Mind Pump: Raw Fitness Truth - 1208: Forgotten Exercises That Work, Hardgainer Weight Gain Hacks, Learning to Love Early Morning or Late NIght Workouts & MORE

Starting point is 00:00:00 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,IND, Now we open the episode with introductory conversation where we talk about current events, non-fitness topics and about our lives. Here's what we talked about in this episode. We started by talking about space travel. Yeah. Telling about people who want to fly to Mars. Can't wait. Crazy, crazy people.

Starting point is 00:00:37 Then I talked about a study done on resistance training and volume. They compared three types of volume, low volume training, moderate volume training, and high volume training. Pump up the volume sound. And then they looked at the results to see who built the most muscle. You're going to have to listen to the episode to find out the results. Then there was another study I brought up on training to failure. Failure is when you lift a weight until you can't lift it anymore. Does that get you better results than stopping before that? Again, listen to the episode to find out the results of that study. Then we talked about using a sauna to fight sickness.

Starting point is 00:01:10 Now, this is a very interesting one. Using a sauna temporarily increases your core temperature. Simulating a fever, stimulating your immune system. Yes, there are studies that show that this actually may work. Simulating and stimulating. Now, Adam likes to use show that this actually may work. Simulating and stimulates. Now Adam likes to use Mind Pumped Sonna. We have a Sonna by, it's a sanctuary-wide, jacuzzi infrared Sonna, and it's made by Clear Light Infrared.

Starting point is 00:01:34 It's phenomenal, and they are one of our sponsors. So if you want to get a Sonna like the one we use here at Mind Pump and you want to get those benefits, here's what you do, go to infraredsana.com forward slash Mind Pump to look at those clear light infraredsana. As you get up to $600 off, when you mention Mind Pump. So when you get on there, tell them, hey, I heard about this place through Mind Pump.

Starting point is 00:01:56 Then we talked about low vitamin D levels during the winter. A lot of people's vitamin D levels drop during the winter because of the less sunlight. It's depressing deep pressing cell. And some researchers think that that may be why we have a flu season to begin with. So supplementing with vitamin D may be beneficial for a lot of people. But here's the thing, if vitamin D levels are already high,

Starting point is 00:02:17 supplementing with vitamin D won't do you any benefit. In fact, may actually do you harm. So how do you know if you need to supplement with vitamin D to get your immune system to be stronger and so that you're not at a deficiency? You can test your vitamin D levels at home. Everly Well is an at home test kit company that sends tests to your door. Very inexpensive. No doctors prescription required. And yes, we have a hook up for you. Go to EverlyWell.com. That's e-v-e-r-l-y-well, w-e-l-l.com. And use the code Mind Pumping, get 15% off any tests on the whole site.

Starting point is 00:02:57 Then I brought up the side effects of statins. These are cholesterol lowering drugs that have some mental side effects in people. Then we talked about how the box office raked in $11 billion. It's a massive year. We talked about Pokemon Go and worldwide how that's getting close to reaching a billion dollars. Apparently it still exists in sales. And then I brought up a video I saw on kids

Starting point is 00:03:19 and had to help them deal with their feelings. That was a cool discussion. Then we got into answering the questions. The first question, this person is doing stomach vacuums for the first time, getting great results in a smaller midsection. In stomach vacuums, that's a forgotten exercise. It's bodybuilders to do that back in the day. Nobody really does it. Doesn't actually involve a vacuum. Doesn't, yeah, doesn't involve vacuuming the house. But they're asking, look, are there any other exercises that people did way back in the day that we forgot about

Starting point is 00:03:45 that have amazing results? So we talk about some of our favorite forgotten exercises in that part of the episode. Next question, this person is a hard-gainer, they've downloaded our hard-gainer guide, but they're having trouble getting enough calories. And they asked if getting a weight gainer from a company like Legion, Legion's a company we work with, by the way, if that is going to be valuable. We talk about how to eat more food, strategies to increase your appetite, workouts that help you build muscle.

Starting point is 00:04:13 If you do want to go the weight gainer route, Legion is a, again, it's a great company. We have a discount. Go to buyleagen.com forward slash mind pump. Use the code mine pump at checkout for 20% off your first order or if you're a current Legion consumer, you'll get double rewards points. The final, the next question was, what is the minimum macro calorie intake that you would like to see somebody at before they start to cut? So when you're trying to get leaner, you have to reduce your calories, but we always recommend people get their calories up to a certain point.

Starting point is 00:04:47 In other words, get your metabolism fast before you start to cut. So you have room to go. So we give the numbers that we like to see people at before we start to do that. And the final question, this person can only work out in the morning and at the evening, but they have their best workouts in the mid day. What kind of tips do we have for them to help them improve the productivity of their morning or late evening workouts? Also this month, Maps Hit is 50% off.

Starting point is 00:05:14 Now Hit is an acronym. It stands for High Intensity Interval Training. Hit training has been shown in studies to burn more body fat in shorter periods of time. In other words, a 20 minute hit session can burn as much body fat as a 40 to 50 minute traditional cardio or workout session. So it's shorter time, great fat burning effect. The problem is most hit workouts are designed poorly, they dramatically increase risk of injury or they're just crappy workouts that don't produce great results.

Starting point is 00:05:45 So we created Maps hit. It's a full workout based around high-intensity interval training. We included it with three levels, beginner, intermediate, and advanced. So it's suitable for a lot of different people. And it's got everything in there. It's got your workout demos, your exercise demos, blueprints.

Starting point is 00:06:01 So you don't have to do any of the work. You just go in there, follow the program at the gym gym or at home if you have dumbbells and a barbell for excellent results. So that program's half off. Here's how you get the discount. Go to mapshit.com. That's M-A-P-S-H-I-I-T dot com and use the code hit50. That's H-I-I-T 50. No space for that discount. Did you hear the billionaire who is paid for the seat to go there? Tomars? No, no, no. Yeah, yeah, Tomars, I think it is. I just read it.

Starting point is 00:06:33 So he's already invested with, I think it's Elon, like, if and when we can do this, I want a, so he's a round trip or whatever there, and he's gonna do it. There's no round trip. Yeah, there's no comeback. There's a reality show that he's about to do about finding his partner, like he's gonna do like a bachelor, a bachelor,

Starting point is 00:06:58 because he's looking for a girl to take. Tomorrow's. Yeah, and he's a billionaire. Wow. Yeah, let me, I fucking read it this morning. That's a, that's a, okay. You guys know he's a billionaire. Wow. Yeah, let me fucking read it this morning. That's a, that's a, okay, you guys know it as self-selection biases, right? So like study, like they'll run a study and-

Starting point is 00:07:12 We have to know it going to Mars 13, you ask for not- Okay, let me show you. So, so the run a study, but because of the study itself, automatically you get a bias of who will do the study. Yeah. Okay, so you're about to fly to Mars, which will probably take years, and you're not going to come back. What kind of group of women do you think

Starting point is 00:07:28 would wanna go with you? Yeah, crazy. Yeah, real psychotic. Yeah, I wanna get off earth. Like the kind that depends diapers just to follow you. I don't know, the ones that want super fucking stardom, that want care about being famous forever, right?

Starting point is 00:07:43 You'll go down as the, okay, Japanese billionaire is looking for a space girlfriend. Yes, you read that right You sucka you sucka, Ms. Waw the guy who's You Zaka, Ms. Waw okay I thought I knew I'm sorry. Yeah, the guy who's paying a pretty penny to become a SpaceX first. Oh, it's okay So just space tourists. This doesn't say it's going to Mars I thought did you go to Mars, you're dead coming back? Well, but still, listen though, right? The guy who's paying a pretty penny to become

Starting point is 00:08:10 SpaceX first space tourists announced that he's looking for a life partner to travel to space with him. It doesn't end there. He's also plans to find this lucky lady by hosting a bachelor style reality TV competition. Wow. Isn't that funny? Yeah, yeah, that is.

Starting point is 00:08:27 How, dude, you know what's crazy to me is how is a fashion mode? Like, now if the girl agrees, she's probably gonna feel some pressure to at least put out. Give her my hand job or something, right? Because you just bought you millions of dollars to get. You're gonna get zero gravity club at that point. Yeah, your phone, no. Yeah. You know what I mean?

Starting point is 00:08:44 What's that? Yeah. Oh, hey, we got some floaters. I think you know what? I've never heard anyone talk to that. Does it do any of the astronaut that got to have sex? They had to, right? I don't think they have sex, but they don't surely did your car happen. What? Like in the space act? Yeah, somebody had somebody have done it. Yeah, somebody had to be the ratio. You know what the ratio is bonded. Yeah. Thanks, though. It is. It is. Moonbreaker. He did. You look at Google. Yeah, somebody had to be the you know what the ratio bond did. Yeah, thanks. Thanks, though. It is.

Starting point is 00:09:07 Moon raker. He did. You looked at Google that. There's got to be somebody who had sex in space. Hold on a second. First person have sex in space. But you know what the ratio of

Starting point is 00:09:15 female to male astronauts is out in space? It's terrible. It doesn't matter. If you're the one female, I'm sure every dude's trying. I mean, you're in space.

Starting point is 00:09:24 Yeah, there's no rules. Space train. Yeah, that's terrible. Yeah. Let's see. No, it could be gay sex too. So I'm just any sense. I mean, it's all free form at that point.

Starting point is 00:09:34 If it does account, it's all the same. Not as account. If astronauts have had space set. The astronauts also have a demanding work schedule, leaving them with little energy time to messing her house. That's a stupid argument. That is stupid. That's a stupid argument. That is stupid. That's a stupid argument.

Starting point is 00:09:46 Did you see though they are trying to like actually build a kind of a hotel like in space like they're trying to work their way so it's like a tourist thing. They fly up there, they stay at night up there you know in space. Like I don't know if it's in the atmosphere or like you know just outside it or what but they're already working on this. Spacial tell. Yeah, I would do that. But do you know that that actually is really cool?

Starting point is 00:10:08 You guys know that? Do you guys know it's dangerous to stay in zero gravity for too long? Did you guys read about that? Let's consider too long. Oh, that's a good question. That's a good question. There was, well for your body for sure,

Starting point is 00:10:19 but psychological, like what are the damages? All of it. It's not just your body, psychologically too. Because remember the human body evolved with gravity. And so what they did is they actually did a test. If I'm not mistaken, there's moon raker, thanks Doug. Yeah. Was that with it?

Starting point is 00:10:35 That movie came out when you were, that's you 62. Two. Doug, can you just pull up? Just rake it. Pull up the astronaut who lived in space too long or something like that or the whatever. Doug was too excited to look for that. I know, I've seen a few porn.

Starting point is 00:10:51 Say good to him for this. So there was this, there was spinning. I believe there were twins. I believe one of them stayed in Earth. The other one went into space and lived there for a full year. And then he came back and- It's a true story, are you talking about movie? Here it is, Scott Kelly.

Starting point is 00:11:06 And I don't know if he had a twin. I don't know, maybe I made that part up, but it was a one year mission to see how low gravity would affect the body. And was they find? Oh, dude, he had terrible issues, terrible health issues, anxieties, depressions, his bones weakened. He exercised in everything in space,

Starting point is 00:11:24 too, to try and reverse some of that stuff. Digestion was all fucked up when he came back, because it was like, oh, I'm sure, it's a year-long gravity of a person. A year or so, man. What was it I were talking about staying a weekend at the hotel? That's not, we're not about staying there for a year.

Starting point is 00:11:37 You'll be all right, you'll bounce back. It was the last time you had more than a 10-day vacation, dude. You're not going to space for a year. A whole year. I don't know. I wonder what the side effects were. If you could find those, I'd love to see what some of those side effects were.

Starting point is 00:11:49 But, yeah, I just find it funny. People want so badly to go to Mars. You know, like it totally has to be that, like I'm the Christopher Columbus, I'm like the undiscovered territory thing, but you're gonna die. There's nothing there that's inviting. Yeah, and you know what, though,

Starting point is 00:12:03 that's a really good, that's a great analogy. I mean, probably at that time when people were talking about dude, there was probably fear around would there be food? Would we be able to survive? You mean for like crystal for Columbus? Yeah, that mean that you don't think that. Oh yeah, they were the dude, Lewis and Clark, yeah, who explored, you know, North America,

Starting point is 00:12:20 they didn't have a map. They had not, they didn't know what they were doing. Right, so they were, they were, they were, they were basically like, when the Mars. Right, so it, it definitely had to have similar type of fish. Well, here's the difference though. When you go up to Mars to see food, shoot it. Yeah, there was an arrow. Yeah, you know, there's something to cure.

Starting point is 00:12:36 Yeah, there's something. Well, you know, no, when you're traveling to somewhere where no one's ever been, they don't know that. They don't, yeah, right, you're right. But here's the difference though. When you're leaving Spain in hundreds of years ago to go to New World, you're not leaving something awesome to go somewhere scary. You're kind of like, this place sucks, I'm just going to go see what happens. You're leaving Earth now.

Starting point is 00:12:56 A lot of people think 2020. A lot of people think Earth sucks. Really? I think we're doomed. A lot of people think we're doomed. There's a lot of people that think we're doomed. Come on. We've all talked to many of people who believe that.

Starting point is 00:13:09 Sure, but at the moment is the best place to live. Ever anywhere. Well, again, same thing they were saying about that. At the moment, that would be that. The one thing, Chris, if they still believe the world was flat, right? And then like you reach the edge and you like fill off, like that might be kind of scary.

Starting point is 00:13:23 Don't flat earthers say that the reason why that doesn't happen is because there's an ice wall. Yeah, there's an ice wall like in the Game of Thrones. Apparently in the world. Yeah, that's what they say. Yeah, something crazy like that. They said at the edges of the earth, the ice walls. Yeah, massive ice wall. Nobody's seen.

Starting point is 00:13:41 Yeah. Well, or that people have seen, but it's the, it's the biggest, we're just a spinning pizza disc. Most elaborate conspiracy theory of all time. Like every pilot and like boat ship captain is in on it, you know what I mean? When you get to the end, you're just really going back and forth. Yeah, FBI calls you up like, hey, you've reached the ice wall.

Starting point is 00:13:59 They're not gonna tell anybody, okay? Yeah. We have, we have some smart people here. We've screen shoted the porn pages you look at, so you're not gonna tell anybody that you could fall off the side of the earth. Wow. Anyway, I gotta tell you guys about a couple new studies

Starting point is 00:14:13 that came out on resistance training. Oh yeah. New? Yeah. You know what I love about studies, some of these well-made studies, is that, well, you know what, I'm gonna read you guys the study, and then want to hear what you guys think the results are okay

Starting point is 00:14:28 These rats are people though. These are people. This is a resistance training. These are exercise people They were the rats doing last time when we asked him playing Rats are playing with you now these rats are lifting dumbbells. No, these are not. Yeah, this is a human study So there's three groups. Okay. The three groups are following the exact same workout. So the exercises on one of the days, I'll give you one of the days as an example. Bench press, dumbbell fly, cable triceps, extension,

Starting point is 00:14:57 back squat, leg extension. Okay, so that's one of the days. The next day would be lap pull down, dumbbell reverse fly, bicep curl, seated leg curl. So those are the two workouts, they're going to do them twice a week. So you know, workout a workout b, all three groups are. Yes, rest workout a workout b. Okay.

Starting point is 00:15:15 Okay. What are our variables? Now, here's the variables. Work out a group one does four sets of every exercise. Group two does six sets of every exercise. Group three does eight sets of every exercise. Group two does six sets of every exercise. Group three does eight sets of every exercise. They trained with a relatively high intensity, sorry, apparently everything was good.

Starting point is 00:15:35 Which group? Oh, interesting. Do you think had the most gains? Now let's count that for a second. Yeah, you gotta pay attention. That's eight, that's, you got 16. But remember, the body parts are only being worked twice a week. Twice a week with some exercises,

Starting point is 00:15:48 some exercises there's dual things. You had like, didn't I hear chest fly with bench press? Yeah, a little bit. But mainly it's like one body part twice a week. But yeah, you're right. So yeah, and if you have someone doing eight, eight, that's 16, potentially 16 to 32 sets on it I'm my guess without just that information alone. I'm gonna guess the one in the middle

Starting point is 00:16:10 Close got the best close. It was actually the most the higher volume the highest volume did the highest volume now Okay, in how short of a study to well That's a good question. I should pull up how long that study was but It's 2018 study which is pretty cool and oh, I should say up how long that study was, but it's 2018 study, which is pretty cool. And oh, I should say this, the groups were intermediately trained, so they were not beginners. So they did have some experience lifting weights. But the higher volume, the higher volume group, and if you think about it, when you look at it on paper, Adam, it's not a ton of volume, if you really think about it.

Starting point is 00:16:43 It's a decent amount of volume, but not a ton. it was superior the middle volume group did better than the lowest volume group So volume definitely makes a big difference. Well, I've been making that case for some time in the I know I know that measuring that is like the one of the single best things that somebody and here's a thing that I find interesting about measuring volume is Just your behaviors what ends up, if you don't track it and you've never tracked before, and then you began tracking one of the things that you start to realize really quick

Starting point is 00:17:12 is that you have these natural ebb and flows where you're higher, one week, lower than next week, and then over the course of one month or three months, many people that are stuck in plateaus kind of average the same amount of volume week to week, even though it may they may have a high week for two weeks in a row and then like a moderate to low, but when you look at it as a as a whole over the course of two or three

Starting point is 00:17:35 months, you kind of find this homeostasis for volume and you just kind of hover around there. Yes, you change exercises, maybe switch programming up, maybe higher intense days this days, but overall, you kind of hover around there. Yes, you change exercises, maybe switch programming up, maybe higher intense days, this days, but overall, you kind of hover around the same. And the single best thing, when I was competing, to guarantee change in growth and my physique was gradual, increased volume week over week over week, and just a little bit.

Starting point is 00:18:02 And being very methodical about that, I'm gonna start off with the least amount of work to a most amount of change. And then every week I'm going to make sure I give a little bit more of what you said. The intensity was pretty much shared in each group. Same. The same efforts exerted. It says they went to failure.

Starting point is 00:18:19 Now here's the thing though, studies, when they go to failure, it's basically when form breaks down. So they don't treat failure the same way people in gyms, tend to treat failure, but you can rest assured it was an intense work out. But you asked a great question, Adam, you asked how long the study was. Yes. I found it. How long? Eight weeks long. Okay. So now it makes perfect sense. Totally does. Of course it does. Yeah.

Starting point is 00:18:41 So what I would, if I had a year long study of this exact same thing, what I think would be, would show the most amount of results is starting in the amount of volume that group one is at. Yeah. Then progressing to group two. Correct. Graduating. And then progressing to group three versus any of those staying at one for the entire

Starting point is 00:18:59 even the highest volume because then if you looked at total volume for the year, group three would still have more volume over the course of the year, but I think that there would be, you would see more value and you would see more gains if you progressively worked up to that over the course of a year, then jump right into it with that much. Yeah, because the wall that they would hit, because they're almost at the peak already. They're hitting 32 sets per body part per week. In eight week period, that's probably gonna elicit decent gains. If you have some experience, a beginner is gonna probably over train right away, but just somebody who's got some experience, great, but how hard do you think the wall's gonna

Starting point is 00:19:35 be that they hit after five months, six months of doing 32 sets per body part? I mean, the wall's gonna be as hard as the one that's around the earth. That doesn't let us fall over. Yeah, things hold strong. So I have another study on training failure. So this is on lifting to failure. And this one involved experienced lifters. So these were lifters who had a decent amount of experience. It was around on average eight years of experience

Starting point is 00:20:05 lifting three times a week. So there are big dudes who have been working out for a little while. Now they both did workouts. The only difference between the two was one group took their every single set to real failure and the other group stopped just short of failure. Who do you think got the best progress? Over what's the hell, ain't what's the length of study? I'm gonna find the study for you, cuz I gotta find that.

Starting point is 00:20:31 Well, you're gonna run in the exact same problem again. If it's in a short eight week or less window, the people that went to failure every single time are gonna probably see the most results. But if we stretch that over the course of months, three months, six months, and beyond, I would speculate the group that came short to failure. Now I'm trying to look how long it was, but typically these studies are done for two to three months,

Starting point is 00:20:59 type of deal, so I'm gonna assume that's what it was, but yeah, going to failure resulted in less gains. Oh, less even. Wow, even in a short period. Well, dude, that's interesting. I mean, consider this. Going to failure sometimes, and even bodybuilders like Doreen Eitz talked about this,

Starting point is 00:21:19 going to hard failure sometimes is more intense for people who know how to work out oftentimes than for beginners, because when you're experienced, you can push your body. And you're going to failure in every single set. That's just another shuddy to study the support. What we talk about, which is going to failure is just it's too much intensity most of the time

Starting point is 00:21:41 for most people, even if you're experienced. Sometimes you push it outside your ability. Totally. Absolutely. Yeah, that makes a lot of sense. Yeah. Anyway, I saw you in the sauna yesterday, Adam, was it to get your cold? Yeah, I mean, yeah, no, I mean, I haven't worked out now for over two weeks.

Starting point is 00:21:58 I have intentions of either today or tomorrow being the day one. I've been kind of wait until I completely recover. I was actually doing a bunch of calls that I had to make with partners and stuff like that. I was doing, you're doing all your calls and the signs. Yeah, well, because the infrared, you know, this one, like you can,

Starting point is 00:22:13 it won't melt your phone. Yeah, no, so you could, I could totally multitask and do that. And I know obviously, ideally, I'm in there doing like meditation and relaxing and stretching, but honestly, I was going in there more because I wasn't feeling good and kind of sweating it out.

Starting point is 00:22:28 I always feel way better out. So I used to, I feel so bad now because I used to, I used to point people in the wrong direction. I would get, when I would manage gyms, I would have members come in and ask me about the sauna and they would say things like, oh, you know, when I'm sick, I can come in here and just kind of sweat it out. I've always heard that, right? And I'd be like, no, it doesn't do that. It doesn't help you get better faster. That's a myth or whatever. It just

Starting point is 00:22:52 feels good. I so push people away from it. Well, it turns out I was totally wrong. And it really, it goes back to how your body reacts when it has an infection. What happens when you're sick and you have an infection? You get a fever. Core temperature rises. You get a fever. And this is common among a lot of animals, even cold-blooded animals, when they get ill, they move to warmer places to warm their bodies up.

Starting point is 00:23:17 And scientists now know why that happens. Now, first off, your body temperature going up slows down the replication of the virus or bacteria. So it actually kind of prevents the bacteria from replicating quickly. But it does other things. It actually activates immune cells and creates conditions that are more favorable for immune cells to travel through blood vessels and do what they're supposed to do. So they've done studies on animals where they don't even give in an infection, they just raise their body temperature

Starting point is 00:23:49 and then they'll monitor these immune cells and they'll find that the immune cells go up. So just the heat alone boosts your immune system or it stimulates your defense system. Right, it's like a fake fever, if you will. And this may be why, you know, I brought those other studies up before where they they were these are really well-made studies where they show that people who use sonas regularly have significantly less

Starting point is 00:24:16 colds and flus, you know, because they they raised their body temperature. I know this is only an anecdotal, but I literally in the last probably, I don't know, I'd say three months or so. I've been the most inconsistent with my sauna use and like my hot cold contrast, which I was doing really consistently for a while there. And my vitamin D supplementation, those two things, I got, I've ran in my vitamin D a little while ago and I just fucking busy

Starting point is 00:24:48 and got around to ordering it, I keep forgetting, forgetting whatever. And then I just hadn't been using the sauna as much as I was using it a while ago. And sure, shit, I got fucking sicker in the dog. And I hadn't been sick in forever. It's been so long since I've been knocked down, especially knocked down as bad as I got knocked down right now.

Starting point is 00:25:06 Dude, you mentioned vitamin D. Some researchers think that that's the reason why there's a flu season to begin with. Because you wonder like, what? Because of the deficiency. Yeah, like, because it's kind of weird, right? Why, and in the past, they would say things like, oh, we're closer together, we're indoors, we're, you know, so we're spreading disease more or whatever. But that, you know, that evidence is a little weak. There's some researchers that believe that it's because of the lack of sun exposure, are already kind of low vitamin D levels because we tend to be indoors no matter what, get even

Starting point is 00:25:40 lower. And if you think about it, the peak of the flu season is like February. If I'm not mistaken, maybe Doug, you can look that up. I think it's like right around February. It's always in the winter for sure. It is. And so it's almost like you've had a couple months of less and less sunlight. And then vitamin D levels go down, down, down. Now you're prime. Leasing more susceptible. Well, especially somebody, I mean mean when I tested my vitamin D levels I was low and that was like in the summertime. So I was already somebody that was it say yeah February February is one of the highest Months for the flu if you look at that graph right there. It kicks off in December and look at February

Starting point is 00:26:18 It makes sense because you're you're in in many places of the US for example example, October, November, December, and January, are all kind of darker months. So you're not getting a lot of sunlight. Vitamin D levels are dropping. By the time you hit a deficiency, it's probably January, February, boom, the flu. So my advice, if you haven't been sick right now, is to be doing your hot cold contrast training.

Starting point is 00:26:39 So sauna, cold plunges, and then test and see if you have low vitamin D levels, and then start to supplement potentially if you have lower levels. You know, the problem with testing for vitamin D is you go to the doctor, you ask your doctor for prescription for a test, and they're going to say why? You say, you say, have a really well test. Oh, right. Yeah, that's simple.

Starting point is 00:26:59 That's what they do vitamin D testing on. Yeah, that's, I mean, that's where I, that, I mean, you mentioned that for my psoriasis way back when, even before we were working with everything well, but I mean, that's, I mean, that's where I, that, I mean, you mentioned that for my psoriasis way back when, even before we were working with Everly Well, but I mean, that confirmed it, man. Once I, when I took that test, and I was already supplementing with 5,000 I use already and still tested low. So, if I need...

Starting point is 00:27:18 How long were you supplementing for when you took that test? That's a good question because it was a while ago. Now, it was when we first started working with everyone. We've been with them now for over a year. So I can't remember. So I know it was at least a few weeks that I had already been supplementing for them with it. It takes a while to build up vitamin D levels.

Starting point is 00:27:37 Right, right, right. So I know it'd been a little while. I don't know how long to be honest with you though, but I mean, just a simple fact that I was taking it, and I know I'd been taking it for a little while at least, and I was still testing low, I was blown away by that. Well, I take, and I wanna be clear here, this can depend on the individual.

Starting point is 00:27:57 So what I do may not work for you, and it may actually raise your vitamin D levels too high, having levels of D that are too high or not good for you either. You wanna be- That's why you wanna test. Yeah, that's why you wanna test, because if you're levels too high, having levels of D that are too high or not good for you either. You want to be- That's why you want to test. Yeah, that's why you want to test because if you're already super high,

Starting point is 00:28:08 supplementing is going to make you not healthy. But I was supplementing with 5,000 IUs between four to 5,000 IUs a day for a long time. I mean, years, I've been taking cod liver oil forever, which that already has at least between one to two thousand I use in the dose that I take. Then I'll supplement with an additional two or three thousand in capsule form. At least for a year, the cod liver oil longer than that,

Starting point is 00:28:34 probably four or five years. So I've been supplementing with vitamin D for a long time. I got tested, I did the Evely Well Test, and I was in the perfect amount. So what does that tell you? Yeah. That tells you that I needed to supplement that whole time because of the lack of sun exposure that I get. Now along those lines of medicine and a lot of stuff, do you guys know the connection, you guys know Stanton's are right? Stanton's are drugs that they prescribe

Starting point is 00:29:00 to people to lower the cholesterol. It's the lower cholesterol. I thought Stanton was blood pressure too. No, blood pressures are like, I think calcium channel blockers and stuff like that, but are they made of blockers? Beta blockers are regulate heart rate, maybe even calcium channel. But anyway, Stanton's prevent the liver from producing as much cholesterol as it normally would.

Starting point is 00:29:21 So it lowers your cholesterol level. It does so reliably and very effectively. There's some of the most popular prescribed drugs that keep lowering the threshold for when you need to get prescribed statins, in my opinion, probably to increase the amount of consumers that they can prescribe them to. But anyways, did you guys know the connection between statins and mental health issues like depression and even in some cases changes in personality? No.

Starting point is 00:29:52 Yes, and that's actually one of the well-known side effects of taking statins, which I kind of knew, but I didn't know that it was established. I thought maybe it was like. Is that most depression medications are finding? It's like it totally changes your behavior on some level? Yeah, but they're totally different. So antidepressants, the most popular types of antidepressants work with serotonin in the

Starting point is 00:30:16 brain. And what they do is they increase circulating levels of serotonin in the brain through preventing it's or reducing the reuptake of it, right? Which makes sense because then what happens your body gets adapted to you taking something exogenous and then you then you no longer are probably producing it at normal natural levels anymore. So I would assume that if you're not on it, that's where the depression comes from. Or or I think we I think it is, you know, it may help with depression, but we don't completely know the effects that increasing levels of serotonin in the brain will have on the body. And could that change

Starting point is 00:30:48 your personality? Well, yeah, changing, you know, that's what we're trying to do with depression. We're trying to live depression. But anyway, stantons have been shown to reduce cognitive ability. And there's a depression risk with stantons because cholesterol is so healthy for the brain, it's essential. For brain, in fact, your brain tissue is the most cholesterol, one of the most cholesterol dense parts of your body. If you take your brain out and you analyze how much cholesterol is packed full of cholesterol.

Starting point is 00:31:15 For a building block of the cell, right? Yeah, dude, so you got all these people on statins. And so, you know, what I would like to look up, and I'm gonna try doing this a little later, is I'd like to look up the percentage of people who are on stands who are then later prescribed antidepressants. Because I bet you that number is, I wonder if that number's alarming.

Starting point is 00:31:34 How many people take that? Like the first one is taking depression. Yeah, so like, because stands are typically prescribed to people over like 45, 50. So, and in that group, 50, or as the higher, they have the highest rate of antidepressant. Nobody's motivated to test that, right?

Starting point is 00:31:50 Because that's a whole industry, the way they can find numbers, they give you the solution to that, which is in this pill form, which will lower that cholesterol number substantially, but the side effect may be depression. Yeah, so here's a pill for that. Yeah, I'll give you this.

Starting point is 00:32:05 You guys are trained people in advanced age. You guys ever get a list of their medication? You're asking, oh my god, dude, it's substantial. Do you remember the first time? Did that shock you? That's 20 pills, yeah, like multiple times a day. Yeah, I remember the first time that I have it. The irony is that you have one or two things going on with you

Starting point is 00:32:24 and you have to take a prescription or two for that. But because of that, you end up having to take three other prescriptions to counter with the side effects of what those are taking. That's how they get to that like 20 pills. I will never forget. There was a woman that I trained. She was 82 years old and this is when I started

Starting point is 00:32:42 to really figure out that I enjoy training this group of people. So she comes in wonderful lady and is part of my, you know, gathering information. I ask her for medications, not because I'm a doctor, but just because I want to look and see if there's anything that contraindicates, you know, certain types of exercise. I think they need to look out for plus out contact the doctor, let them know that I'm training this woman, is there anything I need to know or whatever. So she brings in this list of medications and it was three pages long. It was a printed, she printed it out on her computer and there were drugs that

Starting point is 00:33:14 didn't seem to make sense. So I said, oh, this is, why do you take this laxative? And she's like, oh, I take that one because this other drug makes me constipated. Yeah. Why do you take this anti-anxiety medication? Well, because this other drug tends to make me feel anxious. Anxious. Yeah. You know, why do you take these sleeping pills? Well, ever since I started to take in this other drug, I've had trouble sleeping.

Starting point is 00:33:37 And I couldn't believe how many of the drugs were there to counter the other half of the drugs. You just become a chemistry experiment. It was insane, the amount of medications that they were on. It was just crazy. That age group, every time I trained somebody, over the age of 65, they'd bring me a list of their medication. It was always at least one, usually three or more.

Starting point is 00:33:57 That was the more often than not. No, we had to bring something up that, anytime that we're wrong, we always shed light on it, right? And it's not often. Were we wrong or were you wrong? It's not often. It is.

Starting point is 00:34:10 What happened? Yeah, I think we, I think we, I think you know, I think you know, you're looking at it. What do they do? I definitely think it's yet not. I'm pretty sure that we were all,

Starting point is 00:34:17 could have been me. I think we were all in agreeance on this. And that was in, you know, we were taught, we always talk a lot about streaming services. We talk about Netflix and Disney Plus and all that shit. Yeah. One of the, our expertise. Right.

Starting point is 00:34:30 Yeah. Absolutely. This is why we're wrong, right? This is not our expertise. We do much better. We do fucking spaghetti on wall. We do much better predicting shit in the fitness space, right? So we should stay in our lane.

Starting point is 00:34:39 But, you know, we like to have fun and speculate on other, other industries. Other industries and one of the things that we, we speculated on was like the box offices, like movie theaters. And I was reading actually an article this morning that said that this is the fifth year in a row of them doing $11 billion in box office in just the US.

Starting point is 00:34:59 So they're doing better than we thought. Well, what there are is they're maintaining, right? So they're not losing. I think we predicted that it was labor wrong on that. It's only a matter of time that they would be closing down and we were talking about all the ways they were pivoting by showing football and MMA fights now and there. And now everybody has the luxury seats

Starting point is 00:35:17 and they're serving food. So, you know, it's not dying, it's maintaining. So it's interesting to me that it's still producing that kind of revenue. I think that's great. Well, look at the movies that they're producing that are making all the money. They're all superhero films and fantasy type films. Yeah, it's funny because a lot of the Hollywood like directors out there talk a lot of shit about that. They're like, oh, it's just, none of it is art anymore. It's all like theme park movies. You know, and it's like, yeah, okay.

Starting point is 00:35:48 You know, you can make that argument for sure, but people fucking love it. You know, it's like, it, again, this is one of those things, it's like give people what they really want or challenge them. And we haven't seen a lot of movies out there that challenge people.

Starting point is 00:36:01 Well before any streaming came along or any of that, but what, I mean, I used to, I don't know if you guys were the same one. There were movies that like, I used to say, I must see it in theater and there were other movies I didn't care about. And the ones that were must see were the action, crazy,

Starting point is 00:36:17 what loud, explosive action type movies I had to see inside theater. The others, I always said, oh, I'll wait till it comes out of the DVD. You know what I would like to see? I would like to see inside theater. The others I always said, oh, wait, you know what I would be. You know what I would like to see? I would like to see how many tickets that is because the price of movies keeps going up. So what if the revenue is big and flat because they're not selling more tickets, they're just selling more expensive tickets. Oh, yeah, I mean, that's, but I mean, that's just that's smart business pivot, right? It's like, okay, we're gonna,

Starting point is 00:36:44 we're gonna get less traffic. That's a fact. There's more people staying home and streaming, but how do we not die as an industry? Okay, let's find clever ways to increase the dollar amount per person by including packages and higher price point because we are offering different services. That's exactly what they've done. At the end of the day, I mean, that's what makes a very good industry is that they have found a way to handle this new onslaught

Starting point is 00:37:10 of a generation of people that don't go to movies because they'd rather stream at home and stay in Netflix and chill, and they still have managed to maintain. Now, you know what, it may be novel too, right now, the streaming, because it's so convenient and everything's at your house, but it's a totally different experience

Starting point is 00:37:24 when you go to the theater. Everybody's there laughing. Like you kind of react based off of everybody else's feeling. It's like this group feeling, as you're watching what's in front of you. So a lot of people still really enjoy that. I also, you know, very good point, and it's like a date and an event, right?

Starting point is 00:37:42 Like nobody's like, you know, something to do. Yeah, it is. It's something. And I've, and maybe it's because having a son right now and watching so much tell, I've watched more television in the last six months than I have probably in the previous, you know, 20 years maybe. And I feel disgusting sometimes after a while.

Starting point is 00:38:01 And I really just never left you. No, I really do. It's a problem. A series gets me, right? It sucks me in. And then I binge it. And then I look at the clock and I'm like, holy shit. I watch all this.

Starting point is 00:38:14 I watch all this. Yeah, five hours. Like, five hours glued to the same fucking show. And I feel dirty. Yeah. I feel dirty afterwards. I do. You know, one's ever,'m I alone on this or what?

Starting point is 00:38:25 I'm so much amy's and so I think there's I think that's I can't be the only person who feels that way when they get sucked I have like I've watched five hours of TV. I feel gross. Let's go to the movies and watch TV Can do some production well I mean what I what I think we may see and this was to Justin's point that it point, that the streaming thing at home is still novel, right? It's still novel, it's competitive more and more. But eventually, and you see this with some streaming services are going back to the old model of releasing one episode per week versus the, here's the whole season.

Starting point is 00:38:58 I prevent the shame. Yeah. No, I'm right. I mean, you rip you, you're drunk. I can't be dealing with it. I can't be dealing with it. Yeah, no, I really do think that,, you rip you your drug. Yeah, I can't you I can't be the only yeah No, I really do think that yeah, you know what I remember that I don't know if this still happens But part of me thinks it doesn't happen as much anymore because it's different or part of me thinks

Starting point is 00:39:15 It I just don't know what happens because I don't go to opening days for movies anymore But I remember when I was a kid when when certain movies would come out, like Batman, remember when Batman came out, the first one with Michael Keaton. I remember the line being like out the theater round. Oh, it's so crazy. Does it still do that? Oh yeah.

Starting point is 00:39:36 Yeah, it depends on the movie. Yeah. I remember that, like Jurassic Park was like that. We just round the block and we had to wait for it. I mean, I think almost every time a Star Wars comes out, it's gonna sit gonna say this is the first time. So last year and the year before that, like for the newer like relaunch of it,

Starting point is 00:39:50 like I went a little bit later because I was like, I don't wanna go when everybody's like, you know, it's super crowded, crazy, whatever. And so like this year I was like, no, I'm gonna do it like right, like the screening before it's even launched, you know, and like I wanna get there like with all like the super fans and it was so much better. It was so much better, dude.

Starting point is 00:40:11 Everybody really fucking wanted to be there. They're not going there just like, oh, I don't know if this is gonna be any good. You know, like that kind of bullshit energy, you know, it's like, you know, I'm wearing my robe. I got my lightsaber, you know, like there's people like Princess Leia buns, you know, it's like, you know, I'm wearing my robe. I got my lightsaber. You know, like there's people like Princess Leia buns. You know, they're cheering, it's throwing fucking popcorn. It's a totally different experience. I went, we went to go watch Boss Lady, I think it was called Don't Watch It.

Starting point is 00:40:38 Take, take, terrible, terrible, recent? Yes, dude. Is it a cartoon or something? No, it's a moot. I don't know if it's called Boss Lady or the Big Buz, but Salma Hayek plays this, this, this, like CEO of this makeup company. It's supposed to be a comedy. You get roped into watching some interviews.

Starting point is 00:40:52 You know what? You know why though? Yeah. Because I like, I'll go to any movie. I love the movies. I love sitting in a theater and in, in chillin or whatever. You like listening to Anya when you were working on it? Yeah.

Starting point is 00:41:02 Yeah. I love the, I love the note book. It plays rarer on the house. Along the lines of more things we are wrong at, right? like listening to Inja when you were working on it. Yeah. I'm the notebook dude. So you're around a half. Along the lines of more things we were wrong at, right? Everything I was reading this morning, I swear. Like, fuck, we were wrong there again. We talked maybe like six months ago about Pokemon Go and how it just like, it was a one hit wonder,

Starting point is 00:41:19 it exploded, and then we never heard about it again. Wrong, made $894 million in 2009. Oh, man. Which was more than their launch. Wow. So it's bigger, it was bigger. Is that because of worldwide sales? I guess.

Starting point is 00:41:33 It has to be. And all the problem, I'm sure you have all the stuff that they made off of it. Like I'm sure there's coloring books and toys and all kinds of other bullshit around it. So, but man, $894 million in 2019, yeah, it's still a viable business. That's crazy.

Starting point is 00:41:49 Yeah, just like came and went, like, for a while there, you almost saw kids out there everywhere with their phone, just like kind of scanning areas. I remember it became a problem because people were walking into different parts of private land where they weren't supposed to be and people were, you know, like getting in trouble because they're trespassing.

Starting point is 00:42:09 No, it would be really interesting to see. I don't know where. It's got to be worldwide sales. That's what I think. Yeah, we're a lot. I think Chinese kids started doing it. Seriously. I thought they were first.

Starting point is 00:42:18 Didn't they first and we were. Were they? I thought so. I don't remember to be honest. Maybe Japanese. But I mean, I, but here's the thing. I mean, I'm sure continued app sales and people, you know, whenever we saw, I guarantee we weren't

Starting point is 00:42:30 the last country to get on board. So I'm sure other countries adopted later on and that probably drove a lot. And then what all of these things do, it's surprising. It becomes a big, you know, like a good example of this is, you guys remember, I know, well, maybe you guys don't because you guys don't have young enough kids anymore, but you know, the

Starting point is 00:42:48 shark to do to do. You know, yeah, yeah, the baby shark or whatever. I mean, that way are you throwing your son that he hasn't seen it. Oh, no, he has seen it. I think, I like it. Yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah,

Starting point is 00:43:04 yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah. But that is- We'll lose every list. Every list. I mean, what a phenomenon that becomes, right? It blows up first on something like YouTube, and I think it's like one of the few videos I think it's even in the like hundreds of millions or billion views. It's crazy on how many views. But from that, I mean, now if you go to like Target

Starting point is 00:43:19 or, you know, any of the toy stores you've got, they have a whole line of products around that and now there's all these different sequels to it. It's in some duty. Oh look at there's the Pokemon. Oh there you go. By the way that movie was called Like a Boss that you should not watch.

Starting point is 00:43:34 There you go. So what does that say there Doug? It looks like Asia Pacific? Yeah, Asia Pacific is definitely the biggest user. Yeah. Now is that include so Asia Pacific? Is that what you're talking? Does that include, so that's Japan?

Starting point is 00:43:48 Does that include China? Oh, I would say so. Interesting how it continued to dramatically coin. So the US, it looked like it flattened out a little bit or grew a little bit but not big. Still growing. Bro, US went from first year launch 27 to 67 it's still three yeah but I'm looking at the like previous year went from 60 to 67 so not

Starting point is 00:44:10 you but look at Asia Pacific yeah it's that went last year gangbusters 240 was at 5 240 to 300 I mean that's look at that bro and is this just the the app dog that you're looking at yes right so So I mean, who knows what they did, revenue on other, other revenues to. That's a number of active users of Pokemon Go worldwide. So combine that looks like you're looking at over half a billion people playing. Where's another viral thing I just don't understand? So I know like, I don't know if it's in Japan, Korea,

Starting point is 00:44:40 China, like there's this whole, like, proper way to eat. Like it's not like, I there's this this whole like you know proper way to eat like it's so it's it's not like I've talked about this. This is how about where they just get really super messy and just like slap their face with weird Huge bowls of food and they smack their lips and there's like eating normal and then all of a sudden Just like slap it all over there. There's a name for it. There's a name. What's it called? You know what it's called? You bring it up and you don't know the name of it. Shame on you.

Starting point is 00:45:07 I keep it up. I've never done that. I can't. I can't. I can't. Hip-a-crit. Yeah. Yeah.

Starting point is 00:45:14 I only one of us actually wrote it. That's a nice one. Yeah. We need somebody to know it. I did. I talked, it's like some of the most viral YouTube videos are these videos. Yeah. It sucked me in. That's just mind blowing to know. I did, I talked, it's like some of the most viral YouTube videos are these videos. And it sucked me in. That's just mind blowing to me.

Starting point is 00:45:29 But they just eat loud and it records the sounds of their... Yeah, they slurp it in and it's just like all over the face. So there's a actual phobia against mouth noises. Forget the name of it, but Jessica has it to a small degree, which I feel bad for because she's with this guy. Yeah, no, I mean, I'm the same like to like I get It's hard for me when it's not smacking their lips like crazy. Dude. I was I was watching this video on Raising kids and I thought this was really fascinating thing to kind of bring up and it first it shows this

Starting point is 00:45:58 Little kid who's freaking out Because I forgot they think they didn't have their blanket or something. And so mom and dad are just there, just there letting the kid freak out, hugging them when they want to hug, kind of making sure that they don't hurt themselves as they lose their temper or whatever. And you watch in this video, and after about a few minutes,

Starting point is 00:46:18 I think it was like three minutes of this kid screaming, the kid puts their thumb in their mouth, walks over to dad and gives them a hug. And so then the video talks about how to handle your kids and their strong feelings. And they said, one of the worst things you could do to a kid is make them feel bad for having their feelings or not feeling accepted. So like your kid gets real angry and you're like, hey, you can't get angry in this house, go in your room, or don't cry, whatever. They said that that actually doesn't help a kid evolve the way that they feel things. They said that that actually doesn't help a kid evolve the

Starting point is 00:46:45 way that they they they they feel things. They said what you should do is allow your kid to feel and acknowledge it. I can see that you're sad right now. Of course don't let them hurt themselves or others. Let them feel it and then discuss with them when they're done. And I've tried this now with my daughter a couple of times. Now my daughter's older. She's 10, but she'll get really angry about certain things. And I've tried this a couple of times. Now my daughter's older, she's 10, but she'll get really angry about certain things. And I've tried this a couple of times, and it's like a hack. It's like an incredible hack.

Starting point is 00:47:10 Like I forgot what she got so mad at, but she'll get mad at what she's trying to fix it, or like doing something. Or fix their feelings, right? So I don't remember what it was. She, I think with her socks didn't match or something like that. She got all like, oh, you know, losing her temper

Starting point is 00:47:22 and I'm like, wow, it looks like you're really upset. I can see that, yeah, by the side, I just said, okay. I said, ah, you know, losing her temper and I'm like, wow, it looks like you're really upset. I can see that. Yeah, my son just said, okay, I said, listen, you let me know when you feel better and let me know what you'd like me to do. And so she did, she lost her temper, got really pissed off. Then she got calm and she came to me and she's like, I'll just wear these other socks.

Starting point is 00:47:37 Now, had I told her, you're gonna wear these other socks, you're gonna stop freaking out. It would last you know, 30 minutes. Now, I wonder if that works. Similar to like what I do right now. I'm in Katrina hates this when I do this. But I don't know, I just, I feel like I don't want to one, raise my emotions to I also don't want to allow him to train me by things by screaming or crying. So, you know, they're every once in a while like right

Starting point is 00:48:02 now, Max is teething, right? So he, he will throw like, you know, just at night time sometimes, he'll just all sun throw this crazy tantrum and he's kicking and screaming and you could tell he's just, he hurting, he doesn't want to go to bed, all the above, whatever. And normally, it's pretty easy. One, Katrina and I rarely ever have to go up to put him back down to bed. We let him cry for the tip, what they call the 10 minute method. He cries for 10 minutes and then we go in there and we console them and then put them back to sleep. And he normally goes down unless like he's having one of these fits and he had one of these other night. And you know, we have the monitors you can hear and see everything. So she's, you know, even though I go up there, I know she can't stop

Starting point is 00:48:39 it. stare and watch and listen to everything. Right. So I'll go up there sometimes. And if I, and first thing I'll try and console him, and if I notice he's just pissed and throwing a fit, instead of like trying or getting frustrated, I'll actually just lay down on the bed next to him and just let him fucking cry. And just scream and cry. I'm holding, I'm,

Starting point is 00:48:57 but he knows you're there. And I'll be rubbing his chest, hey, it's, and everyone's gonna say, it's okay, buddy. And I just, and he's crying. And she's, she's like, what are you doing? What are you doing? Why aren't you, I'm, let him have his feeling. And I just, and he's crying. And she's like, what are you doing? What are you doing?

Starting point is 00:49:05 Why aren't you, I'm not. Let him have his feeling. He's fine. I'm right here. I'm not leaving him. I'm not yelling it. I'm not doing anything. I'm just allowing him to get it all out

Starting point is 00:49:14 and just know that I'm right here. I'm not, and most importantly, what I think that. And you make sure it's not diaper. It's not, yeah, yeah. Right, right. I know it's all not, none of those things, right? And what I think happens a lot to, to parents is,

Starting point is 00:49:27 because I can trust me inside, I feel it, you get frustrated and you wanna escalate, right? You want to be upset, now that they're upset and then it turns into just no good. So it's really me keeping myself calm and like, hey, this is his only way of communicating right now. He's trying to express whatever, but I also don't want him to think that every time he throws a tantrum, I come to his back and call and then do whatever he wants, but I'm also

Starting point is 00:49:52 there for him. So, I don't know. This is an area where her and I kind of go back and forth on how we do things and I do that. Well, the fact that you're there is different than leaving him and letting him cry. Totally different. And that's what this video showed. It was like this little kid was losing his shit and the dad and every once in a while that you're there is different than leaving him and letting him cry. Totally different. And that's what this video showed.

Starting point is 00:50:05 It was like this little kid was losing a shit. And the dad, and every once in a while, the little kid was like, you know, trying to bang his head on the wall or whatever and the dad kind of puts his hand there to stop him or he wants to throw something, he grabs it, no, don't throw that. And just lets the kid feel it. And then you can see the kid afterwards

Starting point is 00:50:20 kind of process it. And like I said, I've done it a couple of times. Again, my daughter's older, but it makes perfect sense. Adults are like that too though. Yeah, I think the fear is that, you know, that pattern of behavior is going to continue, which, you know, you don't realize they're kids. They're all this stuff is new. They're figuring out. All these feelings are brand new. And, you know, like, we project our own, like, well, I would never, you know, scream or cry, like, we do that a lot. I even catch myself with that, you know, like we project our own like, well, I would never, you know, scream or cry or like, we do that a lot. I even catch myself with that, you know, every now and then, like,

Starting point is 00:50:49 why did you react like that? That's just like, that's crazy. Like, but they're still figuring out how to cope and how to, you know, properly conduct themselves, you know, in situations. And so, yeah, it's definitely something you kind of have to pull your own self out of it, let them work through it, and then hopefully they build that knowledge themselves. by Max and Obolic. If you're looking to maximize your overall muscle and strength, Max and Obolic 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 Bolognian Flaw! An eagle is landed! Alright, our first question is from Stephen Baldwin. I started doing Dave and Baldwin. Well, he is a real Stephen Baldwin,

Starting point is 00:51:50 but I don't think he's the actor. I started doing daily stomach vacuums for the first time about a month ago and have seen significant results in a short period of time. My question is, what other unique or forgotten exercises should I be doing that will have similar benefits and results?

Starting point is 00:52:08 You know, it's, I'm glad you know. I like Gallic Baldwin. Yeah, I'm glad you posted this question because there's an exercise that I think is going to become forgotten pretty soon. We've put it in quite a few of our programs because we all value it, but I just don't see people doing it almost ever. It definitely wasn't being done

Starting point is 00:52:28 when I was managing gyms. And even now when I go and I work in gyms, so I work out in gyms, I should say, I don't see people doing this exercise almost ever. And that's a pullover, just a dumbbell or barbell pullover. I almost feel like this exercise is gonna become, and you know why I think it's gonna become forgotten?

Starting point is 00:52:46 Cause it doesn't necessarily target a specific, it's gonna work so many different muscles. It's not like an isolation movement for too many of the things or for too many things that I think that's why it's falling out of my favor. I love it. I like that. I like that point.

Starting point is 00:53:00 And I think that's a good thing to talk about. And the reason why I think it is because it's an area where if you are somebody who is young now and you have no problem reaching above your head and picking things out of the cupboard or with that, that's great. But it becomes an area that's very common when you train people in advanced age that can't do that. And I would speculate that if you did a good job of continuing to do pullovers for most of your life, this would be an area that you would stay very connected to and probably wouldn't lose that ability. So I like that one. And it gives you good, it's good shoulder mobility.

Starting point is 00:53:38 Right. It works the lats, it works the pecs, it works the serratus muscles, which are the finger-like muscles on the side of the ribcage. I fell in love with pullovers. Well, I first started doing them because, when I started working out,

Starting point is 00:53:52 they were a big Arnold Schwarzenegger like to do them. And then because Mike Menser did them in his heavy duty workouts and I became a fan of his. But I've always done them since because I've always gotten great results from them. Either in my chest workout or my back workout, I've've always gotten great results from them. Either in my chest workout or my back workout, I've just always felt great results from them. And I think it makes my torso feel more integrated

Starting point is 00:54:13 together and strong, especially the barbell version. I almost, I never seen anybody do barbell pullovers. Yeah, I don't know. I mean, it's tough to think like, I was thinking about like maybe a windmail as being an example just because it's it is like a forgotten exercise that is kind of, you know, it's coming back on some level, but it's like only people that are really into kettlebells are into unconventional training in general, which I feel like the general public could benefit from this exercise more than anybody.

Starting point is 00:54:47 The simple fact that you know, just being able to stabilize, you know, your spine in rotation and then also like the hip-hungin aspect to it, you know, holding something overhead. And so, you know, the, you know, lateral, you know, like part of that in terms of stabilizing the, you know, the QL, like all these types of things that are involved in, in this particular exercise, like you really have to, you know, take your time with it and be able to, uh, brace your body and be able to have control over, you know, your T spine and all these different things. So I think that it also, it helps to benefit the way that we're sitting all the time

Starting point is 00:55:30 and the way that we're always protracted and that it's sort of like, it helps to embolden your spine and the function of it and protect it better. Yeah, I agree, the windmill is a great exercise. And really, if you want to find some of the best exercises that people don't do anymore, go back to look at the lifting, the exercises that were popular in the 30s and 40s and maybe even the 20s among strong men and bodybuilders. And what you'll find, so I said the pullover, right?

Starting point is 00:56:06 And those days a pullover was one of the main exercises. In fact, it was one of the most popular exercises. Not only was it not forgotten, but it was like the bench press, like everybody did some kind of a pullover. Everybody did a windmill. And the reason why they did a windmill was to get them to be able to do what's called a bent press. The bent press is a side, it's like a shoulder press,

Starting point is 00:56:30 but you're in this kind of windmill side position. And if you train this, you can get tremendously strong. I mean, I know Eugene Sandell was able to do a bent press and that says one arm bent press with something like 300 pounds. Well, it's partially, it's the raw strength of it, but it's more, it's learning the technique of how to stabilize it more by retracting your shoulder

Starting point is 00:56:51 and being able to lock it in position. So now it's like, you know, you have this bulletproof shoulder that now I can then, you know, also use, you know, more integrate more muscles in the left, you know, along my, you know, obliques and that, you know, all the way down to my hips. Well, I love that because as we get older too, for sure one of the first things we lose is like rotational strength because we just don't do it as a kid you play and so you're all over like

Starting point is 00:57:14 the transverse plane and you do that naturally playing on the playground or playing sports. But probably one of the first things that people lose is rotational strength. And I love them. I was going to suggest the Turkish get up. We had a debate, I think, with one of our good friends who's really, really smart about, you know, he cracks on the Turkish get up. No, of course, he's young and super, super strong and it hasn't probably dealt with a lot of elderly people. And I think just the ability to get up from the ground like that and to just in your point

Starting point is 00:57:47 with rotational strength and be able to lock the shoulder in place and stabilize. You get all of that too with a Turkish get up. How many times have you guys trained an advanced stage client and the workout was teaching them how to get up off the floor. Sure. Yeah. That would be a whole workout. Right. So, and it's fun because you can really, as you get good at it, if you're younger and you're not, you're not 70 and thinking like that, you're just, hey, what's a great movement that has lots of carryover and benefit? What a fun exercise to progress and get to the point where you're really strong

Starting point is 00:58:23 where you can hold 100 plus pounds over your head while you get up off the ground. And man, yeah, it's not gonna make you have the best, you know, the heaviest bench press or deadlift or squat in the gym, but the overall control, body control that it takes to do that, and that what that has for overall health carryover and feeling good, man, I love that.

Starting point is 00:58:43 Yeah, no, Turkish Gap has a lot of value. I don't know if I'd consider it forgotten, just because it was forgotten, and then people started doing it, because it was a popular movement among Turkish wrestlers and grapplers, and nobody did it. I would say it's forgotten. I mean, people started doing it.

Starting point is 00:59:00 When's the last time you saw someone doing the gym? Well, I'll tell you what, way more now than- Never have. Didn't 20 years ago. Well, let's weigh more. Once every six months, you see it? Yeah, still. Yeah, right.

Starting point is 00:59:10 I mean, once every six months for guys who live in a gym to see someone trainers doing it. Yeah. The ones that are all about kettlebells, know all this, like, conventional, very, very- It needs to be done for sure. But what I mean is 20 years ago, I didn't even know what a Turkish get up was.

Starting point is 00:59:24 Yeah. And I was a trainer. It was something that- Here 20 years ago, I didn't even know what a Turkish get up was. Yeah. You know, and I was a trainer. It was something that, here's another one that, I don't see too many people doing, you'll see martial artists do it sometimes, but there's a lot of value for just the average lift or, now we used to call them dive bomber pushups.

Starting point is 00:59:37 I'm not sure what other names, they're all for it. But these are pushups on the ground. You take a wider stance and you lead with your head and then you kind of scrape your chest and stomach on the floor and then press your upper body up. And the finishing, the finished position looks like in yoga they call it up dog.

Starting point is 00:59:54 And then you go back to your butt being in the air and then you do it again, you do what's called the vertical dipole. They actually have like a little wooden handle that like was made. If you look it up, I know they're like trying to bring that back in terms of like some of the old unconventional type tools. And it's literally just a bar that you hold on and that's the exact movement you do over it.

Starting point is 01:00:15 Next question is from that fly guy. I'm a hard gainer and have read your hard gainer guide. My issue is still getting enough calories while not eating junk. Would you recommend a weight gainer if it's from a great company like Legion? I feel like this is like what a Mike's guy that works for like this. I feel like we got industry.

Starting point is 01:00:34 Should I try a weight gainer? Like this great company Legion makes for you. So hard-gainer guide is available for, it's still available and it's free. So it's basically a guide that helps people who have trouble gaining muscle mass. That's at mindpumpfree.com. Now, here's the thing with eating junk.

Starting point is 01:00:53 I know how hard it can be to eat adequate calories to gain muscle when you are somebody who burns a lot of calories, either because you have a fast metabolism or because you have a very active life. I know the struggle. Now, those of you who don't know what that struggle is like, you're listening and you're thinking,

Starting point is 01:01:09 oh, I would love that. That's such an awesome problem to have. I wish this has always greener. Yeah, it sucks. It's hard. You're feeding yourself and feeding yourself and you're not putting on muscle and it's like, I can't eat anymore.

Starting point is 01:01:21 So there are certain tricks of the trade that will help you do that. Now, part of that is seeking out hyper palatable food. Now, this doesn't mean you eat junk food necessarily, but junk food definitely has more of a place with a hard game that it does with someone who's trying to lose weight because junk food does a very good job of getting you to eat more calories. It's tasty. So it makes you want to eat more. So the kinds of junk food that I like to eat when I was trying to gain, that isn't super unhealthy,

Starting point is 01:01:50 is like I would make my own french fries, and I'd use olive oil, for example, put them in the oven, hyper-palible salt, it's salty, I could get my carbs and starches that way, or I'd make a bowl of rice and put a bunch of soy sauce in there, and maybe some butter or something like that, give me some extra calories, or cook the rice with bone broth to add the proteins. So there's definitely some value into eating things that are hyper palatable when your

Starting point is 01:02:12 problem is not eating enough food. Now is drinking your calories a good strategy? Absolutely. Actually one of the easiest ways to boost your calories when you're struggling and you're hitting what you feel like as you're ceiling is to boost your calories when you're struggling and you're hitting, what you feel like as you're ceiling is to drink your calories along with the stuff that you eat.

Starting point is 01:02:31 A weight gainer is one way to do that. You can make your own weight gainer as well. You could use things like whole milk. And prefer that. But here's the thing, protein sources tend to be an issue. How do you increase the protein content of making your own gainer? Typically you'd use a protein powder.

Starting point is 01:02:46 Unless you wanna do what I did a few times, which I only did a few times because it was gross, which is blend up chicken breast. It's disgusting. Well, I used that part of the monster mash thing, like the vertical diet. No, no, that and the blender. Okay, yeah.

Starting point is 01:03:01 I never had a lot of success with weight gainers. I did all the, in fact, most of the time, whenever I take a weight gainer, just to give me the shits afterwards. I feel like I was a horrible, horrible gainer. Yeah, I'm like, I just drank that and I feel like it literally just came out like 30 minutes later, that's how I felt. Now, I've actually never used Mike's weight gainer, so I don't know what it's like, but here's my strategy when I was bulking.

Starting point is 01:03:25 And this is like, you know, really new for me. I mean, really close to when I was just doing this, right? So when I was competing and trying to put mass on and I was training at the volume, I was, I was eating north of 5,000 calories. And that's really hard to do all clean. So I had my targets of where I wanted to hit from like all-whole natural food. So it was about 35. In order to get my protein intake, a good amount of good vegetables and

Starting point is 01:03:54 greens in my in my diet, I needed to hit roughly about 3500 calories of like whole natural foods. And then when I allowed myself, that's when I would allow myself to go outside of that. And so I know Sal was giving examples examples of things that you make. I was lazier than that. I would order five guys and fries. Like that would, that's, I would put that would be my, how I pile on the calories later on to hit my 5,000. I'd go 3,500 of eating clean, my made prep meals. And then once I hit my target, then the way I rewarded myself was I would allow myself to have more, you know, palatable foods that I really, really enjoyed. So, yeah.

Starting point is 01:04:33 Now I got, I pulled up, so I didn't know he even had a weight gainer. The products that I'm most familiar with from Legion or Pulse and their protein powder. But he does have a weight gainer. So here's a difference. The weight gainers that we took when we were kids, because I took have a weight gainer. So here's a difference. The weight gainers that we took when we were kids, because I took those same weight gainers at them

Starting point is 01:04:49 and the same thing happened to me, they gave me the, you know, they gave me liquid poops. What, how many calories was your, were those weight gainers? I've reviewed some of them, like 900,900 calories. Packed full of just sugar and shit. Yeah, yeah.

Starting point is 01:05:03 Okay, so one serving of his gainers 370 calories. Okay. Oh wow. It's not even that high. No, it's definitely like a small meal, but it's in this way, I like Mike. He doesn't make shitty, you know, he's not trying to make shitty products. He's higher fat probably. Well, 51 grams of carbs, 38 grams of protein, and then the ingredients are good. The protein is coming from you know way Cacine and the carbs are from things like potato starch oat flour You know, he's putting flax seed in there and stuff like that So not a bad not a bad choice in terms for especially for convenience because making your own can be different

Starting point is 01:05:39 Drinking calories definitely is a good strategy though. Here's an easy way to do it, by the way, if you want to do this simple, simple, simple, how do I drink more calories into my diet? If you're not intolerant to dairy, if you're totally cold with dairy and you could drink milk, drink a glass of whole milk with every meal. You know, that's easy. That's an easy way to add like 500 calories to your whole diet. It's just with breakfast, lunch, dinner, and your meals in between, drink water, and at the end of your meal,

Starting point is 01:06:07 take a big glass of whole organic milk. I mean, and just drink it. I mean, in the bodybuilder community, I mean, this is how we all fall in love with peanut butter, man. That's how I go. So, peanut butter is the jam. My homemade shake. Peanut butter is not the jam.

Starting point is 01:06:21 Peanut butter. Yeah. No, my homemade shake would be a way. And I used almond milk. I didn't even, I could've got more calories if I used whole milk, but you know, too much dairy does bother me. I can have some of it like my way protein I can handle,

Starting point is 01:06:35 but lots of milk, ice cream, if I'm doing too much dairy, it definitely affects me. So I was using almond milk, which is hardly anything, but man, yeah, and way, which is not a ton of calories, but I've got in there, I've got two tablespoons of peanut butter, one tablespoon of Nutella. I add in like a quarter cup of egg whites in addition to that. And then I used to take hazelnut ground coffee and then pour that in there and then blend that all up. And man, that's it ends up being a pretty high calorie shake still and it's phenomenal.

Starting point is 01:07:09 You throw a banana in there too for an extra 120, 130 calories. So here, this is what I did. This was what I did back when I, and that shake that, that shake did sound delicious. Here's what I did when I was a kid before I could, this is when I could have milk. I can't do this now. It totally destroyed me and wouldn't need to anyway, I don't have any issues bulking anymore, I'm older now. And for whatever reason, I can gain weight

Starting point is 01:07:29 far easier than when I was a kid. But I would did, I did the milk thing, right? The whole milk. And I looked at the macros and now, one, 16 ounce, which is a big glass of whole milk, right? 16 ounces. That's 272 calories. Wow.

Starting point is 01:07:43 14 grams of fat, 20 grams of carbs, 14 grams of protein. So you tell me if you add three glasses of that with breakfast, lunch, and dinner, you're looking at almost 1,000 calories in its milk. You know what I'm saying? And it's got protein, fat, and carbs. The problem is some people like you and I can't digest it that well.

Starting point is 01:08:02 Yeah, well you remember that. There was a, I think there was like a little thing that was going around for a while. I know there's articles around that that we're talking about all the post workout shakes and talking shit about it. And they were talking about how one glass of milk is just a study show that it's just as valuable as someone going around buying some of the same macros. Go ahead. Oh, you know what I was thinking of was the whole rocky thing where like it's people would

Starting point is 01:08:26 start taking like raw eggs. Oh. I do. I totally fell into that for a while trying to like, you know, be, you know, a savage as possible and gain as much weight as I could. I would throw like raw eggs and just like every shake and then in my mouth and try and make that work. I did the same thing, but have you, did you actually drink the eggs by themselves?

Starting point is 01:08:44 Yeah. I ever crack them and drink them? Yeah, I did like three to four. I would like put in a cup and just down there. Oh, I did that one. What time? It's the worst feeling in the world. Oh, so slimy. One more note though, I want to say this.

Starting point is 01:08:55 Yeah, I have something I want to give to this. Oh, okay, so sometimes when you're a hard-gainer, it's not because you're not eating enough calories. Sometimes you work out sucks. Yeah, it is true. And if you send, here's a thing, I tell you what, I had this debate with someone a long time, we're like, no, it's just about calories. It's okay. If I gave you anabolic steroids right now and you had no extra calories and you did the same workout, you think you gave muscle. And they said, well, yeah, you probably would, you gave it a little bit of muscle.

Starting point is 01:09:19 So there's a lot of signals that tell the body to build muscle. The main one is your workouts. And if you're not gaining muscle, sometimes it's because your workouts are not effective. A lot of times, a lot of times people are falling. I mean, how common is that that you're following kind of the same type of a routine? Yeah, yeah, I change up the reps or the snap, but you, people typically kind of gravitate towards like the same type of routines. But I want to give some other really good tips that helped me because this was like a fucking decades, I was, this was a struggle for me.

Starting point is 01:09:50 This is a lie. I'm so glad I didn't know you back then. We would have killed ourselves. Oh, I'm sure we, and I've done it all. Everything from setting alarms in the middle of the night. So the things that worked the best for me later on went after all the things that I tried. I learned that if I ate stuff that was really high-cal, like, so a lot of times what happens

Starting point is 01:10:10 if you know that you need to have junk food or you need to add more, you know, palatable foods in order to hit that calorie intake, I would make the mistake of doing that for lunch, for example, I'd have like a big quiz nose and chips in like a soda or something for lunch, for example, I'd have like a big quiz nose and chips in like a soda or something for lunchtime. Problem with when you eat those really palatable foods like that and you stuff yourself, is then you're full for like four to five hours. And when you're trying to eat 4,000, 5,000 plus calories and you're trying to gain like that and you're struggling and you get and you get eat something that satiates you for that long.

Starting point is 01:10:43 You get behind on the calories, you can't. So I learned early on that if I ate leaner, cleaner whole foods, natural foods early, I found I could eat every two hours. So my body digested it fast. I was ready to eat again. And even if I wasn't starving or hungry, I could eat again another good three, 500 calorie meal like every two hours.

Starting point is 01:11:04 And this is where the every two hours thing I have has value when you have to try and eat 4,000 calories dividing that up in just two or three meals is fucking daunting. But if it's broken up in these like 500 calorie meals every few hours, it's a little bit easier. So that strategy worked really well by eating leaner cleaner whole foods throughout the day so I could consistently eat every two hours. And then like I said, if I hit my targets, if I stayed to, stayed the course, I ate all my meals that I prepared.

Starting point is 01:11:34 My reward to myself was, oh, now tonight, allow myself to have the burger or I'd allow things like pizza and the diet or I'd allow these shakes that have Nutella and peanut butter. I would allow these types of, you know, hyper-palatable foods to pile on later on to make sure that I hit the chloric intake. That really works.

Starting point is 01:11:52 You're right, you're right. And you don't want it to backfire either, right? Eating too much junk food, your health starts to go south, your digestion goes south, you can kiss your gains goodbye. So always consider health. You want to gain as healthy as possible because that's going to give you the longest road to good lean gains. If you do it in an unhealthy way, it's not going to work for very long. And it'll backfire. It can backfire many of you

Starting point is 01:12:15 from it. I did it to me once one time. I ate a whole bucket of KFC chicken because I was trying to trying to be a bulk or whatever. I can't eat KFC chicken ever again. I eat so much of it grossed me out. And I remember that whole day bulk or whatever. I can't eat KFC chicken ever again. He's so much of it grossed me out. And I remember that whole day, nothing else. I didn't eat much the next day because I messed up my digestion. Just dripping down your arms. I smelled like chicken the next day.

Starting point is 01:12:34 I was sweating, no joke. I've done the same. The people like her. Did you just see KFC? Like, dude, there's no shame. Yesterday. Next question is from Catherine B. Fitt. What is a minimum macro calorie intake you would like to see an individual at before they

Starting point is 01:12:48 enter a cutting phase? What would you consider ideal? This is different from person to person. I mean, we can go general, I guess. Yeah, I mean, I think I picked this question when we were going through them because I think it'll create a good discussion, but the truth is, this is very individual, right? Like, but there are some general rules. Like, you know, it'd be very common that I would get a female client that was coming to me that is only, you know, 10 to 20 pounds overweight, and they come to lose weight.

Starting point is 01:13:19 And then when I look at their diet, and they, because what happens when they hire a trainer, they, they seek someone like me out, they've already been trying lots of things on their own and they've been frustrated. Now they're coming to me, I'm finally going to pony up the money to invest in a professional to help me. The unfortunate part is I've got them after they've already fucking yo-yo diet a bunch of time. They've already been restricting calories. They come to me and they're like, hey, I'm only eating 1,300 calories a day and I can't

Starting point is 01:13:45 lose this last 15 to 20 pounds. I'm trying to lose, you know, what do I need to do? And that person, I don't want to cut from there. I like to get, I like to get most of my female clients above 2,000 calories, at least. And that's a, that's a very gray generic answer. But I feel that that falls in the category of anybody from about 130 pounds all the way up to 200 plus pounds. I want them above 2000.

Starting point is 01:14:13 As a female, I want to get them to where they could eat 2000 calories, not put on body fat. Even if we're just staying the same, we're not losing any weight, but we're strength training, we're able to consume 2000 calories and not put body fat on. That's where I want you to be before I start to pull you back, at least that before I pull you back to the other direction. I mean, in an ideal world, I'll use Melissa Wolf as an example since she was the last like

Starting point is 01:14:37 real competitor that I coached and she's only about 120 pounds. I moved her all the way up to 2700 calories before I brought her back down. So the truth is, the higher I can get somebody's caloric intake up, maintenance calorie intake up, before we cut, it just gives us lots more room to work with on the way down. And it hopefully ends up happening. And like in her case, getting on stage, compete, rip to shit, and only having to cut down to 1800 calories, which is a very happy place for a lot of people to be at. So you gotta keep that in mind that wherever you are,

Starting point is 01:15:14 currently right now, that if you're at a place where you already feel like you're not really eating a ton and you wanna start cutting, you know, you're gonna land in a place that you're gonna feel like you're always restricting and you don to start cutting, you know, you're going to land in a place that you're going to feel like you're always restricting and you don't want to be there. Yeah, the individual aspect of this is really how comfortable are you at the calories that you're going to settle at eventually? So how comfortable would you be maintaining your body weight at 1,500 calories or 1,300

Starting point is 01:15:42 calories or 2,000 calories. So when you're dropping your calories to lose weight, eventually, when you get to your ideal body weight or body fat percentage, now you're consuming your maintenance, but you've had to cut to get there. So what you don't want to do is start it, 1,500 calories, get down to 1,000 calories, now you're where you want to be.

Starting point is 01:16:01 Now you got to live at 1,000 calories all the time. It's a very, very difficult thing to do. And very, very common. This is what happens a lot of time. It is, but for some people, it's okay, but usually not. Usually isn't okay. So I typically, I'm right along with Adam, I'd say for women, I like to get them above 2,000 calories. It's awesome if I can get them at like 2,400 calories. For a man, I'm trying to get them above 2,500 calories, usually around 3,000 calories. I'm just saying for a man, I'm trying to get him above 2500 calories, usually around 3000 calories, I was just saying for a man, I'm looking for North and three. Yeah, and when I get to that point,

Starting point is 01:16:27 then I can start to cut the calories and get them to get their bodies to burn body. Keep in mind, I know there's some tool that's listening right now that's fucking, oh my God, this is generic advice. Right, right. No doubt, there's many variables. How much that person is moving,

Starting point is 01:16:43 how much lean body mass they have, their training routine, like, I'm talking about regular activity, you exercise a few days a week, you have a normal desk job. And we're trying to give you an idea, all right? So this person, I mean, we're doing our best to answer this question without knowing all those things.

Starting point is 01:16:58 So if you know that you're somebody who's probably in that extreme, it's like, you know, if you're a female, it's probably good to be somewhere north of 2000 before you start cutting, especially if you know that you have, you know, and that's another thing that matters too. Like, are we cutting for to lose 5 pounds? Are we cutting to lose 30 to 40 pounds?

Starting point is 01:17:18 Yeah, because then you got a long way to go. Right. So the bigger the number that you need to cut and restrict the higher you're going to want your calories at currently before you come back the other direction because it's only going to take a few weeks before the body gets adapted to that new caloric maintenance. So you've got to keep that in mind that you may have to restrict multiple times. It's not like a lot of times people, they have a goal and they're like, okay, well, if I restrict calories from

Starting point is 01:17:45 2000 to 1500 I'm gonna and I just be consistent with that. I'm gonna lose weight Well, yeah, you're gonna lose weight but eventually and this doesn't take but a few weeks Maybe a month or two tops the body then adapts to that and then then where do you go? Yeah, then where do you go from there? And if your goal is something beyond 10 15 pounds, you have to know that that's going to take you a long amount of time. So this is a hard one to answer and be specific, but give you some general things or things that we think about before we decide. Now, the best way to help this is lip weights. Lip weights get stronger, build muscle.

Starting point is 01:18:19 That tends to promote a hotter, faster metabolism. It also reduces the metabolic slowdown that can happen when you're reducing calories, like Adams talking about. Lifting weights is one of the best insurance policies you have against those things. And it's also one of the best insurance policies to ensure that you have a fast metabolism, which in today's day and age is a massive advantage. Next question is from Rebecca Moonshwath. With my schedule the only time I have available

Starting point is 01:18:51 to go to the gym is either early mornings or really late evenings. I've always had my best feeling and progress in the gym during midday. Do you have any tips for success at these new time of day workouts? So number one, accept it. So just accept the fact that you're you're going to be working out at a new time and it's not going to feel ideal. It makes it a lot easier. I work out oftentimes at 6 a.m. in the morning and by no means am I feeling as strong or as driven or aggressive at 6am as I would be at noon You know noon or one o'clock, which is ideal for for me and for a lot of people So I just accept it. It's a morning workout whatever the other thing is this over time You start to get used to it and you actually get better. You'll acclimate. Yeah, you actually get better at those those types of workouts

Starting point is 01:19:42 Your body starts to perform better in In fact, coaches for high level, super high level athletes start to time heavy hard training practices right around when they compete. Yeah, because your body actually starts to get good at adapting and say, okay, we're going to perform at a high level at this time. And so then, you know, your game is at seven, so you train at seven. You practice at seven. And the truth is, it's whichever one of these two, you're going to be the most consistent at is what all studies show are the best. The different, I mean, this is a long, long question, or we get asked this question all the time for a very long time, I've been asked this, is it better? And there's lots of studies that have came out to try and show, oh, this

Starting point is 01:20:22 happens in the morning, if you do this. And at the end of the day, none of it matters. What matters is what would you be the most consistent with? Now, personally for myself, if I had to choose one or the other, because I'm the same way too as Sal, I would way rather be noon or one. If I had to choose morning or evening, I have to choose morning because late evening workouts,

Starting point is 01:20:43 fuck my sleep up. Yeah. It gets my adrenaline going and night times are already hard enough for me to come down at. And so maybe once or twice I could get away with an evening workout, but if I'm consistently doing that, it makes it really tough for me to fall asleep. Now, if you don't have that problem and you sleep harder because you work out at nighttime, you could be someone who's like that. Then that might be a great strategy for you.

Starting point is 01:21:07 But if it's like me where it fucks your sleep up, then as much as I hate to get up extra early in the morning, I would have to make that sacrifice get up extra early to do my morning workouts. Yeah, I wonder about that. I wonder if, because I've heard of people that work out all the time like late at night and then they can go right to sleep after that.

Starting point is 01:21:23 I wonder about the quality of their sleep though. For me, I would definitely have to choose the morning because for me to expend that kind of energy and get myself like amped up like that because inevitably whatever you're doing, after that I have this like charge of energy that promotes and propels me the rest of the day. So to expend it all at the end of the day, the one benefit to that is like you're already alert, you're awake, you feel like, I feel stronger towards the end of my day

Starting point is 01:21:54 or sometimes right in the middle of the day specifically. So, that's the benefit for me is like feeling that I am strong in those movements, but to then interrupt the sleep thing, knowing how valuable sleep is and the whole building muscle process, I don't know. Plus, at night, there's just way more excuses. I just find that my day takes over.

Starting point is 01:22:16 If I wake up before the day starts and start my workout, it's the first thing I do, I'm far less likely to miss my workout. If I leave it at the end of the day, like everything's exhausted. Yeah, stuff starts to get in the way and I just stay dinner and I'm far less likely to miss my workout. If I leave it at the end of the day, like everything's exhausted. Yeah, stuff starts to get in the way, and I just stay dinner, and I'm full, or I'm tired of the kids need this,

Starting point is 01:22:30 and then before I know it, workouts not gonna happen, or I gotta leave everybody to go work out in, you know, then they're complaining or whatever. Whereas if I wake up before everybody, can't say anything, I'm gonna do my workout, but whatever, it doesn't, here's a bottom line. The workout that is the most effective for you is the one you're gonna do.

Starting point is 01:22:48 Okay, that's the bottom line. So working out in the morning might not be ideal for you, but at night might not be ideal for you, but if you're gonna do it, if that's gonna make you consistent, then that's the time. Then that's the time that you pick. You don't wait for those unicorn times to work out when you feel you're strong, it's the time. Then that's the time that you pick. You don't wait for those unicorn times to work out

Starting point is 01:23:05 when you feel you're strongest and best. If those happen almost never, you're gonna get terrible progress. Your body's not going to respond very well because of the inconsistency. And with that, go to minepumpfree.com and check out all of our guides. The hard gainer guide is there,

Starting point is 01:23:20 but we have other guides as well. We have fat loss guides and guides on building your arms or working your midsection. Make sure you go check them out, mindpumpfree.com. You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin, me at Mind Pump Salon, Adam at Mind Pump Atom. Thank you for listening to Mind Pump.

Starting point is 01:23:37 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 Superbundle at MindPumpMedia.com The RGB Superbundle includes maps and a ballac, maps performance and maps aesthetic 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 and over 200 videos, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal,

Starting point is 01:24:07 animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, animal, 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.

Starting point is 01:24:38 This is Mindbomb.

Mind Pump: Raw Fitness Truth - 1208: Forgotten Exercises That Work, Hardgainer Weight Gain Hacks, Learning to Love Early Morning or Late NIght Workouts & MORE

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