Alright, look, this is a special announcement, it's true, the aliens are coming, it has been confirmed. If you appear at foreign drones, it is an urgent national security problem, if it is something else, it is an issue for science. UFOs are real, aliens are coming, so why am I saying this? Here's why. When they come here, it's almost likely, 100% likely, that they will eat the fat ones first. Get fit, survive the alien invasion. That was a real ad. Stop, stop. When I waste our time talking about calories and build a muscle, what are we even doing? The aliens are here, you guys.  Bro, hands down. Why are you walking around? The best 24-hour fitness billboard slash ad ever done in the fitness space. A lot of people don't know that, they put up an ad, it's old. 98, 99, and it said when they come, they eat the fat ones first, and they got protested. Huge controversy. No, I mean, look, it was hilarious. Look, all serious, just be serious about this now. They're probably not real because now the government says they're real, Justin. Thank you. Okay, so listen, over our little vacation, the little mini vacation that we all took, my friends were obviously talking about this.  I was like, I don't need to think about this anymore. They do enough reading and digging for me. And like, really, really, this is crazy news, all this stuff like that. And I'm like, listen, now that the government is admitting it and sharing it, I'm more skeptical about what we're not seeing. Exactly. That's how I feel. Thank you. Oh, this is so convenient right now. Too convenient. What else is really going on that all said, we're going to start talking about this right now? They only have so many buttons, you guys. Okay. They've literally gone through every one of the buttons like bio weapons, you know, you name it, dude, everything they've already done. Yeah, the killer wasps. That didn't work. What else is going to scare us? Monkey pox didn't work. Super volcano was my thought maybe, but aliens, they decided to go that route. Well, so. Okay, so I actually thought you two would actually be all on this. So it's kind of interesting you went this route because I thought that's, I was going to be the turd in the punch bowl. No, you know why? Because, okay, think about it logically. If this was real, if they've been visiting us and we know about this and the military has access to this and this is crazy technology and all this stuff. And this is huge threat. Let's say it's real. A, why would they tell us? Why would they tell us? They would never tell us. So if it was real, we wouldn't know. So the fact that they're telling us tells me that there's another reason why it makes no sense as to why they would even. My speculation is this whole push for the climate changes. It's not alarming people as much as they'd hoped.  And you should really, you know, consider not going to work and driving your car anymore. It's leaking over to our galaxy. Yeah. The fumes are heading out into space. We're coming. We're going to see a translation like that. It's going to be like a trick, like some weird beeping noise. This is what they're trying to tell us. To put things to perspective, they still keep the file on JFK sealed. The assassination file, they literally, so many attempts have been put out to like release it. Let us know what's going on. And they again said no, it will compromise national security. We can't let this out. This is how many decades after and they're going to tell us that, oh yeah, we know about UFOs and non-human entities. By the way, a non-human entity could also be a dog or a monkey or an animal that we put up in a space and then we recovered. So they could also play games with words and stuff. But I don't, I don't. Interesting. I thought you guys would be hook, line and sinker in this. No. Plus the mind of a conspiracy theorist is always the opposite anyway. Yes. Isn't that the truth? You know what I'm saying? We just question power all the time because it's a big, it's a big, if people, everybody gets on board with this, like think about how easily they'll be able to manipulate people to do whatever, like influence people in a certain direction and, you know, come in with like new policies and regulations. And, you know, so I guess my conspiracy is always like where, where are they going to use this information? Like what, what is this? Why is this like coming out now? So when it was withheld for so long and there was so much speculation long time ago and people like made careers out of trying to disclose all of this like X file information. Yeah, I don't buy, I didn't buy any of it. I watched, I watched the whole thing and it's like they say a whole bunch of nothing. Yeah, you know, so there's like literally nothing like real clear. Dude, plus we have drones now that can project images in the sky. I don't think they're going to be able to use that to create like spaceships and things that are scary. Have you ever read about, have you, you know Project Bluebeam, have you ever read that? No. So apparently it was this like, this plan that was like somebody leaked and what they were going to do is fake an alien invasion and then project into the sky like religious figures and try to create a new world religion to organize the world around this united mission and then they could do like a worldwide digital currency and the whole deal. And that's an old deck came out in the 70s. I think if I'm not mistaken when that was first. Really? Yeah. Yeah. Oh, that's funny. I know, right? Project Bluebeam. I didn't even know that was it. Look it up. Not Project Blueball. That's a different one. Project Bluebeam. Anyway, I am more, so, okay, since we went down this conspiracy hole, right? Which a small percentage of our audience enjoys. I am more fascinated with or curious about the, how convenient it is for Hollywood to be on strike when the, you know, sound of freedom.  Kind of weird to me. I can't watch that movie, by the way. I read about it. I can't watch it. I already lost sleep. I actually bought tickets and didn't go watch it because I just wanted to support it. I lost sleep. Oh, wow. Did you really? That's a great idea. I lost sleep over reading about it. I'll do that. Dude, yeah. I'm the same. Yeah, exactly.  So I heard one of the best parts of most powerful things. I think it's actually the ending is where I heard it's out where they just start listing all the stats. And that's the part I think that's so interesting about the, some of the outlets that were painting it as this like right wing conspiracy theory type of thing. It's like, dude, it literally is just, these are all legit facts that they post at the end of like the stats. This is a real person in there portraying his story. Well, and did you see what Tim Kennedy came out when he talked about it? And he says as powerful and as real as it's the, what he, I forget what analogy or what metaphor he used to like, it's basically like the soft version of the reality. Yeah, right. And he's like, this is an example of, you know, cases that were solved or found or that we know about. He goes, the stuff that we don't see and we don't find and stuff like that is far more worse than what you see. I can't handle it. And you just got to ask yourself, where's the motivation with trying to suppress or basically pin that to some other like, like it's queuing on or whatever else they're trying to kind of like deflect that information. Why are they trying to deflect this real information that's coming out that there's all of this sex traffic rings and it's, it's tied to very powerful people in the world. It's like, did you hear about the reporter? It was a reporter who wrote this huge article about how pizza gate, remember all those emails and stuff? Oh yeah, he ends up getting caught with child pornography. Yeah. I know. You know, I'm gonna say, and did you know in California, I think they made it not a felony. Yeah. Yeah. Till all parents and everybody else rallied and protested and then finally like they reversed that. Listen, you, it took the whole community of outrage. I think you heard a kid that should, we should, you should have the worst punishment of any crime.  You heard a child. I mean, that's the, that's the unsaid code in prison.  You're destroying. You can do anything else you come into prison for. Yeah. And be able to get along with people that way.  You get messed up. That's why I can't watch it, man. It gives me nightmares because I read about it. I've made the mistake of reading about it. And it's worse. There's stuff that happens that's so bad. I don't even want to repeat it because it literally, I couldn't sleep. Yeah. On some of the stuff that I read. But anyway, all right, I'm going to switch. I like the idea though. So I'm going to do that. I think that's because I was like, you know what? I really should go and support it. I think I'm too. I'm like torn like, oh God, I don't know if I need to see that. Like, you know, so, but I do like the idea. I've been following Tim Ballard for a long time, man. I love that he, you know, was on the frontline for all that and like putting information on. So it's been years, you know, before this movie or anything came out. Like I was aware of a lot of efforts. Disney bought it and they failed to release it. Five years it was sitting there. They bought it and then they didn't want to release it. That's so weird. I know, dude. Today's giveaway is the RGB bundle. Here's how you can win that. Leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel and turn on your notifications. If you win, we'll let you know in the comment section. Everybody else, we got a sale going on. Maps anabolic advanced. Our strongest muscle building program that we offer half off. If you're interested, click on the link at the top of the description below. All right. Here comes the rest of the show. All right. I got to switch gears to fitness here for a second. Okay. I've talked about this before and the amount of messages that I've gotten in regard to this advice that I've given a couple of times on the show. It's probably one of the most commented on like fitness tips that I've had. And it's the sound silly. So people watching listening right now, if you haven't done this, I'm telling you it's a game changer. It is the having sodium or using element or one of our partners products before and during your workouts for a better pump.   I didn't know sodium could totally do this. I remember when I was, this was long after I'd been a trainer already 10, 15 years, tried every single pump formula that was out there and finally making the connection of just water. And then water and sodium together was like, like it literally shits on any of the coolest scientific products that are out there that are on the market is literally just water loading with sodium. It will, it will blow your muscle belly. So more than any of these, which is so funny. You know what I'm saying? It's salt water, like, you know what, cheap, cheap and easy. We also, I also got a message from a woman.  It's like a whole natural based kind of low carb. I said, you need to increase your sodium, see if that helps. Anyway, I've gotten also several messages from two, it was two from women, one from a guy who had kind of these like, like headaches that would reoccur the like, dude, I added the element or sodium to my diet. My headaches are gone.  You're, you probably need to add sodium to your diet, especially if you work out, literally. I think that's the reason why it's not communicated enough because that's not the majority of people. The majority of people eat a very high processed food. They get loads of sodium in their diet already. But what the audience that we speak to are mostly people that are trying to make better choices that we continue to pitch to them of importance of avoiding processed foods and eating whole natural foods. But then you have this information that you don't hear in like everywhere else, which is you need to increase your sodium because of that. You're dramatically, there's got to be something to be said too about the person who's been on a highly processed diet, very, very high sodium diet for most of life and then all of a sudden goes to, because there's like normal levels, then there's like super high levels of high, like lots of processed foods. And then there has to be something to do with the body adapting to those new high levels and then going to an extreme.  That's actually not uncommon. And what we used to say, which I hate because we were wrong, was, oh, it's your body detox. It was sodium. If you've been listening for a long time, you heard me talk about this. And I remember the way I solved it was, this was long before we were even working with element. It was dill pickles. And it was like magic. All of a sudden I would get, like my headache would go away and stuff like that.  I eat this pickle and then all of a sudden my... So you didn't know it was sodium? Yeah, that was bad. Don't you remember we talked about this on the podcast? I know that but you didn't know it was a sodium? No, I didn't know that's, oh no, I knew once I ate the pickle. You know what I'm saying? Like that, oh, it must be my sodium. You're all pickles. It's got to be something about the pickle. Yeah, dude, I'll run into like random friends where that's like a trend right now where they're in health space, they're promoting like to eat like pickles like that. It's for the sodium. Yeah, they're not even attributed to sodium. They're trying to make it like the next goji berry. It's like, does all these like magical things for the health. By the way, I love pickles. They're delicious. Yeah, it's the sodium. It's the sodium. What else is it? I would use that to load in competing. So I told you guys I would push sodium levels up high and then when I would cut down to quote unquote low, it would be good, still a healthy range because I had pushed the sodium so high. One of the ways I do that would be adding those two large dill pickles a day was like, and when you're on a diet and you're eating all whole foods, it's nice to get like something that actually I'm eating this versus just drinking. That's right. All right. So did you guys see the new world record for an equipped bench press? Did you guys see this? I got to send this to Doug. Equipped. So equipped is like. They're able to wear the bench shirt. Yeah, so it's bench shirt. I think it's unlimited meaning. The record was around a thousand pounds before, right? Well, so I think it's unlimited meaning you could wear, you know, two bench shirts or I'm not quite sure, but did you guys see what the kind of like why I pull it up? Well, the record used to be like a thousand, right? Somewhere on there. I believe so. Yeah, I believe so. I think I think around a thousand. This is this is insane. Look at this. The number of this guy's bench presses. Oh my God. Yeah, I already see it. Yeah, you see what it is. So and I want to show you guys because let's talk about the what he's using the bench shirt and how big of a difference it's made. Oh my God. Look at this. Okay. A fourteen hundred pound bench press. Jesus Christ. Fourteen hundred pound bench press. Now he's equipped, meaning he's wearing a bench shirt and all that stuff. And you can see if you watch the video. Oh my God. How he's having to stand because the bench shirt has got his arms stuck in position. But I can even get that shirt off. Yeah. But like, okay. So how familiar are you with with guys with bench shirts and equipment? How much they can help you lift? Oh, huge. Yeah. So yeah. Okay. So how much is it going to lift from 300 pounds? Oh no. It's not that huge of a difference. No, no, it is 300 pounds or an extra pounds. Oh, but we're in a bench shirt. Do you know that some lifters? I knew it was like probably. Do you know that sometimes I was like 50 to 100. No. No, not much. Yeah. When they wear these crazy ones where it's unlimited, do you know that some of these guys will get under the bar at a bench, wearing a bench shirt for the first time and can't get the bar to their chest? Well, he didn't get it to his chest right there. He did. No, he didn't. He just watched the video. No, no, he touched his chest. No, he didn't. He did not touch it. Was that an official lift? Well, I mean, he didn't touch his chest. I just watched it. Oh, is this just a fun lift? Yes, bro. Watch. He drops it down and it does not get all the way to his chest. Watch the bar. I was watching it while you were talking. I think he barely touches it. No, no, no. Watch, watch, watch, watch. He's built to bench me. Yeah, I know. No touch, no touch. There's just certain guys as you know. I just watched it. Hold on, hold on. Their arms are just this long. Doug has the best view. Watch real closely. Like a big barrel. It does not get to his chest. It gets close. No, I think he touches, dude. There we go. Down. Watch. Let's see.  Watch, watch, watch, watch. Doesn't touch, doesn't touch, doesn't touch, doesn't touch. Is that touching right there? Never touched. No. There's a gap. That looks like a gap. It is. I just watched it. Oh, well, that doesn't count. But I mean, that highlights your point, though, that it was probably so tight that was as far down as it was going to go. Yeah, I think you're looking at it. But even if it added 400 pounds, 500 pounds, holy cow.  I've read articles with some of these guys where they lift just in just ungodly weight and they describe what it feels like. And they say it feels like your bones want to break. Yeah. Like where you're holding the weight and you feel like your bones are bending from just the weight that's on. Isn't that crazy? Right. That is insane. Any potential weakness. I mean, that could be super disastrous. But I do want to say this. When you look at Schwirl Champion bench pressers, okay? Just to kind of highlight how less of a functional exercise of bench presses over a squad of deadlifts. Yeah. Look at the kind of leverage that produces that weight in the sense of how the guy's built. Yeah, yeah. I mean, look. Big barrel chest like that. He's not much you could do about bench. Yeah. That's what you do all day long. That's about it. Is he just here bench press, you know? Throw a baseball. Yeah, you know, you can't do much. Yeah, it's not fun. On that on that path. There was an article that was written on strength training for hypertrophy versus straight was actually a meta analysis on strength training for strength versus strength training for hypertrophy. So the title is a systematic review. It's resistance training prescription for muscle strength and hypertrophy. And it's to try to see what the difference is. How do you strength train for strength versus how do you strength train for hypertrophy? And what are the, what's the main factor that decides whether or not you get more strength versus more hypertrophy vice versa. And what they found is first off, this is the conclusion, all essentially all prescriptions, in other words, all studies with strength training, promoted strength and hypertrophy compared to no exercise done. The highest ranked prescriptions for strength involved higher loads. Okay. Whereas the highest ranked prescriptions for hypertrophy included multiple sets. So it's more about a volume for hypertrophy and more about load for strength, which kind of, you know, I mean, that makes sense. Yeah. Makes perfect. Your one rep max versus your, you know, superset body pump, you know, like type of exercises for sure. I mean, I, I even, I wish we had a way to, to measure or there's so much crossover though, right? Yeah.  So lots of, yeah, versus lifting really heavy. I avoided that for most of my, my lifting career and was this hypertrophy bodybuilder type of routine rarely ever lifted below five reps rarely ever. I mean, I used to talk to people like, why would I max out? I don't know why would I ever, like people, what's your man? I don't know what my max is. I never max out. Like it didn't do that for years. What was your line? When I, when I went with a girl, take my shirt off. Yeah. Girls ever asked me how to bench press? You know what I'm saying? Have they ever asked you that? When you take your shirt off? No. So it doesn't matter. Right. So honestly, like that was like my philosophy. Now what, what was cool about that was that I made that shift to training more strength and I could see such a dramatic shift in my, in my physique and it's a different look. You get a different look. It's a different look and a different feel for me. Um, I prefer the feel and look I get from strength training, from heavy strength training than I get from, uh, like bodybuilding style training. Uh, now it's not as, um, it's not as forgiving on my joints and all that stuff. So as I get older, I have to do less of it. Yeah. But the feel I have, I'd rather not have as much like fullness, but it makes me feel like hard, like my body feels so solid and hard. I like the way that feels versus the body. More powerful. That's just the thing. It's like, um, but it's not a sustainable. There's no way like longevity wise. No, you have to supplement with hypertrophy training and, uh, consider just like what kind of wear and tear that's going to put on the joints. This is, so it just adds up in a perfect world. So if I could go back and do it all over again, like my journey, I would have been a strength focused person early and then become bodybuilder guy afterwards, cause that would have laid the foundation. What I recognize with the, the heavy lifting and kind of to the point you're making is that even when I wasn't aired up, I, I looked muscular. My problem in my early twenties, when I was hypertrophy training all the time, I looked good, aired up in the gym. I'd have this bubbly bodybuilder kind of look. And then two hours later, I would feel like I deflate and I would look, I didn't, I wouldn't look that muscular where when I started getting stronger and lifting heavier load, right? And training more like a power lifter. I, I didn't look as bubbly and impressive in the gym, but the muscle that I did build seemed to stay on me all, it felt like it was there all day long. And I, I looked more muscular even when I wasn't aired up. So the challenge and just to be clear, the challenge with heavy strength training is not that it's heavy strength training. It's that at some point when you push your body to hitting higher and higher numbers, the risk versus reward ratio starts to become unfavorable. So like, if you're just getting started and you're 45 years old, you're 55 years old, so long as you have good form, you should focus on strength. Everybody should focus on good strength. Of course, the caveat being good form, good mobility, like appropriate. Okay. If you've been training for 10 years and you've got really good impressive lifts for someone like yourself, then it, you know, in other words, me adding 10 more pounds to my deadlift, the, the risk that I'm going to take doing that is not even close to worth any reward. You get very barely anything from it because you've already, even if I had a 50 pounds somebody led, it wouldn't have already maxed out most of your potential. It's not going to give me that much and the risk that I, that I, you know, embark on going for that pursuit is just, it's just silly. By the way, I also think that this is the case that this, you know, movement in our space makes for the, you know, oh, you don't need to do squatting and deadlifting and so on. They use those extreme examples. That's exactly. And, and, and they're coming from a place where they train that way for already decades of their life. And so it's like, oh yeah. Okay. Well, that makes sense. You know what I'm saying? You've, you've built a solid foundation on those principles, on those lifts. You've now learned as you've gotten older that, oh, the, the, now the reward isn't quite there that it was when I was 20 and first getting into this lift or lifting like this. So now it is probably more beneficial to do a lot of this, you know, unilateral work, dumbbell work, more pumping bodybuilder type routines. Like, yeah, that makes sense. Yeah, it does. And I mean, like even now with my training now, and I still look, this is, again, it's a work in progress because I love the feeling of lifting heavy. I love the challenge. It's just, uh, this is, it's an ego thing. Okay. So I totally get it. Uh, and I still struggle with it because I still like to train this way. I still like to lift heavy load, but I know that there's nagging stuff that I've probably, well, I've definitely caused that is just going to keep getting worse. Like I have like my left hip and my left ankle and I have a little shoulder stuff that pops up and it's like, okay, you know, should I keep working out this way? I wish I could train myself the way I would train someone else sometimes, but it's just, it's just, I enjoy it. But again, if you're just getting started, going to get stronger is your best bet, period. And the story, it's when you finally do get really strong that the risk, uh, you know, versus reward ratio starts to be messed up in which case, then bodybuilding. So, you know, if someone were to say, well, how are you going to train for the rest of your life, Sal? Uh, or what I, my answer would be, well, ideally it's going to look like a combination of mobility and bodybuilding with very little heavy strength. You want to build that base, that foundation of like real strength to pull from, but like to sustain that long term, you're going to have to supplement that with like these other methods, especially hypertrophy training to make cause it's less risky on the joint. What's cool though is like what I would consider moderate to light strength training today would be my heaviest in my early 20s. So that's what's great about it. So it's all, it's all relative. I'm saying, so it's like, you know, like, okay, I'm not dead lifting 500 pounds, but I'm pulling three light day of squatting is moving to 25 for me now. Well, that was like, I couldn't even max that my mid 20s. Right. So it's all relative to where, where you, from laying that foundation, like of where you're currently at, like that's low risk for me. All right. So I got, I got a statistic I wanted to show you guys. I have some stats. Okay. But this one's interesting. Mine's out of, I don't have any stats. This one's out of fitness. This is not, this is non-fitness to the other guy. You guys, we already covered what I wanted to cover the very beginning. I'm a two now. Oh, we're going to sell one. I'll see you guys later. No, no, you guys. Oh, you guys sell. Listen, this is wild. And I thought a lot about this and I came up with some of my own theories completely invented. Okay. I'd love your guys' speculation though. So here's the data. So these are two charts. Doug, I'm going to send these to you so that you can maybe put them up on the, on the screen there for everybody, but there's two charts. This is, these are the political preferences of 12th graders today versus how they were all the way back as far as 1975. Okay. So political identities, this, no, no, go back to the other one. Doug, you kind of ruined everything, but whatever. Well, you just gave us the answers. We know where this is going. Yeah. Okay. So scroll. Doug, go to the first picture that I sent.  Now, scroll. That was it. Okay. So look, this is the political identities of 12th grade boys. Now, maybe if you could scroll down, Doug, so they could see the years. Yeah, what is that? Okay. So 1975 all the way on the left and then right around 2016 ish, this huge, insane split that we've never seen before, or we haven't seen since this graph was, you know, this is, this is now, wow, interesting 12th grade boys, grade boys, radically shifted to becoming far more conservative and far less liberal. Yeah. So image, so you're looking at now, what this obviously isn't showing is that a majority of boys are somewhere in the middle, but the ones that identify liberal and conservative, huge drop. And now it's almost, it's down to like 12% identify as liberal, and it's as high as what is that 23, 20, 23 ish percent, 24% that identify as conservative. So 12th grade boys today, where's the benefit for boys to identify? Well, I mean, I actually don't think this is surprising at all. Not yet, not yet. Okay. Yeah. Not yet, because now I'm going to show you the next graph. Okay. The next one is 12th grade girls. They had an equally impressive split in the opposite direction. Of course. I think this is all explainable. Girls, identifying as conservative went down, didn't go down massively where they've been historically, but becoming liberal or identifying as liberal exploded for 12th grade girls. So 12th grade girls went through the roof of becoming more liberal and 12th grade boys went in the opposite direction. The messaging from both parties completely oppositely appeals to the different gender. So now, well, so, okay, so let's talk about that. So when I look at the messaging towards kids, it all is liberal. There's very little conservative messaging towards kids. Yeah. It's all liberal. And I think boys are more likely to push back. I don't think it's more likely, guys are more likely to push back as much as it is that messaging resonates more with women than it resonates with men. Yeah. It's about being sensitive. It's about, it's like it just, it isn't about conquering, winning. Like it's not about that. It's about everybody wins. And we should, we should all love each other and be more. That doesn't resonate with boys. More, more feminine energy is coming from the messaging. And so, and of course, so, of course, a lot of women are going to be like, yeah, I like that. Yeah. I like the sounds. And some guys will be like, oh, I don't know. That sounds kind of weak. Well, that's my, I was thinking about it. So that's part of it that I was thinking. The other part of it is a lot of the messaging, especially since this started, which was right around 2015, 2016. That's when it started to become this whole like being masculine as toxic. Patriarchy is evil. Patriarchy is, you know, the man or the reason why we have all these problems. That, you know, men are bad, this and stuff. And, and that has made boys go in the opposite direction. Of course.  Yeah. Now, now, what does this mean for like dating? Really? Yeah. You're like, what's going to happen? You know what's going to happen? Well, I got a lot of dudes that are going to lie. The positive part. Yeah. That's what's going to happen. A lot of cuttlefish out there. Coming in. I mean, the positive part though, you still said that probably a majority still would identify in the middle. So this is really the only extreme. We're looking at the extreme ends here. So most people are going to probably be fine with dating because I think most people would are more in the middle. And although there are some people that are like, I would never date this opposite political view. Now, here's my other, the other thing. And although this didn't really happen in 2016, because that's when we see this huge divergence, but kids are just more aware of political shit now because everything's so political. Yeah. You know, when we were, when you were in high school, did you ever think about politics? Never. No, I think, I think, I think a real easy explanation is that the, that has become way more popular to kids. Like to the hearing about that stuff with social media and the messaging from the liberal side has more feminine energy around it. And the messaging around the conservative side is more masculine energy around it. Therefore, it attracts those two sexes. Some other people have, because I've been reading, this is coming out. It's making its waves, right? I've been reading people's commentary on it. And there's some other interesting things that we need to consider as well. Boys in this, now both boys and girls in this age group are rebellious. This is a rebellious stage, okay? But guys are the more, if they're going to be more rebellious against, if anyone's going to be more rebellious against what's going on, it's going to be young men. Young men are the more like kind of wild car. Whereas girls also in this age group tend to be rebellious. Everybody has, but they're more likely to conform and to kind of go along with what everybody else is doing. And this is because girls are far more sensitive to being just socially aware, social cues. It's not a bad thing, by the way. Like, you need this, right?  It's a skill, but the part of the weakness of that is you're more susceptible to like social contagions and stuff like that. Yeah. So like when you watch old rock video, like old rock concerts, you have to explain evolutionary why that was advantage. They were the girl women built the village greater. That's right. Yes. Right. Man built society. Women built the village. So it was important that you helped keep the village together and the same ideology and work together. Yeah. So it makes sense that they would be better at conforming with the group and getting everybody on the same page versus being defiant and being like, no, I'm going to be different. I don't want both need each other. Correct. And that's the real frustrating part of this whole thing. It's like, we're different, you know, like, but also we need each other. So we have to figure out how to make it work. The balance. Yeah. Because if you're to the weakness with the male side is you're not reading people. You don't care. The empathy is in there and it becomes really about, you know, conquer and create and, you know, achieve or push this goal and it becomes insensitive and all that stuff. The weakness with the the feminine side is the social contagion aspect of it. Like you ever watch like rock concerts in the past and you see the girls in the audience and they all scream and pass out and they'd all freak out together. That's social contagion. Yeah. It's literally and all of us have experienced this at a concert. You get caught up in the energy, but usually dudes aren't like passing out and freaking out. The girls that tend to. Did you watch, I was just watched the Elvis again. Great movie, by the way I was watching the plane back and they showed like the first time he did any kind of like gyration with his hip and then like these women didn't know what was happening. Like it just they just started to kind of like get a twitch and then all of a sudden like losing it and screaming and it's like like to me it's so interesting and bizarre to me. By the way. Oh, that is I don't think that's bizarre at all. I think that we were we were so collectively conservative with everything, right?  That's how. No, no, no, no, no, no, no, yes, only on that level I would see guys. I was just thinking of guys comparing to comparing to now is time. That would not be that weird and alone to all the guys in the audience would act very different. They'd be very quiet and creepy. It wouldn't be like, yeah, they would just stop talking to conversation. They'd be like, oh, and it'd be very uncomfortable. They would totally be stone cold. And I'm not saying that the guys would react the same as the girls. I'm saying that the reaction that the girls had is strong is is yeah is is is normal to that. Like because of like how out outrageous that was back then and how sexual that was. Like now that's like not sexual at all. It's like everybody dances like that is very but to that's what I agree that gave the analogy of that's like someone walking on stage and just be naked and starting to be like whoa. Like blow your mind. Yeah. By the way, by the way, I just to balance this out every men can be also susceptible to social contagions and it tends to with men look like riots and violence. And this is where you get that mob kind of mentality. So it can be in a different direction. Not a great one. This isn't this isn't the same thing, but it's somewhat similar. So there was this study conducted where it was a facial dis disfigurement. Basically, they're looking to see if there's discrimination in the workplace. Right.  They were going to go in for a job interview. Yeah. So they were supposed to write notes and see like if they noticed any kind of like actual discrimination based on like how they're perceiving like this person interviewing them and what kind of cues they were getting. Oh, can we speculate? Yeah. So wait, but I'll OK. You want to speculate before I tell you what happened? Well, don't tell me the answer. You're going to hear. I don't want to hear the answer. I want to. Well, I got to look at the last bit of information. So give us the answer. No. So they they were going they were going to go into these interviews, but they first stopped them. Oh, I need to do one last minute touch up on your makeup. And so what they did is they they did the touch up, but they actually took the scar off. So we had no scar. So they didn't know the scar was still there. Interesting. And then they had to report if they felt discriminated. Interesting. Now what do you think? Oh, that's a great OK. So I totally think that the the women acted different because they were insecure and believe they had this car in there and therefore they felt like they were being discriminated against. That's exactly true. Exactly what happened. Of course. I've never said it. Then they and it was like in excess of discrimination, like like full detail. Because you're looking for it or you think you perceive that's right. And what that also highlights to the power of just having self confidence to like, let's say you did have a scar, but you're confident.  I own it. Right. I am who I am. Or or how about in the reverse? The victim mentality that often gets promoted. Well, that's what that is. That highlights that.  How powerful is that? Now every encounter, every encounter, all of society, every commercial, every advertisement is, oh my God, they're it's against me. It's because of this. It's because of who I am or what I worship or who I have sex with or whatever now becomes that just goes to show you, you know, when you have this perception, you see what you want to see, essentially, or you perceive things in a different way. I mean, it's the power of the mind. I mean, that's that I've talked about the book, how emotions are made. It gets into that. I think that's a really powerful thing for people to understand that we all are susceptible to that. If you've seen something and you as a pattern in your life, it's very hard whether it's going to break. Yeah, it's hard to break that pattern. It's it's a it's the default pattern in your brain. And so, you know, to catch yourself in those moments and be like, is this logical? Just because I've seen that three out of four times, does that mean that's for sure what's going on here? That's why I think, you know, it's just it's so frustrating is if you see the same messaging continuously, and it's like, we haven't tried the opposite approach. You know, to me, it's just like if we're just going to keep messaging all the wrong and all the the negative, like that's literally all we're going to see and we're going to stay here. Yeah, I would say, remember, who's that speaker? I can't remember his name. He was he horribly disfigured from a fire when he was a kid. Oh, John. I forgot his name. Shout out to Leary. Yeah.  He lost his fingers. He's going to learn how to play a piano.  So what? You have this issue, you got to move forward and it transformed him.  You know, the kid was covered in burns. But that would have that would have made things. Well, that's what makes that story so powerful. If there was anybody who would get a pass for acting that way, right? Exactly. Being a victim. Exactly. Someone like that. But because they chose the opposite path and look how much that ended up. Along those lines, I saw this on social media. This woman is, by the way, I know social media amplifies crazy stuff precisely because it's crazy. So I'm starting to starting to kind of realize this is not like perhaps as big of a deal. It's not reality. Yeah, but anyway, this is this woman and she's obese and she says, obese people aren't fat. They're bodybuilders. Oh, I saw that clip that's going viral. Just like bodybuilders. I saw it. They should be celebrated the same way because they're building their bodies. Technically, she's correct. Here's why she then she went on to say why why they're not why they're not celebrated. It's because we're fat phobic and so on. No, no, no. Here's why. Here's why it's easy to get fat. OK, it's hard to get muscular. That's all doesn't take like hard work. I don't look at it like so, you know, nobody looks at someone's obese like, man, you really put in you put in some hard work to get like that. That's impressive. Everyone's like, yeah, you didn't do anything. That's why it's that way. So I totally think stuff like that, that goes viral just because it's outlandish. I don't think that's how most people I think it's so ridiculous. I have some stats and numbers for you. I've been wanting we've been on vacation and so we haven't had a chance to talk and we'll just do it on air because we haven't done an offer. I have been curious, Sal, especially you, because I know you're more into the economy stuff. What you think about, one, the Fed raising the rates. To like your thoughts on what's happening currently in the housing market and where we're going, stuff like that. And then I'll read you guys some stats. So what are your thoughts? They're saying economy still do it looks like it's recovering. It's doing great. Let's raise rates a little bit. But I keep reading about layoffs. I keep hearing about companies that are kind of going bankrupt and stuff like that. So I don't know if this is spin. It feels kind of like spending me housing markets. It's interesting because the last time I looked, it was a sizable percentage of people who own their homes and they had such low interest rates. Oh, so I have those stats for you. Okay, it makes no sense for them to. So this is the part that's real. This is what's- We're not gonna leave, basically. This is what's propping the housing market up right now. So we've been in a housing shortage for like a decade now. And this last year still is like that. So most places are, you know, 50% less than what they normally have. And so you just supply and demand, basically that we don't have a lot of supply. Therefore the low supply is still keeping the housing market afloat because there is still, even though it's a small demand, with that small of a supply, it's keeping the house prices propped up. Now, granted, there have been areas where we've seen a dip. We've seen a dip out in the truckie place. I think we lost 20% in the last year, year and a half on that property, but that property gained 150% in the previous. So it's still way, way above where it was, right?  And the stats that you're alluding to is why we are not gonna see this big crash.  Yeah, in addition to the inability to buy and stuff like that, it's like there's a lower demand. And in addition to that, we have a huge amount of supply. Boom, prices crash. And so then you see a huge crash like that. And so listen to this stat, I think it's really crazy. So right now, like you- Was it like 61%? We're gonna see- Dude, it's crazy in that. Okay, so if you were to go buy right now on a 30 year fix with good credit, you're looking at like 7.5% interest. That's what the interest rates are with good, really good credit, right? So right now they're 92% of Americans have a mortgage below 6%, 92%, below 6%. 61% are below 4%. That's the percent, that's the number. That's 3.0 something. We may never see that again. I don't think- Why would they sell their house? Yeah, why would you? If they sell, they can sell their house, go buy one for cheaper, pay the higher interest rate and have a higher mortgage. Yeah. That's why nobody's leaving. It's not gonna happen. And then 23% have a mortgage below 3%. Yeah. So it's like- You should show the numbers, Adam, on like a mortgage, like a $500,000 mortgage. Do you have a calculator, a mortgage calculator? I don't have one on me. Oh, I think I might have one. I could probably give you an estimate on what you're asking. I think I have one here that we could- But what do you, are you wanting to compare, like if somebody had a $500,000 house- So $500,000, I'm gonna try this. And then go to upgrade their house and then get into a different loan, is that what you're saying? Yeah, yeah, yeah. Yeah, I know, you would, it's- So $500,000, let's see, $500,000 loan, 30 year at 7.5%, right? That means your monthly payment is gonna be 34, almost $3,500, okay? So that's not including taxes, that's just your mortgage. A $400,000 loan, so $100,000 difference, what did it say was most people were at? Below what? Below 4%? No, below 6%. Or below 6% friends. So what would you do? Say 5%. 5%, okay? $400,000, sorry, I gotta make it more, $600,000, $100,000 difference. A $600,000 home, $100,000 more at a 5% interest rate for 30 years, monthly payment $3,200. So why would you leave by another house? The only people that are potentially leaving right now are people that have been in their home for 20, 30 years and they're downsizing because their family's all moved out of it and so they sell their $3,000,000 mansion and they downsize into a nice million dollar condo.   So that's gonna keep it up. So the question becomes, do we move it back? And of course every realtor likes to say this, right? So a lot of realtor's gonna be like, oh, they're just gonna peek out and then it's gonna slow down things and then when we correct, then we're gonna start seeing interest rates drop back down. Now, why would they say that? Because it encourages people to buy houses at 7.5% anticipating that the rates will go down so they can find- And the refinance. So that's exactly what like realtor's are pitching right now but it's a really interesting time in real estate. I really, so the 40-year mortgage is being pitched like crazy now too. So that's like a big push is to move into the 40-year mortgage.  I actually, yeah, so I don't, I really think this is, okay, the what was, what's the famous saying that was said at the one, which we'll call it meeting with a world economic forum. Yeah, you'll be renters. Oh, you'll own nothing and you'll be happy. And you'll be happy. Right, so I actually think that, which sounds like sounding so crazy back when we first heard it like that way, that's not gonna happen. This is the way that I think we're transitioning people. It's like they don't even realize that they're becoming lifelong renters and not- Just payment, payment, payment. Because you really don't own it.  You only own your house the property taxes, the state owns the goddamn property.  And so for 30 years, it's really not your house at all.  So it's like, we're already in that, and now this is gonna extend it 10 more years. So it's a 40 year mortgage. I think it's just moving in that transition of we're gonna become renters, whether we like it or not. So you're either gonna be in 40, 45 year loans or you just choose the rents. By the way, just to do the math, because my, so my family's here, when it comes to money that my parents grew up poor, their parents grew up dirt poor.  Like, why don't you buy a house that you live in? And I try to explain to them, it's like, listen, if I have X amount of dollars, especially here in the Bay Area, where a average house in the Bay Area or in San Jose will cost you one point two, probably 1.3. I'm talking about a normal four bedroom, three, four bedroom house, okay? I try to explain to them, I say, look, the amount of money you put down on a house like that to be able to get it, I could buy property somewhere else. I could make income on the rent because the rent will be more than the mortgage. And then I can rent here, have a house and just pay rent. And that's better use of my money. And my parents are like, well, what about the value? And this is not, I say, well, if I live in it, there's nothing I can do with it unless they sell it and move again. So it really doesn't make any sense. And then I showed my parents and said, look, there's more to it. When you make interest payments, like you have a 7.5% interest loan for 30 years on $500,000 or $600,000 or whatever, a million dollars. Bro, you pay so much more. You know how much you pay just an interest? It's like hundreds of thousands of dollars or a million dollars that is gone, that you just paid an interest. So the reality is the old way of, you buy your house that you live in and that's the way you work things out, it doesn't work out that way in a lot of areas anymore. Most areas doesn't work out that way. No, I think, and that's why I think we are moving to this, I think we're at a time in our lives. It's just going to be different. It's not going to be the same that it was in our parents' generation and that more and more people are going to see that logic and go like, why am I buying? Or buy into the messages of, oh, just put a 40 year mortgage. And so now you're just mortgaging for 40 years. And your grandkids will have it. Yeah. Yeah. So, which to me, that's even crazier because then you got 40 years from it. And at the end of that 40 years, you're going to pay 10 times the price of what that house was. So just to say it was yours, it's like. When you could have invested in other places, made income and been smart. Totally. Yeah. So, super interesting like that. I think that we're in a really pivotal time. Speaking of pivotal times. Boy, let me tell you, what a wonderful time to be alive. I think this is when you know life is getting easy. Is when competitions like this start popping up everywhere. I know Justin, you want to talk about this. I actually looked this up myself. Okay. Have you heard of hobby horse competitions? Yeah. Yes. Hobby horse competitions. Yeah. Maybe Doug, you've been wanting to bring. Maybe Doug, you can go. Hobby horse competitions. So, first of all, you've seen horse competition. Like people ride horses and then they jump over things. The horse prances.  It's the rocker. Like a rocker, right? No. Okay. So it's like a stick. Like think about. There's a horse head. I think the start of the mop. Did you do that? Yeah. It's like, there's the actual competitions. I don't know if there's a lot of dudes that do this. There's definitely a lot of girls that are out there and they're, yee-haw!  They're jumping over. They're jumping over. Yeah, just like they're on a horse. You know I blame the internet. The internet. Because you know what? There's only, in the entire world of billions of people, there's only about 500 weirdos that would want to do this, but they can all meet on the internet. Look, look, this is 2019. I love it. I love weird people, dude. The title of this is the Finnish Hobby Horse Championship. Finnish, this is not the world. Guarantee, hey, guarantee we have at least one listener that's in this. Hey, look, bro, look, look. Shot. Hey, look, that's the competition. Whoa! And they did it in slow motion to show the athleticism. Yeah, that's what in the world. You know, hey, look, there's worse things your daughter could do. Come on, let's be honest. You know? Yeah. I would you approach it if your kid was like, this is what I want to do. I'm like, do you want a real horse? They just like, pretend to feed it, you know? So is that most likely what this is? Others is like the parents that are like, hey, listen, we can't afford a horse, but we can do this for you. No. I feel like that's what this is. No, I think this is. Look, by the way, nobody's getting hurt. Okay, fine, I get it. I'm into weird stuff too sometimes. But, I mean, there's actually a fan base. I mean, look at that. There's a crowd. I think it's just, maybe we're weird. Maybe. I think it is, again, this goes back to the whole play thing, right? That four-year-old cutoff? Yeah, they missed it. I think they missed a window to play with their hobby horse, and so now they're reliving it. Oh my God, what a good point, Justin. Hey, listen, okay, by the way, what happens when these kids are playing iPads between three and five? Bro, this is like when you have a girlfriend, I don't know if this happened to you guys, whatever, growing up, and you go over to her house, and then she has literally every stuffed animal, or Disney character, all over the bed, all the posters, and you're just like, yikes! How old were you when this happened? 25. I was like 12. Okay, that's different. That's fine. I've heard stories where like, dude, you're like 20. I like my stuffed animal cut, you know? Yeah, that still happens later on. It's a little... I think this is just evidence that life has gotten so amazingly easy. You know what I mean?  That's what I think. I actually think that Justin's more spot on. I think that's a really good call on the whole, like I brought up that Jordan Peterson thing of the two to four-year-old, like, so important, because that's the age of these kids that are doing this right now. Okay, well, this is like imagination, and I love it, you know? Like go for it, but you know? But you normally grow out of it around five or six. Now, there's adult versions of this, maybe.  And he goes, well, last week you shared with me the world record with the Rubik's Cube, and he thought it was cool. I'm like, well, I mean, yeah, it is just weird. It is weird, too. But did you guys see that? There was a kid. Who did the Rubik's Cube in like three seconds or something. Two seconds. Oh, two seconds, my bad. Did you pull that up, Doug? World record Rubik's Cube. Do you watch his fingers as like, boom, solved it. Yeah. Now that, I think, is impressive. Actually, I watch, yeah, I see it again, like I watch all the weird things. Yeah, so there you go. I watch all the physicals. There's like, there's a mathematical, hand-eye coordination, real physical challenge to that.  Did you stop it? That was a high, that was a good jump. Did you see it?  I wanna see you jump that high.  Can you jump over those bars? Holding a little horse? I think I can actually. Especially you doing a knee. No, that was pretty good. Hey, if I could enter in your competition in place the first time I do it, it's not that impressive. I could dare. You gotta go in the men's division. I don't imagine the men's division. Hey, watch this. How much, how much? 3.1 second. And boom, set. No, no, no, right here. So watch, watch, watch. Oh yeah, he just practicing. Watch, they lift it. It's mixed up. You gotta look at it. He looks at it first to figure out his algorithm. And then watch. And then he's like, and he sets it down and then he goes, I think. That's how it works. It's insane. Ready? Sets it down. Go boom. Time starts. He's done. Wow. Holy. That's impressive, dude. That's crazy impressive. That is very impressive. So, okay, he obviously. There's a formula. Yeah. There is a formula to doing a Rubik's Cube. Yeah. You know? Now here's the deal. Look at the kids here versus the kids in the other one. Just as dorky. They're all weird. Yeah, they're, yeah. Yeah, but they're all weird. But this is. Okay, listen. This is my kind of waging. Okay. Way more application in real life. Really? What are you gonna do with that? Bro, the mathematics, hand-eye coordination and ability to do that. Okay, explain to me how. Let's just say it's a little more skill. That's all. No, no, no. Okay, there's obviously a formula that he has to figure out mathematically before he does that. Shit. Oh, you're kidding me right now. Really? Hold on. Hold on. You know what it is? It's that that is more our kind of weird. The other one is the kind of weird that we don't like. Let's be honest. All right, fine. If the hobby, okay, let me put it this way. If it was guys on hobby horses. Fine. But they have, but they were running into each other. Imagine those two being adults now. They walk into an interview and they have to share. Yeah, okay, you're right. I mean, yeah, you're right. Easily, easily. I can cosplay and be some weirdo. Both these people walk into any job, maybe any job you want. Say, tell us something about your special skills. Yeah, special skills. I can do a Rubik's Cube in less than four seconds right now. If you put it on the table.  You put your phone. Let me show you when I won the finish. Look at all my ribbons. You know, I'm a work. Oh, well, you know, I'm a work. Bro, I don't care what your job is. You're going to get laughed out on one of them. The other one's like, wow, really? You can do a Rubik's Cube in under four seconds. Yeah, I guess you're right. Right? Come on. I guess you're right. It's different. It's different. But hey, she did jump high, bro. That's for me. Again, hobby, hobby. So, okay, hobbies that are unique and weird and no, no shaming. There's some weird. There's some. I think there's some things that are, that are kind of funny or weird like hobbies, but still take like a skill and craft like yours.  That's kind of funny to me when I see a grown-ass man riding a razor. I see this every day on the way to work. There's like some grown-ass man riding a razor and I'm like, oh, I bought those shoes. You missed the play between two. I bought those shoes with the wheelie. Yeah, yeah. You did? I'm going to bust that shoe. Wait, you actually bought them? Yeah. They're coming. There'll be a video. Oh my God. Hey, you imagine Justin doing trick. Hold on, hold on, imagine Justin doing a trick on a razor scooter. No way. Those things hurt. You ever like hit one of those? Okay, that's just as weird and silly, but it's a skill, a craft. You get to work at it together and it's like, okay, it's someone. The hobby horse thing you just showed us right now, all joking aside, there was nothing. When we're done with this. You just put a stick between your legs. When we're done with this, I'm going to set the bar and I want you to jump over it, but you got to put your legs aside like they did. See if you can do it. I can do that. All right, we'll see about that. We're going to do a video of that, too. I'm going to give you a 180. I'll do it with a 180 in there. First try. Okay. First try. Can we all get horses made, bro? Yeah, but can you prance? Yeah. Gallop. Yeah, that's great. Well, first you guys got the horse to come up. Check out what he's got. Hello, where's everybody now? There he is. I'm going to go see everybody up a 180. Oh! Hold on. Go ahead now. Show the team here what you got. He's training for the New York Company.   I just got dug down. That's not very high, dude. Way higher. I don't know. I have a lot more respect for those girls. All right. All right. Let's change directions real quick. Doug's shaking his head. Adam, did you finally try the chocolate? I did. All right. Chocolate donuts. Chocolate donuts. Hey, was I exaggerating? No, it's good. It's good. Thank you. And more importantly, it goes down really smooth. Yeah. I told you. You never believe me because I oversell so many things. You do oversell things. You do it. Look at the supplements. I'm always like, well, that's legit. Is it not the best? It's crazy how good it tastes. What I haven't done with it and I do want to try this now is like, because I've told you before that if I do a certain amount of scoops of whey or overdue whey protein a day it will mess up my gut is I want to see if I do like two or three scoops of that if it will go down. Bro, I'll crush. I've had 100 grams of protein from it. Oh, wow. In a sitting? No, no, no, I'll do like 250 grams. I've done it before. OK. Oh my god, you give me any other protein and it's not good. Yeah. Yeah. Yeah Push that to see how that is. Oh, hey, we got to give a shout out to our good friend John Deloni Yes book dropped. Oh, yeah. Now. He this this is a must read. He sent us a copy I'm looking through it. The title of it is building a non anxious life and it's it is Absolutely invaluable like if you're if you're somebody that just kind of struggles with generally feeling uncomfortable or anxious This is me It's like it's a game changer. It's for now. I can't wait to have him on the show wasn't really in the mental health space He's doing such a good job. I love John wasn't this what his talk was kind of centered around. Yeah So and I know that hit you pretty hard, right? It just it resonates with me because that's me You know, I generally feel uncomfortable in my own skin and and it's it's this is just it's it's so powerful and so many people Deal with that so many people deal with that and don't even realize it They don't even realize it until you start taking away their their distractions and it's like, oh, I got to sit here quietly I can't do that. Well, it's because you're probably anxious. Yeah. Anyway, good stuff John Deloni And then what's his Instagram? Is it John? Is it at John Deloni? I think it is that John Deloni I think so. Let me look it up. Yeah, go out and support. I mean, that's he's by far one of one of our favorite Humans John Deloni D. E. L. O. N. E. Y. No, no e actually. Oh, so yeah, oh and why Look, you're not what you eat. You're what you digest if you're trying to eat a high protein diet If you're trying to fuel your workouts and find that you have gastro distress gas bloating Constipation tummy issues. Well, digestive enzymes can actually help. In fact, digestive enzymes are necessary to break those foods down Into usable forms like amino acids so that your muscles and body can utilize them properly Well, there's a company called mass enzymes that makes digestive enzymes for fitness minded individuals.  That's M-A-S-S Z-Y-M-E-S.com forward slash mind pump And then use the code mind pump tan for 10% off and you order. All right back to the show Our first caller is Anthony from Alberta. What's happening Anthony? How can we help you? Oh my gosh? I can't believe it's you guys Part of me was expecting a Nigerian prince I picked my question Okay All right first off. I just want to say I first started listening to you guys about five years ago or the fitness information in the last Then throughout the years I became a father of two amazing girls and now more recently I became a church going man So the amount of value I get from you guys and your stories is really something I can't express enough. Thank you Awesome, man All right, here's my question a few months ago I wanted to shed some extra love that I gained over the holidays So I adjusted my calories to two thousand a day After about three weeks. Well more like exactly three weeks. I Got to lean this I was happy with so I decided to start bulking every three weeks I added five hundred calories until I got to where I am now where I am now Which is four thousand calories and two hundred and fifty grams of protein a day I know you guys recommend about one gram of protein per pound of body weight and obviously I am in excess of that quite a bit So I was wondering if you guys think that the amount of protein I'm eating for a guy my size is too much I am 30 years old 170 pounds and five foot ten. How do you feel? Like digestion wise. How do you? Yes, I feel really good. I'm paying a lot of attention to that things like digestion and stuff like that It is definitely dependent on quality of food So obviously so sometimes I'll work out at camp or out of town My food choice is like, you know, I do the best what I can but sometimes it's just Boston pizza Where when I'm in town I can have a lot more control of what I eat and in those times My digestion is a lot better even though the protein is still the same. Where are you getting all your protein from? What is it all from like animal source or is it a lot of like whey protein? Yeah, 99% of the time it's Animal source. I think in this I've been doing 4,000 calories for about nine weeks I had one broke one time is from a protein powder But other than that it's animal source. I think you're killing it. Yeah, so so let me ask you this It's a good question Because I want to get to the root of why you're asking this in the first place What's making you ask us and this may be less for you Anthony But more for other people watching right now Okay, because you've already kind of answered it with the questions that you know Adam and Justin asked you But what made you ask this question in the first place about your protein being too high? What do you mean by that? Like what are you worried about? What was what's the driver behind that? You got a good question So the reason I ask honestly so I am like I said, I'm feeling pretty good in my opinion Everything's going really good. I this is the best I've ever been fitness wise. So everything's going great but it was mostly so one day my girlfriend walked downstairs or my wife my walk downstairs and Saw me scoop in a full container Greek yogurt into a container Into a Tupperware container and then she kind of looked at me half judging half half concerned Like do you think there's ever a possible? It's possible. You could eat too much protein And you know, maybe I got a little defensive at first and I'm like no but then I kind of Calm down thought about it. I'm like, you know what I should I should really look into that and The information that I have been looking at actually kind of does Lean towards that. I am eating too much protein, but I'm confused because I feel so good and and I want to prove my girlfriend wrong I guess Just focus on the protein and not your girlfriend So alright, so look there's there's there's like these interesting kind of fears around Eating quote-unquote too much protein and the fears tend to be something like it's gonna stress your kidneys It's not good for your body. Like there's something inherently unhealthy about protein But those are all totally unfounded now now to be quite honest What you're doing is actually quite difficult like the average person Would be it would find it very challenging to eat 250 grams of protein from whole food because it's so satiating Okay. Yeah, so I can see on the people's faces. Yeah, so whenever that's you need exactly so people listening right now Like if you're doing this from whole natural sources, you're probably not gonna be able to get to 250 I can't do this on a regular basis It's just it fills me up too much But really what you should be looking for are signs of poor digestion You know feeling lethargic is your protein crowding out other essential nutrients like sometimes People get so focused on protein that they don't eat enough healthy fats or just essential fats But otherwise you're there's nothing at all. There's zero wrong with what you're doing. I think you're killing it Yeah, you feel good. Everything's going great Especially especially since you're getting most of this through Whole Foods because you that more than likely you're not missing out on those Other macronutrients if you're getting it through Whole Foods, you know where people screw up Is they're so infatuated with the protein don't get enough fat Yeah, all they're doing is taking whey protein and like crazy to hit that kind of high target But if you're getting that through Whole Foods, you're gonna get your your mix of healthy fats with the protein So I mean if you feel good, that's the main that's the main thing now Sometimes people aren't aware.  Yeah He's an incredible shape right incredible shape and he would tell you that he feels amazing and like that But I could tell you right now, but the smell of his farts clearing up a sweet that it's like a bro That's too much protein. I mean that's so that memorable. Right. It is that memorable That that so that is why I bring that up, right?  But deep down you're you are having a little bit of digestive issues and you don't realize it because you got so much Yeah, you gotta just pay attention Attention to your digestion. Yeah Yeah, by the way, the most common thing that can happen from someone who's eating quote-unquote too much protein for their body Isn't actually the the flatulence. It's more like constipation. That's much more common.  I think you're good But you're doing okay. I'm glad you brought up this question because there's this interesting fear Around protein like it's you know, somehow bad for you and it's just and by the way It isn't and this is totally different if we're just talking to some random person who's not exercising your weight training Consistently, yeah, so you're you're putting a lot of that to work It would be totally different if you were just this person who's sitting around doing nothing and you're eating that much protein But you lifting weights. Yeah, your body's put it to work I will say this it was a huge bump in calories in a relatively short period of time and right now you're feeling lots of positive effects, I would still pay attention to how your body is responding because you may be in that initial phase of Utilizing all these calories for muscle and stuff But at some point you may it's not this isn't guaranteed But you may find that body fat starts to accumulate a little too quickly in which case you may need to cut down But other than that you're doing a great job stay the course And he's gonna stay the course because he's frozen. Oh, yeah, so I don't you I Don't think that was too fast. It's 500 every three weeks, bro. No, no, no, it's basically a hundred a day Yeah, yeah, he did five I don't know three. Oh every three weeks. He went up 500 calories Oh, so you're looking at you're looking at six weeks going from 22,000 to 4,000 Yeah, no not even more than that every three weeks. He went up five nine weeks later. Yeah, I guess you might be okay No, that's great.  I thought it was worded. I was looking yeah I thought I thought it was from two thousand four thousand you know I was I'm looking at this and I'm like dude This is exactly my reverse diet out of a show because I was ever I wouldn't quite get down to two thousand I get around 22 to 2300 for a show and then I would bring back about 500 calories every couple weeks as I was pulling back On cardio stuff and this is the most interesting part of this whole question to me is that at his body weight in his size That he can eat 250 grams of protein from Whole Foods and it just highlights the individual variants You know like not a lot of people can do that. I you literally this would be a forced feed a force feed day for me Yeah, there's no way I'd be able to maintain this because it's just so satient. It just crushed with my appetite I mean, I also think he's he's also witnessing. I mean the guys he's was a thousand a calorie day hungry for yeah He's lean. He's lifting weights pretty good. I mean his body's anabolic. Yeah His body is just primed to build right now and it's it's he's hungry So, I mean this is perfect and I'm glad you did ask him to explain himself Even though I think just and I pretty much hit the things that were the main concerns So we could get out what I think a lot of people get and that's I think the messaging There's a lot of messaging right now around like fear and you called that a long time ago that that we're going to demonize protein That protein is this bad thing now. It's just like stop it not with somebody that's that healthy That's lifting weights that feels great like no and one more thing I'll address with protein Protein does stimulate growth factors in the body And these growth factors can also stimulate cancer proliferation But that does not mean that these growth factors are pro cancer It just means that things that make your body grow If you have cancer will also feed cancer. What else is this true for everything that you eat all your nutrients So there is nothing inherently unhealthy about protein at all. In fact, it's One of the one of the healthiest things you can aim for in your diet Do you think that there is a a large portion of people though that You know not to keep hammering our poor friend craig, but They get the reason why I bring that up.  I tell you what I've done 220 230 grams of protein from Whole Foods on a consistent relatively consistent basis It takes me five meals to do so But I don't get the gastro distress is when I'm making up My protein intake with like a hundred grams of protein shakes, you know, yeah Our next caller is kitty from new jersey kitty. How can we help you guys? Thanks for taking my question. Um Yeah, like everyone always says, you know listening to you for a very long time Uh, probably like 2017 2018 ish and even though I'm not I've never done weightlifting stuff I just try and squirrel your information away in my brain um Never thought I'd actually have a question for you though. Um Let's hear it. Yeah. Well, thank you for the support. Yeah, so, um My question was I recently joined a gym and started taking the Les Mills body pump classes And I enjoy the classes, but I'm wondering if there's a way to keep taking the class But make it less about cardio in order to lift heavier weights and it's like I like group classes. That's what gets me To work out and I've never joined the gym before so just getting to a gym and doing these body pump classes is a big step for me and then background about me 52 years old never had to worry about weight um, however Um going into menopause, you know about a couple years ago. It has created a good body and body fat challenge for me um And whenever my weight goes up that seems to be like the new number it stays at um And in the past I've done yoga and pole dance classes And I never had to worry about my weight Even though I ate pretty healthy, but never had to worry about my weight stopped working out once covid hit And now i'm just trying to get back in like find the rhythm Okay, I before before uh I think it's important I answer since I probably hammered the the the classes the most and I want to Yeah, I know I want to point out something that you said though That's really important that you know, it's a it's a big step for you to be in there And the classes are so supportive and this is where there's always an exception to the rule when I'm talking to somebody, right? So I know I come down hard sometimes on class settings and I've said things like I would all class I wish that all camps or classes should be should die, right? So And and here's and here's the thing so if you were a client of mine and you said that to me Then I would encourage you to continue doing the classes And I'd probably ask you like how well do you know the instructor and could you go over to the instructor and say? Hey, I'm gonna like every other set set out so I can rest between these and that way I can push the way because there's ways for you to potentially do that, right? You're not going to follow exactly the kind of rhythm that they follow in those classes Like they kind of follow music or like a beat and it's like non-stop very fast, right?  I just want you to know that You know, I'm not trying to be disrespectful to your class or like it's not that I can't keep up with the pace It's that I really want to get strong. That's what my focus is That's how I would modify a class like that is I would force you to rest after every 12 to 15 reps I wouldn't let you do more than 12 to 15 reps And I don't I'd always be pushing you to add weight that makes 12 to 15 reps really challenging So that that would be the first part of how I would start my advice to you Then the next thing would be Let's also assess what's going on if you're if you're still not seeing results We might have to move away from a class setting because you need to do something that's more Structured like a maps anabolic program But I would at least try and modify my advice because of what you said from the very beginning of How much this is supportive and help helping you to get going in the right direction. Yeah, kitty Can I can I just say I love you right? I love that you're in there.  So I I want to ask you this. What is it? About the class that is getting you to go on a consistent basis. Is it the schedule? Is it the people that you are yet? Did you make friends there? Like let's let's isolate what it is about the class That you have found that is helping you stay consistent so I I do like a class environment um Just you know, it's a potential to meet new people where I I don't see that happening out in like the on the floor Um, where all the weights are and within the class Since like listen my my background's yoga and pole dance. I don't know I don't have the knowledge of form when it comes to lifting and within these classes They just yell out cues like, you know, I'm shoulders back or or whatever and like they show they'll them do demos on um Uncertain things and I feel like I need that because I don't I don't have that knowledge and I'm super body body aware when I'm doing yoga, but when it comes to weights it's it's I'll be lifting And like in my head I'm seeing myself like lifting with perfect form.  Um, so that's what I like about that and I also don't know what to do and I'm I would be super uncomfortable and just really intimidated to just go out on the floor and Start playing around with like the free weights or any of like any of the equipment's and It's that world is so foreign to me. This is the root for sure. This is what I thought And by the way, you are this is very common. This is extremely common Whenever, uh, I would get a you know average member that would come in especially female This is what they would feel when we would sit down and talk Um, so this is super common.  Okay, so they can't Possibly Help you with your form in any real Substantial way because of the class setting and I'm I'm speaking from someone who ran gyms and own gyms So you're not really getting the benefit necessarily from that from objective standpoint But I know I think the benefit you're getting is the it's helping you with your lack of confidence In your form and technique and you're with other people. So you don't feel alone You don't feel isolated. It is a bit scary to work out. Uh, you know in the free weight area So I totally get that So there's a couple things I can do to kind of help you with that one is we You know, we have programs.  Okay, so if this is something you want to do for the rest of your life You're going to have to tackle this at some point at some point. You're gonna have to tackle this I think you should do it now Especially because you're kind of in the middle of this you're talking about menopause and those hormones can definitely affect how the body stores body fat the best The best exercise solution for menopause is strength training like nothing Traditional traditional strength training not, you know, cardio with weights or what body pump is right like real strength training Is your absolute best approach now if this is still too scary May I suggest the hybrid approach? How many days a week are you going to the gym right now? well My first month I was going almost every single day and then I was like, whoa, wait I'm not seeing results at all. I don't feel like I'm getting stronger. Mine pump would tell me to back off So july I cut it like close to half So maybe about three days a week 15 days. I was going last month Okay, do you think you could do this? Do you feel like you could do One class a week and one 30-minute strength training session on your own a week where you watch our videos And kind of follow our cues. Do you could you do that or does that feel too much? It feels like it's not enough class time Okay, okay. It feels it feels like I mean I'm telling you right now it is but I will say this You can do two classes and one strength training session. I was gonna start with Yeah, my My goal is to get you to to slowly ease in the strength training So I don't want you to do a ton of classes because that'll impede on your recovery But you could do two classes and then one Like 30-minute strength training like on your own. I think would be okay. Do you think you could do that?  She's quite young um Gave me like a little bit of a program to do But I don't Is it good? I don't know because I've never worked with a personal trainer and we did the whole like in body Yeah Here's the here's the move here's the move for the trainer since we do have that is Use that trainer to I want we're gonna give you a program And we're gonna make the trainer take you through that and we'll do and you already said it earlier Like it's the form and technique you want to build confidence around that So we don't want her for anything else.  Like she's already got the program laid out I don't need her giving you nutritional advice like literally watch my form Tell me how I can improve and and then you know take here's here's the program I'm following the guys from mine pump, you know, and then we're gonna put you in the forum So you'll be in the forum with us so we can have so we can keep an eye on you You can give us feedback of what's going on But I'm with now program wise. I actually think that maths 15 would be a good way to ease her in Maths 15 would be great. We could even do one 30 minute session Whatever is going to make you kitty feel Because I get the fear and I get the intimidation. Okay, I totally get it I managed gyms for a long time. This was a huge hurdle for a lot of people. It's super common So you have to ease yourself in Otherwise, it's going to be you're going to be so apprehensive. You're not going to want to do anything at all And I think you understand that that's why you're saying you want to do these classes. So honestly Any approach that allows you to ease yourself in to the traditional strength training is going to be the right approach Whether it's one 30 minute session Or one strength training exercise every day or two where you're in there just for 15 minutes like with maps 15 Both options, uh, I think will be will work perfectly for you And then and then to add more is it let me ask you this is it feasible for you Financially to hire a personal trainer to train you once a week every week Or is that out of the quest because training is expensive one-on-one. So yeah, that that is a barrier for me and yeah I do work in the financial industry, but I'm one of those firms that was just taken over by another firm So we're all just kind of sitting around waiting for our jobs to be. Yeah, no worries. We can work around that We can work around that. Yeah, no worries at all. So let let me do this. I'm going to send you Maps anabolic and I'm going to send you maps 15, okay If you want to just do one 30 minute workout a week Follow maps anabolic pre-phase the pre-phase workouts will be what you'll follow Okay If you want to just do like a couple exercises most days Then maps 15 is the way to go. By the way, there's the maps 15. You can you can use a suspension trainer Which is you could do at home Okay, so that that you don't even need weights You could just use your body and a suspension trainer and you don't even need to go to the gym You could do it at home Well, what I like about maps 15 is like once you start learning the technique and you start sharpening that you just practice it It's not a workout. You're just practicing what you've just learned and so it's like laid out for you pretty simply And you'll be surprised how strong you're going to get and how Confident you're going to get as a result and we're going to put you in the form So whichever one you choose just keep us in in the loop So let us know what you start with and how you start to ease in and good or bad I would love to hear from you on your experience so that we can work through that because to salis point This is unbelievably common. You are not alone in the situation This is probably a majority of clients that I think all of us have trained and so We would we just want to slowly ease you into getting confident. This is the way to do it You know one one time a week doing a few exercises or a 30 minute workout in there You've got by the way, I don't know if you know, but the programs I mean you bring your iPhone in there and then we've got follow along videos so you can watch somebody Oh, yeah, and you and you put in your headphones you can listen to the cues and so we have every like it has a full Breakdown that you can watch and we encourage people too in the forum to video themselves Why they do exercises and post the videos and we'll critique for you So we'll let you know and the forum is really supportive that way of lots of other people that were in your exact shoes Just a year or two years before and they're now feeling confident to lift themselves So there's a great community if you like that community of supportive people that are all kind of going through it You're going to get that in there too. So you set you up and kitty I want you to pay most close attention to your strength That if you're getting stronger like if you could do more reps with good form if you could add weight Then you're probably moving in the right direction for sure You're very very likely moving in the right direction The scale can lie to us So I wouldn't worry so much about the scale unless you get these crazy fluctuations of body weight Otherwise like if you're getting stronger Everything including hormones is probably moving in the right direction. And then lastly like there's The other end of this is so awesome. I want to encourage you because Right now you're it feels like this kind of like scary thing With practice and the other end of this is like so much confidence. It's so awesome You're going to have this amazing relationship with exercise and you're going to unlock this This tremendous potential right now.  Um, and if it wasn't for you guys, I probably wouldn't even have thought about lifting weights um But I also like I'm also somewhere like I like my workouts to be fun And that's another part of like the the whole class experience sure like You know, you know, it's you know, it's fun to kitty seeing yourself get great results. Yeah, that's a lot of fun I'm telling you because I that's a it's a common thing clients would say to be too. I love the class It's so fun and then and three months later. They're frustrated because they're not seeing results anymore It's not fun anymore because you're you're not seeing the results from it When you're when you're seeing great results from you learning a new skill while also building confidence Totally watch how fucking fun that is it's it really does transform that way And a lot of the fun you're having now is just the fact that you're in there And there's a lack of anxiety and fear and that feels amazing and I understand that But I'm here to tell you that the fearings and anxiety that you feel with strength training In the weight room will go away and that is going to make things a lot different It's going to make things feel a lot better Okay, we got you we're gonna be with you we're gonna be with you along this process Okay, so make sure you get inside the forum Doug's gonna send you access to all the programs in the forum And if anybody messes with you in the gym, take a picture send it to us. We'll broadcast it on the podcast Yes, guys, thanks so much. Um, like I never thought I'd ever Like have a reason to reach out to you guys are you get me through my work days um Every day I'm working from home alone.  I appreciate that Thanks, Katie. Awesome. Thanks guys. You got it You ever want to just hug someone? Yeah virtual hug. Yeah, so I uh, I I know this helped a lot of people who are listening because uh, She's normal very calm and she's very honest. Tell me that wasn't like, uh, I don't know 60 of your clients that you had right there. Yeah You know what? I the reason why I get so it makes me so excited to hear something like this is because When I would get I know you guys are the same thing when you would get a client like this You knew that they didn't even they didn't even realize the transformation that they were about to embark on and I don't mean physically That happens as a result. But the mental and psychological uh transformation from going to where she is to A few months later walking in confident. Wow. It's like a whole new world It's a whole new world and that we have an opportunity here to create uh to really encourage someone to create a lifelong good relationship With exercise and she's got enough courage to take that first step. So pretty awesome Well, I like this question because it gave me the opportunity to explain myself with the group classes should die Comment that I've made more than once And this is a perfect example of how I would still find a way to modify that You know, it's like Yes, I the ultimate goal is for us to get move her all the way into just strength training traditional strength training by herself But I I trained so many people like this that I couldn't just rip the band-aid off I had to slowly like get build the confidence and that that's where something like this I get it, you know, I understand that because I obviously trained a lot of people like that on okay That's okay. We can still kind of use it right now This is how I want you to modify it But then the goal is to move you over in this direction and trust me once I get you there You're going to be so happy, you know our next caller is amy from florida amy. How's it going? How can we help you? Hey guys, good. How are you good? Thanks for having me so I have a question that I've not heard answered in any form yet and I've been listening for a few years So that's some here we go. So if my goal is to lose body fat and gain gain muscle What's the best way to do that if I can't include the big four compound lifts? Let's first figure out. Yeah. Why tell us why we can't do the big lifts again Yeah, so I've been weightlifting since high school In my mid 30s. I got it's power lifting. So I've been lifting for a long time and it's sort of accumulated some injuries I have a bicep tear or I had a bicep tear Two surgeries to repair that I have a slight Shoulder separation I've got sacred oleitis in my back, which is fairly new Um, and then as of a couple days ago found out I have a So Okay, by the way for clarification I'm reading your question here You competed in powerlifting at an extremely high level. You have a uh, let's see here Multiple state and national records and one world record squat What was your what was that squat number at what body weight just just for fun 341 That's awesome. Okay. So look here's the deal The reason obviously I don't need to tell you this The reason why you have hit some of these injuries or you have this accumulation of injuries is you went beyond strength training for health and mobility and fitness into extreme performance like competitive extreme performance It's just it's just a part of the game you sacrifice things like longevity and health Uh for you know for high level performance. Okay that being said here's a deal It's unlikely. It's very unlikely that you you can never or should never squat Deadlift bench press or overhead press. It's very likely that you're gonna need to do some Targeted let's say mobility and correctional exercise work And work your way into being able to do those exercises again But not train them like you did at the level that you were at. Okay. So in other words, I mean you squatted a tremendous amount of weight Like I don't even think you probably would want to work out with half that much. Don't even need to have you know Now multi planar work and unilateral work. I mean, there's there's nothing wrong with that. I mean the Honestly, you've been living in that to sagittal plane for so long. It's such a high level You know, your body could benefit so much from just moving differently and strengthening other Ranges of motion and so if that's your focus, you know, even if that's for a few years Like there's nothing wrong with like diving full on full deep in that direction I see I see map symmetry which is laid out with isometrics first Then unilateral and then a final phase of bilateral work But when you get to the final phase you go super light Super light and super light for you is like like less than 50% of what you're used to moving the barbell at Just make the weight feel heavy and then and then you move from a program like that to like a maps performance That that type of training for you Especially with your your expertise and and your ability to do good form and technique like that should be your focus Amy, you know what the challenge is going to be with you Right, this is not wanting to go heavy. Yeah, I had your strongest The challenge has nothing to do with the exercises with you. Okay squats deadlifts bench presses overhead presses Uh, when done a particular way are extremely restorative and protective on the body Okay, the challenge is not the exercises the challenge is going to be How you do the exercises and the mentality of your workouts Training at the level that you trained at it's probably You're probably even going to be unaware that you're going to push beyond where you're supposed to I will encourage you to do this. This is something that I think power lifters can benefit from tremendously When you do your lifts at your level You're so focused on leverage Uh and biomechanical advantage That you're not even thinking about do I feel this in my shoulders or my back or my chest or anything? I want you to start training follow our programs and think like a bodybuilder Do I feel this in my hamstring? Do I feel this in my delt? Do I feel this in my mid-back? Focus on muscle connection. It's going to be totally foreign to you But I think that's going to help keep you away from the kind and style of training that you know kind of caused Some of these problems in the first place map symmetry is a perfect program It's perfect for you and it sets you up for exactly that because you're not even going to worry about any of these These big compound lifts until the end of the program.  The first two weeks is all isometrics. Don't skip that I know you don't want to skip that don't skip that And just do it the way that we're saying and you're going to go you're going to get You're going to go real far. You're going to feel really good if you do it that way A good way a good piece of advice for an ex powerlifter moving in this direction And obviously knowing that you're going to have a challenge with you know reducing the weight significantly is become obsessed with the negative Become obsessed with you know Lowering the weight extremely slow in all the movements that you're doing and feeling connected and the muscles like Sal was saying like that is because powerlifters are so focused on the explosion the leverage and the technique of moving the bar Hard and fast right this way now you're you're you're shifting over to Slowing it way down feeling the muscles like sounds like literally become obsessed with the eccentric portion of the exercise Let me let me emphasize the feel the muscle part because powerlifters do go slow on the negative But they don't go slow the same way a bodybuilder would a powerlifter is going slow on the negative to maximize leverage For the lift they want to stay in the groove Whereas a bodybuilder is like can I lower the bar and feel it in my chest? Okay, so that's the big difference. Okay, so it's not just about going slow on the negative It's about feeling it in the target muscles, which is going to help you avoid Going in the direction that caused those injuries in the first place Okay, all right Yeah, I Do map map symmetry is the perfect program to get into because you're going to do exercise You've never done before so you're probably not going to you're not going to know how to judge the weight anyway So just follow that program and then follow by mass. That's a perfect recommendation Awesome. Thank you so much guys. You got it. Thanks for calling in. All right. Take care She's stronger than you Just want to point that out. She definitely is right now. Hey, you know You know at this. I mean, it's good to point that out because uh people who don't understand Strength training will often point to the extremes and say. Oh look, it's you know, so dangerous or it hurts you or whatever It's like look you When you do anything at an extremely high level you are sacrificed pressuring the hinges, you know I mean, she just went like to a level that not a lot of people can go and it's she she just went To the point where it's like, you know, your body's so strong. It's gonna Um, sort of alter, you know and put wear and tear in your joints. So that's why for me I I kind of relate to this in a little bit not that I was like a high level power lift or anything But just doing um Squats doing bench doing overhead press doing power cleans forever I vowed to never do a power clean again. Like she's at that point. She's like, oh, I'm not gonna do like I could I could tell what she's getting at. I don't want to do any of these lifts anymore. They're just breaking me Right, but she has a different relationship with it right now because she went such a high level And so I actually went for a year like away from it and just did nothing but body weight and got into Olympic rings and it was like the big the best thing I could have done to restore my joint health and in stability But uh, you know, thankfully we have a program that sort of like guides her through that process Well, I'm glad you went that way just because Another thing I was going to add hoping that she listens to this is that Even though symmetry is laid out for you to move into the bilateral stuff at the end There's nothing wrong with you repeating the phase before and staying You know, I'm not going there If you and because Justin you said something that I was my concern is that she knows herself better than we know her And she knows that when she does the squat overhead these big lifts that she keeps getting her Because she her tendency is to push the weight and she's gonna feel like she's not doing anything Especially if she starts to feel good Right So if you listen to this, Amy and you do know that you will have this tendency to keep wanting to put weight on The bar because you know you can because you were so much you're so strong There is nothing wrong with you actually not doing those lifts and repeating the phase before and staying in a lot Of performance is mostly unilateral stuff If it's not you can change out your squats for bulgarian split stance or lunges or step ups So you know how to do that because your advanced lift or just supplement some of those Exercises if you know That you have a tendency to do that and there is nothing wrong with someone at her level Just ignoring those lifts for a year until you've got to a place where you know you won't do that Our next caller is Giannis from Greece Giannis, how's it going man? How can we help you? Hey guys First of all, thank you very much for having me. I'm very grateful for all the content that you that you produce It's been really helpful to me especially because since I'm in the beginning of my journey Um, yeah, so I have two questions for you tonight today. I want really the nutrition and Another one more about workout tips if you if I could say, yeah, let's do it. All right, man So if it's fine, I would rather read the question that I wrote So, yeah, I assume I hit the one gram of protein per pound of per pound of body weight While in a cat would there be any benefit in terms of muscle building or at least muscle preservation by consuming more calories and increasing the deficit through additional Loan testing the cardio sets as walking For example, is there any difference between eating 25 calories and burning 500 for from activity Compared to eating 3000 and burning a thousand I'm asking that question because I've heard you advice many times still listeners to cut on a higher calorie index By first reverse dieting. So I guess it's kind of similar No, it's good question. Okay. So Giannis, I'm gonna rephrase this a great question for someone listening. It's like, okay I'm at a certain amount of calories. My protein intake is good Would I get better results if I increase my calories and then burn those off through additional activity? Okay, so that's kind of what you're asking It all depends on your total activity And recovery if you're relatively sedentary Then the increased calories and increased activities probably can help it'll just be better for your health If you're already really active Um, and you're kind of pushing the limit with your training Then increasing calories and increasing activity might actually backfire. Yeah, it depends on your recovery a lot.  I mean I play basketball twice a week. I also cycle So I was I was thinking mostly about walking because I've heard many times talking about walking that it's like this harmless kind of activity or Did I you're fine? Yeah, that's wrong. Yeah, you're fine. Janice. All right. Yeah I would I think you're you don't need to add calories and add activity. You're doing plenty of activity Um, but I would actually play with adding calories anyway with your activity and what you're doing Uh, how many calories you're eating right now on a daily basis? I mean I I try to increase it. I I've been like Trying to be more serious about fitness and dieting from for a year now. So in the beginning I did a very A deep cut if I could say 1800 But now I've been to 2500 Um on a cut I've started to increase it also to 3500 and see if I will gain any weight again very slowly Some some some kilograms like a half a kilogram in two weeks With 3500 so I guess that's good. Giannis. Yeah, that means you're low on yeah increase your calories Go up to at least 3000 or not 3500 and and then keep everything the same. You'll see more muscle gains and strain gains. Yeah All right, awesome. Thanks. Yeah, no problem. And then you had another question with exercise Yeah, uh, yeah the other question is more about exercise. So Um As many people I guess I don't really enjoy going to the gym, which is Next to my home, especially during razzar, which is most convenient for me Um, and actually I found that I I I'd much rather work out with bands at home um On the other hand, there is a gym in my workplace where I can do free weight stuff really, um Once awake, um, do you think it would be worthwhile to go to the gym? Uh, once a week for free weight a full body and do two extra full body works out workouts at home with bands Or should I stick with the bands only home workouts? Oh, I would be great to go to the gym one day a week for like doing You'll get better results. Oh, yeah Yeah, the combination of two those would be awesome. Yeah, that's a great combination I would I would run like a maps anabolic workout So pick one of the maps anabolic if you don't have that we can send that to you So I'd run one of the days at the full body of the gym and then the other two days like a bands routine And I think that's great. Yeah, and with the bump in calories You're gonna see some strength and muscle gains for sure so instead of I'm not sure about maps anabolic is it like a one day per week or three days Maps anabolic gives you two workouts you can do a week You can choose to repeat one of the workouts to go three days a week But if you're only going to the gym one day a week Pick one of the workouts do that workout at the gym and then the other two with your band workouts that you do at home And you're fine. Yeah, it's full body. So that's that's why we we can do that like one day a week and we can cover it I think you're gonna get phenomenal results doing that by the way. Yeah, you'll do exactly Okay, awesome. Thanks. That's a real nice and sure. Yeah, you got it man. Thanks for calling in appreciate it Thanks. Thank you. See you You know the the Greeks and the Italians are very closely related one of my favorites going that just it's hilarious I have a lot of greek friends.  They all came for them first Italians want to take the credit for all this stuff. I down they're like no, no, no Wars that happened thousands of years ago. Yes.  No, no, no, no, no, we invented My buddy Spiro and I used to go back and forth and he would be at the best philosophy the greeks invented this And I'm like the greeks didn't invent sex. We just invented it with women That's for you Spiro No, you know, so I mean great questions. It's interesting is his cat. I mean bro He ate 3,500 gained a half a kilo in two weeks. Yeah, that's a no He's gonna build muscle. That's a quick indicator.  Yeah, if you're not doing even, you know, 6,000 steps a day You better get out there at least do that, right? That'll be for health reasons But I always liked manipulating my my nutrients my calories Before I ever played with more activity And the reason why that is because I it's would be more whenever I because any anytime you're on a diet We're on a we're on a a a mission to change body composition, right? You're trying to get leaner or you're trying to build more muscle And so I want to do that with as little activity as I possibly can that way It's more sustainable when I get there because when I get to that goal of okay. Oh great. I'm shredded But if I did that through seven days a week two hours in the gym The likelihood that I'm going to maintain that first of my life is very little So I want to manipulate the nutrition and I want to use the extra activity to like maybe get me through a Hump or a plateau or that last bit Yeah, it's easier to add in a little bit of that exercise if you need it Yes, well just to add to that Imagine if when you were controlling your calories you could eat something that was 500 calories and it could mysteriously turn into 300 calories or 800 calories. How hard would that be to control? This is how your metabolism works when you try to manipulate your calorie burn through activity You may burn an extra 500 calories through activity today, but doing the exact same activity Over the next few weeks. It's all of a sudden your body doesn't work like cleanly. No your body changes How many calories it burns and uses and so it's a very hard metric to be Accurate with with calories. I mean, you know, if I got three, you know If I have 300 grams of protein, you know, or or 300 grams of carbs or whatever Like I know what the calories are it's not going to mysteriously change or adapt as I consume it But my metabolism can so that's really just support what you said And to add even more to that is that what makes that so great is when you don't add all that activity And you've learned to manage wherever your body composition is through calories Then let's say you got and this is how I live today this day, right? This is how I manage my my my diet and my body composition today And then I have something that's coming up and say two or three weeks I can ramp up the activity my body responds right away because it's it's novel Because I wasn't doing it every single day just to have that that that physique or that body fat percentage And so then it allows me to introduce something like that for a short period of time To like really lean out and boy the body responds because it's not something you're already adapted to perfect Look, if you love the show go to mind pump free.com check out our guides We have fitness guides for everybody. You can also find all of us on social media Justin is on instagram at mind pump Justin. I'm on instagram at mind pump de stefano And adam is on instagram at mind pump adam