There's a terrible myth out there that structure and discipline takes away your freedom. This is false. Discipline and structure applied properly gives you more freedom. Alright, what am I talking about? Well, when you exercise regularly, when you follow a healthy diet, yeah, you might think to yourself, I'm not as free, I can't just do whatever I want, but here's the reality. A fit and healthy you is more free to enjoy more things. You have more energy, you got better mobility, you got a better libido, you have a better outlook on life. The truth is the right kind of discipline, the right kind of structure makes you more free. I got this from Bishop Barron's talk that we heard at ARC because he talked about, he used the best example I've ever heard in my life. So now the talk was based off of how Western societies value freedom so much and he says a lot of people think freedom means I just do whatever I want and he goes the truth is that actually is constraining and he uses the example of language. He says when he would was studying in France, before he really learned the French language, he was constrained by his inability to use a language so he couldn't express himself. He couldn't express his emotions, his thoughts, couldn't debate and have these great talks with the people around him until he disciplined himself, followed the rules of the French language and was able to develop a vocabulary that freedom to be able to express himself and I immediately thought about health and fitness.  Like that's so restrictive. You can't just do whatever you want or you got to work out in the morning every day. Like don't you want to just like do whatever you want. I like to be free. But we know that if you're unhealthy, you're not as free. You just not. You're far more constrained by your lack of discipline and structure than you are by the discipline and structure itself. Right. Yeah. If we just lean into our impulses, what does that look like? It's like me sitting on the couch, me doing bare minimal things physically because my body just feels good there. I'm like getting entertained. I'm playing video games. I'm just eating and consuming, you know, whatever I'm sort of craving at the time. But, you know, it's not going to benefit me in any regard in terms of getting up and doing things and being active. And then your health goes down. And it really limits your rates. Yes. So it's like, yeah, it's a farce to think that it's just like, I could just do whatever I want and, you know, not putting any sort of work in that direction. Yeah, totally. I feel like it's connected to sacrifice and delayed gratification. Totally. Right. So last night I had a Helen interviewed me on the Facebook forum, right? The one that we do every once a month or whatever. And somebody came on there and they're an ex baker, right?  And she's like, you know, how do you resist doing that? And I said, well, I really don't. I said, yesterday I had a cup of ice cream, you know, so I, I indulge and enjoy things like that. But I also have disciplined myself and sacrificed for decades now of training consistently, building muscle, understanding my own metabolism, knowing how to turn the knobs. And because of that, it's given me this freedom of, Hey, if I really feel like I want some ice cream today, I'm going to have it. And I'm not going to feel constrained and tell myself, no, I can't. It's like, Hey, of course I can. Well, one cup of ice cream is not going to make me fast back. It's not going to make me unhealthy. But the, but so many people ask that question when they haven't made the sacrifice, they haven't disciplined themselves for an extended period of time. It's just, and I gave the investment analogy that I gave on the podcast the other day, which is like, I've been investing for years. And so to go out and splurge and enjoy a little bit of the spoils, I can get away with and I can enjoy. Yes. Going to work, uh, you know, getting either a good education or applying yourself, making more money, that's freeing. Whereas someone might be like, Oh, you got to wake up every day and work for an hour or whatever. I like to just do whatever I want. That's, that's restricting that restriction that discipline, that sacrifice ends up giving you more freedom. Totally. And that's the same thing with that question is that, you know, it's, if you've only strung two weeks of eating good in your entire life, the other, and never been to the gym a month or two months straight, you really haven't earned that freedom yet for yourself. And like, and so right now my answer to you is to go put that discipline and go make that, it'll be worth it. It gets better. The more, the more you allow, you treat, you discipline yourself and you sacrifice the more freedoms that you will have in the future. In marketing, what do they call it, trading dimes for quarters? So it's like, yeah, I'm giving you a dime. I'm going to get a quarter back, right? That's what that ends up doing. I have a, I know somebody who was struggling with diabetes when we were younger. So they had diabetes and they always struggled with diet. And they got so they would be upset about like, Oh, I can't eat certain things. I just going to do it anyway. Enjoy myself. Like it's so restricting, right? He felt controlled. Well, fast forward, you know, 25 years later. He can't eat anything now. That's a sweet because it could kill him. That's how bad it's gotten. He's lost a couple of digits as a result of it. So it's actually, um, it's a myth. It's misleading the thought that being free means doing whatever you want without consequence is what you're trying to weigh against taking, uh, you know, smart measured discipline and actions that lead to more freedom. The truth is there is no such thing as doing whatever you want with no potential consequence. The truth is what you're weighing out is these restrictions versus these restrictions.  And then later I can't even go up the stairs.  I can't squat down because my knees hurt or worse, right? So that's the real trade. So the truth is when you have the right kind of structure and discipline, um, your life opens up. And I want to say this because I know a lot of people who've never experienced this, they look at somebody who has discipline, um, in this, in this realm, and they may think to themselves like, Oh, like that, like that sucks.  Like you got to get, you got to work out every day. Like, my God, like that requests so much structure. Like I like to sit down and enjoy myself and watch TV. And what I'm trading is, is it worth it? Oh no, it's, it's worth it because at some point I'd rather restrict myself voluntarily and we'll use the word restrict or discipline myself voluntarily versus involuntarily. I like to be able to choose my boundaries and my structure versus now I'm forced, right? So if I get up and make myself exercise, that's better than being forced to not move and sit because you can't well, I think that's the hard part is like painting that vision, especially for coaches, uh, you know, with new clients, it's just everything in front of them looks so limiting and restrictive. And, um, it looks, it looks less appealing because it's, it's a bit of a lifestyle shock, right? It's, it's, and this is where it's our job to really kind of limit the amount, uh, that you're really presenting in front of them. So it doesn't seem like it's this like overwhelming, um, you know, radical sort of, uh, disciplinary change they need to make in their lifestyle. It's something like that they can step into and make, you know, like, like change one at a time. Uh, but the other side of that is so much, so much more of an open, uh, area to possibility of, of all of these other things that, um, like, you know, you really want to pursue. I want, I want to travel more. I want to, you know, have more energy. I want to get up and play with my kids. I want, I want to do a lot more things. Like it opens up the possibility to that. This is why I love the, the investment analogy of it. I mean, same thing. When you, when you first start, like there's three friends, right?  I'm just making enough money to pay my bills. I'm not making a lot of money, but I have a little bit of leftover and you choose not to do some of these trips or buy that cool car or that those expensive shoes. Or more hours. Right. Oh yeah. Educate yourself.  And meanwhile you have a friend, they're, you're two friends and they're spending everything they got or even putting it on credit cards. And it's just like, man, they just look like they're living the life. And it's like, here I am. And it's like, yeah, but that, that's only for a period of time in your life where you do that. And the beauty is if you stay disciplined long enough, they'll come a time when you've built enough investments that the passive income is so good that you could do all the things they did and some, and not ever have to stress and worry and not owe anybody anything. Right. Because yeah, so it gets better. So as coaches and trainers, I think it's important because we all, we all think, I think the early version of us think that we're going to motivate our people to be passionate about working out as much as we do. You quickly find out that's not true. You quickly realize it like, oh, I'm a bit of an anomaly. Like I'm, I'm the 1% who actually likes to go to this gym and likes to make these sacrifices. Most people don't want to. They just want the end result. They just want the fast cars. Just aren't the nice things. They want all those things, but they don't realize that there's an investment period that you, you need to do. You need some sacrifice or some delayed gratification that needs to happen first. But hey, what's cool is that it's not going to be that way forever. It's not going to be so restrictive. You're not going to be able to enjoy those foods or that glass of wine or travel on trips and not have to worry about working out like that all comes. It really does. And even to add to that, I think the reframing, which, which is what I'm trying to do makes the process more enjoyable anyway. Like if I'm sitting in this and doing these shapes, how you look at things and all I'm thinking about is what I'm missing out.   Right. If I just feel like that, well, yeah, it's going to suck. It's going to suck. But if I'm doing it and I'm like, wow, this is making me feel good. And then when I feel good, I have more energy and I can do all these other things. And you know, this food isn't that bad. In fact, I know that's more palatable, but I'd actually don't, I'd rather not trade that palatability for what I'm getting right now. Oh, and then in the future, oh my God, I'm going to be so much more free to enjoy these things and do these other things. And it's, it is a reframing, right? Totally. Also, I'm going to keep drawing this back to this investing analogy, because I do remember the transition that that was difficult for me, too, of, you know, wanting to blow and spend money. And then you start to look at like every time I, you build muscle or you get stronger in the gym, it's like you've built a little bit more passive income. And you begin instead of being like so focused on what you're not getting, what you don't have, you start focusing on like, oh wow, look at, I've got now passively a hundred dollars coming in that I didn't have. Okay, I'm not going to get rich off of that, but that's a hundred dollars passively I didn't have before. Man, keep going. I'm going to work harder. I'm going to build some more. Oh wow, now I have three hundred dollars. I keep doing that.  I don't even have to work. This is cruise control now. Talk about freedom. Right. That's as free as it gets in that sense. And the same thing goes, you work hard enough, you build enough muscle, you build enough strength, you build enough discipline and habits around exercise and training and making good choices. You start to love the process. You start to enjoy all of it and it gets easier. You know, I met a guy just reminding me of this guy that I was a kid. I was young. I was in my early 20s and I met this man and he was in his late 60s, totally independently wealthy. And I asked him how he built his wealth. Like what did you do for a living? I had this work. He was a a bagger and then he worked the cash register at a local grocery store. Leonardo's. You guys know where Leonardo's at. So that's what he did. He literally worked in the grocery store. I'm like, how did you get all of these properties? He goes, I saved my money. I first bought one. I slowly built that one up. I bought another one and it took him like, I don't know, like two and a half decades to build this portfolio. Now, here he is in his late 60s. He was totally wealthy. He had retired already earlier and he was totally fine. And he was working a job where he was making. He wasn't making a lot of money at all. He was methodically disciplined and consistent. Totally.  He was a millionaire. I wish that. So Mike Matthews was the one that that shared millionaire next door with me. And it's about an old book. It's been around forever. And unfortunately, I found it after I had already learned the hard way, right? And I wish that book was given to me in my early 20s because the biggest takeaway of all it's got it's full of takeaways and was a great book all together. But the biggest one to me that was shocking was the thing, the common thread amongst all millionaires, what it was, it was not their profession, their inheritance, how hard they worked. It was literally their ability to discipline and live below their means. Yep. No matter what profession, what was the average car, like average millionaire owns 30 grand? Yeah. Yeah. Yeah. It's like in the top models owned by multimillionaires were like Toyota, Honda, they weren't the reliable. Yeah, it wasn't Lamborghini, Ferrari, it wasn't what you would think. It wasn't all these high end cars. It's because the car and then the professions, you know, engineer, teacher. Yeah. Yeah. So the professions that range from $30,000 a year up to $200,000 a year. None of the other thing in there was, you know, CEO VPs or these massive people that have huge incomes. It's like, but what they all learn to do was live significantly below their means and invest and over decades built to the point you're making built this wealth. That is the most common threat amongst all these millionaires. Today's program giveaway for YouTube is this super bundle. A lot of programs. You can get that for free, but you have to enter. 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.  If you're interested, click on the link at the top of the description below. All right. Back to the show. Speaking of wealth, I'm surprised you guys didn't notice my shirt. So oh, I noticed it. Yeah. Did you see this out of the carnival? So I get a tax. Who made that for a second? I get a tax. Don't get it. I didn't even see that. I didn't even see that because mine pump was like, you guys are literally can I just tell you guys right now?   We didn't notice your nails got the road. I'm sorry. Red writing. Your nails are pretty. Your nails are pretty. I can't believe you noticed a big red writing. I'm like, these guys are really not going to notice. You shouldn't have some lights. So the audience knows it says carnival king. It says carnival king. We can't read it. Well, I mean, not everybody's watching video. It was it was stuck in the divots of my abs. I didn't see the mine pump right on the bottom. So I didn't even know it was a reference to you. Obviously, I know the joke now. You even know it's my haircut? No. So I so yesterday I get a text. Katrina's like, call me on your way to work. Okay. Forgot to call her. So then I get a text. Oh, it was real important as about it was about apparel. So then I get a message and like, oh the guy says the guys are going to they're going to get such a kick out of this. We got you a shirt that says carnival king. Now our team made it. Yes. So by the way, there's a whole box of these. I think they're trying to sell them. Oh, I love it. Yeah.  But apparently they think we're going to sell a bunch of I mean, it's kind of a cool thing. And there's a lot of people that would identify as like being really good. So people don't know the story why it says carnival king. It says they do. Everybody knows this goddamn story. Okay. I like to talk about it. I have to hear you listeners. Two or three examples. I have to hear. Whenever we compete in it, some kind of an event that started with resemble sports, start with sports, start with horse. I tend to beat you guys. Yeah, the very first time that's ever happened was the person who gets the most mad is Justin even right now. He wants to fight. Yeah, I did when we were playing like that. You know why? Because it's it's your form. Really bothers me. But it works. Okay. It's it's starting. I don't know. You win. I don't know. Okay, I don't know. There's got to be a video out there. I have to bring it down just a bit. We were in London.  By the way, it's second most popular sport in Canada. I had no idea. Is that true? Yeah, dude. Oh, is that really true? The second most popular sport? Besides hockey, right? Yes. It's hockey and then course. It's I knew hockey, but I had no idea that's that's fascinating. It's really I mean, so we were playing. Max Lugavir was there. Max Lugavir is in the same athletic category. I swear that you and Max have the same batting coach, the same like cookie. Listen, listen, when you're watching the same YouTube video, all the brain energy, the energy is diverted to, you know, other stuff. Anyway, so we were, we played and study show. And so yeah, so it was Max and I versus Adam and Justin. So it's the nerds versus the jocks, right? And we're playing and classic 80s movie at the end. We now it was one to one. It was the way it was set up was almost impossible to lose. Like I was like, whoever went first, like tic-tac-toe almost whoever went first is going to win. So every time that one person every time, every time then we won one that we didn't go first. Yeah. Now Justin got visibly upset. I was so happy. Maybe on purpose, we messed up a little bit to let you guys catch up. Oh, I messed up on purpose. No, it wasn't trying to give you a chance. It wasn't on purpose. You guys didn't cut up, but Justin was so upset.  This is not a good mood right now. At least it was a cat's game. It was a cat's game. We ended up tying on that one. But the fact that you guys were even close should have been. So you had the game all on. So it was horse first. We were in Reno almost seven years ago. Yeah. Top golf. You beat us out. Then the the the epic shot, basketball shot across the gym in here to make it to for me to lose a car. Yeah, then that's it. Didn't you throw a football at on it? I did through tires. I did.  And I did very well. Really? Yeah. You know what? I have just like that one. No, I did. I remember that. So you know, that's really well. If we all go shooting, then I'll show you guys. I have I don't I have really, really good ability to to hit targets. But I don't my technique and form which one with the pistol or the rifle, pistol, rifle, whatever it is. I'll take it right away. Yeah, I'll go with you. Yeah, I'm yeah, I can shoot clay good. So that's I've never done clay. Oh, really? So crazy because we have one right up the road from here. I know. It's so cool to get you guys to go. I would love to take up may we'll take the boys to go do that. I think there's a couple. There's two things I want to take them to that. There's two of our events I got lined up for us. We should definitely go. I would love to get that. I love that they so our team did that. I thought someone gave it as a gift. No, no, no. If one is at my life, I don't even tell me it's a kind of a nice contract. She even shared that with me. Red and black. These original maps and a ball of colors. Yeah, I love it. I actually think it's cool. I actually do think it's nice and well, they also had it was like a sports bra. They came out with what? Yeah, no, we have a sport like a man. Mike's so funny. I was like, how did they just like leak this into our store? But what is the same? It's cool. Actually, mine pump. I think I think it's an MP mind and then pump. No, not all the Tata's like that. I think it's just the logo. Just like the logo like on there. I want to see the sport. That's one of the products that we sell. I have no idea.  I have these things where I'm like coaching other trainers or helping people there. Let's see.  Yeah, that's cool. You can see. I know. That's a rock in that. Sports bra. Oh, wow. Look at that. Yeah, they're already selling already. So really? I know we never talk about the stuff on the show, right? And the reason why we don't is the point that I was about to make right now.  This is the most popular thing with your pecs. Yeah. And walking around Olympia, meet another aspiring coaches and trainers that want to build a business like that. First of all, becoming famous on social media is already like very tough to do, right? Yeah. So it's very rare, but it's a guarantee you're going to make money. Right. Oh, definitely. This is a point I'm making. That's already really difficult, right? To to to get famous on social media. But if for some reason, you figure that out that that's as far as most young people have thought about their business. Then they would argue. They'd say, oh, no, I'm going to do an apparel line. It's like, dude, you have no idea what a terrible idea apparel lines are because they have an example, right? There's a Christian Guzman who did Alf, Alf, Alphalete or whatever, Alf, whatever it is called. He's done incredibly. You hear about the winners. Jim Sharp. For every winner, there's literally Jim Sharp is an example of Alphalete or whatever it's called as an example. The margins suck. It's hyper competitive. So difficult. You couldn't pick a worse business. Might as well start a restaurant. You have an eye for it. You got to be able to source it. Like there's just so much more to it than just like stamping a logo on a shirt. Everybody knows how tough it is to open a restaurant and for it to succeed. That's far easier than selling apparel and making money. Yeah, I think so too. Like anyone could do it, but like to actually be really successful at it. And then there comes this time like where eventually people grow out of that. Like there are a lot of these people that get famous on Instagram. You you attracted a demographic of people at a certain age because you do something gimmicky on there or you're hot or you're buff. And over time that fades or changes and eventually those 20 year olds become 30 and 40 year olds. And yet at that point in your life, you're probably not wanting to rock somebody's name, you know, or brand on a t-shirt. I mean, once you get to that mid 30 or so, you start wearing more solids because you can't know logos. Yeah, yeah, you start. So I mean that even you're the people that are your biggest fans. Eventually that that business just goes away. Like unless you've unless you're really passionate about design and you actually design like a designer.    Yeah, I have that one. You know what's that? What is what is that famous Obama? Oh, the hope. Yeah, propaganda. What? Yeah, the color, the colors. Yeah, that color scheme. Yeah, yeah. How did they get so famous? It just went viral. It's part of the campaign. It was it went viral. Yeah, it's it just did a brilliant. They did a really good job. Obviously, I mean, look at how it's carrying into generation, a generation later of people still making shirts that look like that. So I haven't you on musk one that looks like that. It has hope on it, too. I think it's something like that. Oh, good. So I was. So I want to tell you guys yesterday, I got I was on the phone with my oldest. My son. I love one thing. I love doing with my oldest is we was talking about like debating or talking about scientific studies. He's a real smart kid. And so we have these really stimulating conversations.  Hey, what's going on? You know, how come you didn't answer your phone yesterday? I was I was cramming for psychology.  So he starts telling me about all these studies that he's reading and writing about in his class. There was a study where they different types of light bulbs affected children's ability to perform, pay attention and retain information. Color light bulb, different types of light bulbs. So like fluorescent fluorescent LED. So so full spectrum light bulbs, the ones that display the full spectrum like the sun totally outperformed all of them. So when kids are under these kind of lights like we are, it just reduces your your brain's ability to interest. OK, so now is that like less energy efficient because they know they switched over to all these fluorescent ones because it's a good question.  You know what's funny about that what you just said?  This let's say energy efficient light bulbs, let's say they save, you know, 10 percent energy. Well, that's great. Everybody's awesome. But it also, let's say, reduces our innovative ability by 10 percent or even three percent substantially or even two percent. Right. Not worth the trade. Right. The thing that humans have, the tool that we have, the ability that we have that makes us likely to solve that we've always solved our problems. OK, humans have flourished because we solve some of the most difficult problems that are presented to us is our ability to innovate. When you reduce humans' ability to innovate and try to trade it for five percent this temper. Not worth it. Not worth it. You want humans to be able to be peak innovators because that's how we solve. So I wonder what are those lights considered? What are the ones dug that we have to like block market one? Yeah, those are like tungsten or incandescent lights. Because my my favorite of the all of our places and stuff where we go. The the truckie house has all that's the only house I have that is like that. Where it feels good. Always these lights. Always feels these lights, especially when we turn these off and turn on the regular lights, we're in here for too long. Oh, it fries. I feel like a vampire that stepped outside. You guys remember Ben Greenfield's house? Yeah, you remember how he had to hook up to where when it got dark, he would switch lights and they were like red. Yeah, that's pretty cool. That's pretty awesome. So anyway, speaking of red, I asked my son about if he learned about red light therapy and he did. Oh, really? Yeah, they were talking about the effects of the particular wavelength like the one that's found in the Juve panels and its effect on mitochondria, healing, mood, blood sugar. And it's remember now people know this, but he assisted the editing team here for a short period of time before he went off to college. So he's like it's so cool because I'm learning this and he's like, oh yeah, my dad used to do commercials for Juve. I mean, that's gonna be kind of cool.  My dad was so smart to sign with a company. So you get that. No, no, no, get that. No, that's the most I got. I was I was eavesdropping a little. I was trying not to. But he was also talking like about like placebo. Oh, oh, was he talking about with that? So OK, so placebo, the placebo effect we know is it's real. It's weird. We have to account for it in studies because when people believe they're getting a treatment, then their bodies change and react as if they're getting that treatment. Right. And there's a famous one that you've talked about on this podcast, multiple times where they go in to do the knee surgery. They told half the patients that they did it. The other half they just cut them and sewed them back up. Yeah, pretend they all have the same result. It just seems such a violation of HIPAA, right? Bro, I know. Crazy stuff. I know. Anyways, but anyway, there's another thing. OK, so two things. First, if you give someone a placebo, but you include more rules around it, the placebo effect gets stronger. That's fascinating. So like, let's say we give half the people the effective drug, the other half the people a placebo pill, OK, a sugar pill. But then we tell them, make sure you take this 15 minutes before you eat and take it right when you wake up on an empty stomach. Like, if you add rules to it, then the placebo effect gets more profound. So in other words. Because they must think it's more real. It's more real. The people that get the drug, it's obvious, OK, that's going to help them. And then there's a percentage of the ones that get the fake drug that are going to that are going to see good results on that. And then there's even a higher percentage that if you add things to it, like, oh, take this with water one hour before bed and then 15 minutes before this. And so if you add all these rules around it. So that's so. So here's where my mind went with that, right? Because 95 percent of the supplement industry is placebo. OK, it's just bullshit. 95 percent of all sugar and fluff.  You had it all kinds of. Yeah, I do. You could add structure to it and people are going to give you better reviews.  And it does nothing. But you can be like, you have to take this at 6 p.m. on an empty stomach. It's also a great out. And you'll get more people who feel it. It's also a great out for people who don't feel anything like, oh, did you remember to close one eye when you did that? Yeah. And turn the lights off three times. Oh, that's OK. That's why I might be ruffling feathers with this because I know my mom's really into this. But this is how I've always felt about like homeyopathic stuff like little sugar pellets, you know, and then they have all of these like, please, standards around it. I'm like, this is just placebo. Please tell me you looked into the cult video that I sent you. I do.  I'm going to watch it tonight. For sure. So I don't want to hold my whole sharing too much about it. It was called. I sent it over to the thread. What was the name of it? It's called God. What's the name of it? It's anyway.  Yes. Twin flames. OK, yeah. Something twin flames, like recovering twin flames or something. So one of you. Thank you. Skipping twin flames. It's on Netflix.   So but what was most fascinating was Katrina and I are watching this between like, are you people followed this? Like people were like sucked in. So I got sucked in for people getting sucked in. Like that was like and then like what we always do when we watch them like that like, man, these are like recent YouTube videos. So before it was even over, I saw it's like it's still going and it's still vibrant. So triple on that. So it's like one of your cult stuff that you like to watch and it's still going. One of the characteristics of cults is that you it's some people get hardened and hunkered down on it when other people tell them and show them evidence it's a cult. Well, of course, they're doubling down. Yeah, of course. It doesn't matter because it worked for me. They don't want us to know. They don't want us to know the secret. Yeah, they told us you would say that. Yeah, I would. I was so surprised when on the YouTube channel of their YouTube channel, I thought for sure I'd see how much of our problems do you think are just self made? Oh, all of them. Like, yeah, majority. All of them. Point nine, nine, nine. So trip off this. Here's something else he told me. He said he goes, dad, look up compensatory reaction. It's a real thing. You know what compensatory reaction is? If you let's say you're you do drugs. OK, let's say you do heroin all the time. It's believable. And you believe it. Say you spoke right. And you start to build up a tolerance. Yeah. OK. If you do it in a novel area, a novel space, you're less likely to have a tolerance than if you do it in the space that you always do it in. So say again, you if you. Let's say you do you. I do heroin all the time. You do heroin all the time. If you do it in novel place, you're going to it's going to feel it more and have less of a what's it called when you build up a tolerance. Less of a tolerance. And if you do it in a space, you always do it in. OK.  And this is actually quite common. He was telling me apparently this is a thing. You do your drug in this one area. Your body anticipates. You're going to take the drug and already kicks in the detoxifying pathways and the. Oh, fascinating.  You're helping all these drug addicts out right now. Yeah, do your drugs in different places. In the park on the plane. Interesting. That's that's pretty. That's your head. That's on your mind. I know that's so this led me down a rabbit hole.  Fascinating subject. Do you know that they can't separate emotional from physical pain? Did you guys know that? They can't. It's almost it's almost meaning the way it registers in the brain. The way you feel it, the way you feel it. The physical, physical affects your pain caused from something physical versus pain that's caused from something emotional.  In other words, I'm going to read you a quote from this paper that I read. I blew my mind. I read it was like chicken versus the egg bro. Listen to this. In many ways. So this is from these experts, right? In many ways, we feel the pain we expect to feel.  It makes you wonder, right? Well, yeah. And that's why like kids have such a different perspective of pain because they haven't really gone through that process of like, you know, I do this, this happens as a result of that until like, you know, they get that sort of data that they can fall back on. Well, you guys have had this experience because all of us, we weren't the greatest. We weren't the best rule of buying kids. We all got a lot of fist fights when we were kids. We've talked about it. I know. OK, we're a little bit more brutal.  No, no, no. I remember I got in one and I shredded my I mean, I shredded my hand. Also as adrenaline that carried me through. And I even know I was walking away and my buddy's like, dude, your hands all messed up. Oh, sure. And I started feeling it. Yeah, crazy. I thought it was your adrenaline. But you know, and to tie it all back to to fitness, right? Like this is so it just shows you the importance of when you're getting ready to start this journey, like how you frame all of it. Yes. You know what I'm saying? Yes. Is this going to be if you already are telling yourself it's going to be this miserable process and you're going to have to give up so much of your life and it's going to be all like if you focus on all that manifest and it's going to it's going to be that way. Or how about or how about this? I hate myself. I hate the way I look.   Yeah, it'll mount an immune response. It'll mount an inflammatory response.  It's disgusting. Get rid of it. By the way, this evolutionarily makes sense. Your inside of your body has to believe what your perception is. It has to. If you perceive something, your body has to react. Yeah. Why wouldn't your body treat itself like an enemy when you're constantly telling yourself your body's an enemy? That's why that whole gratitude practice when you feel anxiety is so brilliant. Like the I don't know why I'd never heard that before until not that long ago. I'm like that is so such a smart practice and everyone talks about anxiety, right? That's like one of the most popular conversations you hear around mental health right now is like how much anxiety everybody has. And it's like, well, maybe we need to all practice being grateful more often.  Yeah, consciously going like, you know, what are the things that I'm very grateful for? By the way, that's hard to do because I think people feel like drowning. Well, not just that. For me, it feels like gratitude should just happen naturally. No, you have to literally make an intentional. Yeah, like I know I'm anxious. And you know what sucks? When you feel anxious or angry or other shitty feeling, people think I don't want to feel this way. No, they do. There's a part of that once course. That's why you're in it because you ever tell somebody, OK, I know you're mad and anxious. Try practicing gratitude. Nah, screw you. Yeah. Oh, I guess you want to stay in that space. No, no, no, actively try to do this and watch what happens and see what happens. Yeah, pretty, pretty interesting stuff. All right, I got some cool. I got a really, really interesting statistic for you guys. You guys know how I always quote that Hadza tribe study that shows that they burn as many calories as average on the couch. So I went through and I looked up how many steps the average hunter-gatherer takes on a daily basis. Now, keep in mind, we typically recommend the average person take 10,000 steps a day, which is five miles. And the average person only takes about 3,500. Yeah, average person takes about 3,500. We tell people to take 10,000, which is five miles a day. The average hunter-gatherer, you ready for this? Let me guess. Let's guess. Yes, yes, yes. OK, so are you going to go by a mile or you go by steps? Both. OK. Either one. So five miles or 10,000 steps is the average person. Is it? No, that's what we tell people. Yeah, that's what we tell people. Yeah, yeah, to get to it. So that's already a goal. That's three times what the average person is doing already. So I'm going to guess. I'm going to guess four times that. That's going to be my guess. OK, so wow. So so we're telling people to take five miles a day. Yeah, they're doing 20. You think that the average. OK, what about you? I think in like 25, 30,000. Doug, I'm going to say 20,000. You and Adam are very close. 19,000 steps. I'm sorry, 19,000, 19 miles. Yeah, 19 miles a day. These people are taking. How many steps is that? Well, 10,000 steps is five miles. So four times that. So that's 40,000. So I'm way off. Yeah, 40,000. So 19 miles a day, not 1,000 steps. They're walking on average almost 20 miles a day. Every day.  They're active. Yeah, they're active. They're moving. I mean, they're constantly. So think about that for a second. Right. That hunter gatherer study, which was really good. And they've also, by the way, they've done it. They've done other studies. And how well is their bodies adapted to that calorie intake? They're walking 19 miles a day. OK. And they're burning the same amount of calories as the average like overweight Westerner. Yeah. Because your metabolism adapts. Efficient. It adapts. That's why you got to lift weights. Yeah.  By the way, that's not saying it's not healthy.  But it'll improve your health, for sure. So I'm not saying there's nothing good to it.  Otherwise, it adapts. That's a lot of steps. That's a lot of walking 100% every single day. Every single day. Did I see our buddy, Matthews, is doing like a trainer training thing? Did I see that? No. Did you see that photo? No. Did you hear that? No. Did you not read the notes that you have up on your TV there, Doug? Well, that has nothing to do with Legion. That has to do with us. Oh, this is. We're doing a trainer training. Yeah. Oh, I saw it put right next to Legion. I thought that it was Legion that's doing that. No. No, it's us. We're doing a trainer training. That's going to be, hold on. Before we, before we announce this thing, is this going to be up by the time this episode goes up? Yes, it will be. So it's on January 15th. This is a big deal. OK, I want to tell everybody we have not worked on a project as intensely with as much meaning and purpose as we have with this one. That's not to say we, you know, with the other maps, programs and stuff like we are putting something together for coaches and trainers. We love everybody, but trainers and coaches, you have a special place in our heart. We were all trainers and coaches ourselves and we know what you guys are doing for people's health. So we're doing a three part trainer training, which is free. This is going to be free. And it's going to be starting January 15th. So does that mean it goes 15, 16, 17? Yeah, correct. OK, so you have to sign up at mindpumptrainer.com and we're going to. It's going to be awesome. It's free. It's three days. And if you can't make the. So when we do it live. It's going to be live, by the way. Justin and I will be on there with you and we'll be answering all the questions that are coming in. If you can't make it live, there's you'll still get sent the recording. Yes. So for people that see it, maybe conflicts with the time or what about that? But you'll still get the recording speaking of Legion. I've brought this up on an episode before, but we only ever talked about it once. And my buddy who came yesterday listening to the show. Yeah, he's a Legion fan. So he comes every once a while. He gives me free financial advice. My friend Dominic love him. He trained for Legion protein and no, he doesn't trade. He just does it, right? And I feel like I want to give him something in return. So every once a while I'll give him like, you know, something that we have in the back and I gave him Legion protein a while ago, loves it. Legion puts I talked about this once they put together stacks. So he was like, dude, I love the stacks that they put together on their website. So they'll have like a mass building stack, a longevity stack, whatever. And they'll combine their different products and discount them so you can buy them, use them together and they're designed to be used synergistically. Smart.  Yeah, that's good stuff. So he was telling me yesterday, he's like, I'm going to I'm going to get the mass stack. What do you think of it? Like, Legion's legit, dude. Did you know what comes on that comes with that? Maybe we could look it up. I don't remember. But I think I think recharge, which is their creating protein powder is in there. I don't remember what else was included. I didn't. What is the OK, remind me why you take I saw it. Anyways, I'm thinking of Legion right now because I just started taking it. I didn't realize you had a vitamin D supplement told us that long ago. And it's vitamin D three K. Yeah, vitamin D three, but it's got K. And what else does it have in it? Maybe magnesium. There's one other thing that no, it's I don't think it's magnesium. So vitamin K, but there's someone was telling me why you want to take K with D. OK, real quick, the muscle growth stack is whey protein pulse, which is their pre-workout recharge, which is their creating supplement. OK, don't forget the I.C. The what? No, never mind. OK, you had whatever. He said D and K. Oh, my bad. So D. So vitamin D, you take it with vitamin K because they both work together. So you're going to get better absorption of vitamin D and and the K is good for blood clotting. It's good for the bones. Good for health as well. So then why don't all vitamin D supplements necessary? It's not necessary. But better for absorption. Probably better. Yeah, probably. Yeah, we actually dug. Look up vitamin D with K versus just vitamin D. I we I got a I mean, I wish I would have remembered. I've heard that it helps you with calcium absorption and calcium. That's that's it. There was also something to do with the buildup of the plant because we talked about. Yes, correct. The buildup of plaque and they someone D and K. Nutritionist wrote me a long old thing about when you talk about vitamin D, you should always recommend that people take it for K. And then that was the exact and that had to do with plaque buildup. That's why I was asking it. So I couldn't remember exactly what they said. And I'm like, oh, I don't remember. I don't remember reading. Yeah. So vitamin D three, vitamin K two and then add calcium. So vitamin K combined with vitamin D significantly increased the total bone mineral density. That's what it was. It was the episode when we were talking. We just recently talked about that. Oh, right. Yeah, yeah, yeah. So if you're supplementing to increase bone density because of a nutrient deficiency, which is typically either D K calcium or magnesium or all of those, then you take them, you take D and K together to help. Yeah. And if your body doesn't use calcium effectively, it can raise the risk of depositing calcium in the arteries and soft tissue. That's exactly what she said. By the way, the best the best way to prevent that is to strength train.  So that so that that becomes increasingly more important if you're not lifting weights. Yes. And then if you're lifting weights, you already have kind of a protective a little bit, but it's probably better. Still, yeah. Yeah, interesting that all I and of course, I leave it to Mike, right? Because I know Mike. Vitamin K, if I'm not mistaken, especially for women who menstruate regularly, it's important because they lose certain nutrients when they menstruate. Yeah. So if I'm not mistaken, maybe does the iron. The iron is the other one. Oh, you got it. See, the whole time they're waiting to the stack you guys have been waiting for. There you go. Vitamin K helps regulate the flow of blood during periods. Lack of adequate amounts of vitamin K can cause excessive bleeding. That's the other thing because vitamin K helps with blood clotting. So beautiful stuff. Speaking of health, here's an interesting statistic that strengthens the argument that we are not suffering from an obesity epidemic, but rather a lack of muscle lack of muscle, lack of muscle epidemic and obesity is one of the side effects of this. It's like the smoke, but the fire is what we want to look, right? A lot of people don't know this 40 percent. OK, almost half. It's a significant minority. 40 percent of people who get diabetes, hypertension or cardiovascular disease, OK, are not overweight. So they talk about obesity and obesity itself does cause lots of these issues, but almost half of the people with the things I just mentioned are not overweight. They're not over fat. What do they all have in common? Undermuscled. Yeah. It's the muscle that is the issue. Build muscle. It's very, very protective, but crazy. A lot of people don't know that.  I would guess that. I would guess that. That's 40, almost half. You're saying that's not. That's right. That's actually really interesting. Yep. Wow.  I mean, it goes back to like the muscle quality. It would be interesting to see if you could like, sort of slice it in half and you could see like the marbling or like versus like a good quality dense like muscle tissue because it's yeah.  So, you know what? Do you? Is there? Do you know that? I'm here. I've actually I'm glad you went to church. I've never asked you this before and I've always wondered this. Do you think people that actually don't show a lot of like visceral fat like that and they hold more internally and vice versa? You mean visceral is the internal? That's what I mean. Excuse me. People that have that don't show it so much and vice versa.    That's the worst kind. And then the fat that Dr. Gabriel Lyon was talking about within the muscle we don't really test for that. Yeah, we don't. No. So and it sucks because I think it shows up as lean body. But do you think it's just leading because a lot of time I mean, I don't know if you've seen this too, but like they get like emboldened that they're still kind of skinny. Yes, they just keep like perpetually. That's my point. Yeah.  Do you think that is if you think there's a direct correlation with that? Like, so let's say you have two people you measure their body fat and one of them is visibly overweight. You can tell.  Plus we're talking about a male right now. And then you have another one who's 30 percent also, but he's skinny looking. Like it's probably worse. Oh, yeah, I would guess that. Right. Yeah, I would guess worse. I would. I would think so, too. You know, it's crazy about what you're talking about. We all know people like this. My grandfather, my dad's side was like this. He had a belly.  So he had this big belly. He's all distended. And he would joke about it like, oh, it's a hard. It's all hard. And he'd laugh about it, whatever. And it literally one pack. The last time I saw him, I'd go to pinch it. And I mean, you could pinch some, but it wasn't a lot. It was all visceral. It was all underneath the muscle and around his organ. Yeah, you see that.  Where they have like all these like little like those knots. Like, yes. I don't know if that's connected. And that's a good question. I wonder what that is, though. I think I see that when some people get ripped, too.  Oh, really? That's called lipo something. In extreme cases, the people will get it on their arms and stuff. Oh, yeah. I knew somebody like that. Yeah, my buddy's dad is he's got like a nine two. He's got a belly and it's like hard as a rock. And then he also has like those little deposits. Oh, yeah. So like lipomas. Yeah. Lipomas are what they are. Doug, put up. Put lipomas up there. I like are they? They're just deposits. Yeah, I'm trying to think of if I've seen that before. Oh, you have. Oh, you definitely have. Oh, yeah. You definitely have. It's a non-cancerous benign lump that forms due to an overgrowth of fat cells. Click on images and then we'll show you pictures of what they look like.  I think I've seen it on the arm before, too. Yeah, I've definitely seen it on several people's like guts before. Yeah, there you go. Those are. Yeah, see? Yeah. Those are lipomas. Strange, right? What would cause that? There's not one on the gut, though. I'm sure you like what a belly looks like. Yeah, you could put lipomas on the stomach. I think everybody has like an uncle or somebody that they have that has that has this. Because he used to brag, too, about how how solid. Yeah, he's like, there's a guy right there on the right. You can kind of circle him. Kind of, yeah. OK. But when they get really I've seen people get really lean and have that. You know, when I was younger, I thought that was interesting. That was some of these pictures are disturbing. Oh, look at that. Let's get out of there. Oh, yeah.  I when I was younger and I saw bodybuilders with that, I thought that it was Oh, this lump is from the steroids. There was a little buildup. Yeah, it's just injected right before they went on. On stage or whatever. Anyway, it's fascinating to me that such a huge percentage, 40 percent is almost half. So you're not protected. How many people walk around because they're not overweight? And then they get this shock.  I'm not even overweight. Yeah. I'm like, you need to strengthen your body, dude. It's the muscle that's the it's the lack of strength and lack of muscle. You know, that's causing some of these problems. Anyway, I want to read something to you guys that I read this morning that I thought was super fascinating. It was someone's tweet. And it really I think there's something to it. OK, so check this out. This is the tweet. Men want sex. Women want attention. This is why porn ruins men and social media ruins women. Now, the data on social media is negative effects on people shows that social media has a far more negative effect on women than it does on men. And then the data on porn shows the reverse far more negative effect on men interested on women. I think that's true. Yeah, I could see that.  But yeah, I could see that's definitely a bigger pull for men in the porn direction.  She wants people to focus on her. Look at me. See, whatever. Sure. Social media allows that. And then, of course, when it comes to pornography, men are visually stimulated and more likely to get, you know, develop issues as a result. I thought that was fascinating. That is. So did you did the tweet get a ton of controversy? What was it? How was it received? People were agreeing. But I mean, it might be a self selection bias because it's a person. So their followers are going to agree. I mean, sometimes sometimes people get so defensive about stuff like that. You know, but think about it like, Doug, look up social media as effects on girls versus boys. It's a lot worse for now. It's bad for it. It can have just like porn can affect a lot of people. Yeah, I mean, I haven't definitely skews more definitely what I guess I would see the trends of like what women wear and everything in terms of like I feel like social media accelerated what I saw before was like, I guess, like not that wouldn't happen that much. And yeah, in real life, I wouldn't see it as much like walking around. But now you see, you know, the version of what you see on social media a lot more. Yeah. Yeah. Yeah, see, girls are more likely to boys to say social media has made them feel like their friends are leaving them out of things or feel worse about their own life. Thirty seven to twenty four percent and then twenty to eighteen percent. Forty five to thirty two. That's overwhelmed. But then look at the rest of them.  If you go down the list of the negative things that people will report with social media, girls are far more affected. Yeah, I mean, I feel like far is a stretch when you're talking about 10 percent. That's not as well. First off, it's 13 percent, which is a big. That's one is 13. One is 10. One is 13. The other one is twenty seven to twenty four. Then you have twenty eight to eighteen. If you go across the board thirteen and ten percent. If you go. Well, if you go across the board, my point is it's a significant. It's significantly more negative for girls. Well, that's why that's what I'm correcting is I don't agree that it's that's a significant number when you're talking about a point that I think it's 50 percent more girls over boys in these. That's a 50 percent. Yeah. So you have like say 10 girls feel this way. Only five boys will. That's right. Yeah, that is significant to me. Yeah, that's what you're looking at. Well, not five, like seven, seven boys. Yeah. That's percentages, bro. That's not a small percentage. You take 10,000 boys, thirty two percent of them versus forty five percent. How many more girls is that? That's a lot. That's a big percentage. Well, as a total number, it's yeah, yeah, I would expect it to be a more dramatic number than a difference of thirteen or ten percent. I don't think that's a I mean, but this is also self-reported. So that's a few research, but you can see other things about that. OK, we know how how many men are going to admit that their feelings are hurt or they're insecure about. Exactly. Like, you got to factor that in with now bumping another five percent. So now it's really a fight. I don't know. They're much more social to begin with. So it's like that does look like they're on their big takeaways. They look up.  So like, yeah, so look up. OK, that first search actually is pretty good. Click on that one that just came up. What gender is more?  I guess the reason why I'm challenging this is because not that I don't think there's somewhat of a discrepancy here is that that I think it equally both those things equally affect both sex dramatically.  I don't even like that. Or this doesn't feel good. Like, I'm sure they have their own issues that they have with it. Oh, yeah, yeah. But the addictive the people get addicted to porn or really negatively affects their life. It's mostly men. Yeah. It's, you know, look at that what usage of it is there. Body image issues like boys are going to get affected too. But girls get far more affected by social media. And then think of this. There's also this here. Try to get attention on social media as a boy or a man versus as a girl or a woman. Yeah, I mean, I can make also the argument to the like, I mean, God, imagine a lot of these young men that are like we're they're striving to be successful.  Every dude's got a Lamborghini or a Ferrari and he's traveling private all over the place. And so it's like, man, I and here I am working my butt off to make, you know, 60 grand a year and I feel inadequate because of that. Like, I mean, I think there's well, let's do this. It's affecting both. Sure. Pretty equally. No, I don't think it's not equal all the data. Every, I mean, it's not exactly. But I don't think it's you're making it sound like it's really a big difference. I don't feel like it's that big of a difference. That's that's a that's a significant bro. And especially when you do studies, when you're comparing the genders, differences between genders typically, unless you're talking about like physical strength or like the obvious stuff, we're not that different. Men and women are pretty similar on a lot of different things. 10 percent is literally one out of every 10 percent. So every 10 people, there's one more boy than girl or one more girl than boy.  Like it's not. So have you seen the data on anxiety and how it's rising among kids and then compare that to boys versus girls? Have you seen that? I have. But I don't know. I can assume. Significantly higher growth rate among young girls. I mean, all the negatives, my point is anyway, with this is I thought it was an interesting tweet. And I think there's definitely some truth to it. That's all I'm saying. No, I mean, maybe look up it makes for a good conversation because I do I do I do think that there's there's there is a conversation here to be had. But I I don't I will say this. porn is probably worse for boys than social media is for girls. I think boys are more affected by porn than girls are affected by social media in terms of percentages. That's what that's what I would say. I mean, you and there's also this you had a factor in the usage of both those things and how much that makes a difference. Oh, girls use it way more. Yeah, well, I mean that like a girl who has a social in Instagram but checks it once a week and a guy who gets on porn once a week versus the same person who does that. Oh, that's not that's not that's not how they do it. What they do I know, but that's my point of how much that could that would make even more. Of course, but they're not looking at that. What they're looking at is how many hours a week? Does it do the do the worst? The people with the worst issues with porn watch it. And then what's that make up? And then how many people have report negative effects from social media? What does that usage look like? Of course, in the middle, there's going to be tons of crossover, right? Yeah, I mean, I feel like what does that say? Doug, your your your TV disconnected. Oh, OK, yeah. So girls are more frequent users of social media networks. Ninety one percent of girls were on networks such as Facebook and Instagram against 83 percent of boys. So I don't know about length of use. That's a good question. Yeah, I mean, I feel like the biggest takeaway is just it highlights how both how those are both extremely toxic habits, behaviors that we have. Totally. We've normalized. Not just that, but I mean, have just introduced. Yeah, like they didn't exist. Right, right. You literally porn hub and that access to that much pornography did not exist just two and a half decades ago. And the same thing goes for social media didn't exist before. And so here's these two extremely addictive, toxic things that both men and women are drawn to. And I create dysfunction in social interactions in real life, you know, from both sides. Just very girls spend nearly an hour or more on social media than boys. Girls are more social. They're more they read social cues more, they're influenced more by community, by opinions, by what people think the collective, which is because it goes to their strength, right? Women were the society builders. Now men are men are far more suicidal, aren't we? Yeah, but less likely to be depressed. So that's funny, just like that. That's that we're doers. We take action. So it's a bad thing. So terrible. No, I'm allowed to laugh at that because I lost my father to that.   Right. Right, right. So many of us, we get a pass. No, it's terrible. Come on, this is a terrible thing. But yeah, men. So men, men die from suicide three to five times more often than females. But women suffer from depression and anxiety and have more negative affect than men do. But yeah, men are more likely to do it. I mean, I wouldn't you think that kind of factors into that number, though, right? Because the men are not if they took their life, they're not reporting that they're suffering from depression where women don't take their life, but then to continue to take care of their feelings. So how are you going to know really at that point? You know, do you think that? I mean, some countries are already like, I think China is like, they only allow their kids, the kids a certain amount of time. I mean, this is one of the tough parts of being in a completely free society, right? You have to do it. Yeah, you have to make that choice. And so we have to go through this, you know, learning curve, like how long until we start educating our kids on like, well, we haven't even regulated pornography. I mean, anybody can go online at any moment and see anything. And I'm like super like we should have the choice to do whatever we want type of deal. But the data on it now is coming back and it's pretty bad. It's really bad. Like if a kid watches porn before the age of 15, I think the odds of them having a successful relationship later decreased by it was like a significant percent. How did that get away from us? Because there was quite a bit of standards in terms of you being 18. And like, I guess because it was physically like you would go into a store and like there's like a lot of like barriers to that previously. And now it's like, I mean, they kind of started by having you have to check a box or it.  Like, because there's no real verification process. Well, I also think that they follow the freemium model that works so well on the internet is that there's so much volume that you can give away a lot for free. And by by default, you're going to get a percentage of people that actually pay for more access. And so if old business would be like, oh, this is what I'm selling. There's no way I'm going to give this for free. You got to pay for it. If you want this video cassette, you got to pay for it. Or if you want access to this magazine, you got to pay for it. Where the internet comes along and goes like, oh, actually, if we just get everybody hooked and addicted on there's a percentage of people that are going to need more or want more. It's just it's also it's also it was out and grew so fast that regulators could do anything about it. Yeah. And then because of its popularity and power, now regulating it is really hard. I do feel like it's more of a conversation. Don't you agree? Like I feel like that it's both social media and pornography. I don't know if this is a bias because of the people I follow and the circles that we're in, but it does feel like to me more people are aware. Like you think of like the movie Social Dilemma that are the I think it was a movie, right? Or docu-series type thing that on Netflix. Yeah, I feel like more and more of that stuff is coming out. And so and I do I told you guys before that I see this trend on the generation coming up where it's they don't post so much on it. They like they post once every few months, you know, on Instagram. It's actually more cool now to not be constantly. Oh, you think that you look thirsty?  And if you don't have a business, like what are you doing? I'll tell you, man, because when we are at ARC, that woman comes up and she talks about the current net because now we have data. We didn't have data when it first started happening, right?  Yeah, yeah. Until they're in high school. OK, looking back, it's the biggest regret I have with my because I obviously four kids, but they're all they're divided by a pretty big gap.  I mean, the hard part is that like you and Doug, because of the age of your guys's kids are you guys really we didn't know. It was so I mean, remember when that stuff came out, it was all new. Well, not only that, but it was celebrated. This is amazing technology, right? It's going to change the world. It's so like, look at all the things are happening, all the business coming from it. Like it was so on the positive. We're just now the conversation shifting to all the dangers of it. So I feel for for moms and dads that now with my younger two, they're not. Of course, when I have it, right, you have a different you have a whole different view of it. So it's crazy. Hopefully what you don't do is overcorrect. Yeah, hopefully you because you're at the two ends that you didn't you went one extreme, let let it off. Let it go like crazy. Then you have these one that you are so freaked out about that you're like, you're not allowed to have a little camera hovering above them all the time. Watch what they're doing. You know, the overcorrecting thing, I think that's more when you just said something when you're not in a surrounded by other people who do the same thing. If your kid is different than all the other kids, it's hard. You just have all these friends that are like you just said something that's actually been really on my mind right now. And I'd love to hear some. I'd love to hear a professional on this. Okay. So I love that you happen to be a professional. I love I love the Nannett camera, the technology and the like to be like it's just so cool, right? But I also realize now that my son is aware of it and old enough that he actually talks to us in it, right? Where he'll daddy, could you come in here? And then like and I thought, am I training my son and this generation to be so OK with something always being watched that I'm also I'm conditioning them to be even more OK with like this. You guys freak out about me about all these these government interventions of being able to they're not going to care. They're not going to care. They're like my dad was watching me with a camera 24 seven like plus do they ever feel like they have private a quiet alone time? Right. If they have that they don't feel that way because they know dad's right there and you're right. I don't know what that looks like when you take that away. Like my son just turned three like we do it now. Like I want it with like a baby. I want it gone now. Like Katrina and I I already told her that like she it's going to be maybe put it outside his door. I don't think he needs he doesn't need it anymore. He doesn't need it at all anymore. There's no reason other than what she or what we want. As parents he is old enough now if you want us to go to the bathroom get come in our room open doors. He could do everything he needs to communicate to us. We're right down the hall. There that is 100 percent are our issue. And so you're probably right. 100 percent. Yeah I missed that window. Yeah we had the. Yeah you could hear. But we didn't see. We were raised on none of it. None of it. None of it. You know what I'm saying. Like so we and we were. You got sick. You had to get up. Yeah. Walk to your parents room and throw up on their floor. And really. And really my fear is that because he's now at that awareness stage that am I conditioning him OK for like being monitored all the time. And that's normal. Also not ever and always feeling like he's being watched. Yes having his own. Yeah I know I know. I'm with you bro. So hopefully my wife hears this and she throws it out by the time I get home. She's got one of the unusual little. Chances of that. All right. So let's do a shout out. This gentleman. He's got a great podcast. Sharp. Sharp. Very sharp. Very intelligent. One of the best talks at the ARC. Yes fire. His name is Constantine. What's his last name. Kissen. Kissen. I think that's how you say. Spelled with a K both. Constantine Kissen. This guy is fire. I would hate to debate this guy. He just shreds people. So good. So such a great communicator. One of my favorite. He also has been interviewed on our good friend Chris Williamson's podcast. That's a good listen to. I was actually listening to some of that the other day. So awesome. Awesome guy. There's a new product on the market for hair regrowth. And this is not like anything else. It's a novel peptide blend. Peptides. You've probably heard me talk about them on the podcast. They can trigger systems in the body to do some pretty interesting things. Well, and Tara has a hair peptide product that makes the scalp healthy and stimulates hair growth. And it really works. I'm using it myself. It's made a pretty big difference. Go check them out. Go to enteraskincare.com. That's E N T A sorry. E N T E R A skincare.com forward slash M P M. Then use code M P M and get a discount. All right. Back to the show. Our next color is Gonzalo from Alabama. What's happening? Gonzalo, how can we help you? Gentlemen, holy, it's for real. It's happening. What's up? Hey, gentlemen. So first out super fast with the usual. You guys are awesome. And what I've learned from you guys, my family and I apply every day. So thank you for that. Thank you. Thank you. And one very quick note. I want to thank Justin. I actually was here about a year ago and Justin, all of you and Justin gave some great advice to my daughter that she was starting gymnastics. She was working to get in shape. And the advice we guys gave, she can do back flips and handstands and things of that nature now. So thank you. Wow. That's awesome. That's incredible. Justin never gives you advice. That's great to hear. He's still listening. He's still listening. So there you go. Don't let out all of them. OK. Should I just launch into the question? Yeah, let's do it. All right. Let's go ahead. So I'll read it off just like I sent it to you guys. So I'm a 52-year-old dad. I'm about 5 foot 8, 195 pounds just to give you some context. About 18% body fat. And I feel like I've hit my match's natural potential, I guess, for growth and aesthetics. I seem to have peaked when it comes to I've been running maps programs for about almost two years now. I'm doing the typical anabolic performance aesthetic cycle. Great results. I was able to improve all my lives and so forth. But in the last year or so, I feel like I'm kind of like spinning my wheels a little bit and not complaining. Still, I feel like the best shape of my life. But I wanted to see if there's a way with my current goals, which are to drop from that 18% body fat to maybe a 15% would be would be nice. And then add some specific sides about pay attention to some of the aesthetics, right? And see if I can bring some of that and fine tune it. But my question is, how do I go about meeting those goals and how do I fine tune maps programming, having run it as written so a few times? What can I do to better improve those goals or to fine tune those goals? Very, very straightforward question. The answer is pretty simple. So first off, you're 18. You want to get down to 15. Very doable. Very, very doable. Now, here's the thing about getting down to 15, especially when you get down below 15 towards 12 or 11 is a lot of times the areas that you want to focus on reveal themselves as you get leaner. Going from 18 to 15% is pretty visible. 15 is a good body fat percentage. Going from like 15 to 12 really makes a big difference in the aesthetics. And it's all totally doable. OK, for someone like yourself, 195, 58, 18% body fat, you have a good amount of lean body mass on your body. So this shouldn't be an issue. It's literally a straightforward as cutting your calories and being consistent. Have you tracked calories to get an idea what your maintenance is? So I am very good about tracking my protein. I always hit that goal about 180 to 200 grams a day.  I'm very I know that I'm I know that I'm within probably 3,000 to 3,300 calories a day. Oh, I say that. I say that because if I reduce 500 say for a week or two, I can see the drop, you know, and then if I increase second. Well, I don't bulk too much nowadays and to be fair, I have I lost a bunch of weight when I started this journey. So I'm very cautious about bulking. I'm extremely attentive to that, right?  And that's that's it with it with as far as a body fat percentage concerns as far as your workout question is concerned. It's because you follow the program so many times, it's as easy as taking volume away from certain body parts and adding it to the body parts you want to focus on. That's it. So what are the areas that you want to focus on specifically? So lots and biceps. I'm kind of like I guess I'm kind of like a reverse Adam and that like my legs grow without even thinking. And then my upper body is just man, it's just, you know, the Lord gave it, the Lord take it away, right? Yes, so yeah, you can literally take some volume away from your lower body workouts and add it to your back workouts. And yeah, maybe a little bit of bicep but the extra back work will go to your biceps also. So that's pretty much it. So you can literally take if you took five sets away from your legs for the whole week and added it to back and maybe, you know, maybe four sets to back one set to biceps or two and two. That's all you would have to do. What programs do you have of ours? I have we have suspension, which was the first one that was the Justin's recommendation for the daughter. Then we have anabolic performance and aesthetic. And my wife is currently doing match 15, which we also own. By the way, she also in the last year has lost over 70 pounds. She's powerful for. 70 pounds and put on. And she is deadlift. She weighs, I shouldn't say how much she weighs, but she's small. But she just did her first over 200 pound deadlift. Wow. Wow. Let me ask you a question. Let's kill her. Let me ask you a question, Gonzalo, because it sounds like your whole family has been on this incredible journey. How transformative has it been for your family to go from, you know, to lose weight, to incorporate exercise in this way? Strong. I mean, has it just been transformed? Yeah. Life-changing. It has been absolutely life-changing. Seeing our health improve, our energy level to keep up with the kids. I mean, it has been a transformative experience. No other way to expect. Excellent. I would, I would actually like to give you map strong. And I think map strong would do you well for your goals, too. Oh, God, for back. Yes, yeah. I think that would be a grip between the calorie recommendation that Sal said and then running map strong. I think you're going to see some great results. Map strong, you get back. Yeah. Development. Oh, OK. Yeah, I love it. All right, one other thing, and it's sort of related. And since I do seem to gravitate towards kind of staying around the same way, now that you've given me strategy, I have a strategy to follow. One of the things that I've noticed related to this is like, for example, I've hit as far as the big lives like what I've hit my PRs, if you will, in the last year or so. But now I am a little bit older at 52. Should I, when I do something like strong, should I go for it? Like, you know, should I, assuming strong is exactly what it sounds like to get really strong? Should I be aiming to improve those PRs as I go through this journey? Should that be something also?  So you're training as if I want to be strong. So you're pushing the intensity, you're trying to to stretch yourself, but also don't beat yourself up because you have to lighten the dead lift by 25 pounds. That's not a big deal because we're in a calorie deficit. So you got to know that if you're not feeding your body a surplus of calories, the likelihood that you're going to get, especially at our age, as long as you've been lifting the likelihood you're going to get strong. You might because there's going to be unique exercises in there that you've never done, for example, like a snatch grip deadlift is not a common exercise that people do.  That might happen, but I wouldn't, I wouldn't worry about it if you saw yourself not get stronger. Here's the beauty in the novelty of these programs too is it's like you're learning a new skill with that. You can come back and revisit some of these like major lists that you've had PRs in again and see how that affected it. A lot of times like refocusing that attention elsewhere, you're going to fill in a need of a strength and stability that you wouldn't have got otherwise, which then you'll see how that translates. Yeah, when it comes to safety, Gonzalo, and strength, if you can perform an exercise with good control and stability, you own that movement. Okay, it's safe. It's safe. Period, end of story. Where it starts to become a problem is when you start to lift weight that it's so heavy that if your form deviates by a half a percent, you can hurt yourself. Only you can determine what that looks like. Okay, so, you know, for me, getting my deadlift above about 530 pounds, it's just not worth, it's not worth the squeeze, right? The juice isn't worth the squeeze for me. If I, I mean, could I get it up? I can, I could push it, push it, push it. But what am I going to get for adding 70 pounds in my deadlift? Not much. And then my form goes off a little bit. The injury risk is kind of high. So that's the game that you want to play as you get older is, okay, is it worth chasing the strength gains with this particular exercise? Or can I just slow down the reps? Can I pause the reps? Can I pick different exercises and challenge myself in different ways? Gotcha. That sounds phenomenal. Yeah, yeah. And let's, let's, let's do this. You got it. All right. So map strong, cut your calories, perfect form and technique with your exercises. No problem. You'll drop the body fat, no problem. Yeah, circle back too. I'd love to hear how it goes, okay? We'll do. I'm, I'm fairly active in the, in the form, in the FB form. Yeah. So yeah, I'll be glad to put some updates and some stuff in there. Please. We got it. Appreciate that. Thank you. Absolutely. Well gentlemen, thank you. It's been amazing as always. And, and yeah, keep doing what you guys do because it is awesome. And like I said, life changing and transforming. Thank you. Good work with your family. Keep it up. Thank you. Yes, sir. Way to lead, man.   And the fact that him and his wife, you know, it's funny, here's, here's what the data shows. When you have a couple that is, has poor health, they, their rate of divorce goes up. When you have a couple with poor health and one of them gets healthy and fit, the rate of divorce goes up. When both of them together get fit and healthy, the rate of divorce goes down. The journey together and the improvement in health, it actually increases the satisfaction of the relationship of marriage. So when I hear couples do that, I love it. Well, it's a clear indication that both parties are growth-minded, right? They're both seeking to improve themselves. And I think that would carry over in all aspects of life, right? So if you have a partner who's willing to put the work in and improve themselves and both are on that same page, the likelihood that you're going to grow stronger together is much higher than if one is growth-minded and the other one doesn't give a shit, right? Totally. Our next caller is Dory from California. Hi, Dory. How can we help you? Hi guys, so nice to meet you. Nice to meet you too. You've been in my ear holes constantly the last 10 months. I have a three-year-old and two-twin daughter. So in order to kind of keep me sane, watching them, I just kind of have an ear pod in my ear all the time. So thank you for all of that. Thank you very much. We're here for you. Thank you. So my question is, I'm a high school yoga teacher and I am really wanting to change the perception of yoga at my school and kind of really broaden the whole program out because currently it's about five sections within a PE class and my coworker and I were really hoping to expand the program not only within our school so that not just a certain population end up taking yoga, but so that middle school, elementary school, everybody kind of sees the value of yoga. And so we're thinking that if we can really tap into the coaches and the athletes specifically at my school to get them to really see the value of yoga, then we can maybe really start to permeate the rest of the school because I feel like we could buy in from them. But currently a lot of the coaches and even the athletes themselves are kind of old school in the sense of they're like, oh, yoga that's like wimpy or that's like a nap class or something like that. And so I'm just, so I sort of have two questions. Like A, how do you think I should approach the coaches so that they see, so that I don't feel like I'm just nagging them and then they're thinking that they're doing me a favor by like, okay, fine, you could like lead my guys in a flow sometime. But really then seeing like, wow, this is actually working. I'm thinking like mobility drills and things like that, not full, like I wouldn't do them like a vinyasa flow because I know they do weight training, they do all that. So I'm thinking much more of like the mobility aspect because they're very stiff. And then two, do you maybe have any recommendations as far as maybe like five to 10, I don't know, just like a number, I know a number of drills that you think could work across the sports. Specifically I'm thinking football, baseball, kind of the big ones, basketball probably. Yeah, so those are just my questions. I know that I'm an English teacher, I taught that for 15 years before yoga. So I understand the art of argumentation and connecting to my audience's values. I just don't know these coaches values. So I just don't know like, how do I reach them? How do I get them to, I don't know, how would you go about this? Yeah, that's, here's why, I love this. I love this because this is a struggle that every fitness coach has. And the struggle is how do I sell what I know effectively enough so the other person wants to try it and follow it? Now yoga is when it comes to a practice, a structured practice for mobility. Now I'm gonna, this is how I define mobility. And Dory, how long have you been listening to the show? Probably the last five months or so, but I've been kind of going back. I listened to probably like 10 of them since the day. Oh wow, cool. Okay, so mobility is not just flexibility. Mobility is your ability to connect to and control a particular range of motion. Improving your mobility means you can connect to a larger range of motion, okay? So how does that benefit athletes? Well, they now have strength, power and speed that's accessible from larger ranges of motion from different positions. And range, strength. Yes, so if you're in football and you got a turn and twist and someone hits you, if you can summon strength from greater ranges of motion from areas you couldn't before, not only does that prevent injury, makes you faster. It improves agility and strength. The reason why yoga is a great practice for this, you know this as an instructor, really good yoga instructors, it's not passive. When you're in the poses, you're grounding, you're activating, you're pressing your feet out, you're reaching up, you're connecting to quote unquote stretches or poses. You're not just passively stretching. Now there is a form of yoga called yin yoga, that's very different, but traditional flow even or other types of yoga, you have to, if you really do it right, and I've taken yoga with instructors who are really good at this, they teach you how to activate and connect. You're not just sitting there passively. And that improves what's called functional flexibility or functional mobility. So when you talk to these coaches, you can literally explain to them and say, look, just being flexible is not good. In fact, flexibility can make you unstable if you don't have strength. What I do is I teach, the way I teach yoga is I help people connect strength to flexibility. So your athletes are gonna be able to summon strength and power from positions that they normally couldn't before. That's how I would sell it to the coaches. I like that, thank you. Yeah, and I think too, and I can identify with this when I was working with high school athletes and also too, I was trying to help out like the girl soccer team, volleyball, water polo. There was a lot of interest of like, how do we get these kids in the weight room? How do we get them all interested in training consistently? And two, I wanted to make sure that the prerequisites were there. They were able to move their body well. They were able to control their body and all this stuff. Instead of recreating the wheel for you in terms of like what you're trying to structure to present to these other coaches, we actually put a lot of time in simplifying a way to kind of test these end ranges. And with our compass tests, it was a very easy way for me to structure it in a way where we could use a wall, we could use just a PVC pipe and we could do three different movements that reveal a whole lot in terms of like how well their body was able to move and connect. And from there, you can sort of provide a lot more of that instruction in terms of like whether it's ankle or hip focused or shoulder focus, how to improve that connectivity, how to increase the range of motion, how to gain strength and stability around those joints. But to test them right away first, I think that can get the coaches' minds wrapped around the significance of it. And also too, to kind of reveal where the athletes may have some deficits in terms of accessibility or their tightness. And so from a performance perspective, I think is the best way to pitch any mobility or flexibility or yoga poses to get more buy-in, because this is gonna improve your ability to generate strength. This is gonna improve your ability to be explosive and react and be faster and like all these benefits revolve around how well you're connected to your body. That's in our MAPS Prime program. Do you have any of our programs, Dory? I have anabolic. Okay, so MAPS Prime is what you need to refrain to. We'll send that to you. Oh, thank you. I think the point that Justin is making is incredibly important because I was sitting here and I was actually lost for like how I was gonna advise you here because I can only imagine how difficult and what a challenge this would be to convince a couple meathead coaches that you have something to offer for them to be better at what they do, right? Like I could just imagine the ego is in the way of delivering it. And the only way I would feel like I could get through if I'm you is like, I've gotta be able to show something tangible that these players will either one feel it and see it immediately. And so what I was thinking before Justin gave the test idea which I think that's brilliant is like, I'd wanna get like a, you know, either the popular kid on the baseball team or one of the athletes and show him one or two moves before he goes to batting practice or before he goes to sprints so he can feel the translation of look at when we did this, you know, rotational mobility move for you and then feel how the ball felt flying off here. But like I would want to be able to show them that so they could feel that. It has effect. Right, so they could then, then they could go do the selling for me of like, whoa, you know, I just spent some time with Miss Dory and boy, I can feel like that to me would be the key to get in. But what Justin's suggesting is another great way to do that, right? Is by testing these kids on prime and they're gonna be able, you're gonna see it's gonna be very obvious there'll be some of these movements that they're just gonna fail miserably at or they won't be able to do. And then you literally can take them through one or two mobility movements that will improve that and then you can turn around and retest them and they'll see that they will be better at those movements. So I think that's gonna be key. Another, I know the coach is slipping my mind right now. Is it Eric Kressy, who's the baseball coach that does a lot of mobility stuff online? Yep. Yeah, I've heard of him, yeah. So he's got, I'm pretty sure he's got a pretty good YouTube channel that's specific to baseball players. I know Joe DeFranco is really good with football players. So, you know, maybe diving through some of their stuff. Mike Boyle's another good one. Yeah, Mike Boyle. So Mike Boyle, Joe DeFranco, Eric Kressy, very hyper focused on football and baseball players. They do a lot of mobility stuff. They explain specific challenges that these athletes have and then what mobility moves they can do to improve that. Maybe utilizing them, you know, maybe if you're bringing it, because they already have, they're already a known authority in the sports world space. And maybe that's your in, you know, of like, hey, I just wanted to show you something and then be able to teach them that. Those are some ideas I have too. Yeah, it's, yeah, look, if you, again, if you differentiate flexibility with mobility and define it and say, look, I'm gonna get your athletes to get stronger and deeper and longer ranges of motion. It's gonna make them faster. It's gonna improve their performance and definitely reduce the risk of injury. You know, by now coaches know that static stretching is not a good idea before hard athletic performance. And they know this because now we have studies. So what they do now are called dynamic stretches or dynamic warm-ups. Well, dynamic warm-ups are attempting to do what you could probably do better, which is improve connection to deeper ranges of motion.  So that's really the way I will position it. Is I say, look, I can make your athletes stronger and deeper ranges of motion through tension with mobility. These are all buzzwords that coaches like. Like, because when they think yoga, they don't think necessarily strong or performance. But if you present it in that way, I think they might perk up a little bit. Yeah. And just to get inspiration about what we're talking about with using our programs, Adam and I both did webinars, different webinars. One maps prime webinar, I go through with Doug, actually the actual tests. And so you can kind of go through that and see like how we break that down. And then where you can fit in certain yoga poses and things to highlight.  And it kind of goes through the gamut of very effective stretches to include. Yeah. We'll send, we'll send a maps prime to you. So you'll have that. And then we'll send you links for those two webinars so you can watch them both instruct on how they should be done. Awesome. Thank you so much. I really appreciate it. That's can be really helpful. I'm, I'm excited. Good luck, Doug. Yeah. Good luck. Thanks for calling in. Change their minds. Thank you. Thank you. Have a great day. You got it. This is like a, this is like the beginning of a cool movie, right? Like you watch a movie. Yoga instructor tries to teach football. I mean, she's not going to show us. It's a pretty big task. I'm glad you guys went first because I'm like, I was kind of lost for words on like, because right away I just think of like, yeah, right, dude, a coat of football, baseball coach and the yoga teacher comes up to me and tell, like, dude. It was hard enough being in inside. And yeah, you had the thorn.  Right. Exactly. Imagine. That's why, that's why I was like, no way, dude.   They need to like, you need to be able to go show a kid or two, a couple of movements and then he goes and hits the ball and goes, whoa, I felt that or take off running. Go like, ooh, I felt like they need to be able to feel something, take one or two athletes you just hyper focus on for a while to your point. Yeah. That would work. Good luck.  And then the other angle again, like I said, the Eric Cressy, the Mike Boyles, the Jota Franco's, those guys are already authority in this position like this. Like, Hey, let me do your warmup next practice. Well, I mean, I think a coach might be okay with that. You know, a lot of coaches are, they don't like warmups or bored with them. So maybe, maybe, hey, let me do the warmup for your next practice. Yeah, well, depends. Yeah, they're very control-free. Yeah, I don't know.  The yoga PE teacher comes to you and says, can I do your football players warmups? Oh, yeah, sure. Go ahead. Let me step aside. It's a task. She can, she can do it if, you know, just it's going to take some time. So it's not like she doesn't bring like the incense. And then, well, you know, where the other part is, I don't know if any of these coaches, sometimes you get like coaches that are in their mid to late twenties or early thirties, they still play a little bit.  And then maybe. We had a coach actually tell us that it was this, what did he say, deer doesn't warm up. Yeah, deer goes stretch. Yeah, I'll say, oh my God. Oh my God. And even my college coach used to say that. Yeah. They'd cringe every single time. You'd see people drop like flies through the season. And I'm like, yeah, great philosophy, bro. It's really working out. Our next caller is Brandon from Georgia. Brandon, what's happening? How can we help you? Hey, how's it going, guys? Pretty good, man. What's up, man? What's going on? Good. So before I start, you know, just the usual, I just wanted to say thank you guys for everything. I've been listening to you guys for like five or six years now, I'm 23. So I started listening to you guys around when I was 17 or 18. And so you guys are giving me a lot of knowledge in my fitness journey, but not only that, but also being 23 and not to get too deep here. I didn't really have a father figure growing up. So listening to you guys' stories about, you know, how you handle your kids and like, especially now that I'm getting older into being, you know, transitioning into being like an actual man, you guys have taught me how to be a good man, not just a good man, but also a good father. So I mean, I'm way, I'm way far from having a kid. But, you know, thanks to you guys, listening to you guys' stories with your kids and how you treat them and how you just go about being a father, it's giving me a lot of insight for when it's my turn to do that. And so thank you guys for that. Huge compliment. Thank you, very humbling. How can we help you, man? So I have a few questions and I feel like questions, I have three questions, but I feel like questions one and two kind of tie into each other. So I'll just kind of go off on them. So basically to kind of give a little bit of a background, I've been active since I was a freshman in high school. So since I was 14 years old, I did wrestling cross country and track with those being super high intensity, like cardio sports. I was always at a super low weight and then especially with wrestling, you know, having to stay at that low weight. Fast forward, I get out of high school and then I start weight training actually. And then, you know, I started gaining weight and everything like that. So I've been weight training since I was about 17 or 18. I'm 23 now. I competed in powerlifting twice. At my peak strength, I was 130 pounds. My max squat was 375. Bench was 265 and deadlift was 465. Wow. Yeah, last time I competed it was in 2021. I actually recently, last week, just signed up for another powerlifting competition coming up in February. So I'm about 16 weeks out. And so as far as like my training goes, I've always switched to more of a powerbuilding style of training, still focusing on staying strong in the big three. So with all that being said, my first question is calories have always been a struggle for me and I've always naturally been a skinny kid. So it wasn't until like this year, like starting in January, end of last December that I really started like my first actual bulk. I was always kind of like main gaining, but this was last year was the first time I started my first bulk. And I went from 132 to 149 in like six to seven months from like January to August. Wow. So I do really, so listening to you guys' podcast and like being health conscious myself, I do a really, really good job at eating like whole foods, but I wanna eat more so that I can gain more weight, but like eating any more food than I do now just feels impossible considering like, like I said, it's literally like all whole foods. I don't eat like any like frozen foods, processed foods, junk food, anything like that. And I also don't have too much time to stop and eat at work because I'm a server at nights. And then during the day, I'm a photographer at a studio. So I am like on the floor. So I don't know what advice would you guys to have to get more calories in? Do you know what your body fat percentage is at, Brandon? I don't know. If I had to guess, it'd probably be around like maybe 17%. Like I can still see veins. I've definitely gained a lot more weight, but I'm still like, the abs are slowly disappearing, but you can still see veins when I have like a... Well, I just pulled up a picture. You're nearly here in September. Yeah, you're like 14. So, okay, so there's a couple of ways you can approach this. All right, one is this is when adding either a hyperpalatable meal or a shake can be very valuable. Okay, so that's one approach.  And what that does is it does resensitize your body to calories. It does resensitize your metabolism a bit. Your metabolism is fast.  I get it, like adding 500 calories, even if a shake is gonna feel like you're stuffing yourself.  What you'll get are these kind of like, these gains that come from a metabolism that slowed down a little bit and the fact that you resensitize your body.  The most anabolic I've ever felt my entire life was coming out of a cut. It's like your body's a sponge and you just wanna build at that point. And then 3,000 calories after a cut, all of a sudden becomes super anabolic. So, and it's just what happens when you stay in a bulk or a cut for too long, the body does adapt after a while and it's almost like it just doesn't wanna react.  So I think a cut for six weeks or so, then go back on the bulk. I think that's a great option. The other option, like I said, would be a shake. I had a 500 calorie shake to what you're doing at the end of the day and that'll probably put another three to four pounds of muscle on your body. I agree with your first advice. I think that's spot on. And I wish I understood this when I was your age. I was still trapped and was super insecure about being skinny and small, that there was no way someone could convince me to do a six week cut. The thought of losing 10 pounds, it was so hard to add to my body just seems so scary. And I'll never forget when I finally went on my first cut of my life, which wasn't until my late 20s. And I'll never forget losing like 10, 15 pounds and leaning out and struggling with it, like insecure wise, like, oh my God, I'm getting small. And I just know I was getting ready for prepping for doing a show right before I'd ever done anything. I just wanna see if I were to compete what it would be like. So I knew I needed to get shredded. And the irony was I started to have people walk up to me and tell me that, you know, to have known me for, oh my God, bro, you're getting huge. And I'm like, what? I'm losing weight. I've lost 15 pounds and I feel skinny. I'm not filling my t-shirts out, but people were complimenting me like I was bigger. And thank God for that because that's what helped keep me focused on, okay, I'm obviously don't look like to everybody else like I'm shrinking, I'm gonna just keep going this direction. And then when I reversed and went back the other direction to a bulk, boy, it was easy to increase the calories, the weight came on, and when the weight came on, it got allocated right to building muscle. It was like the best thing I ever did for myself. It's a great feeling. It is. And it's the hardest part will be psychologically fighting through it when you have been the skinny kid who's always tried to put on weight.   Trust the process. If you do that for six weeks, you trust what we're telling you, it'll be one of the best things you ever did when you reverse and go the other direction again. Yeah, no, definitely. I was definitely always the one to like, it kind of like the opposite of like when you like have somebody who wants to lose weight and you put them on like a bulk to like speed up. I was like never like, I don't like ever want to go on a cut to the point where I was like, I didn't even like, I tried to, I tried my hardest not to expend as much calories like during like no cardio at all. Like just like I always wanted to, I would basically have been like trying to bulk for like the last like six years. Like the thought of like it. Brendan, you're me and Adam, it's 100%. Literally. This advice is perfect. Literally six week cut. You don't have to, don't be aggressive about it. You know, like like a 500 calorie deficit, 600 calorie deficit, six weeks consistently. Ignore your ego cause it's going to freak out cause you're going to drop water weight right away. Right away you'll drop four pounds on the scale from water and you're going to freak out. Oh my God. You know, you'll see some strength loss because you don't have as many calories. Don't freak out. But then when you reverse, it's going to be like holy cow. I am just building muscle like ever, like never before. Like a sponge. Yup. Now would you, like I said, I'm 16 weeks out from a powerlifting competition at the end of February. Would you recommend doing that now or after I finish? What weight class are you going to compete in? I have some leeway. So I forgot what it is in kilograms, but I'm 143 right now and I can get up to 148. That's my cabin. Oh. So I was just going to, I was just going to plan on like bulking up to 148. But like I said, it's been hard to like. This is going to be iffy. You have 16 weeks. Okay. Then in that case, I would do a short cut a shorter than six weeks. I would do a cut for like three to four weeks. That's still plenty of time. Yeah. Three to four weeks. Then go back on the bulk and you should get, I mean, here's the deal. If you train really well, you might maintain your strength during the cut. If you can maintain your strength during the cut, you're going to come out really well when you reverse out three to four weeks from now. We got 16 weeks is plenty of time. That's still going to be three months of training after he's done the cut. So literally do the cut for four weeks, even though I love to see you do it for six, do it for four. When you come out, go to the bulk, do the bulk all the way to the end of the power. And then after the power lift you meet, do the six-week cut again after that. Now, don't do this during the cut. Don't think to yourself like, okay, I'm cutting.  Don't do that. Train like you normally train, maybe even reduce the volume a little bit. And then when you go out of it, you should break PRs within a few weeks post cut when you get back in the bulk. Okay. And now my second question, it also kind of ties into now with like the training part of it. So considering the fact that I've been working out for like five years now, my new beginnings I feel like are like long gone and ever, you know, since I stopped power lifting but now getting back into it, I find it a little bit hard to get back to it where I was strength-wise to like my peak of it. I'm starting to see the strength coming back since I've been basically like studying like exercise science and all that. Like I know I've basically cut my volume. I wouldn't say in half. I usually do like two sets of like six to eight reps on exercises, but like to like failure. Like it's more, I'm focusing more on intensity rather than volume. But like my main question is like, I'm aware like nutrition has a huge role to do with it. But as far as training goes considering how much objective progress I made, is it about time that it take a more like specific approach to training rather than like when you first start off working out you can pretty much do almost anything and you start making progress compared to like, especially if as a strength athlete, as you get more advanced then you have to start doing those like specific things to like really, you know, get yourself to add even just five pounds onto the bar and size too. So like, do you feel like I'm at that point where I need to be more specific with my training? Yeah. Yeah, I think so. Especially because you're gonna be doing the power lifting competition. Yeah, you need to be competing. So you should be. Have you followed our maps power lift? I haven't. No, I was thinking about it with this prep. Oh, we didn't get you on that. All right, no deal. Yeah, we'll send you that. That's it. You got a program. Yeah, follow that, bro. Okay. Yeah. Yeah. Also with that, I was just gonna ask you guys about like volume, cause like that was the huge thing. I usually structure my own programs. That's gonna handle all that for you, bro. That's why you're gonna follow someone. You're just accounted for all that. That's all laid out. Yeah, you literally follow it to a T. Follow that program to a T. It's got everything figured out for you. You just gotta do it. And it's perfect. Cause I think that's, it's three, it's 12 weeks long, I believe, right? Is it 12 weeks? I believe it is. Yeah, so literally do the cut for the four weeks and then start that. And then boom, power lift. Start power lift with the bulk. And it'll take you right to your main. Cool. And then my last question is, this is kind of out of power lifting. This is just like generalized training. You know, having listened to you guys for so long and you talk a lot about like functional training. So like, you know, sleds, box jumps, all that kind of stuff. I've always been like a person where I was like, I was just focused on building muscle and like I didn't really see functional training as like, oh, that's probably not gonna build as much muscle as like I'd want it to. But now I'm getting into the mindset where it's like, okay, I want to do this for the longterm and I want my body to be as healthy as it can. And so I've been really interested into incorporating it into my routine, but being as my main priority is like building as much muscle and strength as possible. I get worried that like I said, adding functional training won't give me as much gains as I'd like. No, that's a myth. There's a myth that you have to trade, you know, in the short term, I mean, yeah, if you're training functional mobility and you're working in multi-planar movements, you'll lose a little bit of strength in certain movements and other movements you're not practicing. But in the long run, the improvement in mobility and connection. You're filling in all the holes.  And by the way, perfect program to run after this, right? So literally run power lift in the, so you're gonna cut for four weeks, run power lift in the bulk. When you get out of power lift, go back to a cut and run performance. Mass performance, you'll be done. Perfect. And that's a, and that's a, that or symmetry you could do, but either one of those, I mean that performance is more performance-based stuff in there and it has unilateral work, so I would put you on performance. That's a perfect program to run after that. So run the power lift program, then performance, then when you come back around to your power lifting training, watch how much better you are. Yep. Okay, cool, awesome. Yeah, thank you guys for everything. It's pretty much all that I had. You got it, man. All right, Brandon. Yeah, thanks for calling in, brother. Good luck, man. Appreciate the support. Thank you. Thank you.  Thank you. Yeah, that's my favorite compliment when they say something like that. That's really nice to hear. About fatherhood. Yeah, just, you know, wanting to be a dad now. Like, wow, that's great. Cause you don't get a lot of that in the media. No, I mean, it's so funny. It's like, it sounds counter, but if you've all you ever do is bulk, going on a short cut, we'll get you more muscle. I wish what you say, six years straight. Yeah, I know, yeah.  I went, oh my God. Yeah. I probably did longer than that. It was so funny. I'm still on the bulk. It's so funny. I cut, I never did just an accident. I never did like a hard, hard cut until like, I think the heart, like when I really did a cut was MAP Santa Bolic. When I created that, cause I want to look, you know, to put myself on the cover. After that, I was like, what the, like I was building muscle. Yeah. Like nobody's business. I couldn't believe it. I wish someone got a hold of me at his age and convinced me to do that because it was the best thing I ever did.  But again, just shows you how much we are driven by our insecurity of being skinny because anytime. So afraid of a pound. Oh yeah. If I had just three to five days where I didn't hit calorie intake and I was low and I saw the scale move down a couple pounds, I freaked out. That's a bucket of chicken from KFC. Yeah. I was, then the very next day I was, I was eating in a massive surplus and back, I like, I just, for my whole life. I mean, or most of my life until my late 20s did I actually do that. And then of course you did the cut. I guarantee you had the same thing too. Oh. You're cutting your down 15 pounds. People were like, damn, you're getting bigger. Yeah, everybody's like, man, you look jacked. Look at that. Look at that. I'm like, what? I'm small. What are you talking about? Listen, I was making chicken breast and tuna fish, shakes in the blender. Yeah, that's how bad I was. Our next caller is Alyssa from Georgia. Alyssa, how's it going? How can we help you? Hey guys, how are you? Hello. How are you? This is surreal. So sorry, I'm a little nervous. That's all right. That's all right. Adam, thank you. Always. I just need to say thank you and give you all your flowers before I ask my question. My fitness journey has been a wild ride and if it wasn't for you guys I would still be probably like harming myself basically.  And you guys definitely encouraged me to fuel myself properly and be a muscle mommy. So yeah, I'm very, very like you guys saved me. So I appreciate it. Awesome. Thank you. Amazing. Jumping into my question. So for the last few years, I started deadlifting again, like with the straight bar in the army, like cause I'm in the military still, like they have had us use like the hex bar cause the fitness test changed, which I know you guys have talked to like other people in the service and the army. So like I stopped using the straight bar for a while and now I'm like really focusing again on using the barbell and pushing my strength. But I've been tweaking my right side. So like every few months it's the same injury. And I want to kind of pick your brains on like the appropriate amount of frequency to do like single side stuff. So like I've learned from you guys to do like unilateral training. I'm very familiar with some of the exercises you've recommended to other people who have had like right side QL stuff. But my problem is like I'll feel good three months we'll go by, I'll tweak it, I'll do the rehab, feel better, deadlift again, tweak it. So it's like I'm in this vicious cycle and I don't know like what the recommended frequency would be to actually make sure I strengthen myself and I'm healed before jumping back into deadlifting. And so I've been very scared to push the weight. So I can do like 225 for eight and I feel great and I refuse to go heavier than that because I don't want to tweak it. So I don't even know what my potential is. So yeah, I guess I just want to hear your thoughts. You said the right side. Is this where the SI joint is? Do you know where that is? Yeah, it's like, I want to say I know that it's exactly that, but I'm not 100% sure. I feel like it's my right Q, like it's like the lower right side. I can feel like it's given out like in the middle of a rep I'd have to like drop the barbell because I can feel that the right side is pulled. That is QL, yep. Yeah, and I couldn't walk after like it was bad. And so like I've done like sale, you've recommended like single side bends with the dumbbell. I do overhead, I do unilateral like overhead stuff. You do windmills? Say that again. You do windmills? Yeah, windmills. Like I have like my little flow of like single sided stuff that I do. But I guess I just don't know is this stuff that I can do to prime every single day? Like could I do single sided stuff in the beginning and the end or like a few times a week?  That's great. So because you're so strong, you may need to do a full cycle of only unilateral training before you go back because trying to get your QL to catch up while you're also stressing it with the weight that you can handle. It's probably not ideal. So I think a full- What do you think about old time strength for her? Old time would be amazing. Yeah, I think old time would be the same thing. Oh my God, you want to talk about strong lateral trunk stability. Just shake it up completely and address what needs to be addressed. I would love to see you do that. Especially being in the military, that'll make you a badass. You'll get even stronger doing it too.  Like I used, I like trained, so before I even joined the military, I had a really good mentor and coach who he taught me all of that stuff. He actually taught me how to prime properly and do all of these things. So as when I found you guys, like the things you would say, it resonated so deeply with me because I had already been doing stuff like that, but I just needed more structure and guidance for a legitimate strength training program. So old time strength is right up my alley because it's like stuff that I think would challenge me and help me, but I didn't know if you guys were gonna say symmetry. I didn't know if you were gonna say, like I had no idea where we were at this point. Symmetry would be good too, but old time, I mean, you're talking about that lateral trunk stability. Yes. It's gonna make you so strong. I mean, we have a, look, I got a guy that works for me that did old time. So in old time, you're doing variations of deadlifts, but not really traditional deadlifts. Anyway, he went back to deadlifts. He had a PR right out the gates, right out the gates, he had a PR. So you get really strong hands, incredibly stable and strong core. And then your QL, yes. And then your QL is gonna be bulletproof because of all the rotation and loaded rotation exercise. I'd love that for you. That'd be perfect for you. I'd love to hear how it goes. I'd love to hear how it goes for you. Are you in our forum too or no? So I actually am pissed because I actually just got rid of Facebook and the only reason I was thinking about keeping it was because of you guys. Cause I'm in your home. I was in, I was in empty hormones and like I actually have worked with transcend because of you guys. I'm like, I'm working with a specialist with transcend. And so I was like wanting to stay in the hormones forum but I don't know if there's any other way to like keep in content. We actually have a lot of people that have created like a blank profile just so they have access to, you know what I'm saying? So they don't even put their, yeah, yeah. So it wouldn't be weird for you to do that. A lot of people actually have done that. If I do that, can I email like Doug or the live email? Like how do I tell you guys that it's created and that I want to be in the forum? Oh, we'll send you the link and everything. And then once you do the invitation. Oh, okay. So when I'm ready, I can like go into it. Correct. Will that work Doug? Will that work for her to do that? Probably not. You need to definitely send a message to Jerry.  So we need you to create it first before we send the link for it to work. Okay. In the meantime, you guys said, so I can't really overdo the single-sided stuff. It's like a warmup or like a primer. If you follow maps, if you follow old time, just follow the program. It's going to give you everything you need. I think again, and there's a point to where mobility is great and it kind of keeps things in check, but to be able to actually like load these movements and to be able to build strength in rotation and have all that overhead kind of stability and support, watch what this does like going into everything. It's one of those things like I like mobility. I like stressing that because a lot of people neglect it, but it's just because they neglect these movements that are loaded. And so old time strength is like, it's the ultimate like, yeah, it's stuff that's like, it's going to put your body in positions you're not familiar with, but you're going to get really strong as a result. Totally. Right. Yeah, I actually, I'm this, I'm okay. So I ran anabolic twice and now I'm in anabolic advanced right now and I'm in phase two and loving it and I'm getting hella strong. Like, it's crazy. Like advanced is giving me gains that I like need, but I'm also too scared because of this QL issue to like really push it. And so I just, I want to finish advanced, but like if you guys want me to just stop. Jump to old time strength and then go back to that afterwards. That would be perfect to follow up with. Oh, cool. So I can start advanced all over again. Yes, yes. You literally like drop that, go right into old timing now. That's going to bulletproof that QL that way when you go after it in advanced and you're going to feel more confident in advanced and you're going to see the gains. You get better gains very much of a progressed protocol too. So, you know, it takes each one of those movements piece by piece.  And if you don't get in the forum with us, you got to follow up. I can't wait to hear how it goes for you. Totally. Oh yeah, for sure. I love that style stuff. So I'll, I'll for sure, I'll make like a very big blank page with like one picture. And then so you guys know, like it's not some creep, I'll at least put one picture. I have no friends, just mine pump. All right. That's right. It's all the only friend you need. Yeah. This is like the organic human mine pump I'm talking to you, right? Not the AI version. No, no, no, no, no. Okay. Okay. I'm just making sure this is real. I'm never going to let a robot take my place. Okay. I really appreciate that. Yeah, this is like surreal. So thank you guys so much. Thank you. All right. So we'll send that over to you. Take care. Thank you guys. Bye. Did you know that we did, one of our episodes for run what, I don't know, whatever reason, one of the edits.  And then it came back. I think it's an editing thing or something. It was like in like Japanese characters or something. Wasn't it? What was that? I think there's some warning that something was missing and that it was just a bunch of different languages. So people on YouTube were like, wait, is he really there? Is that AI? What's going on? Oh my God, the conspiracy theories. Finally, I'm part of one. Anyway, she's going to see gains from that. I'm so glad you said that. She's going to see gains from that. Perfect solution. Oh my gosh. She'll be deadlifting 300 pounds, no problem. No, I can't wait. She's just a great person to see go through that too. So how cool is that that she actually had a mentor that had already set her on it? Did she say that she, in her written question, she lost 100 pounds when she was 17. 17 to 19. Oh, I didn't read that. Yeah, dude.  I would love to know who she has. She's so strong and it's like, already, it's like, well, let's use that strength and reallocate it.  Look, if you like Mind Pump, head over to mindpumpfree.com and check out all of our guides. They're free. They cost nothing. Go there. You can also find us on Instagram. Justin is at Mind Pump, Justin. I'm at Mind Pump to Stefano and Adam is at Mind Pump Adam.