Beauty of part of the beauty of strength training, you know, I, I opened by saying one or two days a week is it's, it's so adaptation focused that if the average person, and this is how I train people, the back half of my career, my goal was to get someone to do strength training once or twice a week. And it was phenomenal with the results that they got because you send the signal.  You're not going to get super shredded doing this, but you're going to get pretty fit. You're going to have good strength. You're going to maintain some good mobility. And you do that over the years, and you see great results. Those four things that I said, eventually that became, that was my structure. And that's how I got people to, to, to get good results forever. Yeah. That's how you stay consistently. Yes. And then you could always turn it up a notch if you want to look like a bodybuilder. I mean, cause if you, if you stay consistent with that, you're never that far out from that. No. You know, you're not that far out from four weeks of like hardcore dieting and training to get yourself to look a certain way. If that's what you want to do at that time. And I did versus letting it swing from left to right so hard. And when you decide, Oh, I'm going to turn it up. I'm going to get shredded this summer. And it's like, Oh man, I did all this damage for the last three months. I'm going to spend the next six months trying to get back in shape because I've let myself go so far. All right. Today's free program maps power lift. This is the powerlifting specific maps program. I want to get better at the bench press, the dead lift and the squat. Well, that's maps power lift. And we're going to give it away for free, but you got to do the following, leave a comment in the first 24 hours that we drop this episode, subscribe to this channel and turn on notifications. The notifications part very important. Do all those things. If we like your comment, we'll notify you. You'll get free access to maps power lift. Also, we're running a sale this month. We have a workout program bundle that's on sale. It's the shredded summer bundle. This includes maps, aesthetic maps, hit maps prime and the intuitive nutrition guide all packaged together and discounted. We took an additional 50% off. And then if you just want to do one program, especially one that's great for the summer, try maps hit.  It's high intensity interval training done the right way. That program is 50% off. So if you're interested in either one, go to mapsfitnessproducts.com and then use the code June 50 for that discount. All right, here comes a show. Look, contrary to popular belief, being fit and healthy is actually pretty easy. Okay. There's four simple steps. You can take and you'll generally get a fit and healthy body from doing so. Number one, lift weights one to two days a week. Okay. Now you're not going to get Jack doing that, but that will have some profound effects. Number two, avoid heavily processed foods. Now you're not going to get ripped doing that, but you're also not going to get obese or overweight. Number three, aim for a high protein diet, about 0.6 to one gram of protein per pound of body weight. Great for muscle, preservation, building. It's good to help with your appetite. And the last one, very easy walk for 10 to 15 minutes after breakfast, lunch and dinner. If you did those four things, you would get a generally healthy fit body. I like that. Yeah, I like it. But I would add simple, but it's not easy to execute. Well, that's, I'm glad he said that simple is probably better, right? Because the hard part is a consistency, even with just those, but I think the challenge that happens in health and fitness in our space is that we make good the enemy of perfect, right? Didn't Voltaire say that, Doug? I think you're the one that showed me, he's the one that made it. It's attributed to him, yes. Yeah, it was Voltaire, Voltaire. Sounds like it. Yeah, yeah, Voltron. Villain from Lord of the Rings or Voltron. That was from a cartoon. No, Voltron was an awesome cartoon, by the way. Yeah, it was.  Yeah. Um, no, no, no, he said, don't make good the enemy of perfect. And we tend to do this right where because I'm not perfect, because I'm not doing, you know, five days a week in the gym and I'm not counting on my macros and I don't have my meals all prepped and I don't do all this cardio and do all that stuff that we're like, forget it. It's just, I'm not going to even try, right? But you, we learned this as coaches and trainers. It doesn't work that way. Now, fitness enthusiasts and people who are like super passionate about it, make it their job in their career, they're going to do all that perfect stuff or they're going to aim for that. But the average person, if they literally just did what I said, one to two days a week of lifting weights, walking 10 minutes after meals, eating, you know, trying to aim for protein, kind of avoiding heavily processed food.  That's relatively healthy. The way most people want to look and feel, that's what they would get. You know, this is interesting. It reminds me of when we first met Paul check and just basically even our understanding back then, this is like years ago and meeting people like at the pinnacle of their coaching. Just how like insanely simple, like just those simple things that they just drill home and communicate so much more effectively. And I feel like we've been shaving a lot of the fat off of like our message as we've been talking on the podcast quite a bit, but it's really just those simple things to focus on. You know, the other thing that I would add to that, that this is personal for my, my own personal journey that I have found is like when I fall off or when I'm inconsistent is not allowing me to go so extreme the other direction. Like for like an overcorrection. Yeah. Most of my, my fitness career, what I struggle with, I was like, I'm either on or I'm off. And when I'm off, I'm like justifying the candy, the ice cream, the, you know, over consumption, the not working out like ever. And then when I'm on, I'm on.  So I'm just, I ate earlier bad and now I'm going to keep eating bad and like just, I used to do that a lot because I had this like, and as a trainer, I did it too because I knew that I could snap out of it and get back in. And then it makes the swing so dramatic and it makes it so hard to always come back where it's like, you know, I'm just aware that this last week or so it's been, you know, I've been pretty sedentary. I haven't got a lot of walking in. I've only trained like once, you know, in the last four days. So it's like, you know, and then last night was game night, watching the Warriors and stuff like that. And so, you know, that's normally when we'd want to have pizza or a burger or eat, you know, enjoy a game.  It was nice. Yeah. But just learning to, to like have those conversations with yourself and be honest, like, well, I really haven't been putting the work in moving wise, training wise. Yeah, I can have a burger if I really wanted to right now, but I really, this is not the time to do it. That's the whole good versus perfect thing. It's like, if it's not perfect, then it's way over here. And then, and then, you know, and you make the, you make good and perfect compete against each other. And if it's not perfect, it's not worth it. It's like, you ever watch those, those like driving safety videos where they say, hey, if your car starts to swerve or your instinct is to overcorrect with the steering wheel and then you end up flipping the car when in reality you need to be much more gentle with your correction and don't create that overcorrection. That's what people do with their nutrition. It's like, oh, I'm going this way, swing the steering wheel over there and then they flip the car and everybody are like working out too. It's like, don't find any value if they only have like 20 minutes or they only have one exercise, right? Yeah, like, so therefore it's a wash. I'm not even going to attempt the workout because what benefit am I really going to get today? Look, the key was, I mean, we did this, right? When you train people long enough, eventually like, I just want to be effective, like, you know, this message isn't working. How can I have an effective message like the walk 10 minutes after breakfast, lunch and dinner? It's way, you're going to find that people are way more consistent if they do that versus do 30 minutes of cardio every day. But they both equal 30 minutes of activity, right? But one of them is, oh, after I eat, I just, I don't have to change. I don't get on a machine or I just go for a walk for 10 minutes and it's nice and I can talk with someone helps with digestion and it becomes part of my normal routine. It's all kind of the same in terms of activity, but one, you're far more likely to be consistent. Well, Justin just nailed another really big one that's changed for me, too, is I used to be that way. If I if I didn't have the time to put my full workout in, I would write off the workout completely, where now there's many times where I'll come home and I really don't feel like it. Oh, I don't have time. And I go like, well, just squat. Let's get three sets of squats real quick. Yeah. I would never do that in the past. In the past, I'd be like, that's a weak workout. That's not, I'm not going to get much benefit from that. But boy, does that make a huge difference just doing that by itself. It's amazing how that bleeds into the rest of the rest of your day and activities, activities, activity, even if it's just three sets of squats. So that's changed a lot in my careers. I've gotten older. I've allowed myself to have these days where I'm just like, OK, I didn't get a full hour workout in, but at least I did this. Yeah. I've noticed personally, it's just like if I just do something, it still stimulates my muscles, it still carries into later on when I have that opportunity, my workouts are better because I didn't have all of that in activity then that I'm almost like having to start over, start over and find that momentum. It's like I'm still keeping a little bit of that momentum. Yeah. Well, the beauty of part of the beauty of strength training, you know, I opened by saying one or two days a week is it's it's so adaptation focused that if the average person, and this is how I train people the back half of my career, my goal was to get someone to do strength training once or twice a week. And it was phenomenal with the results that they got because you send the signal.  You're not going to get super shredded doing this, but you're going to get pretty fit. You're going to have good strength. You're going to maintain some good mobility. And you do that over the years and you see great results. Those four things that I said, eventually that became that was my structure. And that's how I got people to to to get good results forever. Yeah, that's how you stay consistently fit. And then you could always turn it up a notch if you want to look like a bodybuilder. I mean, because if you if you stay consistent with that, you're never that far out from that. No, you know, you're not that far out from four weeks of like hardcore dieting and training to get yourself to look a certain way if that's what you want to do at that time. And the versus letting it swing from left to right so hard.  It's like, oh, man, I did all this damage for the last three months. I'm going to spend the next six months trying to get back in shape because I've let myself go so far the direction. You know, what's interesting, too, is I don't know if you guys ever had this where you had a client hire you who's got lots of experience working out and they just they over trained, right? They worked out a lot. And you're like, you know, it just worked out on me twice a week and there's a lot we could do with that. And there is. There's a lot you could do with just twice a week with programming.  That was Doug, by the way. Doug hired me. And he had a lot of experience working out five days a week, six days a week, body for life.  And I convinced them just to two days a week with me, hit PRs in his lifts, built more muscle. Well, that's the same thing happened to me in my mid 20s. My mid 20s, like I was this was at the peak of playing basketball, wakeboarding, snowboarding, training seven days a week. Like, and I just said, I was in a pretty hard plateau. I'd say that for a couple of years there, I'd say my physique really didn't my physique and strength really didn't progress. Just kind of hanging around that it was fit, but I couldn't I couldn't progress. I actually pulled way back on the amount of training volume I did. And then my body started to progress. That was like the first aha moment I had with with training volume and intensity understanding, like, it's a fine dance. It's not the more you do, the more results you get. And it's really hard to communicate that to people because almost everywhere else in your life doesn't work that way. The more effort you put towards something, you know, at work or what with that, the more return you typically get in it, the more I read towards something the smarter I get towards this, like, and this in with when it comes to working out and getting in shape, it's not the same way. It's different, you know, just because you put more work and effort doesn't necessarily get more results from that. Yeah, great point. So Adam, I wanted to bring something up to you because you and I are very similar in this in this regard. So I've been touring universities with my my son, right? So he's 16, he's going to turn 17 in about a month. And he's going to be a senior in high school in this next school year. So now we're looking at universities and stuff. And we went and looked at University of Nevada, by the way, phenomenal school, total hidden general idea gorgeous school. And we're going through he's already looked, you know, he looked over here, Santa Clara. We're going to go Arizona State next and check that out. But I have, you know, I didn't go to college. I don't have formal education. My understanding of that whole experience is what I see in movies. So I never really do lived in that, right? So we show up house, you know, stuff like that, right? Back to school, Rodney Dangerfield. So you know, we go there and they're giving us a tour. By the way, I can see why college is so expensive. It's like the stuff that they put in these schools. It's like, this is a resort. Like it's insane. We saw the dorms and I got a little bit of jealousy, you know, like, man, I got if I wonder what that experience golden years. Yeah, what would that experience be like? And you know, obviously I wouldn't, if I went back in time, I still wouldn't change anything because I went on the right path for myself. But part of me is like, I wonder what that would have been like, do you ever feel like that? 100% I do. And the irony of that to me is that because people have asked me before of like, I used to get asked a lot in my mid to late 20s and even early 30s a little bit, you know, will you ever go back or do you ever want to go back or doing this with that? Like, and the irony is that, you know, it's it's a higher education, right? Is what's promoted and what they're selling you. But that's not why I would want to go back here. I don't want to go back to learn. I don't feel like I missed out on that. In fact, I, you know, I think I hacked into, you know, growing and learning and reading and like how to what to pursue the things that I'm interested in. And and you can teach yourself everything that they teach you in university. There's there's books out there, especially now, yeah, especially today. I mean, especially with tools like YouTube and Google and the stuff that we didn't have when we were first going through school. But yeah, when I think about what I missed is the experience. Like I had for it. So I had a lot of friends when it was actually divided in my group. So we had there was a there was a big group of us in high school that were all really close. And 50% of us went to junior college. I was part of that group. And then 50% went off to university. So I had, you know, San Diego, San Diego State. We had Santa Barbara. We had UC Davis. We had Cal Poly. Those were most I would say a couple Chico were like where all my friends went. And so I would go visit them all the time. Like I was and I was going to junior college, which to me was like extended high school. At least that's what it felt like for me. And then we go down and we visit them. And I always be envious after I leave because we go put like if you've never been to Santa Barbara there's a place called I La Vista IV. It's popular for where the parties are at right there on DP street. I had a girlfriend that lived right on that right on the DP street. And it's insane.  You go Marty Grodd, Cal Poly. Yeah, I went to Marty Grodd, Cal Poly. I got a girlfriend that went to Cal Poly. And so I used to go down there all the time. And so there was a part of me that like I really felt like, man, I missed out on that experience of school. So I do feel that's because I mean, we're going in. First of all, they're showing us around the gym at this university. By the way, I'm open to suggestions because we're looking at different schools and you can DM the mine pump media page on Instagram if you have any good connections or suggestions. He's going to be getting into computer science or maybe media computer science. But anyway, the gym there, one of the best gyms I've ever seen in my life. And I've been I've seen a lot of gyms. They say four story gym. You have functional area with grass and sleds and tires.  Then there's like machines. Then there's I mean, the top level was an indoor track. And then there's a college gym. I'm walking through and I'm looking at my kid. And you know, he's not really into working out like I was at all. I'm looking I'm like, bro, if I had this opportunity, I would have done back flips. Then there was like a media center where you can even do a pot have a podcast room and a virtual reality. And this is all for the I'm like, this is great. And the dorms, you know, you're looking at the dorms and like, man, this would have been well that gym I reminds me of the performance one that was in Reno that we went to a long time. I don't remember the name of it was like all athletic based and it had like I think it's called Reno athletic. Oh, Reno Sport Athletic. And it's just like the buildings are just bigger because it's a little bit cheaper to, you know, expand and get that kind of square footage. But yeah, I'm sure it was like so crazy. I'm gonna ask you, Justin, because you're the only one that went and lived in. Yeah, I survived college. Yeah. Okay. So when I watch the movies, it looks like it's just fun van Wilder party, make a lot of friends. Is it like that? Or is that is obviously that's from it today. So it's all in like kind of choose your own adventure. Because I've had I've had like both, right? So I've had situations like I was at San Jose State first and I was kind of similar to Adam where I was always like going to other colleges because the atmosphere there is just not conducive to like hanging out and like party and like, you know, you know, San Jose State's not very social, a commuter school. Yeah. So but I kind of hacked that a little bit by rooming with some of my buddies that were in the Air Force, and they had like this old fraternity house that I could live there cheap. And so I just wanted to move out of my parents because I was first year as living with my parents commuting and it was totally lame. And I was always like finding myself driving all the way down to Cal Poly to meet my girlfriend and all that stuff. And then I was like, I got something about my girlfriend.  And so we had a few parties and stuff, but it wasn't like crazy. Until I moved out to I went to Chicago and then I went to Trinity, which actually I was like, I just need to get out of here. And I was super studious and was basically locked on campus because of my scholarship. So I'm like, I had the dorm, had the cafeteria, all the stuff was accounted for. And there's like, you can't have girls over like it's like very strict and like it was like very focused on academics. But I found myself then rebelling and wanting to go to like Illinois State and all these and so I had like those experiences, you know, at the other colleges like quite a few. Well, dude, these so when we looked at it was like the movies. Okay, so so here's what trips me out. I have no idea. Remember, if people might be laughing about I have no experience with this, my family, my brother and my sister graduated college, but they lived at home when they went because we couldn't afford, you know, this stuff. Yep. And nobody else went. We're all poor immigrants, right? It came from Sicily. So I have no experience. So I had no idea that so did you not do yellow shots and cake stands. Now you were working a lot. I was 19. I was managing gyms at 19. I got married to 20. So were you not? Were you not like Justin and I where you were going to friends colleges? Oh, wow. So you have zero experience. General manager because I kind of feel like I got that's why I don't have that much regret because I'm all damn near every weekend. I was either in Cal Poly, San Diego or Santa Barbara. Those I was 19 managing gyms by the time I was 22, I was married. So no, I didn't do any of that. So yeah, so I know. So anyway, I did not know. So the dorms one of the dorms we looked at is called sweet where it's a room. Then there's two rooms.   But the floor is coed.  I'm like, what? Yeah, you guys are gonna be living on a floor with guys and girls like this sounds kind of like, I don't know, is that a recipe for a disaster? Yeah, I couldn't imagine that. Oh, yeah, at that age, I would have been in that. I mean, it's so some of the schools they don't have to sit the girls and guys in the same building. But I mean, and then you have what's it called Justin, you have like a person who's like supposed to monitor the hall, the yeah, the resident RA. Yeah, the RA, right?  Right? It's kind of like, you know, you're not supposed, yeah, you're not supposed to, but it happens.  So trip off this. So as we're doing this tour, there's this little Star Wars looking vehicle driving around. It's like, maybe this big off the ground and it's got six wheels. So three on one side, three on the other, this antenna and it's like, and I'm like, what is that? Like, oh, there's an app and you can order food from any of the restaurants of the cafeteria. So anywhere on campus, and they by the way they have like legit restaurants there, you order it and the car will dry. It's autonomous. It'll drive to wherever you are on campus. So cool. Like what was I wonder if they're connected? What was the name of the company? I brought him up. It was somebody or I mean, the all in guys talked about it. Actually, it was in his book, Angel and Jason Calcatis. All right. There was a coffee company. I forgot the name of that coffee company and I haven't followed up to look to see where you do it on your app and show up and it's ready. Yeah.  And then also the wait time. The two biggest things that draw people to Starbucks, like they would out compete, it would be get your custom coffee and you get it faster and cheaper. Show up, get it. Well, Starbucks changed by making everything like push button. And so like the baristas don't really do a lot of their craftiness there anymore anyways.  Oh, I wonder if they're actually moving in that direction then. Well, everything would be, I'm sure they're especially. Well, I mean market pressures too, because the minimum wages keep going up. So that's going to make it happen even faster. I can't. I think Cafe X dog. Oh, Cafe X dog. Cafe X dog. Cafe doesn't hit yet. Yeah, that's right. Speaking of cafe, I think it'll be so cool when like DoorDash is like autonomous like that, right? Or you could just order and it'll it'll find you on your app. So you could literally be standing anywhere.  Yeah, there already working on all that. Yeah, no, I know dominoes is actually in a couple of cars going to get like hijacked and stuff. I don't see we talked about the other day, right? Like you brought it up about that one on campus, but it's like you're not going to risk stealing a five dollar sandwich and getting kicked out of your college. No, not there, but I'm talking about the real world like DoorDash and stuff. I've seen people risk way less than I mean, that's true, right? So if you're really happy, it'll happen. Yeah. Yeah, I wonder how they I wonder how they will police that maybe just make them super hard to break into. Yeah, right. Armored vehicles. They have an electric electric defense system. I saw I saw I don't know if I can find this video. So sorry if we don't have it. There was a guy that put in his car a defense. I don't remember what I think was a flashbang grenade because his car kept getting breaking it broken into. So someone breaks in. It's like and I mean, and I think he's gonna get in trouble for it. But the guy who's there in California there's a great video of this ex marine who knew that this guy was stealing his packages all the time. And then he had like an Amazon package already put one of those flash grenades in there and the guy went to get it.  Boom.  Yeah. So he flew like off the the porch. He comes over to like apologize to the old man who was like yelling at him through the the nest beaker.  And he's like walking away all like sorry. Have you seen the ones where they put the hidden like they put a camera in the package?  Yeah. Have you seen these? And you can watch the video like will people get the package home? Oh, we're gonna open and they open it and you hear the spray and then they're covering. I love any idea what the percentage of like Amazon packages that get stolen on must be. Is it really high? I don't think it's super high, but it's enough to where it depends on probably your neighborhood. But yeah. Yeah, I've you know, I don't know. I've never read anything like as far as like what the person you know, you know, it's funny. I could see and I don't know if laws allow this, right? Because we have like we have laws for the post office. So I could see the company where they would put something on your property like a lock box. And if they ever delivered anything, they'll put it in that and then nobody can get into it. Well, kind of like how Amazon Amazon does that at grocery stores and stuff, right? Yes. Residences, I don't think you're allowed to do that because I think there's laws that only the postal. I don't know. I don't know if, you know, if that's if that's a real thing. Oh, interesting. Yeah, I don't know if that would be like they have a monopoly on like mailboxes. Well, well, you can't put something in a mailbox unless it's mail. I know on a mailbox, but like why not create like a competitive mailbox for Amazon or like you're saying like what what would stop me as a homeowner of like I have a mailbox underneath that I have a lock box that Amazon the Amazon drivers. Yeah, they use a bar code or something. Yeah, yeah. What would I mean? I feel like there's laws that prevent that. You know, if there is, that is has to be the stupidest thing ever. I know, I know. Yes, you know, speaking of like so I was trying to think about how they're going to regulate this or handle this. Like I just was looking at L. I. V. This new golf league that just popped up. It's like Saudi based, like so they're backing this new league to pop up. I think Phil Mickelson's a part of it now and like some other like old names that they've basically bought to start running in this league.  And so they're literally trying to buy up like all the best players and just move them over into this this league. They just created. So they go to this league. That means they can't go and they're not competing in the PGA anymore. Right. They're just competing in this league. So think about that. Like all the legacy of whatever started with the PGA. Yeah, they're just going to jump over and like start this entirely new thing. And so Tiger actually turned it down. And he's like, there's always money out there. So this is really this is a really interesting conversation because the organizations that try to do this with the NFL. Well, you see, we've ever saw it with the UFC fighting. You haven't really seen it like wasn't there something that did with the NFL, like the XFL. Yeah, but they weren't trying to buy them. No, this is different. Yeah, they were just trying to create another option. And the interesting part about this conversation is it's extremely lucrative. And so there's huge margins in the NFL, NBA, golf and so like that. So it does present an opportunity for someone to pull like an Amazon. Right. Right. Where they take a loss for five, 10 years, you know, just to acquire all the talent. So they if they have the kind of capital to and run rate to do that and literally steal their blueprint, their blueprint. Like why not? Why can't they do it?  They didn't make a billion dollars back from that right now. So they're they're going to lose on that for at least, I don't know, three, five, maybe 10 years. You guys are way more into professional sports than I am. But because of the legacy and the heritage, I feel like this would be harder to compete with because the average fan is loyal to NFL, NBA. Right. And even though they're loyal to those organizations because of the the content that they're creating because of the professional names and athletes they have, if somebody can come in and outpay all the biggest names that you think most people it's a threat. It's a threat. 100 percent. If you so what's brilliant about this is that you're going after, OK, I don't know the numbers on this, but this is so this is really interesting, Justin. So maybe golf is one of the easier sports to do this with. They already travel, you know, around the world to do a lot of their tournaments and stuff like that. So they're playing all already international. Yeah, they're already international as as it is. There's probably a lot less players, not like by acquiring all the individuals, too. It's not. Yeah, exactly. So you could go by, let's say, 50 of the top golfers. And that's all you need to literally take over the PGA. If you took 50 of the top NBA players, you still don't have. So I'm going to play. I'm going to play devils. I have a dynamic. You don't have half of them. I'm going to play devils advocate here. I would assume that big sport organization or big, you know, sport like companies like Nike, Adidas, whatever, have deals with already have deals with places like the PGA, NBA, NFL. So going to one of these organizations may mean that you can't work with these other companies. No, no, no, no. What the deals would be what they would have is like this, like Nike would be locked up with like Nike might assign, you know, a five year deal with the NBA to do advertising on for commercials and stuff like that. The Nike has direct deals with the athletes. Deals athletes like Jordan. That's why they got most of his money was just from that direct. Would there be would there be something in those agreements that you have to play in the NBA that that you can't that they are not allowed to play in a competing organization? I'm like a non compete. And then here's the other devils advocate if I'm if I'm a politician and I'm looking at this this Saudi backed company competing with our American company, that could definitely be something that would be hard to overcome and be like, hey, they're going to destroy this American heritage. You know, NBA has been here for I don't know how long 100 years or whatever. Now we've got this other company trying to take over. Oh, come on. You think the NBA is loyal to American heritage? No, I think that they would use that. That's like an oxymoron right there. No, you're right. You're right. However, I'm talking about like they could use it that way. I don't I don't think they are at all. Obviously, look at their deals with China. Right. China was a big part of it. I mean, I think they're I think they would sell the highest bidder, you know, I'm saying I don't think there's any loyalty there whatsoever. Interesting. And so that's why I'm like, man, this is cut throat like they're just coming in and off making these offers. Yes, maybe there's some resistance right now. But how long? Well, so I mean, the reason why it hasn't happened in the past, in my opinion, is just because the amount of money it would take to actually do that. Yeah.  This is a little different because they're so established, you know, like NFL, NBA, PGA, they have long, long histories. They've been dominant for so long. I like competition. I think it's a great thing because I think it's better for everybody. But because of their heritage, like boxing, for example, is much easier to to disrupt because they had different organizations. It was about the fighters. There wasn't like this one dominant organization, League or whatever. Speaking of which, did you guys hear about Butterbean calling out Jake Paul? I did hear about that. But no. OK, if there's ever somebody I want to see fight Jake Paul, it would be Butterbean. Like it's just to me, that's just that's like the perfect because he was he's been like a troll forever. You know, in like he fought like just anybody who would step in the ring with him. And it was like this huge wrestler. Sometimes it was always like this kind of freak show thing.  But he's old now, isn't he? He's old.   But yeah, it's like he's capable apparently. And so like 58 maybe. Yeah.   The Paul brothers have definitely become extremely polarizing personalities, right? But they've grown on me. I like him. Yeah, I like him. I have a lot of respect for what I don't know if I like it, but I calculated what they're doing. Yeah. And you got to get.   I mean, a real boxer would take. OK, fair enough. But it's like they're playing the game, dude. Money game. Exactly. They're playing the money game. And I mean, he actually kind of holding his own.  You know what I'm saying? I can't get in a ring and like fight him in six months. You know what I'm saying?  I know that fire he's fought so far. Yeah.  You know, a lot of people don't know the history of Butterbean. Like this guy, he fought in what are they called tough man contests? Yeah. Tough man back in the day was regular guys getting in the ring with gloves and just hammering each other. And he dominated. Then he made that he was like he was like Jake Paul in a sense before Jake Paul. That's what I mean. Yeah. He made the leap over to to professional boxing and everybody thought he was going to get his ass kicked. He actually did OK. He did all right. Yeah. It's just that he obviously stamina and like he has to do look how old he looks, bro. He had to get his knockout punch in before he his fighting style. His fighting style was if he connected, he put you to sleep. And he could take a lot of punches. The only thing I don't like about this stuff. And so I would be interesting to hear like where he's at. Like what I get worried about is some of these guys desperate because they need money because they've you know, they spent their wealth when they were young and capable. And they now see like a quick money grab. And like that's kind of dangerous to get in the ring. This ties in, I think, to that whole like who's going to that new golf league. You know, it's like it's like they can easily pull like names that have had like significance back in the day. But in terms of like right now, like the the best of the best and the fighters, like they want they want that like pedigree. They want they want to get the accolades and all that kind of stuff along with the money. Yeah, about boxing, man. I don't know, 58. I don't think it's 58. In boxing years, that's like 120. Yeah, especially after taking a lot of punishment over time. Yeah, yeah. I don't know how healthy he is.  Why? Why do that? Oh, you're right. It might be money. It has to be.  Boxers are notoriously terrible with their money. That's historically just true. They just they're known for back in the day. They would they would make their money, then they'd open a bar and then they'd get overweight and lose their money. Well, what happened? I mean, I think that's just I mean, that's any athlete, right? I think the percentage on like young athletes that come into like millions of dollars, I think it's like 80 something percent of them end up losing it, losing all of it. I mean, there's something that was funny. Well, I was actually just thinking about this. Katrina and I were talking about money and savings and stuff like that. You know, to to to be long term, like wealthy, there it really does require a respect for money. It's hard to get a plan. It's hard to gain a respect for money when you get a windfall of it overnight. You're right.  It's a very powerful tool. And part of it is because the skills and discipline required to earn money over time, if you build it, let's say in investments or business is different than if you are a talented musician or actor or or athlete where all of a sudden it's like, boom. Well, especially when you read the statistics and stuff on what makes what's the most common themes amongst all millionaires and billionaires. And that is the ability to live significantly below their means. You know, that's the most common thing of all of them. Not they invest in the stock market. Not that they had rich parents, not that they were an entrepreneur, not that they were a big CEO. The most common theme amongst all millionaires and billionaires is that they can live significantly below their means. They've built those those habits in and that is what is like. Because the habits you may have to to be like a good athlete might not carry over to the habits and discipline that you build with money or just the skill because it's a whole different, you know, ballgame. Remember Tyson when he went bankrupt and they talked about some of the stuff he had. Like he had like pet tigers and like like just crazy amounts of money for me as a kid, the first one I remember being so big, like making news like that was MC Hammer. Oh yeah, he went bankrupt.  And so he's like trying to bring it back. But then he all of a sudden not everybody's like hanging out and like taking money. And, you know, I've seen that happen a few times. So many celebrities. The way I would do it is I would say that's fine if you want to spend a bunch of money, but give take a certain percentage that you're going to invest no matter what. And then you can blow the rest. At least that money, you know, is going to do something for you. Well, they've gotten a lot better than like you mentioned, like. Oh yeah, they have they have like courses now, right? So you come into the NFL and I think it's a week long course that you have to go through. And I forget what it's what it's called, but there's a title for I'm sure somebody will DM and tell me that's been through it. And their agents will hook them up with opportunities. Oh, yeah. And like it's a lot more financially driven. My buddy who is is a sports agent. One of the things like how the position he's been one for a long time, the thing that his position has evolved. It's like literally like he's now a social media guy and an investing guy, like a big part. Like how he coaches him on how to keep. Yeah. Like negotiating contracts is one thing, right? But that's a very small part of their job now. What makes them really competitive against other sports agents is how well can you help this guy develop his personal brand, like IE social media and stuff like that. And then how well can you help him manage his money, you know, with investing and things like that? That's what makes you like a really good sports agent today in comparison to what it was, you know, say 20 years ago. Well, they're all these are all skills you have to learn and develop over time. That's why I think if they invented a like a fitness pill and someone took it and just became like, you know, lean and whatever, they wouldn't, they would only derive anything. They would derive a fraction of the benefit that you actually get through going through the process because of those habits and behaviors that you develop. You know, speaking of that and developing skills to make more money, did you see what NCI did? I did. Super cool. I did. So what they're doing is so they did this whole course that normally you would pay a ton of money for and they're, they recorded it and now we're allowing people to watch it and learn from it for free.  It's how to capture attention online, how to grow your following, doing it the smart way, how to nurture your audience so that they start to trust you and like you. And they had to convert followers into high paying clients so that you can obviously deliver results and build a business. Um, and it's all, they're doing it for free. So it's a recording. It's all out there and you can go and I think what's, whatever, what's the site Doug that people go to for that? Yeah, it's mpbusinesscoachingchallenge.com. So M, M is a Mary P as in Paul businesscoachingchallenge.com. Yeah, that's going to be pretty interesting. Yeah. Hey, so, uh, looked up, I just read a study on, uh, testosterone replacement therapy and it was a pretty well made study. It was an 11 year study. So it was a pretty long year, long study. Okay. And they, so they took men, obviously half of them, testosterone replacement therapy, the other half, uh, not on testosterone replacement therapy. They controlled for things like diet and exercise and testosterone replacement therapy had pretty significant impacts on longevity, improved longevity across the board. You know, which is, which is great because again, remember, this is a hormone that because, uh, if abuse can be used for sports and whatever, everybody thinks it's just like dangerous hormone. Oh, no, you're going to have to help with the stigma that they were, they were leaner, better mobility, better longevity, better cognition. I mean, just across the board, better insulin, uh, you know, sensitivity, just better longevity because they went from low testosterone to optimal levels of testosterone through replacement therapy. So now when you say they controlled for, you know, diet and exercise, does that mean that, you know, because here's another thing that I would think is because you're taking testosterone, you also are more likely to have better behaviors around exercise and diet too. Right. So they controlled for that. So like, you're not even getting the, so what, what I'm my point is wasn't from the exercise and diet. Right, right. But I would make the case that there's even more benefit. Absolutely. Like with that, like, I would think that the people that were on that were also more consistent with their diet and exercise because they feel better. Absolutely. And they're more motivated because they probably saw better results. And so that's the, teasing that out is another thing, but it's like, that's another factor that you have to add that. Yeah, leave that in. Like if your testosterone levels are low and you optimize them with a good doctor, right? Who knows how to kind of measure and, and by the way, this isn't just as easy as, and I want to be clear here. I've talked about this before. It's not just take testosterone. You still want it. You want to have a doctor who knows what they're doing, how to monitor you because testosterone affects other hormones and you want to find the right balance. But anyway, if you go from low testosterone to optimal for yourself, your mood improves, your energy improves. You have more drive. You, um, you, you don't need to sleep as much or you don't feel as exhausted, which is going to lead to more activity, better motivation and drive for maybe eating healthier. So they controlled for that. Now, if you left that alone, I bet the longevity is going to be, would show up even better. Yeah. You know? Yeah. So I mean, pretty, pretty interesting stuff. By the way, they used a form of testosterone. I did not know this existed. Um, and I don't think it would matter what form of testosterone you take, um, uh, whether you do it, uh, you know, shorter acting or longer acting, but they have a form of testosterone in Europe that the, the, it lasts. I think it's, I want to say two, uh, 21 days or something like that. Oh wow. Long half-life. It's super long half-life. I didn't even know that existed. No. As far as I knew that, uh, the, uh, Ananthate or Siponate. Yes. Thank you. Ananthate is the ones that takes the, that's the longest. No, it was like one four day. Is that four or seven days? No, it might even be longer. It might be 12 weeks. What? Yeah. It might be 12 weeks. I swear to God. No way. Yeah. You know, I'm going to, I sent the, uh, Doug, I sent the, uh, the link to the, the YouTube group. Maybe you can pull it up and really? Yeah. And we'll see. And I believe it was, it's a very, very long acting. There were 800 people, by the way, um, in this, uh, particular. Sentination. Yeah. Yeah. It's, it's one blowing long. It's one shot every 12 weeks. Yeah. Doug had it up and then it disappeared right there. Yeah. Andrew and I were competing here. Uh, sorry. I didn't know he, I was casting. He was casting at the same time. So it was, it was 12 weeks. One injection every 12 weeks. Crazy, right? Wow. I, and I, what I'd love to see is is to keep the level. It does. Wow. Now here's the drawback. Why not taking that? I'd be way rather, I want to take a shot once every 12 weeks. I know. You know what the problem with that though would be is it, when you're finding the right dose, now you got it, the shot in you and that correcting it would be much harder. So I even noticed that with, because I, when I was administering it to myself, I, ananthate is what I use, which has the longer half-life. I find that my hormones are better balanced now running sypinate. Oh, with a little bit. So they have me on sypinate.  Yeah. Because if it's too much, it's like, well, okay, wait for 12 weeks for this to kind of come out of your system. And yeah, not only that too, if you go a little early. So one of the things that's hard about, I would imagine about 12 weeks. I mean, you'd have to be really good about marking your calendar because I know how many times I've been like, wait a second, was that five days ago or six days ago? I find myself doing that. Interesting.  Well, they did this study and they studied the urine of a hundred men and they found dangerous levels above what's considered safe of endocrine disrupting chemicals. Yeah. Like phthalates and other harming to everybody. Other chemicals that affect your hormonal system. And they think, according to what I read in the study, that this is why I didn't know this either over the last 40 years, sperm counts of halfed over the last four decades and they think it's these chemicals. And the problem is when we do studies on these chemicals, they study one chemical. Yeah. So they'll say, here's the safe amount for BPA. Here's a safe amount for this. But what they don't take into account is that there's 30 of these chemicals because of all these different plastics every day, all day, yeah, yeah, just get inundated with all of it. Yeah, it's just like and that's why I think it's related to, you know, this exogenous hormone like therapy. It's because we got to do something. We got to intervene at this point with all of these like disrupting chemical. By the way, and this this market has exploded. And I do want to say this when you're looking at hormone replacement therapy labs, all of them will give you the same stuff, but they all have different doctors and different types of monitoring. What you pay for is not the testosterone that's included. What you pay for is the is the staff and monitoring that makes the biggest difference. You do not what you don't want is go with a bargain one. You get your testosterone and they don't they just not as privy in terms of maximizing things. I mean, if all you're trying to do is hunt down testosterone, then sure, why not? But I mean, if you're in the if you're really trying to balance your hormones and learn like I was like, so I pay more with regenerative that I was paying with the other company. So it is a little bit more money, but I would pay double that for the what the knowledge that I'm gaining by being with ran and Dr. Todd, because the information that I can they have an answer for everything that I asked where that I was the look at everything. Yeah, the opposite when I was working with the other company was like, the doctor approved all my stuff, but I was working with like just a normal nurse that was administering it to me. And whenever I had questions, it was like, oh, I think so. Or the red flag is when you know more than they do. Yeah. And I know that I don't know that much in that area. I mean, that's an area that I there's a lot for me still to learn and that Dr. Todd ran continually to educate me on. So yeah, I mean, and for our audience, it's like if this is anything you've ever thought about, you have family or friends or yourself, like the forum is free. So not not being in there, you're missing out. Well, you can get actually, I want to I want to talk about the forum. So when you go on the forum, what you'll get is one of the doctors will talk on their weekly live and you can ask them questions. And you can also if you're a member of MP hormones.com, you can ask them, you can try asking questions directly. But what I really highly recommend if you're already getting therapy or from somewhere else or you want an eval, you go to MP hormones.com and they'll do and you can pay for this, but you'll get comprehensive blood work and analysis and whether you do work with them or not, they'll be able to break it down and tell you kind of what's going on. Yeah, but I think I have a respect for the doctors. I think I mean, I noticed the other day on there that there's a lot of there's I mean, people there's over 7000 people now on that forum. And there's a lot of people that are using other doctors medication and then they're they're trying to ask them. Yeah, then they're asking all the questions and taking up the time of the doctors in our forum to help them with theirs. And it's just like, you know, and it's there we pay for that service for them to get help and so like that. But you're really taking from the people that are investing in in those doctors and helping them out. And it's like, to me, I'm like, they don't say anything or it. Yeah, as I say, they don't say anything because they're cool like that right now. But I mean, I feel like it's overwhelming anyway. Yeah, it will. It'll get to a point where they can't help every single person in there. So be mindful of that. I just think it's I mean, to me, it's just that's like a respect thing. Like if I'm if I'm getting this incredible service from a doctor, I mean, doctor, you're paying hundreds of dollars an hour normally to have access to, especially a specialist like that. Yeah. And you're getting free access on the form like that. And then you're not even using their services kind of like, come on, dude. Speaking of what, Doug, is this episode goes up before Father's Day? Right? Yeah. Are you guys do anything for Father's Day? You had yours, right? We did mine because Jessica will be out of town. Yeah. I'm actually, I'm going to sanctuary Courtney's taking me.  Yeah, over the weekend. So I'm I'm excited about that. And just get time. And then Sunday, what will be hanging out with the kids and then doing our hike in and whatnot? So we're going to try and find a spot like pinnacles or something like that to go hit up Katrina just asked me a lot. She actually asked me last night because I guess her family, all the guys are getting together at her mom's and they normally so all the women will barbecue and cook for the guys like we do the opposite for Mother's Day. I think we're supposed to do that on Sunday. Although she was asking me, we don't have anything going on that weekend. Do you want to do something else? And I haven't decided if I want to do that or I want to kind of get away or have somebody watch Max and then have Katrina and I be able to do something. So I'm kind of torn on what I'm going to do. Well, Viori apparently expects a huge surge of people buying Father's Day gifts from who doesn't want that because of their, you know, because they're obviously they have men and women's clothing. I wonder if that's one of their better days. It is. Oh, yeah. So I was looking it up. So right now, you know what they're doing online is these like apparently dads are hard to buy gifts for. I guess this makes sense. I mean, my dad's always hard to buy gift for. Yeah, I just go get what I want. That's the thing. That's the problem. That's what it is.  So like every time I pull one up, Viori's one of the ones that they list as like, oh, core shorts or, you know, these parents are core shorts. I just had Courtney order me some of the that is like cactus green colored core short. Anyway, it was dope. I mean, they're do they're advertising in the NBA playoffs, dude. So they're Oh, my God. Yeah, they're definitely spending some bread right now. It's got to be one of the more expensive. Yeah, it's so cool to see our guy who was who they got from us from modeling our programs actually modeling on television for Viori. I think that's so cool. Yeah. Wait, wait, wait, what do you mean? Yeah, that's that's our model, dude. That's that's how they got introduced to him was. Oh, was that from our? Yeah, from our from our programs initially. It's not a loss of Antonol. He's on tonal. Also, both them, they both plucked them from from us first. I mean, he was doing work for us. We should have signed them. We just started signing people. Maybe we could have afforded it back then. We would have thought of that, but I don't think we could have afforded to be just signing models randomly back then. So that's pretty crazy. But it is cool to see, you know, it's really neat to see him doing well. It's neat to see Viori on like massive platform like that doing commercials.  They were in the billions already, right? Last year when we saw that valuation come out. So it would be interesting to see where they're at now, you know, they're got to be right. They have to be rivaling Lulu by now. No, you don't think so? No, it's all mainstream marketing. But I do know that they're on the radar. I know that now everybody's looking at them. But I think Lulu's oh, they got to be because, you know, right now that's one of the various things they pop up right across the street. I noticed that. I noticed that every time. I'm pretty sure they're on the radar or and they're busier. Have you guys gone? Yes. Yeah, there's more people in their stores. Yeah, I don't know. You know, maybe Doug, you can look up Lulu like how they've been doing for the last year. I wonder if they're falling out of favor or they still in growth mode. I don't know. I mean, they were they've been popular for so long now. Have they peaked or are they still in growth? Yeah, let me check. I mean, think about this. Lulu is one of the first athleisure wear brands that ever existed. Like that is made leggings a thing. Well, that was so athleisure wear. That was not a thing. When we grew up, athleisure wear was not a thing. It is now a few more sweats. You were either a bum or sick or unemployed or you're going to work out. Right. So the last thing we had were those juicy sweats. Oh, yeah. That's the only cool thing. Yeah, for chicks wear. Yeah. Yeah. But I mean, they literally created they created an entire market that did not exist. And now there's a ton of brands that are in that space. How's it look, Doug? Lulu's doing well. So in 2020, they had 3.9 billion in revenue. Yeah. In 2021, 4.4 billion. So in 2022, 6.2 billion. Still growth. The whole market is exploding. Wow. The whole market. Yeah. But I mean, just a year was a year or two years ago when the Ori got their, what, $2 billion valuation. So they're there. Yeah, but that doesn't mean I mean, of course, I mean, that's probably divide that by three to six. And that's probably is really private or they still are they're probably publicly traded. Yeah, they've been publicly traded for a hot minute. Interesting. I watched an interview of the CEO on Patrick by David. It was a really good actually interview listening to his story. I think I brought it up on the podcast a long time ago. He's been putting out really good content. I don't know if you guys ever tune into his stuff, but I mean, he's been he's been calling the correction and recession for well over a year. He called gas prices like a year and a half ago where they'd be. He said they reached $10 and we're getting real close to that right now or my house at 730 right now. Wow. Yeah. Pretty soon there was a meme that said gas is so expensive. I'm just going to snort cocaine and run everywhere. And in my state, the price of gas is so high that it would be cheaper to buy cocaine and just run everywhere. It'll be cheaper. Senator said that at one point. Yeah, like this Republic, I've seen a video of him actually literally saying that in court or like what? Yeah.  I'm serious. I don't know what his name is, but I've seen a guy actually say that verbally. You know what's interesting is that when the car became a part of American life, it changed everything in cities got built around that. So if you look at old cities before cars were invented, San Francisco, New York City, whatever, if you live in those cities, you don't need to own a car. You walk everywhere. Then the car was invented and it gave people freedom and it created these sprawling suburbs where people live here, work way over here where you need to have a car. Like if you live in San Jose, if you don't have a car, you're kind of screwed, right? You got to have some kind of transportation. I wonder if we're going to move back to the old way. I wonder if like scooters and mopeds are going to be on the rise here in terms of like people downgrading, you know, their way to get to. Well, what does it what does it look like in India and China? Like China has that. What's like the area in China? OK, so that's probably most likely what we'll we'll try and move to is there's an area that they compare to that China try to build their own little Silicon Valley. I forget the name of it, but it's got it's basically like, you know, San Jose, Oakland, San Francisco, just like we have and it's all they have like all the speed rails connected to all of it. And so you can get from it's to be like us, but only at the San Francisco in like eight minutes. Yeah. It's like crazy. Like so they what's it, Doug, you know what I'm talking about? I feel like you should know this. I don't know. Oh, really? You don't know this? So look up, Andrew, maybe look up the Silicon Valley of China and or something like that. Google like that. Sal's a better Googler. But I would I would think that would come up. I feel like that's a sound like a bad man. A wizard. Does that sound like a Batman villain? Well, this is big. So by the way, this this they heavily invested in this area for a while. And this is part of why they think we're going to get our asses kicked in the next decade or two by by China because of how they've they've aggregated all these brilliant minds and companies, tech companies and stuff. All transportation is really easy. Everybody can get to each other really, really. The old city the old city designs with some changes is the way it should be. Like people are healthier in these cities because they walk more and they just are. And so this that the model of the suburb, but the whatever it's a very only silver line we can talk about. Yeah, I that's the way they need to design towns and cities. If you want and it'll make a significant impact on people's health because like I said, I have family lives in San Francisco. Yeah. And half of them don't even have a car because it doesn't make any sense. And they walk everywhere. And I think that that's probably the way that we're going to have to go at some point. I don't know. They'd have to do massive change, though, to all the a lot of these cities, especially in the West, you have to see what this looks like. OK, if you find it, Doug, I am looking for it. Andrew, you is that what it is? And it's like multiple cities, right? All within a certain distance and they're all linked together by like a high speed train, I believe. Yes. Interesting. Yeah. And how can you give me the size of it? Like how many people and like I forget how I forget how big it is. But it's it's supposed to be like extremely impressive. Did you guys know that China's population is so high in comparison to the rest of the world that if you did the average human on Earth, it would be a 30 year old Chinese man. She doesn't know that. Oh, really? I saw this in the day again. Say what? So China has so many the population is so big in comparison to the rest of the world that if you did like a like, you know, you do averages, right? Yeah. If you did the average human on Earth, the average human on Earth is a 30 year old Chinese man. Oh, that's a funny stat. I know, right? So aliens visiting Earth. The average guy, you know, the other thing that they have that we don't have is an app that is like kind of like it all in one. It's the WeChat. Oh, yeah. That they have, which is basically like Venmo. You know what else they have that we don't have? What? Camps where they reeducate people so that they can follow them. Oh, or at least we don't know that we do anymore. It's not good. Hey, check this out. 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So you can literally just buy you get one bottle and try it out. And then if you like it, go back for more. Go check it out. The free offer is at MassZimes.com forward slash mine pump free. And again, you'll get immediate access to your free digestive enzyme bottle of Mass Zimes. All right, here comes the rest of the show. Our first question is from Josh from Colorado. Josh, what's happening, man? How can we help you? Hey, guys, how's it going? Yeah, this is awesome to be here. I've been a huge fan for like years. I mean, everyone says it. So you guys are you guys are awesome. I'll cut to the chest. So yeah, about like five or six weeks ago, my whole right arm starting like from my neck all the way down to my hand has literally been like so tight and so it feels like it's pumped literally all the time. And kind of to the point where it has been annoying and can cause some pain at times. Sometimes you can even notice like a literal difference in color between my two arms because that I did include the picture of that.  But yeah, so I've kind of been I thought it was my shoulder. I think it's my shoulder like upper chest, maybe, but I've been using Maps Prime and Prime Pro to kind of regularly treat that. And I've been doing a lot of like wall circles are the big ones is the big one that I'm working around that have been using to kind of address this. And then the other like the role with the lift off is the other one that I've been using for it. And haven't really seen that help much. When I first started to do that, it almost seemed like it started to get worse in a way like the tightness in the pain. But yeah, when I do those wall circles, I can literally feel like a huge shift and a pop in my shoulder when it's kind of that that behind my head stage and I twist my wrist around. And that doesn't happen on my left side at all. And then I can also notice that my right wrist has been giving me a little trouble sometimes to maybe a little mobility issues in there or so. And yeah, I've kind of been I've been trying to address this as best I can. I've started to use my my left hand for like my daily activities, which has been kind of tough because I am right hand dominant. So just trying to get away from that a little bit. But yeah, it's kind of curious if you guys had any ideas or what this could be or any advice. Yeah, have you seen a doctor, Josh? No, I haven't yet. That's the first place you should go. When you notice, you know, swelling and one side, you could have either a blockage. Some vasoconstriction going on for some reason or some nerve issues that are happening. So this is I don't think you can exercise your way necessarily out of this. Yeah, so this is this is a situation where I would, in fact, when we get off here, I would I would have you go see somebody just to check it out to make sure that there's nothing major, like like a clot of some sort. I don't necessarily think that's what it is. But when you see a difference in one arm or one leg, the other, especially when there's swelling that's involved, there could be something that could be underlying that needs to get looked at by a doctor. So there's nothing I can give you exercise or movement wise that would fix this or help this unless you went and got cleared by a doctor and they said, hey, it's not a blood clot. There's no nerve damage issues. There's no vasoconstriction stuff going on here, in which case, then we would look at like things like deep tissue massage and exercise. But yeah, definitely I would go see somebody. In fact, when we hang up here, it's got to be a circulation issue. No, it has to be. Could be. I mean, we're we actually got a chance to see the picture. So we're looking at it. And it's substantial. Yeah, it's definitely. Yeah, it's very. Yeah, it's very obvious. You've got something going on. But so way above my pay grade. So 100 percent, I would send you in for sure, too, because I don't know if I've ever seen anybody that has that much swelling on one side compared to the other without really doing anything. Yeah, there's something called thoracic outlet syndrome. Again, I'm not a doctor, but I trained a bunch of doctors. And I remember one time working out with one of my with one of my clients who was you know, he was a this was his specialty, right? He worked on the circulatory system. And he saw some of my my shoulder veins kind of bulging out a little bit. And he said, hey, you want to make sure that you, you know, you never have any any issues with swelling and stuff like that because you could have something called thoracic outlet syndrome where and I pulled it up here so I can read a little bit more about it. But it's a group of conditions that compress the nerves and blood vessels that pass between the collarbone and the first rib. And sometimes this happens when you build a lot of muscle or movement patterns kind of go off. But nonetheless, this is something you got to go get checked out. And I would do that as soon as possible, just because we want to rule out anything major. OK, sounds good. Yeah, it's kind of what I was afraid of. Yeah, I don't want to I don't want to show you some magical exercise to help you out. Yeah, so but I would love I would love to hear what happened. Yeah, I would love to hear a follow up, too. Are you in our forum, Josh? No, I'm not. All right, we'll let you in the forum just because I would love for you afterwards to tag us in the forum on Facebook. Let us know what the doctor said, because I'd love to see what the deal is. Don't freak out too much. I'm not trying to scare you. But this is definitely a situation. If you're my client, I wouldn't even train you. I didn't send you right away to the to the doctor just to get checked out. OK, cool. Yeah, I will definitely do that. And I'm sure I will ask him to about like moving forward with the with exercise and that kind of stuff. You guys, I mean, I don't really have time today or within the next few days to go to the doctor. So would you guys just recommend take it off? Take, take, yeah. Take it take it easy until you go see the doctor. And then once the doctor tells you what you got going on, we could probably better advise you. Josh, I don't know the limitations and all that to work with, but we need to know that before we would ever tell you anything. I'm going to press you and say you need to go see someone right when we hang up here. So when you see when you see swelling like that, if it is a clot, that needs to get handled right away because I could get real bad. Is it swollen right now? And wouldn't you send that picture? How how recent is that picture? That was taken last night. Are you are you swollen right now? It kind of changes throughout the day. I mean, in the morning is definitely the worst. And then like as I get it moving throughout the day, it definitely feels a little better.  Yeah, my guess is the rassic outlet syndrome based off what you're saying. However, again, I would want to rule out something major like a like a blood clot of some sort. So I would go get I would go get checked out. So I don't know what you're going what's going on today, but I would take yourself to the ER and say, hey, I've got swelling on one side. It's painful. And they'll probably take a look at you right away. OK, all right. So you're saying go right to the ER? Well, if you don't if you can't make an appointment, I wouldn't wait a day or two. I would go right away. All right, sounds good. All right, Josh. Yeah, loop back. Let us know, man. Let us know what happened. All right, well, thank you. Thanks, brother. Carry yourself.  When you when you have unidentified swelling on one side and it's very obvious. It's not like, you know, I looked at the picture. Oh, yeah, yeah. Yeah, it's not like kind of it's you can see it all the way from his shoulder all the way down to his wrist. Yeah. And if it is a clot that can turn to something really bad. And I mean, again, I'm not a doctor, but I don't think that's what it is.  I mean, if you start to see something like that answers for something like that, yeah, you'd want to go go get checked out and there's definitely like, look, here's a deal. There's a lot of things that correctional exercise can help and work on and improve. But when you have a sudden change in, you know, fluid retention or color or numbness or tingling or pain, even. Yeah, like, and it's just like unexplained. What's going on? Why does one side look different than the other? You go go get looked at because what Western Medicine is really good at is ruling out emergency situations. You know, best case scenario, they're like, oh, there's nothing really wrong here or there might be some impingement or whatever. Yeah, fine. But worst case scenario, it's like you're happy you went. Yeah. And this is one of those things you brought up the wall circle. And I was trying my best to like cue that to like, if you feel any of these restrictions, you feel any of this pain like back off. Yeah, like, like don't just like muscle your way through it like it's it's like a wrap you're trying to to max your way through. Like this is something that you got to pay attention to all these this feedback that your body's giving you. Yeah, it is defense too.  So, you know, you're not thinking like there's something I'm just putting out that there for basically wrong with yourself, right? So you just assume that's probably not that big of deal, which is why he probably hasn't even said an appointment to go take a look at that. That's the bane of being young. Yeah, it's never an issue. I had a home, dude. I've done that. I had like a whole my arm was swollen and then I was like just trying to work through it and like had to go to the doctor. What was the problem? It was it was a reaction that I had to heavy masturbation. I'm sorry. They went too fast. Doctor said lay off on that side. Little too much. Too much cream, guys. A little too much. Let's switch up your cream. Switch up. Switch it. I had a client once come in and she goes and you know what part of this is, you know, I appreciate that my clients trust me so much, but you got to be as your coach or trainer.  She came in and she goes, hey, my right leg suddenly feels like really weak. What exercises can we do? I'm like, there's no exercises. Go to the doctor right now. Yeah, check that. And it happened to be a little nervous damage. Oh, wow. Our next caller is Andrew from Indiana. Andrew, what's happening, man? You know, I knew I recognized you. We we had you at the the VIP event a while ago. Yeah. Yes, sir. Yes, sir. Had a great time. Yeah, excellent. By the way, great mind pump gear in the backer. Is that your home gym? Yeah, it's a home gym. Yeah, we got the mind pump gear in the long sleep tee. Good deal, man. Awesome. All right. So what's your question? How can we help you? Hey, I want to see if you guys can give me some recommendations or some advice. My my core when I'm doing core exercises, my abs are cramping really bad. And to give you a little bit of background right now, I'm running anabolic. I'm in phase two. Right before this, I ran power lift. And by the way, that program was great. I added 30 pounds to my deadlift, to my squat and then another 20 to my bench. So really successful. I'm over on anabolic now running it for I've run it multiple times. And when I get to the core exercises, my abs cramp up really bad. And I just don't know why. I've got good water intake, a gallon a day. I'm using some L M N T with sleep. So I wanted to see what kind of advice or recommendations you guys had. Yeah, that's you know, that's that's a relatively common thing. Cavs and cores, what I hear people say when it comes to muscle cramps. How much sodium are you having a day? You said you're using L M N T. What are you doing? Like one packet. Yeah, just one packet. I usually do it when I wake up. Okay, go to two. Yeah. And also, what about the rest of your diet? Is it is it a whole foods based diet? Or do you ever have have, you know, processed foods? Oh, yeah, it's pretty clean. I do add a lot of salt to my to meals. Okay, you're probably going to need more sodium, believe it or not. So I would add another packet and then here's the thing. You know, touring, touring actually helps a lot of people with a lot of muscle. So people tend to build a lot of muscle, have good strength. Touring can help some people with muscle cramps as well. So you might want to try supplementing with touring maybe before your workouts and see if that if that helps as well. So I would up sodium so you could throw another packet or two. I mean, to give you some context, I probably have three packets of element to a day. Okay. And my diet is very low and heavily processed foods. And I salt everything as well. But about three packets a day and I feel best when I drop below that, I start to notice some effects of maybe too low of sodium. So in my carbohydrates and not be too high as well. Because so I know that that reduces, you know, my kind of my water retention as well or how much water my body will absorb. So I would I would up your element.   Is that is that correct? Yeah, yeah. What's your body weight? About 210 right now.  You got a lot of muscle. You don't need a lot of heavily processed foods. I would I would definitely go two or three element to packets a day and in a little touring and see if that doesn't if that doesn't help you out. The other thing I noticed this happens to my abs, too. And part of that for me is I'm really inconsistent with training my abs. And then when I go back to training them, I tend to hop right into like what I last them quite a bit. Yeah, I think I overdo it a little bit. And then I always find myself cramping up afterwards. So it blows my mind how little my body needs when I go reintroduce my ab training again. Because I'm not that's me. I'm really inconsistent with my abs. It's one of those areas where I know I need to do more of and then I always get on a kick. I start to do it again. And then I always kind of overdo it. And then I find myself cramping up when I do that. So really easing myself into my ab training. I have to do that. And I have a hard time doing that. So are you consistent with your ab work or is this like an on off thing? Yeah, no, I'm consistent with it. I mean, I follow anabolic to a T. So there's not a there's not a lot of core work in it. And maybe it was coming off power lip because you know in power lip there's there's not there's no core work. So I really wasn't doing any daring power lift. Obviously I was getting a lot when I'm doing those big compound movements. But now that I'm back on anabolic, I didn't know if that was something that maybe because I'm doing more direct core work. I wasn't sure. Maybe. And then the other thing to a transition that you're going through. Yeah. And then the other thing is emphasize the stretch when you're doing an exercise like a physio ball curl that can help and then end the set with a stretch that can help with the cramp as well. I've had ab cramps and they're just the worst. Oh, God, I usually do dead hands to kind of get rid of it. Oh, yeah. Yeah. There you go because stretching the muscle will do it as well. But yeah, I would up the sodium and try some touring and see if that doesn't help. And you'll notice pretty much right away, like you'll do it in a day or two. And then within that day or two, you should notice an improvement in those things. OK. And I was using I'm using pulse from Mike. So like, should I add more touring on top of that than you think? Yeah. Or I would go touring.  Yeah. Like you don't need to add a ton. And I would mess around with it. Like I said, it's probably I would say the sodium is most likely. OK. The biggest difference for sure. Yeah. OK. Is there anything we can Andrew, is there anything we can give you? You've you've been with us for so long. I saw you at the VIP event. You've got our shirt on. You got the flags. Yeah. You're you know, you got the new program rushing it. Man, yeah, I've got the new program. I think I have got pretty much got every program and run almost everything that you guys have. But I would love to get in the forum just to connect with more folks and just get some stuff out there. You're in. We'll put you in there, brother. Awesome. All right, Andrew. All right. Thanks, guys. Take care. No problem, man. But of all, I don't know, I could sit here and list all the things that we were told were bad for us that actually turned out to be the opposite. Yeah. Sodium is one of them. Sodium and cholesterol. Oh, my God. The reason why sodium was connected to poor health outcomes and studies is because they never really controlled for the fact that people who tend to eat a lot of sodium also ate a lot of heavily processed foods. And so you kind of had that connection. Athletes in particular, people working out, people with a lot of muscle. More you need a lot more people who eat clean. The difference between I'll never forget. I saw I wish I had this. There was I saw this infographic one time of like, you know, eating whole foods and salting yourself compared to like eating out one meal. Like one meal of eating out is like at like McDonald's or something, right? Or a fast food restaurant. The amount of sodium that's in that one meal is more than like somebody who would eat in a week. I forget what it was, right? I'm probably exaggerating the infographic, but it was it was dramatic. The difference of one eating out meal versus somebody. So if you eat, if you cook and make your own food, you probably need to add way more salt than you think to your diet. Yeah, well, I mean, one small fast food meal is going to easily, easily have 1200 to 2000 milligrams or more of sodium in that meal, right? Heavily processed meals tend to be very high in sodium. How many how much sodium? How much salt would you have to eat to hit 2000 milligrams? Maybe Doug could look that up for me. But it's a decent amount and it's more than you would tend you would sprinkle yeah, on your on your whole natural food, right?  That's the thing. You have to actually add especially if you work out hot temperatures. And then if you add to that, you eat low carbohydrates, which a lot of people do when they want to look lean or whatever, which makes you lose more water. You got to add sodium. And like I said, I feel way better when my sodium is is when I do like three packets a day, that's like 3000 milligrams of sodium just in the element teeth that all our next color is candy from North Carolina. Candy, what's happening? How can we help you? Hi guys, thank you so much for having me on today. I hope you guys are doing well. Yeah, I'll keep this quick. But I want to thank you guys for having me on the show. I've been listening to you guys for probably a year and a half, two years. And I've been a trainer for over 15 years and you guys have made me such a better trainer in the last couple of years. So I really appreciate everything that you guys do. So thank you. Hell yeah, thank you. I want to talk about a little bit about stretching and mobility. So like I said, I've been a trainer for a while and we're always taught, you know, like dynamic warm up and stretching is always good. Kind of pre workout static stretching is more preferable post workout. It helps increase blood flow, helps increase, helps decrease joint pain and all that kind of stuff. You guys all know the benefits. But I have been hearing a little bit of conflicting information lately regarding post workout stretching. And I've come across a couple of articles that have said now that static stretching post workout can actually decrease blood flow and deprive the muscle of oxygen and could possibly hinder performance in some way. So I wanted to get your opinion on this because I've been hearing it a little bit more throughout the fitness community and it's kind of conflicting information. So I wanted to hear your thoughts on this. Well, it could hinder performance temporarily. So I could get I can get behind that.  Right. So so yeah, right. Temporarily the static stretch it let's say you were getting ready to go do something else explosive or athletically. So yes, it would be that muscle tension for that. Yeah, it would decrease performance there. But as far as recovery. Yeah, I'm going to. So OK, so let's talk about the blood flow, oxygen aspect of it. OK, so are you familiar with blood flow restrict restrictive training? Not particularly no. OK, so this has been a therapy technique and we've been now studies are showing that builds muscle and it simulates lifting heavier weight. So essentially, if I was going to work out my arm, what I would do is I would use like a knee wrap and I would kind of tie off the top of my arm and restrict blood flow. And when I do exercises with that arm, it would fatigue very quickly with very lightweight and it simulates lifting heavier weight, mainly because it restricts blood flow and oxygen. And so what it does is it makes the lightweight almost like it's heavy weight and it activates those fast twitch muscle fibers. OK, more oxygen, less oxygen depends on what we're looking for. If I when you do a deep static stretch of a pump muscle, it definitely burns. It definitely hurts.  I think it's similar to blood flow restrictive type training.  Is that going to contribute to muscle growth? I believe so. In fact, bodybuilders and strength athletes have been doing techniques like this for decades and anecdotally, they've noticed great results. I notice great results from doing this and there's animal studies that show something quite similar. Now, here's the real benefit, I think I like static stretching to increase range of motion and also to induce a parasympathetic state. Yes. So after your workout, you don't want to be hyped. You want to kind of be relaxed. Static stretching tends to induce that. And I think the benefits mainly would come from something like that. So I like doing static stretching post workout. I like doing it with clients, especially on muscles that tend to be tight. I have never really noticed a dramatic difference one way or the other. It's except for the fact that it makes the person kind of feel better after the stretch is over. So and I don't like to to discredit that, you know, that the way people feel that, you know, maybe that subjective feeling of doing the stretching after a workout. We like to tend to do that in the fitness space. Well, well, this study show, blah, blah, blah. Look, I don't care. The client likes the way it feels. They feel more relaxed afterwards. And that's that, you know, that talk about the benefits, too, of of getting into that state before you go. What does everybody do after they work out? They go eat. Yeah, that's the same thing. Parasympathetic. Yeah. So important to get them in that state before before they go eat, too. So that's there's benefits that sparks the recovery process. That's right.  Soreness is interesting. It will often tell us you did too much, but it doesn't necessarily tell us if it goes away that you're not overtraining. There's lots of people who overtrain and don't really get sore. They just work out a lot all the time. I've done it myself. I've done double split routines where I'm doing tons of volume and not really getting sore, but I clearly was overtraining. So the soreness itself can tell us some stuff, but it didn't tell us everything. So when we look at studies and we say, oh, massage therapy doesn't reduce soreness, therefore it doesn't accelerate recovery. Well, I don't know. I don't know about that, especially if we're, you know, we're discrediting that subjective feeling that the person gets from stuff like this. There's a lot of benefits to it for different reasons. And I just to give you an example of one, if I'm doing heavy squats, for instance, and then I know that I have a long commute in my car afterwards. And to be able to get in that parasympathetic state but also to unlock my body from that tense state of like my all of my my muscles still in that firing tense, shortened position. I want to unlock that. So that way I'm not feeling that reiterating as I'm sitting in that locked position, which then when I get home, I feel like pain as a result of that. So for me to have that freedom of movement is beneficial on top of that. And the static stretching actually provides that for me after the workout. Yeah, Candy, I'd like to see these studies too. Yeah, are you in our forum? Candy? No, I'm not. We're going to put you in our forum then. So this is a type of great stuff to drop in our forum. Like, hey, I came across a study or, you know, here's somebody saying this on Instagram and you post and share in our private forum. And then there's lots of trainers in there and lots of great discussion around stuff like this. Yeah, studies are really interesting too. We got to be careful with because sometimes the headlines will take. Oh, this the headline says this. Sensationalize it. Yeah, so I guess I I guess I should say it's more like I've been coming across articles that have been talking about it. I haven't been able to find like a scientific study that has proven one way or the other. But it's more, you know, these PhDs coming out with, you know, athletes stretching versus regular people stretching so forth and so forth. So that's OK. Share the article. Even even even an article will stop provoking. Yeah, yeah, good conversation. Yeah, and I'd like to, you know, again, I'd like to in sometimes in order to get traction, one of the most effective ways to do is to counter what everybody believes to be common knowledge. Yeah.  And someone says, hey, it may not be. They tend to get more traction. And then there's lots of speculation involved. And I'm not saying that's what's happening. I'd like to read the articles myself. And I'm always open to having my mind changed, but anecdotally, my experience with my clients will last in the decades. And they're almost and they're almost always seems to be an exception to the rule, right? Maybe there is a specific person where it's like, oh, yeah, no, that type of person I would not do that with. So I mean, that also comes into play too. So yeah, I'd love to see the article. Yeah, please post them in the forum. OK, I will. Thank you, Candy. Awesome. Thank you, guys. I appreciate it. Appreciate you going. All right. Yeah, just to give an example, Mtor, a mammalian target repamycin. This is a signaler of muscle growth. We know this also will drive cancer growth. OK, so depending on the context, it's great or it's bad. If you have cancer, we don't want to spike Mtor. If you don't have cancer, we love having high Mtor. It makes you healthier, makes you stronger, improves insulin sensitivity. So you'll see studies or articles of people speculating and saying things like, high protein diet may not be good for cancer because high protein raises Mtor. Well, cancer fuels off of protein and carbohydrates and sometimes fats in a pro-cancer environment or an environment where we have cancer, the rules change. So we have to be very careful when we read some of these articles and how they try to extrapolate and then speculate on kind of what's going on. So I'm very interested to see what these, you know, what these articles say. Yeah, me too. I mean, I think it's so common in our space and at the great point you made, I think there's not a lot of new great cutting edge stuff that's coming out. So this is what we tend to do. We tend to take something. We meddle with like, you know, some of the staples that people do in their rituals. Yeah, no. And it's to get attention and traction because then people are like, what? And then, I mean, if it sparks a good conversation, I'm all for it. I mean, if you're, and there are a lot of exceptions to the rule with a lot of different studies where you're like, yeah, in this case, that does apply. I love using deep tissue massage or massages as an example. Do you know how many studies there are that are out there that say massage does not help with recovery? And you know what? Nobody believes it because most people have gotten massages and most people have felt the difference. And maybe it's a psychological emotional phenomenon when you're getting touched and massaged and you're relaxed and maybe that's what helps it. Maybe it's subjective. It really doesn't matter because they have the studies that show it and everybody's like, no, I've experienced it. There's something more to this. And I guarantee later on, there will be studies that will prove kind of what most people's experiences are. So we have to kind of be careful with this kind of stuff. It takes a lot with these studies that talk me out of things at work and I've seen work with my clients. Our next caller is Neil from North Carolina. What's up, Neil? How can we help you? How's it going guys? Appreciate you guys taking the calls. So long story short, I'm a career firefighter here in North Carolina looking for ways and some advice to train to continue to get stronger and bigger, which is a goal of mine, but to also find the ways to recover, to avoid injuries. A lot of guys that I work with either get to retirement and everything hurts because they've done 30 years of doing hard work or those guys that pop biceps all the time or they're tearing Achilles and stuff like that. So just trying to find ways to continue lifting hard, continue lifting heavy, put to do it correctly and safely and recover well and to be able to stay away from those injuries. Yeah, good question. I have a friend that I just made recently as a firefighter. What's your schedule look like?  So what we do is we call it a modified LA. It comes down to 10, 24 hour shifts a month. You only work the 24 hours at a time and then you're off anywhere from one day at a time to two days in a row or four days in a row. Okay, this is, by the way, this is one of the main reasons why a lot of your coworkers feel so beat up afterwards. It's that schedule of 24 hours where, and that really, really has a detrimental effect over time on recovery and health and all that stuff. Plus your job can be very physical, of course, and then you wanna work out on top of that. So you're gonna have to have a completely different approach than most people. I know your goal is to build muscle so you think that you should be focused mostly on building muscle, but the reality is you should be focused mostly on recovery. And through that process, you'll build more muscle.  It's not like you have an in season and off season like an athlete. In fact, if you look at athletes, if you look at athletes in season, a majority of their training is focused on recovery. All of it is. Yeah, it's not focused on improving or maximizing performance. So if it looked like this, let's say it was like 70% recovery based, 30% getting your body to progress based, something like that, you would actually progress faster as a result versus the flip, which is most people do. Most people would go 70% I'm building and I'll do a 30% recovery type of stuff, flip that on its head and what you'll find is your body will actually respond really well. You know, we did, did you know we did an episode dedicated to you guys? Maybe I followed you guys for a while. It might have been an episode that I missed, but I did not. We did an episode. How long ago was that, Doug? Maybe six months to eight months ago? Maybe a year ago. Maybe a year, yeah. Oh, has it been a year? Yeah, it was called First Responders. So you know. Oh, please. I'm gonna look it up here. Yeah, I'll have Doug look it up right now, but we go really deep into what Sal's talking about right now when he broke down like scheduling and how we would kind of break up. What is it, Doug? 1487. Episode 1487. 1487. Yeah, I'll give it a listen. Make sure you listen to that because we go a little bit deeper into that and gave more examples of like what training would look like. But I mean, I think Sal hit it perfect. Like I don't know how hard you're training right now, but really one to two days a week is all I'd be really focused on like a MAPS anabolic or even a MAPS performance type of a program for your foundational days. And then the rest of your training really is more recovery based mobility, stretching, meditation, like just that type of work to try and compliment your heavy load that you have as far as your scheduling. Okay, cool. Cause so like for me right now, so, you know, I've grown up in the gym, played sports my whole life. I was a division one athlete for a couple of years. So I've always been in the weight room. It's always been my getaway stuff like that. So for me right now, probably the last two years or so, I've done the five, three, one lifting schedule. So I'll always go in and I'll do my heavy compound lift and then everything else is usually auxiliary, just kind of whatever I'm feeling for the day. And then I always make sure to have at least one day where I don't touch a weight, you know, I'm eating well that day, I'm resting, I'm napping if I need it, stuff like that. So it makes total sense to have kind of more recovery, especially so like yesterday I was on shift, we had a call at two in the morning, I wasn't back in bed till like four a.m., something like that. So you know, I'd rather see like a full body routine on one day. And the day that I would do it with you would be based on your schedule, right? So I'd want to wait until you had a nice full day of rest and recovery for maybe one of your shifts. And then the first day you're feeling really fresh and good, we go in there and we do like a really good intense full body routine. And then say you have another day after that, then maybe we do some light auxiliary stuff and maybe mobility stuff. And then you're getting ready to get ready for another shift or whatever. And we're either gonna take the day off or we're gonna stick to like mobility time. I'm gonna guess, I'm gonna make a guess here, Neil, that just based off your background, you've probably, the reason why you're calling and asking this question is you're probably already starting to feel some of the stuff you're talking about where you're kind of plateauing, feeling a little burnt out, little, okay. So one of the challenges with especially high level athletes or X high level athletes is that they don't train optimally, they train, they push to what they can handle. There's a difference there. There's optimal, which will get your body to progress. And then there's how much you can handle. And athletes tend to go to what they can handle route. And then if you do that long enough, it starts to really wear down on your body. So to give you an example of what I mean by recovery, if you like the gym and it's a great place for you to go and relax, literally you could go in there and do exercises for body parts at really low intensity and just stretch and squeeze and get a little bit of a pump. Like I'm talking like 40%, 50% intensity. That's a recovery workout, okay. So you can go in there and do stuff, but you're just kind of moving and practicing and getting a pump. And then once a week. Bands are good for this too. So yeah, it's low damage, stuff that has low damage, low intensity, low to moderate intensity, body weight, you know, just as long as you're moving and getting blood circulation and working on the active recovery, that's gonna be the best bet.   Neil, do you have maps performance? I do not. I've looked into it in the past, but I've never actually got. All right, well, I'm gonna have Doug send you maps performance. I would love to see you follow one day a week with the foundational program. And then your other days of the week, you can either do what Sal's saying where you kind of go in and do like just low kind of pumping workout, auxiliary arm, shoulders, you know, maybe machine work or bands like Justin's saying. On your other days, so in maps performance, you have three foundational days and then we have what are called mobility days. I would choose just one of those foundational workouts a week. And then I would definitely do at least one or two of the mobility days on other days. And then if you wanted to add some of the kind of pumping exercises that Sal's talking about, I would do that on your, on the mobile, because mobility will probably take you, I don't know, 20, 30 minutes probably to do the mobility exercises. You could go the rest of the time do some of the light work that Sal's saying. And I bet you're gonna see some great results. Awesome. Yeah, sounds great. Cause my other goal too right now with gaining that size and strength is always been a hard gainer, which, you know, part of me is upset with the part of me is not cause, you know, it's genetics. But I would love to get, you know, like another 10 pounds or so on. Cause right now I'm about 6162, 195. I would love to sit at like 200, 205. So being able to put that on as well, which I think, you know, the recovery and everything will help with that. I do not be, I know where you're going right now. I do not be, cause you fall right, you fall right in the category of Sal and I right here, right? So do not be surprised on the less, less intensity, less work, less is more, man. It ends up seems counterproductive. Breaking you through your plateau. I mean, this is definitely the trap for a lot of athletes is to Sal's earlier point, you do what you can handle, not what is optimal and what blows guys minds like yours and mine when it happened to me was all of a sudden I dramatically reduced how much training I was doing and my body started to grow. So this might be you, dude, and it might be really difficult. So the mental game is going to be tough, bro, for you, if you know you can, you know you can do more, but we're telling you like, just do that and trust the process and then get back to us and then we'll go from there. Yeah, absolutely. So basically check the ego at the door is what you're telling us. Yes, yes, always. Yes. Cool. So basically right now, you know, follow what you guys are going to send me and then kind of stay away from those heavier compound lifts like I've been doing for the last year or two. Yeah. You got that. Okay, mass performance has heavy compound lifts. That's on your foundation day. Okay, cool. That's on your foundation day. You're just doing one of those a week. Yeah. The rest of the time you're doing mobility, the mobility sessions that are in performance and or very light pumping exercises just to kind of get a little bit of a pump in the body if you want. But that's it. Okay, awesome. I'm tracking. I'm tracking. I feel you guys. All right, Neil. Thanks, Neil. Awesome. Appreciate you guys. Thanks for everything you guys do. All right, thank you.  Oh, well, as soon as he said what he said, what he said there, I was like, oh, our Gator, huh? Yeah, I thought same thing too. I was just doing too much. Dude, I did this when I started competing in Jiu-Jitsu. I was like, I did Jiu-Jitsu three or four days a week and then I did three days a week of strength training. I said, oh, this is good. You know, six days a week, I have a day off or whatever. And I was just not feeling good, not feeling good. And at one point I said, you know, I'm gonna treat myself like a client because I'm always better with my clients than I went myself. I literally went down to one day a week of strength training and it was four or five compound lifts. That's it. No isolation, nothing. My strength went through the roof and my performance improved dramatically from cutting all that back.  Like they go 24 hours. You ain't sleeping, you know, two, three days a week. Like you're very hampered with your recovery. It's very challenging. So you just keep throwing more stress on top of your body. And I know that's, you know, athletes do it. Justin, I guarantee you can attest to this. Athletes don't do what's optimal. They go as much as they can get away with it.  Well, you've been trained that way. And if he's, if he was a D one athlete, that means he's got eight probably plus years minimum of that conditioning. Yeah, conditioning his mind and training that way. It's hard not to apply that. Took me a couple of years to, you know, get rid of that kind of.  I mean, you hear me on the show always. I've been talking a lot about like, oh man, one of the things I notice is as I've gotten older, how much easier it is, like how little work I have to do. I think part of that is the time under the iron that I talk about. The other part of that is I'm closer to doing what I was supposed to be doing for my body versus what I've been trying to do. The wisdom is kicking in finally.  And of course it's who I'm speaking to, right? So if I'm talking to an athlete, this is what the conversation sounds like. If I'm talking to somebody who has a really hard time getting off the couch, they never train, they never exercise, different conversation.  Firefighter. Yeah, man, like, this is probably, you're probably just always wants to get after. Yeah, overdoing it. And it's going to be hard for him. It's going to be hard for him to only do one foundational day a week and then go to the gym and be like, I feel good. I could do, I could do more. So we'll see how he does.