Mind Pump: Raw Fitness Truth - 1306: Top Belly Fat Blasting Exercises, the Ideal Protein Consumption for Muscle Growth & Fat Loss, What to Expect When Starting a New Phase of Training & More

Episode Date: June 3, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the top 3 exercises for blasting belly fat, whether it is normal to feel some soreness when going into a new phase of training, recommended daily protein consumption, and when a vegan diet is more beneficial for a fit and healthy individual than one that includes animal products. A sex game went wrong. (5:04) Justin’s wife has a new nickname. (9:45) Trump vs Social Media. (11:17) The Great Reopening: UFC Gym’s new membership fees, how some gyms are staying afloat, the latest on the restaurant industry & MORE. (13:30) Some good news surrounding the Coronavirus. (21:23) The health benefits of creatine. (23:35) Red light therapy and its effects on healing injuries. (27:23) Peace, Love, Unity, Now. (29:04) #Quah question #1 – What are your top 3 exercises for blasting belly fat? (32:44) #Quah question #2 - Is it normal to feel some soreness when going into a new phase of training or does that mean you took the workout too far? (36:18) #Quah question #3 – How much protein do you guys recommend? How much do you each consume? (41:17) #Quah question #4 – Is there a scenario, if any, that a vegan diet is more beneficial for a fit and healthy individual than one that includes animal products? (46:15) Related Links/Products Mentioned June Promotion: MAPS HIIT ½ off! **Promo code “HIIT50” at checkout** Australian man acquitted after 2 allegedly enter wrong home with machetes for 'sexual fantasy,' scare stranger Trump signs executive order targeting social media companies Visit PRx Performance for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Coronavirus 'does not spread easily' by touching surfaces or objects, CDC says. But it still 'may be possible.' 10 Health and Performance Benefits of Creatine Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Visit Joovv for an exclusive offer for Mind Pump listeners! 830 nm light-emitting diode (led) phototherapy significantly reduced return-to-play in injured university athletes: a pilot study Center for Policing Equity The #1 Movement Pre-Requisite To Building Six-Pack Abs – Mind Pump TV The Active Plank- An 6-Pack Building Powerhouse – Mind Pump TV The (2) BEST Ab Exercises You’re NOT Doing Properly (STRONG CORE) | MIND PUMP The Myth of Optimal Protein Intake – Mind Pump Blog Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, the World's Top Fitness Health and Entertainment Podcast, we answer fitness and health questions asked by listeners like you. Now the way we open the episode is with the introductory conversation where we talk about ourselves, current events, sometimes we mention our sponsors. So I'm going to give you the rundown of what happened in today's podcast episode.

We started by talking about a sex game gone wrong. Oh somebody messed up. Our favorite. Then we talked about mommy, no balls, andruz. She loves that nickname. That's a good time. I talked about how Trump signed an executive order affecting social media. This is unprecedented, kind of crazy. We talked about gyms and restaurants reopening.

I talked about how coronavirus, probably can't get transmitted that easily on contaminated surfaces. That's from the CDC. We talked about creatine's health benefits. Believe it or not, creatine doesn't just help you build muscle. There's actually some health benefits. Now, our favorite place to buy creatine is Legion. They have a product called Recharge. Check it out. It's creatine monohydrate with alchornateen for recovery. And Legion is a great company making great supplements, very transparent in their labels.

Here's your Mind Pump discount. Go to bi-leagen.com. That's B-Y-L-E-G-I-O-M. dot com forward slash Mind Pump. Use the code Mind Pump at checkout. Get 20% off your first order. If you're a returning customer, you get double rewards points. Then I talked about red light therapy

and its effects on healing injuries. There was actually a study that showed that people who use red light therapy healed faster, which is quite remarkable. Anyway, our favorite company for red light therapy, they make the best. They make the red light panels that you see in studies. They're the legit ones, not the fake stuff. That's all make the best. They make the red light panels that you see in studies. They're

the legit ones, not the fake stuff. That's all over the internet. This company is called Juve. They make the best red light products. And of course, because you listen to Mind Pump, we got a hook up for you. Just go to juve.com. That's J-O-O-V-V.com forward slash Mind Pump. You'll get a free maps prime program with the purchase of $500 or more and free shipping. By the way, they offer financing on all of their products. It's 0%. So it's like free money.

It's pretty cool. Then we then we got into the fitness question. So here's the first one. The first person wants to know one of the top three exercises for blasting belly fat blast it. So we talked about that. The next question. this person says look Is it normal to feel sore when you're moving into a new phase of training?

The third question how much protein do you guys recommend and how much do each of you consume? And the final question Is there a scenario if any that a vegan diet would be more beneficial for a fit and healthy individual? Then one that includes animal products. So we talk about veganism, it's potential benefits, and it's potential detriment. Also, it's a brand new month. We're in June. Hello, it's summertime. Everybody wants to get in shape.

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Ah! Shit, Doug! You know it's my favorite time of the week! Oh, we... I lost his voice again. So much energy. We have five winners for Apple podcasts and two winners for Facebook. The winners for the Apple podcasts,

reviews are running man 5, 6, 7, G-Milk 3R, K-Smithers, Mark, M-U-C 91, Tabby, Prank, prank and for Facebook we have Daniel Lohanstein and Maryland Milan shyly all of you are winners. Send the name I just read to iTunes at mine pump media.com include your shirt size and your shipping address and we'll get that shirt right out to you. I read a crazy story the other day from Australia. Okay. Usually you don't hear crazy stories from anywhere other than Florida.

You go on the cellar to say some punch like, because he's already like, I know. It's a time and here it's slower. Yeah, you're dead giveaway. Yeah, listen, this is a real, hey, this is a real story. Okay. So two men snuck into a bedroom with machetes. So they had machetes, they sneak into a bedroom middle and I, because they were hired

to carry out a stranger sexual fantasy of being tied up in his underwear and stroked with a broom. This is true. Wait, why did they need machetes? Because this was for the fantasy. He hired two guys to break in his room with machetes. Machetes tie him up and then stroke him with a broom. This is what it says.

Wow. The problem was they went in the wrong house. No, they did. So they broke into the wrong house with machetes. What? And got arrested. Yeah. But they got acquitted.

They're from Sydney, Australia. They got acquitted. Because they made apologies and they left at the startled victim. Oh man. I feel like I saw that on a TV show. Like somebody like used as an excuse for breaking into a house.

Oh, I was, I'm into SNM. What is the, no, we go back brushing them with the broom. What are they doing? Like he's not like, this is what it says exactly. I know I heard, but what's the, what does that mean? The sexual fantasies to be tied up in his underwear. Got that. And to be stroked.

Stroked. With a broom. Like stroked with a broom. Yeah, so it's like, like a, no, I picture brushing with a broom. Is that what you do with a broom? Or sweeping. That'd be rough.

You don't have to be like, or brush with a broom. I swoop. Just this guy. Like a swoop. Not like a, whew, whew, whew, whew, that's too much. Yeah, ow.

It's more of a, it's more of a whew. Yeah. All the way down. That just screams like rash, like me, really. So that's what it means. That's what I thought I was a real bitch. I mean, let's put it this way. Well, you stroke a guitar, right?

Kind of. E-D-O, yeah. One stroke. Yeah, so you know, D-D-D-D, so let's say, this is, put yourself in that situation. Would you want someone to, ch-ch-ch-ch-ch on you or would you prefer the, hey, you want one?

You guys, you guys, you guys, you had to pick. You guys say it like it's like, you've done it before. I mean, it's obvious. It sounds really, really enticing. Never done it, but I have a clear option. There's a clear choice for me. Well, that's, stroke.

I mean, does this happen in his childhood? Like, what, like, what does it become that is his thing? Humans are, we're just so, we're so weird that we do the weirdest, find the weirdest stuff. Can you, can you top that, like, just keep coming up with these, like every podcast? Oh, I'm afraid, I'm afraid. Where are you getting these stuff?

I don't know, apparently. I don't know. I get them sent to me. They check out this messed up one. Yeah, I get them sent to me in my DMs and people are like, oh dude, I heard you talking about whatever, check this out. This guy paying to battery. Yeah.

Oh, wow. Remember when I had my doctor friend come in and talk about the weirdest things that they've had to take the batteries? Yeah. They had batteries and- Did he say that was like common even? Did he say that have more than once?

Yeah, dude. My face, so when face when I had a Proctologist a friend and tell me all stuff no way to him to right. Yeah, so toy cars and all that the weird thing was somehow you became friends That's a long story Like don't tell anybody about Parties whatever do you Don't talk about it. When I used to frame this, doctors and stuff, once we get to know each other for a while, we would talk about this stuff.

The thing that always surprised me was how they were repeat visits. Somebody would come in this week, I slipped in the shower and got a hot wheels up my butt. They'd come in this week. Oh, you know, I slipped in the shower and you know, I got a, you know, hot wheels up my butt. Right. And then they'd come in like a month later. And it was always the same thing. Oh, I slipped in the shower. He told me it was like a lot of carrots and cucumbers and like, whoa. Yeah, yeah.

And then he's just like, so he's asking me, he's like, oh, weird. And it was the same story if they fell in the supermarket. Obviously, it was. On it. And he's like, okay, but it's peeled. Wait a minute. Wait a minute.

Explain yourself. What if you're going grocery shopping and it's not that really happening? This is a one in a trillion up chance, but it's a chance. And it's possible. Oh! Go!

Oh my God, look, I can't tell you. No one's gonna believe this. No, we're never gonna believe this. I don't know why. Oh, like gonna believe this. No, we're gonna believe this. I don't know why. Uh-huh. Like they get pulled, like they're shoplifting, like they're scanning them. Where is it?

Where's the item? I don't know. Fuck, no one's gonna believe me. I can't slip in the grocery store. I fell on it, okay? Damn it. Anyway, hilarious. Yeah, people are weird, you know what I mean?

Yeah. So, hey, dude, that story you told about your, about your balls coming through your shorts? Oh yeah. I had so many people message me, it's that they pulled on a bleak muscle or. Oh no. I got to do that.

That's what I know that's something like, grow a lot of people that are telling me about you, you know? Oh yeah. Yeah, no, that was, that was fun. It was, I just knew it was funny when I was like, in that situation, It was so ridiculous. This turned, I don't know what it is, but balls are part of the conversation in my house apparently these days.

But we're talking. You're wondering why? Well, I think it's true. Yeah, I must have done this. I keep bringing it up. Yeah, the kids are like, Mommy, you don't have balls. They're fixated on this fact that she isn't up. So, they're starting to call her Mommy No Balls.

Really? That's her dick. I was like, dude, then like I was dying laughing. I'm like that. That's gonna stick. Yeah, you know mommy no balls has a ring How old were you the first when you first got your first gym membership? Okay, I got a follow-up question to this. Okay. Like I will age where you the first time 16 or 17. Yeah, it's probably a 15 16. Yeah. Okay. So same here. Were you guys as traumatized as I was when you walked in the men's locker room the first time, 16 or 17? Yeah, it was probably 15, 16. Yeah, okay, so same here. Were you guys as traumatized as I was when you walked in the men's locker room the first time? Yeah, I know, they make a guy.

Yeah, because you don't see that anywhere, you know? And you're not prepared. Yeah, they ain't like trying to hurry up. You know, to cover themselves. You're not prepared to see what happens with the aging process in that area, you know? Exactly. So you walk in and you're like, oh, that's.

Yeah, fuck. I know. That's gonna happen to me. Yeah, and I did that to my kids early. And you show. That's my fault. Daddy, are you sick? Yeah, what's wrong with you?

Why is when you were? Dude, you guys hear about Trump's executive order that he signed? No. So he signed an executive, or so here's what happened. Okay, he did a tweet and Twitter censored his tweet now these are private platforms and organizations That I believe have the right to post and do whatever they want in terms of they can censor your stuff

They can not censor your stuff private company totally up to them. However, they're also simultaneously protected from lawsuit. What is it called when you write something about someone and is it libel? What's it called, Doug, when people get slander? Slander, it's stuff like that, right? They're protected from that because they also position themselves like the phone company. Like you can't sue the phone company for something you said on the phone because they're just neutral.

But what he said is you're not neutral. If you're actively censoring people. If you're actively censoring, then you're going to be like an editor, in which case, then you can become liable for lawsuits. Either you had to let it all out or pick a huge, you can choose your hell response. Yeah, if you can't, you need it.

So they did an executive order, which says that they can't, they can't censor, or if they do that they're liable for, they're open for lawsuit now. Wow. Now, at first I had mixed feelings because I think that these organizations are private.

Interesting. But he makes a great point. No, it's interesting. Because if you're protected, because the phone company and other places are protected by the law, from lawsuits specifically for that. But these companies can't be protected

if they're gonna be doing that. Yeah, not if they're acting just like any other news publication that has an agenda and they're like, I don't like what they're saying here, but they're allowing something that's completely, you know, an opposition to that to happen. Like, that's not fair. Yeah.

So kind of great. It's really unprecedented. Probably, I mean, mostly because these companies in social media organizations in general are relatively new. Yeah. But, oh boy, that's an interesting thing. That's gonna shake things up.

Did you guys see what's going on with UFC Jim? Oh, dude. You didn't see that? I sent it over to you guys. I know you saw it, right? Because we were talking about this. Tell me we didn't call it perfectly. Well, UFC Jim going almost 5x.

So they're saying that the fees will go up there and literally in the email says like a boat They're going towards a boaty-clike gym. So they're gonna try and reduce numbers and charge a little bit more premium a lot more Yeah, I think their memberships are on average 30 to 40 dollars a month or People are gonna pay like a hundred fifty two hundred bucks a month. No, they said it said it'll increase Yeah, I guess you're right, it increased by 99 to 129, I think they said in that range. But they're gonna maintain the square footage and everything.

Oh yeah, no, that's changing. But what, you know, Tau service, maybe child cares free, like you're gonna start seeing, I do see. Plus it's gonna be slower. Yeah, you know, so you're not gonna work out in there, it's not gonna be nearly as crowded.

I like that move there. Well, I mean, that's the only thing for a consumer, like I would still go there. Here's the thing that I think is crazy is, you know, I don't see any of the way. Leave it to Mark Maastroff to be the first to come out probably and because that's a talk about a scary,

balsy decision you have to make. Definitely. But truth be told, I think it's the only decision. So do I, because your two options are, and both options you're going to gonna lose members option one Try to keep everybody at 25 30 bucks a month, but now limit severely limit how many people can come in your gym Space equipment out close it throughout the day to clean or whatever

It's a nightmare. You're gonna lose tons of members that way Yeah, the other option is to raise everybody's monthly dues in which case You're also gonna lose a lot of members. Everybody has adequate space. You know, it's just a little bit. I mean, I feel like the vibe in general is better in that direction than the other end trying to like conform to all these new regulations and standards.

You're right. And here's my opinion. I'm a fitness enthusiast. I value fitness, right? So I don't mind spending 150 bucks a month on a gym membership, but I'm going to put things in perspective for a lot of people. Okay, most of us spend more money on our cell phone bills than we do on gym access. To me, if you use the gym, it's very valuable.

And spending that much, the only reason my gym members are so damn cheap is because there was a race to the bottom, which started sometime in the late 90s, early 2000s, that brought the prices way down and just packed them full of people who don't really care. Well, because the model was built on them not showing up. That's why now it's can't be. Now, they need the base.

They're going to need the base. Here's the thing though, if you have a problem with the price, then buy at home equipment. That's going to keep blowing up. Yeah, I mean, because then if you want to really save money and it's about money for you, invest in a PRX type of rack that you set up and set yourself up within a year and a half time, you've paid what you've paid in almost any normal gym membership, and then you have it for life if that's your issue. Yes. Otherwise, I don't mind the rates going up and better service

I mean, I I would like if my my local gym offered a towel towel service actually prefer that I look for gems like that because I like you know clean equipment. I like less people I like yeah because I value it. I really value the time I Spend the gym so now here here's a second part of that Once things kind of quiet down because I sure at point they will, at some point, the virus, people are going to be scared of it. Either we have a vaccine or we learn to live with it or whatever. At that point, because this is in response to the regulations and to consumer behaviors,

at some point this may open up, Jim's coming back into the scene and doing the whole low price model again. You know, at some point, once things quiet down, I could see new players coming in and be like, Hey, 20 bucks a month. Well, it'll be, you know, who I'm watching. Yeah, closely is planet fitness because they're the extreme version of the super cheap model. And what percentage of their members would stay around paying for them? I'm curious. I am, you know, and we can speculate all day but we won't know until, you know, months have passed by but I mean $10 is pretty damn low and there might be enough people that

are just like, it's just to have it, to have it with $10. I mean, how many things are you guys paying on auto right now that you probably forgot about three months ago? That's, you know, $4.99 or I do that all the time. Oh, an app I want and I want to ride the end there and then I forget to cancel it and then it's hitting me for like six months. I mean, some of these people, I'm sure, are gonna have $10 memberships and not even sweat it.

So they might, they might make it out? I don't know. Yeah, you're also seeing a lot of gyms sell a lot of their equipment. You're starting to see these gyms do fire sells on their equipment because they're closing down. So, which I mean, I'd sad. You know, that does hurt me.

I really, really have a lot of love for the brick and mortar fitness space. But on the flip side, for people who are having trouble finding equipment, because it's kind of hard to find, you know, you're probably going to have some opportunities to buy some decent equipment from gyms closing down. I know some gyms are staying afloat by renting their equipment. Have you seen this?

Yeah, I have seen that. Yeah, some gyms are renting their barbells, dumbbells, cardio. Yeah, our friends at the Santa Cruz power, they did that, like, were there written out all their equipment and stuff. So people went in there and still were able to use their machines or, you know, they would take, you know, some of their barbells and stuff at home and use them for a while. Yeah, so, I mean, I think of all the industries,

the fitness space is gonna get hit. I think fitness and restaurants, but I think fitness will get hit harder. I really do. I think people crave going out and eating out enough to where, in plus, you can order in. Yeah, I think a lot of people are doing that. I don't, I mean, I don't know,

trying to think who's closest to us. You know, we know the owners at Luna, but I haven't spoken to her lately to see what they're doing. But I feel like, I mean, my restaurant consumption really hasn't stopped. It's about the same. Maybe it's even higher sometimes I feel like. I mean, my restaurant consumption really hasn't stopped. It's about the same. Maybe it's even higher sometimes I feel like.

You're just ordering in? Yeah, I'm just ordering in, because we don't do very much right now. We can't go out on weekends or public or something. So a lot of times we order in like a nicer restaurant food delivered to us. So I can't be alone. I can't be the only person that's doing that.

So I would think that some of these restaurants are doing better than we would probably assume they were doing. I ordered yesterday, we ordered some Mexican food and was really, really good, called them up and told them I enjoyed their food or whatever. And I said, where's your location? And they said, oh, we don't have a restaurant. We're a kitchen.

Oh, wow. So there are a kitchen that makes food and they do both What do they call farmers markets and they deliver through like door dash and stuff like that? Oh, interesting. Which I thought was it's a great model. It was on it was on door dash. No kidding Yeah, so and I don't know this if you if you go on there, you can't tell right? It's your logo right I wonder how many people are doing, or are you sure?

Well, I told you about the chicken cheese. I told you about the chicken cheese move, so yeah, but there's people over here hustling at their kitchen. Why not? Yeah, I'm sure they have to go obviously. Oh, be honest, I mean, that is the one part of this whole, I can't look forward to it more. Like, I used to love just spending time on the weekend going on a date on a real nice

restaurant. It's like, dude, not having that sucks. Yeah, I can't wait till that. At least some of the restaurants that we look forward to just hanging out and having good service and good food right fresh. Dude, it's one thing to get it, but also in a box in plastic and materials and then transport it, it tastes like shit after time, it gets to your house. I'm at the point now where I'm like, it's just go for a drive, you know, we get the car.

I know, we just drive. I do a lot of action, I do that all the time, dude. Just to get out. Walks and drives, it's like all we got. Well, reports are coming out now. I know the CDC said that COVID is actually quite difficult to transmit through surfaces.

So they're saying, you know, you don't need to wipe down your groceries or whatever. It's quite difficult to, you know, to get it that way. They're saying the main way you get it is if you're around somebody's sick and you're around them for a while. And then another report that came out that said that it seems like people build in a robust immune response to being infected with COVID, which is good news. That means that it's likely that if you've had it once, you're not going to get it again or the odds are really low.

Well, that was really good. Now, what are you guys feeling amongst your family and friends? Do you guys have a divide of people that are open to shut up or go out and other people still freaked out or where are your family and friends at? I think it's a lot less, it's a little more flexible. Like even with neighbors and people around, we'll see it, parks and stuff. We talk about it, I mean there's some people

that are still real ultra worried about everything, but I feel like it's lightened up quite a bit. Like I don't see as many people in masks, like constantly everywhere they walk. Yeah. My family's pretty much over it. They just want. My family's there.

They're in the position where they're like, look, we know the risks. Now let us take the risk or not. It's up to us. Open, let play. Because you know, in, in, for the listeners, you don't know here in California, Now, let us take the risk or not. It's up to us, open, let play. Because, you know, for the listeners, you don't know, here in California,

and in the Bay Area, we're still, you know, slow, I mean, it's still slow to reopen. I know cases are kind of still climbing in California. I know a lot of that's coming out of LA, but we're still not, you know, back to where we were in terms of things opening. So my family's pretty much, like screw that or whatever. Although for the older people in my family everybody's very careful. So nobody's you know making physical contact with my grandparents or small.

Yeah it's responsible. I mean that's what it should be. We're keeping the family apart you know get together small below you know under 10 people which for my family's quite challenging. Hey it's pretty funny. Yeah I'll invite like a few people and then the one for me. Why not do you fight me? Yeah. Well, next thing you know, they're like, hey, can I bring so and so, what if I bring them like, no, it's just just us. Yeah. Yeah. Just keep it down to, you know, eight people. Anyway, dude, I was reading more about creatine. I really think creatine is going to be the the next big not muscle building, muscle building, performance supplement. It's been that way for a long time,

but I bet you creatine is the next big supplement that the everyday person just takes, whether they work out or not, because of all the stuff that I've been reading about it. So I was looking up health benefits of creatine and remarkably, there are lots and lots of studies on the health benefits of creatine not having anything to do with Strain, Threatletic performance or anything like that. So there were studies that showed that it benefits people with neurological disorders like

Parkinson's and other types of disorders actually have they actually benefit from supplementing with creatine Lower's blood sugar. So they're showing that this may actually be some people with diabetes may benefit from supplementing with creatine, lower blood sugar. So they're showing that this may actually be some people with diabetes may benefit from supplementing with creatine. And then you know how I've talked about the cognitive boosting effects of potential effects of creatine. And older people, that's actually pretty pronounced. You know, so the way, and this is just for the listeners, the reason why this is, the case is because

creatine improves or increases the amount of ATP in your body. And ATP stands for adenosine triphosphate. And this is one of the main sources of energy for all of your cells. So if you have more of this energy, your cells operate better. And you, you just, you know, all of your functions seem to benefit. And of course, it's extremely safe for whatever. And I'm sure I'm going to get DMs of from people who are going to ask me where to find it. Legion is one of the companies we work with. They make a good one called Recharge, which has got the, the Crate team on a hydrolytic.

No, it's crazy to see like where it started and how they're trying to push and promote Crate team forever and like how the, you know, it was so new that they were scared that it was going to have all these negative effects to it. And we even had people coming in and, and warning us about all these potential things that sounded like side effects for steroids and things and, and just to see like how it's progressed and how people have kept using it, then kept studying it and seeing all these benefits that you wouldn't even have thought down the road. It's pretty crazy. You know what I did, not really intentionally, I just was wanting to do the sauna after

my workout, but you read a study a while back and I wish I remember what it was or who we were talking to But you were talking about that you that there may be benefits to Taking the creatine right after the workout at the same time doing the red light therapy. Do you remember that? No? So that was my own speculation. Okay. That's what it was. I thought it was something that you read on here So post workout happening the day. I was thinking about like I'm gonna feel like a super charge feeling Yeah, I love I love red light post workout. That's like one of my favorites.

Well, yeah, I actually have something on that. I'll touch on that second, but first let me talk about what I'm doing. You have to rub it into your skin. You have to sprinkle the crating on. What the fuck? Yeah. I just need a give for a second. Yeah, you have to play it for into power.

Really? Yeah. No, no, no, no. So crating, you uptake more of it post workout, but it's a small effect. So it's not going to make that big of a difference. Otherwise, you could take it any time. But if you want to be super specific,

take Crateen post workout. The Legion Crateen Recharge also has Elkhornitine in there, which also amplifies, you know, helps with recovery. Now, the reason why I speculated it'd be good with red light therapy is because red light boosts your cells, your mitochondria's ability to use ATP. So it makes sense to me that if you take creatine and use it at the same time, you might get an amplified, you know, effect.

But you brought that up, so I want to talk about I actually wrote it down, because I didn't wanna forget. So there was a study in South Korea on red light therapy. And so they did a 15 month study treating 395 sports related injuries with red light therapy. And they showed significantly shortened recovery times with red light treatments. Now in 2018, I don't know this, the National Association of Sports Medicine

endorsed red light therapy for treating injuries, pain and strain. So it speeds up tissues ability to regenerate. Now we know about that on skin. So say at what rate in comparison and normally? It said significantly. So I don't know exactly what that looks like, but if you're a high level athlete, it's exciting.

Yeah. Getting you there three days faster is a big deal. Oh, it's huge. If you're any kind of like aspiring athlete to have one of those units at your house, I would have killed for something like that. Any recovery aid that actually is legitimate and has scientific backing behind it

is something that you should invest in. Yeah, now the problem is when you go online and you look up like red light therapy, there's a lot of crap out there. Oh, it's like, it's just like red light bulbs, you know what I mean? Or, oh yeah, it's a big problem. It's like burn you. Or they don't concentrate,

they don't concentrate the energy in the right way, you're not getting the, so what you want is you want the red light that they use in the studies, which is relatively expensive. It's high quality. Yeah, yeah. And then for what you get. Yep, and we obviously work with Juve, and that's because they use the same types of red lights

that they use in studies. So they're actually legit. So have you guys been getting as many DMs as I've been getting ever since your last two Instagram posts? Oh my gosh, which ones? Oh yeah. Yeah. No, I mean, it's definitely like gotten more intense as of late.

Yeah. And I have, I just, I have a really hard time. I had written something that I didn't post it. I did a video and then I didn't post it. And I'm struggling right now with putting anything out in relation to what's going on because I don't like a lot of what I see. And then I also don't want it to be misunderstood

how I convey that message. Well, we talked about it. And we waited. And so, I've gotten lots of DMs also. I know you have two Justin. We're in a position where we have a lot of listeners and they want to know what our what our stances is, you know, stances are and our opinions. So based off of what we all said and you know talked about and I know you guys very well and I wrote something out because I wanted to make sure that we represent ourselves

the right way that's accurate and honest. And I'll read it right now so people kind of get an idea where we stand. So we have gotten lots of DMs and the truth is at first we wanted to say we didn't want to say anything. We wanted to kind of keep it to ourselves because this is a very serious and charged situation. We see lots of people on social media, influencers and celebrities giving their opinions. To be honest, most of them seem fake. This is why we wanted to be quiet for a second. If you're a regular listener of Mind Pump, you know how much we value integrity and authenticity. We gathered our thoughts. here's what we think.

Like most people we saw the video of George Floyd and we were totally appalled and discussed it completely. It was a clear display of a terrible abuse of power, clear. Now days later we saw videos of small businesses getting destroyed and of innocent people being attacked for defending their businesses and properties. We also have tremendous respect for the good men and women in blue who keep us safe every single day. So, that's pretty much all we're going to say about it. Now, it's not because we don't have more to say, but honestly, it's because we think actions speak louder than words.

So, what we're going to do is we're going to put our money where our mouth is. Now, here's what we did. We put together a t-shirt that reflects our 100% opinion. What we're going to do is we're going to put our money where our mouth is. Now here's what we did. We put together a t-shirt that reflects our 100% opinion. And every dollar of profit that comes from the sales of this t-shirt are going to go to two organizations. On top of that, we're going to match the profits with our own money to double the donation. So the first organization is the nonprofit center for policing equity, which works with objective

data to address and change discriminatory practices. Those need to change. The other organization is our local police department because we believe that most cops are good people who want to keep their local community safe. The shirt is going to say peace, love, unity now because we are against violence and we firmly believe that there are more good people than bad people out there and if we all stick together peacefully with steadfast unity we can make real change. This clause brought to you by Organify.

For those days you fall short on getting your organic veggies or whole food nutrition, Organify fills the gap with laboratory-tested certified organic superfoods to help give your health a performance-the-at-it-edge. Try Organified Totally Risk-Free for 60 days by going to Organified.com. That's O-R-G-A-N-I-F-I dot com and use a coupon code MindPump for 20% off at checkout. Our first question is from Adam Hayes Fit. for 20% off at checkout. AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH I feel like this is a trick question. Here's why this is a good question. It's splasted. And we've covered this in many previous podcasts, but it's been a little while since we've talked about this. You can't spot reduce fat loss.

But you can blast. You can't. Hell yeah. You can shoot yourself in the, no, no. You can't spot reduce, meaning, let's say I'm 30 pounds overweight, but I don't mind how my whole body looks, but I really don't like how my legs look.

So I just want my legs get leaner. I can't dictate where my body's gonna burn body fat from, simply by training that particular area more or doing something special. The way your body burns, body fat and stores body fat is largely due to genetics. Hormones do play a role. So like, you know, women whose hormone levels tend to be off,

they might store more belly fat, the normal men, the opposite, they may store more fat in their hips and thighs if their estrogen levels are high. But it's not a huge, huge effect. It's mainly dictated by genetics. You can't train your abs and burn body fat from your abs. It just doesn't, it's gotta get it from it for you. It doesn't work that way.

Now that being said, we can pick three exercises that we like for your abs, right? These aren't the, what do you say blast your abs? Belly fat. That's like straight off an infomercial. Just imagining like, you know those graphics where it just shows like this gun and like lasers like, piv just like that so I love a Perfect sit up so I love to teach that serene did a video not long ago on that

So if you're not on our mind pump TV on YouTube make sure you check that video out I also like a just a standard reverse crunch and then full-lever so if I'm picking three that are my favorite Those are three of my favorite. Yeah, now doing great ab aren't going to burn more body fat from your midsection. I mean, you burn it from everywhere, but having more developed abs will can contribute to the illusion of looking being leaner in the midsection because as the abs develop, they show up more at higher body fat percentages. This happened to me when I really first learned how to really train my abs properly. So my body fat didn't go down, but I looked leaner in my abs because my abs stuck out more. I love long lever, physioball crunches, my favorite

exercise for midsection. I love active planks. If you do active planks properly, that really builds the muscles of the midsection. That really got my abs to pop out as well. And then my third exercise would be reverse crunches, love reverse crunches. Yeah, I like decline, decline crunches and sit ups and I like rotational moves mainly because of the functional aspect to those. And I think that we just don't get enough rotation in general in our workouts. And so this is a great place to do that.

Is any kind of trunk rotation, whether or not you're keeping your abs or your hips from rotating with you or you're trying to keep them anchored down. So you're anti-rotating across. Either way, you're going to get that transverse abdominals. You get your obliques. So I'm really a big fan of those. And any kind of isometrical, like you mentioned, planks or things like that, but also just

carries for me, where grade in terms of stabilizing weight and really activating the abs isometrically. All right. Next question is from Mickey M. Fit. Is it normal to feel some soreness when going into a new phase of training? Or does that mean you took the workout too far? These days, if I'm consistent, almost every single time I do get sore, and I don't get sore very often, but the times I may get sore, it's because I moved into a new phase. So it's pretty predictable.

Like if I change the rep range from low to high Or I go from straight sets to supersets or even just changing the exercise, you know, let's say I'm Practicing barbell squats and getting really good at them and I train them for a long long time And then I think to myself. I'm gonna go on a run of Bulgarian split stand squats the first week or two of doing them I tend to feel sore. And I just think this has to do with the fact that your body is not used to it. And you're going to, anytime your, when your body gets really good at something, it gets very good at it. And it also reduces the damage that whatever you're doing, can potentially cause. That's part of why you

get good at it. Your body is adapting, trying to prevent damage. So when you try something different, it's a new skill, new movement, and you're more likely to cause damage. Does that mean you overdid it? I don't think so. If you're sore for like two days, three days, yeah. But if you're sore for like a day, that's normal. And that's, and this is a really hard question to answer because it really depends on how sore are we talking about, right? Like, I'm sore right now. I've been really inconsistent, the previous two or three months. My consistency's ramped up the last couple of weeks, and so I kind of feel sore all the time right now, you know, between whatever I'm hitting. I definitely am

having, I was just telling you guys the day I was like, it's been a while since I even did the ab work and it didn't take very much. And like my abs are super sore from what I thought was very little work. So there's definitely going to be that if it's new, changing the phase, you haven't done an exercise that exercise in a long time, you're, you know, 99% of the time you're going to be sore. But if it gets, it's, I look at it for myself like if it's debilitating, if it keeps me from doing normal movements or like it's, I'm so at sort of the touch, I know I weigh over reach. Like, I don't mind feeling a little bit of soreness like I worked out. That's, I think it's a really good feeling because in order to adapt and keep growing,

changing, right, we want to feel, you want to be overreaching or stretching a little bit. But the common thing is that I think most people hammer themselves and they really overreach, you just barely kind of want to overreach, right? So you're being sore a little bit, okay, but you're the only person that can really gauge how sore you feel from this workout compared to what you normally feel like. Yeah, I think that's why it's nice to have a coach

taking you through programs initially because they do a lot better job of gauging that if you're unfamiliar with what that looks like because personally, I've definitely had to go through a lot of hellish workouts where I had totally overreached and realized that, oh my God, that's just hammering me. I can't do that and replicate that again. So it's like going through that myself, then I know what signs and things to look out in the workouts in terms of whether or not this is going to be like adequate amount of load or reps or volume and, you know,

and then also see how they rebound the next time. Well, you guys, I'm sure do this. And I do this at least now. Like, I'm so aware of like what that feeling feels like in the workout that, for example, I had, you know, the other day, I was like, you know, I'm day I was like, you know, I'm just gonna throw, you know, 135 on my back, I'm gonna do walking lunges for five sets. That was gonna be my leg training for the day. And I got into like, by set three, I was like,

oh shit. Yeah, yeah, like so. My back calmed down. You're familiar with the feeling. Right, I already felt like I could tell how pumped I was, I could tell how tight I was, I could even start to feel that burning sensation like I'm gonna be soared from this already. So even though I had written down that I was, I can see how tight I was, I can even start to feel that burning sensation, like I'm gonna be soared from this already. So even though I had written down

that I was going to do five sets, I didn't, because I knew that this was going to be enough to definitely get my body to adapt and change. There was no need for more. It's, I think a big problem is people go into a workout or they'll try a new phase or change it. And what they're trying to do is see how much they can take. That becomes the mentality like,

I can do more, I can push more. That's the wrong mentality. What you want to do is go into thinking, how much do I need to do to get my body to respond? That's all. If it's new, you don't need to do, you don't even need to do as much as you were doing before. So in other words, if I'm, here's what happens to me. Let's say I'm training and it's five weeks and I'm in a low rep phase at that at the end of that five-week period

My intensity is pretty high in that low rep range then when I moved to a high rep range I don't match the same intensity That I had in my low rep range It's a lower intensity because it's a new stimulus and I can feel it I can feel it my body go easier than I was before and it's because I'm going into the workout with the mentality. How much is going to be required to get my body to change versus how much can I do? How hard can I go? Next question is from Jossum279. How much protein do you guys recommend? How much do you each consume? Oh, yeah, the protein, the magic macro nutrient. So protein, I'm going to speak generally,

and then I'll speak more specifically, generally speaking, studies are pretty conclusive. There's a lot of studies on this. And what they find is foreign athlete for somebody who wants to build muscle, for someone who wants to maximize recovery, build strength, prevent muscle loss while dieting. So all those things, you want to consume about 0.6 to 0.8 or one gram of protein per pound of body weight. Okay, so if you weigh 100 pounds,

that would be 60 to 100 grams of protein, okay? So 0.6 to one gram per pound. And this is, now this is true for non obese individuals. If you have a lot of body fat on your body, don't use your weight, use your lean body mass as your gauge. Now that being said, there's an individual variance when it comes to protein. I've worked with a few, not a lot of clients,

but I've worked with a few clients where, you know, when they started to push the protein, their digestion wasn't good, they didn't feel good, and so these clients did better on the lower end of that scale. And then I've worked with other people who just thrive off of protein, and who push it, even above one gram of protein per pound of body weight, and seem to do great.

So, you know, at the end of the day, you really gotta listen to your body. But the studies generally do show that a high protein diet is superior. Well, I've also met people that are like, and myself, where if I'm not eating protein, muscle falls off my body. It's just, I, my body, it's...

It's just falls off, falls right off, dude. It's just, yeah. I'm gonna get to your doctor now. I mean, it's not, it's hard for me. I lost two days straight. Yeah, I'm gonna get to you. I'm gonna get to you. I'm gonna get to you. I mean, it's not, it's hard for me. I don't know if it's because I grew up eating in ton of sugar and carbs, and that was the main source of calories for most of my life.

Although I like to think that I've trained myself to be like meat first, protein first type of eater, I still find myself if I'm not tracking diligently or really mindfully going after protein, I under eat it. I mean, just the other day, I had a pound of steak, I had four eggs, a piece of beef jerky and something else that had protein, that's still under. That's still under 150 grams.

So that's four different sittings that I'm going after protein, still not enough protein to hit my 180, 200 mark. So, and for me, as soon as I fall off of that and I'm not making effort to do that, and then you add in the fact I'm not going to the gym and lifting is consistently, and then muscle just falls off my body really, really quick. So, you know, it really does depend on the person.

Then I've noticed other people who, you know, my ex who was a competitor, I mean, she could eat 800 calories and 40 grams of protein and that girl kept muscle on all the time. Like she did nothing. It took everything out of her to just lose a pound on the scale. So everybody's body is different. And so you need to figure out if that is it, but I tell you, it was a missing key for me. It was a key for a long time that I really didn't focus on

when I began tracking and like you said, okay, in fact, I remember going through a phase where I was like, all I'm gonna focus on is protein. I'm not gonna worry about my carbs, I'm not gonna worry about my fat. I'm gonna just make sure I hit that one gram of protein per lean body mass and see what happens. And I tell you, I never put together a streak like that.

And my body was another one of those paradigm shattering moments we always talk about on this show. That was one of them for me. Yeah, for me, I found about 130 grams approaching a day is pretty good, which is not a ton. When you can, right now I weigh about 200 and maybe 10 pounds. I've gone as high as 240, 250 grams of protein. My digestion goes a little off when that happens. You start to get the notorious...

Well, you're throwing more shakes in at that point, right? Yeah, and you get the notorious bodybuilder-farts and all that stuff. Yeah, that's just not a great sign. Not fun. But again, about 130 grams of protein is good for me. If I go a little higher than that, I'm good. When I start to go below that, I start to notice that, you know, I'm not as solid, I'm not recovering as fast. So that's my number. Yeah, I'm just constantly seeking protein in my diet alongside, you know, fats and vegetables and cheese.

Fat and cheese, fat and protein. It's a beautiful thing. But yeah, I don't really do as well on carbs. I use carbs more as a way of like planning out the fact that I'm going to have a more intense, endurance-filled type of workout where I need a little bit more in the workout. So then I'll up my carbs for the day or day before to give me adequate energy. But other than that, I'm just really manipulating my energy with carbs more and anything

and staying pretty consistent with the amount of protein at you. Next question is from Andrew Beth. Is there a scenario if any that a vegan diet would be more beneficial for a fit and healthy individual than one that includes animal products. Okay, so generally speaking, and this is that, now the studies are pretty good on this. Okay, you're allergic.

Yeah, now the studies are pretty good on this. People tend to have more nutrient deficiencies when they avoid meat. There are certain nutrients that are very difficult to find in vegan sources. Some of them, some people would say are impossible to find. So most people do better with a mixed diet. This is also based on my own experience. I have very, very few people, I've trained people for over 20 years.

There's very few people that I've seen that do better all the way vegan and very few people I've ever seen who go in the opposite direction. Most of my clients always did best, health wise, being able to maintain it, performance, fat loss, muscle building, you name it with a kind of omnivore type die.

Now I did have some clients, not a lot, but there's only a couple I can think of right now that did better vegan. One of them was, really know, that really stands out, was a doctor that had trained. Is a great guy, super smart dude. He did a lot of endurance type sport, hired me to build some of his strength.

And he did one of those donation trips, those doctors without borders, where he donates his services. And sometimes those, it takes you to weird places and you gotta live differently and live among people or whatever. And he, he had to live in a community that ate mostly vegetable foods. And so he inadvertently became vegan.

And when he came back, he's like, man, I never felt better. I have more energy this and that. Now he granted, he was eating healthy before. He, he, it wasn't like he went from bad to eating healthy. He went from omnivore to vegan. I didn't believe him. At this time, I was a little bit more of a zealot. So we threw meat back in, sure enough,

he started getting more negative symptoms, took it out, and he felt amazing. And so I told him, well, you gotta listen to your body. I think there's always an individual variance. You're always gonna find people that do better eating one way versus another. But generally speaking, most people, in my experience, do better with a blend.

And I think, too, to say healthy or healthy like that, it's not fair, right? Because somebody could have an intolerance to something, right? And be still considered healthy. It doesn't make you unhealthy. But that is, but constantly hitting that intolerance, getting your immune response, that's unhealthy.

And so that, but that's just it though. Like there's a lot of people out there, like a question like that is you're like, hey, if all things are equal and people are exactly healthy, then yeah, most of the research is gonna point somebody into a more balanced diet. But what we don't know because we're finding out more and more especially about the gut,

that a lot of people have all these intolerances and issues going on that it could be red meat. I have had clients like that. I had clients that, you know, we just cut red meat out, but then they could have chicken and fish and everything else like that. We, and they did phenomenal. So, it's, it's rarely ever either or and I hate that we try and do that, right? Why do we have to like make it into a, you know, either you're in this camp or you're in that camp, but it's like, you know, figure out what foods agree with you and don't agree with you.

And if you can find a way that there are certain meats that do serve you and other ones don't, well cut out the ones that don't serve you and keep the ones that serve you in. It's hard because versus saying that you have to go all vegan because of red meat doesn't agree with you. Yeah, didn't you eat eggs and figure out that it was really the egg whites

that you had the biggest problem with? Yeah, I mean, these guys make fun of me, but when we make breakfast, I'll make like a huge sunny side up, like eight eggs in a pan, and they'll see what'll be left over, will be circles cut out of the egg whites where I'm cutting out the yolks.

I identified for me that egg whites, I have an intolerance to them. When I eat a lot of them, I start to get skin rashes, my digestion is off, but egg yolks are fine. You need egg yolks to drink. You should explain to people why that, we talked to the other day about gut permeability and the theory, what I mean I would think, and I'd like to hear you, it's your own body,

right? What do you think is why egg whites is yours? Well, I ate a lot of eggs growing up. Eggs are a great source of protein and nutrients and cholesterol and colean, all phenomenal for muscle building. So growing up, I would just eat a shit ton of... I mean, I used to eat, I would eat a dozen eggs in the morning, no problem, right? Throw them into shakes. And the problem is, is I had other eating practices that caused inflammation in my body. So my gut was kind of probably constantly inflamed. Well, when your gut's inflamed,

the protein particles travel through the gut when they're not supposed to, your body recognizes these particles as foreign adaters because it doesn't belong there. It's supposed to travel through the lower intestines or I don't know other parts of the body. And so you mount an immune response. So what ended up happening is I would eat eggs all the time

and all of a sudden I'd eat eggs and I'd get digestive issues or I'd get rashes. I didn't connect it to you for a long time, until eventually I cut them out and noticed, oh wow, I feel much better. And then I thought it was all eggs. And then I read an article that talked about how, when people have a food allergy or food intolerance,

it's often the white and not the yolk. The yolk doesn't have anti, so the white has antibodies in it. This way they think there's more intolerances to egg whites to protect the yolk. So cutting them out, I feel great. Well, I just, you guys have watched the show naked and afraid, right? Yeah. Okay, so if you watch the show, I mean, there's been vegans on there, there's been different like vegetarians and people have problems with meat.

And inevitably the ones that last, you know, towards the end, they end up eating, you know, a piece of meat because their body, like, is almost revolting against them. And so it's just hard for me to see, you know, thriving on just a plant-based diet, you know, given that circumstances. Now in the new world, we can get away with that because of the way we process things and the way that we, you know, present it to where our body can digest it better.

But, you know, like given the fact that you're in nature, you have two options, I just don't see you thrive in. No, no, you can't. And again, because we live in the modern world, there's, you can go to the grocery store and you can have access to an incredible variety of fruits, and vegetables, and nuts, and seeds, and they can complement each other and all that stuff.

But at the end of the day, it's up to you. You know, it's up to your body. There's a huge individual variance, and I understand that this can be hard for some people, our food is our identity, you know? I mean, the whole cultures around food, we're very proud of food. So, you know, I'm a vegan, you know, I'm, I only eat keto and it's like it becomes your religion. That's silly. Here's the other thing. Your body may work well

eating a particular way now. That's a mean it's going to work like that forever. Context changes, stress changes, you may develop an intolerance, you may develop bacterial, you know, imbalances that make eating and digesting the foods you eat now a problem. So be open-minded, listen to your body at the end of the day, I think that's the best advice that we could give. Look, we record mind pump on video as well as audio. So you can watch us on YouTube. You can watch and listen to the podcast on YouTube.

It's the Mind Pump podcast on YouTube. Check us out. You can also find us on Instagram. You can find Justin at Mind Pump Justin. Me and Mind Pump Salon Adam at Mind Pump Adam. Thank you for listening to Mind Pump. 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 to systematically transform the way your body looks, feels

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