If you're wondering why there's so much anti-protein propaganda out there, well here's maybe an explanation. Protein is not very profitable. It's expensive to produce. In fact, food manufacturers love carbs and fats. They can often make lots of processed foods with those things. They're hyper-palatable. They make you eat more. That's right. Protein is satiety producing. In other words, food manufacturers know protein makes them less money. So maybe there is a motivation. As to why they seem to be demonizing this essential macronutrient. Do you know to that point, this is also why like certain protein powders and foods that are higher in protein tend to be more expensive. It used to be one of the things I used to get so frustrated trying to explain to somebody who would be like, that's so expensive for protein powder.  It's like, you can't compare a 15 gram of protein that you can get at CVS to a 50 gram way protein that you get and be like, oh, it's half the price. Yeah, it's less than half the protein. That's what you're paying for. I mean, that is the most expensive part of the protein powder is the actual way protein that's in there or whatever source you're using. Protein is just, if you were to look at the three macronutrients or proteins, fats and carbs, it's the least palatable by far. Go to any grocery store and get a legit high protein food, processed food, even it's not going to be as tasty or engaging or addicting as foods that are high in carbohydrates fats. And of course, they'll throw salt in there, right? So it's just not as enticing. Number two, the margins aren't very good. Lots of, obviously most of the proteins come from animal sources. Now there are plant sources as well, but the majority come from animal sources. They're not patented to date. We don't have GMO cows that are patented that we can, you know, crush the margins on. So it's low margin.  Like it makes no sense for them to invest in this. In fact, it makes a lot of sense to move people away from protein. And by the way, for people who are like, why would they do that's not that's too conspiratorial or whatever. Right now food manufacturers are literally meeting to discuss the rise of peptides that make people eat less like some aglutide. They literally are meeting and they're like, we got to figure this out because people are going to eat less food. We're losing people. Yeah. You're talking about billions and billions of dollars and, you know, carbohydrates, high margins, fats, very high, not all fats, but a lot of fats are, right? Cause you could produce, uh, you know, oils and have just incredible margins on those. And again, when you look at like classic palatability, of course, processed foods includes lots of chemicals and they hijacked this and really just turbocharged these Frankenstein foods, but the classic formula for palatability. Every chef will tell you is salt, sugar and fat, right? So salt, carbohydrates and fats protein is not on there. Add protein to anything and you reduce its palatability, you increase, uh, the satiability, meaning you'll eat less of it. Um, and of course there's now we can go even further and say fit healthy people and they don't like that, you know, type of deal, but I don't even think it goes that far. I think they're just like, look at our profits. People eat less of it. Let's, yeah, let's not, let's not glorify protein or let's downplay it a little bit. So people eat more of this other stuff in order to make profits. They got to reduce substantially the quality and like where they're sourcing and getting the protein from it. I was like reminded of this when I was in Palm Desert, my kids and we were in like sports basement, I believe. And, uh, you know, they have all the regular stuff and then they have like protein, uh, that's there. And I'm like, well, I wonder what kind of protein like they're going to have in a place like this. And of course it's like, uh, company that I thought didn't exist anymore. Like it's basically shreds that convert over to like Ryzen or whatever. Oh, right. And so you see all these like flashy colors and you see like Jolly Rancher flavors and ghosts and like, you know, the prime and all these things like all the stuff that the kids are like really, um, attracted to and like, um, trying to describe to them why you're probably not even going to get very much protein out of this.  And so it's not even worth your time because they're really interested in right now and in consuming protein and building muscle and all that.  Yeah, totally. That's crazy. Yeah. It's, it's, um, you know, when it comes to, when it comes to protein, we know what it does for the body. Well, here's the angle that I like to go with, right? So when you look at palatability and sage in satiety, right? Satiety refers to the feeling of being full. I don't want any more palatability is how enjoyable something is to eat. And both of those are we evolved to develop satiety reading. I don't know signals or systems in the body. We evolved to develop palatability to kind of drive us in our behaviors. This is, this is the main theory as to why some foods produce more satiety. Why some things are more palatable. So for most of human history, obviously we didn't have heavily processed foods and for most of human history, we didn't even farm. We didn't have agriculture. We were hunter-gatherers. So why would protein number one be the most satiety producing second being fat, but why protein, right? Because if you ate a lot of protein in nature, you probably consumed a lot of nutrients. So your body didn't need to keep the hunger signal on, right? If you're eating lots of carbs, carbohydrates in nature, you're getting some nutrients, but not a lot. So your body cranks up hunger and keeps it there to keep you searching for more food. Natural protein containing foods tend to be very high in nutrients. And those tend to be, again, your needs for nutrients. I mean, again, this is not ideal, but if you had to eat just one food and be okay, not ideal, but just be okay, not die, it would be animal meat. It would be literally just buffalo or cow or, you know, you know, gazelle or whatever. It was bioavailable food source we got. Or just fish, right? So this is why that exists in the body. In protein, people know this. One of the tricks that we all learned as trainers, it took me a long time to learn this.  Avoid heavily processed foods, hit the protein targets. It was so effective. In fact, so effective that the vast majority of my clients when they would actually do this would come back to me and they would almost all of them like clockwork would say the same thing. I can't eat this much. They would literally come to me and be like, I know you're telling me to eat 130 grams of protein. I'm trying to lose weight. I just can't eat that much. I feel like I'm stuffing myself. I'm going to gain weight. I'm like, no, you're not. You're actually eating less calories and sure enough, they would all lose weight. That's how powerful it is on the appetite. If you've never tried to eat your body weight in protein in grams of protein or target body weight, if you're overweight, try it, do it consistently. See if you can do it for more than two weeks. And I guarantee what you'll find when you prioritize you just can't eat as much. Just period, end of story. It just kills your appetite.  Why would any market want you to consume less of their product that doesn't make it's that's counter business. Like that doesn't make any sense. They're going to make less money. They want you to consume more. They also like margins. Look at the margins. Like by the way, it's just true for all whole natural foods.  Those are delicious. And I can slam the more, I can, I can raise the margins and I can patent it. It's my product. Nobody can copy me and there's, there's the money. So the incentives, I think it's more clear. I think this is a better way to say it. The incentives are not to, to promote the consumption of protein, even though all the data, all the data shows a diet that's high in protein is better for muscle, it's better for fat loss and as a result, better for your health. You know, speaking of margins or, or any of you familiar, maybe Doug, this question for Doug to look up because I'm not familiar with the difference in the margins for all the different types of protein. So like if we were to compare a way to beef to a pea protein to like, cause when you think of it, when you see protein on, on the market, it is, you know, if it's got third party testing in it, it's relatively similar in price, right? Give or take, they're pretty competitive. So I'm curious to, which is the cheapest to process? There's got to be one that's easier than the other. I would assume way has got to be, have the smallest margins because it's the most, there's the greatest supply, most protein powders. That's a majority, right? Or way. Yeah. It used to be, by the way, I don't know if you guys remember this. Do you remember when the first way protein powders were sold? Used to be thrown away, wasn't it? Well, way was thrown away from, like, from dairies because they would, it wasn't as desirable, but then way protein became popular. It was designer way was one of the first companies. I remember this and, and this is back in, I want to say mid nineties. So I was like EAS days, like when I started getting into it. Oh, okay. So a little later. Yeah. So I might have been 95. Maybe duck and look up. It's, it's, well, for sure it was 96, 97, 98 cause I worked in the factory that mixed it. That's right. That's right. So that was in high school. Maybe Doug, you could look up designer way when designer way was founded. But I remember it was like one of the first, it was like the first kind of like big protein, like way protein powder to hit the market before that. It was like egg protein or just like milk isolate. Um, and they had some soy. That was the big way, right? And then they made, you know, ways the best that just the fastest et cetera, et cetera. 1988. Okay. So 1988. So I remember mid nineties starting to get popular. And, um, it was expensive. A, uh, I don't know how big of a can of sure this is, but it's like 50 bucks. It's like, it was like a tube can. So it wasn't even a big jug with like 40 servings. It was like 20 servings of 20 grams of protein per serving. Yeah. And it was in the mid nineties. It's like 50 bucks. Yeah. It's close to 50 bucks in the mid nineties. You could buy a bag of way for like 50 bucks now. Yeah. So they have to, the margins have to be tiny now, right? And then the question would be, how does that compare to like pee and beef and all the other one? I think beef would be one of the more expensive ones I would think. Probably. I would think so. I looked it up, but I couldn't find anything. Oh, you couldn't find it. I would think that the vegetable one, like from peas and so that would be way cheaper. No. Well, back in the day when my dad would buy protein powders, milk isolate or milk protein was the cheapest. And then the expensive one was egg. I remember that egg was always a little bit more expensive. They used to sell those back in the day. Yeah. A lot of companies will actually break even or take a loss on the way to bring you in, yeah, to bring you in and get you to because it's so competitive. There's so many different companies that provide all the different protein powders that they'll take a hit or break very similar to the Costco strategy with chicken, right? Is like, we'll take a loss on the chicken to get everybody in here buying that because we know that they're not going to come all the way to Costco and just buy a chicken and then leave.  So I think the same concept with supplement companies. Movie theaters do that, right? With movie tickets. They don't have huge margins on movie tickets. Oh, yeah. They may get on the concessions. Yeah, for sure. That's why a bag of popcorn is so expensive. Speaking, by the way, speaking of protein powders. I've identified this with myself. I want to communicate this to you guys because you guys are both working with your with your gut health. So I identified this for myself and I looked it up and it's confirmed in some studies. Artificial sweeteners for people with gut issues. They tend to trigger symptoms. So I went off all artificial sweeteners last week and I had significant improvements the past couple of days I reintroduced them. Sure enough, I'm having issues. So it's not food intolerant stuff. It's literally sucrose aspartame or other artificial sweeteners. Interesting. Yeah. So I'm ready to cut. Yeah. Cut it off anyway too. Even though some energy drinks that have them in there, it's like, dude, it adds up. I'm sure that's going to be a contributor.  What were some of your biggest offenders? You're pretty good about that type of stuff. What were your offenders? So if I get just and I were guilty of the energy. Yeah.  So energy drinks and then the occasional, if I'm out and about protein bar or something like that because I'll try and make protein bars low carb. Yeah. That's all what you mean. You're not consistently doing any of that stuff. No. The energy drinks was the most consistent, but even just one or two I noticed would kind of bother me. I couldn't figure out what was going on. I thought was it just this process? So I'm just sticking to my Paleo Valley protein because that's no artificial sweeteners and it's collagen protein, which is good for your gut and no, I'm just going to go caffeine pills. All right. Today's giveaway is the maps super bundle. Here's how you can win. Leave a comment below this video on the first 24 hours that we drop it, subscribe to the channel and turn on notifications. If you win, we'll let you know in the comments section. Also, these are the final hours of Cyber Monday sale 60% off all maps programs, all bundles across the board. If you're watching this podcast, when it drops, lucky you, Cyber Monday is still going on. So if you're interested, click on the link at the top of the description below. All right. Back to the show. Yeah, I go kind of do that. I like them. Yeah. Weird phases where I'm like, uh, switching the caffeine source and so like it's been heavy on the energy drinks side.   Not, um, well, there was like two different kinds of beans. I was okay with the rest of them were like not on the list. And then all of the nuts were like pretty much, you know, off limits because coffee is beans. Some people have bean intolerances. Coffee, I know. Just, let's just take all the love away from my life. Cheese and coffee. I'm over it. At that point, I just deal with it. I'm saying just deal with the crazy shits. You know, just get in there and like staple stuff together and effort. Dude, just just who I am. Except me. Just accept them. There's not a like, there should be a movement.  Now there should be a movement like bad gut health. Like this is who I am. Yeah. Yeah. We should have marches in a flag. Yeah. I think most people are just still unaware. You know, I mean, I think most people are just oblivious to issues like that. There is. I agree with you. It's so many. When you talk to people, so many people have got issues. Oh, yeah. You just don't even know.  How was Thanksgiving for you guys? Well, you go first. What did everyone do? Oh, just well. Yeah. How was it? Let's hear this one. It's kind of crazy. Yeah. Well, I mean, there's always like family stuff that's it causes like chaos a bit. And then we kind of ride it out, have fun and make the most of it. But like one, so when we went after Thanksgiving, we always cut the Christmas tree. And so this is like kind of, you know, the most chaotic day we've had as we've all been gone and doing our vacations. But we went to go just, I thought, hey, I'm going to bring the dogs because I haven't got them out of the house a lot and they've been kind of sitting in there all like depressed. So I'll take them with me. And so we kind of went to our usual spot and actually ran into somebody that like listens to the show there and it was cool. Outcutting the tree? Outcutting the tree was totally random, you know, and I was like, oh, cool. And we started kind of walking in a different path we haven't done before. And my wiener dog is like really low to the ground and just kind of like, you know, explores everywhere, goes through all the stuff in the holes. Apparently, Courtney, like, she all of a sudden like had this like reaction was like, ow, ow, something's biting me. And like, something, it really hurts and I need you to look at it. And I'm like, oh, God, what's going on? Like, what is it? Like, what do you think it is? Like, I don't know. It could be like a spider, it could be like a bee, it could be like an ant, I don't know what kind of insect. Something just bit me. And like, you need to take a look at this. And I'm like, okay, I'll take a look at it. And, oh, but we have to go over here because like everybody around there is like kind of walking through and like trying to pick a tree and stuff. And so it's hard to like find privacy. And so it was in a very precarious spot. I was trying to flirt with you. I was hoping. Hey, look at this real quick. Was not the case. Okay, so it definitely looked like it because she had to take her pants like all the way off. Oh, for a second. Yeah, it was like on like, you know, anyways, I won't reveal everything, but it was very, keep going. It was very, you know, in a sensitive spot.  And I look and there's definitely like a sting mark and it's puffing up and everything.  I don't know what, you know, cause there's no, sometimes you'll be able to see like the insect or whatever will kind of like fall out and yeah.     You know, I'm like, I was worried. Like, I'm normally you would sit at the salad and ask Sal, but not today. I replied, that looks familiar. So I'm like looking at this and like nothing is really resonating and then like we went with the cousins and the rest of the family and everything. And so they all of a sudden come kind of rushing back and with the dogs and everything and one of the one of the kids got like, like stung by a yellow jacket. And so turns out there's, there was a nest over there. And so, and we know that they all got pissed off because Finn like, like got them all crazy. Cause I think he, he, he shoved his face in one of them cause now you see Finn, his face is just blue up. He got stung like all over his face. He's got like, and then he started to go in hives and he's got like bumps all over his body.  Yeah, how did it, yeah, how did it be? Get her vagina, bro? Like through like, listen to her vagina. Oh, okay. You were close to her vagina. Oh, okay. So we're inner thigh. Sorry, Courtney.   It'd be like here. Yeah. It was like here. Oh, wow. I don't know. Like we have no idea. Like if it was like through the pants. Wow. Can they do that? Like, I don't know. Jeans. Was she wearing jeans? She was, but they're kind of like stretchy. So I don't know if that like made a difference. Wow. But it was, I had no idea like how this happened or whatever. It just flew there. And it just, it just penetrated and infiltrated. Yeah. Oh, it could have gone through the pants if they were tight. I think so. Okay. I think that's probably what happened. But, but either way, like my niece, she, she got bit too. And so they were kind of like tending to their wounds and we're like, well, we're here. We got to make the most of it. So we got to go cut the tree. So I went with the kids and everybody to go, you know, cut our tree down, do our thing and then like have cocoa in them. I'm, we finish it up and I'm kind of driving out to pay for it. And they have tamales and all this stuff there. And so I'm actually, I'm going to take the dogs home. You guys go to my in-laws and then they were going to have like lunch and all that. And so I, I basically have the dogs by myself in my truck. And I'm getting out to pay this lady. Oh, the dogs, cute, whatever. And then Finn jumps up in his face and just, oh my God, what happened to your dog? Like he got stung by, you know, these yellow jacks. Oh, I got Benadryl. She goes and gets Benadryl for him and thankfully, but then like Finn just loses it, pukes everywhere in the back seat. Oh my God.  Dude, my truck is a vomit comet. Oh. And I get out and I'm just like, no. And like, and so they're all in their car right behind me.  And they get up to like help, but they just bought tamales with these like salsa, these cans of salsa that are like the lids aren't on very well.  They're trying to clean their car. I'm trying to clean this.  This is a lamp. This is a national lampoon. It is just like that. And it didn't stop. Like I, so I went home and I like, I took him back there and I, and I wash Finn and I'm like trying to make sure he's okay. And like, you know, like hope, hope the right dose of like Benadryl wasn't like a thing. And I'm like, I don't know what she'll leave him. Maybe I should bring him with me. And she's like, okay, all right. And so he's just kind of sleepy and chilling. And I drive back over the hill and I get there and you know, this is like an hour and a half later at that point where I'm like, I come back and then I'm hanging out with them again. I figure they, they, they ate, right? Like it's lunch. It was lunch a long time ago. I didn't even eat all day. Like I just had coffee and I was like looking forward to this big lunch.  Like all trained, like excited that I'm there and like, hey, you know, like a lot of attention and I'm walking in. And there's like jalapeno poppers and all the stuff and like soup and all this, you're eating like they're, they're handing me all the stuff. Apparently that was just like the appetizers. And so I'm just like, Oh, great. I start like scooping all like the, the chili in there and all the, put all the stuff in there. And they'll look at me like, Oh, we haven't eaten yet. I'm just like, Oh, oh, cool. Why'd you tell me to eat this? And like, like, and it was just reasonable. Like I didn't put it together that like they were just eating hors d'oeuvres and like appetizers and whatnot. And I just went for, right for the main course.  Yeah. In front. And so it was just a small thing, but at that point I was like this where I literally like almost lost it like in front of everybody. And then my sister, I was like, here is an Irish coffee. I'm like, thank you. And I go outside and just had like a moment to myself and just like drinking Irish coffee and trying to chill out.  And it just kept going. There was like a lot of other chaotic events that happened after that, but it was like, that was just like, that was just the one day after Thanksgiving.  Yeah. Wow. So that's a commercial for Irish coffee. Yeah. Do you guys remember? Z-Biotics. Do you guys remember that commercial on TV when we were kids? It was like a, like a bubble bath for moms. Calgon, do you guys remember that? No. Yeah. Or the mom would be like, Ah, my kids are driving me crazy. And then it's like, Calgon, take me away. And then she's in the bath with the bubbles. And she's like, ah, she's like relaxing. I don't remember that at all. This is my one moment of peace. You guys don't remember that? No, I don't remember that one at all. Oh yeah, dude. I remember that. Yeah.  And then a bubble bath fixes it. Now, in a situation like that, is Courtney bad like you too, where she's getting all stressed out too? Or she like calm? Were you both like, ah. Yeah. Well, you know, thankfully she recognized like kind of the level I was at. And it was like, like very conscious of when I get to that point, like she's like, oh, it was kind of like, you know, rubbing my shoulders and like trying to like kind of make things a bit easier for me, like from then on out. But yeah, no, it, because otherwise if we're both like that, yeah, it's, it's a bad day. Wow.  Oh, there's the commercial right there in 1978. Wow, look at that. Jeez, 1978 commercial.  I don't think I ever saw these. Yeah.  Oh, wow. I don't know what they put in that bubble. It's such an 80s thing. That bubble bath. Oh, bubble bath. Yeah. I think she's relaxed. You need to bring him back. I think she's relaxed. I'm still a bubble bath. Look at that bubble bath. Jesus Christ. Five bubble baths. She's like, you still do that, right? I took five of them this last week, bro. Bubble bath? Why do you have bubbles in your pack? I have a son, dude. I have a son. Oh, with him? Yeah. I mean, fuck, I'll take it by myself too. Why? Because I like it. But what is it? Do you do a bubble bath? It has lavender and the salt and all that stuff like in it. So it's like, it's not just bubbles. I don't do like Mr. Bubble. It's like a spa like bubble bath. What are the gangster versions like dish soap? Yeah. Bro, I grew up on that. I know, bro. I know. That's the cheap bubble bath, bro. You know what's so funny you say that? Okay. So I totally grew up on that, right? Man's bubbles? When we were kids, my sister and I.  Let's see here. I got to be fourth grade right here. So my sister and I, we clean my mom's car.  One of the other things I've never described about it is that for the rest of, from when I was fourth grade, remember, I drove this car when I was in high school. Okay. From fourth grade on, anytime it rained, the entire car would bubble. And because my sister and I sat on the top of the roof and emptied like a whole dish soap thing.  So when it rains, you just have to have the bubble bill. So whenever it would rain, the hood. I'm talking like years later.  I don't know what is in that, that Don dish soap or whatever. But it seeped into that car because we just, I remember, I never forget her sitting on the top of the hood and hers just sitting there and I'm spraying. And we like emptied like the whole thing on there. And forever that car, if it would rain, like bubbles and suds. It's all sudsy. You know, Don, Don was saved a lot of, I mean, this is a commercial. I don't know if this is true. This is the one for the oil spill. Yeah. When they had the Exxon oil spill and then they, you know, Don Valdez. Yeah. They did the commercial with Don where they're like the ducks. We cleaned the ducks with Don and they're cool now. Yeah. You know, that was a good, good PR move for them. Very, very good PR. So Thanksgiving for us was, we had like 50 people, right? Maybe more. Wow. So I don't, I might be 60. My grandmother's house, nobody's in there anymore, right? My grandfather passed away. My grandmother, she needs kind of full time care. So she goes between my mom and my aunt's house. Okay. So their house just sits there. And my aunts and my mom went in there maybe a few weeks ago and kind of started cleaning it out. And you're talking about, remember my grandparents were the original owners of this house. So this house was built in 19, I don't know, 60. Something, maybe, and they bought it for like 20 grand, you know, in San Jose. And there's just living there that long. There's a lot of stuff that ends up. So they went through the whole house, very emotional time, whatever. And they all said, Hey, let's do Christmas here. Let's have all the families come and do Christmas here.  It's literally my grandparents, their kids, their kids, kids. Okay. So it's like my mom's side of the family because we have a whole other side of the family that we can't possibly invite just too many people. So that's the people, but everybody has a lot of kids and all that stuff. So we said, let's, let's have everybody at nonness house for Thanksgiving. And usually there's always a few people missing. There's just a lot of people and people are married. So sometimes they go to their in-laws house, but this was one of the few times where everybody showed up, which was nice. It was really nice because my grandmother's getting old. So it was like, this is going to be nice to do that. But remember, this is a San Jose track home. Yeah. It's like 2000 square feet. Maybe. Okay. So packing them in. Well, we had the garage set up with tables. We had of course the dining room set up the kitchen set up the patio set up. Uh, I mean the, the living room set up with tables. So, so anywhere you could kind of plop down. Yeah. Like fold out tables, folding chairs, everybody brought food. And it was just, there's a lot of babies now cause my cousin, my brother has, you know, two kids now, both of them under three. I have mine under three plus my two older ones. My cousin Alex has now two under three. My cousin Gabriel has one, but has one on the way. So now we got all these babies on top of it. Plus the teenage kids and all that stuff. So we all show up and it's just, it's a lot. Pretty quiet and chill. No, not at all. So we get, we get there and it's just, bro, it's in your face. My little ones are not used to this. When I was a kid, I was trying, I was explaining this to Jessica and I'll tell you why in a second why I explained this to her, but when I was a kid explained, she's just like me. So I know exactly why you'd have to talk to her. Well, we'll get into it, right? We'll get into it. When I was a kid, we were always, we were together with a lot of people at least once a week. So every week I grew up having Sunday dinners and being around 20, 30 people, just every son. And so we were just used to it. Okay. My little ones aren't used to it. They do this once a year, twice a year at most. And they're so young that they don't remember the last one. This is like the first one they ever did where there's so many people. As soon as we walk in, my daughter clings onto my wife and she could tell on her face. She's like, cause there's just a lot of people and a lot of people want to give hugs and kisses and everybody wants to say, my son clings onto her leg. Okay. So she can't, and they don't even want to come with me. I'm trying to like take them from her. They don't want to. They don't even want to come with me. They just want to be with mom. So Jessica was like, I need to, like at one point she's like, I'm leaving. And I'm like, okay, let's go in the other room. Let's kiss. It's just, she can't do anything.  It's just crazy. That's a lot. At some point I was able to kind of pull my son away than my daughter for a little bit. You know, we were trying to eat in the garage with everybody. So Jessica picks three, you know, three places to sit. I go and get plates for everybody, but my kids are just literally climbing on it. They don't want her to let her go. There's literally, I mean, I'm telling you, I'll send, I'll show you guys pictures.  Pack. You can't get up and move.  So I'm like, let's go upstairs. We'll go sit by ourselves in a room. We'll have our food there. We'll try and do the thing. So we did that. That helped a little bit, but it was just, it was chaotic. It was, now again, I still find myself getting a little anxious, but because I grew up that way. Not nearly as bad as when you show up and this is not how you roll or what you did or whatever. So Jessica had a tough time. The kids had a tough time. At one point we were going to do a family picture where everybody was supposed to fit in the living room. Wow. Okay. Now this is, now the reasoning is my grandmother's, you know, she's, she's, her health isn't good. Right. Right. She's older and every time we all get together, it's not, You want to capture it? We want to capture it because who knows, right? So imagine organizing everybody in a room this size. No, smaller than this. Yeah. Who does that? Is there like a point person or is there a few? Oh, it's my, my, my sister and my aunts are trying to organize this. So we're trying to squeeze everybody, including babies. So you're trying to hold kids. Oh my God. People are up against you. The kids are freaking out. Yeah. And my sister is yelling, everybody go over here. Go out one more time. All right. One more picture. And it's just like, oh my God, I hear my cousin Alex. He's got his little girl. And he's like, I'm going to leave. I'm going to leave. I'm going to leave. But we got some pictures. It was good. But now here's what's funny. This always happens. The last 15 minutes, my son warms up and wants to play with everybody. And then we're going to go. I don't want to leave. Sorry, buddy. We're never going to leave. So that was Thanksgiving. And it was like, it was, it was a bit, it was a bit like, you know, we were organizing these Sunday, you know, dinners to try to just get more people together more often.  Yeah. Where they just, you know, once a year you show up and there's a million people that they aren't necessarily familiar with. Familiarize.  Cause my family's very in your face. Very much like that. So you, yeah, I know you understand that. Well, so I, but I can't. So, so funny with the audience doesn't know is off air. We were, I was, I came in this morning venting about my, my Thanksgiving, right. Sal just kind of sitting there quiet and I can't help but think. So has it, has hearing me vent about how it is for me and Katrina's family helped you with that perspective with Jessica? Or did you already kind of see it or anyways, or has it helped? In the beginning it was hard to understand because I, you grew up in it. Just like Katrina is very disconnected. It's not my awareness. Yeah.  I wouldn't have the same experience because I have it on my side. You would adapt right to it. Yeah. Yeah. So, but yes, it does help to hear kind of what you go through and understand. I understand Katrina's, you know, what she probably gets from it and how you guys have to, you have to compromise. You just have to. That's been the, I mean, God, this were 13 years, right? That's probably been one of the, the greatest time because it's tough. And I understand from, from your, from her perspective and her perspective because, man, you guys love that. And it, and it is just how you were raised. So part of the chaos is just part of the process. Yep. You know what I'm saying? And it says, and we're all together. And so we embrace it and we love it. And so I, and I see that from her family. And inside I'm like, my skin's crawling.  Like I can't do it. But over years I've become more and more patient with it. And I think the, the, the, like, I would say this was probably one of the most successful Thanksgiving holiday big events that we've had as far as like, you know, no, there was no fighting. There was, everybody was good. And I think a lot of that is just really truly understanding each other. Like Katrina knows that, you know, I'm on day four in a row of, you know, loud music two in the morning. Your next level because you guys don't, it's not just a party you go to and go home. You guys spend the night and do four days. A week. A week. And that's like every, the Christmas is like that Thanksgiving is like that.  Like, I mean, it's, it's three, four to a room. Like it's, you're, you're stepping over each other. That's a big deal. I don't know if Chesco be able to do that. Cool. I mean, luckily, luckily I'm at the truckie house. And so that, that place is a good sized place. And so I could kind of disappear. And what's great about my wife is that she understands me now that I can, and what's, what also has helped me, because in the past I would look like such a bad guy, it's great as my son is me.  He's over it. Yeah. He's just like, you could tell, and he wants to, and he, and you know how much my son is like loving and like, he doesn't ever get in at it. Like he all of a sudden gets fussy. He wants, he doesn't want to be around.  Like he's like over it. Dad, I just want to go watch cartoons with you. And so I can kind of disappear with him and go off in a room or we set up by the fire for hours. Just him and I. Why the house is like loud, loud music and drinks and they have shots and everything like that. And we're like over in a corner for like hours by ourselves. And in the past, if that was just me, it would be an issue. Cause then I look like the outsider who just doesn't want to be with everybody. Yeah. And so that was really hard. People take it personal. They do. So Katrina's brothers and family. Of course I get it. Would be, would be take it personal. What's the matter? Doesn't like that? Yeah. And then Katrina's in this, why are you like this? And it's like, why can't you? And it's like, Oh my God, I just want to break. At least with max, it's like this nice excuse. Everybody sees the way he's acting and he doesn't want. And so they're like, Oh, Adam's taking care of max. And so it's like, so it's accepted. So it's like this beautiful like thing that's happened where it's like, Oh, cool. My son needs a break. I need a break. Like we just kind of disappear for a little bit. It's over, it's over stimulation. Yeah. It's a lot of everything. Well, the other thing too is that like, so when you come from like you and her, it's like you guys have this abundance of love and energy and everyone together. And it seems so obvious. Like why wouldn't someone love that? And then the other side where I come from where it's just like, Oh, dysfunctional. We rarely got together. We did. But because I grew up that way, I've also learned to love some of those things. So like, man, I actually love just like we got back. It was me and Katrina max and the fire was lit. We made popcorn. We watched the movie. The house was silent. Like, man, I was like, I love this. And so there's a part of me that that loves that, even though I appreciate the, the love and energy and everything that comes with the big family and all that stuff like that. And I tell you, I mean, I think we go around the table and we say what we're thankful for. And this big chaotic family is what I said I was thankful for because now having a son, boy, do I really appreciate, I mean, I truly believe it takes a village to raise a good kid and having a lot of family. It's that close that of that in itself is worse. Yeah. I don't look, I don't deny the work. There's a lot of work that goes into it. There's a lot of noise, chaos, stimulation. You don't have space necessarily to go kind of gather yourself or whatever. I get all that. I do. I just grew up in it. So I'm can be more tolerant. I guess maybe the right word or I don't know. I know there was one moment where I was sitting there and I was just the whole time I was feeling extreme gratitude the whole time. And I'm looking around. At one point my uncle is doing the prayer before we eat and I'm looking in the room and there's the garage is packed and there's people in the hallway and everybody fits in the garage. And I'm looking back and forth and I'm thinking if I were on my deathbed, these are the people that would probably be sitting next to me as I slipped off or whatever. So it was just, it was a lot of gratitude. It really is. And I think it's, but I do get it. I get it. It's overstimulating because look, there was a, when I went to Arkansas to visit Jessica's family, we had to stay in those, what were they called? They're like mobile units or whatever. They parked them out there. We went out as humid. There's mosquitoes everywhere. There's pets everywhere. That's totally overstimulation for me. I wasn't comfortable. And I knew I could feel it like, oh, this is anxiety inducing.  And I appreciate us doing it, but it's, there's a compromise. In other words, maybe not every holiday, maybe there's some holidays where we have the quiet, you know, and we just spend the time just with us. We do something small. And then the other ones where we have, you know, Yeah. Were you in here when, I don't know if you heard, I was talking to Doug. I think so. I think you overheard of, so this was the year I brought up that I'm going to disrupt the tradition a little bit and change things with Max. And it didn't bother me until last year, and last year was a little crazy. We had, I think 25 or 30 people opening presents. There was a fire. The house almost burnt down. We had to move the Christmas from one party to the other at one house to another house. Right. You know, and my son's at three, right at that point, right? He's three years old. He's now into presents and stuff like that. And it was just, and we, we fit in Katrina's mom's house, which is 2,000 square feet, 30 people plus 400 Christmas presents, right? All in one little, one little living room, right?  There's wrapping paper everywhere. I know exactly what that's like. Yeah. Of course. Right. So you get it. And I'm like, man, I, and I don't know, maybe because I just had this weird vision when I was a younger, when I was younger, way before I ever had a kid or even settled down, that, you know, I wanted to surprise my son with the Santa gift and wait downstairs till he came to, yeah, watch it. See, videotape it from behind the couch and see him see his bike for the first time. And oh my God, and then capture that moment, let him ride it, put it together with him. Like, so I kind of always had that in my mind. And like, as I started to watch the way, like how this family does everything, I was like, oh, wow, this, I'm not going to get that. And I'm like, man, that's a big deal. And I remember I first communicated with Katrina and it was like, that was like blasphemy, dude, to break that kind of tradition of how we do things. And over time, she's starting to understand, you know, that part and that like, man, there's got to be compromised because I'm, it's not fair for her to rob that completely of me. And I'm like, I'm not saying we won't do that still, but I want to be able to have that moment. So Katrina thought she was going to try and get the whole family to like agree to like changing the tradition so that she didn't have to really fully compromise. Yeah, right. And so it was like, bro, it was literally, I felt like I insulted everybody by saying like, listen, it was just too much, man. I said, and I told them, I think just like I just told you guys, I desire that.  And so this come this year will be like the first time that Katrina and I will do like an intimate just me, her and Max will open presents that we got each other and then we'll go do the whole family thing and you could see like, like half the family understood, like half of the family have other married people like Jerry.  So she like totally Jerry gets it, you know what I'm saying?   It's like I literally just offended everybody so much. I don't want to do it.  Look at them. Don't get caught in that art.  Yeah. Don't get caught up in that conversation. No, you can't. My kids are fine. Then you do the whole like, oh, really? Because John. Oh, yeah, yeah. No, totally. There's a raging alcohol. Yeah. So do you graduate? I just find fine. Yeah. Yeah. You don't want to get in that in that conversation. But I mean, it's so funny. You hear so like, I know my it's just, it's just, it's just look if you grow up a particular way, I think you get used to certain things and they just, you just become either taller or either tolerant of it. Or it doesn't affect you as much. Like I remember going to Sicily at the age of 12. Before that I was two when I went there. So at 12 I went there and it was such a, it was such an assault on the senses to go there. Like we go to my dad's town. My dad's family's not well off at all. So we're like in the middle of like, you know, the city that, you know, kind of whatever. And there's cars honking everywhere and people are yelling. Everyone's on top of each other and every house. We go to this aunt's house. And we're just stacked on top of each other and just cigarettes. People are smoking them and drinking. And in the morning there's cars that drive through the neighborhood. That honk can tell you to get your bread and get your fishes at 6 a.m. It's, you know, the windows are open because there's no AC and you hear the neighbor across the street snoring because the air, the sound. And I was like, bro, I'm 12 years old. I was like, this is, this is crazy. I can't do this right.  This is my childhood. It's like, wait, no. Yeah. Oh, he was so relaxed. I was just like, oh my God, what's wrong with him? This is too much. That's so funny. I can't do this. Hey, speaking too much. Who was it? Was it you, Sal? Who was talking about the prices for Black Friday and stuff like that? Like some of these things. Oh yeah, there's a lot of viral stuff going around where people are going to like big department stores and it'll like Black Friday sale and they'll reach behind the tag and pull the tag out behind it. And it was like the same price. Yeah dude. I saw that like and Courtney showed me actually like one of those deals and then you did the math and it literally just like took away the tax and like the shipping and then like had the same exact price that it was like normally like retail. And I'm like, okay. I didn't realize that. There's a viral video on McDonald's viral video. Maybe that could find it where a guy buys a meal and it's $16 at McDonald's. Wow. And people are like up in arms. Did you hear Andrew? He went to Costco and saw Viori. They're at Costco? Yes, they're at Costco. And at first he saw the price and he's like, oh, I didn't think it was that much of a deal that he went on the website and realized, oh wow, their prices had gone up from what it was before. Wow. And then he went back to go completely sold out. They sold out all the Viori, right? You said it was the meta joggers you were looking for over there? Yeah, the meta jogger pants. Those are my favorite ones. Wow. When I was there, like you said, I wanted them, but I was like, oh, maybe not now, I'll come back for them. And then I double-checked to see this price online. They went up. So I went back to check literally the next day and they were sold out. And there was hundreds of them. Wow. Yeah, you know, speaking of Viori, every year I do the day after Thanksgiving workout with my cousins. This year we did at my house. Yeah. So we did at my house in the garage and we're having a great time, great discussion as usual, great workout. A lot of father talk, which was kind of cool. We talked about like, you know, inevitably there's always like some business idea that comes up, right? I don't remember what the business was. The reason why Viori reminds me of this is because my cousins were debating over the name of the fictitional business that they would build and why one name is better than the other. Wow. And I was explaining to them like, guys, the name of your business plays almost zero role to the very bottom of the hierarchy. In your success. Now you can make a name so bad that it crushes your business. Sure, sure. And then I used Viori as an example. I was like, what does Viori mean? Yeah. And look at that, like Viori. It's hard to say. It's hard to spell. Yeah. I mean, almost every brand. I mean Pepsi and Coke. Yeah, nobody cares. Think about it with Kleenex. I mean, these are things that like are now, they're iconic brands. Yeah. But they met nothing before they were, before they were a thing. The name of your business means almost nothing. Yeah. I remember learning that as an entrepreneur. What does that say Doug about the McDonald's thing? Yeah. 16 dollar McDonald's meal leaves fans fuming beloved fast food chain no longer affordable. What did he buy for 16 bucks? So yeah. So it's a big Mac. Let me see where that is. Yeah. Burger, a large fry and a drink. 16 bucks? Yeah. What? I don't understand. Isn't that? I've noticed that with Chipotle too. Isn't that on the value meal? Like they're all, it's been a long time since I went to McDonald's but aren't they all like 499, 599, 699 or something? It used to be. I don't know now. Wow. I haven't been there forever so I don't know. I mean that's what's a Big Mac is a number one, right? That's a number one, right? I would think so. I don't know. You don't know? I'll see if you can remember. Number one is the Big Mac meal. I think the number four is a double quarter pound of cheese. Number four is a quarter but yeah, yeah. Number two is the number two, the two double cheeseburgers or the two cheeseburgers. Andrew, I feel like you should know this. I get the chicken nuggets there at least. You don't know? I'll just have a 20 piece chicken McNugget and lots of barbecue sauce.  So a Big Mac in California according to this is $5.89. Just for the Big Mac. Just for the Big Mac. Wow. That used to be what you would get the whole thing for. They used to be like cheap. 299, 399, 499, 599. Do you remember 999 cheeseburgers? No, do you remember Wednesdays and Sundays? What was that? 29 cents and 29 cents hamburgers were 29 cents and cheeseburgers were 39 cents on Wednesdays and Sundays. I remember well 50 cent night at the boardwalk you get like burgers and hot dogs and like corn dogs. There's no way they can do that now. Oh, so McDonald's and Chipotle to raise prices in California. New Chipotle to raise their prices. As minimum wage increases. Oh, that's how they're going to justify it. Well, I mean that's a they have to. Makes sense. It's like so I remember I told you guys I have a client who owns like nine of these McDonald's and she's like they're all going to be automated. The franchise owners have like really slim margins. They don't have big margins. Fast food is tiny margins and she's like every time they do minimum wage like that it's like it completely eats into the franchise and McDonald's is the one that makes out on all that right because they're not only making their little franchise fee and a little bit of I forget what top 30s while also like making a revenue stream dude that 29 I remember now that 29 29 cents that was Wednesdays and Sundays that was a bulking dork like kid high school that was a bulking dream in high school I go by live off of that did you in high school I was like a go to every Wednesday we'll have auto immune issues now because of that I go for like the Colossus burger what is that right there Doug Big Mac meal $70.59 quarter pounder meal $17.99 that used to be a big ass gourmet burger at a restaurant and now that's McDonald's wow I mean I know I'm paying like I doordash food a lot and I know I pay extra because of that but I've been telling Katrina like this is like if there's one thing I want to solve this next coming year it's like eliminating this because the meals for my family of three it's like $80 to $100 you got four kids bro so you just I'm sure you're a couple hundred bucks if doordash is going up in value in the stock market it's probably because of me I think it's it's and I think I I only pay like a three buck fee so it can't be all doordash that I'm getting crushed by there's more than that there's a delivery fee plus that well I pay the membership so I already have the so do I but I think that you still pay more than you must because it doesn't make sense to me I'm like unless everybody has just gone up can I tell you you know what they do by the way if you I don't know if you notice this areas where there's lots of like small restaurants like those centers with lots of little restaurants they double up no there's people parked there and that's all they do oh just wait they literally they just wait with their phones and I saw them the other day and then they double up if you so did you notice that doordash has the option for express for an extra which means you don't get you don't get deliveries on yours that's right otherwise you just wait because yours is probably your order is coming with another order can I just say that the one thing that will almost set me off to the point where I want to punch someone in the face is when I get a doordash delivery that's wrong that has to be the most annoying thing in the world because you're waiting and you're hungry and then you get it and you're like oh great got all the stuff I didn't want I can't eat this oh boy that happened to me well I imagine that happens to you quite a bit take out type of stuff I thought it was never good for like somebody who I was like I don't want this I need that because they just I want to hear about Justin's injury so what happened to you what happened to you dude I heard you I heard you pulled your bonch or something I came in I saw Kyle I was like hey were you working with were you with Justin how did you guys hear about it I came in and saw Kyle and I saw that he had posted you in the story and so I was like oh dude did you work with Justin this weekend yeah I know I said oh I didn't know he's like yeah I know I'm tired he's like I had had a sub inform he's like Justin couldn't handle the workout that's why that was my first time he goes no dude he heard his hamstring I was like why did he pull the hammy doing this what were you doing this is the first time bro okay so I mean we're doing a shoot for cheerleader kids content you know I'm not going to reveal exactly what it is yet but match cheerleader yeah hey I'm not used to all those high kicks I'm doing like sprints and everything and I'm like dude okay I just don't run like okay and hanging out with you guys doesn't help right like sitting in these seats all the time and like I've you know no he just blamed us I just did blame you take that for what it is but yeah and I don't move fast anymore and so it was like I was prepping myself I started getting back into Muay Thai I'm like trying to get in condition because I knew I was going to have to like at least move explosively and like sprinting on a field but really what did it for me was like I was doing like I was back pedaling and then I went to like kind of twist and rotate and into a sprint and my hamstring just cramped up so hard it just like literally like I started just immediately like gimping around like I like I had a hitch in my in my gate like and so I was trying to like it was terrible you guys did you have Kyle rub it out for you make sure I tried did you try did you try to dress Kyle to look as much as possible so I was like okay look I got you here Kyle okay you look the closest to me this is what we're going to do and I had like special shoes and everything I bought for this shoot and I'm like what size shoe are you Kyle and I was like 11 like 10 like I was going to work I got 11's right here in my shirt you're gonna be my body double I only had four more exercises to go I went through the whole thing that works and then had like you know what your issue is Justin is you don't know how to not go as hard as you can you just don't we've I know when we used to do YouTube video exercise videos when you're demoing an exercise grab a light weight show your good form no Justin's got to load the bar I don't want people to think I'm lifting weights too light over like you demo so this so this is shoot number two it was in here where I had to do all the exercise with the weights there and to your point I was debilitated for three days yeah because you don't go light it's a demo and it's like four workouts at one because you're shooting all the videos I am very aware of this program I am very much I know what's going into that I did the whole thing that's great yeah so yeah I mean we got what was cool was I got to shoot a lot of it at my high school in like the field there and so we have really like the I guess cinematography background all that looks really cool bro you have the BPC yes did you put it straight in the hamstring and I'm going to tell you right now it feels great bro I was like they're going to sell me I told you that I told you that did you put it straight in the hamstring yeah it's legit yeah like because I was I was in pain last night like you know how long an injury takes to heal for you because you know your body yeah and honestly like I don't know I'm like I have like a bit of an ego about it because I went through like my entire sports career like with one injury like one legit injury and like that was the very end like my senior year where I like tore my MCL but even then I went back the next game and had a knee brace and still played and so for me it's like I don't know it just sticks with me like I made every practice I was Iron Man every year you know and it's just like like I don't I don't know I had this like sort of chip on my shoulder that kind of so that really irritated me that I couldn't like finish four exercises like I was like oh but I thought it was hilarious that I could like body double Kyle in there so you get an Easter egg hey what's going to be so cool is if you could barely tell you know what I'm saying because did you did Eli shoot it a little different to try oh so good like we go like the sprint like so one of them like you do like a track start right and so I'm like I'm like in the track start like this I just posed it and then we were like I can't wait to watch it now I'm so glad you guys to make the extra effort to kind of make it look like it's yeah we would lean into it hard dude like like we're trying to like create like a well that's a good body don't turn to the camera as you're running back you know make sure you're like my brother when he came to the workout he's he had tennis elbow so bad that he's been wearing a brace and he let me put BPC right in it like literally right there right there he started working out and he's like I don't feel it I know it's weird I literally was like and I can't run today but like I don't have any pain like I'm fine weird yeah it's crazy yeah I know by far it's the best one for sure alright so the shout out today is us our black by the way this just has to be one of the biggest Black Friday like sales or whatever so we extended it for Cyber Monday it's exact same thing 60% off all products all bundles across the board same exact sale as Black Friday people are just going crazy so we said let's extend it so same place maps fitnessproducts.com and then the code this time is Cyber Monday but again 60% off everything across the board alright so and Terra is a peptide company that makes skincare and hair regrowth products now these are legit they're not like the stuff you buy at the store these are peptides that actually accelerate the body's ability to heal improve the quality of your skin and encourage hair regrowth and right now everything is on sale everything is on sale you're looking at massive discounts so go check them out go to entera skincare.com forward slash mpm and then use the code mpm for an additional discount alright back to the show our first caller is Colin from Alberta Colin what's happening how can we help you hey guys first time you say this is quite an honor to be able to talk to you guys I've been following the show for a few years and you've really changed my outlook on fitness and programming especially so thanks for that you're good so I'll just get to my question a little bit of background not too much I guess I'm 38 years old 511 around 198 pounds about now and I've I've been an early morning riser I've been working out about 4.30 in the morning Monday Wednesday Friday following MAPS anabolic I've done it two times now I'm just about done phase 3 for the second time and I've noticed a lot of strength and muscle gains but I'm still having an issue with the fat around the midsection and I remember hearing you guys talk a couple weeks ago about undulating calories I was just wondering for someone who works out early in the morning like that is it better to feed your body before with the higher calories or is it better to feed after your workout on the day of the workout I don't think it makes that big of a this is like a splitting hairs type of thing individual variants yeah so I mean you can play with either one see what what seems to feel better for you but in my experience it doesn't really make it doesn't really make a difference either way I mean we've talked about this before about Sal you like being less fed going into it and you in them because you're up early I've talked about that I prefer being loaded up before I go in so it's really going to be a personal preference like as far as building muscle or body fat percentage things like that it's not going to make it it's really about how you feel in the workout and I would play with the two and see which ones you want of the things that you're going to be looking at to help you with the body fat that one right there is not it's probably I wouldn't make the list right in terms of what's going to impact give you the biggest impact for fat loss when it comes to the fat loss if you're consistent with your workouts so the workouts appropriate you know all the other stuff you know checks off could sleep that whole deal then really what you want to do is you really you want to track your calories and see where you're actually at really track them see where you're at and then decide if you want to cut or if you want to reverse diet and get your metabolism up a little more and that's after you track because your estimations are going to always going to be off nobody ever guesses properly where their calories are at yeah and I did track for a while there and I kind of figured out my maintenance was around 24 to 2500 calories I just kind of based that on tracking and then just not really gaining any weight so I did try dropping down to like 2200 and I wasn't really noticing anything so I went down to 2000 still not really seeing any movement so I don't know maybe I'm just it's hard I got three kids so sometimes I may not be sticking exactly to the best eating habits but consistency with that's important and also how long did you stay at the 2000 calories and how consistent was that so I was at the 2200 for probably a month or so and then I dropped on to 2000 a couple weeks ago and I've been pretty consistent okay and are you noticing any changes in your performance any changes on how your clothes feel or fit because sometimes you can do a little trade where you build if you're getting stronger on a deficit like that or what you think might be a deficit that's a pretty good sign the other thing too is it's really easy to almost erase a deficit by going off a day yes especially when it's only 200 to 500 calories if you're 200 to 500 calories and let's get figure you're already off by 100 or so give or take that's not precise and then you have a day where you move a little less and then you have a Saturday where you eat ice cream with the kids and it's like literally you just erase that deficit in one or such a small deficit now that it would take you months to notice any type of progress okay yeah now I forgot your size you know 2000 calories 2500 calories kind of low in my opinion how does it feel leading 2000 calories do you feel hungry well I you know I said that same thing I thought that was low but I wasn't seeing any movement and I guess my other point too like I have been seeing lots of strength gains and muscle gains even at 2000 maybe my calories don't make sense to me even at 2200 calories in 2000 you saw strength gains well I'm I'm seeing it yeah like I've been pretty consistent workout programming there from you guys and I have put on weight in the last little bit if you're getting stronger while trying to cut and you are you are indeed accurate with your calories that's a big that's a big if okay but if you are indeed accurate and you are getting stronger and your weight's not changing on the scale you're probably building and losing a little bit at the same time because you wouldn't get if you get stronger that's going to point to muscle gain I are you what's your job look like are you sedentary or are you moving a lot through I'm I work out in natural gas industry so I'm an electrician so that's pretty feasible not all every day but so I would be a little concerned about how low calories are you're a 193 pound dude you're up by 430 in the morning you have a physical job I would think you would be eating a lot more I would probably want to put you at 25 to 2800 at least and try and go on like a little bulk yeah I just think that that's really low calorie for a guy your size who's working out and has a physical job and is up by 430 in the morning I mean that's by the way a bulk done properly what I should not properly a bulk can sometimes make you leaner in the sense that let's say you went up to 2700 calories okay and you ended up gaining 4 pounds of muscle but you didn't gain any body fat okay you're leaner you now have a lower body fat percentage because it's a smaller percentage and a faster metabolism that's right so that might be that's where I would go I would try and get it to where you can maintain even closer to 3000 calories agreed okay and I should I guess add at this point in the year I am playing men's league hockey as well so that probably doesn't help dude for sure you're not yeah for sure a good goal I mean someone as active as you are you should be up 3500 calories strength training you're also playing hockey and you're a physical you've got a physical laborist job even though your body is probably adapted to all your work you're still moving a lot like you can support a lot more calories so personally a good goal for you if you're a client of mine would be let's try and keep increasing calories let's try and get you know 3500 would be like a really good target but incrementally work your way up there start at 2700 give it like two weeks of training there see how you feel and look don't look like you're or feel like you're putting on a bunch of body fat you're not getting weaker add another 200 calories and just keep step laddering that until you get more like a place like 3500 then I feel like if you go from 3500 down to 2500 you should see yourself lean out pretty fast if we did that right okay okay cool alright alright man thanks for calling in yeah thank you guys you got it with this seems to me like just because I've been doing this for a while seems like he's not tracking right and he's not accurate right he's like tracking sometimes an eyeballing it and that's that's really common super common I would get people like this all the time and then we really nailed down the tracking and they were just off they were off by you know a few hundred calories it's easy to do all day and I'll throw out the whole day and next thing you know you're averaging a deficit of 50 calories well now it's going to take you seven months to see any fat loss it could also be certainly when you're good and then not so good that's right you're not right so it's like maybe he is around 2400-2500 when he's tracking he's watching on an ideal day yeah then he has Saturday with the kids and kind of eats off and he's like oh yeah that wasn't great but then that one day is over a thousand calorie surplus and so it's cancelling up the way a lot of people will track is they'll track for a few days they'll say oh now I have a good idea I pretty much eat like that all the time and then that's their new number Steven from Australia Steven what's happening how can we help you hey how's it going guys good what's happening awesome to be here I'm a huge fan thanks so much for having me oh alright I've been listening to you guys for about five years you guys definitely changed my my life with fitness like I would still be that guy running on a treadmill trying to lose weight if it wasn't for you guys thank you so my question I suppose the easiest way to put it is I have a butt problem we all do let's just stop right there Justin's your guy I know all the butt problems so I just finished maps aesthetic I had a blast doing it one of the problems though I seem to be having even though I've like had a lot of improvements in my mobility and stuff is I still have a pelvic tilt so the one where it makes your butt it sticks out really well and I have no idea how to fix that I had a couple injuries in the past lifting I'm pretty sure it was due to bad form and ego lifting it was definitely to my back so I had to spend a lot of time working on some you know my hip mobility with 90 90s and stuff really finally starting to feel good with it but still can't quite fix this tilt alright well good so this actually brings up a good a good conversation because you know when you're looking at what would be referred to as posture deviations they are not be all and all they're really just clues and direction you have to add that on top of other things to really get a good idea of what may be going on or maybe nothing's going on so an anterior pelvic tilt by itself with no pain if you have good strength good stability good control no problems it's probably not an issue now if you're also noticing back pain if you're noticing hip pain or anything like that and then you also have an anterior pelvic tilt well that starts to point us in a direction of maybe what muscles to look at and to test and to see if there's some stability or some strength issues but unless you have like pain and stuff right now when you're dead lifting and squatting and overhead pressing and stuff like that if you don't have or lots of low back pain when you walk or whatever it's probably not an issue so that's the question after you do you noticing any of these problems? do you have like lower back pain quite substantially? I don't have substantial pain I definitely notice it feeling tight when I get into a lot of lifts like I got to do a lot of stretching and stuff beforehand when I go in to do like my squats and stuff so I definitely feel it tight I don't know if I feel it right now to the point where I feel a lot of pain though okay so then what we would try to do is offset that position with muscles that pull you in the other direction just to offer a little bit more balance so really good core exercises that that don't involve the hip flexors are good for this so like hip flexor deactivator crunches we actually have a video on YouTube where I teach this yeah I've seen that one so I would do something like that maybe three days a week and really work on strengthening the core independent of the hip flexors because in an anterior pelvic till what you often see not always but we often see are overactive what it would refer to as overactive hip flexors and a communication between the core the abs and the obliques and the hip flexors that's not necessarily ideal I like running a cycle of hip thrust here too so like if you're doing core training like Sal saying and maybe I sub out my squats for a while and I replace them with hip thrust I think that'll help too so but the real key the point the boys made is that if we're not dealing with a lot of issue like pain and stuff like that and you have a strong core you squat you deadlift you're probably okay but if you do notice your low back gets achy and you know that you don't really address the core that much okay there's definitely room for us to improve and address that but also if you're not doing much about it yeah cause even in the kinetic chain you might find the ankles you know could be a contributor to this and the stiffness in your lower back so really it's sometimes it's obvious and it's like well I feel this pain direct result of me having this kind of anterior pelvic tilt but you know it sometimes could be a little more elusive than that it could be just the way that your body is compensating from you know the ground up so to test your way through that I think strengthening your core obviously is going to help regardless of that just to create that kind of bracing effect that you want so when you're doing anything loaded you know you got that extra bit of support so working your way through that and really like you know if you're doing floor bridges or you're doing hip hip bridges in any sense of it like making sure like the first thing you do is like correct that tilt and then from there you know just keep honing in on that recruitment process what core exercise did you do what ab exercises do you do most often? um right now it's just like the decline sit ups um and I can't do the the full leg raises I go to for the knee raises right now and then yeah that's most of the ones oh cool alright I was right then there's a lot of room here those are two those are two exercises that require a lot of hip flexor um activation at the very least as very very strong stabilizers at most they become your prime movers I would imagine if I saw you do a leg raise it's probably a hip flexor leg raise because of what you're talking about yeah so hip flexor deactivator crunches physio ball crunches done properly and even those active planks yes and active planks done properly we all have we have videos for all of those for decline sit ups or leg raises um in your core exercises yeah and actually this is cool because I mean if you're telling me you had lots of pain now um then it would take a lot longer but based on what you're saying honestly after a couple weeks you should notice substantial there should be a difference there for sure if you're doing that that'd be sweet thank you yeah you got it you got it are you running any of our programs right now what are you running right now um so um mostly from the fact that I know that my gym times a little limited my wife and I just had our baby girl yesterday whoa no wonder you're so happy this guy is really happy he's a dad my gym times are going to be a little limited for a few weeks but uh absolutely that's 15 bro we're going to send you massive team that's the new dad program right there absolutely absolutely sweet thank you you got it man congratulations thank you so much guys thank you so much for having me you got it god damn he was happy oh I'm like this is the happiest dude I've ever seen he just had a baby he had that glow yeah I was going to say some of his Instagram pictures might you know decline a bit in terms of his posture you know selling it but uh yeah it'd be good to address it no it's good you guys went the morphology route first because I know there's there's like two you have I feel like there's extremes in our space as there is and almost everything it's either your pro corrective exercise and like everything is going to kill you and everything like everything you do is bad and wrong and we need to fix it and there's that extreme and then there's the other camp where it's just like you know there's nothing you can do this is how the way your body is and it's like well no well okay that gives us a sign that okay there is there is could be an imbalance here you have an anterior pelvic but if you squat you deadlift you do all these movements and you don't have any issues then I mean I did so I used to have I would be laying on my back on the floor because my my low back was fried so obviously and that's that's what okay there's something there once I once I worked on the ankle and hip mobility got to a place where I could get into full range of deep good controlled squats what it did for my core my hip strength and stability eliminated the low back pain completely it never came back our next caller is Matt from Texas Matt what's up man how can we help you good thanks for asking first of all I just want to say that I appreciate everything you guys do the wealth of information you guys provide I recommend your podcast to everyone who's even has like a slight interest in fitness saying they all tell me so much in just the single year that I've been listening thank you I appreciate that see yeah of course so I'll just launch into things a little background on me and I'll get to my question I am 41 years old I'm 5 foot 11 185 ish float somewhere between 15 and 18 percent body fat I've been lifting since I was in college at 18 it started as a weight lost journey as I left for college at about 325 pounds and I started lose weight immediately without all the food from my childhood home in my dorm pantry I got into the gym with some friends who encouraged me to go with them after a holiday break and I've been addicted to lifting ever since so over those 23 years I've run a handful of programs I don't need to go through all of them but I've done cardio in conjunction with all those usually 15 to 30 minutes at either the start or the end of my workouts I've seen strength gains using all those programs I feel like I'm in a great spot physically I'm also trying to hit 170 grams of protein per day I'm taking creatine BCAA powder and I asked what gone to supplements but I'm not really tracking my calories since it's in the past it's led me to some disordered eating habits when I'm cutting so hitting the protein goal has just drastically improved my mental health and basically anything that contributes to my protein goals that day at least to be pretty stated an educated guest though put me around 2700 to 3000 calories per day I'm currently running maps in a ball I'm in phase three week three don't have any reason to stop that since I'm still seeing strength grains I also have a Peloton bike hope it's cool to use that name brand that's my last form of competitive sports I allow myself to do a weekend in conjunction with trigger sessions I know it sounds like overtraining but I have significantly cut back the amount of cardio and lifting that I do from five days per week just to two to three times per day or per week I'm sorry with trigger sessions and my daily cardio went from 60 minutes to about 30 minutes a day okay so that's a pretty clear picture of what you're dealing with my question is that I've been lifting so long and I've dedicated the past two years to really adding muscle I've been squatting heavy for me hip thrusting and have done body weight leg circuits they include various forms of squats and lunges I also like to take spin classes that are specifically built around strength such as climb rides or hit and heels rides that are mimicking going up a hill for a long duration or just sprinting up hills for bursts what I haven't been able to do though is get my squat above 275 pounds and every time I get to that range I can get the bar up one time but if I tack on anything additional say I'll go all the way down I'll get up about third of the way and I have to bail on a lift from there I'll take a few days off and get back to training but I've still never been able to get past that mark after lifting for however many years so for comparison I was able to get my deadlift to 350 pounds bench to 255 overhead press to 185 and I don't max bench or overhead pressing more due to labral tears but those numbers were always good enough for me so anyway my guess is that this is just a mental block not a physical one I would like to hear your suggestions on ways to bust through a plateau on a specific lift and I am trying to incorporate some novel stimulus and dial back my cardio as a starting point I have a theory I think that your legs are pretty endurance trained and I think cutting back even more on the peloton and the rides like that and purely focusing on getting some ones and you can do in adding some singles doubles and triples in my training or following like I have a protocol you'll watch that squawking that's my speculation I bet if you cut the circuit out and the peloton riding out you'll you're just going to get stronger just by doing that but both of those are not contributing to your leg strength they're both taken away from endurance endurance which is okay if that's what you like here's a deal I want people listening to understand this there's nothing wrong with doing all that if you're okay with a mixed bag of results but if you want the hill rides and the leg circuits are not only not helping they're taking away from your strength gains so I would just cut them out in fact I bet if you just cut them out yeah you might just see and just followed and just strength trained like you like you are I bet you'll see it go above 275 but what Sal said is so important for the audience to understand that I think you're doing I think we all agree that you're doing a great job right now and you're probably and you're in a healthy place your healthy relatively strong you got good some cardiovascular endurance but you're asking a specific exactly but you're asking I want my squat to go up why is it not going up and I think we all agree that if you were endurance is not the limiting factor like you know to be able to do more anaerobic just specific strength focused activity that's that's really where you get the most total success it's as simple as that I can do that yeah I appreciate it all the help you got it man and listen that's powerlifts send that to you that's a good program for you and then the other thing is I did okay we'll send that to you follow up with us in what's your squat right now what's your 1 rep max 1 rep max 1 rep max I don't know but the last time my max was 275 I'm I'm ranting 4 to 6 times 225 so it's probably I wouldn't be surprised if in 30 days in 30 days you broke yeah you broke 275 so I would love for you to email us back in 30 days let us know what happens yeah for sure especially if you especially if you follow powerlift totally yeah I'll do it alright man thanks for calling in man crush it thanks I'll take care you got it yeah so in heave and row and you know and this is good cause I'll read maybe Doug you can scroll down a little bit cause I want to read a lot of information for a very simple answer yeah but he was very yeah but you know what though because he gave us all that information to me I felt like I knew right away I was just like so like he wrote here and so I want to be clear it says I also this is what says the question I also like to take spin classes that specifically are built around strength such as climb rides or hit hill rides that mimic going up a hill for a long duration it is not strength yeah if you're doing long durations we've crossed over no strength training with this bike would literally be a 15 second high-resistant 5 to 15 seconds sprint yeah and even then if you're doing it in conjunction too much yeah with a already great straight training program they need to have the rest substantially that's right and to make it clear to the audience again it's just we're not telling this guy that he should just stop doing cardio cause it's not good for you because I know that's what people think out of this it's like you ask a specific question I want to get my squad up this is not helping that yeah keep doing what you're doing Bo but you gotta understand that you're gonna give up a little bit if you do all these other things and you want to be very specific about you by the way if you look at the top cyclist sprint cyclist they have massive legs so you might be thinking I thought you said that's not muscle building first off there's a self-selection biases genetically gifted monsters whose legs will build almost a lift their massive legs would look even more massive our next caller is Rachel with Christina for people who don't know we had Rachel on the show a while ago and at the end of that conversation with you we figured man she would be this would be so good if we could set her up with a really good online coach and the first person we thought of was Christina so you guys are working together for a little bit now right how's it going? 4 months now 4 months alright how's it going what's going on give us an update who do you want to talk to first you're the star of this so you go ahead I'm not I'm no star you're the star here but tell us what's going on Rachel okay so I want to go back to why I called you guys right I had originally it was a fitness related question because I had developed a coping mechanism throughout tough times in my life and it wasn't serving me anymore and I was confused and didn't know how to move forward and so you guys are the fitness moguls and so I called you you very graciously set me up with Christina and I'll be honest I thought alright she's going to give me a diet she's going to give me a workout plan and everyday she's going to give me a workout plan right but it was free right and so hey I'm a Jill so ridiculous so okay when we started the program you know originally she had explained the concept of we called it you know we kind of termed it the mold and I want her to explain this she taught me that I've got so many voices going on in my head and so many thoughts most of the thoughts are not me most of the thoughts are from my past and I'm conditioned to think that way and I guess you know it's considered ego or what not and then there are true authentic thoughts that we all feel and at the time I was conflicted because I knew I felt something authentically right I knew that this wasn't serving me I wanted control of my life and I felt that I couldn't right it was I know that I was able to do hard work and I was able to get through hard things and I couldn't understand why I couldn't do this right we discussed the why why do I want to do this the why essentially was I wanted control of my life and we started the work the work I'll be honest with you it sucked it it wasn't easy right it's there were so many times that I called Christina and I'm you know I'm crying I'm on the floor in my garage and you know I was so it was a real breakthrough for me like it really really was but sorry I'm going to get emotional right now but I think what I was experiencing you know when I went through my divorce was that this is hard work that came to me and at that point I wasn't able to run from it anymore and I had to make a change right and this was something that it wasn't bad enough where I knew I needed to make a change but I didn't want anything else controlling me right and so what Christina gave me was number one identifying what was going on the tools to kind of go through it right understanding alright this isn't me right this is the mold talking and really processing what's the mold what's me so over the course of three months I feel like I've become so good at identifying who's talking right I have the tools to be able to process you know what I'm feeling instead of turning to exercise immediately because that's you know that was my vice but I mean more so than that like there are so many things in my personal life that immediately like upon identifying hey that's the mold right I was able to make a change like right away instead of waiting the months to make a big change in my life that if I didn't do that I would be staying in a situation that would probably cost 10, 15, 20 years of my life that I feel like I got back and so what she's done and I mean she's going to be working with me probably for the rest of my life I'm sorry Christina but you're stuck with me I mean job security the work is incredible it taught me number one that just because something is uncomfortable and you don't want to go through it doesn't mean that it's wrong it kind of means that you probably should we run from uncomfortable feelings because we don't want to feel that right we want to turn to whatever is certainty for us whatever provides like safety and security and even though working out for me did provide that you know it was maybe in a moment but it started turning into something that like no longer was serving me it was controlling me right so I've become good at talking back to it I've become resolute in this is my life and I'm going to make choices and my own choices and I also feel like I am never ever going to let anybody past parents siblings teachers lifestyle experiences addictions none of that's ever going to control me again the moment that I was able to identify what was my past controlling me and not serving me and what is an authentic choice that I'm making is when I was able to take control of my life like my authentic life started June I wrote it down June 14 June 14, 2023 I'm 36 years old and I feel like I have a shot of the second chance of life wow that's great Christina if it's okay if you don't mind me asking a few questions and I know it's okay to come out here but you know from our observation when we had Rachel on asking us questions it became clear to us that she had developed a really abusive relationship with exercise which a lot of people who are fitness fanatics have experience with where the exercise becomes like a drug and it starts to harm you and it starts to rather than add to the quality of your life starts to take away from the quality of your life were we accurate with that and if so what were the things because she said it was hard what were the things that you did were identified with Rachel that helped you guys move forward like what does this look like as a coach for someone like you what would you do with her yeah well first and foremost you guys were spot on I think you know in the conversation there was this kind of light bulb moment of wait a minute we're giving her the advice we normally would but now as she continues to talk we're seeing that this relationship with exercise is one that's not healthy for her and I remember in the conversation too you know there was kind of that do we pull her out of it completely do we titrate her down from it and so when we began to work together it was very clear to me that Rachel was using exercise not only as a way to feel a sense of safety and control but also to feel that's one part that when she came to me she said I do these workouts because it's the only thing in my day that gives me that rush it gives me a sense of something because throughout her life everything's been decided for her she has not had an opportunity to to share her wants and needs to be seen or heard whether it was her you know the community that she grew up in and kind of those rigid conformity that conformity that community expects to being the eldest in her family and like being a caretaker for her her siblings to also her position in the community everything was decided for her she didn't understand how to feel and so exercise provided that feeling right that dopamine hit those endorphins everything you guys talk about was that drug but just like any other drug every time we get dopamine hit we need more and more and more and I can't take credit for this I don't take credit for any of this because you know in all reality she was the one who did all of this work right but I also want to say that when she came to me she had already began chipping away at this and so she was ready for it so that's for coaches listening or someone who is struggling with this like self and trust the process that's number one for the person coming in but for me I needed her to begin to listen to herself for most of us we don't have an opportunity to just hear or even think that what is going on internally is worth it right so we set up these little emotional check-ins that she would do throughout the day to just listen and witness her experience inside right because I've never I probably don't know what's going on so I need to just sit and witness it as if I'm witnessing a TV show right and so that was one of the activities or tasks that we did then as I'm witnessing now I'm aware of this thinking pattern right this thinking pattern that is continuing to tell me do more do more you're not good enough if you don't all of the intercritic messages and voices right of saying okay I want you to personify like what does that feel that that thinking pattern feel like to you if it was standing outside of you what would it look like and she says it looks like mold it feels like mold right so this externalization not only helped her start disconnecting this thinking pattern from herself but also it makes it a little bit more tangible to say like oh this isn't that I've adapted to or that has been conditioned in my life and just like it's been conditioned I can recondition it right I can relearn it and so then we go into okay we're aware we know when it's happening now what do we do with it and this is where the discomfort comes in sometimes we literally just have to sit with discomfort because if we are not getting uncomfortable we are not creating change right and sitting through discomfort also requires tools to help you get on the other side all of our emotions are transient they have a beginning a middle and end we need to kind of ride that wave of the discomfort and so teaching her skills to sit with herself and know I survived I survived it again and eventually over time those big you know hills that she would go over became smaller and smaller more tangible her to witness and experience and then through that that little voice her authentic self became louder and louder and louder so those are some of the techniques that I used with Rachel Christina I know that we're highlighting Rachel right now but in your experience how common is this with the general population that's using exercise how common is it like a spectrum most all people have it and it's just some end to that spectrum like how often do you see this in people's behaviors around exercise I would say 99% of people struggle with this you know you guys have been running Adam Lane Smith's educational theories and if we look at that and we look at attachment and so many of us can see how we had struggles in our upbringing that taught us we're only good enough if we please others if we are perfect or we perform in a certain way if we overachieve or if we're invisible right so if I'm learning that and then I watch TV I watch media and it says oh but look at this person on TV they're frolicking on the beach and they're hydroxycut commercial happy and smiling and everyone around me is congratulating people because they are looking good or they work out or whatever it is if I'm all if I have been conditioned to externally validate I'm going to turn to exercise and diet in hopes to fill that void of my life and I say it all the time this mindset piece is so important but we haven't been focusing on it at all it says if people are the headless horsemen their heads out here and their bodies here and we haven't been connecting the two so for me and obviously I I have a population that comes to me for this reason but it's incredibly common yeah so can I add one thing to that yes go ahead to the amount of people that have contacted me from this mind pump episode from the Facebook group saying Rachel I'm going through the exact same thing tell me what Christine is telling you can we do this together can we hold each other accountable so many people are experiencing the same thing yeah we have an influx of folks reach out to us and I will tell you guys a good majority of them are seeing very similar results because we provide the opportunity to take to keep space for them well Christina you mentioned these check-ins these emotional check-ins it really sounds like because I don't think a lot of people realize that that's a skill that if you don't develop you don't have and so like any skill that you develop you have to consciously practice it first because someone listening might be like oh my god what a pain in the butt four or five times a day I gotta sit down think about how I feel and yeah you do until it becomes automatic but until in order for it to become automatic you have to consciously practice it just like anything else the other thing I want to add is you have a background in therapy as well so you don't just do fitness in your tristle for coaches listening right now Christina she's educated in this now what I used to do as a trainer I did not have a background like you did Christina I would work with my clients alongside a therapist and we would work together and I think and I wanted to say that because I don't want coaches to listen to you and be like oh that's what I'm going to do my clients this is a specific skill that you have that you bring to the table now Rachel I want to ask you you had mentioned how your relationship to exercise was affecting your relationship with your kids how you were feeling has any of that changed has it changed for the better what's that like now so what's interesting is that when I was asking me you know what's your motivation what's your why and so my why was yes to have control of my life but I specifically said the words I want to be able to go on vacation with my kids and not feel this pressure to work out every single day and I think I said it to you guys too on our first episode we started working together in June my brother at the time single guy started dating a girl two literally three months to the day he got married his wedding was in Israel we had a family vacation where I'm one of you know we're like 30 and we had a two week vacation in Israel where all the family was together and I remember leading up to it and I was getting nervous I'm like Christina I'm going to Israel I'm not going to be able to you know work out every day and she worked with me she said you're going to be feeling this if you feel this here are breathing exercises here's mindful I still have not done yin yoga yet I don't know if I ever will but she she told me what was going to happen she prepared me for it and I went to Israel and I did not work out once and it was incredible and I was literally able to enjoy my family give my kids experience that they will never forget and I can't I can't believe I did it I really can't believe I did it great great job now here's the salesman in me okay I'm going to sell this to people watching right now because here's the fear with someone watching who is in the same boat that you were they're going to hear this and be like oh my god if I stop all this working out I'm going to gain all this body fat I'm going to look terrible we're looking at you right now you look amazing you look very healthy thank you I mean you look healthier to me but any physical changes like what's happened since you've broken the chains of this addiction honestly my body got a lot better there it is there it is I'm resting a lot more I'm seeing so much more definition in my muscles than I've ever seen the comments that I'm getting from people of like what have you been doing I'm like honestly working out a lot less but my energy I've got so much more energy now also just the fact of like removing myself from the gym for that hour or two hours and giving it you know to my children or to you know anything other than that psychologically you know it gives me so much like fuel and self-worth and like meaning and purpose and I think that ties into all of this too like it's really I feel fulfilled that's the only word I can really use right now excellent well this is amazing to hear I knew this would happen I'm so glad we sent you up with the best Christina thank you so much for doing this I'm glad it worked out I'm glad other people got to hear this especially that last part because that's the biggest roadblock is people are afraid if they change oh that means I'm gonna sacrifice you know whatever gains I've made you will look better if you do it right guys I just say a huge thank you to you guys I really really do and this is not something that has just affected me it's affected my kids it's affected my friends it's affected my relationships I mean you know you guys did something to help me out but you you've got no idea how this affected so many other people besides me so thank you from the bottom of my heart thank you very much thank you both thank you so much great job bye we'll see you guys see ya you know one thing I want to comment on for coaches and trainers listening right now and she kind of said it quickly and you might not even have noticed what a big deal this is but if you're a trainer or coach one of the most effective things you could do to build trust and adherence and consistency with your client is to tell them what they're going to feel before it happens two reasons one when it happens they're gonna look at you like a wizard number two they're prepared because one of the most challenging things for somebody is when they go into a new challenge and they're not prepared so they automatically typically will default into their impulsive behaviors but what Christina did she set her up she said look you're gonna go on this trip you're not gonna work out this is what's gonna happen you're gonna feel like this and when that happens I want you to do everything and she set her up for success and I think that we really need to coaches and trainers this is something that you need to do with your clients it will make you so much more effective this isn't just important for somebody who has some sort of disordered eating or bad relationship this is every client every client comes in with expectations of what they think and most of them are wildly skewed and if you're gonna be successful at what you do for them from the very beginning we'll set you up I mean we cover this in our course that we've been doing and this is something that I can't stress enough for someone who's trying to build their business how important it is that you set the expectations correctly from the gates you'll see a huge difference not only in their adherence to it but the success in your business too totally by the way what do they find Christina's mind over matter is that the name of her business I think that was when she's talking for people in a contact or find someone like her look if you like the show head over to mindpumpfree.com and check out all of our free fitness guides if you have any fitness goals you want some free help go check those out also you can find us on Instagram Justin is at Mind Pump Justin I'm at Mind Pump to Stefano and Adam is at Mind Pump Adam