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Go check them out go to maps fitness products calm Just use the code may special with no space for the discount I was actually talking to Justin about this today this morning. We came in to work out So we came up with this great idea for a topic for a podcast. It's always a great idea. What is your idea? No, no actually Justin actually came up with this idea. Justin you did now. I'm a little nervous. Yeah, no We were happy should be white cheese is the only food The cheese diet now we know here's what happens. So I've really starting to reduce my calories with my food intake And for a couple different reasons one is you know going through a process trying to get real lean to I I'm trying to improve my gut health and the way I do that for my body right like completely eliminate carbohydrates Because I tend to react to them sometimes this because you were saying now your hips were looking bulky Yeah, that's what it was But this morning we're working out and you know, I'm like 30 minutes in he shows up He starts doing his thing and I'm like, oh man. It's such a it's such a mind game for me To to cut calories and stuff because I notice I get weaker obviously you're gonna get weaker, right? When you drop your calories and I said it's so hard and he goes. Oh, yeah, me too You know, he's doing kind of something similar and and so we're like totally lying. Just try to make you feel better. Yeah, right I mean, there's there's there's challenges depending on the kind of person you are, right? Right, so we're talking about this and Justin thought it would be a great idea to talk about Why women in particular should bulk why they should go on a calorie surplus I just feel like nobody talks about that, you know That's something that I just don't see that in mainstream media at all any magazines and any of these like, you know Shape magazines or anything else that's that's out there Really addressing the like the benefits to that for women totally and ironically It's like the number one thing that I'd have to do with almost all of my female clients Right totally totally and the reason for this by the way It's not that women are different than men and so we're saying women should bulk and you know because it's special to them No, no, no, it's because women almost never Try to purposely gain anything at all because they're they're in this blaming this on Media blame this on standards. I blame part of the part partly the fitness industry. That's called always Talking about getting small or getting small or losing weight never talking about the benefits of eating and a calorie surplus So every time I would get a female client I would talk to them. Hey, have you ever tried to you know, eat in a way to gain to gain strength gain muscle Oh my god. No, I'm always ever trying to lose And that's exactly why I would do what I would do Adam is because I would put them on a bulk to try to get Get them to gain muscle and strength and we can talk about all the reasons and the benefits for that But the vast majority of female clients that I ever worked with anytime. They were conscious about their nutrition under eight They under a it was never okay. Let me see if I can speed up my metabolism. Let's see if I can build muscle It was always I'm just gonna eat as little as possible to try and get smaller Well, I think between between the three of us were always trying to kind of pick out those Avatars of like a common client that we just would see all the time And you know, this was just one of those things where I just would always have a female client that the first thing I knew right away is I don't remember the time that they weren't you know They were eating in a surplus let alone like maintenance and not always just trying their best to try and Cut down and then do cardio and just we're consciously Trying to lose weight or maintain what they got.  I love I'm a historian with this kind of stuff. I love looking at old ads and stuff like that Did you guys know that some of the the original supplements that were ever sold to women and we're talking back in the 40s 50s and maybe 60s They actually would advertise to women to gain weight you guys know this no There were weight gain like a pregnancy or something. No to add curves.  Oh really? Yes to add curves We can pull it up I've never seen that these are some of the first ones now after that those decades That's it. It never it was always about weight loss. It was always about being skinny It was always about getting small anything you can connect that to why I think part of it had to do with the this obesity epidemic and this kind of awareness around it and It became this whole thing about getting smaller all about getting small wasn't about curve.  Oh, wow. Yeah, you can see I mean read some of those titles pretty interesting Give me a title. Yeah, I don't know game more weight and tend it Wow Yes crash weight gain and they were advertising to women now back in those days I think the issue if you go back in the 1930s 40s and 50s You know it was a little more scarce It was it was an obesity epidemic, right? And so and a lot of women wanted to look like They had more curves and so it was like you got to eat more or that's very challenging So let's create some supplements around that but it totally changed the result of this And but yes, of course there is an obesity epidemic girls don't have isn't that funny? By the way, if you look at a lot of these old ads, they were definitely not You know politically correct in any way Even for men that were terrible like the subtitle says it takes those extra pounds of solid fresh flesh to bring out your natural curve I didn't know this. Oh, yeah, did you know this Justin? Yeah?  I just thought it was like a one-off though You know, I didn't know it's like a campaign. Yeah. No, I did not I did not know this was ever a thing for women But then since probably the I'd say the the late 60s on It was all about smaller smaller smaller every magazine was about being skinny as possible Yeah, of course it kind of reached a it's peak in the 80s and 90s with the heroin chic You know that they had for the for these models that were just they were very very stick thin and in and so women when we would get Them as clients They almost always anytime they ever tried to do anything with their nutrition So anytime they became conscious of their diet It was about I just need to eat as little as possible And then there was like variations of that right cut all your carbs or cut all the fat That was the first one or have two shakes a day and then a meal that was slim fast That was kind of popular in the in the 80s and 90s But there's a lot of consequences that that happened as a result of this right one of them being women under eight protein like crazy and you would see very little muscle mass and this is a big problem because Muscle is Metabolically active it balances your hormones It makes you feel good and it gives you those curves that you're looking for right But because every time you diet you you go so extreme you end up with very little muscle and a slower metabolism Which makes any kind of being lean unsustainable and exercising low calorie low protein is like the Perfect formula for like slowing the metabolism down totally. I mean it doesn't get it doesn't get worse than that And it's the and it was a completely out of balance and it was the most common thing In fact, one of the most common things that I would hear from the client sent across for me And you know we say we're just first meeting and she would say you know out of I don't really eat bad And they would you know ride out and they're like I swear I only eat you know 1,400 1,500 calories and look at my food choices and let but it's Years and years of low calorie low protein and you're just over a lean body. Yeah over Exercising like crazy and they've just slowed their metabolism down and I tell you one of the hardest things too was you know Here they are saying that and they want to lose maybe 10 15 pounds They're coming to me or whatever or more and then telling them that okay We don't want to lose any weight, you know what they're like. No, that's actually why I'm paying you I'm paying you to lose weight and you're telling me you're not like I'll go hire somebody else That was a major hurdle to try and overcome as a trainer. No, I remember I've told the story many times I love it because it was so effective for me, right? So this was when I managed the 24 hour on Santa Teresa So that's a club that we've all worked in and I used to have a trainer that worked for me a female trainer She was like five one Very fit right? She lifted weights. She wasn't you know muscular, but she looked very fit very sculpted Great shape tone the whole thing and she worked for me And any any time I would get a potential member that would come in that was a woman that would you know I'd give him a tour of the gym, right and I'd show them the cardio I'd show them the classes that show them the weights and they'd say things like I'm not interested in the weights I don't want that. I'm just trying to lose weight. I don't want to touch that whatever Then I'd take him on my office I'd talk about the benefits of building muscle speeding up your metabolism and then I would do this challenge And it was so effective it was like one of the most effective sales techniques of all time because it really proved in if Incredible point and I would say to the person. Okay. Look I'm gonna call in one of my trainers right now and I want you to gain guess her weight And if you can come within five to ten pounds of her weight, I'll give you a free month membership Okay, so I call attention staff so-and-so come to Sal's office in would walk in my female trainer And I'd say how much do you think she weighs now?   Well, you know what's really interesting about that story that you share is that I found that this was actually Just as common within my female trainers So and I don't know I think I've heard you guys tell your stories about your wives But you know we all have wives that were in health and fitness or sports, right? So very you know athletic or health-minded all of us and I know that even when Katrina and I got together I had to increase her calories I mean that was one of the one of the biggest things that we changed about her diet and training and I remember she used to Run all the time that was her method of staying in shape was running long distance and doing the you know Plyometrics and high intensity type of training reducing calories and then when she was off the wagon She'd put on a little bit of body fat and she was just on this cycle all the time But she never ate more than about twenty two hundred calories twenty three hundred calories And I said well, have you ever tried to bulk and she's like bulk?  I mean it was the high intensity interval training. It was the cardio kickboxing It was everything, you know, typically that I would have from clients like like my wife was in that same Kind of rat race where it was just like I always constantly have to burn burn burn calories You know in order to keep it or lose weight and to shed down this body fat And so to take her through a program like anabolic first thing and then put her on a bulk It was a complete shell shock But it was it was so massively beneficial then you know what that produced and in what kind of strength She got as a result of that and then her body actually composition started to change and then Momentum of that really carried her on in a healthy place. Oh, Jessica. She went from eating 1200 calories a day Doing miles of running every single week lots of circuits would gain weight If she any more than that and she used to say like she told me when we first met like oh I'm my body's just wants to gain weight. I have to be very careful. I'm like, let's let's try doing a bulk Let's do a slow bulk and have you lift weights. Well now we're at the point where she's just trips out She's like, this is crazy south. She's like I can eat like crazy.  This is very common for women Your hormones get really thrown off in a negative way. I Have had countless female clients work with me and if I used to work very closely with a Functional medicine practitioner when I used to have my studio and we would work with clients together And I can't tell you how many it's countless female clients who their cycles were Irregular or they would have all these these symptoms of hormone imbalances where they're cold intolerance or heat intolerance Their sleep was off.   That's pro tissue which is traditional resistance training You would see this miraculous changes in their bodies and you know They've done such a great job of aggressively marketing the opposite. Yeah, totally You talk about these three women right now, right all all very educated all in the fields health personal trainer collegiate level athlete Like very smart women. They never received this information married to trainers and still had this challenge So you have to think like and then of course I can't why we're sitting here talking such a great idea Just to go this direction because I cannot remember a single client that this was not an issue It was it would just became common practice with all female clients that no matter what your goal was the first thing That I was going to do with you was to put you on a caloric surplus and build some muscle, right now And by the way, I get this Because I was like this but in the opposite so I was a skinny kid I was a very skinny kid The whole reason why I picked up a weight when I was 14 years old in the first place was because I wanted to build and gain weight so I was the opposite now because of this insecurity and fear of the scale moving in the wrong direction Which for me was down. I was constantly in a bulk always in a bulk I ate everything I possibly could every all calories were good for me and any time I I tried to get a little leaner I had this fear as soon as I saw the scale move one pound down Oh my god, I'm losing muscle. What's going on and I would get this from female clients They would freak out if the scale moved in the other direction even though it was positive weight Or if they felt the shape change like why are my jeans tighter here? I'm like well your quads are growing or your butts growing and they would freak out It's the mind games that you get from that because what you want to see as a woman often times is I don't care I just want to see the scale move down. I've had this happens.   And you took that same total amount of body fat and put it on a 100 pound man The body fat percentage now is 5% right half see what I'm saying So if you lose weight and you lose muscle, let's say you lost 10 pounds Eight of it is muscle two of it is body fat. You're you're 10 pounds lighter on the scale Your body fat just went up you're smaller but flabbier and you have a slower metabolism So some of the benefit so I want to go into some of the benefits That bulks provide and why they're so important especially for people who almost never do them or never intentionally do them I'm so glad you brought up to though how similar this is to your own insecurity because I was the same way and I was a trainer and have I mean That's my profession yet I was just as guilty of allowing my insecurity to drive drive my my bad behaviors when it came to nutrition and exercise It was just like you I was afraid of the scale going the opposite direction of what most these girls are afraid of But the truth is my the best thing and what my body needed more than anything else was to go into a cut And I should go the other direction and so a lot of this is fuel for that I think a big piece is the marketing and the advertising because that's what people do and again marketing always does feed into the insecurities And then it's ourselves being insecure about that, you know, we everybody has one right everyone has a direction They don't want to go. I don't want to get bigger I don't want to get smaller and so that it just seems Counterproductive if you are wanting to get smaller to add calories because inevitably you might see things Right, you might see inches and certain areas go up You might right you might see your arms because you certain also in lifting muscles or you might see your quads get more developed But the shape right you're gonna you're gonna lose body fat and build muscle. It's a total different body composition right there are benefits to gaining Muscle in certain circumstances and there are benefits to losing body fat in certain circumstances and by the way they both oftentimes can Be synergistic so in other words for someone always trying to gain like me What I what helped me a lot later on when I finally figured this out was learning how to get lean Actually helped me build more lean body mass, right? And if you're always trying to get lean, but you never focus on gaining Positive tissue like muscle you're making it very challenging for yourself In fact, if you're listening right now, and this is you this is what your experience has probably been You've probably lost weight many times and gained it back and here's what you're finding each time you try to lose it It's harder than it was the time and hard for it's much harder than it was the time before and this is Because you're probably losing the wrong kind of weight and then when you gain it back it comes back as body fat Yeah, I mean you're less effective in the gym like there's there's something to it that which is something I noticed too by putting so my female clients on a bulk was just their overall attitude energy strength and You know just just enjoyment of being there and going through these workouts was was tremendously different And I just you know to be able to to feel what that is supposed to feel like and to be able to nourish your body when it needs You know the calories You know it is a completely different animal and it's something that I just hope you know that they trust they can go through That it's also super empowering to go into this thing that you might be fearing and then you stick with it And you like okay Let me trust the process and then you see it start to work like I'm not afraid of this anymore Now I can utilize this as a way to get myself healthier and more fit now the obvious first Benefit of doing a bulk okay a bulk by the way is when you're eating more calories than you're burning And we're not talking about just eating a ton of food Obviously, this is that you're eating the right kinds of foods. You're not going crazy with it But you are eating more than you're burning this and you're training in a particular way This fuels muscle growth now. Why is muscle growth such an important thing? Boy, does it make getting lean and staying lean easy if you have by the way most women listening right now if you were to gain 10 pounds of muscle that's a lot of muscle by the way I'm gonna be honest with you most of you won't gain 10 pounds of muscle most of you won't gain 10 pounds of muscle in The year but if you did gain 10 pounds instantly right now if you're listening to podcast and I snap my fingers You can 10 pounds you wouldn't be that much bigger You wouldn't even notice that much with size what you would feel is a lot tighter So you touch yourself and be like man, I'm a lot tighter and then what you'd notice is oh my gosh I'm just getting leaner automatically. Well, it's way faster. That was especially if you did it clean and slow Yes, because if you did it with just a slight surplus like we're not going crazy and just saying I'm gonna eat everything in sight Right, right. You're not gonna just you're not gonna gain 10 pounds necessarily on the scale because what might happen is you might add 5 pounds of muscle along the way and lose 3 pounds of fat That's usually what happens, right? That's usually what happens and that more muscle Obviously speeds up the metabolism. We said that it also feels and looks very good oftentimes when we refer to Like sexy curves what we're talking about is is the sculpt that comes from muscle, right? If you build the muscles of your butt, right, you're you're a hamstring muscle group in the body Yeah, you're you're yeah, and that is that's a good point like when you're doing when we talk on the podcast about the The big bang for your buck exercises your squats and your deadlifts for example the prime movers there are the glutes, right? So that's that's the one of the biggest muscles of the body So if you were to gain 10 pounds of muscle on your body a good chunk of it would go to your butt Your hamstrings some quads maybe some back a little bit of shoulders and what you would notice is you just look More firm you look more sculpted things feel tighter Of course you're stronger you feel more stable and then you have this metabolism now that is roaring It's not it was not You know crazy or it wasn't out of the ordinary for me to take a female client go through this process and Boost their metabolism by 500 calories. Yeah, you might think that's not a lot That's like doing an hour and a half of cardio every day, but you're not yeah Imagine that imagine if you burn 500 more automatic Kelly burn just waking up. Oh, I just burned 500 more calories That's like adding an extra meal in your day now eat the same amount of calories and what ends up happening You're in a fat 500 calorie deficit. You're getting leaner Easier it's much more easy to maintain It's easier to get lean and then when you're there you can eat more food because you have more of this Metabolically active tissue now Why do you have to get in a bolt to do this you have to fuel the muscle that you're trying to build? So if I'm lifting weights can't build from thin air No, it's like it's like giving the the the building plans to a house to a bunch of workers, but no wood Yeah, there's no materials like you have to feed the body once you send the signal such your body has things to work with It's got amino acids and fats and carbohydrates to build this incredible, you know lean body mass That's so desirable that speeds up your metabolism now. This leads to the next point Which is it balances out your hormones now? What do you know people like what does that mean balance out the hormones? Okay, your hormones tend to match your lifestyle because your body's receiving signals from your lifestyle The things that you do and so your hormones will kind of match in a way to adapt to what you're doing So if I'm not getting good sleep if I'm not feeding myself very well, or if I'm eating very little I'm doing tons and tons of cardio lots of stress lots of stress on the body So my stress hormones go up. Why do stress hormones go up like cortisol? They give you energy if I inject you with cortisol right now, you'll notice this boost of energy So cortisol goes up right but because also I'm under this kind of stress my anabolic hormones My pro fertility hormones start to get out of whack and men It's testosterone starts to lower and women you notice a change in Progesterone and estrogen you also notice growth hormone starts to go down a little bit, right now What if I tell my body to build muscle? What if I lift weights or do resistance training and I feed my body? My body's getting a signal that says there's plenty There's plenty out in the world obviously i'm eating more than i'm burning Oh, and i'm sending a signal that says any more muscle We better ramp up the pro muscle hormones and we better balance out those hormones because Now we want to be fertile by the way, that's youth. That's what youthful hormones are like So you notice estrogen Balanced out you notice even in women you'll see a slight rise in testosterone This is a good thing testosterone is important for women like it is in men for women It's obviously much lower, but testosterone is connected to confidence drive libido connected to building muscle and building Growth hormones starts to become uh, you know much more youthful So the process of building muscle with a calorie surplus Balances out hormones often time fact if you go to a functional medicine practitioner And your hormones are all over the place Besides looking at things like sleep and stress and those kinds of things They will almost always have you eat in a slight surplus along with some kind of resistance training to balance it out Well, and another one that you know comes to mind right away that I would always notice as soon as I would Increase their calories is it's amazing like how quick the body respond and says thank you. I needed all that It's so hard. Okay. It's not it's impossible to hit your nutrient targets when you're eating 1300 calories You're not you're going to be missing so many micro and macro nutrients that your body needs And simply putting that client into a surplus All of a sudden the body starts getting all these things that it wasn't getting before And it thanks you immediately and you feel that in your energy levels Yeah, that's a good point because we do have calorie and macro nutrient requirements So calorie obviously one of those are macro nutrient requirements proteins fats Those are essential carbohydrates make up the the difference But then there's a micro nutrient requirements and the easy ones are like your vitamins and minerals for example That b12 iron all those things protein goes up cal all these things that you were lacking in right So if your calories are really low all the time the odds are you're not also getting the micro nutrients You need and I know some people think I'll just take a multivitamin It's not the same now multivitamins can make a difference, but studies will show getting it from food It's way more bioavailable. It makes way more of a difference In the body to get your vitamins and minerals from food Then it because it comes along with these like co-factors and you know food digest in a particular way Your body's evolved to get nutrients from food So you're absolutely right because so the first thing that they tend to notice is like I've got more energy Yeah, I'm not a sleepy or I don't feel as moody or I don't feel as irritable later on in the day or tired later on in the day I feel more hyped and energized which is by the way, this is great when you're when you're working out You're stronger. You feel more stable. Um, it just feels good I used to love getting you know telling having women comment on that They would do this slight bulk and they'd come in and be like I feel great. Yeah, you know, I feel really good One and also I mean, it's an attitude thing too Like it's you don't really notice it because it's something that you probably got adjusted to and you just Have have lived this way for so long and this is sort of your routine And and when you change it up like that you understand that like now I'm feeding my body Everything's getting more close to balance that what that feeling feels like and what that energy level is and it's just all of a sudden There's like a whole new door that just open It's like I can feel like this too And there's ways to cycle that in more To benefit you and then you see the carryover in all aspects of life. You're better at work You're a better wife. You're a better mother and all of a sudden like you're more productive. You get you get better sleep Yeah, all those things start compounding in your day. Yeah, um increased strength is my favorite You notice more performance in the gym and I'll tell you what Uh, obviously guys when I would train guys, of course, we're generalizing by the way But guys are always like I want to get stronger Women would be like, oh, I just want to you know lose weight and getting stronger You know, I guess that's kind of that is changing though. I will say that I've heard more women ask me about getting So I you know why because they're finally experiencing what it feels like like when I would get a female client to get stronger All of a sudden she's like I like this feeling of grabbing and feelings, you know grabbing items It's empowering. I had one client ever forget this this younger woman She was very very slim chronic diet or whatever And I trained her for a little while and never forget she wanted a business trip. She came back She was almost in tears when she told me this because she was petite And she says for the first for the first time in a long time I didn't have to ask somebody to help me put my luggage in the overhead compartment You know when you're getting the plane you put your thing in there and she's short So she had to really reach up tall. She's like I did it myself.  I had a client that would open her own jar Like I don't ask my husband anymore Being strong the little things man. Yeah, it's little things being strong is very it feels very good and secure Incapable and when you bump your calories and do resistance training proper resistance training with it It feels amazing to feel this new sense of strength this physical strength That you have in your body This one is an easy one to sell To women, which is that you'll have sustainable fat loss You know, let me paint the picture of the traditional way that people lose weight and why it's so unsustainable, right? What they do is they're typically They'll do lots of cardio because they're looking at exercise Mainly for its calorie burn. It's like a math equation. Yes. Yes Which form of exercise burns the most calories? Well, it's easy running, right? So okay, so I run And then I'm also going to cut my calories now Here's what happens because you're doing lots of running you don't require lots of strength to do it Your body is trying to get better at running It's actually trying to become a more efficient running machine Which means it needs less muscle and it also needs to burn less calories So that causes you to lose some muscle and it's true studies will show Cardio with diet tends to result in about half the weight lost being muscle half of it being body fat So 10 pounds comes down Five pounds is body fat five pounds is muscle.  So then they get to this place was like, okay I lost the first 10 pounds Nothing's moving anymore. I've totally plateaued So now what I'm gonna do is I'm gonna add another two days of running and then they do it again Now I got to cut my calories any more then they reached their target I lost 30 pounds on the scale not realizing that but I'm eating 800 calories and I'm running on the treadmill seven days I'm doing five days a week of running.  I mean every once in a while I have a glass of wine or every once in a while we eat out dinner But I feel like anytime I do that it sticks to me.  Yeah, they had groups They had two groups of men one group lifted weights or worked out with weights Every single week consistently the other group did three weeks on one week off And I think it was like three or six months It was like it was like a 16 week study or something like that And what they found first off in within the study very predictable the guys that took the week off During the week off They would say a little dip in performance a little dip in strength But at the end of the study at the end of the 16 weeks, I think it was 16 weeks They found that they were pretty similar with the game.   That's what happens when you lift weights But also a faster metabolism. You have this buffer against eating, you know, some of these extra calories In fact, when I when clients have decent muscle and strength and they eat extra calories Sometimes they throw in the extra high calorie day because they went out You know what they often notice a little extra strength in the gym It actually goes to a little more muscle definition right because they have that signal that says I want to build muscle now the the last one which is I think one of my favorite things that would Help my female clients is it would help them break away from the scale number Yeah, it no longer like that is like one of the hardest things now How often did you hear this too? Someone hires you and they say adam. I want to get down to 125 Or I want to get down to 115 or 130. They have a number And you know, I always chuckle because it's like that doesn't matter I said it really doesn't and like no, no, I try it does matter because I remember what I look like At 135 and there's there's so there's such a slave to the scale that they have this idea of their their body image with A number and once you show them that you can completely change their body composition at their current weight Where they're currently at right now or not really moving weight or maybe even going up a little bit It completely shatters that paradise even just gaining healthy weight That's why I love this so much because you know There's there's a lot that like we may criticize in terms of like some of the market marketing tactics Based off of like what the current culture is kind of promoting So we've seen this drastic shift of you know, the the models that were basically starving themselves to now You know, we're looking at other models that are you know, maybe in an unhealthy weight situation But they're loving themselves and so that's sort of the underlying message Well, you know what we need to start looking for are Healthy ways to increase weight and and in what that looks like and what it what it looks like building muscle And something that's actually beneficial to you that actually is going to give you really good body composition But you may you may keep the same way or you may actually gain a little bit of weight and that's really healthy Yeah, and in the main ways I used to I used to love seeing this because you would see their body image improved dramatically because They start to get over their fear of the scale may be going up Right, or they like you said adam they've now broken the chains to the scale In fact, there were some there were oftentimes there's something I would have to do I'd say probably One fourth of the time at least Is I would tell a female client because we they would struggle with this and we'd go back and forth and I'd train for a Well, are you sure Sal like at the scale? I'm up a pound or I saw go up two pounds or whatever And I'd say okay. Here's what we're gonna do.    That's it. I'm off the diet and then they you know Instead of having a one cookie or a slice of pizza it goes in the opposite direction Well, when you have this more bought this positive body image where you don't really fear the extra calories or whatever You're not in that position then when you do go out with your friends you enjoy a slice of pizza But you don't find yourself going in the opposite direction because you're rebelling against this You know tyrannical version of yourself that was always having you Eat in this calorie deficit all the time So it makes a very very positive impact on your body image If you're fearful of ever eating in a calorie surplus if you do it and you build muscle with it You'll start to develop this better in this better connection to it And I want to share this I used to share this story with my clients And I feel like somebody needs to hear this that's that's listening or watching this right now So if you're somebody who uh needs to or wants to lose weight So you know whatever number 30 40 50 pounds or even 15 pounds doesn't matter And you're getting ready to start your your weight loss or fat loss journey And you're just getting really started and let's take two two two scenarios same Basically same goals same way this person needs to lose 30 pounds These two people need to lose 30 pounds and we have two different scenarios right here as far as a client That's listening to me or not client one At the end of the month has lost 10 pounds Okay, they maybe they've reduced their calories or they ate consistently and then they've they've lost 10 pounds Then I have the other client who hasn't lost any weight Now a lot of times the client would go. Oh my god the client that lost 10 pounds has had more success And the opposite is true when you first start off training No matter how big know how big big the number is 30 50 100 pounds You need to lose that initial month I do not want to see weight come off the scale if you have not been strength training at all And we start to follow a meal plan and we start strength training I do not want to see the scale to go down And if you were my client and I saw that after week one that we dropped two or three pounds You're bumping the colors. I'm bumping your calories And then if the following week you drop another pound or so I'm bumping the calories again I actually want to find a place where I know you're not losing yet because the main goal when we first start Is to build this metabolism up I want to build a roaring metabolism because I know whether it's 15 pounds or 100 pounds that we need to lose I want that metabolism working for us and I don't want the whole process working against the metabolism So keep that in mind because that's really hard for it was really hard for my clients to wrap their brain around that When they hire me Tell me they want to lose a bunch of weight And then I'm telling them that I don't want to see any weight loss at the beginning And if we do see weight loss that's a signal to me as a coach that I need to increase calories You know, it's funny is that I never worked With you guys specifically in gyms, right? We knew of each other We don't but we all came to the same conclusion I would I would tell my clients the exact same thing towards it And it took me a while to figure that out, by the way For the first half of my career was about just getting the scale to move down But then later on I realized exactly what you did. It's like, okay Here's what's happening with people. They're losing weight and then they all gain it back And we're in this crappy situation. And so I figured out the same thing Let's keep you from losing weight initially Boost your metabolism Create this fat burning machinery to get hotter in your body And then later and then when we start to lose weight, it's much more easy to sustain Well, and that's really a shift in in the confidence in who you are as a trainer because What used to cause me to do the same thing too was wanting to keep my client That's right. Give them what they what they think they want Yeah, I'm afraid that I'm going to lose them and I knew and I'd tell you what I guarantee anybody who hires me that needs to lose any amount of weight I can get you to lose weight in the first 30 days. That's simple I just need to find out where you're currently at calorie-wise restrict calories Get you moving more than what you were for done and you will lose weight. That's a fact The problem is I know that 99.9% of those people that go on that path are going to fail eventually Whether they get to their goal initially because they have the discipline to keep starting themselves and moving like crazy Ultimately long term that client will fail The one that will succeed long term and forever may take a little bit longer Because we take the time to build the metabolism focus on strength focus on increasing calories But that is the client that has the most chance for long term success Totally. Okay. So adam, I want to I want you to go through kind of how you would typically have a woman bulk You know how you would have her bumper calories now for me It was the range was between 100 to depending on the client 400 calories over what they were eating to what they were eating when they saw me So they would track their food I'd see their calories and then I'd bump it Let's say 200 calories of course in combination with traditional resistance training And that would be how I would do a bulk was how was yours? So that would so that would normally be it I want to I would no cardio. So that's I wouldn't let them do cardio yet. So walking's fine, right? So if we want to create movement I'm on they're on a three day a week type of strength but a strength training program And you're right the numbers somewhere in there, but really the way we our eye would focus on it would be We are monitoring weight. I want to see it and that and I would say don't listen I want you to to check in on the scale for me because I'm what I'm watching is I don't want to see it Dramatically go any direction. I kind of want to hover right where you're at because I know if you weren't strength training before We weren't following what you were eating and now I am paying attention what you're eating and we now are including extra strength training I know that your body is sending a signal to build muscle And if we are dropping in calories, we may not be building muscle We may just be burning calories and losing weight and that's not the goal of a strength training right now My goal is to build muscle on you So I'm watching week by week and I'm adjusting calories up or down based off of the way the scale moves And typically it fell in that range 100 to 400 calories Yeah, now the next thing would be that would be important was hit your protein targets, right? You got a increasing protein. Yeah, and and I would always aim for about, you know anywhere between 60 percent Or 100 percent of their body weight and protein what I mean by that is if you're 120 pounds I'm looking at, you know 75 grams of protein at the minimum up as high as 120 grams protein And with all so long as it falls within those calories I I love targeting one to one and the reason why I like targeting one to one is I know that sometimes they're going to miss And if they miss and they're a little lower, that's a good point It's not a big deal, right? And and so I just and it's also easy to calculate you tell a client Six, you know 0.6 or 0.8 grams per pound of body weight They're going uh, what's the math on that or if they have to if you do the real formula Like all of our books would it would be based off a lean body mass Which now they got to do all this crazy math. I'd be like listen, we weigh this much This is a goal try and target one to one if you fall a little short not a big deal That's kind of the number we want to be at we don't need to go anything beyond that We're not getting any extra benefits and just focusing on that Honestly, I really didn't put a lot of energy and focus on the other foods yet at the very beginning It was like let's hit your calories and protein. That's right calories and protein Let's not let the scale move up or down too much And let's strength train and like no cardio walking is fine and moving. That's good That's all a drastic shift for for a lot of people. Oh, yeah. Yeah And then here's the signs that you're looking for Strength in the gym. That's got to be the biggest one. Like am I stronger? Do I have more energy? Do I feel more vibrant sleeping better all the benefits? You've been talking about that's right I mean, that's what you're looking for you're looking for all the benefits that we've been talking about You're asking those questions. How does your hair feel? How's your skin feel? How's your sleep been? How's your mood? How's your libido like all these energy strength in the gym performance like How are all these things going mood like you touched on all these things? I'm asking because I know those are all the benefits of being in a caloric surplus and strength training And as long as we're checking those boxes off We're hovering about the same way now the hardest part and where the coaching comes in or where your job Where you really got paid the big bucks for is to help them get past that mental hurt Totally a hundred percent. That's it a hundred percent because you don't want to see this You want to see the scale move down or you don't you want to see this You don't want to see the scale move up a little bit or whatever So that's a hundred percent. So when you're doing this, you got to trust the process Pay attention to the fact that you feel all those amazing benefits Pay attention to the fact that you're stronger in the gym Pay attention to the fact that you can now start to eat more and the scale isn't moving at all That's really cool and I'm eating three or more calories a day But I didn't gain any weight like this is and I'm stronger This is pretty cool like pay attention to those things trust the process And I would say, you know on average most women should probably go through a bulk at least once a year If not at least two or three times a year, you know for like at least a month or two months Just to get these these incredible benefits and hiring a good coach that understands these concepts You know is just another good thing for accountability and just because to Reiterate that you're doing the right thing. I think there just needs to be a lot of conversations It takes a lot of times for for for people to feel comfortable with this approach So the next thing that I think that somebody who's listening right now that's okay. You sold me you sold me I'm gonna try and do this But where do I start I have no idea where my calories and that's why we have the macro calculator That's right And what I want the person that goes to this the website to go to use the macro Do not get married to that either. It's just a good. It's an estimate. That's right Is it was it maps macro.com?  I promise you are changing your body composition I would say the best workout programs that we have specifically for this maps anabolic is Got to be up there map strong would probably be a good another good program. Yeah map strong is who I would Okay, if you are relatively new either relatively new or you've been off your gym consistently I'm putting you in maps anabolic if you're actually very consistent with your lifting and you're listening to this message But you've never really gone on a bulk. I would love to transition you into something like strong with the same advice Perfect. So there you go. That's why you should bulk Especially if you're a woman and you fall in the categories of the things that we talked about Look, if you like our content, you got to head over to mind pump free.com We have so many free things that you can download and get from us great information Again mind pump free.com. You can also find all of us on instagram So you can find Justin at mind pump Justin me at mind pump sal and adam at mind pump adam Self image is am I a person worthy of being taken care of?  I have some good qualities to me I'm not a bad person body image is Just objective. I look in the mirror. I'm short.


I'm going to talk about microkernel related stuff, but I'm going to introduce our project which was inspired, which started with the inspiration of the microkernel stuff. So I'm Hajime from Japan, and I'm going to talk about why we started this project. So as you might know when you are familiar with this, there are plenty of the projects that is trying to emulate or mimic the Linux kernel behavior in the different shape of the software. Like Microsoft invented the drawbridge project, which was started as a library operating system. But they are now forming another software which is called Windows subsystem for Linux, which tried to emulate Linux binary executable on top of the Windows operating system without any hypervisor technologies. And Google also tried to introduce another project which is called the G-Visor. This is kind of a sandbox for the container environment which emulates the Linux kernel feature in the user space, in Go languages. And another academic project like Graphen also offer similar facilities. They provide the Linux compatibility layer in the various operating systems as the drawbridge project has been doing. So they offer the Linux binary compatibility in various operating systems, not only for the Linux, but also Windows, Mac OS, and the BSD staff, BSD family, as well as the different execution environments like Inter-SGX extension. And the final project I mentioned here is NOAA, which is another compatibility layer project running Linux application on Mac OS. So those are very similar. The internals of the implementation design really looks like very similar. But the compatibility that they can achieve is always incomplete. Some of the system calls are missing always. And they result in different directions in order to provide Linux facilities. For example, the Microsoft of the Windows subsystem for Linux is now has a version number two, which they try to shift the architecture from this library operating system based one into the hypervisor based one, which I think they give up to emulate this kind of Linux emulation in this user space implementation. But our motivation in this project in our Linux kernel library project is we don't want to rewrite the Linux kernel twice or three times or forever. Because the Linux kernel is written in C and that your program or our program may also be written in C program. Even though you are using different program languages, you can use the C, you can call the C function from your language runtime. So our motivation is why not reuse this Linux kernel source code in a different shape as a reusable library? So this motivation is quite similar to the guy from the NetPSD kernel, which introduced any kernel architecture in the Monolish kernel. So this slide shows the brief overview of what the LKL or Linux kernel library looks like. So our library, our code will be generating a library, which can be shared or which can be linkable from the program, external programs. So the implementation of the LKL is taking a similar approach as the user model Linux does, which creates a new architecture directly inside the Linux kernel source tree. But this architecture is totally hardware-independent. We are trying to outsource all the hardware-dependent code inside the architecture code into the different ones which are described in the bottom part of this architecture. And by taking this design, the Linux kernel code can be executable in the various environments. So far, we have experienced this Linux kernel code on the Linux user space without any kernel interaction. And we can also use this library on Windows operating system, FreeBSD and the Android user space application. And some of them are playing with this code in the UEFI bootloader. And some of them are also playing with using this portion as a unique kernel. So if you look at this program as a user space network stack, because you can use this library, which contains the TCP implementation inside the library, the socket program can call this library without interacting with the kernel. So there are plenty of the user space network projects, which I listed in part of all of the project. So most of them are trying to achieve the higher high-speed performance with the user space execution because they can eliminate the context switch overhead between the user and the kernel mode interaction. But they usually suffer from the application interfaces because they use their own interface for the application. Some of them provide the project-stayer compatibility for this kind of user space network stack. But it's not always complete. It's not always complete like some of them that lacks the ePoll support for the library. But our goal should be identical to what Linux can do. So both tools should be the same in our motivation. So the internal of the architecture is, as I mentioned, we are trying to create the newly introduced architecture inside the Linux kernel 3 by eliminating hardware or underlying layer dependency inside this architecture. And the outsourced portion of this architecture, like accessing the hardware resources like a clock, memory, or process scheduling, these kind of detailed information should be contained inside this host environment, which can solve all the underlying layer dependency inside this hosting environment. So this part should be very portable inside the Linux kernel 3. And another goal of this project is we don't want to try to modify this gray part, not only the kernel part, but also the application code should be usable as is. So because we decided to provide the API to the application, but this low format of API is not compatible to the standard library implementation. So the first part of the host backend is located under the newly introduced architecture, which tries to unify the interface between across the different environment. So host environment has a different implementation. Like we currently have a project interface and a Windows operating system interface, as well as the bridge implementation of the Ramp HyperCode, which can be expand and support this of the underlying layer. And in order to communicate this library with this external component, we provided the virtual device layer, virtual device implementation inside this host environment. And it exposes as a BAT-IO interface so that the Linux kernel code can use the driver implementation of the BAT-IO. So we have implemented block devices, implementations, as well as the network interface implementation. And we also have experimentally implemented the BAT-IO BAT file system implementation, which can be exposed as a 9p file system to the driver layer. So this can be almost explained in the previous slide, but the second component is a CPU-independent architecture implementation inside the Linux kernel 3. And the third component is application interface, which is located on top of the kernel implementation. So with LKL, it exposes our own system code API, which is called LKL SystemCodes. But this system code is not compatible, as I mentioned before. So we provided the various way to access this interface from the application. So the first API is the LKL SystemCode low API. So if you have an application, and if you want to use LKL, you have to rewrite the system code part of your application by replacing the symbols from the socket to the LKL prefix one. So this API is slightly defined from the typical standard projects API. Because this is an entry point of the Linux kernel. So the error number and the return values are slightly defined from the projects API. So another interface that we provided right now is the so-called hijack library, which is basically based on the dynamic translation on the runtime by LD preload. So if you have a project API application, and you don't want to rewrite the application, or you don't want to rebuild your application, your binary can be translated with this additional library. But it has a limitation that some of the standard library implementation makes some of the symbols invisible from the application side. So you cannot realize such a symbol. So in that case, your application may not work well. So another API is our own standard libc implementation. Right now, we use the muscle libc as a standard library implementation. And we call it this muscle libc as to be able to use the LKL from the user space codes. So I'm going to share you some of the use cases that we use with this Linux kernel library. Because this is library. If nobody uses this library, this software is useless. So I'm going to present our known use cases. But I wish you to have more expanded use cases if you have a nice idea. So the first typical use case is to mount a disk image without root privileges. So some of the operating system has an experimental implementation of the file system in user space. Like if you have an EXT4 file system image for the virtual machine, and if you want to modify these images on the foreign operating system like a Windows operating system, you may have to use such an alternative implementation of the EXT4, which may not cover the complete specification of the EXT4. Or you have to use the virtual machine and boot the Linux OS and mount the disk image and rewrite or modify the contents of the disk images. But you don't have to do such a complicated stuff. You can just use this library as a Windows application and modify it inside your user space program. So you can now modify the beta FS contents of the file system images in the different operating system. So another use case is trying to introduce the kernel feature in the very restricted environment, which you don't have the freedom to decompose the kernel space implementation. So this is an example of the introduction of the multiple TCP implementation on the Android phone. By the way, the MPTCP is already upstream in the previous week and we don't have to do such stuff right now, but this is a snapshot of the two years ago, I guess. And at that time, we don't have much participate support, but we can do it because we have a user space implementation of the Linux card on the Android phone. So another toy implementation is a Unix pipe as a network interface card. So if you have three different or two different programs using LKL, and each of the program has a network stack implementation. And if you write the packets generated by this kernel into the console, and if the next program receives this packet via pipe as a received channel of the network interface card, you can do something, I don't know. So if you want to make an access control by this pipe communication, you can use the grep command in order to filter the specific payload of the packet with the grep command argument. And if you want to duplicate the generated packet into some external program like TCP dump, you can do with the T command by mirroring the packet into the different processes. That's almost it. And another example is trying to convert the Linux kernel code into the JavaScript program. Since last year, I guess, Linux kernel can be built with LLVM, and LLVM can generate the JavaScript code with additional tricks. You can then Linux kernel code without any emulation like JS Linux does. But you can directly invoke the Linux kernel code in the browser. So this is the initialization task of the Linux kernel in the C code. This code will be translated as like this, which is with the... This is automatically generated by the end script on source. And you can run the Linux kernel code on the browser. So another use case is running the Linux binary code on the different operating system. So this demo is actually running on the macOS with the engines implementation with providing these contents of the slides. So we have implemented the OCI runtime implementation, which coordinates the invocation of the Linux kernel library, and try to communicate or interact with the container engine. So we currently only tested with the container D implementation, as well as our own crafted Docker D implementation, which is running on the Darwin without any virtualization. So this is the... This is running Docker demo, and this is not connected to the Linux host. But running inside of this Macbook, natively.  And it is running the Linux boot kernel load with main call of the engines implementation. We actually need an additional configuration, but it's not how do I show... So there's also some folks who is also using LKL in order to test a file system implementation with their own implemented fuzzer. I have not involved this project, so if you are interested in, you can try to look at their paper, which is listed in the slides. So there is another implementation using an approximation, but I'm running out of time, so I'll skip this one. So we also try to expand the underlying layer facility in order to integrate other implementation, like a solo file implementation. We have also started the upstreaming this code into the Linux mainline. So we actually tried to upstream several times in the past. But now we have suggestions from the maintenance, which we should work together with the user-mode Linux. So we are trying to integrate this code into the user-mode Linux implementation as a different execution mode with the library. So that's almost it. So if you have a program and if you can link this library as a link flag, you may, I wish you will have another benefit that you cannot see in the past. Thanks so much, thanks so much for your attention and I'm happy to take a question. Questions? Yes, please. I didn't bring the performance results today, but the characteristics of the performance is almost similar to the user-space network stuff, which we can eliminate user-space kernel interaction. So we will have a benefit of the user-space execution, like what DPDK guys can do. Thank you.


I'm excited to be here with Tyson Sharp. And we're gonna be talking about using a Facebook group effectively to actually grow a free community that can then turn into clients. Anyway, before I go on, there's gonna be a lot of great stuff shared in this episode, but I wanted to just, first of all, say hi to you Tyson, thank you for being here. Thanks for inviting me. Yeah. I'm happy to see what comes about. Totally. Yeah, so let me share your official bio, I guess, with the folks first, and then we'll get into this conversation. So Tyson's the creator of the online community called the Serving Circle, which is what we're gonna talk about today. It's a tribe of spiritual entrepreneurs who find creative and heartfelt ways to collaborate and to grow together. And Tyson, you've been doing, you've been serving spiritual entrepreneurs since 2016. Coaches and healers as well. You've had, you're helping them create more reach and impact and income by integrating both their spirituality as well as profitable business strategies. And you have a podcast yourself, Tyson, which I recommend folks check out. It's called Awaken Your Business. And it's about elevating the consciousness of the planet through spiritual business success. Great, great. So, Tyson, for a long time, I have talked people away from creating free Facebook groups. So let me put it out there right now. And I just, all the time people are always saying, oh, I've heard a great strategy on Facebook is to make a Facebook group free and then invite a bunch of people so that you can sell to them or at least have a presence in their newsfeed. And I keep talking to people away from that because I'm like, oh, it's so much work and it usually doesn't work and why don't you run Facebook ads instead until I met you and saw what you're doing in the serving circle. And I thought that it was a much better model than I've seen elsewhere. So that's why I am now revising my recommendations to people saying don't create a free Facebook group unless you're gonna do it something like what Tyson Stark was doing over at the serving circle. So Tyson, tell us, why do you think that the serving circle was different than a lot of free Facebook groups? Well, I think exactly what you're talking about is the intent behind it is more than strategy. So the intent is more than just, hey, let's build the Facebook group as a means to an end, right? As, hey, build a Facebook group so you can invite people so they can be aware of your contents then therefore you have warm leads to sell your paid programs. I saw it as, I see it as very different, my intent's very different, it didn't used to be but that's why I think there's so much more, there's so much more behind a certain strategy if it's going to succeed or not. We all know Facebook groups that are dead. We all know podcasts that aren't doing well. We all know YouTube channels that aren't getting any views but we also know all of those that are doing well and sometimes it can come down to someone using the right strategy. I find when it comes to people who are on their personal journey, on their spiritual journey, the intention is so important. So I don't, I never see it as a, hey, let's just build this free Facebook group as a strategy because that's part of my funnel, it's part of my lead generation, it's part of my value ladder. I never really see it as that. I always wake up and I'm blessed to have in my community heartfelt like-minded people who I have the privilege of serving and I think to give you an indication of why that is, I ask everyone, okay, what's the highest, what's the value that you get out of the serving set because it's growing immensely and I have hundreds of people joining each month. There's more than 2,000 members now and I will put the link of course in the episode notes below so folks can check it out themselves. Yeah. Well, one of the, I always ask for feedback for people who are joining the collaborative calls and enjoying the content, meeting one another, they always say it's the energy. The 90, I shouldn't say always, 90%, 95% of the time, people say it's the energy, it's the energy of the group, it's the energy of the content and the teachings and so that's why I feel it goes well beyond the strategy itself and when they can feel that energy, they can feel the intent, that's when they start getting the real value and they can start and a lot of it grows because they invite their friends and it grows organically and it grows naturally and it's just an absolute pleasure for me to be able to have people welcome their friends into this family and it's my intent and my pleasure to just have them thank that person for welcoming them. So that's really my intent, I think that's what's different. Yeah, so awesome. So tell us a few things. So there's a lot that happens in the serving circle. Tell us like, I don't know if you could pick out three things that you most find impactful for the members. I know there are certain events, there are certain like rhythms every week that you allow people to promote themselves during a 24-hour period or there are certain activities, I guess you might say. What are three of the most impactful activities that members have most appreciated? Yeah, I mean there's, I'm always asking myself the question of how do I add more value? So always giving and getting feedback by what people are struggling with and obviously the core marketing questions, right? So what they're struggling with, what they really wanna achieve and it's up to me to be creative, resourceful, fun, playful about how to add value in that manner. So what I found was I started doing things like collaborative calls. So we jump on each week and members can jump on Zoom and they can share what they're all about but they can also share who people can connect them with and how it can help most. Do they look into jump on podcasts? Do they look into do service exchanges? Are they looking to do collaborations for audience sharing? Like whatever it may be there's, and people are getting so much value from that. We'll have 30, 40, sometimes 50, lately we've been 50 people join each week and just loving the energy of meeting other spiritual entrepreneurs and being in the space of selfless service. So people are getting a lot of value from that. I also provide a free, it's a complimentary program I call Spirit in Business and in that it's basically a module that they get where they learn how to create all the inner shifts necessary to create a consistent flow of clients and it's a complete course in and of itself. There's no real upsell or marketing in there. All I ask is that if you do create this massive shift and change that you introduce the program to someone who may also enjoy similar benefit. And also we also have plenty of ways in which people can connect with one another and all that and one of the ways is through the directory. It's quite new that I created a directory where people can look up everyone else in the serving circle, see who aligns and have their contact information to reach out and build those collaborations. So those are the three things that most people are excited about they're getting the most benefit from and what I'm hoping will expand. Yeah, this is awesome. So I wanna talk a bit more about the weekly collaboration. It's weekly, right? Is that right? Yes. Yeah, so the weekly collaboration call that you do for members of the serving circle. And again, I just wanna mention at this time the serving circle is free to join. I always say at this time there's more in the future. But if you're listening to this chances are the serving circle is free to join. And Tyson, you personally, right? Host a collaboration call every week. And I've seen clips of it in the serving circle where it's on Zoom and the energy is really nice. People come together or they introduce but basically it's like how can I help and what kind of help do I need kind of thing, right? And you even clip out certain aspects of the recording later to kind of highlight within the serving circle Facebook group which is really nice thing for you to do. But tell us, well, maybe you could share with us like what's the format of that call and why do you think it works well or what aspects of it do you think it works well? Yeah, the format is always chopping and changing. I'm always- Okay, sure. Maybe share with us. What did you do before that you've decided to change? Yeah, I mean, there's been a few iterations in the last couple of years. Because it used to be we jump on as 12 people and so we all get to go around, we all get to share and we all get to have some in-depth conversations. I think a few weeks ago there was 54 people on and it was, okay, you need to change a little few things then. So, you know, when I really wanna make sure that people have different avenues so that if they jump on the collaborative call and they jump on to be a speaker, and they get a couple of minutes to share, I really wanna make sure that they share everything that's most effective for them in that time. So I really wanna them to share their business, share with the community who they are and what they do, of course, but there are ways in which people can help. So how they're looking to collaborate. And even if they just share that very quickly, they can also use the chat in the Zoom to then post all their links so people can schedule calls with them. You know, they can share links to their Facebook groups, podcasts, they sort of things, but then also they can post in the serving circle community within that 24 hour period so that people who aren't on the Zoom call can be introduced to them and what they do. And I'm more than happy to share that, to share the reach of the community. You know, I really see it as our community. So it's really just a matter of what the person can benefit from most and then giving them that space. Now, obviously there are challenges as the community grows and as those calls grow, that- You mean Zoom breakout rooms, you know, that's why I'm not sure. We have been doing that. We have been trying Zoom breakout rooms. I found last year that we tried it and for whatever reason, a lot of people loved it and a lot of people didn't. So it's kind of, I was, I tested and tweaked. Community experimentation, yeah. Yeah, exactly. So, but we went from about 50 people joining to then about 20 people joining. I was like, okay, the people who were, you know, as I started doing those breakout rooms, it sort of seems people are less interested and maybe they are more interested in a larger group just to enjoy the environment and things like that. So now we're doing separate calls and we're doing other things in ways which can people can interact, you know, more in depth with one another. So we're definitely testing and tweaking and seeing what can happen and how to still maintain that intimacy. While also listening to the feedback and seeing what people, you know, what people are wanting most through the attendance numbers.   Well, it's been, I've sort of always had a Facebook group for the last six years. It's been in the last three years that I rebranded it, reshifted it and there's a short story behind that but it's, yeah, to answer your question, it's been three years or so. Yeah. And to, you know, now you have 2,000, more than 2,000 members. It's one of the most active, you know, Facebook groups I've seen. You bring a lot of love into it. And so how did you grow it? Like, or maybe I'll put it this way. If someone were to say, I would like to also grow a community of, let's say somebody is, you know, there are some kind of healer and they want to connect. Well, actually I have a specific situation. Let's see somebody who serves, somebody who is in the leadership space and they want to grow a community of others who are doing leadership type stuff so that, you know, people can collaborate, create together, learn from each other, et cetera, whichever I mean, whether it's the healer space or the leadership space, how would someone go about starting to do that? What would be your tips on that? Yeah, cool. Well, there are practical tips. There are some strategies. And there are also some things to go beyond that. I think from engaging with my community, I'm so lucky that they're engaging. You know, we get thousands of engagements per month. I wouldn't call that luck because I feel like you really do put a lot of heart and smarts in there too. So you're doing something right. That's why. That's why that's what we're tapping into here. From interviewing and asking a lot of people, I know now, more than ever, that people can feel your energy. And so I believe if you're looking to build a community, build a group and have it be successful, your energy is what matters most. And to long story short, the reason why I shifted things to the serving circle was my business around three years ago was falling apart basically. So my clients were drying up, my income was drying up and things were just, things were falling apart for me. And I realized how attached I was to outcomes, to circumstances, to money. I needed to make income to feel safe. I needed to feel successful and be perceived as successful to feel enough and loved. All these core wounds that we have. And it was really where I started to sit down in a chair and just do a silent meditation. And instead of building my business or Facebook group from a place of scarcity, a place of fear, a place of I need this to be successful for me to feel a certain way. I started to hold space for that fear. I started to hold space for that side of me that was scared. And to my surprise, as I held space for it, it started dissipating, it started leaving. And I realized all emotions are coming up because they're coming out. They're coming up because they're wanting to be seen, they're ready to be healed. And it's up to us to do that work. Now I sat in this chair for six hours in one day and just decided to feel fully and hold space for all of the fears, the uncertainties, the doubts, the concerns of business. And it was through that meditation that I just had tears coming down my face with all of the pain and wounds. And I had an insight that said, hey, if you build a community and you fall in love with the art of serving, everything else take care of itself. Everything in terms of the income, the collaborations, the clients, the impact, it'll all happen to you in perfect timing even if your mind doesn't agree. I'm like, cool, I'm gonna follow that. So I free branded it to the serving circle and started to pour that intent into the community. And that's when it really started growing, expanding. It was, I think it was roughly 800 members at that time, but the amount of growth that I've seen and the amount of engagement has really been from that intent. So that's really why I'd encourage people to start is really see why are you starting a community? Is it because you need to achieve something to feel safe and loved and enough? Or are you trying to avoid feeling like a failure? Are you attached to anything in particular? Or is it your heart flowing through? Is it really your heart? Is it your passion? Is this this inner guidance that's flowing through you that says, hey, I can't not share this. I can't not share my heart and my guidance. And if that's poured into your community and into your Facebook group, people will feel that. And that's really where they'll feel safe and they'll get the value that's needed. Yeah, it's beautiful, really, really lovely. And one of the, I guess, when asked, we've talked about the importance of intent in growing the community. And then on the other side of it, the kind of the other side of the balance is how do you maintain a kind of personal sustainability? Like what is your strategy for, because easily if you pour your heart out for this community and especially now, even if it's 800 people or 80 people or even eight people, whatever, now 2,000 people, it's like there's a potential to get lost there in terms of like all your time could go into this free project, which is a labor of love, for sure. And yet you also have a business that requires your attention and your time. And so in other words, my question to you is, what are your tips in terms of keeping good boundaries and also managing your time as you pour your heart out into this community? Because I can imagine, and maybe you're sure you have story stuff, I can imagine that there may be some members who come in saying, oh, wonderful, Tyson is so generous. So I'm gonna message him to request this and to ask for introductions to these people. But I wonder, you must have learned a lot about keeping good management of a community. Totally, I recognize that what the community needs most is for me to be in my highest. And so no matter what happens in my day, ever since I started that meditation I was describing, I decided to start meditating two hours a day and just that sitting in silence, being with whatever emerges within myself. And so I decided to do that and it's been three years since I've been meditating roughly two hours a day, just sitting in silence, healing when it needs to be healed, tapping to whom what I really am. And I've prioritized that. And so I now know that what my business, what my community, what they need most is for me to be in my highest. And so it has, growing a community and there's a lot of people in there, there's a lot of personal messages that go around. I really always need to tap into myself and say, okay, what's in my expansion? As I'm elevating, as I'm heightening my vibration, my consciousness, what feels in my expansion? And that really allows me to dedicate some time, some energy and effort towards the things that feel exciting, that feel expansive, that feel energizing, that feel aligned for me. Sometimes it feels scary, right? It's sometimes in my alignment to run a program or an offer or some sort of project that feels scary for me, but also very expansive. And so doing those as well. And I find the boundaries come naturally when you place that high priority. It's really when you're confused and you're saying, oh, I'm not too sure what's in my highest. That's really where you're like, oh, should I reply to this person? Should I not? Should I spend more time in this Facebook group? Or should I put out more offers or whatever? But the more you tap into yourself, the more you can start to feel what's in your expansion and follow that guidance. Yeah, that's a good point. Yeah, that for the community to stay healthy, you as the leader need to stay healthy as well. And so as you see this thing growing, what do you see as the future of it? Like, or maybe you're keeping it open to what could be, but any, yeah, what's possible? What are you kind of working towards? I'm definitely keeping it open. I'm definitely keeping it open because I've got no clue where it's gonna go. I've got no clue what's gonna happen. So I'm not attached to anything in particular, but one of the ways in which I am looking forward to expanding is definitely having more leaders in the community, which we're doing now. So more leaders are coming into as help with adding value and with obviously helping with the running of events and all those different things. So that's a big piece. Another big piece is giving back. So it's, I'm a partner with a company called B1G1, which is buy one, give one, and they allow, they're an incredible organization. They allow companies and businesses to be able to give back to really worthy causes around the world as a way of just doing business. So anytime something happens in your business, something great happens around the world. And that's one thing that I've been implementing here and there with the serving circle, but really elevating that in the projects we do and in the intention that we have. So I'm really looking forward to expanding that and seeing like every time something happens inside the serving circle, something amazing happens around the world. And whether that's for health benefits, education benefits, for helping families have more shelter and food in need or whatever it may be, there's ways in which we can give back. And I think that really serves the intent and serves the energy of the group to realize that this is more than business. We're here, because we're not here to succeed. We're here to really live a purposeful life and we're here to really give. And I think that's, I think providing that energy and the opportunity for people to give back and tap into what really matters most. Yeah, I think it'll help them elevate their business as a byproduct of that. So I'm excited to do that as well. Yeah, any other tips you'd like to share? Any other encouragement tips, strategy for those who are wishing to also grow a community of their own? Yeah, I mean, I guess we could talk about some more practical tips as well. I mean, when it comes to building a community and you've checked your energy, you've seen where you're attached to things, you've seen where you may be placing judgments on things and once you're doing all the inner work, really ask yourself, what can you do that's different? What can you do that stands out? What can you do that sets you apart from other people? And one of the biggest areas of guidance that I've had from my mentors and coaches is, if you want people to follow you, be followable. It's a lot of people putting out okay content or even good content and realizing, why don't I have a million people following me? And what you really have to ask yourself is, look from your audience's perspective and say, okay, what is it that would make them want to follow, make them want to engage with this community, with this group, with this content, what would make them want to and be proud that they're doing that? And if you can evolve yourself and your group to that standard, then naturally, people will gravitate towards it. So think about what you can do that's different. Think about how you can stand out and how you can serve the needs of others in ways that no one else is. And you'll find yourself starting to have more and more engagement, more and more success and you can allow that momentum to build. Yeah, sweet. Well, I think the best way to learn from you is to, sorry, my dog is excited about my wife coming home. So yeah, is to join the serving circle and kind of like participate and see what it feels like to be part of a community like this. So I'm excited for people to try it out and experience it. Who is the serving circle best for? Well, maybe we'll end on that point. Yeah, I mean, it's for obviously spiritual entrepreneurs, spiritual entrepreneurs who are looking to grow online, looking to grow using social media. And they can feel like I want to collaborate with my soul tribe, with people who are also on the spiritual journey and who do have podcasts and ways of service exchanges. I mean, we love to integrate business and spirituality. And so anyone who's looking to get on more podcasts, looking to do, you know, organize referrals, you know, referral partnerships and have service exchanges, these sort of things and just be creative with being of service. That's the number one energy we have on the collaborative calls each week is to really say, okay, you're here to grow your business as a byproduct. But the ways in which we do that is for you to tap into the energy of you being in selfless service. If you're in selfless service and you're just there with no expectation and no assumption as to what will happen next, but you're just there for each person, you provide a consciousness of unity, right? Unity consciousness and one that's more unconditionally loving. And I think that's the energy that we have in this community. So anyone who aligns with that message, no doubt we'll get a lot of benefit from the group. Awesome, great. Tyson, thank you for what you do. I know a lot of people, you know, we were introduced from somebody who was in the serving circle who said, you know, George got a sole brother here who also approaches business from a much more generous perspective. So thank you, thank you for the impact you are making among all the members and the people that are part of your community. So I look forward to hearing what people think as they join your group and, you know, benefit from it and add value there. So thank you so much. The link is, well, let me just make sure people can go to your website as well. So your website is simply tysoncoaching.com, T-Y-S-O-N-C-O-A-C-H-I-N-G, tysoncoaching.com. And even from there, people can probably find the link to the serving circle, I imagine. Yeah, you got it. Or even if just on Facebook, you just search in groups and search the serving circle. You'll find it, you'll be able to, as soon as you click to join, I'll accept and I'll reach out personally to give you all the information necessary and see how the group can help you most. So I'm forward to seeing who we can connect with. Awesome, sounds good. Thanks so much, Tyson. Thanks so much, George. Appreciate it, buddy.