In the two and a half decades I've been in the fitness space I'm almost never shocked by new products they almost all are complete crap but every once in a while I do get blown away when I first learned about red light therapy I thought it was a hoax shine light on your body build more muscle improved performance speed up recovery grow hair sounds like snake oil well I'm here to tell you it's legit the studies are quite crazy in fact I'm reading studies right now that show dramatic improvements in muscle and strength just from using red light therapy we'll share these in the show notes and here if you're watching on YouTube you can see it the links here but pretty crazy stuff so does this cover what strength training would do and nutrition and sleep no however adding red light therapy should show you some pretty significant results sounds like magic but everybody I'm here to tell you the science supports it this is one of those ones that I thought for sure when I heard about it I was like get out of here yeah crap your snake oil and then I saw one study I'm like yeah right and I saw another study I'm like what and more and the more and the evidence on evidence it just kept coming though we it's the way it sounds weird but when you understand it it actually makes sense but when you look at the studies on strength and muscle gain and performance it's like a legitimate like alternative thing you can do that you'll actually see measurable gains and it's weird it's not invasive it's healthy it's not a drug doesn't negatively affect hormones if anything it affects impositively really crazy but I keep reading more stuff and I'm always getting blown away by it's a bit like cannabis for the light game hmm you know like when when all the studies started coming out around cannabis is just like it seemed too good to be true because it's like oh it helps this oh it helps that oh it's found everywhere in the body oh relieve joint pain oh better sleep oh relieve anxiety it's like that's what I feel about red light therapy it just they're keep I keep reading more and more about how it just positively affects everything oh energy oh mood oh recovery oh skin oh wrinkles oh balding it's like it's one of those things that has this really interesting effect on the body in so many different positive what I think too it's like we don't I mean going through school how much did you get educated on how much light affects the your cells in terms of like you know your health and and like how many like receptors we have and where we have them and like what that whole function and all that entails like we just didn't get informed in that direction I think that's why it sounds a lot like it's you know it's something that a wizard focus focus right back to what you said Adam I mean obviously to paint the context cannabinoid science very different obviously there's there could there's abuse and negative effects and downregulation receptors and all that stuff with light therapy there doesn't seem to be anything in the negative if anything it's all it seems to be I say seems because even I'm skeptical even though the data goes back decades this isn't like new study just came out and now we're like wow this is cool they've been studying this for decades and it's remarkable and basically to boil it all down for anybody who's listening was like what is he what is he talking about a particular spectrum of light when shined on the body basically essentially supercharges mitochondria mitochondria is loosely put I know scientists hate you know when people use this term but it's the best description for the layman I say powerhouse yeah it's like the engine of the cell right all your cells use mitochondria to function all yourself so when you supercharge them or improve their ability to utilize fuel whatever that cell does it does better now so if it's to grow hair you grow better thicker hair if it's for skin it's gonna be more rejuvenated if it's for muscle better adaptations faster recovery all that stuff if it's inflammation the inflammatory process becomes more efficient so it makes sense when you look at it and understand it from that standpoint but the studies still man are just it's so weird to see what some of these studies say about athletic performance in red light therapy it's wild yeah do you think that some of the popularity around it is because of how much we don't get in the sun anymore I feel like that's part of why it's got it because they have it's been studied for quite some time but I think it's starting to have such profound effects on people not just because there's something magical about red light therapy but many of the benefits that you gain from red light therapy are similar to the benefits that you gain from more sun exposure and we live in a time right now most people are have a massive deficit well yeah more than ever right I mean especially going through the pandemic well so I'm gonna use a good so yes and no so yes you do get some of the red light spectrum from the sun here's why it's a no though it's it is literally like the best comparison I can use is creating do you get creatine from natural sources like me you do how hard is it to get the five to ten grams a day where we see these maximum strength and cognitive benefits that pounds and pounds of meat really hard yeah and then along with that comes other stuff like to get the amount of red light there red light that you get from like let's say a juve panel you'd have to be out in the sun quite a bit and extended and you could get sunburn and all that stuff and it becomes very unrealistic this is literally like a supplement in the sense that it's taking this beneficial thing ten minutes of it concentrating the benefit concentrating the benefits of it and you get these performance enhancing effects so it's different in that sense so yes you do get some of her for son but trying to get it just from son alone like good luck not gonna happen you're probably gonna get sunburn you don't live in an area with lots of you know sunlight or whatever and and all that stuff but listen to these studies this is crazy here's one on on leg strength and we're not even talking about like yeah like there's there's statistically significant results and then there's significant where you as a trainer or coach I'm like what the hell like statistically significant would be like 15% increase right so what does that mean this group did 10 reps this group did 11 or 12 reps all right so yeah a little bit of a boost right that's great no no they did a leg press test the therapy group got had a 55% over than the than the non-therapy group strength boost 55% here's another one they had a placebo controlled study on grip strength 52% increase with people using red light therapy I mean this is crazy for exhaustion or stamina researchers this is another study in 2018 these are placebo these are triple blind this is a triple blind placebo controlled trial in 2018 so it's like gold gold standard researchers found that pre-exercise light therapy increase the time to exhaustion and oxygen uptake and also decrease the body fat and health event volunteers when compared to placebo it was there was a applied before and after endurance training sessions led to improvement in endurance ready for this three times faster wow than exercise alone like and I mean there's study after study we'll put these in the show notes that's pretty potent man like it's not like a little a little bit it's like well you see a big difference you see it making its way into you know your commercial gyms now right fitness 19 is now the second gym in the Bay Area that I've been to that offers the red light therapy so I mean it was just not that long ago where most places didn't even know what it was much less are starting to carry it at the facility by the way these are some of the studies I mentioned have been done over the last 10 years there were other studies that were done before that showed some pretty amazing results as well I mean like I said some of them go back to the 60s and 70s I want to say but the problem was it was just not it was real world not applicable like the machines were like you know hundreds of thousands of dollars they were massive you'd have to you have to do it on a regular basis so it's not like it's not like you do it once and then that's it once a month you do the treatment you get the benefit it's like you have to kind of do it like three or four days a week yeah to see the benefit so nobody nobody could do it it was too expensive didn't fit in your home like no one's gonna ever use this well now with modern technology and all that stuff like Jew for example you buy a panel very affordable it's in your house they make small ones that are this big and they make the long ones want to do full body and now you can do it every single day and now you can actually get the benefits they show in studies that's the thing with studies sometimes is I'll show the benefit of a compound but in the real world you're not able to do what they do like they'll show intravenous you know application of this particular compound improves muscle like well nobody can do that managing the whole process I think clinical setting yeah exactly I think the standard for most the major benefits that you list off are similar to the cold plunge as far as the amount of exposure not even that regular yes I think so the I know the cold plunge is I think three three twelve minute or ten or no well I mean regularly like weekly yeah oh yeah oh yeah and I noticed that when I was doing using the juve consistently it's like it's one of those things where it's like while you're doing it you see lots of benefits you stop doing it it's not like you keep all those benefits you got to keep it going literally like it's like three ten minute sessions yes yeah it's literally like a signal for adaptation like exercise like you can't work out once a month and then expect you know you have to do it enough to allow the adaptations to compile and build off each other so it's like you get stronger you take some time off your workout you get stronger off the strength that you already built but if you take too much time off you go back to where you were before and you don't really progress that's that's why this has never been applicable to the average person because who's gonna have a $500 thousand machine that is the size of their garage right nobody but now it's like you buy it online like I said hundreds of dollars you get a panel that's interesting I wonder like other experiments and things of the past that were just like too robust too expensive to conduct that you know people are working on to try and make available for your everyday average person and like it's actually had some success but it's like to be able to implement it was just way too robust and also too like just the relevance of light you know and how that affects us it means obviously you know big fact more of a big factor than we thought in terms of our health I keep thinking of like two other woo-woo stuff that you'd probably throw away and discard like say electromagnetic you know some kind of radiation that's affecting me you know like something maybe I need to work with magnets or you know it'd be weird to see later on like a few years from now what they've been able to like concentrate and make more effective also yeah I mean you guys know this I mean we this is we had to figure this out as trainers is that there's stuff that has some benefit and then you also have to throw it through the filter of but will my client do this and is this realistic yeah like if there's something that you know and then also does it how does it compare to the big rocks that's what I mean right it's like if you which I've always been this way right with clients that ask questions about tools like this it's like are you do you have a sleep routine you know are you getting your protein intake it's like why you asked me about this $1500 light that could potentially do all these great things if you're not doing the things that are for free right now that could affect you as much or more than those things it's like at least check those box and then I'm all for that stuff especially if you have a disposable income then it makes sense that they whatever you know I'm saying then experiment have all the tools have all the cool stuff like I'm not against that but if you're if you're like if $1500 is $1500 to you and you're like hey I'm not doing those things like at least check the big boxes first and then you then you add something like that yeah I would go that direction yeah I would say it's like it's as easy as this it's like 10 minutes before your workout or after your workout a few days a week that's doable for most people but yeah if you're doing everything if you're not working out I'm still trying to figure out why would you do anything I hope I hope you've comes up with it because I'm trying to figure out how I'm gonna I've been telling you guys forever I want to rig it to where it's like mounted above my shower somehow you're taking a shower yeah so that it's just like a thing where I switch it on when I'm doing that because I I'm less consistent like what I had done in the past and I know my lights here right now which I guess I'm gonna steal it back home it was I would shower and then I'd go stand in front of it for you know 10 15 minutes but to be consistent with that sometimes like I'm notorious for having to take a shower and then needing to go out the door pretty quick so I'm less consistent with it like that where I feel like if it was mounted somewhere near or right by my shower so I could be showering and getting at the same time would be like the or make a like an imagine making a red light shower like who cares if you're getting all like if the whole like imagine the whole thing right now is picturing Darth Vader coming out of no serious though I mean I would totally I mean obviously be more even more expensive but I see the value in it so much I've I've felt it by doing it consistently so I know it's just it's literally about implementing it and making it very consistent like if that was if I could hit a switch in my whole shower was a house stick with that well so Jessica did it so you know how stretch marks are largely genetic right this just is pretty well accepted so Katrina uses the same way yeah so you know if you're prone to stretch marks doing your prone to stretch marks there's not a lot you could do but the red light therapy studies have shown that it reduces stretch marks and improves your but your skin's ability to to stretch and not you know get those marks and stuff well anyway and she's prone to stretch marks she has a few from one thing she went through puberty not super visible but she's like oh okay when I get pregnant I'm probably gonna get stretch marks she used a red light therapy didn't get a single not a single stretch mark with each kid not a single one and she got she had both kids in her 30s which is supposed to even increase your risk even more she did it while she was obviously growing and then afterwards nothing not a single one and I don't know is there have you ever like what's the the whole cocoa butter thing right is it cocoa butter they use and I looked up studies on creams and stuff I heard and it's like it's mixed results is what I've that's what I've heard to Katrina did it she was like super about both of them she she definitely she was like I do not want to I do not want to have to have all kinds of stretch marks stuff like that not that there's anything wrong or bad with it that was her own and like I wouldn't care but she cared and so she was like consistent as shit how funny is it though just like off topic with that with stretch marks I don't know about you guys when I was a kid I wanted them of course so bad to show that I built muscle yeah especially here in the chest in the arm like you always get excited when like you like oh I'm growing yeah did you guys care about yeah yeah you guys got a few yeah here yeah same thing under my arm and I got some in the in the cakes even oh yeah a little bit yeah from the water I'm so proud of it but women women hate men want them yeah yeah I guess if you're a guy who put a lot of a lot of fat you probably don't like them no I guess yeah but it depends on whether it's connected to you as a young skinny kid I wanted them because it was it was a for sure clear how funny is that though is that that was like my real indicator that okay I am growing because I was still yes in my head I didn't think I was if you were to ask me when I got stretch marks yeah I was like I have to be growing I have stretch marks right but I mean how funny is that how we how we how like how distorted your yeah I know all right today's program giveaway maps aesthetic here's how you can win that program leave a comment below this video in the first 24 hours that we drop it here also subscribe to this channel and turn on notifications if you win we'll let you know in the comment section that you got free access to maps aesthetic also we got a sale going on this month all of our mobility and type pain correctional exercise programs are half off maps prime 50% off maps prime pro 50% off and the prime bundle which combines both of them it which is already discounted 30% off will take an additional 50% off if you're interested just click on the link at the top of the description below all right back to the show hey speaking of kids you know my so my my two-year-old he's at the age he's talking like crazy random senses now well they just you really I mean you constantly are reminded how much they hear you and pick up on the shit that you say when they'll say random things you know yeah and you got to be careful right what you say anyway you know we his baby sister you know Dahlia she's only five months old she takes naps right throughout the day and we have a monitor on her so while she's napping we can see her here you know what's going on so Jessica puts her down comes downstairs with Aurelius and they're you know release is playing or whatever and then Dahlia starts waking up and he walks over to the bottom dirt he looks at it and he goes oh god she's awake already he also come and came up to me the other day and he was stews again he's he's in that he's hitting the twos man let me tell you and he goes over to me and he goes mama mama she he said a word I don't understand what he said then I kind of deciphered it he goes mama's pitched off I'm like mama's pissed off you know it's funny so we're at work so we're like we've been going through that phase for a while too right so what's the next step or the next thing that happens with that phase is when you know because he gets to spend lots of time with his Nana with just which is Tina and my sister and family is that when he picks up something that somebody else says that's not you and then you're like where'd you get that so he says what the heck all the time and that's totally Tina like I've never said what the heck before but that's what she does all the time she's she'll see something that's off the wall she's like what the heck yeah and so now he says that all the time what's funny is they use it appropriately well no he totally does yeah like well I'll get the first time for it yeah I was like showing him something and it was like something that I couldn't figure out like I couldn't figure out how to close like one of his toys or something and he's like what the heck I was like I heard I heard Aurelia say shit once yes dude he dropped one of his cars and he goes under his breath shit and I'm like and I didn't because you want to react but if you react he knows right I should say that yeah so I said nothing and I just held it in and I'm like a little prayer please God don't know this fire we're talking about this because I just put out a swear jar in my house like recently and like last night is it for you or is it for you and Courtney or the kids too everybody in the house yeah so I just made a deal with them because I was like I was going on this ramble like I was having this like sort of soapbox speech I was like talking to Ethan about you know like being a man and blah blah blah and and for dramatic emphasis I said shit and and so you know then Everett was kind of listening came over and they both like found an opportunity to try and slide it in conversation you know just because dad said it now it's like the floodgates are open I'm like no no no no no I was like I did that deliberately to emphasize a point and I you know dad doesn't swear like it's just something we don't we just don't use the language much in the house but you know it and I'm not like super like hammering them about it or anything we just don't do it and so I was like oh no I just like opened it up you know for them to feel like it like so here's the thing you see I will intentionally like if I say something even if it's for that like I'll go ahead I'll pay a buck you know into the thing and then we'll spend it on something fun you know later so it's not like it's like a punishment per se awareness awareness it's so it's so yeah so we were just kind of dealing back it was like what if it's like in a different language and then Ethan's doing all these in like German and you know Russian I'm like of course he's gonna like stretch this as far as he can I'm like well that's 25 cents cuz I don't really know what that means yes he's the currency of the country that that way and they're pressing me on it and I was like okay and I just went in their room and took their money and they're like oh this is real yeah yeah this is real my oldest dropped an F bomb in front of my mom the other day it was just a oh wow oh yeah dude like casually to just casually oh this fucking guy and my mom excuse me I looked at him I'm like dude you're talking to grandma this is not at home bro you can say that to me you've talked to my mom about it I'm in trouble not you that's why I told him afterwards yeah don't cuss in front of no your audience I'm gonna get in trouble not you oh wow so what happened she just excuse me and then he said he looked at me like oh god oh you got one time when when he was like six or seven we I don't remember what happened and my mom will still turn around and like try to whap me you know my arm or something like that right but I remember my kid looked at me like you still get hit I said you don't even know you're going to throw down with me should kill me thanks for yeah I know it's it's hella funny stuff anyway I got some some more great AI news I know it's all bad scary whatever let's just talk about no okay let's go to the darkness I know so you guys know we talked about this already I'm gonna pull it up here the the one of the God father's called the godfather of AI is left right the whole AI movement because he's like basically he's like I don't want any part of this this is going bad or whatever even though I created it yeah and he's saying stuff like it's hard to see how you can prevent the bad actors from using it for bad things and you know I don't want to be a part of it anymore bro this I did not know this this is a recent experiment okay this is crazy to me they just did recent experiments where they used large language models of AI that were able to translate brain activity into words this is AI that can read your mind what yeah literally can read your mind what's the way so relative accuracy it's literally a matter of time before it can read your mind okay so this was through like it obviously this is in like a clinical setting where they have those like electrodes or anything attached to your head right so you can get real-time brave but so we don't have the technology right now to like read into somebody on the street not yet not yet but it's there scary it's there well you see the you I know you're not current on all in they actually had they talked about this kid who literally just learned how to code a year or two ago or a couple years now like a hardcore like you know what they call those you know engineers that are badass right so he's relatively new in the space and he gave chat GBT four eyes basically gave it like the ability to see something so he and communicate with him and he demoed it where he took a like a like a soda can and held it up into the and used obviously his computer monitor what about that as the eyes for chat GBT and communicate with it what it was and how many calories it had and everything with that and it was oh wow yeah so he's just presenting objects in front of it and describing it exactly he doesn't have to describe it it sees it and so you just asking questions how many calories does this have like because isn't that the the internet of things they've already been cataloging everything they possibly can and that's already so obviously once you can see it it recognizes it right away and they can yeah deduce down to okay that has no calories it's a you know whatever this is different than what you're thinking Justin you're thinking it's gonna compare it to previous things yeah previous data points of I think what AI is the reason why AI is different is it's it's literally reading things by by understanding like the way humans do like I don't necessarily need to compare to other things it could look different but I can recognize that's a guitar or that's a different looking car I've never seen one that looks like that but I could tell it's a car that's the challenge with having computers see things that's why when you log into somewhere and it says touch the pictures all the pictures that I like are you a robot second our only determining fact 90 more that your robot or a human you that's gonna eliminate by the way I feel that test yeah one out of three times yeah cuz it's always is a tree in that one or is it not in that one like a branch is kind of like bleeding into this box does that mean I hit this box I don't fucking know those two things my favorite ones are like put tap here if you're not a robot like it's it that's like I am not a robot I promise but dude the mind reading one is well first off I could see the potential benefit in like you know like for fighting crime or persecuting people like instead of eating or prosecuting huh yeah prosecute prosecute so instead of instead of like you know a light detector test will sit you down hook you up to this machine oh cool you know the crime you know what happened you saw it you you envisioned it you were there so that start guilty so there's a startup I forget the name of it that just got this got like one billion or something like that and funding something ridiculous and it's the one that is the AI for law like they think that I mean so the theory like a lawyer you mean yeah oh yeah lawyers are screwed yeah well so the theory is that the the jobs that are going to get reduced as far as how much they cost are a lot of the things that were the opposite that you got paid high for the things that take a lot of thinking a lot of research a lot of reading yeah a lot of acquired knowledge over like those ones are the ones that you you used to get paid really big or you do currently right now that they think that that is going to really so I read an article exactly on that and it was a very interesting article because one of the barriers for the average person when it comes to like lawsuits and you know the law working for you is money and time like if you're a you know a person you're a single mom you get ripped off something happen like you don't got the time to find a lawyer pay a lawyer to defend you or help you in a particular case it just doesn't work so although the law system that we have here in the West is the best that's ever existed it's still flawed like if you're wealthy you have access to a lot of help if you're not wealthy at best you have you know somebody paid by the state or your city and or you don't do it at all because it's just it's just too expensive like I know people who've had to not pursue things because they don't even have the money to even consider doing this but with AI they this article I read is like predicting a ultimate sleuth it's going to go through everything so much faster and more efficient than because that's the thing about why you have such expensive lawyers is like it's you get multiple like teams of lawyers and they're all like collectively like bringing in examples and case points and in other laws that were written in other states and whatnot to be able to build your case now you got something that could build your case like that much more I mean think about it like you you know you get ripped off or something happens a company does it something shady or shitty right talk about checks and balances in the free market average person will be like this happened it's going to pop up here's your lawsuit we're going to take it here here's your case here's what's going to happen you have a 62.8% chance of winning or losing or whatever and it's done and it costs you nothing yeah it's going to be pretty remarkable and then to that point think about taxes a lot of people a lot of people don't realize this but the more successful you become the more you realize why the tax code is so insanely almost impossible to understand yeah it's literally part of it is it's literally designed for wealthy people so they talk about we're gonna tax the rich we're gonna not really what they do is they make it complicated there's always a very complicated way of tax you know figuring out how to not pay taxes or do this or do that only if you're really rich and you have the money to do this stuff can you handle that stuff but usually it's the middle class or lower they get hammered well tax law one of the most complicated forms of law there think about that here's how much I made here's what's going on AI is gonna know exactly how to maximize every single right off everybody or you get audited you know people freak out when they get audited and they just like they don't know what to do yeah they just pay whatever the IRS does not anymore now it's like oh let's challenge that yeah it's gonna be pretty pretty crazy when it comes to that kind of stuff crazy disruptive yeah yeah like that guy leaving that's to me that I just I can't get over that I mean yes okay come on guys I mean think anything that I know obviously taking all the way back to fire is crazy but like anything can be wielded for for bad things and could be dangerous right especially when we have anything that's like this massive I mean I'm sure there was people that thought the same thing too like when we started moving towards the internet right there's there's gonna always be somebody who's involved in creating something that was the intentions were pure and good then they see how powerful it is and they recognize oh my god this can be used for evil and then they just step out and go like listen I don't I don't want any part of this like this is this is gonna do damage but what example can you give me of something that like that is as powerful as the internet as fire as weaponry as these things that don't also can potentially harm someone I guess my my sort of thought is that like if I was responsible for something that had both duality of that of like being the most positive and negative I would want to stay there if I saw the negative to be able to combat it yeah especially if I was like engineering it and I had my hands on the pulse of of where it could go wrong there's three examples I can think of in history where the person involved then later was like what did I do one of them and this person wasn't the inventor but they were part of this kind of revolution was the Winchester family oh yeah they invented the repeating rifle and the wife of Winchester thought she would be haunted by the spirits of the rifle how many people this rifle killed right the inventor of dynamite some of the initial scientists that understood nuclear oh the Manhattan project yeah right the machine gun the machine gun when that was first invented and used in World War one people thought it was gonna this could potentially end the world now to be fair we've never seen mass casualties like we saw when the machine gun was invented or nukes I mean that's a real threat like that's a legit threat yeah AI put all that stuff multiplied times a million the potential of AI is like far beyond that for both direction as I say for both for both directions for good also yeah pretend I mean who not potential it's always about potential so I mean who are we just talking to that was in studio with us about the like testing for medical and stuff like that that's gonna be the thing that's gonna be so crazy is you're gonna be able to not you're gonna be able to take a like a you know human liver a human organ and then be able to put these drugs through it ethically because it's like yeah you grew the organs outside the person yes now you're not affecting the person and then use AI to once you know test it to test it to test you know a thousand million times whatever you needed to do in order to get the perfect outcome at the speed at which we're gonna be able to do that you won't even need you won't even need real-world studies it'll all be right I will be in silica right yeah where it's all done through a model yeah so you won't be able to predict and not even so so when you think like that I mean we could go down the you know negative side but then the I mean this could we could all be living in the time where we figure out cancer I mean if there was ever a time that you felt confident in the ability to do that as as crazy and unique and and hard to figure out as cancer is I mean something like AI with the ability to go in the reason why this is scary I hope I always the unknown is scary right so no matter what that's always here I think the reason why this is scary in my opinion I think you could boil it down to two things one is we know human nature okay so with the internet right potential for amazing good where does the vast majority of investment and money go into the internet right pornography like porn sites is where all the that's all the innovations initially start with that's just human nature so that's one so human nature we know is super flawed then the second one this is the one that I think really scares people is when we wouldn't we could potentially no longer be the driver so forget human nature if this becomes the driver itself of its own innovation its own progress its own whatever so it's not even human conscious like effort put into it anymore since just machine yeah so lack of morality is that a good or bad thing is a pure objectivism but is that a good or bad thing what's gonna drive it we don't know that I think is the is a big scare is we don't know what that means and where it want it will want to go or right what it's gonna want to do because it's already showing signs of learning its own stuff they have AI models right now that have acquired skills that it wasn't tell it wasn't told to acquire nobody prompted it to acquire these skills it did on its own because it wanted to learn somebody's skills it's kind of weird just sitting here with popcorn dude hey you brought I think Justin you brought up the the not the PTSD but the PTG you said yeah it was it was fascinating a lot really like this term I think it was dr. almond he's a psychologist was talking about it and when they do like these CT scans for brain they notice patterns for trauma it's like a diamond shape like within the brain where it lights up and he noticed that there's like there's there's a completely different type of person that didn't really have like a term for that so somebody that was greatly affected by PTSD obviously it's a pretty negative result and it's something that like you got to go through a lot of like therapy and work your way through and face and and it's a really challenging thing and some people actually respond completely the opposite and use that as as sort of a launch pad for this like insane amount of growth in and use it in a positive direction and so he was just noticing you know there there there are like sort of anomalies out there will actually use like a real traumatic experience like to usher in this like insane growth well I don't even think it's anomalies I think that so it's a mindset yeah so from my from my understanding first off post traumatic stress disorder has been labeled as bad because it could be dysfunctional in normal I guess life but the reality is it's an adaptation so if you adapt you develop this adaptation process to protect you so if you you know run and hide it whenever you hear a loud noise well at one point that was that kept you alive right or if you disconnect from what's happening at one point that's what caused you to survive so they're all adaptations the problem is when that threat is gone you still have this this process and that's when it becomes dysfunctional but PTG post traumatic growth is a person's ability to use that trauma and then grow from it and become a better different person I think a lot of people have the ability like if you look at you look at people who are successful and I mean Adam you talk about this all time you went through a lot of shit as a kid and you attribute your success to a lot of stuff you went through well I would PTG I mean I would make the case that that we're all potentially capable yeah of doing that the how easy is that for each person individually I think that that varies dramatically what I think is most interesting about this is if we can now measure that and see that then maybe we can begin to unpack the people that do have success with it and the commonalities that they have you know everything from personality to behavior to habits what are some of the things that these people that take something that would be PTSD for somebody and turn it into PTG for themselves what are all these things that they check and find those things in common so that maybe we can start to either one before people even have the traumatic things start to train them in that way to that direction right train train up for that if you know you're going into a situation say you're going to war or something like that like hey I'm gonna put my egoism on on a level right right in terms of having that thought of like what's the worst case scenario and then like building yourself up to yeah being able to handle it and and you know appropriately you know steer from there yeah that the because I've been reading a lot about this that you guys I talked about I did EMDR which was originally designed for PTSD oh would you do that again by the way tomorrow tomorrow you'll do it again tomorrow so the the successful treatments for PTSD like the most successful so far with studies is like EMDR seems to be very successful psychedelic research is showing like crazy success and they're saying the reason why it's successful is in order to grow from PTSD or you know or traumatic events you have to be able to feel safe and comfortable enough to take the wall down that's protecting it and that is not easy if you're if it's become a part of who you are just being able to even face it to the point where you feel it is is hard enough this is why people go to years of therapy and get no result because they just they're they're still not ready they're not they're afraid or whatever psychedelics you'll alter the brain according to what these studies show enough to where the person feels safe enough to face this truth or the reality see what's going on so they could process it EMDR I think that's how it works as well is that through this physical sensations it tells the brain that you're safe and calm then you're allowed to go in and feel and see what's going on then you can process it and kind of move through it so that is probably from what I'm reading is one of the main reasons why some people can grow and some people can't it's like the people who can grow are like well there's a bunch of fire right there I'm gonna walk through it's gonna burn the shit out of me but the only way to get to the other side is I have to walk through the fire and a lot of people don't even know there's a fire they don't even know there's a fire and then some people feel the heat and they turn around I don't want to I don't want to get burned so that's that seems to be what's you know what's the challenge what are not that it totally matters but just out of curiosity what are the credentials of the the person who's doing the EMDR with you are the psychologists or were they yeah so you have to be licensed oh so you do have to be like yeah can't just no dude so as the way she explained it to me she said you if you go if you don't use this right and you go to so she did it when she was but she was a student she actually got EMDR for herself and she says that the person who did it with her wasn't super well trained he was licensed but he wasn't super well trained and he didn't screen her well enough and she went a little too hard too deep too fast yeah and she said she wasn't right for like two or three which is so interesting that you say that because that's a very similar experience you hear from some people that have really bad psilocybin trips yes you know you have some people that talk you have all these people that touted is like oh my god it was the most amazing thing ever you know or like the or ayahuasca you hear this too sometimes where people say it was just like life changing and then they tell somebody else to do it and then somebody else who may not be quite ready for that experience yet has it and then they have a traumatic experience where it's like that was the worst thing I'd ever did so sounds very similar like if you're not ready to go that deep there's a reason why your brain and your body is protecting right right there's a reason for sure you take somebody who saw his friend explode right next to him or they did something terrible themselves and they're not ready and you make them face it by giving them a high ass dose of psychedelics yeah he's just going to be in there again he's going to strengthen the pd is it it's going to make it worse right yeah so did you have you asked her it's a I assume it was growing yes okay have you asked her if if if she's paired it ever with psilocybin or what her thoughts are on that she does not although she does here in San Jose there is licensed medical professionals I do ketamine therapy but it's not see here's the thing when you look at the research on this they're not giving people party doses of no no it's very yeah I mean I even talk about the breakthrough that Katrina people are so missed we were we didn't have no freaking you know heroic or it was like it was it was a very small dose it was a micro it was a little bit bigger than a micro dose but it wasn't even a full what someone would consider a full dose is still so it didn't take much it just just takes enough to be like I don't know out of your own your own regular just enough yeah just to break through like that so and then I can't imagine that like that was on our own just having conversation imagine if you have a guided by a professional who knows what they're yeah so for my understanding the ketamine there it's in San Jose it's legal I guess they do they give you the ketamine you meet with a therapist then you go home you do it make sure you have someone there to supervise and then you journal and then you meet with a therapist again so you write about oh so you actually do it on your own you do it on your own oh interesting and you write about like whatever you know I guess you they prep you you know what you're gonna think about or talk about or whatever then you do it then you think about whatever it is you're processing then you journal and then that you go back and meet with them again and this is and it's again it's legal medically supervised type of deal which is the only way I would ever tell any you yeah you dealing with trauma you need to make sure like I did it the EMDR not the ketamine and you know in you know Jessica said this because she knows me well she goes you're the kind of person that when you're gonna do something you tend to just go all in and that's what happened that you know I did the EMDR I was finally ready all right let's do this and I went like into like this root deep like thing that I you know have and I didn't feel right I just yesterday started to feel kind of like back to my old self I could tell oh wow so it literally because that's been over a week now to know it's been about a week and a half okay we can yeah I felt like not myself for for a little while there I can't wait to hear what that went hard so okay now on this this this upcoming session do you pick up where you left off do you revisit the same thing do you move on yeah I think she said we're gonna revisit kind of similar stuff and then keep going into that yeah but the first one I did she goes do you want to do think do something specific or do you want to just see what comes up and so like you know I'm like let's see what comes up and of course what comes up now it's specific yeah and I'm sitting there and I'm like you know I'm like you know look if I'm gonna do something I'm gonna sit there I'm like let's then I'm ready to do it otherwise I'm not gonna do it right so I just let myself go and it just like you know it went like I said I'd like I said on a previous podcast it's like a chain this led to that that that that and then this real deep thing that I don't realize everything was connected or whatever now were you did you find yourself communicating with her and then like then that led to you breaking down or were you just sitting in your thoughts and then all of a sudden broke down no um it's like you have something come up you talk about it a little bit then you go into it with you know with the EMDR process so you were taught you're talking yeah but then you stop and then you think and then she gives you time and then you talk and then you think and you give you some time and you go in in can you recall if you broke down in your thoughts or you broke down communicating something oh no no no it was I started I had the feeling before I had the words that's what I mean yeah so you were in your thoughts yeah thinking and feeling and almost probably being in the moment and then that made you emotional yeah and it wasn't even the because I'm thinking and speaking comes easy to me that's I can talk about anything that happened feeling is hard that's the hard part right so before the words and the thoughts happened it was the feeling and then I had the words to say oh well this is just this is what fucking happened and this is embarrassing okay wow yeah really cool this super interesting yeah really cool so do you feel like something shifted totally okay yeah yeah 100% yeah that's what I'm most curious about as you go through each process if you feel like you make these because here's one thing that's cool is I think that when we've talked about this before all of us are very growth-minded we're always kind of pursuing bettering ourselves anyways so it's not like we're like been stuck in this place for a long time so like it'll be interesting to see what you how you would quantify the growth like how it is exponentially faster than any like we talked about the podcast right that was I think the podcast was actually one of the well this is an incubator for sure right this this this one of my favorite parts about this business was the speed at which I've always been a growth-minded person but the speed at which I felt the growth come on because you have to hear your own bullshit yeah right and so and it forces you to do that it's one thing to say something out loud to people and then you're on to the next dot you think about where this shit's recorded yeah so not only do I potentially hear it again but then I also get feedback from other people years and then immediate feedback from two other assholes yeah you know it's funny is I actually think a lot part of the the podcast phenomenon of like everybody having one now doing it fucking therapy is therapy yes it is I know I know several people that like castes dude are like no traction still in their podcast still doing it but I and I think it's what it is is like and you hear that I'll tune in because they're friends or family and stuff that I know and I'm listening to them and I'm like dude they're just talking to themselves they're like working through their shit right now they think they're helping you know five people out there listening but it's really they're they're actually sneaky because you're like hey bro show up to a therapy session no yeah you want to do a podcast we're gonna tell people how to be a better person absolutely yeah I could do that you're like let's get into it yeah bro it sounds like you're doing therapy but you keep doing that see what happens that's totally right no it's it's uh my motivation is stronger than it's ever been for growth because I'm a father so yeah you know before I like growth I value it I want to be a better person those are all motivating but nothing is motivated me like you know I have all these kids and I just want to be a good dad sure so I'm going to go through the shit like and I'll I'll come out of it you know however I do just to just to be a better dad so but you know what it reminds me of it's literally like you know here comes the fitness you know conversion but you work out like you have a good workout and you your performance declines for a few days you're a little sore you're a little stiff you know your body has to heal adapt and become stronger that's what it felt like for a week I wasn't the same I had did did some breakdown I was sore I had to allow the adaptations happen yesterday I woke up and I felt like oh shit like I feel not only like myself but like a better version of myself yeah I was from one freaking yeah as well no I can't wait I can't remember um uh Shaleen my second name right Shaleen yeah she talked about it remember she said it was brown groundbreaking oh she did too I couldn't remember yeah so we interviewed her she said oh I did this thing called EMDR and whatever when I heard that's right that's when you that's actually when you brought it up for the first time you actually said like I just did that yeah or yeah I'm going to I'm going to be doing that that's right I do you know speaking of growth uh it's it's been a while we we've you know uh every once in a while we share some of the behind the scenes uh investments and things that we have and in companies like we started angel investing what two two and a half years ago and uh got I just got the quarterly report on element T dude element element is crushing right now so that's been cool to see and really tough time to do that right I mean I look back and you know I when people ask me about I'm like yeah we probably time the angel investing the worst time ever to do it valuations the most inflated valuations yeah so like you know we've been kind of weathering the storm the last year and a half of like all these companies that we invested in but I mean the positive side is if you have a company like element that is actually growing quarter over quarter year over year in a time right now when valuations were overly inflated and it was everybody was spending and growing like uh pretty exciting here's here's why they're crushing so much I'll be 100 honest first I'll tell you what the value but I'm gonna tell you why they're crushing tell us the value is because no electrolyte electrolytes have been in the market forever we've known their value forever by the way symptoms of of electrolyte imbalance include like brain fog uh like mild headaches of course muscle cramps weakness you know poor performance constipation or gut you know digestivation like a lot of things that people suffer from and they don't realize that don't relate it to that yeah they don't know that their electrolytes are in balance it's usually sodium they usually need if they're an athlete especially and they don't eat heavily processed food they probably need more sodium well the value of element uh is that they're they actually have the right amount of sodium no electrolyte powder company has the right amount of sodium because we've been fear monger to death about sodium everybody's afraid to put the right amount of sodium in it and they've leaned completely into just making it taste good for the consumer so they cut and reduce substantially the amount of sodium that's like an effective dose well here's here's why here's the other half you just you're just touching on element here's why it crushes there are three we know there's three things that make something palatable okay salt sugar and fat that combination of of those types of flavors and experiences uh are what make things palatable it's why hyper palatable processed food is so processed is they can take those and they can engineer things to be so irresistible that it's ridiculous well here you have a sugar-free powder which look sweeteners artificial or natural they use natural they use stevia it's not as good as sugar for most people but it's sweet sweet enough but when you taste something with let's be honest you taste something with stevia you know it's not sugar or you know aspartame you know it's not sugar again they use stevia so you know it's not sugar however you add a nice dose of sodium to that yeah it tastes hella good so now that's why they're crushing it tastes super good because the sodium which is appropriate also simultaneously makes it like taste so literally if you add it to your water it tastes like a flavored drink but it's not it's got stevia there's no calories in it whatsoever it's the sodium you know they have a flavorous flavor now do you know that it's just sodium i've had that oh you tried it i have oh i haven't tried it yet yeah i want oh really now okay the flavors i just haven't tried it yet sodium adds a mouthfeel to it and there's an experience but without the sweet it just tastes salty so i mean i've mixed it with the pre-workout which is i don't know if you've done that yet there you go yeah yeah i'll take like legions green apple and then i'll that probably makes it delicious it does because the sodium adds palatability wow what a great idea yes well i mean i told you that i've i've had i've been i'm now i'm taking two packets because the muscle cramps and stuff that i've been dealing with oh yeah and so um you know originally and i think i think it definitely is you know the diet i've i haven't been eating uh at home and that this clean i've been eating i we talked about this before i used to if i eat out i was eating like the you know um nick degree can poke bowls but those are loaded full so even though they're healthy choices they're loaded full of sodium and a lot of that has come out of my diet and it's mostly foods that we make from home and so i didn't realize how how low i could potentially be so now i'm doing two like i try and do one in the morning when we're working in here and then before i work out i'll mix with like a pre-workout um beforehand and actually really like it awesome yeah awesome i got a shout out uh it's called home and on the way this is a Montessori peaceful parenting uh and attachment it's a really nice uh page it's a it's a mom of two in a Montessori guide talks about raising kids and and you know what it's like and that stuff really really good stuff in fact she just did a post that showed that uh 98 percent of occupations 98 percent of occupations are more stressful or less stressful i should say so 98 percent of occupations are less stressful than being at home with little kids caring for them i believe that yeah i've never i've never heard a dad who you know took the day or two off of managing the home front with their kids that said like oh man that's way easier i'd rather do that than my hard-ass job never never never met a man who's ever ever gone through that which is kind of crazy we've gotten away from i mean celebrating stay at home's moms i like i'd like to bring that back because i think that i think there is no i don't think there's many jobs that are more challenging and i definitely think there's what's more valuable there's nothing more important yeah when you are raising the next generation years zero through ten they've already said are the most important years of the development of a child's brain into adulthood and so what could be more important than the the mom that or dad who potentially staying home and making sure those kids are raised right you guys want to hear a statistic that's gonna make you sad uh 93 of the time that you'll spend with your kid is up to the age of 18 oh 93 93 after the age of 18 like 7 so it's up to the 18 and then they're gone and then that's just giving treat me dude yeah yeah i fucking sorry just gonna start crying i also that's i mean there's this there's obviously seven percent that that's not true right so i think i feel like well seven left of life right like but i mean that there's there's obviously a percentage of people that flip that on its head right it's kind of like the uh Katrina and i always talk about how we wanted to always flip the the marble jar sex thing on its head and we absolutely have done that which is the you if you were to put a marble in for every time you had sex before being married that after marriage like it you'll never be able to get it out that our sex volume is way higher today than bro just follow the italian model with kids stay live with you until they get married so if however long it takes him he listens to you bro that's crazy i mean i could so the only way i could do that or would i don't want that's a good model is if i if we had like huge probably 100 acres and then the nachos their own house you would do that right i would do that uh i don't know but i want a self-sufficient kid i don't want to raise it why you got your own house to deal with you know i'm saying they don't buy it then uh i don't know i think we should go full righteous gemstones yes that's right our kids houses next door family i gotta go ask my dad for money 45 year old kid oh god oh god don't say that hey check this out do you suffer from neck and shoulder pain are you doing mobility work can't figure out how to solve these issues well you can use something called the mobility wall it's like a foam roller that goes in your doorway but it's much more than that it allows you to work on areas you couldn't normally work on with a foam roller it definitely helps a lot of people with neck and shoulder pain we get a lot of messages from people whose shoulders bother them when they bench press or overhead press where they have neck issues after they row or deadlift they use the mobility wall before the workouts the pain is gone this thing is a game changer go check them out go to mobilitywall.com forward slash mind pump use the code mind pump at checkout and get 20 off your first order all right back to the show first caller is lexie from alabama hi lexie how you doing how can we help you i'm great how are you good thank you okay hi i want to thank y'all for everything y'all do it does not go unappreciated you got it so i've been listening to y'all for about two years and i've almost listened to every single episode and when i was 13 i was diagnosed with anorexia and i'm now recovered and in 2020 i started running and now i run about six to seven miles six days a week and i strength train strength train for about an hour and a half five days a week and i average around 25 thousand steps um i'm 411 around 100 pounds and eat around 2200 calories and i've never gotten a period and i recently um just got lab work finding finding out i have low estrogen and testosterone and as well severe anemia with the hemoglobin of 7.7 so i was wondering if y'all had any i feel a little lost and i was wondering if y'all had any guidance yeah i have a feeling i have a feeling you're gonna know what we're gonna say to you too lexie first off uh thanks for coming on and i appreciate you uh sharing your diagnosis and kind of what you're doing and coming on i really appreciate that um and i appreciate you saying you're lost but i'm gonna tell you how i feel over here based off of what you just said um and some of the numbers you gave me this this is it's very clear what the answer is i don't feel lost at all now sometimes when people present some of the stuff that you said to me like you know i haven't got my period you know hormone levels are off sometimes i feel a little lost because it's hard for me to kind of figure out what's going on and we have to kind of look at what they're doing and change a few things see how their body responds but every once in a while it's very clear kind of what's going on okay so first thing i want to say lexie is um exercise tends to be abused by people who are recovering with body dysmorphia type uh issues so people who um are recovering from anorexia or bulimia or orthorexia or what's been nicknamed bigorexia right this is like uh you know people that feel like they're too skinny and just want to build a lot of muscle this might have been what i had we tend to get into exercise um and then the exercise starts to become how we kind of abuse ourselves okay so it becomes a little more sneaky the the the connection to you know not eating um is still there it's just now shifted and morphed into beating yourself up with exercise or trying to burn everything off or distract yourself it could typically be one of those one of those things running of all the forms of exercise is the most likely to be abused by somebody who um had anorexia or bulimia the nature of running the persistent you know tolerance of the pain the distraction the like just going for it and just weathering the storm type of deal for whatever reason seems to parallel with people who um who who are recovering from things like anorexia and bulimia based off of what you're telling me it's very very clear that you are way over training and way under eating okay so what we need to do is reverse out of what you're doing um now i want to ask you like see if when i say we're going to really reduce your exercise activity and we're going to increase your caloric intake or the types of foods you eat because we're also going to focus on some nutrient-stent foods due to the hemoglobin levels when i say that to you what's your visceral reaction how does your body feel when i say we're going to start working out way less and start eating more the thought sounds great but the um it's i think it's easier said than done yeah what's the feeling in your body when i say that what's your visceral reaction um i think my body would enjoy or react very well but i'm i'm fearful yeah okay so you feel the fear in your body right now while i'm talking about it like uh oh i don't know if i want to do that the feeling of it right you can logically think this is a good idea but the feeling of it doesn't feel too good kind of feel scary right okay that feeling uh is going to stick with you while you do what i'm about to tell you so you're going to have to ignore those feelings of fear because if you don't then you're going to go back to what you're what you're doing now so we need to dramatically cut down your running uh in fact uh and i don't know if this is too much at once and i don't mean it physically i mean mentally um if you were my client and i knew you would do whatever i tell you i would immediately have you stop running completely completely no more no more running you can keep doing your steps keep keep you know walking i would do no running i would take your five days a week of strength training for an hour and a half and i would have you do two to three days a week of full body training i would have you do maps and a bollock for diet i would have you focus on um nutrient dense animal sources of protein like red meat red meat and eggs would be the primary sources that i would have you focus on if you do what i'm saying i would not be surprised if your period came back quickly within 30 to 90 days um and those numbers start to change uh shortly thereafter so that's what i would love for you to do now if that sounds like it's too much then what you would do is you would cut back on as much running as you feel like you can consistently tolerate well the goal would be what you just said so if if that's if that's really scary to do that you still you would want to head towards that direction you just want to do it incrementally if you can't do that but that would be ideal yeah i mean literally if you just stopped running right now and just went and did lifting full you know full body maps and a bollock style and you know made sure to eat good protein and nutrient dense animal sources of of protein um you would your body would react in a very positive way but the the mental psychological aspect is going to be the big challenge right okay thank you so much yeah are you are you working with anybody like a therapist or someone through this process um we're looking um it's kind of hard to find someone good in the area today i went to a and i i went to a natural um uh naturopathic and they gave me some uh some medicine to take like i was a one zinc too right and they gave me a few other yeah i would i'd like to let's get you in the forum so i'd like you have some support dug to give you some access to the forum so you have access to us as you go through this so if you go it come up with any challenges or have any questions we can be there to help support and then if you don't have maps anabolic already Doug will also send you maps anabolic do you have that yet i do not well thank you so much yeah we're going to send that to you and um so this is going to be a tough process i really recommend you work with not uh you look a naturopathic medicine specialist or functional medicine practitioner is great but i think you should work with someone who's going to help you deal with the uh the psychological challenge of removing what is right now your drug which is exercise and just kind of distracting yourself or beating yourself up because when you remove that whatever those feelings are that you're either avoiding or you know blunting are going to come up in a big way and it's going to feel kind of challenging but i will say this lexie on the other end of this if you do this oh god you're going to you're going to come out so uh just so much better off across the board like you're going to feel amazing physically mentally you're going to feel so strong and balanced everything's going to come right you're young and your body's in response so well to what i'm saying but the the the detachment from this this relationship is going to be kind of it's like it's like you it's like breaking up with a toxic boyfriend it's like you know you need to do it but when you do it you still got to break up with them and you're like i'm lonely what do i do now type of deal so it's going to be a tough a bit of a tough uh road ahead let me let me ask you a question lexie is anything that i'm saying right now surprising or did you think like deep down like that's probably what i need to do yeah no i i knew yeah she's been listening to show for a long time why what's prevented you is it is it just the fear of of doing those things of cutting those things out yeah yeah that's tough do you have any friends or anything anybody that you work out with that's doing this with you no okay you have us you have us now you're in the form right now and i would love to hear from i want to add one thing too to the the thing all the advice that we're giving right now when you get maps at a block there's going to be a temptation from you to want to go through it like a circuit to just keep on moving and pushing yourself pushing yourself do the rest period i want three minute rest periods from you long rest periods and all i want you to think about is getting to a place where you can just get stronger and stronger trying to add weight to the bar so your goal from these workouts is to get stronger to be able to lift more weight not sweat really hard burn lots and get through the workout as fast as you possibly can take your time through it give yourself long rest periods try and add weight to the bar week over week that's the way you want to focus through this program between that and focusing on the the meat and eggs like sal saying i actually don't think you're going to need to boost your calories too much right now if you just focus on those foods 2200 calories for a four foot 11 girl it's around 100 pounds it's not bad it's not bad calories at all i think you're just we're burning way too much yeah you're depleting the hell out of your body with the amount of running and training yeah you're just i mean but just simply by shifting the choices of food i think you you suggested which is perfect with eliminating the running and cutting back from six days to three days of lifting i think the calories aren't too bad actually i think you're going to be okay now ultimately we try and get up but that's not a bad place no you'll build strength you'll build muscle your body will start to feel more solid um but you know let me ask you this uh if you don't mind answering this and you have to answer this if you don't want to was the anorexia tied to body dysmorphia or was it a control thing uh for you i think it was a mix of both but mainly control okay so okay so i'm glad i asked okay so here's what i want you to do um we're going to use that to our benefit now until you start to work with a therapist who can really work with you deeper on that when you feel the urge to run or work out or beat yourself up in the gym is there something you can do that is an alternate something you can replace it with so like okay instead of running oh what do i what do i do now i want to do something else some people do um journaling uh other people will you know listen to a book or read a book that is uplifting other people will do something restorative like yin yoga not power yoga not the kind of yoga where you're like beating yourself up i gotta say that because that's what people tend to do but like the slow breathing meditative type yoga is another option is there something that you can think of right now that you might be able to switch to that other thing that's maybe a healthier option for you you know mentally um yeah i think so okay okay do you know what that is would you mind naming that or is that you want to keep that to yourself yeah um i've started a little small business of baking um healthy dessert so maybe just focus hey i like that here's the thing with people that have issues with control although it can go in a bad way if you learn how to harness it you're going to be kick-ass in a lot of areas of life including business and most entrepreneurs struggle with this in fact this is why adam will say one of the biggest hurdles for entrepreneurs is figuring this out because then they get to a certain point and they can't control everything and then they got to move out of it but initially you can harness this and really become kick-ass so i think that's a good idea when you get the urge go run go beat yourself up focus on your business that might be a good strategy i like it all right thank you all so much thanks lexie let us know how it goes in the forum okay okay thank you for everything no problem uh hey when i hear stuff like that makes me so uh but i hope she takes the advice because her body is gonna and she's gonna respond at her age she's her body's gonna respond so well uh to what you know what we told her but what's happening for people listening is uh she's she's literally beating herself up and depleting her body with the amount of exercise that she's doing her calories and nutrients aren't enough to match that activity and but it's more than that even if she were eating enough it's just too much on her body the stress is so high that her body does not want to have a period the hormones are reflecting that and the nutrient levels are depleted because she's she's sucking nutrients out of her body to try to repair all the damage yeah it's always interesting to see kind of how that shifts into a different form uh and it can it can be sneaky like that like it's um you especially in in health and fitness it's like we want to pursue things that benefit our body and so it becomes like an obsession of getting healthy but then we we sort of overdo it in a in that direction i actually think that she's going to see incredible results just by simply cutting out the running and reducing the weight oh huge that alone will do it because i mean she's she's 95 pounds 411 2200 calories is not a bad calorie intake so she's just she's just tipping a scale over she's just overtraining yeah she's just overtraining right now she's not what what's harder is when someone is is grossly overtraining and grossly under eating and she's not i mean she's under eating for her activity and nutrients obviously and and the reason why i said focus on nutrient dense foods is more to replace what's not been that's gone she has to eat more now to make up the difference and then get to a level of of balance so i mean you you you cut out i mean six days of running completely and six to seven miles a day yeah and you reduce that and then all of a sudden 2200 calories is actually probably feeding the body pretty well so i think that that's going to make a huge difference so long as she falls i mean she knew i mean she's said she listened to every episode so you know she knew she's needed to hear it yeah i think that's i think that's what happens a lot of times when we get these these questions like this i think people know the answer i think i just want to hear well when they call in what happens is they're ready to hear what they know they just need that one last you know a push or whatever our next caller is rebecca from tennessee hi rebecca how you doing hello good thank you so much for talking with me today i wish i had um the knowledge uh i've gotten from listening to y'all 10 years ago when i was leaner and had a better metabolism but i appreciate it no problem how can we help you okay two part question i have heard uh if you're in your 40s you should no longer do hit or high intensity cardio the source states that increases your stress level and in turn increases your cortisol but you go one at a time okay yes all right so okay so boom okay that's a very general statement that can be true or not true at first to be clear all exercise is a stress on the body all exercise raises cortisol okay it's a stress response the reason why you get stronger and more fit is your body adapts so that that same stress no longer becomes a stress that's why you have to add weight to the bar or make it work out harder at reps to keep progressing now uh high intensity interval training it can be an inappropriate or appropriate depending on the individual it's really has less to do with age and more to do with the individual there is a reason though that we made that program so late that as we did it's a it's the most abused form of exercise yes by far and you shouldn't live in it anyways uh so it's it's a very short program so it's something you kind of um weave in uh with your strength training as well but strength training is definitely going to be the hub of of your focus yes it's rarely ever a program that we recommend think about all the times we've answered my question rarely ever do we get somebody on here and we're talking to them like you know what you need you need some more hit in your life that's it's rare it's just it's a tool it can be used but it's rarely it's rarely one of those ones that we think that most people should be doing most of the time i'll tell you where most the value of hit comes from okay hits value comes from its improvement in vo2 max performance that's most of its value the way that hit is used for the most part is to try and burn as many calories as possible so and in that case it's got some value for a very short period of time and then after that it's really not that valuable anymore so let me ask you a question rebecca what are your goals why are you doing hit like what is it that you're looking for well i i've actually taken it out of my routine um and just started walking more i used to be a circuit person and um did more of it but lately i've kind of decreased that a lot i may do sprints every once in a while just to make sure i can still do it but i've really taken it out as of late were you an athlete college no okay no or what are your goals uh and then okay let me do part two questions about that okay okay my husband has great genetics he is 53 and eats whatever he wants he probably doesn't even get 100 grams of protein a day he is very muscular and looks better than most men half his age he gets comments whenever we go in public and from our friends i'm not jealous of him slightly jealous of eating whatever you want i work out i eat healthy i've been consistently working out for over 20 years so we've been married 23 we've gone to the gym consistently the whole time i have a degree in nutrition um i would just like to look like the work i put in all right this is actually connected to the first what do i do well first off your uh you know as far as someone else having genetics that allow me that's just the real world i mean you know you know adam's two you know three inches taller than me can't do anything about it but i have more hair than he does can't do anything about that uh and so um there's people like that so but with them all in terms of what you can do i need to know what your goals are what your current workout looks like and what does your lifestyle look like do you have kids do you get good sleep every night like i get great sleep every night uh sleep all the time um i got anabolic in the fall and i did that and then went back through it kind of again and um um the new year i'm just started last week a five by five program just trying to switch things up a little um i'm 47 so i'm not really trying to look like you know uh fitness model or anything like that i just want to look you know fit and healthy and like and like all the time that i do put in like you can tell basically okay and so what does that mean for you like leaner uh more sculpted do you have more specific you know goal i would like to look um a little bit more muscular like tail that i actually go to the gym and lift weights more okay well i i can tell you work out rebecca just by looking at you so but i'm i'm i'm gonna um decipher what you're saying is kind of look more sculpted um in addition to maps anabolic what did you add on top of that because i'm assuming you didn't do just do maps anabolic um like what do you mean like i just did like cardio wise anything any other exercise did you add anything no i just would i just would walk and then one or two times a week uh through in some sprints on the treadmill that's all i did i did not lose any weight i stayed the exact same weight running it and like i said last week i started up the five by five gram oh jeez i have i would quote you got no one's asking questions about nutrition well yeah that's what i want to know i want to know get there yeah i mean especially since you have a degree there so you obviously know uh a bit about nutrition where are your calories at where's your protein at how often do you track tell me some stuff like that okay i used to track and weigh um did that for a couple of years so now i haven't been weighing that much because i kind of know pretty much what four ounces of chicken looks like sure um we have our own cattle so i have all the grass dead beef i want um i try to get about 120 grams of protein a day and then just work from there eat a lot of broccoli rice potatoes any any idea on the calories that you're consuming on a regular basis i would assume i'd probably have about 1900 calories a day okay now let me ask you i like to eat let me ask you this rebecca when you did maps anabolic and your body weight didn't change did you get stronger yes okay i would suggest measuring progress by looking at the trends with body fat percentage because my uh hunch should it exchange is that you built some muscle and burnt some body fat if you're getting stronger it usually means you're building muscle usually and if your body weight stayed the same and you saw some pretty measurable strength gains you probably got leaner while building more muscle it's listen if you hit your protein intake you got stronger in the gym the scale didn't move that's exactly what happened yeah it's so it's if you got stronger in the gym you hit your protein intake consistently and then the weight didn't move on the scale then what happened is that for the couple pounds of muscle that you built you also lost a couple pounds of fat which was a was a net zero on the scale which is just a little more consistency i mean this is the one of the hardest parts i think for clients is when we're in even though that's building right now it's one of the best places to be it's a great sweet spot to be but it takes so much mental discipline because it's a slow process when the scale doesn't move like that everybody gets hung up on wanting to see the scale move you might have been doing a pretty damn good yeah this is a new blueprint i mean this is a whole new way of training that you're just introducing and i mean it seems like it's been adequate and must time for your body to start really like changing transforming which it has like on the strength side and also the building side but it sounds to me like you want it a little more reveal which you know might be just like the composition of body fat yeah i would look there's two options here rebecca you can either cut your calories i don't think that's a good idea yet because 1900 isn't much and and that would take you down to like 1400 calories and then you'd be kind of stuck there the other option is to do a slow reverse diet yes for three four months maybe interrupted by some slight breaks or some small breaks and then go cut from there so that wherever you end up is it a you know sustainable place which i think you should do i think a slow reverse diet focus on building strength if the scale doesn't move much and you're still increasing your calories you're winning then when you get up to like 25 26 2700 calories body weight staying roughly the same you're much stronger in the gym then i would start the cut from there and then you'd see the body fat come off your body and you'd be in a place where you can maintain kind of where you're at now with calories i'm i'm also if you were my client i would make you track right now i just would i would just because i want that way i could give you better for sure answers because even with your i like i know you have the knowledge to know what like about four ounces of protein is and what a good what a good choice and a bad choice is like that's a that's a huge help for me but even after all these years i've been doing this and i don't know many people that have weighed and measured to the detail that i have i still surprise myself when i come back and i track and i go like oh wow that was i thought i was eating a little more of that or i thought i was eating a little less of that and when i look at it over the course of two three weeks it really gives me a better picture an idea of what i'm doing consistently which then gives me like okay this is where i need to go from there whether it's cutting calories or increasing them to speed my metabolism up so i would want you in this case to at least give me a month or so of like tracking so we can get a really good a more clear picture because then i can give you more like accurate advice of oh this is for sure what's happening you know based off of where your grams of protein your calories are and what you've been doing consistently and i know what you've been doing training wise and i know what's going on the scale i would be able to answer like with more certainty of what's what's happening right should i increase my 120 and increase that a little i don't think you're i don't think your protein is do you mind if i ask about where your weight is or what give me where's your goal weight where would you want to be weight wise with on the scale my goal weight back when i was leaner but about 140 okay so your protein and i'm about one yeah i'm about 150 right now okay so so 120 to 140 is fine so your protein's not but and i and i would challenge this because you said you you think around 120 so like when i say oh i think i'm around like 180 but then when i start tracking i'm like oh i do hit 180 sometimes but then i hit 90 and i hit 110 and then when i look at it over the course of like two weeks i'm like oh sure average is all my average is actually more like you know 110 i'm way lower so that's kind of this type of stuff that i would want to see and i think that if you're not consistently hitting that 120 to 140 that could also be slowing your progress down of building muscle so if you if we saw this very slow exchange where you you add a pound of muscle you burn one pound of fat it doesn't really feel like you're really making much change the scale staying the same even though you're moving in the right direction part of what my why you might be moving slow in the right direction is we're not consistently hitting that protein intake so we're not building the most amount of muscle that we could which is just slowing that process down doesn't mean you're doing bad or wrong it just means we could speed this process up by being more consistent with hitting your targets okay so should i finish out this five by five program and then change it to something else which should i go from there from their workout wise i mean you could do maps performance would be good uh map strong would probably be good as well i can send either one of those over to you if you don't have either one let's do performance and let's do the forum and then i would actually like you for me to you know track for a couple weeks and give me some insight on what you find and then from there i think i can give even better advice and when you're in the forum and and you do this for me just tag tag me or the guys so we so we don't miss it because there's a lot going on yeah but it's gonna look like a reverse diet i'm assuming right oh yeah that's a hundred slowly bumper i mean unless she's already at a really high calorie intake that she didn't realize i mean sometimes that happens sometimes you're like oh i thought i was eating 1900 was actually eating 2700 and if that's the case then maybe right so yeah and that's the type of stuff that i want to see like let's let's get an idea i don't even need a full month if i had a couple weeks you know a couple weeks of real consistency um of eating the same and by the way try and i always tell clients when i tell them to track food for me uh eat how you're eating right now don't go on like all said now this is your perfect kick and then i look at it i'm like oh shit you this is perfect and you're like well it's kind of not how i was eating two weeks ago i've been trying to do these things eat normal and let's see where you're at and then we can go from there perfect thanks so much you got it back thank you thanks bye bye yeah you hit the nail on the head at him uh i don't think people realize just how off they almost always are when they estimate and and i mean uh the most knowledgeable people will be off by 300 400 calories 50 60 grams that's a lot on a consistent basis and really the only way to know is if you consistently track i think it's yeah it's a conundrum i think when you are in the field in a lot of times even with like exercise programming you know besides just like you know tracking calories and everything else like you could just i know what to do and it's like i know this but um you could you can definitely surprise yourself once you really start getting into the details of what you do on a consistent basis yeah i'm gonna take a guess because i'm i'm almost certain i know exactly what's going on here is she's actually was seeing some progress it's just very slow very little because you know over the course of let's say all of maps in a bulk three months she she probably only added three pounds of muscle only lost three pounds of fat which you know dispersed over your body and over three months feels like nothing right so she probably feels like i mean no progress whatsoever really and i did all this stuff i eat really but if we were to go back and really pick apart the diet i bet you that for every for every good day of eating protein and balancing and hitting her macro targets that she wants she has equal amount of days that she misses just slightly and that's just enough to slow that to make that progress very very slow because it's in it's not consistently hitting those stars now take that same person following the same program calories all the same but hitting her protein and take consistently day in day out now she builds eight pounds of muscle right instead of three and now she sees that like you put you put eight to ten pounds of muscle on a woman she's gonna feel and see the difference in the end would see a difference even more in strength and the fat loss and the fat loss would probably start this because the metabolism is now speeding up so you know sometimes it's just this little subtle tweak like that and a lot of it is just getting a little more insight into exactly what you're doing and and i get it because because she has knowledge in that space it's easy to go like i know i don't eat bad it's not a matter you're not eating bad you're just not hitting your targets you need to hit well yeah the movement you want i guarantee there's progress it's just like you get those horse blinders on sometimes you know you start comparing yourself especially like to your husband or whoever else like close next to you that has like these different genetics it's you know you really got to stay focused on what's happening with your own body yeah it's interesting she added that because that we we could have done without that that had that that had nothing to do with what was happening zero influence on how we would help her but i think it came out because it's one of those like oh fresh why am i doing this and i'm not looking like this person type of deal there's could be a lot of reasons for genetics being one of them our next caller is elijah from australia elijah what's happening how can we help you hey guys thank you for taking my cold um before i ask my question i'll give you all a bit of context um so i started listening to you guys around 2021 during the pandemic um i've been training for years before that i was doing stuff like boxing conditioning workouts and some weights but i wouldn't even consider those years proper training until i started implementing some of the protocols and strategies you guys talked about on your show and they have been game changers awesome i'll see i started a bulk about this time last year um i weigh i weighed 77 kilos and i'm like six foot four so i was quite underweight and i was always a bit obsessed with staying lean but um i decided if i need to see any changes i wouldn't bump the calories and um that's what i did so very gradually i increased them and increased them and fast forward to now i weigh 90 kilos i weighed myself last week i'm 90 kilos and i'm eating between like 3500 to 4000 calories every day and i'm still relatively lean so that's been a win thank you um i'm eating only whole foods lots of eggs milk um kangaroo organs honey stuff like that and i also use quite a bit of salt quite liberally i know you guys talk about the benefits of salt and how most people that train and eat whole foods actually need to use more salt in their diet so i tried this too i started increasing my salt intake and um i noticed my performance in the gym was better i have more energy throughout the day and as i've been increasing my calories um i've continued to salt like all those other small meals i've been having throughout the day as much as i would my main meals and um like the more i was i was uh like the more salt i was adding i started to notice like some uh negative yeah negatives like side effects like obviously i started retaining a lot of water i felt a bit sluggish a bit groggy throughout the day and i even started to get like a bit of reflux i don't know if that was from the salt though it could have been some other things but my question for you guys is we know that salt isn't as bad as what we're told and i know you guys promote increasing your sodium intake but for someone like myself who's bulking and eating like a lot of food even if you are having whole foods and you want to like a quote unquote clean diet can salt or sodium have negative health effects like the studies they've put out in the presence of excess calories or is it just it's just um the the case of like uh too much of a good thing as it turns into a bad thing yeah well let's back up for a second um do you know how much salt you're consuming or are you just adding it liberally and you're you're only know 100 grams i haven't been weighing it or anything it's just i've got a little a little jaw here and it's just like yeah just if it's all if it's all on whole foods i very much so doubt i wish i had this maybe dud can look it up for me used to have this really great um infographic or whatever you call it where it showed and i think i've talked to you guys about this before it showed like a process one yeah like one like mcdonald's meal and then it showed like how many meals whole food meals like it's like and they showed like a pile of salt how much it is pretty substantial yeah it's it's so where it could be potentially this uh is if you are salting your whole foods like crazy and then you still have a lot of processed foods in the diet or the food itself could be it if you're just eating too much but here here's a thing okay just to back up for a second if everything stayed the same and then you reduce the salt because you had added a bunch and you reduced it and you felt better then it probably was the salt your last the last part of the question was is too much of a good thing a bad thing yeah i mean water's great for you you need water but you could die if you drink too much water so it's true now the only way to know if that's the case though is if everything's controlled yeah if you controlled everything you kept everything the same raise the sodium lower the sodium notice you felt better at a particular point then that's what worked better for you now the the the hint the there's some some hints here into what you're saying that tells me that it may actually be the sodium one is in your written question that it looks like you kept everything the same you just decreased the salt and felt better is that correct correct okay so that right there tells me that it might be the salt then the second thing you mentioned a lot of people don't know this but lots of sodium for some people can cause issues like acid reflux it can change the pH and acidity to the point where people will start to get some heartburn so that that also tells me that it might have just been too much so there is a good amount of sodium or the right amount and it's higher than what the world health organization will recommend especially for an athlete and you sweat and all that stuff but can you have too much yes you could definitely have too much so if you did control everything everything stay the same and then you'll you'll raise your sodium lowered your sodium put in the middle and you notice oh here's where I feel the best then that's probably what it was yeah yeah okay yeah like I kind of knew that I thought it might have been because um yeah like I wasn't yeah I wasn't really paying attention how much I was using I was like oh this is great no I'll just keep pulling it on but then yeah you know I could you know what would also make the difference too Sal is if there was a major shift in the intensity and volume of training you're doing too like so if he was let's say he was you know eating a good amount of salt and we started over training yeah boxing training all the time so with that and then all of a sudden went the other opposite direction now you're like uh maps anabolic walking you're not pushing the intensity very much and only training three days a week and then you're also increasing sodium at the same time they could do a a flip flop yeah your sodium needs go up or down based off of activity and sweating but if but if everything stayed the same so that includes activity and lifestyle and you just raised it and lowered the salt and you notice you know here's where I feel the best and that's probably what is the other question I have too Elijah is what kind of salt are you using Celtic and Celtic say salt and pink Himalayan all right Celtic yeah you're getting other you're getting some other electrolytes in there if you controlled everything and increased sodium decreased it and found that that oh a little lower than what I thought I feel better than that's probably what it was yeah I mean the only other direction I would see is like if you if you had introduced the food you know that you hadn't before and then you were reacting to it somehow with your gut like for me that's something that it presented a new host of variables like I started to get a little acid reflux so I don't know if you've been through that whole process of kind of eliminating introducing and you know parsing out like what types of foods like do best with you and like what are the most digestible that kind of a thing but sounds to me like if you reduced your salt and it helped you know that's pretty clear yeah here's the other thing too is that I don't care what any expert says now this is of course in the context of a normal healthy individual so you don't have any like real bad dysfunctional psychological issues let's say but I don't care what any expert says uh if it makes you feel like crap listen to your body so if you listen to mind pump and we say eat this much protein do this much exercise do this or whatever and you do it you're like oh I feel like shit don't ignore your body and just do what we said like listen to your body your body is gonna give you better answers than we are now the only time this is not the case is when you have like really dysfunctional relationships with our own bodies and exercise where a person is like well they're telling me I'm overtraining but I'm going to keep overtraining because this makes me feel better even though they clearly are a type of deal so but but if you're like if you're controlling these things and you're pretty good you're not like you know like I said you don't have these like really dysfunctional relationships with exercise and diet listen to your body because there's always going to be an individual variance and there could be other factors that we're just not seeing and you know the worst thing you could do is ignore your body because some you know some expert told you to do something that it's like when people get on medications and their doctor says here this will help you and then they'll they're like I can't just feel I feel terrible but doc says I need to take this so well if you feel terrible like it's probably not gonna be your own advocate always totally does that make sense yeah yeah 100% okay yeah no it's uh yeah it like sometimes you just uh you hear you hear something is like it's not as bad as we've been told and it's like oh sweet I'll just impolite on everything but um sometimes it goes backwards so um totally yeah but good before I go guys I just wanted to let you know um how much like uh this show you've kind of mentored me not only in the realm of like health and fitness but man like also as men and uh the kind of advice you give on uh you know fatherhood and stuff like this like I'm in the boat like I'm not sure I've ever really wanted to have kids or stuff like that but hearing you guys talk about um your family lives and even those like especially those conversations you have with the greenfield man I love those and inspires me to one day maybe uh have kids myself so um now thank you so much for your show that's the best that's the best compliment I think we could have gotten appreciate it thank you Ralph thank you thanks guys you got it I didn't know you could eat kangaroo meat what I didn't know you didn't know I had no idea I mean why not I mean like legally it's a pretty big well I mean I almost feel like I almost I don't know I guess I assume like if they're protected or something yeah like it's a national you know what I mean the thing is like deer like they're everywhere you know wow is that right do they like do they hunt now obviously they hunt them if they grow kangaroo will fuck you up I know you ever seen what they look like and have you ever seen them like yeah I've seen them yeah I've seen them attack at all like so is there like a kangaroo hunting season just like deer season yeah I don't know but I'm actually I'm with Sal actually for some reason I actually do think I've heard people say that but then like you I was like wait a second I wouldn't think I would have thought it was like a national animal yeah like bald eagle hey I had some bald eagle oh my god what are you talking about some panda meat yeah can you say that maybe more like it's a bald eagle yeah actually you can buy online kangaroo meat wow yeah you want to try it it sounds it sounds tough might be doesn't it sound they are athletic yeah they're there yeah this sounds tough I had a friend who tried he said it made his gut jump around a little bit stupid terrible bad I'm sorry I'm sorry I'm sorry everybody I'm gone I'm I'm not anyway the message the message with that question for everybody listen to your body please listen our next caller is Damian from Minnesota Damian what's happening how can we help you guys so happy to be on thanks for having me all right um well so uh I'm a I'm an online coach first off and trainer and I just want to say thank you for uh all the put out there to really help me um help a lot of people um and I'm excited to help more so I just I use your stuff every day how to communicate and have to communicate so just thank you for that um you got it Brad for myself though um it's around the concept of intuitive training um I put that in quotes I'm not really sure at the a specific term or not but you mentioned that term a couple times ago maybe the last couple months um and it's intrigued me um because I'm finding myself kind of falling into that or wanting to fall into that and want to know your thoughts um a little context on me specifically uh I lost uh 70 pounds after college um over the course of a couple years and over the past uh two or three years is almost exclusively mine pump program to build uh now about 25 pounds of muscle went from 190 to I was two um and I'm a lower body fat percentage so free commercial upwork right on oh yeah or overall my metabolism is way higher it's a great place to be if you're thinking about reverse dieting and do it um but yeah so I'm in a place now where I love training though um and the benefits that it gives me almost more mentally and emotionally or personally you might say um than any specific aesthetic shift and if I if I want to you know drop a couple body fat percentage I know how to do that um but but I've always been a person who has really specific goals and all those programs to a T um and wants to hit those goals whether they're aesthetic you know this percentage body fat or a certain strength goal like powerlifting or something um but lately I've just been running math 15 uh style program but also some days I'm sprinkling more exercises if I have more time or if I'm feeling good um I'm a I'm a dad to two daughters under now so days can look really different um uh you know and then you know some weeks look different like last week I ran more of a three times a week type of deal um but yeah I just love to hear your guys's advice on training intuitively not following the program per se um if if your weeks are going to look different and then how do you think about when to buckle in and follow a program when do you know you need to do that um versus train intuitively um are there any pitfalls in that to be aware of and then look like in your life those are sort of my questions it sounds like you're ready for that and you're kind of already doing that anyways uh what the only time I suggest this to a client or a person that's interested in intuitive training is when you when you've reached kind of your goals or your or you don't have any real aesthetic goals at the moment meaning like uh this is how I train right now I'm not really I don't really carefied build 10 more pounds of muscle or reduce three percent body fat I've got no competition you know I just want to look better than Sal that's like it right so and I can do that intuitively well so so my training my training reflects that right like I I'm not trying to move the needle like like with a certain time frame uh just like what you just said you know I might be following like a maps 15 type of routine but then hey I got extra time today the kids are you know with somebody else or and all right I feel good I'm well fed I slept well so I'm gonna do an hour workout today and so I might do that and I might bounce around from our programs there's nothing wrong with that when you I think you're at a very healthy good balanced place body fat percentage is good strength is pretty good mobility is pretty good um I'm healthy I'm just trying I'm trying to weave my my training and exercise in with my lifestyle and what I do and so it it conforms and changes based on my week week to week there's nothing wrong with that the pitfall of that is you know real easily sometimes you can you say you're intuitive training and intuitive training starts looking less and less like training right more and more that's why I think you know maybe structuring sort of a period for that of of you know experimenting with that and then um coming back to some kind of programming because obviously it requires the knowledge that you have already built and this is to the point where you can understand what moves the needle the most for you individually that being nutrition that being training and you kind of understand how your bodies react and so you can throttle down and it's going to produce what you want it to produce you can kind of back off and you can kind of you know stay in a bit of a maintenance phase um I mean this is a long game so this is all about longevity what's going to work best for you it's nice to introduce new stimulus every now and then and so you want to kind of consider that so uh I would I would kind of cruise and experiment your way through that for for a couple months and make make sort of a block of this uh to to really get some feedback on how well that was going for you and then maybe introduce something new in terms of programming to stimulate you uh going forward you know Damian I have a challenge a big problem with this conversation and it's not anything that Adam and Justin are saying but rather the way that we tend to frame intuitive training as if it's like this is this is what intuitive training is and everything else is structured planned workouts it's that's not what it looks like it's more like a range so intuitive training could be on the low end of the range where you modify your reps a little bit or maybe you move a little more intuitive and you change some exercises becomes a little more intuitive I change the days that I work out and the intensity and then it could be all the way extreme intuitive where I literally today wake up and decide what I'm going to do and I had no idea no concept or really any structure whatsoever okay what determines where you should probably fall on that scale there's two things one is your experience with exercise if you've been working out and training your body consistently for two decades then you are you can probably do the most intuitive form of training and do very very well like if you've been working out for a year consistently I do not think it's a good idea to try and do the extreme form of intuitive training you're probably more ready for changing exercises here and there and maybe changing rep ranges so not and there's another part to this which is your relationship with exercise in yourself if you have a dysfunctional relationship with exercise and your body intuitive training is terrible you take somebody who's got body image issues and you tell them hey train intuitively they're going to over train they're going to beat themselves up or somebody who has a dysfunctional relationship with strength and you tell them hey go train intuitively they're always trying to lift heavy even when their body is telling them not to even when it's not a good idea so that's that's where that's how we determine where we fall on that scale now based off of what you're saying I think you're doing great I think you're perfect you're doing perfectly fine what it sounds like you're doing is you're following some structure but then you modify it based off of your schedule with your kids and kind of what you need during that week or whatever that sounds perfectly fine yeah I think you're totally fine I think you might actually be overthinking it a little bit I think you're doing absolutely fine you're doing great and I would add more structure when it feels right and when you have a specific goal I want to hit this target with my PR I want to build this much muscle or get the sling that that's when the structure may be more beneficial but the way you're doing it now it sounds like you're doing great yeah the only thing I'd be cognizant of is paying attention to like when we get into patterns we tend to to gravitate towards what we like to do the most and this is just like human behavior in general and so just to see how many times you tend to lean more towards specific lifts and repeat those specific lifts without incorporating the other ones you know or your body needs you know has benefit in that direction so I would just pay attention to that as you know you're modifying and kind of doing this intuitively no that's a great point Justin that's a really to me that's a when he asked a question about pitfalls that's a definite pitfall right like everybody in this room intuitively trains everybody does nobody's I do that all the time we all intuitively train but we all have the habit of gravitating towards the exercises the movements the rep ranges we like so you just got to have that check in with yourself you know just consistently check in like Sal said I think you're doing great right now you don't need to I think you're kind of intuitive training right now so roll with it but then also be aware of your own habits and behaviors around training and typically what we all do is gravitate to the things we're good at or we like doing and what I'm sure you've learned already being a coach now many times what's best for our body is not always necessarily the things that we like doing or we want to do so you know so just having that you know come to Jesus moment with yourself occasionally and going like okay I've been quote-unquote intuitive training for the last six months but I haven't hit legs yeah but I skipped legs or I haven't done this or I've been doing five by five that entire time or whatever it is that you love or gravitate towards and be honest with yourself and then go like ah my body probably needs me to do this sort of like that and then and start moving in that direction that I'd say that's probably the biggest pit yeah it's so whenever you do intuitive anything that you know nutrition training whatever there's really two voices that you're listening to one is the one that's telling you what you need the other one's telling you what you want and it's hard to decipher sometimes which one you're listening to so you know hey my body intuitively is telling me to eat donuts and sit on the couch right you know probably not the voice you want to listen to it I'm using an easy example but when you're in the gym it can be hard to decipher oh intuitive intuitively I think I should go and do some you know some some some singles in the gym and then you're like wait a minute I've been doing singles for the last six months like maybe not you know type of deal so that's that's exactly where this can kind of become a challenge and the way out of that challenge is to sometimes revert back to a program because the program will tell you now it's time for mobility and you know oh I tend to I tend to avoid that so I'm gonna I'm gonna go and do that anyway you know type of deal does that does that make sense yeah that's really helpful thank you guys I think it really now that I'm hearing you I think the mental block for me has always been that I've been so honed in on a program so I think that that not following one so specific will just lead to like muscle falling off my body yeah no I was like I know how the numbers work it's kind of a I'm used to doing this one thing so I now that I'm hearing you talk it's like yeah it'll be fine just kind of do what you know is a good workout times a week and you'll stay healthy and and that that makes sense to me yeah thanks cool and it says you're an online coach NCI certified is that correct yeah that's right and I just signed up coaching mastery and the vaults and all that's do so I'm excited for that awesome do you have the prime bundle um I have uh I do I have prime and uh Adam's gonna yell at me I don't have prime pro yet that's like the one program you gotta get that we'll send it yeah we'll send it over I'm gonna send you prime pro it's essential yeah thank you guys you're the best you got it man thanks for calling in yeah still surprises me how many people remember when you said that it's like PTSD I wonder how many people lied yeah I haven't or how many people haven't called in because they know you know I haven't because can you send me one I try to think the positive how would people go and buy it before they even ask a question oh yeah I like that I'm gonna ask this question right now I'm gonna make sure I got my ass covered because I know it's like shaming into this purchase boom it's hilarious I do you know he'll listen to this later on and I think we did get a chance to say it too but since he is a coach um rarely ever am I encouraging any of my clients to train this way never because everybody who hires you I shouldn't say every most everybody who will ever hire you has a very specific goal that they're trying to obtain it's I need to lose 30 pounds I want to build 10 pounds of muscle I want to increase my bench press I want to increase my and when you have very specific goals and you're a coach my job is to try and get you there the the fastest healthiest best way possible and to intuitively train and eat is not the way to do that and so if you were a coach um you know this is like the ultimate destination for a client eventually to get to when they're beyond you but when they hire you I'm never going like oh yeah we're gonna go ahead and intuitively train or intuitively eat right now why we try and hit these goals look I'm gonna make it even more clear the vast majority of people who also happen to be vast majority unhealthy and overweight or obese the vast majority of people intuitively eat and intuitively exercise yeah the problem is not that they're intuitively exercising and intuitively eating it's that their intuition their compass is all they don't have a good intuition so they are listening to the voice but the voice is not the voice that you do this is leading them astray the pride so you need to train that voice and become connected to it before you can move to something like this otherwise your intuition will literally tell you to not move and eat garbage in which case we know for a fact that that's the wrong thing to do look if you like mine pump head over to mine pump free dot com and check out our guides we have free guides that can help you with fitness health that lost muscle building much more you can also find all of us on social media justin is on instagram at mine pump justin you can find me on instagram at mine pump de stefano and you can find adam on mine pump excuse me on instagram at mine pump adam today we're going to teach you everything you need to know to build a strong well developed chest when I think of weak points and in areas that I struggled with developing for a really long time chest was up there with the yeah it was for me it was for me for sure I got more caught up in the weight I could lift versus how I was developing my body I think it's one of the most challenging muscles to develop for most people because the form and technique