I feel like we ve been talking a lot lately about tailored, well-fitting clothes, and this is it when it comes to athletic wear.
5
SPEAKER_01
Another thing that I love is they re both so durable, so you re getting high quality, flattering apparel that you can wash and wear over and over again.
5
SPEAKER_01
You ll just keep reaching for these staples just like me.
5
SPEAKER_01
Shop now at Nike.com.
5
SPEAKER_01
Again, that s Nike.com.
5
SPEAKER_02
we re really good as humans to kind of discount the simple stuff.
5
SPEAKER_00
Yeah.
5
SPEAKER_02
We said like, Oh, is it really just as simple as a well-balanced fitness routine?
5
SPEAKER_02
Good sleep, eating clean food.
5
SPEAKER_02
You know, like what, what s the secret sauce?
5
SPEAKER_02
What are you taking?
5
SPEAKER_02
I did a post the other day about a four year progression.
5
SPEAKER_02
The first thing is like, is there TRT?
5
SPEAKER_02
I m like,
5
SPEAKER_02
Like, not yet, there probably will be in 15 years, but not, but it s like, nobody wants to believe that somebody can just be like doing something really boring almost for free for four years.
5
SPEAKER_01
Well, now people will just be like, ozempic.
5
SPEAKER_02
Yeah.
5
SPEAKER_01
Like, I think that you can tell the difference because you building muscle, you can tell the difference because ozempic at times can take away your muscle.
5
SPEAKER_01
What is your energy on that?
5
SPEAKER_00
Oh boy.
5
SPEAKER_00
Uh, I ll say, I ll say, well, I ll start with this up until now.
6
SPEAKER_00
my opinion, my strong opinion is we are in the beginning of the most effective medical intervention for obesity that we ve ever seen in our lives.
6
SPEAKER_00
This is going to completely revolutionize and change the pharmaceutical industry.
6
SPEAKER_00
That s how powerful
6
SPEAKER_00
These peptides are that being said, okay, it s not a panacea.
6
SPEAKER_00
So here s what they do.
6
SPEAKER_00
And I m not going to get into the science, but let s talk about why people lose weight on them.
6
SPEAKER_00
You eat less.
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SPEAKER_00
It crushes your appetite.
6
SPEAKER_00
My cohost, Adam, who at one point was a competitive IFBB physique competitor as a professional.
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SPEAKER_00
He is taking a trisepatide, one of the GLP-1 agonists.
6
SPEAKER_00
So it s, so these class of peptides are called GLP-1 agonists.
6
SPEAKER_00
So semaglutide, trisepatide, brand name like Ozempic or Wegovy.
6
SPEAKER_00
He s taking it because he wants to be able to communicate it.
6
SPEAKER_00
And so he said, here s what I m gonna do.
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SPEAKER_00
I m going to take it and I m going to just do what I feel.
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SPEAKER_00
I m not going to use any of my bodybuilding mentality or skills because I could force feed myself.
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SPEAKER_00
I know what I need to do.
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SPEAKER_00
I m just going to see what happens.
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SPEAKER_00
If I m just like the average person and he s strung together like five days of 500 calories, this is a 230 pound man.
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SPEAKER_00
He goes, it s crushed my appetite.
6
SPEAKER_00
So I could see now it s not a stimulant like other medical interventions were.
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SPEAKER_00
So it doesn t, you know, make you feel hyper or weird or whatever.
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SPEAKER_00
He s just like, I just don t want to eat.
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SPEAKER_00
For somebody who s really struggling with severe obesity, I could see this as being profoundly beneficial in combination with good coaching on changing behavior so that this is something that sticks.
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SPEAKER_00
Because once you go off.
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then your body probably will, your appetite will probably go back to where it was before.
6
SPEAKER_00
So if you work with somebody with a GLP-1 through modifying behaviors, I think it s almost like, and I, you know, I apologize if this example isn t, isn t great for the experts who are listening right now, but it s almost like I m too depressed to get off the couch.
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SPEAKER_00
So an antidepressant just gives me the energy to get up and move.
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SPEAKER_00
And now I can go do the things that then will make me feel better.
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SPEAKER_00
And then I can come off the antidepressant or I need this anxiety medication.
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SPEAKER_00
So I could do this thing that I know that I need to do and then get off of it eventually.
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SPEAKER_00
So I feel like that s where we could probably use it.
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SPEAKER_00
Massive potential for abuse.
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SPEAKER_00
That s where I, that s the fear.
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SPEAKER_00
Cause you know, bikini competitors are going to use it.
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SPEAKER_00
You know, people who just.
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SPEAKER_00
You know, who want to restrict food, but hate dealing with pesky appetite are going to love going on this so they could just not eat.
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SPEAKER_00
You know, you re going to see a lot of people who aren t going to understand anything about strength training and protein intake.
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SPEAKER_00
Who, cause here s what happens when you just eat less, your body s metabolic rate adapts to the lower calories.
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SPEAKER_00
And the primary way it does is that it pairs muscle down.
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SPEAKER_00
So what you see on the studies with people who use GLP ones who don t increase protein and lift weights, they just take them.
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SPEAKER_00
is they have a significant percentage of the weight that comes off as muscle.
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SPEAKER_00
Which, by the way, that happens to anybody who just eats less.
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SPEAKER_00
It s not the GLP-1s.
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SPEAKER_00
Anybody who just diets, doesn t lift weights, doesn t bump their protein intake, you ll lose 10 pounds and four of it will be muscle, for example.
6
SPEAKER_00
So what ll end up happening is what you might see is the person who needs to lose 15 pounds.
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SPEAKER_00
So I m not talking about 80 pound overweight or whatever, 15 pounds is going to lose it.
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SPEAKER_00
Also lose muscle, slow their metabolism down and maybe not necessarily improve their health.
6
SPEAKER_00
Because they ve just reduced their muscle mass, maybe not improve their insulin sensitivity, but rather made it worse.
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SPEAKER_00
Maybe their hormone profile got, went, went down for the worst.
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SPEAKER_00
It s like I would see with clients who just restricted calories.
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SPEAKER_00
So I think if we use them the right way, it s going to be amazing.
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SPEAKER_00
The potential for abuse though is, I know it s going to happen.
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SPEAKER_00
You re going to get a bunch of.
6
SPEAKER_00
bunch of, you know, girls, you know, before summer and, you know, dudes about to compete, you know, 12 weeks out, we re gonna use this stuff so they could starve themselves.
6
SPEAKER_01
That is a very good explanation of it.
6
SPEAKER_01
I mean, I feel like you hit all the different points of it.
6
SPEAKER_01
If someone s listening and they want to change their life tomorrow, what are three things that you think they can do immediately?
6
SPEAKER_00
I love that question, uh, because, uh, there is no straight answer, but there is a way to get the answer for yourself.
6
SPEAKER_00
So, so one of the best ways to develop a behavior is to, well, to do it step by step.
6
SPEAKER_00
All right.
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What step do I start with?
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Ask yourself, what is one change I can make tomorrow that I feel strongly I can maintain for the rest of my life?
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SPEAKER_00
That s the context.
6
SPEAKER_01
Okay.
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SPEAKER_00
The reason why I say that is because oftentimes we make changes in a motivated state of mind, which motivation doesn t stick around.
6
SPEAKER_00
You ever make a business goal or a fitness goal when you re hyper motivated and then afterwards you re like, yeah, that s not going to happen.
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SPEAKER_01
Every single January 1st.
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SPEAKER_00
Right, right.
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SPEAKER_00
So, so you have to ask yourself, you know, okay, what s one thing I can do today or tomorrow that I feel pretty confidently I will be able to maintain for the rest of my life.
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SPEAKER_00
That s your first step.
6
SPEAKER_00
Okay.
6
SPEAKER_00
Okay.
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SPEAKER_00
Then when that feels like a behavior and how do you know it s a behavior?
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SPEAKER_00
Something you just do.
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SPEAKER_00
I just, I do it.
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SPEAKER_00
I like doing this thing.
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SPEAKER_00
I enjoy it.
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SPEAKER_00
I do it, whatever.
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SPEAKER_00
Then you ask yourself that question again.
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There s no wrong answers.
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SPEAKER_00
Now here s what ends up happening.
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The first step is always small.
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SPEAKER_00
The space between the first step and the second step is what, however long it is, maybe a couple months.
6
SPEAKER_00
When you take the third step, the space between the second and third step gets smaller and the steps start to get bigger and you start to get this snowball effect of behavior change as you start to develop the skill of doing so.
6
SPEAKER_00
So to give you guys some pretty extreme examples, like I had this client once who didn t drink water, right?
6
SPEAKER_00
She just drank Diet Coke.
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SPEAKER_00
She had Diet Coke all day.
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SPEAKER_00
Uh, donut, hot pocket, you know, like TV didn t like, this is, this was her life that didn t work out or anything.
6
SPEAKER_00
Her first step.
6
SPEAKER_00
Okay.
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SPEAKER_00
Was reading a page out of a nutrition book.
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Once a week.
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SPEAKER_00
Now we had to go, I had to go back.
6
SPEAKER_00
I started with like, can you do 10 minutes of walking in the morning?
6
SPEAKER_00
Oh, I feel so tired in the morning.
6
SPEAKER_00
I don t know if I want to do that.
6
SPEAKER_00
Okay.
6
SPEAKER_00
Can we do, can I have you drink a glass of water once a day?
6
SPEAKER_00
Water makes me nauseous.
6
SPEAKER_00
Okay.
6
SPEAKER_00
No problem.
6
SPEAKER_00
And we just step back, step back.
6
SPEAKER_00
Anyway, we got our drink to read a page of a nutrition book that I would recommend once a week.
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SPEAKER_00
Well, anyway, three years later.
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She was exercising three days a week.
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SPEAKER_00
She was walking every single morning.
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SPEAKER_00
She was drinking mostly water and she had lost a tremendous amount of body fat and just had great results.
6
SPEAKER_00
It s a, it is a snowball effect.
6
SPEAKER_00
So the first three steps are going to be different from person to person, but I ll give a little bit more direction.
6
SPEAKER_00
So I m not so vague.
6
SPEAKER_00
Sleep, diet, and exercise are the three main categories.
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SPEAKER_00
A lot of people, if you focus on sleep first, the other two start to improve on their own.
6
SPEAKER_00
I didn t necessarily believe this before, but now I m definitely converted.
6
SPEAKER_00
A lot of people just don t get really good quality sleep, probably due to like the electronics and, you know, just our lifestyles.
6
SPEAKER_00
So if you can really focus on getting good sleep, what tends to happen is you tend to have less cravings, more energy for activity.
6
SPEAKER_00
And so then the rest tends to get a little easier.
6
SPEAKER_01
And if you mouth tape on top of that and you nasal breathe, you ll get an even deeper sleep.
6
SPEAKER_00
I just started mouth taping.
6
SPEAKER_01
I m obsessed with it.
6
SPEAKER_00
Yeah.
6
SPEAKER_00
Okay.
6
SPEAKER_00
So have you had a weird dream where you feel like you can t talk and you have to rip it off?
6
SPEAKER_00
Has that happened to you yet?
6
SPEAKER_01
No, I actually have a dream where I want to keep it on because Michael s talking to me too much.
6
SPEAKER_00
She has, her dream is putting it on me.
6
SPEAKER_01
Yeah.
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SPEAKER_00
Yeah.
6
SPEAKER_00
No, it happened to me.
6
SPEAKER_00
It s had to be a couple of times where you re like, you know, can you kind of waking up?
6
SPEAKER_00
And then I was like, I had to rip it off real quick.
6
SPEAKER_01
You get scared.
6
SPEAKER_00
I did twice.
6
SPEAKER_00
That s all.
6
SPEAKER_01
You know what?
6
SPEAKER_01
I would challenge you to try and I would love to know what you think.
6
SPEAKER_00
Sure.
6
SPEAKER_01
Try it working out.
6
SPEAKER_00
With mouth tape?
6
SPEAKER_01
Yeah.
6
SPEAKER_01
Well, I ve seen some people- Because the nasal breathing like does something when you re working out.
6
SPEAKER_00
That s like what Laird Hamilton does, you know, like tape his whole mouth.
6
SPEAKER_01
I would love for you to do like a- I d try it.
6
SPEAKER_01
Okay.
6
SPEAKER_01
I m going to give you some skinny confidential mouth tape before I leave.
6
SPEAKER_00
Well, okay.
6
SPEAKER_00
So am I going to wear mouth tape in the gym while I do this?
6
SPEAKER_01
Just try it once.
6
SPEAKER_01
Just, I just want to know like, you re so, um, I m going to give you a bright pink mouth tape.
6
SPEAKER_01
Just, you re so like knowledgeable about the science and the working out.
6
SPEAKER_01
I just would love to know if you tell me that there s something that you noticed a difference with like cardio or strength training.
6
SPEAKER_00
Yeah, no, I d be willing to give it a shot.
6
SPEAKER_00
Absolutely.
6
SPEAKER_00
I definitely improved my sleep.
6
SPEAKER_00
That s for sure.
6
SPEAKER_01
Like unbelievable.
6
SPEAKER_00
Yeah.
6
SPEAKER_00
I made a big deal.
6
SPEAKER_00
So silly.
6
SPEAKER_00
You would think it s such a silly thing, but it made a big difference.
6
SPEAKER_01
It works.
6
SPEAKER_01
Tell us before you go about the MAPS program and what you re working on right now.
6
SPEAKER_01
I know you ve got a lot going on.
6
SPEAKER_00
Awesome.
6
SPEAKER_00
So MAPS is an acronym, it stands for Muscular Adaptation Programming System.
6
SPEAKER_00
Basically what these are, they re structured workout programs that you could enroll in and then you have, you know what your workout is.
7
SPEAKER_02
know, your exercises are sets reps, there s videos where, you know, we have people demonstrating proper form.
7
SPEAKER_02
So basically the workouts.
7
SPEAKER_02
Now, myself and my co-hosts, we were trainers for a long time.
7
SPEAKER_02
So these are programs designed by trainers who train people for over two decades.
7
SPEAKER_02
Each program has a different name on it because you can t have one workout for everybody.
7
SPEAKER_02
A great program to start with if you ve never done strength training is MAP Starter.
7
SPEAKER_02
MAP Starter is a great program to start when you ve never worked out, or if let s say you re postpartum, you just got clearance, great program to start with.
7
SPEAKER_02
MAP Sanabolic would be a program that you could go into if
7
SPEAKER_02
You, you have a little bit of strength training experience.
7
SPEAKER_02
You could do a squat without pain.
7
SPEAKER_02
You could deadlift without pain.
7
SPEAKER_02
You can press things overhead without pain.
7
SPEAKER_02
That s a good fundamental strength training program.
7
SPEAKER_02
It was one of the, it was the first one that was created.
7
SPEAKER_02
Great for overall sculpting, muscle building, metabolism, boosting the whole deal.
7
SPEAKER_02
And then we have a lot of other programs.
7
SPEAKER_02
We have programs.
7
SPEAKER_02
Like MAPS power lift, which is a power lifting program.
7
SPEAKER_02
We have a bodybuilding style workout programs.
7
SPEAKER_02
We have those for endurance and stamina programs for, you know, athletes.
7
SPEAKER_02
But the first two, MAPS Starter and MAPS Anabolic would be the ones that I think would apply to most people who are listening.
7
SPEAKER_00
I want to train with you.
7
SPEAKER_00
Are you in Austin a lot?
7
SPEAKER_02
No, San Jose.
7
SPEAKER_02
You could use the MAPS.
7
SPEAKER_00
I know, but I would say I think that d be so fun to train with him once to just try it.
7
SPEAKER_01
You ve been working out for a while, right?
7
SPEAKER_00
Yeah.
7
SPEAKER_01
Well, I think you d be impressed.
7
SPEAKER_00
I mean, she does deadlifts power like everything you lift the list that you listed.
7
SPEAKER_00
You re like, you re like Rose deadlift.
7
SPEAKER_00
I do all the things you said, but I want I would love doing the right stuff.
7
SPEAKER_00
It s cool.
7
SPEAKER_01
It s been cool for me to watch because I ve watched her now start as like a complete novice to what she can do now.
7
SPEAKER_01
And it s weird to watch an adult do that.
7
SPEAKER_01
Like, you ve probably seen the content, but, or my wife do that.
7
SPEAKER_01
Like, oh, I looked over there and she s like slamming the deadlift.
7
SPEAKER_01
I m like, oh shit.
7
SPEAKER_02
Isn t that great?
7
SPEAKER_01
Like, I gotta be careful.
7
SPEAKER_00
What s the ones that you do on your back?
7
SPEAKER_02
Barbell squat.
7
SPEAKER_02
Yeah.
7
SPEAKER_00
I was doing a hundred pounds.
7
SPEAKER_00
Is that a lot?
7
SPEAKER_02
Yeah, no, that s exceptional.
7
SPEAKER_00
He was impressed today.
7
SPEAKER_02
Yeah, no, that s really good.
7
SPEAKER_02
I would say, how many days a week do you do that?
7
SPEAKER_02
She does Romanian deadlifts.
7
SPEAKER_00
Well, that s where, that s what the problem is.
7
SPEAKER_00
I do four to five days a week.
7
SPEAKER_02
And you re doing like, what, a body part split?
7
SPEAKER_02
So.
7
SPEAKER_00
Yeah, he just mix it up.
7
SPEAKER_00
Like, I ll do like my upper body.
7
SPEAKER_00
I ll do like, like he mixes it up.
7
SPEAKER_02
Yeah.
7
SPEAKER_02
So I, I ll send you Maps Anabolic and it s three days a week, full body.
7
SPEAKER_02
And you ll see how you feel.
7
SPEAKER_01
But you could use, like you said, two days a week to do just something different.
7
SPEAKER_00
Okay.
7
SPEAKER_00
Yeah.
7
SPEAKER_00
No, no, no.
7
SPEAKER_00
I will definitely try it.
7
SPEAKER_00
Yeah.
7
SPEAKER_02
I ll send it to you.
7
SPEAKER_00
Can we do a giveaway for something with it?
7
SPEAKER_02
Yeah.
7
SPEAKER_02
Like, what do you mean?
7
SPEAKER_00
Like, can our audience win the program?
7
SPEAKER_02
Yeah.
7
SPEAKER_02
How do we do it?
7
SPEAKER_00
Okay.
7
SPEAKER_00
So can we give away like a year?
7
SPEAKER_00
What can we give away to one person?
7
SPEAKER_02
I ll give away, uh, what s called our super bundle, which is four programs that you would follow one after another.
7
SPEAKER_00
Okay.
7
SPEAKER_00
All you guys have to do to win is follow.
7
SPEAKER_00
What s your Instagram handle?
7
SPEAKER_02
Follow Mind Pump Media.
7
SPEAKER_00
Okay.
7
SPEAKER_00
Tell us your favorite takeaway from this episode on my latest post at Lauren Bostic.
7
SPEAKER_00
You are amazing.
7
SPEAKER_00
Where can they find your podcast?
7
SPEAKER_02
The podcast.
7
SPEAKER_02
So my, uh, Mind Pump, you can find anywhere.
7
SPEAKER_02
Uh, you can listen to podcasts.
7
SPEAKER_02
We are on YouTube and we re also on all the podcast apps.
7
SPEAKER_02
That s the best place to find me.
7
SPEAKER_02
And then on Instagram, it s, it s Mind Pump Media.
7
SPEAKER_01
It s a great show too.
7
SPEAKER_01
How long you guys been doing it now?
7
SPEAKER_01
Nine years.
7
SPEAKER_01
Wow.
7
SPEAKER_01
Yeah.
7
SPEAKER_01
Doing it longer than us.
7
SPEAKER_01
It s been a good time.
7
SPEAKER_00
Damn.
7
SPEAKER_00
That s a long time.
7
SPEAKER_01
Yeah.
7
SPEAKER_01
Good for you.
7
SPEAKER_01
Yeah.
7
SPEAKER_01
Is that consistency?
7
SPEAKER_02
Yeah.
7
SPEAKER_02
Yeah.
7
SPEAKER_02
Well, we took the exercise approach.
7
SPEAKER_02
Like we were not media guys, so we re like, let s just do this a lot.
7
SPEAKER_02
So we get better at it.
7
SPEAKER_02
Just like working out.
7
SPEAKER_00
People don t understand that with the podcast.
7
SPEAKER_00
They re like, what s the secret, Lauren?
7
SPEAKER_00
I m like, it s reps.
7
SPEAKER_01
It s funny, like side tangent, like running this business when people come in, like, okay, I ve never done like the first question I was like, how am I going to make money doing this?
7
SPEAKER_01
Right.
7
SPEAKER_01
I m like, well, you got to build an audience.
7
SPEAKER_01
You got to create something that people listen to and care about and watch.
7
SPEAKER_01
I m like, it s not going to happen in two days.
7
SPEAKER_01
You know?
7
SPEAKER_02
No, we recorded, we, we put the podcast up for a year before we ever asked for a single dollar.
7
SPEAKER_02
And that s when we first started monetizing.
7
SPEAKER_02
Yeah.
7
SPEAKER_00
It s funny though, one thing I will say about lifting is lifting can be applied to every area of your life.
7
SPEAKER_00
It s all about putting the reps in and being patient and being disciplined and showing up every day.
7
SPEAKER_02
One of the best things that you ll ever get from strength training, proper strength training, is developing a relationship with physical pain.
7
SPEAKER_02
That s one of the best things you ll get from it.
7
SPEAKER_00
That s a great tip.
7
SPEAKER_02
Yeah.
7
SPEAKER_00
Thank you for coming on.
7
SPEAKER_02
Thanks for having me on.