2966: Harder Is Not Better — The Fitness Advice That Is Destroying Your Progress

MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program and get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee.   In this episode the guys sit down with Michael Smoak — public speaker, podcaster and host of the fastest growing podcast in wellness, The Higher Up Podcast — for a deeply personal and wide-ranging conversation. Michael shares the full origin story: being called overweight by his best friend at 20, losing 60 pounds in ten months listening to Mind Pump, spending seven years building a knowledge base in isolation before posting his first TikTok at 26, quitting his corporate sales job after one month when the promise he made himself came true, and building to three million followers across platforms. He also opens up about the five months caring for his father as he died from a portal vein blood clot with no treatment available, recording his father's voice on a lapel mic 60 days before he passed, delivering the eulogy at 27, how his dad's death became the catalyst for his faith, how the lonely chapter is a necessary part of any man's growth, and the Purpose Progression tour he is currently running. The guys also discuss the rise of young men turning to faith at unprecedented rates, how to evolve your friend group without a formal breakup, and what purpose actually looks like in practice.   GUEST LINKS   Michael Smoak: https://www.instagram.com/higherupwellness The Higher Up Podcast: available on all major platforms The Purpose Progression Tour: https://laylo.com/laylo-higheruptour/m/wpPOi3   LINKS   Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 1:11 - Michael's origin — called overweight at 20, losing 60 pounds in ten months listening to Mind Pump 6:25 - Seven years building in isolation — from corporate sales to 3 million followers in three years 11:00 - The binge-restrict cycle, disordered eating and how he finally got out of it 15:55 - Floor goals vs ceiling goals — why minimum viable habits beat extreme protocols 20:32 - His first viral video and the fear of being perceived that almost stopped everything 26:42 - The elbow problem video and why hyperbolic content works on social media 29:00 - His father's diagnosis — the portal vein blood clot with no treatment and five months of caregiving 36:47 - Recording his father on a lapel mic 60 days before he died — every question he would ever want to ask 40:57 - Grief, ego dissolution and what his father's death taught him about faith 46:52 - How he went from atheist to Christian — Yellowstone, his father's death and surrendering in the car 52:58 - The revival of young men turning to faith and his role in it 56:44 - The lonely chapter — how to evolve your friend group without a formal breakup 59:00 - The Purpose Progression Tour — what it is, what to expect and how to find it

MAPS 15 BOGO: https://maps15bogo.com Buy any MAPS 15 program get a second one free. Choose from MAPS 15 Minutes, Symmetry, Strong, Powerlift, Performance, Muscle Mommy and Forty Plus. Lifetime access, no subscription, 30-day money back guarantee.   In this episode the guys break down how AI workout programs and GLP-1 use are changing the fitness world — and where the risks lie. They cover why AI can give you a better workout program than a magazine but will never be able to coach you the way a human can, why real coaching is about relationship, boundaries and human experience not just the right answers, why GLP-1 works primarily by suppressing hunger and nothing else, why using it without behavioral change is exactly like bariatric surgery where the weight eventually comes back, and the early data showing GLP effectiveness begins to wane after years of use. They also cover the wild Joovv study where participants worked out both arms and only red-lighted one — and the red-lighted arm built more muscle, Justin's flu story including the Navy-Air Force game, Adam's Disneyland observation that fit couples are everywhere now, Sal's full-on rodent infestation and how he turned it into a war game bonding moment with his five-year-old, Max's General Grievous Halloween costume at Disneyland Boogie Bash and the 40 people who stopped to compliment it, and the Dane Cook Apple documentary worth watching. Then they coach live callers submitted through mplivecaller.com.   T-Shirt Winners: Apple Podcasts: Etndixiechick Facebook: Dori Orlowski Send name, shirt size and shipping address to: [email protected]   SPONSORS Joovv (red light therapy): https://joovv.com/mindpump Code: MINDPUMP for $50 off first purchase.   Dose for Your Liver: https://dosedaily.co/MINDPUMP Code: MINDPUMP for 35% off first month subscription.   LMNT (electrolytes): https://drinklmnt.com/MindPump Free sample pack with any purchase, no code needed.   LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 2:47 - AI workout programs and GLP-1 are changing the fitness world — obesity rates are dropping for the first time in decades 10:05 - Why AI can give you the right answers but will never be able to coach you 18:29 - GLP-1 works by suppressing hunger — that is it — and why that makes it a tool not an answer 24:14 - Why GLP effectiveness wanes over years and the bariatric surgery parallel 29:29 - The Joovv red light study — one arm got red lighted, one didn't — the red-lighted arm built more muscle 33:41 - Justin's flu story — Navy-Air Force game, his son sick at the Airbnb and rallying to come back to work too soon 39:02 - Sal's rodent infestation — war mode activated, five-year-old as his partner in battle 47:19 - Adam's Disneyland observation — fit couples everywhere and the grocery store confirmation 56:28 - Max's General Grievous costume at Boogie Bash and 40 strangers stopping to compliment it 1:01:31 - Caller: Marilyn (California) — GLP-1 side effects, SIBO symptoms, gastroparesis concerns, gets gut health protocol 1:14:35 - Caller: Luke (California) — pianist, six years sober, piano teacher told him he has too much muscle, gets Old Time Strength 1:28:07 - Caller: Alan (Texas) — hypertension, hospitalized, lower back pain, shoulder pain, restless sleep, gets MAPS 15 Performance 1:44:34 - Caller: Bobby (New Jersey) — 90-day check-in, MAPS 15 worked, wants to add kettlebells, gets four-day structure

My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it.   In this episode the guys break down the best supersets for every muscle group. They cover what a superset actually is, the three types (isolation to compound, compound to isolation, and heavy to explosive using post-activation potentiation), and then go through their personal favorites for chest, back, shoulders, glutes, quads, hamstrings, triceps, biceps, calves and core. Highlights include Sal's dumbbell pullover to pull-up for back, Adam's incline press to cable fly for chest, Justin's lateral raise to Viking press for shoulders, hip thrust to walking lunges for glutes, barbell squat to sissy squat for quads, conventional deadlift to seated leg curl for hamstrings, tricep pressdown to close-grip push-up for triceps, preacher curl to incline curl for biceps, and decline sit-ups to cable chops for core.   SPONSORS   Zbiotics Pre-Alcohol: https://zbiotics.com/MINDPUMP26 Code: MINDPUMP26 for 15% off first purchase.   LINKS   Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   SPOTIFY TIMESTAMPS   0:00 - Intro 2:30 - What is a superset and why bodybuilders use them 4:28 - Type 1: Isolation to compound — the pre-exhaustion superset and why Sal tried it at 15 8:16 - Type 2: Compound to isolation — the traditional bodybuilding superset for maximum pump 13:14 - Type 3: Heavy to explosive — post-activation potentiation for athletes 16:50 - Best superset for chest, back and shoulders 21:57 - Best superset for glutes, quads and hamstrings 25:01 - Best superset for triceps, biceps and calves 28:50 - Best superset for core — and when to use supersets and when to stop

My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it.   In this episode the guys break down everything about TRT — who it is for, who it is not for, and how to use it correctly. They cover the consistent decades-long decline in testosterone levels in men, why TRT is not a miracle cure-all if your lifestyle is poor, why the best clinics require patients to exercise and watch their diet, how Adam's best friend visibly changed in just one month without even realizing it, the impact of TRT on libido and marriage, and the Viagra and divorce spike story. They also cover the Mind Pump Dads group their trainers created independently, the Patrick David piece on fathers at different ages of a child's life, Adam's 100 lessons he reads with Max every night, how his son reacts to the lesson about not trying to fit in, Sal talking to his son about why some jobs pay more than others, Seed probiotic consistency and the sleep quality connection, and how to think about AI implementation in business — where it moves the needle and where it creates expensive distractions. Then they coach live callers submitted through mplivecaller.com.   Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs   SPONSORS MP Hormones / Vita Bella: https://mphormones.com Code: MP249 — first month includes labs, a 45-minute medical consult and testosterone replacement, Enclomiphene or B12 for $249. Minimum 3-month commitment. Available including California. Offer valid through October 31st.   Seed Daily Synbiotic: https://seed.com/mindpump Code: 25MINDPUMP for 25% off your first month.   Hiya (kids' multivitamin): https://hiyahealth.com/MINDPUMP 50% off first order, no code needed. Zero sugar, non-GMO, vegan, allergy-free, NSF certified.   LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 2:36 - TRT — who it is for, who it is not for and how to use it correctly 6:52 - The decades-long decline in testosterone levels and why nobody knows exactly why 9:21 - TRT is not a miracle cure-all — why lifestyle has to come first 15:03 - Who TRT is not for — the dumpster fire analogy 17:51 - TRT and libido — why this conversation has to happen with your partner 23:19 - Adam's best friend one month in — why he looks five years younger and doesn't even know why 27:52 - The Viagra and divorce spike story 32:21 - Mind Pump Dads — the internal group the trainers built on their own 36:16 - What is a Mind Pump dad — the seven qualities Sal wrote down 40:13 - The Patrick David piece on fathers at every age of a child's life 43:00 - Adam's 100 lessons with Max and the one his son reacts to every single time 50:22 - Seed probiotic consistency and the sleep quality connection 53:16 - Why some jobs pay more than others — Sal explains supply and demand to his son 1:00:39 - AI implementation in business — where it moves the needle and where it creates expensive distractions 1:06:33 - Caller: Ben (California) — security industry, newborn coming in two weeks, shift work, chronically exhausted 1:18:08 - Caller: Isaac (Vancouver) — scoliosis, hip compression, pre-wedding cut, gets MAPS Symmetry guidance 1:27:40 - Caller: Hayden (Canada) — lawyer and hockey coach, Italian family food culture, gets MAPS 15 and whole food rules 1:43:23 - Caller: Sidney (Tennessee) — four kids including a one-year-old, deadlifts 235, feels like she is falling behind

My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it.   In this episode the guys break down why the science got it wrong on small frequent meals — they actually do work for fat loss, just not for the reasons bodybuilders claimed. The thermic effect argument is false, but the behavioral reasons are real: smaller meals keep cravings from getting out of control, they force meal prep which increases consistency, you never have to wait very long before eating again, digestion is easier especially on high protein, and hitting your protein targets becomes dramatically more achievable. They also cover Sal's Caldera Lab eye serum experience after a terrible night of sleep with the mouse situation, a deep dive on all the things they are noticing as they get older (eyesight, ears, hair), the fat and sleep connection Adam discovered when he switched from white meat to red meat and his readiness score jumped immediately, why Eight Sleep is the best single investment for health and fitness, the viral creatine study showing people gained lean mass without lifting (it's just water not muscle), and racetrack country clubs as the next big real estate trend. Then they answer questions from Instagram on knee ligament and tendon strengthening, when to increase dumbbell weight, light reps versus heavy reps close to failure, and how long to run the same program.   SPONSORS   Caldera Lab (Eye Serum): https://calderalab.com/mindpump Code: MINDPUMP for 20% off.   Eight Sleep (Pod 5 Ultra): https://eightsleep.com/mindpump Code: MINDPUMP for up to $350 off. HSA/FSA may qualify through Truemed — qualified customers save about 30% on average. Truemed is for qualified customers. HSA/FSA tax savings vary.   Our Place (non-toxic cookware): https://fromourplace.com Code: MINDPUMP for 10% off sitewide.   LINKS   Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 2:12 - The science got it wrong — why small frequent meals actually work for fat loss 7:04 - Reason 1: Cravings stay manageable when you don't wait too long between meals 11:42 - Reason 2: Small meals force meal prep which dramatically improves consistency 14:45 - Reason 3: You never have to wait very long and hunger signals don't get loud 16:41 - Reason 4: Digestion is easier — especially when pushing high protein 20:29 - Reason 5: It is much easier to hit your protein targets throughout the day 24:01 - Caldera Lab eye serum — Sal used it after a terrible night of sleep and saw results in 20 minutes 26:36 - Things they are noticing as they get older — eyesight, ears and hair 38:08 - Fat and sleep connection — why Adam's readiness score jumped when he switched to red meat 44:33 - Why Eight Sleep is the best single investment you can make for health and fitness 52:00 - The viral creatine study explained — it is water not muscle 56:27 - Racetrack country clubs — the fastest growing real estate subsegment nobody is talking about 1:02:42 - Q&A: How to strengthen ligaments tendons and joints in the knee 1:06:41 - Q&A: How many reps before you increase dumbbell weight 1:09:58 - Q&A: Does it matter if you go close to failure with light high reps vs heavy low reps 1:12:44 - Q&A: How long is it okay to run the same program

My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it.   Dr. Mike Israetel — co-founder of RP Strength, sport science PhD and competitive bodybuilder — joins the guys in person for a wide-ranging conversation that covers everything from vanity and body image to AI, GLP-1, UFOs and the future of humanity. Mike shares the thesis of his new book on vanity — that caring about your appearance is not inherently bad, that most people in gyms are there to look better even if they say otherwise, and that the data on plastic surgery and weight loss shows a small to moderate psychological uplift for most people with significant variation at the extremes. He and the guys debate whether looking better or the process of earning it is what actually improves quality of life. They also dig into the dissertation controversy and how it happened, the toxic cycle of comparing yourself to others online, why building a brand by taking others down is a losing long-term strategy, Mike's AI optimism and why he thinks the early 2030s will see dramatic breakthroughs in disease, age reversal and mental health treatment, a surprisingly nuanced conversation on GLP-1 — why it works brilliantly when used correctly and terribly when not — homelessness policy, capitalism vs. socialism, libertarianism and the UFO disclosure question with what decorated fighter pilots have actually reported seeing.   SPONSORS Vuori: https://vuoriclothing.com/mindpump 20% off first order, no code needed.   GUEST LINKS Dr. Mike Israetel: https://www.instagram.com/drmikeisraetel RP Strength: https://www.rpstrength.com Book — Aesthetic Revolution: available in bookstores and online now   LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 1:56 - Dr. Mike is back — writing a book on vanity, returning to jiu jitsu and recovering from surgery 3:52 - Why vanity is not as bad as people say — the thesis behind the book 7:21 - What the data actually shows about how looking better affects your quality of life 12:15 - How the process of earning a better physique differs from getting it through surgery 17:43 - Vanity goes bad when you play the comparison game or chase perfectionism 23:38 - The dissertation controversy explained — what actually happened and why 31:31 - Why building a brand by attacking others is a losing long-term strategy 39:03 - Dr. Mike's controversial AI opinions and why he goes on tech podcasts 44:39 - Intelligence is substrate independent — why machines will surpass humans soon 47:03 - The optimistic AI future — disease elimination, age reversal and genetic engineering 54:33 - GLP-1 — why it works brilliantly when used correctly and terribly when not 1:01:35 - Homelessness, capitalism, libertarianism and the hard political questions nobody wants to answer 1:24:12 - UFO disclosure — what decorated fighter pilots have actually reported seeing

My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it.   In this episode the guys break down the worst fitness lies that are quietly holding people back — harder is not always better and sometimes kills your progress, more is not better when the stress bucket is already full, walking absolutely counts and dramatically improves longevity at 8 to 10,000 steps a day, soreness does not mean your workout was effective and the opposite is often true, and cardio is for endurance not fat loss which always comes from diet. Justin is out sick so this is Sal and Adam only. They also cover how both of them are in a calorie deficit and using Kion essential amino acids to preserve muscle, Adam's hilarious medium underwear situation that sent him into a mild panic, where they think their body fat currently is and why they are both delaying the DEXA test on purpose, and Sal trying the Victory Super Patch before recording and noticing subjective performance improvements that rival creatine and caffeine in D1 athlete studies. Then they coach live callers submitted through mplivecaller.com.   T-Shirt Winners: Apple Podcasts: Quezzy813 Facebook: Maple Cochrane Send name, shirt size and shipping address to: [email protected]   SPONSORS   My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program.   Kion (essential amino acids): https://getkion.com/mindpump 20% off automatically applied at checkout, no code needed.   Super Patch (Victory patch): https://mindpump.superpatch.com No code needed, use URL for $30 off.   LINKS   Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 2:59 - Worst fitness lies that are holding you back — Justin is out, this is Sal and Adam only 5:05 - Lie 1: Harder is better — why this is the most destructive belief in fitness 13:23 - Lie 2: More is better — why activity and workouts are not the same thing 19:53 - Lie 3: Walking doesn't count — why Sal went from dismissing it to prescribing it first 25:18 - Lie 4: Soreness means your workout was effective — why the opposite is often true 28:41 - Lie 5: Cardio is for fat loss — why cardio is for endurance and diet is for fat loss 32:36 - Kion essential amino acids during a deficit — how Sal and Adam are both holding muscle 34:21 - Adam's medium underwear situation and the mild panic it caused 38:17 - Where their body fat is right now and why they are both delaying the DEXA test on purpose 54:15 - Victory Super Patch — why Sal tried it before recording and what he noticed 59:07 - Caller: Ann (Massachusetts) — 65-year-old yoga instructor, 37% body fat on DEXA, chronically underfed, gets coaching referral and reverse diet strategy 1:15:44 - Caller: Aaron (Tennessee) — elite ultimate frisbee player, hamstring tear, shoulder labrum surgery, gets MAPS Performance and sport nutrition advice 1:42:51 - Caller: Christina (Missouri) — returning caller, 51 years old, osteoporosis, hitting PRs, gets told to burn the scan and keep pushing calories 1:57:38 - Caller: Kaitlyn (New York) — returning caller, fully healed from cannabinoid hyperemesis, 30 days residential mental health treatment, gets advice on eating through stress and building routine

My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it.   In this episode the guys break down why working out seven days a week is counterproductive for almost everyone. They cover the critical difference between a workout (aiming for a specific adaptation like strength, stamina or mobility) and activity (simply moving), why workouts are a physical stress on the body with a limited capacity, why recovery and adaptation are two different things and most people only get the former, why the perfect dose beats the max tolerable dose every time, and why intensity is the most important lever to adjust before cutting volume or frequency. They also cover how all other life stressors — sleep, work, relationships, diet — draw from the same stress budget as your training, why full body three days a week controls all three variables so effectively, and why Adam found it difficult to skip a workout even when his readiness score was low after several high-activity days in a row.   SPONSORS Rho Nutrition (liposomal supplements): https://www.rhonutrition.com/discount/MINDPUMP Code: MINDPUMP for 20% off everything.   LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 3:02 - Why working out seven days a week is counterproductive for almost everyone 4:12 - The difference between a workout and activity — why this distinction changes everything 7:08 - Workouts are a stress on the body — and you have a limited capacity for stress 10:46 - Recovery vs. adaptation — why most people only get one without the other 13:00 - Why people plateau doing the same workout four days a week with no results 14:27 - Perfect dose vs. max tolerable dose — why more is not better 16:38 - Why you are better off doing slightly too little than slightly too much 19:33 - Intensity, duration and frequency — the three levers and which one matters most 21:29 - Why full body three days a week controls all three variables so effectively 23:10 - Strength, stamina and mobility — the three adaptations your workouts should chase

My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it.   In this episode the guys break down why you are still carrying body fat even though you work out consistently — eating out regularly adds 1,200 to 1,400 hidden calories per meal, processed foods are engineered to make you eat 600 more calories before feeling satisfied, not prioritizing protein leaves you naturally hungrier all day, eating while distracted adds 10 to 15% more calories per meal, and drinking alcohol reduces inhibitions and disrupts sleep. They also cover a Kings College London study linking cannabis use to higher rates of both committing and experiencing violence and why the guys think the methodology is flawed, how Joymode stacked with sauna is Sal's pre-podcast energy hack, Katrina accidentally giving Adam the best compliment of the year while trying to insult him during an argument, data showing teenage LGBT identification spiked from 10% in 2015 to 25% in 2021 and has since dropped back to 15% and what that suggests about social influence, and the behind-the-scenes story of how Napoleon Dynamite was shot at a real Idaho high school on a $400,000 budget with real students. Then they coach live callers submitted through mplivecaller.com.   Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs   T-Shirt Winners: None listed this episode.   SPONSORS   Joymode (sexual performance booster): https://tryjoymode.com/mindpump Code: MINDPUMP for 20% off first order.   LMNT (electrolytes): https://drinklmnt.com/MindPump Free sample pack with any purchase, no code needed.   Butcher Box: https://butcherbox.com/mindpump No code needed. Free ribeyes, NY strip steaks or filet mignons in every order for a year plus $20 off first box.   LINKS   Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia   0:00 - Intro 2:31 - Why you're still fat even though you work out 9:17 - Reason 1: You eat out — the average restaurant meal is 1,200 to 1,400 hidden calories 12:55 - Reason 2: You eat processed foods — engineered to make you eat 600 more calories 16:09 - Reason 3: You don't prioritize protein — why this changes everything naturally 18:29 - Reason 4: You eat while distracted — 10 to 15% more calories every meal 21:09 - Reason 5: You drink alcohol — 200 calories and wrecked sleep 25:21 - Cannabis and violence study — why the guys think the methodology is flawed 35:40 - Joymode stacked with sauna — Sal's pre-podcast energy hack explained 37:46 - Katrina accidentally gives Adam the best compliment of the year while trying to insult him 40:30 - Teenage LGBT identification data — 10% in 2015, spiked to 25%, back to 15% now 44:46 - Napoleon Dynamite shot at a real Idaho high school on a $400K budget with real students 1:01:00 - Caller: Rachel (England) — 60-day update, strength up, definition showing, husband noticed 1:05:00 - Caller: Haley (Michigan) — pro basketball player, torn ACL both meniscus, gut issues, gets psyllium husk and sodium protocol 1:26:34 - Caller: David (Massachusetts) — 505 pounds down to 264, plateau, gets MAPS Symmetry and body dysmorphia reality check 1:43:21 - Caller: Heather (Minnesota) — ultramarathon runner peeing blood at mile 38 for the third time, gets MAPS 15 Symmetry and a coaching career suggestion  

My Maps Program: https://mymapsprogram.com$297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. In this episode the guys break down the red flags to watch for when hiring an online fitness coach. They cover why 100+ clients per coach is a massive red flag, why you need to ask specifically how AI is being used (most coaching software now auto-responds to clients with AI without disclosing it), how often you will actually be in contact with a real human, and what the right answer is when you ask a coach what matters most to them about their clients. They also cover Sal running MAPS Anabolic three days a week in a deficit and feeling stronger than ever, Adam's Oura Ring hitting its highest readiness score in weeks after three days completely unplugged on a road trip, the Paleo Valley organ complex breakdown (liver, heart and kidney in capsule form), the story of Maximilian Kolbe who voluntarily took a stranger's place in a Nazi starvation block, the public speaker vs. communicator distinction and why Sal sweats through his shirts before every speaking engagement, the Andre Iguodala sleep study showing a 34% drop in points scored and measurably higher fouling rate on poor sleep, how music BPM affects driving focus and speed, why modern society has destroyed patience and why podcasts are the only media format that bucked the fast content trend. Then they answer questions from Instagram. Mind Pump Jobs — Apply to be a trainer: https://mindpumpjobs.com SPONSORS Paleo Valley (organ complex): https://paleovalley.com/mindpump 15% off automatically applied at checkout. Freeze-dried grass-fed beef liver, heart and kidney in capsule form — vitamin A, B12, CoQ10, choline, iron and more in whole food bioavailable form. Joovv (red light therapy): https://joovv.com/mindpumpCode: MINDPUMP for $50 off first purchase. Sal notices the difference on Jessica after just two sessions — skin looks noticeably younger. Uses same wavelengths and intensity as the studies. Seed Daily Synbiotic: https://seed.com/mindpumpCode: 25MINDPUMP for 25% off your first month. LINKS Mind Pump Store: https://mindpumpstore.comMaps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:36 - Online coach red flags — the industry has exploded and bad coaches are dangerous 7:41 - Red flag 1: How many clients do you service? 10:35 - Red flag 2: How are you using AI — most apps auto-respond without telling you 16:08 - Red flags 3, 4 and 5: Contact frequency, trainer priorities and authenticity 20:52 - Sal getting stronger in a deficit on MAPS Anabolic three days a week 23:48 - Adam's Oura Ring highest readiness score in weeks after three days unplugged 26:23 - The cortisol stack that fixed waking up at 3am — ashwagandha and phosphatidylserine 29:59 - Paleo Valley organ complex and the Maximilian Kolbe story 35:22 - Public speaker vs. communicator and the Andre Iguodala sleep study 46:14 - Why modern society destroyed patience and why podcasts bucked the fast content trend 59:13 - Q&A: Scoliosis training, sodium tracking, menstrual cycle recovery and home gym equipment