Mind Pump: Raw Fitness Truth - 1073: How to Manipulate Intensity to Break Through Plateaus, the Advantages & Disadvantages of Different Macro Ratios, How to Spot a Good Trainer & MORE

Episode Date: July 12, 2019

In this episode of Quah, sponsored by MAPS Fitness Products (www.mapsfitnessproducts.com), Sal, Adam & Justin answer Pump Head questions about how to measure intensity in order to increase it, how to spot a good trainer, the advantages and disadvantages of different macro ratios, and the importance of building an online business to go alongside in-person training. Updates on fatherhood for Adam: The feeling of guilt, consumption of shows & MORE. (5:13) Mind Pump recommends Stranger Things on Netflix: Nostalgia at its finest. (10:15) Mind Pump Live updates for San Francisco & beyond: Dosist is back, Vuori the ‘Nordstrom’ of return policies, Justin/Skinny Dipped & MORE. (14:15) Robert Oberst’s take on deadlifts, does Mind Pump concur? (20:55) Tom Brady continues to marvel ‘father time’ at the age of 42. Is he considered the GOAT? (26:52) Study finds annual salary needed to afford a house in 50 largest U.S. cities. Where does Mind Pump HQ (San Jose, CA) stand? (36:35) The revolution is coming! Weightlifting better at reducing heart fat than aerobic exercise: study finds. (42:40) #Quah question #1 – What exactly is your definition of intensity? It’s one of the ‘it’ factors you mention along with reps, weight, and sets to help break through a plateau. But how would you measure your intensity in order to increase it? (48:05) #Quah question #2 – In a lot of your past podcast episodes, I have heard a lot about how to spot a bad or inexperienced trainer. For example, trainers just trying to exhaust clients and that is what I mostly see in gyms. How do you spot a good trainer? If you don’t see any in your own gym, how can you go about finding one? (58:17) #Quah question #3 – Assuming someone is getting adequate protein and fat, what are the advantages or disadvantages of different macro ratios? When would you recommend high carb or high fat? Does it matter for the average person? (1:11:00) #Quah question #4 – I am a new trainer and already employed at a gym that is chalked full of leads, but I’m wondering if I should also develop my social media to advertise myself? How important do you think it is to build an online business to go alongside in-person training? Do you think it will lead to being a more successful trainer long-term? (1:25:35) People Mentioned Robert Oberst (@robertoberst)  Instagram Jamal Liggin (@jamalliggin)  Instagram Jessica Rothenberg (@thetraininghour)  Instagram   Related Links/Products Mentioned July Promotion: MAPS Anywhere ½ off!! **Code “ANYWHERE50” at checkout** Check out Mind Pump Live to get tickets for their next live event! Visit Skinny Dipped for an exclusive offer for Mind Pump listeners!  **Code “mindpump” at checkout** Visit Vuori Clothing for the exclusive offer for Mind Pump listeners! Stranger Things | Netflix Official Site Strongman Robert Oberst Says You Shouldn't Do Deadlifts | Joe Rogan The Strongest Man in History Full Episodes, Video ... - History.com 41-Year-Old Tom Brady Just Shattered 22-Year-Old Tom Brady’s 40-Yard Time From The Combine (VIDEO) Mind Pump Ep. 1040: Jamal Liggin Study finds annual salary needed to afford a house in 50 largest U.S. cities Weightlifting better at reducing heart fat than aerobic exercise NOVA: Prediction by the Numbers | Netflix Mind Pump TV - YouTube Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, we talk all about fitness, health, nutrition, longevity. But we also have a lot of fun. Here's what we talked about in this episode for the first there 43 minutes It's our introductory fun time conversation. Adam gives us a little baby update His baby boy is like two days old now. I think two or three days old

So he gives us a little update. He sounds super upbeat motivated and super connected to his child We're very very excited for him. He also talked about how he started watching strangeranger Things, but now is not watching any TV at all because he welcomed to Father of Snake. We also talked about how we've opened up more spots for our San Francisco live show. This is because we got a new space. It's bigger and dosage, the makers of those phenomenal dosage vape pens, the cannabis vape pens that we like so much. So there's more spots there. Here's what you do to sign up if you wanna come watch us.

It's at mindpumpelive.com. The event is July 12th. Make sure you go sign up and check it out. Then we talked about our Seattle event, which is two weekends later, and how skinny dipped is gonna to be hosting that one, and they're afraid that Justin's going to eat all of their product again. Hopefully, they don't have it on display.

Now, we got it. Now skinny dipped are lightly coated chocolate almonds with awesome macros. They taste delicious. And we have a discount for you. Go to skinnydipped.com forward slash mine pump and, and enter the code, mine pump, and you'll get 20% off. Also, I did forget to mention that the first event in San Francisco is hosted by Viori. If you go to that event, you'll get 25% off.

If you don't go to the event, we are going to give you a code to get 25% off online. Go to VioriClothing.com, that's VU-O's vuoriclothing.com forward slash mine pump. Go on the page. There will be a code that'll pop up. That'll give you 25% off. Then we talked about Robert Obersd, our favorite strongman competitor. You still handsome. And some controversial shit he said on Joe Rogan. We disagree with you, Robert. But if you want to check fully, if you want to challenge us to a fight, come find Justin and do it. No, Justin Andrews. I'll find you. That's Sal talking. Then Adam brought up Tom

Brady and how apparently he's performing better at 42 than he did when he was 22, reminds me a lot of myself. I brought up an article about the average salary you need to buy a house in some of the largest US metros and how living in San Jose is becoming exceedingly impossible. It's kind of ridiculous. And then we talked about how weight training compared to cardio, it's superior for your heart health. That's right.

Studies now show that you're living that first. That's right. Lifting weights is the best form of it, it shouldn't be the only form of exercise you do to be, you know, quite honest. But if you had to pick one, make sure you lift weights and if you only lift weights properly, just do maps. Then we get into the fitness portion of this episode, the first question, what is your definition of intensity?

Are there any objective measures you can use so that you can measure your intensity and you know how to apply the right intensity. Next question, a lot of times you talk about how to spot a bad trainer, but this person wants to know what signs you look for in a good trainer. So if you're in the gym and you're trying to find a good personal trainer,

what are some of the things that you should look for? Next question, assuming someone's getting the adequate amounts of the essential macronutrients, proteins, and fats, what are the advantages and disadvantages of low carb and high fat versus higher carb, low fat. And the final question, this person is a personal trainer. They're in a gym. They want to know, should I get a social media presence? Is that going to improve my business? Because I just want to train people in the gym. So we give some business building advice to personal trainers

in that part of this episode. Also, this month, all month, maps anywhere, our program that requires no gym access. In other words, you could work out with your body and with bands, builds muscle, burns body fat. It's extremely effective. It's 50% off. Now, this is a great program to take on the road with you.

It's a great program to break things up. If you're always doing open chain weight training movements, that means that the weight is moving away from you. So you're lifting weights, you're curling a dumbbell, you're bench pressing a bar, and you want to start to develop your skills with closed chain movements. Body weight movements gives you better body awareness and it'll help spur new muscle growth. And you want to start to develop your skills with closed chain movements, bodyweight movements, gives you better body awareness, and it'll help spur new muscle growth. Follow maps anywhere.

We wrote it ourselves. It's expertly programmed. Again, it's 50% off. Here's how you get that discount. Go to maps. Y dot com M A P S W H I T E dot com and use the code anywhere 50 A and Y.W.H.E. RE 50 no space for the discount. Make sure you go check it out now.

Buy it! Yeah, so Adam, you're going to save a lot of money on your, you might as well cancel all your HBO show time. Hold that shit. I actually thought I'd be watching a little bit more TV. You're not watching shit, but I was like, I'll catch you up on some of these Netflix shows that I really wanted to watch. Like, no, not happen.

Actually, you know what's cool is that, you know, and I've got so many, right now the most difficult thing is the responding to all the fucking awesome people that keep sending me stuff, which I love, appreciate, love you all. But, I mean, my fucking phone has just been blowing up and I feel like rude if I don't

respond back to people. So it's just been a little overwhelming trying to do that in top of everything else, but I also, I mean I'm excited that we're able to do this. I mean here we are, suns a day old and I'm in the studio with you guys or two days old whatever. So I feel like an asshole. I mean she get it. I mean, she gets. Right.

Jesus. No, it's a, it's a, bro, it's a good thing. Cause I remember, you know, my kids were born. I still, I made a, I still made an effort to do my workout, at least, you know, like an hour. You keep some kind of routine. Yeah, it just, cause, you know, that's the part that I, I think I'm going to struggle the most with,

be honest with you. Do something, right? Cause it'll consume me. Well, one of the things that I'm doing right now is that I've just, I mean, I told you I fasted during the whole process. So I did a 48 hour fast last, what, two days ago, I ate yesterday, but I only ate once yesterday. So I really tried to, you know, mitigate any sort of fat gain during that process.

The obviously the fasting was nothing to do with fat or anything that that had been to do with what I wanted to practice during her whole process. But I would feel after coming here right now and doing this, like getting it leaving her be, if I were to extend it another hour or two to work out, I would feel guilty. So I do feel that right now.

I'm assuming that we'll subside a little bit in a week or so. Like once we've got more of a little bit of a routine. Like the first night, it's trying to figure out. I wouldn't even think of the workout in terms of maintaining your fitness. Like forget that. I'm saying do things to maintain the mental aspect and feeling, you know, like, don't like you're not so consumed because it'll just recuperate it and feeling, you know, like, you're not so consumed. Because it'll just recoup or get moved. Yeah, it'll sneak up on you without you realizing it. Before you know it, you and her are gonna be so consumed

or feel so consumed by everything. So it's a good thing every once in a while that you both, she's obviously still healing from the whole process, but pretty soon, you'll be able to kind of tell her, like, get her out, like, go for 40 minutes, go to the gym, or go for a walk, or something like that. Yeah, now it'll be interesting to see. I mean, we, even last night, which is, I think, probably one of the hardest nights, typically,

is the very first night where, you know, he's trying to, he wants to nurse, and she's her milk is still kind of coming in. I would think that most people would say the first few nights is probably some of the most challenging nights. What, we have have my sisters there and we had family all there yesterday. So you know, part of me almost feels guilty of like sharing the process because I'm supposed to be like this. Oh my God, it's so hard. I'm so tired. It really isn't, bro. I mean, it's I right now I'm like, I told you guys before we got on air, like I'm trying to make sure that I give enough time

with everybody out, let everybody else hold them and let her spend her quality time with them because I just wanna swoop them up every chance I can get and keep them on me. So he has not came, it has not felt like a burden or like, oh, I'm just so tired. No, and that's why it's, that's what makes it so hard as it doesn't feel that way.

And so like when you're trying to tell somebody, you need to take some time, they don't want to, it's not that you can. It's that you feel that on top of mind. Yeah, you just don't, you literally feel like you don't want to, but it becomes cumulative, the sleep deprivation stuff is more of a cumulative thing

that starts to add up. And, but anyway, you guys have so much help on all that stuff. It's, you guys have so much help and all that stuff. You guys are on top of it. I mean, I kind of, I kind of want, I plan for three more weeks of good training and dieting to be, but I'm still, I'm in pretty good shape right now.

So I mean, I've been, ever since, like I went on the kick probably a month and a half ago, I've been pretty dialed with the diet and training and feeling that I've been doing the light, I've been doing all that stuff, I've been feeling great. So I wish I would have had a couple more weeks to be in like primo shape going into this, but I already anticipated like, yeah, whatever, whatever happens over the next week or two with my fitness, I'm not really tripping, I'm not going to take any big steps back. And then I'm sure that, again,

when the routine kinda sits there, I'll be able to sneak away. I have everything in the garage if I need to lift, but right now I just don't have a desire to, I'm like, oh, whatever. You know, the toughest part about this was, you started to strange your things going into this. Yeah, you gotta stop mid-first season.

You crazy. That's right, you started the first season. I did, we hooked me. Right before everything started going down with the contractions and everything, First season. You crazy. That's right. You started the first season. I did. I hooked me right before Everything started going down with the contractions and everything. We started watching You know Katrina and I both the one of things we have in common is we don't like scary movies right? So we don't yeah, that surprises me that you got into it Yeah, it does have that the old like Stephen King kind of feel to it and you know know what, when, and I remember when we tried to watch it and it's the way the

show really does start, it starts off a little eerie, you know, and I, both of us were just like, man, you know, I know everybody loves this, but this is not our late night show that we want to watch together. So it's kind of, we kind of passed on it, but like, it's one of those shows. It's just like we can give, give it a sound so much shit about not seeing Game of Thrones for so long. It's so many people talk about it's just like we can give it, give it sound so much shit about not seeing Game of Thrones for so long. It's so many people talk about it about how amazing it is. I'm like, okay, I need to just power through a few episodes

and see if it can hook me. And it did. Like once I got through a couple episodes and I was like, okay, this is cool. Yeah, like I'm into it. It's an nostalgia piece that they do so hard. So that is nailed. It's getting better, dude.

The third season, they hit, like I felt like I was a kid watching. So this is what that I hit. You're so right about that because that's the part that I'm enjoying the most. I mean, there's things. It's a trip. What it's doing to to me is, uh, and I guess this is a thing when you start getting fucking to our age or whatever. Like you stop. I don't remember a lot of fucking 10 year, my 10 year old years. You said like, no, it takes you back. But these kids, so the pillowcases that one of the kids had, those are the, I had those exact pillowcases.

Yeah, the radios. Yeah, like all these like, the trapper keepers, the trapper keepers. I remember, I remember those ones, not just like the brand trapper keeper, like I think I had that exact one that I think that one of the kids was carrying around in the show. I feel like one of them had like a gotcha shirt, you know, or something like that. I was like, oh my God, dude, I remember that. They did a really good job.

They also dress, they kiss on in the third season. I'm really paying attention even more to the style and stuff. They dress, the way the kids dress is accurate. Because a lot of times what people do is they'll say, oh, this is 80 style, but in reality, what they're doing is they're dressing like they just watched flock of seals. Yeah, it's a, they, they, they, they flock of seals.

Or, or, and an alternative universe. Yeah. I feel like the worst music ever. Like, you know, these guys are terrible. But no, a lot of times people say, oh, I'm dressing like the 70s, or I'm dressing like the 80s or whatever decade, but what they're doing is they're dressing like

pop stars and rock stars from that decade, which nobody really dressed like that in the 80s. The way, you know, nobody dressed like rock stars in the lamb like all day. Yeah, like we dressed a particular way, and it's not cool if you see the way people dress. Yeah. You look at the way people dress, you look at it like, oh, wow, that helped.

But they did such a good job of doing that. Like you look at the way they dress, the bikes that they ride, the way that they talk, the way they hang out. That's the banter between the kids. They did a really good job with riding the script. Like that's how my friends and I for sure were like that on each other.

Oh, it's so great. It's so great. But anyway, I was talking about this with Jessica yesterday. We were talking about how the timing in some ways, you know, was obviously tough, but in other ways was perfect with the arrival of your boy because he was born so fast that if we were at a town, we have three places, we got San Francisco, Seattle, and Denver.

And we were all nervous for you. I think we were starting to talk about it and be like, dude, but it could totally happen while we're in Denver, or Seattle, or whatever, and what are we gonna do? Well, theoretically, it happens so fast that because she was having those brats and hicks, you could have even been in San Francisco. You could have been in San Francisco and tried to come back

with traffic and possibly have missed. We'd have to get you a helicopter. The birth of your kid. No, that was pretty crazy to think that after the fact. I mean, and I was starting to feel like, I'll be okay. We'll all get a call when she's got the, when she's not.

Hop on a plane. Yeah, hop on a plane. What's the most freaking labor, especially the first one is gonna to be hours on hours, maybe days, like, you know, the whole process. So I'll be okay. But yeah, no, this shit went, it came so quick. Yeah, do.

Speaking of San Francisco, did you guys see that Taylor was able to move, then used to get a bigger spot. He was working. Yeah, it's nice. So now we have more tickets. We have, I think, 20 more tickets available. That's right. He was for San Francisco. He was working on the relationship with our, our, our good friends over at Dosis, which is really cool to be doing another event with them because we

did an event with them a while back. And so they have hopped on board. They want to be a part of the San Francisco thing. So what that basically did was open up a bigger venue for us. So we now can hold more people in there. I think there's what 20 more available tickets you said. 20 more tickets. So the way it's going to do, the way it's worked out is at five o'clock, we're doing the meet and greet, which is at the Viori store in San Francisco,

which they're going to give everybody there 25% off, which they never do, big discounts like that. But anyway, you can go there, you can shop if you want, hang out with us, we'll be there. We're gonna be drinking hangout. After that, we're gonna move to the other venue, which is about 10 minutes away. Yeah, that's like down the street. And there, we're gonna have Dosis, it's gonna have one of their concierge bars. Do you guys remember we did that event where they had all the different vape pens, and then they had little samples of terpenes

and you can kind of learn about cannabinoids and terpenes. It was so rad. So they're gonna have that at the speaking event, at the venue where we're actually gonna be doing the talking, which is kind of cool. Just made it even better. Speaking of Viori, so you know how they have that return policy that everybody's like, it's the best return policy.

Yeah, they have like the Nordstroms kind of thing, right? Remember when Nordstroms did that, I think they were like the first to really do this where I saw I didn't know this. I don't know anybody ever did this. Oh, you didn't know this now with clothes. This is what made in my opinion. This is one of the things that made Nordstroms so famous was, you know, they came out with it aside from they carry really good clothes and high-end stuff like, but they also have this policy where it's like,

we take it back. Costco did the same thing for a while too. Like Costco did it this where it was, we'll take, if you're unsatisfied with it, it doesn't matter if it's six months, eight months later. I didn't know this. This is crazy, so I didn't know you would do this with clothes because you wear them.

You know, so you can literally buy, I could buy a pair of Yuri pants or a shirt and A year later Take it back. That's crazy. I'll tell you so I'm never given those chino pants back We live in those things are so comfortable What they look like that that's your style It is it my style got a little you know pocket for myself. I just found I was like oh shit I know this was on there. Yeah, dude it's got, dude, those are my favorite.

What's so smart about the company, it's just, and like, I think Nordstrom's figured out too, it's like when you, when you got a product that is so fucking good, you can lean on doing things like that because it's like, hey, you know, there's all just like, just like us. It's like we, we have a 30 day, you know, money back guarantee no question ask type of policy with any programs and that's we can stand by that. And it's like, do we know are there people that take advantage of that? Of course, we're not stupid, you know, saying like we know that, but it's such a small percentage because you provide something that is such high value that it's like it's, it doesn't matter.

It demonstrates supreme confidence in your product. Like if you don't have that much confidence in your product, you're not wanting to give that kind of a promise. You're just a hustler. Imagine if all those Instagram celebrity kids that start their own clothing line with you. Oh my God. Did I guarantee like that?

Yeah, right. You know what I would return to their ship back in like 30. So itchy. Maybe shrinks, three times. So by washing. Now what's after the San Francisco, because then we're going, is it the following weekend?

Yeah, it's a Denver. Is it Denver? Yeah. And then to Seattle. And Seattle following. So Seattle is skinny dip, right? The other one's sponsoring skinny dip. Right.

So they called me, I don't know if I told you guys this, right? No. So they called me up. Okay. And they said, can you please, I'll talk to Adam right now, Justin, you might not want to listen. They said, can you please. I don't know.

Make sure that Justin doesn't fucking eat all this can you do that? It's his fucking thing. I didn't call you. You're so push. Bro, you got a reputation now, dude. And man, you got a reputation. You got a rep.

You can't even, it's like my radar goes off when we get the delivery up right. And I'm like, I, I fucking hoard these. Would it be great, we walk in the- They're all fucked, Justin's coming. Don't be on a backpack. Don't pull the sample bags. This is all out there.

We're losing money on this. We can't have Justin. You snoozy lose in a my world. Just kidding, it's the first of my life. I'm still sour about the freaking, the peanut butter fucked the back. Well that's the thing, I mean, those are my favorites. So I can't help but kind of find those and just take them.

You know, like you guys can fight for the rest. You know what I'm saying? We need to have Rachel, when Rachel listens to this, have Rachel reach out to them. I'd be interested to see what's their best seller. Cause we all have different flavors that are favorite. I would bet it would be the dark chocolate. She'd do like a poll, yes, you who's the most flavorable.

Which is the most flavorable. Well, why do you think that? I think the dark chocolate would be the most popular because of the standards. Yeah, because peanut butter chocolate, my opinion tastes the best the most. Yeah, but that's kind of hidden mess. Yeah, there's people that like peanut butter.

And then mint too, yeah. You get people that really love mint or like, you know, aren't, don't care for it. That's why I'm curious. I wonder what their number one seller is. I mean, can you believe that? There's people that don't like peanut butter? I don't believe you believe that? There's people that don't like peanut butter. I don't believe it.

I've actually met somebody who didn't like peanut butter. They're the ones that have like, you know, you can't open a bag of peanuts because then their whole body will explode. Oh, you're talking about allergies. That's different. I'm making a little bit of sound. Well, I'm, I'm guessing.

I guess. It's stupid kids. Peanut, Audrey, you know, lame. Yeah, that's something up. I'm not talking about It was stupid kids. It was peanut algebraic, you know, lame. Yeah, that's fucked up. I'm not talking about that. That's obvious. I can't. I mean, that's it guys.

So you know Jessica doesn't like Nutella? What? Yeah, I know. It's like chocolate. I have the most amazing coffee Nutella peanut butter smoothie that I make protein. And she doesn't like. She's like,

Courtney hides the a tele for me She's like this is what's getting fat? Yeah I don't think it's just that no when she told me she didn't like Nutella I like a reevaluated a whole relationship. I was like all right. Let's see is this worth Trust you, but she likes chocolate though. She doesn't like chocolate. She loves chocolate. She worships chocolate It's like the greatest so she's a connoisseur. So that's probably why she doesn't like it. But she doesn't like it because of the hazelnut

kind of back, you know, flavor, right? She just wants pure chocolate, you know. And not only that, but it also hurts my heart a little bit because Nutella's a tie. And you know what I mean? It's like, she like Doug where she likes the really, really dark chocolate. She likes all chocolate, but she likes,

definitely likes the stuff that Doug will eat. Yeah, but she likes all chocolate. It's funny, I'll tell her, you sure you like twigs or you're like cheap, you should say, yeah, it's all good. It's all good. It's all chocolate. That's funny, but not Nutella, huh? No, I love Nutella.

So I know you haven't been too much on social media, Adam, because you've been obviously so busy with your boy, but Justin, have you been intact like crazy about the quote that Robert Obers did on Logan? Yeah, yeah, yeah, yeah, I did. And actually it was listening to his episode on the way over here to work this morning.

So yeah, it was about his statement about dead lifts. Did you hear about this Adam? No, no, no, no. I saw that he was on the show, but what do you, I have an chance to listen to it. So Robert, great guy, we love him to death. Obviously a massive human being. Oh my God, I'm super cool, guys.

I'm nervous the way you're setting the table. Yeah, I know. Well, it was a little interesting the way that he described it. He said, and the reason why we got tagged is because we are such big advocates of the deadlift. And we consider it one of the number one exercises, both for building muscle, to give you functional strength, you know, health, all that stuff. What do you you say he said that the deadlift is super overrated basically in

that the risk versus reward is not worth it that you shouldn't he goes unless you're training for to get stronger at the deadlift in other words if you are like a power lifter or if you have to do a deadlift and competition yeah he doesn't think you should do a deadlift and then you went on to say that that that hand cleans and power cleans were better, and that's why football players didn't do that. Whoa.

Yeah, that's where I was like now. Well, because I can get on board, I can get on board the first statement because it is a high risk, not that I would, like we always say, like I think that it should be an end goal for everybody, being able to deadlift and squat. If you can't do it and it's difficult, and you shouldn't just throw it out the window,

you shouldn't do it, then you should try and go and figure out why you can't and work towards that. I think that everybody should do this and that should be how you program. But he said that the reason why football players don't deadlift is the risk versus reward and it's safer to do hand cleans and power. Well, I think which is not. I think it's more, so, because I understand, like that might have been somewhat of my mentality a long time ago, just because I was, as, like unfamiliar with the left,

because we didn't do it, you know, specifically, but obviously in the power clean, you're deadlifting it up to your chest anyway. No, that's an explosive deadlift. Right, so it's more way more high skill. But that's the thing is like, you know, that grinding slow, you know, type of, you know, grit and power and strength, like it doesn't translate

quite as well as like the explosive power. That's right. That's why like coaches program that more. 100% as opposed to deadlifts for football. So in terms of that sports specific, you don't see it a lot. But yeah, in terms of like overall strength, like there's nothing that really competes with the deadlift.

Well, you guys are, you're getting tagged because our audience is smart, that's why. Our audience knows better. Well, I think that's the reason why we're getting tagged like crazy, because we're like, Well, he's a super athlete, you know, and so it's like, and he's that experience where like he tours bicep and, you know, and so I think it too, like it hits home for him.

Like that lifts him. Well, he'd never deadlifted. Right. Remember, he didn't start deadlifting until he started doing a strong man. And deadlift was, he told us it was his most difficult lift and he's heard himself. Yeah. And that's because he never practiced it as he got bigger and stronger. But here's a deal with football.

What Justin said is 100% true. The reason why football players don't deadlift and they power clean or hang clean is because they're training specifically for a type of performance. He translates over into the field way more. Way more. But in terms of risk versus reward,

way higher skill to do a hanging cleaner, a power clean. Oh yeah. Way higher skill. And you know what's funny is that, you know, I'm sure he'd say that a squat is a good exercise for people but I'll argue that a squat has a higher risk versus reward you know worse risk versus reward ratio than a deadlift for the average person now keep in mind we're not maxing people out but it's I'll tell you something right now if I take an average person

off the street I'll be able to get them to do it proper, deadlift faster with good form, good control, good stability than I will with a proper squat, proper squat requires more mobility. Oh, for sure. It just does. So no, a deadlift is, one of the best exercises, if you do it right and you apply it appropriately, it's extremely safe.

You have good mechanics and it's proper load, like you've built yourself up to that ability. So yeah, I mean, getting excessive with it and just going for PRs all the time, of course. Any compound lift like that, you're gonna run into problems. Absolutely. And that's the problem.

When people hurt themselves with a deadlift, it's the same reason why they hurt themselves with any other exercise. They're going too heavy. They don't have good control. They don't have good stability. And the problem with the deadlift is you just lift it off the ground.

So a lot of people who just don't know how to lift it properly will just go and be like, oh, deadlift just come off the ground, and then they do it wrong, and then they hurt themselves. So which one do you two is gonna step up when he finds out we're talking shit about him? I'm texting him right now. I was like, hey, you and Santa Cruz, bro,

because I think, yo, Sal says some shit about you on my property. Yeah, no, I'm I'm texting him right now. Hey, you and Santa Cruz, bro, because I think yo, Sal stayed some shit about you on. Yeah, no, I'm bringing back on. Roll discuss this. No, no, no, no, he's a good friend of ours. Yeah, Robert's the man. Come on, did he's nervous? He's on Joe Rogi. He probably just, yeah, and he was really brief statement. And I think, you know, people think about that shows. Everybody hangs on to like every single words, because it's like the whole almost half the world you know, listening, watching on YouTube. Well, it's a matter of time before Robert becomes,

we knew this when we met him. The guy has got that mainstream appeal. He's got that very rare combination of charisma. He's got that likeability and then of course, he's the massive guy that stands out. He has a presence. Yeah. And he did great on the show and I listened to most of the interview and he just was hanging

with Joan talking shit. It was great. He's got that X factor which is why we wanted to work with them. And he is a very smart dude. Love the guy. Yeah, love the guy. And did he do a series that's supposed to come out on History Channel or something? Yeah, a lot strong men. Yeah, the history's strongest. And is he doing, didn't he do a series that's supposed to come out on History Channel or something?

Yeah, a lot strong men. Yeah, the history's strongest men or something like that. That's gonna be cool. So why we're talking about superstar athletes. I don't know if you guys saw this or not, and I haven't your ride. I haven't been on social, I haven't been around, but I did see my buddies, Texas, Tom Brady,

fucking 40 what, 45, is that where he's at? 40 something, 42, 42, 42, 42 you're 42 right yeah 42 years old just clocked his 40 time that was faster than when he did it for the combine when his 20 is like the first guy in history to ever do that that to you and if you man if oh so you have faster at 42 than he did when he was like 20 years old that's insane haha the combine broke. When you go to the combine, okay, all NFL players that are all potential NFL players that are trying to get

in the NFL that get invited to the combine, you train for that. Remember when we talked to Jamal and those guy, there's like when you have the potential to get into the NFL, you train specifically to do well. To do well at that. I mean, that's everything for you. That's your could be maker break, whether you get into the NFL. You're transpacifically to do well. To do well at that. I mean, that's everything for you. That's your could be maker break,

whether you get into the league or not. So that was like, for, I mean, that's what would help me out from, from playing and getting a starting position, you know, like D1 schools, they measure like the 40 times specifically is such a like a high standard for them. If you have like that, not that great of a performance

that day, you're fucked. Right. And so and Tom Brady didn't. So and I know there's probably a handful, if it is, if anyone's listening right now and they're like, oh, it's fucking, he was hell slow in the first place. Well, you know, for sure whoever's saying that right now, is some fucking 25 year old kid or younger.

Because if you're 35 and above, most certainly if you're 40 and above and someone told you, yo, you think you could run a faster 40 than you did in your 20s? Fucking not. Not one person would stand up and say, yes, yeah, I don't care how slow it was. It was, it was his speed at that age and training for it at that age. Right. So the fact that he got faster 20 years later in saying that's insane.

I could, I could totally see the internet trolls though because like it was like a five two or Something that's the 10 yeah, it was like then five one six or something. It's yeah, he's he was slow Like that was part of why he slid as a quarterbacks a part of why Tom Brady fell as far as he did in the draft was because of his 40 time I mean as although that does not matter that much at the QB obviously yeah I became one of the best quarterbacks of all time right right so but I mean, although that does not matter that much at the QB guy became one of the best quarterbacks of all time. Right, right. So, but I mean, speed's totally different. Dude, is he going to stop anytime soon?

The dude already is owning like, he's already considered now the goat. Like, there's still a couple people like my uncle's one of them who still wants to hang on to Joe Montana as the great severer. And I get it. No, he doesn't. I'm a big Joe Montana fan too. And he's already, he's already surpassed. Now, what do the, what tells you that he's surpassed Montana? Well, I mean, this is, I mean, good old sports debate.

What does, right? Do you want to count MVP's? Do you want to count Super Bowl rings? Do you want to count who had the team that was less likely to go and you still went to the Super Bowl? Like, so who has more Super Bowl rings? Oh, Tom Brady. Tom Brady does.

Yeah, what about MVP's? Tom Brady? Tom Brady. Well, it sounds like Tom Bray then would be the best. I mean in terms of stats. Yeah. Yeah. He's winning. So it yeah. So it's but there's still people that would like like like my uncle that would debate that Joe Montana still is someone to go back as far as name it's a little stylistically too. Like I would prefer like a Joe Montana style like West Coast offence and all that. Like I there's just like I think it's more nostalgia. So it's like that too. So you want that's, you know, getting into it debates is like.

So the Niners during the Montana era, there was a lot of passing, right? Well, they revolutionized it. They revolutionize it. Yeah. It wasn't that way before. Like they were the ones that started that, right? So always when you have somebody that changes the way the game has played, you get like extra credit for that, right? Right? Because it's like, you're an innovator. Yeah. Right. For 20 years way the game is played, you get like extra credit for that right?

Because it's like you're an innovator. Yeah, right. For 20 years, the game was played a certain way. This guy comes on the scene with this coach and this team and also they do everything different. This is where we can argue that for Brady too in terms of just dropping somebody into the system and then being a successful championship team. 100%. I mean, 100%. They mastered that. And that's the other thing too. A lot of people take away some people now. It's crazy there is some people, not a lot, I shouldn't say that. That actually still take the credit away from him because he's in a part of an amazing system.

So who had a better system already? Tom Brady came into the bill, Bell check type of system and it was amazing and they could slot anybody in and be okay, but did get out of there with that. Like he's fucking greatest all time. That leads the whole thing. And to me, it's what's dope is to see how healthy he is.

That's what I was gonna say at this age, that I mean, if this motherfucker doesn't stop for five more years, even the most ignorant people that don't think he's to go will have to give in by that. Well, here's what, yeah, here's what he's gonna do when he goes into the Super Bowl two more times. He can see it. Well, here's the thing of all the major sports that I can think of,

the one that is gonna be most impacted by wear and tear in age. It's football, right? I can't think of a sport right now off the top of my hat, maybe boxing, where the older you get, the faster you decline, because football is such a fucking domain. Oh, sure, he's a quarterback, so he's not getting hammered. Wow, no faster you decline because football is such a fucking domain. I'm sure he's a quarterback, so he's not getting hammered. Well, no, you're disagreeing.

Yeah, I disagree too. That's everyone is head hunting for quarterback. Every single play. I mean, it's an unsaid thing, but it's the truth. I mean, some of you saw what, remember what happened with the saints? Like what, the saints got in trouble six years ago or whatever when their coach was,

they used to pay bonuses out for hurting guys. Yes. So well, even subconsciously too, like if you're on the opposition, like, and you know that this is such a valuable player. Yeah. Like even though you're not intentionally, like subconsciously, you're called. Yeah, but you're actually people are going to hurt him. But here's my goal. Don't be fooled. Here's my point point. Maybe I'm wrong. Maybe I'm wrong. But do they, do quarterbacks get hit as often as like a running back or? Well, not I mean, a running back is going head. You're handing the ball to them. They're going heads up with. So I mean, it's one of the, they get the more of an opportunist thing is a defender.

If you see him scrambling, it's like boom, like it's all guns blazing. Right. But I mean, if you were to compare it to all the different positions don't feel like running back. It's the most for sure. Yeah. He's getting the ball. He's getting running back the front line. Well, the running back 100% is getting 20. He's getting in the ball 20 to 25 times for most teams a game. And he's going straight. But there's an advantage to that. Like you get the ball and you are in control and you're already heading down field to cut left right Spen go down early whatever quarterback is a sitting duck

Yeah back he drops into the hole and he is Blindside and he's not paying attention to who's hitting him He's looking for a wide open wide receiver and he's he's praying that he's got a good defensive or an offensive line That's gonna save his ass right and everybody on the other side is head hunting and now Someone like Tom Brady here's where they did a good job. We're, you know, coaching and drafting and making sure that you go after he's, he's always had a great line. They've built a very, one of the best offensive lines for decades now around Tom Brady. So he's been protected for sure, but he's still. I don't know. It's crazy to me because of all the sports. I mean, football and you're performing better.

Yeah. And in your 40s after he and how long's he been playing now? Well, figure 20 something years, right? Yeah. He's been playing that long. He's giving it hit that often. So he's just incredibly durable. And it's also if you count college too. Oh, yeah. and so he's just incredibly durable. And it's also, if you count college too, and oh yeah, man, it's also gotta be a testament to his training, his diet, and all that, and that age too.

That makes a big difference. He emphasizes recovery, like I think better than most athletes in the game. That's insane. I just, you know, some people, I'm not even a Patriarch fan, where I sound like I'm over here like I am. I'm totally not even a Patriarch fan.

But, so you know, like in sports, there's always, there's always, there's kind of like different, different types of fans. And I have that within our friends. Like you have your certain friends that are like, so loyal to your team, you hate everybody else. Oh, I'm saying tribal. Yeah, you hate anybody else that could possibly take a ring from you or could beat you.

And so it's like you just despise them and then you pick. Usually the guys that never played. Right. possibly take a ring from you or could beat you. And so it's like you just despise them and then you pick usually the guys that never played right. Yeah, you pick apart the other, but the other team or the other player that just, I mean, this is the mini threads that I'm on in my own personal shit, right? With my buddies. But I'm the opposite.

I just, I, yeah, I have my team and so I'm biased about certain things and I want to see them obviously win. I don't want to see them lose to anybody. But I just, I love sports so much and I appreciate like greatness that I'm okay with giving up kudos to somebody who's a fucking goat. Dude, like the dude is so impressive.

K-R-S-Backdoor, where it's due. Yeah, that's exactly how I feel. I feel impressive. You know what's funny about this? What's funny about this is I'm approaching the age where people talk about people performing at that age being crazy. You know what I mean?

He's 42, holy shit. And I'm like, huh. I'm getting an early way. I can still do things. I'm getting there too. And I mean, yeah, yeah. Why is that abnormal? Meanwhile, I twist my ankle

and I step off the curve. Oh shit. Well, I actually think that was part of what actually kind of kept me motivated towards the whole mobility kick that I actually think that was part of what actually kind of kept me motivated towards the whole mobility kick that I went on was, you know, getting me on that kick probably in my 20s or even early 30s, I'd kind of be like, whatever, but approaching 40 and seeing the way most 40 year olds move, it gave me this like, oh, this is cool. Like, yeah, I'm not the buffest guy in the room anymore. And I know it feels like to be that guy,

but being able to the sand the most mobile and feel the best and move the best, like that was fun for me to kind of be competitive with myself and work towards a goal like that, that I probably wouldn't be as interested in if it wasn't for getting older and seeing the way other of my peers are moving in what they can.

It just becomes way more important. It just starts to become more important. Yeah, just quality of life. So you guys want to hear something that'll is in a sports ball for yourself? That was great. I enjoyed the high five out of it. I enjoyed that conversation.

You guys want to hear some, well, interesting and maybe sad news. So there's an article that just posted the salaries that are needed to buy a house. Oh, God house in the largest US Metro. I think Jackie shared this with us. So these are big cities, right?

So you have like Seattle, for example, if you want to, like the amount of money you need to make on an annual basis to buy the average house in Seattle is $105,000 in Denver. It's $91,000 Austin 79 $79,000, Dallas, $65,000. So you can go all around and look at all the big city. That sounds reasonable. New York City, $105,000 Boston, $106,000. Bring it home. Where are we at?

So San Jose, you're ready for this. The average money, amount of money you need to make per year to buy the median house. And now you guys know San Jose well because we live here. And here's the truth about San Jose. I'm born and raised so I can say this. The average house in San Jose sucks. So we're not even talking about you.

Yeah. It's not like you're like, like oh shit, you're gonna get a fucking, no no, you're gonna get a shitty average San Jose house. So they're not great. Very plain. $254,000. Yeah, that's how much you need to make

to buy the average home in San Jose right now. The highest? Or, because I mean, that's higher, right? You have San Francisco, like those are usually the other top. San Francisco's $199,000. Now remember, they're taking all,

they're taking all of the homes and then figuring out the median. And San Francisco's got some really tiny dirt, dirt bag type homes. So I'm sure that brings, because of course San Francisco's got some incredibly expensive homes. But when you're considering the average, yeah San Jose beats them all. San Jose is more expensive than New York City for the average home. New York City is $105,000 to buy the average.

I wouldn't think that was that low. I was in New York,, New York is like San Francisco where it has a large discrepancy, right? There's probably high and real lows. Right. Dude, 250 grand, you have to make a quarter million dollars a year. I was telling you guys, buy the average fucking house.

What are we doing here? My supply and demand, dude. My buddy, I was just telling you guys off air, he, so he bought Discovery Bay, one of the places that we like to go where we write programs, which is about an hour and 15. So he has an hour commute into town, and he did that so he could have a really nice house

on the water, he bought a nice house on the water for like 700,000, right? But it's out in nowhere. Like I couldn't live out there, you know? And so it's all on the Delta, which I'm also not a big fan of Delta, not trying to offend any way't live out there, you know. And so he, it's all on the Delta, which I'm not, also not a big fan of Delta, not trying to offend any way that is out there or anything, but I'm not a fan of that.

It's like a canal, right? And he, he moved out there, lived out there for about a year and a half, almost two years. And his house now, he went from 700 to 1.1. He's selling it right now, cashing out, going to Arizona, dropping 700 again on a house, but this house for 700 in Arizona, bro, 5,200 square feet, eight bedrooms, five bathrooms, brand-fucking new, everything marble, granite tile. That would be the two and a half to three million dollar house here. Oh, it's a palace, bro. That's what's so frustrating because you know it's a lot cheaper to

like build these houses, but like what they can charge for them here is the land. Because it, well, it's the supply. So unfortunately, San Jose, California in particular, but in San Jose, also specifically, and a lot of the cities in the Bay Area and on the coast have just silly regulations for building. And so what ends up happening is you have a shortage of homes and a high supply. If they allow them to build, like they should be able to meet the demand, it would still be expensive, don't get me wrong. San Jose is still be expensive we have, we're surrounded by the biggest tech companies in the world that pay the highest.

So you have a lot of people that make a lot of money around here, but it wouldn't be as much as it is now because you'd have more supply. But we've all these laws and stuff that make it so impossible to build new developments here or to build high-density housing and stuff that we would need that's insane. It makes it so incredibly expensive to buy anything here that you've created.

You want to talk about a wealth gap here. It's like you're either own a home or you're poor. It's very difficult. It's really, really crazy. Do you think the 3D printing houses is going to really flip all that? If they allow, if cities allow high density housing and stuff like that to be built, then it will make a big difference. If they don't allow it, then what can we do? Yeah, so stupid. We're not allowed to do it. You know, well, think about it. If you're a homeowner and you've been living here for a long time, and you know, developers are like, we want to build, you know, a bunch of small sky-rise houses with no backyards or whatever,

and it's gonna be in your backyard, you might be like, no, I don't want that in a mean. It's gonna struck my view. Yeah, I want it all to be this, you know what I'm saying? So that's what ends up happening. Yeah, but I also think that's part of what happens when you decide you're gonna live in the city. Like you gotta be okay with that. Sure. Like if you want, because where I wanna live is-

So I don't live in the city. Right, I wanna live right on the outside of here, where it Like if you want, because there's, where I want to live, I don't live in the city. Right, I want to live right on the outside of here where it's still really nice. And when you're still, it's a 15 minute drive into town or what do I thought. But if you want to live right in the middle of San Jose and you're getting mad at high rise, goes in your backyard,

well, the fuck the fuck you. Yeah, yeah. Yeah, that's what you go, you decided to buy in the middle of the city. Like that's going to happen to you. But I think I would be upset though, if I was country, you know, I would be upset though if I was country. I lived out, if I lived in Justin's neighborhood,

then someone wanted to put a fucking... Are you serious? Yes, I would have put a hotel next year. Give it 20 years, dude. I mean, it just keeps spreading out. We that guy that lays down in front of the construction. No! No, I'm chaining myself!

You know what, the only thing that's keeping Santa Cruz area for becoming insane, which is already is becoming insane, but to make it even more insane, only thing preventing it is if they is 17. If they build another highway to go there, you're all dead. It's fucked, yeah, you're fucked. We will petition against that.

Totally. Hey, so this is also cool. Study comes out that, so every once in a while, you guys know one of my favorite things to do, right? Say I told you so, you guys know that, right? Oh, I thought it was read studies while you guys know one of my favorite things to do right say I told you so you guys know that I thought it was read studies Second favorite. Yeah, sure question. They go together. Yeah, so you know how we've been saying for a long time that I've really been making the case quite a bit especially on podcasts that I've been on is that resistance training

If you had to pick one form of exercise, it would be the one that you should pick. Oh, I saw the article you shared. I saw that. It's the best form of exercise. And we've been making this case for a long time on the podcast and talking about how, and I've been saying how the revolution's coming, where pretty soon weight training will be the form of exercise that doctors will recommend first and foremost.

Because right now what they recommend is 30 minutes of cardiovascular activity. That's what everybody recommends. And I'm always making the case, and then we are always making the case that, no, weight training is what you need to record. Much more impactful, bang for your buck. So study comes out where they actually tested resistance training to cardiovascular training, head to head, okay.

So they took obese people. So these are not healthy, average individuals. They call obese people, and they had them engage in either resistance training or cardiovascular training. And what they found was the resistance training and cardio training were relatively equivalent in terms of fat loss, but when it came to muscle gain, of course, resistance training was better,

and resistance training was superior at burning pericardial adipose tissue, which is this type of fat that's stored in the heart, which is very bad for the heart. Cardio didn't burn it at all. Oh wow. Weight training did. Well, a great find.

Yes, weight training is the one that burned that, so literally weight training, according to study, proved to be healthier for the heart than cardio. Yeah. So just the revolutions coming down. Sounds like like such a contrast to what we've been fed forever. That's it right there. It'll be neat when we actually start hearing

because we know what happens too, because I mean, as trainers, how often were you fighting the recommendations that were coming from your clients' doctors? So we've been fighting that forever on other stuff. I can't imagine how long it's going to still take. Cause you gotta think there's doctors right now that are 50, 60 years old and practicing already

for decades, they're gonna be practicing for another decade or two. And they are schooling is done. The knowledge, and it's unfortunate because some doctors aren't like this and it's always really nice to meet doctors that are always still up reading new material and on cutting edge science,

which we try and bring these types of doctors on the show as much as possible. But there's definitely another group that gets their schooling done, which I'm not judging that either, because man, the men are fucking school if they have to go through and learning to get to that level. And then they just, they stay in that, they stay in there.

Well, in order to keep their license, they have to do a certain amount of continued education every year. Now, I'm not quite sure what that looks like. Yeah, but I do. It's not like what you're thinking. It's not where they're on cutting, they're not reading that study. They're not like, you're thinking. It's not where they're on cutting. They're not reading that study.

They're not like, they're not staying ahead. They wait until that's already been proven for five, 10 years. Then it's now being implemented in the established. It has to be established. Exercise nutrition isn't a heavy subject. Yeah, right. It has to be established, but studies like this are the ones that are going to drive it.

And when insurance companies start to communicate it to doctors and say things like, this is what you should recommend to your patients. This is what the studies are showing. They're going to start to drive it. And when insurance companies start to communicate it to doctors and say things like, this is what you should recommend to your patients, this is what the studies are showing. They're going to start to recommend it. And it's going to start happening soon. Mark my words because this is like the fifth or sixth study now that has shown resistance training to be besides strengthening bone and muscle, which has been well established. That resistance training is phenomenal for overall health, for diabetes, for fat loss. And they theorize in the art, the researchers theorize in this,

which this is obvious to us, but I love seeing that now. Researchers are saying this. They're saying the reason why they think the resistance training did better is because of its ability to speed up the metabolism. That's exactly what they said. Of course.

So, this is awesome. This is really cool and it's really awesome because we know the impact that, and here's a thing with resistance training that's so awesome. You don't need to do it as often. That's the thing with cardio. Cardio, you got to do it a lot to get a lot of the benefits. Resistance training because it builds muscle and speeds

up your metabolism. A lot of the calorie burn happens when you're not doing it. So you can get away with, like, I can have some oliphoates three days a week and do it effectively, and I'll get better results in fat loss with them than somebody who does cardio every day. So it's a smaller, it's less of a commitment and it's more achievable. Now the only downfall is it's more complex. But that's okay, that's why we're creating programs for people that they can learn and study.

The science is catching up, man. So awesome. Exciting. Shhh. Shhh. Quick call. I'm going to play everything. Max.

Quiles. Today's Quiles brought to you by Max and Obolic. If you're looking to maximize your overall muscle and strength, Max and a Bollyk is the perfect place to start. With a full 30-day money back guarantee, there is absolutely zero risk. So what is your waiting for? Go to mindpromedia.com and get started today! It's the Bollyk fucking floor! An evilist landed! It's landed! Quique-quit. First question is from its walkie.

What exactly is your definition of intensity? It's one of the factors you mention along with reps, weight, and sets to help break through a plateau. But how would you measure your intensity in order to increase it? Yeah, now I picked this question because it's a difficult, specifically because it's a difficult one to answer. And I thought we were getting a good discussion about it. If you look at our programs, the way we write them, we always tell people, we give them subjective measures. We always tell people, you know, for example, if we say on a set, you know,

stop two reps short of what you would perceive to be failure, that's going to change depending on how you're feeling that day versus another day. So intensity, it's very difficult to have an objective measure of intensity. It's the same way. It's the same thing. Exactly. Exactly. Exactly.

I mean, it's like, people like perception of pains completely different when you talk to each individual. So intensity for me, it's pretty similar. Totally. And you can also, intensity isn't just this mathematical equation that you plug in to the point you're making, Sal. And you can also manipulate it in a lot of different variables. For example, I can increase the intensity of my workout without changing the exercise,

without changing the desets, without changing the reps, but just simply making the rest period shorter by 30 seconds. Totally can make the same workout extremely more intense. I can also pull back on the intensity by adding 30 seconds. So that's just one example that I can do that now. I can keep the rest periods all the same, keep the sets all the same, but reduce my weight that I was doing on all these exercises by 10%

and that could reduce my intensity, or I can increase it by 10% and increase my intensity. So there are a number of reps you're doing. Right, exactly. There's so many variables that you can play with to manipulate intensity to be more intense or less intense. And I think, and this is something, and I'm glad you did pick this question so because it does create a good discussion because here I've been doing this for what 18 years

lifting weights and training. And it's still something that I don't think even someone with my experience has perfected. I'm always flirting with the, because what the goal is, right, I wanna do as little as possible to elicit the most amount of change, but I also don't wanna do so little that I could have done a little bit more

and got more results. So you tend to actually flirt with the opposite side and probably go a little too intense more of a nut So you're always trying to find that sweet spot of you know How can I do as little as possible? But still also do enough that I'm getting the maximum results and that is normally played with with the intensity and It's such a fine line that many times I You know train a body part of train a day and I go I know in my head

you know, train a body part, a train a day, and I go, I know in my head that, okay, my body probably needs about this much intensity, and I don't, there's not a number for that. I just kind of know, like, oh, I slept good. I've trained pretty consistently last couple of weeks, so I could probably ramp it up a bit today, and I go do it, and many times, I overextend it a little bit on intensity.

So rarely ever do I see, well, I guess it's I should be They're trying to figure out who I'm talking to if I'm talking to somebody who loves to wait train is excited about this stuff they typically go a little beyond an intensity and and and tend to get too sore and probably did a little too much if I'm talking to somebody who hates to work out sore and probably did a little too much. If I'm talking to somebody who hates to work out, or never has worked out before and is afraid of that sore feeling, they sometimes probably are on the other end, they probably need a little bit more intensity. So it really just depends. Also, a lot of it also depends on how you're feeling. You know, like I could, I could get poor sleep, or be coming down with something, or just be suffering from the cumulative effects

of stress in my life. Maybe work is real stressful or something is happening with my kids, or my workouts have been really hard for a long period of time. Now I go into a workout that normally I would perceive at, say, 80% intensity, and that workout is feeling more like 95% intensity. Yeah. So, I mean, there's even psychological factors of like doing something you're unfamiliar with,

like learning a new skill, like going through an exercise, like it'll feel more intense when your body doesn't recognize it right away. That this is why it's so important to learn how to listen to your body, how to set your ego aside and listen to your body and really start to pay attention to

what the appropriate amount of intensity is for your body that day when you're going into the gym and be smart about it. Take a mental note before you start your workout and you know, tell yourself like okay, it didn't get good sleep yesterday, I'm feeling a little stiff, I'm gonna go in today in my workout and I'm gonna work out with moderate intensity. And the reason why you wanna do it before your workout,

because here's what happens sometimes, sometimes you get into your workout and because you're moving, you start to feel better, you think, you know, I knew I was gonna go moderate, but I'm just gonna go after it today. Sometimes that can get in your way. Sometimes that can mess you up a little bit. So make that mental note beforehand

so that you train with the appropriate intensity because training with the appropriate intensity will get your body to consistently progress. Training with too much intensity will get your body to not progress. Training with too little intensity will also slow down your progress. This is also a good example of what really good programming does well. So, what we try to do in all of our programs is to kind of naturally build this in for people so they don't have to think about this because I understand How difficult this like this question is like well, what's two intense or how do I measure it or what percentage of my math I always get we get that question like what percentage of my max should I be at it?

Oh shit all that stuff like South saying it it really depends on how you feel So the way like all the phases and all of our programs are designed is like, we're always kind of manipulating one or two variables. Like we're talking about that would in naturally increase the intensity of the workout. And it doesn't take that much. And so at first glance, somebody who probably reads the program

may not realize there's no, we're not speaking to intensity. We're not saying, hey, phase two, ramp up your intensity or give it more of this workout. It's like, you know, we know that if this person has been following this rep count, this set count, this tempo, this rent, for this many weeks, all we have to do is change a few things come the second phase and it will naturally become a more intense workout because their body is just not adapted to that. They haven't done that exercise or they haven't done that rep count.

And so it'll naturally increase the intensity just the right amount to where hopefully they keep progressing. And to me, that's kind of, I mean, that's one of the many things. There's lots of ingredients that make, I think, the program design really, really important. That's one of them that I think is extremely important that we've done really well. That's one of those things with training, I think. It's the main game of trying to improve is to really manage this intensity and figure out how to scale it properly and really introduce it, but then be able to extend that out so

now we can increase it properly and then also start over again and pursue a different type of attributes of that way. You continue to gain the benefits from it because it is such a powerful tool that I think that people really need to respect it in that too much right away you should recognize. You should recognize what that feels like, whether or not your body's like responding

in a visceral way, like I feel pain or I feel like, you know, like super fatigued, or you know, all these signs and signals, like you really have to be hyper aware in the beginning of the process, so that way when it starts to come back, you can know how to deal with it. This, you get better at this with time.

This is something that you start to develop kind of a feel for with some experience of training, where you start to kind of develop a mental image of what maximal intention that he feels like for you. You start to become more in touch with your body and know when you're gonna, when you should train harder, when you should train lighter. Lots of things affect how you feel around this.

It's funny, I did a post the other day about music. Music studies show very conclusively that some kinds of music will reduce your perception of pain and fatigue. So if something feels 80% intensity, the right kind of music might make it feel like 75% intensity. Studies have shown this. Caffeine is another one. You give someone caffeine and they'll perceive pain as being much lower and they'll perceive intensity as much lower.

And so you tend to push yourself harder because your perception of those things starts to change. But as you work out consistently over time, you'll start to develop a good understanding of the right kind of intensity for your body. That doesn't mean you're not going to make mistakes. To this day, I'm still overstepping and understepping the right amount of intensity. But as I've worked out throughout the years, I've gotten much more accurate with what is the right amount of intensity for my body. But there is no way to objectively really measure this. It's again, like you said, Justin, it's like objectively, you know,

measuring pain, like how do you do that? Yeah, how do you do that? I think too, like when you do overstep, that's where I mean, even journaling or something where you're like making a mental note of all the factors that led into that, whether or not it was just because you overloaded the exercise, whether or not you pressed further, it rep-wise, whether or not you came into that workout with, you know, you didn't, you were fatigued already, you didn't have that type of, you know, force ability that normally you would. So just, you know, your state of mind,

like all these types of factors, like I think it's just being more aware of what led into that. So that way, you know, you can mitigate it going forward. Next question is from Catherine B. Fit. In a lot of your past podcast episodes, I've heard a lot about how to spot a bad or inexperienced trainer. For example,

trainers just trying to exhaust clients. And that is mostly what I see in gyms. How do you spot a good trainer and if you don't see any in your own gym, how can you go about finding one? This is true. We talk a lot about how to find, like, the things that you can see in a trainer that will tell you, like, oh, they're probably not a good trainer. But I do think it's important to talk about signs that you're looking at a trainer that will tell you, like, oh, they're probably not a good trainer. But I do think it's important to talk about signs that you're looking at a good trainer, somebody who actually knows what they're doing

and cares about what they're doing. One of the first things that pops into my mind is the attentiveness of the trainer. Is that trainer? That tells you a lot. Really, it does, right? Are they really paying attention to what their client is doing?

Are they watching their client with intention, or the modifying form? Are they in the workout with the client, making sure that the form is perfect, making sure that they're activating the right muscles? And that you can tell, I think, pretty easily, right? It's the opposite of a trainer who's not paying attention or who's on their phone or who's talking to somebody

while their client works out. That's gotta be the biggest sign right there. Well, I used to, yeah, and I don't feel like you see this a lot and it was very important to me. I used to try and teach all of my trainers to do this and some didn't, some didn't. But when someone's doing a squat to try and teach all of my trainers to do this and some didn't, some didn't. But when someone's doing a squat or any exercise for that matter,

there's so many areas on the body that could be breaking down during that movement that if you're standing still in one place and holding a clipboard or a stopwatch and just looking at them from one angle, I don't know. I would say that you're right away. I think that you could be doing a better job because you know, you may be looking at somebody from like this 45 degree angle and there's quite a lot of them. Oh, it looks pretty good from here. Then I'll send you shift around to their backside and you see like this asymmetrical shift at the bottom. You're like, Oh, wouldn't it caught that? Had I not done like a whole 360 around their body while they're training. So I was a very active train. I mean, that's why I used to

burn so many calories was because every client, every hour, and when we get through their routine, you I'm constantly I'm kneeling down looking from one angle, I'm walking around the backside, looking at that angle, looking at front while I'm counting reps. So I'm counting reps. I'm walking around the backside looking at that angle, looking at the front while I'm counting reps. So I'm counting reps, I'm giving them coaching cues, oh sit back more, oh chin up, pull the shoulders back, chest up, and I'm constantly giving cues, and I'm constantly walking in like staying stationary for just moments to watch a rep from a different angle so I can give more and more cues throughout that.

And you just don't see it a lot, a lot of trainers, they say, It's exhausting. Yeah, it is. It's tiring. And you also, you know, you work real hard to get a client. You sell them on a big contract. They're with you for the next six months. So you know, they've already paid.

They got to come back next week also. And then you maybe you spend a lot of time writing their program. And that's where maybe your energy is being a good trainer is put. But then it stops there. You just don't continue to coach them up. It is being a good trainer is put, but then it stops there. You just don't continue to coach them up. It's being a good trainer is not that much different than being a good coach and everything else

than that you've seen. It's like the ones that are paying the most attention giving you the most feedback and cues. And then it doesn't just stop there. You know, and that this is, if you're an outsider looking in and you're trying to assess a trainer, this is difficult because, and I'm going to use Justin as example because I don't think he was a super

loud trainer, but a trainer that puts a lot of emphasis on the other parts of their life. Like, what else are they doing outside of the gym? And I know that because he worked with me and so I could, I could, I saw what he was coaching to after he, you know, after he worked him out, he'd send me the desk and then I'd be able to, you know, sit and listen to what he's telling that person to do later on the next day and remember this, like, there's a lot of value in that, that a person who's just assessing a trainer

with his client on the floor doesn't tell you, you know, because a really good trainer recognizes that, I only have you for one hour of the day, the other 23 hours, you've got to be making a lot of good choices or all the, I could be the greatest trainer in the world for that one hour, assessing you, checking your cues, motivating you really well, but then I just let you do what the fuck you want for the next 23 hours and you won't

see as good a results. So there is that piece too that it's not just about what you see in the gym. It's also how much does that trainer coach to all the other aspects of your life? Do they talk to you about your sleep or they talk into you about things that you can be doing to alleviate some of the joint pain that you have? Are they talking to you about your different meals and food choices and what could have been a better choice than that choice and make commending you when you do good things like, man, there's a lot.

I saw a really good trainer the other day. Clubsport was a young lady training her client. He was doing an overhead press. And he was, and this is just, you know, I can't help but do this. If I'm working out the gym, most of the time I'm in my zone, I'm doing my workout,

but every once in a while, if I break out of my zone, my eyes immediately go and find the trainers in the gym. Those are just my people. So I tend to watch what they're doing. It's fun for me to watch. And I can't help but sometimes notice certain things. So this young lady was training this guy. He's doing overhead presses. He gets to like rep four, I think it was And it he looked like he could have done another 10 reps It didn't wasn't didn't look hard to him at all But he puts the the bar up he racks it and then he kind of puts his hand on his shoulder moves his arm around

And so you could tell and she was far away So I couldn't hear what she was saying, but you could tell she's asking about a shoulder So they immediately stood up moved away from the bar, and she started doing shoulder mobility exercises and correctional exercise with them. And I immediately thought, that's a fucking great trainer. Now a bad trainer would have, you know, said, oh, your shoulder hurts, no problem. Let me take a little weight off, keep doing it. A terrible trainer would have said, we're not doing this exercise anymore, believe it or not. That's what a terrible trainer does. Oh, you hurt when you squat, we're never doing that again.

Let's go move and do a leg press instead. A good trainer would say, oh, you can't squat. Where does it hurt? Let's find out why you hurt. Let's see if we can get you to be able to squat without any pain. Let's try this correctional exercise stuff over here. That's exactly what she did. She moved them away.

She did some wall circles. She did some other exercises with the shoulder to try and help with his mobility. He went back to the shoulder press and I could tell by the look on his face, the feedback he gave her was like, that's correct. Oh wow, my shoulder isn't hurting more.

Yeah, I pay attention a lot to the clients. I'm very like observant in terms of like how, they're coming in and then, how they're working. What they're coming in and then what they're doing. What they're even doing before they meet with their trainer. Sometimes, this is a hard thing to do to really take the time to establish a good ritual and make it a priority. I guess I revere a lot of trainers that emphasize the unsexy stuff and the stuff that, you know, at the time is like super

unpopular, it's not part of the hit, you know, style training, it's not like they're doing all the stuff you know is gonna get them the best result. And it's gonna do the best for their body regardless of if they're like really overweight, they're not just blasting them and trying to get them to sweat. They're taking them and they're going through the mechanics of it. They're explaining like all you guys are talking about, like the communication piece of like how they're trying to get their

clients to further understand why, the why. And that their client is asking them and stopping midset like, should I be feeling it here or should I not be feeling it there like that kind of stuff in that That open communication and feedback between the two parties is so crucial to have in a good experience That's right a bad trainer is somebody that makes you work out a good trainer is a guide and a teacher totally different Yeah, imagine a guide in the teacher Teaching someone had an exercise. That's what a good trainer does. It's their teaching, their coaching, their guiding.

A bad trainer is like, do this, five more reps. You can do it, move to the next one. You can do three more reps. Come on, get in shape. You want that coach, that motivational person, the person that's yelling at you, that's getting inspired, that's making you sweat real hard.

They don't have a lot of value. I'm just gonna tell you that right now. I can, I remember I had a trainer like this that worked for me years ago, and that's what she was really, really good at. And, you know, because she worked in my facility, I would give trainers feedback. And so I brought her back and I said, look, I said, you're very good at motivating and inspiring, and your clients have a lot of fun. When they work out and everybody sweats, I said, but you're gonna have a lot of fun when they work out and everybody sweats I said, but you're gonna have a lot of trouble keeping clients past six months. You're gonna have a lot of turnover She argued with me. No, I'm not. I'm you know, they love me. I said look, they're not gonna last past six months your workouts are Always intense. It's all about motivation at some point There's nothing you can say that will continue to motivate your client. Just that's just life

You can't you can say that will continue to motivate your client. That's just life. You can't stay in a constantly super elevated, motivated state. It just doesn't work. The boot camp instructor who's super motivating, you're going to lose your luster after about six months and you'll lose your clients. Sure enough, she'd go through this huge turnover every six months and had to find new clients. Finally, she accepted some of my coaching as she started changing her style a little bit and then clients stayed with her for much longer

because she learned how to coach and teach. And so you can see that when you're watching a trainer. Are they just pushing them and motivating them? Which there's nothing necessarily wrong with that. But if that's all they're doing, they're not a good trainer. They're just a boot camp instructor, motivational speaker, whatever you want to call them. Are they actually teaching, coaching, and guiding?

Now, that's somebody, that's like a sensei. That's somebody that you're going to be with for years because they're going to continue to coach and guide you through your process of learning how to develop behaviors around a fitness, health, nutrition, long term. That's somebody that you want to work with forever. In fact, my average client would stay with me for, I don't know, eight years, nine years towards the end of my career. And a lot of these clients didn't train with me very frequently towards the end. You know, if I'm training for someone for seven years, 10 years, or I had clients that stay with me for 12 and

13 years, at that point, I'm training them once a week or once every other week. I am there. They didn't need me as much to be there, but I'm still guiding them. So they come in, they meet with me every other week. I take them through some exercises, talk about what they did, you know, go through some, you know, talk about their challenges, give them some ideas for workouts until they see me again, and then come back and see me. And these people maintain their fitness. Well, you also, you also then become the trainer that anytime anything weird about their body, their feeling and their gut,

their lack of sleep, they start to reach out to you. They don't cancel. Yeah, that's what you'll see. Bad trainers will get cancellations. My shoulder hurts. Yeah, my shoulder hurts, I can't work out with it.

A good trainer gets the phone call, hey, my shoulder hurts. I wanna see you, can I come in extra to this? What can we do? Yeah, exactly. You know when you've belt that up as a good trainer, when you have that credibility that you're client, anytime something is not right about their health

or their body or anything going on with them, they want to see you versus looking for a reason to get out. And that, the, the, to Salis Point about the boot camp trainer, trainer that just is great at motivating, that's the trainer the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, I know when I tell him this is how I feel, he'll modify my workout. Totally. He will make me feel better. Right, he'll make me feel better. I'll go into my workout as much as I don't want to go right now. I know that once I leave that hour, if I express to him what's going on with me, how I feel, he will make adjustments to what's probably best for my body.

And I trust him that way to do that. And I know when I leave I'll feel better. That's the type of intangible things that you just, you can't really see that like peering in at one time. You might be able to see it when the clients leave. You know, if you watch a client after they're done with their session, are they walking out of the gym like they, like they're just almost died? Or they're walking out like sweaty, but they look like they're energized and they feel good. Like that's a tell-tale sign for me. Like when, when clients would

finish with trainers and they'd leave my gym and then watch them walk out and they look like they were going to fucking die or pass out. Like getting a wheelchair. I was like, that client's not going to come back very much. That's not going to last very long. But the people who left kind of happy and feeling like, that's a happy customer. And that's somebody who's going to be working out long term who's developing a good relationship with exercise.

No. Next question is from Hanha. Assuming someone is getting adequate protein and fat, what are the advantages or disadvantages of different macro ratios? When would you recommend high carb or high fat? Does it matter for the average person? Jesus, there's like four questions in that.

Yeah. Well, I think what we should mainly talk about is just the difference between a macro profile that's higher carb and lower fat versus one that's higher fat, lower carb. I think would be probably the best place to start. Now, I can tell you my personal experience and experience with clients and I can also tell you what the literature says. So low carb diets tend to be easier to eat lower calories on.

Okay, anecdotally speaking, if a client is eating a high-fat low-carb, moderate protein diet and all other things being equal, calories are the same, it tends to be more satiating. It tends to not crave wanting to eat more food with a diet like that. Now, the drawback to it is the performance, athletic performance. A lower carb diet studies will support this, reduces power output and high intensity stamina. Now maybe okay for low intensity stamina. Some studies show that low carb high fat diets are fine for like long steady state fat

adapted. Yeah, exactly. But if you're like lifting weights or sprinting or playing sports, low carb diets are not ideal. Same thing for building muscle. Like you want to pack on muscle mass. Can you do it with a high fat low carb diet? You can, is it harder?

You better fucking believe it. Way easier for me to gain muscle when my carbs are higher and my fat is moderate. My muscles are fuller probably because I can train heavier and I'm stronger that it seems to work. Now knowing some of this stuff, this is more anecdote. I don't think there's a lot of science necessarily to support this, but anecdotally speaking for the average person, I like doing both. I like having days where my carbs are low, my fat is high, and I get some of those benefits,

and I like have days where my carbs are higher, and my fat is low. And sometimes I go through periods of each where I notice some benefits of one and detriment, and then I flip it around. And long term, that seems to be the best strategy that I've found when it comes to macros. I not only agree with that, that's where the direction I was going to go after you started there, is that I have a theory that I think somebody like our good friend Lane would probably debate me and try and argue because we don't have a lot of science to support this. But I believe that just like everything else in our body that seems to adapt to things, that why wouldn't our body adapt to the same macro profile and breakdown that you've been eating

months in and months out and years in and years out, and why would it not be advantageous to switch out of that? Like, to me, it makes total sense that everything else else the way our body adapts, that there's benefits to taking it out of whatever you were doing for consistent amount of time and switching it up. I think there's gotta be not only health benefits to that, which I think they're a little bit easier to argue that, but maybe even performance and long-term.

So this is where someone like Elaine or someone may come and try and debate like, oh, well, let's show me that in a six week study. Well, in a six week study, you could probably show a high carb diet is better than this diet, but over years over time or even longer than six weeks going months and months over time of the same foods,

the same type of macro breakdown over and over and over. You can't tell me that that person would not greatly benefit to completely flipping the macro profile on a tag. Because of what the body will now have to do to adjust to that. There's got to be some great. This is why keto got so popular. Everybody was eating high carb, high carb, high carb. They switched to keto, and then they noticed all these radical benefits,

because it was just dramatically different than what they were doing before, and there's other reasons, I'm sure they were avoiding some of the processed foods they're eating, whatnot. And all of a sudden they're like, oh my God, I have less appetite, I don't feel as bloated, I have no energy dips or whatever, and then they stay on that long enough,

and then they throw in some carbs, like, oh my God, I have more energy when I live with weights, I'm stronger, and it's like, okay, it's because you were on one for so long that when you switch, you get some of those. It seems like our culture's been doing that for us anyway. Right? We're low fat, now our keto, now everybody's trying to hop on

the vegan, like get us off meat. And it just seems like this, I don't know, like we all just kind of find benefits once we switch out of like the current thing we've been doing for too long. Well, and guys I guess I've been doing this for a really long time. I think I've had the opportunity to watch

all these trends happen. And I think that's exactly why I theorized that it just makes sense to me, the best thing probably to do is to spend a little time in a high carb type of diet for a while. Then spend a little time in a high fat low carb type of diet. Then spend some time in something that's moderate. Then play with a carb cycling type of,

I mean, I just, when I started coaching or clients, I used to do this real generic meal plan that was very basic that the computer used to spit out. And like I spent no time really Coaching this part over years I've seen all the different benefits of different types of diets for different people and recognize that You know, I could have two people that you would think would benefit the same from this type of diet But then completely are different and don't so what I love to do with all clients and I've been doing this now for

at least five plus years, maybe 10 now, where if once you hire me, what I'll do is I'm going to take you through all of them at one point. At one point, I want you to experience what's like to almost eat like a vegan. Like we'll go, you know, this moderate protein intake and we're going to do tons of vegetables and we'll live kind of like in a diet like that for a while. Then we'll do like a paleo-esque, and then we'll do ketogenic, and then we'll do carb cycling. And I really just want them,

and as a coach, what I'm doing is, I'm not saying, fall this diet, and then tell me if you like it or not, or let's see your results on the scale, I'm asking you, I'm probing. I'm like, let's talk about, what do you notice? Do you most your mood, your energy levels?

Do you like it? Is it sustainable for you? Do you know anything with your skin, your hair, your stool? How's your workout's been on it? And then as they're giving me that feedback, I'm not just leaving it there, I'm coaching like, oh, that's probably because we're now, we've increased this, and so you're noticing these things.

Well, if we go back to how humans evolved, humans, we are, we're quite unique animals in the sense that we can eat a lot of different things. We're very omnivore. There's cultures that eat lots and lots of meat, there's cultures that eat lots and lots of vegetables. And within those cultures, they eat seasonally, okay? Humans probably, I don't have to say probably,

I would bet all my money, that for sure, humans ate what was around them. That's the only thing that was available. During the seasons, right? So if it's the summer season, there's gonna be summer foods that'll be growing, they'll be probably more luck hunting and killing certain things as it gets colder, become more winter, you're probably eating less vegetables and less fruits.

You're probably eating more fish and fatty type animals. It's all the nutrients you get that are different, right? That'll benefit, like, say, in times where you're experiencing less sun, for instance, and the plants and the fish and things around you are more beneficial towards, you know, getting you certain vitamins and nutrients that you're deficient. That's right. So, so we evolved having somewhat of a seasonal diet. There were probably periods of time, long periods of time where we didn't have any food, then there were periods of time when we didn't have any carbs, then there were periods of time where, you know, we didn't have lots of meat. And this probably happened year over year. It was probably seasonal, you know, like, oh, here comes winter, you know,

look at old cultures, what do they do to prepare for winter? They kill animals, they store the meat in a way that keeps it from going bad. And they mostly meat and fatty fish, you know, if you go up into the Scandinavian countries, they have this culture around eating cod. It's one of the reasons why those cultures thrived during the winter when they got no sun whatsoever.

Cod is very high in vitamin D, for example. We watched that, they noticed with rickets in what was happening when they're so deficient, but the people that were eating this cod liver were not having that same thing happen. That's right. So we ate seasonally, so it only makes sense to kind of do that with your diet as well.

Eating the same thing all the time, saying macro profile all the time. I don't necessarily say, as long as it's healthy, I don't necessarily think it's bad, but I think it's probably better to throw in some diversity. We do know that the microbiome of your gut is far more diverse and up until now what we've noticed is just being healthier, although the science is still murky, when we have a balanced kind of diverse diet.

When you go, when someone eats the same stuff all the time, we notice that the diversity of their microbiome declines significantly. If you take a keto person who's been keto for a year, they're going to have a less diversity in their microbiome than somebody who eats a diverse balance type of diet. I'm still waiting for this continual glucose monitor to be able to use that with clients like trainers use it and it'd be accessible to like your average person just to see like how your body's responding chemically

on that level as well. Did I tell you guys it's, but that was one of the cool things about the misdiagnosis of Katrina. Oh, I was just gonna go there. Yeah, that's exactly what happened to her. Yeah. Cause she went low carb for so long, right?

She was under 100 grams every day, maybe closer to 50. Right. Every, every day, then they give her 100 gram sugar, you know, glucose drink, because they do what's, what is it, the diabetes test or whatever, while you're pregnant. So you go from having no sugar every day for a long time. She's probably doing this for a concentrated version.

Yeah, she's probably doing this for at least a year if not longer. Yeah. Then they give her 100 grams of glucose in one sitting. And then they test her blood sugar and they're like, oh, you're pre-diabetic. Well, no, it's because her body was so adapted to very low sugar, low carb, that you threw a bunch of her body just didn't react well to having that much sugar at all. And then we got a chance, they give us, you give us a glucose monitor.

And so she's taking her blood after every meal, about a half hour to an hour afterwards. I think it's an hours with the protocols. And then you check it and see where she's at. And when we're not getting a hundred grams of sugar from what the test is, and we're eating what she normally eats, which is chicken, rice, avocado,

like a typical meal of hers, fucking perfect. Yep. Fucking perfect. Yeah. Absolutely perfect. But we did get a chance to see some different things like how her body responds to different types of fruits and rice versus other quinoa, things like that. So it was fun to kind of do that.

We were having, because you're tracking you get a number, you know, oh, and this is ideal. They give you a range. It needs to fall somewhere between 130 and 150, you know, and so, you know, we're always trying to target right in the middle, but I would tell her, I'm like, you know, really pay attention to the differences in your meals, not just that you're scoring well and we're doing fine as we knew you were fine, but actually, since you're doing this, it's fun to kind of see what carbs affect you and differently. So that was really fun to do that.

And such value to that, I don't think we're far off from us being able to have these and everybody have access to it because to me, there's a lot of value in just knowing that. Just knowing that. Just having a profile where you can be like, okay, these are my preference in terms of a food list. And then here's how I can rotate them seasonally

or however you want to manage it, but it's like, this is my preference list, individually. It's all about, it's gonna be all about data. When we get to the point where we can collect enough data points and we have the computing power and algorithm that's accurate enough to predict how your body is going to respond to certain foods and then it's going to get really fucking cold. Then it will come recommendations, right?

How dope is that going to be? We're all soon here. I don't believe we're that far off to where you'll have an app where it'll say like this is what's I do. Ten years is my prediction. Adam, you plan your workout at noon. These are the best meals. Eat this an hour before.

And it's my, I just watched a documentary on Netflix about numbers and probability and how they use all this data to predict things and how accurate. And the bigger the number is, the more accurate it becomes and smaller the number is the less accurate. And so I was watching, and they were talking about how they're predicting weather and how it's getting more and more accurate

because they're able to collect, but more getting more and more accurate because they have more They're able to collect but more more data And they have super computers now and I was thinking like oh shit It's a matter of time before you have a sensor that you wear on your body It's gonna measure all these different things and it's gonna tell you what to eat It's gonna be like oh you're based off your stress levels your hormones your catacletal me and product whatever It's gonna tell you exactly what to eat. It's gonna tell you how you're gonna react and respond. It's gonna be crazy. So I think we all 100% agree on that.

And you're silly, I think if you try and argue that we are heading that direction, what I'm curious about is will that make a difference? Will people... Well, somebody's like, fuck it. Right, I don't care what you say. Because you're usually not, right? Right, well, I think like the trainer and me

and I think a lot of probably people listening to show are like Oh, of course that would be awesome. It would make a huge difference Well, you're not who I'm thinking about I'm thinking about the other 80% of the world that's not listening to the show right If there's a lot of fit down. It's a man. Well, how do you yeah? I or just don't just disregard it Don't give a fuck don't want to don't care Don't care. Don't doesn't matter to me that know, because how many people do you think when they go and they make that choice a talk about, thought that that was the better choice for their body?

Well, you know what the next level will be then, which would take much longer, would be something that has that sensor. That shocks them. That, it's that, it freezes your mouth shut. Oh fuck, no, that'll change your body chemistry to match what you're eating, rather than telling you what to eat.

Oh, God. So it knows how you can respond. You're about to eat a donut. Fuck, insulin, boom, boom, metformin'. You know, okay, cool. Kept everything where it's supposed to be. Oh, wow. Next question is from Rabri.

I'm a new trainer and I'm already employed at a gym that is chock full of leads, but I'm wondering if I should also develop my social media to advertise myself. How important do you think it is to build an online business to go alongside in-person training? Do you think it will lead to being a more successful trainer long term?

I just actually read an article and I said, I wish I remember who it was so I could share it and I know Jackie's probably going to hit me up and ask for it. Jackie, I don't have it. But this is kind of, we're seeing this transition right now of almost everybody, not everybody, a lot of people that are having a lot of success in the fitness space, 80% is becoming online and 20% is in person, and the old model was completely opposite of that. And we've watched that transition happen. So a lot of these successful gym owners

or in-person trainers, the ones that are most successful, 80% of their revenues are coming from online. So I think it's crucial. I think it's crucial to be very successful as a trainer, to actually build a social media or build a presence online or have some sort of a business

that generates revenue for you virtually that doesn't require your in-person time so you can scale. Well, there's been no different to me when I just branched off on my own and they're in-, there was like a, you had this book and it was like, basically you could advertise yourself

for somebody first coming into a golds. And so I did that, but then really spent the extra time back in the day when barely anybody had websites. So if you can believe it or not, like there was nobody in there that had a website. And so I was like, this is an opportunity for me to basically be different and show that, you know, I care more and then I'm more professional and that really paid off for me. I got a lot of leads because just for the fact that I had a website address that could go there that

could even read further about me see more examples of people that I've had as clients and their stories. And so I think that social media, that's an even easier route because now it's like, you don't have to spend all that money that I had to spend to build up and develop this website. This is just something that you need to consistently provide value from and gather leads organically through just what you're already doing with

your clients and training. No, look, even if you don't want to do any online training, even if you just do in personal training or in person, I should say personal training, you should definitely have a good social media presence. And it's funny, if we go back 15 years and a trainer asked me the question, Sal, should I have a business card? My answer will always be yes. Well, these days your social media page is your business card.

Nobody cares about business cards anymore. They're gonna, if they're gonna hear about you and look you up just to kind of see like, if they hear like, oh, Justin's a good trainer, you should check him out, be like, all right, let me look him up, what's his Instagram? That's the first place you're gonna look. So, a little snapshot.

Now, you don't need to have like a million followers or anything like that. If you don't plan on having an online business where you're selling and doing training online, who cares about your followers, but you should have some pages online, Facebook, Instagram, whatever, Instagram would be probably the preferable one,

in my opinion, that is a good representation of you. So someone can look you up on Instagram and see what kind of a trainer you are, the things that you promote, how you train your clients, where you train your clients, the hours you like to train, they should be able to look you up on social media and get all the information that they want

and also maybe get sold on the fact that you might be a trainer that they want to hire. If you don't have that today, you're only going to rely on word of mouth. And even then, your compromise because today word of mouth includes, again, like if I'm recommending to Adam, you know, a doctor or, you know, a store or anything, 100% Adam's going to try and find their social media page. He's not, he's going to hear me. He's going to be like, oh, South said this is really cool.

Let me look him up. Oh, what do you mean? They don't have an Instagram. That's like minus 10 find their social media page. He's not, he's gonna hear me, he's gonna, oh, South said this is really cool, let me look him up. Oh, what do you mean, they don't have an Instagram? That's like minus 10 points right there. It's gonna take business away from you. Well, then you're talking just from a lead generation standpoint, too, I'll tell you as far as being a better quality service. So even if you are not gonna do the online presence, like I was talking about to make money virtually,

and you're just gonna do like with sourcing to compliment your business that you do in person. I mean, talk about what a great way to enhance all of your client experience that you have by providing something on your social media pages, whichever platform you're utilizing, that let's say I train 30 in-person clients and I have a pretty good business,

right? But I'm not sure if I want to start Instagram because I'm already making six figures as a trainer in person and it's like, ah, it's just more time for me. It's like, yeah, but man, I could do a post that, because when you, and here's a thing about me, if you're a new trainer, you'll, real soon here, you'll start to notice that you get a lot of similar questions.

Like you get a lot of the same, you're gonna answer the same question all the time. Like why not instead of just answering it to that one person, do a post about it on your social media page and provide it to the world to see. So the one, they've realized how knowledgeable you are about a topic. Two, you get to answer the question of the client who asked you the question anyways, and then there's a really good chance that one of your other 30 clients had the same fucking question,

and they now, because they already follow you on Instagram or Facebook or YouTube or whatever, now get that answer, too. Man, and what's great about that becomes compounding. And then it also starts to speed up your ability to service your people. So you say you're a new trainer now, right? You like you are. Give it two years that you've been building this page. It's like, so we're able to scale like we right now. And part of the

success of that is we have a customer service department that doesn't need to be a trainer for 20 years plus like we are. They all they need to know is where to find that on our YouTube channel, our Instagram, our blogs, or our white papers, our free guides that we've given out. And so all she has to do is she gets this really technical question, it's like, oh shit, well the boys have answered that before and just click, copy, paste, and send.

Now imagine that being you with your own business, you've been slowly building up your Instagram or slowly building your YouTube up of giving good free information, good free information. Now these same questions start recirculating, you're like, oh, I did a great YouTube video on that, or oh, I did a great post last year on that. Let me just copy, paste, and send that to that client

and let them read it. Right, it's funny because yesterday, I was talking to Jessica's friend, she's trying to get pregnant and talk about fertility type stuff. And so I texted her friend and I gave her some advice. It's exact same advice that Jessica had given her, but because she'd heard it from someone else or through a different means, it clicked and now she's doing it.

This will work for you as well as a trainer. You may communicate to your client a million and one different, you know, times on why they should avoid, let's say, heavily processed foods, but then maybe you make a post about it, and it's a long post and it's a well-written post and they read that post. Then it might actually click, believe it or not, this actually works.

I oftentimes got clients to understand what I was talking about through using different means to communicate with them. Sometimes I communicate with them verbally, and if it's just not working, then I maybe send them an article, and then I'd write something, and then they'd read it, and then it would click.

So your social media page, like Adam's saying, can provide tremendous value to your clients. You already work with you, already hear you, now they go on your Instagram, they see you did a post about deadlifts, and you write about something, and then it clicks, and they go, oh, you know what, that a post about deadlifts and you write about something and then it clicks and they go, oh, you know what, that's what he's always telling me

now it makes sense. So I'm gonna start doing this exercise. And it naturally opens the door for the possibility of you maybe down the road wanting to build a virtual business, right? So it's your real estate. Right, maybe right now you don't have any plans to online coach, you've got a successful in person business

or you don't really desire it and maybe you don't even like Instagram. So don't use any plans to online coach. You've got a successful in-person business or you don't really desire it. And maybe you don't even like Instagram. So don't use it like that. Don't use it to be scrolling on butts and talking to people back and forth. Use it to provide information and put content on there like you're talking about so I'll roll in the butt.

Yeah, that's a new turn. I'll take scroll in the butt. Hey, what are you doing over there? I know you motherfuckers are doing that. Yeah, I'm scrolling on butt. Call out. Look, if you go to mind there? I know you motherfuckers are doing that. Yeah, I'm scrolling on books. Call out. Look, if you go to MindPumpFree.com, you can download our guides.

They're all absolutely free. You gotta go check them out. They're very, very useful. Also, you can find us all on Instagram. You can find Justin at MindPump Justin. You can find me at MindPump Sal and you can find Big Daddy at him. At MindPump At him.

Hey, Big Daddy. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, And my pump out of me, big daddy. performance and maps the static. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price.

The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump. And by introducing Mind Pump to your friends and family. We thank you for your support. And until next time, this is Mind Pump.