Mind Pump: Raw Fitness Truth - 1116: The Relationship Between Strength & Endurance, the Best Exercises to Build Serratus Muscles, Flavored Sparkling Water vs. Diet Soda for Health & MORE

Episode Date: September 11, 2019

In this episode of Quah, sponsored by Organifi (organifi.com/mindpump, code "mindpump" for 20% off), Sal, Adam & Justin answer Pump Head questions about  the relationship between strength and endurance, go-to exercises for working the serratus, whether drinking “naturally flavored” seltzer water or sparkling water is any better than drinking diet soda, and  the importance of having hobbies that aren’t fitness or health-related and where to start if you don’t have any. Why if you don’t have the right QUALITY, it’s just red light on your skin. The health benefits of companies like Joovv and red light therapy. (7:11) The importance of looking at things through the RIGHT lens. (13:30) Mind Pump Weekend Update: Adam celebrates his 20-year high school reunion. (16:40) Justin’s sweeping rodent issue continues... (30:33) Sal and Jessica visit San Francisco. (32:32) The wide-ranging effects of cannabinoids and how supplementing with full-spectrum hemp products like NED can provide important health benefits. (34:30) Mexico’s proposed new drug laws: Why the drug war will fail. (40:24) #Quah question #1 – What is the relationship between strength and endurance? Are they inversely related? Would it be possible to train both? (45:41) #Quah question #2 – What are your go-to exercises for working the serratus? (52:30) #Quah question #3 – Is drinking “naturally flavored” seltzer water or sparkling water any better than drinking diet soda? (59:04) #Quah question #4 – What is the importance of having hobbies that aren’t fitness or health-related and where to start if you don’t have any? (1:02:45) Related Links/Products Mentioned September Promotion: MAPS Starter ½ off!! **Code “STARTER50” at checkout** A Controlled Trial to Determine the Efficacy of Red and Near-Infrared Light Treatment in Patient Satisfaction, Reduction of Fine Lines, Wrinkles, Skin Roughness, and Intradermal Collagen Density Increase Visit Joovv for an exclusive offer for Mind Pump listeners! Diagnosis | Netflix Official Site TouchTunes | Home New York plans to deal with its rat problem by drowning them in booze Endocannabinoid Performance Through Retrograde Signaling Visit NED for an exclusive offer for Mind Pump listeners! Mexico’s President Proposes Drug Decriminalization With Legal Supply Via Prescription NRA is suing after San Francisco labels it a terror group Encyclopedia of modern bodybuilding - Book by Arnold Schwarzenegger 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, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND We also do some current events and we talk about ourselves quite a bit. The first 42 minutes was the introductory portion of this episode. I opened up by talking about a controlled study on red light therapy on skin. More studies are showing that red light therapy reduces the appearance of fine lines, wrinkles, and increases collagen production in the skin. It actually works. Now, one of our partners are the makers of the best red light therapy you can get for your home. It's juvj0ovv.com.4th-minepump. And if you go on there and use that link, you'll get a free Maps Prime program with the purchase of $500 and we'll hook you up with free shipping. with the purchase of $500 or more, and we'll hook you up with free shipping.

Then we talked about the show Diagnosis on Netflix. This show is compelling. Gotta check it out. Yeah, I'm glad you got into it. Adam talked all about his weekend at his high school. He does a 20 year reunion. Woo! A lot of pissed off girls.

Stop. He's such a heartbreaker. Then he talked about how he was annoying people at the bar with touch tunes. I guess he could change the music in the bar. Justin gave us another rat update. It's real, you guys. His cat is lazy.

I talked about my ultrasound. That's where I get the results of my ultrasound. So we do the gender reveal. You're having a stomach. No, no, no, that's not how it works. I talked about a study on cannabinoids and retrograde signaling. Now cannabinoids seem to have these far reaching effects in the whole body. That's what the anecdotes keep saying.

People are talking about pain, anxiety, digestive issues, like how can that be possible? I explained a little bit of how cannabinoids work and why if you do use cannabinoids you probably want to utilize a full spectrum of them. Now our partners Ned makes full spectrum cannabinoid oil from hemp. So it's totally legal and it's got all the cannabinoids except for THC. There's a tiny tiny bit of THC but it's perfectly legal. Most of it is CBD and the other cannabinoids. If you go to helloned.com, Forsage Mind Pump, you'll get 15% off your first purchase. And then we talked about how Mexico is trying to decriminalize all drugs and convince America to do the same.

Kind of crazy. Like you still, Mexico. Then we got the fitness question portion of this episode. The first question, what is the relationship between strength and endurance? How are they related? In other words, if you improve your endurance, do you get stronger or to strength go down and vice versa?

Next question, what are some exercises for working the serratus muscle? The serratus muscle kind of looks like abs that run along the side of your body, but up near your armpit. If you're lean, you can see them. They help stabilize your shoulder blade, so we talk about exercises for that muscle. The next question is drinking naturally flavored celtzer water, the calorie-free ones.

Is that better or worse than just drinking a diet soda? And the final question, is it important to have hobbies that are not fitness or health related? Also, this month, maps starter our fitness program that was designed for people getting started in a resistance training program. So if you're listening right now and you're thinking about starting lifting weights,

you wanna reap the benefits of weights, you wanna build muscle, burn body fat, you wanna speed up your metabolism, but you haven't worked out what weights before, or it's been a long time. Map starter is the program to get started with. That's where you want to get going. And it utilizes dumbbells and physio balls, and that's it. So you can do the whole workout at home with very, very minimal equipment. It's also suitable for trainers to use on beginner clients. And it's a great gift. If you have a parent or you have a child that's getting started with the resistance training or a friend who all they do is cardio and you want them to start lifting some

weight so they can strengthen their body and speed up from the tab. That's MAP starter. Well, that program is half off. It's 50% off. Here's what you do go to maps starter.com that's MAPS STAR TER.com and use the code starter 50 that's STAR TER 5 zero no space for the discount T-shirt And it's t-shirt time. Oh shit. No, you know it's my my favorite time of the week. Oh yeah. Oh yeah. All right, we have Seven winners this week. We have three for iTunes and four for Facebook. Hmm for iTunes We have an unhappy customer 2120. Oh, mapy maps eight Joey setup and for Facebook

We have Melanie Lynn Stacy Miller Lee For Facebook, we have Melanie Lynn, Stacey Miller, Lee, Shaughnessy, and Johann Gossman. All of you are winners. So to get your t-shirt, send an email to iTunes at MindPumpMedia.com, include the name I just read, and as well as your shirt size and your shipping address, and we'll get that shirt right out to you.

Thanks everybody. Johann! You're never dark enough when you're on stage. Yeah, no, totally. No, I remember the first time I saw my buddy. You did tan enough? No, my buddy is, I mean, he's a white dude, but he got, you know, did the paint on tan and stuff beforehand. Yeah.

And I saw him and I was like, I was like, bro. Like, who are you? Yeah, I was like, you went too far. That's way too dark. He's like, he's like the color of like the walls here. How's it even happening? I just turned, bro. Who are you? Yeah, I was like, you went too far. That's way too dark. He's like the color of like the walls here. How's it even happening? I just turned straight orange. Yeah, well no dude.

And when he went on stage, it wasn't dark enough. No, it wasn't. So I did this to my very first client, okay? The very first client that I ever had to coach, I actually, for bikini competition, first one ever did, this was forever ago. And you know, I've never coached a client and on a show before I'm learning all of this

way before I ever got into any of this. So, like, I'm learning with her through the whole process. And we get to the like the tanning thing. And everything I'm reading is like, you know, oh, you wanna make sure you do at least two to three coats. And so I had to go to the tanning salon do two to three coats before.

And we get there and I'm looking, I'm like, man, she's so dark. She gets on stage, bro, and she look ghost white. Yeah. God, I was like, I was so embarrassed. I was like, oh, fuck, I sent my client up there. She was a tan. The lights do, the way that those lights are set up, they just wash you out.

Yeah. What's hard? Remember what Adam looked like when we went to that one show? Oh, no, I know. It's just weird to me that you really have to get that dark. It's because you go up there and the lights are shining right on you. And it makes you look whiter, way whiter.

Way, way. I mean, that's why it looks so ridiculous when you see them off the stage. I know. You think to yourself, they paint it on. They actually paint coats of... It's almost like offensive to me. Yeah, it's too much. It's too much. orange paint all over their body. It's ridiculous. You're doing oh, so I wanted to

Talking about skin and stuff. I wanted to talk about a study that was done on is this the one I sent you Yeah, this is the one that you sent me that you want to meet a read Adam remember the title of it Course not bro, so I get it right over you But of course not, bro, as soon as I get him, I still run over you. Someone sends me information. This one's sciencey. I go like this. I see how long I have to read. You go 15 minutes.

Fuck this. Sit over. Yo, so I'll check this out. Make sure this is cool. Talk about cliff notes. No, this is a good one. It was the study was talking about how red light treatments affect the reduction of fine lines, wrinkles, skin roughness,

and intradermal collagen density. So the actual collagen production underneath or inside the skin, and they found that it works very well. This is another study that shows that it works very well. So it says that they... Well, isn't this originally, you know, red light therapy was popular first in like the, you know, dermatology and stuff like that. And when you go like to some like salons, like the nail salons and places that they had these little red lights, that's the first time I'd ever seen them was like

a decade ago. Yes, because because they weren't really commercial, they were available, but but they were super, super expensive. And the ones that you got back then that you could get for your house were just cheap knockoffs. And that's the thing. Like when we first partnered with Juve, they were very careful to explain that to us like, no, no, no, like you have to have the right quality. Otherwise, it's just a red light shining on your skin and it's not going to do nearly what it's supposed to do. So what this study says is that A, it definitely demonstrated efficacy. I don't know, I couldn't pronounce that for a second. So definitely work.

People who used it noticed the reduction in wrinkles and fine lines, which is crazy because my whole life I always thought there was nothing you could do about that, but apparently this actually works. And then the second thing that they said was that it did increase collagen production compared to controls. So trip off that. Like if you get the deep penetrating red light to some joints that maybe surface joints,

like joints that are super deep in the body, maybe like elbows, knees, fingers, that kind of stuff, improving collagen production, theoretically could improve the speed of the healing process. And then no physical therapists use red light for that process. So I have some theories on this and I'm curious to what you think. Like I think part of the reason,

well one of the reasons why I even think we partnered with them is this, do you think that why we're seeing so much come out about red light therapy today in comparison to 10, 20 years ago or whatever, is it, you think it is because the lack of sun that most people are starting to get because we're so indoors, a lot of these computer type jobs and we're doing so many things under this artificial light. Yeah, no. So you do get some of this spectrum from the sun, but when you shine a red light, you know, one that's made specifically for this, you're getting a level and a concentration

that you wouldn't normally get from the sun. Oh, not even from the sun. No, and what did we know that? No, it's like hacking. Now the studies have been around for a long time. This actually has been studied for, you can find studies that are five decades old, four decades old on photo-bio-modulation

in red light therapy. So it's been around for a long time. And what it does is it gets the cells of your skin and the deeper layers to produce more energy, produce more ATP. So theoretically, you could probably use it too much and tire your cells out. So I don't know if, I don't think it's a good idea

to like be under red light all the time. I definitely don't think that's a good idea to like be under red light all the time. I definitely don't think that's a good idea. But I think like semi-regular to use three four days a week is ideal. It's going to give you that. It's going to stimulate that energy production. But it is one of those things that if you stop using it, then the benefits are gone. Well, that's awesome. You know, I mean, you have to keep using it.

Yeah, like learning all this about the collagen, like in terms of it being more of a beauty product and people really taking that in more to address because you see all these crazy products that are coming out now to address wrinkles and everything with Botox, but also I've seen ones that have facial massagers and all these kinds of different things to try and address the anti-aging sort of,

you know, like everybody's on the hustle to create something for that. Yeah, no, the most effective things you can do for your skin, and this is just so silly I have to say this because it sounds so basic and simple, but it makes a huge difference, and if you're listening right now, test it out on yourself, be well hydrated. That's the best thing you could possibly do for your skin. I can't tell you how many times I've had clients where I just have them drink more water

and it like night and day. Happens to my girlfriend Jessica all the time. She has a tendency to forget to drink and then I'll remind her and I can literally see her skin change by the hour. You could see it start to, because it's becoming hydrated. So that's number one, number two, get better sleep.

You're not the same with joint pain, so I found that. Yep, yep, absolutely. And hydrated is done wonders for me. Absolutely. So get good sleep, get good hydration, good diet, be healthy, all that kind of stuff. But then if you want to do something in addition to that, red light therapy is the most backed by study.

There's nothing else that's more backed than that when it comes to reducing fine lines and wrinkles. It blew my mind that I mean, I've been going to the dermatologist for, I don't know how many years now, probably eight years or so. And the never discussed diet, never discussed hydration, never discussed vitamin D, never discussed the red light therapy. None of those things.

And all those things are the things that I think made the greatest impact on my psoriasis. When I look at like, because they promote the steroid creams, like crazy, like that's their result. And they work, you know, saying you put a cream on there, like it definitely will reduce it. Well, it's because they're looking at things through a particular filter and a lens, and they're filter, I mean, when you're a hammer, everything looks like a nail, right? We've heard that before. And they're trained quite extensively

on what kind of medical interventions they can prescribe you to help you with your problem. So if you go in there and you have a skin issue, they don't really have a whole lot of training on nutrition. They don't have a whole lot of training on lifestyle. They're privy to it, but not a whole lot. They know what medications will work best for you. And that's just the filter that they see through.

And it's crazy. I was watching that show that series on Netflix diagnosis, which you watch it, yeah. I watched a couple of years ago. I love it. I love that show. Oh, so I play this game, right? We'll turn it on.

And then within the first 15 minutes, I guess what I think they have. You want to know it's crazy? I'm like fucking a hundred percent right now. A hundred percent? I'm a hundred percent right now. Now I don't know what the- You called Gulf or syndrome? So no, no, no, no. What I mean is I'm a hundred percent with guessing with what the top doctors will guess. But no, I'm not a- Yeah, I'm- It's a guess, right?

Yeah. You know, it was interesting, one of the symptoms too, and I was trying to describe them like, that sounds a lot like Rado Myosus. Oh, with the late, the girl. The girl that I had a contraction. That one actually, I actually guessed on the dot. As I saw it, I guessed, I thought,

oh, she has a metabolic disorder. Her muscles were breaking down. Right. And then they were wasting. And then I said, no, it's not the glucose one, it's got to be the fatty acid one, because she can still walk, and then it kicks in. But anyway, said, no, it's not the glucose one. It's got to be the fatty acid one cause she can still walk and then it kicks in. But anyway, yeah.

But anyway, I'm watching that one, the guy with the goal force syndrome. So this guy's got these crazy symptoms that seem mysterious for 10 years doctors trying to figure it out. But it's because they're looking at it through a particular lens. Yeah. They're not looking at it through,

oh, you went to goal four and one third of everybody that went to goal four has these series of symptoms. One third. Yeah. It was just an incredible statistic. Yeah. Anyway, so when they look at things through that lens, it's tough.

Like if somebody comes to me and says, Hey, my back hurts, the lens that I look through it is, is movement, exercise, mobility, do you have good recruitment patterns? I cannot diagnose a slip disc or a fracture, aside from the fact that, oh, you're really painful, you brought me, oh, I have something wrong. That's not my expertise, you know what I'm saying?

So, say, well, that's, I mean, and you watch it with Jessica, because I watch it with Courtney, it's cool, because she has a medical background. And so, she's thinking already of how, you know, they would treat or like test for certain conditions that I wouldn't have thought of versus, I look at it more from a musculoskeletal kind of perspective

and also like the nervous system and nutrition. Which more holistic. Yeah, more holistic. So it's kind of fun that way because you are kind of like trying to guess with all the rest of the doctors and the different patients. All right, I'm so low-watched.

Yeah, it's on Netflix. Yeah, it's very emotional. It is though, yeah, it does tear it. Well, because you see these people with these terrible, the second one I skipped, with the kid, I can't watch that. Yeah, no, those ones, oh, yeah, I can't watch a little kid be sick and no one can help them.

It just doesn't matter much. But it's hard because you're watching this and these poor people who have whatever ailment they have. Like the first episode was about this young girl who all of a sudden started developing the severe muscle pain, just severe, kicked in, she couldn't fucking move, and then right afterwards her urine would turn like Coca-Cola color, her CK levels would go through the roof.

So obviously her muscles were breaking down and they can't figure out what the fuck's going on. And it's tough to watch because you got this young girl, she's got all this promise and no one can figure out what the hell's going on. She can't figure out what the, you know, and then they come up with a solution, it's pretty good.

But anyway, very, very compelling series. Anyway, I wanna know about you guys a weekend. What did you guys do this weekend? 20 year, bro. Oh yeah, 20 years. Yeah, yours is much more exciting. Oh shit, that's right. I did. I did.

You had a 20 year reunion. Hey, well, what, you know, what was that like? Let's see, you know, I could talk a whole episode on this thing. So I'll probably just share the, you want to hear the crazy stuff too, like the fucking... When you got there, dude, like, I want to know, like, what you saw or cried away. So I'll tell you this, I was telling Rachel

this this morning that I was very, very impressed with our girls in our class. So, and I listed all their names off that, and this is all part of like our tighter click. There was probably 25 or so from like my real tight niche click of people that were there, maybe maybe 30 that were there. And there was seven of the girls that were like the ones we were like, I dated three of them, my best friend dated one, like we all were really, really close. All of these girls are married and have at least two to four kids,

and they looked amazing. Oh, cool. Yeah. They looked better than they looked in high school, man. Like I was like, for 20 years later. And that's not what I thought I was going to walk into. I thought for sure. That's not typical. No. The guys look like shit. Yeah. All the guys look like shit. There was like, there was, there was not actually not a single guy who I could say looked better today than he looked, you know, 20 years ago. The, the women actually did looked really good. And then of course, there was always their suggestion of, there was a few girls that I remember being just absolutely amazing. Everybody was chasing them in high school and they just definitely didn't look that way 20 years later.

But the group, the core group that I hung out with was, no, they were amazing. I was so surprised that the guys, quite a few of them mess. Another thing though that I thought was amazing, was a lot of people, I come from a very small town. So, you know, it's kind of common, part of why I wanted to get out and why I live in the Bay Area and the city was, you know, it's kind of common that

some people get stuck in that small town, you know, you end up working at the local mechanic shop Or you and you just you kind of get and then you have your kids there and they go to the school there and I was not Interesting and to somebody who likes that like to each their own You know, I'm saying if that's what you desire to do like I wanted to get out and do more and be more and everything So, you know, I kind of thought I'd come back and there'd be a lot of that like a lot of like Small town feel and working at the local gas station or whatever like that. But man, a lot of these guys that, you know, we're at a high school that you didn't think

we're doing much with their life. They got into some basic construction or roofing or concrete or landscaping type of job. You know, 20 years later, they had taken all that time and they had built something themselves and we're very successful entrepreneurs Oh, so a lot of very successful guys that That were I wouldn't have guessed to be that successful when I first Graduated and kind of we're hearing about what everybody was doing as we left one on our way. So that was really crazy We've had we've had two people die in our class. Oh, wow.

Yeah. Driving accidents? No, no. One was a box we both were drug overdose type things. Oh, that's terrible. Yeah. And then one of the girls, I was like, our table, this is the kind of crazy story that I wasn't sure I was going to share it out, but fuck it.

I was at the table and I'm like, hey, where's Nicky at? And so I was like, what, you didn't hear? She's in prison. Like, prison. Yeah, no, what, you didn't hear? She's in prison. Like prison. Yeah, no, she's not doing jail time. She's in prison. Wow. Yeah, and this was like this little petite cheerleader girl.

Okay. And I'm like, prison. What the fuck, she doing in prison? And she, so check this out, you know, what's that call where the, is it SIDS? SIDS were the baby. Oh, right, right. So, it's set in infant death syndrome.

Yeah, right. So that's originally what it got kind of. Oh, right, right. So it's that an infant death syndrome. Yeah, right. So that's originally what it got kind of... Oh, you're gonna piss me off right now. Yeah, so she fell asleep, rolled over on the baby. Oh, this is fun. And gets worse when they, and why she's in prison, is because when they tested the baby's bloodstream, it had methamphetamines in it.

So she had been doing meth and was breastfeeding her kid and then passed out and rolled over and said, wow. Right? I was just, that's dark. Hell of dark. That's terrible. Right?

Crazy. That was crazy. What else happened at that? I mean, you know, there was, I didn't bring Katrina. I bought her a ticket, even though she didn't know I bought her a ticket. I bought her a ticket, even though she didn't know I bought her a ticket. I bought her a ticket in case like she was like, how come I don't get to come or she wanted to come?

Then I would be like, you can come, I got you a ticket, like that was the deal, but I really didn't want her to come. And I didn't want her to come because, you know, a lot of this, I don't, there's a core group of people, probably about five or so that I went to high school with, that I still am really close to

and I still talk to them on a really Paces not who I wanted to see more than anybody else and then everybody else I was curious about seeing but then you never know dude like who Evolved from being the drama high school and sure shit. There's always that one or two that They're exactly the same as they fucking were It would have been just been a pair of pain in the ass. Yeah, yeah. And especially when I know that they're part of our group, you know, so they're gonna be around. So yeah, Adam.

Oh, yeah, and drunk and I mean, spillin' all over people and just being obnoxious and I just didn't even want to subject Katrina to some potential of that. And it's weird at like maybe, and I'm apologizing to any ex-girlfriends that potentially listened to this show. I'm probably, it was probably more of an asshole. I think where I would put the fuck you just.

You know, I probably would put them in that situation. I would probably put them in that situation. This is how I would do shit. This is a sharing what an asshole I probably was. I would probably put them in this situation as like a test. Like, if you're a cool chick, you'll figure this out. You'll say, like, that's what I would do in the past. I'm totally different with Katrina.

Katrina, I'm very protective of you. She's won you over. It's already done. Yeah, exactly. There's like the old me would have like, yeah, let's bring the new chick. Let's see how she handles this situation. You know, she's bad, she's gonna be able to handle this.

Where it's funny, Katrina probably would handle herself just fine. She would be fine. But I'm so protective that I wouldn't even want her to have a bad night or go through any of that potentially that I'm like, nah, it's cool, you should stay home. Wow, crazy. Yeah, I don't go to mine, I don't care. You know, so what, I mean, what were you guys just like, had music and everybody's dancing

like just chatting, like what was the fun? Yeah, so they held it at the country club. It was like 90s music playing. Yeah, they totally played. They had a live band. Cency music factory. They had a live band who played all the cover songs from shit that was during our era.

Yeah, so that was kind of, that was always kind of playing the back. Although I never really paid attention to music, you were constantly mingling and talking to people. Yeah, yeah. But you know, it's funny. It, like real quick, and I was telling, so I met up with a couple of my really tight friends

before that I wanted to have lunch with and hang out with before, and I was like, you know what, I'm most worried about going, is running into people that I should know and like, just a blank, like, not knowing your name. Because I, I try to think of like, people in my class that I have like, kind of memories up, and I'm like, I don't remember their name

or any of this shit like that, so I was kind of worried about that, but it tripped me out. Soon as I got there, and I may probably because of this, like so we used to have a courtyard, that was massive, where most all during breaks and stuff, everybody hung out, and in that courtyard, everybody migrates to their clicks.

You know, and they, the fucking layout was like the same. No way. Yeah, the place is not the same, but the way people just kind of went to their areas of like their clicks, and everybody kind of, you show up, you get your name tag. And then because of that,

I could start to make associations. I'd be like, oh, that's so and so, because I could see they're hanging out with someone else and then I'm picturing them standing next to each other. It was, that was a trick. Now, was anybody familiar with what you were doing? Was anybody following the show? I was nobody.

Nobody. Nobody knew it. Not until I got out to the bars, which was funny. So at the reunion, which is actually really nice for me. Like I, I didn't want to go there and talk about me. I mean, if people ask me what I'm doing for work, like if you didn't know I pretty much downplayed Just like, I'm still in fitness because everyone knew I wanted to fit. I've been in fitness since I was 20 Sure, so I'm just like, I'm still in the fitness thing and they're like, oh, you're still personal training

I'm like, well, kind of not really I kind of like talk about personal training. I have this podcast thing that I do and a media thing like So I just kind of downplayed most of it and wanted to actually learn and talk to other people more than anything else Later on when we got to the bars, we went to the bars later on. People recognized me that we're actually not in my class, that were other classes, that were like fans and came up. And then that's actually when it got kind of awkward and weird because then they were like, oh my poop at him and then they were walking around because they knew who I was. Because slavery.

Yeah, they started. And then I felt weird. It is awkward. It's awkward too when you're around people that have known you since you were a kid because then it feels like, I'm not trying to be that cool guy at all like that. So that was a little bit weird, but speaking of the bars, so this,

any inappropriate hookups? Not that I was always my favorite. Not that I was watching people like, not that I know of, but there was a chick there that was there with her husband of like nine years, and she was one of the ones that got really wasted and sloppy, and she's like talking shit about him and he's like 50 feet away, because she's like hella drunk.

Oh, I've been trying to get rid of him for years. Oh, yeah, yeah, yeah. And I'm like, oh, yeah, she's like totally throwing herself at all the guys and stuff. Yeah, yeah, so that was a little weird. It's gonna be a long car ride home. Yeah, so that was kind of funny. But listen, so at the bar, there's this thing

I wanna look up the company, so I don't forget the name of it. I believe it's a day way to say, Doug Touchtunes? Yeah, Touchtunes. Okay, have you guys seen these? What? No.

Probably haven't, because none of us are in the bar seeing anymore. Rachel, have you seen Touchtunes? Okay, so check this out. This is so brilliant that I haven't had a chance to do this yet, but I'm going to do it today as research and see if they are publicly traded or not. So it's a jukebox, but it's like, I mean, it's the new modern jukebox. It's this almost, I know, I would say it's probably actually the exact size of our TV. So it's about that big. It's on the wall, and it's just like big, it's on the wall,

and it's just like basically a virtual jukebox. You know, you can go over and you can swipe at it and the song that's playing is coming up. Nothing special, and it's playing the music like it was but what's sick about it is it connects to an app. And so I download this app, and any bar that has these, what you do is in their smart

because it's not, I bought tokens, which by the way, I have no idea how much I spent I'll have to go back and look later on But I bought like 54 tokens and then the I can be in the bar anywhere and I can change the jukebox through my phone Yeah, oh not even the brilliant part yet, okay? That's cool, right? So it's that's again, it's just convenient nice simple.'s easy. The brilliant piece is I can pay for extra tokens to jump anybody else's song. Yeah. So let's say you're like an asshole like me. Oh, it's gonna piss some people off.

And you want to control the bar all night long. And you don't give a fuck about spending an extra 50 or 100 bucks for the night. You come in and I just like put all my lists and pay all the extra money, so I'm hopping everybody's song and I control the jukebox. Bro, that would be the funnest thing to do to go into a bar and fuck with it.

Bro, put on some metal and some fun. I went into a country bar and I started playing Travis Scott. I fucking switched it right up just to be that guy. And no one knows who's controlling it, but I'm paying extra money to have control of it. I was like, this is fucking brilliant. Yeah. Whoever thought it. And you have people battling is fucking brilliant. Who ever thought of it. Then you have people battling.

Why does Paul have dookie coming up? Yes. Isn't that great? I love that idea. I know. I want to go to a bar just to fuck with people. So I wouldn't even know. And I think I have a Rick Roll, everybody. Yeah.

I don't give you up. Every song. Every song. It's been doing a bunch. Yeah. Yeah. And on a popular night like that when there's lots of people in there that are all trying to control it You can kind of keep popping their songs by doing that and then it just whoever doesn't pay extra to do that

It just see that makes me that makes me think that it won't work out because I wonder if there's gonna be a lot of Assles that every bar and was like this fucking song Oh, you know in the park, you know the bar owners and be like yeah, we're gonna turn the show He's clearing out. Yeah, yeah, you know, in the park, you know, the bar owners would be like, yeah, we're gonna turn the show Everybody's keep clearing out. Yeah, yeah, you know, cuz he's the one willing to spend the money I don't know. I don't know. But I thought it was I thought it was absolutely brilliant. So you control the music all night Uh-huh, and we went to kind of we went to two bars and they both had this thing there So I went and we get to the next bar. I haven't been to a bar. It must be doing well. Yeah, exactly Yeah, I've been out. I didn't even know this existed and was obviously none of us

are late. I'm hopping today anymore. So, but I do. So you stayed out late, dude, till three in the morning. What? Like a champion. What are you doing? Hung, you're just like, I don't sleep anyway, right?

It's exactly. Yeah, fun. You got more sleep. Yeah, yeah. Hung over. Oh, my God. Did you do the charcoal? Oh, no.

I didn't have any. You didn't bring your stuff. I can't drink without you. Yeah, you gotta bring that. That was the moral of the steak was, I cannot go that hard without sal anymore. Like, cause I'm the brakes. You are. You're the gas.

You gotta have both for the car to go properly. And I didn't think I, I didn't realize I was, I was talking to Trina. I'm a Trina signal. I don't know. I don't know. No, you're the nitro. Just want to control.

You're the fucking nitrous. Yeah, cool. Yeah, don't add the Justin. It's bad, don't you? I don't know. I don't know. No, you're the nitro. Just want to control. You're the fucking nitrous. Oh, cool. Yeah, don't add the Justin. It's bad. Be careful. We're flying off the fucking. Yeah, I mean, blow up. You and I together would be all bad, Justin.

Yeah, we needed to sell the ring. Make sure you guys stay alive. I mean, you would blow. Not trying to be an e-holywood story. Yeah, right. True, holywood story. I had a really good time, though. You know, it was, I didn't go to any of the other reunions I think the five-year 10 years kind of like whatever

But it was cool because and this is why because 20 years later man a lot of people have changed and a lot of people have done some really cool things And it was neat to and I for sure linked back with some people that I'm like oh shit I'm gonna make sure that I stay in touch with him and stuff like he's doing some cool business moves that you know We might cross pass somehow one day. Like, so that was cool. And for the most part, everybody was really cool and chill, I thought it was a cool thing. Justin, you have any rat updates for us?

Yeah, I was actually reading more about like this problem in New York and this has been an ongoing thing that's like, they're starting to put out more, so it's like 38 they're starting to put out more, it's like 38% higher amounts of rats now that they're dealing with, and they've tried so many different methods to get rid of them.

It's like creating this crazy business opportunity for like exterminators to come in and pitch ideas to the city, and they give them like these million dollar contracts, like a six million dollar contract for the year to like try and solve this problem. So they've tried everything from like, we're like the main problem of when they get into the trash, people's trash. So they tried to basically like get the type of trash bags that are lined with some kind

of mint so that that repelt, it's like, they don't like to eat through it. So that kind of worked, didn't really work. I guess the latest one now is like this vat of like some kind of vinegar that they're putting like these traps of like vinegar out and they're just hoping that that will kind of take hold and they'll be able to reduce the numbers. But the numbers are getting crazier and crazier

and it's like, I think it's like 4.4% across nationwide. Like pest control's gone up like crazy. So there's this like, this sweeping rodent problem. That's a good thing. Wait, this is a good thing to note for investments. Yeah, this is good for Casey too. Yeah, that's right. He has like company works with me.

Yeah, no, that's what their number one client is pest control people. Oh, yeah. And I mean while I'm trying to solve this with a stupid cat that just hides all day. The cat doesn't do anything? No. He hides in his little home and he's just scared. And I'm like, oh my God, you're worthless.

How you gonna make him get mean? I don't know. I don't know. I'm like, I might have to, you got like an 80D train him or something. Just walk behind you. Rah! You know, like make sure he's likeD train or something. Just walk behind you. You know, like make sure he's like at alert or something. Yeah.

Oh man, that sucks. Yeah. I was in this city all weekend with my cousins. San Francisco? Yeah, he just got engaged. It's a lovely young lady, great couple. And so we were up there and two things. One, I probably walked, I don't know, 40,000 steps,

30,000, 40,000 steps on the first day. I'm not used to walking that much. I don't realize how sedative we are. Oh yeah, there's bad things. I don't move. After doing all that walking, I was like, soar, I got fucking soar from walking. It's embarrassing.

That's really embarrassing. You said, you admitted that right now. I know, super embarrassing. I got soar in my like my, my, my, like the muscles around my hips, you know. I still think the most embarrassed I was when the we came out with the we sports. And I had the boxing. I was like sore for a whole week from punching air.

That was so pathetic, dude. But anyway, his girlfriend is, she's an ultrasound technician and she does, well, she's a manager. So she does ultrasounds and she'll look at people's kidneys or their liver's or their ovaries or whatever and examine them so she's like, you guys want a free ultrasound or whatever? So I'm like, pfff, hell yeah. Sure.

So I go over there and she did the, she looked at everything on my inset. She even looked at my prostate. Now, don't get excited. Whoa, whoa, whoa. You can actually do it from the stomach area. That's what she asked me. She said, do you want me to look at your prostate? My cousin's right there. I'm like, I don't know excited. Whoa, whoa, whoa. You can actually do it from the stomach area. That's what she asked me. She said, do you want me to look at your prostate?

My cousin's right there. I'm like, I don't know. Is he coming up? How you guys, what's going on? You got a big enough gloves. Yeah. But she looked at everything. And the words she used to describe my organs

was beautiful. Just wanted to share that. That's what she said. She said, you're beautiful. This looks beautiful. Wow, this looks beautiful. So you guys know how my hyperpochondriac, right? Yeah, yeah.

Great as day ever. Oh, yeah. Oh, right away, I'm like, let's go get drunk. Am I livers healthy? Let's go get destroyed. Yeah. You know, anyway, it was a good time. So now I have the hook up for ultra sounds for myself.

That's so much. That sounds like a part of me. Yeah, she looked at Jessica too. She's all good. She looks at mine. Oh my god. Yeah, it's kind of a morgan on in there. There's a lot of poop. Yeah Anyway, I was also reading this paper on

cannabinoids and I'm gonna read a little excerpt from it because I want to talk to you guys about this. I thought it was fascinating This is something I've read about in the past So with cannabinoids in the body because their body makes its own cannabinoids, they call them endocannabinoids. And the way they work in the body, scientists have likened them to light dimmer switches. So it's like, you go in a room, you turn a light on, and then there's that little dimmer switch that allows you to make the light brighter or darker. Well, scientists say that the cannabinoid system in the body works that way, because they communicate retrograde, it's called retrograde signaling, and it's the principal mode by which endocannabinoids mediate the type of plasticity that synapses have. So what that means is,

the way that the synapses tend to communicate is things will go from presynapse to postsynapse. So dopamine, we'll go from presynapse, postsynapse, you get your dopamine or whatever, you know, serotonin, whatever. Canabinoids go retrograde, they go from postsynapse to presynapse and what they're doing is they're communicating to the synapse if they need more or less of things.

And so what they're doing is they're literally modeling, they're improving the plasticity. So it regulates. It's a regulator. It's totally a regulator. And this is why cannabinoids have such a wide ranging effects. This is why some people could help with almost anything when you think about like that.

Yeah, when you think about it that way, right? So like, let's say like, you know, people who have pain or anxiety or PMS or migraines or inflammation, and they're like, well, how the hell can supplementing with like hemp oil extract, you know, because that's got lots of cannabinoids. How the hell can that help all of those different things? Well, if you have an imbalance in the way that your body's communicating with itself, that can help regulate it. And there's something that they're trying to find, but it's widely believed that this exists in humans

is known as endocannabinoid deficiency syndrome. So either because of lifestyle or because of genetics or both, some people start producing less and less of their own natural cannabinoids. And so the result of that being more pain, more anxiety, more inflammation, maybe even cancers and stuff like that. So supplementing with cannabinoids, phyto cannabinoids that come from a plant will help give your body more of kind of what it needs.

And this is why some people have such amazing benefits from supplementing with cannabinoids. But the other part of it is also why it's important to use a wide range of cannabinoids and not just focus on just one. Because they all seem to work a little differently and they all seem to work better. I've told you guys about the entourage effect. So like our partner Ned, their extract is full spectrum. So it's got all the cannabinoids. So you take that and then it helps bring your body more towards its balance. I wonder how many people, because this is such a hard thing for the average person to measure, right?

Like, how do you know if it's like, you're getting well for you? Yeah, it's really hard to measure. You can. It's basically going to be like, do you feel better? Yeah. You know, do you feel better from taking this particular thing? But at the end of the day, what I would recommend is figuring out why you feel normal when you supplement with phyto-canabinoids and figure that out.

You know what I'm saying? Not like, oh, I found the cure. Now I've solved all my problems. Well, it's okay, figure out why my body needs this. This endocannabinoid system, have they been able to kind of really pinpoint the sites where there's, you know, the most body? Yeah, the gut is one of the number. Well, there's two receptors that they've identified. The CB1 receptor and the CB2 receptor. And one of them is most present in the nervous system in the brain. And the other one is more

prevalent in other parts of the body. But those two receptors, here's the crazy part. This is why there's so many wide-ranging effects. Those two receptors are among the most predominant or plentiful, what are called, G-protein-coupled receptors in the body. G-protein-coupled receptors are receptors that pharmaceutical companies tend to target because they're on the outside of the cell from what I understand This is not my expertise

So if you're listening and you're a scientist and I'm fucking this up. Please DM me But from what I understand when something attaches to these receptors they tell the cell they tell the cell to do something on the inside of the cell So they tend to be targeted by pharmaceutical companies. Well, these cannabinoid receptors are among the most prevalent. They're everywhere throughout a whole body. So like, you'll find certain receptors that are like, oh, these are mostly found in the eyes, or these are mostly found in the liver, or whatever. The cannabinoid receptors are found everywhere.

The highest density being in the nervous system, the gut, you know, like the stomach, they're found in bone, there's a lot in bone. Well, this is why they can make so many magical claims of it helping all these things. Or why there's so many anecdotes, I would say, right? Why there's so many people that are like,

oh no, it works for this and the person's like, oh, it works for, how can it relax you, but also give you energy for some people? Or how can it take away from pain, but also help you with your autoimmune issues. And I used to think it was, boy, it's a call so much bullshit. I'd be like, let's stupid, there's no way,

it's what is that like magic. Yeah, it was a snake oil or whatever. But no, when you look at the fact that these cannabinoids or receptors are everywhere, that your body produces these cannabinoids naturally, and that they, one of the main modes of operation is through retrograde signaling. Now it makes sense.

It's everywhere in the body and it's telling your body how to regulate itself. So if anything's off-kilter, then it makes sense that cannabinoids can be part of the bringing things in the balance. Built in diagnostic systems. Yeah, isn't that fucking weird? Pretty cool. Isn't that wild? Yeah.

Yeah. Speaking of cannabinoids reminded me of Mexico's proposed new drug laws. Have you seen what they're talking about? No. They're going to open it up, right? Oh, wasn't it like, like opium was, like they were going to make it like somewhat, like they weren't going to like come down and arrest people if they had found it? Well, so this is from Mexico's president. So Mexico's president, I'm gonna read this first paragraph

here, this was in Newsweek. Decriminalize. Mexico's president released a new plan last week that called for radical reform to the nation's drug laws and they want to negotiate with the United States to take similar steps. Really? Yes.

Now why would they do that? Because if Mexico has a... They've already have a ton of drugs that are being sold over there. Mayswell gets some tax money on it. Well, what a rip. Well, the big thing is... Those are the power that the cartels.

Mexico has a terrible black market going on for drugs. That's what I'm saying. There's some cities are taking over. There's so much going on. You mayswell get you, you mayswell tax it and get some of it. Well, here's the thing. If tax it and get some of that. Here's the thing, if you want to get rid of the drug cartels, you either can get more guns and kill them

or allow the free market to compete them. Outcompetem. In which case now they're battling with the market, which is a far more difficult strategy. Also, the reason why they want America to change our laws is because if we have strong prohibition laws, their drug market, their cartels will stay in business just supplying America. And so they're like, we need to, and I think this is a worldwide phenomenon.

I mean, I made this prediction four years ago. I'm going to make it again. I think the next 10 to 20 years, we're going to see major drug reform in the way of decriminalization of many drugs because the drug war has just failed. But it's crazy that Mexico, because Mexico had the craziest drug loss for a while. They went the opposite direction for a second when they were militarizing their police.

They were like fire with fire. The only reason why I don't think that'll happen is don't you think that people with as much power and money is like these cartels are not in the pockets of our Politicians like you got to think that they'll become legal as what they'll do I think you gotta think that if you're a drug lord and you've got millions of millions of dollars and you've got So and so Senator or whatever going in somewhere. Keep it illegal. Yeah, I want you to keep it illegal, right? If I'm a drug guy, and a lot of people don't think that way,

they think it would be the opposite. If you're a drug person and you're creating all these drugs that you would want it to go legal, so you could sell more drugs, no, it's not true at all. I want it to be legal because it drives the price up. Well, what I think will happen is what happens. What's tax-free. What I think will happen is what happened to cannabis

is that you had all the drug dealers and producers move to the legal side and try to make money, you know, the legal way. Because the reality is this with the drug guide, with the drug cartels. The way that they regulate their market is through violence, because they don't have any other option. If you're a drug dealer and someone steals your drugs, you have no legal way of getting your money back or persecuting anyone. So the way you get your money back is through intimidation and violence, and that just escalates.

If it becomes a market where it's decriminalized and they find ways to legalize it, I think these drug cartels will try and become legal. I think that they'll take their money and try and invest and become legal, which ultimately they'll have to. They'll have to. Yeah, I don't know which ultimately they'll have to. They'll have to. Yeah, I don't know, ultimately they'll have to.

But what I'm wondering is, I don't know if we can get it. I don't know if it'll be more tempting for the guy or girl who has the vote or the say and it becoming something and then getting paid off a million, two million dollars or whatever the crazy number is for them to make sure that it doesn't go. Yeah, I don't know, man, it's weird. I think that there's a kind of a happy medium.

Like again, I was up in San Francisco this weekend. San Francisco's laws towards personal drug use, especially for the homeless, is like they leave them alone. It's like nothing. Yeah, like if you're sure. Meanwhile, if you are in the NRA, apparently you're not see. Yeah, do you hear about that? Yeah, San Francisco voted to declare the NRA a terrorist group.

Yeah, yeah. But again, meanwhile you could do heroin and take a pen walk around the street. Yeah, nobody will stop you. So I totally consistent. Yeah, I think there's a medium. I think there's a happy medium. It's like, okay, drug use is decriminalized.

You can't do it in public though, sorry. You know what I mean? You want to shoot a parent go go to your house Shoot if you break any laws while you're on here on you're still going to jail. There's no excuse You know that kind of stuff, but I think it'll be interesting. I think this is a whole total reversal on We've now been in like what five decades of hard core Drug prohibition and it's it Probably hasn't done anything. It hasn't worked, it's cost us, I don't know,

I'm gonna throw you $1,000, it caused a lot of problems. I don't know, man. It'd be interesting, yeah, to see how this plays out. Yeah, we'll see what happens. This quaz brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested,

certified, organic superfoods to help give your health and performance-the-edit edge. Try Organify Totally Risk-Free for 60 Days by going to Organify.com. That's O-R-G-A-N-I-F-I.com and use a coupon code MindPump for 20% off at checkout. Alright, the first question is from JJ D1017. What is the relationship between strength and endurance? Are they inversely related? Would it be possible to train both?

Yeah, great question. Not inversely though. Some what, there's some what it, here's why. They're conflicting goals. They can be and here's why. So think to yourself, what kind of physical adaptations would occur to maximize strength versus the types of physical adaptations would occur to maximize strength versus the types of

physical adaptations that would need to occur for endurance and compare the two. So let's talk about strength for a second. For strength, you're going to want a central nervous system that fires forcefully and completely. So it's the CNS is like the electrical outlet. Like you plug it in, you get the juice. Boom, you want good strong juice coming out. Quick and hard.

Quick and hard from the CNS to give you lots of strength. Or just just a good solid signal. As far as the physical adaptations, bigger muscle fibers contract harder. So you're gonna want bigger muscles. This is why training for strength produces bigger muscles than training for endurance. You don't need to worry so much about energy

efficiency because There's the in bursts. Well, yeah, you're not you're not you're not you're not you doing strength for long long periods of time Although you are improving your energy efficiency when it comes to the short bursts Your body will learn to produce the fast types of energy faster, like ATP, right? ATP is that explosive energy. So your body will become more efficient at producing that. Your body may be able to store more ATP

as you train for strength. That also means your muscle fibers get bigger. So overall, bigger muscles, louder central nervous system signal, those are the adaptations. Now let's go to endurance. For endurance, you need a muscle that can contract not very forcefully, but one that can contract for long periods of time. You need energy efficiency in the term of, in terms of the type of energy that you're going gonna be using for that type of contraction, which is glycogen and fatty acids.

A big muscle, not a good thing. A big muscle, just like an engine for a car, a bigger engine will produce more power, but will also use up more energy and gas. So, for endurance, you want smaller muscles. It would be economical. Yeah, you want smaller muscles that are energy efficient, that can contract not forcefully,

but consistently over long periods of time. Now that being said, it doesn't mean that these both don't also contribute to each other. Sure, you can train just for endurance and actually get some strength. And you can train just for strength and get some endurance. So it's not, that's what meant by I don't think inversely related is is if you push is there's carry-over if you push them to the extremes they are though right. If I'm pushing

strength to the absolute max extreme then if I train for endurance I'll probably take away some strength right and vice versa. So that's where they become and so here's the thing with the body the body has to make a compromise. So if you're asking your body for all these different types of adaptations, and the way you ask your bodies through your workouts, right, through your workouts on lifestyle and diet,

you're sending the signal, this is what I want. I want more strength, I want more endurance, I want more whatever. When you're sending your body all these different signals, your body has to make a compromise. I need a car that is both explosive off the lines, or to 60, but I also need a car that can travel

for a thousand miles without having to get a new tank of gas. What you're gonna get is something in the middle. Right, you know what I'm saying? This is why I'm- I'm training. When I recommend how to train this way, I typically want to nail down the person to give me one of them a little bit more importantly

than the other. So I want to get that from them. Like if you said it, like, oh, I want both. Okay, that's okay. We can agree that we want both. But is there one that's a little more important than the other for you? Yeah. And then we're going to prioritize your programming that way.

So and the splits going to look something like this where 60% of your training is focused on one, at least 60 to 70% is focused on one, and then the other 30%. So if we were to look at it like days, it would be three days, if I cared about strength more than anything else, three days a week, I am training strength focus, and then maybe one or two days a week,

I'm incorporating some sort of endurance training in there. Yeah, and this is too, like when I start looking into different sports that I have to really understand the athlete and what their desired outcome is in terms of like what attribute they're trying to build up more like for like a soccer player, rugby player, something like that where it's sort of a hybrid of both mainly like a rugby player, right? Because you have to be explosive, but also you're constantly running and being like efficient with your energy. So, you know, what position do you play? Like are you like all in the outside where you're just running constantly and

you know, you need to really focus a little more on the endurance end of it or you're really explosive and you know the go-to guy out of a scrum to go right up and try and score and like so just as a coach to get a little more insight on those specific things you can train for both. It's just going to take away a little bit from both ends of that spectrum. Absolutely. So consider that for yourself. Which one do you want more? Do you want to be extreme and one or the other?

And then here's the final thing. They can both be a detriment to the other. In the sense that if your strength is so bad, let's say you have terrible strength, you're very, very weak, your endurance will suffer also. So even if you're looking for maximum endurance, you have to have a certain baseline of strength in order to perform that endurance. And if your endurance is so terrible that you can't even perform

your feet of strength, then the endurance, the lack of endurance is taken away from restraint. That's the other thing to consider. So I know, I know for me as a lifter, somebody who's always interested in lifting weights and building muscle and getting stronger. I remember years ago, my cardiovascular endurance was so bad that I would get on a stationary bike in 10 minutes, I would be breathing hard.

So I started training my endurance a little bit and I got stronger as a result. But it was because my endurance was so bad that it was holding me back. This is why I run my occasional mile just to kind of get a pulse on that. I'll run a mile and see how tough a mile is for me at whatever pace on the treadmill.

And if it's something that I haven't done in months and I'm suffering from it, I'll kind of pick it up where I'm doing it one time a week or so, which is what I'm doing right now because I just recently did that and I was gassed when I was doing those, oh shit, okay, this is probably even affecting my weight training. I'd probably be getting better lifts if I had a little bit more endurance, so all I do is now, you know, once a week I'll start my workout with after I do my mobility work, I go right over the treadmill,

I do my mile, I try and push my intensity on it, see if I can improve on my time, and then I go into my training program. And so that kind of keeps that at that level until your point. So next question is from our Hanks one. What do you go to exercises for working the serratus? Oh, yeah, one of the most neglected muscles, I guess, of the upper body in terms of training and strengthening.

You know, it's funny. In the 70s, Arnold popularized Serratus training quite a bit. He talks about a time, one of the very few contests he lost as a bodybuilder. He lost one contest, I remember which one it was. It was a Mr. Universe to Frank Zane. And Frank Zane for those people who don't know who he is was this bodybuilder who was much smaller.

So Arnold was the mass monster of his day. He was just a big, beefy body builder, big arms, big chest, big back. And Zane was this much smaller, probably 60 pound lighter. Zane. Nice. Right, so dad jokes are great. He was chiseled and lean. And one thing that Zane had over Arnold and why Arnold lost was Zane had this amazing chiseled body

in this incredible serratus muscle. The serratus muscle almost looks like abs that come up the sides of your body. Like kills, I think it's called the gills. Yeah, up underneath the armpit area, right? And Arnold looked and broke that down and it's like, I'll never lose like that, you know, because of that again, and started doing

all these serratus exercises. In fact, if you go to, if you're, if you have his Arnold Schwarzenegger and Sec LaPedia bodybuilding, one of my favorite old school bodybuilding books, he writes about exercises specifically for the serratus. I don't remember what he recommends in there. What does he, he does a cable.

He does this, right? Room over crunch, yeah, which kind of hits the serratus, but not really in direct exercise. I'm a side plank guy with this, dude, because I can take a side plank and get other benefits out of it too, like posture wise. I think I could take somebody on a side plank and get some of those. Plus too, when we're talking about a muscle that's really, really small like that, that most

people aren't even lean enough to see it, it's kind of tough to put a lot of energy in. Well, here's why I've never tried to isolate. Well, here's why it's important. I have. When I was competing, I was. That's why. That's why. Honestly, that's the only time that I do. I wanted to look good.

Yeah. And I also know that I'm going to get down to 3% and it's going to be really shown. Otherwise, it's one of those muscles that you could probably directly train it all day long and not even tell a difference. No, but now, here's what's important about it. It's extremely important for shoulder stability

because it attaches to the scapula, the shoulder blade, and it stabilizes it. And here's how you know when someone has a serratus problem. You watch them do a push-up, and their shoulder blades wing out. You ever seen that? Where they get that, the shoulder blades sticks out in a wings anytime they push against something.

That's because their serratus is not stabilizing their shoulder blades. This is why I think the side plank is so beautiful for. Side plank in help, I like the dead stop pushups where your arm stay straight out and what you're doing is you're letting the shoulder lay in the back. Oh, it's some scapular pushup.

And then yes, scapular pushup, thank you. That's the name I was looking for. That's a great exercise. Yeah, that's good to train just overall, like getting, can better connected to your scapular. That's hard for some people to do that. It is, and you can do them up against the wall to start, so start against the wall and practice that scapula spread,

that kind of works the serratus. You know what, you should make a note, so Danny does that, because I know we've never taught that on the YouTube channel. Now, here's an important point around this. Joe DeFranco did this post about this. This one of the things I love about Joe is you could tell he's trained a lot of people

because he, just the way he communicates things. And he's like, you know, as lifters, we're always focused on bringing the shoulder blades back, scapular retraction, scapular retraction, scapular retraction. We never strengthen scapular protraction. And part of the reason why we don't do that is people are walking around with protracted shoulder blades

all the time. We're trying to correct that issue. But we're not working the muscles that protracted shoulders, which can cause an imbalance. And so he talks about those scapular pushups. Plus, most of the real functional lifts are in that rounded position where you're hugging something in front of you. So to that point, this is where I remember when I changed the way I did a seated row. So for many years, I taught a seated row with clients because because so many people are in a very protracted forward shoulder position to sit upright and stay retracted the entire movement

and never let the shoulder, but you wanna feel your serratus actually roll the shoulder and flare the lats and control it from there and then pull them all the way back in and go to the seat of row and you will feel that big time in there. Now, a great way to connect to your serratus, because a lot of people have no idea what that muscle does or what it feels like. Practice a front lat spread. This is a bodybuilding pose, in bodybuilding, there's specific poses that you have to do. The front lat spread for the listeners who don't know what I'm talking about. It's the one where the body goes sexy though. They have their hands on their waist.

Yeah. And they bring their they bring their chest up in their lats. Their wings come out. If you can practice that pose and connect to your scapula, your shoulder blades to spread them out, what you're activating is your serratus. And if you include that in the seated row move, which is what I'm talking about, you will work it.

You'll work it and you'll feel that, which is kind of what I do. Like that's how I train C to row now. So I just make sure to incorporate it there. I wouldn't really talk. It's a range of motion. Yeah, it's gonna get strong and definitely would be defined if I were to lean out, you would see it.

A lot of people's shoulder problems are not due to the shoulder joint, the individual shoulder joint itself for the humorous, the arm goes into the socket. A lot of people shoulder problems come from the other aspects of the shoulder joint, like the scapula, the shoulder blade. And if your shoulder blade isn't, yeah, I love doing this to clients.

It's hard to explain over the podcast, but I would have a client come in and I'd have them roll their shoulders as hard as they could so they were kind of spreading their scapula. And then I'd say, now let's keep your shoulders rolled as far as you possibly can. Now let's see how straight you can get your arm up above your head.

It stops. And you can't. It stops right there because any further, I need to be able to bring my shoulder blade back. And it was my way of communicating to them how important it was to get that shoulder blade. Yeah, to get that mobility and the strength and the shoulder blade.

So I definitely think for those you listening who've been working out for a long time, I think it's a good idea. You don't have to go crazy, but do some of these these these stuff that are push up. You should have control of it. Yes. That the the the the take away is that you should have control of that muscle. It's a very important muscle. And if you don't know how to train it, you've never felt it before. You can't control like a lat's pray like that. It's an exercise we're doing for that exact reason. Then you can find creative ways to actually incorporate it in other movements.

You can get, I mean, if your pull-ups hurt, if you do pull-ups and your shoulder hurts, if you do bench presses and your shoulder hurts or push-ups or overhead presses and your shoulder hurts, a lot of times it has to do with the scapula. A lot of times it has to do with that muscle right there. Next question is from Mike Dittore, is drinking naturally flavored salter water or sparkling water any better than drinking diet soda?

I hope so, that's what I do. You've been pounding all that. I know, I know, me too. Fuck. Does that, the lacroix? The lacroix? Well, most of them say naturally flavored and it's not even like there's no sweetener in there.

So, I mean, you're just getting like Celts or water with just like a pretend amount of flavor. Yeah, it's like, you know, it's like water that was like dreaming about Barry Like a very fart on it You know, and it became what it is this water was transported in a truck full of strawberries You know, but that's I mean I would blast Moses. I mean, I would say it's a lot better, right? I mean, I think drinking lacroy is a much better alternative than diet.

It's flavored with some of the natural oils that come from these compounds. So if you drink, if you ever drink one of these, it's like, it gives you the aftertaste of what you want. It's not really flavor, you know? It reminds me, now, have you ever gone to like one of those, like a Marriott or whatever, in the beginning, like as you walk in,

they have these vats of water with like, you have mint or whatever in the water, and it just infuses like that flavor. Yes, yes. Yeah, it's just there, it's inside it, but it's not like, it's just kind of absorbed some of the actual. It's exactly like that. So here's, I'll give you the pluses

and I'll give you the minuses. Now here's the plus, the pluses, it's not like it's just kind of absorbed some of it. It's exactly like that. So here's, I'll give you the pluses and I'll give you the minuses. Now here's the plus, the pluses, it's basically water. It's very, very minimal anything else if anything. So it's far better in my opinion. And carbonation. Yeah, it's far better than in my opinion than an artificially sweetened beverage. Here's the minus.

The minuses that you're still trying to make water more palatable. Okay. Now, why is that a minus? Well, if it gets you to drink more water, I get it's a plus. If it gets you to only drink that and you don't like to drink water, then it becomes a minus. And I've had clients like this. Well, it can also be, I mean, it could be a plug because the way I'm using it is not because I- It creates a stepping stone towards it. I'm not drinking it to get myself to drink more water. I'm drinking it it to get myself to drink more water. I'm drinking it so I don't drink diacos.

Sure, it depends on you to use it right. So for me, because I still drink my big old thing of water on a regular basis, what I use it for is like, you know, it tends to be around dinner time for me and I want like soda with that dinner. And when I have that feeling where I want soda, I just, we keep the croissants in there. And I'll go over and have that.

And it's something to do with the mouth feel of the carbonation and a little bit of flavor that is, it's not very sweet, but it's a little bit of sweet and it's got carbonation flavor. It kind of tricks me into feeling like I'm kind of getting that sweet feeling that I would get from a diet coke

and I know it's a much healthier alternative. Have you guys ever trained clients that will say things like, oh, I don't like to taste the water. Yeah. Yeah, that's weird. Yeah, right? But that happens. Like some dummy saying that you don't like the taste of water. Yeah. Yeah. That's weird. But that happens.

Say some dummy saying that you don't like the taste of air. Yeah, I know. I'm not supposed to say that. Air doesn't taste like anything. Why isn't there like sense of candle to the other one? Yeah. Well, that's why I could see one of the negatives is that if you get into this pattern of just, I need to have something,

my water has to taste like something all the time. You're strength conditioned. Yeah, you're creating a bad pattern, a behavior pattern with what you drink. And then yeah, water does taste bland because you've conditioned yourself to think that water tastes bland, in which case I would say, stay away from it.

But other than that, no, I wouldn't put it in the same, because diet soda, far more palatable, diet soda is sweet. Then way more shit in it. Yeah, like the flavored waters that we're talking about right now, they're not sweet. It doesn't hit the sweet sensation.

Maybe that kind of satisfaction. No, no, and so I don't know if it's gonna make you want to eat more. Like I think diet soda definitely makes you want to eat more. Definitely. But I don't think those waters do. No, I don't think so. Next question is from Hanha.

What's the importance of having hobbies that aren't fitness or health related and where to start if you don't have any? You know what's cool. This question reminded me of something that my sister Cassie and her husband Tom do. And I think it's really cool. They've been together for umpteen years now.

They've been together for 12. Yeah, 12 years. I'm in panatitis. You saw that. Well, that's really cool. They've been together for umpteen years now. They've been together for 12 years. Yeah, 12 years. I'm in Pantheon. You saw that. Wait a little second. What? I was saying, he's an umpteen. I follow her on Instagram. It's not two, yeah.

12 years. It's a long time, bro. So 12 years they've been together. And my sister and him, they do this every, I think they do it like every three to five years now because they've done it a few times, where they decide, it's just a fun way for them to spice up the relationship

and make sure they keep their independence and doing new things, is they pick up a new hobby. Sometimes it kind of is fitness and health, but that doesn't need to be that way. It's more designed like this, and the way they decide this is, they don't go like,

oh, let's try this hobby, or I think they actually start making a list of things that they enjoy and they like, oh, let's try this hobby or I think this, they actually start making a list of things that they enjoy and they like. Like, you know, oh, I like outdoors things or oh, I like tech stuff. Oh, I like things that are challenging and that is going to make me have to get better and better. Oh, I like things that have gadgets that go with it.

Like, they start compiling these lists and they each do their own individual one because this is not a hobby they do together. It's a separate thing for them individually. And that's how my sister actually got into paddle boarding, which she's heavy into right now. And that's actually how Tom got into downhill mountain biking. You know, he was like, his thing is like, I like something risky, you know, and challenging. I wanted to be kind of physical and outdoors and Cassie. You know, so they had some things that were similar and some things that were different. and that's how they came about that.

And then they just started searching online of hobbies that lined up with all these things and that's how they came out with this hobby. And I think it's a great practice. No, I think it's really, and I don't think you need to go, like I know the question says, is importance of having hobbies that aren't fitness and health related. I don't think it makes a difference. Yeah, I don't think it's so important that it has to be, you're like,

oh, I do so much health and fitness stuff, I should do something that's non-fitness. I think I wouldn't do that. I mean, maybe you're a person who really likes doing physical type things. Well, that's what I was gonna say. I think the, some of the value of the hobby is that you enjoy doing it

because you enjoy doing it. I think sometimes people will choose hobbies that are health related, not because they like the hobby of it, but because they like doing it. I think sometimes people will choose hobbies that are health-related, not because they like the hobby of it, but because they like the benefit. So it's like, I wanna lose weight, so I'm gonna get more hobbies that make me more active. When you ask them, would you do these things if they didn't make you lose weight, they'd say no.

No, I wouldn't. I do think it's important to have hobbies that you do just because for the sake of doing them. Now, if that is working out, then that's great. Now, I can honestly tell you that if I could keep all my muscle and never lose a pound of muscle ever again, it's still a flates. I love the act of lifting weights,

I love the feel of it, I love the workout itself. So it's a hobby I would continue doing even if my body could maintain itself without doing any workouts, you know? Yeah, I just need something different from my own sanity. So I like to explore, for me, especially music, and at one point, Courtney and I both took lessons together, which I thought was, you know, it was great.

It was a great experience because, you know, it was challenging for her because her mind doesn't really tend to go in that direction. Very like analytical and, you know, it was used to go in that direction. Very like analytical and it was used to be in a clinical setting and everything had to be just so, and to experiment and have to learn an entire new skill was great to talk about, create a great dialogue between us. And for me too, I've been looking for new things as well. She started rock climbing. I started to get back into playing music

and getting into collecting vinyl and things and trying to get my music brain fired up again. And so I just find it deeper, it's richer. There's more to life than just being neurotic about some of the same old things all the time. Just experience more things. It's just the healthy thing. Well, to that point, and I think this is something

that I experienced not that long ago. And I guess, so maybe here's where there's some benefits of it not being fitness related or trying to find something aside just from fitness stuff, is because at one point in your life, you may have something that doesn't allow you to do something physically. Like when I tore my Achilles, it was kind of like, you know, the weightlifting, basketball, all the athletic things that I love to do something physically. Like when I tore my Achilles, it was kind of like, you know, the weightlifting, basketball, all the athletic things that I love to do. And I remember

kind of going through this little bit of depression. And I remember what kind of got me out of it was reaching to the things that I had a lot of passion for, like when I was younger. And music was one of those. Just listening to music. Like I love music in all different genres. And that was what really kicked back up the Spotify list and listening to more music. I was doing a lot of audiobooks at the time and I had kind of lost, listening to music kind of fell out of favor for me.

And so I tried to re-kendle something like that. So I do think that there is some value for that because if you are, if you identify with being the fit person and everything you do is super physical and active and all about health. There might be something that happens to you in your life at one point where eventually that'll happen. Eventually you're not going to be able to be super active. Right. And so if everything revolves around that and you don't have something that doesn't require you to be

really active, that you don't also enjoy, that could cause depression or make you just a irritable person to be around because now you physically can't do it, which is what happened to me. I saw myself getting very irritated because I couldn't. You know, and I don't do well with that because I do like to be physical. I do like to do active things.

So, you know, having some hobbies that don't require the physical activity that also stimulate your mind or stimulate you emotionally somehow that you enjoy. Yeah, I think there's a lot of value. I also like it because nowadays we're so busy, but we're not very active, obviously, but we're very busy. And we're busy with a lot of things that we don't

necessarily need to be busy doing. Like if you look at the amount of time, kids and even adults will spend on social media. If you take that time out, that's hours of the week that could be dedicated to a hobby that will probably give you a lot more value than the distracting waste of time that tends to happen on social media. Especially when you start to make the connection,

like you've already made with way training, which is the meditative side of things, right? There's some serious value in doing something, like, so funny talking about this. I've never done like the model planes or the ship in the bottle thing. And just recently I thought, maybe I'll try that.

And you know what makes me like. He's becoming such a dad. Yeah. And that's exactly what makes me want to do that is actually just the piece of nobody being around having to be so Focused on something that's so detailed That actually I'm attracted to that right now like I that thought of that of Notifications quiet focusing on something just completely like being this is why you have grown man

Dude, I got into wood carving for a minute Same reason this way you have grown men with like train sets. You know what I mean? When I was a kid I'm like, so dumb. I would you have a train set, you're a grown man. And I'm like, that would be fucking cool. That's cool, like peaceful. Yeah, he's just been hours making trains.

I can just watch it going in circles. You guys know that I've been like, how shop for you looking at properties for quite some time now. And there's one of the places I was looking at. This guy has got a full train that runs through his whole house. I was like almost sold just from that. I was like, we're not gonna have a train that runs through.

Really come on that one too. Mr. Rogers did. It's through, like he has it going through the walls, upstairs, downstairs. What? Yes, it's dope. I'll show you this house. It's a wood train.

I think you should buy it. I know. So I was just talking with Jessica this weekend, and we were talking about our living room or whatever, and I'm like, I think I want a fucking recliner. I think it's time to get a recliner, you know? It's like all the stuff that starts to happen is you become a dad and you get old

or you start to like realize the value of it. I think about watching TV in a recliner. Ah, just sit back and watch 20 minutes and fall asleep. I'm like, why am I giving you kids the remote? You should never have the remote, I never got it. watching TV in a recliner. Ah, just sit back and watch 20 minutes and fall asleep. Why am I giving you kids the remote? You shouldn't ever have the remote, I never got it. And with that, go to mindpumpfree.com and download our guides. They're all absolutely free.

You can also find us on Instagram. You can find me at MindPumpSale, Justin at MindPump Justin and Adam at MindPumpAdmin. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbumble at Mind Pump Media dot com. The RGB Superbumble includes maps and a ballad, maps for performance, and maps aesthetic.

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