Mind Pump: Raw Fitness Truth - 1059: How to Eat Healthy at Restaurants, Using Fitness to Become a Better Parent, Living Up to Other's Perceptions & MORE

Episode Date: June 22, 2019

In this episode of Quah, sponsored by Organifi (organifi.com/mindpump, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about tips for eating healthy at restaurants, balancing training and being a great dad, living up to the image fans have of them and the sport they wished they had played. Sal is ‘well dressed’, thank you Vuroi. (4:07) What is Mind Pump’s ‘bread and butter’ when it comes to training? + The power of being comfortable in your own skin. (7:54) How Justin is challenging Skinny Dipped. (17:50) What drives the guys crazy? (20:30) Should people pay for things they said/wrote when they were kids? (23:53) Mind Pump recommends. (35:35) Over $1 billion worth of cocaine seized at Philadelphia port. (40:18) #Quah question #1 – What are some tips for eating healthy at restaurants? (44:01) #Quah question #2 – How do you balance training and being a great dad? I struggle with crazy guilt if I miss any of my 4-year old's life to train. (57:06) #Quah question #3 – Do you find it hard to live up to the image your listeners have of you? (1:03:26) #Quah question #4 – What sport do you wish you would have gotten into growing up? (1:11:24) People Mentioned Dr. Jordan Shallow D.C (@the_muscle_doc)  Instagram Hodgetwins Official Instagram (@officialhodgetwins)  Instagram Mark Manson (@markmansonnet)  Instagram Historic Pictures (@historic)  Instagram Chad Wesley Smith (@chadwesleysmith)  Instagram   Related Links/Products Mentioned June Promotion: MAPS Strong ½ off!! **Code “STRONG50” at checkout** Visit Vuori Clothing for the exclusive offer for Mind Pump listeners! Visit Skinny Dipped for an exclusive offer for Mind Pump listeners!  **Code “mindpump” at checkout** High School Graduation Speech Goes Viral After Valedictorian Roasts Drunk Teacher And ‘Unavailable’ Counselor A Pro-Gun Parkland Shooting Survivor Had His Harvard Admission Revoked Over Racist Remarks You | Netflix Official Site Charles Harrelson, The Hitman Father Of Woody Harrelson Hackers (1995) - IMDb Mind Pump Ep. 1050: Mark Manson- The Subtle Art of Not Giving a F*ck Prophet's Prey (2015) | SHOWTIME Over $1 Billion Worth Of Cocaine Seized At Philadelphia Port, U.S. Attorney’s Office Says Check out Mind Pump Live to get tickets for their next live event! Mind Pump Ep. 952: Chad Wesley Smith of Juggernaut Training Systems Mind Pump Free Resources People Mentioned Dr. Jordan Shallow D.C (@the_muscle_doc)  Instagram Hodgetwins Official Instagram (@officialhodgetwins)  Instagram Mark Manson (@markmansonnet)  Instagram Historic Pictures (@historic)  Instagram Chad Wesley Smith (@chadwesleysmith)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, M talk all about fitness, nutrition, how to get in shape. But first, we do the intro portion of this episode where we talk about current events, our life stories, and just random bullshit. Anyway, here's what we talked about. For the first 39 minutes, we covered my shirt, which is amazing. I don't even know what color blue this is.

I don't know, but I can see your nipple. Justin says it's a royal blue. It is made by Viori. Viori makes the best leisure wear, at leisure wear I should say, for men and for women, watch out Lulu, watch out other brands. Viori, often muscles.

Viori's crushing. Anyway, we get a discount for you. If you go to Viori clothing that's V-U-O-R-I, clothing.com.forstashmindpump, and use the code on the site, you'll get 25% off. Then I talk about the benefits of heavy lifting. I had some amazing hard workouts of the day. And I'm already growing. Check it out. Then we talked about Justin testing the skinny

dipped almonds. Apparently he saw the word skinny and said, Oh, cool. I can eat 12 bags now. Challenge accepted. Yeah. No, they are delicious almonds, lightly covered in chocolate, great macro profile, flavors like dark chocolate espresso, peanut butter, chocolate raspberry. What's the other one? Chocolate mint. Yeah. Anyway, we love them. Here's what we got discount for you. Go to skinny dipped.com, forward slash mind pump and use the code mind pump for 20% off. Then I talked about this high school valedictorian's speech where she basically called out all of her teachers. She's going to be an awesome CEO one day.

I can tell. Roaston. Then we talked about the student who got accepted at Harvard, but then something he said when he was 15, he was resurfaced and they told him, you can't come here anymore. Crazy. We talked about Woody Harrelson's dad and how he was a felon. We didn't know that.

We talked about the documentary about Warren Jeffs. He was a cult leader that Justin is now obsessed with. Yeah, I'm talking for you. And then we talked about the largest drug bust ever recently. I think it's a billion dollars with a cocaine that just got seized at the port of Philly. I think it was a billion dollars with a cocaine that just got seized at the port of Philly. I think it was.

You know what that means? Your cocaine is getting more expensive now. Also, we have tickets still available for two of our upcoming live events. One is in Seattle. One is in San Francisco. You meet Mind Pump Live. We do a live show. Adam gives you a hug.

Justin kisses your face, it's a good time, go to mindpumpalive.com and get tickets before we sell out. And then we get into the fitness portion of the episode. The first question, we give tips on healthy eating at restaurants. So if you'd like to eat out a lot, you're probably finding it hard to stay lean because restaurants make a lot of food,

they make a lot of good food. So we give you some tips on how to work around that. Next question, how do you balance training your body with being a great dad, this person, feeling a little guilty because they're missing time with their kids to work out. So we give our opinion on that. Next question, do we find it hard to live up to the image that our listeners have of us? No, we don't because our listeners have a terrible image of us. That's easy to live up to. And the final question, what sport do we all wish we would have gotten into

when we were growing up? Also, this month and this month only, maps strong, one of our most effective muscle building and metabolism boosting programs is 50% off. Here's what you do, go to mapsstrong.com, M-A-P-S-T-R-O-N-G.com, and use the code strong50, S-T-R-O-N-G, 5-0, no space, for the discount, make sure you act now. This promotion will not be back for very, very long time.

Bro, what? It's Wednesday. It's not your day. What do you mean? It's not your fucking day. I know, look at him. It's not your day. What do you mean, it's not my day?

We made it, okay, here's my day. No, no, no, no, no. You're off to schedule, Sal. It's not your day to wear that shirt. Oh, I know this color, dude. I don't care, we agreed here. What color? I mean, it fits you well.

But no, one of the problems with that. You have Thursdays. With the way this. I typically I match up with Doug. I usually Doug that I showed up to work and him and I have picked out the same. Every time. The same Viori clothes.

But this one right here, this, I don't know what color blue this is. What is this? I think it's like a royal maybe. Is it royal? A royal? I mean, it makes sense. Corn flour, blue.

No, did I tell you that I was at Club Sport, and I finished my workout, and I put the new, I put the new viewer stuff on that we had bought while we did our event. Yeah. So I had this shirt on, and then you know those pants that I bought from them that are, they're kind of like a different material.

They're almost like the chinos that you have. You know what I'm talking about? Yeah. So I had those on and I walk out and there was a couple hanging out or whatever. I got your handsome. No, and the guy and they were looking at me and I looked at them and I didn't know if they maybe they thought,

they listened to my impump or something. Like sometimes I'll kind of stare a little long, like you can say hi if you want or whatever. And kind of a big deal. I'm like, you pump or something like, sometimes I'll kind of stare at it along, but you know, you can say hi if you want or whatever. And I'm kind of a big deal. I'm a human being. It's just, it's weird, bro. It's fucking awkward. I'm not like, don't act like it's not awkward for you.

Like a god. Yeah, it's a pilot. Yeah, I learned, I learned my lesson at the very beginning of this podcast with it when we were at the, never when we were at the girls. Never again. Never again do I assume. The girl again do I assume Are you know who I am? We're at that event the girls walk up to you and they're like they have their phone camera out and Adam looks at us He's like, oh, yeah, they're obviously fans. No problem. They're like they're giving the camera like you take a picture of us

He's like, wait a minute, but anyway, I was they were kind of looking so I look back a little bit And I'm like are they gonna say something and then then the guy goes, hey, oh, he goes, hey man, sorry, we're staring. He goes, we're just talking about how well dressed you are. What? Yeah, he goes, you're well, he goes, you're like an older man, well dressed. I was like, that's kind of what the kid is.

Older man. Yeah, I don't know, that's a little, that's a compliment. That may be the best Viori commercial we've done yet. Yeah. If someone's given you, well dressed compliment. I'm telling you, bro.

What kind of shoes are you wearing? Thank you, Viori..I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.I.E.E.I.E.E.I.E.I.E.I.E.I.E.E.I.E.E.I.E.I.E.I.E.I.E.E.I.E.E.I.E.E.I.E.I.E.E.I.E.E.I.E.E.I.E.E.E.I.E.E.E.I.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E.E. Great guys. Screw you classics only. It happened to me once another time at the grocery store. I had on a Milton Friedman t-shirt because that's what nerds do, right? So I'm at the grocery store. I'm buying veggies and a guy across the economics. A guy on the other side of the vegetable, like, you know, square or whatever. He looks at me and he points.

He just points at me and looks at me and I'm like, what's up, man? And he goes, fuck yeah. And I thought he was gonna be like, mine pump, but he comes up and goes at me and looks at me. I'm like what's up man? He goes fuck yeah And I thought he'd be like mine pump but he comes up because I love Milton Friedman Thrown off Yeah, no, I have to get new it dude. I made the mistake of buying the gray version of your shirt while we were down there And I had ordered one with Rachel before I even have two of them I have two of them and you guys both have that same shirt Yeah, I'm screwed. I can't wear that shirt now. It's cool. I can't wait to the San Francisco one

I'm gonna have to go totally different direction than you guys. Well every time we go you guys end up spending a million dollars Dude, it's like I'm gonna designate a section. I'm like this is my section. You guys can't go venture in this section I'm convinced the reason why they sponsor us is because we give them their money back venture in the section. I'm convinced the reason why they sponsor us is because we give them their money back. In the money we have. We have to. We go and buy shit.

Oh man. Dude, I tell you what are like these assholes. Oh shit. You know how I told you guys yesterday, I did an old school heavy lift in my garage. I did like five sets, five reps, compound lifts. Like my wheelhouse, the shit that I love to do. Well, I hadn't done that a long time.

For a while now, I've been doing, you know, kind of, hypertrophy, get a pump, high volume. I've been doing split stance exercises to balance out my hips and all that stuff. And I did the heavy lift and I swore to God, dude. I woke up this morning and yes, I'm sore for sure. And I can feel a little bit of my joints because I can't handle those workouts I could use to. But I just, I can feel like I'm sore for sure, and I can feel a little bit of my joints because I can't handle those workouts I can use to,

but I just, I feel like I'm growing. My body craves heavy shit, you know what I'm saying? Isn't there a type of lifting that is like your bread and butter? Yeah. Did you guys find something like that for yourself? Obviously, if you're sticking it too long, stops working, but isn't there a type of lifting that's a good one? Yeah, no, that's me.

That's like doing like power cleans and doing like a push press and stuff like that where I'm adding more like fast twitch snap. My body responds really well. It's like old remnants of training like that for football. You know, it's like once I got to that peak, I could really see a change in my body. And then I would like go away from it

because it's fucking hard and it like taxing on my body. What's your bread and butter? I don't think I have one. I ain't suck at everything. Yeah, I think I'm... You do a little of everything. I think you're done with Adam. I think it's...

It's like a joy. Is this an AI computer talking? Oh, wow. I think I'm just average and everything. It's a story of my fucking life. You're good at being average? Yeah, I'm good at being average and everything. Super average man.

No, I've definitely gone through phases where, you know, I'm good at being average and everything. Super average, man. No, I've definitely gone through phases where I'm all in on something. And during that time, I feel good about it because a lot of effort is going towards it. But the moment I move out of it into something else, it's like death. There isn't one kind of training that you find your body just fucking responds the best to

and that you have the, maybe you enjoy the most. Yeah, you know what? It's, no, because if you were to ask me that, depends when I ask you around. Yeah, exactly. It depends on when you're asking me. Like right now, I really, really like the mobility stuff. And because I never was that guy,

I would never was into anything like that. And so a lot of my workout is kind of just geared around that. And I've gotten into that for the last, I don't know, it's been almost two years now, of me really digging being able to move better. And I just never cared. I cared so much before that I was chasing like strength gains. And so, and you really got that going in me. I never never was doing singles doubles triples. I never cared about PRs

But I never actually focused on that and I was really interested to see you know What can I get my deadlift up to what could I get my squad up to and boy when I was in I've loved it and my body was Responding unbelievably to it and before that that was during bodybuilder time and you know I love the the bodybuilder workouts, the pump, and chasing that. And so what I do, what I do do well is when I decide and commit to a modality or a plan, you know, it's kind of miserable at first. And I enjoy working through that. And then I enjoy coming out on the other side and actually seeing the response and the change

and then I start to really dig it. And then I'm pretty good about after I've been in that for a while, I like to move out of it. Try something else. Yeah, yeah, try something else. So for me, because I love the heavy compound basic movements so much, that I can get stuck in that for too long. So what I've learned now compound basic movements so much, that I can get stuck in that for too long.

So what I've learned now is I've gotten older is I'll move out of it for a while. So it's been like at least seven weeks where I haven't done any of that. I haven't done a barbell squat, still deadlifting. That probably always deadlift. But I haven't done any barbell squats. I've done split stance exercises, lots of lunges and Bulgarian split stance squats and single leg exercises lots of volume higher reps

I'm in the 12 to 15 rep range getting a pump shorter rep rest periods and I've been doing that for about six weeks maybe six seven weeks And so now when I go back to what my body just always responds great to the heavy lifting, but because I haven't done it for a while, it was like, boom, like I could, like the next day I woke up and I'm like, whoa, I can feel it. Now here's a difference. The difference is that heavy lifting, I don't know the shelf life on it's not very long anymore.

I don't know how long I'll be able to keep, because I'm not playing with little weights, you know what I mean? I'm squatting with over three hundred pounds and I'm pulling four with a little weight, you know what I mean? I'm squatting with over three hundred pounds and I'm pulling, you know, four to mid five hundred pounds. And I don't know how long the shelf life is for that kind of training as that. Because I've been keeping mine. I've been lifting that way for a long time.

So although I'm only 40, I've been working out like that since I was 15. Now, what I have pieced together is all those different modalities that you're talking about. What I'm talking about. I have connected it to differences that I feel, feel or see in my body that I like. For example, when I went on chasing after the PRs and I started lifting really heavy and we went through that kind of the beginning of mind-pump together, I, for the first time, of mind pumped together. I, for the first time, I felt that I had built a lot of muscle that even when I wasn't pumped and in the gym, I looked more muscular for me.

And that's what we refer to it as. Like you looked more dense, right? If I had to put words to describe it, to me what it felt like was, you know, I could look at like my arms and I could see the definition of my triceps relaxed. Like I just never had it before. I used to be the kid who, when I worked out

and I got all aired up, I grew a lot. Like in the gym, I looked like I put on 20 pounds in a workout, but as soon as I walked out, I would deflate. And I really think that was because I did a lot of hypertrophy training for most of my career. And that, and so I didn't have a lot of dense, solid muscle. So the heavy lifting gave me that, right? And then the mobility thing, like, yeah, it look wise, it may not give me the same feeling

as the heavy lifting or the hypertrophy pump. I'm about to be felt the best. But I feel the best. Yeah, of course. Yeah. And that's the irony in where I'm currently at right now is, you know, I feel like I have kind of like this dad bod right now, but I feel.

To the day we were walking to, we were walking to Luna and we were talking about our workouts and Justin's like, yeah, I'm doing this. And I'm like, yeah, I'm doing this. And then Adam goes, right now I'm a soft ass bitch. I was fucking tired. I feel that way. I've slapped you and be like,

one of those mattresses that just, I do feel a little bit like that, you know? And it's tough. And there's a part of me that is trying to embrace it a little bit because really if you were to check all my health markers, I'm probably in some of, if not some of the best overall health. Yeah.

I've ever been in my life. And so, and your abilities, you went from now, poor mobility to not just better, but excellent mobility. Right. And I've seen what that's done for me. And it's been incredible. I feel, aside from still the Achilles injury, which it's still to this day, it kind of hinders me a little bit

because I'm afraid to do some of the things I was doing before. Everything else, I feel incredible, but I don't look great. Now I look to somebody who's like, oh, fuck him, whatever. To the average person, maybe I look like I'm in still in decent shape or whatever,

but not what I'm used to being in. But I also enjoy the mental challenge that that brings. I think that's a good exercise for someone like me who's been one who was driven into fitness through my insecurities, and being the skinny kid. You get in comfort. It really is a great place to learn how to be comfortable in your own skin.

Because if you have body image issues or you've had body image issues, it's easier to say you're comfortable in your skin when you're feeling shredded. Yeah, you know muscular awesome Try being comfortable in your skin when that you know that when you're not feeling a Super awesome or super fit or whatever. We're fluffy. Yeah, and that's that's the biggest lesson I learned when I had all those health issues years ago It's what I learned I learned how to be comfortable in my skin because the other option was either feel,

be comfortable in the skin and stop identifying so strongly with your body, or torture yourself and go down a deeper, darker hole. And so the choice was obvious for me. It's like, well, I'm gonna just learn to be comfortable in my own skin. And it's work too, it's always work. And I think that like, well, I'm gonna just learn to be comfortable in my own skin. And it's work, too. It's always work.

And I think that, I mean, I've had a lot of people, and even clients, I've got clients in their 50s that I see still struggle with that. It's like, you know, they'll be voicing to me. Like, oh, I just, I feel this, I feel terrible, or I look gross, or I don't like this, and I don't like that, and I'm looking at them, I'm going to like, dude, you're 50 something years old and you

look incredible. You know, it's crazy. I was looking at old pictures with family over the weekend and my aunt brought all these, she had taken pictures of all these old pictures on her phone. So we're scrolling through and we're seeing when we were little kids and when my aunts were younger and watching us and whatever and my aunts Are looking at the pictures and their boat. They're all just like oh my god Look how skinny I was look how good I looked or whatever and then I paused everybody and I said

Did you think that back then and they looked at me like nope? I thought I was fat I thought I looked terrible and now I'm looking at this picture is realizing that I was totally wrong I said do you think that maybe your your body image is still skewed? I thought I was fat, I thought I looked terrible. And now I'm looking at this picture, it's realizing that I was totally wrong. I said, do you think that maybe your body image is still skewed? And then they thought about it and I said, it could be very well-be. I said, isn't that crazy?

It's crazy. How many times people say things about themselves? I'm 15 years later, they look at a picture, and they're like, man, it looked so great. And they totally forgot that at that time, they thought they looked terrible and they hated themselves. You know what I'm saying? Kind of a cool, I just go in waves of dough. Speaking of which, I think Justin is testing skinny dipped.

What do you mean, Justin? Well, I think what you're doing is, because skinny dipped, their whole thing is that they have chocolate, but it's just a thin layer, it tastes good, and the macros are good. So it's not like, a lot of times you eat chocolate almonds and it's like chocolate with some almond in it. This is mostly almond candy.

With a little bit of chocolate. Good macros. Are you dipping your skinny dipped in it? I think he's like, I think he's trying to show him, like I'm gonna, he's gonna be fat dipped. I'm just gonna go for it. This is a challenge. Oh yeah, that's, look, this is a challenge.

Oh, you don't think I need a whole bag? What a fucking piss. I'm pissed because I, I swore to God, Doug knows exactly what I'm talking about. A week ago, maybe a week ago, seven days in that closet right over there. There were like six full big bags of skinny dip. Oh, it's like a big mystery, isn't it? Gone. Oh, there's no mystery.

No, there is a, it's like a big mystery, isn't it? Gone. Oh, there's no mystery. No, there is. It's not all me, dude. I mean, I claimed the other time, like that was me. Like, the ones that were peanut butter or the mint ones, like I don't touch. You know why I know it's you. It's the raspberry ones. Yeah. You're not good. You know why I do? You'd be the worst. Like, liar. Yeah. No, not that. I have like a mustache. Yes. Fucking black. You're the's like a fucking black computer. You're the messier theater of all time.

Yeah, yeah. So dude, I know. I hate dude. It's what it is. It goes with the closet, it comes out. And it doesn't say anything. He's not lying. It's not easy.

What? And yeah, there's like chocolate on the side of his mouth. Oh, yeah. Yeah. You see the all the skinny tips of it. Now do you think because you are a messy eater and you put pressure on yourself at your messy eater that it makes it worse? It probably, you know what, I'm not even. Now do you think because you are a messy eater and you put pressure on yourself that you're messy eater that it makes it worse?

It probably, you know what, I'm not even conscious of it anymore. Oh my God. Yeah, no, I just, I just feel like I'm so zero close about it. You're so zero. Like, as I've got an older, I've just committed.

I've realized that like, yeah, I eat a little too hard. You know sometimes, every time you're hard. Like, put it in my face and I just eat it and it's just down the hatch. I'm not like savoring it Dude if you combine just like that you You like the teeth banger

You like the teeth banger? You like the teeth banger? Goin' into our... No teeth, dude. If you combine Justin's eating style with my eating style, you have the worst... You have the sound at least on a smacker. And then you fucking food just goes all over the street. We know, we know, Saul was eating all the skinny dip that came in here and it was like a... Yeah, I was like a fucking symphony of...

I'm so dumb. You know what's funny? I was like a fucking symphony. I'm not. I'm not. I'm not. I'm not. I'm not. I'm not. You know what I know it's funny? Is that, uh, so Jessica has a strong aversion to mouth noises. So, so strong like, there's a turning end up with you. Yeah, I know.

I guess you have all kinds of mouth noises. It just goes to show you. There must be something else. You know, you do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it. You do it throat a little bit. Yeah, that's all it is. Oh yeah, yeah, yeah, yeah.

You heard him do that? Yeah, I can't even do it. What was that wash that you put through your nose? What's that called? Nettie pie. Nettie pie, is it just a nettie pie? Oh, no. No.

It ain't like what it is. Stop. So anyway, there's a fat cheek. So there you would know if I hate old skinny dip. I shove them all in the neck of a squirrel when I come back. Well, first of all, first of all, bro, I can hear you breathe. You'd be the worst spy of all time. I can hear you breathe from across the room.

That's why allergies, fuck you. The audience is so happy you don't eat on the podcast anymore. Yeah. I remember Adam just super real. Yeah, well that was, I was all, man, I was geared up too of those times. I was like, two 30 muscles shoving food in my mouth the same time I'm always reminded that we hang out with all of our bodybuilder buddies I'm like, and like, every time they come on, they're just like,

George shallow comes on them. Oh, oh, it was a question. Labor, labor breathing because the big ass pecs are like pressing down his ribcage for a guy. So massive, do you know? No, no, I was in a state. So there's a term for that kind of a phobia that, I can't remember the missing,

it's maybe Doug can find it, but there's a name for people who have a really strong aversion to mouth noises. And Jessica is borderline, like it really will bother her. So I feel bad when we go to like family function, my family. Oh, God. The whole thing. I don't hear you as much you know Italians Italians just we just eat Loud it's just and I don't know this until she because remember my ex-wife was of course

If you're all sitting at dinner table everybody's slurping it seems normal totally normal There's so many things that I grew up with that I think are totally normal, but are quite cultural. What's the name of it? Oh Misophonia misophonia. Yeah, that's what that's what's made up. Yeah, and that does. That's what it says. Yeah, misophonia. Yeah, misophonia.

Yes. Anyway, so we go to my family functions and I didn't realize that we did this because remember, my ex-wife was a tie-in, so she never said anything because she grew up with the same shit. And it's that everybody's making mouth noises. And I realize it now because she points it out. So now I hear it and I feel bad for, and the older Italians are the worst.

My grandfather cannot eat a bolaposta without, there's no retraining that. Oh no, he's fucking, you know he's enjoying his food. Yeah, you hear, like, oh, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, z, No, no eating again. I can hear him. Oh my God. It's just a bunch. I'm with Jessica like I don't even like going to part of the reason why I hate seeing a movie on its opening I is because the amount of people chewing candy and food fucking drives me crazy Dude I just yeah, I can't stand that it makes my skin crawl really yeah, just hearing all those people around Yeah, just hearing all those people around. Yeah, stop. You know, it's funny.

Every person who hates mouth noises just turned the podcast on. I know. We can't hear everybody off. hilarious. Anyway, what are you gonna do? Yeah, good times. So did I tell you guys about that,

that high school valedictorian speech that got all that you were telling me yesterday but not just I don't, yeah, I don't know nothing about it. So this girl was valedictorian. Obviously high performer did a good job, whatever. So she gets up there and she starts roasting the school like in a bad way. She, yeah, she says stuff like,

I'd like to the teachers and she names the teachers for being so invested in your students' education while being stuff like that. She says good stuff and then she says the bad stuff to my counselor. Teaching, thank you for teaching me to fend for myself. You were always unavailable to my parents and I, despite appointments. She talked about a teacher who came to class drunk all the time.

To the teacher who was regularly intoxicated during classes here, thank you for using yourself as an example to teach students about the dangers of alcoholism. Oh my God. She just roast the whole school. Could you imagine that? Without Victorian.

Without Victorian. Wow. You imagine that, like, you pick the student, you're the staff, you go up there, and then she goes, and all the parents are there. So the teachers can't just blast you, you know what I mean? Cause the parents are a little soapbox. Was there a fact that you know anything else that happened

from it? Well, the parents, the teachers didn't know what to do. Like, do we go up there and take her off the stage? I got a mic. No, she finished the whole speech. Did you guys hear about the kid, Kyle, something I forget his last name, who got accepted to Harvard, and then they, they retracted it. Not why? Oh, you didn't hear this. So this kid, I want to say he was 17 or something like that, right? He's under 18. So he's 16, 17 years old and gets accepted to Harvard.

First of all, Harvard's like, I think they get 45,000 applicants. You can't even apply unless you have a 40, right? So it's like 45,000, brilliant kids a year, apply to Harvard, 5% of those kids even get accepted. Wow. And this kid gets accepted and ends up getting it retracted. And the reason why was because something surfaced from when he was like 15 or 16 when he was online gaming

with his friends and swearing and cussing and they used all kinds of profanity, racial slurs, all kinds of stuff. What did he come on? Yes. He's a kid. When he was 15. 16, I think is what he was.

16, now how did that surface? I guess they do a serious back down there. That right there, that's really invasive. That really creeps my face. Yeah, because, look, here's what's happening with that. This is what's gonna be kind of weird, is that I don't care who you are, if we have a record of all the stuff

that you say and write from the age of 13 till you're ready to go to college or whatever, if somebody wanted to, they could find something that would be bad. Anybody. Yeah. It just is. It's just the way it is. So it almost feels like they're picking people out. Like maybe they took this kid out because they wanted another kid to go in, so like, how do we get him out? On an NSA level.

That's weird. You know, that's not like something that's like public records of like, you know, it's easily accessible. Yeah, you had to do some serious like digging for it. Or some other student or someone did that to get him off. Yeah, right. They might have sabotaged him.

You know, I don't know where I stand on this. Is it kind of a, uh, you know, if he, if he typed it, right, it's written. It's not like sad and it was like recorded. It's like, he typed it and wrote it out. Yeah, but in a gaming fan. Well, I think it was a gaming. I think I either, right? So it wasn't in conversation. No, no, no, it wasn't in conversation. It wasn't like they, they, I think it was either that or was on a document that he sent to a friend You know, so it was in conversation written form your right. It's in written form. It's in written form So it's and you wrote it so you know You know any and you're you're somewhere your prestigious place like Harvard

Mm-hmm, and you're only accepting so and there it's a fine line between everybody, right? Like, the kid who just missed it, you know, was also really smart, also did community service, also what all these other things. And it's so competitive, where it's like, yeah, you do one little thing like that versus another kid who's done nothing. Right.

I just hate to see it. I hate to see somebody's, I don't know who this kid is. This kid could very well be a piece of shit. So I don't know. But let is. This kid could very well be a piece of shit, so I don't know. But let's just say this kid has been, bus thing is ass for a long time, and their dream is to go to Harvard,

and then their dream is to become a lawyer, or somebody to be successful, it sucks to see that that dream could be, a lot of it could be swept away because of something that they said when they were 16. Because all of us, you know, we all need to stop pointing the finger man because all of us have said some shit or done some shit that if there was a videotape of it, it would be terrible.

cringe worthy at the least. So he's trying to find it. Is that why it make the news or? Yeah, I made the news. He did a formal apology and everything over it. I was watching a Hodg twins. They do like little standup like things on like topics like this, which I think I think I think they do a really good job of like making fun of a light of a situation like this. And they were joking that mom and dad should have stepped

up the plate and took the took the fall, you know, like they said like we wrote it. The dumbest thing this kid did was admitting to being the one who wrote it. You just got into Harvard. That's where you fucking lean on dad. Like dad, dad, step the fuck out. I got my whole life out of me. You're done. Yeah. What if take a knife for the team?

Hey, what if what if it was dad that sent it in. He's like, fuck, I can't afford to pay this fucking. Call the bill. That's the move, right? Damn, son, you got accepted in everything. Oh, go to the state school. It's so proud of you. Oh my god. I can't believe they did this to you. Save that. Save that. I can buy a boat now. But you know, the way I look at it, like, I don't know

where, I don't know where exactly I stand on it. I don't want, I don't think I have enough information to really have a dog in the fight. But I definitely think that if you're a young kid today and you're on Instagram and you think it's a good idea to pretend like you're being watched. Yeah, all exactly. You know, you think of paranoid state of mind. I know, but it's like if you put yourself on these platforms and you think it's an okay idea

to share your drama with your girlfriend and your buddies and talk shit to each other and you think that's smart. Like, man, here's an example of a kid, like you said, Sal, who probably spent the most of his young adulthood working as asoff to get accepted to his dream college. And it completely stripped away because you think it's funny to use racial slurs back and forth. And I heard the kids like Propagion and so that he totally seems sincere and he totally doesn't seem like a racist, but you know when you're saying, I mean I remember I mean I wasn't at 16 I was a what whatever what are you in third grade or whatever I was like third grade and I just

learned like swear words and I remember I didn't even know how to put them in a sentence correctly, but I remember playing baseball with my friends and just shit fuck damn you know just like saying to say them and then getting it getting in school suspension because of that. You fuckhead. Yeah. So you know and obviously at 16 you're a little bit smarter and this kid was obviously a smarter kid so you should kind of know better, but you still are. God, you're a kid, still. It's weird that times have changed so much. I mean, when we were younger, when we were teenagers, most of the time, the vast majority, I'll say probably 99% of the time, we were doing things and saying things with our friends.

There was no risk of anything being recorded. Nobody had a camera with them. That was easy to just, because think about it now, kids have cell phones, so you're with your friends. At any moment, somebody could record you or take a picture of you and they often do. That was not a risk when we were kids, at all. The only risk was you look around as an adult walking by.

And if there was no one there, what we did and what we said now, it's gone afterwards. And it's always, you could always say I said something, but it's your word against mine. And that is gone forever. And that's weird. You know, it's interesting about that. We were walking past when it was like skate parks,

where we're near where we live. And you know, there's all these like skater kids, you know, it was like still smoke and like you know, trying to be all rebellious and shit. And, you know, I think they're on that like TikTok app or whatever. They're just saying like some of the worst shit I've ever heard. Like it was, it was completely the opposite of what I would have thought. If like people are paying attention or like videoing or monitoring, you know, check this shit out, you fucking like worst, like sailor mouse I've

ever heard. And they're all like, you know, 12 and 13, thinking they're all cool just to say, like, you know, big word. I'm trying to think right now, how would that feel as a kid? Because I don't know, I don't want to take it, I don't want to like take it lightly.

Like if I was a kid, I would be like that kid or just just like it. You just be like, you'd be more. I would be more. Yeah, there's a lot of those for sure. I was sure, I was sure. Like, fuck it, I don't care. Yeah, I was for sure a rebellious, not a smart kid

as far as thinking about my future 10, 15 years. And, you know, I thought I was in control of all of that shit. I wouldn't be thinking about a job or getting accepted in college. I would for sure be the kid that would be revolting on it. I would be like, fuck that, you ain't censor in me. Yeah, you can't quiet me.

Yeah, and then I would go over the top the other way. It's just, it's my personality. Yeah, I then I would go over the top the other way. It's just, it's my personality. Yeah, I'm probably, I would probably do the same thing. I'll probably be more of that, dude. It'll be interesting to see how that all kind of plays out. But it balances it out. It is, it is interesting though, because when, clearly, when people know they're being recorded

or know there's a chance of it, no matter how comfortable you get, it does change people's behavior. This has been studied time and time again. And so what's it going to do to our culture? How is it going to change? It's weird. I was having this conversation with my uncle the other day.

We were talking all about, he has an online business that he's starting, but he's older. He's 60. And he's talking all about Instagram. And he's never been on Instagram before. So he got on there and he's like, it's kind of weird because it's just pictures. And we were laughing about it. And I go, I go, think about that. Imagine if you went to your friend's house

when you were 17 years old and your friend's like, eh, I got a photo album, you want to see it real quick and you're like, yeah. And he opens it up, it's all pictures of himself. It's all selfies. Yeah. That's fucking weird. You would have left that house and been like,

he's a cyber-o-matter. Yeah, this is a weird. That's such a good point. And that's what we do now. It's like you look at the like they're just taking pictures of them to the other end of it. It's like the hot chicken school that you're always like, oh dude did you know Adrian she was there. Do you see what she's wearing. Now you have like you could see what she's doing all the time on on Instagram. And the shit that they post is yeah, exactly. It's like, they're putting out there. It's like an arm's race of who can be more, I don't know, man. Did you guys ever watch that show that I talked about that was on?

I want to say it was Netflix though. The one where the guy is a creeper and he's fallener, you. Yes. Super good. Right. Coming up another follow up that. Oh, are they? Yeah, I thought that was great.

Great show. Yeah, it just something you too. It's something that I think is probably, is it's not you to. No, I think it just depicts our time today and the possibility of like, if so, if so, because stalkers have been around forever and creepers, but we didn't have acts, you didn't have you didn't have access to people's personal lives. We all just put our personal lives online now, like it's no big deal.

So you just open the flood gates. You can like triangulate where somebody is right now. You can easily. You can very easily. Did you know there's a website that you could type in someone's name and it'll pull up their credit score, all the houses that they purchased, it'll pull up their criminal record,

all that shit. You pay like 10 bucks. Yeah, all of it, all in one database that you could pull up instantly. How crazy is that? Speaking of that, do you follow, I think you were the one that turned me on to that historic IG page. Do you follow that page? I think so. Yeah, I think it's called historic. And this morning Woody Harrelson popped up on there. Did you know that his dad was a a hitman and is serving life in prison? Oh, I'm looking at it right now. Did you know that? No, I did not know that.

His dad Charles Harrelson. Yeah. He was a convicted hitman who after wow, he's given a life sentence after killing a federal judge. Holy cow. I didn't know that. That's wild. I know. No, he looks just like his dad a little bit, doesn't he?

Yeah, that's a great Instagram page, isn't it? I do like it. I do like that page. Because every once in a while, something like that pops up that I'm like, oh shit, did you see, go back a few more and you can see Angelina Cholise? In the 90s?

Yeah. I had the biggest crush on her way back in the day. I still do. Did you get Angelina Jolie? Really? She's lost her mind. Really? Yeah, she went crazy.

She's unique. But unique look. You know, when I had a crush on her first, and this is a cult classic, kids, if you haven't seen this movie, look it up. Gone in sixty seconds. It's fucking awesome and fun to watch

Hackers. Oh, yeah, that's good one remember hackers. Yeah, I love during got a 60 seconds. Oh, yeah That's when she was full hot, but yeah, but hackers hackers was new like she was like who's that girl? You know, I mean that's when she was kind of Dude, I got a good documentary for you guys. Oh yeah. Yeah, it's a FLDS was this cult. So I'm into these cult specific documentaries because it's just fascinating. He wants to make sure that... I want to figure it out.

If he sees you or I, Adam, go that directly and he wants to be able to call it quick. I want to spot him, you know, as they're forming. For sure, he's more likely. I'm more likely to be a cult leader. Yes. I'm always looking for that next cult leader. Yeah, like you're hard to buy. You're a cult agent. Yeah, I feel like a watchdog or something.

You know, your church practice, right? Yeah. There's that Rosh Nishi one that was up. I watched that documentary and then there was the one in Waco, which was really fascinating. That was crazy. Yeah. So yeah, this one was about Warren Jeff who was used part of like this Mormon sub-sector who was the the polygamist kind of side of of Mormonism. And so basically because it was outlawed and so then he he basically his dad was the main leader for that and then kind of took everybody down lower at the bottom part of Utah and Arizona like on the border. So basically if anything went down, like where they were coming after them,

they could go on to the next, you know, state. And then just kind of keep like shipping. Unless the feds were involved, they would be safe. Right, wow. So, I mean, this was part of the game. And so they raised this kid as like, like could do no wrong. And just turned into the psychopath. And he ended up being responsible,

they think, for even accelerating his dad's poor health and feeding him bad food, maybe even poisoning him. And basically taking over the throne of this whole community. Whoa. And so his dad had 20-something wives. He started to kind of take over some of his wives, and then he ended up by the end, he was at 87 wives, and had just a plethora of kids

everywhere, he was molesting all these kids. Oh my God. He was just a fucking piece of shit. This is on Netflix? Yes. Oh man, it infuriated me, dude. I was just like, wow. It's so weird how people,

what's his name made this, Mark Manson made this point. How, we're always telling people to just become better. You could be, you could improve your skills, hack your skills, whatever. And he's like, well, first you need to have good values because like this guy, this cult leader, like all cult leaders are incredibly gifted charismatic leaders, incredibly gifted,

just twisting all the words. But their values are fucked. So they're really good at their job, like Hitler, really good at what he did, terrible values, terrible human being. Well, it just sucks because like all these people were so conditioned, every word of their leader was gold.

He could really do no wrong. He just used that completely. That's what I mean. That ability could be used for good. Right. Exactly. If you would have put that towards something positive, that whole community would be doing great things.

It's so weird. Serious or actual single? No, it was a single documentary. I think it was on either HBO or Showtime. I don't remember what it was. Oh, so it wasn't Netflix. No, okay, because it's so much. Did I say Netflix?

Yeah, you did. Interesting. Yeah, that's interesting. Yeah. What's this largest drug bust ever that you were bringing up? Oh, yeah, no, dude, they just happened on the, the port and filly? It was, uh, it wasn't the, the all time highest, but it was up there with the highest and it was 16.5 tons. That's 33,000 pounds of cocaine. Whoa. That's a scar. What the fuck? How you smuggle that? You

don't. It's on a ship, bro. They, they ship that in and pack the entire hole in everything. Well, no, I think it's, it was in like six different containers. I mean, bro, you's on a ship, bro. They shipped that in and packed the entire hole in everything. No, I think it's in like six different containers. I mean, bro, you're talking about 33,000 pounds, dude. That's a fucking huge street value over a billion dollars. Huge bust, bro. You know why that got, you know what happened there, right? What do you mean? Here's what I think happened with that,

because when you have that big of a drug shipment coming in, you're not, you're working with authorities. You have people paid off. There's people that you're working with. That's why you gotta watch the wire dog. Somebody, yeah. As Doug, were you at Doug? Where you at in a dog right now?

Where you at? I am an episode four or five season one. Season two, you can just break down for it. You can interrupt Sal and break down exactly how it goes down. It's gonna be a no for me dog. No for me dog. Randy from us. She.

For American adults. It's gonna be a dog. No, it's season two of the wire. They actually lay out the blueprints of exactly how that goes down. That's what happened. There's no way you're trying to smuggle that many times. No, there's too many things that, there's too many people at has to go, which is why something went bad.

They arrested like I think six or eight people right out the gates that were on the boat just because to to on board that much cocaine, you can't just like slide that in your pants. I said it was baby powder. Yeah. You don't just slide that in your pants. There's people. There's a lot of people that are having to be paid off and that are in.

It's a Johnson and Johnson. That's what I'm saying. I think something went wrong there where they are having to be paid off. And that are in on it. So Johnson and Johnson. That's what I'm saying. I think something went wrong there where they were paying the right people off. It's gonna come in, note, no hitch. Think about it. If you're a drug lord or whatever, you're not gonna risk a billion dollars of cocaine.

Unless you got people paid off and you've been doing this shit. So something went wrong in the chain. You know what I'm saying? Either the people they paid off, switched out, or it was another mob boss that kind of got in on it and fucked him, who knows? Well, this is, all I know is, is that?

This is one of those things that, which I like, why I like talking about it, is because this will become a movie in like five years. Oh, yeah. Like right now it's under investigation right now. Like the bust happened. Oh yeah. I had to broke records.

It did. All kinds of records. It's one of the all-time biggest drug bust like it the bust happened. Oh, yeah, I had to broke records. It did all kinds of records It's one of the all-time biggest drug bust ever that's ever happened I wonder though if they were able to get one through that was bigger than that Potter percent you know you don't come out the gates with a billion Yeah, we work our way up to that you know we start with about 10 grand Where's the shit then we work up to a hundred thousand dollars then we work out a million dollars then you work up to a billion I'm like I'm feel lucky today the agents that found it like yeah, that's 13 tons They're not gonna miss a couple pounds Put this up you know in my pants. You know what's gonna happen is this is just the economics side of me

You just took a billion dollars of cocaine off the streets. Yeah, I know if you got cocaine right now It's worth a lot of money price of cocaine just went up everybody You got that co-planned man. Save that shit. You just ate yourself some money. Sell it again. The 80s are back. No, great money, Puppet Vice. That's terrible.

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First question is from Godzilla 11112. What are some tips for eating healthy at restaurants? Oh, avoid the chips and bread. Yeah, that's actually the best piece of advice. No, no, you know, that's the killer. Isn't it funny that restaurants do? I mean, what it, it's like, it's like, they want you to eat more.

They want you to get fat. Yeah. Okay, so I love the game. I love that you brought that game. Yeah, I love that you brought that up, by the way, because people think that our appetite is governed by just how full we are. And yes, that does play a role,

but it doesn't play nearly the same role as stimulating your appetite does with hyper-palatable type of foods. Yeah, novelty. So if restaurants give you, by the way, restaurants are giving you free food that they have to pay for. So those chips and bread, the restaurant pays for.

No way in hell restaurants do that. They know what they're doing. Exactly. They wouldn't do that if they knew it would make you order less food. They do that because it makes you order more food. Yeah. It actually makes you eat more. So that's a great piece of advice.

No, that's my first piece. The second piece, and this is something I always would tell clients, it's always helped me is, I teach to eat your greens or your veggies first, then eat your protein slash fat, and then last indulging carbs if you're going to it all. Right, so. And just by eating your food in that order,

you'll be blown away by how many times you leave your plate because almost every, I mean, the way restaurants are nowadays, I mean, unless you're just starving going into it, it's rarely ever do I lick a plate clean. I mean, they give you so much, American sized plates or portions are insane. Our portions are crazy, right? You always end up filling up on all the carbs though.

And if you leave anything, you end up leaving the of the veggies of the salad or the steak or something like that. So, you know, I eat my greens first, eat that off the plate, then I eat the meat. And then if I still feel like I want more, then I'll allow myself to have some carbs. And if it's too much of a temptation, tell the waiter, this is what I do, when the waiter comes and takes our order I'll say don't bring it. Yeah, please don't bring a bread or chips because if it's sitting in front of me Yeah, then I'm probably gonna want to just grab Garfidah. Yeah, and it's funny. This is this might be a terrible analogy Be slightly inappropriate. So I had a here we go. Here we go. I had a buddy a long time ago that he used to tell me that

Whenever he would want to call his ex-girlfriend, he'd go to the bathroom and take care of himself. And then he said he'd have a straight... He'd have a straight... He'd have a straight... Yeah, he'd clean the pipes. He'd think straight. That's exactly what he said. Yeah, man.

And he said that he'd totally get it. He said that his state of mind would be different because his state of mind was, and then he'd be like, no, I'm not gonna call her She was hella mean or whatever and so what you're saying is pieces what you're saying Adam About eating the steak and the veggies first like make your decision about the starches of the sugars after you've eaten the Pro T. Just like nasty and the vegetables Exactly after you eat those your state of mind is different So after you a big stake and eat some veggies,

then be like, all right, do I want some pasta? The teenage boys all over the country right now are running in the restroom, masturbating between chips and bread. See, it needs some. No, no your calories, that's another big one. That's true for anybody. That's very, very alcohol. That'll ruin all your decisions.

Alcohol reduces inhibition, which obviously makes you, if you have any control over your diet and inhibition goes out, just like you're more likely to sleep with the person you wouldn't sleep with if you weren't drunk, you're more likely to eat the food. All-sound advice. Exactly. Or, and don't drink sodas.

Don't drink sodas or juices. That's a cup of 200 calories right there that you could just, you'd rather eat. I know a lot of people too are worried about like the oils and everything too that they're gonna cook the meat. So you just have to kind of know what you're going into. Like it's a compromise already from the beginning.

Here's the thing, here's the other thing too with restaurants. The butter. The butter, butter's not bad. Obviously if you're eating too many calories, it's gonna put body fat on you. But a lot of restaurants don't use real butter. Margarine.

They use the shit. They use butter flavored vegetable shortening, or whatever. It just doesn't taste good. If the butter they bring you to put on whatever you're eating is like soft, like with your knife, it just whipped, probably not real butter. I always ask them, I say, hey, don't use any oil on my vegetables, you can put a little

bit of butter, but make sure it's real butter. And then they'll often times come back and be like, we don't use real butter. I'm like, all right. Well, that's also how they're really, that's good advice too. There's a lot of people don't know, many restaurants drop like a nice cube of butter on top of your steak when they're cooking it. They totally drown your vegetables in oil. And you can ask for a lot of that stuff dry.

So, depending on how strict I am, and sometimes I don't worry about that. If I do a pretty good job of doing what I'm saying, which is avoid the chips and bread, eating the veggies first, going to the steak, the little bit of oil that my body's getting or the little bit of butter that's on top of the steak is not a big deal.

But if you're really pinching for calories and you are tracking that, and you want, I mean, a lot of restaurants nowadays, is it annoying and anal just stay home? That's my advice. It's not that hard to ask somebody for steamed or dried veggies and to don't use any oil or butter on my steak.

No, but you know what though, Justin brings up a good point. Eating out at restaurants used to be a very occasional thing. It's now turned into a you know most nights out of the week Me and my girl eat out. Oh, I eat out daily right and that's when it becomes a challenge That's when you really have to pay attention That's also why I like this question though because it it's modern times now. We live in a world now where There's our eats yeah Uber eats and restaurants everywhere and- We totally out of balance.

And I- And I'm- And it's for someone like me who, you know, even before Katrina, and because Katrina does cook a lot, Katrina always makes at least one of our meals a day at home, but I mean, I still gotta eat two or three other times, so many times I'm eating out. What's neat is we do live now in a time where if you, especially if you live in the city, so I guess I shouldn't be saying that because I don't know if you live in the Midwest what it's like for you. But over here, there's

always enough choices that I can make a good choice even eating out. I can go to a restaurant that serves relatively healthy, good, good food that I don't have to worry about, did they drown this in vegetable oil and what else is in this food? And here's the other problem that I've talked to clients about this as well is that oftentimes because the plates are so large in many restaurants,

like if you go to the cheesecake factory, your plate is gonna be 12 to 1500 calories. That's a lot of food for anybody. And so if you're sitting, if you go there and you wanna order some food and you think, I'm gonna eat three quarters of this or I'm gonna eat half of this. Make sure you tell the waiter,

please take my plate because here's what happens a lot of times in restaurants. You'll eat half and be like, yeah, I'm pretty full, but then the other half is sitting on your plate while you're talking to your friends or whatever it's right in your face. That makes it very difficult to not eat it. So you can do the tail to tell the waiter or waitress, please take this, so make sure you

call them down and take it out of your face, or tell them to bring you a box and box it right then in there. Put it in the box, put it next to you on the seat, now it's out of sight, you're not eating it, and you've put a barrier between you and the rest of that food. Another thing I do a lot of times too is I almost all restaurants, unless you're ordering like a steak, but most places, especially like your Chipotle's or quick places like that or your, you know, Nick the Greek or most places the protein size, the serving size is pretty small, it's normally four ounces.

So I almost always double my meat and replace any of my like, starchy carbs with like greens and veggies. Yeah, I always do that. So that's something that we all, and I know I see everybody order like this. I ate out this morning, same thing. So I had, so I have a protein scrambles what I just had this morning eating out of bills cafe.

And with the protein scramble, it's normally egg wide, so I just think it's funny. So I put regular eggs there. And instead of only, and it's normally two eggsramble, it's normally egg wide, so I just think it's funny, so I put regular eggs in there. And instead of only, and it's normally two eggs, and then it's got apple sausage, all kinds of stuff,

and then it normally comes with hash browns, toast and fruit, and all this other shit. So what I actually do is I say, I want four eggs, whole eggs, in my scramble, and instead of the hash browns, all I want is fruit and sourdough dry bread. And that's how I eat my morning breakfast. So there's lots of little things that you could do like that.

I think that saves calories and makes it something that's a little bit more important. And back to Justin's point about not eating out. Like, here's how I go view eating out of restaurants. I don't eat out super often. But when I do, it's eating out. It's an event. It's something I'm going to do do with person I enjoy being with. And so I don't really pay too much attention

in terms of I'm not going out to eat for its nutritional value. When I eat most of the time, that's how I eat. Yeah, but when I'm going to eat out for me at least, I'm going out to eat for the enjoyment of eating out. And so I may avoid foods that I'm intolerant to or foods that I know that are not worth it because they're just gonna make me feel good.

But other than that, I typically would just eat, you know, whatever. But if I eat out a lot, that's when it really starts to make sense. Yeah, but you always, I mean, you always adjust. I don't think you ever ordered something and you get it the way they serve it. Well, a lot of that has to do with food intolerance.

Right, well, I mean, there's a scale, right? Whatever point is that, I mean, you make the adjustments. There's nothing wrong with that. And there's nothing wrong with people doing that. And I think that's good advice. And it's a good question to ask, because some people just assume that you just ordered the way. You'd be surprised how many places we do this whole time

at a breakfast place where when we all go together, you can get a sauteed spinach instead of hash browns. And just a much better choice than you sitting there and downing a big ol' because man, the hash brown servings they give you too is like, it's like four fried potatoes. It's like a bag of potato chips. You may as well, you know, it's amazing, right?

The crush, but it's also 700 calories and doused in grease and you know, you're way better calories and doused in grease and you know, your way better off having something like sautéed spinach instead. And that takes really damn good too. And lastly, here's another tip. Most restaurants have macro or have nutritional facts for their food, most big restaurants at least. You can go, this is what I used to do when I was trying

to get real shredded during the times I tried to get real lean, where I have to kind of count things, is I knew the restaurant I was going to, and I would just go online ahead of time and figure out what to order before I got there. Now to that point, it's important that if you do that, okay, that you use a 30% buffer because that's what they allow, FDA allows.

So they are not back there, you know, just because it says six ounces of whatever. They're not back there weighing your food before they start really abiding. They don't give a shandard. And so because of that, FDA, I've seen it. FDA allows restaurants to fudge 30% north or south. And of course, that's fucking huge. Yes, it's huge.

That's a huge number. That's 300 calories on the thousand calorie meal. Yes. And so you better believe that, you know, restaurants aren't going to make people think their food is higher in calories. There's always going to think to take you lower. So I always, when I teach clients eating out, first of all, whenever we're trying to find your caloric maintenance, I think it's a horrible idea.

So if you have listened to the advice before where we say, hey, and you're trying to figure out your metabolism, and you're trying, it's a terrible idea to do that while eating out, discipline yourself for one week of your life to not eat a single meal out, so you can actually measure, weigh, track yourself, because of how skewed eating out can be. And then when you decide to integrate eating out, because it's realistic that we're all going to do that, you should always buffer, you know,

a 30% increase of higher calories than what it's saying to be. I remember the first time I weighed a potato or like a banana. And I'm like, oh, I thought this was a large banana, but apparently this is a super extra large banana. Bananas are such a great example of a fruit that we have bastardized over the last, you know, a few hundred years. And it looks totally different than if you open a nutrition book, normally it'll be a

small, a medium, a large, and maybe an extra large banana. And look at the weight. Well, this is where I'm heading with this point is we would look at our bananas and the bananas that you think are the smallest bananas you've ever seen in the grocery store, you would think that is like some anomaly and it doesn't even fall in that category, but that's like a medium or a normal banana. And what we see as like a normal banana doesn't even register in the nutrition. It's like two extra large bananas.

It is. It literally is like that. So if you actually weigh it to your point, so because they'll also give you that, it'll be like,'s two extra large banana. It is. It literally is like that. So if you actually weigh it to your point, so because they'll also give you that, it'll be like, oh, extra large banana, which also equates to, you know, X amount of ounces. And if you actually put it on the scale and weigh it out and do the math, you're like, holy shit,

that large banana is a 50 grams of sugar. That's crazy. According to this chart, this banana could feed a family of four for dinner. Yes. The next question is from CMOS 23. That's crazy. According to this chart, this banana could feed a family of four. But then it's crazy. Next question is from CMOS 23. How do you balance training and being a great dad? It's tough.

I struggle with crazy guilt if I miss any of my four-year-olds life to train. You look, here's the, this is a big lesson for people with kids and fitness. You cannot pour from an empty cup. Okay, so you can't give your son your all or your daughter your all. If you aren't available to provide your all because your health is poor because your sleep isn't good because you just don't feel good. I know how much better and more effective of a parent I am when I'm feeling good and I'm feeling healthy. Now this doesn't mean that you obsess over your fitness and you're doing it for hours and hours a day and it's impeding in your life, but it does

mean that you should definitely take care of yourself. The number one comment I would get from clients when they would first hire me, because a lot of my clients were these executives, these hard working type A executives. One of the number one comments I would get was, how much better they were at their job. They're like, I didn't realize that I would take time off of work to work out, which was hard for them, because they were so dedicated to the job.

And then they became more effective at work. Same thing with parents, you'll find that because you take care of yourself, you're happier, you have more patients, and you'll live longer. You're just gonna be a longer, healthier life to be there for your kid. Most important thing. Yeah, I think, I mean, it's so important.

Exactly what you said to really hone in on bettering yourself so you could be a better, have that energy and pour that energy into your family. One thing, I've made space to make sure I got it in resistance training, but then basically, like any cardio or any excess activity, I was incorporating everybody with that. So we're going on hikes, so I'm going this like,

like honestly, there's no reason for you to do cardio by yourself anyway. I find it like insane to me. That somebody's just gonna just fucking run on a treadmill forever to know where by yourself. This is my time What are you doing? You're on a hamster fuck off. I did Like why what like what's the point of that do some productive like change your kids Exactly like anyways. That's that's a little rant, but like I honestly if you incorporate them in

Anyways, that's a little rant, but like, honestly, if you incorporate them in structure play, structure things like outside where you can do activities, you can do cardio, you can, you know, work out, whatever. No kid wants the fat dad, man. No kid wants the fat dad, so take care of your shit. And I think that to Sal's point, if it gets to the point where you're so addicted to exercise that it impedes on your relationship with your kid,

that's a bad place to be. But absolutely, when you exercise, you'll be surprised on how much better of a father or you are at everything, everything that you do. You put more into it. It never ceases amaze me even to this day like I'll have just two days ago I was sharing with Katrina that I was all

Motivated to work out the day before you know saying oh tomorrow morning I'm gonna get this hard work out We're uh and then I just had a long day I had we had to record I had to do three podcasts because we did our two here Then I'd interview and then we had a meeting in the morning and I just a lot of shit and I was like I was all groggy tired fatigue and fatigued, and I'm like, no, I committed to working out. So I went to the gym and trained hard. And then afterwards I came home and I had all this energy.

And now I wanted to clean the house. I went for a walk again with Katrina afterwards. And I know how did I not done that. What I would have done was went to the couch and made an excuse for myself on why I was so tired because I rightfully so. I worked real hard all day long, I did all this stuff, I was quote unquote productive, and so it would have been really easy for me to melt in the couch and call it a day, but because I went out there, I trained, and it's amazing how that makes you feel, and then I become

more productive at the house. That transfers over into fatherhood. So exercise and activity is necessary for good health and people don't realize this. Like, let me rephrase his question, how do you balance eating and being a great dad? A dad, I struggle with crazy guilt if I miss any of my four-year-olds life to eat.

That sounds silly, right? Like, no parent would be like, I'm not gonna eat, that's time away from my kids. I'm gonna, because we know that eating is necessary. Well, activity is also necessary. And now it's not gonna kill you as fast as not eating, but it will reduce the quality of your life and it will shorten your life.

We know this for a fact. So you have to make the time for exercise not because it's for you or anything else, but really, because it does make you a better parent. It actually will make you a better father to be fit and to be healthy. I like this question, though, too, because it also reminds me, and it takes me back to when you first sent over a map, Santa Bolic, and I'd already been a trainer for a long time, and realized what types of programs and what worked really well for most of my clients.

And most of my clients is just like this guy. Sure. You know, he has a life and he cares about his kids and he cares about other things than just training and being in shape. And so he's torn between, you know, all the muscle fitness magazines telling me that I need to be in here, you know, five to seven days.

Super ultra committed. Yeah, five to seven days a week and carrying my tip away around. And it's like, no, actually, you could spend three hours a week in the gym, and do a full body routine and train smart. And that's not a lot of time to commit. That's when Salston over maps that a ballic.

And I remember seeing that going like, dude, this is what it took me most of my career to get to, to realize that this is what's most beneficial for 90% of the people out there. So, you know, there's your answers. You know, three hours a week is not a lot of time to have to come into play. That's the whole game, like that you're going to keep facing this, how to maximize your time, how to be more efficient with what you're doing, like across the board. We've talked

about this business wise, too. It's like, you can't just be there all day anymore. You can't just like, you know, like be available all day anymore. You can't just be available to everybody on a whim. You have to be very structured and you have to start figuring that out. And that's an important part. Fitness is integral to your health. So get more efficient with it and follow up a very specific program.

It will help you to stay tight with that. Next question is from Taylor Baca. Do you find it hard to live up to the image your listeners have of you? What's that? I'm just going to say this would have been... How would it know? Not have been better served with afterwards saying, Justin, this, Adam, that's out of this. No, you know why it's not hard? So here's a thing, like we did not go into this as media people. As creating an image. Yeah, we didn't go into this as media people.

None of us had any acting experience. None of us had any media experience, pod gas experience. All of us were in our mid-30s when we started this. All of us had been trainers or had been in fitness for 15 to 20 years. So we didn't know to do anything other than just be ourselves. So my image is just me. And what's gonna end up happening is if you listen

to the podcast long enough, you hear me change because that's what happens to people. They change. So if someone meets me, there's no image that I'm trying to portray. I'm just being myself, but I can imagine how stressful that would be, because we've met a lot of YouTubers and Instagram celebrities through this job

and you meet them in person and you realize they are not at all. Well, like the people that they portray and that's stressful. I feel like I got a taste of this a little bit at the very beginning, because when we first started the podcast, it was already in the middle of me competing. So I think at the very beginning, people that listened to the podcast right away wanted

to put me in a box of, oh, items that you're identity right there. Yeah, items that the Bro Bodybuilder asshole guy, like that's my character, right? They have a half right. The asshole part is true. I will cop to that for sure. But the bodybuilder thing is so not true. Yeah. And a guy that's into that. And of course, my Instagram is full of selfies and shirt pictures and, you know, before

and afters and all this shit like that. And so I could totally see how that was an image that someone had of me. Like, oh, he's totally the competitor guy. And I probably attracted a lot of those people. And so I struggled with that a little bit, not because I was wanting to live up to the image, because I actually wanted to break that image. I don't think I have that anymore now. In fact, I think that we have more followers today that actually know me for sure. I know that because we've more than quadrupled since we've started the podcast. And the people that are now on probably

are probably know me better because I've shared different journeys during this whole podcast and they I think they realize like, I'm not just a bodybuilder guy. There's lots of other things that I like to do and train and I'm about, and so which is more who I am. So at the beginning, I definitely felt that.

So I could identify with somebody who puts themselves out there on social media with the intentions of trying to build a business and they're putting a character out there, which that wasn't my intention. It was just where I was at in my life. Yeah, I don't think that's the thing. I don't think it was anything weird

because it was accurate for the time. Right. That's what you were doing. And I owned it 100%. Yeah, and that's what I'm saying. I can't think of anything that we've done or anything of anything you did or Justin did that wasn't you.

It's always been you. There's nothing. And honestly, to be honest with you, none of its planned. It's not like we plan to be ourselves. I don't, we didn't know you know anything else. I think too, I feel more like I'm portraying a little bit more of my personality

and like who I really am. Like it's starting to kind of get closer to that because I think in the beginning it was just so hard because I was consciously so much in my mind about like how do I handle this? How do I express opinions all the time and like how do I interject when I need to interject and how do I talk for this long?

It was a struggle. It's actually become easier, right? Like I think the longer we've done this, the more ourselves, maybe we're coming through more. And just mainly because we're more comfortable. Yeah, right? That's right. Yeah, because the only, I would say the only skewed image that someone might have had

early on was just because it was our nervous selves, presenting ourselves. And you know, when I'm nervous, I probably cuss more. I'm probably, my sense of humor, believe it or not, gets darker when I'm nervous. And so that might be a little different, but it's still me, it's just nervous me, you know what I'm saying? Right, I agree. Yeah, so, but I do, I feel bad for people in the space

who portray something that they're not, because that's gotta be really stressful to constantly pretend that you're someone else. Oh yeah. And you're almost, you know, the human psyche is interesting. If you do that enough, you actually do create somewhat of a split personality

where like Bill Cosby, you know, like he's this super nice, great dad, good guy, but then he's also a fucking horrible human being that was, you know, drugging people. Especially with morals and stuff like that. Like I start watching people when they get real, like a judge mental, like sort of condoning people

for their behaviors and all this and like really, like projecting outward and not like, it's not about them anymore. It's about like everybody else needs to act like this. You need to do like, oh really? Like what are you going to do? What's in your closet? What are you hiding?

Exactly. No, but what ends up happening is, you know, someone like that, like again, like Bill Cosby, who literally had two opposing personalities, two opposing personas. You had the Bill Cosby that we all grew up and knew who was honestly, probably one of the most loved people in America.

He was the nicest man, he was a dad, he was smart, never said bad words, none of his comedy had any cursing or profanity, clean dude, great guy, stand up person, probably America's favorite man. And then you had the same person who literally drugged and raped people for a long period of time. When ends up happening in his mind, what probably would end up happening is he separated it. He probably thought he was that nice guy

and that other guy, that's just something else that happens, but that's not who I am. It's really fucking weird. That's a very, very pathological way of living. And so, but none of us are trained actors. So, we start this and it's like, here we are. It's also one of my favorite compliments that we receive when we meet people,

is when people say like, oh my God, they're 100% or you guys are 100% exactly how you are on the podcast. It's always weird to hear that. I love that though. I think that's, when I think of the things, like I don't need to hear from somebody like, wow, you're really smart. Oh, wow, you're really buff. Oh, of the things like I don't need to hear from somebody like wow You're really smart. Oh wow. You're really buff. Oh, you're really I don't care about all that stuff

But but it does make me feel good that The the person that we present on on on our show or on social media when you meet us You feel like you truly know us because we come off the exact same way that we come off on all of our platforms and on the podcast and things like that. So to me, that means a lot that we are not putting a show on or presenting ourselves in a different light than who we really are. And I think, I mean, come on, that's part of our brand is to stay authentic. I mean, that's so important to us. And I think we live in a world today that we've gotten away from that. We've gotten away from Being real and being yourself and owning who you are into pretending to be like something you're not and trying to be like everybody else and I mean that should just disgust me. I'm not a fan of that at all.

Yeah, I've just seen like in our space I can always tell because like you'll see people that will avoid questions that that really kind of target like a flaw or an area that they're not it's not going to put them in the best light. Right. You know, and it's and for us that was always like a challenge to us or like, Oh man, how can I, how can I express when I'm going through and just, you know, tell as much as I can

about like what I'm struggling with. Next question is from McKinley Bass. What sport do you wish you would have gotten into growing up? Gymnastics and swimming. Damn. Gymnastics, huh? Gymnastics, mine. Gymnastics, 100% what I understand about human physiology

and mechanics now and- Probably one of the best sports you can get your kids to. It is. I mean, we, a great episode, if you're not listened to the Chad Wesley episode, where we talked about the most ideal progression to take a kid through what types of sports and how many sports and at what ages.

I would have loved to have followed a protocol like that. Just gonna just see you do that one, where you do the spinning ribbon. That's the fucking, fuck off, bro. The floor, the floor. Yeah. The floor exercises the floor. Yeah. The floor exercises are whatever. You're like interpretive dance.

It's the same thing I was just saying. I fucked you. So I can express myself through movement. No, I just, gymnastics, when you're, first of all, you get into it at a very, very young age and the things they teach you, like tumbling and balance and coordination and just spatial awareness is so a fundamental to all sports.

Much of it gets hard. Why was it over there? Yeah, it gets hard wired into your brain at a young age. Yeah, so that ideally I would have started with that. And I actually wouldn't have wanted to do gymnastics my whole life. I just would want to start there as a kid. So when you know the questions asked, we got into growing up, growing up, I would have liked to start there and then I absolutely would have still loved to have played this played basketball like I did

But I wish I would have also Integrated swimming at one point. I think that I Obviously would have been I think a pretty natural at it and if someone would actually taught me the skills of it I think I could have been all right. I could echo that but I probably would pick parkour I think it could have been all right. I could echo that, but I probably would pick Parkour just cause it's a slow, weirder. Was that even a sport war? It was, it wasn't then, but it is now.

Like I'm actually, I'm putting my kids in cause I was like, man, I really like secretly wish I would have done it, you know? Just like doing these weird like, you know it's funny that you make those videos and there's an inner child of you that actually really likes it. I really like it, like, enjoy it.

I do. That makes it more funny to do that actually really likes it. I really like it, like, enjoy it. I do. That makes it more funny to do that, because I know it's so shitty at it. Because it's like, you know what, this motherfucker practiced this at home one time. I'm like, ooh, what kind of creative move can I do off of? This is like trash can. You gotta bring that back.

I do. I just need a video guy. Nobody can keep up with me. Hardcore, par-core. Yeah, hardcore par-core. But I also wish I would have wrestled before I played football too. That was a thing that a couple of my friends, man, they just had that, it just enhanced their, their tackling technique and enhanced their strength, you know, like a person to

person, their endurance. I just wasn't really all into the whole singlet thing. So I couldn't control it. Yeah, I couldn't pass that fact. Scared of getting a boner. Yeah, yeah, I was 100%. Yeah, a real challenge there. But yeah, other than that, I think,

I played football, I played basketball, I played baseball, I played rugby, so I'm pretty good. Maybe lacrosse. I, the only two sports that I actually trained in and then competed in were judo and jiu-jitsu. Now I will say this, I'm extremely happy that I actually trained in and then competed in were, were judo and jiu-jitsu. Now, I will say this, I'm extremely happy that I did those two things. I think it's very important for kids to learn how to fight at an early age, not because you're going to go out and kick people's asses, but because it does build confidence. It does, you know,

when you're in a situation, especially as a, as a boy, there's always a threat of violence. And what I mean by that is, in girls don't experience this as much, but when you're in an altercation with another boy, let's say you're 10 or you're 12 or 13, and another boy has a problem with you or you're arguing with a boy, and again, this is different for men and for women. There's always a threat of violence. Yeah. Pateenek, that's gonna happen. It's just a pecking order of like, who's the tough one?

Yeah, there's always a little bit of that, right? Like, it's like when you're in the car with your girlfriend and the guy cuts you off and then you grow from flip some off and you get mad at her because she doesn't understand that there's a threat of violence with men. And if I'm gonna flip a guy off, I have to be willing to engage, whereas with women, oftentimes or girls, they don't necessarily, that doesn't happen.

They could say something to each other like, you bitch and she doesn't think to herself, like she's gonna punch me. We have to, and this is just, again, this is just growing up, male, there's always a little bit of that. And the confidence you get from martial arts, if it's done the right way, it makes you less of an asshole and less aggressive.

You're just more confident, you're more cool. Like when I did judo and I felt confident with my ability or Jiu-Jitsu and somebody cut me off or said something, I was less likely to do anything or to say anything, but I was very confident with it. And I knew like, well, if something happens, I can handle myself. So I was very proud of doing those,

but I all agree with Adam and say that gymnastics Would is a sport that I really wish that I did growing up because the it teaches you body awareness in a well-rounded way much more so than other sports that I can think of And and these skills become hardwired Into your brain. There's there's there's things that you can learn as a kid That you can never learn as well once you pass a certain age. An example is language. I could go take classes and learn,

had to speak Chinese, for example, and I could try very, very hard and dedicate myself. And after a few years, I could probably learn how to speak Chinese quite well, but I'll always have an accent. No matter what, I'll never be able to speak it fluently like a native Chinese person. Now, if I learned it as a child,

I would learn how to speak Chinese without an accent. I would learn how to speak it like a native person. This is true for movement as well. There are parts of your brain that are done developing at a certain point. So if you never learn to build a spotty awareness as a child, you can still develop quite a bit as an adult, but you miss that window of opportunity,

and that's why gymnastics is a, and you can see kids that practice gymnastics as kids, and you can just see their body awareness, even as adults, I would even train clients who hadn't worked out for 20 years, and I'd ask them about their fitness history, but oh, I did gymnastics for 10 years. Always had better body awareness

than people who didn't do that and didn't work out. There might have been hope for you if you would have done that. What? In sports? Oh, sports ball. Here's the thing, here's the thing though. Looking back, could my parents have talked me into doing gymnastics?

Nope. I know, that's the way. It's funny that I know we all agree and say that that we would gymnastics would probably be a foundational exercise, but or foundational sport that we would want to play. As a young young boy, even as a parent, I don't want to go watching. Yeah, it'd be really really hard. I'm sorry.

It'd be really hard to probably have convinced me as a kid, which is, which is unfortunate, you know, it's too bad because it is, I think, such a great sport for kids. Yeah, absolutely. And with that, go to mindpumpfree.com and download our guides. They're all absolutely free. And you can also find us all on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and you can find Adam at Mind Pump Adam. Thank you for listening to Mind Pump. You can go lose to building shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB

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