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In this episode the guys break down exactly how to build 5 pounds of muscle in 30 days. They also get into the "boring diet" trend taking over social media, a wild dehydration study, and what the data actually says about mental health and community. Then they answer questions from our Instagram page covering deadlifting frequency, gym training for blue collar workers, intermittent fasting for fat loss, and whether part-time personal training is a realistic career move.

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0:00 - Intro & sponsors

0:13 - How to build 5 pounds of muscle in 30 days — the exact steps

18:38 - Water gun challenge — diaper, potato & baseball story

22:23 - Prison inventions rabbit hole — Post-it notes, pruno & toilet communication

25:05 - The "boring diet" trend going viral — does it actually work?

36:36 - Dehydration study: 1.36% dehydration makes tasks feel 58% harder

46:23 - Political party & mental health rates — what the data actually shows

52:10 - Jonathan Haidt: Church community is the #1 protector against teen depression

58:42 - Are kids going back outside? Risk-taking, camping & helicopter parenting

1:03:55 - Q&A: How often do the guys actually deadlift?

1:08:24 - Q&A: Gym training for blue collar workers

1:10:44 - Q&A: Can intermittent fasting be used to stay in a calorie deficit?

1:13:04 - Q&A: Is part-time personal training realistic?