Mind Pump: Raw Fitness Truth - 1248: The Best Budget High-quality Protein Sources, How to Retain Muscle When Using HIIT and LISS Cardio to Maximize Fat Loss, the Most Demonized & Overhyped Foods & More

Episode Date: March 13, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about what to do when you struggle with taking rest days, the best affordable high quality protein sources, the ideal role that HIIT and LISS cardio play in a workout to maximize fat loss and retain muscle, and foods that are wrongfully demonized. Revolutionary study on incorporating diet breaks. (4:57) Mind Pump speculates on the future impact of the coronavirus for all industries. (11:15) Ways to boost the immune system and stay healthy. (20:56) Random Facts with Justin, Otzi the Iceman edition. (28:19) What is going on over at Onnit? (32:23) #Quah question #1 – What's your advice with someone who mentally struggles with taking rest days? (47:38) #Quah question #2 – If on a budget, what are the best affordable high-quality protein sources you recommend buying? (52:49) #Quah question #3 – What is the ideal role that HIIT and LISS cardio play in a workout to maximize fat loss and retain muscle? Can you give an idea of what a week would look like incorporating those two forms of cardio? (59:14) #Quah question #4 – What foods do you think are most wrongfully demonized and what foods do you think are overhyped? (1:08:46) Related Links/Products Mentioned March Promotion: MAPS Powerlift ½ off! **Code “POWER50” at checkout** Visit PRx Performance for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial How to Undulate Your Calories for Faster Weight Loss & an Improved Metabolism – Mind Pump TV Joe Rogan Experience #1439 - Michael Osterholm Bootleg alcohol believed to be coronavirus cure kills dozens in Iran Meet Otzi The Iceman, The Oldest Preserved Human Being Ever Found Aubrey Marcus Is Stepping Down as Onnit's CEO Kettlebell Kings Kyle Kingsbury Podcast Mind Pump 1220: The 4 Best Sources of Protein Mind Pump Free Resources People Mentioned Drew Pinsky (@drdrewpinsky) • Instagram Aubrey Marcus (@aubreymarcus) • Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Welcome to Mind Pump. We are one of the top fitness and health podcasts in the world. We're here for you. And you're listening to our Q&A episode. This is where we take questions from our audience and we ask them on the podcast, oh, excuse me, we answer them on the podcast,

but we start out this episode with introductory conversation. This is where we talk about like current events, what's happening with our lives. Sometimes we mention our sponsors. So let me give you a breakdown of what happened in today's episode. The episode opens up. I talked about a diet breaks study.

So this study showed that taking breaks in your diet can help preserve muscle. One of the biggest challenges whenever you're cutting your calories is, are you losing muscle? Now why is that a bad thing? Your metabolism slows down. So make sure you pay attention to that part of the episode.

Many cuts, many books. Then we talk about the coronavirus. Everybody's talking about it. So we've thought, hey, let's just jump in. We speculated what's going to be happening to gyms. They're probably going to be hit very, very hard. We thought, hey, look, that's going to suck. People aren't going to go to gyms.

They're going to lose their fitness, which we're making more susceptible. Work out at home. It's one of the best things you could do. Yes. And if you want to do what we did, have a home gym. Get a gym delivered to your door. There's a company we work with called PRX

that allows you to finance your purchase. You can pay monthly, like you're going to the gem. They have the best equipment you can buy online for your home because it folds into the wall. It allows for lots of space. It's super sturdy, a great, great company. And of course, you get a discount because you listen to Mind Pump.

Here's what you do if you want to check out their stuff and get a discount because you listen to MindPump. Here's what you do if you want to check out their stuff and get a discount. Go to prxperformance.com forward slash MindPump. Use the promo code MindPump, get 5% off your purchase, and get a free Maps Prime program if you purchase anything over $500. Then we talked about ways to boost the immune system. Of course, get good sleep.

Make sure you're active, have good relationships, your life, go out of the sun. And then what about supplements? Are there supplements you can take to boost your immune system? We talk about things like elderberry. And then there's a product from a company we work with called Organify, the product is called Immunity, it's designed to boost your immune system

and it's something you can take every single day. It's inexpensive, it tastes really good, it's got an orange flavor, and because you listen to Mind Pump, you get 20% off. Here's how you get that discount. Go to organify.com. That's O-R-G-A-N-I-F-I.com forward slash Mind Pump. Use the code Mind Pump get 20% off. Then I talk about how kids in Iran are dying from drinking toxic alcohol. Apparently, they thought this would help prevent them from getting sick. Be careful of bad information.

Misinformation. It's terrible. On the internet. And then Justin brought up Otsi, the Iceman. That's an interesting story. Then we talked about on it. On it has made some big changes. A big supplement company in our space.

Their CEO just stepped down. So we speculated about that. Then we got into answering the fitness questions. Here's what we talked about. The first question, this person mentally struggles with taking rest days, so we give our advice. If you're somebody that finds that you're addicted to working out and taking a day off,

is very difficult for you, listen to that part of the episode. The next question, this person says, if I'm on a budget, what are some good high quality protein sources? So we talk about protein powders, but we also talk about whole food sources of protein that won't break the bank. In fact, many of the ones we talk about actually save you money.

The next question, this person wants to know the difference between hit cardio and list cardio. There's two different ways you can perform cardio. So we talk about the benefits and detriments of each, and then we talk about how to put them into your workout for maximum results. And the final question, this person wants to know what foods we think are wrongfully demonized and then what foods do we think are over hyped. So that was an interesting part of this episode.

Also, this month, Maps Power Lift is 50% off. Now here's a cool thing about Maps Power Lift. If you have a relatively well-equipped home gym, so if you have barbells, dumbbells, adjustable bench, you have a place that you could do squats off of, like a rack, you can perform Maps Power Lift at home. Now what's Maps Power Lift good for? It's great to get your bench press, your deadlift, and your squat to go through the roof. It's great to get your bench press, your deadlift, and your squat to go through the roof. It's great for building muscle and speeding up your metabolism. It's especially great for those of you who want to compete in a powerlifting competition.

This program is totally complete. It's our newest maps program, and we've put it 50% off. Here's how you get that discount. Just go to mapspowerlift.com. That's M-A-P-S-P-O-W-E-R-L-I-F-T. And use the code Power50. That's P-O-W-E-R, five zero no space for the discount. I want to bring up a very interesting study that was just published on dieting

that I think is a revolutionary study of its kind. It doesn't prove anything that we haven't speculated or seen ourselves with clients. In fact, we've talked about this in the past, but this is one of the first studies to actually prove the legitimacy of something that we tend to promote and talk about a lot. So here's how the study was designed. They took individuals, they split them into two groups, they put them both on a calorie restricted diet. They matched the macros, they matched the calorie restriction,

identical between the two groups, except for one difference. By the way, they were both high protein diets. Everything was done well with us. They were all eating 0.8 grams of protein per pound of body weight, they were all working out, lifting weights, doing the whole thing. Same calorie deficit, but here's a difference. One group was at a consistent calorie deficit for the whole week. The other group was at a larger calorie deficit for five days,

but then eight more two days. So they did kind of the refeed model. But at the end of the week, the calories were controlled. It equaled that. All the same. The only difference is this group over here, big calorie deficit all week, this group over here, smaller, larger calorie deficit, but then two days of eating even more food, and the refeed was in the form of carbohydrates.

Okay, but at the end of the week, everything else was the same. Here's what they found. So this part, not so remarkable, same similar fat loss, both groups lost similar fat loss. Here's where things get interesting. The group that had the diet break or the refeed or the change in calories for two days a week lost far less muscle. So everything else being the same, but the fact that that one group fluctuated their calories with five low days, two refy days. Again, if this is something that you're doing yourself, you have to control for all this,

because what people tend to screw up is they go five low days, then the two high days are so damn high, just erase the five days. They were still at a calorie deficit at the end of the week. So all things being controlled, they actually had more muscle at the end, which if this study continued long term, what we would find is better fat loss in that group at a faster metabolism.

So the more extreme cut and then refeed was the one that maintained the most muscle. Yes. Which makes sense to me, right? Because if you are... This is how I've been trading people. Right. We diet like this, right? Imagine if you were on a consistent,

caloric deficit for, let's say, six weeks of a 500 calorie deficit every single day, consisting like that. Part of the process, this is where it's not just calories in, calories out in law, thermodynamics. It's also the idea that the body is going to adapt to that. It's when you're programming the body, it's specifically that.

Right, you're telling the body, it's not going to get fed anymore calories. Whereas if you go, okay, every once in a while, I'm going to throw in a higher calorie day, it goes, okay, good, I got fed again. Let me take those nutrients, let's put it to places that it needs it. Oh, let's keep on some of this muscle.

So let's throw it there and hang on to it. Oh, we're back down into a deficit again. Let's burn and use some of that fat. And then before it gets fully adapted to that, oh, here's some a deficit again. Let's burn and use some of that fat. And then before it gets fully adapted to that, oh, here's some more calories again. And even though over the course of a month, the total deficit or the average deficit is the same, it would be more advantageous to do the undulating,

which we did a YouTube video on this. Absolutely, I've been talking about many cuts, many bulks, how to undulate your calories. When I coach people, this is how I recommend that they use their macros. And it's exactly what, I mean, and this is our theory. So I'm sure this will get proven in some way, but like the study did.

But our theory is you're sending a couple different signals. And if the signal stays too long, because here's a deal, you're at a deficit for too long, the body starts to adapt by, and the way it adapts is by pairing muscle down. It tries to slow the metabolism down. Even if you're lifting weights,

this may tend to happen, of course, lifting weights mitigates it significantly. But if you have a couple days where the calories are higher, you're not only sending the signals to the body to maintain or build muscle through the weight training, but now you're combining it with another signal, which is higher calories, which tells the body to maintain or build muscle through the weight training, but now you're combining it with another signal which is higher calories, which tells the body, it's okay, we don't need to become so damn efficient.

And this study proves what we've experienced with clients and ourselves, time and time again. And the other part I love about this is that, although this has been used, I think, oftentimes incorrectly by doing the binge restrict model, bodybuilders have been doing this forever. Bodybuilders have been throwing in what they call refeed days. Remember, bodybuilders do it oftentimes well because they count macros, but they've been doing this for a long time and speculating the same thing.

I love it when stuff that's been done for a long time, that people have kind of scoffed at, starts to get proven. So do I. Correct. And this is just one of those things that we've observed for a long time. So if you're in a deficit,

or you're trying to get leaner, do this instead of figuring out the deficit every single day, figure it out for the whole week. So if your weekly deficit is 3000 calories, rather than dividing it evenly up over seven days, do it so that two of those days are higher calorie or and 405 of those days, or whatever, four of those days, or five of those days,

is lower, but at the end of the week, the deficit turns out to be 3,000 calories versus every single day, it's an equal amount of calorie deficit. So great, because again, this reiterates the whole meal plan thing of being so rigidly structured, like having my everyday plan, like I have to beat this deficit,

like is less effective than what you're talking about. Where it actually provides a little more flexibility, you can go up high, but then you're gonna go down low. It emulates a regular life,, you know, realistically, realistically. I got you. This is why I've always loved carb cycling. And I mean, yes, this is like what carb cycling does. I love carb cycling for this reason.

And it's just because I've had a lot of success myself with it. I've had a lot of success with clients teaching it. It just emulates more real life to me. And the fact that you get these days that are a higher calorie day, it tends to promote holding on to muscle more than if I were to just keep somebody in a 500 to 700 calorie deficit for weeks on end. So yeah, that's, you know what, I want to talk to you about cell because this is getting out of control right now is the coronavirus. Oh, dude. And as of right now, when we're reporting, starting to get real, as of recording this episode, it's now been declared a pandemic, which pandemic

means it's worldwide, it's going to spread more. And when the world health organization declares that, it freezes up governments or gives them authority in a way to start enacting certain procedures and protocols to try to prevent further damage and spread. It's interesting, right? I mean, I heard Dr. Drew talk about this the other day and he said, look, as of right now, there's already been 18,000 deaths in the US from the flu.

As of right now, we're still in the hundreds of deaths. I think it's like 200 deaths in the US from coronavirus and we're really freaking out and stuff like that. And so people are kind of, there's this panic. Now, the way he explains it is he says, look, we should definitely take precautions because the way a virus explodes in spreads,

there's a certain time that you can mitigate it, and then there's a time that you can't anymore. Once it gets past a certain point, then it's like whatever we can't do anything about it. So that's why they're reacting so strongly, but he cautioned everybody to, you know, what's that saying? We don't have anything to fear, but fear itself.

People do a lot of crazy shit when they start to panic. You're also hearing that it's like the tip of the iceberg, right? Well, that's what the infectious disease guy on Joe Rogan was saying was that it's not a matter of if it's just win at this point. We're already, according to him, we're already beyond that. We're already beyond really doing much about it. Like it's coming, we're going to see it can continue to increase in the United States week over week and month over month and so the only thing we really can do is you know try and be healthy because it we know that the people that are most susceptible or advanced age people that are obese long

mokers yeah yeah that kind of stuff yeah the best things you could possibly do for your, aside from the standard washer hands, don't touch your face, maybe don't go to big public gathering so much, which is already happening, by the way. San Jose typically has a shit ton of traffic every single day. I flew over here this morning. I know, dead. Well, you showed me all the Google Facebook,

all the big companies, all everyone's refusing to go into work. Yeah, they're working from home. Yeah, everyone's working from home. Yeah, yeah. So that's why you see that. I mean, some of your largest companies that we have in the Silicon Valley are already pivoting right now. You know, I wonder about that like if this whole thing, because it's not going to go away or whatever,

but like how many people will then kind of convert from what they used to do to just homework? Because like, we could be so effective at our own house so like we don't really need to show up the work for a lot of these, you know, like tech jobs that we have available now, but it'll be interesting to see how the economy sort of responds to this whole thing. Well, it's going to, there's definitely gonna be a response because people's behaviors are gonna change.

So I'll give you some good news, right? Companies that may take off, companies like Amazon, that delivers shit to your door, or Uber Eats, maybe they'll take some steps to deliver food to people's door. You're probably going to see, as long as they're in a hazmat, you. You may see a boost in medical stocks, and those types of companies, companies,

cleaning supplies, toilet paper, that's gonna go through the roof. You're gonna see a decline in places like restaurants, big public gatherings, travel industry. You know what's gonna take a big hit that I was thinking about this morning? Gems. Gems are gonna take a hit.

Gems are gonna take, they already, I'm sure. I'm sure they already.. I'm sure they already, I don't know, I've got clients and people that are work out at James and like holy crap, the gyms are like 50% full right now. Oh dude, because you're, I mean, that's already been a place where there's been a lot of germs and that kind of stuff. I think it's good, but I mean, on the flip side, that's your only protection, right?

Is to maintain health and work out and eat healthy, get sleep, like all those things are so much more, even more important right now. Work out at home is what I would say. If you're afraid of going to the gym, that doesn't mean, fine, don't go to the gym. That's your choice. Yeah, it'll be really interesting.

The company's like PRX, this is how they do. We have at home gym. I bet they're gonna crush. I bet you, if this goes on long enough, because you have a lot of people who are like, okay, I've been not working out for two months, I can't do this anymore. Yeah, you speculated this could get pushed

for almost two years. Well, the last big pandemic was the Spanish flu and that kind of lasted two years. So from 1918 to 1920, so it could potentially last a year, two years. Work out at home, I have a garage gym. I do my workouts at home, I'm not going to be going to the gym I don't really do it much anyway, so I just lift it there. You could do lots of exercises

On your own at home and look without this thing going on. I love home gyms because they're super convenient you wake up in the morning you go in the garage do your thing You don't got to worry about parking and travel time and then companies like PRX Let's be let's be quite honest. 10, 15 years ago, you wanted gym equipment, you either spent a shit ton of money on commercial equipment, you got home equipment that was garbage and it took up a lot of space. Company like PRX literally was designed to be as sturdy and valuables commercial equipment, but they took into account space. So your squat rack folds into your wall, equipment hangs on the wall, you can park your

car in a garage, you can pull your bench up, everything's vertical, it's out of the way, it's super convenient. We just built the, we just built the Taho house, we can still fit my big, old, long truck in the garage and fit the PRX against the wall. And the big objection is always cost, because Jim's allowed you to pay monthly, but PRX does too. You do your finance option, you're paying monthly and you have an amazing, there's an end to it.

It's not the every year, once you've paid off at a gym, for instance, you're always paying that monthly. I would not be surprised if that company sees a spike in sales as people start to be afraid to go out to work out in a public place like a gym, but they wanna keep working. I'm gonna tell you something right now, here's my fear. My fear is that it goes, you know, US quarantine, everybody freaks out,

and sure those people getting sick and all that stuff, but I'm afraid of the effects of isolation, the effects of the psychological effects of the fear, and then the health effects of all that, because you're at home, you're not moving, you're isolated from other people, or social creatures. So what's that gonna be, you're not active,

maybe you're not going to the gym, find you're not exercising now. That, and maybe you never get the coronavirus, so you were effective against that, but now your health is worse, mentally and physically, because you were isolated and do- I'm most worried about the economic repercussions from all this. effective against that, but now your health is worse, mentally and physically because you were isolated in demand. I'm concerned. I'm most worried

about the economic repercussions from all this. I mean, there's no doubt, I mean, you're talking about companies like SAP, completely shutting down concerts, the sharks hockey season, you know, we're gonna see the people in this situation, this is not when people wanna spend money and we just came off of like one of the biggest bull markets We've ever had in our history So the fact that we're at like the peak of of that and then the fact that this is happening right now

I mean hang on to your cash right now. I really think that yeah, don't be just be smart with your money Yeah, right now right now is a time to kind of hang on to stuff and and see how this all plays out over the next six months, at least. So it's gonna be interesting to see what happens to the economy after all this. Yeah, well, I will say this, again, I'm gonna be a little hopeful. We are positioned better than we ever have been

for a situation like this. Like in the past, are we though really? Were you actually not, were not actually? If you actually, not, we're not actually, if you look at what's, if you listen to the infectious disease specialist, you'll tell you right now that the biggest scare right now is that we get, I think over 60% of our drugs

for the advanced age from China. And when they lock down there, and we lock down over here, you have people that rely on those drugs to live. They won't be able to get that. So there's a lot of things at the hospitals. I'm not saying that there's, it's perfect. I'm comparing it to previous pandemics,

previous situations. Yes, there's gonna be struggles, 100%. But here's why I think we're far better equipped today than ever before. Number one, as challenging it's gonna be, healthcare is far better. So that's, regardless of the challenges, way better than it was in 1918 during the Spanish flu. Here's the other big one, economically speaking. In 1918, when your ass was staying home, nobody could work. You

couldn't do shit. You couldn't be productive. Luckily today, there are a lot of jobs where business can continue to operate and run because of Zoom, FaceTime, the internet. Before, man, if people couldn't leave, they were fucked. Look for those companies to surge to. Look for Zoom to go explode. Look for Netflix to explode right now. Look for those companies in time. In time when you are hold up, what are you doing?

If you're working still, you're using platforms like Zoom and if you're just trying to let time pass by you can't ship on podcasts. That's for sure. Oh, see, that's what I'm saying. Some industries are gonna suffer, some are gonna blow up. Service industries will probably crash, right?

So restaurants and service industries like that, they're probably not gonna do very well, but companies that are remote online, entertainment online, that's going to explode, man, because you're at home, you're getting nothing to do. Listen to podcasts, watch Netflix, and go on the internet. Now, what about things that we can do? Like, obviously, wash your hands, avoid highly trafficked areas, public places with lots of people.

What about like supplements that we can take to just try and to add a precaution or the things that we can do for like immunity boost type stuff, elder bear, like what are the things that you would recommend people to. So just like when it comes to fitness, so like when we talk about fitness and there's supplements that help with building muscle and fat loss and lot of stuff,

what do we always say? Nothing comes close, not even the same universe as proper exercise, good sleep and a good lifestyle, right? When it comes to avoiding getting sick or if you do get sick, not getting hit super hard, nothing will replace good sleep, good activity and sunshine, lifestyle washing your hands, that kind of stuff. That is 99% of all of it. Now, that being said, are there things you can do to boost your immune system or help your body

deal with some of the stuff? Yes, there are. So, organify makes a good product called immunity. I like it quite a bit. It's mild enough to be taken every day. Of course, it's high in vitamin C. Vitamin C potentially can help if you take high doses of it. There are other compounds in immunity,

in your organized immunity that help. The other thing is elderberry. Here's why I like elderberry. In elderberry, I don't have a particular brand to advise. We don't have any sponsors that provide elderberry. So you're gonna have to find your own, but I would suggest going with pure elderberry syrup. Here's a deal with elderberry. It's one of the few things that's been proven to prevent the or block the proteins that contribute to the viruses or or viruses ability to

adhere to your cells and replicate. So it's one of the very few things that's been shown. And so here's the here's how I would recommend taking elderberry and and so here's how I would recommend taking elderberry and organifies immunity. Just take them prophylactically, meaning take them on a daily basis, every single day, oh, immunity's high in vitamin D. By the way, if your vitamin D levels are low in your body, your immune system is not good.

You always want to have good levels of vitamin D. Zinc is another important thing. I was just going to say zinc something, because I know they've comboed elderberry and zinc together, or we're just going to look primarily for elderberry by itself. Okay, elderberry by itself, you've got the zinc and the vitamin D inside the organifiome energy. Yeah, I mean, it's got the Z, the D, the zinc, they've also had things like turmeric, they

have a certain beta glucan in there, olive leaf, these are all compounds shown to help boost immune system. It's mild enough to take every day. So what I mean by that is like, okay, so zinc lozenges. I like zinc lozenges. The only reason why I don't recommend taking zinc lozenges every day, if you're not sick, is if you have too much zinc in your system,

you could, yeah, you could cause like copper deficiencies or whatever. So immunity from organifi doesn't have tons of zinc that'll cause that, the losses just tend to. So I wouldn't take on zinc, the loss of zinc unless I felt, oh, I'm starting to get sick. But if you're not sick,

take one serving maybe of elderberry every day, one immunity packet every day, they will not replace good sleep. They will not replace, you know, being active, being healthy, eating a good diet, avoiding stressful situations. This is not the time to party and stay out late in that kind of shit. Lack of sleep is the worst possible thing you could do for immunity. And oh, here's another thing.

Saunas. Saunas seem to have an antiviral effect on the body. So do cold showers. I don't think it's a good idea why you're sick. I think it's a good idea why you're healthy, because it's got that. What's that term you use where you give yourself a little dose of something harsh and it strengthens your

effect. It's got a wharmette effect. Thank you, Justin. So I would say, you know, do those things and then, you know, see what happens. But it's going to be interesting, dude, it's going to be interesting to see if this is we won't know in a year or two if it was an overreaction. You know, I'm saying we may look back, because look at Italy, Italy full lockdown. Yeah,

still not the the damage that the flu has already caused over there. I'm not saying that they're the same illness, but I don't know, man, I don't know if we'll look back and be like, oh, that might have been a little bit of a... Well, the other side that I still keep hearing that is, pointing that we are freaking out too much is that there is still a very highly likely chance that all of us have already had it and didn't even know it.

Like that this is like, so we're counting, what we're looking at is all the extreme cases and then we're measuring the percentage of that. What we don't know, we may be potentially not counting the thousands or potentially millions of people that got it, thought it was just a normal cold or thought it was just a basic flu, never went to the hospital, never got anything tested to find out, already recovered from it and moved on from it.

And if that's the case, if there's already been millions of people that have already gone to the hospital. They just didn't have strong enough symptoms again. Right. They didn't have strong enough systems. And then in addition to that, it's also killed less people than the average flu, then it really is a huge overreaction. Yeah, the big fear is the combination of the two, right?

Now you got the flu and you got coronavirus and then is it going to overwhelm the healthcare systems? That's the big problem, because in Italy and northern Italy and a lot of these towns, it was like, 10 to people came in and needed hospital care, 20 people, 50 people. And it just-

All the hallways are flooded with people trying to get them care, and they can't really, yeah, tackle it. It just overwhelmed the system, so that's one of the big fear. I don't know, man, we're gonna see what happens. Information travels really fast right now. We do have a tendency to freak out.

Right. So I'm- And it could be a good thing that the awareness is at least there. You know, some people are like at least taking some measures to try and, you know, wash their hands and like be a little more mindful about the whole thing. Dude, I'm going to give you an example of how our fear can really fuck us. So in Iran, there's been something like a hundred people who've died of alcohol poisoning, toxic alcohol, because social media there was promoting a false virus cure

which was to drink alcohol. Now alcohol in Iran is illegal. So the way that they were getting their alcohol was they were getting ethanol and they were mixing it with other things to make it something that you could consume. So strong though, that it killed like a hundred people. So here you are a hundred people who believed in some bullshit, drank toxic alcohol and

died and killed themselves because of that of the fear. Here's the other thing that I'm worried about. I didn't even mention this. You have parts of the country, especially a San Francisco in LA, huge homeless populations, huge. LA's got like 70,000 homeless people. San Francisco's got, I don't know how many, tens of thousands, if it gets into that population, no healthcare, they're already unhealthy. They don't have, they're mentally ill.

Oh my gosh, that could cause, the death toll could be way higher there because they're already all unhealthy. Yeah. We'll see what happens, dude. But, you know, hey, listen, listen to mine, Pumple. Keep you posted. Yeah. Yeah, stay healthy. We're gonna be doing episodes no matter what. So if we're doing it from our bunker. Yeah, it's right. We gotta go on. We'll shift in gears a little bit. I was actually reading this article the other day and like, I'm always curious with, you know, some discoveries

and things I wasn't aware of. Have you guys ever heard of Otsi, the Ice Man? No, no. Okay, so I guess in the French Alps, these guys were hiking and they came across like this frozen, I don't know if it's like a frozen lake or like this, basically they found this preserved body, the skeleton of somebody trying to kind of come out

of this frozen lake. And they thought it was like a pretty recent, you know, this government. Yeah, where somebody died just recently there. Turns out he was like a 5,300 year old, what? Yeah, a person. Wow. That they suspected been murdered from some sacrificial thing.

What? It was it was so well preserved that they thought it was recent. Yeah, because it was all up in the Alps and it's always been like, you know, freezing temperature. Oh, very cool. Did you see a picture of this? Did you? Yeah, there's a picture of it that was in the article and it was it was just fascinating to me because like you imagine like you're hiking and you're, you know, taking in all the sites and everything and then you see this body and you're like, oh my God, I gotta call the authorities. Oh yeah, it's 5,300 years old.

Wow, wow, that's crazy. Wow, that's a happy thing. That has to be like one of the oldest bodies that are still intact that we've ever found, I would think. Oh wow, look at the picture. That, now that's a rendition. Oh, that's the rendition. So there's an actual picture of his skeleton. Yeah, yeah. Oh wow, look at the picture. Now that's a rendition. Oh that's the rendition. Oh there's an actual picture of his skeleton.

Yeah, yeah, oh wow, look how well that preserved. Isn't that crazy, it's like mummified. That is really interesting. Is it the one on the top right? Yeah, that's the picture of him right there. Looks like they fold him up kind of uncomfortably though. Little bit, yeah. And you said they speculated that he was tortured.

Is that he was murdered? Yeah, like he he had Like I think there was something indication that he had been hit with something or stabbed or whatever People people people were murdered a lot back in the day. I weren't there. Yeah, you know It's another interesting place where they find these really Petrified bodies kind of frozen in time Pompeii you know Pompeii in Italy, where the volcano blew up and just fucking incinerated or mummified half the population.

There was a dude that was caught by the ash and mummified or whatever, you know, basically preserved and he was jerking off. No, that is not a true story. 100%? This is not a true story. Yes, dude. You're not. Dude, that beats Elvis shitting on the toilet.

Yeah, dude, you know, you can't imagine that you get caught. Just, uh. Now, here's the deal. They fucking knew the volcano exploded. Yeah. It wasn't like it like that. That's why I don't believe. You can't keep coming, you pants, dad.

I don't believe this, dude. Listen, listen to me. It's true. Look, look, look, look, there's a big. I hope this is true. Look right there. Look at him. I told you, dude. He to me, it's true. Look, look, look, look, there's a big hope this is true. Look, right there, right there, look at him. I told you, he's got his hand right there. He was jerking off. So here's a deal.

He knew they knew the fucking volcano exploded. They had like, He's got a rub on out. That's what I'm saying, dude. Yeah, man, like let's go out with a bang. That's what I'm saying. What are you reading to come across articles like this? What are you reading to come across here?

That's even better. I googled it out, dude, yeah, dude died while masturbating. That's what I make sure that I articles like this. What are you reading to come across? That's even better. I googled that dude. Yeah, dude died while masturbating No, but what do you think's going through this fucking dude's mind? Oh my god Just scrambling running for things like you know what we're all dead anyway For it to calcify him right in the mid stroke like that like you have to be like dying and still doing it I know they died so fast once it hit them. They were just gone. Is it like that? Yeah, but they knew dude They had enough time to people are running their covering their head you that are also think that something like Justin would come up I'm dying anyways. I'm gonna grab my dick and just let everybody speculate on it for something I would first centuries

I tell you what study my on it for fucking the first century. You know what I tell you what, study my body. That's the most fearless fucking gangster dude I think he's got a sense of humor. That's what I think. Cause I mean, not only is he jerking off, the dude got a heart on and he's about to die. So he's like, oh my god, everybody run. He's like, all right, whatever, here we go.

Yeah. Yeah, fuck you volcano. Yeah, exactly, that's gangster. Hey, so what's up with all the controversy on your, was it your story, Adam? What did you post about controversy? We talked about it. Some about on it, Nobri and I don't think that's, I don't think it's controversy. I don't know that, that just happened today. What, okay. So you stepped down a CEO of on it. Any announced it? Yeah, you announced it on in like men's health did a article about it and everything. So, yeah. Oh, really? What did the articles say?

Um, it just basically said he was moving on his interests in being an author and like, allowing the COO of the on it lab side of it to kind of take over his CEO role. Hmm. So I think it's, again, this is kind of when we were there and we talked to him a bit, we got that feeling that he would rather, know right and you know vest most most most his efforts in that direction and kind of like do that He was really like stoked about being CEO exactly. He was kind of hinting towards that Yeah, and that was how long ago was that that we were there?

Well, it was over three years ago. Oh, yeah, and he was hinting that that's what you wanted to do and at yeah And again like we've had this discussion Adam like put it out there a while ago, I think. Oh, yeah, I know you're falling up with that. Yeah, I've been saying it for a long time. I just, you know, and I've done, and I, we have relationships with a lot of the guys over there. So it's part of it's like a friendly job. It's not me trying to be an asshole about things. It's that we went over there almost almost four years ago now, the first time. And just from the very first day that we went in there, I was like, this just doesn't add up to me. Like there's 170 employees. I remember going around, I remember talking to the staff and asking

what they did. And everybody was like really like, nobody could give me a definition of their job. And then I remember paying attention to their ads, looking at their email marketing, what they were doing with classes, the gym facility. And this was all before we had even interviewed Aubrey. And then I remember the first time that we interviewed Aubrey, I was asking a lot of like CEO questions and just not getting the answers that I would expect

from somebody who's running a multi-million dollar business. And so from that moment on, I was suspicious of how well is it being ran over there. And when I found out the amount of money that the company is making, and I know how profitable supplement companies are, most people don't know this, but a very well-ran supplement company is only profiting about 15 to 20%. That's the margin, that's a good margin. Yeah, those are very good margins. That's a business that's ran very tight.

So when you hear numbers, like, oh, they do $40 million a year or whatever, well, you got to divide that by 15%. And now you're looking at like $6 million. And then when you look at a set or whatever, well, you've got to divide that by 15% and now you're looking at like $6 million. And then when you look at a set 170 employees, you've got to break that up and divide that. And then when you see things like investments and partnerships with like Marvel and you know, putting, creating kettlebells with, you know, animal faces on and so on and so on.

Those aren't cheap expenses. And then on top of that, when you see how the Facebook ads were rad, when you look at the email marketing on the backend, so all those things I subscribe to and I've watched. And so I've watched this for the last four years. And this is an example. And we've had people that we've talked about hiring on our company that are big like brand people. Oh, it's all about brand, it's all about brand

and how you look. And this is an example in my opinion of when you put so much time, effort, money and looking cool, the person that buys into that, their body, oh my God, they're so cool. They're so successful, so awesome. But when you look under the hood, you realize that it's not being ran that well. And I think the final confirmation for me on that was,

we had heard rumors, but what a year and a half, two years ago, that they were shopping. And Aubrey also alluded to this. I think the second time that we interviewed him. He alluded to companies coming in and potentially trying to buy. I heard I think Axos was looking at the... Axos. Axos was a massive company. And in fact, I think one of the times that we were visiting there, there was a serious discussion that was going on. In fact, I think one of the times that we were visiting there, that was like, there was like a serious discussion that was going on. In fact, we were supposed to have dinner, I believe,

with Aubrey that night, and then something happened with him at Joe. He had a cancel last minute. So there was obviously like a bunch of stuff going on. And this is all me speculating, but it's all starting to add up to me now, like when you look back at like, however, everything is unfolded, that, you know, these companies that we're looking at them probably looked under the hood and saw that 90% of the revenue they were generating is from podcasts.

And when you look at the podcast, you're talking about, you know, Joe Rogan's podcast, which is the most powerful podcast in podcasting right now. Like, it's literally like owning Fox News and CNN. I would even argue it's one of the, it's up there with one of the most powerful media outlet, you know, at all. Right, and so, and what I know, I, you know, pay very close attention

to our own analytics and numbers. And I know what kind of business that we have scaled and built off of our audience. Our audience is a fraction of what Joe's is, you know, and fighter in the kid. Fight in the kid and Joe Rogan are astronomically bigger than we are as far as a podcast. And those two podcasts have been pumping on it products for over five years now. And so, you know, as a default, you're gonna make money. It reminds me of when you hear me talk about

these kids that get really popular on Instagram. They blow up, they do cool stuff on Instagram or they got great bodies and so people fall and they have millions of people and they've got all the fancy cars and they're flash around and they have a lifestyle brand, which is basically a peril with their name on it and they buy it from China, they flip it and they're flash around and they have a lifestyle brand, which is basically a peril with their name on it and they buy it from China, they flip it and they double

up and sell it. Well, by default, an idiot can build a business that is making $300,000 a year when you have millions of people, which, so as kids are looking at this in the average person, they go, oh my god, this guy is so successful. Well no, he found a way to get a ton of attention. And as a default, you can pretty much make that much. But it's not a sustainable business. And you know, what we saw was, you know, almost two years now, people have been shopping, I think, on it. And there's been no purchase at all. And I think that's the reason why. And so this news

that he announced stepping down, I don't know, I just, if you're the CEO of a company for this long, you were shopping to sell it, my theory would be you would want to be in that position to sell, to cash out before you move on to other endeavors. And. Well, he probably still has the same amount of shares. I don't know if stepping out, stepping down means he's giving up his shares. I'm gonna look, I'm gonna give you, yeah, but what are the shares really worth if no one's willing to pay for?

That's true. So I'm gonna give you pushback from what I think some people may be thinking, because there may be some people listening saying, Hey, on it, Aubrey is the head of on it since the beginning and they're, you know, the company's tens of millions of dollars if they haven't reached $100 million in revenue, that seems to be pretty successful.

Well, not when you divide that by 15% and then the 170 employees like I told you. So, and I knew something was up like about, and you're saying most of that success is just because they're connected to. A podcast. To a road. And all the revenues come from the supplements.

Yeah, which was very well, I guess it's not very surprising to me because obviously like the margins are like, you know, superior. We know what the equipment business looks like. That's a tough, tough nut to crack. Yeah, that's the only thing that you got to understand is like, we can understand all these models, right? So I understand what we and I we have like a close friends, kettlebell kings are really close friends of ours Enough to where they open books and share Margings with us when it comes to shipping. They solve the shipping issue Which was the biggest hurdle for something heavy as a kettlebell, right?

And so like their model is only successful basically because they've addressed that one thing and even then They're not as for as massive and as popular as kettlebell kings are one thing. And even then, they're not as for as massive and as popular as Ketabokings are. You know, they're not making tons and tons of profit because the margins are so thin. And so, you know, I know that that side of the business doesn't make a lot, especially when you go out and you spend money on doing things like Marvel, you know, to do something like that had to cost probably minimum tens of thousands, I would even have to sell just to pay for the licensing right to license that So you don't think it was just a revenue share thing you think there was also an outright

We're gonna pay Marvel a massive fee just to even yeah, of course Do you think if we went to Marvel right now and we wanted to to partner with them? They would say sure we'll let you throw probably not no of course You'd have to pay a license and see licensing fee and then in addition that you may would have to pay a licensing fee. And then in addition that you may also have to give a rev share. Now, maybe they pay to fee that just allow them to use it. But anyways, the point of me sharing that is that there's minimal to no profits on that side of the house, right? We've seen the how much activity happens inside the gym and classes and things like that that for the facility and what's going on in the facility,

we know what it's like to operate a 10 to 30,000 square foot building in the type of traffic that you need just to break even much less be profitable. It's very obvious when you go there that that's not also profitable. Then you look at what we've seen kick up in the last six weeks, which now it makes sense because I see the posts come out that he stepped down, the new CEO, the new CEO's already been being integrated over the last

month and a half. You think layoffs are going to follow? Yeah, for sure. Yeah, no, definitely. I mean, I would think that if you got 170 employees, well, no, we know that. Well, they have more than that because you're not even counting the warehousing all that time. I mean, our boy is no longer the podcast, O's.

Oh, oh, yeah. I mean, Kyle has already, O's. Oh, oh, yeah. Kyle has already been let go. Yeah, yeah, yeah. He's doing his own thing. Yeah, the layoffs are already beginning. The layoffs are happening now. And so, this is pure speculation. Oh, yeah, 100%.

I mean, I haven't said anything that's, I can't guarantee you anything. I've just, I've been speculating on this for like four years now, and whenever somebody comes up to me and talks about how massive or how impressive they are, I'm like the first one to be like, wow, you know, looks can be deceiving, you know? Don't judge a book by its cover,

just because it looks hella cool, doesn't mean it's a ran-really efficient. My impression, and again, this is my speculation, is that one thing that might have been happening is, and this is a mistake that I think that might have been happening is, and this is a mistake that I think that some people make when they have a company is they like somebody a lot. So they'll make friends with someone,

they'll like them, maybe the person's talented, cool, they connect, whatever. And then they try to fit them into their business, they try to figure out a position for them, versus having a need and then finding the right person to fill. Well, 100%. Here's the thing that I like.

Because it felt like that, right? I felt like these are friends. Where I have empathy for like somebody like Aubrey in this situation. I mean, I remember us challenging ourselves this way. Okay, so if you don't know the backstory, backstory on the birth of on it is really alpha brain. It was a product that Aubrey and Joe pretty much created. Aubrey originally went to Joe with a different idea, like a hangover type of pill.

Joe said, no, let's do something related to new tropics. That was when that was popping. And then they went and they created alpha brain. Alpha brain gets released on Joe Rogan's podcast. Absolutely explodes. I think they sold like 75,000 bottles or something. Yeah, some ridiculous number. I can't remember these.

They also funded a study that was actually pretty good for you. Which is actually a good thing. No, no, no, this was the most brilliant move of it was doing this and then it exploded overnight. Now, when you sell 75,000 bottles of alpha brain, you are instantly infused with hundreds of thousands of dollars into a business. And I used to challenge us all the time when we first started

and we were growing and we used to say, oh man, if we could be making this much more money or if we had this much money, and I'd say, if someone handed us $10 million right now, we would probably fuck it up. And the reason why we'd fuck it up is because we would also have $10 million and we'd be like, oh my God, we have all this revenue coming in.

We need a person for this position. We need a person for this position. And then you just start hiring all these people who you think or assume you definitely need if you're gonna be a 10 million plus company. And so you start doing that. Now, I think we were blessed that we grew slowly over the five years, so we could learn by trial and error and grow a position, and then, okay,

now, hire or contract that position out, then you will grow. That means the mistakes that we potentially make are smaller. It costs less. Right. So, I think, again, in defense of Aubrey and on it, I mean, when you explode overnight or that, it's really tough. Oh, shit, I need all hands on deck. Right, and what does that look like?

You didn't really have, yeah, that slow period where you could really farm the right people and you just need to fill. Well, and look at what we did, right? We slowly looked, I mean, our marketing side, our customer service side, our administrative side that we have, everybody was looked at very carefully, and we all looked for somebody who was extremely talented

at that position before, and then we also made sure that the position was there before we brought them on, where when you're in their shoes, when you grow that fast overnight, it's like scrambling. You're just like, oh, what, you do design? Cool, you're on here. Oh, what, you know about marketing. Okay. You're here. Oh, okay. You book. Okay. You're here. And you just start putting all these people in place. And boy, is that a hell of a task

for a CEO who's never been in that situation before to have to try and navigate. And so I understand like, you know, and then also if you have other passions, like you're chasing Ioska and Plant Medicine and you're into that fucking shit way more than you are scaling a business then, and that was the initial feeling I got when we first met. I was like, dude, this dude's not, I'm asking like, I love when I get to meet like a CEO of a big company. It's because I'm aspiring CEO of a big company. And so I look at them and I want to ask questions like, so I can learn. And I remember firing questions and going, man, I'm aspiring CEO of a big company. And so I look at them and I want to ask questions like so I can learn. And I remember firing questions and going,

man, I'm not getting any of the answers that I want or I feel I can learn from. And it was very obvious to me early on that his interests were sort of elsewhere. Totally. Well, we'll see what happens. And that's, you know, that was our impression anyway. Well, we'll see, see you know exactly what happens

we call today's calls brought to you by Max and a Bolic if you're looking to maximize your overall muscle and strength Max and the ball gives 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 mypromidia.com and get started today! It's the motherfucking world! An English Landage!

Quique-quique. Alright, our first question is from Jay M. Key. What's your advice for someone who mentally struggles with taking rest days? Oh yeah, this is a good one because now, this is the kind of person that really obsesses over exercise. They're afraid if they miss a workout, they're going to get fat,

they're gonna lose the progress, they're gonna lose muscle or exercise for them is an escape and they need to work out because otherwise they feel sad or depressed or too stressed out. So I can relate to this. I was for a long time. It's extremely, I'd say addicted to exercise in some of those senses.

It wasn't so much of an escape to me as it was. More of, I'm afraid, I'm losing my gains. I'm afraid my body's not going to respond well. So there's a couple of points I want to make with that. One, rest days, if they're done properly, actually contribute to better fat loss and better muscle gain, the giving your body the ability to rest and not overtraining accelerates and amplifies results. So if you're afraid of the loss of gains or the loss of progress and you're just working out every day, every day, every day,

the opposite is likely true. The second part, this one's a little harder, just telling someone to not work out and because it makes them feel good and then what do they replace it with. Here's my advice to those people, you can still work out, just modify, modify the intensity. Yeah, I actually, so I like, I like if you're going to the gym every day, if you, if you have that as a routine, um, and I, I find still to this day, like, I have much better success when I've just decided that, hey, an hour a day is dedicated to fitness for me. It's like, and you have a certain time that you do it at, and if I do it every single day, every day, um, day, I tend to get much better results than if I say,

oh, I'm gonna train intensely three days a week and that's it. I actually tend to put it off. Like, oh, I just need to get another day lifting and I can't do it today, I'll do tomorrow or whatever. So I actually love the idea of every day doing something if you just, you learn to scale it and change it. So, yeah, you can't go hard every day.

Yeah, no, you definitely don't go hard every day. But you go to the gym every day. And sometimes the gym workout that day is like all mobility and list cardio. That's all you're doing. You're doing cardio, you're doing mobility work or stretching or meditation or sauna or trigger sessions or mobility sessions like or focus days. So I like to have three to five, depending on where I am in my volume of training,

like kind of intense or days, and then two to four days, depending on where I'm at, of these free days. Maybe I swim one day. So I like the idea of someone struggles with taking days off. Don't take a day off. Just change the intensity of what you're doing.

You don't have to take a day. And again, this reflects a lot of the most successful programs out there, like even if it's a, you know, an Olympic lifting, you know, program or like some serious programs, they still, they train consistently almost on a daily basis, but it's a matter of fluctuating the intensity and the volume.

And so, you know, like I know even one, you know, some of the strength conditioning coaches called microdosing. So it's like a matter of like managing the dose of stress continuously to where, you know, some days you press it, but even then the follow-up day, you're just like reducing a lot of that stress that you're introducing to yourself. But you're still moving, you're still active. There's a lot of ways to express your body where it's not as damaging.

And so that just has to be top of mind. I like that because if you're mentally struggling with taking rest days, one of the best strategies is kind of a step ladder approach. It's a lot easier to rather than having a rest day, if you're mentally struggling with it, to rather than doing that, still going to the gym, but just doing something different. And then the next step from there, if appropriate, would be to have a rest day, just

going from seven days a week to taking rest days, might be too much. And what you end up finding with situations like that, is people replace it with something that's maybe not as healthy. So, you know, for example, if I'm working with someone with nutrition, I like to replace behaviors with other behaviors rather than just cutting behaviors out. So if you're just like, oh my gosh, I can't even comprehend taking a day off.

Okay, you don't have to necessarily still go to the gym, go a lot easier. Go a lot lighter. Maybe try doing something that you don't normally do. Yoga is a great example of that. If you're so much like to work out, work out hard all the time, why not go to the gym and don't do a power yoga class that's cheating. Do like a Yen yoga, a relaxing mobility workout, sauna, steam, see how that works. Then once you're consistent with that, you might find that the next step might be

not going to the gym, but maybe going on a walk or a hike or staying at home and doing stretching and that kind of stuff. But definitely, definitely, definitely, if you over apply intensity and combine it with a lot of frequency, in other words, workout hard too often, you're going to progress slower, you

may even halt your progress, and in some cases reverse your progress. All right, our next question is from Andrew Beth. If on a budget, what are some of the higher quality protein sources you recommend buying? I put this question. I put this question in here because I get asked it a lot. You have to be careful with that statement. When you typically pay for what you get with protein, the biggest difference in price when you go look at a jug

of protein that's being sold for maybe $24 versus one that's being sold for 50 or 70, it's the amount of protein per serving that's in there. That's the biggest difference. The margins with supplement companies, there isn't really this massive difference. We're like, oh, this company's just way cheaper and it's great quality than this company.

It's like the discrepancy in the $20 to $50 or $70 bottles, why are they so different, but they're shaped about the same size, is when you flip the label around and you actually measure out how many grams of protein and how many servings you're actually getting, that's the biggest difference. The difference between a protein powder that is claiming that it's extremely cheap, a

lot of the times what they're doing is they have 14 grams of protein in their serving. So of course it's cheaper. The most expensive part of the protein powder is the protein. So you got to be careful of that. Then you have other companies that aren't paying for third-party testing, which is expensive to do, so that's why they have to normally pay for or charge a little more for it. So if you go for the cheapest protein all the time, you got to be careful that you're not getting somebody who's one just making it look like it's a

great deal. But when you actually measure out all the grams of protein per serving, it's really not. And then in addition to that, they're also not third party tested, and so they didn't have to spend that money on it. So I caution people that are just trying to save five bucks on a protein powder because of this. When you look at it per serving, it's not that big of a deal.

Yeah, and then they've had in the past companies that have done what's called amino acid spiking. So what they'll do is they'll, so proteins are made up of, are chains of amino acids. And one way, and I'm gonna simplify this a little more complicated, but a company will get tested on their grams of protein

by testing certain amino acids. And then because there's so much of, you know, loose scene or whatever, they can estimate, oh, this is so many grams of protein. So what some companies did is instead of having 30 grams of protein, they had 30 grams of a particular, you know, acid, that would show up.

So then they'd get tested, it would get verified they had that much protein, but then when other testing came out, they got even more specific in detail, they found, uh-oh, there's half as much protein, as they said. Now I'm gonna go the whole food route, so the whole food route, what foods can you get that'll give you, you know, good protein at good prices. You can actually do pretty well with this. Tuna fish is a very inexpensive source of protein. You can buy chicken breasts and chicken thighs and bulk. Really, really good prices where you're having,

you know, a couple dollars of serving of 30 grams of protein if you buy bags of, you know, bulk of chicken breasts and chicken thighs. Here's another great, great source of protein that's really, really good, well, price. Groves and crickets. Yeah, no, yeah, go outside. Nobody will do it, but it is a really high source of protein.

Look into it. It is, but if you don't want to eat bugs, if you can tolerate dairy, cottage cheese, cottage cheese is cheap, high protein source, you could go the full fat route if you want higher calories, you could go the lower non-fat route, if you want to go low calories. This was a staple when I was growing up, trying to increase my protein intake, increase my calories. I would go to the store, I'd buy a big jug of cottage cheese and have 100 grams of protein for the whole day,

and it wouldn't cost me more than six bucks or something like that. You can get inexpensive with all kinds of food if you're smart. Now here's where it gets expensive, eating out. If you're trying to get 30 to 40 grams of protein in a serving and you're eating at Chipotle or the burger place or wherever, yeah you're going to be spending thousand bucks or more a month on getting that kind of stuff. But if you buy in bulk, especially if it's

frozen, you can go to the grocery store by a big bag of frozen chicken thighs or frozen chicken breasts. Oh my gosh, man, it's really inexpensive. You could do really well. And to that point, if you're cooking your food that is by far the best advice, if you're looking for something fast and you're either eating out or you're having a protein shake, your protein shake is gonna be way cheaper

when you measure out what it is. Still, yeah, it's still cheaper. Yeah, if you were to like to your points off, you go to your favorite restaurant and you get a 40 gram of protein meal, which is normally steak or chicken type of. That's like minimum eight bucks. Yeah, minimum.

Most likely you're paying like 15 to 25 bucks or what about that. I mean, the shake, what per serving, you're probably breaking it down to like $2. Yeah, a couple bucks. Yeah, so you're still, when you're talking about getting proteins expensive, no matter where you get it, right? And unless you get it in bulk, like you're saying,

and you're just buying chicken thigh, and I love to recommend chicken thighs. I wish somebody would have turned me on to that. I fell into the like, oh, we need to eat chicken breast all the time when I was younger. And so I was wasting all this money on chicken breast when I was trying to grow and get bigger anyways. I should have been doing thighs.

It had more fat, they taste better better and they have almost as damn much protein as the chicken breast does. So that's a great piece of advice. But be careful on trying to save 10 dollars. The difference between a bottle that is like literally 10, 20, $30 difference. It's not the brand. It's like what they're getting.

Like turn the label around and actually count out how many servings are in it and how many grams of protein per serving and most likely the difference of that $20 more expensive bottle, that's the main reason. The second main reason is because they probably do third party testing and then the other company does it. So, you know, for fish, you know, it's relatively inexpensive tolopia.

You can buy tolopia also and then I said tuna fish, you know, it's relatively inexpensive toloppia. You can buy toloppia also, and then I said tuna fish. I mean, eggs are relatively inexpensive. Like, you could totally do this and save a lot of money. You just have to cook your food at home. That's the biggest piece of advice that I have. Even with steak or excuse me, red meat. Get yourself a George Foreman grill. Oh, dude, that was the key for life season.

That was, yeah, same thing. Oh, ground beef. Ground beef. Yeah. Ground beef. Big ass packs of bulk ground beef and it's relatively inexpensive. Totally, totally. Next question is from Andrew Beth. What is the ideal role that hit and list cardio play in a workout to maximize fat loss and retain muscle? Can you give an idea what a week would look like if incorporating those two forms of cardio? All right, so first, let's break those two down. Hit and list are acronyms.

Hit stands for high intensity interval training. This type of cardiovascular activity is characterized by a short sprint, followed by a slow, relaxed portion, and then a repeated attempt at the sprint. So if you're on a bike, you would go all out for 20 seconds and then maybe a minute and a half kind of slow, get your heart rate back down and then repeat it. Lys cardio or Lys stands for low intensity steady state. This is the traditional form of cardio

that most of us are familiar with where you just get on a elliptical, a bike, or treadmill, and you just cruise for 30 minutes. Now, what are their values, what are their detriment? Hit cardio, you're gonna get better performance. You might retain more muscle from doing it. You could do less of it and burn just as many calories, so it's more time efficient.

List cardio's benefits, it's easier on the joints, less likely to hurt yourself, less stressful for the body overall. So which one do you do and how much depends on who you are? If you are a cortisol junky stress person with lots of low bad sleep, high stress, out job, you're already pushing your body to the limit. With resistance. Go lists route. Yeah, go lists. It's calming, it's relaxing, it's rejuvenating, bad sleep, high stress, out job, you're already pushing your body to the limit with resistance and strength. Go this route.

Yeah, go this. That's it's calming, it's relaxing, it's rejuvenating, go for a long walk, something like that. Do it that route. If you're super well recovered, if you're an athlete, you've got good biomechanics, so you can sprint without running like an idiot and hurting yourself, hit cardio. It's, oh, and if you're very time, if you don't have much time, hit cardio can work very, very well. But it really depends on who you are,

because if you apply hit on the wrong person, or list on the wrong person, you're gonna get terrible results. Yeah, I think to like, you know, there's benefits in detriment. So it will put a little more wear and tear on your joints, like if you're doing hit cardio quite a bit, but you are stimulating that fast twitch muscle fiber response,

which is something you're not necessarily going to get with list cardio. So just considering that in terms of performance and overall function, it's a good caddy to, and that's why you see a lot more athletes utilizing hit training, but it is, if you get a low impact type of equipment, like I use an assault bike or something

like that, where I can actually sprint, where it's pretty relatively low impact on my joints, you can actually max sprint, and you can sprint without actually getting that type of detrimental stress on the joints. And it can be something that you can incorporate, but for the most part, it is something to consider. How well are my joints reinforced and do I have that kind of stability to do it versus LIS will be another option again for you, somebody who's always doing high-intensity activities. I'll give you an example, a generic example of how I use HittinLis for somebody who's trying to get shredded. This is different than the recommendation for just general health, how I would utilize

hit or list. Normally, if I'm utilizing both hit and list with a client, we have a specific goal we're trying to shred down for a show. And this is how I would use this. And again, this is generic, but give you an idea. So it's eight weeks left until showtime with a client with a, we have to present the best physique we possibly can. I've done my due diligence, I've built my clients' metabolism

up, they're eating a healthy amount of calories. They're stepping or walking moderately, which is probably six to eight thousand steps, maybe 10,000 steps, depending on what kind of job they have is what was keeping them at this point. Now we have eight weeks left and we get to get ready for show. And up to this point, I have not used any cardio whatsoever.

In fact, while I'm building a client's metabolism, I have them shut down all types of cardio. I don't want them going out of their way to move any extra. I'm trying to build muscle, get their calorie intake up as high as I can before I reverse them down. So now we get ready for the cut. So the very first thing that I'm going to do with that eight week mark is I'm actually going to increase their steps and I typically increase about 2000 steps a day every day for the week. So if you're at averaging 8,000 a day, I tell that client eight weeks out, okay, now I want you to average 10,000 every day. Now, what that looks like is kind of like lists. I mean, lists is low intensity steady state cardio is pretty much walking around or hiking. It's pretty close to that, right?

It's somewhere walking around or hiking outside is right between neat and probably lists. And so I'm going to try and get them to just create more activity. I tell them, hey, you know, go for an extra walk with a dog or walk with your spouse to try and get those steps. Now I'm gonna keep increasing their steps week over week until they start getting to places like 12,000, 16,000 steps. Now they're starting to, now they're look clients normally around this point or telling me,

okay, Adam, I am getting up an extra hour early and kind of walking. I walk the dog at extra time, my spouse and I walk after dinner at this time and it's, I'm barely hitting my 14 to 16,000 steps you want me at. I go, okay now let's introduce hit. So now what I want you to do is every day

that you work out, post workout, I want you to do a 12 minute hit session. So after the theory and the idea behind that is that, you know, roughly 80% of their glycogen stores has been depleted when they've worked out. Now I'm gonna completely deplete that for sure by doing 12 minutes of hit post. And so then they get this great fat burning effect

over the course of the next half hour, hour, two hours until they re-consuminate. And glycogen is the energy that your body utilizes from carbohydrates. And once you run out of that, then your body burns fat. Right. And so the theory and the idea here is that I make sure I deplete that completely from somebody. So now when they are driving home and preparing their next meal and then even consuming

their next meal before that starts to get digested and then converted to glucose. Their body is like metabolizing fat to get them there. So that's the idea. So then I introduce, and this is normally like hit doesn't come into play until about weeks four five, like say we have four or five weeks. So the first three weeks, I'm just increasing steps. Then I use hit post workout. I do that for probably two weeks. That's normally enough to kick up the

kick the how many calories a day they're burning because we've now included in that. And now I'm going to start to add like our bouts of of like list cardio where I say, okay, this is our final four to five weeks before the show. Now you're doing your 12 minutes of hit post workout. So we deplete the glycogen stores. Now in addition to that, every other day on week, you know, four weeks out, I'm having you do an hour of lists. And then when it gets to three weeks out, I'm having you do it every day. And then that's kind of what it looks like leading up to ramping up to hit is the peak. Yes. So and I start with hit before I do anything else, because it's the less time demanding. It's only 12 minutes I'm asking them to do that. And then I start to, the very last thing

I start to recommend a client when trying to get shredded is the hour long sessions on the treadmill. And that's just because when I reverse them out the other direction, that's the first thing that goes. It's the most time consuming thing. And the rest is more lifestyle and short 12-minute bouts for me to reverse out of. It just seems to be the best strategy that I have found for competing clients and getting

shredded, and that's kind of the model that I've used. Yeah, now, here's how I like to look at cardio. I look at resistance training, lifting weights as the workout. That's when I'm training and pushing my body and working out. I look at cardio as a way to rejuvenate my body as an act as a form of active recovery. Okay, and this is for the average person that I would train.

Now, when I would look at him that way, I almost never did hit because hit is more of a workout. It's more like resistance training than this is than the study states stuff. So if I have the if I have the if the person has the energy and the ability to push in a workout, I'm not going to do hit with them. I'll just do more resistance training when I have them do the, you know, let's get recovery, let's do active recovery, let's rejuvenate the body. I just have them do lists, and I like to have it in the form of walking outside or things that seem to feel rejuvening.

Now, if I do combine the two, because the last part of the question is what would a week look like, I tend to do a two to one ratio. Two list workouts for everyone, hit workout. Now, I'm not talking about every single day, usually what it looks like for the average person who's already fit and doing everything else right,

is two days of list cardio, one day of hit cardio, so that two to one ratio, because again, I want to minimize that high intensity push because I want to save that for the resistance training. No, and I think you're right to point that out. I would totally not do a regular workout and then hit, even with with athletes, like it was something that we would focus on. Now we're in metabolic conditioning. We're conditioning the athlete now to build up their endurance and then emulate it somewhat

towards their sports. If it's a few seconds of high intensity bursts and then slow movement right after that, that's what it looked like. It wasn't a combination of both. Next question is from Trevor Way 16. What foods do you think are most wrongfully demonized and what foods do you think are overhyped? Oh wrongfully demonized is easy. Red meat. That's a very easy one for me to point out. Oh, I was gonna say butter. Not well. It used to be, but not maybe not as much. That's a good one now. Yeah, red meat for sure. They, here's a deal with red meat.

It's the most nutrient dense meat animal protein. It's extremely nutrient dense. You could actually get away with just eating red meat for a very, very long time. It's got a very high source of creatine, which creatine has been shown to not just benefit athletic performance, that's obvious. But it's also been shown to not just benefit athletic performance, that's obvious. But it's also been shown to benefit heart health. It's been shown to benefit brain health.

In my opinion, in the next 10 to 15 years, they're going to recommend creatine to everybody, including kids, because it's been shown to have so many amazing benefits. Redmi has been shown. Some people say, oh, the studies show red meat contributes to some colon cancer, this and that. First off, the increases are tiny and they don't tend to, they tend to not control for processed red meat, salamis and sausages and those types of meats, which, you know, processed meats are like

other processed foods. They're not nearly as healthy. And they tend to not cut out like burgers and shit like that. So if somebody says, you know, if you look at the average American and you say, oh, all these people tend to eat a lot of red meat. And you don't control for what kind of red meat.

Like, where do you think most Americans get their red meat from? Yeah, burgers. Burgers. Burgers tend to come with sodas and bread and other shit and fries and a lot of stuff. Most people are not getting their red meat from healthy quality sources. Yeah, grass-fed grass-finished. Yeah, or steak. Exactly. So red meat for sure, overly. Yeah, no, I'll keep in the red meat because I do see that a lot. That's the new target number one.

Because there's so much interest in being able to sort of solve all these massive, like, global issues with whether it's environment, whether it's like, you know, like space, you know, on the planet, whatever it is, like, there's a lot of interest there. And so they're already creating, like, these fake meats beyond, besides the beyond burger and all these types of things, they're actually there actually have like these 3D printed stakes now, which I saw the other day, somebody like pointed out to me, and it's gonna keep being a thing.

And what's gonna make that relevant is to demonize red meat, right? Like, it's this massive push to push us off of consuming red meat, so that way we can adopt this new like franken meat. Yeah, and again, the problem with controlling for these studies is most people eat a lot of red meat or eating a lot of burgers, a lot of sausage,

a lot of, you know, not as good sources, but when you look at, you know, the better sources, God, you break down a red meat, man, again, it's the most nutrient dense common meat that you can find. It's got almost everything that your body needs, so completely wrongfully demonized. I agree, I think that I've, I like the butter and oil thing too though, because I feel like it's, it hasn't even been that long in my own personal diet.

Did I begin really using a lot of butter and oil because I come from the generation of low fat and oil. You think of me like heart attack? You see some of you sathering butter on everything. butter and oil because I come from the generation of low fat and oil. You think of me like heart attack? You see some of you sathering butter on everything. Right, but if you're somebody who eats primarily whole foods and you use oil or butter to make your vegetables taste better, God, it's amazing.

It's amazing. What a great example too, because here's what happened with the hysteria around butter. People stopped eating butter and they replaced it with margarine. Vegetable, sourced, fat, you know, oils that tasted like butter because people like butter. So the demonization of butter resulted in worse health

because then people started consuming these partially hydrogenated oils like margarine, which we were told is better because it's not butter. I can't believe it. And now we know for a fact that those were bad, they're not just worse, they're bad. And so that's the problem. Same thing with red meat.

The demonization of red meat is gonna cause people to eat foods that are bad for them. So yeah, wrongfully, totally wrong with food. Now, what do you guys think are some overhyped foods? Like foods that like super foods or foods that people that are like, oh my God, cure all type shit. Like what do you get? I got a good one.

And it's overhyped, does not mean that this food is bad. It just means it's overhyped. Fruit, I think fruit is totally overhyped. Anytime you see somebody at study talk about a healthy diet, they talk about lots of fruits, vegetables, and nuts, but when you control for just fruit, and you cut out the vegetables and other stuff, yes, there's some nutrients and fruit that are good,

and it's not bad for you, but I wouldn't put them up there with the healthiest foods that you could possibly consume. They tend to contain a lot of sugar. We've modified fruit to become these calorie sugar balls. I'm gonna agree with you if it's anything except for berries. Because if it's blackberries, blueberries, strawberries, raspberries, it falls in the berry group.

The bang for your buck nutrient wise is phenomenal fiber, antioxidants, and the calories that you consume and that I still would consider it anything. But everything else, pears, bananas, grapes, I mean, all the other, all the- They got cotton candy flavored grapes, bananas have no seeds in them, I know, it's like they turn it into candy. And look, you just wait to the point where,

if they could breed blueberries to become the size of apples, you'd start to see that too, and then it would lose its total value. I have no idea. I think like, as whole grains still a thing? I hope. Because that was, I remember that was so pushed on everybody that's like, oh, it's ancient grains

or it's like whole grains. And, you know, let's be honest, like what, what are you really getting from that? Like a nutrient-wise and then also like how much you have to process it just to be able to digest it. So I just, I don't see a whole lot of value in that. I find other carb sources a lot more valuable if I'm like looking for that, you know, type of nutrient. Yeah.

I would throw sugar free substitutes in here also as far as overhyped. When we look at the research on does it help people actually technically lose weight even though it's zero calories, everything points to that it doesn't. No, because it just, people eat more. Right, so if, you know, why go through this whole idea of, you know, eating this artificial sweetener and when pursuit of not consuming more calories

when all the research is showing that it's not really helping. You want to hear an interesting study around that? So the vast majority of people who consume sugar-free products are consuming a beverage. It's typically soda by far, right? So to artificially sweetened zero calorie sodas by far make up the vast bulk of the zero calorie

artificially sweetened products, right? Wouldn't you guys agree? Those products are almost never consumed by themselves. It's almost typically people are not consuming a diet soda and not having anything else with it. They're typically consuming the diet soda along with French fries, burger, pizza, or some other, you know, higher calorie food.

Well, they just showed a study that showed that consuming artificially sweetened zero calorie beverages and then following up with a high carbohydrate, whatever, whether it be french fries or popcorn or something else, actually changes the way the body processes the carbohydrates and could encourage, the study said could potentially encourage insulin resistance.

So it actually is a bad combination. So, if you're drinking your, if you're at the movies and you got your candy and your popcorn and then your diet soda, that might not be a good thing. You might actually combine the two because what happens is you're sending a very powerful sweet signal to the brain. Artificially, sweetened products are far sweeter than sugar sweetened products. That signal goes to the brain. The body anticipates X amount of carbohydrates or sugar, doesn't get them, but it operates as if it's going to get them, and that's the theory behind what's going on.

Now, I have a food group that I think is underrated, which I think that, you know, not tell recently, and we should address this. Yeah. Are we going to talk about this? Yeah. No, this is not going to sound right coming out of my mouth, but no mushrooms. I feel like I've listened to so many different podcasts

and like watch documentaries and just like, we are just not utilizing the benefits of mushrooms enough. Like you talk, you listen to some of like Paul Stamitz or Tarot, who's like the head of Forsecmatic, and that's kind of what led us into that. There's medicinal value, but there's also like digestive value, there's lots of like values nutrient-wise that we get like solely from mushrooms.

What a great, great point you just brought up. Yes, and you know why? Because people consider mushrooms to be part of a vegetable family. So, it's not, it's not, it's totally different. It's fungus. So, what ends up happening is somebody's like, oh, I'm eating healthy. I am eating, you know, couple servings of vegetables every day. And they don't consider that mushrooms are separate. If you look at all the ancient health practices, Chinese medicine, or a Vedic medicine, mushrooms are always a part of them.

They have lots and lots of health properties that are unique to mushrooms when you compare them to other food groups. So I love that you brought that up. I think that's a very big one. And with that, go to mindpumpfree.com and download all of our guides, resources and books. They're all totally free.

You can also find us all on Instagram. You can find Justin at MindPump Justin. You can find me at MindPump Sal and Adam at MindPump Adam. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps for performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin

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