Oh look at them guns all right maps performance is the program that we're giving away today great program for athletic performance mobility it also builds a very balanced body so that's the free program here's how you can win leave a comment in the first 24 hours that we dropped this episode subscribe to this channel and turn on notifications you got to do all three of those things if we pick your comment we'll notify you and you'll get free access to maps performance one of our most popular maps workout programs also before we get to the show we have a huge promotion going on right now maps anabolic and the no BS six pack formula combined together for only $59.99 that's it that's less than the price of maps anabolic by itself so it's a huge promotion if you're interested or you just want to sign up head over to maps october.com again that's maps october.com all right here comes the show rock and roll you guys seeing the the the calories in versus calories out like debate oh I'm glad you brought this up I saw is this a thing right now why are they debating I made a comment on Mark Bell's page Mark posted a clip of Andrew Huberman am I saying Huberman am I saying that right yeah Andrew Huberman I think was on a show and I think Greg Duchette I think is how you say the guy's name came on there kind of talking shit and then it caused like this I mean obviously Mark Bell was stirring the pot trying to see who would who and it was about the he made a comment about calories in versus calories out is not the you know is less important I guess because he didn't I don't think he said that it's not important at all but he said it's like it's not as important as everybody makes it out well what's his angle is it more like food quality is he going in that direction there's more there's more of the story just the of course is more to the story but what's happening I'm seeing on social media is that people are saying things like calories in versus calories out doesn't matter which is okay yes of course it does but here's the here's the reason why they say that is because they'll say things like well your hormones will affect how much fat you'll gain and how much fat you'll lose yes because hormones affects the calories out right so if you take a man let's say you get a man who has low testosterone right clinically low testosterone and you give him testosterone and he does nothing else he will get leaner yeah but it's not because calories out and calories in doesn't matter but rather because the higher levels of testosterone has changed the calories out formula it means they're burning more calories the thing that people need to understand is this is a law of physics right so energy cannot be created or destroyed meaning I can't store I can't create extra tissue out of thin air I need energy to do this and I can't burn body fat or burn tissue if I have tons of available calories unless my body is not going to do anything with those calories that which that's not what happens so calories in calories out bottom line that that is extremely important but what you eat your activity levels your stress level affects that formula from a calories out and calories in perspective and then of course the thing that we talk about all time or the psychological effects of your diet right so if I tell a client I used to do this all the time I would tell a client don't worry about how many calories you eat just avoid heavily processed foods and then they would be blown away that they would lose weight but the reason why they lost weight is because they they without realizing the eight they ate less because heavily processed sort of a trick you ended up like reducing your calories and not even really realizing it exactly I hate this conversation I really do it's really the two people that were debating in the situation by the way both are smart enough to know all of this it's literally just taking something out of context so it creates Instagram drama yeah and now two people that are our nuance versus your new yeah exactly it's just like neither one of those guys I do not believe that Greg Dushet or Andrew Huberman do not do not recognize both that both that it's just that something was taken out of context in you know and maybe Andrew said this like short line that said calories in versus calorie out does not matter that much or something like that and it's like okay well what did he say before that what do you say after that like I know that guy is a very intelligent dude I think he understands the law through my name it's plenty well yeah you know so and who loses this whole time yeah the people that's why I fucking hate these conversations because if you really care like if you're in the fitness space and you started your Instagram podcast YouTube whatever your platform was with the intent of I want to help people I truly want to help people then these conversations are fucking terrible yeah because that it does not help people what it does is confuse us people and then divides us into camps oh you're the camp that says calories in cows out doesn't count and you're the camp that says that that's all that matters and then it's like it's me versus you when it's like well no it's not really how it is you know yes there's there's science to support and that's true but there's a lot of nuanced things that matter that people should also focus and think about maybe even focus on more and I think that's the messaging really behind the the smart group of people that are saying calories in versus calories out don't matter I don't think they mean it doesn't matter at all I think it's like you guys are missing all these other things that are really important besides just focusing on your cow well there are people believe it or not there are people that say it doesn't matter it's about managing insulin because insulin encourages fat storage but the fat storage can't happen if your calories out as higher than your calories in it doesn't work that I've had this conversation with clients I actually had a long time ago I remember I it was this was a terrible job on my part but I had this lady to tears because she kept telling me no this is I'm gaining weight this doesn't I knew she was lying on her nutrition and I told her I said listen if you're gaining body fat out of thin air we need to take you to Stanford right now because you've broken the laws of physics and this is just the this would be the greatest breakthrough of modern science and she got really offended and she left study you that was a really bad you know coaching moment on my part but you know like here's another example right building muscle why do studies show that building muscle is one of the most effective ways to be lean is it because the process of building muscle burns a lot of calories no the process of bill if you train to build muscle you're going to burn less calories in that process then if you were doing cardio going for a run for an hour will burn more calories than any muscle building routine you'll do in an hour that's an at that's real muscle building routine but why does the muscle building routine then work so effectively if it's all about calories in versus calories out because the process of building muscle when you have that extra muscle you start to permanently affect the calories outside of that equation and your body just starts to burn more calories that's why it works not because we're circumventing this law of thermodynamics but I agree with you Adam it's like why are we confused like the people who are like you don't have to do barbell yes great example yeah stupid argument yeah okay stop like who are you talking to like because so many people are in fitness consumers and health consumers are watching this and they're just super confused well I don't know I read that it's about carbs I read that it's about you know too much fat and no I you know calories in that doesn't matter someone says it was about hormones and meanwhile people just gain body fat and get unhealthy and do the wrong stuff so we got to remember who we're talking to or at least if you communicate this always preface it you know I always say okay everybody what I'm about to say is nuanced and then you you know I'm gonna explain it in that way so that the average consumer doesn't leave scratching their head going all right I give up was that the post you're referring to or is it a different one well it was there's a lot of them going around I know I there's more than one I know I saw another one too but that was the one that jumped out at me that I saw and I made the comment under there that you know Instagram is the new reality TV it's like you just do click bait stuff to cause drama and arguments we just can't get past this whole tribal two-party system for everything it is that's just how I look at it I mean it's how you sell right yeah it's so you best way this person gets this person you know there's no room for discussion between the nuance it's like it like I just I can't anymore think about it this way I'll use entertainment right when entertainment had a smaller bandwidth before the internet if you made a movie that was about the longest attention span you could you could get you there were many series on TV but they weren't popular like movies so a movie was like two hours long on average you had to have a clear good guy and a clear bad guy it wasn't until series where there's like 10 episodes 15 episodes it wasn't until that became popular where you could be really complex with your characters where you had like a Tony Soprano who was is he a good guy or is he a bad guy I don't know like because humans are complex but we like to put things in categories where it's good bad easy I know what to pick I know isn't that funny and like you find people's heroes and you know in the idolized like even sports heroes anybody like but you could talk to one person that who just loves them but then the other person brings up some kind of dark past or some like you know thing that happened with them and family and just like dude humans are complex beings there's good but there's also not all the way good like there's all it's really how the brain operates right so that means it has to categorize that way exactly it's either it's either your brain has two speeds it's either the fast or slow operating system that it decides and fast is when it's in danger and it needs to get something really really quick that something logical and slow goes the other side and so what we try to do is to fit it into a category really quick so people make quick decisions it's just it's just how evolution and you know it's funny is that nobody by the way is immune to this so I in fact I have an experience this weekend I was we were driving with the kids and a song comes on remember the song it was it was like an EDM song and Ariana Grande is one of the voices on there now she has an incredible voice very powerful incredible octaves reminds me like Mariah Carey like really really good but she is also a moron like I cannot stand the stuff that she said you let him get away with like this nice today or what was that right there hey hey well you know what aren't you happy though I continue I'm sorry hey listen she's very talented as it's out yeah but she's an idiot and when she says stuff she's and so what happens to me because I recognize this because I know some of the stupid stuff that she said when I hear a song and I was actually talking about this with my kids I'm like you know it's really hard to just listen to the music and appreciate because I know this other stuff about her now which what does that change it's still the same voice it's still the same music it was super hilarious I mean it's just and it's getting faster and faster look at the way like you have to market market now like you know we're getting ready to do some stuff with like YouTube and things like that and you have to think about the first like three seconds the time that it takes someone to reach to fast forward your thing you've got to say something or do something compelling enough to get them to go okay let me listen it's just getting crazier man it's yeah man I mean it's the self-selection bias right it's like pulling somebody out of whatever they're looking at on their phone their TV everything is completely directed towards their interests and that's it so you don't get challenged ever anymore and that's what we're dealing with with people like they don't if you get challenged that means you're evil yeah like oh no well that's evil stuff okay hey speaking of like challenging stuff so have you guys I'm sure you guys have heard of squid game by now I brought it up on a previous episode you made fun of me viral oh no my my oldest was like I want to watch squid game I'm like I don't know not appropriate no it's not okay it is not appropriate I tried to get into it I just bad timing for me I'm gonna try again because it's gonna have to read yeah is that's too much at nighttime I watch TV so I don't have to read yeah no it's it's it's really good you know those Korean movies they put out some pretty twisted stuff but I I'm on like episode is it like parasite you say you you said that so parasite was good but I hated the way it ended it was so dark yeah but but squid game is very clever very interesting you do have to suspend a little bit of reality because you think like why would this even but it's really good and my son's been watching it so all the kids are loving it apparently my daughter's in sixth grade she's like my friend said I should watch this I'm like excuse me no you should not be watching this movie now is it design okay so it's a series right and is it kind of like what I told you guys about what I'm noticing with I don't know if I brought this up on air but I know off air we talked about this and you brought this up a long time ago about how media is changing how you know just a decade or so ago like you would never sit and listen or watch something for three and a half hours like Joe Rogan on a podcast or with that but we have this long form of media that's starting to happen I even think that the future of movies are gonna look really different I think movies are gonna become eight-hour movies why not yeah because and this click bait was an example of that it was like an it literally was like a eight to ten hour movie oh yeah you kept telling us that was done in like series so I don't believe that there's a season two or another another part that's coming to it it felt like it was it was it ended but it felt like it was this long and it's it's really smart because if all they have to do is you know writers that are I'm sure like working for Netflix are talented like this where they write it in this way we're like every hour is a cliffhanger yeah so then I I feel like oh my god one more I gotta watch one more and then the I've noticed that yeah with these series even that foundation that new one on Apple love it by the way so far it's really good but they totally had that hook that you know that cliffhanger at the end especially episode two and we're just like are you serious it's almost like what they figured out with Game of Thrones was we're just gonna totally spin you for a loop and you're gonna have to come back to see what the hell you know we put together after that no that's that's obviously with Squid Game because now because the way media is now I don't that would have never reached the popularity that has now I mean it's a Korean film subtitled like when would you do you guys remember the last time I think half of it is what I'm saying is that okay so what makes like click bait what makes Game of Thrones well actually Game of Thrones was separate which by the way though it was kind of hard to follow because it was a weekly thing like partly why I think it's okay is because and they can take so many turns and twists and it can have so many plots going at one time it's cuz you're like binging it binging it one after another like that where you're consistent yeah in the past when you have this week between episodes sometimes it's really hard you have to do like what I forget where we're at and it happened to me watching Game of Thrones by the way because it was broken up by the week like where I had to wait I'd be like oh I know like I went back and watched it was so much better when you like can watch him like yes because there's so many there's so many yeah there's so many things going on but that fits really well for Benz TV right because you can just watch the whole thing and you're not gonna lose track well you know the writer I think was the writer or the creator of Squid Game wrote it and for 10 years was turned down by every studio oh wow so he's had that he had that written how wild is that something they got turned down for that long and now it's like a viral viral wow what a great story though right like that's a great story to share with your kids when they're trying and trying and trying especially if it's something new I think that's the really hard part is if it's an unproven you know a lot of studios don't want to touch something that's not gonna make them immediate box office money and so to have anything original these days really difficult to push through but it's so appreciate it appreciated when you actually see I see I love of course you know I've been an entrepreneur pretty much my whole working career and I love hearing stories like that because that's I think the entrepreneur spirit right is that just keep trying yeah like Colonel Sanders you guys have heard his story right how long he tried to get KFC created and got turned down to there's a lot of those those stories of these entrepreneurs that just got hammered and hammered and hammered and you know their household names now yeah your good year died poor I believe his invention you're right yeah yeah he died I don't want to do that like a lifetime ability and then I mean God who doesn't know about good year tires today you know how crazy well speaking of people like that Tesla obviously that obviously the company Tesla named after you know Nikola Tesla who later on you know he didn't he die like broke and whatever right friends stuff speaking of Tesla Elon Musk did you guys okay you guys know how him and Jeff Bezos have a bit of a rivalry oh yeah it's all competitive did you hear that so I guess they always move one of they always like one will be on top of the other and the rankings and the other one was in terms of the world's richest man right so Musk now world's richest man so do you hear what he's doing he's sending a huge number to sculpture and a silver medal I like him dude I did not see this God see that's how I would be I said it's a Bezos yeah it's a gift yeah like hey congratulations you know bro can I tell you something if I was at that level yeah and I got second place I would appreciate the guy first place fucking I would think it was so awesome like this motherfucker I'm gonna get him back you know I mean I do no way I can't I didn't read this isn't that hilarious yes you're gonna pull me up an article I want to see this I did not know that that just come out recently yeah so I know so I guess they have this rivalry and obviously because the space race happened so I didn't know that they had like I obviously people who are writers and so that I think they try and write that but do they actually truly have one themselves yeah look that's just look at that's literally Elon's like quote I'm sending a giant statue of the digital to to Jeffrey B along with a silver medal I like I called him Jeffrey B hey I'm team I'm team Musk yeah both both obviously you know crazy and you you know just crazy inventors crazy entrepreneurs I saw something interesting my I'm on his team there was there's a service out there I had never heard of before that actually will take your remains so your ashes and then like rocket you into space wow so you just rockets your ashes and they'll just disperse them out there in space I was like dude that is what I'm doing that is really cool you want to be alone in space just what if you blast my dust out in the space yeah I want to be panspermied on top of another planet hey what if what if like an alien spacecraft picks up your DNA yeah and then clones you and then we get tacked by like a million Justin yeah as long as it makes for some awesome science fiction there's a follow-up to your book right there 100% but I guess the the creator of Star Trek was one of those and that they had blasted out in the space so was I right about that foundation is it was it a Lucas films it was done a Lucas film I think yeah I think in terms of producing it yeah I think you're right on that Lucas might have films might be a part of that in their studio yeah just because the yeah the quality and it is is really stellar so far I'm like and they're using a lot of the same vocabulary right I feel like they're you I thought I empire and some of the other I mean Empire they took you know that's just like because there's empires that already exists like the way they used it I felt like it was very Star Wars-esque well because you have Empire you have Dawn and then you have Dusk I think is the other one it's interesting because they're like it's it's this this line of the same ruler and so he just basically gets cloned and he grows up he's like a little kid and then he's the ruler currently and then he's the old version of himself and they all exist together and then the old guy dies you know the young one you know replaces the Empire the Empire guy replaces you know the old guy it's like a cyclical thing can I tell you what annoys me about this hmm that I have to pay for another service to watch this yeah that's the unfortunate article Jackie sent over about the average person on streaming how funny is that here's what's funny about the funny here's what's because people are like oh I thought technology was gonna make us save money okay you got to compare apples to apples we had 30 channels before it cost you nothing to have 30 you could but again we're greedy yeah I want more the average person spends $267 on streaming entertainment service and you but you know what the irony of it is I bet you 90% of the people that switched you know cut cut the cable as they say right did it to save money yeah because it was back back when it for when streaming first started was 150 bucks for satellite usually yeah it was around like 200 something for yeah I was I was actually reduced it substantially but now I'm getting close yeah I haven't I actually haven't gone and like tallied up all of them and we we can kind of do it quickly I mean I have Hulu I have Netflix I have HBO I have Showtime I have epics I have yeah you have all the things oh yeah so I had like any what they get you it's like oh it's only $4.99 more oh that's only $22.99 like I think I only pay for like one or two of them that are like 30 something and above the rest are like $4.99 ads yeah but isn't that for like the first six months no no like awesome like so I think like my ESPN app I want to say is either $4.99 or $6.99 a month my epics I think is 990 month same thing with HPO this is what I appreciate about my wife right because she grew up without a lot of money and so she's very she's very frugal with that kind of stuff so what she did is she's she's so funny she's like hey hey honey I signed up for there's this I guess there's this this channel called Magnolia and they do like home renovations and whatever pretty cool she's like I signed up for it and I get a week for free trial I'll be able to finish the whole series in a week and I'll cancel I'm like babe you're turning me on right now tell me more about all this stuff that you're getting totally she totally did that too and they're I mean they're they're brilliant because they know that they mark it and there's there's all there's always a percentage of people that will actually do it but like the bulk of people will continue on and be more like an asshole like me and forget and then no like months later speaking of service and all that stuff did you guys see how many five-star reviews Magic Spoon has already I saw Doug looking at that 20 over 20,000 five-star reviews yeah for Magic Spoon they're average on reviews they haven't been around a whole long time their average is over 4.8 which is funny because there's a couple people okay just a couple people in our forum that I've seen put a negative comment about Magic Spoon I always fucking go ballistic how can you talk shit about that it doesn't taste exactly like I know it's like yeah it doesn't have the other 40 chemicals that they're allowed to use to make like that for a healthy cereal to taste that amazing in their call the only not and I'll be I mean I'm truthful about every partner we work with and I'll be the first one admit when I think something shitty it sticks to your teeth I mean that's part of the protein yeah it sticks to your teeth a little bit and that's and that can be like a note but when you know how healthy it is and how many grams of protein I'm getting in a serving real easy to look past that yeah it's the one it's the one sponsor that I cannot use on a regular basis because I can't have dairy which is super you know how frustrated I am about that it's so annoying luckily we have other partners that why use everything that our partners send us you know what I'm you know what I'm really liking a lot is the Paleo Valley bone broth I can take I see you again this I can take so much of that protein and have zero negative are you doing that because I see you take that almost every day here now I'll take it three four times a day because it's like water in terms of how it affects my gut I can't do that even with plant protein sometimes if I pushed you just drink it straight like pouring it in like soups or like no no just in water there's nothing in there it's literally bone broth there's no flavor no color no nothing it's just bone broth protein and so I can jack my protein up and have I actually still have I don't think I've even used their their bone broth protein I I'm in love with their beef sticks there's my kids like the beef sticks are I mean if I mean they did good flavors I know you're talking about that protein and stuff like that but I've had so many different healthy beef sticks grass fed beef sticks and nothing no compares to their no I've had them all I've had them all because when I go to the grocery store on a road trip that's always where I reach for at the gas station or whatever Whole Foods them and none of them yeah it doesn't even make sense how good it tastes because all the other grass fed ones I have are all either tough or their flavor sucks like nothing like that hey speaking of interesting companies have you guys I think I'm pronouncing this right have you guys heard of the company I think it's Joby J-O-B-Y maybe Doug can look this up have you guys heard this company so you can invest its company no so you can invest in this company on on the on the market if you want it's Joby aviation okay now the cut the now here's what's crazy by the way an analyst just gave it a huge rating because it's only ten dollars as of the recording of this I mean ten dollars a share this is gonna be a a air taxi company check this out this is gonna be an air taxi it's very quiet it's the only air taxi company that is FAA approved and a huge drone bro and they're so it's the only one the only one that's to that signed with the FAA I believe they have I think over a thousand test flights so any other company that would want to compete with this would have to go through all that just to get there so they're super like ahead of everybody but this is like a they're saying that this is potentially a realistic thing that you'll literally be able to take I could see that an air taxi from San Francisco to LA and get there in like two hours instead of your normal for now I was gonna start by landing on like helicopter pads in terms of in the city or like I think I manage that I think that this because of the way that how small it is that you can land in I think they'll have to have designated areas but you don't need a lot or something you don't need like big spaces to land yeah dude how wild is it what you're gonna start off at like really expensive right because there's no way that we could have as many ubers running around in in in the sky like that going to like you just said from here to San Francisco right so 45 minute car commute airspace to like that's gonna be like challenging as hell it doesn't fly very high so I don't think it will get into normal airspace but you're right but if there's if it's competitive with you know eventually get a bunch in there imagine a hundred of them and now here's the thing with the cost okay let's just think of this right imagine then they go through the process there's a lot of regulations have to go through but so far they're doing pretty good now they get approval now they can operate right I I would bet you so much money that they'd get so many investors to invest in and they would run the red like five years to exist dude this looks awesome I bet you they would run imagine how much that would like start to relieve traffic on the road to yeah so just being able to have that and as an option you would think that that would be now I do I do agree with you I think it'll be more expensive has to be than an uber however I bet you they're gonna want to run in the red for that bet you that's gonna be part of the business plan like we're not gonna try and make any money for the first five years so it'll probably be a lot cheaper than you think and I bet you it'll be cheaper than a plane ticket yeah faster and faster and cheaper yeah I assume you're not gonna go as far as you would yeah I would imagine that it would be more used like what you just said like it be great metropolitan coming from San Jose to San Francisco anytime you know between 6 a.m. and 9 a.m. an hour and a half two hours yeah that's a two hour commute because of traffic and if you could hop on this and on it if it wasn't ridiculously priced I would do it all the time yeah do that instead I would I would never drive to now I wonder then if you get your pilots license or whatever you could have like like a private one yourself well so it's ride-sharing so I think that's it I think what they're gonna have is people who have their licenses yeah who are gonna be contracting oh yeah I think I think that's what I've never even heard of this company how do they even get the capital to build so the reason why I know about this is so you guys know how my cousins and my I have a group I have a text group with with my cousins and a couple friends and they're all in they're all investment people I'm like the only one in my family that isn't into investments I got into fitness right I wanted the big money yeah anyway but they sent this to me because or to into the group because an analyst just gave it a much higher rating because it's only ten dollars a share still risky but I read the article and I kind of looked into it I'm like oh shit this might be crazy but this opens up a whole another world of weirdness like I don't know like you could be are you gonna are you people gonna smuggle things into other places like what's the deal with you know this could open up a whole new can of worms I see it I see a company like Uber buying a company like this so do I let them get the technology up and running prove it get all this stuff they need to and then like the big company comes in and absolutely like they're they're too small as far as I know small of a company for them to actually be the one here's the one downside right if an Uber crashes nobody cares nobody reads about it I'm just uber's crash all the time these things could crash a phone your house yeah well if one of these crashes it's big news and no one's gonna want to take one just one right one crash oh my god you know new flying taxi crashed killed two people nobody's gonna want to take them anymore I mean you said they've done a thousand flights right is that what you said already lights yeah so I mean that's a lot it's pure it's a hundred percent electric so there's no emissions supposed to be good for the environment all that stuff probably isn't a whole lot of sound well that would be another issue no no they made him quiet here's the other thing right so right now there's a pilot if this gets approved and it starts working it's only a matter of time before they become automatic or you know self-driving right this could this think about how this would change the landscape in terms of where people buy their homes where people live all of a sudden all these super remote and then just like fly into office well look okay we live in the Bay Area we live in like you know the San Jose area if you go over the hill to the Santa Cruz area there's some gorgeous places to live there one of the reasons why a lot of people don't buy there is because there's one freeway yep basically to get there and people congested and people on that side of the hill like that because I don't want bunch of people moving over there that'll change all of a sudden I'm like shit I'll live near the over there because it's easy for me to take this flying taxi or whatever we don't want your kind yeah less than ten years what do you think flying no I think well yes with pilots yes I think oh so we and you think we're gonna see automated cars before the flying I do you'll go you think so yeah I do oh see there's so much more red tape for flying than there is for you know what though but I feel like it would be there be an easier transition demand I feel like there'd be an easier transition because there's not there's not a bunch of competition in the air whereas you're gonna have this huge stuff a human cars yeah you're gonna have when we decide to go to there's already self-driving cars doesn't pizza hut or one of those pizza places already have a automated they do they did roll that out it's already happening yeah well it kind of right I mean you have like a pizza like a little pizza go-kart we're gonna have dishwashing robots I'm gonna go there haha you guys might hear some some some ridiculous news yeah how come whenever there's like create like somebody did something bad to their genitals it's always a dude oh yeah every time I read an article yeah about something like that it's always a person so you're ready for this every time so like there's a case report of a man who got his penis stuck inside a plastic bottle you're ready for this for two months to two months two months you just didn't want to go to the doctor and explain his story did not go to the doctor and then of course it got swollen and all that stuff and wait so okay so you stuck in it but did he like was he able to like pee and like what like yeah that explains yourself I have no idea oh maybe he cut a hole at the other end yeah that's I mean they like cut part of the hole off but then what kind of bottle we talking about here like a wide mouth bottle or like a little like Adam wants to know how big is I could fit it in there I'm trying to get a picture cell was it a wide mouth bottle or no but it's funny because every time because you know it's funny those there was like a few episodes ago right there was like a couple articles that were like this so now people are sending me articles of and it's always a man there's never an article about a woman doing something crazy to herself it's always a dude get something stuck up his butt same thing yeah I was gonna say in the ER like I remember talking to some surgeons they're just always like telling hilarious stories about how people slipped and fell and landed on you know like a hot like a Hot Wheels car yeah we're men are just less risk adverse you know I'm saying like we're willing to take those crazy I like how you make it sound like a good thing yeah we're just innovators yeah that's the reason somebody had to figure out if you actually put it in a bottle or not now we know you can't do that look at that this Doug brought up an article talking about it you called it a masturbation game did he win I don't know what was the goal of the game and started to rot after he got in the I didn't get that part I mean I guess it would right you cut it off that long oh yeah relation yeah 45 year old man where in Nepal where's that at Nepal yeah it's over north of India thanks Doug knows Nepalese just knows the world the Himalayas right near he's traveled the most I would say right Doug you probably traveled probably true how many countries have you been to maybe 30 really yeah you might be you might meet Jessica she's been to a lot because she traveled with Cirque so you might actually have her beard 30 countries are yeah what's the crazy what's the weirdest place you've ever been to yeah I don't know I mean I've been to some third world countries have you really yeah in India no I've been to like Cambodia least favorite the least favorite yeah like which one did you like I'll never go back there again hmm that's a good question all California United States boy that's a good question I really don't know the answer to that you can't think of one that was shitty you know Doug Doug is he doesn't bother yeah I mean I found something interesting anywhere I've gone you know the truly the countries I'm least interested in traveling to oftentimes or the more modern ones like the common ones the common ones that people travel yeah I like more variety like different cultures different languages you know unusual things so like Adam likes you know nice hotels nice people who speak English I'm quite the opposite at times even though I can enjoy that as well as mattress good pillows I'm like I was like I was very much like Adam until I got convinced by by my wife to go to Thailand and go to one of those like off islands or whatever Thailand in Thailand's not even that crazy but to me it was and I'm like all right I'll do it what happens I get the worst food poisoning my entire life and almost I had a hundred different not sticking with I'm like babe I told you we should have gone to freaking Maui I wouldn't almost die lava flows yeah you know I guess I I have to I would have to go with the right person with the right mindset to I think to enjoy that stuff like I hated Peru and some people love Peru I hate because it was it's like I didn't know that it was like a third world country where we were at and it was extremely poor food was amazing I heard they have really good food yeah the food was really really good but then there just wasn't much to do I had a buddy that the way he liked to travel was he would literally buy a ticket to go somewhere like that like he'd go to Peru or go to Cambodia with no plans yeah he would land I know people that do that he'd get off the plane and then he would just talk to people and one time he got off and he got this guy to give him a ride to a village he ended up staying at the village the whole time and what do you what do you call those companies that are they're really popular now I forget what they're called but you basically fill fill out a profile and you tell them like this is my budget about these things show up and they send you yes you don't know you find out like the like the morning of where you're going right like they keep it like a complete surprise the entire time squid game I think no I don't know if there's an actual name for those companies but they're like they've been getting more and more popular you know what's brilliant about that business model is that these companies get all your information and then they you probably already pay so they probably charge you and they go fine cheap flights yeah what's the what's the least expensive super exotic criteria that we could totally do we have till the last day no I think it doesn't work that way and I think they ask you like that too like as far as like I mean you have to put your budget in there that you want to be in and if you want you know third world country type of thing but find more culture stuff or do you want to be pampered like those are all part of the questionnaire for them to decide kind of where you go and are you looking it up right now to yeah pack up and go yeah that's it that's one of them for that one yeah yeah I was uh who was I talking to I was talking to someone about raising your kids and you know raising them where they're privileged right they have everything they want everything they need they go to good schools and the conversation was like how do I how do I have give them adversity because what I what I'm afraid of is that they go out into the real world and they're somewhat spoiled um and you know like like Mike I was talking about like my kids my son is in a junior high school he's never seen a fist fight in real life in his entire life never but the time I was a junior I probably seen a hundred and I've been in half of them myself and now is that a good thing not necessarily but the the challenge of it I think you learn from that that kind of stuff because what's going to happen as an adult when he's out and something happens in front of them is he going to even know what how to handle himself right so I was talking to this friend of mine and they said what studies show having your kids volunteer and go overseas to places like you know third world countries where they're building houses or whatever and it teaches them perspective they see like a new world in front of them like okay things are very different in other places isn't that what uh habitat for humanity is isn't that aren't they don't don't they do that I'm not familiar but really no oh yeah they build houses in real countries that's what they do though and then you can volunteer to do that right right yeah it's kind of like the the secular version of like a church mission right because church mission all churches I know do that they do that yeah did you guys ever do anything like that um yeah we did I did it we did a Mexico trip one time I'm sure I feel like we've done that a few times yeah and you went and would build stuff yeah yeah that's and I think it's incredible I think that I think I was already poor enough though I didn't need to go fucking somewhere for personally for me like came to your house actually I'm gonna I did not grow up like your son like I'd seen plenty of fist fights I've seen plenty of electricity out I've seen seen plenty of that you know but you know my parents didn't like see there's a lot worse out here that's what that was for me that's that's how my parents didn't at least you have electricity exactly see look at they're not even eating you got food yesterday you know I'm serious I get it we are privileged that was that I think that was the message where did you go Justin oh yeah we went down to Mexico Haiti uh Mexico it was interesting because we stayed at this place and then like right next to us was this like trench like this canal and you know in the middle of the day when you know the sun started to come up and like everything started to heat up you found out that like that's where all the sewage was and so it was just like a hole was coming in and that was like the wake-up call was like you know like so it was it was gnarly yeah it was a gnarly thing but we built like two houses there and so I was on the team that was like part of that so yeah for me I never did anything like that but because I'm one step removed from my parents that are immigrants you know that I would hear stories and when I would go visit I remember my grandmother's house was like hundreds of years old and I remember talking to my grandfather and he's like oh yeah when you know he was explaining his living situation and when they when he was a kid they lived in one it was one room but it was like cement right so one room and it was him and his seven siblings his mom and his dad and the donkey the donkey they'd bring him inside and they put a sheet between the that's how they broke up the rooms and he's explaining to me like I'm like you know what about bathrooms he laughs like bathrooms we had we had to go outside over here and when I was you know 12 I would go leave for four days and find ways to make money to bring back so the stories would help me you know kind of put things in perspective but yeah my kids have no I mean my stories to my kids are like dumb like hey when I was your son going to do something like that do you have plans for him to do something like that yeah I think I want to there's his senior year I think I'd like to send him somewhere it's a good idea to do something like that yeah I kind of just give him more perspective yeah have him getting a fistfight or something it's just the face of kid to bully him fight a club drive up to some like to some like hard-looking kid yell something out the window push him out the car you'll look son yeah pick him up later oh there's something to be said though about that I tell you like you see enough fights it's cool you go like man you just can't say anything I feel like the generation now feels like you could just mouth off and say whatever online and shit the stuff you see people say and do like on in real life it's upsetting to me yeah you can't do that you can't do that in real life real life you don't know if that other dude's crazy he's not playing with a full deck he could potentially hit you with a bat upside the head also I think you learn how to read a room or read energy like I think when you're around a lot of that you know you could be at a bar or somewhere and you could tell we need to go I could tell that there's you know some stuff happening we're gonna happen soon which I think is in you know very important skill hey real quick I hope you're enjoying the show look if you want to learn more about how to build muscle burn body fat improve your health head over to mind pump free dot com we have a lot of free giveaways that can help you get the body that you want and get the health that you want and the performance that you want again it's mind pump free dot com all right enjoy the rest of the show our first caller is josh from california what's up josh how can we help you oh hey guys thanks for having me shout out to jerry for coordinating uh jerry my uh my questions all around adjusting calories and training while working through an elimination diet a bit of background a regular lifter for about 10 years now um the entire time until about 2019 I was a 60 to 80 mile a week runner as well as seven days and a week in the gym uh 2007 to 2017 I was also a daily smoker so throw that in there uh the last 12 18 months uh training much more of a bodybuilding style high reps low rest periods chasing the burn chasing the pump uh using a mix of split and aesthetic uh I moved in June uh made this switch over to power lift shortly after that been way too long in that high rep phase jumping down to lower rep I'm actually starting week four phase two right now uh been eating fairly consistently around maintenance 2,200 calories a day and then for the last year I've also been dealing with a lot of like gut issues inflammation uh bloating discomfort finally hit a breaking point I reached out to a friend of mine who's a DO uh running a lot of tests uh did some blood work did some food insensitivity and tolerance testing um also did some heavy metal testing uh based on the history of smoking and the high levels of heavy metals in the water where I used to live uh so first thing she's having me doing is work through an elimination diet uh I already eat a diet very heavy in whole foods lots of fruits and vegetables lots of animal protein little to no processed foods no sugary drinks water and coffee is pretty much it uh so taking all that into consideration what would you suggest as far as adjusting calories and adjusting training while working through an elimination diet so I set myself up for the best possible avenue to success yeah no thanks for calling in and by the way you know for people watching you know Josh also sent his question in and I looked at ahead and read some of the stuff there's some details you you didn't uh explain here and I think they're important you're also finishing up an NBA at the moment oh yeah so I work 56 hours a week my full-time job uh three days of those three days a week I commute an hour and a half one way so those three days I really just try to move a little bit some ability work corrective work the four days I'm home are the days that are my foundational days and I also spend my weekends and kind of downtime working on my NBA program wrapping that up it's one course right now so it's not a whole lot of work but it definitely adds to a very high level of admittedly self-induced stress that I carry yeah you also commented that you've got brain fog and that your energy is kind of low and you're noticing it's getting worse and worse um the question did you have you gone through SIBO testing just through for the gut stuff just to get out of that out of the way I have not yet okay I would get tested for SIBO always see if you can rule that out only because it's relatively treatable and it can cause lots of the gut issues that you're experiencing but here's what really becomes evident to me right away just looking at your question hearing you explain your past and what you're currently doing you're doing too much the inflammation that you're noticing in your gut could also be caused by the fact that you're just chronically overtrained and just chronically and that combined with the brain fog and the lack of energy now if if you do have SIBO you could treat that typically antibiotics will do it there's even herbal antimicrobials that have been shown in studies to be just as effective they just take a little longer but if that's being ruled out let's get you you get tested for SIBO you don't have it or you do have it and then you solve it but then you still have these issues um and even if you didn't have those issues can you hear me oh there it is yep you're back even if they can't even if if you know you solve it and you still have these issues whatever you're doing too much man this is a lot of of training you're doing you know power lift plus you're running plus you're trying to compete complete an MBA you're you're working like crazy those drives you know all the things that you're telling me your symptoms scream too much you're just doing way too much so and this is tough because especially for those of us that have been working out for a while uh you know we know what our body's done in the past and you know we can kind of skate by on this much volume and training and we think that's not the issue but you would be surprised just how incredible the body responds sometimes when you go from doing too much to doing the right amount and I would I would go by cutting your your training volume way down especially with the amount of you know work that you're doing and the stress that you're under mass power lifts already a decent amount of volume it's competitive program plus the run it's just it's just too much and you need to cut that down well not even he didn't even ask that he was asking a question related to calories and stuff too which I would actually suggest if you're doing an elimination diet right now you're not concerned really about eating in a surplus or a deficit it's more about when you're when you're hungry feed your feed your body make whole food choices stay within the parameters of the elimination diet don't add any more restrictions uh to that I mean you've already got enough on your plate really the idea of the elimination diet is to look for these these foods that could be causing inflammation or any other issues going on in your gut so there's no there's no real reason for you to now be trying to eat in some sort of a calorie surplus to gain or build it would really be eat to to be satisfied and then you also don't want to be in any sort of a dramatic cut or reduction because that could be the reason why you feel so good is because you're you're low calorie so much and you're not hitting you're not hitting your calorie intake so I would I would eat when you're hungry and feed your body uh when it tells you to just stay within those parameters in regards to talking about your nutrition question and then I agree with Sal you've just you've got a ton of stuff on your plate right now that someone like you I would prefer if you were a client of mine you were running something like maps anabolic I think that that program is more conducive to uh the type of a schedule that you have right now and if you wanted to put some mobility work in there on trigger days I think that would be fine but that's more recuperative than it is getting after it I mean you said you you know in your question you say you've been consistent for 10 plus years and used to run tons and tons of miles would people who know you well like your wife or your girlfriend or friends that have known you for a long time if I were to ask them do you think josh is a fitness fanatic or over does it what do you think they would say uh absolutely would like it was my brother that really convinced me to ditch the bodybuilding six seven days a week training and drop down to three or four yeah so here's the here's the problem or the challenge with with people and I'm like you josh exactly like you I love exercise so much especially the mental and psychological aspects I want to do it all the time the challenge is whenever something is wrong what we tend to do is we tend to look everywhere else so rather than like cutting my workout days down like well maybe it's my diet maybe I need this supplement maybe I need to do this thing with you know for my gut health or maybe I need to do this thing with my sleep and I look at everything else besides the obvious thing that's in front of me because god forbid you know I have to exercise any less but just from reading your question and hearing what you're asking that is like glaring and I can say this because it's not me I'm talking about talking about someone else I'm talking about you and it's to me it seems very obvious you are throw you are too much stress on your body way too much stress you're doing all these things and you're doing an elimination diet at the same time that's yeah trying what does that look like trying to tease out of what the elimination diet cutting out all the cutting out all cheeses cutting out all gluten products all dairy basically all the fun foods have you stripped it down to like one thing and then kind of built you know reintroduced it back from there are you kind of like just taking out an offender you know one by one just starting it I hadn't planned that far ahead yet I was probably going to do just taking one thing out at a time so not taking everything out and then not sure what it is causing the issue but trying to tease out one individual thing or a couple of things that are causing problems yeah I just know that's I mean that's a tough thing to compile all those things on top of you know just to be able to focus on that alone it you know takes a lot of discipline and to be able to run it long enough for you to really even know the difference when you were to reintroduce these types of foods to to be able to pay attention to that so I would you know if that's your goal I would center most your goal around that first identify you know what's really going on and go through the other protocol for SIBO and all those types of things and then kind of get back you know and build on you know the training side a little bit more exclusively I would love to see like a maps anabolic with a carnivore carnivore-esque type of diet so carnivore diet with maybe a few things that you know aren't going to be a problem like maybe rice and maybe certain vegetables that you know that are well cooked like I do that something like that diet wise eat when I'm hungry stay fed and then running something like a maps anabolic that's the direction yeah I follow the guidance of the person you're working with who's an expert on nutrition ask them about SIBO testing but with the workout I would 100 back what Adam's saying in fact I would do the two foundational workouts a week maps anabolic not the three I would go for you okay two foundational workouts a week that's it full body lifting you're gonna you can do your run that's fine keep it run so now you're working out three days a week on any other day you want to be active mobility or yoga or stretching stuff like that all we kind of recovery based type of stuff good walks and don't be surprised Josh if you do this and you get stronger within two weeks okay so that's a good sign if you do this you back out and within two or three weeks you're like oh my gosh I feel so much stronger in the gym you know that you're on the right track but I would do that to begin with you're just there's so much being thrown at your body and it's kind of you're sending you a lot of signals saying that you're doing too much don't keep going and don't wait for a louder signal because louder signals are coming if I'm indeed right and I think I am so I would go and do you have maps anabolic by the way I do actually yeah all right let's go that when I got let's go that route two foundational workouts a week with with your run and then if you're not in our forum we'll let you in the private forum I'd like to just I'd love for you to give us some updates on how everything's going no I am actually perfect I knew I would just be like I don't I wasn't calling to get anything I've got all the programs I'm in the forum been around for a while I knew I knew I recognize your name Josh I've seen you in the forum so yeah when I saw your name okay cool perfect give us some updates of what's going on within within two to four weeks of following this protocol you should start to notice some improvements at least and how you feel I will and if you allow me I gotta shout out my brother real quick no problem he was actually he you know he was on a live Q&A in February with you guys didn't shout me out and a little turd I just wanted to give him a quick shout out hey Spencer all right no problem thanks for calling in Josh hey Josh thanks guys hey y'all have a good day now all right yeah that's the that's the challenge it's like I'll do everything but work out less you know and I know I identify with that I know exactly what that feels like I just recently cut my training down from six days a week which I've done forever down to five and voila the inflammation ahead of my joints started to go away but it's like you don't want to kind of face that but with especially with everything he's doing with their work and the you know all is fighting so much stress internally yeah you got to start really like shaving some of that back and I know it's tough to do when you're so you get so much benefit from moving around all the time and like having a consistent routine and you know to tell somebody that's always a challenge well it seems so counterintuitive when you think about I mean you think exercise you think healthy so when people think like oh I'm not feeling good I got issues oh exercise more do more it'll help me out but yeah when I saw the list of all the things he's got going on I'm like oh man and then on top of that body a break to do a to run a quote-unquote diet is not ideal at a situation like this too like if you're over you're severely overtraining you got high levels of stress and then you're thinking about either calorie restricting or major surplus of calories just not ideal eat when you're eat when you're hungry and satisfied I love the idea of a elimination diet but not doing it with the intent of trying to lose weight or gain weight yeah but to that as far as the health is concerned if people only realize that chronic overtraining is almost as bad for you as not working out I mean you look at the studies on people who are chronic you know that like high like high level athletes like endurance runners their lifespans are not very good because chronic overtraining that oxidative stress on the body not allowing your body to adapt to it it's like getting out in the sun and getting too much sunburn you don't let your body get a tan you burn your skin what you end up with right cancer so you got to train appropriately and that's that's a lesson I also have to you know constantly teach myself but it's easier to see in other people our next caller is Dalton from California hey what's up Dalton how can we help you hey what's up guys good to talk to you I had a couple questions about the maps performance program to give you a little background I've been lifting for a long time and then I recently started following you guys follow anabolic and got a lot of gains from that lagging body parts caught up and now I'm doing maps performance I'm also doing the pre prime and post prime and then yes sorry guys I'm on the road so we stopped at Starbucks to talk to you and I'm also doing the fortification sessions for zone one zone two and I'm also on top of that trying to do no no BS six pack and practicing pull-ups flat bench and squats but my question basically is for maps performance when when the program doesn't specify each side for single arm or unilateral movements should I be doing the given rep range like for both or should I be doing like that total amount of reps okay good good question people ask this all the time yeah so you can do you supposed to do this those amount of reps per side now when I look at the question that you wrote in one of the things that you had said also was it felt like it might be too much for you or feel like you're kind of overdoing it a little bit is that correct it seems like it takes a long time or or is a lot so I was just wondering if I was doing that right yeah you are if you're doing those that you want to do the total reps is that's per side now how is your progress because you're doing a lot of stuff all at once and that that feels like most people would be overtraining sometimes it feels like I am especially when I get a little excited when I'm practicing and I do a little too much and sometimes I come into my foundational days sore so then I have to pull back a little bit but that's that's about it otherwise I feel really good okay if you feel really good then you're doing okay if you see yourself performing in your performance improving then you're doing pretty good but definitely listen to your body and this is just this is for anybody who's listening we write these programs as guidelines they're not hard and fast rules at the end of the day you got to listen to your body because if I train the client with math performance I would modify it according to the person and how their body responded so if something is feels like too much it probably is especially someone like you you sound like you you've worked out for a little while and you're pretty consistent I you don't sound like somebody who's always looking for a reason to do less it sounds like you might be someone who might air on the side of more in which case I say listen to your body if you feel like you're doing too much you probably are yeah and just to kind of clarify just so everybody you know can hear like what our thought process was with you know a higher amount of reps and like sort of the volume being up high in that you know like zone or you know phase two for instance we're trying to introduce a lot of like brand new movements to people and so to be able to practice these movements we wanted to make sure that you know you had an opportunity to basically get a lot of practice with that and so a lot of people have realized that you know that is a substantial amount of volume for something you might not be familiar with whereas somebody that's familiar lunging quite a bit you know it's a piece of cake for them so I've gotten both sort of comments you know in regard to the amount of reps and what that's entailed but honestly we just we we try to prescribe it so it's a way for you to really adapt and and to be able to respond appropriately to multi planes and establish that strength well it's a way it's a way for us to force clients to lighten the load right so we knew by doing like and it's normally the one that I think everybody is always asking about is the lunge matrix yeah the lunge matrix is the one that everybody's like holy shit that's so many reps per side are you sure this is written correct and so we get we get that a lot but is this because to me that sounds like that was just kind of your your main question was you know am I doing it correctly I think you are you're fine I don't know if you were asking what Sal was kind of looting to which is you know maybe too much training volume I think it was just am I doing the program right is there another question that you have in regards to what you're doing right now because it seems like that was a pretty basic question yeah I guess I was just wondering if if I was doing too much and if if I was programming correctly because I've really bought in and tried to do it follow your programs as much as accurately as I can and I've seen good results from that yeah I think and I think Sal said it were if you're seeing progress like if your your pull-ups are getting better your flat bench is getting better you feel like you're getting stronger that's such a great indicator that you're probably not overdoing it you're just fine I think that the fact that you're already aware that some days you come into foundational days you're a little sore and so you adjust them back off I mean I think that's great I think that you get the concept and you understand that that's not a good thing to come in super sore every foundational workout but let me tell you that's inevitable I don't care how many programs I've written how long I've been doing this for I still overreach and have those workouts where I go damn it I did more than I needed to next time I'll back off a little bit and you just get better and better at that the more you practice and the fact that you're aware of that and you're paying attention to that it sounds like you're on the right track man okay so good my other question was I was wondering if it's okay to take a day off to like test strength gains and lift heavy or would you recommend doing that at the end of the program I mean if it's really important to you to see how strong you are you could do that it's not that big of a deal I honestly I think the people who should who should do that or people who are competing in strength type sports where they need to know kind of what their what their limits are so they could train in terms of percentages but honestly it's not that important now if you something you really enjoy and you really want to do it then yeah I would take some time off for testing you know those maxes but ideally you'd want to wait till the end okay sounds great and then I was wondering if you had any recommendations for me to move forward and during anabolic I missed a week because I was sick and then two weeks later on because I was in Hawaii during that time I did maps suspension so I was wondering if I should go back to anabolic or I was considering going to something like power lift or aesthetic the best the best route with the order of the programs is maps anabolic maps performance and then maps aesthetic so if you've already done maps anabolic you're finishing maps performance go into maps aesthetic we power lift would follow that power lift will be good after that or strong would be good after that but I mean we wrote the first three those are like the base foundational programs and we wrote them specifically to be followed that way that would be like an ideal ideal way to follow though so I would go aesthetic if you're kind of trying to figure out what to follow next all right sounds great yeah all right man I have been following your programs and we love it excellent and I've found more consistency and enjoyment out of my programming and working out so I just want to tell you guys that we appreciate you hell yeah man thank you we appreciate you guys do you have maps aesthetic by the way I don't know we'll send that over to you okay thanks guys so I appreciate thank you all right see you guys yeah so rule number one is trust our programs follow the programs trust the programming rule number two break rule number one if your body's telling you otherwise yeah there is no other better coach than the signals that your body will tell you listen to your body you got to listen to your body because I don't care I don't I this is what you do as a trainer when I train clients I have a great idea what I want to do with them and these are people I train regularly so I know what their bodies are doing I will change it on the dime there's always a framework there you know to to utilize but at the same time it changes so much even day to day to where you just really have to listen to what your body's telling you and in terms of intensity volume all those things you got to consider you know what state your body's in he sounds like he's doing great to me yeah I mean it's the stuff that he's doing the choices that he's added it sounds kind of like a lot but it's not like I mean he's he's trying to get better at his bench well the bench is inside the programs right so it's not like he's doing the programs plus he's doing all this extra benching or something and yeah the priming and fortification sessions are designed to complement all programs he's doing the no BS six pack abs which could be a standalone program itself but it also can be integrated into all you replace the core work within your friends so he really I mean and then the fact that he already is aware of times that when he shows up to a foundational day there's a little a little sore from the previous one and he overreach so he backs off I think he's doing great he's just maximizing his maps usage yeah yeah yeah totally our next caller is Lily from California hey Lily how can we help you hi guys thank you so much for taking my call I really appreciate it of course so okay so here's my my question I've been working out since 2016 2015 actually I started to work out because I wanted to lose some weight and I wanted to gain muscle and that when the pandemic hit we started wearing masks at you know in the gyms and stuff and I wouldn't feel good in the gym so I decided to take my workouts you know to do them at home but for since 2015 um 2016 until the pandemic started I had been in a place where we did a lot of cardio tons and tons of cardio everything was every minute on the minute or as many wraps as you know rips as possible so I did like all of those years of of just that you know and kettle work but kettlebell work but everything was fast paced really super fast paced we would sweat a lot and that was it then we went to barbells but in the barbells we would do the same thing it was how many reps can you do in a minute of um you know like uh push-ups or press-ups or you know um anything you name it with the with the barbell we would do it but we would do it at a super fast pace so then somebody told me about you guys and I um I started listening to you guys and I started hearing you guys talk about how uh that was the wrong way to do it because you've never built muscle that way you're kind of just burning it you're kind of just losing it anyway so I started working out and I've got your programs and um I'm happy to say that I have gained some muscle and I have seen differences in my body and I feel a hundred times better than I did when I was doing all that cardio and just exhausting myself and so I want to say thank you for that um so much I um I started doing the weight training the resistance training I am right now at a 49 years old and I'm 126 pounds I'm 5'1 so I'm not you know I'm pretty sure um I did lose some weight uh with the resistance training but it seems like I'm stuck and I'm you know I my question I guess would be uh since I'm in menopause I'm full on menopause okay and I do have um grave disease which makes my metabolism work a little over time so my question is how do I at this stage in my life I I repent that not having uh to I'm not having learned how to do resistance training earlier because I would have loved to start it earlier but now I'm 49 years old and I'm afraid that I'm gonna lose all of my the muscle that I've been working so hard to to to build I want to build muscle but I also want to keep it because I feel like every time I I gain it it just kind of goes down to drain and then I'm working like uphill over that and I'm afraid that um you know that I'm not gonna be able to build um strong muscles or that my bone density um with age is gonna I'm gonna lack bone density so I've been doing the performance maps hits I did the seven-day uh workout that you guys put on language was awesome I loved it and I love every single program that I've done with you guys I'm hooked on it I'm just addicted to it and I started recently maybe about two to three days ago I started maps aesthetics and so I'm wondering if that's the right program for me and I'm right now at 1,300 calories so I kind of been cutting for a while but I don't see like my fat going away Lily Lily let me I you have you we see you have plenty of information for us right now to help you out and the the what I'm excited about this question or to help you and answer here is the irony is the programs that you selected of ours are in the complete backwards order of what I would have you do the map so you gravitated towards the things that are most closely like the way that you've trained in the past you went to the seven-day week you did the maps hit you've did the performance and then the the lightest one of volume of all the ones you did is the maps aesthetic which a perfect place for someone like you would be actually more like anabolic two days a week strength training and trying to build your metabolism backup that's and I'm sure that's where both my partners are going to push you out because looking at every your past your background where your body's at currently right now you need to go you want to go in the complete opposite and you kind of started to go that direction but the programs you're doing or that you've done of ours already are still more volume that I'd want you training I actually want you training less frequently and less volume yeah maps anabolic will blow your mind Lily I'm telling you if you follow maps anabolic do the two foundational workouts do the trigger sessions on the off days and then you can stay active the rest of the days if you want to walk do some stretching that'll be fine as well it'll blow your mind now I do have a question in regards to your your hyperthyroid issue and menopause are you working with a hormone specialist is there someone that you're working with that's kind of controlling this no I'm kind of taking over the counter stuff that my doctor has prescribed for the hyperthyroid I do work with with an endocrinologist and she does have me on some meds to control that because it's been really out of control so she does have me on that but on over the counter hormones you know progesterone yeah yeah so hyperthyroid can be an interesting situation right because it can make your it almost puts your body under a bit more stress yeah now normally you would burn a lot more calories you only have 1300 calories which that in combined with your your hyperthyroid tells me that you've probably beat your body up too much for too long so maps and maps and a ball it's going to be tremendous and it might actually even balance out your thyroid a little bit I know with people in the past that I've worked with hyperthyroid we would put more stress on on their high their thyroid would get even worse now here's the here's the thing I'm going to recommend now I don't know who you're working with and they're an expert which is great we found some really good hormone specialists that will do they'll go over your current protocol and do an assessment for it you don't have to work with them all the time but they will assess what you're currently doing and I've had people go there and come back and say wow they you know they change a few things and I felt a big difference so I'm going to recommend that you go to mphormones.com and just you know inquire and see if an assessment would be beneficial they'll go through your whole protocol they'll do a blood test and see if there's something that they want to change because that's a that's a big deal but as far as the workouts are concerned maps and a ball look all the way two days a week foundational trigger sessions on the off days and if you want to be active during the week I would do walking or stretching or mobility work but no additional workouts and you should see significant changes in your body from doing that so you felt a big difference from going from the crazy cardio to maps hit well it'll be a bigger difference going from what you're doing now to maps and a ball it because I think that's the most appropriate workout for you right now the hardest thing is the mental discipline of knowing that recovery is a massive part of this entire process for you and so to be able to take those trigger session days like in between maps and a ball it's going to be huge because yeah it's it's it's tough you don't want to go too intense with it this is a mistake I made the first time I ran the you know the program myself in taking that as well this is a rubber band workout that I have to go crazy with and no this is really just about you moving and getting active recovery and really being able to you know get that kind of muscle pump and contraction but this is this is to charge you up basically into the next workout that you're going to have you know proceeding that so treat your body like you know like like your friend like you want to make sure that you're recovering fully so that way you know you you get all the benefit of gaining muscle that you're seeking yeah and Lily you know if you really just love the mental effects of exercise and you want to do more because you might want to you might find yourself trigger sessions not enough I want to do something while I'm doing your programs and I'm doing that five days a week and I'm doing it like with the rest periods and I'm like this is like an hour and 30 minutes I'm doing in five days a week yeah yeah no no so maps and a ball you're gonna have way less time in the jam but if you find on those off days you want to do something else I think yin yoga would be amazing for you I I think yoga in general would be great for you but you probably would gravitate towards power yoga don't do that yin yoga the calming slow relaxing kind of aspect that'll have I think a beneficial effect for you you need to move I mean that's that's obvious but make sure it's like restorative focus to that so yes yeah it's that's a that's a good recommendation I would take your recommendation even farther than tell you that I would love to see you do anabolic with two foundational days go through the entire program add the the yoga in there once a week that Sal's talking about and then actually do the program again and that time is when I would allow you to go to three days a week so I'd want you to go all the way through it running the two foundational days and then we'd run it back a second time with you running three foundational days and then after you finish that I would allow you go to maps performance you should see some pretty significant strength gains so that's what you'll notice you'll go through the program and within the first couple weeks you're just getting stronger very good sign if that happens which it probably well wow that's that's because I did you guys hit it on the nail in the head because I did start like with the fastest strongest thing I could so thank you so much for redirecting me because now I'm sure I'm gonna see changes that I'm probably not even expecting to see thank you yeah no problem do you have maps anabolic by the way no we'll send it right over to you thank you thanks guys I really appreciate everything you do for people thanks thank you we appreciate your day yeah bye bye thanks bye bye so it's so great um you know when we do stuff like and I you know I remember when we actually did the seven-day week uh yeah episode like watch all the all the people that shouldn't do this or and one of the things off air we all kind of joked is we all said that you know watch we're we're gonna do this seven-day week and all the people that we probably wouldn't recommend to do it would do it and it's just you are you're it's so hard when you've trained like this right like she has where it's circuit based class right so this is the orange theory f45 crossfit as type of high intensity non-stop that and people love it because they feel amazing after the adrenaline's through the roof and the cortisol gets released and they feel so good afterwards and they stick and they sweat and so they feel like they're so productive and then to take that person and go oh someone let's get maps that she literally went in the reverse order of what I would allow her to do it's like all the the biggest volume highest intensity programs we have when it and there's nothing wrong with her getting to that place but I mean we wrote them with this idea that you start in this on this other end of the spectrum well I'll tell you what I'm really curious about I hope she goes to mphormones.com and gets an assessment because you know you think you go to one hormone doctor that it's going to be the same as going to another one nothing could be further from the truth that you know these places have been trying to get us to work with them for so long we say no to we said no so many times because we see what they do and it's like this doesn't I don't think they're doing things right well there's a huge difference when you go to a place where they really understand how to work with athletes they understand how to work not just with what the numbers are supposed to say but the symptoms not just baseline like finding your way back well it makes a huge right trying to optimize is what I love about ran and quality of life yeah because a general practitioner you know nine times out of ten they're looking at the numbers are just like oh you're not within range you're not dating this isn't any danger bring you back you're not gonna die anytime soon and so there's nothing that we're concerned about as far as danger wise but as far as feeling good and optimizing yourself I mean they don't focus on that at all our next caller is Pierre from Canada hey Pierre how can we help you hi guys so I've been training full body for the last few months and I've seen some growth in my calves for the first time and I've been doing full body two three times a week and I've been doing kind of trick trigger sessions on the off days where I would always do calf raises but now since for the last few months I've also had pain in my left my left foot in the ball of my foot I'm guessing possibly metatarsalgia if I'm pronouncing that correctly which kind of aggravates my foot usually I've been able to do calf raises anyways and just kind of push through the pain but I'm never I've never been able to properly recover and it still kind of hurts every so often so I don't want to have chicken legs and I do want my calves to keep growing so is there something I can do an alternate to calf raises to train my train my calves yeah we first we need to solve this issue because if you just keep pushing through it's going to get worse and worse so there's a couple things you can look at one is to to look and see if you can work on the fascia on the bottom of your foot so cross ball yeah so you can get like a lacrosse ball or a baseball like a hard small ball of some sort and you kind of roll it under your foot especially in the arch of the foot and loosen up kind of the muscles in the fascia there so that's one thing you could do we sell those at minepumpstore.com we have them there okay perfect so so focus on that the second thing I would do is I would work on the articulation of your toes do you have maps prime pro by any chance I do not okay so we have some movements in there we'll send that over to you but like there's toe piano would be a good one just to get the articulation of the toes and then I would work on the tibialis muscle which is the muscle on the shin so rather than doing like a where you lift your heel off the ground what you're doing just standing on your heels and you're lifting the top of your foot off the ground literally working the opposite side of your shin so the calf is on the back the tibialis is on the front and oftentimes not always but oftentimes pain in the foot or in the shin or tends to be an imbalance between the calf and the tibialis so I'll start strengthening the tibialis to see if that makes a difference and then I would lay off calf raises just for a little while or at least not do trigger sessions for the calves to allow that to heal a little bit because it sounds like it's already you know a bit of an issue pier have you um have you played with uh bfr training at all uh bfr training yeah yeah blood flow restriction sorry say again so bfr training blood flow restriction that's what that is no oh okay sorry no I have no I've never tried that before so this this would be this would be a great supplemental thing that I would I would add into what you're doing so uh maybe it is to Sal's point that you've just got overdoing it a little bit and one of the ways you can back off is by backing off with bfr so bfr and we actually have a guide on this so when we send over the prime pro Doug can send over the bfr guide for you also um and it teaches you how to do that you use like uh you know 80% less of the load so there's not a lot of there's not going to be a lot of stress on the feet while you do it and it's going to give a give your calves a massive pump and it will stimulate some growth so it's a great way to compliment my calf training especially if I'm noticing that I'm getting like stuff my shins or my feet are bothering me because I'm probably hitting them so hard too often one of the ways that I can back off with and still train them is to introduce bfr training once or twice a week instead of regular loaded training okay sounds great yeah I'd add that but I definitely think that the the number one place is that lacrosse ball first I've had similar uh I've felt this like what I think you're describing um and one of the ways that I would prime before I start my workout is doing the stuff from prime pro that sal's talking about and then doing the lacrosse ball and rolling your foot over there and I believe we have a youtube video on that I think I've done the youtube video on that one on our mind pup tv yeah so you want to basically work on the muscles of the foot right and just on getting them connected and getting them a little stronger so like there's toe piano is one movement in prime pro short foot is another movement yeah you just want to kind of strengthen the foot a little bit because you're working your cat so you know you think of the foot and you think of it as just an extension of the calf but the foot is covered in muscles on the bottom and you start strengthening the calf muscle but if you have an imbalance with the muscles of the foot then you're going to start to run into some problems most people get pain in the arch of their foot but sometimes you see it in the ball of the foot as well and it's just it's usually just an imbalance and you need to kind of back off and strengthen the foot a little bit before you bet you move back into calf raises okay all right all right man thanks for calling in thank you guys thanks for having me yeah we appreciate it no nobody ever thinks of that right they never think of the the foot or even the hands having tons of muscles right we think of the calves maybe the forearms but you know the i mean if you look at an anatomy picture of the bottom of a foot it is covered in muscle it's completely covered in muscle well you know have you ever seen those sandals too that have the little prongs yeah and so it's just that's just another way that like it shows you how much more you can stimulate the bottom of your feet and get them to respond but then to take that to the next level what we have in prime pro we have so many different movements specifically for the foot and the ankle you know that just need some attention and really to to devote time to that is going to help a lot yeah this screams to me like underdeveloped muscles in your feet and then overdoing your calf raises so waking them up with a cross ball i mean i would love to see the let's see him do some like barefoot training or incorporating that like i don't know what level he's at so i wouldn't go from maybe nothing to all so maybe too much yeah it might be too much so maybe start this like he should start with some barefoot walking around and stuff doing starting to incorporate with barefoot training i think would help him out but i think you saw you hit it on the head with the lacrosse ball and then prime pro stuff i think that i think what he feels right now is he's trying to hit his calves all the time like crazy and he has weak ass feet so that's his limiting factors his feet are weak he has a poor connection there address that get stronger feet and then the calves will come up in the meantime the bfr training is a nice segue as he backs off the the heavy loading all time he could still keep up the frequency with the with the bfr while he also dresses his weak feet right look if you like our information head over to mind pump free dot com we'll let a lot of guides there that can help you build muscle or burn body fat or just improve your health again it's mind pump free dot com you can also find all of us on instagram so justin is at mind pump justin i'm at mind pump sal and adam is at mind pump adam