In this episode, you're gonna learn how to get into the best shape of your life and to enjoy the process We also have a great debate between Adam and Sal. It gets a little bit heated. I don't disagree with you guys Are you sure about that? Yes, listen listen listen listen listen, Linda And we have four live callers where the guys answer questions about testosterone Creatine and the like and by the way if you don't like long episodes go to mine pump clips for short versions All right, enjoy the episode If you don't enjoy your workouts Something is wrong either your workouts or there's something wrong with you The only way to have long-term success with exercise. It's actually enjoy your workouts. So I'm like cable cross a little harsh Yeah, but maybe doing it wrong. You know what? I know I said there's something wrong because Either a your workout programming is super off, right? So if you're hating your workouts if they're Making you feel terrible like look at that. But then there's another side to it, which is Even proper like properly programmed workouts done correctly. They're gonna be challenging, right? They have that's part of the Formula and you have to learn to enjoy that process. You have to learn to enjoy the workouts So there's a it's a dual thing like is my workout wrong for me and is my mindset wrong for my workouts That being said I actually think this is a difficult thing for people to actually really gauge In fact in my experience I've heard this many times from clients Oh, I love this workout or it's my favorite way to train and they say things like that because They've attached it to something like maybe they were in the best shape of their life when they train that modality or Nothing gets them to lose weight faster on the scale than that way of exercise And so they say they love it some association there for sure Yeah, like I'm not buying the like I love this workout thing like you can you want to prove to me You like doing like for example, I get people that like I love running you've been running for five ten years straight every morning Yeah, you love running.  Yeah, and that they've done it for years and years and years consistently Yes, so so that's the that's the context Do I enjoy this workout? Is this something that I want to do consistently forever? And if the answer is no you can have to look at the workout and maybe look in the mirror And the reason why I say look in the mirror is Because there is a process of learning to love the the journey of exercise right learning to love the process of exercise That is part of this lifestyle You know this long-term lifestyle, but also okay to back to what Adam's saying You got to look at your workout sometimes like if you love your workout because it beats you up This is what a lot of people will say right? Oh, I loved it. Why oh my god I got so sore and I was so sweating. I feel so amazing afterwards amazing afterwards Okay, let's see how long that continues with you and how long we've been doing it for you know the last month Okay, well, let's see how long that sticks around have you guys had a client that came in and they were like I just I can't stand exercising. Yeah.  Yeah, you know like that's man That's a difficult place to be but it's it's such like baby steps of introduction I actually I actually found an answer for that person right because they would oh I hate exercising exercising to me is like I think right away like That that generation of people that would come in and hire us like attaches that's like Jane Fonda Circuit classes sweating body pump like moving like pushing burning like all that and then I'm like well Let's train instead instead of exercising. Let's train. Let's let's find something you enjoy doing or find it Like do you want to get stronger at this thing? Or have you ever done this type of a movement and then teach them that and be like hey Let's let's get good at this and let's focus on that Let's not think of this as like Exercise and you have to get this sweat or this burn or get like this crazy workout time Let's let's pick something that you do enjoy doing and let's try and improve I actually prefer yeah, I would prefer it when a client said that to me when a new client. Oh, I hate exercise Okay, well now I'm glad we're starting with Zero yes, because the person that comes in and hires me and says well, I love I love running Do you run? Well? No, no, I don't run I have before but I don't do it now like well you actually don't love it You know you might have an association with it, but you don't really love it So okay, you don't love exercise you hate it.  That's a big one Number two, maybe your association with exercise you feel teller terrible during and afterwards Well, you know, it's gonna be great about this You're gonna it's gonna be hard But you're gonna enjoy it during and you're gonna feel better after than you did before It's cuz that's a that's a key hallmark of a good workout is you have more energy After the workout than you did before it invigorates you not a good point I mean, I I'd totally see that in terms of somebody coming in with they've already had a previous experience Sometimes that was like terrible and so it like put this bad taste in their mouth in terms of like What they were going to expect going into this and like you're just gonna punish them And it's a lot of the of it like stems from this kind of punishing mentality of you know, I have to do this is work and You know, it's painful and like it doesn't none of it has to be that way Like we can actually like do a lot of things you actually enjoyed and slowly kind of introduce you to things that you may not have done before Yeah, I feel like it's they attach it to Either the best shape of their life or they attach it to the best results They have currently seen the way they've done things and I'm reminded of like when I first started dating Katrina She told me that she used to love running And I'm like, you look what do you mean? You did we did we've been dating for a while I've never seen you run before well, I know I haven't had to I need to get in shape now And now I love to run I'm like Okay, and then she'd go for these run that but she had made that connection of that's how she managed her weight her whole life Yeah, if I got it if she got 10 or 15 pounds overweight in from where her normal weight is she knew she could go hit the pavement You know run it run it off and she would get back down to that way. Therefore. I love running That's how that's the relationship with it Once I taught her how to strength train and speed her metabolism up and sculpt and shape her body That girl hasn't ran since then yeah, what happened to love and running. It's like no she loved running better They they love that that what happens is they they had some sort of success with that modality And then they've now attached that to like oh, this is my and they've probably tried other things right in the past And that one thing showed them the most results Therefore, I love that way of training and it's no you don't though because you you don't do it Even when you're not to me if you love something you do it even when you're not motivated That's it. You know I'm saying like if you if you like like my brother-in-law loves downhill mountain biking That guy could go up and down and wait not care about it He's mountain biking no matter what no matter what because he has such a deep passion for that That is somebody who I think loves that modality of core of cardio and exercise and we can build that into his training But many times when clients would give me this bullshit thing like I love this way And you can build this relationship by the way So if you're listening like I hate it like you're not your our bodies were designed to move There's a relationship there that needs to get developed to where you actually enjoy the process and it takes a little bit of time part of it is Understanding how it makes you feel understanding the value understanding. It's a form of self-care changing your relationship to pain identifying Appropriate pain with exercise inappropriate pain with exercise and by the way and this is true I of all the years I train people off the top of my head I think it was only three there were three clients that I trained that became personal trainers So they actually hired me and then they trained with me for a while and they eventually became trainers themselves All three of them hated exercise when they hired me true story one was a kid and he was Shy and embarrassed and insecure didn't want to go to the gym He ended up becoming a personal trainer later on another one was one of my first clients when I opened my studio And she would work out on and off anyway She became a trainer later on another one was somebody that literally the day that she hired me She said I'm only working out twice a week with you and that's it not doing anything else. I hate exercise all three of them Changed their relationship to exercise to the point where they became trainers. It actually became their profession Yeah, I mean I I went through a few these kind of clients and you know One of them was overweight and then a lot of pain and it was like there was a little bit of an experience before where The focus was just on losing the weight and so I just completely focused on postural adjustments and Mobility and and taking her through like different ways to to feel good and actually like You know give her energy and and and stamina and you know Just really slowly introducing her into like lifting weights to where it was it was one of those things It was a totally different experience for her and then she bought in wholeheartedly once it was like oh man I feel great now. I feel like I'm motivated. Yeah a lot of it's tied to the results right if somebody is I mean How long do you go to that job and then don't receive a paycheck? I mean and and then also tell people you love it like you don't ever see that and it feels grueling Yeah, yeah, no, so a lot of I'm so glad you said that because a good job a good career is not easy Still challenging absolutely, but it's not grueling what I mean by grueling is when you feel a sense of purpose behind what you're Doing and something's challenging. It's not grueling. It's hard But it's a good kind of hard and you're right you get the paycheck you get the dividends Yeah, especially when it pays you well for what you do what you love to do So if you can find something you love to do and it pays you well You really love it and that tends to be similar to the Relationship that people have with exercises. It's not easy.  Yeah, why am I doing this? It's not paying me the dividends that I want for the same thing for an investment It's not paying you back. Oh, I hate this type of investment. Why well because it doesn't ever give you the return I want well, okay Once we figure out that piece. Yeah, you completely start to change your relationship, you know I did this with nutrition, which I think is even harder I think it's much harder to develop a good relationship with food than it is with exercise That's a hundred percent and I'll stand by that, but I hated Fish and I hated most vegetables for most of my life just didn't not not didn't like them hated them Did not like like hated them completely and as I got older and I learned more about the health benefits and I had gone through some gut health issues and I went on a trip to Italy to southern Italy and I said to myself, you know, I'm a doom. I'm gonna be open-minded I'm gonna eat more fish and I'm gonna consciously pay attention to how it affects my body How I feel over the course of that summer. I developed a relationship with Seafood that now I enjoy eating it. That's not my favorite food So it didn't go from being something I didn't I hated to pizza But I I now enjoy eating it because I saw the value and I connected that same thing with vegetables I hated vegetables But through eating them and identifying what they did for my body and my digestion and now I actually will crave vegetables Especially when my gut health is off. That's one of the first things that I will crave will be I'm gonna get a bowl of vegetables will cook vegetables because it makes me feel good So you so my point with this is you can You can create this kind of relationship and I can't think of a better way to be consistent With exercise for the rest of your life than finding a way to enjoy what you do That'll do it better than it's got to be sustainable that'll do better than anything else What's up everybody? Here's the giveaway for today's episode maps aesthetic This is a bodybuilder inspired workout program and we're gonna give it away for free Here's how you win leave a comment below in the first 24 hours that were dropped this episode Subscribe to this channel turn on notifications do all those things and then if we'd like your comment will notify you in the Comment section that you got free access to maps aesthetic also We got a sale going on right now. We have two bundles and we made both of them 50% off Here's the first one. It's the skinny guy bundle maps anabolic maps aesthetic the no BS six-pack formula intuitive nutrition guide and the occlusion training guide all put together 50% off and then we also have a fit mom bundle which is maps anywhere maps anabolic maps hit and the intuitive nutrition guide So that's also 50% off So if you're interested click on the link at the top of the description below to get the 50% off discount All right, here comes a show. I Had an email. I wanted to read you guys. I saw I think Katrina sent to me. So let me get it real quick I've totally forgot to share this with you guys. This is funny. It was regarding Justin's Justin's conversation around the his funeral.  Yeah memorial. Yeah. Yeah, so it's the funeral director. What about that? Where is that? I thought it was text to me. Did you guys get it to or no? Did you see it, Doug? Oh, you're your ADD outranks mine. I know I'm sorry. I know I'm sorry. I apologize to the two seconds Yeah, I thought it was I thought it was sent to all of us. Maybe it was emailed to me. Hold on. That's right I can't find it, but I do Do you remember generally? No, no, I want to find it to stop it. I'm gonna Can move along the conversation and I'll bring it to you because I I want to read it because it made me laugh I'm surprised here. Do you want me to read it? Oh, you have it? Yeah. Oh, what group is it sent to me executive assistant?  Come on. Jesus, dude. Hey, literally Everybody has it. How did you get my phone and found it? Yeah, it says good afternoon I'm a funeral director and I can assure the guys that Casket lids are fastened in one manner or another the type that uses a crank To close are more secure than lids with latches. So the latch ones could potentially open with a sufficient drop either way a few hundred pound of Cascaded person sliding on top of a pallbearer as they fall into a grave is something that gives directors nightmares That's the whole thing is like I've had this vision of like so I was slipping and falling and it was like If I go down, I'm not just gonna be me that goes down. Like I was pushing my brother out of the way I was going down. I'm like and grandma's gonna be on top of me We're going together Push the dirt in Give the family like half off I was like, is this too dark to bring it? I thought it was a letter. I mean, it's up to you. It's your grandma Dude, I tell you guys man this morning I almost boy the gym sometimes right can be the happiest place on earth and sometimes it's a boy It's the one place I might might get myself thrown in jail I was working out this morning in a hurry. So I'm in a hurry, right? So I'm already wondering who's fault is this? You're the members. Yeah, right. So I'm working. I'm in a hurry I got to put my car. I got bring my car to service We got to come in here get on some live questions do the whole thing So I don't have much time, right? I got like 25 minutes and I've been experimenting with shorter workouts anyway But I got that's it. I got 25 minutes and I got to get out Yeah, so I get in there and I'm doing some stuff and I see a machine that I want to use because it's Convenient it's gonna do what I want and I got I'm gonna do it. Anyway, there's a guy using it He's doing a set then he sits on it on the bench and he's texting on his phone. Was it the ad doctor machine? No Yeah, I'm really trying to build my inner thighs. No, it's so it was a chest press machine So I see him and he's sitting down and he's texting So I'm like, okay I'll do this thing over here and I'll wait for him to fit so I'm watching him as I'm as I'm working out I'm keeping an eye because I want to make sure I jump on it. I Because not giving the full visual here, too. Are you are you down to the wife Peter yet? No, that happens at the end That's full pump. Okay. This is this is like beginning. It was a vany enough That happens explains a lot. It's probably why he didn't get off the machine. Yeah He was he didn't see what was happening You just show him the full colors. Yeah, you sure? So so I'm watching a listen literally 10 minutes. He's sitting on the bench texting sitting texting to so I'm like, okay I'm just gonna ask him if I can jump in between sets. So I wait for him to do another set He does he stops. Let me paint the picture a little further. Okay. I hope I don't offend anybody But if I do whatever so this guy's wearing two masks. So he's in the gym, right? He's got one two So I can see that there's two hoody Goggles Hoody goggles latex gloves latex Okay, and he's and he's young guys. Okay, really? Yes all covered up, right? And he's doing he's got a condom on too Underneath this pants. Yeah, we're gonna seat belt. Yeah, so I okay I go all right.  Yeah, he's got like exactly headphones was like doing this. Hey, listen Let me jump in real quick. What what you know why you're resting? He goes, oh, bro I only got two more sets. I'll be done. I'll be done soon. So now I'm like he triggered me right away Cuz that's Jim etiquette. Yeah, it's a selectorized piece of equipment I gotta just move the pin. So I'm gonna move it from your 10 pounds to my 200 pounds Whatever, I'm gonna move the pin put it back afterwards 10 pounds the full stack. Yeah, I'm not taking plates off and do it It's just a it's that's it, right? So now he annoys as soon as he says that he goes. No, man I got two sets. I'm almost done. I said listen I said while you're sitting on the bench for 10 minutes texting your girlfriend I could do a set and he goes, oh my bad, bro, and he walks off It takes off because the way I looked at it did my set where we're done People need Need to learn Jim etiquette. I don't understand I've never said no to anybody on a machine now if you come to my deadlift and you want to take all the plates off It's a forgotten thing. I don't understand that it's like you're not you're renting the equipment You don't own the gym. He doesn't sound like a very advanced lifter to me. No Doesn't sound like so he's been lifted very well. I'm sure he was afraid sound like he's been outside Was that a real get up? I've never seen somebody I haven't been in gyms lately, bro It was everything but I and he's that's not common. That's that's nobody's like that, but and I have empathy I'm sure he's you know, he's probably afraid right doesn't want to whatever and you know I know I wiped everything down afterwards, but come on bro. You're in a gym That's Jim etiquette and you're and you're sitting on the bench for 10 minutes.  Let me use that piece of your that jam two times That's happened to me with him and then there's another guy in there that reserves Like six pieces of equipment like literally there's six pieces of equipment Yeah, and so what I've done now in the morning and this is just as a this is as a courtesy To the gym manager, so I'm doing this for you gym manager if you're watching I purposely go and use the When he's heard it when he's when he's hoarding like I didn't even want to do those I didn't want to do it. I think a point of doing I literally walk over to one and sit on it and do like three Four sets. Yeah, and then wait for him to try to say something or get the guts to say something Yeah, so I'm like, bro. What are you doing six pieces of equipment? Come on. I do the same thing. Yeah, do you really? Yeah, of course you do. Yeah, of course. Yeah, Jim bullies, dude. No, it's like Jim bullies over here Corrections. Okay, like yeah, we got to bring it back to etiquette part dude. You know what? It was a hilarious thing I wanted to bring up to you guys like there's this company that reached out and I'm not gonna throw their name out there or whatever but their whole thing is that They want to pitch to influencers I'm sure within like 50 to whatever hundred thousand followers like a way to monetize and like like basically absolve them from like a lot of the work that goes into it by basically like Copying like how you post things like doing all this stuff and creating like an art of artificial Intelligence version of you to then sort of carry on your posts and be like this Artificial celebrity.   I think it was Doing they get paid.  Yes anonymous you'd but anyway, I saw the although that's almost impossible That's crazy. I don't know if I think like added out of all the whistleblowers They play like two people have been anonymous. I think I've already awarded almost a billion dollars Yeah, no the last I saw the list of like the last like 10 whistleblowers made like over a hundred million Yeah, yeah, I mean when you think about it you're complete your black ball forever.  Are you tired of dry cigars? Remember remember what's his name Bob?  I Which you would never thought that was he didn't make no money. Are you sure? I mean who's gonna watch? I mean, I guess maybe you're right. I don't know I guess a lot of people I think he made a bunch of money. Actually. What was the first name Andre? What was his no? Well, I know his wife was Lorena Bob it. Yeah, what was his what was his first name? Doug, you know John John I think he was John John Bob it. I think it was you have a couple things lookable dog He made a porn career after that, right? Yes Are you here? So Jay has John Bob it John Bob. Yeah. Yeah. So so this right sees this whistleblower for Twitter He comes out and he says number one. They don't want to count all the bots number two The executives are in are actually incentivized not to because they get paid on users and Nobody and they're not nobody's telling them to figure out which ones are real or not So you don't want to tell everybody that you have bots because you're getting paid. Yeah to have just more users Yeah, that was a great conversation on all in podcast between Chumoth and David sacks because Chumoth thought that the the whistleblower didn't really strengthen Elon's case and David sacks as I Disagree I thought I would agree with sacks. Yeah, I agree with sacks, too. I mean, this was a mean Okay, this was it. This was a top tech security Engineer so they hire because remember Twitter had this like breach where all these celebrities got hacked So they hired this guy. This is the guy that came out and also he says that Twitter Allowed India to pay them to allow one of their secret service or not secret service one of their spy One of their spies unfettered access to users accounts and DMs and stuff. Now, that's wild to me Yeah, I just company would do that. Yeah, I mean and again like any time you question anything your conspiracy theorist, right, but in terms of like all these bots and just how influential Twitter's been over the last few years in In terms of like how we look at culture like it literally is driving culture and driving all these Narratives and driving like all these different like causes and things and animosity and and people that are upset How many people are really upset? I just can't I can't think that like with that many bots and that many Influences that aren't even real people that have like shaped the way that our culture is right now Like how are we not looking at that is the major part that that really I think is interesting We've kind of like lightly discussed it before that because I know we can we rag on Twitter and Facebook and Instagram and these platforms and stuff But the guys who created this I think most all of them are libertarian. Yeah, they were all very like Yeah, he's definitely that way Zuckerberg was to I mean they're disruptors. I mean it's it's really unfortunate that You know, and I think maybe when you first You know build this vision right and this idea of what you think it's gonna look like and then it kind of gets out of control Or it's so huge that you had kind of lose control of the of the direction it goes like well The the internet was and largely is still but definitely was in the early days It was anarcho-capitalist. There were no I mean there was nothing and it organized and progressed itself To what it's become because of the markets within that now my here's my theory Mike in this after September 11th this this laws were passed essentially that allow this to happen where if it's in this in the If it's for national security They can literally approach a company and say you need to do this By the way, there's no judge trial or jury for this. There's no warrant. Okay, they have their own Committee or whatever their own panel wasn't this with Zuckerberg admitted to well, they I don't listen to that interview Okay, yeah, he admitted to it and then the FBI came out and actually released a statement in regards to his case So if you look at some of the stuff that was passed after September 11th Patriot Act Ndaa and some other things they can literally go to a company and say this is in national security interests You we recommend you do this if you don't we could take you to a secret court and Or throw you in jail and not tell anybody and by the way We never we don't have to admit it and this is all law So we were protected with by you need a warrant. They need to have to go to a judge Yeah, cuz they can maybe we'll use a terrorist and then that's the end. That's a wrap And so so now it makes sense that all these tech companies that compete aggressively in the market Simultaneously kick people off at the same time, which makes no sense to me like you look at what happened to Donald Trump like him or hate him the guy had Hundreds of millions of millions of followers. Take something more current look what's happened to Andrew Tate right now Andrew Tate gone instant Everybody took him off every time. Right. Yeah, Alex Jones was the first right. Well, okay So take anybody. Okay, if you have Twitter Facebook and Instagram You know, you have all these different platforms, right? All these competing social media platforms and one of them kicks off this person who's got a billion followers or a hundred million followers You as a competing platform are happy. You're like welcome with open arms, right? Oh, come on over here Bring all your followers, but all of them simultaneously.  I mean, that's like very conspiratorial. I think that tell me a time Yeah, but I think yeah, but I think you can be as easily I think it'd be as simple as there's a very You know woke group of people that are Running they're making the big decisions those companies. It's not that far-fetched to think that You know the the generation that's growing up right now that's been indoctrinated by our school systems is a much more left-leaning Progressive person and they are now the executives and the decision-makers in a lot of these social media companies They still compete in the market. They still want to make money I yeah, but I don't think all of them at the same time would do it I think it would be one or two.   I'm sorry It is it is peanuts compared to what they're like that is nothing. So yes, you're right Competitively sure about that. Yes. Look what happened to CNN after Donald Trump got kicked out and is off the internet You're talking about traffic since that the CNN is not a is not a money cash machine like Facebook and Instagram and Twitter I mean those those I think it's still money on the table and my point is with when it comes to competition Look, even the most progressive person will say this. I don't disagree with you. I don't disagree with you that it's not It's not I have no evidence. This is you know, I don't disagree that it's not Advantages to bring that person on and that it wouldn't help potentially help and it doesn't potentially hurt But I'm saying that it's insignificant to the size of that company that I think it's more likely that the decision-makers And in all those social media are aligned politically We're in one camp happen all at the same time I mean, yeah, I mean that and you don't think they all communicate and are in similar circles Okay, so you think they're all silk and they're all silken Valley.  You think so sure I don't think so. That's like saying all the like I think that's more likely than the FBI CIA coming in and saying we're gonna get rid of Andrew Tate because we think he's a threat to our side I think I think I think that's less likely. I don't know man. I don't know I would look up things like Operation Mockingbird Okay, that's not fair. Now you're now you're bridging over to things that we know the government's done. That is crazy Justin knows. Yeah Yeah, the infiltrated Hollywood. Yeah, that was part of the plan I just think that this the simple answer is normally the right answer Okay, and to think that it's this crazy orchestrated conspiratorial thing. I think it's more simple what I'm saying. I think it's more simple than what you're saying I think what you're saying is more complex. I think what you're saying requires more coordination From competing companies who normally are fighting users. What? You think that much coordination to be the main person at Twitter and Facebook and Instagram to pick up the phone or Meet them for coffee because we're all in the same damn city and go. Hey, we're ripping Andrew Tate off next week We're shutting him down. Yes, you know what? We knew that we knew that the FBI met with Facebook You know back when they were looking for certain terrorists and they wanted their back in they wanted their back door Yeah, and you know or Apple too, and then they publicly were like, oh, no We're not gonna do it and then all of a sudden after closed doors in a while Where do you guys stand on that? Do you not want our our FBI CIA to be able to have acts? Okay? Let's say we have a real terrorist threat. I and they're on that social platform Do you want them to not have access that that's that's not the right question? Of course? I do So I have to get a warrant. I want that to be I want them to have to go through the court system That's the only protection. Yeah, but that the problem with that is like, okay There's a bomb coming on Tuesday.  What do you mean bullshit?  We're way more in danger from from eroding that protection Then we are from we couldn't fix it. Trust me You want to get a warrant the FBI CIA wants to get a warrant? They'll get it and they'll go in and make it happen If this whole thing about we need to be faster about it and we can't tell anybody or whatever baloney I don't buy that at all and and it's been misused so many times. Yeah, we know this. Well, that's the point to me That's the problem the misuse of it is is the problem of it That's where I mean I agree with you there like it's not that I said Oh, they should be able to do it and then we should have be able to abuse it But it's like it does put you in this interesting predicament that you pass it you pass a wallet because Obama passed that right? Was it Obama who passed that and after 9-11? No, no, that was Bush It was Bush who passed Obama railed against it and then became the president and then signed it Oh, okay, and that's that's the game. So Bush pushed okay So Bush put it out Obama signed it eventually and continued every president has continued to extend it Okay, so I mean I mean so obviously there was a reason why we did it around that time And there's a reason why we've kept it going and we what we see on from our seats is the conspiratorial crazies know what I there's real threats. No doubt Yes, and that's something that we do have to consider but it also too like this the whole speed thing is what I always get like Really nervous about and just like like if you can take somebody bypass like Jury and bypass a lot of the The checks and balances that we have in place for a reason like to me like I I'm worried about the everyday average Citizen of that. I just okay. Okay. I mean, I don't disagree with you guys But for you guys to think that okay, what was there? There was a there was a great documentary that we all saw that was the guy that was basically grooming women like Was it the Taliban guy that was grooming women and stuff like that on Facebook He would he would befriend them get them to fall in love like did you watch that one Doug? Oh, yeah, yeah, you watch You got we all watched it. I know we all watched it I can't but anyway, so this guy was and I believe it was the Taliban He was a part of or one of those radical groups, right?  Listen Here's a deal that that's the story that they tell you but if you look historically at how these powers get abused Whoever's in power uses them politically. This has been proven many times civil rights leaders have been harassed and followed the FBI Boy, they have a bad track record for people like Martin Luther King celebrities like You know the Beatles and that you you can see historically How some of the stuff they did and this was back when you had to go and get a war now they can do I mean here's the thing I what and I'm playing devil's advocate with you because I think we all align on on the free market the small Government, I'm not a fan of big government I'm not a fan on all this stuff about that But I I do I can see both sides of this argument and therefore I'm challenged with what is the right policy What is the right way to handle a situation like that because 100%?  Okay, that's what those So if you look at things like COVID, oh my god, if we just controlled people enough, we would have saved more lives That's the argument, right? Oh, if we just did what China didn't we lock more people down.  We just had no guns. There'd be no more violence, right? Oh, what would you like the government going through your physical man?  No, of course, I don't want it's a difference.    What do you have to say Doug? I think it's time to move on Thanks exhausted I know I thought you had something to contribute. I do that's my brilliant thing I think it's a great contribution. I think people actually agree with me. Oh great Doug gets all the likes now Anyway, let's talk about the supplement acetyl elcarnitine. Let's change years here That's a terrible transition That's fair. I mean although I think that oh he didn't stop We can move here we can move on from here, but I think it's a it's a it is a conversation that One I think the the two sides that argue about a lot of time They don't argue it right and I think it isn't I don't think it as simple as this black or white again You know as much as Doug wants to move on for this conversation I think these are the conversations that people are really having like in I mean I appreciate it when I hear other people that I respect intelligent I have an intelligent argument to defend each side. You know what I'm saying? I want to hear I want to hear Listen, we'll get back to acetyl elcarnitine because I got a cool study about that But I'll I'll transition to something a little lighter. Did you guys know that so monkeys apparently are evolving now Justin? And yeah, some monkeys have been observed as to going into the stone age so they're using like tools and stuff and They found some monkeys now that are using tools as sex toys.  Is this in the world? Is this in the wild? This is in the wild This is research concluded researchers concluded that some monkeys in Indonesia use stone tools to masturbate Yeah, so they're coming for us man That's what you asked to be transition It's wild though, you know, it's funny because we we do see that monkeys like they start to evolve their use of tools and stuff They learn from each other. Yeah, this is just something do that. We just we've just observed In like a million years they'll be using vibrators. Yeah All right back to acetyl elcarnitine Actually read a study on so we work with company called live on live on You they make nutrients supplements and they put it in a liposomal packet. So it's really absorbable Anyway, one of their products is acetyl elcarnitine. I've been reading a lot about it And I told you guys before how elcarnitine can increase androgen receptor density. So these are the receptors that testosterone attaches to I also read some studies showing that for some people with mild depression Acetyl elcarnitine can help improve some of those symptoms, especially older adults So this is like a supplement of interest for a lot of medical researchers at the moment How do they track and measure something like that? Like what are the controls on on a situation like that? So, you know, we talk about like somebody who'd like take supplements tend to also be people that care about their health Oh, no, this is this is these are controls So take people the mild mild moderate depression have them supplement with acetyl elcarnitine then sell nothing else changes Yes, and then self-report if they feel better or worse and it does have a measurable effect on Depression which is kind of interesting now for fitness for training It does seem to reduce muscle damage a little bit supplementing with this So if you're like on the border of overtraining or you constantly push yourself It may be a supplement that you can use to get yourself to be able to work harder and longer yeah in your workouts You know speaking of our partners, you know, I brought up I don't know a couple weeks ago maybe a month ago or so the magic spoon seen him at Target and Price and we were doing I think we're trying to do the math I think Andrew corrected me later on like that We were that was like within what a dollar or 25 cents or something like that of what the prices and I saw Target put it on sale. So it's even cheaper. So it was a dollar cheaper So it's even cheaper than what our discount was at the time and I'm like that's so crazy that they offer the The at a retail store like that a lower price than what the direct to consumer is I always get frustrated when our brands do something like that because I know they track the URL for our people Well, our code gives you $5 off. Yeah, I'll bring it down. Yeah, it makes it close Okay, but it actually I mean I mean we're arguing over cents right now Okay, but I mean one of the things that that I always negotiate for us I don't you guys don't know how much you guys know this or not But one of the things when I'm negotiating like with a partnership about us doing advertising with them I I'll take less money for us to be guaranteed the best deal Of course because that just for our audience like I don't want our audience like oh, I found it on Amazon for this Oh, I thought it over here make sense. So a lot of times I'll tell the company like hey is this the best you you offer anywhere and they'll be like Yes, that's the lowest or if they say no sometimes we run these sales I say well, I want the lowest price possible. You can pay us less money so we can guarantee that so when I see that I always get irritated or frustrated But I don't know how much they have control that or you negotiate when you're with a I don't know if anyone knows how that works I don't know if you know Doug when it comes to like when a company farms out to like Target or Walmart or cost Maybe they buy so much of it Yeah That they have more control of the price and they and then like magic spoon doesn't have a say in it Do you know if that's how it works? Yeah, I have no idea what the negotiations look like But you think a company like Target, you know, they have locations all over the place They're buying thousands of boxes of it. So well nonetheless, they're blowing up Yeah, that company is that cereal is everywhere everywhere exploded.  Remember in Gold's gym They had like You know some protein shakes that are just like a one serving one and like some of the rip fuel and all that kind of Stuff like I imagine like a single serving. Yes cereal box You can pour milk right inside right inside You know, there's brand so I this was I don't know if it was brought to my attention from a Listener who where this came I came across this but I saw Wheaties has a a brand called Wheaties fuel And I thought it was new but it was actually something that they've had in the past and then it's gone away So they've attempted like this higher protein type of it's a market It's like crap and then it didn't do what didn't do very well So and I don't know why I didn't I don't know why I don't know the history on it Maybe Duncan pull it up and see if it still exists But I know that they tried to do that and it didn't have a magic challenges that I would I would imagine with that market would be Your typical cereal owner probably really didn't care about protein And so then when they see a box of cereal because protein is expensive so they're like wait Wheaties fuel It's like 50% more expensive I 100% agree with you Sal because that I mean that's the biggest hurdle and challenge We have even selling it on the podcast as I always you people. Oh my god. That's so expensive and then I have to remind them Okay, it's way protein way protein in there So if you took your bottle of whey protein and you just put it in your cheap bottle or your cheap bowl of cheerios And then you did the math of your scoop of whey protein Yeah Added to the price of the bowl of the cereal it would come out to be about the same or even more than what that is It's that simple It's like yes, you cannot and so for the people that try and compare it to regular cereal like yeah No, it's not you're not trying to replace. You're actually trying to mule replace The idea is it's supposed to replace a balanced meal and cheerios Okay, or shredded wheat or lucky charms. It's not a balanced meal. It's just just carbs and sugar, you know Yeah, I love it. Do you guys remember when they put the red balloons and lucky charms? That was a big deal No, you don't remember that Yeah, they didn't have the red balloons for a while. Was that the latest one? I don't know if it's the latest. That's a good. That's a good trivia question That's the one I remember because I do remember like in our lifetime. There's been a couple marshmallows added Yes, yeah, like what is the what is the original lucky charms marshmallows? Diamonds those diamonds horseshoes right in bows rainbows horseshoes clover's clovers I think that was the ones that's after that. They started and then remember. He's on the red balloon It's a red balloon. Yeah, what's the water the blues the moon, right? Yeah, I just remember my brother would beat me In the morning he would not you wouldn't beat me He'd beat me to get the cereal in the morning and he would literally like eat every one of the marshmallows I would just one by one the marshmallows I would go pour myself a booms like we're like I only have like a couple marshmallows and then I finally caught him one morning just like Eating all marty who does that psychotic, bro I used to but I wouldn't eat him by himself what I do is what I'd pour a bowl of cereal and then I'd reach in and get Hey, do you guys think you guys think lucky charms could make an all-marshmallow cereal do you think they could do that? I just should I bet there is I bet there's already something like that Cuz I like this like the market so you like you know cheez-its Yeah, so every now and then they mess up and they'd have like a burnt one and people were like I love the burnt ones They made just burnt version. No, they didn't yes, they made burnt cheese. It's really yeah. Oh my god Yeah, yeah, I think somebody had we were out like the camp and somebody had I was like what hey They did that what's like starburst I saw the gas station today. It was like just the red ones. I'm like, well, yeah, of course because everybody's always like give me the red one Yeah, read your other cool shit Doug did you see pull maybe you can pull this up so the guys can see this The and I don't know if there's more than one of these or there's only one is Real-life Mario Kart. Oh, this is so cool So it's basically go-karts, but then they have like on the on the on the ground I don't know how they do this and the cars have to have some sort of connection to Some sort of digital screen that's shooting on there because you can like, you know leave bananas and shoot rock It's their car turns off. Yeah, and it hits and it makes her car stop for a second stalls. You literally as I thought That's so cool. That's so cool. Isn't that cool? I want to find that place I don't find out where it's at Doug so you know, that's a good. That's a good team building exercise right there Andrew if you can figure it out. There's one in Universal Studios Hollywood is supposed to do it in 2023. I'm Luigi.   He'll come find me and then whatever I'm eating. He wants to have some even if it's the same thing I got to give him some so it's this thing, right? So I don't know what we were eating and it wasn't really spicy at all But there was I think there was a little bit of black pepper and the bite that I gave him Yeah, so we ate it and then poor kid. He's like So I'm like, oh, it's spicy it's spicy. Oh, you got a drink. It's spicy didn't want anymore So I'm like, wait, so now you tell them all the other foods.   That's the first time he said that Yeah, like like that like he's he's sadded like part But like this like in a moment like that where I wasn't coaching him to say it or do it and then I didn't want it Oh, I did exactly what I said to her he told you that she goes honey, you're she goes honey your back I said worth it.  I you know a long time ago We shared it on the podcast and you know, I don't know if we've revisited it or what about that But I'll tell you one of the more impactful things for me as a father and a husband that I ever heard was that Conversation that Joe Joe Rogan had with Jordan Peterson. Oh, yeah, where he says that everyone Jordan Peterson talked about Comparing like how we as humans prepare for a vacation for a week or like that It's like you spend weeks and months Planning it sometimes a year in advance and you know stropping for the hotels the rental car the restaurant I mean, it's like all this effort into this thing that is only gonna be brief moment Yeah, five. Yeah, five days of your life twice a year, right? Yeah, or once a year You know I'm saying it one time you're gonna do it, right? And then he's like you will come home and you will see your wife and kid or whatever and that 15-minute window how impactful it is the way you enter in that house to what you say to your wife what you say to your kid and that that time multiplied over days in the week over months and years in your life is Like an eternity in comparison to that and it's like yet. We spend zero time Thinking about that or putting effort into making it good and that like hit me like a ton of bricks of like Oh my god, how many times do I like? Storm into the house from and still thinking work and I'm like so, you know It's a common practice for me still to this day, and I'm not a hundred. I'm not batting a hundred on it But it's hard. It's the chair. This is the eternal challenge for parents. I've I've decided it's that it's the how do I stay? Present in the moment with my kid because it's stressful. They're demanding your work. You have bills Like I did this with this other thing where a radius he likes to he likes when we when we make him eggs He likes to stir the eggs. We showed him that he can serve the eggs and I want to do that So now his he comes up to me. He does the stirring sign that means he wants to make eggs So this time I said I'm gonna have him do every step of the I don't care if it takes 45 minutes This is like what am I gonna do hurry up and make eggs so I can play with him later Might as well do it with while we're making the eggs so every step of the process get make sure you get the eggs at The fridge bring them over here crack it on the pan. We did the whole process and he was so Happy to be doing that afterwards gives me a hug and I'm like, oh, why don't I do that kind of stuff more? And then you go into the shame thing as a parent. Why don't I do that more often? And my wife reminds me don't make yourself feel bad. Just try to do it again No, you just gotta remember I mean I think the advice that Arthur Brooks gave that one time on our show where he you know I think he was in a cab right with some guy and some guy was asking him about you know Like what's the what's like one tip to being a great father or whatever and his response was you already did it? Because he's thinking about so just a simple fact that you care You're aware of that you want to be a good father and so like that you're already winning 50% of the battle So I know that I'm not I know I don't bat 100 and I know I definitely can come into the house and be that guy But it is something that I'm aware of more than I ever was before that's why that was such a huge moment for me hearing That I'm like man. I have never thought about that So I try and practice when I pull in the driveway to just kind of take a brief moment and just remind yourself Yeah, just remind myself. I'm about to walk in. I'm irritated Maybe for because of this or that like my wife and kid have nothing to do with that And so I don't want them to feel that and so when I come in I need to you know feel give them a different energy Stupid argument with Sal about it search and seizure Damn it really making me angry Hey, check this out there's a company we work with called PRX that makes home gym equipment that is as good or better than the gym the Equipment you find at the gym except this stuff is designed to take up minimal space For example, they have a squat rack that literally folds into the wall comes off the wall by about that much It's like maybe six inches to 12 inches off the wall Then you pull it out. You got a full squat rack. You got safeties. It handles a lot of weight I mean, it's it's super sturdy. It's super awesome. They have weight plate racks that hang on the wall I mean all their equipment is designed for home use, but again, it's super high quality You could also pay monthly on their equipment. So it's like having a gym membership except it's at home You got to check this company out We've outfitted all of mine pump Studios with PRX stuff because we like their stuff so much head over to PRX Performance comm forward slash mine pump and you'll get a 5% discount automatically at checkout All right, here comes the rest of the show Our first caller is Jonah from Colorado Jonah. Good to see you again, man. How you doing? Yeah? Yeah? I'm surprised you remember me. So excuse me. Yeah. I've talked to you like four times. Yeah I know I was I was thinking about when I got on here. It's good to see you guys again But thanks for having me on it's really I really really appreciate it. What can we do? So yeah, I'll get right into it You know, I've been doing coaching for three years now I played college football minds want played football all the way through college Tried to play be a professional when that didn't really go anywhere. I I wanted to get to the point of understanding why I Wasn't able to push myself to the level that I've wanted to why my body was always in chronic pain Which led me to get six certifications and personal training Nutrition and behavior change and then allowed me to be a personal trainer at the the center that trained me Then went to 20 for our fitness and then now became an online coach Helping people get in shape and and really it reestablished their their their love for themselves and their fitness And I got in the best shape of my life even better shape than when I was a college athlete And it's been absolutely phenomenal and that's why I love doing what I do and coaching is what I meant to do That's why listen to you guys all the time and being able to meet you guys has been awesome. So My question really is I meant to do this, but I'm having a hard time being a part of multiple coaching groups I met you at the NCI event and I Wanted I just want to pick your brain and understanding the line between me being able to Be a better coach and but and the person Being ready to make the appropriate change necessary to see The changes that they want if that if that makes sense So like like how far do you push them or are you talking about yourself personally? You're talking about yourself personally with going through all the coaching and then applying it to yourself So kind of in the in the sense of like There's there's two schools of thoughts out there at least from my perspective right where Coaches are able to really connect with their clients and see the results Or help them see the results they want and then there's another school Coaches that like the client doesn't want it bad enough and I'm in the this weird mixed Mixed up land of understanding like where that line is like if I can't reach a certain person And I know I'm not gonna be the right coach for everybody But is there a line where I need to be become a better coach or just have Understand that that that person may not be ready to make the changes that they need to see well both Both schools of thought are correct Because you I mean there's there's gonna be people that Just aren't gonna make the change and then there's gonna be people that are challenging That requires you to be a better coach. So I don't think that One school of thought is more right than the other. I think they both. Well, I would say number one is It's always your fault. Yeah, if you're the coach, so it's always your fault number two is Except the stuff that you can do and what you can't do. So what do I mean by that?  I can't work out for you. I can't eat for you I can't change behaviors for you. I'm here as a guide So ultimately the results are up to you and you set the boundaries and then you respect your boundaries But beyond that you can't force somebody to do anything and you got to figure this you got to figure this out for yourself Where your boundaries are I know for me? I had a realization where it was like look if the clients showing up twice a week to see me And then they're you know eating bad on their own or whatever so they're not losing weight If they didn't train with me there's they wouldn't even work out So I'm doing something for me that was my I was okay with me But if they no showed me or they canceled a bunch of times in a row that was my boundary like look at least respect my time I have a business and there's other people that could fill up that space So so you got to set those boundaries and then just honor those but at the end of the day It's all your fault, which means if it doesn't work out you got to accept it Look, I couldn't figure out how to get to this person. I couldn't figure out how to work with them And that's fine. That's okay. We're gonna have to move on There's also levels to this right like when you first when you're scaling like you are right now I remember like the first couple years of training clients like I Would say I probably had a mix. I don't know of 50 50 50 percent of the clients I really enjoyed training because they they would apply the things I told them The other 50% were you know kind of a headache inconsistent lied about stuff You could never get them to follow all the stuff and at that point in my career I was I was a little held hostage to still keeping those people on my roster because I needed to build a business But over time what happens is one you get better at your craft setting the boundaries like Sal saying and then taking responsibility as the coach You're getting better also recognizing to that Some people Just getting them to show up as a massive win right and you're already impacting their life there So also understand that right like not everybody is gonna is gonna be like hardcore measure away their food Show up every single day like check in like they're supposed to Some people just aren't there yet and as a coach you got to kind of meet them Where they're at and you know and Sal tells a story that he's told in the podcast probably a hundred times about The lady that it took him two years just to get To read one page one nutrition page, you know a day was and that was like a huge leap You know i'm saying like he couldn't get her to follow a diet for two years Because she was just so Opposed to even following anything like that and then he finally at least got her to accept You know reading one page two years later So understand that you're gonna have a a wide range of people at all different levels and a good coach Can meet those clients and and set goals for them that stretch them a little bit But aren't so overwhelming that they're just not going to adhere to it whatsoever So you're trying to find that juggle and then as you get better At doing this and your roster gets more consistent and filled with the people you like Then you could kind of be a little picky and choose you then you build a reputation like Once I got to a place where I've been doing this for a long time I'd built this reputation that you couldn't even train with me until you submitted all Almost like an application to me like you had to apply to train with me Part of that application process was you had to track your own food for two weeks do these pictures Like you had to do all this stuff before I would even take money from you So you can start and then that what that did for me was like it weeded out all the people that weren't serious Like if you weren't willing to do that on your own before you're even paying me Then you're not even ready to to become a client of mine And so but you can't try to do that when you're also scaling is also challenging So I understand and you may have different boundaries like that was adam's boundary. That's right. Yeah at that point in your career Yeah changes I mean in the beginning too you need the clients you need the volume need the practice so To deal with all these different personalities is definitely A tough part of the job that you're going to have to navigate through And to be able to reach them and tell them and communicate what they need to hear and the most simplistic form From the beginning you're just going to get better at that and you know clearly conveying that from the beginning So that way you get that kind of buy-in But I mean honestly everything has to be clear up front like whatever it is that You know in terms of your boundaries in terms of the expectations Of everything going into it and then you can't control the rest other than just trying to communicate Your best and and feed them information that they need. Yeah, and a lot of it depends on look if I was training a bunch of people who are going to compete in a bodybuilding competition or athletes in a sport or You know something very serious where there's a targeted goal or whatever. Yeah, I'm gonna you don't show up And you're not serious. You're out. I'm not working with you right off the team or whatever If I'm training the everyday average person, it's totally different. The context is different I'm looking at for me at least. Okay, this was me, right? I I want to be able to change this person's life, right? I want to be able to help them develop a relationship with exercise And nutrition that will last them the rest of their life. That's a long timeline So, you know adam talks about it took two years with this one client And I had clients that took them four years to lose 30 pounds, right? But then after that like they they kept it off for the next 10 years, right? We're still on now. We're on year 10 and these people haven't gained the weight back So dot the timeline is different individuals are different and I think the key is this is You know, I you really got to love people and what I mean is I don't mean feel love for them Is I don't always feel love for my clients, but I actively love them in the sense that I was honest You know, I have a friend right now who's dealing with A 20 22 year old kid who their son Who's abusing drugs and alcohol and And we had this conversation over it and and they were advised to to kick him out And they said we can't we love them And the therapist said look that means you have to create what they said you have to create a bottom You have to You they have to hit bottom you have to create that and so loving them means You have to tell them they can't stay there anymore. You have to create these boundary type of deals So How does this apply to what I'm talking about with clients? You can you can be very honest, you know John the reason why you're not losing weight is because you refuse to do Everything that I tell you yeah, like that's honest, but then there's compassion. I get it. It's hard When you're ready, you let me know You see and then you have your boundaries. John. Look, you know showed on me remember If you know show on me again I got to give that to somebody else who's willing to respect my time Like I would talk to my clients this way that I had relationships with we're trained for 10 years You know, you could be very honest And compassionate at the same time and it was very effective and some people just take a long time And you got you got to look at them and and the individual and say, okay, what's a win for them? Like, okay, you know She's not eating, uh, you know a bag of potato chips every day That's a big deal for her like she's been doing that for the last Year that I've been with her she just stopped doing that like that's a that's a big or or they're showing up They're showing up every single time to their workouts on time. Everything else isn't great But before that they weren't even doing that so but that was me, right? So you have to paint that for yourself Be solid communicate those boundaries and then be consistent with them with empathy and honesty And what you'll find is you'll be very effective. You're not going to be 100 effective It's just it's just not but you will be more effective I want to touch on something that justin said that I think is really important because it reminds me of Even leading trainers just being in the leadership role period, which you are as a coach You're leading this person or these people And that was the laying out the clear expectation There was a clear shift in my career as a as a manager Leading other trainers when I'd had this challenge like after I've had this this trainer working for me for six months And they weren't doing some of the things that I wanted to do And it was why it was always challenging for me was because I just expected that they knew that they would see their peers What their peers were doing that they knew with the job and tell But I didn't really sit down and like communicate like here. Here's the rules. Here's the way I want things done And and that was so it always made these awkward conversations And I was always in limbo and I let them stay on the staff too long and they got mad at me And they had resentment when I'd sit them down six months later and tell them they were doing these things wrong And that shift was it became very important that when I hired somebody on I had this this conversation that I had practiced Over time that became very scripted of like, okay Here are my expectations for you as a trainer working for me the same thing that you would do with the client And laying that out makes these future conversations that sal and justin are both talking about Much easier if you don't do a good if you don't hold yourself accountable To having these these boundaries like sal's talking about and then like justin's talking about Laying it out clearly at the very beginning of them hiring you then you're going to be in these weird Awkward situations where you're like, I just assume that they knew they were supposed to do these things that I said Or I just assume that they would listen to me. It's like no, don't assume Sit down and be very clear from the beginning your expectations of this this coaching session or coaching Journey with you and then it'll be much easier to have those follow-up those follow-up conversations later Yeah, does that does that help you a little bit? That helps so much. Um, yeah, it's just a lot of what I what I Thought I I knew you guys were going to say it but hearing it Sounds so much and it's the exact reason why I listened to you guys and I try to emulate your guys's coaching as much I can in my home Um, so yeah, that helps a lot guys. Thank you. Awesome. Thank you. Yeah. Thanks for calling me man Yeah, this is good. See you guys talk to you soon. You too, man. All right Yeah, I think it's important too to communicate that Um, it's a hard job. Yeah, okay, so Dealing with humans is hard. Listen. I want to be very clear here. Okay The three of us did this for over two decades lots of experience. We were all In our space right in our local areas definitely considered some of the more successful trainers and our fail rate was More often than not. So yeah, the truth is as a coach Helping people change their life and and change their behaviors Even if you kill it and you crush it, you're gonna fail more often than not Now you'll do a lot better than the average coach and they'll do a lot better than if they try to do it on their own But it's just there's a lot of fails. So you really have to love this And you have to be very very smart about how you approach Your boundaries how things are communicated who you're working with Otherwise, it's gonna be it's it could be so Frustrating it could be a lot of coaches and trainers quit They quit over something like this because They can't figure it out and they're like this is too hard.  Well, this is a very common question for new trainers coming in because the passion is so high And uh, you know, they want to change people's lives. They want people to um, you know, adhere to This plan that they put together and everything to work out the way that they see it in this vision for this client of theirs that they're so passionately trying to move them towards And it is it's it's very tough To to get to a place where you can communicate clearly what how this is going to go and also like be able to predict somewhat Based on somebody's personality Oh, that's a good one. You know, what what types of directions to steer them a little bit or focus on You know to get them to um At least move a little bit closer towards that vision you have for them But it's reps at the end of the day, like it's going to be hard. There's going to be like clients that Don't come back. There's going to be flaky clients. There's going to be a lot of that Uh, you know initially, uh, and it's everything that I've learned in terms of training And yes, it sucks looking back and being like I didn't I didn't help that person very well And there was like a you know a percentage that was a lot higher back then that I probably wasn't reaching But I was doing the reps. I was doing the work I was continuously trying to improve and I think that's really the mindset you got to have There's a reason for that and you you hit it right on the head Justin that I think is so important and or at least it resonated with me when you said it because There's two things I remember as trainers Getting started that they they failed to realize was a big part of the job One of them we all know is sales we talk about all the time like you don't sign up To be a sales guy or girl like normally to be a trainer you want to help people and so when That's such a big part. Oh, it's such a huge part of the job The second huge part of your job that you don't normally sign up for and realize is leadership You don't you you you may think that oh, I'm into this like coaching passionate for people helping people But learning to be a good leader is a major part of being a good coach Yeah, you're not just an information center No, and you're not just a counter or a programmer Like there's a big you're leading people in a direction and it and it takes major skill To lead all different types of personalities at all different levels and places in their life And so that just and what you said is such an important Leap in leadership and I remember that leap for myself leading trainers That massive struggle I had it was and it was the same exact struggle It's just like mine was communicating to my my staff And getting frustrated later to have those conversations and then and then thinking like man Am I a bad manager? Am I bad at this? Do I not know what I'm doing? It's like no what I'm not doing is when they our first interaction together that first day they meet me as their boss I'm not doing a good job of laying out the expectations And you can never over communicate that so I Learned to communicate that really well and then those follow-up conversations were actually pretty easy because you already Said it, you know a lot of times you don't even have to you know, that's right. It's already been established And so I think that's such an important sets the stage for Ownership for them right because they know the expectations. They know they're not meeting the expectations.  Hey look. I know I you know I did that thing. I know I didn't show up. I'm you know, I apologize Hey, listen, I got to cancel again if you need to give my time to someone else I totally understand because the expectations, uh, you know, they were already set But I you know you said something about predicting clients. This happens after a long time, but you developed a superpower I know we've all talked about this when you've trained people for a long time Where you can sound like a wizard where you could tell them. Hey, john. This is what's gonna happen Here's what you're gonna feel. I know you're this kind of person They look at you like How do you know or and then when it happens?  I well I've trained like 50 people just like you like that guy at the carnival. That's like guessing somebody's weight Yeah, right on the money. Yeah, exactly. Our next caller is nick from michigan. Nick. What's happening? How can we help you? Hey guys, what's going on? Good to meet you. Thanks for uh, thanks for the time. Yeah, got it Um, so I had a couple questions. So I'll just get right into it. Um, so I do a lot of triathlon And I know usually that's kind of a sketchy topic, but uh I recently got into um more of a consistent strength training about a year ago and the benefits have been huge, right? So Um, now that we're about to kind of wrap up this year. We got one more race in just a few days Um, I'm looking to kind of switch years. Um over these this cold michigan winners and uh ramp up some more strength training um And I'm trying to figure out what the best strategy to do that would be. Um as far as more strength Like a hit back hit or a cardio or like an abs cardio. I'm also currently right now. I'm doing like two days a week strength training, um Along with all this filming and the biking and the running um Also using uh maps prime and an obs apps. So It's kind of where I'm at now. I'm looking at moving forward with some uh Something else. Okay, Nick. Let's get you map symmetry. Yeah, actually, you know before we do that because I think that would be a great Uh, I think that's actually the perfect program for you But what what is your routine going to look like in the winter with your triathlon training? How much running swimming biking to do?  Um Say cycling will really drop off once the snow flies here. Um, I don't do a whole lot of indoor cycling It's mind-numbly boring unless you have like one of those super high tech um Trainers what they don't um running probably two three days a week maybe but the volume In the distances that I'll be running an intensity will will definitely come down just to kind of let my body recover from all that Let's constant. Let's get more specific. Nick because I've trained a Quite a few trials. Yeah, you're low. Your low level is like I'm just gonna run like 50 miles Yeah, so typically, you know, like this last this next event is a half iron last year with a full iron so, um As far as like weekly mileage it would go probably 10 to 15 miles a week running. Um, maybe spend You know an hour or two a week in the pool, uh throughout the winter. Okay. Yeah, it's not bad Yeah, so, you know, I think you should do, um, I mean map symmetry would be good maps Anabolic would be fine too. I think you should continue doing two days a week of strength training I don't think you should add more Yeah, I think you should take that time to allow your body to to build recuperate I like I said drathlon training is um, it's a lot You're training three disciplines You have to get very technical with all three disciplines. Um, and it's it's obviously very stamina and endurance focused So it's very very intensive the off season needs to be the off season and you'll actually get better results in season If you treat off season like you're trying to allow your body to to rest repair and and build and if if what you do is scale the The triathlon training down but then ramp the strength training way up You're not going to really do that. So I think you should keep the strength training strength training twice a week I saw I saw a pretty tat. Yeah, uh, uh, that dates us by the way I would keep it I would keep it twice a week but but symmetry though, right? Yeah symmetry would be good Twice a week I love symmetry and then if you mentioned a maps anabolic one thing I would love to see is if you could like replace the trigger sessions with the mobility sessions from performance if possible Well, he's gonna get that symmetry. He's gonna get that in symmetry. So there's but yeah Got into it. Yes. So I haven't really looked at it. I have access to it to anabolic right now Yeah, actually that's something to bring up. We do highlight the um The frequency builder type of workouts from each program from Maps performance maps anabolic and maps aesthetic. So That's actually something that we included in that program. Just so the audience knows Deliberately, uh, so it'll show you kind of like our thought process through that before before we wrote map symmetry I would say maps anabolic would have been a great call for you to go to so your your mindset is right I just think symmetry is even more applicable to you I just think you're gonna get way more benefits being a runner swimmer the unilateral work An isometric work that's in there Especially you trying to kind of D load and recover the beginning of that program is mostly isometric And so that's going to give you that uh recovery that you need and then you move into unilateral work Which I think is going to be super beneficial for all the sports that you're doing So that's that's the program to Sal's point.  She's always going like oh, I could do more It's like I know you can do more. It's not about what you can do. It's what you should do And so, you know, you're gonna resist that temptation to want to do more when you know, you can Yeah, I do. I mean I I totally get that when I was training for iron man It was more about it was a lot of volume It was a lot of time spent training, but it was also Knowing how to hold back enough to be able to go and do it tomorrow. That's right. And the next day in the next day So all right You had a second part of the question about low So, um, I tend to I like to donate blood like twice a week twice a year. Um Uh, it was cool. I think those you guys have heard that the benefits that I get from donating blood was pretty cool. But, uh If you ever go donate blood, you see they track your they track all your hemoglobin and I noticed as I, you know over the years dialed in my nutrition got fitter my hemoglobin levels would go up up up and then this last time Actually went down and I can't couldn't figure out looking back like what happened. What's so different now that I did you know, if it was I can't imagine I can't figure anything in my diet or my Uh fitness level that would have changed it. I don't know if you guys have any insight as far as What other factors other than the obvious ones, uh, maybe even the obvious ones that could cause That to drop. I'm not I'm still kind of in the normal level, but it went for like that was at 15.1 In a drop to 13.1 from the fall to the spring I'm gonna be going back probably donate here in the next few weeks. I'm kind of curious where it's gonna be But I don't know if you guys have any insight on how long even how long you've been donating blood Uh, about five years. Okay. Yeah. Well, I wouldn't donate blood once or twice. That'll make it that'll probably make it Uh go back up. Um, I the obvious things need to be checked. So I would check Iron I would look at b vitamin intake or absorption, you know blood levels And then look at your digestion Make sure you don't have any digestive issues ulcers or inflammatory issues can because that can cause some of those issues But I I would I yeah donating blood. I think if you skipped a session, you probably see it go up Get in our form is the obvious one get in the get in the uh, mp holistic health form Yeah, have you I don't have uh social media Good for you by the way.  I have not I have not but there would probably be a good idea I'm kind of curious what it's going to be this time around because I hadn't been trending up until Last spring. So and I guess at my wife.  I mean you could supplement with iron too, although that tends to mess with people's digestion Um, and you can really overdo it that way, but um, I would get go get some blood worked on make sure it's not a nutrient deficiency that's usually The first uh, I mean that's usually that's usually what it is if if there is in fact an issue with with hemoglobin Okay, yeah right on you you got it man. Thanks nick. Thanks for calling in. Appreciate it. Thanks a lot guys. I got it Yeah So is it possible that the that those levels are off be because of like the timing of When he gets his blood drawn compared to like his training like if he was like Like one time he gets his blood done and it was like maybe moderate training from because he's such an intense High volume trainer and running and stuff like that like well training like that should have a positive effect Um on on hemoglobin giving blood will lower it Uh, and then it takes I don't know how long it takes to replace it This is why they say it's a good thing for men to give blood because we don't have a monthly menstrual cycle like women do And so if we tend to build up iron stores sometimes not tend to some some men will have higher Iron stores or they'll get too much Of certain nutrients that they need to kind of get rid of this is why they call iron man iron man. That's good. Justin I got it. That's great It's exploded. It's had an epiphany here. But I mean, you know, I nutrient deficiencies are first second would be internal bleeding ulcers or digestive issues third would be an issue with your With your bone marrow, which could be something bad obviously. Okay. So six to 12 weeks It takes to to bring back the hemoglobin. So I mean it could take it could it could be a thing. So I would get I would get those things checked for instance. He didn't do his blood work And know what his nutrient levels are that's probably if there is an issue that's probably where it's at Our next caller is david from new jersey david. What's happening, man? How can we help you? Gentlemen, good to be with you. You too. So, uh, like about you you guys age. I'm a 43-year-old male About six one hundred seventy six pounds I've been training since I was 15 years old basically got into weightlifting Start of my sophomore year of high school I started with typical bodybuilding type split training, which I did throughout my youth and in my 20s Then in my 30s I got more into endurance sports and I was competing in marathons and triathlons and then eventually just bicycle racing Then cove it hit and there were no more races on the calendar. So that kind of got me back into strength training I do have a set of power block dumbbells, you know adjustable five to 90 pounds And that was just enough equipment with with a bench to kind of keep me going through cove it So, you know with that I just got really back into to strength training I feel like with my experience. I've always known enough to design my own programs But then that was around the same time. I was starting to listening to you guys podcasts And so I'd never followed a program that was designed by somebody else But after a few months of listening to you guys, I said, you know what let me give it a try So kind of fast forward to this past spring around April I started maps anabolic and at the same time for the first time ever I started tracking my macros, which again was a consequence of listening to you guys So it was sort of interesting. I used the calculator that you guys have on the website Just to kind of ballpark. I had no idea where I might be and that told me, you know Around 20 or 900 calories. So I would start I started at about 190 pounds And then over the first few phases of anabolic With 2,900 calories, I dropped down to 178 pounds, which I was fine with I really was like, let me just see where this takes me. Let me learn and obviously I cut some body fat before the summer So I was cool with that Then, you know, I didn't want to continue to drop weight. So I started to take you guys advice I think and start to bump up my calories very gradually first up to 3,100 then 32 then 33 I'm currently at 34 and my weight has sort of plateaued like I'm right around 176 give or take a half a pound on on either side So I feel good about that And I'm really just wondering, you know at my age looking out over the next decade or so So my first question is about about nutrition, you know How malleable you guys talk about, you know reverse diet and I guess I'm sort of doing that now like how malleable Is it and what is the ceiling like how high a guy my size my activity level? Uh, and I should say I finished anabolic I'm doing performance now and I and I do walk typically about 10,000 steps a day. So my first question is, you know I like to eat a lot. So how high can I go and anything else I can do to get there?  Yeah, you're right. You're really are your limit is 4,273 and a half calories Actually, let me write that down. Hold on No idea, but there's no idea. It's so there's such a huge variance between people, but um, I mean I've seen pretty wild. I've seen some big swings, man. Oh, I swing massively. Yeah, I've seen and I've seen it myself I've seen him in clients.  So it's really it depends on the person So I don't know but I I I'd say 3400 calories 176 pounds.  I would assume you're probably No more than 12 13 body fat the highest. Am I am I right in the range? What body fat percentage? You know, I use calipers and I take uh, I use the Jackson Pollux formula and I kind of plug in the The three location four and seven I know it's not perfect because I'm doing some measurements to myself and like occasionally I have my wife like do like, you know, my back and so on. Uh, so, you know, that always puts me around five or six percent I mean, I'm pretty lean. You're shredded, bro. Yeah, you got a lot of room, dude.  Yeah.  So you got plenty of room to go I bet you can get all the way 4500 plus calories So it and this happens Sal and I talk about this a lot off air because this is like our thing Like we're always, you know, trying to get bigger and pushing the calories and then what ends up happening Is you start to see some side effects. One of my side effects is I start snoring I start feeling a lot of inflammation because I'm pushing them on build and muscle and there's comes to a point Where your frame, you know, you just weren't made to carry any more muscle and you're starting to wrestle with that And on top of that you find yourself kind of stuffing yourself food-wise and you're not just you just like forcing it Yeah, and so I think the sweet spot that I'm always looking for is I've ramped my metabolism up to a place that Anytime I feel like eating I can definitely eat as long as I make a good choice And balance nutritious meal. I never have to tell myself I can't eat or I should I should hold back or restrict calories.  I mean, you got a lot of room, dude You got a lot of room I would bump 500 calories and I bet you'll gain muscle and maybe a little bit of body fat at that maybe maybe Yeah Yeah, so that's sort of I appreciate that As I put in the notes, you know, I plan to do aesthetic next And um, I plan to do a bulk, you know, I'm sort of at a point guys were like, you know 190 is kind of like with my genetics in my frame I can be lean and strong and and that's about as big as I can get in a lean way And honestly beyond that I would need like a whole new wardrobe, which I'm not really looking to do anyway So I'm looking to bulk up to that like upper 180s, but stay lean Um, and so I plan to do a bulk, you know, when I hit uh aesthetic so I'll do that. I'll bump up maybe instead of going in 100 calorie increments once I get there I'll bump 300 or 400 and hit phase one of aesthetic and see where that takes me So that kind of brings me to my other question, which was about I'm currently in performance And you had a caller just I listened to an episode recently that made a similar type of question But I'm kind of struggling with on the one hand, you know, I enjoy it I'm the kind of guy that like enjoys kicking my own ass kind of thing and and that endorphin and dopamine rush of the workout Like I need my daily workout. I love the mobility days, you know, that gets me in the gym It's not strenuous, but I get, you know that satisfaction of going to the gym And I just think those are fun workouts to do So I think you guys did a great job designing those mobility sessions. They're kind of like workouts They've you know, there's definitely mobility components, but they are slightly stressful, which I kind of like Anyway, you know phase one. I liked phase two through four. I'm in phase two right now I'm struggling with it feels a little bit like just that like Getting a sweat burning calories I don't know where I'm going, you know, so it's a good workout, but I don't know where I'm going And I'm kind of starting to question like should I shorten those phases from three weeks down to two weeks? You know still do the phases, but just do two weeks and that way I get to aesthetic sooner I don't know what you guys think about that or if you would talk me out of that But that's sort of where my headspace is at right now If you follow performance all the way through you're gonna have way better success with aesthetic afterwards. Yeah Yeah, phase two is about multi-planar movements and perfecting your form and technique So it's about perfect form perfect technique control stability In different planes of motion. That's that's the key with phase two. It's not bodybuilding. It's not about getting a pump It's not about lifting the most amount of weight. It's about perfect technique perfect form You want to be solid as hell in every direction that you move and that's what phase two is all about Yeah, I think I I'm not sure if this is the caller you're referring to but I know we did just have a caller like this where I was I think was I think was a female that I was explaining this to that You got to really shift your mindset in phase two a performance to just that idea of the way we program that It's supposed to be all about quality of movement And so it tends to be a hard transition for a lot of people that just come out of phase one because you You're pushing the weight you're getting stronger Then all of a sudden you move to this phase where you're doing things like the reverse lunge and the you know Multi-planar stuff that we have in there like so when you do those things Worry less about the weight and the sweat and the short rest periods and that type of stuff and actually You know try and improve the form the and that's why you have mobility sessions You're trying to get a deeper range of motion in that lunge You you want better stability when you come up from the reverse lunge You want you want your left to your right side to look equal and perfect And so become become obsessed with that Over then the weight the sweat the burn and that kind of thought so think about the quality of the movement through that phase And that's really what you're trying to to be competitive with in that in that phase Yeah, and to the point of so two weeks versus three weeks and I know there's also a little bit of Like we've gotten some feedback in terms like the volume is a little high You know on some of these multi-planar movements And I think it's because it's a foreign type of animal for a lot of people who just stay in the sagittal plane the whole time and so it's it's Mentally challenging more so than it's physically challenging And to be able to get in that headspace you got to Think of it as you're patterning these movements so you get familiar with them And so it was intentional that we raised the volume a little bit so you get more adequate practice So your your body responds so much better when there's any kind of shift or it takes you out of The sagittal plane when you go back to lifting heavy and getting after it again All right, I appreciate that. Uh, you know, I you guys have sort of made a believer out of me You know, I have to say with anabolic Going down to even the three days like following the advanced calendar I was a little skeptical because typically I lifted not much more but four or five days But you know even that reduction And I got amazing results from anabolic. So, you know, if you guys tell me stick it out and do the three weeks I'm going to give it a shot and I'll do that if I could just ask one additional question If you guys don't mind and I sal I know you had some experience with this So I I also had my testosterone tested Uh a few weeks back And so I don't know what to call. I guess the regular testosterone range was was within normal The free testosterone Was below the standard range and so my gp Referred me to an endocrinologist Um, and so I have an appointment coming up. I wonder if you have any advice for me Like I don't know if that the I don't understand the difference between the those two measures like free testosterone versus the the regular And like what if you have any guidance for me as far as like what questions to ask the doctor or what I might expect Yeah, we're getting our form. Yeah get uh, so we have a form called mp hormones Um, uh, actually wait, hold on. Is it mine pump or mine pump hormone mine pump hormones on facebook Um, so I'm not a doctor, but I do know that uh, free testosterone is not bound by what's called sex binding Globulin hormone. So when testosterone is bound by this it's really unusable. Okay, so it's just you have high You have testosterone, but your body can't use it Once it's free now you can use it so you can have high total testosterone But low free testosterone and you would suffer you could suffer the effects of low testosterone even though total testosterone Is within range. So what causes high? Sex binding uh, globulin hormone, uh, you know, that that's that's a question you would have to ask your doctor Um, I ask our doctors. We have two doctors that are actually in that forum daily answering questions You'll get an answer and it's free to you Yeah, you'll get an answer real fast if you go there in the forum and ask those guys And then if you want to work with a specialist you go to mphormones.com and Get yourself an assessment have them Take a look at everything and kind of see what's going on And I would I you know, of course we're biased because these are the guys that we sought after and think are the Best in the industry, but I I actually went through a different clinic before And I was very unhappy with the service that I got just they weren't able to answer the questions I wanted they had me on extremely low dose Uh and sal is the one that actually found dr. Rand and his team And introduced me to you and they've been and they're way better So before you maybe go down the rabbit hole with because that's the the gp Sends you to somebody they're gonna try all these things.  Thanks a lot. I appreciate your time guys, and I appreciate all you do Uh, especially, you know, you guys have made a big impact on my life with mobility following prime And with the nutritional advice you've given me so it's been really cool to to follow you guys and I appreciate all your advice Thanks, David. Thanks David. Appreciate it. All right. Take care guys. You got it Man, he's such a fan.  Yeah, five six percent. Yeah, when you said like Do they know 12 30% I could tell he was single digits, but I don't know exactly that's lean Well, he's telling me like get worried about gaining body some like, you know, the highest he's got to be the maybe 12 Yeah, no, you know type of he could easily push that to 4 000 calories dude if he wants No, you know the thing you said about the the hormones. Um, I mean, that's a big one because testosterone is a scheduled Um drug, right? Uh, because it can enhance athletic performance They put it in a different category and because of this the traditional I guess methods of the traditional, you know doctors I would say They don't they they're very afraid to touch it or to or to supplement it reserve there Yeah, and um, even though it's an extremely safe hormone to manipulate much safer than insulin Um, uh much safer than other hormones thyroid for example that we Routinely prescribed to people have low thyroid But they're afraid they're afraid to do that and you're right. They'll look at a range And then your symptoms they don't really ask you questions about that and you know People can be within range and have symptoms because their range should be higher and other people You know, they take supplemental testosterone. They take testosterone They'll be at a high range and it's too much for them and they gotta reduce it I mean, dr. Ran explained it so well to me like he says let's let's imagine all through your teens and 20s You're used to having 1200 free testosterone And then over the course of your life it's dropped down to 600 And then it finally got all the way after you ran what you went through where I ran cycles And so that drops me down to 200 and something and then I go see this general practitioner And they go, okay We want to get you the normal range and they bring me back up to five or 600 and he's like Yeah, and you still don't feel great like you're better You're out of the danger zone of where you were before But you don't feel like you used to feel and it's because your body is used to having Double of that and that's a significant difference and so and that's not true. By the way, that's not true for everybody I know people watching me. Well, yeah, of course everybody feels that's not true.  Yeah, there is a right amount for quality of life. There's not always higher There's a definite sweet spot I know and obviously because I've competed I pushed the limits and went up and there is a Amount that when I go over that amount, I start getting all the adverse effects And I do not see the results or feel the way I want to feel at all So there is definitely a sweet spot, but a lot of these general practitioners They're all going to weigh on the side of oh, you don't need it. Oh, you don't want to do it It's like I'd rather see a hormone specialist and and dr. Ran and them are incredible Our next caller is adrian from california adrian. What's happening? How can we help you? Good morning gentlemen. Thanks for having me on the show huge honor Um, so I started I ran my maps anabolic once and I really liked it got great results from it And then you guys had a a deal on maps performance and aesthetic as well So I took advantage of that and then so I ran anabolic again and then Like thinking I was going to do performance and anabolic after that And then um, so I really had fun with that I had a lot of fun with maps performance And at the start of phase two, I actually started taking creatine And I think that's kind of where I messed up because I'm not really feeling anything from the creatine So I just wanted to know like how how do I know it's working and didn't just get ripped off What are the effects of me taking it irregularly and what's going to happen when I come off with it? Okay, good question. Yeah. Yeah, so, um, I mean did you get ripped off? It's unlikely creatine now is so inexpensive That if it's pure creatine monohydrate powder, it's most likely going to be creatine I mean if you got it from a guy in the back of a bmw and it were on the corner, there is there is a chance It's not real Do not buy any white powder If I get the wrong stuff No, so, um, I mean you could you could always look at the company and see if they have third-party testing It was their party tested. I made sure it's fine. Um, how do you know it's working?  Maybe a couple pounds You know it Is it gonna have a profound effect the only way to really know if you're gonna have like a Really measure an effect on a supplement Even one like creatine, which is um, the most studied and backed Ergogenic supplement in in history, right? Is to have all the factors be totally controlled And then you add the supplement and so this is how you would conduct a study You keep your diet your sleep your workouts exactly the same Add creatine and then to see if you notice a little bit of difference But because you changed phases and things change it's hard. You don't know what to compare it to So, um, that that's about it. Now. Is it working for you? Very likely A small percentage of people will have issues with creatine. They'll have digestive issues Or they're called creatine non responders. They might need to take a lot more To get any effects in which case they start to develop gut issues in which case I'd say don't don't supplement with it What happens when you go off? Well, when you go off You might lose the extra pound or two of water that creatine helps You know maintaining your muscles and you might lose a little bit of what's called ATP That's the energy that creatine produces more of in the body So you might lose a tiny bit of strength How does this translate for the average person when I when I control things really well with clients and with myself creatine would add about five pounds to a lift For the average man and maybe a little less one more rep like one or two more reps Okay, so it's not like this huge profound effect But remember we're talking about supplements. Okay, so in supplement land that is profound Most supplements will do zero when it comes to something like that if you if everything is the same So so that's about it.  Maybe a little bit. Maybe you're a little more sore Um vegans tend to notice a cognitive boost when they're on it But aside from that if your digestion is good, everything's good Uh, it's actually a health supplement. So my favorite part about answering this question is It gives us an opportunity to kind of highlight and we we've talked a little bit in the past about this But this just goes to show you how how little of an effect that supplements have We are talking about the best the best one the best supplement on the market It's almost certain that what you have is the real deal Um, but that's how minimal of an effect it really has on our overall results When you think about the big things to focus on and you're taking the best thing out there But I think that's a very common question I get with clients is Because creatine is touted so much in the fitness space is like the holy grail of supplements for building muscle People take it and they're like, I don't feel anything. Right. Well, I don't notice anything And it's like, yeah, that that's how how insignificant supplements are in the grand scheme of things And to salis point like the only way like even I feel it is I have to be, uh, you know And of course I've I've controlled so many things diet and and training consistently for long periods of time That I can feel a little bit of a difference when I take it I feel like Justin said I can get maybe one more rep out or like Sal said I noticed that my body's holding a little bit more water in my muscles. So I look fuller, which I like Uh, but it's so minimal It's and I I can tell because I've been doing this for so long and I've measured it with and without The average person real real hard to tell, uh, how much of a difference creatine is really making But it is helping. Yeah and five grams a day. Just take five grams a day. It's about right for most people Got you. All right. Does that help you? Yes, sir. Thank you so much. All right, man. Thanks for calling in Thank you boy.  Why it's it does something It actually does something. Yeah, everything else does nothing, you know For the most part and then this does something and it's measurable beta-aligned is another supplement They can measure in studies, but unless you're super dialed and you know your body and you take it You're not gonna notice except for maybe the tingly effect that gives some people in their skin Well, you said something that I think is so important. It's like him simply changing a program is exactly I know what to compare to that is so significant and like in the the grand scheme of things when it comes to building Muscle getting stronger losing body fat switching to a new program Will be more profound than taking much more adding a supplement or getting a good night's rest will be more profound Is where being hydrated is going to be more profound I mean, there's a whole host of things That will be more profound as far as like I feel the difference in my workout Then taking that supplement and and we know that that's the best in the market But I think a lot of people especially clients when they first get into the space Are sold on it because everybody pushes creatine because yeah all the studies now There are there is a small percentage of people that notice a very big effect from creatine and they tend to be Vegans who eat no animal products and low protein and it's because they they just don't get any in their diet And then when they supplement with it, I've had I remember I've trained a lot of people I've only had Maybe two clients I can think of right now two and the whole time I've trained people where they took it and maybe a week later They're like, oh my gosh, I can really feel this but everybody else is like, I don't know Yeah, what you're highlighting though is the deficiency Correct because that I mean that was the experience when you hear me talk on the show when I do when we do commercials for ned And I talk about that's how I talk about the uh magnesium because I was so deficient It's not that the supplement per se is like, oh my god It's the holy grail of getting great sleep But it was for me because I lacked were deficient. Yeah, I was deficient So that's why that matter and that's so that your point about creatine It's like yeah, oh, absolutely. If you're deficient, it'll make a huge difference But most people that thing you feel it totally look if you like our show head over to mind pump free.com and check out our guides We have guides that can help you with almost any health or fitness goal You can also find all of us on social media. So justin is on instagram at mind pump justin Adam is on instagram mind pump adam and you can find me on twitter at mind pump cell Hey, do you want some meat heads out here talking about fitness and other stuff?