Mind Pump: Raw Fitness Truth - 1239: How to Get a Flat Belly, Techniques to Add Weight to Your Major Lifts, Tips for Increasing the Depth of Your Squat & 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, with your hosts. Saldas Defano, Adam Schaefer, and Justin Andrews. Welcome to Mind Pump, we are the top fitness and health podcast right on the top. In the world, now in this episode we answer fitness and health questions asked by listeners like you. And in the beginning of the episode we talk about current events, scientific studies, and we have general fun conversation. Here's what went on in today's episode of Mind Pump.

Starting point is 00:00:35 We started out by talking about colossal poops. There was a man that was all backed up and lost feeling in his legs. So we had fun talking about that. Then I talked about massage guns and how they may actually cause some problems. There was somebody that I talked to that had to get treated for rabdo. Hey bro, you're doing it wrong.

Starting point is 00:00:56 Cause they went crazy with it. Then Adam talked about how he uses his chili pad to give him better sleep. Now what's a chili pad? Okay, so these are pads that go on top of your bed. They use water to cool or warm up your bed. They make nice white sound so it helps you sleep and you can adjust the temperature of your bed through your phone. You actually have two sides on some of these as well. So if you have a spouse that likes a warm, we'll save your merit.

Starting point is 00:01:24 Oh, it's great. Are you like yours? Cool. You can do that. And again, it's water cold. So there's no EMF. There's no electricity in the pad itself. Ladies and gentlemen, this thing is a game is total game changer. They work exceptionally well to improve your sleep. And because you're an awesome person, you listen to my Pump, you get a massive discount. In fact, you can get up to 25% off some of their products. Here's what you do. Go to chili technology that's CHILI technology.com forward slash Mind Pump. There's gonna be a code right on the page

Starting point is 00:01:59 for your exclusive Mind Pump discount. Then I talked about how oral health is important for heart health, believe it or not. We talked about a company who's making protein from thin air, I know it sounds crazy, but it sounds like magic. Justin brought up a new product called the rubby.

Starting point is 00:02:17 It's not as bad as it sounds. Wait for it. I talked about electronics and second hand screen time. Believe it or not, they're calling something now, second hand screen time for children. or not, they're calling something now second hand screen time for children. We talked about Airbnb and their new surveillance products to prevent people from ruining homes that they rent. And then I talked about magic mushrooms

Starting point is 00:02:35 and how they may be used for marriage therapy. Ooh, far out, man. Then we got into the fitness questions. The first question was, what exercises should you include into your routine to flatten your midsection? So if you're interested in getting a flatter midsection, a better looking midsection, listen to that part of the episode.

Starting point is 00:02:54 I want it to look like my earth. The next question, this person says, what are some of the best supplemental exercises for increasing my strength in the squat, the deadlift, the bench press, and the overhead press. Otherwise, no one is the big four. So we talk about strategies to get yourself stronger at those very, very important exercises.

Starting point is 00:03:14 The next question was, what are some ways to improve the mind muscle connection? So you might hear us talk about that every once in a while. Basically, that means, are you able to feel the target muscle you're trying to work in the gym? Because that actually can greatly improve your success. So we talk about strategies in that part of the episode. And then the final question, this person says, look, I want to squat deeper, but I can't, I can't break parallel.

Starting point is 00:03:39 What can I do? So we give them some advice on how they can get a deeper squat. Also, one day left, one day left, this is the final day. So we give them some advice on how they can get a deeper squat. Also, one day left, one day left, this is the final day for the 50% off maps split, super sale. So maps split is the bodybuilding, physique competitor, bikini competitor, body sculpting, workout program. It is advanced. It's six days a week in the gym, but boy does it get people results. The before and afters that people are sending us right now are pretty mind blowing.

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Starting point is 00:04:27 that ends in one day. Go to mapsplit.com, that's MAPS, S-P-L-I-T dot com, and use the code split50. That's S-P-L-I-T 50, no space for the discount. After watching the old clips of us, I'm really nervous about us even today. Cause I, I think we, I, I, I, I thought I was pretty good back then. You know what I'm saying? Hey, don't fuck with yourself confidence.

Starting point is 00:04:56 That's the only thing we have, dude. So that's what makes us special. That's what makes us special, dude. It's really, we've got, we've got video of cellucore really we've got we've got video of Cell you core we've got the BFR video What that you did with me sell or you I did with you whatever? God I look like a fucking statue Not moving yeah Katrina was making fun of me. I was like take it easy like it's not like I'm you don't you know I'm gonna defend I'm gonna defend all the bros out there that looks like that, okay?

Starting point is 00:05:26 I'm not actively doing that, okay? I'm just fucking so jacked that I'm tight everywhere. But tight. When you're that jacked, the muscle's just, you can't throw a ball all over. They're flexed all the time. Or wipe your ass. They're just, you don't have to.

Starting point is 00:05:41 Yeah, I'm flexed all the time. So you get people to do it for you. Excuse excuse me, yeah, but you know what I'm so jack what a different perspective I'm watching it now is like not loose like an old dad, you know I'm gonna like and I look at it and I go fuck what a dude Dude can I say god, yeah, that's what everybody says when they probably we gotta be easy come on We had no media experience. Yeah, what so ever? Yeah, I think we did experience. What, so ever. I think we did okay.

Starting point is 00:06:07 I didn't even want to watch that video. I watched like two seconds, I'm like, no. No, you know what, I just got interviewed actually. You and Doug got more handsome. I mean, your girl was fucked up. I mean, you realize I'm fucked up, your girl was hard to do. I mean, I was like Captain Gangle.

Starting point is 00:06:22 Yeah, I was just like, Goddamn it. I'm in the corn. Oh Jesus. Yeah, I was just like, rockin' the corn. Oh, Jesus. Yeah, I mean, Justin's way more handsome. And I'm still, you know, slaying. Wow. Wow.

Starting point is 00:06:32 I was like, I was like, I had like a Toyota Tursell and I was still gettin' chicks. That's what I was sayin'. This is a 99, I'm talkin' about five years ago, guy. You true, you trickin' number something? Yeah, I got it. I got it. Hey, can you help me find my kid?

Starting point is 00:06:46 No, you know what? So we had no me. At someone interviewed me this morning and asked about when we started, I said, we had zero media experience. We were terrible. We just, we knew how to communicate fitness really well because we'd been doing it for decades.

Starting point is 00:07:00 That's basically it. But when I looked at that video, I don't know, bro, I feel like Adam and I stepped into a Time accelerating vortex. Yes, he did. Wow. It was almost like You know, Indiana Jones the last crusade The wrong one he drinks the wrong cup and he's Just gets really old like parishes every 80s movie that has like a, yeah, that has some clay morphing thing

Starting point is 00:07:28 that turns into a skull. I swear dude, it's like dog ears. It's like, what's going on? I feel like it's perfect for like a, like a divorce attorney commercial or like a, or like a low testosterone. I think it's a good, need testosterone.

Starting point is 00:07:42 Yeah, that's a fucking, need a divorce lawyer. Hey, this is what can happen if you have good exercise good nutrition but you get divorced still give the weather's you a bit uh a little bit whatever I'm care you just keep that body tight I don't care that's all matters I'm wiser you You know what though, I tell you what? Doug, man, so we, Bro, he's a vampire. We're gonna figure this out soon. Not only did he look at 10, 15 years,

Starting point is 00:08:11 we're gonna figure this out. Yeah, not the unaging eagle. Yeah, not only did he look handsome back then, but also the way he spoke. Like he did this intro for us at Orange Theory, which was hilarious. Our first live event, I think. So you watched that video

Starting point is 00:08:27 and then you watched a bunch of other old videos. Yeah, but I couldn't watch it all the way through. Like just the first five minutes. Wow, like I was just, in fact, the Orange Theory one I watched the longest because I was actually watching Doug on his seat. Cause as soon as we came out, I was like, oh God, turned it off right away.

Starting point is 00:08:41 I was like, this is really bad. You had your guitar out and every day. Yeah, hey guys, this is a campfire. Yeah, what a dork. We were a traveling show or something. It was really bad. Yeah, it was really, really bad. Mine's gonna be a band-style.

Starting point is 00:08:54 It's like trying to get, we get up there. We come out to like some, the Bull's Anthem, right? Who's the idea was that? Yeah, that was mine. Yeah, we're all hyped and shit, you know? And then try, high five in each other up there. Like miss each other, like breakaway pants. Yes, that was mine. We're all hyped and shit, you know, high five in each other up there, like missing each hand. Breakaway pants. We're here. You know what, don't. Okay, here's the strength that we have. I'm gonna call it out right now. Is that we think we're

Starting point is 00:09:17 awesome. That's gonna ruin it. And we don't give a fuck. If you look, if you, because we think we're awesome, but if you keep looking back like that, we're gonna, you're gonna realize you're gonna realize. You're not awesome and that'll ruin everything. That's what I mean. It ruins the mystique. Yeah, I got a nice image. Stop watching, I stopped watching.

Starting point is 00:09:32 But back to my point with Doug, Doug presented us really well. Yeah, Doug's, Doug's probably. I felt like he was, we looked nervous as fuck. We are all over the place, but Doug was, Doug can work a room. He he was he was calm he was calculated that from the days when he used to dj at the strip club that's where he learned how to talk to the uh...

Starting point is 00:09:52 jazz was a sedemen coming out right now lexus coming up to the state get your ones out in the middle of the just ruined everybody uh... anyway it's crazy hey we got uh... we got new bathrooms Oh yeah, just ruined everybody. Anyway, it's crazy.

Starting point is 00:10:06 Hey, we got new bathrooms. Oh, I know, I just used it. Please don't fuck it up, Justin. Dude, hey, I'm so scared of that. Well, right now, so here's a deal, Doug and I go back and back there to use the bathroom. It was like, wow, already somebody greased up the sides, put a period, but it wasn't, yeah, it wasn't my tracks.

Starting point is 00:10:28 It wasn't, it wasn't Justin because Justin, you're eating carnival right now. I am, yeah, so I'm like shitting little pellets. Yeah, I feel like I'm a reindeer. Yeah, I'm just sitting on there. Pup, pup, pup, pup. It's really emasculating. Now, does it stay, okay.

Starting point is 00:10:43 Let's talk about your poop for a second. Yeah, it's not. Does it? It's in a story. My pup just did. I'm just kidding. I should've done that. Does it really though?

Starting point is 00:10:52 Does your poop, your stool stay like that for the entire time you're eating or is it just like during the transition? I, yeah, I don't really remember. So I'll find out. I'll keep you posted. You can't remember if you had, as weird as you shit,

Starting point is 00:11:05 you couldn't remember. Well, it wasn't like the big greasy ones like normal. So yeah, it must be like that. Well, there's no fiber, there's very little bulk. Yeah, very compact. Yeah. Now is it a clean break? You know what I mean by that?

Starting point is 00:11:17 Like you got, you, you know, yeah, there's no, oh god, we don't need to go that much. Not a whole lot of, it's important. That was asking. Yeah, you blame him. Well, there's no bulk, so I would imagine when you go to the bathroom, it's just the very little bit of meat that didn't,

Starting point is 00:11:31 and I'm done. Really? And it's less frequent too, right? That's what I heard. Very twice. I've also heard that when people start carnivore that they get, initially they get explosive diarrhea. Yeah, that's what happened over there.

Starting point is 00:11:43 Yeah, I've heard that too. But not you, you go straight to pebble. Me and me, you know, we've got a good pass dude You just reminded me of something done. Can you pull up that picture? I want you guys to look at a picture And I want you while you have to guess what this is. It's an MRI image Okay, so he's gonna he's gonna pull it up for us. This is a joke. No, no, no, this is a real People need to watch our YouTube version of this podcast. Okay, so there, that right there is an MRI image.

Starting point is 00:12:10 So I'll give you, I'll tell you the context, just a little bit to give you an idea. That is the, that is their midsection. Looks like a baby. Like a weird baby, like a sealer. Okay, so you see that big dark mass in the middle of the whole, okay, so scroll down so they could read the title of this article Keep going there it is man loses feeling in his legs and nearly dies

Starting point is 00:12:34 Due to colossal poop. Whoa. That's a giant poop Yes, dude. Oh my god. So apparently there was a man who had Something happened an obstruction or something and was constipated. We should read the article, see how long he's constipated. How did they get it out? How do they get that out? I think they had to surgically remove that one. No, yeah.

Starting point is 00:12:56 Resurgably remove it. It's like breaking up. Yeah, you can't do things up there. You can't just vacuum that shit out? I don't know, you know what, you might be right though, Adam, because I don't think it's a good idea to cut into poop because that could cause some serious problems, right? But what does it say, Doug?

Starting point is 00:13:12 Does it say what the deal was? Oh, here you go, I'm gonna read a little bit. Doctors in Australia have intervened after a man became so constipated, his fecal matter gave him paralysis in one of his legs. Oh my God. Now, how many days do you go of not pooping before this? So, it's a 53 year old man, and he took himself to the emergency room with a domino

Starting point is 00:13:32 thing. And you're too old for that. After 27 days of not shitting. No, that had been building for three days. That's it? Well, I know that's weird. What? Three days?

Starting point is 00:13:41 Yeah, that seems short. That seems very short. That's really short, because don't tell you that's not even that big of a deal till it starts hitting the Michael Weak two liters a poop Wow Two liters. That's not that I've normally that's a size of bottle. That's almost that that's three liters right here Now is this urban legend because I've actually heard that somebody had this kind of issue It actually backed up so far that it went like back up to the throat.

Starting point is 00:14:06 Yeah. No. To the mouth. No, it just like it tasted their poop. That's like, that's a South Park episode. Yeah, I know, right? I know, but like I heard that really happened to somebody. Really?

Starting point is 00:14:15 Yeah. That can't happen. Well, so, I mean, okay, so this can cause big problems, right? Like, there was one lady that I didn't know her, but I knew a lady that knew this person, who used the waist trainer. So we've talked about this on the podcast. Yeah, no, I've heard of this.

Starting point is 00:14:29 And waist trainers are terrible, right? The atrophy, the muscles of the core, they don't, they're just terrible. Anyway, she had on a waist trainer to make her waist smaller and it caused blockage in her digestive system, actually caused some big problems. Man. Well, what did you bring up there, Doug?

Starting point is 00:14:46 Yeah. Teenage drill dies from heart attack after not going to the toilet for eight weeks. Wow! Wow. To the phobia of toilets. Dangerous. Oh, she had a phobia of toilets?

Starting point is 00:14:56 Pooping the shower or something. I don't know. Actually, there was an article I just read. Did you guys know that I think it was one at a third, so they just huge survey. And one at a 30 people on the survey admitted to pooping in the shower. One at a 30? Yes. I don't know. Okay. Now where was this study? What country? Because yeah, there's certain cultures that that's acceptable. Where is it acceptable to poop with the shower, Justin? It is It is I swear how do you know

Starting point is 00:15:29 Because I've heard this on podcast I've heard people actually talk all about this Like this is a thing but mainly in like look at a plan like what country is approved? Shitting in the show not like not like the real metropolitan parts really yeah, why that doesn't make any sense I think cuz it's like I don't know. He's Yeah. Why, that doesn't make any sense? I mean, cause it's like, I don't know, it's just shit and a hole, it's like a hole. Oh yeah, I've seen, I mean, you know, when you manage gyms, you see that sometimes. I mean, you've seen it, yeah, the gyms.

Starting point is 00:15:52 Yeah, the gyms, the gyms. Yeah, the gyms, the gyms. I mean, I agree, I'm with you. It's all like, I would never shit in the shower. No, no, that's gross. Yeah, that's terrible. Yeah, the c'mon, get you. Anyway, oh, it's not made for that.

Starting point is 00:16:02 Didn't know that. Here's another cool message. We're gonna move off the poop topic. Yeah, we should.'s not made for that didn't know that a here's another cool message We're gonna move off the poop topic. Yeah, we should have lost I could least So you know we were talking about the massage guns and you know how people asking us what their Effectiveness is or whatever yeah, so I was talking to somebody who is somebody DM me who's an ER doctor and said that they've Actually had to treat somebody who used a massage gun so intensely that it gave them a rabdo, rabdo myelitis.

Starting point is 00:16:32 What way? Muscle damage. Mm-hmm. What? Yeah, so how much do you have to use that to get that? Well, it can happen with massage too, right? You can get such, you've ever seen those body work specialists, I'll put in quote, air quotes, or they rake you,

Starting point is 00:16:48 or they just bruise their shit out of you. It's supposed to be beneficial. No, that's too expensive. That's just way too excessive. You're causing damage. But anyway, apparently this person told me that somebody came in, they were feeling terrible, really, really sore, and it was from the massage gun

Starting point is 00:17:05 that they had pounded their muscle so much, it was causing breakdown and damage and they had to get treated for a rabdo. Leave it to crossfit. Always gonna take a simple tool like that and just fuck it up. Why are you always blaming Christ for that? In the same, they're notorious for that.

Starting point is 00:17:21 Always blame for that. Although I would like to know what the person was doing exercise-wise before, because I would think that that has something to do with it too. No, it's pretty. Although I would like to know what the person was doing exercise-wise before, because I would think that that has something to do with it, too. No, that's a good question. I should ask them. Yeah.

Starting point is 00:17:31 But they said that it was, that when they wrote up the report or whatever it was due to the massage gun. Because that's so weird to me that those, I mean, they're somewhat intense, but I've had a deep tissue massage that you could never use a gun to get that deep before. We're, I mean, they're just driving that elbow into you,

Starting point is 00:17:47 or that gun couldn't put that much pressure if you tried, you break the damn gun. Have you ever had a deep tissue massage to where you're just, you're gripping the table? Oh, yeah. Oh, I actually like that because what happened to Lady Walk on me, it was crazy. Really?

Starting point is 00:18:03 That I don't like. You did a time massage. At the time. I That I don't like. You did a time massage. At the time massage, yeah. I'm not at my pole on me. Katrina likes the time massage. Yeah, her favorite person to go to is a time massage, and she's had me do it. That I don't like.

Starting point is 00:18:13 I don't like it where it's so painful that the entire time I'm clenching, but I do like enough to where it, when you first dig into my IT or my hips at all, right? And I feel that a pair of formists that initial like, but then afterwards you feel the release. Nothing makes me more relaxed than that. Like the initial like, oh, it's rough getting in there. It's just like on a foam roll, right? When you foam roll an area that's really bad, it hurts at first, but you know, you spend 10, 15 minutes on that area. I mean, it

Starting point is 00:18:43 feels amazing after you do it. The release is incredible. Yeah, I used to have, I used to get really bad tennis elbow from doing a Jiu-Jitsu, from all the gripping. And I would have to warm up and stretch and ice. And after a while, I was like, really, this is a big pain in the ass. So I went to, I had a bodywork specialist in my studio. And she's like, let me work on your forearms.

Starting point is 00:19:06 She worked on my forearms, just my forearms for an hour and a half. So I sat down, and the way she did it was I sat down in a chair and put my arms up on the massage bed. And she just crushed them. But the crazy, now while she was doing it, I was thinking to myself, this is not right. This hurts.

Starting point is 00:19:27 Yeah, I'm probably gonna feel worse, but she rented space in my studio, said what's saving, so let her do it. Gone. I had no more tennis elbow. One session. I mean, it could be gone. And a good therapist is like a good trainer.

Starting point is 00:19:42 I mean, I know how to apply the net for actual. Like you guys have the ability to, you know, and I like to think I do too, when we're training a client, you can, no matter if it's the first time, even you meeting them, you pick up on signs, right? You can see the way they're moving, their face, the way they're breathing,

Starting point is 00:19:58 like, oh, you can sing. Right, you know, how much intensity that you need to apply to have an effective workout. I'm trying to be a hard ass, I'm not going to say anything. Yeah, that's not a good idea. But a massage therapist should be able to do the same thing, they should be able to rub your body and then look and feel how you're responding to it and know exactly how to. And that's when you, to me, that's when you know you've got a really good one is when they do that.

Starting point is 00:20:22 When you feel incredible relief, but you're either one not crippling sore from it, or two, you didn't feel anything at all, because to me, that's the worst, is like, I can't do like a Swedish mishaw, where it's like so light, where someone's like petting you for an hour. That's like, I don't know. I don't know if I have any petting in there.

Starting point is 00:20:39 Is there a part of your body that you don't like to get massaged? Yeah, really? I'm traps. My armpits. Wait, that's, hold on. We gotta go back for, you don't like your traps? Mm-hmm. That's the most like, obnoxious.

Starting point is 00:20:51 So, well, something I don't like my traps. So, when I go in, I have like, like, I've, obviously I've got a massage therapist for a girl, right? So, she's been rubbing me for fucking 10 years now. So, I have like, I go in and I have very specific instructions for massage therapists. Like I want you to start here. I want this where I like heavy pressure.

Starting point is 00:21:11 I'm gonna share. Yeah. I'm the starry tone. And I read guys are together. Yeah, it's still professional. But the only time, or the only place I ask for them to go lighter is on my traps. I'm sensitive there?

Starting point is 00:21:26 Yeah, I'm just sensitive there. Everywhere else I can handle really heavy pressure. That's weird. I love getting my traps destroyed. Katrina can't handle her legs. She can get you go super hard and heavy on her upper body traps, but do you touch her legs like that? She's so sensitive.

Starting point is 00:21:45 And you said armpits, were you serious about that? Yeah, I'm serious. That's happened to me before. Like they started venturing inside, you know, like inside what's my arm? Like under my arm and like they started the chest and kind of were kept going. They would have decided on the outside, say, what are you doing? Yeah, I don't know what it said on the outside doing yeah I know that I didn't like that and so I was like oh no no actually that's the one time I was like you know I gave him the now is it was it ticklish I mean it I don't like it oh you just don't like it yeah it was like it was just uncomfortable I ever had my armpit myself really when they go up into the pack up in the that if they were to the pack to the terrace?

Starting point is 00:22:25 But then they kept their fingers kept venturing, you know, like a little further. And then, okay, the other spot is the bottom of my foot because I had surgery and everything like on one foot. I didn't know this. Yeah, so I stepped on a nail when I was a kid. Oh yeah, that's right. And then it healed up and then it got like this,

Starting point is 00:22:44 this crazy bacteria in there that was like flesh eating. And like my whole leg was like, you know, infected. And so I had to like drain it for 10 days. Or anyways, it was like traumatic for me as a kid. And I still have scars from where they had to drain it and everything. And so every time they get close to that,

Starting point is 00:23:01 I'm like, yeah, it sends weird, like, so, Katrina claims that she can tell everything that I need by starting on my feet. So she starts on my feet and based off of your feet, so I don't forget what practice this is, but she can tell, left side, right side, all my problems by just rubbing my feet for the first five minutes.

Starting point is 00:23:20 Wow, yeah. So when you come home, and I always tell her it's so magic and it's bullshit. I just say you come home from a night with a boy so they may rub your feet in. Oh, totally. No, no, why? Totally.

Starting point is 00:23:30 Who are you talking to? Wait a minute. You're pinky toe. Who's hearing? I hate my feet getting massaged. Can't do it. I will jump off the bed, like just instinctually, because it's so ticklish.

Starting point is 00:23:41 My feet are so ticklish. Oh yeah. See Katrina would say, this is you have so many skeletons in your closet. Is that why? Yeah, cuz they're really ticklish It's no Hiding because my feet are tickled. Yeah, yeah, Texas. No, dude, I like my feet rub. Uh, Adam says that I'm gonna randomly texture that Yeah, hey, hey my feet. I like them get rubbed Should I get back oh so you can get back from her? Oh, wow

Starting point is 00:24:00 What does that mean? What does that mean? Should I just get back, oh, just so you can get back from her, oh. Wow, that's a lot of work to do. That means something. When I was a kid, I used to, you know what it is, I used to hate being barefoot and I never was barefoot. I think that fucked everything up now.

Starting point is 00:24:12 Yeah, super sensitive. Yeah, I just stupid now. So I was a kid, I don't like to run to the grass, barefoot, my daddy's getting so pissed off. He'd try and force me. Yeah, maybe that's why I'm traumatized. Yeah, you know, talk about being comfortable. I, I restarted up my chili pad, so I do switch back beds here,

Starting point is 00:24:29 because I've been transitioning back and forth. It's like one night I get to sleep in my own bed, and then one night I'm back on the, you know, spare room. And I tell you what, it'd been a little while. It's probably been a couple of weeks, I think, because it's, I'm pretty consistent with using it. And I can feel, now that, you know, it's always anything, anything

Starting point is 00:24:48 that I do consistently for a while after a while, you kind of feel like, you know, oh, is it making that big of a difference? I don't know. You just don't really think about it. Stop using it. Stop using something, you know, and this goes, this applies for almost everything, right? You stop doing it for a while and then reintroduce it back in. I did the same thing with my Felix Crazy other day. St. both of these, I would love to say that I'm 100% consistent all the time, but that reality is sometimes I can't find them when I put them somewhere else

Starting point is 00:25:15 or whatever, forget about it, get lazy about it. Same thing goes with the chili pad. I just had it, we had, but back and forth with the bedroom thing, we only have it on one bed. It wasn't like I'm gonna undo the whole thing and switch it every fucking time. So it's like I hadn't used it. Use it the other night and I swear to God.

Starting point is 00:25:33 And you're cool, you're cool. You always put it cool. Yeah, I like it really. I like it really, so I like it really cold and then I like to be bundled up. I feel like that makes me, I sleep like a baby like that. It does, my brother now has been using it for a while with his girlfriend and he like swears,

Starting point is 00:25:49 but he's like the best salesperson of all time. For this, you say last. Oh, he raves about it, but he does the same thing. He puts it on freezing cold and he noticed the same thing that I did is he says he wakes up less stiff. So I'm gonna do some research into how temperature, body temperature, or the temperature you sleep in, affects inflammation, because I noticed the same thing.

Starting point is 00:26:12 If I, and now I don't put it as cold as you guys do, I know you guys put it like a, I go all the way to the bottom. But, what's up zero? But, but the way I like in mine is like, you know when you're in bed and it's a little warm, a little too warm, and then you move your leg over to the cool side of the bed,

Starting point is 00:26:28 or the cool side of the pillow, that's how it always feels. It always feels like that. So I got something weird for you that I noticed. And so I have allergies and when it gets really hot and kind of like mugging the house, I just have a hard time breathing. And when I'm really, really cool,

Starting point is 00:26:44 what I notice is it helps my breathing. Probably because it constricts the vessels in the night. I don't know. It's just, it's totally something that I notice. And I think that has a lot to do with how well I'm sleeping also. Now, maybe it's the AC, because it's recirculating and clearing the air.

Starting point is 00:27:03 Is that, do you think that's what it is? Or is it just generally cold? Yeah, no, no, no. When I use the chili pad, yeah. Yeah, when it's really cold. So the house temperature stays about the same. Katrina has her, she won't let it, right now with the baby and so with that.

Starting point is 00:27:17 And you're losing all kinds of control. Yeah. Can I ask her to work out? Oh, man. She's got fire. It's her mission. Oh wow. Hey. Happens the temperament of God's fire You have to permission. Oh wow Happens all of us to listen to any of your workouts Never never yeah

Starting point is 00:27:34 Never said never do oh You put me out of my misery do This guy don't even have a kid with her right now. He's gonna do that. Wait till he's got a kid with her Hey, I like the music. Yeah, it's a like a real thing. She's convinced too. I know. No, I've been sleeping with the window open

Starting point is 00:27:51 because the same thing, I need a cold and all that, but like Courtney's been freezing her ass off. And so I got to fire it back up again, that chili pad. That's definitely one of those things where it's like, you can isolate it so it's on my side, you know, and then she doesn't get affected by it, but I'm just like, dude, I get so much better sleep if it's that cold air. She does it warm and you do it's on my side, you know, and then she doesn't get affected by it, but I'm just like, dude, I get so much better sleep if it's that cold air.

Starting point is 00:28:08 She does it warm and you do it cold on your side? Yeah, yeah, yeah. Does that mean you guys don't hug or anything when you go to sleep? Oh, no, like she got her space. Like we almost have like a wall between us. I mean, that's just how it is. Oh, dude, I gotta tell you guys.

Starting point is 00:28:18 So, I've talked about this a long time ago on the podcast that one of the risk factors, believe it or not, one of the risk factors for heart disease is poor dental and gum health. I've told you guys this, right? Yeah. So when people have bad gum health or whatever, bacteria travels through the bloodstream,

Starting point is 00:28:42 through the gums, and goes to the heart and causes inflammation and and it's a strong connection It's actually a big deal So this one company came out with this this toothpaste that will Color your your plaque so you'll use it and it'll show you where the plaque is Oh, so that you can brush specifically Light and everything no it just shows up it just shows up right there and they use it in a study and they found that is so that you can brush specifically where you need to. Are you not quite in everything? No, it just shows up. It just shows up right there.

Starting point is 00:29:07 And they used it in a study and they found that people who used it had lower risk of heart disease. Interesting. Because they were able to maintain better oral health. And then I also talked about how in the past, it was cool. And I read another article on this that things like food intolerances and whatnot might, you might actually start those through bad oral health because you're eating food

Starting point is 00:29:28 Mm-hmm. If you have gums that bleed or whatever you know how like leaky gut syndrome could cause food intolerances because food part of those Oh also getting in your bloodstream because you have sensitive gums right so then then you develop antibodies and now you have Is there any is there anything around that, is there any proof to that? They have your studies that they really, yeah, yeah, yeah. They do. That's interesting. Yeah, the heart disease won now, we've known for a little while. So, like gum and tooth health is a big deal for your heart.

Starting point is 00:29:56 It might even be for the brain, because of all the things that enter into your mouth. Now, I've heard conflicting things though on this, like on, even like flossing, because obviously we didn't evolve, brushing our teeth twice a day, flossing every single day, thousands of years ago. So our diet's changed dramatically.

Starting point is 00:30:13 Okay, so that's a good point with sugars and things like that. Sugar and grains. Okay, a lot more grains. That makes sense. And so now why are these sugars and grains, they encourage the growth of certain bacteria in the mouth, that's why sugar contributes to it. I've also heard that a lot of people have been making moves

Starting point is 00:30:33 to take out their fillings because of like some type of metal or things. Oh, you mean the mercury fillings? Yeah, oh yeah, that's been a rough, dude, if you have mercury fillings, they don't give you mercury fillings anymore, but if you have them from a while ago and you want to get them removed, you have to go to like a special dentist that can remove them because

Starting point is 00:30:51 of the aerosol that it can produce or if it gets anywhere else can cause big, big problems. So it's like a big deal. If you have mercury feelings and you go to the dentist, they're special dentists that will remove. Was that the only metal silver looking substance? Because like I've seen other fillings that like it looked like they put some kind of metal in there. It wasn't mercury. Gold.

Starting point is 00:31:15 Gold fronts. Gold teeth. Anyway, so here's something crazy that may or may not impact, I'm gonna pull up the article because it was really fascinating to me, may or may not impact the fitness space. I think it, I don't know, we'll see what it does, but their scientists were able to make protein out of thin air. What? Yeah, like mana. No, this is crazy, guys. So, no, like mana. No, this is crazy.

Starting point is 00:31:45 So, so no, no, no, check this out. So, this company uses CO2 water and electricity and apparently it produces this high protein flower-like ingredient that contains 50% protein, 5 to 10% fat, and 20 to 25% carbs. Apparently, it looks and tastes like wheat flour. It's really interesting. It's a carbon neutral, so it's good for the environment.

Starting point is 00:32:12 And it's this process that they, so what they do is they extract CO2 from the air using carbon capture technology. Then they combine it with water, nutrients and vitamins and then they use renewable solar energy, and it makes this, this is from the ancient aliens episode. No, I've ever them tried to theorize that the arc of the covenant was some kind of like crazy machine, and then, you know, and that's what they're able to then use to spray the

Starting point is 00:32:40 stuff up in the air and create mana and all this kind of stuff. Oh, I don't know. There's always wacky ideas. I love that show, by the way. Yeah, but anyway, how interesting is this, right? So it's really interesting. Yeah, so they're making literally this, how expensive is the process? Do you know? That's a good question. I don't know,

Starting point is 00:32:55 but because it's, so it gets only $100,000 to make 50 grams of protein. Yeah, that makes a lot of sense. But it's carbon-nextro. Yeah, I know, right? Everybody would be broke. You can't afford it. But carbon natural. Very normal. Yeah, I know, right? Everybody would be broke, you can't afford it. But we're not going to make any carbon.

Starting point is 00:33:08 No, I found that very fascinating so that they can make this protein like substance through that process, but it's like a flower. So theoretically, you could add, now here's the thing with protein, what's the quality? Is it good protein, or is it the quality going to be bad or you have to consume a ton of it, just to get the same effects that you would get from something like, you know, like weight or whatever.

Starting point is 00:33:28 I saw a pretty cool technology that, I don't know if it's on Kickstarter, they actually are in production yet, but the name pretty much sucks, but it's called like ruby. So are you be, I think, but it's, it's an attachment for your bike that's a motor. It's like an electric motor for your bike that you could just attach to, like underneath your seat on the pole, and then this wheel goes on top of your wheel and then we'll power it.

Starting point is 00:33:57 Once you start pedaling, it turns it into an electric bike. Oh, well, I'm getting so lazy. I know, right? It's so funny. I was just having this conversation with my son today on the way to school. We're talking, and it's warming up and everything. I'm like, dude, we should get some bikes.

Starting point is 00:34:13 Let's get some bikes so we can ride around. He's like, yeah, let's get electric bikes. I'm like, you know, I'm pushing that car. I know, dude. What are we gonna do? We're gonna cruise around on electric bikes. Like, how lazy to be here. Yeah, they have those like electric skateboards now too.

Starting point is 00:34:26 It's like, and they got the ones that big, you've seen those with the huge wheel in the middle and then, yeah, do people are getting lazy. That does look kind of cool. Dude, so, it's fun though. So, I noticed a huge effect on my kids because this week, oh, there it is right there.

Starting point is 00:34:39 That looks pretty cool. So, this week, because, It's like a busser. Because my, it's kind of cool though, actually. My kid got in trouble trouble so we took away electronics and he can't do homework in his room So he has to hang out with all of us and the first day there was you could see with the job prison Yeah, but the first day you could see with draw you kind of not unhappy whatever wanted to go to bed early Probably just to get the day over with it whatever but the past few days so two days in

Starting point is 00:35:05 We've all been hanging out, having good conversation, different attitude, different mood, and it's, man, it makes a big difference, dude. Don't you guys notice when you're self? Yeah. I always notice a big difference. Yesterday, I was in a good example of this. Yesterday, I was, it was a long day.

Starting point is 00:35:21 I started my day really early and I was sucked into a bunch of business stuff and Carried into coming home two big things I noticed and Max now is already at that age We recognize he 100% You like picks up on if I'm looking at my phone. I can totally I can totally see that I he notices that I'm not like engaged in him It's super obvious. They actually call that second hand screen time. I literally just read an article on this.

Starting point is 00:35:50 Really? Yes, and they're finding that kids are getting primed to use electronics by watching their parents be on the electronics as babies. So when you're on it and your babies with your kids with you, they're being primed to look at these things, their brains are getting wired, potentially wired. Dude, it was around them.

Starting point is 00:36:10 So I think I before, I mean, before Max came, I talked about how important, like the TV screen time for me and how I was going to really monitor that. And I like to think that I've done a really good job so far. So well that there's been a handful of times though, where I haven't, where like yesterday, I'm admitting that I just was working like I came in the door, I was still on my phone, still working.

Starting point is 00:36:33 Katrina was trying to do the dishes. She asked if I would take him real quick. So with no hesitation, I just grabbed him, put him over in his jumper, and I was sitting in front of his jumper with him, and then I had my phone, I was still responding to an email. And I caught a moment where he was looking at me trying to get my attention, and he was kind of fussing. And he's just such a happy baby. He doesn't really fuss that much.

Starting point is 00:36:55 And you could tell, and as soon as I said, I like, just caught myself, put it down off to the side, and re-engaged with him, and he was like, all happy and playful right away. And I was like, fuck. And that's happened probably, I would say four or five times since I've had him where I've caught myself in those moments and every time I can tell that he can totally tell that I'm engaged with him or I'm not. You know what the challenge as a parent is? I'm gonna be 100% honest.

Starting point is 00:37:19 The challenge with the parent is it requires you to do more shit with your kids. It requires you to be up and more active. Because when you have electronics, the kids go on their electronics on their tablet or TV or whatever and you get to relax. And I get that, we all need a little bit of relaxation time and we're tired and we're stressed out from work.

Starting point is 00:37:39 But, so that's the challenge, the challenge is, oh my God, I'm so exhausted, but what's better for my kid So you have to constantly check yourself, you know what I mean? I throw them outside and lock the door old school Yeah, sometimes I do actually, but I mean I go out there and I'll play tether ball and I'll jump on the trampoline with them And you know climb or do some shit, but then yeah, it's for me. It's really just trying to get them outside as much as I can That does help a lot, but it's totally something I'm always conscious of like it does suck me back in like I get sucked into my phone

Starting point is 00:38:12 It don't realize it. They'll bring it up. They'll point it out to me and it's just like it's like it wrenches at my heart I've just I've I've learned now to like I have some own roles now Of course there's exceptions where I break my own role or you know, train to hits me like that and I'm also working longer than I expected. But typically I'll say okay, I normally leave here the studio somewhere between three and four o'clock to go home. And I'll stay later if I feel like I have more work that I have to do on my phone. So if I know I have stuff to get, I have to get done.

Starting point is 00:38:42 I'll stay here, I'll keep working on my phone Then when I when I head home, I'm done. I'm done with my phone That's the best way to go home and then I allow myself the freedom to you know do stuff on Instagram or continue to work or whatever After we put him down after his bath at about 7 30 or so So that's kind of what I've done and been out and for the most part I've been pretty successful every once in a while there's an exception the rule where I I Fuck up and I'm still working on and but I tell you I notice right away I've noticed a huge difference the crazy part is when you see the difference in their in their behavior right when they're on the TV or

Starting point is 00:39:19 Electronic for too long or computer They're just not the same. They're not as engaging long or computer, they're just not the same. They're not as engaging. They seem to be a little bit down or irritable, especially little kids. You take them off. Exactly the irritation, yeah. It's like ripping off a band aid and they just

Starting point is 00:39:34 turn into a little monster. Oh, again, because this week, again, because my kid was basically grounded off these things. So he's just kind of moping around, is no what to do. And then after a couple of days of that, we're all having great conversation. We're having fun. We played a card game last night called BS. You guys were playing BS before? Yeah, it's some weird card game. We just learned how to play history.

Starting point is 00:39:55 But we're playing card games. We're having a great time. The kids are going to bed on time and not fighting because they've been moving and active. So their bodies feel more ready to go to bed. It makes a big difference, but it takes the hard thing is it takes just like anything. and not fighting because they've been moving and active so their bodies feel more ready to go to bed. It makes a big difference, but it takes, the hard thing is it takes just like anything. It's like nutrition. You want your kids to eat healthy.

Starting point is 00:40:12 That means you have to eat healthy too. You have to do with them. Yeah, if you want your kids to be active, usually it means you have to be active too. If you want them to not be on an electron, that means you have to also not be on an electron, which makes it challenging because what you'd like to do is tell them to do something and then you get to do whatever you want,

Starting point is 00:40:28 but it never works that way. You know, I remember I was talking, I think, a few months back about Airbnb and that shooting that happened in there. Oh, right. So this is a big thing that's going on right now with them and I've read another article this morning that they're trying to crack down in like monitor.

Starting point is 00:40:45 So what's happening, which I think is obvious to all of us. It's part of the reason why I think we were hesitant to even think about doing Airbnb stuff is the likelihood of big parties, right, being thrown in there. And that's a major problem that they're trying. Of course, the murder is what really started to kick this into high gear. But this has been an ongoing problem for people that use You know services like Airbnb is you know people renting the house and throwing massive parties So they're offering this like this this these three camera setup things and there's different price points and

Starting point is 00:41:19 They're basically party detectors and it measures movement, humidity and sound. And what? Yeah. And I don't know, sound like in terms of how loud, but not capturing actual voices. And they exit, they don't record. So that's the big thing that everyone freaks out right away. Like, oh God, it's being monitored record.

Starting point is 00:41:40 It's like, no, none of this stuff is being recorded. They're all just sensors, just like a smoke alarm or whatever I thought. And when the noise gets so loud, so consistently, alarm goes off when a humidity does, when there's so much movement going on, so it sets an alarm and then sends a notification over to the owner or in this case.

Starting point is 00:41:59 The humidity just body heat? I don't know. I was reading deeper on that. Like, what the fuck does humidity? Humidity breathing. What does humidity have fuck does he do? He's breathing. What does humidity have to do with it? But I guess if you get a bunch of bodies in a room, it's gonna change the humidity,

Starting point is 00:42:09 he probably dramatically. That's what it is. Yeah, okay. If it's the amount of people, as the amount of people go up, then the humidity in the room goes up. It's probably what it is. That's what I expected.

Starting point is 00:42:20 Well, that's smart, you know. I've heard horror stories. I've heard lots of horror stories from people where they'll have an Airbnb house and it'll get trashed. Yeah, though, though, it'll get just completely trashed, which is, you know, sad, you know, it's not, you don't want to do that. It's crazy how people will do that, right? They'll rent or they'll pay for a service just to be assholes. Yeah, I know. Screw those guys. Runes it for all of us. Yeah, stupid. Anyway, Silasai binin research is of course exploding right the magic mushroom research and

Starting point is 00:42:49 I talked to you guys about the applications for PTSD and Depression and how these people are going through you know one or two therapeutic Sessions completely cured. Yeah, they'll go in and they'll get therapy with the therapist while under the influence of Silasai bin. And then, you know, the six months later, eight months later, a year later,

Starting point is 00:43:13 still cured, no depression, no nothing. So it's fascinating. And it was just a matter of time before this next thing would happen. But now they're gonna start looking into Silasai bin and other psychedelics like MDMA for marriage counseling. Which I, they were already doing that. No, no, no. Marriage counseling is how MDMA was originally used way back before it was made illegal.

Starting point is 00:43:37 Way when it was first invented, that was the idea. The idea was to use it for marriage counseling. And then of course it turned into a party drug and they had to ban all this stuff. So now they're coming back and saying, hey, this is probably going to be a good, and I couldn't, I think that's brilliant. I think it's totally brilliant because you know, when you're doing counseling with another person, the only way it's going to be effective is if you guys are open and empathetic and I can only imagine you probably have to completely change the environment and consciousness of the person Accomplish that when they've been married for 10 years. Oh, yeah, magic mushrooms will get you there

Starting point is 00:44:11 You know, I'm saying that's for sure. So I think in my opinion and I do you think there's a dark side here I think if you're gonna use these substances what I've seen with the studies You have to do them in the right setting and you have to do them with a professional therapist. Doing them on your own could actually do the opposite. I actually read a story of a young lady who read studies, oh, this helps with PTSD, I'm gonna take mushrooms, did it with some friends, severe trauma. It gave her very, very traumatic experience

Starting point is 00:44:40 because she didn't have that guidance or whatever. So I think that's real important. But based off of what I've seen, I think we may be on the cusp of a total breakthrough with mental health treatments, addiction, depression, PTSD, other forms of therapy. I think we may be in the beginnings of like a new revolution in our ability to grow.

Starting point is 00:45:04 Well, it's very much needed. I mean, every, like there's just so many reports of like a new revolution in our ability to hold true. It's very much needed. I mean, every, like there's just so many reports of like, you know, mental illnesses out there in many different versions of it, you know, depression and anxiety and, you know, like all these different types of like things that you just see it all over the place right now. It's in massive need of this.

Starting point is 00:45:21 I wonder if we're gonna see people who are ruined at Delphurus, you know. Totally. I feel like, yeah. I wonder if we're gonna see people ruined it though for us. Totally. I feel like, yeah. You're new abuse. I feel like what sucks is that with the right application and with the right mindset going into it, I think it can be incredible and life-changing

Starting point is 00:45:36 for a percentage of the population. And then there'll be another percentage that will abuse it, will rely on it, as their source, and turn into every weekend things because they think they need it. And then we'll have all this stuff that will come out to say how it's abused and the other, all the bad shit that can come from it.

Starting point is 00:45:56 I really hope that that doesn't happen. I really hope that it doesn't get shit on because there will be a percentage of people that will fuck it up. Well, it reminds me that the pharmacist, like you watched it, I just watched a few episodes and just seeing how like you get one doctor and you get a facility like that and then it just turns into this like huge operation. I wish you guys would both watch all of that.

Starting point is 00:46:20 Oh my, please watch that. It's so crazy to see. I've been watching babies. I don't have time. I have my time right now is a little bit limited, but I've been watching babies instead. I'll check that out next. Yeah watch for it. This farm is crazy. Babies is fast. It's mind blowing. Yeah. This quaz brought to you by Organify. For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory tested certified organic superfoods

Starting point is 00:46:45 to help give your health a performance-the-edit edge. Try organified, totally risk-free for 60 days by going to organify.com. That's O-R-G-A-N-I-F-I dot com, and use a coupon code MindPump for 20% off at checkout. Alright, a first question is from Brit Etheridge. What exercises should you include in your routine to get a flat tight stomach? All right, flat tight midsection. It's a one of most...

Starting point is 00:47:13 Flat and tight. One of the most common goals that people have when they work out. Number one, you gotta get lean. This is the big one. I've worked with lots of clients who, that's their goal, and but their body fat percentage is too high.

Starting point is 00:47:28 And regardless of how you train the muscles underneath, your body fat, it's not gonna work if you have too much body fat on your midsection, especially men tend to store body fat in the midsection. And so they'll work out their core and do all the right exercises, which is great, you get stronger, better stability, but you still have the belly. So number one, you've got to get lean. Number two, strengthening all the muscles

Starting point is 00:47:56 in the midsection are going to make your midsection feel tighter. Anytime you strengthen a muscle, it feels tighter. It feels stronger. You know what I'm talking about. You poke somebody who doesn't lift weights and their arm and it feels a little flabby. Touch somebody's arm who works out and you automatically feel that there's muscle, there are muscles that dance tissue. So there's no wrong exercises here. As long as you're doing them right, anything from crunches to planks, to reverse crunches, and exercises for the obliques, they're all going to be really, really good. Now there are exercises that target specifically the muscles that draw in the

Starting point is 00:48:37 midsection. Yeah, the TVA, right? And this one's a big one for, especially for women after they have babies for the first time. Years ago, this was a long time ago, I had a trainer that worked for me, very fit young lady, and then she got pregnant, it was her first baby, then she had the baby, and she got leaned pretty quickly, because she was really into resistance training, great metabolism, but she would complain, she's like, man, it's so crazy. I'm lean now, but I have this like pooch in my lower ab area, even though she was lean, she's like, it's not as flat as it used to be. And we had another trainer on board. And this is this is a long time ago. So, you know, back in those days, I think we

Starting point is 00:49:20 didn't really understand training the TVAs much as we do now, but we did have a trainer on staff that was really educated and she goes, oh, are you doing any exercises to strengthen the transverse abdominis? This is a muscle that surrounds the midsection. If you want to flex it right now while you listen to this podcast, just draw on your stomach. Yeah, it's like when you're at the beach and you want to suck in your stomach, that's what that muscle does. But when you're pregnant, that muscle has to stretch an atrophy to allow room for the baby to grow.

Starting point is 00:49:50 So when you're done, you have the baby, you work out your abs, you work out your obliques. But if you don't target the TVA, it may not ever get as tight as it was before, or it holds in your organs, essentially. So like the Drawn-in maneuver, cat cow, or like the vacuum pose, I can pose like that would be great. Even in our prime program, where you're up against the wall and you're doing that check where we're trying to then,

Starting point is 00:50:17 get all points of contact to touch the wall. A lot of times you're gonna notice right away, with where your discrepancies lie and like how to then draw in a little more effectively and get rid of the rib flare and everything else by getting access to the TVA. Yep. And the other thing is be patient.

Starting point is 00:50:36 The stomach area for most of us is one of the last places for it to come off. That's true. I think we're always looking for like the quick answer or the quick exercise. It's gonna make my stomach look a certain way and the truth is that both men and women store body fat in the stomach area

Starting point is 00:50:57 and it takes a long time to get a six pack. I mean, you gave that stat cell that was mind blowing not that long ago that there's more millionaires in there are six packs in the world. So it's not easy. It's pretty fucking hard to make a million dollars. It's even harder to get a six pack. And a lot of the reason why it's hard, it's not because it's so difficult that most people can't do it. It's just the consistency it takes to get to that. Just like the consistency, it probably takes to become a millionaire as working towards that. It's not something that you do overnight.

Starting point is 00:51:30 You just got to keep plugging away at it and you'll see incremental change. And I think where you got to be careful where I think I have to constantly coach to when I'm speaking to somebody that's chasing this goal is the day-to-day fluctuations. And this is normally what gives people the get discouraged or they give up or they make crazy dramatic changes when they need to. And really easily. And we've all felt this, right?

Starting point is 00:51:59 We've all woke up in the morning and been like, oh wow, my stomach looks so much flatter than what it looked like yesterday in the middle of the day or whatever. You know, when you eat carbohydrates, you drink water, you eat something that could be potentially inflammatory. All these things could cause like this this bloat in your stomach and make you feel like your quote unquote, fatter. When you're not necessarily fatter, it's just your body reacting to those things that I just said. And so it gives that illusion. And then you either one, you give up

Starting point is 00:52:31 and think you're failing at your attempt to get a flatter stomach or two. You do something extreme to try and fix it. You can't let that get in your head. You just gotta stay consistent with the process of dieting and staying consistent for a long period of time. and it'll eventually get there. Yeah, that was a point I was gonna bring up too.

Starting point is 00:52:47 Like, a lot of times, like, you know, that got that internal inflammation, you know, from being intolerant to certain types of foods hasn't been addressed and so, you know, you're gonna carry that with you and it's gonna be pushing on your stomach. Meanwhile, you're trying to gain that flat stomach by doing all these exercises by, you know,

Starting point is 00:53:08 really trying to target the area and everything, but it's like you're spinning your wheels. I actually measured it. I've actually measured it in some clients. I've worked with clients that I would also have them work with somebody who's a food intolerant, you know, specialist or somebody who works with the gut. And we've actually measured it where we would take a waste measurement. They didn't get leaner. somebody who's a food intolerant, you know, specialist or somebody who works with the gut.

Starting point is 00:53:25 And we've actually measured it where we would take a waste measurement. They didn't get leaner, they didn't lose any weight, but they would lose an inch or two inches off their waste because they were able to change their diet to where they were eating foods that were easier for them to digest or they solved a bacterial overgrowth issue like SIBO or whatever. And it's like, oh my gosh, all of a sudden, my stomach is flat and I couldn't get anywhere near this point with exercise and workouts and stuff

Starting point is 00:53:51 because I had to do with bloat and with inflammation. Now back to the TVA, the other thing you can do is activate the TVA muscle while you do your other core exercises. So when you're doing like a crunch, your instinctually you'll push your abs out a little bit because the abs will pull and they'll try to shorten the distance between your pelvis and your ribcage. And what you'll notice when you do a crunch

Starting point is 00:54:14 is your abs come up a little bit. You'll see them kind of come up a little higher. Try sucking them down while you do your crunch. And what you're basically doing is you're activating the TVA while you're doing your ab or core exercises're basically doing is you're activating the TVA while you're doing your ab or core exercises. So you get the dual benefit of working your core, but also activating and strengthening the muscles that keep the waist tight and small. They keep an excessive lower back arch

Starting point is 00:54:37 and really addressing postural issues too. We'll help to give you that flatter stomach look just by addressing your hips and like where the position is. And the cue for both what you just both ended on right now is, and I love the teach this. I believe we have a YouTube video where we get into this. You know, if you're laying on the ground, you're getting ready to do a crunch. Before you just sit up and do a crunch, actually think to press the low back flat first. That will create that drawing that Sal is talking about, activate the TVA, and then do the crunch.

Starting point is 00:55:06 So, you're in a crunch position, you're about ready to do your crunch or full sit up. Before you do it, press the low back flat down, you'll feel your core activate to hold it flat and down, keep that tense, and then sit up. This will make a big difference. Next question is from J.M.55987. Is it a robot or what? J.M. play-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m-m- overhead press and deadlift and the reason why they're called the big four is because those four exercises in terms of just bang for your buck results. For the best. Muscle, strength, stability, functional performance, all that stuff. They're just some of the best exercises so you should be doing them and you should be getting good

Starting point is 00:55:58 at them and so a lot of people are interested in getting stronger and better at those four lifts because they're just so effective. Now I'm gonna start with a squat and then I think we can go around with all the different exercises. But for me, one of the single best exercises I ever did that gave me positive effects on my barbell squats or box squats, weighted box squats.

Starting point is 00:56:20 I remember the first time I did them, I think it added something like 30 pounds to my barbell squat. So a barbell squat basically is like a barbell squat, but you have a bench or a box behind you, and you slowly lower, sit down on the box, don't totally sit back and relax, but you do sit on it, keep everything tight, pause for a second or two, and then stand back up. That made a huge difference. I'm glad you went this stretch because I'm going to go a different direction. Nothing made a bigger difference for me than a Bulgarian split squad. Bulgarian split squad, man, I watched not only my strength go up, but then also my stability at the bottom of the squad. That was game changer for me.

Starting point is 00:57:05 And honestly, I avoided it for a really long time because Bulgarian split squads were hard for me. They were hard. I did. You go crushers. Yeah, it was. I was embarrassed because I remember I doing them inside of a pub of gym and having a chick right next to me,

Starting point is 00:57:19 using heavy dumps. You were talking used to destroying me on that. Yes. I was so weak in that area. And shame on me, right? I should know better. It's what we talk about on the show. And so I decided, okay, I'm gonna really put some energy

Starting point is 00:57:33 and effort towards getting good at my Bulgarian split squat and holy shit, man. Not only did I see massive straight gains in that when I got up to the point where I was holding on to 80 pound dumbbells and doing that boy did I see huge strength and stability carries over carry overs into my squat. Yeah, and I was going to say that too. So now I'm trying to rack my brain. Anything else like you don't have to change, bro. I think those two are what. Yeah, I mean, that was

Starting point is 00:58:00 the most powerful one in terms of like an accessory exercise besides if I go to the mobility route. So I mean, for me me it was really like working on my foot strength and my ankles and so yeah I was thinking like a toe squat or something like that was really helpful for me. Now for dead lifts one of the things that got me stronger like measurably with my dead lifts I'll I'll give you two because one of them is actually one of the exercises that we're talking about. When my squat would go up, my deadlift would go up. So squats actually contribute to a better deadlift quite a bit, but because that's one of the exercises in the big four,

Starting point is 00:58:35 I'll give you something else that I used to do. The first time I used bands or chains with my deadlifts, I noticed huge gains in the weights that I could deadlift with. And the first time I used it was later in life. This was not something that was popular when I first started working out. Nobody did that except for elite power lifters and Olympic lifters. And so the first time I did it,

Starting point is 00:58:57 I attached bands to the barbell, anchored them with something on the floor, either the cage or something else. Did my deadl my dead lifts of course bands increased resistance as they stretch out So the weight is heavier where I'm stronger lighter where I'm weaker and I mean it was like overnight like I did that and the next time I deadlifted broke through a plateau. Yeah, I had a similar experience But with like a deficit deadlift so I stacked, just started with just like a plate. So not very high, just maybe an answer to and then kind of work my way up to like a small box.

Starting point is 00:59:32 But really, like my sticking point was, you know, like very much from the get go. And so like that really helped me to get even further, you know, down and deep and really grind my way up and gain access to that strength there at the bottom. So we just recently did an episode where we answered a question related to this exercise and said that we don't think it belongs

Starting point is 00:59:51 in the top four or five exercises as far as the overall functional or best movements. But here's a place where I think it has tremendous value and that's the hip thrust. I agree. I think getting really good at a hip thrust and really strong at a hip thrust, you'll see some tremendous carryover, especially into the deadlift, because a lot of times where that's where people struggle with increasing

Starting point is 01:00:17 their deadlift is to get the glutes activated for me, which is the biggest strongest part of your lower body. So getting it to fire properly right out the gate is, will help you rip that bar up off the ground. So here's a place where I see tremendous value in the hip thrust. Now, for bench press, for a long time, a bench press when I was growing up, it's not like this anymore, it's not as much like this anymore,

Starting point is 01:00:42 but gosh, for the first 15 years of my lifting career, Benchpress was the measure of strength. It was like, the question guys would ask each other when they found out they worked out was, how much do you bench? And because you're a guy and you wanna be strong and you wanna be cool, and so you're just like,

Starting point is 01:00:59 I wanna get a better bench, became the most important exercise that you could possibly do. Oh yeah, it's the most important exercise. So I got super obsessed with the bench press, with the barbell bench press, which meant I neglected dumbbell chest press. Neglected them for a long time,

Starting point is 01:01:13 because you care, nobody asked you how much you could dumbbell chest press, nobody cares. Then one day I decided I was just gonna get good at dumbbell chest presses. I don't remember why. I think I watched a movie when somebody was using dumbbell chest press and they looked really developed. So I said, I'm just gonna get good at dumbbell chest presses. I don't remember why. I think I watched a movie with somebody was using a dumbbell chest press, and they looked really developed.

Starting point is 01:01:27 So I said, I'm just gonna do that for a while. Went back to the barbell, and I was stronger. I had a huge carryover, and it's a very similar movement, but because it's dumbbells, the range of motion's a little different, the stability's a little different, huge carryover to the bench press. So if you want more of a bench, get good at your dumbbell chest press.

Starting point is 01:01:45 I would actually say for me, it was dips and really like deep dips. So if I could get down to where I could get a little bit past like, you know, 90 degrees, like neutral sort of range there and really open it up. So I got my chest to stretch at its fullest. And then, you know, I would even stop at the bottom for a couple of seconds and then try to regain access and then dig my way out of that.

Starting point is 01:02:12 That really helped with lifting heavy weights and getting that lockout stronger for sure. I'm gonna piggyback off of what Sal said. Dumbbells, I used to go back and forth. I'd run a block, a training block of four or six weeks of all barbell stuff for a while, then I'd switch to dumbbell. And I always, I saw great results kind of doing that all the time. One thing I'll add to that was incline dumbbell press did a lot for my flat bench press.

Starting point is 01:02:42 And I think a lot of that is just because I'm probably like a lot of people who neglect in-client press because we're not good at it. And when you look at all the research around building and developing your chest, flat bench wins, when you look at it, so you go, why waste my time doing so much in-client bench when I get the biggest bang for my buck by doing flat bench, but the reality of it is the novel TPs, right? And I'm collecting that upper portion of my chest. So when I decided to start really focusing on incline presses in general, both Barbell and Dumbbell, the carryover that it had to the development of my chest, the strength of

Starting point is 01:03:22 my chest was tremendous. So you know, and piggybacking off what South said with the dumbbells, I would say that, and then it makes sure you include a lot of incline press in there. A good goal, like a goal that I gave myself that when I really noticed a difference was, can I catch my incline press up to my flat bench? And when I was getting up to those numbers and rivaling what I was doing on flat bench was when I was feeling really strong.

Starting point is 01:03:47 Now, the last exercise is the overhead press. And for me, for the overhead press, something that I noticed, and this was later on, this was relatively recently, I'd say over the last, maybe five or six years, overhead, heavy overhead carries. Just carrying, you know, doing a, like almost like a farmer's walk, but I'm not holding dumbbells at my sides

Starting point is 01:04:08 or kettlebells at my sides. I'm holding them straight up above my head, keeping everything straight, tense and strong, and then walking for 30 yards or 40 yards. Wow, what a difference that gave me on my overhead press. That lock out that power that I could generate and the stability that I got from that was crazy. Yeah, I think for me,

Starting point is 01:04:27 and I've been a big advocate of rotational strength and the reason being is, I mean, I hit points where I was bench pressing overhead, pressing to where I was like getting good numbers, but then I would always hit this wall and then I would, it would start to decline and I would either like get some kind of twinge, get some kind of like, you know, minor injury, and then try and ramp myself back up again, but I was doing no rotational work at all. And once I started to just even

Starting point is 01:04:55 do mobility drills with rotation, but then start to load that. And so I found ways to do that with a mace bell or with Indian clubs or even doing rotational work with cables or the landmine or things like that have made a massive impact on the stability of my shoulder, which then totally translated to me pressing weight over my head. It just felt more secure and like I had it. Z-Press. Z-Press, it was a game changer. You even said Z-Press in a while. It's been a while. It's like, we had a ticker going on.

Starting point is 01:05:30 Yeah, I mean, it was, you know, you know, a great one. You talk about moments in our career and like you, Sal, this was later for me. I have only been doing this. This is like the last five years. Yeah, I've only been doing the Z press for about five years. And to me, like to, for me to add something into my routine

Starting point is 01:05:50 or my repertoire of exercises that makes a significant impact enough that I can feel or notice a difference, that's a big fucking deal. As long as we've been lifting, that's a big deal. And Z press was one of those things. And it's kind of similar because of what the thing that you notice with the overhead carries. I think that's just the requirement of strength and stability that you need in order to do that. Very similar to the Z press, like when you I can't cheat it

Starting point is 01:06:17 through the legs at all or even the low back because I'll tip over. And so it really forces me one to take the shoulder through full range of motion by dropping it all the way down to my chest and then fully locking out and then being able to stabilize at the top or I'll still tip over. So building up my strength on the Z press really carried over into my overhead press

Starting point is 01:06:39 where I have a little bit more leverage. I can use a little more English. So getting good at the Z press made a tremendous difference on my overhead press. Next question is from just walk around it. What are some ways to improve the mind muscle connection? Oh, number one, focus on the squeeze. The squeeze part of a lift is where you're going to, you're most likely to connect and feel a muscle.

Starting point is 01:07:06 There's a muscle that you have that you feel like you can't really connect to or feel. Pick an exercise that allows you to have resistance in the squeeze portion, the shortened portion of the rep. Do that exercise and hold the squeeze for like one, two, three seconds. It's that peak contraction part of the rep where you're gonna start to feel and be able to connect to the muscle. The other part is a slow down. Slow your reps way down. Go real slow.

Starting point is 01:07:36 Get to the squeeze, hold it, squeeze it for two or three seconds, then get back into the rep and then go back through it, squeeze it, hold it for a couple of seconds and repeat. Totally agree. I was immediately thinking of isometrics and ways of holding it within the rap where I feel like I didn't have as much access. So I know there are certain movements that if you pay attention enough and you know your body enough, you're going to find that, like, wow, I don't really feel my muscle in this part of the range of motion and, you know, to really stop right there and to then do what

Starting point is 01:08:10 Salisaine is, like, I want to actively squeeze into that and really, like, you know, gain that access through that makes it makes a massive difference. Also, like, single joint exercises, this is where I would definitely kind of, you know, steer somebody more to definitely kind of steer somebody more to then kind of slow down like with the compound lifts for a bit, kind of concentrate on, a joint by joint, you know, type of exercise so that way I can then really concentrate on each muscle.

Starting point is 01:08:38 Doug, can you make a note for this, for you too, for me to do a video on this, it's actually just reminding me of something that. It would be a great you too. Well, you know, I YouTube, for me to do a video on this. It's actually just reminding me of something that- It would be a great YouTube. Well, you know, I just, the great question because it got us discussing something that I haven't thought about in a long time. And this was a cue that I used to consistently try

Starting point is 01:08:55 and get clients. One of the things I started to figure out with clients, they would really struggle with the eccentric portion of the exercise, the negative of an exercise. It wasn't that hard to get someone to understand. When you do a bicep curl to fill it in your bicep, like a couple times of doing that, they would get that.

Starting point is 01:09:12 But the natural tendencies of the body when you go to a negative is to just let gravity take care of it and relax. You know, the eccentric portion of the exercise is one of the most important. All of the portions are important, but it's one of the most neglected, and it also focusing on that portion does incredible things for working on the mind, muscle connections.

Starting point is 01:09:35 So, when I would do an exercise with somebody, I would be talking to them on the concentric portion, so why they're flexing the muscle, like Sal saying, focus on the squeeze. portion so why they're flexing the muscle like Sal saying focus on the squeeze. And then not only that is after I tell them to squeeze I would tell them resist the way down, resist the way down. Think about that muscle that I just had you squeeze. Think about that muscle. I just had you squeeze, resist the way down with that muscle and keeping them focus on resisting with that muscle because it's really easy for them to relax that one and go to the antagonist muscle to let it do the

Starting point is 01:10:06 Desealeration of the exercise. So that was something that I remember having to queue a lot and once a client that light and you could see it when that light bulb goes off When another example really and I this is probably what I would use is like the tricep push down people would do a tricep push down and they would feel of course they flexed and they feel it in their tricep and then when they let the cable come up a lot of times what's resisting that on the way up is the bicep. You know they let the bicep kind of slow it back down and getting them to understand a flex of tricep, keep it flex and then resist it with the tricep on the way back. Boy getting that getting that down will really help that muscle.

Starting point is 01:10:46 If you can feel a muscle on the negative, then you've connected. Yes. That's the harder part to connect with. Right. All right. Next question is from Tad Mills. What advice would you give to someone who wants to squat deeper but can't break parallel? I just did a YouTube video on that.

Starting point is 01:11:04 Tad, did you? Yeah, no, it's the latest YouTube video right now. It's just, just while this drops in a day or whatever, so it was yesterday's. So it's live right now. Go watch it. I mean, I discuss the three main things, mobility movements that I had to do to get to that point, because I was at a point where I couldn't even break parallel

Starting point is 01:11:25 and then how I prime now that I've done all the work to get in that position. What do you think is the most general offender? I mean, we say ankles would be a first start these days. Yeah, I would. For either ankle or hip. Yeah. It's gotta be one of those two.

Starting point is 01:11:38 Yeah, I would say that, you know, to be honest though, all three I think are just, are, that's just be general. Let's put this way, it's rare that I don't see a problem in all three I think are just are it's very let's put this way. It's rare that I don't see a problem in all three. Most people, especially today, lack the thoracic mobility because of the forward shoulder and we're on phones and shit like that. So very few people have good thoracic mobility.

Starting point is 01:11:59 And then very we're seated. We're sitting at 90 degrees on chairs and couches and toilets and cars all the time. So how often are we ever really deep? So hips are almost always there. And then again, when do we ever do something where we allow the need to travel beyond the toes never? And so I think all three are offenders. It's really how bad are you in each one?

Starting point is 01:12:24 I don't think I've yet to meet somebody that's older than 25 years old that they don't have a mobility issue in hip, ankle, and thoracic, just about how bad it really is. Yeah, one thing I used to do that was just kind of an easy practice. I can't even tell you on the podcast and you'll get the idea, so you don't necessarily have to see what's going on. Is I would take a box that was lower than the person can comfortably normally squat when they're doing squats. So let's say they can only go to 90 degrees. I would take a box that would have them go, you know, four inches below that. I would put

Starting point is 01:13:02 that behind them. Then I would have them without any weight, slowly and controlled, just totally controlled, they're descent until they slowly sit down on the box. Then they'd stand up however they would. So all we would do is we would focus on the negative. So I would initially get them to do the negative so where they would get lower than they normally could. Then they'd stand up however they'd normally stand up

Starting point is 01:13:25 and then we would repeat it. And what it would do was it was really effective. It was really effective because it would teach people to be able to connect and control that descent process. Then from there, once I'd got good at that, because what ends up happening is they would go down to 90 and then that extra four inches they'd want to fall.

Starting point is 01:13:43 Yeah, back down. So the focus was slow down, control it, slow down. But because the box is there to catch them, they would allow them, so then they'd sit down. And then they'd repeat it again. I would do the same thing. I'd also use this like a step ladder approach where I'd stack plates to where they could comfortably

Starting point is 01:14:00 get, remove one, slowly kind of work their way down. We'd work over the course of a few weeks to where we could get down to like some real depth that they felt like they could own. And then also my older clients, I would end up using a tool like a TRX or something like that where it was actually nice because they could have, they felt secure because they could hold on to something. But then, you know, at that point where they normally felt like they would fall over, they could gain that depth,

Starting point is 01:14:28 but then I would really try to just cue them to now, like really squeeze and feel that in your legs to help drive, you know, off of your heels and get yourself back up. Yeah, now take your time. Take your time with this because what happens is some people gain new range of motion because they practice and then they're excited and They push themselves a little bit and then this is where they they hurt themselves

Starting point is 01:14:51 It's very common to hurt yourself when you train in a new range of motion Even though you feel like you're strong. So the the idea is to be very very very Pricotious better safe than sorry kind of approach So when you're squatting to new depths or you're testing yourself, go way easier than you think. Like way easier. Like you think you want to basically think to yourself like I could go harder than that. Okay, well then stop right there because the risk of injury is really high when you're

Starting point is 01:15:16 testing new ranges of motion. And with that, go to mindpumpfree.com and download all of our guides and resources and books. They're all totally free. You can also find the three of us on Instagram. You can find Justin at MindPump Justin. You can find me at MindPumpSal and Adam at MindPumpAtom. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy,

Starting point is 01:15:40 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 in over 200 videos, the RGB Superbundle is like having

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Mind Pump: Raw Fitness Truth - 1239: How to Get a Flat Belly, Techniques to Add Weight to Your Major Lifts, Tips for Increasing the Depth of Your Squat & More

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