2836: 1 Hour of Strength Training Per Week Adds 13 YEARS to Your Life

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And it's t-shirt time. Aw, shit, Doug. You know it's my favorite time of the week. Two winners this week, one for Apple Podcast, the other for one more for Facebook. The Apple Podcast winner is Jardot55. And for Facebook, we have Andrew Stapleton. Both of you are winners. Send a name I just read to itunes at mindpumpmedia.com. Include your shirt size and your shipping address, and we'll get that shirt right out to you. All right, real quick, if you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com? I'm talking right now. Hit pause, head on over to mindpumpstore.com. That's it, enjoy the rest of the show. Do you want to live 13 years longer? In other words, extend your life expectancy by 13 years. 17%. This is what it looks like for most people. All you got to do is this one thing, one hour a week. That's what the data shows. Where did you get that number? 13 years. So there's, where did you get 13 years? So there's all these, I'll tell you. So there's all these stuff. Do we get to guess what this thing is? It's one hour, you just do it one hour a week, and you'll live 13 years longer. Resistance training. Thank you, Doug. That's the layup. Oh, to never guess. I thought you were going to do something more ridgely. I thought it was going to be something different. I thought it was going to be like sauna use or something like that. Or like hugs or something. Yeah. No, it's, this is what's so cool about it. It's okay. So there was one study in particular that pointed to, or review a study that pointed to 17% increase in longevity. So 17% in longevity, the average life expectancy for Americans, so this is both men and women, the average is 79 years. So 17% of 79 adds 13 years to your life. So of course this number can be different from person to person. But what you find in the data, when you look at all the data, it's actually one of the greatest returns on investment for longevity is strength training. What do I mean by that? Do very little to get like, what can you do for an hour a week that will have 13 years to your life? Yeah. There's pretty much nothing else. To see this graft out. I'd like to see where it kind of tops off and then actually starts to come down the other direction. So one day a week gives you the biggest in terms of percentage boost. Then you get more of a boost at two, three days a week. It starts to flatten out. So for longevity at least, right? Yeah. For longevity. Right. Right. We're not talking about having the baddest physique, aesthetics, or the most athletic performance. But for longevity, I mean, that's why it's an interesting conversation because although many of us are motivated initially to get to the gym because of the way we look and we're insecure and all these things, right? Once we kind of solve that, you lose the weight, your health, your kind of fit. Almost everybody inevitably starts to move to the longevity. Would you say that? Once you evolve past body image stuff. I hope so. Way overweight. You fix that, right? You get that all handled. Then I would argue that the next level or evolution to your training journey is now like, okay, I'm pretty strong. I took care of that body fat doctor told me about. Now it's just longevity. Like how long can I stay in this game? And what we're finding in the studies is that muscle and strength is much closer connected to longevity than body fat. In fact, the body fat correlation or the obesity correlation to poor longevity metrics or high mortality might have... Don't get me wrong. There are issues with having excessive body fat, but a lot of it may have to do with the fact that you're not strong and that you don't have muscle. And this is what we find. Remember that study years ago where they did a scan? There used to be this belief that if you're obese, you carried more muscle. Yeah, because you think you're carrying weights so therefore the resistance of the weight should stimulate a muscle response. Not true. Not true because obesity in modern world is inactivity. Whereas if you took a bunch of people who strength train and you had a guy at 17% body fat versus a guy at 9%, the guy at 17% is going to have more muscle. But when you look at what obesity looks like in modern societies, it's connected to really low activity and what they found in these scans were sarcopenia. It's really high. They have low muscle mass, worse when it is connected to obesity. So muscle is like the longevity measure. Even better longevity measure is strength. Muscle is a good measure because it's like a proxy for strength. But really it's strength. Strength is one of the best things that you could test to see. Well, it's interesting if you pit them together like the morbidly obese and then the very fragile and low muscle mass person too. Like a lot of the similar problems. Yes. So sarcopenia is one of the, you're going to have like fragility, you got pain, arthritis, like all those factors are going to play very similar. Totally. And then when you look at like to your point Adam, like how much strength train do I need to have? I'll see if I can explain this in a way that makes sense. If you could imagine your ultimate muscle building potential, like your natural muscle building potential, meaning like perfect diet, good sleep, I'm healthy. Like how far can I get in terms of muscle on my body naturally? You could get about 85% of the way there with two days a week. That's what the data shows about two days a week, three days a week, you're getting close to 90%. Each additional day is smaller and smaller returns. One day a week, one day a week, it's close to like 70% of your potential. And most people don't even want to get anywhere near their crazy potential. They just want to be strong, fit and healthy. This is how effective strength training is at low doses, which is wild. I mean, again, healthy eating, very strongly connected to longevity. Can you eat healthy once one hour a week and get 13 more years in your life? No. Cardio also cardiovascular training connected to longevity. Can you do one hour a week of cardiovascular activity and add 13 years of life? No. Can you do anything one hour a week and add 17% longevity like strength training to my knowledge? We have yet to find anything that has this kind of a return on investment. So it's just wild. So let's build this right now. From where we're currently at, each of us, because we've reached a level of strength and muscle that any more of it is not serving us longevity lives. Can we agree? Oh yeah, I'm past that. Okay, so we all agree on that. Okay, so from that point, if at this moment in our lives, we all agreed, I'm going to put together the best minimalist routine for longevity and health right now. In my head, it looks something like this. One to two days a week of a full body routine. One to two days of 20 minute sauna sessions, 10,000 steps a day. One of those days I do some form of 12 minute hit cardio. Oh, you're putting together the perfect, perfect. I'm talking about the perfect longevity. Yeah, you got it. Mm-hmm. Right? I think that's pretty good. Yeah, express your cardiovascular output. Right, just something, just one one day a week expresses that. So I don't lose that. Yep. Right. Most of it is. So you move fast that way too. Through walking 10,000 steps. Only one to two days lifting full body. Yep. And then two days of sauna. Yeah. And I'm like. I mean, I add some mobility yoga practice in there. Sure. Yeah, sure. You can even take the sauna out of it and you'd be fine. Yep. You'd be totally fine. Oh, you really, even with all the crazy benefits that have come out with sauna use. I mean, in addition to everything else that you're doing, I don't know how much of a return it would give you on that time. Oh, you think so? It would give you some return. You don't think it, okay. It would give you some return, but it's inaccessibility is a challenge. Like a lot of people don't have access to a sauna. Okay. So like if you were to wrinkle this thing. I'm selflessly thinking about myself. I know. I'm just kidding. I'm just kidding. Yeah, I was with you on that because I'd be like on the weekend, it'd be perfect. Right. Because you do your two days like during the week and then it's like that's sort of like an exercise simulator with low intensity. Yeah, it is. I also think that for, at least for me, because I want to, I think there's a lot more to the sauna than even what the research is pointing to for us in just in general people. You know, my phone can't go in there and I'm completely silent for 20 minutes. And so I think there's a lot of, a lot of power and value to that. Not to mention we know all the health benefits that it simulates almost like working out to the body and your body's having to regulate temperature and we understand that's, we understand really good for vascular health. Right. So we understand the physiological health already. I think every famous podcast. We're going to get through you under the bus by saying to you, stretched in the sauna before. Yeah, that's great, bro. I don't know why that threw me on the bus. I don't know. You told me that. I'm not making confidence. I do it. I wear underwear. No, stretching for people who are tight like me, you want to get more range of motion. Sauna stretching is cool just because it, you know, you know, you know, the heat dampens the CNS and you can get into range of motion that fast. Yeah, you normally would do that too. But back to the, back to this strength training, there's more I want to add to this because when you look at life expectancy, so average in the U.S. is 79 years. Okay. And I think the average person, if they don't really deeply think about it, I think what we assume is you just live until you're 79 and then something happens. You have a heart attack, cancer kills you, something like that. But the reality is the last 10 years and definitely last five years of that person's life are miserable. Usually the average person that dies at that life expectancy of 79, by the time there's 75, 74, many people by the time they're 70, you see this rapid decline in health, rapid decline in your ability to do things by yourself, your independence, this dramatic increase in pharmaceutical drug dependence. And it's usually not the first heart attack, it's the sort of second or third that take you out. So it's the last, you know, 10, but usually last five years. Thanks, Doug. The last five years really, really, this first time producing the last five years sucks. Okay. Really bad. If you strength train, if you strength train and you're, because one of the reasons why strength training adds so much to longevity, yes, it's good for preventing diabetes. Yes, it's good for overall cardiovascular health. Bone density. It's good for lots of the things that we know about, that we talk about when it comes to getting older and things you get, you know, it's anti-cancer, building muscle, super anti-cancer. Like we know all that stuff. So that's yes. But here's the big one, a lot of people don't think about, you're mobile. Oh yeah. You're not fragile. Be able bodied. That's right. And you don't break. So when you're, you're living an additional 13 years, you don't just live longer. You have more time, even in that period of time. Quality time. Which is quality. Yeah. Because you find me a, you know, a 90 year old who's been consistently strength training for an hour a week, one hour a week consistently. And I'll show you someone that's most likely independent and most likely not someone who just is going to fall and break something. And I know this because I train people. I had clients like this. Oh, that was the, you know, Katrina's mom's in her mid-70s. And she recently went down. I told you guys she was, was putting, she had one foot in the, one foot in the pot. And, you know, I knocked her down for a day. Went and saw the doctor and stuff like that. And she had this, you know, massive bruise on her hip. But he's like, I tell you what, thank God for all your strength training and stuff like that. He goes, you probably would have broke a hip. Average 77 year old. Yeah. So when your age normally goes down like that, I mean, she slammed herself into a, a brick fireplace. Wow. So it was like she landed on some carp. It was just out, she was outside near her fire pit, landed on it and it enough to bruise her really bad, but nothing broke, nothing cracked and, and was back at it the next day, really moving around doing her thing. You know, what's interesting too about the stat, I'd say the last, the last 10 years of my career, I had, for people I'm from, I had a studio up here in the Bay Area, small wellness studio, you know, with personal training, correctional exercise, hormone therapy, all that stuff, right? And I had a client base that had worked with me for a long time. I got to say the average client would, would, was with me low, less than six years, but I had people that were with me for 12, 13 years. Majority of my clients, and now a lot of my clients were also in what would be considered advanced age. So over 50% of my clients were over the age of 55 and a good quarter of my clients were over 65. I had a decent amount of clients that were over 65 because within that career, I started training doctors, they started sending me patients and a lot of their patients were older. So these people would just show up and I love training people and that age range, it was a lot of fun. Most of my clients worked out with me once a week. Most of the clients, these were consistent, they were consistent. They showed up and they strength for me once, once a week and they did no additional strength training. They did nothing else for strength training. Now they, they tried to maintain activity outside of what we did. Most of it was walking or gardening and stuff like that. But a small percentage of my clients saw me twice a week. Most saw me once a week and it wasn't because of money. It wasn't because they didn't have the time. These are people who had a lot of time. They, many of them were affluent. Where I was located was an affluent area. It was because we got great results once a week. Everybody got great strength and felt good and we saw great improvements. It was like, why do we got to do anymore? And so I just want to communicate this to people. It's like, you don't need a lot, everybody, to get these great returns. Well, especially when we talk about the health and longevity side. Yeah. I think the fitness space tends to focus a lot. The extremes. On the aesthetics and the performance stuff because that's what is sexy. That's what sells. But when you think, and that's why I wanted to, you know, build the hypothetical perfect longevity program for one of us. And when you think about that, it doesn't look like, I mean, I guess the other way to do it than how I described it instead of one day a week of strength training. It would be just one or two exercises every day, five days a week. So if you're somebody who loves to get up and to do. Do like a lift. Yeah. Do a lift or do some sort of resistance training and you don't want to only do one day a week, then I would just divide that up over. Totally. Five days. So you have one or two things to do every single day. Like, or like the grade eight was designed, like something like that. I mean, that's really, that's like an ultimate longevity type of program is grade eight or, you know, you put those exercises in one to two days and you do that with some walking and other activities. Now, here's what you see with all exercise, including strength training, is you get this, this U shaped curve of benefit when it comes to longevity, where you'll get a lot of benefit with some and the more you do, the less of the benefit you get. And if you keep going and you start to reduce longevity. So like your question, yeah, like, you know, I for sure am beyond longevity. I've sacrificed longevity in the pursuit of trying to build muscle and another problem with that. And I talk about this on the show. So people know, but the issue with that is the fitness industry, especially on social media, the people who get all the attention are people like me, or at least people that obsess about it. Okay. So and they communicated from that. So they're on, they're showing pictures of themselves and they're super jack. And you're getting this information from them. And what you're getting is information that is not, not healthy. It's actually, it's now not healthy at that point. Yeah. So, and I want people to know that because sometimes when I talk about muscle and longevity, people will be like, yeah, what about a power lifter or a body? But they went too far. They went way too far. Well, at that point, you're a sport, you're a performance. You're an athlete. I mean, whether you want, I mean, I know everybody gets all up in arms when you call a bodybuilder an athlete, you know, but no, it's the extreme. Yeah, exactly. I mean, I could ever tell you guys when I went through the Arnold Classic, I think it was like 15 years ago, uh, Jack LaLaine got, uh, like a lifetime achievement award. Oh, nice. And I want to say he was in his 80s. I think he was in his mid 80s and he gets on stage and standing ovation and everybody's clapping and we wouldn't stop. Like he was just waiting for us to stop, but everybody just kept cheering. That's cool. So he moves away from the podium. He gets down on the floor. Stairs in push-ups. One arm push-ups. Yeah, dude. Literally does one. How old was he at that time? 80s? He was in his 80s. He gets down and of course the whole place just explodes. Yeah, I'm sure. Yeah. That guy's a great, um, example of what can be accomplished with the right, uh, extra, you know, application of extra. He did extreme stuff in his, in his youth. It's funny. I seen his youth. He set the world record and push-ups and pull-ups. I think at 55. Yeah. Yeah. Yeah. I think it was maybe looked at up. So his record toned a boat with his teeth, like through the channel at 70. Yeah. Okay. At 70. So he's 70 years old. He pulled, uh, 10 rowboats with seven people each in there. So 70 people. Yeah. He pulled it with his teeth, with his hands and feet. Hand cuffed or something. Shackled. That's what I thought, yeah. And he went from the shore to, uh, Alcatraz. Wow. Yeah. Yeah. Yeah. Like gangster. Oh, 42. Sorry. 42 he did. Is that a picture of what he still looked like? Yeah, dude. I don't know he looked like that. He looked beast. Yeah, bro. And then in 1959, oh, see, I knew it. So later on was older, but look at this. 56, in 1956, sorry, 52, 40 years old. He has English channels. He did a 1,033 push-ups, dude. Okay. In 23 minutes. How did you do that? Doug, look up his, uh, his swimming, uh, when he, when he was 70. No, that one he did in 1955. But I know when he was 70, he did some crazy one. Mm-hmm. Uh, it was in the 60 or 70. But it's like insane. Yeah. English channel. No, not the English channel. Well, I just want to see. Alcatraz? It was to Alcatraz at seven years old or something like that. Uh, 60 handcuffed. There's where he was. He said right there. We did it in 60. At 60 handcuffed and shackled while towing a thousand pound boat. Wow. That's stupid. That's such a random feat too. I bet you I could tow this boat with my hands in the shackle. Well, that's so dangerous dude. Yeah. That's so wild. I see you drinking the ketone. I can't. Oh, yeah. You, uh, you know, you got me. So now you and Doug are crushing them all. So now that I can't have them in. You got me on the kick. So what do you like? So what do you guys like about them? Is it what I talk about? I like the caffeine free. Okay. Because I'm already drinking my caffeine already. And so that I like that I can do whenever we have these days where we have lots of podcasts to do and meetings and other stuff going on. Is because I shut my caffeine down as early as possible. So I'm done. I've been done with my caffeine for, I don't know, half hour. What about that? It's only 11. Because it affects your sleep. Yeah. So the earlier I've learned the earlier I can get done with my caffeine, the less it affects my sleep at night, which by the way, yesterday I was at 90 last night. I was at 84 still have yet to get the 99. I haven't backed to back 90s is like what I'm chasing right now. But still a 90 and then an 84 has been solid. One of those keys I think is the key this coffee earlier done, which then allows me to do something like this as I get closer to noon or afternoon. And then it makes me just feel sharper. Yeah. We're doing podcasts. Isn't that great? Yeah. Yeah. It's almost like it gives me that energy for my brain, but not that it's CNS effect. So it doesn't affect me like you can drink and go to bed. Yeah. You drink it right before bed. Yeah. That's what's cool about it is that it makes it gives me energy, makes me sharp for what we got going on. Yeah. So I noticed you and Doug are the most consistent now with them, right? Doug, are you doing more than one a day? No, typically one. Okay. Usually in the afternoon after lunch, if I'm feeling a little bit tired, I'll take one. And it seems to like give me a nice little shot. That's yeah. That's in the same way. Right about now. Right. But between now and like one is when I'll probably take, but I haven't done, I haven't doubled up like you. You've done more than one. I go one in the morning, one in the afternoon, and then sometimes I'll do it again later afternoon. So I could do up to three. I'll do three, but you guys know I'm obsessive. I was just saying, and there's nothing in here that negative effects from having two. No, no, just ketones. There's calories in it. Just ketones have calories. Not a ton. I don't know, it's a 60 calories. 70 calories. Yeah, 70 calories. Yeah, dude. And now Justin, you haven't. Are you not on them? No, I do it as frequently as I used to do like a five hour energy shots. Like I would. It's not the same though. It's not the same. It's better because it's more cognitive boost. And like to Adam's point, it's not like, I don't feel like jittery as a result of that. But like it, to me, it's very irregular. Like I'll do it when I just feel like, you know, I need something. So Doug, look up ketogenic diet and brain injury because I wonder, I'll stop it. And Justin, sorry. I know you're directing this interview. It's too real. No, no, no, because what, you know what? Hot's fired. No, it's not because of you, dude. It's because I know that there's, okay. So check this out. Ketogenic diet is emerging as a potential therapeutic intervention for traumatic brain injury by providing alternative energy source when the brain glucose metabolism is impaired. I wonder, so it reduces neuroinflammation. I oxidative stress and neuroendoth. I wonder if you took an athlete who just had a concussion and you gave him ketone IQ. I'm sure. Because you can't make him ketogenic right then and there. No, you can't. I'm sure it'd be a good idea. Yeah. Or like before you go play a sport. That's actually really, that's actually a really interesting thought is, I mean, this happens all the time in football where the guy gets knocked out and he's got to go off the field. Why wouldn't you give him something like that? I think you would, I think it would be even smarter to do it before you play. Well, of course. Because it's already running. You got the energy if you don't get hit. But it's because it's going to give you energy for performance. But like boxing, football, I think it would be a great, probably a smart thing to do. Yeah. Well, even just anything to lower inflammation in the brain. I'm interested in that to begin with. So yeah, shame on me for not like incorporating it in a bunch. I've been trying everything else, you know. So I'm just late to the party. Hey, we got to talk about, what is her position? Christy Neome. No. I was so confused by that. She was the director of the Department of Health of Homeland Security. I believe so. Yeah. Okay. Did you see what happened with that? You sent that, you sent it over on our group thread last night, right? Bro, did you see what happened? No, I'm so confused by this. Bro, this is the most our husband's extra. Please enlighten me on what it was that you sent over. Bro, this is the most, I can't even imagine the embarrassment. Yeah, it is cool. It reminds me of what the movie Black Sheep was. Where did you send that? So listen, so she was the Department of, she was the DHS secretary. Okay. Her husband, all these images and stuff came out. It was leaked that her husband was in, he was in these chats and stuff, like in the fetish world. Yeah. Where he wears big fake boobs. He's got boobies. Look at the picture of him, bro. Yeah, he's got like, like dolly part and size. Yeah, dude. And it's this weird like world, this fetish world where I guess they get off on wearing big fake, you know, boobies and talking to each other. Blins or something. How did, does that, does that come up after you've been married for a long time? So you're saying that she knew about it? Or do you disclose that in the early dating years? She didn't know about it. Well, what she claimed. Oh, she claims she doesn't even know. No. Yeah, yeah. Like it hit him out. He's totally signed her. I know, right? Well, bro, listen. He's got videos of himself. Yeah, but he did it under a pseudonym. So under a fake name. Okay. And I don't know how it got leaked. I'm sure it's somebody outed him. Yeah, somebody outed him. I'm sure it was like some blackmail or something like that. Yeah, for sure. Like, bro, everything on the internet is out there, dude. People are freaks anyway. Like, you know, it's like everybody's got some weird things. So here's the thing, dude. Imagine if you found out your husband, like, like that sucks. Don't they have kids? Yeah, they got kids and all that. I mean, like that's like, that's like another different level of devastation. It's like your husband, wait, did he cheat on me? No, no, but let me show you what he did. That's less worse. I don't know, bro. You're like, oh. Yeah, but are all these just dudes pretending they got big boobies? Like, I don't get the thing. Yeah. Yeah, yeah, yeah. It's just, hey, man, look at your Jags. Look at my Jags. Like, what? Cool. I mean, what do you like to sleep with? What are your guesses, though, like something that for somebody like that is did something happen to him as a child that was, that made him traumatized like that? Or is he into pornography that's really weird and it goes down that rabbit hole to where you find weird fetish type stuff? Yeah. Like, what, who wakes up and just decides they're into that thing? I don't, you know. Yeah. I don't know. And then how do you, how do you marry someone that like has like a, like is such a weird fetish like that and not know? Well, you know, people do a lot of things in their double life, you know, that they don't find about out. I mean, I've heard about serial killer. That's the crazy part where people find out their spouse was a serial killer. Oh, yeah. That's crazy. And they're all like on the surface, like great community person. Yeah. Yeah. Look at that picture. He purses his lips. He makes you do this. He purses his lips. He purses his lips. It's so awkward. I'm sorry. Oh my God. Jump down. Get out of there. That's enough. I don't want to see anymore, dude. Wow, bro. So I mean, is she being questioned about all of it? Is it, is it falling on her? No, it's just embarrassing. Did it all just come out? Yeah. It's all, this is all new. Yeah, dude. I would tell you, I'll say this, Adam. I don't know. All the stuff you said, what happened or why, but there is lots of data that shows that pornography, it totally leads to more and more. I'm sure that tipped them into different categories. It definitely leads to more, like more and more, what we considered extreme or dysfunctional, you know, I guess you would label it sexual desire. Definitely, for sure. In fact, you don't even look at studies. You could just look at the difference in popular pornography. They've done studies on this over the last 20 years. It's gotten more and more and more extreme. It's got classic drug-like responses where you start with this drug and then you got to move to something stronger type of deal. So I wonder. Anyway, terrible. Imagine finding that out? Yeah. Like what? I feel like of the former Doug movie, most likely to have some kind of a... He's so quiet and private about some of the things, like he's the most likely to have a double life. You never know, do you? I feel like one day we'll find some crazy... Doug was doing what? Here's my closet. Oops, don't mind those titties. Hey, what's that sport where people ride fake horses? Doug does that inside? That's why he's so agile still. The hobby horses are gonna be on the horse. That's why he's so agile still. Like, bro, you can jump. That's how I know how to skip. You practice jumping all the time? What are you doing? Hey, did you guys see our April Fools ad with Element? Yeah, I do. Oh, yeah. Did you see it? Yo, it's so funny. People monog. I forgot we did that. So you thought it was real? Yeah, I was like, yeah, I was like, yeah, I was catching it right away. There's pink lemons? I had never seen a pink lemon before. Yeah, they put all the graphics here. Totally went over my head that we did that, and I forgot what today was, and I was just like, oh, that's what that is. I was like, I already see tons of people. They did a good job, though. They used like, Huberman, us, Kelly Starat, yeah, Kelly Starat. A lot of credible people that were pumping it. Dude, Element is such a hack for workout fluid intake. It's such a hack. Of course, you get the electrolytes, but you know what it does, and I'm noticing this now with people, it makes them drink more water. Because it tastes good. So you're getting the electrolytes, but you're actually drinking way more water. It hydrates you. What a hack, dude. I wish I, if I was as a trainer, I would have totally used this with my clients because it would have made them drink more water on top of the fact that you get the electrolytes. Yeah. You know what, I think I've talked about this before. It's mandatory that I use it if I get in the hot tub or sauna. Oh yeah, you better. If I don't, I get a massive head, post headache. Like, you know what, it won't hit me while I'm in it. While I'm in it, I'm fine. Sweating, do my thing. And then as soon as I come out, like maybe a half hour, I get this throbbing, terrible headache. If I forget to do Element before I go in. It's like clockwork every single time. Is it, is that like just, like to do different people process it and lose sodium at faster rates? And like so, because I don't know, I don't hear that from other people that they have as big of a problem. I know some people can relate to it and they're like, oh yeah, no, I've had that before. If I'm in the sauna too long or whatever like that, where I'm like clockwork. I can be just in my jacuzzi. I don't even have to be in a crazy sauna. I can be in my jacuzzi. That's a crazy workout for me. If I sweat a ton as well, I have that same response where I get a fat Yeah, there's a difference. But maybe you could look that up, Doug, what the difference is in salt, and maybe salt in people sweat or something like that. Sodium people sweat. It's different from person to person. Yeah. So some people definitely sweat more salt out than other people. Which would also lead me to believe why there's people in this space too that try and shit on electrolyte supplements. It's like, you're like, oh, the waste of money, trash, don't do it or whatever. But I would think that there's some people that make a huge difference. Look at this. Uh, it's a huge difference between individuals, sometimes up to tenfold. Oh, what? Okay, now that makes sense. There you go. Wow. Confirmation. So scroll down more, Doug. Individual differences. Some people are naturally salty sweaters. Losing more. Yeah, just walking salt lick. Yeah, I feel like you'd be a salty sweat. I am. I'm very salty. Yeah, I think all of us in here. I mean, that makes sense, though, to me now. Why that is something that dramatically affects me consistently to the point where like, so we have, we have, we have a refrigerator that we keep outside. I keep most of my elements stocked in there. So that when I go in the jacuzzi, just I grow, they have built this routine, come out, go straight over there, grab it, put it next to me. And then it's why I'm sitting in the hot tub. I drink it and I, it guarantees I don't get a headache. If I don't do it, it's 90% of the time I will get a headache. And it's just how bad is the headache? There's so many hacks like that. I get mad because like going back to athletics and like performing sports, like I would have had that on hand or like hydrated ahead of time and made sure like I had adequate amounts of sodium. And then also too, like mid game, like if I would have had like ice water available where I just stick my hands in the ice water and just waited, like I swear to God that I recover so quickly by doing that. Have you been experimenting with that? Yes, I've been doing that quite a bit. And I'm like, it trips me out because I am very much dependent on heat, like my core temperature when it's up, like the fatigue, it just boom, it hits so fast. Yeah, it's so interesting. Like you acolyte, your cold doesn't seem to phase you. No, but hot really affects me. I'm the opposite, like cold, I'm like a Chihuahua, but you put me on the sun and I'm just cool. Yeah, I'm like Justin. I'm definitely. You get overheated. I never thought about that with your hands, but I could imagine that working. Well, you guys remember that crazy? Remember that one study they did? I know when they did the last one, inspired it. Yeah. And I was like, I was he did it with somebody. So what do you do? So I'm assuming you're doing this one because you're outside digging right now. Yeah. Are you just getting cold, like ice buckets or something? Yeah, just I have these bowls with ice water in it. And I'll sit there and I'm like drinking water, element here, whatever it is. And I'm putting my hands in these cold like bowls. And I'm just, you know, soaking them. It takes about like, you know, two minutes or so. And I'm just like, ah, then my whole core temperature drops. And then I just go right back at it. Yeah. That's so I bet that works so good. I could see that working so I think I could see that working. It's wild. Yeah. Like I would, I don't know. Like I said, it makes me mad because I wish I would have like experimented more with that stuff. Remember, you know, you know, you talk about like performance or that I don't know if I shared this with you guys or not. Stop me if I shared on the podcast already. But I there is a clear difference in my performance when I see my sleep score, of course, between 60 and 90. Oh yeah. Yeah. Like I've said that, but for sure, I've connected the dots now to like, what a difference in the work out. It's like a light workout. It seems so obvious, right? Because I know you're right. Well, I've got it 10% stronger. Add 10% to whatever I'm lifting. Yeah. It's like 20 pounds. And sometimes it's, it's not in day difference. I mean, the difference between like, so I got an 84 last night, the difference between an 84 to 90, not a big difference. Even like, I'd say 80 to 90, not a big difference. But low 70s or in the 60s compared to a 90. Oh, yeah. It's like huge difference. Last night, I didn't have the greatest sleep because my three year old was in bed with us because she had a tough time going to sleep. And all night she was so antsy and she was kicking and moving and whatever. And I know what happened. We had ice cream last night and I got gummy bears. Red dye. She had red dye. Remember I told you guys how should we ask the red dye? That's right. And my wife's like, did she have red dye? And I'm like, no, I took the red ones out. I didn't take the orange ones out. The orange ones oftentimes will have red dye in them. I mean, red dye and or sugar before bed. This is not sugar. There's this like distinct response she gets where she's like, poor kid, she's like hyperactive but tired. We always, we notice a huge difference in Max if we let him have like a treat like that, like after dinner, after treat dinners always impact his sleep afterwards. No matter how good of a treat I try and make it. If it's, if he gives sugar post big difference. I think sugar and tech, the way it affects children. Tech is crazy. I told you guys about it. It's insane. I told you guys about Aurelius, right? His, my niece plays Fortnite and he watched her play and he's like, can I try it? And we're like, all right, let's put it on the living room TV. So we moved the system out, put it on and I let him play for 15 minutes. He's not coming back. Listen, I gave him, I did everything. Like I gave him the whole like, okay, three more minutes buddy. One more minute so that they're not, they're anticipating. It's like a good way to get your kid not to freak out when you take him off something. Didn't matter. I took him off, bro. He threw a tantrum. Yeah. And Jessica and I looked at each other. It's powerful, man. And we're like, just, this is just confirming why we don't have this. Oh yeah. Yeah. It's a powerful thing. What was the big lawsuit just went through? Yeah. Well, they showed that they made him addicting on purpose. Yeah. You didn't see that? I did. I talked about it on the show. Yeah. Was it meta that sued? I talked about it on the show. Yeah. Meta got sued that they were using addictive stuff to addicting. Science. Yeah. To make it, make it addictive. And so what'll be interesting if that is that the first domino to fall because gaming has been doing that forever. Well, did he just lose 80 million because of his efforts into the metaverse and just they shut it down. Yeah. Oh, did they fully shut the metaverse down? Yeah. Yeah. They just canceled it. What a bunch of bullshit. Smoking me or sued? Hey, listen, since you went that direction. Yes. I'm listening to this interview right now with Diary of the CEO. He's got this credit, credit the name, I don't know, but it's one of the more recent ones on AI. And she's like a big whistleblower. She's interviewed like over 300 of the biggest tech and tech names that were with open AI and worked with everybody. Right. And she's sharing a lot of the behind the scenes stuff that I was unfamiliar with with Sam Altman and Elon and all the following out and how that all happened and stuff. But her big claim is that so much of this AI stuff is propped up in bullshit. Like a bubble. Well, no, not only that, but sold to us that it's way more effective and better than what it really is. Health so. We can see health so. So when you, like for example, because we're all guilty of like bro, check out this thing. It's like a company that whatever they're developing has to decide a very narrow scope to build a thing that's so incredibly good, but it's all off of human inputs and data and stuff that it has to form. Whatever currently exists. Yes. What already currently exists in a very narrow scope, it's really good at this whole thing. It's not like this conscious thing that is figuring it's like, it's not what you think it is. And we've been, and they're all. It's like better processing. And it's in their best interest of all these AI companies that are building this to build up this huge narrative of how powerful and how great it is and stuff like that, because they're getting billions of dollars of funding and a lot of it is just a bunch of smoke and mirrors. It is not as amazing as we're all being told it is. And it's like, well, that's good. That's comforting because I just sent a link to Doug. I want you guys to watch this. That's the, that's the. Where are the mulch bots? Let's see. Yeah. It's Karen. What's her name? Karen Howe. Karen Howe. Okay. Doug, I just sent you a link in our group thread. If you could pull it up and you might need to hit mute and hit play on the video. And I just want you guys to see how they're using AI robots in war. Okay. All right. And I'm going to. Okay. Look at this video. There's, there's the AI dog with the machine gun on it. I've seen this. And oh, just taking people out and they're following him. So that's actually happening. So it goes ahead of the soldiers and yeah, takes out bad guys and there's a guy running and there's the drone that just showed them. They've done this before with these little like track robots that they would follow. Look at that. Like, like how it goes in by itself. Yeah. Yeah, dude. That sucks. Yeah. What are we doing? That's getting there. I don't, you know, do you guys think they haven't seen Terminator? Like, is this the movie nobody watched? Like, I know. Well, yeah. Cause here's the deal. Yeah, but this isn't, so this is, this is more robotics and engineering than that is AI right there. That is AI. That's not AI. Yes, it is. That's what you're being so, you're getting closed on that this is all. No, they're using AI technology. See, again, that's all jargon to get you to believe that this is big AI thing that's happening right now. Well, nobody's like that. It's programmed. Yeah, it's programmed. It's programmed. It's great programming. We've had that for a very long time. And it's the most advanced. It's autonomous. That's right. It's not thinking on its own and making these rational decisions. It is programmed to do something. And we have, we've had machine guns that have been programmed to do things. Which is advanced. I mean, it's better than it's big. Exactly. It's not, they're not, it's not. And this is what I'm, what I'm trying to get there. You need to listen to this interview is because a lot of this jargon that we've been told is all to make us believe that this is a huge AI movement and we're all transitioning over to this new world that's happening, much like the metaverse. And it ain't shit. It ain't what everybody thinks it is. Okay. But there's the other side of it, which is, because I'm sure there probably is a lot of smoke, but there also has already been a lot of layoffs. Sure. Because there's efficiency. Yeah, efficiency. Exactly. Efficiency has gone through the roof. That's happened historically forever also. But this is due to AI is what I'm saying. Not necessarily due to AI. Again, everyone wants to say name it artificial intelligence. No, it's not artificial intelligence. It's programmers learning to program systems that are more efficient and better. This whole idea that this is this, this boogeyman. It's like compounded intelligence. What about AI writing code? Like I showed you guys that video the other day of Claude where somebody says, hey, make me an app that does this. Right. They program that very narrow spot for it capable to do that. It's ability to go do something else intelligent in another field or world. It completely can do. So what you're saying is what's blown out of proportion is AGI, artificial general intelligence. Yes. Okay. Sure. Sure, I could agree with that. And that's, and so. I think we're anywhere with that yet. We're not. And it's like this. And with a big thing, the big leap that we'll never be able to make is the conscious part. There is something that you do before you make a decision all the time that you, you're conscious. Well, what's interesting to me is how do you, how do you create a consciousness when we don't even understand what it is? That's right. We won't be able to. If you don't understand something, how do you make it? Well, you know that they're going to do this and go to the cyborg route. Yep. And they're going to start like because they're, that you can only get so far with machinery. I'm glad you said that. They're going to incorporate more biology. I'm glad you said that, Justin, because R3 bio, maybe you could look it up, Doug, R3 bio, let's just look up and see what they're doing right now. Or what they're beginning to work on. Because you mentioned cyborgs. So it's kind of. Yeah, I see more of that like body suits and stuff like that. No, no, no, no, no. A human's in that gives them superpowers. Go to the, go to news, click, go back and click on news. Cause I want you guys to see what these headlines are. It's pretty, it's a good time. It doesn't show, huh? All right. Anyway, I'll redo this headline. This was on Disclose TV. R3 bio is working to grow headless human bodies to harvest organs for research. If we can create, this is a quote. This is one of the investors in the company. If we can create a non-sentient headless bodyoid for a human being, they'll be a great source of organs. So you have like, like, like non-sentient. I guess headless human flesh bags. That is creepy dude. Yeah, dude. And then you're like, oh, I need a new, I want to get my, you know, 50 or so replace my heart. He just stands up. And then they'll go to your clone body. Soon we'll have head transfers. Right around 70. You're like, I'll take a 25 year old body. You just transfer, be able to transfer your. Well, I mean, hey, listen, let's just go crazy right now. Let's just think about what this looks like. They'll take you, they'll take your DNA and clone you. Not all of you, but they're going to clone your body. Yeah. So now you're like, ah, without a head. Yeah. Because we don't want it to be sentient, right? We just want meat. Yeah. Yeah. Man, my skin's a little wrinkly. Can you, can you peel off that skin for me and just replace my mind? Or yeah, you know, I just, I broke my arm. Well, you know that like way back in the day, there was like this mad scientist who, who created like a double headed dog. I saw that. They transplanted a head from another dog onto and connected it to the vertebrae of this other dog. And it lived for like two days. This was a Soviet Union. Yeah. It's the creepiest thing ever. Again, this is a, this falls into the like, where are the morals? Where are the breaks? You have to have it. Well, it's human reason. This also, this also makes me think too that this goes back to what we talk about, how arrogant we are sometimes with, with like, are not like part of the reason why we have to make it headless is because the brain is so complex and we can't, we're, but also because I think people are uneasy with it, but you just wait, you go down that path. They're abominations. And they'll make, you don't make a brain. Make it abominations. Because I want to replace it. Yeah. I mean, I just, I think again, we, I think we, we, we know a lot, but we know very little still about the brain and, and all of its functions, its capability or how to make one. Same thing goes with our gut. And so I right away, I think when you, you, you cry and create that, I think there's something within the gut that we're still unaware of that will completely just make that knot. Well, again, and then back to like the meatless meat, right? That whole thing, it's like, you're making cells that reproduce rapidly. Uh, because you have to get a bunch of cells to grow. Like what is that in what other version that we've seen? Well, cancer. Yes. And also what's the, uh, what's to stop? Here's why human reason is good, but limited because we can reason crazy shit. Okay. Without a moral framework, without objective morality, we'll do crazy stuff. It's like, what if, what if we said, Hey, let's make a meat body and then attach a AI robot head to it? Because we want human like robot servants or worse. You know, I want to brothel with, uh, you know, flesh robots and, but it's okay because the robots, so it's totally fine. We're not hurting anybody and it's all good. You don't think that that people are going to try and go in that direction? I don't know. I mean, I mean, this is, uh, I'm talking to conservative cell, not libertarian cell anymore. It's so different. Libertarian cells are different. No, that would have bothered me too, bro. That would have bothered me too. It'll sign up. Just make an extra big. Did you guys see the UFO stuff that they're talking about right now? No, but is it related to Bigfoot? Cause like, that's where I'm at. Yeah. I know. What's going on with Bigfoot? Oh, they're deciding like Ohio. Bro, they're just testing us right now. Yeah. Let's just throw it all out right now and just see, see like the fact that Epstein stuff came out and we didn't even get ship from that. They're like, drop some alien shit. Drop some bigfoot shit. You know what I'm saying? Push all the buttons. Yeah. Let's just push it all. Yeah. Everything in reality is fake. Yeah. Dude, there's tons. Oh yeah. Ohio tons of them. There was a, there was a, there was a picture I saw. It would look like a face of Bigfoot. Uh, I don't know if it was real or not. Well, anyway, here's the UFO stuff. Yeah. Whatever this. Tell me. Okay. Here's the timeline from 2017 to now. So 2017, the Pentagon admitted it ran a secret $22 million UFO program called AATIP for years. Never told the public public. Yes. 2023. Matt Gaetz was talking about this. A decorated intelligent officer testifies under oath to Congress that the U S has recovered non-human craft and non-human biologics. He risks federal prison to say it. 2024, the Pentagon opened an official UAP disclosure office. The same government that spent 70 years calling UFO witnesses crazy quietly built a department to investigate exactly what they were saying. And now 2026, a former congressman says that the military briefed him on interspecies breeding programs. That's Matt Gaetz. These are all the guys that were in that documentary, wasn't it? Did you watch the documentary? Oh, yeah, I watched it. Yeah. Yeah, they were. No, no, Matt Gaetz wasn't, but he was bringing up that program. It was apparently human alien hybrid breeding program. Well, this one guy, what dude? This one politician from, I think he was from Australia. He said, you would be, quote, you would be surprised at how many non-human or not fully human thing people there are. Yeah. Yeah. That sucks, dude. Well, I mean, it explains Zuckerberg for one. Who else? Hey, dude. Oh, I know. That's demons. I told you. Oh, like, you're right. You're still a pro. Oh, scary. Whoa. That's disgusting. That is super. Yeah. So what's this dinosaur thing that you've been reading about? Oh, Justin did this to me. Justin started to sit. Stuck in Adam'sire, dude. Justin started to be down the dinosaur rabbit hole, dude. I've got all this. So what happened? I mean, I made a comment a long time ago to you, remember? Don't you remember when I made that? Dinosaurs aren't even real. You know what I'm saying? I said that, you know, a little tongue in cheek. Oh, this is whole. I mean, a little tongue in cheek. I mean, there's a lot. I've read stuff a long time ago, and obviously there's a huge, huge camp of people that still are on the side of this is that a lot of this, the dinosaur bones that we've found have been put together in a fashion that is so not realistic that can't even hold like reproductive organs and all this shit. Like, so there's a reason why that you don't see that in any of the textbooks too. It's like, all we always show is the skeleton and then we have the skin. But we've got no science to support how they reproduced or how that was even possible or any of those things. And so, yeah, and I don't know. I just did. So now your algorithm showing all this. Yeah. So now like, so after Justin said one to me and I opened it and I looked at it and I read it, now it's like my feet are starting to get all this stuff. And I'm like, oh God, dude. Some guy was trying to claim like they were suppressing because what really there was dragons and giants that basically they're trying to like cover up. And so they were like putting them together, which is like biblical type stuff, right? So biblical type stuff talks about things like that. And so that way and all of it is like a cover up to prove anything that is biblical. And so this is their way of doing that. Yeah. If you look in history is like even just dragons, for instance, like in different cultures, there's lots of examples of that. Like there's not as many examples of dinosaur except like Gobekli Tepe does have like some depicted drawings. Weird looking, like like like Stegosaurus. Yeah. I mean, I think this came up because I told you my son was asking about like he was trying to he was reading Genesis and he's reading, you know. He's not going to say where's the dinosaur? Yeah. Yeah. He's like, where did, so did, did God make the dinosaurs before or after? And so he was asking me that like, oh boy. That was that was daddy. That's a good question. Daddy's still trying to figure this one out too. Norvers is the Bible together that refer to giant creatures. Yeah. Yeah. The term they use. Leviathan. Yeah. Yeah. Yeah. It's not. Look up, put up Leviathan scripture. I want to hear what it was. I mean, there's also, there's also stuff in the Bible to talk about other sheep and other pens. And so that's what people use for aliens and stuff too. So it refers to other sheep and other pens. Interesting. And so there's stuff that that has, has claimed. Who's the book of trial? Apparently. Okay. So more conspiracy. There was this guy that was claiming that Easter 2026 is, is when the great reveal of like aliens for sure is going to be like, you know, reveal itself and they're going to be like orbs of light coming out of the ocean. And it's like, there's going to be like this red alignment sun with, I don't know if it was like somewhere like in Egypt, like behind the great pyramid, there was supposed to be some kind of crazy alignment that happens like during that day. And I'm like, wow, cool. So we get, look forward to that or orb sightings of spike. Yeah. We have tons and tons of people are posting videos of Texas and crazy. It looks like a meteor. So it's coming down and then suddenly it changes directions. It just kind of moves around. How cool. What if you were outside at night? I think it's lasers. What would you do if you were outside at night? You saw something like that. You know, you're just looking like, wow, look at those yellow balls. And then they start moving. Like, yeah, definitely. I would think somebody had, you know, some kind of laser. Yeah. I mean, we've now moved into a time though now that I don't think that any of us would even be that scared or weird. I would look for my phone to record it. It's just weird. If you had told me, I just wouldn't, don't you think that's kind of weird? That we wouldn't be like, we've been hit with so much stuff. You're almost numb to. Totally. Yeah. Like, I don't be deal. Totally. I mean, even the fact that I have this weird cannon that goes off every night at 11 o'clock near my house and I have yet to investigate. Oh, what? A cannon. So I have, I've told you guys this. There is a massive cannon that goes off. It's a cannon. Well, I mean, go boom, like that loud. That's probably blocks away from my house. Like it's hard to tell exactly how loud it is, but it goes off like clockwork almost every night. Can you talk to your neighbors and see? Oh, it's all over next door. So next door. What are the theories? Like nobody knows. It's been going on for years. Nobody. This is so cool. Is it like underground they think? Or like a boiler? I don't. This is so cool. It's been going on for years. And it's every night. It's every night. It's never the exact time. It's always between like 10 and midnight somewhere in that range, but it is so loud. Anybody in Morgan Hill. It is. If you have information. I want to hear a theory. It's undistinguishable. It happened. And if so, I'm on the south side of Morgan Hill. And so maybe even somebody north of Gilroy could probably hear it. It's so loud. And yeah, it's, it happens every night. And Katrina and I got on next door app and every night. Have you tried going online to look it up? I mean, no, no. Next door app. I feel like is the most accurate place is people in our neighborhood. Google this. It's so crazy. Loud boom in Morgan Hill. In the evening in Morgan Hill. Oh yeah. I've never thought about it. I actually doubt it. Maybe you'll find some Reddit stuff. Maybe. Yeah. Do you have any? Like is it like a mine or anything? At night. Like close by. No, nothing like that. Reports of loud booms in the Morgan Hill area are frequently linked, scheduled underground control blasts for local construction projects such as Anderson Dam or occasional military aircraft training creating Sonic Booms. Maybe we figured it out. Look at this. Look at this. Watch out. Look at this. Anderson Dam seismic retrofit project. Regular permitted blasting often occurs between Monday and Friday, 8 a.m. to 7 p.m. So it's definitely not that because it's after that. No, no. 8 a.m. to 7 p.m. But okay. It's definitely not that. Fighter jets from nearby bases produce Sonic Booms. No. Fireworks, no. And weather events. No. Aliens. None of those, dude. It's a it is the same kind of boom. Well, there's hell of a man. Something. Yeah, look at that. That's cool. You got your own little conspiracy bro. I know. Yeah. I mean, if you go on to next door where all the neighbors are talking about it, when it happens, they all get on there. It's like, there it is again. Does anybody know? And like nobody, nobody can ever answer what. Or it's just some old fart that's like got a cannon. Well, that's it. That's what it actually sounds like some do because because because of timing is I've I've I've checked for it consistently enough to be like it's not a it's not on the hour. It's not like this exact time, but it's always between 10 and midnight. And the reason why it's so easy for me is I lay in bed. That's when I'm in bed. Am I a lot of nights I have my slider open and it like, I mean, we could be watching TV and you could hear. So I've seen a lot about Anderson Dam there, but it's yeah. Anderson Dam is on the other side and it shouldn't be happening at 11 PM at night. So they're not blown up. At what point do you take like at one point because this is gonna have it has to happen. I'm sure Justin would do this. I don't know if you'll do it, but Justin for sure. If it was, why don't you get a bunch of dads together? If it was a consistent, if it was on a consistent minute of the hour, I would have already, I would have gone out and tried to figure out myself, but because I don't want to go sit out on my room for two hours. Like back sounds like a job for dads. You know what I mean? Get the dads together. We're going to figure this out. How do you even track that though? How do you even track us one time? Right? Yeah, one time. So you hear boom. That's it. You get the general direction. And you don't have any. That's what I mean. You don't have an exact time. So there are devices that can measure sound how far away direction or show you the directions coming from sound compass. I mean, I have a good idea of where it where it's coming from just because of I could hear it from my room. And that's how I know it's not Anderson Anderson Lake too. Because Anderson Lake is the other side of the freeway and back the other. It's the other total out of the direction. It's like it's, um, it's heading towards the place. It's heading towards going. You're doing it. You're driving us crazy. Oh yeah. If you go to the next door app, there's just tons of threads and common every night. Every night that it happens, there's like another person who like gets on there. It's like, I just heard this loud because it's huge. It's super loud. It's my TV can be on and I can hear it. You know what? It might be, it might be big lasting. It might be big foot. It sounds like one of those old school cannons, like a cannon ball cannon. You know, my, you just reminded me of one of my favorite Japanese game show prank shows are the best. Ever seen those dog shows? They're so met. They're messed up, bro. There was one, you could probably find this somewhere online where they would sneak in while someone's sleeping a cannon into the person's room and they just blast. Blow your ear drums out, dude. Dude, the people wake up traumatized. Yeah. And it's, I can imagine. Yeah, dude. Oh yeah. Oh God. Look at that. That's like shell shock. There's so many of these videos. Oh my God. What are they doing over there, Doug? I mean, their TV is unhinged. Let's just say that. Yeah, but Zuka. Yeah, dude, the guy, he wakes up traumatized. Like you look at his face and you know they ruined his life. Dude, that's hilarious. Hyatt health makes multivitamins for kids, but they're not gummy candies. They don't have like literally no nutrients like most of the other children's multivitamins. This has adequate nutrients make a difference for your children's health. And it's not a bunch of sugary candy. It is tasty, but it's not a bunch of sugary candy. This is the only multivitamin for kids that we here at Mind Pump promote. And by the way, you can get 50% off. Go to hyahealth.com. That's H-I-Y-A-Health.com forward slash mind pump. Back to the show. Our first caller is Sarah from Washington. Hi, Sarah. Hey, Doug. How can we help you? Doing great. Hi. Thanks for taking my call or my question. I was diagnosed last year with osteopenia. I'm 57 years old. That was kind of a surprise and dove into the whole world of trying to figure it out. I got really little information from my doctor. Take more calcium. Take some vitamin D. So I started looking at the weight-bearing exercises. I'd been a runner for quite a while, but never really did any of the weight-type stuff. So I've been working on it. You know, I'm not super strong. I'm not looking to go for bodybuilding or anything. But I'm curious if there are some weight-bearing exercises that will be more beneficial, specifically for osteopenia or God forbid osteoporosis at some point? Like, do I work legs, hips, back more? How does that whole muscle building to bone density issue work, I guess? That's some of my questions, as well as diet supplements, that kind of thing. If you all have. Yeah. Yeah. I'm really, really happy you called in. I know. I'm glad. This is, I'm so happy you called in. I'm reading your email and it shows that you started like group classes and stuff to try to add some kind of exercise. Well, I used to do more group classes. Now I'm just doing like weight-lifting type stuff at home. You know, I got faith. Perfect. I do that versus doing like, you know, kind of the group classes that weren't so much on the weights. So the thing that builds bone is exactly the same thing that builds muscle. Yep. Okay. So as muscle gets stronger, most muscle anchors a bone, you have more sheer force on the bone, the bone will strengthen. Impact exercises, stamina exercises, barely have an impact on bone density. Like, in fact, when you look at studies on runners, you would think with the impact of running, you would see this huge increase in bone density, and you see a very, very, a small positive impact on bone density. And oftentimes upper body bone density gets worse. So what you want, Sarah, is very traditional strength training, bodybuilding, power lifting. You're going to lift weights like someone who's trying to get strong. And what this looks like is you're not working out to get a sweat. You're not working out to feel the burn. You're doing a set of lifting for eight to 12 reps. It's going to feel heavy and hard. You don't want to train till you can't move anymore because we don't want our technique to be thrown off, but it needs to feel like you're grinding through, like you're lifting something heavy. You do a set. Here's the most important part, Sarah. You rest for two minutes. At least, you're like minimum. At least. And the rest is not because you need to catch your breath. So some people think all of them rest until I catch my breath. No, no, no. What we're trying to do is we're trying to train the energy systems that contribute to strength gain. So there's two energy systems we can train. One is for endurance and stamina. One is for strength and power. Strength and power. We're utilizing an energy, mostly known as ATP. And this burns up very quickly. It replenishes after about two or three minutes. If I do too short of a rest period or too many reps or I start to train, I start to chase the stamina and the burning. Now it's glycolytic and I'll get more endurance and stamina, but I'm not going to get the bone density and muscle strength benefits. Okay. Okay. So if you get stronger with your lifts, so let's say you're doing squats and you're doing 50 pounds and you did it for eight reps and it was pretty hard. And then in two months, you're doing 70 pounds for eight reps. You can guarantee yourself that you're moving towards stronger bones. If you get stronger with your lifts, your bones are getting stronger. That's it. It's a very, very strong linear correlation, especially in the first few years of strength. Give it time though too. It does take time. Like you'll build the strength and it's not like this exact direct correlation of like, oh, I got right out the gate. Yeah. 10 pounds stronger now, my bone density is way, but it'll take time, but it'll happen. And when I'm training a client like you, I'm always communicating as we're sitting there resting and I'm talking to them like, how do you feel? You feel like, oh yeah, I'm ready to go to the next set. I'd rather you sit for another minute or two and add two and a half to five pounds to the bar than to go right after it and do that same way again. So always keep that in mind that I don't mind if you sit there and rest for five minutes before the next set. If you can see yourself getting enough energy to put a little bit more weight on the bar to lift more weight, that will serve us more than, hell, let me do another one. Let me do another one. So always keep that in mind. You can't rest too long. You can rest too short though with what we're trying to accomplish. Yeah. All right. Sarah, diet was your other question. Yeah. You know, so take one doctor, take calcium, take D. Another doctor, don't take calcium, bad for your kidneys. Just get it through food. Another doctor, take algae-based calcium. Loud. And obviously eating healthy, never hurting. Certainly try to do that in low process and I'm a lot of protein, but is that, am I doing it right? Is there any other magic bullet? Although I did hear your creatine on the other day. So that might be something I look at as well. The reason why creatine has been shown to increase bone densities because it makes you stronger. Yeah, you get stronger. So this is frustrating because if you have a nutrient deficiency that will definitely contribute to bone weakening. So if you don't have enough vitamin D, K2, magnesium, calcium, if those are lacking, then you will see weakening of the bones. But if they're not lacking, taking extra is not going to do a damn thing. Yeah. Okay. So a good multivitamin, you're probably a good, I see, what state are you in? Washington. Okay. So because of the weather up there, I think probably vitamin D on a daily basis is a good idea. Take it with a little K2. A multivitamin is fine. Do you have dairy? I do. Okay. The calcium's fine. I wouldn't worry about supplementing with calcium. That's a good idea. But what we want to do is eat a diet that promotes strength. High protein. So I want you to take your target body weight. So think to yourself, like, what's like, what would be like a fit, healthy body weight for me? Whatever that number is, let's say it's 150 pounds. Let's just say that's your goal in grams of protein. Per day. Yeah. So you want a high protein diet. Don't try to eat in a way where you're eating too little. You want to fuel strength and muscle. And you will predictably within a year, see it in improvement in bone density. It's very predictable. Unless there's an underlying autoimmune issue, which they're almost always isn't, you're going to see a like very predictable improvement in bone density. And it'll continue. It'll continue as you get older. Especially since this is so new. Yeah. Yep. Yeah. Okay. Okay. And keep in mind, we're trying to build. So we're trying to build muscle, trying to build bone. So we want to be fed. If we're, if we're doing this correctly, lifting wise and everything, you should feel an increase in appetite. Don't be afraid to feed that appetite. Stick to whole foods. Just whole foods. Eat the protein first. But if you're hungry, go eat. I want you to eat. That's your body saying we need to build. That's right. That's your body trying to tell you it wants to build muscle. It wants to strengthen these bones. What we don't want to do is restrict it when you feel that way, but we do want to make good choices. So it's like, you know, you feeling hungry and then go eating treats or something outside of that, not, not beneficial, but you hungry and you go have another meal that's high protein, very beneficial. Just to encourage you, Sarah, I've never had a client where we didn't see like you, who came to me with osteoporosis, I'm sorry, osteopenia, and I actually even had someone osteoporosis. We've, I've never had a client where we didn't see a positive impact by applying. We're, it's very predictable. The only challenge I've ever run into was the client that was afraid to eat more because you could lift weights all you want. You could do it right. But if you're not feeding yourself properly, then there's, you don't have the building blocks. But I've seen it's very consistent. Another question for you, Sarah. So do you have, what kind of experience do you have with strength training with all this? Not a lot. I mean, I've gone online, I've watched some folks, I just do, like I said, weights. And actually one of you had a program that you listed recently about doing three months of, of like eight reps, 10 reps, all reps. So I've been trying to do that. And I think I'm about eight weeks in now. So trying to do something like that. Is, is working with a coach or trainer, is that in the, in the, in the feasible neighborhood for you? You know, I, I probably could at least to a limited degree, depending on work hours and that kind of thing. Okay. So cause that would be the best bet for you because you're just getting started. And there's a couple of ways you can do it. You can train with someone in person, which is great. Or you could do it virtually, which is a lower investment. But they can still coach you. They're, you know, they're on camera with you. They can watch your technique. They can send you individualized workouts. And they can also coach you through diet. And then walk you through this process. Cause in the beginning it's kind of hard to know technique. Am I pushing hard enough? Is this feel right? You know, that kind of deal. Yeah. So if you worked like, if you worked with one of our coaches for, I'd say nine months or so, I think you'd be set up really, really well. And if that's, if that's something that you'd be interested in, I can have one of these coaches or we hired these coaches. So we know they're good. I could have someone call you and you can have the phone ask questions. And then see if it's right for you. Oh, that'd be great. And I'd appreciate that. Thank you. Are you, are you working out from home or are you going to a gym? I'm at home. You're at home. What do you have? Do you have a dumbbells rack? What do you have? Dumbbells. Just just dumbbells. Yeah, you're fine for now. Okay. Great. Yeah, we can work with that. We totally fine. I'll work for you for a while. Yep. Yeah, you do that. You could use just dumbbells for a good year and get really good progress. And after that, you might want to add a barbell or something like that, but you're good for now. Yeah. Okay. Okay. Well, great. I appreciate that. Perfect. I'll have somebody call you, right? I'll have someone call you and then you could talk with them and then if it works out, I'd love to see you on some of the calls, but they'll coach you through the whole process. And I think probably around nine months would be a good, a good, a good place to kick you off to get you kind of on your own. It'd be set. Yep. Okay. Awesome. Thanks so much. Bye, Sarah. I appreciate it. Bye-bye. Bye. It's funny. It's so, so here's the thing that stood out to me with the advice from the doctors. Yeah. I know. I'm kind of stuck on that too. What? Yeah. Now, if you have a nutrient deficiency, it makes sense. Like, yes, if you're vitamin D is low, you got to take vitamin D or you're going to get weakening. Same thing with magnesium, calcium. If you're deficient, yeah. But it's like the, you do, that's easy blood test. And then it's like, all right, here's what we're going to do. You're going to lift weights. That's such old. Once a week, once a week, someone with osteopenia could lift weights once a week. Yeah. Move the needle. Feed themselves properly. And we would see a predictable increase in bone density. I'm so glad you said that too. Because one of the, I had somebody ask me about the, the walking with the weighted vest stuff. And it's like, if, if you just did a set of squats once a week, you would get more benefits. More benefit. More benefits than that walking every day with that weighted vest. The benefit you see in bone density in the lower body with weighted vest walking, you will initially, because it's more than what you're doing. It's nominal. It stops. Yeah, yeah, it stops. Strength training. It's like, it's like, we have a nail. Okay. We're going to, we have a shoe or a hammer. Which one should we use? Can I hammer it in with a shoe? I mean, I could, but it's not going to be as easy or as good. So, I think, like you said, it's, it's about building muscle because that's affects the bone. It's very, very, very predictable. Works almost every time. Our next caller is Chandler from Illinois. Chandler, what's happening? Hello. Hello, Chandler. Hi guys. This is so exciting. Yeah. How can we help you? Okay. So, um, a little bit of my history. I'm going to read it off for you guys. Uh, quick background. I'm 26. I'm 5'2. My weight fluctuates around 128 to 131. And I'm moderate to very active, I would say. Um, and then this is my history. I think this is pretty important to why I think I'm having issues right now. I was an elite karate athlete growing up. I trained for about 18 years and competed internationally on the U.S. team from ages 12 to 19. During that time, I regularly cut weight anywhere from one pounds when I was younger, upwards to 20 pounds towards the end. I definitely did not do it the right way. It was very unhealthy. A lot of high volume training, a lot of yo-yo dieting. After I was competing, um, or after I stopped competing, I went through a bit of a fall-off phase and got back into training very heavy around 21. And I felt great for a while. The last few years, I've been dealing with constant bloat and inflammation and almost everything I eat bothers me. My blood work comes back as healthy, but my body feels like it's stuck in a state of chronic stress. And honestly, it's been very frustrating going from performing at a high level to feeling like I don't even understand my body anymore. So I guess my question would be after years of high level training and aggressive weight cutting as a young female athlete, could that be contributing to my chronic bloating and food sensitivities? And how would you guys figure out whether the root issue is gut health, chronic stress, or something metabolic so I can start fixing it? Thanks, Chandler. This is a, by the way, predictable. You see it with often with elite female athletes, especially when weight cutting is involved. So the training that you went through for years to train at that level is very, very intense and hard. I don't need to tell you that, but people listening, like that's a lot. And then the dieting part of it took ridiculous discipline and you probably very little to make weight and then competed on top of it. And so what you're experiencing is just a predictable result of all of that cumulative stress on the body. And now here's the challenge, Chandler. The challenge for someone like you is to shift your mindset now to, you're going to have to go through a period of recovery. And that's going to probably take a year. And it's going to feel like you're not doing a whole lot. But let me ask you some more questions. What is your current workout routine look like? So I've switched it up over the course of the last three years because I felt like the weight training that I was doing once I started getting really inflamed and I had the constant bloat. I decided to see if I could change it, if the weight training itself was too stressful on my body. So as of right now, I know you guys are going to say something about, but I'm very into leguri and Pilates. This time last year I was weight training and also doing cycling classes for cardio. But since then my job, I walk a lot. I get around 12,000 to 15,000 steps a day. So I've kind of tapered off on the high intensity cardio. And I've moved more into fitness classes just because I was getting frustrated, which is my normal routines. And I enjoy competing against the people next to me in the class. Of course you do. How many classes do you do a week? How many fitness classes do you do a week? How much Pilates do you do a week? A week. On a good week, I'd say three or four. I, Wednesdays and Sundays are my rest days. So I typically just walk on those days. Okay. And then what do these classes look like? So they're more leguri style. So they're low impact, but high intensity. And so it's a lot of time under tension, isometric holding, resistance, band work. So nothing that's really heavy weightlifting, a lot of body weight. That's pretty much it. They're like 50 minutes long. And you're, and you're, and you're training pretty hard. Do you feel like, oh yeah, that was a hard workout. I feel like I got a lot stronger in terms of, I can do a lot more body weight stuff. Like I can do full rep of 10 pushups the correct way. I can hold a plank a lot longer than I was able to. It's a lot of focus on core as well. So my core strength has skyrocketed since doing these classes. Yeah. Yeah. But back up for a second. When you're doing it, you say you like to compete with other people. If I were watching it, does it look like you're getting after it? Yeah. Okay. So I figured. Okay. So it's going to take a little while. By the way, leaky gut syndrome. Are you familiar with that term? I am. Okay. Very common with people that train at high intensity because of the overall inflammation from training. And so you probably do have some gut health issues, but the stress is a part of it. Okay. How attached are you to these classes? Uh, not that attached. I recently started, I want to say I've been doing it consistently for about two months. So it was just something new because I was getting frustrated with myself. What were you doing before that? I was weight training about four or five times a week and doing just walking on an incline. I was in doing high intensity cardio. In the cycling classes. When was that? Um, nine months ago. I haven't done one since. Yeah. And then hormones. Okay. Do you have a regular period? Yes, I do. When I was younger, when I was cutting weight, I did not. I never lost it, but it was very irregular. Got it. Okay. All right. So, um, okay. So there's, I'll give you what the answer I think is, it might be a little tough for you. I think you should follow maps 15. Okay. So you'll be doing like two lifts a day. And, uh, and then just continue to walk. Also, um, I would try to work with a functional medicine practitioner to identify some of the issues with gut health. And your diet will probably look like a low FODMAP kind of paleo diet for a little while. Yeah. And now once you heal, once everything heals, you're going to feel great. And then you can ramp up the intensity again. Um, uh, but, but that would be what I would stay there for a while though. I would stay there for a little while. Workouts can be challenging. Yeah. It's not going to feel like you're working out a lot. Yeah. You're going to be like, this is not enough. But it's going to be the best recipe for you. What'd you say you do for work? You said you're active. What are you doing? So I actually used to be, um, an athletic trainer and I, it was not for me. I got into that career because I wanted to benefit myself as an athlete. I thought I was going to be an athlete my whole life and my parents wanted me to have a backup plan. So I found that profession. I was like, oh, the modalities are going to benefit me because we don't really have that kind of stuff, especially because my sport was so niche. Um, and I did that for about three years and now I'm, I work operations and logistics. So I run sites. I'm on the floor constantly. I do a lot of manual labor too when I'm helping my team. So I'm very active on a day to day basis. They're around nine hour days typically. Well, the good news is that you're young and if you do this right, you're going to, you're going to heal very, you'll do very well and then you'll be surprised at how great your body starts to respond. But I would give it like a year, like a year of like, I'm just going to fall like just basic strength training. Maps 15 is the program on you to follow. It's two lifts a day. You're not in the gym for an hour. You're in there for like 25 minutes. Continue to walking. Um, and then work with a functional medicine practitioner. If you don't want to work with a functional medicine practitioner, uh, where I would have you start would be like a low FODMAP paleo diet to see how that, uh, and helps with your, with your gut health and maintain good protein. Meat typically is okay with people with gut issues. How do you feel eating, uh, like meat and protein sources like that? I mean, I'm fine eating meat. It just, I don't know if it's a mental thing at this point. I feel like everything I eat just disrupts my stomach. And I thought maybe I had, um, intolerances because I did get a celiac panel and that was negative. Um, I thought I was lactose intolerant. I cut out dairy for a while. It didn't make a difference. So, okay. So there's a supplement called a Trantil. Uh, you could try take that, uh, twice a day, uh, before you eat, uh, go kind of paleo would be how I would eat. So fruits, vegetables, meat, uh, follow a massive team within a few months. You should notice, uh, if it is indeed, uh, like dysbiosis in the gut, which I think it might be, you'll notice an improvement within a few months. It might feel worse at first, uh, with the die off. Uh, so that might be the first like three, four weeks and then start to feel better. Follow maps, 15 and just walk and give yourself like a year of just getting stronger, feeling good. And then after that, you can start ramping things back up. Um, I also wanted to know, so I did get an oar ring and my resilience and my stress levels are through the roof. There are some times where I'm like nine hours a day straight in the level of stress. So what would be, uh, if you have a lot of gut inflammation that can contribute to it, but, but there's also this too. This is why I'm saying give yourself a year. Um, how many years did you train at a high level? S 10. So 10 years. So any, how old are you? I'm 26. Okay. So all like a significant percentage of your life was training at this really high level. And so you've got this, uh, this gear, uh, that is go. And this might be like my mindset. This might be a thing where like, this is how I go is I'm on and I make things happen and I do it. And so mindfulness, prayer, meditation. If you do anything else, what might be beneficial to Chandler would be something called yen yoga. Have you ever done that before? I have not. So yen yoga, you're probably really flexible. So I don't think you need to improve flexibility, but it's like this really slow breath work type of yoga. Um, and I've seen that benefit people who are high stress, uh, like yourself. And then supplementation wise, do you take any supplements? Uh, yeah, I do fish oil. I have vitamin D because when I did go to the doctor, I had a minor vitamin D deficiency, which I know is common in most people. And then I take a woman's multi vitamin. Try magnesium glycinate before we go to bed too and see if that helps. Okay. Yeah. Okay. And that's, let's do, we just start there and it would just take a little while. It would just take a little while. If the gut stuff doesn't really get better after, you know, six weeks or seven weeks, I would seek out a functional, uh, medicine practitioner. And if you want, we have, we have a forum, uh, which is, uh, is it my, is it MP holistic health? Correct. Yeah. So if you go on Facebook, MP holistic health is a forum that we have and there are functional medicine practitioners that are in there and you can ask questions and stuff like that. But if you want a good one, uh, we have a network in there that you can reach out to and then they'll do like the full testing with you to really nail down what's going on. We also have a, a concierge program that might, she might be a good candidate for two, where you just check in with one of our coaches once a month and they're just kind of keeping an eye on what's going on, diet, exercise and make modifications. So if that's something too, you're interested and you can reach back out to us. We can set you up. Yeah, I think I would be, I've been very stubborn of, I can fix this myself. And that's when I started listening to your podcast, even though I have a pretty strong background and I went to school for a lot of this and a lot of the things you guys are telling me are things that I've recommended to individuals that I've worked with before a lot of athletes and doing it for myself is a lot harder because I feel like I can fix it myself. So getting advice from other people who are very knowledgeable makes me feel a little bitter. Well, let me do this. Let me have a coach call you. Yeah. And then you could talk to one of our coaches and see if it's good fit for you. But it's really tough when you train at such a high level for so long because it's hard for you to gauge what's enough and what's too much because your gauge is based off of this. You can push through. Yeah. And so you're like, I feel like I'm barely doing anything. And compared to what you used to do, it probably is, but it's appropriate. And so it's a little bit of a transition period for sure. I definitely did compare my old work. Anything, I honestly, it's a really good life lesson, but anything I do is, that was the hardest thing I ever did consistently. So I use it as a scale to compare what I'm doing. I'm like, well, I can work harder because I've done something that's right significantly harder in my lifetime at a young age. So that's kind of how my brain works. I know. Totally. I get it. 100%. I've worked with people. It all helped to surrender the control of somebody else because it's tough to get out of your own way when you've done that. You've trained yourself to be a badass. Yep. You know, you come. All right. I'll have somebody call you. Okay. And then you can go on the phone and see if it's a good fit for you. Okay. Okay. Thank you guys so much. You got it. Thanks, Chandler. I mean, it's just, I've said it before, like really high level athletes. Yep. Especially, I'm going to add another caveat to this because I've trained ex college athletes, but you train it when someone was a kid. She was, she was elite from 12 to 18. That is hardwired, dude. On the Olympic level. That is hardwired. Formative. Yeah. Formative. So very, very difficult. Yeah. I mean, this is where that was the reason why I went to Concierge. The other way is just, you know, she's doesn't, she seems knowledgeable. Yeah. Disciplined. It's like, this is kind of one of those things where you want to surrender the plan to somebody else and then, and these people are so coachable, right? They used to be coach their whole life. And so instead of trying to solve it yourself, you know, and muscle your way through it, you just surrender that process to somebody else who can guide you. Our next caller is Sandy from Connecticut. Hi, Sandy. Hi, Sandy. Hi. Hi, how are you? Good. How can we help you? Well, first, thank you so much for this opportunity. It's pretty wild to see you guys. You ride around in the car with me all the time. That's awesome. You've been my go-to podcast for the past couple of years, trying to sort out all the wrong information. I stopped listening to everybody else. So, I appreciate that. Thank you so much for the support. So my question, I'm going to ask my question, then I'll give you some background. Is it possible to achieve success with weight loss after your body and your mind? Go through major stress, medication changes, and surgery. And just for some background, I'm 66. I've spent my entire life yoyo dieting. I finally got it right when I gave up dieting and just started living a healthy lifestyle. I began consistently exercising in 2014 at the age of 55. So, a little late to the game. But that happened after seeing the photo of myself when I was at my absolute heaviest, which was horrible. I lost over 100 pounds. And I kept it off for seven years. And then at year eight, my primary physician retired and a new doctor that stepped in for him just abruptly discontinued one of my thyroid medications. I had had my thyroid removed due to cancer years ago. And that spiraled me into a year of major changes with my mood, my focus, my stamina, strength, energy, just everything. I spent a lot of time looking for new doctors. I had ongoing medication changes happening throughout that year. And I gained 20 pounds and I lost muscle. And that despite continuing my workouts and my healthy eating throughout that whole time, it just seemed out of my control. My arthritis worsened during that year as well. And that led me to needing to have both the knees replaced. The pain for that whole year prior to the knee replacement was pretty bad. That hindered my workouts, but I continued doing them. And then obviously after each surgery, I needed some time off for healing and rehab. But I was back in the gym within four weeks after each of the surgeries. So in addition to that, last year, I got a call from the FBI notifying me that our broker had stolen our entire retirement fund. I spent my entire adult life saving. And I got that news one month before retirement. Wow. So needless to say, I continued to work full time with no end in sight. And so anyway, despite all that, I continued with my workouts and my healthy eating. My time in the gym was really the only place that I could just forget about it all for a little while and felt peace and felt in control. So I love the gym. I am absolutely determined to not let this monster steal my health. He stole my money. He's not stealing my health. But I feel like I'm losing and losing the battle here. Sorry. So listening to your podcast and working out with my trainer, who's wonderful, has gotten me through these two years. I feel like I'm pretty much back to my baseline. At the gym, with the exception of carrying now extra 30 pounds, it's really hindering my workouts and messing psychologically with me as well. I was at the point of feeling like a healthy person, looking good, finally understanding how to feed my body and how to work out. Instead of the crazy dieting and killing myself with cardio. And now I'm back to can't look in a mirror. All I see is the fat. And I just keep watching this scale climb. And so is it hopeless? Is that have I been through too much? Is it am I too old? That's where I'm at. Yeah. Thanks for calling in, Sandy. And you've been through a lot. That is really rough. All around the same time. So are you, did they put you back on thyroid medication? Are you off because of the cancer diagnosis? No, I'm back on it. The reason she took me off was she didn't even meet me to do this. She just was looking at eight month old blood work and decided that my, oh, she just saw that I was on side of male. And she said anybody over the age of 60 shouldn't be on side of male. Cause you will have a heart attack or a stroke and you know, scared scared the heck out of me. And, but I'd been on it. I was 65 at the time. So, but anyway, no, my new endocrinologist said that's absolutely not true. It may be true for somebody with a thyroid, but I have no thyroid. You know, so that didn't need to happen, but I'm back on the side of male, but I had a much lower dose that I was before. Okay. Good. Good. That was, that was, that was important for me. All right. So, um, you have been through a lot, hon. And that's rough, but I'm going to, I'm going to ask you a different question. Okay. Um, had you gone through all of that without exercise, without your trainer, without the gym, where do you think you'd be now? Well over 300 pounds depressed. A mess, a complete mess. Yeah. You're doing great. Yep. You're doing great. You know, the vet, what's really great about exercise when it's used properly, nutrition, when it's used properly, we all, we all focus on the, the mirror and the scale and how we look, but you know what the real value is, is that you go through life and really crazy things happen in life. I went through a really difficult time years ago. It was actually one of the most difficult times of my life. And it was one of the first times I'd gone through something difficult. I had lost somebody close to me who had lost the battle with cancer. And I was very close with her and it was really hard. But when I look back, uh, you know, and my workouts were very different at the time. I wasn't going to the gym and working out like I normally did because, uh, we weren't sleeping much. It was very difficult time, but it carried me. It carried me of such a blessing to be able to use it in that way. And that's what you did. You, you went through all of that. You maintained your consistency and the workouts, you know, you said something, you said, you know, going to the gym was when I kind of felt, uh, somewhat at peace. And that's perfect. That's perfect. And you're moving in the right direction. Just stay the course. You're only two years out from all of that really challenging trauma, which you're probably still trying to process the retirement part. Because, you know, you've got this concept and idea of your mind of what it's going to look like. And that gets taken away from you. And so it takes a while. It's only been a couple of years. It takes a long time to, to say, okay, well, this is what it's going to be now. I had all these expectations that you probably were envisioning for five years leading up to retirement. How long have you had been back on the thyroid too for? I was back on a good therapeutic dose only a month before I found out about the retirement. You're, I've been back on the thyroid med since a year. A year. The short answer to your question is no. No, it's not too much stress. No, you're not too old. No, it's not too late. You've got a trainer and it sounds like you like your trainer. You stay the, you just, you stay the course and it's only going to get better. It is. It's only going to get better. And again, I want, I just want to remind you, had you not done any of those things during that difficult time, oh boy, would you be in a different place? It actually protected you quite a bit. It can't take everything away, but it protected you a lot. And that's a huge victory, Sandy, because a lot of people quit everything. And in a time like that, they just give up and it's much worse. So you did really well. And I just say, stay the course. And the stuff you hear us talk about on the podcast about nutrition, you know, whole food diet, eat the, you know, make sure your protein intake is high, you know, strength train properly with good technique and form, what you're doing with the trainer, make sure you prioritize good sleep. Like you're, that's it. That's it. And it's just, it's going to, it's going to get better because you just, you're coming out of something really difficult. Yeah. How, how have you felt strength wise, like the last six months or so? My strength is better. I still get frustrated and my trainer's great. He sounds like you guys because, you know, like I say, I'm not making any progress. And, you know, when he reminds me, you know, we're, we're getting your legs strong again on newborn knees and you are, you know, I, my workouts are progressive overloads and, Oh, great. You're doing good. You're doing good. You're doing good. You're doing really good. My sleep is horrible. I can't seem to Oh yeah. Stress. Control that. And, you know, so I just, you know, when you guys talk a lot about stress and sleep, affecting weight loss, and those are the two things that are out of control. And I can't seem to get it right. What are some of the things you're doing right now to try and to better that? Are you, are you got a routine going? Are you taking any supplements? What does it look like? I do have a, I've tried a few different routines and I've, I'd tried melatonin for a bit. It actually raised my blood pressure. And I didn't like the feel. And so I stopped that. There's a natural herb kind of thing. I can't space in on the name of it right now that I have, have tried. My, I did see a naturopath and she did do, you know, a blood panel and my magnesium was fine. She didn't recommend I try that. I thought about that. Actually, a podcast I was listening to you guys this morning, you guys were talking about fish oil. I am not taking that. I wonder if that's something I should add. Yeah. It'll be a good idea. High EPA fish oil will be a good idea for health. But I haven't, I haven't done much as far as I don't like medications. I try to not go that route. You know, of course my doctor here in my story wanted to, you know, anti-anxiety, anti-depressants and sleep medications. And it's like, I don't want to, I really don't want to do that. It affects the thyroid stuff as well. So. Like chamomile tea and some theanine, some things that will just kind of calm you that are natural that will calm you down at night time to help get you ready for sleep. I mean, I, I, I, I chamomile tea every single night for me is kind of part of my routine that helps. You know, when you look at the data on stress on, on, on stress, there's, uh, this is what the data tends to show. You could change the situation that's causing a lot of stress, but yours is unavoidable. It happened to you. It's not like you chose it. Cause if you could reverse it, you would. So, and that's a lot of times the stress that people have, it's the stress of things that they can't, that they can't change. So the data on, on how, um, cause when you look at the data, some people do really well in comparison to other people. And so what they've done is they've tried to look at what's the difference. What's the difference between those two groups? And the difference is, uh, and it could boil down to, uh, strong community, deep friendships, um, a strong spiritual practice is incredible, um, an incredible protector against those things. So I don't know if you have either one of those, uh, but, uh, yeah, seek those out. And so I don't know what your, what your, what your spiritual life is, uh, but a kind of, uh, you know, you could kind of hit two, you know, two birds, one stone by finding, and I don't know and again, forgive me if I'm going too far with this, but you could find a local church and you don't even have to have belief, but just go there and become a part of the community. And I'm just telling you what the data shows. It is remarkable how powerful it is, uh, at alleviating stress. It doesn't take away the thing that you can't change because you can't change it, but it's got this remarkable power, uh, to, uh, make someone more resilient. And it has to do with those things. If you don't have like a good, strong community or, uh, kind of a sense of purpose that's outside of yourself, what they would refer to as a transcendent. It's very difficult. Uh, and it typically goes down the medication route, uh, to numb ourselves from the physiological effects of stress. So I know that's kind of outside the scope of what we do because we talk of fitness all the time, but I, I, if, but I would say, uh, you might be blown away at how big of a difference it makes to kind of get in that kind of community and start to move towards maybe a spiritual practice and see how that helps you. I, I, exactly. And I do feel that's a missing piece right now. And I, you talk about that a lot on the podcast and I have been the head that in the back of my mind. I, you know, growing up, I was, somebody went to church all the time. I was a Sunday school teacher and I was president of the youth group and everything. And I just moving to Connecticut, um, just never connected with a, with a church here. And that's missing. And I think that's important. So I will do that. Sandy, I'd love to hear back from you. I think that would be, I think that would really help you because you're doing all the right stuff. You have a trainer. Yes. I think your nutrition is probably great. You listen to our show. So it sounds like, you know, community is what helps. So that would, I've gotten sloppy with the nutrition. I think I don't even know for sure. And I only say that because I'm a, I'm a behaviorist. That's what I do for work. So I, you know, have my little behavior plan for myself and, and things and basically just build on healthy habits. And I stopped planning and tracking, um, or do it off and on. So I've kind of, I feel out of control, but at the same time, I was at that point where I was cutting down on that a little bit because after eight years, I kind of got this, you know, so, but I, it's hard to say. I think you will say I'm maybe not eating enough. I'm about at 1500 calories. And yeah, that's too low. Yeah. I try to get, I aim for 170 grams of protein and I hit about 150. That's not bad. I think your fat intake probably needs to go up a little bit and you probably have a low appetite because of the stress, I'm assuming. It, it's up and down. It's weird, you know, like, and I, and sometimes I struggle between am I hungry or am I really hungry or am I just wanting to soothe myself? Yeah. You know, after my workouts, like the last 10 minutes, I starving, you know, and, and, and I eat and I just based on, you know, podcasts, I think on March 11th, I listened to about putting fruit in this, in, in my shake in the morning. I stopped doing that. And now I threw some yogurt in there. So, so I'm getting back to, to planning, tracking, prepping and all that, like back to the basics to just kind of feel more in control of that and to get a better handle on what I'm doing. That's going to help fuel the process, especially when we talk about the, the aesthetic side, right? To the, the building, the muscle, losing the body fat, going that direction, being consistent with the protein while you're training, strength training to get the real benefits of it. So you definitely want to feed, feed yourself. I tell you what though, you just, just again, just based on what the data shows, it's, it's, you can't, there's nothing that replaces what community does with people. I just read this huge, it was this huge study on adolescents and teenagers, because for the first time in history, this young group is experiencing an anxiety and depression at higher rates than people of middle age, which has never been that way. But there was a subcategory of these kids that seemed to be untouched by this and they were the ones who were most involved with their church. And it was like, they were just, it's like they had on bulletproof vests. And so you really can't, you just can't replace that. And the data shows it like, you can have someone who's really perfect with diet, exercise, everything. But when they lack community, you see, it's like they smoke more than a pack of cigarettes a day, is what the data shows. And if that's resonating with you, I think it sounds like it is. I go for it, go out there, put yourself out there, get in a community. And I think that might be the missing piece, because it sounds like you're doing all the other stuff, you know, kind of right. Yeah, like it, and I also think maybe some volunteer work, because like I used my money to help others all the time. Oh, that's wonderful. I resent that it was taken from me and I can't do that as much now. So, but it's like, you know what, you could volunteer though, you don't need to, that doesn't cost anything and they don't expect money from it, you know, so. Especially if you do it willingly, that is such a huge ROI on happiness. That's other data that I love looking at. You're doing good, Sandy. Yeah, yeah, yeah. You are, Han, keep listening to us. I appreciate you bringing this in the car with you. Yeah, a couple quick questions, if you don't mind. So, the rest times, you talk about like 90 seconds or three minutes or whatever in, so I go to any time fitness and I don't know if you know their routine, how they have the supersets. So, we do, I have four supersets and I have three exercises in each superset, you do 12 to 15 reps, three times through. So, is it after each exercise or after each rep? After each exercise. So, tell your trainer, hey, can I do, instead of doing supersets, can I just do a set and rest for 90 seconds and then do another set, even if I do less, that's okay. That'll be better for strength and actually better for stress. Sandy, you will always benefit resting longer than shorter. So, I would, with a client like you, I'd rather see you rest five minutes, six minutes, between sets, then you go right into another one. That's, especially when it comes to building muscle, that's what we're chasing. And especially with stress. Yeah, and especially with stress. So, fast pace, even if it's got rest periods of 60 to 90 seconds, that's, that would still be considered low rest periods when it comes to building strength. So, beyond two minutes, we're better off than shorter than that. And so, anyway, you can do that. How many days a week do you meet with your trainer? So, I do two days of strength training, one cardio class and one combo class. So, in my training is not one-on-one, it's small group. Yeah. But I get a lot of individual attention. It's three of us in the group usually. Even if you showed up to that training class and you did two exercises, that's it, but you rested two, two and a half, three minutes in between, that'd be better. I would also look at the classes that you're taking and I would look for the lower intensity ones. There's so much stress on you right now that more stress is just piling up. And so, if you're doing the intense stuff, I would avoid that. And so, a yoga class would be better. Yeah. Well, you know, and I find the harder I work, the better I feel because that's when I can block out all the stuff. You know, when I cannot do talk therapy or meditation or all the, I teach mindfulness to my clients. I can't do it myself because I'm just so focused on why am I doing this? Oh yeah, because, you know, this and this and this happened. Well, I can talk to you this way because this is your field, but you're doing exercise avoidance. Is what you're doing. Correct. I know. Yeah. Yeah. So, but it's not serving you physiologically at all. Right. Yeah. So, I don't know if you can take long walks and listen to mind pump will serve you better. Or listen to a book. If you can really get into a book or music or something like that might be better. Yeah. Just one more quick thing. Actually, kind of asking Justin this, you've talked to a while many times about exercises for back. I have scoliosis as well in my back and which I didn't know until I did all these x-rays for what all my joint stuff. But so stretching and balance and mobility and the lateral stuff. Is there anything in here's what happened when I work out? I feel fine. I don't have any pain. I get through it. But by the time I get in my car, drive home and get out, I'm stiff as a board and walking like I'm 100. And and how do I what kind of exercises should I be doing for my back and stretching out? Sure. Have you been able to check out any of our prime stuff like we've done webinars? Adam and myself. Okay. I think that would be a good start. There's a our compass tests, which we'll address a lot of that upper back issues too with the wall press and then also the windmill. These are two of our tests. If just as simple as that and like just focusing on practicing on it, trying to nail down the form of it, getting that thoracic rotation and just easing your way through those movements and connecting to it. I think we'll help a lot and too it's a great way to alleviate some of the stress. So even the mobility route in general, I think would benefit you so much more. I think if you did the rest periods and didn't do the circuits, I think that would help a lot. Yeah. Big time. What's the link for the the prime webinar he did? Prime webinar.com. Yeah. Maps prime webinar.com. I'll add to this to his advice. Go to the maps prime webinar.com. Follow that routine that Justin does, which is just you yourself doing it, testing it, practicing it, practicing it as you get better at that and you practice it every day. If you can't come home, just practice that movement in your living room, get really good at it. Eventually we can load it. Eventually you can hold just a dumbbell over your head while you do the windmill. What a good exercise. Yeah. Okay. And do five of them, rest for minutes, do five more, rest for three to five minutes. Practice that movement. Be really good for you to do at home. Really good. You know, I'm going to do something I've never done before, Sandy, because I really would like to help you. So here's what I'm going to do. And I just want you to keep tracking what you're doing. Okay. As I'm going to have you come back back on in 30 days, and then I'm going to have you come back on in 30 days and then 30 days. I'm going to have three more calls with you here so we can go through what you're doing and start modifying you in a little bit and give you a little bit of coaching virtually just so we can walk you through the next, what's that give us here? 90 days. Yeah. That'll give us the next 90 days. So let's have you, we'll schedule you back on in 30. We'll schedule you back on in 60 and then again in 90. And each time we're going to talk about what you did, what you didn't do, how it worked. On your consistency. And we'll help you along this process. And I think we'll do all right. Oh my gosh. Thank you so much. Wow. Yep. You got it. Thanks. You're doing okay. You're doing okay. Okay. We're going to see you in 30 days. All right. Thanks so much. All right, Sandy. You're doing great. Yeah. Bye. Poor lady. Give me, give me a motion. Oh my god. Poor lady. Yeah. Boy, I'm really holding back on what I want to say about people that steal a person's rights. In a situation like that and the FBI is involved, it's obvious. You don't give me feedback? You don't? No, it's on. No, it's on. Well, I mean, you can't say that 100%. I mean, if the FBI is involved, the person who's known is involved and they're able to trace back the money, there's a possibility. Yeah, good luck. But I agree with that. Seizing the rest of it. If it's not like an FBI, I see insured, you know, whatever. Yeah, if it's FBI, I see insured you definitely. Yeah, like 200, was it 250? Up to 250. Up to 250. Yeah. Yeah. That's it. People who target retirees are a special piece of garbage. Oh yeah, they're going. But I feel so bad for her. I got to say, this is data I'm deep in lately, is I'm looking at my old belief around stress, anxiety, was like, manage the stress and the anxiety. But there are groups of people that go through incredible stress and they seem so resilient and save strong community and oftentimes strong faith and they do really well. You do see the irony, right, in that it's no different than the same way we teach people to go after macros instead of cutting stuff out. Instead of focusing on the stress and trying to cut the stress so much or getting all immediate. Right. The things that you can't change that have happened to you is go after something and going elsewhere. Yeah, going after community, a spiritual practice, filling that time tends to be a. She's filling time with friends and people she's, you know, developing relationships with. And she might be lonely or smart beneficial. Well, yeah, we'll see only meet back with her in 30 days. I like the idea of helping her through this whole process. Our next caller is Casey from Colorado. Hi, Casey. Hello. Hi guys. Thanks for having me. I really appreciate your time and I just have to say I majored in exercise science, but I learned so much more from you guys that they never touched on in school. So wow, thank you so much. Thank you so much. How can we help you? Okay. My question is a few weeks ago, I started to do a very mini cut. I had a baby about one year ago and worked my calories up to 3000 partially thanks to breast feeding. And with some summer trips coming up, I thought it would be a good time to try to lean out. I decided to be very conservative in my cut and only dropped to 2700 calories. I'm five, seven, weigh about 160 and hit around 140 grams of protein each day. I've waited very patiently in my postpartum journey before attempting this. So I was super excited to see some changes. The problem is that I'm reaching the end of the day and struggling not to eat more. The food noise is leading me to throw my deficit out the window and snack on whatever I can once my son goes to bed. At that point, I feel like I'm eating more than 3000 calories. And the desire to eat more while in a cut makes sense to me since I'm eating less than my body technically needs. So I'm just wondering how people actually do it. I've successfully cut one other time in my life, but it was not in a healthy or sustainable way. I've worked really hard to reach a place of listening to my body and not overthinking food. So I don't want to fall into bad habits again. So I'm wondering, am I doing something wrong? Am I pushing too hard in the gym? Or is it pure discipline and willpower that I just need to be better at? Tell us a little bit about the strength training routine that you're currently doing and then like your activity level. Okay. So before starting this, I had just finished Muscle Mommy 15 and then I jumped into a program that was a combo of strength training and running because I wanted to get my cardio up a little bit. I've been struggling in that realm. So three days a week, I do strength training. I've got an upper body, a lower body and a full body. And then I've got two runs each week. One is a slow run and then one is more of like a tempo speed run. Okay. And you feel good? Yeah. Well, okay. So just this, maybe yesterday it happened, maybe two days ago, I was like, maybe this is a little too much for me. So it's like maybe on the verge, but also I have an athletic background. I played volleyball in college. So it's like, I like to push the limit a little bit if I can. So it feels like kind of that perfect. Maybe a little bit too much, but pretty close to feeling good. And when you run, how do you feel? Any pain? Do you get any of the like postpartum stuff that happens with bouncing? Do you feel? No, I did a pretty good job. I worked with a trainer to get my pelvic floor back on track. So that's all good. The only pain I have is a little bit of knee pain, but I'm working on that with some other exercises. If you feel like it's too much, it probably is. Although your routine doesn't seem bad and your calories are good. Don't forget we have a one year old too. Yeah, we do. And your calories are good, but you're only one year out. I know people are like, oh, one year out's good. My experience takes two years for women to feel like, oh, I'm back to my old self. But your calories are good. So there's two, and I can give you some tips on how to help, but there's two things to look at here. Because again, your nutrition, your intake is good. You're hitting protein, you're working out. You could cut down a little bit on the workout if you feel like you're doing too much. But there's two things to look at here. One, if you're in a deficit, you are going to feel hungry. That's just normal. It's just the way it works. Anytime you're in a deficit, you're going to get a signal to eat more because you're in a deficit. Now, there are some ways to help with this. If you notice that it's at the end of the day, this is when appetite kicks up. And you said it's when your son goes to sleep. So it's probably like the day's over. This is my time to relax. And so then that's when it goes up. And so you could simply back load your calories so that you have more food available in the evening. Because that's when you relax. That's what you want to eat. And there's nothing wrong with that. And so what you would do is you take less away from earlier and eat more in the evening and see if that helps. And you keep the calories at 2,700 like that. And also like you're having two dinners. You have your dinner at dinner time, baby goes down, then you have the same meal just another time. The other question I'd have with a one-year-old is how is sleep for you? Honestly, it's great. He does a great job. I get a full eight hours every night. Okay, good. Because that's the other time too that a lot of people have the lack connecting the dots to the days that you didn't get the best sleep or also the same days that you have those crazy cravings that end up kicking in later on. And so that helps to know that. But if you're getting good sleep, it's probably not that. I'm with Sal. I would just, I would limit my calories earlier in the day when I'm kind of busy doing things about and then leave enough room to have two meals late. You can eat late. There's nothing wrong with eating late if it's a good choice. And just it would be, it would be too certain. It would be a dinner and then I'd have a serving of that again. And as long as you're hovering around that, and I'd say 2,500 to 2,700 calories, since you're coming from a place of 3,000 is probably a good place to be. And you should lean out. You should lean out from that place. So what you would do, because you have a lot of calories to work with, which is great, is I would take 300 calories away from the day and then make that a meal after your son goes down. So you have like a 300 calorie high protein meal and eat that first. Cause you're going to have the cravings and want to reach for the quick kind of snacky stuff. Warm it up, you know, whatever you do, watch TV, whatever, sit down and eat that. And that should, that should totally help. This is also a personal, this is, because I, I'm a late night snacker. I want to have this stuff while I'm relaxing at night. After we put max down. So this is where I, I don't know if you've heard me talk about my Greek yogurt, my Greek yogurt with like, yeah, Greek yogurt, a little bit of fruit and honey and, and granola in there is like just a great late night snack. Makes me feel like I'm kind of having a treat, you know, but it's, What is it like 300 calories? It can be the honey and granola will bump it over. If you go light on, if you go lighter, it's, it'll keep it under that. So, you know, you have, you have, you have some Greek yogurt with, with some blueberries in it and stuff like that. Drizzle a little bit of honey over it, skip the granola. But I mean, if you're strong, your height and weight is great. Yeah. Oh yeah. You're doing really good. And your calories are great. Yeah. So you, you got your metabolism is working great. Your hormones are probably doing good. So, you know, a little back loading. But again, here's the other thing like being in a deficit is almost, it will almost always make you hungrier because you're in a deficit. Okay. So I'm normal. Great. You're totally normal. Oh yeah. Yeah. Yeah. Oh yeah. Yeah. Yeah. No, it's definitely. Okay. Yeah. Yeah. You're totally normal. You're actually, it's a really, it's such a great sign to go from just 3000 down to 2700. Feel that I'm hungry. You know, that means you've got a good metabolism. That's right. You have a metabolism that says, we want 3000 and you're restricting it. It's just, part of it is just being able to do that. And there's strategies like we're talking about where you can kind of back load your calories. But the truth is you're doing good and it is difficult to be consistent with that. But I always find connecting the dots to the, when I don't get the best sleep is also when the cravings, just knowing that always helps me be a little bit better. The, the, the better protein type snacks like the Greek yogurt helps me or the, you know, back loading, you know, or skip a meal throughout the day. Some people are better cutting their calories when they're busy, which is during the day. You might be something, one of those people you're busy during the day anyway. So cutting 300 calories out of the earlier meals might not be that big of a deal. And then adding it at the end. I go to bed early. So for me, it's not a problem because it's like, I'm going to go to bed before I get hungry. This is if I'm going to cut, but it's just, you got to kind of feel it out and kind of work with it a little bit, but your calories are great and your body weights great for your high. Sounds like your workouts are good. You're doing great. Okay. Okay. So don't, at least in this time of life, don't worry too much about eating so close to bed. No, no, no, no. Unless it messes up your digestion. Yeah. It's not that, it's not that big of a deal. But I bet you'll be on a healthy, on a healthy meal. If you're eating good, good whole food meals, you'll be probably like something that messes up your digestion, you know, it gets you bloated. Not a good idea, but before bed. Okay. Okay. And then no issues about cutting one year out. You don't think I should wait longer or anything. Not at your calories. Because your calories are so good. You're okay. Yeah, you're good. If you would have came to us and said you're eating like 1800 calories and you want to do that, we'd probably recommend it, but someone who can eat 3000 calories and maintain where your eye is a good place. That's right. And by the way, if you, if this is like, I feel like I don't want to do this. This is not, I don't feel like dealing with a cut right now. You don't have to either. You can still wait. This is true. Like I said, your body weight, height, everything you're doing, you're good. So yeah, if you're like over it, then you don't have to do it. Okay. Yeah. Okay. Great. Thank you guys so much. You got it. Good job. Thanks. That's rare we get someone like that. I mean, this many calories. Yeah. Oh, good job. Yeah, her height, her weight, her calories are all in a great She's obviously fit. She's healthy. But we, she did say something that I think is, and we've talked a little bit about it. I feel like on the shows lately is just, it's very normal to be hungry in a cut. Yeah. You're supposed to be. Yeah. Yeah. If you're in a deficit and you're not hungry, it's a good signal. Usually there's something off. Yeah. Right. Yeah. If you're not hungry. But what a, what a great sign to your body feel hungry at 2700 calories. Cause most people have to be way lower in order to be in a cut. And so she's in a great place. If you like the show, come find us on Instagram. Thank you for listening to mine pump. 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