there are a few things we can all learn from high-level athletics here's one of them athletes train differently in season than they do off season you'll notice very few sports of any at all are always in season there's always an offseason right what does this mean for us well if you train year in year out if you do this as a lifestyle and you want to continue to do this for the rest of your life most the time you should probably train with moderate intensity moderate volume moderate frequency but every once in a while you include some sprints where you ramp things up you should not train super hard all the time most of time it's not that way but those sprints are definitely what you get your body to progress just don't overdo them I did a post about athletes no about people I said in my post something along the lines of 80 to 90 if you train in year in year out 80 to 90 percent of your training should be moderate in all senses about 10 to 20 percent are these hard sprints I think the average person because of social media because they see the routines of you know hardcore yeah there's people I think it's hard all the time and then every once a while they do an easy workout but it's not like that if you want to continue to progress long term most your workouts are not gonna be hardcore yeah I think that's just because of like we've talked about this so many times on the show that I think that it's it's so unique when you compare it to everything else in your life that you put effort towards I mean I'm still lost for an analogy of something else that you that is like this where almost anything else that you approach in your life the more you put into it the more effort that you put towards it the greater the return on your investment everything I can think of it I actually think it's it's different I think it's the way you define effort like if you're at a job sure you could say that part of putting a lot of effort towards training how to be effective right I mean that's I know what you mean though yeah like people like people equate effort in the gym as intensity yeah sweat sore pain that kind of stuff yeah yeah yeah the problem is that you watch videos of people who are showing you the workouts they're not showing you what most of workouts look like they're showing you like they're awesome workout they're hard workout that's why they're posting it because that's what gives attention that's right I mean that's the thing is that's what we're driven by with the social media platforms it's like its own sort of bias in that regard because it's it we're trying to portray something that people are gonna be interested in otherwise you post it you're not gonna get any sort of likes or attention or comments well it's it's doubly bias because not only are most of these knuckleheads only posting the best version and the best thing of everything that they do but then there's also a self-selection bias of these anomalies too yeah so it's like some there are there are those rare athletes and rare people that can train at super high volume super high intensity right compared to the average person and so and of course they those videos you know get the most looks and views and so you get this you know self-selection bias of these super athletes and people only put so it's like it's it's double bad it's like not only your because someone's gonna argue with you that you know no I've seen them train they train like that all the time and there is there's that there's those athletes like that there's anomalies or there's those people that you know and or they're hopped up on so many hormones and drugs they can get away you know what but even then I would say those people if you look at all the training 10 to 20 percent are sprints it's just their maintenance is crazy looking compared to the average person because of their ability to recover and a lot of stuff but even then they're not going to their max all the time to what they're like Justin you coached athletes and you you went to the college level of sports yeah there's a difference between offseason in season training yeah what would happen to athletes if they always trained like they were offseason all the time yeah I mean it's they're gonna get injured inevitably you're gonna hit a wall you're gonna hit a point where like it's gonna have diminishing return like you're gonna if you're putting that kind of intensity in all the time and then you're adding on performing at a really high level it's just like it pressures the hinges like inevitably there's gonna be a there's gonna be something that has to give in order to for your body to be able to survive it's like you're in survival mode at that point the truth is that that's relatively new science so yeah I mean we're still see I mean you still see that unfortunately even at the professional level yeah there's not everybody is just because they're pro athletes they're not training properly offseason on season you still have knuckleheads that you hear these stories of them getting hurt and it's cuz they they weren't bulletproofing their body they weren't giving it's a mystery to them why they're getting injured why they're sitting out this next season why like these things are happening and it's yeah it isn't as obvious as it is to like you know people that are in the strength conditioning world that are smart this is why you know Justin and I you know particularly like gravitated towards the max Marzos the Corey Schlesinger's you know the Paul Faber it's like they were there like that before them I couldn't tell you another coach really I mean I know that you have the Eric Cressy's the Joe DeFranco's that I would put in those categories too but these those the other three guys are became famous online and I found them on Instagram and the way that they were programming that just wasn't popular I mean that during that same exact time I remember having a lunch with a and the renamed nameless but a a pro bowler football player who was showing me his workout routine and his trainer was having sushi with me right that we're all there together and like it was cringe like what he had him doing but it was his boy they grew up together and then his boy went and got his kines degree and so therefore in his eyes qualified to teach him how to train and the stuff that he had him doing to rehab him from a major entry and I'm like you're talking about a pro bowler like a like a guy who's worth tens of millions of dollars has got his buddy who's like fresh out of college teaching him how to train and it was like it's only it's only recently even the recovery angle to especially these high level athletes is is part of the conversation with like Tom Brady and with like LeBron James and like the amount of money they they actually carve out to you know to to do all of the therapies the red lights that you know optimize their recovery process because it has so much better return their performance is already at the pinnacle that's the thing a lot of these pro athletes they've reached you know the pinnacle their physical ability is really about maintaining and you know reinforcing their joints so that way they can keep doing what they're doing long term that's such a good point and that's the part where this has shifted in our in in the fitness space that it wasn't like this like you you go add you know a 25 pounds to Kevin Durant's squat or shave a quarter of a second off of his mile time or add one inch to his vertical and it's going to do nothing for him pretty much but bulletproof his joints facilitate better recovery you know get him to be more fresh when he put like that type of stuff is going to go a long way in in the season and the longevity of his career we're barely figuring this out like and the examples you gave LeBron James Tom like they're on the the front end of that that generation and to take it back to the to the average person is listening right now if you are doing this long term it should look like you're cruising most of the time interrupted by these short bursts or sprints this is what it should look like it should literally be weeks and weeks and weeks of training just you gotta be very consistent showing up being consistent having a kind of moderate level to everything feeling good pushing yourself a little bit but mainly feeling good and then you have like four or five six weeks of here I go I'm gonna ramp up the volume and ramp up the intensity challenge the body with intensity a bit more right and now I got this extra bit now I'm going to cruise and maintain that I'm going to maintain that I'm going to maintain that and then oh here we go yeah here comes another sprint if you do it that way you'll see over time more consistent progress versus what a lot of people do is they're trying to sprint the whole time they're trying to push the whole time oh more volume worked let's add even more volume oh high intensity work let's add even more intensity and then that's it nothing not only not do they get nothing they start to go backwards they actually this is quite common you'll see people you guys have seen this many times in the gyms someone gets some results from this really intense routines this crazy routine and then it stops working and they just you know doggedly hardheadedly just pursue it and then they start going backwards why am I getting weaker this doesn't make sense maybe I need to train harder maybe my body got used to that intensity had someone tell me that once yeah my body's not progressing it's going backwards is it because through it yeah is it because it's used the intensity so I got to go even harder I said I don't think you can go harder because I've seen you work out you need to go a little bit easier but it's it's a good understanding of how to keep your body progressing consistently how to keep yourself in shape this like it's always a sprint all the time is just a terrible approach it's such a tough conversation to have on a podcast because because we're talking to the masses and for every person that needs to hear that message they need to hear the opposite one too so it's like it's such a case by case and you have to have the self-awareness to understand who you are right like are you my the type that identifies as the athlete that loves the David Goggins message more likely than not I need to hear this I need to hear that I probably need to be cruising 80% of time and David Goggins it for 20% and then switch back to my 80% the rest of the year right or am I the person who looks for every excuse to not go to the gym and if I feel tired oh I must not go to sleep so I'm gonna I'm gonna just be consistent that's it that would be the person that's what I would say to that person fine go easy but show up I think that's the first step right yeah they probably stopped because they overdid it a few times and didn't like it or didn't get the return that they thought yeah and then too I mean in terms of young athletes and there's there's sort of like a progression to all this right and so to be able to establish a good foundational base where you do have to press the envelope a bit to understand your capacity and to understand where that correct dose lies and I think that we don't we don't really approach fitness like we have to look for the the adequate dose for adaptation and like like how much do I have to push in order to to create and foster change and then you know that changes and your body changes and as you get older too and your chemistry changes like we have to now adjust and we have to readjust our training because of what we've already said so it's like it's it's not as simple as like this is always going to be the answer to what I'm I'm trying to promote like if it's a young athlete that's never really challenged themselves you know at a high level I'm gonna well let's be honest have to direct that but I'm still gonna have a lot of time where we're not doing a lot of intense well I mean you're training young athletes you're training the mental their mental yes yes like we're not necessarily looking for like ideal physical adaptations I just got to teach you to be able to handle some pain yeah and to be able to work through overcome stress and and demand yeah that's that's different right and a lot of times you'll see that especially the military yeah where people will be like this is not the best way to get them to adapt I'm like they're just trying to make them tough like they need to be able to handle shit because mental toughness is like another system right so it's like we're not just talking about the muscular system and building and adapting in that direction we also have to have that mental fortitude of we're going to war but that's convoluted right like in the messaging of what everybody gets like so that's that's woven right in there which I think we do need a better job of like parsing it up today's program giveaway is maps aesthetic here so you can win leave a comment below this video in the first 24 hours that we drop it subscribe to this channel turn on notifications if you win we'll let you know in the comments section we also have a sale going on right now our beginner strength training program maps resistance is half off and our correctional exercise program maps prime pro is also half off if you're interested just click on the link at the top of the description below all right here comes a show speaking of war going to battle all of that okay did you guys watch the documentary sly I did watch yeah I watched it with my boys and listen they're really good so best alone big fan you know he came he's awesome really tough place it's very creative individual a lot of people don't know that you know he's he's a writer and director and actor and all that stuff but he said something there I thought it was interesting he talked about rocky yeah and the guy who made it and wrote it and created it said it's a love story do you guys remember a long time ago I knew you were going to bring this up and I had I had a response to you to this what is it let me hear it well first of all is he wrong that's 77 year old rocky saying that because 25 year old rocky nostalgic rocky the guy who wrote it you know 20 whatever year old rocky didn't even didn't even even set out to make it a love story 77 year old adrian actually actually said I'm surprised you're saying this you saw the documentary yeah he was listening to a cassette tape of he him being interviewed after rocky 20 something year old yeah after us I'm saying you know what he said then not there was a love story no he said it's a love story no he didn't yes he did that was his don't you remember that scene that scene was very vivid to me he's sitting there and he's he's going love story say the love story and it's himself talking on that and he never says it it's never one says it you know rocky's been called a love story since the day I came out so everybody else influenced the guy who wrote it it's an inspirational story let me ask you a question about something and I ask 20 year old adam a question about something who's more likely to be right I mean yeah this guy yeah so yeah the wise I mean that's your so fine going I mean it's a love story I mean fact turned into one maybe okay I tell you what you know what I got from it it was really good you look good it was really good but I I walked away from it really feeling sorry for him I had no idea he had such a terrible relationship with his desk same not only that but I mean you know what what I thought the documentary highlighted really well for you know so many people and that with what I could see in today's time right and is we we aspire to be like these influencers and have all this fame and attention and this so one you know you're listening to 77 year old version of him finally have the self-awareness around that what that drove him to do which basically looks like to not even be a participant in his family I know which and I mean there he is 77 he's all by himself in this mansion you know I'm saying and uprooting and moving just to start over for a fresh star and it's like it doesn't seem like he's got anybody around him and all the attention he gets is from you know strangers because he he he sought after that and you know it makes me worried for this generation that's growing up right now with the amount of attention and fame that you can get through social media YouTube influencers yeah and these kids that you think you want that so bad dude it's a curse that's false love yeah it would be a curse to be young get that kind of attention but not the real connection that you'd get from real relationships I love like drinking salt water I love I love the quote that I heard Mike Tyson say the other day in that interview where he said you know God punishes you by giving you everything you want yeah and I thought oh that's such a that's such a deep thought right around that around this it's like in here you have he wanted that so bad and he achieved it like out of the gates with Rocky but then was like well it wasn't what he expected it was going to be he gets there and it's like no this is still hard like it's really hard now how do I replicate that how do I go you know even bigger what I do that but it's it's fake like he had Rocky and he became overnight with rock I mean it won so many Academy Awards it was like this this obviously iconic movie he became the next big actor they put him in there with like Robert De Niro Al Pacino then he proceeds to make three shit movies okay right and everybody turned on him real fast yeah like that's not real right when you got that kind of you know admiration and you know like oh this will turn on a dime as soon as I do something people don't like I'm no longer their favorite I'm the guy that's a piece of crap it's what happened to him and then he made you know obviously other films that people liked but yeah pretty crazy pretty cool yeah to hear him talk about Rambo too and like as he's going through that and like really try to preserve uh how like vets were being portrayed yeah I was like oh wow that was so powerful I I don't know I just like how he really you know is intentional and he puts a lot of thought about how it's gonna be perceived have you guys seen first blood you've seen first blood right yeah the first one yeah yeah because the rest of Rambo films I think kind of took away from that original that original was really good yeah it's like a really good movie then it got kind of well it's a comic bookie you know afterwards and it's like yeah because he gets through all that and then what what's the messaging that he just dies and like you know so he you know readjusted that and I made a lot of sense because of like where all the vets were you know the suicide rate and everything at the time and still I mean that was one of my favorite parts I thought that was pretty cool that he had that um I mean here he is making that film he doesn't know till the end of it right that he finds out that the the veteran is supposed to die and he refuses to to do it he's like I'm not gonna and then they try to threaten him breach of contract and it's like and he stood by you know what he believed which is listen I'm not gonna I do not want to put a message out there because there's all these veterans that are struggling yeah they're struggling with PTSD and they're gonna watch this and the veteran dies I want to give them hope you know so I thought that was really cool a very cool way to to end that and but all in all I was I was really sad for him I don't know it was unfortunate to to see someone tragic grow up that way and then to reach this level of fame and attention to all be by yourself again and it's like man you know you know how big obviously I liked Rocky's a kid identified with it a lot because you know it was a Italian-American you know the whole deal working out but the when it comes to like our space the fitness space there's a few movies that had profound impacts on culturally fitness yeah Rocky was one of them Rocky had tremendous impact on the just general person when it came to fitness it got people to work out people wanting to run the soundtrack to Rocky was played in every gym to this day it's it's like that Rocky 3 it was a Doug wasn't it you that you said Rocky 3 was the movie that got you to first start yeah work out yeah I think it was Rocky 3 I really was impressed by the shape that he had developed there you know as far as his body was concerned so that was the one I aspired to be but Rocky 4 was the one it really got me into the Russian when he fights the Russian that's the best one yeah you guys think that's the best one you don't have a cinematically you mean just just fun it's the best one it's which if I'm gonna re-watch a Rocky because I've seen them all several times I'm re-watching four I'm not grabbing one I'm not grabbing two I'm grabbing four for sure the one that makes that will make me tear up no matter what is the end of Rocky 1 when he's looking for Adrian and you hear in the background that he lost so he's in carries looking for his girl and then in part 2 man when his wife is in the coma and she wakes up still to this day I could watch it right now and get the chills by the way I learned something about that because when you're something interesting so do you guys get I'm pretty sure every guy in this room every one of us is like this when you listen to a song that you really like is this happen to you often where like a part of the song will happen and you'll get the chills or you'll get this emotional reaction is feeling up your neck where your hand your hairs certain singers will do that too if you have like this just dude I gotta read you guys so I thought this happened to everybody this doesn't happen everybody it's called Phrygian f-r-i-s-s-o-n and this is not everybody doesn't get that no oh interesting only about half of us get that only about half of 50% of people get the chills the shivers the lump in their throat everybody else is missing out the emotional reaction because there's certain songs I can listen to and I'll get that emotional reaction or feel like something's happening to me and I'll get it from a voice there's certain there's certain artists that if they have a really powerful voice I'll get my the hairs on my on my arm will stand up and I'll feel the chills down there I wondered if they have a hard time with group flow well people that don't receive that that's a good question that's a good question yeah what's what is the what is the connection access that's what I'm so they call it Phrygian it happens to about 50% of people so half of people don't get that experience from different parts of music or movies or anything like that but definitely music and so what they did is they put them under MRI scans okay and they wanted to see what the difference was oh there it is right there see look at that that's cool okay so what they found was that people who experienced this feeling this what's called Phrygian their brains turned out to have a much higher volume of fibers connecting their auditory cortex to the areas that process emotion so basically that means that because their emotional processing centers are beefier these people probably are more able to experience extreme emotions oh interesting crazy isn't that crazy really interesting and I wonder how much of that has that that wiring has to do with how we are upbringing and if that can be that can be I would imagine one way or the other I would imagine right I'm sure there's a genetic component too right but think about that like the ability to maybe experience or feel more extreme emotions that's very interesting I didn't see when I read about this I thought everybody gets that like no 15 yeah yeah I would have assumed most people get it but that's yeah it's news to me well I know I knew you guys were all of us for the same way because we're all like that like we'll all we all feel very strongly oh yeah I mean even just like guitar tones and like like listen to Stevie Ray Vaughan you can really hear specific players too the way they play how they emote through the instrument and like if you're not picking up on that man you're missing out on so much you guys remember the first time that happened to you I have I know exactly the first time the first time yeah where a song I can remember I'm sure it happened before this were was a girl involved it stood out to me I feel like there's a double way that's friction I'm talking about friction uh no I remember the first time I like um like actually was conscious of it like oh crap and it was I was much older obviously I'm sure this happened before that but I remember specifically it was um Metallica Master of Puppets oh yeah yes I was 13 and a half and I was starting to do I'll start to mess around with the weights and yeah dude I never heard that song on that came on and I just got that feeling and then I worked out so it's like this damn can yeah I don't know if I can remember hills bells for me I mean some of those songs for like I remember some of the rage songs for doing that the first time I heard them but I actually I have more memories of like the first time you heard someone who's like a really powerful voice like an Adele or someone like that like that when I hear someone who has just like a show stopping voice that just is separated from the average that does it to me more than you know it's not even what they're saying or what the song is about it's like literally their voice I you can get that um from watching uh I noticed that if I ever I don't ever watch this show but if I catch it every once in a while uh sit down and watch like an American Idol episode oh sure and there's always like somebody who's like especially when they surprise you yes when there's like some crazy talented person you're looking at them you don't expect it and then their voice happen you're like oh whoa we get goosebumps right away from it like I recognize it there more than I probably do like these impactful songs that I have stuck around for me for a very long time yeah that's right and I like I said I wonder how much of that I don't know I was thinking about this they've been thinking about this a lot lately just I wish we had a better like a like a like a number or like what percentage does our parenting impact the hard wiring of our child now we know it's great but like how great is genetics 80 percent and 20 percent of it is what how we how we wire them loosely it's this is gonna sound stupid loosely they would say it's 50 50 loosely I say loosely because some things are more impacted by genetics other things more impacted by environment and then of course if the environment's extreme enough then it may it'll have a bigger impact so it's okay so if it is something like that it's isn't it crazy that that's not something that like as young men and women we're not educated on and because we we're going to impact generation that's going to impact generations and impact generation and you all most people at one point will be a mother or a father at one point and so why would we not be conditioning our generation that's coming up behind us of like hey listen teach them how to parent yeah I mean like that'll be great I mean even if it's just I like no one said that to me like no one told me that growing up like that hey just so you know when you become a father you know people say oh your role is so important but how important like you're you're literally the things that you do especially in those first four years you are literally laying here's where the most impact is you know in the most attention you need to play yeah like no one's talking about that no one intensity is all right here no you end up right you know it ends up happening unless you're really self-aware right and you're really trying to do a better job you end up you just raise your kids the way you were raised yeah and it just right that's your default yeah your default is because that's your your your been hardwired that way and so you got to know that your default pattern is going to be what you grew up in and if you didn't want that or there's things that you want to change about that well you have to be so cognizant of that as you start your journey into fathering or mothering your child and again those and I mean everything that I've read now and what I understand those first four years I mean the first four the most crucial then four to eight are almost as crucial and then eight to 12 becomes less crucial I think they said that the most crucial are like the first four and then from I think it's 12 to no it's still the next half so it goes one to four is the most then four oh no I'm talking about neuroplasticity so it's neuroplastic plasticity your brain is the first few years and then like adolescence towards your teens yeah where you can really have this huge yeah and so it's like you know why why is there not conversation in school around that around you because we again like I said we're impacting the next generation and no matter how fucked up our parents were what we went through the state wants to raise your kids that's why yeah I mean that's the ultimate objective right yeah that's why I mean it's like you got to do your own research it's kind of brutal but yeah I know what you're mean like there should be like a nice collected effort of like here's you know what you want to consider the considerations and it literally positioned that way too doesn't have to be like we don't need somebody else to tell us their moral fabric or exactly it's just that here's what here's what to consider I mean I'm one of the best talks like we've had an opportunity now I don't know how many times we've had the opportunity to listen to and see Jordan Peterson right quite a few times right and we'll get the opportunity again this coming weekend and it's been amazing but the talk that he had at the Dave Ramsey event was by far the best in my opinion and it's probably so much more there to unfold too and to dissect yeah with with his whole talk about play and the importance of it and like how that you know creates the adults that we see today like there's just so much there that I think people just like dismiss it completely well you just don't know like you don't know what you don't know like do you guys remember I don't know if this ever happened to you for good and bad I would have people come over my house friends and they would point things out to me that I didn't know were different because I just was in it like like we always we always this is a good now this there's good and bad okay nobody's family's perfect but one thing that we did that was really good was every single night every night we had dinner together every night and my and we always had a prepared dinner it wasn't it was very rare where it was just you know grab some cereal do this so that was always like we sat down put plates out right and we had dinner that's why I like Sean Stephenson's yeah his his efforts yeah and that was a good thing I don't know it was weird yeah until I had friends come over and they'd be like you guys eat like this all the time like yeah every single night really I'm like how do you guys eat well I don't know I just grab something to eat and watch front you know sit down in front of the TV so that's the good here's the bad I'd have people would come over and then they'd feel they'd act weird I'm like what's the matter like well you know everybody's fighting like what do you mean we're fighting way everybody's yelling we yell do we really yell a lot like are we and it's like okay I guess there's a lot of yelling happening in my house we're just laughing you know you know maybe or whatever but you know it's just you just don't know because you grow up in it it's just the way you live you know and so yeah yeah no I just I don't know what I mean it's been on my mind a lot it's so funny talking about this too so yesterday uh Max I mean this is only what day two or three since we've been back so him and I have been rolling around and playing and he's like I already feel like too is is vocabulary is extended again and so he's wrestling right next to me jumping on me right next to Katrina's with that and he's oh banana butt face and he says he just says all these you know he's putting all these words that don't even make sense together and uh he said punk and I've never heard right punk face right so he called me her punk butt or something like that and Katrina goes Max where did you learn that or something like that and you know she's like sternly said it and so like totally and he's so like ultra sensitive so like he stifles freezes I don't know mommy like and she's like who taught you that word I don't I don't know how it got in my tummy everything's like trying for me right because he came he thinks he comes from his tummy you know so he's like I don't I don't know how I don't know where it came from mommy and she's like yeah we don't say that word you don't say that word it's not a nice word like okay okay and you can see him like processing trying to figure it out like where it came from you gotta know your kid too because Araleas if you say don't say that he's gonna say it so we literally have to be like oh let's steer him away hope he forgets yeah that's great yeah that's great he's so up as he counts out in front and then it like sort of yeah yeah Max is so sensitive that I have to be careful how how stern I am if I if I like like Katrina she's all she had to do she took a moment where we're having fun playing everyone's goofing around and said hey you know and that's enough to make him go uh I'm not supposed to do that Araleas will go up to his baby sister and we always tell him don't throw things around or be very careful right so he'll go up to her and he'll look at us and he'll have like a hard toy like a car or something like that and he'll like just tap her on the head and look at like just the tap like what are you gonna do about it like I'm just gonna tap her on the head I'm like this cute man he's trying to push us dude he's trying to he's trying to get a reaction you know yeah it's it's tough dude like even so my youngest like he is at the point now where they both kind of decided like after the season they're not gonna do gymnastics anymore and so now they still have to do practice and kind of work their way towards the end of it and you know what you know when it happens when you're like already your mind's kind of in a different place and you're done and their practices are three hours long like and so it's like and it's consistent like a few days a week like it used to be like four days a week now it's like three days a week but so he's just like oh like really adamantly doesn't want to go it's it's a fight like every time now with him and it's like one thing that I'm trying to help kind of Courtney deal with this because I know him very well because he's very similar you know to how I was when I was a kid and it's like the more like you just have to let him vent you got to let him say what he needs to say you know you got to kind of okay you know that's you let it out and then you kind of walk your way I'm gonna turn the car on and then you can meet me in the car and then I'm just like kind of you know like guiding the movement in that direction but not like like like meeting him with friction right like yeah meeting him with and so she has a hard time because she wants to check him back and then you know then they get into it and then it's like explosive yeah and I'm just like it's so I was trying to kind of show that and like and it did work it works famously but it's like it's it's it's tough because it it it provokes like sometimes if you're in a having an off day already or whatever and then like your kid just like like you know coming at you hot like it's like you want to you want to meet that you know and it's that's a discipline that's how I was raised I was raised like that like if you like it was it was war and you're gonna lose and it was just it just created this oppositional thing that would happen and yeah the mom or dad would win because they have all the power but they do they really win or is it more like yeah fine the whole family suffers yeah yeah yeah you just have to be smart about obviously you don't want your kids walk on you no I'm saying of course you just got to be wise I guess wise wise and stern it's chess dude you want to consistent you want to hear what wasn't wise and smart this was stupid well you know it's one of the one of those lessons you have a lesson in your life that you learn now sorry you don't learn you just constantly get presented with the same lesson over and over it's ever happening that was me this morning so we went to the Olympia convention and they're giving out samples of all kinds of crazy supplements of course I took as many samples as I could and this morning I grabbed a pre-workout packet I'm not gonna say the name because it was the one of psycho clown or whatever there was there was ones with names like psycho clown like bro what are you doing this one I mean cocaine there yeah I should have known better because the time the look you look at it like they're trying to kill me drink it this morning and it gave me I got I was cold sweaty anxiety I was like what the hell I mean this is for a workout I was it was not it was terrible it was terrible I should have known better I saw the ingredients but I thought such a such a testament to what this market has turned into I mean it's it's the who can make the craziest stimulant to make you feel the most things it was not necessarily the most effective and it was terrible you know when when the buyer when the consumer is their their way of describing an effective pre-workout is how fucking crazy they feel they check the box of like oh man that's the shit you gotta try that you don't fucking you don't fuck your day up it's so great crazy clown powder yeah I didn't feel like a crazy clown this morning I didn't I couldn't even get a good workout I was like dying did you tell Justin and Doug what so we're uh one of the days when we're heading up from Olympia the convention we're in the elevator and uh Sal and I climb in there and there's a guy in there and him and I are like bullshit and whatever as we walk in talking and the guy's like I could tell he's like looking at Sal and he's like hey I know you he's like uh the I'm all do you mind pump you listen mind pump he's like no what's the question I just know what my focus yeah and he goes uh like it was like protein powder yeah but no he goes pay about paleo paleo broth or something like sit something paleo I mean it from the commercial paleo valley i'm all does it taste like chocolate donuts he's like yeah yeah yeah that was like paleo valley chocolate literally famous with everything else no that's happened a couple that happened a couple times why we were out was what people would see me or through I saw you on tiktok and I'm like do this in a mind pump what's that actually happened once I was like the group of a tattoo artist like they recognized me and it was just because of the paleo valley one where I was like in overalls and it was like they're like a pig and yeah and I'm like that one speaking of paleo valley so we were there we were doing the booth right from what was it 12 to 4 or 5 yeah and so because we woke up late jet lag and all the stuff we'd only really get one meal so we just didn't eat lunch so we're starving and I'm hungry so you know one of the people at the transit booths like hey I'll get I'll grab some snacks or whatever if you like please do like we're starving so they came back with like beef jerky nuts and slim gyms you guys remember slim gyms I see these all the time they gave you one of those bro I actually had one not that long ago they're awful what the awful it's it tastes like processed gas station food it tastes like processed me it made me so grateful I used to eat it when I was younger so I thought I thought I was gonna like it but boy it has my my taste buds changed and I like I appreciate the paleo valley beef jerky so much the meat sticks are way in a different class way better bro they're gross they're disgusting it was so disgusting super oily and greasy shriveled up so Adam I want to bring something to you because you know sometimes you're quite brilliant and I don't know if you saw this sometimes well I mean it's true not always why it's here who's always I feel like a shit sound no it's a good one dude it's a good one okay I'll brilliant no no something that Adam has said on the pop I'm gonna give it out here I'm gonna give it away because actually very very smart observation one thing that you said a while ago is that you know all fully fully gas sports cars or cars in general at some point it'd be worth a lot of money because all the cars would go electric so especially if you have a stick shift sports car right that's gas like that's gonna be valuable because they're not gonna be able to get them anymore right well I think a lot of old cars in particular are gonna be valuable because I don't know if you guys saw this but the federal government has mandated that all vehicles sold after 2026 okay must have a kill switch that can disable your vehicle based on your driving performance okay that's ridiculous yeah dude are you serious yes yes so talk about government like every car after 2026 we'll have a kill switch I'm so glad I've been collecting them bro turn them off I love dude that's why I have not had no interest in electric cars like this whole time like there's so I mean you're on a network that somebody can just oh yeah yeah you want to go leave today sorry for people listening right now who are like oh you guys you're in your you know conspiracy fear paranoia let's let's rewind four years let's just go back so let's go back three years right now three four years of the uh imagine if all the cars had kill switches during the height of the covid insanity oh yeah it would have been as easy as this for them they would have said all cars disabled uh so that nobody travels outside of where they're supposed to and they would have done that they would for sure would have done that there were places that would have done that 100 yeah so old cars would be valuable dude yeah I know I was polluting you know diesel we're gonna look like we're gonna look like Cuba you know in Cuba they have like a bunch of classic you know cars because they can't be oh yeah have you seen have you seen some of these electric trucks oh my god the new challenger has it I saw the one of the new trucks has got it hold on what car was it uh Brandon Schaub shared it right it was uh and the new challenger is like this too it's and it's gonna have I think 880 horse gonna be one of the fastest challengers they've ever had but it's like mostly electric and you get the stupid noise no yeah later so I've been I've been in one of these cars before that have this the the the sound of the engine through the speakers have you guys ever been in one before well first of all it doesn't have an engine it's an electric car yeah so this new electric truck has speakers underneath where the tailpipe that there's no exhaust no engine sound yeah yes yeah it's a pretend yeah it might as well be on a microphone as you're like oh what the fuck are you doing we're kids again are you kidding dude those speakers guy so dumb it's like when you're a child with your little fake car I mean I feel like at that point I mean you're gonna go all in on electric just own it just own it that's how I would be like if I if I were to buy an electric car It's like, yeah, just be your, just do that. You know what I'm saying? Like don't pretend, like pretending is worse. That's like capital, it's like capital plans.  Own it. That's what's happening. Just own it. Don't stuff your pants.  That's so bad. I can't believe they actually make it a car like that. It's embarrassing.  Like, what was the feedback, what's the feedback been like from like real car enthusiasts, right? Yeah, I mean, I see it only getting slammed. So I don't know, you know, maybe it's something they just test. So they've done this for a while. I can't wait to, can I just say, I can't wait to see one in real life.  I swear to God, dude. A bully inside of me. Yeah, yeah. Like, I hope I have like rotten fruit or something. It's like, what are you doing with your, I'll just play a music. I'll just turn my video on. Hey, we're going there though, man. We're going, we're for sure going there. I mean, that's all these, all of them have committed like most all car, not dealerships, manufacturers. Thank you. You're welcome. Have, have committed by like 2026 to most, if not all their fleet will be electric. So I think if you own like a desirable, I think you're right, bro. You hit this on the nail on the head. Yeah. If you can buy a desirable all gas engine car now and preserve it, I think the value of that is going to go through the roof because you're going to be collectors like us.  They're going to want that. I think there's two things working in that favor. That, that point. And then the other point that they still haven't solved this battery and solar grid problem. Yeah, I know. So you got both. That's why I'm so bullish on, hey, get yourself a supercharged V8 and go park in the garage for a while because it's going to come back. And, and so it's either going to come back for those reasons where people just miss it and they want that old room. No different than why someone wants to why Justin bought a classic car recently. Those are still cool.  It's only going to become that much more badass in 10, 15 years from now. Then you add in the fact of what happens when they didn't think about like, wow, what, what is going to happen if everybody has electric cars? Bro, this is the, it's the equivalent of the first cars playing horse sounds. Yeah. I just want to sound like the classic. It's in like Model T's, you know? That's what I mean. It's like you just got to own it, right? I mean, you just need to own that. Well, people don't know this. Like in California, people in California know this. We have rolling blackouts here because our power grid can't support our normal electricity usage. So what are you going to do when everybody's plugging their car into their house? At the same time. Yeah. We're going to be screwed. And then what are we doing with all these batteries? There's so many problems that we're that we're not solving that we're talking about right now. And so I don't get it. I don't get that on that part. And then you add in the fact that you said people. So I mean, that's why I'm like all in on that.  They're going to come back for sure. A manual stick shift is like auto theft proof. Yes. Yeah. Nobody knows how to drive. Nobody knows how to drive. Nobody knows how to drive. Guarantee. Yeah, you know that. So do you know that's the number one deterrent from from car theft? And then number two, you know what number two is? The club. Yeah, the club. It still works. Yes.  Yeah. I remember my second car that got robbed, right? I remember talking on the cop and he was telling me, it was like, yeah, if you don't have a manual, he goes the second biggest deterrent from car theft is still the cop. Can I just tell you, I don't know. I don't think I know anybody who's had their car stolen, except for you. And it's happened to you twice. Oh, you don't know. Do you want it? I've had it twice. No, it's not that common. Have you guys ever lost a car stolen? I never have. No, that area was a little rough. Yeah. Well, I had one stolen on East Side at my house, my condo, gated community too, by the way. So the hustle, this guy used to ride in on his bike with tools and when the gate would open on his bike and then he'd come in and steal a car and leave like that. So, you know, what's funny too is it was gone for like two weeks and then it reappeared like down the street from my house. Like they dropped, they dropped it off. Then it got towed to thing. It's a whole other long story, but I told you guys, I ended up spending thousands of dollars on playing the tow game back and forth of my empty of a shell car.  And we just had a lot of traffic coming to the house. And so I pretty much set myself. And like, so forever after that, Katrina and I agreed we'll never do a garage sale out of our own address. So it's just dangerous.  It's not going to look suspicious to have.  Yeah. I just didn't think about that at all. And then I didn't know that those Chevy trucks, they're so easy. You just pop the door handle off and then you, and they get in right into them. Cop was like, oh yeah, these are like the easiest vehicles to steal. I had, I had a note to solve. Nobody told me. Yeah, they told me that. I had a cousin. They didn't tell me that when they were selling it to me. Yeah, yeah, yeah. Oh, you got the easy to steal, mom. I have a cousin. Yeah, you can buy this. You can just go steal one real easy. I wish he would set that. You want me to write it up or you want to go grab one? This is a good price for this, as you get.  She was in Italy.  That's Europe. Yeah, they do a snatch grab all the time. Yeah, dude, just drove by me and ripped it off her neck. They're telling us in England.  That's where it's popular, especially with iPhones. Oh, because if you saw them. Thousand dollar iPhones now.    I've always wanted to catch somebody to steal. I think theft is like one of the worst things you could do. You feel so violated. It's just the worst. Stealing from another person is just the, I mean, not that this is okay. It is personal.    You know what's really shitty about it? It's not people in need. No, it's never. No, it's scumbags.  It's not like, oh, the poor person needs food.  They're just stealing video games and I mean, I had my house broken in two months.  That was terrible. See, that would feel too weird too. Like someone coming into my house. Oh, bro, they rifled. I told you guys, my son, my oldest at the time was, he was little. He was six. They stole his Nintendo gaming system. And then they broke his piggy bank and took his money. So my six-year-old didn't want to sleep in his room because some stranger smashed his piggy bank. Oh, I mean, you guys know I went Rambo after that. Yeah, that would mess you up.  Something to come back to. Oh my God. It would be terrible. Speaking of which, I sort it out. Speaking of your family, hey, what's up with Alex and Dynasty? So this is what's cool. I love this, right? So we have obviously a large fitness audience, but we have a large audience of new parents. And smart people. Smart people. And so when we started working with Dynasty, you know, one of the questions they had for us was, you guys are fitness. We do trust. So for people who don't know, Dynasty is a company.  So nobody does this. Otherwise you have to go through a lawyer the whole deal, go on there, they have the technology. It's all legit legal and it's free. So they're like, well, your audience is in health and fitness. Is it going to translate? And I'm, you know, I said, look, we have a lot of parents that listen to the show. New parents we know because we get a lot of messages. So it was kind of an experiment on their part. Well, now that we've talked about them, this is probably the fourth or fifth time we talked about them.  Yeah. They get a huge boost of people come in and sign up and set themselves up with trust. A lot of them are like new parents. Your first steps to get going, yeah. You know, speaking of, Doug, you're probably the most versed in this. So you'd be the person to ask if not to ask Alex. But I've actually been doing some of my homework on this just for thinking about like future with Max and setting things up. You know, like, let's say like one of the properties that we bought that if we, you know, we bought say four or five years ago and say we passed that down to our kid. And let's say we bought it, say at 400K and let's just say it's worth two million by the time they get it in 20 years. You know, they got a, if we... It's an inherent structure. Yeah. They'll pay capital gains on the gain on that unless it's put in a trust. So if you put it in a trust, they avoid those capital gains. Did you know that? Yeah, I can't speak to that. I would think that they would be responsible for taxes, but I honestly don't know. Maybe you have to sell it? Well, yeah, once you sell, I don't know. You have to probably look at the cost basis of the property. So if you, if they inherit it... Look, Google that, Doug. Okay, listen, so if they inherit it, they inherit it from you. Right. This is no trust, this is a pure inheritance. It's my house, I put in my will, my son gets my house. And my house is worth a million, two million dollars more than what it was. They got to pay the capital gains immediately on that house. When that deed transfers from me to them, they will have to pay those capital gains. If it's in a trust, which is, I mean, you would put them in that trust right now, they do not pay those capital gains. There's no capital gains to be paid. Yeah, I don't know. That's a great question for a CPA or somebody. Yeah, I mean, this is what I read myself so far. I could be wrong, but the way I understood it, that's exactly how it works is... And I was like, damn, that's a big difference. Oh, well, oh, so here's what's cool. So in general, so the rules are complex. I'm reading right now. I'm not an expert on this, this is what I just read up, looked up, but it said, but generally speaking, so this is for when someone inherits a trust, right? Instead of the actual property, they inherit the trust. Yeah. It says, generally speaking, only the earnings of a trust are taxed, not the principal. So if they inherit the trust and the principal's in there, in other words, they get taxed on the rent if they're collecting rent, which is normal. Right, right. But not on the principal. Yeah, not what the gains of the house is. Now, if they were to not have it in a trust, you would actually be, you'd have to, which is why you hear a lot of times when people inherit like a home like that, they got to sell it because they can't even afford to keep it because they got to pay the taxes on that inheritance right away in order to transfer that over into their name. Yeah, I've heard that. And so some, if you inherit a lot from somebody who's extremely wealthy like that, it wasn't put in a trust. You end up having to pay these massive capital gains versus if you were smart enough to put that in a trust for your kids first, then yeah, the only way they're going to pay, Sal, is if they have the renters and they're, of course, they, but that's normal. It's now cash flow for them. But if that house went up $2 million, it gained that, you gain that principal over say two decades or whatever you've owned it, they're not going to pay the capital gains on that. So it says here, an irrevocable trust is a legal entity that owns property for you. Once you give property to an irrevocable trust, sorry, it becomes very hard for you to get it out. However, that's okay. So you want to leave it there. However, because the irrevocable, irrevocable trust isn't the same legal entity as you, when you die, it doesn't and the money in it passes without inheritance tax. Yeah. So there you go. Interesting. Very well, look, here's the deal. In the past, a trust was you go to a lawyer. You pay thousands of dollars. Now you have a trust with dynasty. It's free literally takes you 10 minutes. You go on there. Anybody can go on there right now and start. I've already had since we started working with him, I've had like three of my family members all set it up. Yeah. Yeah. Just because it's free. So you may as well get, even if you don't have millions and millions of dollars, it makes sense to do that.  Totally. They don't get screwed with all the capital gains.  Very cool. All right. So shout out. You just mentioned the cabbie. Yeah, yeah. Storm cab. Storm cab. He has it. So this is funny. He, we know him through his social media handle. He actually has like a little, some followers, right? But he's a cabbie in London. And I guess they all, like all the cabbies there know him. And yeah, we got into it. We met up with him. We got into a second cab that after we had met him and somebody recognized us. And then we said, oh man, that's crazy. We just met another cabbie. And he knew who he was right away. So that's his social media handle. But a lot of fun, man. We hung out with him.  And he's, what was his Rubik's Cube time down to? Oh yeah. Yeah, it was a few seconds. Like three minutes. I think he's done two. No, we compete. Less than that, I think. No, it was less than that. Was it? Yeah, it was like 40 seconds or something. Yeah. Oh wow, it was under a minute. Yeah. Oh wow. But great guy. We ended up having dinner with him and stuff. And he was, it was awesome. All right, look, check this out. There's lots of CBD products in the market. The problem is they all suck. You take it, you don't feel anything. Did it really do anything? Well, that's not the case. With Ned. Ned has full spectrum hemp oil products. High in CBD. You ready for this? You feel them, try it out.  This stuff is legit. Great for anxiety. Great for inflammation. Great for just feeling good. It's great stuff. Check them out. Go to helloned.com. That's H-E-L-O-N-E-D.com. Forward slash mind pump. Use the code mind pump.  All right, back to the show. Our first caller is Monica from Nevada. Hi, Monica. How can we help you? Hi. Just like everybody else, I want to say thank you guys so much for everything you do. Been listening to you guys for a long time, and a lot of my joy and laughs come from you guys, as well as great source of knowledge. So I appreciate it so, so much. Thank you. You got it. So a little backstory. I was pregnant, had two pregnancies back to back. They were 11 months apart. And I had really bad back problems. And I just kind of assumed it was always sciatica stuff. But after having my babies, I still really dealt with the back issues. So I finally went to a chiropractor, and he asked me all the questions, and I told him I lift weights and work out. And he ended up just really making me feel silly for that. He said that I'm causing my back issues, and said that if I continue to lift, I'm going to regret it later on in life. Oh, gosh. He said anything that loads my spine is just causing all my issues. And he kind of just really made me feel silly because he said he's trained a lot of Olympic athletes, and he used to own a gym, and basically said that weight training is just a new fad or new trend, basically, and just that. Tell me when this guy's out. I'll find him. He said, but just really made me feel bad. So I know in my heart, obviously none of that's true, but I was kind of wondering if you guys can make me feel better about what he was saying. Also funny, because when I originally sent this question, because a couple months ago, and then just life happened, and I didn't go to the gym as I should have for like a month, and I've been back probably like the last seven days, and my back is hurting again. So I feel kind of bad about that. So Monica, I want a little bit more information, okay? Because it doesn't make- I'm guessing core related. That's what I'm going to guess. Yeah, but it doesn't make sense that he would say all this, and he owned a gym, and he's trained athletes. So there might be more, was he, did he ask you what you did? Did he tell you what the problem was? Maybe it was the exercises that you were performing.   I can't imagine somebody today saying, weight training's a fad, this is- Right, and that's honestly exactly what he said, and I felt so silly. I'm not sure, I'm not usually this person, but I'm not sure if he would have talked to me like that, if it was a guy, I don't know, because he was just kind of talking down to me, and I left there feeling so defeated, but yeah, he asked me if I squat and stuff, and then he straight up, I kid you not said that if I want big glutes, I should run up a hill.   What's his name? Yeah, I don't remember, honestly. I'm darn it. He's not. We can give him a shout out. He's like chain power fractures, so I think I'm not sure if that, you know, the joint or whatever, if that had anything to do with it, but. Wow. Okay, so here's the, strength training is just a tool. Okay, it's just a form of exercise. That is, it does a really good job. Better than any of the form of exercise, it's strengthening muscle and the body in improving functional ranges of motion. That's what it is. Okay, that's it. Bottom line. So it's not a fad, it's a tool, just like running as a tool or any of the form of exercise. Now, because it's a tool, like all tools, it can be used properly or it can be used improperly. Without any more information, it's hard for me to tell you what exercises to do or to avoid and what to focus on for you. So I'm going to need a little bit more information on what your workout looks like, what exercises have you identified that might be hurting your back, where's your back pain? Let's get a little bit more information. Lower back, he actually told me it was my hip flexors, which I was kind of surprised. So I want to maybe do stretches that help those, but yeah, it's my lower back. And I've noticed when I do RDLs, which is like my favorite exercise, it definitely gets sore. Okay. Is it on one side of your lower back or is it across the lower back? It's across the lower back. Okay. I'm going to guess, Kate, one of the things she gave us, clues her, and by the way, this is just me speculating, we would need more information, but I've had clients that have had ran babies back to back.  And these are elasticity. That's right. And then because you ran it right back, had another kid like that, you probably didn't, you probably didn't get a chance to kind of rebuild it, re-strengthen, get reconnected there. And so my guess would be that we just have a really atrophied and weak core right now and doing something like RDLs, that's an area that you need that support there. And because you're not getting the support, you're feeling the stress in the low back. That's my guess based off of the little bit of information we have so far. So to be more specific, it's not general overall weakening, although that happens. It's the change in recruitment patterns that happen in the body to make room for baby and to be able to maintain mobility. So your pelvis will shift from to more of an anterior tilt. So like the butt will stick out more as the belly comes out. You lose stability in your, from your abdominals, you'll lose stability from your transverse abdominals. The obliques will maintain some stability. And the hip flexors do take over quite a bit because those are still there trying to stabilize your lower spine. And so what happens is you have a baby and without doing specific exercises to kind of retrain the recruitment pattern, strengthen the muscles that are weak and get the muscles that are over, maybe overdoing their job to kind of take a backseat a little bit, you had another baby. And so it just solidified everything. So now you go back to traditional exercises like a squat and your core is stabilizing in a way that it did when you were pregnant, except you're not now. And so you can start to cause some problems. So there's a couple of movements that I think would be really good for you. Yeah, so I like the vacuum pose or vacuum exercise for the transverse abdominis. Or an active plank. Yeah, and well, I also like there's a hip flexor deactivator crunch video that I did a long time ago. Okay, so we're going to send it to you. That's, I think that's the title, in fact. Yeah. Hip flexor deactivator crunch. That would be exceptional for you because what we're trying to do is get your hip flexors and your core muscles to communicate a little bit better. So that's those two exercises, I think will help you quite a bit. And then when it comes to exercises like deadlifts or squats, I would avoid those until things start to feel really stable. Hip thrusts are fine. So hip thrusts are really good. Body weight, body weight lunges are going to be fine unless you have pelvis pain issues. But you would, you would have told us that if that was the case. No, I don't. Yeah. Okay. So lunges are good. Bulgarian split stance squats are good. Hip thrusts are probably okay. I wouldn't do anything like a deadlift yet, but you could do leg curls. What about a max starter to get her going? Starter would be amazing. Yeah, I would let us give you a max starter. This is what I had Katrina run after she was after we had max, right? So she ran a map starter for a while and you and then you also get the stability ball in there, which is going to help. It helps primers before your workouts. So it really will help you kind of repattern that. So repatterning your bracing mechanism is crucial right now. So everything kind of, we're bringing up in terms of being able to reconnect with that, like in even doing our wall test to make sure too, your ribs aren't flaring too much. And to really pay attention to that, like to be able to brace and like control and like keep support to the spine in any movement. Otherwise, you're going to keep feeling it if we don't get that established. Monica, the other thing I want to do, so we're going to send you over Starter. I also want to have Doug put you in the private forum because I know we're all like throwing a bunch of stuff at you right now. Do this, do that. I'm trying to write it all down. Yeah, I could see that. No, we'll send you links too, by the way. So we're going to, yeah, well, they'll send you links. We'll also send you a map starter and then I'm also going to put you in the private forum. That way you can communicate with us as you go through this process. Okay. Because I know we're throwing. Thank you so much. Yes, we're throwing a bunch of stuff at you and it'll be much better for us to hear you go apply some of the things we're talking about. You give us feedback. Tell us what you're feeling, what you're noticing, and then we make any sort of critiques and adjustment. Yeah, 100%. Okay, unless there was a major injury or something, 100% this is solvable. Yep. Awesome. Thank you guys so much. And do you guys think a Tyropactor is smarter? Should I just give away a new one? No, no, no, no. God. No, yeah. Terrible. Avoid that guy. I wish you remember the negative Star Reviews. Yeah, I wish you remembered his name. Tyropactors in general? Oh, no, no, no, no. That one. That one you went to. In fact, when you get into the private forum, one of the best chiropractors I've ever met in my life is in two of the best chiropractors I've ever met in my life are in there, Jordan Shallow and Justin Brink. Both those doctors are inside there. They're both chiropractors. They have that background, but they're brilliant. Connect right away with Dr. Brink. So they're in there. So when you get in the private forum and you share some of this stuff with us and them. You could tag Dr. Brink. That's right. Justin Brink and then see what he says. Okay. Thank you guys so much. I love it. You're awesome. You got it. All right, Monica. Thanks for calling in. Yeah. Thank you. If you're ever in Reno, come say hi. You got it. Congratulations on the family, by the way. That's right. Thank you guys. Bye. Bye. Can I, so we haven't talked about, what was the name of the company we work with that sends P.T. to your house? It's Luna. Yeah, Luna. We haven't talked about them for a while. I think one of the biggest misses in physical therapy, one of the biggest misses in re, yes, postpartum correctional exercise. Such for the necessary. Just a good investment, right? Oh. If you're considering ever investing in a trainer and you are having a baby or about to have a baby, maybe the most important time and maybe the most beneficial time to have a specialist like that who's right there with you that's watching, because we can sit here all day and give her all these movements, but how she performs the movements. That could change her everything. It's the intention. Yes, which is why I want to put her in the forum because the next step to this, okay, great, here's all these exercises we want her to do, but if she's not articulating them correctly or moving the way we want her to, it won't do anything. If anything, it might even cause problems. Right, so that's important. And so if you're listening to this and you are pregnant or about to be pregnant or just were pregnant, investing in a specialist at that time. Well, the challenge is this, and here's why, because I think if you get rehab post-surgery, that's necessary, everybody knows that. Rehab post-baby is also necessary. The challenge is you just had a baby, you're not going to go drive to a clinic, have your newborn at home type of deal. So they don't do it. Luna sends someone to your house. So that's the difference. So, and I believe the websites getluna.com. I wonder if they're out in Reno. They might not be out. But they send, well, they're growing, but they send somebody, and that's what you, as a new mom, you're like, I'm not going to leave my baby. Now, as far as the hip flexor thing is concerned, people are like, well, how's the hip flexor caused a little back pain? One of the hip flexors, the psoas muscle, which starts with a P, it goes through the body and attaches at the lumbar spine. So when the psoas is doing more than it should, which in the case of somebody who's pregnant, often that's what it does. Oftentimes the pain is at that insertion point, right, where the spine is, so it feels like low back pain. And you think it's your spine, but really it's a tight sore hip flexor. And you might wonder, why is my hip flexor so tight? It has to stay tight to stabilize your core because all those other muscles that normally would stabilize are not doing it. So last line of defense. That's right. Our next caller is Kimberly from New Jersey. Hi, Kimberly. How can we help you? Hi. I just want to say thanks for taking my call. I'm really excited to meet you guys. It's a little weird seeing you guys like this. I'm kind of nervous, sorry. Oh, don't be. Tell us what's going on. So I wrote down my question and I put a little background for you guys. I was diagnosed with PCOS when I was younger, and thanks to the help of a holistic nutritionist, a few years ago, I learned with diet and exercise only. I'm capable of managing the symptoms. I'm a mom of a wonderful three-year-old boy. Since his birth, I lost and kept off 80 pounds through mostly strength training and light cardio. But mostly, but most importantly, I was tracking my macros and staying consistent with a high fat lower carb diet. My proteins always stayed around my body weight at 155 and it was always through whole foods. I've been strength training for about two and a half years now and completely understand how much it helps manage my symptoms. But every year I like to sign up for some new fitness challenges. I signed up for the high rocks competition in New York and it's not a CrossFit competition. So I know how you guys feel about that, but it is called a fitness race. And this is the biggest fitness race I've ever signed up for and I really want to take it seriously. So my question is without all that being said, I was told I need to up my carbohydrates significantly to help my performance. And I understand that carbs are essential for performance, but high rocks is eight months away. So I don't know how to switch from my current low carb diet to my new high carb diet without it affecting my PCOS symptoms along the way. Do you guys know high rocks? It's what Hunter McIntyre or Buddy does. I just looked it up before we got on with your Kimberley. You know what it is, right?  Rowing, running. Yeah, so it's not CrossFit, but it's like CrossFit's second cousin of a deal. Did you listen to the episode? I don't know how long you've been listening to mine, but this is a long time ago. We interviewed Zach Bitter. Do you know that? Yeah, ultra marathon. Fat adaptive. Yeah, that's why I'm bringing it up. That's why I'm bringing it up. Are you familiar with that episode at all? I haven't. No, I haven't seen that one. That would be a good listen. That would be a good listen for you. Well, so okay, so here's the deal. You sent in your question and you put your macros in your calories. So I have a couple of questions about this. And then there's the asterix, which says you have PCOS. So that's going to change things a bit. Okay, so you're currently eating 1,900 calories, 143 grams of protein, 80 grams of fat, 190 grams of carbs. So that's what a coach had suggested. Okay. That's the macros he told me to follow. I actually follow it differently. Now, you're 5'3", 155. And what does your workout look like? Because that's not that many calories if you're training for an event like this, in my opinion. So I'm also a graphic designer and I sit for eight hours a day. Okay. So that's kind of comes into play a little bit. But my workouts are, it's usually strength training, but for high rocks, I haven't started the training yet. So I want to start with this coach, but the first thing he told me was that I have to up my carbs for the training and it's just kind of bearing me a little. You might need to up your calories at some point too. So just keep that in mind, okay? Your carbs are not high. They're not high carbs. I wouldn't call that high carb. However, you did have PCOS and there's a very strong connection with PCOS and insulin insensitivity or insulin resistance. So oftentimes people don't know polycystic ovarian syndrome. One of the treatments is to go on a low carbohydrate diet along with strength training. And that helps a lot of people. And I think it has to do more with the insulin sensitizing effects. Now, 190 carbs, not that much. You'll be working out a lot. That should make a big difference. However, the only way to really know here would be to wear a CGM. And that's what I would recommend. I wish I could do that. You can. You can get a CGM. You can work. Yeah. So in fact, the company that we work with, NeutroSense. If you go to NeutroSense.io And I think it's forward slash mind pump. I know that you'll get a discount if you go through our link.   Now, if your blood glucose is managed very well, even at 190 grams of carbs, because of exercise, strength training, the whole deal, you're probably going to be okay. But if you're on 190 grams of carbs and you're getting some interesting blood glucose readings from your CGM, then you're probably going to want to cut those down. So that'll tell you, it's like the canary in the coal mine. Before you start to get those symptoms of PCOS, you would see blood glucose levels that didn't necessarily look healthy, I should say. She said she couldn't do it. How come you can't do it? My son's in daycare and I live in New Jersey. It's a little expensive for me, but I'm hoping somehow I can afford it. But I've always looked into NeutroSense. I've done all their polls and everything and get their emails all the time. And I'd love to sign up for it. But that might be something in the future. But if you guys suggest it, I mean, I can try harder. It's just a worthwhile investment for you specifically. Well, let me ask you this. It's not something that I think we would tell 90% of the people, but because you have a very specific goal right now and we're obviously flirting with something could not be ideal for you when you're increasing carbohydrates. The generic answer would be, I would schedule them around your workout. You'll probably be okay. So whatever amount of carbohydrates that you increase from the norm, I would literally put that right around the workout. Is this coach that you're working with more than just doing diet? Are they training you to? He has workouts for me, yeah. Okay, okay. Because I was going to say, if you're NeutroSense, they'll cover the nutrition part. So I don't know if you could trade the cost of the coach for working with someone from NeutroSense.  Sorry, excuse my language for your race. Obstacle course racing is very similar. And the programming is really, really, really well done. And we can send that to you for free.  I have somewhat of an idea because Hunter's a friend and I've watched what he does. It doesn't seem like it's that complex to program for the training aspect. I think the diet part for you is just way more important. Yeah. So if I'm you and I'm preparing for this, and I would, whatever little money you can invest, I would be putting that towards the nutrition piece more than I would be the actual training. My only advice would be this, Kim, when you look at the event, if there are movements and exercises that you're not super privy to, like you're not very good at them or you've never really practiced them or trained them, incorporate them into your workout. I don't think that, okay. And reduce the volume from other areas. It's like pull up, run, row. What's in there? Can you tell us? It's like a sled push, a sled pull, when you throw the medicine ball up, the skierg, and then the rower as well. And then the sandbag lunges, and then burpees.  Like if we send you maps, the OCR, and you can take one exercise out, replace it with one of the ones that you'll be doing in your event and kind of follow the same programming. And you should be okay. I really think a CGM would be valuable for someone like you because it's not just about the carbs. The carbs themselves can all also have a different effect on you because there is an individual variant. So there may be some carbs that work really well with you. Right, you might find you can bump to 190 using rice, but if you do quinoa, it does it totally different. Or you could get away with certain carbohydrates. Totally. And that's the, and because of your case, that you're a person where this is going to be extremely valuable, even if you just do it for a six-month period of time where you could track all these different carbohydrates, you can measure an intense workout with this much carbs, that lower intensity workout, with this much, and like, oh, if I have it at this time versus that time, I mean, the education that you're going to get around that, I just, I think it's invaluable. It's the most individualized you can make your diet. Of all the things that you could do, I think that's going to be the most valuable. Well, that's going to carry you beyond this competition. That's right. You'll be able to apply that for the rest of your life. Because the truth is, this is just a fact, unless it makes somebody's health worse, okay? Carbohydrates are going to improve performance when it comes to this kind of competition. Like Zach Bitter was on our show, he does ultra-marathon, but it's very low-intensity endurance. You can make the case for being ketogenic and doing that, but what you're doing is high-intensity cardiovascular endurance type training. I mean, every study done on that shows carbohydrates will improve performance, unless they make you unhealthy, in which case then it's not worth it and you'll perform better eating a different way. But it's hard to know that on an individual level without a CGM. On your own, what you're going to have to do is wait until you start to get symptoms. But you've been dealing with PCOS, you know what that's like.  So it'd be better to know before you get symptoms on what's going on. And that's going to stay with you beyond this competition. This is going to be something that you'll be able to monitor because you can work with them and then pay to work with the nutritionist and then just keep the CGM just so you can see the readings and then kind of work on your own. So I think for someone like you, it's extremely valuable. Will the nutritionist kind of steer me in the way for the performance? Yes, especially if you communicate that. Oh, they're the best. They're really, really good at what they do. They're not like an online influencer coach. No, they're real nutritionists. Yeah, they're legit. Yeah, yeah. No, they're going to be able to guide you. Okay, I think that's a great idea. I think you guys can convince my husband now. Well, Christmas is coming up. Get a good Christmas. Yeah, that's a good idea. Kim, we'll send you OCR though. Okay, because that program is going to be most beneficial for someone like you. Look at the programming. Like I said, you could swap out movements. But I think that program would take you right to the competition and you would do great. Thank you so much. I really appreciate it. You got it. Thanks for calling him. Yeah. Good question. Because I mean, if she didn't have the issue of PCOS, I'm like, no, that's not high car. That's totally fine. Yeah, yeah. No, that's, but I mean the, and I know the cost was an issue, right? But I mean, if she's paying for a coach, I would. This might just be more valuable. Yeah, I mean. Reallocate sort of, yeah, your priorities. Yeah, especially movements like that. I mean, that's going to go away for her. And that's a devalued the coach who's helping her. I'm sure that that coach could do a lot as far as helping. But it's like, if I had to like, weigh out which one's more important for this specific client, I mean, her learning that because like to you. Yeah, because she doesn't do this competition again, or she just doesn't want like, this is going to stick with her. Yeah. The information she's going to get is invaluable for sure. Our next caller is Wade from Colorado. Wade, what's happening? How can we help you? You with a war, guys? Is that a war room? Where are you at? What is that? Is that a sales room with a professor? What do you do? Conference room at work. Okay. All right. How come when I wanted to be in, I wanted to be in a mind pump kickback mode when I talked with you. Yeah, you look nice and relaxed. Right on. What do you, what you got for us? So first I wanted to give you an update. I talked to you guys about a year ago. You gave me some great advice. I put on 10 pounds of muscle at age 49.  So best progress I've had in a decade. So thank you guys for that. That's great. So my question is I'm looking for training program to run concurrently with a rock climbing training program. And what the rock climbing program does is it focuses on the skill and technique. What it doesn't do, it doesn't have any free weights in it. It's all basically like finger strength, that sort of thing. And where I'm lacking is what we call the approach to the climbs, which is steep hiking, a lot of gear on your back, water, that sort of stuff. And I'm finding my right quad for whatever reason, especially on the descent, is fatiguing a lot. I think it's a vast latter Alice, but just to be a little more specific. Anyway, I've got basically three things I think that are happening. I had a ACL replacement on the left side. So I think maybe I'm favoring my left a little bit. So maybe I'm putting more on my right. Maybe some imbalance. My squat rack, the way it's set in my garage, the left side of the floor is slightly higher than the right. So I was maybe technically going deeper or shifting in that. So I've tried to counter that by putting my right foot on a little bit of a lift just to try to keep that a little more even. And then the third thing is I seem to be really posterior dominant. So I'm looking for ways to address that. One thing I've done since I sent in this question, I already started running anabolic. I did pre-phase and I'm in phase one now, but I swapped out the conventional dead list for trap bar dead list because that seems like that activates my quads a little more. But other than that, anything I do lower body, I never really feel it in my quads. So with that being said, any advice you guys have or any other questions? I want to know a little bit more about the training for the rock climbing. Like what's the frequency of that? Are you doing that three days a week, two days a week? Like what's it look like? So what I'm doing right now, so when I went through anabolic, and the reason I picked that is because the rock climbing is in four phases. And the first phase is kind of an endurance phase. So I did that with pre-phase because I thought they kind of matched up. I don't know if that matters, but I'm trying to match like the strength phase with the strength phase, et cetera, et cetera. But basically I'm trying to do anabolic two days a week and the rock climbing two days a week. Is this indoor or outdoor? Outdoor. But a lot of the training is indoor because it's hangboarding, but when we're actually in season, we're outside. And how long are you rock climbing for? So twice a week you're rock climbing, how long is that? Like in a training session or were we actually outside climbing? Both, like so whatever you do during your week with rock climbing, what does that look like? So it depends, but so in the training, what I did with pre-phase was that's where you actually go to rock climbing gym and you get on a wall and you just climb up and down it for almost as long as you can hang on. So about five to 10 minutes, then you rest 10 minutes, five minutes, just a few sessions of that. Okay, good. Okay, so and how serious are you about the rock climbing? Because that'll influence how I answer this question. Is this like a hobby or are you like, I really want to maximize my rock climbing performance? Yeah, I mean, I'm not going to, you guys had Tommy Caldwell on the show a long time ago. I'm never going to be at that level. It's just basically there's kind of this threshold where you get to like this intermediate to intermediate advanced level where you can really separate yourself from other people, not so much in your skills. That's part of it, but you can get away from people because people can't climb that stuff. So I'm only trying to bump it up a little bit. So it's not, it's not like my sport. It is my hobby, but we do do it around. We do ice climbing in the winter, but it's recreational, I guess I should say. Okay. So obviously nothing's going to get you better at rock climbing than rock climbing. Okay, practicing rock climbing. As far as exercise is concerned, strength is always important. But when you're rock climbing, you're now playing a bit of a different game because this is more about strength to weight ratio than it is strength. Okay. So, you know, let's say you gain 10 pounds of lean body mass, but your strength doesn't go up in proportion to that. Or it does. Let's say it does go up in proportion. You're at the same place you were before. You're just bigger, right? Or maybe the ratio changes in the negative. And this can happen when you start to gain a lot of muscle mass.   So gaining muscle at this point for rock climbing may be a negative because you're bigger and stronger, but now you're heavier. And that can take away from your ability to perform at rock climbing. So you want to consider that. And then the other thing with your training that's very important is to work on mobility. If you'll notice, because I've trained a few rock climbers, the ability to reach your leg up and stretch across and get different grips and position your body is so important in rock climbing. It's more important than almost any other physical attribute.  So mobility training is going to be crucial for someone like yourself. So I have a protocol idea. And I want to hear what you guys think. Like if he's a client of mine and it sounds like you actually do a decent amount of climbing to where we want to be somewhat good at this. It's not like you're just doing this for one time and then you're done. I actually would probably put him only at one day a week and I would run maps performance foundation one day a week. The other day would be a full mobility day and the rest is climbing. Yeah, that's 100% where I was going. So it's enough to stimulate. Like you're not going to lose a ton of muscle. We might sacrifice a little bit, but not a lot. I think you're going to keep the physique you're probably happy with that you built. We're probably not going to make any major gains, but then most of the effort is put towards mobility and then also improving all the things that you need to do for the rock climbing. So that would probably be the protocol that I would throw you on. Yeah, I like that. And I like, I even like map symmetry. Yeah, I was going to say unilateral training for me just to address some of these discrepancies you're finding in terms of like one side versus the other and like how to get more quad involvement and to slow down and really like the isometric portion in that especially for you to regain connectivity there and really feel like you're going to get your quads a little bit more involved in some of these exercises because you should be feeling your quads when you're squatting, when you're doing step ups, when you're doing lunges, like doing these basic movements with your legs. So spending that extra bit of time to reconnect and tense those muscles up and really recruit that extra time to muscle recruit is going to be crucial to that. I agree and actually when I was thinking of performance I'm not thinking phase one, I'm thinking like phase two. So in phase two, it's multi-planar. That's what I like. So I like the idea that it's unilateral so I agree with you on the unilateral and it's multi-planar so it's going to challenge him in different directions. So I think performance phase two it'd be kind of where we would live as far as our foundational programming. Totally. That would be the one day a week program. And then the mobility workouts or sessions that are in performance I would like for you to do those as often as you can. This should take you about 15, 20 minutes but those will really improve your ability to utilize your strength in the most efficient way possible. That's what you're really looking at when you're looking at rock climb or any other sport for that matter is yes I'm strong but am I efficient with my strength because you take a bodybuilder who's incredibly strong you have them rock climb they're so inefficient with their strength because they're not trained in that way that they'll fatigue and lose performance dramatically and then you look at a rock climber who couldn't lift a tenth of the weight that the bodybuilder could but they climb the wall like it's like they're a spider. So a lot of this has to do with of course your technique and practice but mobility is going to be everything. It's going to be everything. In fact that's what's going to help you with this right to left issue as well. And I think too like again stressing the isometric component of like really taking that extra bit and creating a longer hold so you get more endurance through that grit. So in terms of translation of like how that's going to play out with your climbing to not get fatigued holding positions and a tense muscle contraction you can actually train that to extend a bit further. So you know like and that's just something to consider. It doesn't always translate well like sport versus exercise like there's differences there but in terms of you actually like extending the endurance of being able to hold and control your body that would be ideal. Yeah so a routine would be like one day a week maps performance foundational workout mobility sessions at least once a week but two or three would be great and then two to three days a week of rock climbing. In fact if you could do a third day of rock climbing with that I think that would be four days a week of workouts essentially. Mobility sessions we don't necessarily need to consider those workouts. I think that would be a really really good combination of what you're looking for. So let me let me ask you guys this. So you mentioned performance which I've run before and I liked if I wanted to kind of work on this leg and bounce because legs people think hands and fingers for rock climbing but you do use your legs a lot.  If I did something like symmetry to kind of work on that and then I remember in performance the one thing that really kind of lit up that part of my quad that hurts is the ice skaters and kind of like replacing something in symmetry with the ice skaters or just doing it extra. No if you already have performance then we'll send you symmetry and you can follow one of the foundational workouts from symmetry and that's all unilateral stuff except for the last phase. Okay cool. Yeah and you'd be totally set. And yes you do use your legs a lot in rock climbing but if you look at the top rock climbers when it comes to muscle hypertrophy and like strength it's in their back it's in their biceps it's in their forearms and their legs have a lot of stamina.  Probably not so good. Such a strength to weight ratio thing. Yes. It's his earlier point of view maybe even leaning out a bit more and getting you know more just strength focus but necessarily not putting on mass like. Yes. Yeah that would be ideal. Yeah there's a level in rock climbing where you're climbing so much stuff that's overhanging that I mean it's pulling yourself in. I'm not looking to be that level because that's just it's kind of insane but for me like I said it's a lot of it's more the leg stamina because you're hiking up these slopes that are miles long before you even start climbing. Oh yeah. And that's where that's where I'm kind of getting crushed. Yeah if you feel if you feel fatigued I know what you're talking about that fatigue sense. There could be just a straight strength imbalance but it's probably more of a stability thing that's happening. So because of the lack of stability muscles are just they're just working overtime. You're being dressed with your unilateral. Yeah unilateral work take care of that. Yeah that's why I mean you're going to get both of that. He's going to build strength and he's going to build stability by running that program. So I mean I think that's the recommendation that's the way to go. I think the only thing that a client sometimes in your case would be fearful of because you did so much good work of building the muscle is that oh my god I'm going to shrink or I'm going to lose all this great work. You won't. You'll be okay. Yeah. You know you've your hormones are optimized. You did a lot of good work putting that muscle on. Okay fine. You'd be surprised just the one foundational day because it's not like you're not active.  I just think you might be a little bit over-trained and there might be a little bit of an instability thing going on right now. Okay so uh so so I'll stop anabok. I'll start doing symmetry. You got it. What do you think what do you think about after so this the rock climbing season is basically spring and fall mostly summer and winter kind of rough. What do you think about running symmetry and then in the winter I bought power lift running that in the winter and then swapping back to something and I love that because I would like some muscle up yeah. Yeah what I would I think would be good would be when the season is over run symmetry as it's laid out so it's three days a week it's full workout and then follow power lift just because what you said about your how your offset with your squats and stuff sounds like you've been training that way for a while you'll probably benefit from training symmetry for a while. But I love this idea of like you know treating it like seasons like that you know there's a time for you to get it yeah there's a time for you to get after it let's try and pack some muscle on get stronger and there's times to optimize the workout to you know compliment your rock climbing right now it's optimized to to to get the best out of your rock climbing and then when we get out of that season then let's get after it with the weights and I think running symmetry and by the way at the end of symmetry is a five by five it's a five by five the last phase is five by five push your right into very much very much so like power lifting so it's a nice way to transition you right into that. Okay cool thanks guys. Yeah you got it Wade thanks for calling in again huh? Yep. Have a good one. You too man take it easy. Yeah um yeah it's funny when you look at like different sports and what's valuable and what isn't like you know if you play football strength weight's always important but weight is also important because you're hitting people. Yeah you actually need mass because of all the impact. Yeah but you're climbing like you know you could get bigger and stronger and drop performance because your strength is not efficient for your new weight so you can actually get stronger in the gym gain muscle and get worse at that specific sport. Yeah it's just not it's just not a it's just not a I mean the call started with thanking us for the 10 pounds of muscle that he put on he put on more muscle this this last year than he did in the previous decade so that is not advantageous for that sport. I mean for of all the sports putting it on 10 pounds of muscle many times will do you well but Rob and he's not a little guy you look at him you can tell he's got some muscle yeah he's definitely built and so trying and I just think he was actually probably doing a little too much in in in combination with a little stability issue going on and I think just scaling back and then doing more more you know I don't work by itself I think is going to be the answer. Our next caller is Javier from Peru. Javier how can we help you? Hi guys how are you fit first of all thank you very much for having me here it's an honor I've been listening to you for about two years more or less and well I'll jump into the question okay I'm 40 years old around 145 pounds which is around 65 kilograms I'm around 10 percent body fat eat about 2500 2800 but like I try to eat healthy so it's it's like a big deal to get there I've been training all my life since I was 14 like gym a sports surfing to teach who I started around five or six years ago I bought the rpg about two years ago I've been like doing it all like the anabolic performance aesthetic distance two years but I'm kind of this plateau right now and but I love to teach who I love surfing so I'm not sure where to go from here yeah good question how how many days a week do you do jiu-jitsu and surfing I try to do jiu-jitsu like once or twice it depends on how I'm feeling surfing I try to do twice a week okay bro you look badass yeah you look great that's it so that's a really good very active in surfing you probably do that for at least two or three hours right no no no like I have a little baby of three years I have to work so I try to go like an hour hour and a half at most okay okay okay and you want to gain size yes like not too big because it's not good for jiu-jitsu or or surfing but like a couple of kilos you know like maybe get 268 or 69 kilograms oh that's it okay well yeah I think if unless you don't feel do you feel over-trained do you feel burnt out your joints hurting you or do you feel good no I feel good this easy Javier you just gotta eat more yeah that's easy you're yeah if you're if go ahead yeah the thing is I I strike I tried to go like over the 2800 and it's so difficult like three clean you know well that we you know it's funny we just recorded an episode yesterday uh and the the title is going to be edgy it's like why you should dirty bulk yeah and there's and in there we we talk about uh basically you as an example like as somebody who eats really clean been training really good body fat percentage but just really struggles to hit that that calorie intake every day through whole foods it's just hard it's hard and I know what it's like to be at that point and so you're the kind of the exception to the rule where a client of mine that I might say okay well I want you to get all your your your macros like you do through Whole Foods and then I want to let you enjoy a treat to bump the calories an extra of 500 to 1000 calories I would I would aim for 3200 calories a day every single day and if you need to add shakes to do that that's okay if you need to eat you know something that's maybe not as healthy to do that that's okay as well um but that's that's that's that's the answer right there 3200 calories consistently and you'll gain the two three kilos that you're looking for do you uh do you use protein shakes much at all yeah yeah I do I actually like I take like once a day after the workout and the creatine that's the two things I use do you do it just like a plain because I have a like a what I what I would call my my gaining type of shake that I've actually talked about on the show before where I use I use whole milk if you can have dairy like that are you okay with dairy yeah yeah I'm pretty fine okay so whole milk two tablespoons of Nutella two tablespoons of peanut butter a banana and then you could even sometimes I'll even add a half a cup of oats and blend it in with everything with the protein with the whey protein and that's like a good 900 calorie plus there you go shake that tastes good going down get your protein up so something like that yeah and the best time to take it would be you know you if you look throughout the whole day like oh man I only got to 2,800 calories or 2,600 calories make the shake and take that at the end of the day and that'll hit but that's okay if you look inside take like 2 protein shakes a day like one in the morning one in the night yeah exactly and think of your night one like a nice dessert like that's a that's your treat if you're low calories and then add the peanut butter and I mean that tastes amazing that's it's literally that easy now the other option is you look at your whole foods that you eat and you go for higher calorie options so if you normally eat lean protein maybe something that's more fatty if you don't use much olive oil maybe use more olive oil so just you can bump the calories like that as well but if it's hard to eat all that food then a shake is just a really easy answer and you know what Adam said I mean that'll do it you have that every single day and and you eat what you normally eat and that'll bring your calories high enough to gain the muscle that you're looking for to really guarantee that this this goes to building some muscle too I would like to give you a different program you've ran the rpg for the lot which is totally fine you could stimulus yeah let's see if we do a new program that's got unique exercises that you haven't been doing bro put them in symmetry because of jiu-jitsu and surfing okay that well you would love map symmetry so we'll give you map symmetry run that in conjunction with the additional 500 plus calories we're talking about in your day and you should pack on a few pounds of you're in Peru right yeah in Lima yeah you eat lomo lomo soltado yes of course every there you go that's a very good high calorie meal right there my wife half her family's from Peru so I got introduced I'm like oh my gosh delicious yeah yeah yeah like the food here is incredible you know so like the homemade food is incredible I can eat the thing is that to get to eat healthy it's difficult I tend to throw yeah I know you can throw some of those foods on that aren't necessarily as healthy or do the shake but that's it that's literally all you gotta do I mean that's so Javier that's kind of like what we talk about this in this episode coming up but like the way I look at it is like I'm gonna try and do it through whole foods and better choices like the shake but because it's so hard for you at the calories you're an example of where at the end of the night if it's like oh I'm not gonna hit my calories or if I if I don't eat something you I would justify eating a thing of french fries or enjoying something because we're trying to put the calories on because we have a hard time hitting that you or somebody who I would allow to do that as a client say like hey listen just make sure you hit your protein target so with that yeah so because yeah if your protein's low then not a good idea that I think like really thorough you know like I eat my protein in the morning that's really thorough the other thing is what I I'm trying to get to the calorie intake that's the problem yeah no no you're good then yeah yep yep that's it's actually that it's literally that easy Javier you hit those you hit those calories you'll gain the muscle no problem and I can feel like dude you do once a week or twice yeah and surfing twice a week oh yeah you got a good balance right now yeah you're good yeah yeah perfect that thank you very much all right we'll send it we'll send that program over to you Javier you got it man thank you thank you have a nice one you too that you guys have had that dish before right yeah yeah that's a potato and meat it's like gravy bro it's like rice so good meat so good like a couple fried eggs on it it's like this brown like soy sauce type oh it's like it's comfort food bro also when jessica was pregnant with with the radius it was also the pandemic so we're ordering food all time uh so i just gained i ate that every day i was there i ate that dude it was so good oh so good yeah great stuff but he's i mean this is easy bro he's if he feels good he's not over trained like you know what though i it's so hilarious that we got him as a caller when we just recorded that episode yesterday and he's a perfect example he's 10 body fat he's active as shit he eats all his calories through whole foods but just can struggles you know struggles to hit that high he probably has a hard time just getting to his maintenance every day and so i want to mention this too because someone's like well what about your health what about look here's a deal uh a i don't think it'll affect his health negatively however you know when you're chasing a performance goal uh some there's sometimes you do sacrifice longevity for performance maximum strength maximum endurance maximum performance is not in line with maximum longevity there is a trade off listen part of our job is to help these people i mean we just had a call right before that that wants to be the buff rock climber guy like we're gonna give we're gonna give you the best advice for what you're asking if it was me i would tell him don't do anything you look awesome great he's doing jiu-jitsu he's swimming he's shredded he's a dad he's i mean he's like you've already won bro but i mean head of hair yeah but i mean you if you if you ask me like hey i want to i this is what i want this is everything i do well okay here's an example of where i would do that but i would tell client that but the reality is he don't need to do shit he's perfect where he's at right now but that's not i mean just like the rock climber i mean there's no you know i tell him like you don't need to climb rocks why do you want to do that well it's because he wants to fucking do that okay well this is how we would do that so look if you like mine pump head over to minepumpfree.com and check out all of our free fitness guides we got a lot of them they're free go check them out you can also find us on instagram justin is at mine pump justin i'm at mine pump de stefano and adam is at mine pump adam