Transcript for:
The Importance of Fitness Recovery

[Music] for all of you Fitness Fanatics those of you that train hard you serious strength training individuals one of the best things you can do to build muscle and strength is take time off it's true studies show that often times athletes gain the most strength during those weeks that they reduce the intensity and the volume or sometimes take it off completely remember muscle growth doesn't happen during the workout it's the recovery process where you see that amazing thing happen so if you haven't taken any time off in a long time or you're constantly redlining reduce the intensity reduce the volume or take some time off Watch What Happens probably come back stronger did the live event prompt this with some of the questions and stuff that we had is this where this is coming from for you no no I was reading um oh interesting cuz this was a lot of when you know when we break off after we do the quas and we or the I had a lot of conversations like this too yeah so that's why I totally thought that you were going that way because of that because I had a thought you have a lot of questions around that well so I just I was when we left it was something that I was going to bring up anyway so it's interesting you uh use this as a fitness tip today because here we are in a room full of a lot of uh you know Fitness people he they' been in it a lot of them were health professionals right I don't know what percentage of the room you would say were trainers I think at one point we asked them to raise their hand if they were coaches or trainers like half yeah there yeah there's a good decent amount of obviously everybody's you know into fitness that's the right and so it's interesting that and so and everybody listens to the podcast most all of them have been listening for years so one you have a group of people who've listened to the message from us for a very long time that we've been presenting uh two are already like well versed in Fitness because they've been doing it for years or they are an actual Fitness professional really know [ __ ] yet this is a challenge for them so it's such a reminder to me on man if you have these people that that grasp it that listen to us that are Professionals in the space and they still struggle with this conversation like how many of the average Jane and Joe's that go to the gym really don't understand this it's um it's interesting because the data keeps coming out on this you you know what prompted me to talk about this was my my talk at the peptide Congress uh event and so when I did my talk I was just looking for studies back up a lot of the stuff I talk about when it comes to strength training for context I was speaking to a room full of Health practitioners doctors nurses doctors nurses functional medicine practitioners uh who are there to learn about peptides how to use them with their patients and my talk had nothing to do with peptides uh that's not my expertise it all around strength training so I was looking up studies ones that I had cited before um but I just wanted you know I'm in a room full of doctors like I want to have the study you know ready to go because anybody can say A study says right yeah so I was looking up studies on uh D Lo weeks and um there's a lot of them there's there's quite a few out there and D Lo weeks for people don't know this is when a strength athlete like a powerlifter will train really hard uh for a certain period of time then they'll take a week where they train with a dramatically reduced amount of intensity or volume or both um or they'll take the week off they call this a D Lo week and studies show that during those D Lo weeks many athletes see a boost in strength and muscle MH um and that just shows that they we need more recovery than we think and or we do more than is necessary uh to make things happen in terms of athletic performance and muscle and strength anytime you go over what's necessary all you do is compromise your recovery right once imag if if the muscle building signal was like like a light switch and it's not it's more complicated than that but if it was like a light switch Once you turn the light switch off leave it on leave it alone anything else you do is just going to make it harder um for that process to to to manifest because now you're compromising recovery so as I'm looking at these studies it's like like one of the studies like one of the some of the data shows that and talked about this in my talk the amount of strength training required to prevent muscle loss so not build muscle but as you age I don't know if the numbers show but it's something like for every decade you get older you lose like five or 10% or I think I think I've the read a few that are like 1% a year is kind of something like that right it's like 10% of muscle strength and and mass a year so uh how much strength training is required just to stop that not build muscle but just prevent that and it's something like one workout every two weeks so it's like so little now this is good news because uh you know a lot of people don't want to work out all the time uh but for Fitness Fanatics yeah this is also good news falls on deaf ears yeah maybe it's like hey guys we're probably doing way more than is necessary and we will get better results if we schedule like you don't have to take a week off I know how hard that is trust me I'm one of those people but we probably would get better results if like something like every six weeks or every five weeks or so we did like this really easy week of working out where we just go to the gym and instead of doing 10 sets we did five and we did you know 50% intensity that we normally used to and what'll probably happen is we'll get uh better results I mean that's where all the the progress happens is it's funny because that's the um that's what everybody wants is is the um the actual results and to get to that point and I think we just we somehow have really focused on selling the idea of like working out good for you and like doing the work is good for you and to really like enjoy it and figure out how to incorporate this as a lifestyle thing and it's like um but it gets to a point where okay maybe they've they've caught on to that and they got the bug and then they love training and but but lose sight of the fact that like you got to do what's most beneficial for you specifically and recover is a huge component to that huge I had a client once I'll never forget there was it was a marathon uh competitor and uh Marathon compet heads were really hard for me at first to train because it was really hard for me to adjust my training to complement theirs because they' already they were already doing so much running that and I didn't realize at the time I thought I was giving them appropriate amounts of strength training but it turned out that for a while I had to keep scaling it back till I found the right dose I'll never forget I had this CL I don't remember how many miles they were running a week uh but it's we scaled it back to one strength training workout a week um and we would do like two exercises the rest was Mobility so it's very B basic easy and simple and then I took her running her the miles that she ran and we cut them in half I didn't caught them 10% we cut him in half and her her times went through the roof she was having she was struggling qualifying for the Boston Marathon cut her volume in half and I remember the conversation we had I sat down and I said look we have nothing to lose uh let's just cut everything in half and uh let's see what happens and in you know four weeks we'll test your time and she crushed her previous record uh from doing that and of course you know typical trainer I I don't apply it to myself right it's like oh that's right for you but I'll just work out as much as I can you know type of deal but you know I'll give some strategies by the way because I know there's Fitness Fanatics listening right now that when I say they love working out so much that when I say skip the gym or go easy it's like that's not going to work for me here's what you could do here's another thing you can do besides cutting sets and intensity which is the best thing you could do volume and intensity is go from exercises that go cause more damage to exercises that cause less damage so let's say your workout calls for barbell squats okay well instead of doing barbell squats I'm going to push a sled MH let's say your workout calls for deadlifts well instead of a deadlift I think I'll just do some cable rows or something like that or maybe some back single leg deadlift some back hyperextensions or single leg deadlifts so that's another thing you do is you could do a week of exercises that are easier on the body to give you that D Lo uh phenomena where you back um and you're stronger so the other tip I have for those people would be to uh and I said this to several people that that talk we had I said um re-evaluate your why um Simon cic's book start with why such a great business book but I find there's a lot of parallels with the the advice related to you know remembering your why in business as the same uh as the wise of why you exercise and you work out MH um I mean you guys saw the one lady that I kind of called out that was you know saying oh I asked her why do you do this oh it's for this this that asking conflicting questions yeah but then she was asking muscle and body fat percentage say wait a second that wasn't even in your why why you do this so why all the questions around that like so and I ended up having these other talks or conversations with these other people and I found myself repeating that to people as like and a and a few of them had this like very much so kind of aha moment like almost like they're like oh my God you're so right like like um I'm telling you this is why I work out you know because I want to be a better husband and I want to have energy and I want to be in my 80s and be able to be mobile and do these things and it's like you list all these things and nowhere in there does it say uh need to train six days a week nowhere there says I need to be at 7% body fat nowhere in there says you need to have a bench press at 315 yeah you guys are all asking me questions related to those things yeah so you know re-evaluating your why and just make and and then I told all those people too I said hey there's nothing wrong too with your if your why is I want to get jacked my goal is to get as jacked as I can and and get on stage one day and like I'm not it's not for for me to determine your why or what but when what I see in our space a lot both in the professionals and in the consumer side is people say one thing but then their actions and behaviors around nutrition exercise contradict it yeah you know there's a reverse engineer way to do that right is instead of saying what's my why examine what you're doing and say what do my actions demonstrate my why is yeah but that's me doing that would be would put a wall up me pointing out their why it's better for them to reevaluate their why and go this is what I say I'm doing but then these things that I'm actually taking action doing it's like well if you're doing all this and you say it's because you want to be more active and be a better husband well okay would the seven days a week going to the gym for an hour be better or actually maybe three of those hours of those seven hours hours uh maybe you spend an extra hour with your wife or your kid instead and pick some I mean if that's truly what you're telling me your why is is related to being a better husband and a better and a better wife but then you decide that you can't miss the gym uh for an hours of days and I tell you yes you can you absolutely can do that in fact if your why is to be a better husband a better partner better these things like that well then don't you think that dedicating that hour to doing something like that would be more beneficial actions loud much louder aren't they yeah and and I and you know and there's nothing wrong again with having different seasons of your life or maybe even your whyde changes where sometimes you are focused on those things so I don't want I don't want to come off like I'm judging people that want to get jacked or want to get a bench press I mean there's nothing wrong with that but what I find is most interesting or what I see most common is it aligning with what is is yeah is a lot of times the and and and why that's important is because it normally highlights something else going on it normally highlights that you're using the gym to run away from something else or you're or you're saying that this is your important but deep down actually that's not maybe you're you have you're more vain it's okay and but you don't want to you don't want to admit it to yourself that you really care about like so I just think it's important that you're you're consistently re-evaluating why you do these things um and why why are you going to the gym and that and then making sure do your actions truly align with what you say is your main goal today's program giveaway is Maps split to enter to win leave a comment below this video in the first 24 hours we drop it subscribe to this Channel and also turn on your notifications if you win we'll let you know in the comment section also you have two days left for the June sale Maps 15 half off the bikini bundle of workout programs is half off and the shredded summer bundle of programs is also half off all of those 50% off you have 48 hours as of right now to take advantage so if you're interested just click on the link at the top of the description below all right back to the show speaking of recovery uh I've been doing more reading on the active ingredient in the happy drops saffron extract oh yeah uhuh uh speaking of recovery remarkable for recovery so they actually read a is yes dude so the the active ingredients so there's an extract so like uh Happy drops take uses this particular extract has this been known for a long time never heard saffron in conversation well now you're seeing it all over the place right uh and organifi is really good at that they tend to something out and then you see copycats but uh I read a study that showed that they compared it to nids so non-steroidal anti-inflammatory um uh for muscle uh soreness and it was as effective except they had really good strength gains you know how you take if you take too many anti-inflammatory drugs you can actually prevent some of the strength gains that that that can come from working out the saffron group uh 60% an increase in strength I think at the end of uh 12 weeks um but they felt no soreness or wait a second you're telling me that saffron is showing the same benefits as an inset does for things in this study I I definitely would not put in the same category of as powerful as an anti-inflammatory this study that would be like crazy no no no no no no you're not going to take this if you got a migraine or you have a fever or something like that but right in this study these young men it was they did uh leg press was the exercise that they did for 20 reps at high intensity and they it it almost eliminated their muscle soreness that they got post-workout and they got great strength gains at the end so it's a great uh supplement for Recovery um in the context of supplements of course nothing's better than sleep and diet and all that stuff but it's pretty awesome where does our saffron come from there Doug it's called Uh saffra that's the one yeah is it a a a flower an herb what what is it saon is a flour yeah they Us in what cooking cooking they said cocaine no I'm like no they don't dude literally Ratatouille it was so funny cuz it was like uh that was one of the first like ingredient he like oh and they put sephron on it it was like this whole experience what a great movie that was dude I got to tell you I met so this I was working out this morning at UFC gym again good shout out to that gym love that place and uh younger Couple come up to me and they you know introduce themselves they listen the show and you know you ever meet a couple actually we did at the event we'll talk about them too you ever meet a couple where you look at them and you're like you guys hit the genetic Lottery they're both first of all dude was at least 65 she was probably 6 foot so they're both tall they're both really wellb built and athletic and fit and like you know you seem quite intelligent I'm looking at them and I'm like this is hilarious you guys look so I asked this so do you guys play sports or whatever and she play She's a Collegiate rower which is very high level for especially for female sport you know women's sport I wonder how often um I can't help but picture like what your kids are going to look like like like they're they're thinking about that ahead of time like I got to find somebody that's going to produce good kids you good Offspring CU they both look like like there has to be I mean like some thought into that I guess I never I mean I know without rolling somebody on the bus like Katrina has a girlfriend that I know like you know uh you know shopped for her you know baby's daddy with like that intent like like his his genetics was like the most important thing yeah yeah forget how was or well that's kind of H it was all physical genetics it wasn't she she completely go back well it did they ended up not working out and and aren't together and haven't been together for a long time but I was just thinking about how many how many people do you think actually look for a partner based off of that that's one example I know I don't think it's intentional I think you tend to attract I mean studies will show this you there's like a attractiveness range that people tend to match up with with so you know like like okay like the couple at our dinner yeah the like the dude well the his his girl didn't come there he did but this guy shows up and he's was he 67 yeah he's a tall guy tall you know good-looking dude real fit or whatever yeah nice guy you know we had great conversation at the VIP dinner but then when we leave his girlfriend shows up cuz she met up with him and she's also tall good she's probably six foot couple and I looked at them like you guys are going to have like Olympic children if you guys makes me curious cuz you know Brock Lesnar's daughter like I said that over you have you seen his wife I don't know what his wife looks like well whatever she looks like she got Dad's genetics right it looks like like 100% Brock Lesnar in female form identical she see like a shotput she's killing it in shot put yeah dude you know how strong you have to be in that sport that's like pure explosive yeah yeah uh Power yeah and lots of lots of technique technique but also you got to be really powerful don't some of them uh also do weightlifting and stuff sometimes sure yeah yeah like yeah as a crossover event yeah sure but she she crush it yeah so I'm like you know you see you see this couple and you're like oh my God you guys are going to have world champion yeah like children now how often does it happen where that doesn't like there's obviously situations where you have that and then the kid ends up being 5'2 and like like that has to be super rare right super rare like that probably you know I mean I mean how I mean obviously it's your child you love your child no matter what but I mean there is got to be a part if I was him 66 that's when the mail man shows up and like wait a minute wait a minute yeah is that he's 5'2 too he looks like well I I mean it's you know for a for a girl that that's that's that tall however you know smart intelligent you know and attractive and stuff when you're 510 or taller as a as a woman that's it's harder to find a guy right because you typically want to be with a guy that of course so I mean but this guy's six was he 67 was a giant yeah very rarely do we hang around dudes that make us feel small it's I can count on one hand how many times I've taken photographs with somebody where uh their arms go over my arms the shoulder so which by the way I think it's so funny when I meet uh we take we take so many photos when we do these things when somebody like tries to do that with me and they're shorter than me it's like such an awkward thing I don't know if you guys have experienced that or not like being a taller guy when somebody else and I don't know if that's because maybe they're used to being the taller one or something like that and and they're trying to put their arm no no go for the lower back it just feels it feels so awkward where I have to go like this and I don't know I don't know what always you and I for some reason always end up on the other side of the person that we're taking a picture with we always naturally end up that way and and it's always sometimes it's awkward because our hands will touch you you know at them fingers will touch a little bit like uh I know what you guys are doing stop holding my hand bro I hate it when you're don't you hate this when you're ready to take a picture but the camera's not ready yeah each other like just a long ass time just waiting for the camera to go off any was a good that was a good time it was a really good event oh man you guys missed such a great talk on these next Generation gp1 uh peptides that are coming out right oh my God so oh my God explain to the audience and and me too so I can fully because glp 1's been around 20s something years yeah uh for a good chunk of those 20 years it was basically just the semi glutide was that not the original was the original I don't I don't know I don't know the exact I forgot the name but like explain to people like that cuz you're hear a lot of names like semi glutide tripati you're now saying another generation and so they all fall under the glp1 category and really they're all evolutions of them and if I and correct me if I'm wrong like each time a new one comes out they find a way to like mitigate any of the things that people complain about for example like they improve on them yeah yeah like troti was was the predecessor of semaglutide right uh yeah so okay so you have first second first second third generation right now gp1 Agonist okay so suag glutide is an Agonist for the gp1 receptor they call it a a single Agonist um gp1 then you had tepati which is a double Agonist meaning it is agonizing or stimulating two different receptor sites the next generation is known as a triple Agonist uh and the triple I can't remember what there I know one of them is the gp1 site I don't remember what the other one is maybe Doug you could look up uh tpde double Agonist uh tepati and see what it's but anyway this new generation also uh um is causing a release of I think I'm saying it right glucagon or glucon and you would think not to do that because it counters insulin and so they're like uh we don't want that to to happen but apparently there's some other Downstream effects anyway without getting all you know Dr seeds on everybody he was funny when he was at the event oh God someone asked him a peptide question he went super oh my God technical detail I was having a good time but I knew everybody in there was like what's he saying bro everybody got glossed over I know but anyway um so this uh doctor was up on stage talking about this next Generation known as a triple Agonist gp1 it's called ratr tide ratr tide and in comparison to the other gp1s so semaglutide in studies will cause about an 18% loss of body weight so whatever your body weight is 18% of your body weight will be lost then you got to tritide it's about 20 to 22 this new one is 25 and in women was actually as high as 27 it's even more effective for women so just to put that in context okay you're 200 lb yeah that's like what is that 50 lb weight loss that's a 50 lb massive of weight loss what does that say there Doug so don't ask me to explain this but it's called a dual Agonist dual Agonist and uh the T tide has gp1 and Gip there you go so this new one is gp1 Gip what's GP stand for by the way glucose dependent insulinotropic polypeptide there you go and then and then the third one was the actual glucagon I think I'm saying it right glucagon like peptide one yeah yeah well there's actually stimulating gluc anyway hits three receptors okay so 25% uh of of your body weight loss so it's way more powerful okay more more effective for women here's where it gets crazy so I'm listening to him talk about how this is more effective and you know what I'm thinking in my head like oh cool makes you eat less weight loss this one makes so you lose as much or more muscle now so this one makes you eat less this one makes you eat even less this one makes you eat the least so that's probably what's happening that's what I'm thinking right then he goes in and he shows the data on uh a study where they actually controlled for calories this is what we wanted right so you have a group that took uh this triple Agonist gp1 and then you had another group who ate low calories as well so everybody's eating the low calories everybody's eating the same this group is just taking a gp1 now I would expect that the weight loss would be the same both both groups eating you know certain amount percentage of calories below uh maintenance it's all the same no the group that took this glp1 lost twice as much body fat wow okay now they lost muscle like the other group but the muscle lost was a smaller percentage of the overall body weight okay so it actually so they figured out how to preserve it had a positive effect uh on muscle what does that say there glucose dependent insulinotropic polypeptide glucagon like peptide and glucagon receptor okay so there's a three so um well there's 48 week Phase 2 obesity study yes demonstrated weight reductions of 22.8% and 24.2 yeah with 8 so the group with the gp1 verus the group that also ate low calories all controlled lost twice as much fat and lost less muscle as a percentage of body weight they still lost muscle because everybody's eating less calories they're not having strength training right so you're going to lose muscle because your body's trying to sure okay here's the other here's the other part that's crazy when they took them off the glp1 and they took the other group and said you don't have to control your calories anymore the group that took the glp1 gained the weight back much more slowly than the other group so both of them went back into regular life but the lp1 group gain the weight back uh much more slowly now there's a there's an obvious reason to that because they maintain more lean body mass lean body mass by itself at rest no is going to keep you at a higher metabolism by itself well here's the part that's trippy you always expect a metabolic adaptation when you cut your calories your metabolism slows down okay your body's always going to do this anytime you reduce your calories there's ways you could try to mitigate it or whatever strength training and all that stuff the group that took the gp1 had sign significantly less of the metabolic adaptation than the other group even though they were all eating low calorie their metabolism did not slow right like the other group I I wouldn't you attribute that to the the muscle they they maintained I yes if two groups yes but you have to understand they both lost the same amount of muscle it's just that they lost more weight on the other side so the muscle loss was roughly the same so what I said was let me back up a little bit they lost less muscle as a percentage of body weight lost right but both lost the same muscle yet their metabolism didn't slow like the other group so what's your what's your theory on the what what would attribute all this has to do obviously with the peptide itself and how it's interacting interesting with these uh receptors and by the way none of this this is uh what I love about these these are just like you know kind of like how I tried to to use it right I didn't want I wasn't like trying not to lose muscle was like I'm just going to go and take this and allow it to take its course these aren't people that are like trying to stay on a protein diet and also train and stimulate and hold on they were like you take this take it you take this we'll watch your calories you guys will match your calories and let's see what happens that's B according to how he presented it yeah here's some more cool stuff about this with the muscle loss where I was tripping out cuz gp1s you have other data that shows that it is uh Pro muscle Health maybe PR muscle building to an extent I told you guys it's my experience yeah you've been M I'm taking a really low dose I'm not getting any appetite suppression I keep telling you guys I'm getting these crazy pumps it's almost anabolic for you yeah well it's it it increases it drives amino acids and glycogen in the muscle etc etc this study shows like there's definitely some muscle preserving effect that's happening well trip off this the muscle loss this part blew me away right when they're when when you and I and my wife told me this I think you commented on this as well and a couple other people when you take a gop1 it lowers your appetite it also lowers your thirst so people on a gp1 don't just eat less they also drink less water and because you're eating less you're also taking in less uh hydration something like 25% of the water that we get a day comes from our food not just water so you have a a big reduction in hydration do you know what that does to muscle yeah shrinks it yeah it reduces lean body mass and it sends a signal to the body to break muscle down in combination with a calorie deficit so just being less hydrated less hydrated low calories you're not strength training it's like ah we're going to l thought of that angle yeah right so I mean we kind of did I mean well we did in the structure yeah I was going to say I mean we did factor that it I'm just not to you know Pat ourselves on the back or anything like that but I mean this is like one of the things that is in our recommendations on a daily thing is to include that that's right to drink more water yeah so here's the part that is really fun right so this guy's up there talking and and you know I love this stuff because you guys know me I get all weird about it um so there are uh compounds known as uh osmolytes osmolytes are compounds that sounds funny name I know they just to just to make it um you know lay in Ser it draws water in so something that will draw water in right a great osmolite for muscle creatine we know this yes creatine hydrates muscle that hydration also stimulates um muscle growth so you want this right you want this to happen but there are also other osmolytes there's two amino acids in particular that are really really powerful osmolites Proline and glycine okay two amino acids Proline and glycine do you know what protein is very high in Proline and glycine collagen this may be the time when if you're on a gp1 because if you go gram per gram you know weight protein is the best and we've always said this if your protein's really high it doesn't matter but if it's below the the the upper limit then it definitely makes a difference okay but I think in this case if you're on gp1 you probably want to go with collagen because collagen will help improve the hydration of your muscle cells oh I can't wait for this clip to go viral all the ha in fact you need to say it right now like collagen protein would be the best if you're on a gp1 collagen protein is probably the best protein for you for sure here comes the clipse I know I know right oh my Isn't that cool that is cool is really cool to know interesting now on the other side of it the other side of me right which is thinking of the the future of how these things are going to be applied and culture and all that stuff holy [ __ ] like we are talking about uh this is as close as we've come and we're not we're nowhere near close to this okay just as close as we've come to a compound that can literally like help everything in that sense now we don't know what a potential longterm side effects in some people doesn't work for everybody etc etc still a medical intervention can't still doesn't come close to changing your lifestyle but in terms of the context of medical interventions I don't know anything that's even come close something like so because you just wait till they come out with fourth and fifth generation I know going into the third generation you know Pharma right now seeing the money is going crazy with R&D you know that you know in the next five years they're going to come out with some yeah some some crazy Stu can take this time then to talk a little bit I know we briefly brought it up in in a a previous podcast um but I really want to do something different than we've ever done before with uh you know we tend to not let the out of the bag with what we're doing on the business side when it comes to programs this and that but this I find is a exception to the rule because it's obviously been a Hot Topic uh for us our space the world I mean this is uh it's it's rare where I feel like uh mainstream media crosses over with Fitness right like Fitness doesn't make the news too much but it's it is like the amount of people that are taking OIC and these gp1s every I don't know do you guys know anybody yet who doesn't know somebody who who either on one or I told you my 14-year-old daughter knows what it is yeah I mean it's it's become that big of a deal which highlights uh you know why why we wanted to be ahead of this right and why like we've got questioned in the Forum recently oh they're talking about peptide so much well yeah it's because we've been doing this for over 20 years and this is industry shaking yes and I and I like to think that we tend to see things uh ahead of the average person when it's going to move an industry and we knew when the the more and more we dug into this like holy [ __ ] this is going to shake our industry up more than probably anything that we've seen in our lifetime look even more than you're than you think that's still early to talk about but there's a phase three trial right now on these these triple Agonist gp1s for autoimmune issues osteoarthritis not even for weight loss wow yeah dude so uh this is a big deal and what when you said I want to clarify for people listening you said we want to get ahead of this he doesn't mean from a business standpoint we want to get ahead of this because okay Jolene Brighton's a great example Jolene Brighton is like I love the way she communicates birth control pill birth control pills have been around for decades now it totally shifted culture and for a long time the way they were presented was no side effects it's fine everybody take it oh you have acne take birth control oh you have an irregular period take birth control like just without anybody really talking about the potential negatives and how it makes you choose your mate yeah like like women choose men differently when they're on birth control it can affect your hormones long term it could all these other things and Dr julan Brighton really presents this well imagine if she was around when birth control first came out to be able hey everybody yes this works but provide context let me explain some of these other things to to consider that's right that's what we're trying to do what we're trying to do is get ahead of the wave that is inevitable with these things and we're going to say look here's how you do it right here rails here are the things you can do to mitigate these potential negatives here's who it's for here's definitely who it's not for and because we tend to set the the the you know the precedent in our space because our podcast reaches so many people we want to say it loud and first so that all the morons that follow us who try to say something different a lot of people are going be like that's not what I heard that's actually wrong and that's the way it needs to be presented so yeah so we are going to be coming out with a course around this and we're actually going to personally coach how many people 50 50 is the plan right now and the idea of this um you know we have yet we've never done this right so we've been doing mine pump for almost 10 years in January it'll be 10 years and uh we've never made time personally to coach people through a program just it's not feasible or Equitable for us to do that we got so many things on our plate um but that's that just shows you again why we think it's so important is that we're going to take a cohort of probably 50 people um that we're going to go take them through a you know three-month program it's how long the program is and part of the idea of that is uh less of the business side of it and more of just just to give us even greater Insight obviously we've been and we're going to coach them on exercise and nutrition behaviors everything we want to know it's like a test case for us and uh both Dr Tina and Dr seeds were so excited that we were leading the charge in this and the fitness space and wanting to make a difference in this and really communicate this the right way that when I uh offered to hire them to come on board to help support this not only support us in in creating it and writing it out but also by coming in into the private Forum that will have access to them uh which will be the 50 people that we take through this they are going to be in there uh every month and doing live talks and questions for those 50 people and they offer those those services to us now we are accepting now people who are interested we're not going to say we're not going to tell you know so you could essentially get in a wait list right is that what it is well no the idea right now is cu this is going to take us probably about 30 to 60 days to get this all out and organized we've been working on it for a while now um and it it's it's not going to be cheap I'll just be direct to go through this process with us um to go through this coaching to get this kind of one-on-one attention from all of us um but we do want to do it for at least 50 people right now and see how we can impact them so this is people that would be potentially interested in that so if you if you go and you sign up you will be the first PE the first group of people that will even let know so as soon as it's all together obviously sometimes when we create content for example this right here is going to take a week to get out um whereas if I had access to the say you know 100 200 400 or 4,000 people that might be interested in it we can send an email out saying hey first 50 that want to sign up for this can here you go and so if it's something that you're interested in or like I have a client who is going to uh pay for her family member to go through this she doesn't need to do it but she has a sibling who she really really knows needs help she obviously trusts us to to coach her and take her through it she's going to buy and purchase the glp1 for her and get her all set up so it doesn't necessarily even have to be you if you have a family member that you know is either going to be taking it or already taking it and you would want them coached by us to go through it you can also do that too coach g1.com and you can go and sign up right and then you'll get notified yeah this is yeah you'll you're going to do it's a landing page where you'll just put in a couple things I don't know I think Doug put two or three things in there your personal information and then you'll now be on a list and then that list will be notified before anybody else on when this goes live because what we want to do is for people that may be interested but then aren't on a glp1 that we'll be getting on we want to give them enough time to be able to get a hold of all the peptides and do that so that we can bring this this group all together one time through this so I got to ask you guys a question because we're talking about be one of the osmolytes that I love it dude it's like it's either that or it's like I kept thinking it's like medoran you know for St it's like you know that that's just such a cool word to describe it all right so I got to ask you guys you're honest because I'm going to tell you guys what what I did but I need to know first and honest because I don't want to say what I did if it didn't work really well okay so I've done a lot of I've done a few you guys have seen me do a few talks in front of live groups for me the audience doesn't know audience doesn't know for me talking in front of camera no problem I can do it you know eyes closed totally comfortable when I talk in front of a live group sometimes I can get nervous mhm um and then this was also like this these weren't fans just was like for someone else I didn't think you look nervous at all okay so compared to some of my other talks how did I do I that was one of the best talks you've ever done okay so I did something different than I've done ever before two things H one is I Ed prayer which is that's now part of my routine now so I use prayer the other one is I use brain FM Focus oh oh interesting yeah I put brain FM focus on heading in heading in and thinking about what I wanted to uh to talk about and you know how it works right you put focus on you listen to it and like for the first you know 3 4 minutes you you know you don't know anything and then all of a sudden I'm like I'm on fire yeah so I just went through every kind of step and things did you did you uh pray while you were listening to focus or did you do them separately that was right before yeah right outside the door maybe be interesting to do it at the same time at the same time may get you connected to God how about that brain event for commercial saying get get get better connect I'm yeah I'm not going to say that Li CU I didn't do it but I I did it right before I walked in outside the door you know I just I just you know yeah I thought it was the the points were very clear your examples were great dude like yeah everybody was engaged so yeah it was definitely one of those I think well because you've also been doing a tour and talking about like this topic um you've been able to hone in on that but presenting it like that was the first time I saw it all kind of really Gill yeah the difference the difference was definitely uh nerves it just I felt uh very I didn't feel hyped cuz hyped is also nervous if I get hyp it's also a nervous reaction for me right I it's such it's such an art to be able to do what you do and especially in a in front of an audience like that it's one thing talking to your your subordinates or even like your peers uh but to talk to an elevated group like that where there's doctors Health practitioners that you are uh you know nurses functional medicine like a lot of very brilliant people that you're having in communication it's such a it's such a it's such a fine and it's for uh someone watching It's amazing And I have such an appreciation for it because you have this ability to communicate something that is um very hard for the average person to understand um and you can distill that down so it's digestible for most people simultaneously you know how to let your peers or people that might the first time know you and they doctors and like who the [ __ ] is this Meathead talking you have a really really good way of letting you know that I know my [ __ ] without also coming off like a lot of doctors yeah like doctors come off sometimes a little bit God complex and overd deliver on the how smart I am you know how to just just give you a little bit enough so you know like oh he knows his [ __ ] but then not to get consumed by that and caught up in I need to tell everybody how smart I am you're more focus on making a connection to the people you're talking to I just not a lot of people know how to do that really well and it it's uh it's more than just intelligence it's a it's a true art to be able to do that I appreciate that well no I felt I felt uh very uh calm uh going into it very calm and comfortable and I and what I did is the morning of is I I uh took a cold shower uh cuz that helps then I put the brain FM on and just kind of went through in my head what I was going to talk about and I felt very organ what you know what it is I felt organized and focused you know what I mean when you're going to do something and you just feel organized about it um and of course going back on stage I just you know set a prayer uh you know for just to submit so for whatever you know he wants for me yeah and so I felt great going up there and talking and um had a great time but you know what helps here's what works for you I'm going to tell people listening right now if you're in a you're in a position uh where you need to be um you're going to be talking to a very intelligent crowd when you work out it works in your favor because I know what happens I know that people down there looking at me are like oh meat head oh man yeah so I don't have to say much for them to be like oh he's not a I mean we' always we've always said that that was the only like that that was like the reason oh look at that Bros why this show didn't write I mean how long have we been referred to as the Bros right I mean if you can come off as that like it's like the movie who you you told isn't going to be a good movie then you find out oh that's a really good movie like like oh he's going to be really dumb he's kind of smart actually you know yeah look at that Meathead right there did he just say mitochondria no there's a there's a hey there's a real there's a real real art to that and it and it takes a lot of intelligence but it's more than just intelligence I mean a perfect example uh I mean look how brilliant uh Dr seeds is I mean the way he can communicate peptides is like you know his ability is UN but then look at him trying to deliver a joke and poke fun at me and then and then it not land whatsoever like bro he he comes on stage and I don't know what he was trying to do like he was trying to say You're fat or was he trying to say what was he trying to well he was so we were all four sitting in uh our director chairs so the whole audience the whole you could tell was confused everybody you in the belly he was sitting next to me and he was talking and so I'm sitting like you know I'm like I'm like slouched over like and we're in these director chairs like that and he's talking and then he looks over and he kind of kind of hits me in the in the belly and goes what's up with this yeah what's this and he's like looking at my stomach pointing at it and I'm like oh really oh God and then I'm like well man give me a break I haven't really worked out much in the last month or what that right and he kind of like went in on it a couple times and and then kind of try to get you guys to Pile in too and be like what's going on guys and he's like pointing at and everyone's like oh the whole audience like oh like this and I was like Jesus what was that all about and so like I don't know right after that it was between questions I stood up and like you know casually like showed my abs to show people that like I'm really not that fat I promise you maybe I was in bad posture let me tell it's not that bad let let me show you I got to tell you I love Dr cing roast he's one of the he's like one of the boys you know what I mean obviously the brilliant right but first off you see how he dressed he was he wearing Versace bro he was so swag for it bro he's so swaggy the glasses the beard you just walking around like this is like the hottest old dude I've ever seen in my life you know what I mean no no he's just so he came up to Doug he came up to Doug afterwards and said you were looking no so he so Doug what did he say to you he came up to you I think he felt bad yeah you know he was saying that you were so thin yeah that was so see that makes sense because when he saw that totally makes sense I've lost all kinds of way I don't think anybody got that though no nobody yeah well because he was he was like uh gesturing towards my stomach and looking down that wasn't like he was like you know he if he would have grabbed my arms like he was squeezing my bicep I would have totally received it that way but it was like he like Pat me on the on the belly or pointed at my belly it was like yeah nobody knew that and only and Doug was the first person to enlighten me that he didn't mean that cuz up until the whole thing was over and you said that that I was almost certain that he was it was like a fat joke I do it wasn't welcome to the club D you gotta be I mean what did you think Andrew watching did you I took it like how Doug just mentioned it because s had just said to Dr C you look so great and then like immediately after he turned to you and was like oh look at this guy and oh so you actually got it the right way yeah oh interesting you're the first person to say that cuz Jerry and everybody else I talked to yeah they all thought it was the other way so I didn't I didn't think that at all that sucks when you make a joke J and then the person takes it totally the wrong way yeah you know what I mean you ever do that or you make a joke like oh I mean I I felt like I felt like we were all caught off car CU I feel like you guys would have rolled with it if it was like making fun of my size and we would have played right into that you know what I'm saying and yeah no I totally did not it went right over my head and didn't but I mean point of that is just like there's an example right like brilliant brilliant man brilliant brilliant speaker delivering jokes to a live audience not my strength what's going on strength yeah so there's an art to that man there's an art to be able to connect to an audience to throw a joke in there to let you know how smart I am like and I just think that you do that masterfully I I really do I think you have this ability to you can take somebody who knows nothing about Fitness and engage them into your conversation while not losing the doctors and vice versa which that to me is well I just get excited because you're you're sort of in that that pool now like so we're actually really literally connecting with physician and so it's like this is becoming a bridge now with what we've been talking about forever but now we get the the power of the Physicians pay attention list this was a dream of mine uh two decades ago you know when I opened my studio I my goal was to was to merge uh medicine with Fitness with Wellness I mean they're all so separate and then I I did have a lot of clients that were doctors at the time and then they started referring me Pat patience I'm like man if we could just if we could just get everybody to work together you know not get doctors to understand how to train people not going to happen they they know their expertise and not get trainers to become doctors it's not going to happen but yes work together and and Dr seeds kep up on stage and he said that exact thing he says we need to bring we need to bridge the gap because he's such a fitness guy like if you when you meet the guy yeah he's fit like the dude's jacked he works out he understands uh the benefits and the value more than the average doctor maybe that's why the joke didn't let I've never had a doctor like make fun of me for being smaller than them just hard I've been more jacked than every doctor so maybe maybe that was all my bad you know what I'm saying I guess the first time ever maybe you are a little more jacked than I that's hilarious that's hilarious anyway I got I got I got a scary joke I a scary joke scary study for you guys I just read a study on fatty deposits they did an analysis of fatty deposits uh in blood clots you know what they found what microplastics tons and tons of microplastics in blood clots in the heart brain my God and uh the legs sh shards of plastic from larger chunks have been found inside more than 50% so more than half are are found in there and and I I'm sure it's playing a role dude so that's really it it's like you think that you're just okay microplastics what's the big deal you're just going to like pass through but they're getting into our our system our organs and everything else and they're built they build up in your in your uh liver they find them in the liver they find them in the kidneys they find them in men's uh testicles super problematic in your blood wow wow yeah dude and cuz and when you understand what most autoimmune disease comes from with that you have to think for sure that is influencing a big why wouldn't it it's a foreign object in the body and that's what autoimmune is autoimmune is your body resp attacking itself yes attacking itself and responding because it's got a foreign Invader and it's I mean make and it makes so much sense that that's why we've seen an explosion in autoimmune dude I got to tell you too and I feel stupid drinking out of a plastic bottle of water cuz they find microplastics and these things yeah but at home I get um filtered water and I get uh shipped to me in glass containers yeah so big glass containers uh because of that cuz you know the just the manufacturing process of like when you know goes through the machine fill it with water put the cap on little tiny microscopic bits of plastic get in the water and you wouldn't you can't tell unless you get a microscope well and the thing is that that one time or the few of those isn't so it's the it's the it's all the more and more we're we're learning is that wasn't an issue well at least not with plastic bottles when I was a kid do you guys remember when drinking out of plastic bottles was became popular well bro there wasn't you you know that when we were kids they didn't even sell water no you didn't buy water you didn't buy how crazy you sound like a cavan think about that for a for a second when we were kids they didn't even sell bottled water no they did but you were Rich you bought Avon remember I should drink out of a hose exactly but there's like you go to a you go to a 7-Eleven a groc I mean there's literally uh two or three doors are responsible to all the different brands of bottled and plastic water and canned water now that that's out there that wasn't even a market it's wild do you remember drinking out of the hose and uh but do you remember that you had to let if especially if it was hot outside you had you ever burn your mouth with the freaking hot water that came out first the water was sitting in the hose oh my god dude that [ __ ] got it tasted like that nasty like rubber yeah that's gross kids are funny too now I was at the Park yesterday with my kids and and there's a water fountain there and my daughter's like did you bring water and I'm like no no no go drink the water fountain and all the kids are like ew like it's a water fountain what are you talking about dude we used to drink out of everything I mean how horrible is it that we part of why we went away from that cuz you're like oh my God it's so dirty and the rubber from the hose but is the plastic actually worse probably than the than the rubber from is that that would be crazy if that's true that would be crazy I heard I don't know I don't know how true this is isn't well water supposed to be the best if you have a well isn't that supposed to be the best should be as long as it's clean right natural filtering happening there right I've never had a well I've never had well water lione did you have well water Justin um we had well water yes when I was at my old place you did uhuh and that's where you got all your water for drinking yep oh yeah our whole house I grew we did too you did too mhm when I lived up there how does it well work does it collect rain water what is that no I think you go deep enough there ground it just goes through the ground into okay I don't know anything about this like what's the did when you were talking about the uh GP one we're talking about how we're going coach did you give the um okay Coach GP I I don't remember if you said it or not I had did you guys at all like check out um Elon Musk and like some of the new things like Tesla's going to be doing in the future I know I think he was doing some like announcement to like shareholders and whatnot uh but I figured especially Adam would you know be interested in this but uh so I guess he's going to going to have a fleet of Teslas that are just devoted to like Robo taxi but in the future your own personal Tesla you can just like click onto their app and then put it into the fleet as an option to make money while you're gone wow brilliant right so it's like it combos like the Airbnb and like uber within their own system he's like dude this could even like you know within a short amount of time actually pay for your payments just by putting it in the fleet for people to use imagine you're at work for 8 hours you park your car outside hit the app and the car goes and works while you're working wow dude isli crazy I was like this guy is on another level he is because see something like that would make me buy a Tesla I know I uninterested until I heard that I was like oh I'm not really into the cars like there I'm not a Tesla guy at all but that's cool that is really cool to be and it all automated too where you could just set it up where it's like oh have this thing I work from this imagine that imagine like like right now few hours our car our car is being parked out in the parking lot right now imagine if it was making us money while you're sitting here working then will yeah he's like 100% this will that is you know why that's so brilliant too is uh you know trying to for a company to build a fleet that does that on its own like think of a company that's like we're going to build a fleet of Robo taxis uh Tessa is going to do it faster cuz people are buying the cars and doing it themselves they already been testing it yeah in the market wow wow I'm blown away I did not know they were doing that already that is brilliant it is I wonder how many people this going to be a weird Market is it going to drive the cost of the cars up or down yeah and or so here's like because there's going to be a lot of people that aren't going to own a car then too well maybe so I I I I actually thought that was going to happen when turo came on and turo has been around for quite a while now yeah I mean uh that we were going to move away from this and there's some people that have right we have friends Tom Bilo is an example you know guys yeah guy's a gillionaire and he doesn't have a car you know he literally Ubers everywhere so he's somebody for sure that would take advantage of this um but there's still a large or a greater majority of people that still I would have both that's what I would do yeah so I would I wouldn't own less cars i' actually own one more car and the way I would look at it is like the car that gets me to and from work that I don't give two shits about that I don't mind other going out to drive other people I would and I would hope that I could make that car basically pay for itself CU I have my own like I have my commuter car that I drove today right that's my car that it's like I would consider like the I care less about I don't take good care of it I would say in comparison and so I would love if it was being there's a lot of people then I have my cars that I don't want anybody to drive but imagine working from home or your stayhome parent or there's a lot of people like that they just have the car parked yeah and you like I'm not going anywhere tomorrow or the day after you plug you just put it on the app and go make some money I mean it reminds me of the uh remember when I told you about that app for like people in San Francisco the that rent their actually space in front of their house by the hour like that I mean imagine like you're like a person who lives in San Francisco like you could have your parking spot for your house being rented out all day while the car is driving around making you money like that I mean you're just inside your house eating Cheetos by the way that's the that's one of the most Adam thoughts Adam's like how else can I stack this with other way I'm already thinking there's probably going to be PE smart investor people out there that are going to buy a fleet of them themselves and then that's their well that's what so that's what turo did right and obviously some people bit off more than they could chew uh in areas where they couldn't where the demand was high during Co and not so high now but there's a lot of people that uh and I've met several of turo owners that they started it with one or two cars they saw how quick and problem and they just bought a whole fleet of cars they got like 12 of them and basically basically becoming their own little Enterprise you know what I'm saying and that and and renting out Vehicles because as long as it was covering the payment and insurance and and all the expenses they're basically were getting gaining a car with a little bit of cash flow like it's like a no-brainer awesome so yeah all right so shout out we mentioned it earlier coach g1.com get in there we will notify you when it's time for us to take on clients ourselves we'll actually coach you ourselves you have to be on a gp1 of course to be in this uh group so it's coach g1.com butcher box delivers grass-fed meat Heritage pork wild caught fish to your door if you want to eat healthy meat but you don't want to spend a lot of money butcher box is the best company in the world and right now if you go through our link you can get your choice of bone in chicken thighs top sirloin or salmon in every single box added for free for an entire plus you'll get $20 off go check them out go to butcherbox.com sline pump all right back to the show our first caller is Casey from Oregon hi Casey how can we help you how you doing hello hello hi guys um I'm doing well thank you so much for having me on I'm super grateful to be here and of course I have to at least touch on the thank you so just really quick um I could go on and on about how awesome each one of you are and your team is um and just the impact that you guys have had on me and a lot of other people is really special so thank you for that and then one specific thing I need to touch on because it's the most important thing in this life and it's just um salad it's been super cool to hear about your spiritual journey um and I'm just I'm it's awesome that you have Jesus and to get to experience his love so um thank you for sharing that that's awesome thank you thank you very cool yeah all right um okay so my question is about an episode that you guys did a couple of months ago it's the 90 days to get ready for summer plan um and I have the protocols in written form if we need to address that but other than that I'll just read my question okay so I started following the 90 days to get ready for summer plan at the beginning of May after spending the previous four months training for a half marathon I was super excited to start rebuilding my strength after not being able to lift heavy for over a year due to an injury um and to do some body recomp so I decided to pair the 90-day plan with anabolic fast forward to the end of May and I found out that I was pregnant um I was just finishing up the first 30-day phase of that plan I felt like I was in I was in a pretty good place with most of those habits um and so now I'm in month two I'm almost seven weeks pregnant and I really want to continue on with the plan but I'm not sure if I should I've been tracking my food steps and hitting my protein goals But ultimately month two as you guys know is in preparation for month three which is to adjust my caloric intake or movement depending on if I'd like to build muscle or lose fat and obviously those kinds of goals should not be on my mind anymore since I'm growing a human but I'm wondering if there's a way for me to modify the rules of the plan to coincide with my pregnancy um and the main items I'm unsure of would be my protein goal and if I should still be trying to gain my strength back so I love to hear you guys' thoughts really really good question um I'm glad you're asking this because you know I've work I've trained a lot of clients where this happened in the middle of our training and really the big adjustments are really based off of how you feel there's nothing that you really have to do differently I definitely don't want you to cut so we don't want you to have to we don't want you to try to reduce body fat by reducing food intake not a good idea um while you're pregnant and then exercise wise you could do all the exercises so long as they feel okay what tends to happen is as your baby grows some exercises will just feel uncomfortable split stance exercises can start to feel uncomfortable obviously core exercises you know they're going to change you're probably not going to want to do you know especially in the third trimester something like a bent over barbell row you might want to do it supported uh like a cable or a knee on the bench uh type of a row a seated row or a seated row so you're you're really that's that's pretty much it like based off of how you feel as far as trying to get stronger um that's fine but you what you don't want to do is try like push so hard you're you're you're really pushing the limits you don't want to do that while you're pregnant because uh well there's a few different reasons your risk of injury goes up because of the loosening of your joints and your ligaments because your muscle recruitment patterns around the core and the pelvic floor start to change that can also increase risk of injury and then of course the obvious you want to over stress the body uh while you're pregnant so you just proceed as usual don't try to cut or lose weight and then really just pay attention to your body do I feel more tired than normal do I feel nauseous uh this exercise feels awkward my my bell is getting in the way maybe during the third trimester or I don't feel like I get I could really do this movement properly then then you just replace it with something else yeah I really don't I really don't want you trying to make gains in any direction right either getting leaner gains or building muscle and building strength gains really at this point uh how far along we are it's can I maintain what I've already curly got to strengthwise body fat percentage wise in just by maintaining what you've been doing and that is a huge win I mean the ability cuz obviously you'll feel your energy up and down in better days than others and obviously you now your your tummy is growing and so that makes it uncomfortable or something so the fact that you could still do a lot of the things that's a massive win so if you can just continue to maintain uh the momentum that you already have I think the the biggest mistake people make in pregnancy is trying to make new moves is trying to you know I get push harder yeah I get clients that are all all of a sudden getting pregnant and they're just got pregnant they're like hey now Adam I want to do this and that it's like well we should have laid the foundation uh before this is not the time to start trying to make moves uh right now it's about the baby and taking care of the little one that you're growing so that would be the main thing that I would just remind you and to listen to your body and you know there's going to be times when you probably have to back off intensity a little bit that's totally fine and there's going to be times where you probably feel great and it's okay to to push it I just wouldn't want you trying to hit PRS and really push your limits uh at this time right now it's just keep stay mobile stay moving stay strong that in itself is going to really benefit you when it comes to post pregancy yeah I've had I've had a lot of female clients get stronger through pregnancy but we what we did is we maintained a moderate level of intensity and so when the weight just felt light we just added more weight but what we didn't do is like okay today we're going to try and add you know five lbs to your LIF or 10 pounds to your left it was really just we're maintaining kind of this moderate moderate high intensity we're not going to failure not going crazy with our workouts and then when it's like wow this feels too easy all right we'll add a little bit of weight you know type of deal um which is totally fine but you know Adam hit the nail on the head it's like uh what you want what you don't want to do and what you see a lot of times with women is oh my God I'm pregnant I want to like make sure that I don't gain too much weight post pregnancy I want to bounce back real quick so they start to chase this goal while they're pregnant which is it's not going to work I just work okay so a couple of um just clarifying questions from that if I may yes so when you say not to like start adding new things that I'm not used to or anything um where since I haven't been technically consistently strength training for like the last year or so I just got back into it after being very consistent for a lot of years um so it doesn't feel like what I'm doing is new um and pushing my limits or anything but would you say that it is because I have taken the last year off yeah so so okay so when you're looking at the exercises and the movements I'll give you the ones to look out for especially towards the third trimester okay split stance exercises uh single leg anything balance anything tends to you know the pelvis has to support itself through that corion and during pregnancy you can develop um I can't remember the term pelvic synthesis pain I think it's called and um and and so like you one-legged toe touches and balance and that can aggravate that anything laying on your belly lay yeah laying on your belly laying on your back flat during the third trimester that can not feel so good um so you can do new exercises but you got to just really feel good while you're doing them so like go through the motion and feel good and then don't push the int too high but it's going to be a lot of bilateral stuff squats Sumo Sumo exercises we started using towards the third trimester yeah um you want to be more supported in the third trimester and that's really it it's like the the stability instability kind of component of training we're going to want to kind of reduce that a bit so U just because I mean your your your core is different it's going to be expanding it's needs to make room uh so it's going to feel completely different listen to your body yeah as you go through this listen to your as you go through it if it feels really awkward and weird change the exercise out are you you're in the first trimester now have you getting any of the classic like nausea morning sickness um luckily none of those specifically just starting last weekend I think I've been experiencing more fatigue than I normally do so that's been the biggest one yeah okay wow well good for you that first trimester this is what I meant by like so when you have those days of fatigue back off the intensity you know or maybe sometimes that's a day you just go for a walk that's right so you've done a great job already of laying a nice Foundation you've got a history of lifting weights before so you're already putting yourself in a really nice position the biggest mistake we can make in this situation is trying to do too much you doing anything physically and active is going to be positive for the body and so if you notice as you're going through these movements if there's anything that just doesn't feel right feels change it out change it out for something else or you feel like man I am just really dragging ass today or my body does not feel good or I'm having a little bit of nausea like that's not the day to go try and really get after the gym I mean that's a day where maybe we go for a walk maybe we do a couple movements see how you feel like just listen to your body here stay consistent with your activity and movement I think that's going to serve you uh but we're not chasing PRS now when you're cleared uh for activity after you have the baby uh map starter is a really good program uh for for postpartum it's a really really really good program for postpartum um only after you're cleared and and if there's no like major injury or anything like that then go to muscle Mommy and then you can go to muscle mommy yeah yeah yeah but do do you have map starter I do not no oh perfect or we'll send it to you perfect program uh for PO for after you have the baby and everything's and you're cleared to move thank you guys okay so being in my my very very early on assuming I'm listening to my body and and taking it easy when I need to take it easy am I okay to at least like push it push my limits a little bit in the gym since I'm so early on how okay let me ask you this because I don't I don't know you so I would know this if you were my client and I would know your Tendencies so some people I would say no and other people I would be like yeah I think you can do you have a tendency to overtrain do you have a tendenc what do you do now cuz or going into this like what did you do prior to that um well I'm currently doing anabolic prior to that I was training for a half marathon and prior to that I was injured for a year so I wasn't doing really much of anything are you are you someone that tends to overdo it or are you pretty good I can but I feel like I found a good balance I think the hardest part is just I've been out of it for so long and I was so excited to get back into it and so I know I know it'll help you because you've been at it for so long and it's so new you don't need to do much to get your body to respond so if you feel like oo I want to go a little harder air on the side of less and then you and that'll probably be correct yeah if it's e if if it was easy I'd say okay we can add some weight and then okay it just it just needs to be challenging it does not need to be really challenging I mean you I want you moving with perfect form and technique I'm okay with the weight being heavy enough to where it's challenging you but I most certainly don't want you shaking all over the place to finish any veins popping out of your neck yeah yeah I I just and but I'm also asking you as you go through it was like was you know is Cassie is that really easy is that really easy yeah that's really easy okay let's add some way how about now is that still yeah it's a little bit more but still pretty easy okay out a bit more way how'd that feel like oh that was challenging I think I could do more but that was Challen okay it's challenging that's good enough if you feel worse at the end your workout than you did starting it you did too much probably okay great thank you guys so much I appreciate you and congratulations yeah thank you exciting future muscle mommy all right yep bye guys that's great have you do you guys have a lot of experience training a ton ton yeah ton yeah yeah I've had a lot had a lot of mom have you I had uh I've had several clients that I trained for years and then they got pregnant and then I trained them to pregnancy and then they had the baby and I trained them post it's all varied too like in terms of yeah like you said like the first trimester and like some had really you know the morning sickness like like bad you know it just varies from person to person I I trained many moms uh like up until like that sucker popped out like literally a week or two before we were lifting weight still so you you'd be amazing you it it but I really it's like it's like uh how I tell people getting ready for a competing for a show yeah like pre-contest pre yeah it's like the real work has done in the offseason so and and if if we were comparing the two like being pregnant is being on season right so it's like once you have the baby it's like at this point the the real work was done before now you're just kind of maintaining movement trying to be consistent maintaining strength I'm trying to lose as little muscle as possible the other thing to consider too is uh I can't I think the name of the hormone that's released a lastin if I'm not mistaken maybe dou could look it up but your joints and your body especially towards the end starts to loosen up on in preparation purpose yes for child birth and so exercises that place you in these kind of positions where there's the pelvis is twisting or or twerking and it needs to stabilize like it could cause major pain uh in pregnant women uh I've heard pregnant women refer to as like a lightning crotch they'll say where the the the there's like a ligament there the pelvis that gets loose and inflamed and then it's like they just it feels like terrible pain so you know I I learned that early on as a trainer with some of my you know pregnant clients but it's a good time it's great in you know elastin it is uh elastin awesome um but yeah so one of the best things you can do when you're pregnant is strength train I the recovery is so much better oh yeah afterwards our next caller is Marissa from California Hi Marissa how can we help you hi good morning good morning thanks for taking my question I'll get right into it um I have it written here so I don't beer too far off track so I'm 36 years old I'm 5 foot6 and I weigh 145 pounds I've been training and going to the gym since I was 15 years old and I've been yo-yo dieting since middle school at the beginning of this year I started a nutrition program and lost about 10 pounds and I also found your podcast around the same time generally pretty happy with the way that I looked except for two small areas where I'd love to Target some fat loss and when I lost uh the 10 pounds earlier this year I also lost some curves that I'd like to gain back so I purchased the uh muscle mommy program my very first Maps product when it launched a few weeks ago uh to help me with those goals and so I'm now in the middle of week three of phase one um but I'm having a hard time with two things and that is the time commitment and the intensity so for context I am a mom a wife full-time employee and I'm also an MBA student at Berkeley so for me the muscle mommy program workouts can take over an hour to complete uh with the recommended rest times and so that's pretty hard for me to fit into my schedule on any given day so I'm wondering if it is okay to split the workouts uh and do shorter workouts over more days of the week and I don't know if that affects the overall outcome of the program and if it is okay to do that what does that mean for the trigger sessions um alternatively would a program like Maps 15 be better for me with my time constraints and the goals that I have in mind so that's question one uh question two is on the intensity side I consider myself pretty fit but probably disproportionate Ely so so historically focusing more on lower body than upper body and core and so some of the exercises at least in Phase One are a little light for me so uh for example I did the elevated dumbbell sumo squats this morning and so with my dumbbells um up at the highest level which is 55 lbs um I can probably do 15 to 20 reps rather than the 12 that's recommended I do have a barbell though and I see there are barbell squats in Phase 2 um but then on the other hand some of the upper body exercises my 15lb dumbbells are more than enough so my question here is should I advance to phase two for the lower body work so that I'm challenged or should I stay the course and complete the program as scheduled or is there a completely different program you'd recommend for someone like me yeah good question and then lastly I'll just say I love all of the advice written into the program especially around the testing and the supplement advice for women um I love the workouts I'm doing a lot of moves I wasn't previously incorporating so it's been fun it's been a nice change but wanted to pose this as a Live question in case there's there are others um experiencing the same issues this is a great question it's great detail and I think your intuition is already on point which is I just don't think that that's the ideal program for your current time in your life you got a lot going on right now and trying to train inside the gym and even and you could totally split it like you said there's nothing wrong with that we've modified programs for people like that before I just think that a Maps 15 type of protocol will better serve you with everything you have going on I think you'll build as much if not more muscle that way you won have to think about it quite as much it's all right there ready to go yes and and then and then then maybe when things slow down a little bit schoolwise or workwise or summer wi like depending on you know that better anybody then maybe we jump back into a muscle M doesn't mean you can't utilize though a lot of the cool stuff that cuz muscle Mommy we put a lot of effort into like all the supplement diet recommendations like keep that you can keep that you could totally keep all those things I I do think a modified uh program though as far as like or like following Maps 15 like the advanced style which is more like about a 20 minute work 20 25 minute workout uh especially since you have a barbell that's what I would probably push you towards yeah it bottom I mean look a mom full-time employee also going to school you got a lot going on um and based off of what you're saying with your work and your and your education you're probably somebody that pushes yourself pretty hard or very accomplished and so that means you probably Veer to more towards I'm doing too much rather than I need you know kind of the right amount I think Mass 15 is going to give you better results um now as far as the question about the Reps and the weight that you're using you obviously can go heavier if you could get a heavier dumbbell but here's the other thing you could also make that weight feel heavier by going slower with the Reps or pausing at the bottom and tensing it so sometimes what I'll do is you know if I'm using a weight and I think okay I want to do you know 12 reps with this and then I end up pumping out 16 reps well with the next set I might not add weight I'll just slow the Reps down so that it becomes 12 or I'll change the technique in the form a little bit so there's different ways to do Progressive overload one of them is to add weight the other one is to make the current weight you have feel heavier both of them are are totally valid but yeah Maps 15 do the advanced version I think that's perfect uh for what you said and then after that like Adam said when you have more time go back to map's muscle mommy you'll be set you also could even though we're I mean I think just to help other people that have this question I we should talk about it you mentioned you had a barbell I would actually just put a barbell on your back and do the the the sumo squats you can do that so instead of the dumbbell between your legs because and it sounds like you're an advanced lifter so you would probably know how to do that I would just say hey let's just put the barbell on your back that way you can load that especially since you have a strong lower body and we'll do we'll do super squ but don't do it elevated uh because you don't need you don't need to do it elevated if you have a barbell the elevated part is because the dumbbell is down between your legs it'll hit the floor but you can go down just as deep with a barbell without having to elevate and the reason why I'm saying I could just imagine you getting a barbell on your back and then trying to step up and Elevate don't do that yeah glad you clarified do but yeah you know if you were a client of mine and that we were trying to solve that barbell Sumo squ and you had a barbell I'd say oh let's just do barbell sumo squats that'll that'll do what I I'm trying to accomplish from that exercise but I think none of that matters because I think we're going to move you over to Maps 15 I'll have Doug send that over to you you don't I'm assuming you don't have it already do you have Mouse 15 yet yeah okay so we'll have Doug send that over to you for free and then uh follow the advanced version so there's there's two versions in there there's a beginner 15 kind of version and then there's the uh the advanced version the advanced version takes more like 20 to 25 minutes so uh let's let's have you do that and then stay in touch with this as this goes through like uh I'm I think it's going to be the perfect amount of volume for you uh and I think you're going to find you get better results that way I think you're going to feel great doing it um depending on how how that goes there's possibilities of me adding one exercise here or there to it like if we were trying to do something specific but I think that by itself is going to do you really well totally okay thank you and then just last question since you know I have a little bit of disproportion is there anything you recommend to sort of even out the upper body lower body strength that's very normal especially for a woman to have a very strong lower body in comparison to weird about what you that's totally normal super common now if you said something like uh you cared about uh uh aesthetically like you're like Adam I wish my shoulders were more developed or I wish but if you are okay with the shape and the development of your upper body in in relation that's that's totally fine it's very normal in fact many of my female I had a lot of female clients that could squat and deadlift damn near the same amount of weight as my men could so women could get really really strong in their lower body uh not so much in their upper body so it's totally normal to have that feel disproportionate so long and so long as you're happy with your Symmetry and your physique shape and you're not telling me specifically like there's a part on your upper body you wish were more developed I wouldn't modify or change uh the program from there okay sounds good awesome yeah thanks for calling in all right take care guys you know the the the interesting thing about Mass 15 is it's probably the most appropriate program for most people for sure especially with the demands of work and you know just family and all that like it's just it's one of those things it's nice to have something like that that you can keep consistent with yeah it's it's become one of my favorite programs especially kind of like where I think I'm at in my life right it obviously not the best program if you're going to get on stage and compete you know it's not the best program for you if you're trying yeah but you know when you say that you got to be careful someone listening yeah someone listening is like well I want to look like I like like no no it's just not appropriate in the sense that it's not going to get you anywhere to train with crazy volume stuff because you have a normal life you work you K stress bucket is up it's like when you're competing people need to realize when you're competing that's your job yeah you don't do anything else and your whole life revolves around it's one of the most selfish sports in the world for that reason our next caller is Anthony from Florida Anthony what's going on man how's it going guys good how can we help you what up uh so I'm calling because I had so I talked to you guys about four months ago you said to reach back out in uh checking with you after I um I did Maps anabolic advance and I went into reverse diet and as cell predicted I put on about 12 pounds and I would say majority of it being all muscle um yeah it felt great I went from the I ended up going from um I was eating like 1,800 calories at the time you guys said I have to go way higher so I went reversed it and I got to about probably on average 3,300 3,400 a day woww um and I felt amazing my strength went through the roof uh like I said I definitely put on like definitely put on some size I would imagine I put a little bit of fat on but like my waist never changed my my you know clothes really never changed or anything like that but I definitely got bigger huge um yeah so it it was really awesome and then now basically what's going on is I am um wanting to do a small little cut after doing that reverse diet for a while and like I'm somebody that's pretty much usually locked in like when I do when I jump into a calorie deficit and I pick whatever my calories are going to be like I don't go over it I'm really strict I'm really good about um you know counting my calories using my app hitting all my macros everything everything like that but it feels like this time I'm like having such a hard time I don't know if it's because I was maybe used to eating so much food after doing that reverse diet and I will also say that I did just have a baby so my sleep is terrible so I don't know if that's playing a huge factor in it of course I've noticed like my Cravings are like not typical for me like I don't like I can have cheeses and pretzels and stuff like that in the house and like not even worry about it let my kids have them once in a while but like I find myself like getting so hungry and like strictly craving those things and it's just like way out of the ordinary for me so what I'm trying to figure out is am I cutting too deep right after doing a reverse diet or is it just like the fact that my sleep is so bad that's factor in like why am I having such a hard time cutting this it's literally all three things you just said like first of all one one one thing by itself that is is crazy and it took me a long time to make this connection of what a what a massive one poor night of sleep I can guarantee that next day I'm going to have the weirdest cravings for L of St so that's a fact just that alone so you're sleep disrupting you're also a new person you are 12 lbs more buff than you've ever been with a metabolism that can eat 3,400 calories which you may have never been in your life before and now you're trying to cut back down so that in itself is really really difficult and it may also be you might be too aggressively cutting and you don't need to you might you might be because you're used to probably cutting down to a certain amount or maybe a certain like meals that you have you just went right back to it's like the fact that you went all the way up to 3,400 you can probably cut at like 2,800 and lean out nicely and so so yeah I'm looking at like 25 so I'm way too that's too much yeah 2,800 and and another one of those signs is the Cravings are so bad because you really are hungry and so it's it really is a combination though of all three things you you you've reached a higher level metabolically than you ever have before so it's you're a new version of yourself you're not used to this you're probably cutting a little bit harder than you need to and then you're also dealing with poor sleep that's definitely going to kick that up and so you know a strategy Anthony if you can do this and I don't know if you you you're good or not this would be difficult for you but I would if I'm in your situation where I'm battling these sometimes you could sleep sometimes I don't is I would EB andf flow my calories uh so I'm not like just I'm eating 20 800 every single day some days I might go as low as 24 2500 other days I might be 3,200 calories and kind of allow it to unate now at the end of the week you average out in a cut but based off of how you're feeling and what's going on with your sleep and everything else I might allow those days to be higher calorie days and then days when hey I got good sleep last night I'm busy today so I can so it doesn't bother me to miss an extra 500 like you could go low on that day so there's nothing wrong and even lower than what I said said you could push as low as 2,000 for one day one day of a 2,000 calorie day is not going to hurt you just be prepared that the next day you might be really hungry and if you paired that with a poor night of sleep those Cravings might kick in so yeah and the other reason not to go too hard of a cut is the stress of lack of sleep is already a lot of stress so then to add the stress of reduced calories that's like a double whammy so in a in a position like how old your baby how how how long AG would you have it six weeks okay so you're in the middle of it so I I would I do I I would do a very low mild cut at almost maintenance I yeah I would go like if you were averaging 3,300 calories I'd go 31 like something that's just real tiny Because unless you're in a hurry you know if you're not in a hurry I I would do a tiny cut I wouldn't go crazy because you got a streng lack of sleep is is a killer man it's a killer on your recovery it crushes your it it causes Cravings it it's a big stress on the body so going in aggressive cut plus lack of sleep like that's that's that's not a good idea I would do a real real mild cut at most and then just monitor your intensity with your workouts keep it kind of easy anabolic Advance is probably too much at this point this would be more of a map 15 map 15 would be the perfect workout for you right now and then just take it from there and I remember I remember you I remember our conversation last time Anthony I know you have you have a lot of muscle you have a you have I know you're lean and so you're actually in a place now where you'd be surprised like just kind of keeping a like just get out of a bulk but put yourself in a maintenance you probably get a little leer and you'll probably lean out so you don't you when you have as much muscle as you have your train is consistent you could probably just Eat Right Around 3,000 calories to where you're what you would consider kind of a maintenance place and you would probably week over week slowly lean out and feel a lot better in in that you know I remember you you called us out of your garage right garage y so this and I just had my my third daughter that's what I was telling you guys last time so it's you know obviously with between the three kids and and this Baby's definitely the more difficult one with the sleep as far as that goes and then um you know so what I had what I did was I finished Maps anabolic and I knew that it was way too much for me I kind of Switched I'm just doing three days a week and I just do like a full body workout and uh in some days it's only like I don't even like sometimes I won't even get to the legs just because I know I'm too tired to do it and I don't want to stress my body uh so it's like typically it's just about three hours a week of of working out and the rest has just been kind of walking and just trying to like maintain it um and so I was wondering like what you thought would be the next and I guess you just answer that by saying Maps 15 you'll love it it's perfect do the advanced version it's like two lifts a day every day most days you're going in you're doing two lifts and that's it you're in and out it's your body will recover from it you'll feel good daily little bit daily seems to be better than a lot occasionally so you know two full body workouts a week versus you know 20 minutes a day I mean the the the the shorter work better match for your environment they seem to a lot better yeah and I'm in I'm I'm right now taking two weeks off and and I wanted to run this body because I'm pretty sure I heard you talk about this cell before um so I've been dealing with tennis elbow now probably for like two years and I'm doing like I'm treating it like the toxic way where I like go get a quarter Zone shot act like there's nothing wrong and then I just work through it um and I've hit this point like where I got it my final quarter Zone shot like two weeks ago and it just did absolutely nothing for me so it's not even like I'm at a point where it's not working for me anymore so like I know that like I just need to give my body rest plus they're not sleeping so it just worked out that it's it's the time to do so but my question would be like with the tennis elbow you know I am get I am set up for an MRI and like trying to figure out a few things but is do you have any like yeah like try to keep what I have without losing it but still yes yeah so deep tissue massage will help unless you got a tear but it sounds like a lot of inflammation deep tissue massage um and I are you look have you have you looked into peptides have you worked with like bpc157 thymus and beta I just started it today there you go and so deep tissue massage that and then really just ease into your workout I'm going to add I'm going to add more holistic stuff to that okay so now that we're going to move you to Maps 15 okay every day that you also lift I want you to start it so if you go on mine pump TV our YouTube channel Justin and I both have done videos on this I know I've done a tennis golf elbow one I know Justin has to there's some Mobility drills specifically for the wrist and the shoulder which will address this but wait till you feel better though don't do it if you're super inflamed right now don't go jumping into intense Mobility cuz you'll make it worse you got to let it definely the worst it's ever been in two years and I'm wondering if it's because part of it's because with the reverse diet and and my my lifts got so much heavier than what they normally have yeah that exacerbated it for sure 100% but wait till it INF you know starts to feel better and then the mobility movements CU you can overdo those too when you're really inflam like Adam said before every workout yeah every workout you start with those movements like rifle rifle flips or some wrist stuff you'll see there's there's a couple there's a couple videos that Jus and I have done I battled this like crazy especially when I was getting big for competing stuff like that it was a constant battle and you just got to do that it's just got to become part of your routine to do that uh before you train any of your lifts so watch those videos and make that part of your routine so you basically are going to be doing a Mobility exercise and then the two exercises inside Maps 15 and that's what your workouts look like going forward yep okay and you'll hang on to your gains bro you'll hang on to your gains you'll be fine yeah good luck yeah like I'm at a point where it's like I don't care if I get any bigger I just don't really want to lose it either you know you you'll be all right you've been training for a while you won't you'll be all right Anthony it's a good place to be God bless you three daughters oh boy yeah yeah good for you how old are they you get the six week old and what I got a four-year-old a two-year-old and a six week old good how's your wife how's she doing she's she's doing good she thank God she's as solid as she is because it's definitely been a struggle you know especially with I'm I'm out of the house a lot and I just recently started doing training myself I got certified and so my my SK you guys obviously know if that type of schedule looks like like the time she needs me the most is probably the times that I'm actually at the gym helping other people you know so it's been tough a little bit but we're getting through it good good for you God bless that's awesome all right man good to hear from you all right thank you take it easy have a good one wasn't he the one that you made a comment about like uh womanizers I don't think know I think it was that every guy I know that has three girls or more their were Playboys they were all Playboys every one of them and then you get blessed with a bunch of just guys that played football with the same same thing and their daughter's always adorable got these beautiful little girls whether you believe in God or not or you think it's just this magical Universe thing that just happens like there's something weird about how when guys are Playboys they tend to have daughters the balance dude yes and not just one they normally have two or three or yeah and it's just like it's God way of being like here you go dude now you're going to get a taste of your own medicine you know I did want to say this just you know just after we got off the call with the cortisone you know repeated cortisone use has been shown it's been shown to break tissue down cause more problems cuz that inflammatory signal is also a signal for healing yeah so you block and get rid of it the Pain's gone but now your body so challenging telling somebody that because they feel so good right after oh I I used to tell my clients one relief go for one and then that's it after that because you see the data the data will show you this like you get joint degeneration all that stuff so yep pretty crazy our next caller is Courtney from South Carolina hi Courtney oh my God what's going on I just said I wouldn't cry here it comes stop it if you cry I'm gonna cry then they're gonna cry we're all gonna cry love it hold it in I love you guys so much okay thank you that's awesome hi hi hi you got question how can we help you right um the question right um so yeah okay well before I ask I do just want to say I mean I'm sure you read the email but I just want to say thank you for like being total Lifesavers and you guys are just the best people ever a you're sweet thank you thank you thank you thank you okay so now for my my silly question that I feel like is relatable in some way um so I love like the gym I love working out but I am one of the Bro spit people so I do like a chest day a back day etc etc and I just love that way of training so much and I know in order to get past a plateau I need to do something different but like the idea of a full body workout I'm like I just just don't want to do it honestly I just don't want to there's and I know that like I have to I guess my question is I know all of you guys have talked about how you have your own favorites how do you make that transition like emotionally you well Courtney you you actually you don't have to okay yeah you're fine you you don't ever you could train broit forever totally and totally be okay you the Reas reason why we teach it is because most people are in a plateau in their life and they're trying to break a plateau and they want to see change in their physique and one of the easiest ways that we could do that for somebody is to move them away from the current way that they've been training forever and something that's totally different like full body and so and most the research supports that that's better for most people but if you're at a place where you're very happy like physically strengthwise and you like going to the gym and you enjoy that way of lifting then I wouldn't necessarily move you out of it now if you were telling me I I'm just not seeing any change and I haven't been getting any stronger and I'm or you're getting injured yeah and and you're wanting more from your workouts and you feel like they're not giving you the return well then yeah then one of the easiest things I'd say would say well Court we've been doing this bro split for a really long time let me switch you over to a full body routine and let me show you some new results that you haven't seen and so then I would I would urge you to go that direction but if I had a client and you CU you look pretty fit from where I'm from where I'm sitting that is pretty fit pretty healthy pretty strong loves to train this way I would not necessarily make you go to a full body because you really enjoy the way you're lifting right now you know Cy so I'm G to ask you a question because it'll help me answer this for for you better what do you love about the gym what do you love about working out what is it about it that you like so much I just love being strong like I know I said it a little bit my email so I'll keep it brief but like I had an eating disorder since I was 11 and honestly what saved my life was the gym and knowing that I needed to eat in order to be strong like you can't just run on fumes so Jim and honestly the four of y'all Doug you too um really just that's the one thing I think that convinced me to keep doing the right thing because I love being strong I love working out I love being able to do hard things and it's really more a mindset and kind of like a practice just like you brush your teeth like why because you want to be clean why do you want to be clean I don't know you just do yeah so it's it's a bit like that for me um I'd like to break through plateaus because you know it's always nice to get better but but yeah that's the conundrum I'm kind of caught in what what what concerns you about the format of the the total body workout in comparison to what you're doing you know it's not the format it's really just more I do love the gym and I'm afraid of the possibility of not wanting work out yeah yeah so so I got the answer still be in the gym yep I I got the answer so so I'm I'm glad I asked that question uh considering your background and what you're getting from this uh this is be this is a a control thing for you it's a it's a routine I go every day I don't want to miss it it's been so beneficial to me it got me out of that dark place and I don't want to ever go back to that dark place and I don't want to make any steps or changes that could potentially bring me back there where I was before strong association with that and I go every dayc and it's good it's I wake up and I go and it's it's this awesome thing I get it I get it so you how old are you by the way and how long have you been have you been doing this now with the exercise uh I'm 29 and I've been in the gym since I was young but definitely doing all the wrong things having all the wrong mindset and I did kind of I went to like a rehab facility for athletes to help us kind of reintegrate back in into doing what we love in a healthier fashion so I am in a place where I don't do it to look any certain way I really do it as just a means to do what I love to do yeah no I totally get it a great mindset I totally get it okay so you're going to be having this relationship and for with exercise for the rest of your life hopefully so it's going to be beneficial for you to change what you're doing forget about your body performance and strength all those are important but let's forget about those for a second here's why it's important to to change what you're doing because you need to break the chains with the connection you have with the current way you're working out and all that's going to do so think about it this way right okay you have a uh you we are going to mature you in a fitness way you're going to achieve more Fitness maturity what does Fitness maturity look like it looks like I can do different things I'm not tied to the one I have favorites but it's okay if I move away I don't have fear of moving away from this one style of training or this one type of schedule I can move to a different one and and although I have my favorites I don't fear moving out it that's Fitness maturity and we want that because you're going to be doing this for the rest of your life so it's a good idea to do something different precisely for that now as far as having a daily practice in the gym there's nothing wrong with that at all you can do a full body workout 3 days a week and still go to the gym every single day okay and do different things you could do Mobility would be my favorite thing for you to go to the gym and focus on Mobility there's athletic drills that you could do in the gym you could take a full body workout split it up and do it so that you're in there instead of three days you're in there six days you can go to the gym every single day it doesn't have to be chest back shoulders biceps triceps like that it could be different and what'll happen is you're going to find it'll feel at first a little terrifying then freeing and then you're going to expand your Horizon and your understanding of and you're going to mature to another level so I think that that would be the reason why I would encourage you to do that you need to meet new friends and they're all the these friends are all different uh ways to train that's beneficial for your body so it's like creating a new relationship a new association with a different way uh uh to to move around and to enjoy um other aspects of Fitness that you're introducing yourself to so I yeah it's a tough one CU I I definitely love uh performance style training and it's a hard thing for me to kind of switch it around and and and you know do a different format but I know uh every time that I kind of switch and go somewhere where I'm uncomfortable that's where all the growth lies do you do you you said you like being strong would you would you ever want would you be interested in following our powerlifting program I think it's is it four or five days a week in the gym Mass powerlift let's figure's it's four days it's four days a week in the gym maps powerlift and you can go the other days in the gym just go in there and do mob Mobility work you go in there and just work on stretching Mobility but it is a straight powerlifting routine if you like to get strong you will get your strongest following that program with the major lifts if you're interested we can we can send that to you I mean I'll I'll try it I just feel like my fears I'm gonna be like I hate this just just out of curiosity because you've been running a a bro split for so long uh suffer from any joint pain shoulders hips back elbows do you Bo anything bother you no yeah okay that's great I mean honestly this is maybe where we're not all on the same page of agreement here like I don't know if I would move you because you you're not telling me that there's something you want different aesthetically you're not complaining of any sort of craing nagg nagging pain because you've been doing everything in the same plane for so long because eventually what will happen and and I might just if you were a client of mine I might just wait till this happens I might wait for you one day eight months later we've been training together and you go oh man Adam my wrist and my elbow is bothering you might just be like I'm ready and or that or you're like I want to try and I might just wait for you to want to do something else and then we move into it or let your body start telling you that hey you're you're neglecting rotational movements or you're neglecting some way of training and then I would teach it to you through one of our programs but if you really are in a rhythm you really like brosit you're really happy you're not doing anything wrong doing anything wrong we we and sometimes what I don't like about our space is this we this constant pursuit of we have to keep changing and building and like it's like no I mean a lot of my training is about optimizing the rest of my life and if the rest of my life is really good and I've got this like healthy relationship I I don't give a [ __ ] if I'm doing the same workouts for you know six months and that's not what the studies say is the most optimal for gains and Sh I don't give a [ __ ] I like going to the gym I enjoy that workout it keeps me strong it keeps me fit it gives me release like keeps me healthy like I I don't care that there would have been there's a better workout that I could be doing right now that will get me more gains or you know more I don't care because I'm at a place where I'm happy and so if you're happy I don't know how much I would push you out of what you're enjoying so you you don't necessarily need to do a full body routine at all if you like it it's working for you and again as you're if you my client as your coach I would wait for you to come to me and say Adam I want this or Adam I I feel like we're I'm missing this and then I go then I would say I have the answer for you I I I'll give look I'll do this yeah I agree 100% with Adam and you at some point you might be like I'm ready I'm ready to try something different which will proba I just want to know what I'm capable of well well okay look here here's what I'm gonna offer you I can either send you Maps powerlift or I can send you Maps anabolic Advance anabolic Advance is more bodybuilding I think it's also four days a week in the gym Maps power powerlift is 4 is how many is six oh six okay well there you go you want to work out six days a week I got map anabolic advaned and it's going to be different programming than you're used to all right well we we'll see how we'll see how we'll see how she does you'll be in the you'll be in the gym six days a week she's still gonna be in the gym a lot all right all right fair enough all right we'll send it to you but I want to follow up I want to hear back from you I want to see how it worked out for you yeah even if it sucked for you I want to know yeah all of it it doesn't matter you don't have to lie I yeah yes I think you'll love it you do you but yeah nothing wrong with trying things all right all right all right and thanks for calling it was really nice to hear that we we made that big of an impact for you yeah no seriously thank y'all so much it really like y'all are my heroes thank you keep doing what you're doing you're doing a great job W all right thanks Courtney all right right bye y'all bye you you you know I mean she's fine it's just at some point if she's consistent enough or she which sounds like she will be she'll get to the point she like I want to try something different not AAL either that or her body will tell her I mean that's you know I hope not right I hope it doesn't get to that four place of course you don't you know but I mean again her body will tell her before it's forced right there like your body starts to give you signs well before it's a major issue you know and so I you know I it's a great caller and a great conversation because it's not something we talk too much about because we're always you know we're always trying to tell people the most optimal thing or the best next thing or educate you on what the research and the study says but listen I can see she's very fit and healthy she's come from a place she's come from a place that was very dark and not healthy and has found something that is really working for her I didn't see any signs of somebody who I need to move away from it's almost like am I doing something wrong I not you're not doing anything wrong not um but yeah I mean if you're going to ask us what's optimal we have that's we have opinions about that the sense that I got right there was that she trust us because we've Tak her from a very dark place to a very good place in her life now yeah and she's heard us talk at nauseum the pros and the pros of full body workouts and why it's so much better because we're trying to convince so many other people to move in that direction so she thinks oh [ __ ] I have I I don't like doing that I don't want to do that and I know I trust these guys am I do I need to do this and the answer is no you don't just because we're we're we try and encourage most people in that direction because it will serve most people to do that it doesn't necessarily mean it's going to serve her where she's currently at in her life and she's got a very good routine down doesn't necessarily mean I would change that I had another terrible analogy I was going to launch in this whole conversation and kind of didn't but it was like thinking about you know your journey in Fitness and going in the gym is like it's not monogamous like it's it's polygamous you got to try all these other things no no no you serly monogamous you can't just switch routines every every five minutes just it's polygamous or anyway stick with it good job Justin it's up there with ramp water no it's not that's the best one look if you love the show we have a guide It's a how to squat like a pro guide you can get at mind pump free.com you can also find all of us on Instagram Justin is at mind pump Justin I'm at mind pump to Stephano and Adam's at mind pump Adam [Music]