Mind Pump: Raw Fitness Truth - 1318: How High Glycemic Foods Affect Fat Loss, Muscle Memory & Muscle Gain, the Best Form of Squat to Include in Your Routine & More

Episode Date: June 19, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about muscle memory, how high glycemic index foods influence a cut, the best squat to have in your routine, and Mind Pump’s business plan when starting the company. Movie viewing habits with Mind Pump. (4:48) Mind Pump Recommends. (10:35) A little sign there is something else coming. (18:18) Sal has a bone to pick with Adam over some meat sticks. (19:22) The shocking news surrounding Chris D’Elia. (21:50) The most effective marketing scheme. (25:35) Are you a console or PC gamer? (29:15) Justin’s mid-life crisis. (33:52) Sal’s new car choices. (36:15) Using video games to treat ADHD. (38:45) Another reason to lift heavy weights and build muscle (40:22) How the brain evolved to be so smart. (41:11) #Quah question #1 – Is muscle memory a real thing? (43:22) #Quah question #2 – What is the glycemic index and how does it affect our body? How much do high glycemic foods influence a cut, when you are trying to get as shredded as possible without losing lean body mass?  (51:40) #Quah question #3 – What is the best squat to have in your routine? Front squat, back squat, or sissy squat? Should you mix them up or do them on the same days? Is the back squat enough to build legs? (58:55) #Quah question #4 – Did you have a business plan when you started Mind Pump that identified how you would like to grow your revenue? For instance, did you have a plan on how much you’d like to receive on advertising, MAPS sales, and merchandise? (1:02:32) Related Links/Products Mentioned June Promotion: MAPS HIIT ½ off! **Promo code “HIIT50” at checkout** The Show Must Go On: The Queen + Adam Lambert Story | Netflix Magnetic | Netflix PORTUGAL'S CAVERNOUS NAZARÉ CANYON CREATED THE BIGGEST WAVE EVER SURFED Building of Hoover Dam begins - HISTORY Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Code “Mindpump15” at checkout for 15% discount** Comedian Chris D'Elia Accused of Sexually Pursuing and 'Grooming' Underage Girls Online No, KFC isn't releasing a game console to compete with Sony's PS5 See the first-ever video game approved by the FDA as a mental health treatment Visit Brain.fm for an exclusive offer for Mind Pump listeners. Muscles support a strong immune system Hunting in savanna-like landscapes may have poured jet fuel on brain evolution Mind Pump Podcast - YouTube Mind Pump Free Resources People Mentioned Ben Pakulski (@bpakfitness)  Instagram Layne Norton, PhD (@biolayne)  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. Saldas Defano, 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 our audience, but the way we open the episode is with an introductory portion. That one lasted about 37 minutes this time. And we talk about current events.

We talk about scientific stuff. We gotta shoot the shit. We have a lot of fun. Sometimes we mention our sponsors. So let me give you a breakdown of the whole episode. So we start up by talking about our movie viewing habits, little reminiscing from back in the day when watching movies was on a cassette.

Remember that a long time ago? Adam brought up a show on Netflix called The Show Must Go On. Sounds pretty interesting. He is the Netflix guru, so you want to listen to him. Justin brings up massive surfing waves in Portugal. Apparently they're the biggest waves in the world. We talk about the small earthquake that happened right before we started the podcast,

scared the poop at a Justin, actually let out just a little nugget. A couple of nuggets. A couple of nuggets. I talked to Adam about stealing our Paleo Valley meat sticks. He actually took the box home, and now he's enjoying them himself. Now Paleo Valley makes some of the best meat sticks,

grass fed that I've ever had. They are delicious, they're high on protein, they're again, grass fed. If you wanna get them, use the Mind Pump discount. Here's what you do. Go to paleovali.com. That's P-E-A-L-E-O-Valley.com-forge-mind-pump. Use the code Mind Pump 15. That's the number 15 after

the word mind pump and get 15% off your first order. Then we talk about Chris D'Aliha. He's that funny comedian that apparently people are accusing of being a total disgusting creep. Yikes. Talking to underage girls and stuff like that, kind of weird. We talked about the most effective marketing and how you're probably being sold and not even realizing it. We talk about a new gaming console coming out by KFC. Is this real? Then we talk about Justin's midlife crisis.

The guy is suffering from a crisis right now and he might be doing things that he's going to hurt himself with Hey, I'm not going bald now speaking of someone who doesn't care about his midlife crisis We talk about my new car choices. I got two choices Maybe you can DM me and help me pick one and then we talked about the first FDA approved video game for ADD Speaking of which we've gotten lots of anecdotes from people who have used brain.fm's sounds and music to help them with their ADD. I'm one of those people. Whenever I'm doing some focused work, I put on my headphones, I play the focus section from brain FM and

it really helps my concentration. You can get 20% off, all of their songs and subscriptions, if you go to brain.fm-forward-slash-mind-pump. And then we talk about how the brain evolved to be so smart and probably happened because we were hunters on the savanna. Then we got into the questions. The first question is muscle memory a real thing. The next question, this person wants to know

all about the glycemic index and is it important? The next question, this person wants to know what the best squat is to have and you're routine what type of squat is the best. And the final question, this person wants to know what our business plan looked like when we started Mind Pump. Also, this month, our most popular fat burning program,

Maps Hit, is half off. We took the total price, cut it in half. It's very inexpensive now. Now, hit stands for High Intensity Interval Training. These are short, intense workouts designed to burn, tremendous amounts of calories, in short periods of time. Over a six week period, this is the kind of program that burns the most body fat when

you combine it with a good diet. Now we do hit training the right way. We do it with weights. This helps prevent muscle loss. In fact, some of you may actually build a little bit of muscle while burning tons of body fat. Now when you roll in the program, you log in, you get all the workouts, you get all the video demos of the exercises, you get three levels to pick from, beginner, intermediate, and advanced.

So this program is actually appropriate for most lifters. Here's how you get the 50% off. Go to mapshit.com that's MAPS H-I-I-T dot com and use the code hit 50. That's H-I-I-Tt-5 zero no space for the discount audio video wow what a difference that's that's a different blockbuster video was that how that goes yeah you remember blockbuster video I you know I miss blockbuster days I know because the the process of going there was cool you know me time it was an actual. It was mentally like so much easier. You know how many times I went there on a Friday night

and didn't get anything? Yeah. Do you know how, You just look at stuff. Yeah, you just go look at like all the boxes. Do you know how, let me tell you how pissed off Jessica gets at me when we go on Netflix because

there's too many. It takes me too much. Yeah. 30 minutes. Just scroll, scroll, scroll, scroll, scroll. Yeah, I don't want to watch that, I don't want to watch that. I don't want to watch that. I've seen that.

You know what's funny about Blockbuster, I remember. I always ended up looking at a chucky movie. What do you mean? The old horror movies. I'd pick up a copy of that and be like, yeah. They always have the best covers. Little shop of horrors. The covers were the best.

I remember as a kid, so in high school, I- And do you buy, remember that? I started my video cassette collection in high school. And I think, I got up to like 30 something, maybe 40 video cassettes. Every couple of paychecks, I would go out and buy myself a video or whatever.

In fact, my two best friends and I, so all three of us, we kind of start at the same time, and there's always like this competition of like, who had the better collection of videos, and we always have these debates over what videos are better. My point though is, I only had those like 30 videos, and for like six years of my life at least, you know, I watched those same movies over, and it was never hard to pick.

I was like, oh yeah, I'm on with this one. Yeah, I'm on with this one. It like spoke to you, because you saw to pick. I was like, oh yeah, I'm gonna let this one. I'm gonna let this one. It like spoke to you. Cause you saw it there. Yeah, yeah. Or of the 32, I'm like, oh, I haven't watched that one in like six months. I'll watch that one.

You are a big watch the same movie over and over again. I don't you. I do. You know, it's funny. I had a client who made me feel terrible about that one time. Terrible. Yeah, yeah. So I had this client that was like,

so this is what I loved about personal training though. Like I had a lot of, and I'm sure you guys too. And it's probably what makes us the way we are today, just the way our views on everything, whether it be religion, politics, all the things that people don't like. I had such an eclectic group of clients. And I actually gravitated and loved the ones that I disagreed with and weren't anything like me.

Oh yeah, those are the most interesting conversations. Yeah, they would be, it would challenge my thinking and I really, really enjoyed that. And I had this girl for many years, I had her for like eight years. She was actually my client that I trained more than anybody else. And we were opposite on everything, on everything. And she used to give me, so she never watched movies.

And I, how could you not watch movies? And I'd always be like, cinematic, epicness. And she'd be like, it's such a waste of time. I'll say. Yeah, it's such a waste of time. You could be reading a book or doing something else like that. She made me feel so bad. Yeah, whatever nerd.

If I rewatched a movie, like, that's even more ridiculous more ridiculous She's like watching a movie is already a waste of time and if for you to watch it over again is even more ridiculous Now did you ever get mech thing? Did you ever get a little annoyed with her and think to yourself like you didn't do extra reps today I like press. I got a circuit for you real stupid't it? I thought you said today was mobility date. No, no, no, no, no. We're gonna go squats, leg press, jumping, lunges, kettlebell swings, and then run. I'll never forget. She challenged me on more things than anything.

I love that. I had great conversations with clients. Yeah. But I never, I was not a big, so this is something strange about me, right? I don't like watching the same movie over and over again. Unless I catch it on TV TV and it's halfway through. For whatever reason, TV always gets you.

Yeah, whatever. I'll be like, oh, halfway through. Oh, Predator, I've seen Predator. Oh, the Nicky guns on again. Yeah, but I won't take a video. I wouldn't take a video and put it and watch it after I've seen it already once. Well, okay, so what is your movie though?

You've probably watched the most out of all of them. I know like two of them for me. Few good men. Few good men. Yeah, that's up there with one that I've watched that a whole hundred. Dude, big Lebowski. Really?

I could quote that like, I've watched that a million times. Not quite as many as few good men. So for me, besides pumping iron, which I could literally, if you turn it on and push me, that's a surprise. If you turn it on and push me, that's up there for me too. But that's a different reason.

I could see you watching that at like 10 o'clock at night. It sounds like working out with it. No, listen, you could, if you put it on right now and pushed me, I could, from the music to the word, I could do the whole thing. You know what I mean? Like I could totally do the entire thing from the beginning.

Is that the only one? No, big trouble in little China. Really? For me too. And that's my sick movie. I get sick, I watch that. Can I tell you what I'm upset about? At the end of big trouble in little China,

remember when he's driving in his big truck or whatever the pork chop express? Yeah, pork chop express. And then the camera pans over to the back and that monster's like, Brrrr, brrrr, brrrr, brrrr, I mean's like, they know it right and you're thinking, there's gonna be a part two. Like wait a minute, yeah.

Never a part two. You never got it. There was never a part two, I'm still waiting for it. Left you hanging for it. I'm so mad by the way, the character in Mortal Kombat right in, the guy with the big hat and the,

so did the electric. He came from, he came from that, that's what they got it from. Really? It has to, because that's the first time I've seen that. Well, I was wondering about that,. He came from, he came from that, that's what they got it from. Really? It has to. Cause that's the first time I've seen that. Well, I was wondering about that, like which came first? Because I totally thought that.

I was like, wait a minute, this looks just like moral combat, but which one, you know, was the chicken or the egg? If I'm not mistaken, big trouble in little China was either 1986 or 2007, and moral combat was way later. They didn't have that until I was. You know, my favorite was the little meat eyeball. Yeah, I was like floating around. Yeah, and then it and then they're staring at it and then he shoots it and then it flies away and he's like, what? You don't know if you try. Yeah. See I know the whole movie. Have you guys speaking of movies? Did you guys why have you guys seen the show must go on right now in Netflix?

No. God. You know what? This I'm so yes. You watch the most TV. Yeah, you win. I don't know why you always assert that you like so disappointed That is not the point of me bringing this on. I thought you got disappointed. I am the movie champion I am not bragging about that at all. I'm worthless. Listen anybody who's got a kid under one years old has to understand Yeah, you know say like he's he's just barely crawling right now like we get stuck in a position for a long period of time, a lot. So, I have, I have, I have get it. Absolutely watch more television in the last year than I have, it probably in my entire life here. Dude, you're like my, you're like my critic or whatever.

If I want to watch something good, I've actually done this a couple times, they all text you, but hey, is this good? I'm definitely hand, that's not good. Yeah. But I like that though, I'm like really into that stuff. My buddies and I are like, we're like this, I've been that way for a long time.

But here, the point of me bringing those show must go on. I'm so disappointed in myself. And that I used to be like this hardcore music buff guy. Like as a young kid, I listened to so much music. And me too. And anything going on, especially in rock and hip hop. Like those two categories, I always knew what was going on because I was in it all the time.

And so I'm watching this. The show must go on is it's about queen. Oh, cool. Okay, so. One of my favorite groups. Let me tell you how, how like out of the loop I am, I had no idea that they were touring with Adam Lambert. Did you guys know this? Oh, yeah, yeah, he's taking the like I did not know that

Pretty Mercury. Yes, I did not know this. Yeah, dude, so when I felt like such an idiot when I first watched American Idol When he lost which was complete bullshit. I know they had people voting, but I think it was bullshit He's so much better. When I would hear him sing, there's only one other person I think that could do Freddie Mercury better than Adam Lambert. And that's this guy named Micah. I don't know if you guys have heard of him. He sounds just like Freddie Mercury. He did.

There's a song he does. What's, I can't remember. It'll come to me. But Adam Lambert does a phenomenal job. Oh, incredible. I really was. I mean, it made watching the show great because I was like so out of the loop on all that.

I didn't know any of that. But they're like making a huge comeback. So this is all about Queen actually now, like in present. Yeah, so it really is more about them present and then like the whole history behind how they found Adam Lambert, how that all came together. And that, their whole story. But then they also pull back from interviews,

that original interviews of Freddie Mercury. It's a really well done, have you seen also with like, journey, how they found, you've seen your own. Yeah, I do know that, so I knew that, right? So the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the, the Grace Kelly, that's the song by Micah. If you listen to that, you will, and you actually mentioned Freddie Mercury in it, that guy, I think should have been picked to be, maybe they did ask him, he didn't do it.

But a point to bring that up, we've talked about, and we off air, we've discussed rock and how unfortunate it's been, just like you feel like that genre has died. And the last, like, yeah. All the lead singers just died. I mean, it was like, it was like a pandemic of all these different singers,

just like dying of drug overdoses or whatever it was. Like every good singer I've ever followed is dead now besides like, you know, Pearl Jam. And the new generation just doesn't seem to be as into it as like our generation of the 80s and the 90s. And so, but after watching this, the part that they theorize that that Queen in that Queen and Adam Lambert are going to play a big role in bringing like rock popular with the young, when you look at the concert, you see all the younger generation that are coming to listen to them because of Adam Lambert. So yeah, no, it's really cool because the, and it's neat when you think about it, like Adam Lambert is possible because of, you know, Freddie Mercury paving the way like that.

I mean, for him, for him to be as out as he was back then was just like unheard of. Like nobody was that and confident too about it. Like not, I'm gonna hide or pretend like I'm not 100% confident about it. So a person like Adam Lambert has the ability to be in music and in his popularity is and going like into...

You're out in Johns and everywhere. Dude, is and going like into your out and johns and it was it was it's really good so that's a good watch so if you guys haven't seen that watch that but it also just reminded me like how old I'm getting in touch. I know I actually watch we watched a good another recommendation on Netflix. So the thing is called magnetic. If you guys ever watch like those surfing documentaries or like the extreme sports documentaries, and they have like drones and stuff where they do like really ridiculous shit, I had no idea first of all that Portugal has the biggest waves in the world.

I thought Maverick is. Now, this trumps that. Now hold on a second. Are they so big? Because I think there's two qualifications unrightable. Yeah, like the ones that they have to tow you out to? Yes. Versus the ones that you can go out to yourself. Yeah, you have to, you can't even go out there

without somebody pulling you on a ski do or whatever. Yeah. And so they were showing this through all the footage. Oh my God, like I got so much anxiety watching, these people go down, like every now and then there's a big swell and so it breaks off this point. And it's just like the biggest way has ever seen ever.

It looks like a building. It looks like a different planet. Like, you know, I'm looking at another planet's ocean. It's so crazy. I guess the world record of somebody actually like going down and surfing one of these waves was 80 feet Yeah, I was 80 feet foot tall. Wait, that's a monster. Yeah, that's scary. That crashes on your dead I thought Mavericks was the biggest. I didn't know that it is one of the biggest

But it's not I guess this one is even bigger if I'm not mistaken. I could totally be wrong I think Mavericks might be the biggest that you can go out to on your own. And I think that the Portugal ones are the ones that have to tow you out to. So in terms of sheer size. I think Mavericks, they still tow you out to you today. Yeah, they do, huh? Yeah.

People are in say, I was watching yesterday a documentary because that's what we do when we're bored. I watched documentary on how they built Hoover Dam. You guys ever, you ever, I think I might have seen that. Is it older? It's old. But anyway, you want to talk about crazy engineering

and insane work. These guys were on ropes. Did they? And they're swinging in and dying of light. Did they lose a ton of people like every year building it, like a bunch of people died doing that? Well, they had to divert, first they had to divert the Colorado River, which was an insane.

Then they had to, and they also had to build the tools and build the machines that would allow them to build these massive, massive, you know, tubes and things that go into this big dam. It was crazy. I had no idea. Hasn't it been, some people are trying to make a case of it. Yeah, man. Like the, the H one to the world type of deal because it's so crazy. Well, so trip off this, right? I didn't have admit that some people try to make a case of it as being like the Eighth one to the world type of deal because it's so it's so crazy

Well, so trip off this right. I didn't know this so you know Well, I did know this a little bit, but I realized I did this so you know how 96 men died was in 96 Oh, are you got okay? So you guys have mixed cement before right? Yeah, do you know how it? The chemical reaction or whatever that makes the cement harden, it makes it feel warm. Have you guys noticed that? Yeah, it's actually. Yeah, it lets out a little bit of heat, right? There was so much concrete in Hoover Dam that they had to install metal tubes that circulated refrigerated water throughout the whole thing while they were letting it set because otherwise it would generate too much heat.

Oh wow. And so for Hoover Dam, at the time they built the largest refrigerator ever in order to produce this. And then those tubes, they filled with, with, with, with grout. So those tubes still exist in there. I didn't know this. Oh, I don't remember that. Little interesting stuff.

A little fun fact. Anyway, so let's be honest real quick. How hard did your butthole pucker when the earth shook a little bit? Too bad just happened before. I went on air. Yeah, I was like, I called this, I'm like, dude, you know what's gonna happen,

we're gonna eat another earthquake. And so this was just a little sign that, there's something else coming, dude, watch out. It's like, yeah. Shucks a little bit. I mean, locusts, boils, we're due for all these things. We've got everything else happening. Yeah, I've totally told you. I've like 20-20 is a shit show already.

Oh my god, bro. I told you, please start this year out. Like, I have massive head injury. Please, please don't have a huge earthquake. This is the wrong time for that shit. You know, the right time. I feel like we're shake everybody out of their shit. I feel like we're in.

It was a 3.6. Look at that. I feel like we're in a video game and the kid playing the game is now kind of bored and he's like, Yeah, let's see what happens. Yeah, let's see what I shake them around a little bit already I already got all the you know all the all the money I need or whatever the coins that I've collected Let's just fuck with this piece people for a little bit and just see what you know, you know, shake the ink on all the the bonus Things anyway. I got I got a bone to pick with you Adam. Oh yeah, yeah dude, let's hear this. So, we all are equal partners of this company.

Here it comes. We all founded this together, you know what I mean? You saw his net worth on some website. But that was interesting. Anyway, we're all equal partners. And so when companies that we work with send us product, it only is fair that we share. Oh, God.

That product. Are you still going to give me a shit about the beef sticks right now? Pro. Paleo, okay. So Paleo Valley, for the audience says no, they make these incredible grass-fed, the best beef sticks I've ever tasted. That's not exactly. I'm not just saying that.

It's one of the reasons why we decided to work with them. They sent us this huge box of them and they're amazing. They've, you know, protein, they taste good. work with them. They sent us this huge box of them, and they're amazing. They've, you know, protein, they taste good. I love them. They super easy to digest. Big ass box, gone. Whole box gone. Adam had a box.

Adam had the box at home, and it's gone. So I know that's not, I get to defend myself here. Okay, when we went up to Tahoe, Doug brought them. Okay, he brought him up with him. Okay, for all of us to have, which nobody even got him out of my truck. I think I got three of them on the way up, right? And why were all of them?

I was like a hundred in there. And there's more now, even there's a ton in there. And you guys left him in my truck. And so they've been in the back of my truck for God knows how long. So I finally pulled him out and just put him in my garage. And I haven't even had a chance to bring him out of here. So I haven't had any, I promise. but both that and I have Doug's ice chest

Take your ice chest back Doug. I've got both those you guys left with me. So I haven't had a chance Doug's like that girlfriend at least is underwear. I am not the guy I didn't go that far He's too fresh that's the mood I know we're breaking up anyway. That's right. A week later. I left my underwear.

Dog, we all, can't have the conversation, these interactions. What, hey, these stuff. Think of that, what are the three most common articles that get left like that? Let's see if you guys can. I have no idea. Both toothbrush, for sure.

Okay, two brush. CDs gotta be out there. I gotta get my CDs. Bro, how old are these pictures? Really? It's been over 10 years since I've been on the market dating you don't say it so if you could recall back when you were dating like it was Yeah, it's got to be like a toiletries item. Yeah, for sure to brush for sure CDs. I'll she left an abacus Whoa CD so she left an abacus. Whoa, that's a long time ago. You know, say, yeah, that's hilarious.

Hey, dude, I saw Justin sent over. I don't know if you saw this out. I know, but Justin shared in our thread this morning. Did you see the news on Chris Delia? Oh, wow. I had somebody DM me that like this guy. Wow. That's a lot of Taurus.

He's and he said that there was signs of this before like amongst his circle of friends like they noticed Some of these tendencies that he had towards the underage girls and whatnot, so bro You want to know what's the weirdest part about that the motherfucker played a pedophile in you I know That's why I thought it was some kind of joke that to me me is even more weird. Like if it's true of all these allegations, right now, as of right now, they're allegations. He hasn't responded to. Yeah, I'm glad you said that because these days, it's so easy to say something and everybody believe.

Yeah, so yeah, we, I mean, these are screenshots, apparently, of his DMs and conversations with 16-year-old girls. Right, so if it's true and you played that character in you. You creepy fuck. Yeah, like if someone, what kind of narcissism do you have to have? If this is true, right, again, we're speculating. Yeah, you're gonna send a DM that someone can save.

Well, not only that, but then you take, you're, we're gonna fucking agent you have that takes on the role, like, hey, this will be ironic. Yeah. It'll be a gag. Considering you you're a pedophile wouldn't it be great if you played one in a movie we could get that role That's crazy to me. They're like hope this isn't true. That's such a bummer. Oh, I mean, I hope it's not true It's maybe he was method acting and I mean Oh That's disgusting. You know what?

I tell you what, dude, these Hollywood celebrities and these fucking, like, you, they're in a bubble. They're super narcissistic. Everybody loves, everybody thinks they're all whatever. It's just a breeding ground for bad behaviors and disgusting behaviors. I just don't trust any of those fuckers, you know what I mean? I just feel like they all do that.

And maybe I'm just, you know, all of them. Yeah, a little bit of an overjolish. Yeah, you know, I'm, you know, if I ever, you know what I mean? Man, I thought you guys were talking about illuminati shit yesterday. I heard you, I heard the two of you going back in front of your feet. I don't know how real this is. Where else are we gonna go?

Yeah, like it is. But this is, this is creepy now. I'm gonna talk about this. So I don't know how real this is. I tried to look it up and apparently it's a real picture So you guys know what Anderson Cooper is. Yeah, so he's that he's the dude on CNN. Good looking dude gay dude, right? He's got the silver hair You know He's your silver fox competition. Yeah, whatever. Yeah, anyway

I didn't know that he was a Vanderbilt apparently. He's heir to the Vanderbilt fortune. You guys know this? I don't know this so his so there was an old picture of him and his brother that was taking with their mom. The thing her name is Gloria Vanderbilt. And they're on, they're in the like a kid's room. And there's a picture of them. And it was like, she's reading to them or something, right? She just sitting next to him smiling and laughing.

She's got a lot of weird necklaces on, which is kind of weird. But the picture was like a fashion picture. And then in the background above them, is this little like, I don't know what it looks like. It looks like a shrine of some sort. And you can't, you don't really notice it. It looks almost like a manger scene,

but a really fucked up version with like, people on fire. So somebody's, Satanic, somebody's, zoomed in on it. It's fucking weird, dude. It looks super Satanic. Super Satanic.

Now have you, I don't know if this is real or not. I was gonna say, have you researched that? I know you said it was a famous photo. Apparently, it's a real photo. So it's like, you didn't catch this in the background. I don't know what to believe though anymore. Everything is, I mean, you saw that the other way,

a couple days ago, the Fox News that they put out like some doctored photos on their website. Like, how many, it's like, so you were talking about just like a week ago, Justin, the, you know, I think it was CNN that was using clips from like, some other movies, like movies to show the, I mean, God, dude, is anything fucking real? No, so everything's misleading. I'm so glad you brought that up.

I was thinking a lot about this this morning because, and you got to do this. If you're listening to this podcast, just stop for a second. Try this out. A story happens. Something happens in the world. Watch how it's reported on three different news networks and just go from one to the other, one to the other and just see how they're talking about it

and you'll be blown away by the spin that you see on either side. And it reminded me, we obviously are in the fitness space. I grew up in the fitness space. I was 14 years old when I fell in love with working out, lifting weights. I wanted nothing more to be strong and build muscle. And so I obviously, marketing was directed towards me

for supplements and products and stuff like that. The most effective marketing, by far, and this is a fact, the most effective marketing is when it is when you don't know it's marketing because your walls are down and I remember as a kid buying muscle and fitness flex magazine Ironman you know muscle media 2000 muscle mag I bought all of them and what I didn't know as a kid that I learned later on is all these magazines were created basically to be big pamphlets to sell their products or their athletes.

Like weeder put out muscle and fitness and flex to talk about his athletes and his weeders training principles and then it became supplements, stuff like that. The articles in the magazine sold me way harder than the advertisements because I'd see the ad and I knew that the ad was an ad. But then I'd read an article and the article would be

titled like, why you should be eating a shit ton of protein. I'm making up an article, but it was something like that, or new study shows that this compound burns body fat. And I thought that this was real reporting. And I'd read the article and be like, whoa, I need to get my hands on Smilax, which is some bullshit herb that they said, raised testosterone back in the day, right?

And the very next couple pages would be an ad conveniently. But I didn't, I didn't have your ex-lacks. I never put it together, right? Yeah. I never put it together until I got older and I started realizing all these articles are pertaining to inform me, but they're all designed to sell me a product

or to buy something. So when you look at like, so media, media is in an open market, so that means it could be bought and sold. And of course, advertisers, and right now we're seeing a lot of money being spent because it's election year. By the way, do you guys know lot of money being spent because it's election year. By the way, do you guys know how much money they spent on the presidential election?

You said you post that billions, right? Okay. Just the presidential candidates spent 1.5 billion dollars in that single year. And if you add in the race for Congress, it tops well over $3 billion all in one year and to give you some context, Apple, the biggest, most valuable company in the world, spends about $1.4 to $1.5 billion a year. So in an election season, they're spending two and probably, probably two and a half to three times this time around, more money in an entire year to advertise. And let me tell you, most of that money is not,

or a lot of that money is not just ads. Those ads are obvious, like this, you know, this ad brought to you by the Trump campaign, or the bottom, it's these media companies that are, they are the same thing as those magazines when I was a kid and they're all designed to sell you, sell you, so we're being like hammered. They're programming you. Yeah, dude, we're being like hammered. They're programming you.

Yeah, dude, we're being hammered with so much advertising. So it's like, you gotta look at media, all of it, all media. I hate to say this with a grain of salt. This is like somewhat related, but you know, back when we got kind of duped when it was like April Fool's Day,

an escape quest. Yeah, it was coming when you went Adam Gopdude. Oh, yeah, I thought through us in there. Yeah, when you got, Adam got, do you? Oh, yeah, I thought through us in there. Yeah, it was us. I said it. You fell right. I just, like, trust me.

We just said, the question you were, no way challenge to be on that. Is that true? But anyway, so I was like, man, this was the least effective troll move I've seen yet done as far as a marketing ploy. KFC rolls out this idea that since Xbox there's a new version coming out. Playstation there's a new version coming out. They're like we're coming out with a KFC console. And like you play video games and like all this like

they're trying to make it like they're coming out with this whole like elaborate so stupid. So like sold nobody right? Because I think of KFC I think of video games. Like what the fuck? It's in the so the PS what's coming out? Five. Yeah. And what is it drop? It's supposed to be insane right?

I don't I don't know any of the specs on it. Although I mean I've been told the great time to buy those two stocks right now. When you factor in COVID so many people being home. People want to get video games like I was trying to get this one video game for the for the kids. And it's just like nowhere to be found. So yeah, I think there's flying off. Now what I find funny about that is I didn't know this until I had a son that is just it just enthralled by video games right that and he's he's in the age group. It's 14.

That they're camps. People are camps. You're either a console or you like to play on your PC. So when I bring up consoles, he's like, he's like, I have their cool, but he talks shit. I'm a PC. I use them now. I'm a PC gamer. Like those are too slow. You know, I was wondering this, and I'm just curious.

I mean, what do you guys think? How many stimulus checks do you think were spent on PS5? That isn't ever crossed your mind, like thoughts like this? Like, no, really though, I'm dead serious. It could be one, it could be 10 million. That isn't ever crossed your mind like thoughts like this. Like that. No, really though. I'm dead. It could be one. It could be 10 million. I don't know. But just that's how my brain works sometimes. Like PS5 comes out. I know a lot of people for sure

at home playing video games. I know lots of them myself personally. So I'm sure that number is exaggerated even more. And then I think all these people that are getting the additional $600 of unemployment on every one of these checks right now, I just can't help but wonder how many of those are spent on that.

I wish we had that status. Just be interested. Eighth of lead. Yeah, how much does it cost? I think it's like 800 bucks or something like that. What it is. I think so. Oh my gosh.

Well, I mean, how different has their market change, right? It used to be that they tried to make the price a little because it was for kids, but now it's clear they're not, nobody kids aren't buying the consoles. Now, I don't follow, I don't follow it like I used to as a kid, but back when we were kids when, you know, or younger, when Xbox and PlayStation were really starting, they weren't really profitable.

So I really, yeah, they weren't really pro, in fact, I remember Bill Gates did Xbox literally just to keep Sony from having that dominating that market. He would take a loss on it every year just to not allow them to have a monopoly. So I don't know if it's how profitable the video game stuff really is. I wonder about that because then they had a hit game like Halo that really took off that platform for them. I wonder if it's like dependent on how many hit games they provide. Maybe Doug you can look up how profitable is PlayStation and Xbox.

I'm just curious what that is today because I know before it was like that. I don't know if it's still that way. I mean, it's basically, they're basically like a computer itself, like, you know what I mean? Like it does so many different things now. Well, what's so annoying now is that they, they nickel and dime you the whole way through now. So you have to like pay for some like service,

like extra service to even be able to play online with your friends or like add on somebody as like a service, like extra service, to even be able to play online with your friends or like add on somebody as like a second player. Like you have to pay, you know, for this like month to month, like subscription fee. And so like turned into this whole subscription model where like, yeah, you pay for it, but now it's like, well, you also have to pay to play

upgrades and all this bullshit. Wow, it's just crushing, though. Yeah, it's crushing, but you need to see what it says. It says the includes Xbox hardware, Xbox software and services, games made by Microsoft. I'm sure they calculate all of that in and they probably do price it in a way to where they're like, we're not going to make a ton of money off the console, but then all the other stuff connected is where we're going to make all of our money.

I would imagine, right? That would be the way That that was all set up so I don't know $100. That's a lot. That is right. That's a big ask. Yeah, so Justin How is the midlife crisis going? I know I know you've been did you order your bike yet? Yeah How funny is that that our buddy Lawrence literally the next day? Okay We just talked about this in the podcast what what yesterday or day before yeah the next day I get tagged and opposed to his and he's doing a jump and he's like trying to get get together If those are listening Lawrence is a friend of ours. He's 40 also and he's doing this right and he's trying to get

And he's trying to get together this all the same time Bmx Like I'm gonna break a head, but it's not weird why it's not weird. Because basically, like, okay, lock down. Everybody's got nothing to do, like, think about it. Like, you're gonna ride your bike, you're gonna try and get outside, you're gonna, like, people are just tired of, like, being inside the house, doing nothing. And then it's like, you go back, you revert to, like,

when you're a kid, what was fun, right, and bikes? You know, jumping bikes. Doing all this, there's a big movement with BMX-ing right now that I had no idea it was really. It was a thing. I was like, I'm gonna go back to the house, I'm gonna go back, you revert to like when you're a kid, what was fun, right, and bikes, you know, jump in bikes. Dude, there's a big movement with BMXing right now. I had no idea it was a thing. Yeah, and it's awesome. There's all these pump tracks and stuff.

So I'm like fully in that mode. I have like four bikes right now. I've been like trying to justify in my head to click purchase, you know, as I haven't done it yet. But I'm like, I'm antsy because I'm just standing there watching my kid jump and do all this stuff off the ramp I built and then I'm taking him to pump tracks. I feel like we're just, I mean, I don't know.

I mean, you're probably out enough, you're different, but I think the 40 year old body is a little different, right? In the 15 year old. I wake up every day with my hips kind of hurting. Yeah, like from just sleeping on my side. I remember when I was 15, 16, you know, when I was BMXC.

I remember falling, and it hurt a little bit, but I got back up. If I, like the other day, I get out of bed too fast. Yeah. And I was like, oh, I need to, I gotta spend 15 minutes, it's some 90, 90, it's a mobility work, cause yeah. So I can't imagine falling,

can you imagine when I'm falling off a bike? I'm gonna do all the things, like all the priming, all the warm up, like I'm gonna be that dad is like slathering, Ben Gay all over my joints, like I have to. So just because I gotta do something, dude. Like I've been actually pretty, pretty like bored as of late. I mean, I love working out, but then that's it.

It's just to work out. Sash, like I wanna do active shit. And this is something I was like, oh yeah, this'll be fun. And I'm gonna hurt myself for sure. No, I got it. Well, meanwhile, I'm in this debate, because we're in the process of maybe thinking

about buying a new car, because you know, I have a regular sedan and Jessica has an old SUV and we're going to have a baby which will put the kids at three so if we're going to go anywhere we need more space or whatever. So we're sitting down and here's the two choices. You're here for the two choices? Love it, you're here.

The two choices that we're looking at are a Toyota Sienna which is a minivan. Or I like how you started with Sienna and all that. So, just minivan. It's a minivan, I'm just being more specific. You'd say minivan versus a suburban, so an SUV. That is a no brain. Those are the two, no, do you make a list of pros and cons? You actually, it's not a no brainer.

Yeah, I don't know. You know, my fear was that commercial where they tried to make it all cool and had like a panther like behind his, it's black, you know, my favorite was that commercial where they tried to make it all cool and then like a panther like behind his It's black you know mini-van. Do you remember I I T sell like two years ago And I was doing memes of mini-vans and so that do you remember that I do because I we call but you would drive a mini-van I don't because it's it's not that important to me look to look cool. Oh, yeah, you made this clear Yeah, it's loud and clear. Which incidentally,

I've spot you a new pair of new balance. Hey, listen, first rule of being cool is not caring. Yeah, I'm saying. But anyway, here's a look at pros and cons, right? They're super comfortable to drive, a little bit less expensive, better gas mileage, suburban more, you know, more power, but a waste more gas, more expensive.

Toilet, watch out, I'm sandler movies in the back. Yeah, you can do all that, yeah. Yeah, it doesn't look bad. Yeah, that's not a bad sliding doors on both sides Dude you're not gonna be me that is when you're trying to put kids and stuff in the great gas mileage Yeah, wow, it's got every client or two Doug bro. I'm telling you slap a little sock of mom I'm sticker on the back. Yeah, look at that dude. I mean if you go this route you got to go the sprinter van I mean if you're gonna go if you're gonna go gonna go like, the Sprinter van's like what we wrote really in the video. Yeah, I see.

What we'll come on. Yeah. At this overkill. Not good. Why do I need that? I think you should get a bus. A bus? Yeah, because you're planning on having a big family.

Well, I mean either one will be fine. If I have four kids, I'm okay with a minivan or a suburban. Yeah. Now does it have more trunk space for like luggage and stuff? You know, they both are comparable. The thing with the minivan is the trunk is deeper, but the suburban is longer. So it depends how you want to stack your shit or whatever. They're both good, you know what I mean?

They're both good. You know, we'll see. Yeah, yeah. Hey, you know, I hope you go minivan. Here's just for the final. I brought up the video games because I also wanted to bring up the first FDA approved video game I wait a minute. I saw something about this apparently. It's what was it treating 80 80 HD? Yeah a video game that Yes teaches him how to focus is not interesting. Yeah first FDA approved video game. Wow

That was so cool. So they're using video games to treat ADD. That's interesting. Well, didn't Brain of Fem also get some recognition in that regard for treating ADD? Oh, well, they're not approved for that, but there are anecdotes, lots of anecdotes of people who, look, I have, I'm diagnosed ADD, right? So I actually technically have ADD and brain FM

makes a huge difference. If I listen to that while I work, you always do when you write. Always, that's part of your routine. That is part of it. It totally works. It takes about 10 minutes. It takes about 10 minutes

because I know this because I'm, you know, my mind's wandering and what am I? But about 10 minutes into it, I feel much more focused and I'm much better at what I do. And I've had lots of people DM me about that who said that they reduced their at-er-all prescription or that they have their kid. Because look, you have kids with ADD, your options, besides like changing their lifestyle, health, sleep, because that all has an impact.

You know, you got your kid on a, essentially an narcotic, so it's like some parents are like, let's use this. And I've had people write me say that their kid does well by listening to brain FM while they do their school work. Yeah, I mean, it just makes a lot of sense to me to try that out. You know, it's not invasive. It's not putting chemicals, you know,

you know, in your kid's body, at least give it a try. Yeah, yeah. So speaking of studies, big study came out that connected more muscle mass to a stronger immune system. They actually showed that immune cells, you can produce more immune cells because there's one cell that can be turned into these immune cells that stored in muscle mass. So, according to this article, and they tested this with rats and animals and whatever, and we've already speculated this with people who with humans we find that people with more

muscle mass just seem to survive illness better than people with less muscle mass and so they found in the study that they literally connected more muscle to a stronger immune system another reason to lift weights and build muscle so you have a better you know healthier stronger immune system, another reason to lift weights and build muscle. So you have a better healthier, stronger immune system. How cool is that? Very cool. Isn't that great? One more interesting study.

This was just, this was done by the University, Northwestern University. So they theorized that the savannas, that humans evolved and provided prey with spaces to hide predators with cover for sneak attacks. The habitats help to give rise to planning strategies. So the reason why typically speaking, predators have bigger brains than prey. So if you look at across the whole animal kingdom, what you tend to find are carnivores or predators have bigger brains

Then then pray and now why is that? Because pray tends to eat more plants plants. You don't need to plant strategize hunt You find the plant you eat it not a big deal When you're hunting you have to eyes are back. Yeah, when you're hunting you have to observe You have to office off oftentimes you strategize if you've ever seen lions hunt or wolves hunt, for example, they hunt like packs, dolphins, killer whales, same thing, humans, of course. So having to develop that strategy to catch and kill such nutrient dense food, because meat is the most nutrient dense food you'll find on the planet,

both in terms of calories and in terms of micronutrients, you have to be smart. You have to be very, very intelligent and smart. And so they think that this was one of the main evolutionary pressures that caused humans to develop such high intelligence was the fact that we had to learn, had to hunt and track and kill. Problem solved. These animals, so kind of cool, right? Very cool, yeah. Very cool.

Yeah. Very cool. Very cool. Very cool. I have my own. Max. Quiles. Today's quiles brought to you by Max and Obolic.

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Quee-qua-w. First question is from Wico. Is muscle memory a real thing? Yep, 100%. It just gets out. I think it just seems like it because it's a weird name why people question it. Yeah, how does your muscle actually have memory? It doesn't make sense.

It's on brains in there. Yeah, so if you've ever had a broken arm or leg or sprain that you've had to wear a cast on or a splint, for weeks or maybe a month or longer. And then you know when you take it off and you look, we've all experienced this. If you've had a broken leg or arm or whatever, you take the cast off. And most people, if they've never seen this before,

are shocked when they look at their leg or arm. It's like so skinny, right? The muscles totally atrophied because you weren't able to move down regularly. Right, but then when you're starting to rehab and move, you find that the muscle comes back super fast. This is an evolutionary trait. It allows our bodies to kind of get back to where they were before, so we could get back to living our lives. And this is true if you build muscle, too, if you train and build build muscle and then you lose it, it's much faster to regain it than it was the first time around.

Well, yeah, the muscles just shrink down. Obviously, you're not really getting rid of muscle cells. It's just that this is more of a central nervous system thing where the now responds again and then makes it a priority. Well, wouldn't it be like, it's more, it's more so that like it's a, a neurological pathway that's been established and been connected very well. And so that still remains the same. The atrophy happens because you're not sitting the signal for it to adapt anymore. So then it shrinks, it shrinks down.

But then because the pathway has already been established really well, the minute that you decide, Hey, I'm going to go back to lifting weights again. It remembers that instead of having to learn that, like if you've, hey, I'm going to go back to lifting weights again, it remembers that instead of having to learn that. If you've never done a squat, there's a lot of stuff going on a neurological level. The body learning how to communicate in order to perform that. Once you've done that for hundreds, thousands of times, you've now established that pathway. It's like what you know, is the saying that you never, or you, once you learn to ride a bike, you can ride a bike forever type of deal, right?

You may not have driven a bike for 10 years, but you get back on your body, remembers how to do that right away. I would think that it's a very similar adaptation process for building muscle again, is that you've established a pathway, a very strong pathway. You may even if you stop lifting weights, sure the muscle atrophies,

because you're not sending a signal that you need muscle, it's an expensive tissue, so it shrinks or whatever, but then the pathway still is there. That communication has still been established. Yeah, there's a few theories. That's probably plays a role. And then the other thing that they've observed

is when muscle cells grow or hypertrophy, the number of satellite cells in muscles increases. And these satellite cells are important. They play a role in muscle protein synthesis, which is the fancy term for building muscle and recovery. And now, when you shrink that muscle, those satellite cells don't go away. So if you increase the number of satellite cells through the first round of building muscle, but then you atrophy muscle, although the muscle fiber gets smaller, those satellite cells stick around so that when

you go and lift weights again, it's like it's primed to respond faster. I mean, no joke, you know, it may, it might have took me years to gain 15 pounds of lean body mass on my frame, you know, working out. Like years, it might have took me five years of consistent, hard, good training again, 15 pounds. I could stop working out and lose that 15 pounds in a very short period of time, but probably, you know, six months to a year, especially my diet was bad,

I'm sure that 15 pounds have begun. If I started lifting weights again, what took me years before, what took me months? Yeah. I could very easily rebuild that muscle in a very, very short period of time. I remember when I had shoulder surgery, you know, as an adult, I had my AC joint resected a little bit on my left shoulder. I had to wear a brace or a cast or whatever. And when I took it off, it was like, totally atrophy. My shoulder was atrophy. My arm

was atrophy. My pec was atrophy, all the muscles that help move the arm were totally, totally weak and skinny. And so I started working out and lifting weights, and it literally within a month or a month and a half, all that lost muscle flew back on my body. So this is the good news for people who, because I've gotten this from clients, oh, if I work out and build muscle and I stop one, I it, which, yeah, of course you will, but it comes back faster

because you gained it the first time. No, this is for all you young lifters that are just getting started or in the first couple of years are lifting. This is the exciting part, is it does get easier? It gets much easier as you get older. The more you've been doing this, the longer you've been doing it for, the easier it is to maintain muscle mass or rebuild it. I just had this conversation with Katrina literally yesterday.

I was getting out of the shower and she was making a comment about how much my body's changed just in the last two weeks. And she's like, she goes, it frustrates me sometimes to see how quick you can change. I guess I say, and I was explained to her, so you can understand that, you know, I barely got her really strength, like programming, strength training right the last five years. Sure, she was an athlete and she exercised and she did a lot and she was in shape most of her life,

but she hasn't been like really strength training until like the last five, six years of our relationship. I said, you gotta know that I've got over 15 years, damn, you're 20 years of real consistency and some like a lot of hours in the gym of lifting. And it was a long grind for that first decade to get to a point.

But now that I've gotten to that point, and I've gotten all the way up to where I've been 230 pounds and single digit body fat, my body got used to that. So even when I fall way off, lose all kinds of muscle, it doesn't take very long. If I just did diet, I get back in the gym and start training again. My body remembers it, comes right back.

I was always telling clients this because it gets a fresh right. And they're like new to the experience of lifting weights. And it's like, you can't be so hard on yourself. You literally, that's all dependent on how long you've been in the gym and training your body and these patterns. So the more you train your body and these patterns,

the more hardwired it is, the more the quicker it responds once you've been off for a bit, you come back, that's still a loud signal that all of a sudden gets turned back on. So yeah, when you get to the point where you put so much work in, now you have to do is maintain, that's the ideal place to be.

Yeah, as an adult now, it is so, it is so easy to maintain, you know, a 200, 205 pound physique, relatively muscular, relatively lean, super easy. Oh, it took my whole life to hit to your power. Oh, I took forever. Oh, when I was younger, I remember the, you know, when I was, I was like, I had to fight to stay above 200 pounds. And the, the anything, if I was just off with anything, I'd shrink really quick, but now that I've maintained that for so long,

it's easy, it's actually a piece of cake. I don't have to work out nearly as much or as hard to maintain the muscle that I've built through the years. And there's something called muscle fiber hyperplasia. This probably happens after years and years and years of consistent intents, training where muscle fibers actually, you actually increase the number

of muscle fibers you have. So although muscle fibers shrink and grow, once you increase the number, the evidence suggests that the number of muscle fibers never goes away. So if you had that muscle hyperplasia going on and you've been training for a long time, that makes muscle memory even more of a powerful thing.

And I've experienced this with clients. I've had old, I've seen old clients who are in their 70s who had a long history of strength training and then stop for decades and you can still see it. You can still see it. Well, Pekoski. He's an example of this. I mean, we talked about that. That was one of the first things that we theorized with him when we were off air talking. He's like, this dude has literally,

he was trying to lose a hundred pounds of muscle. He was like literally fasting, not eating hardly anything forever, not weight training for long, and he still looks jacked. You know, but that dude has put so much time under the iron for so long and for sure, he's probably a bunch of food.

Oh, you look at my dad, my dad's hands and his forearms just permanently strong and muscular just because he's been working with them for, for since he was a kid. So yeah, the longer you stick with it, the easier it is to maintain, which is, which is great news. Next question is from Cyprian Bolin. What is the glycemic index and how does it affect our body? How much does high glycemic index food influence a cut when you're trying to get as shredded as possible without losing lean body mass?

It's how fast carbohydrates turn into sugar. Yeah, it really measures just kind of the impact on your insulin levels, I guess, on how those carbohydrates get turned into sugar as measured in the blood. Now, here's a thing with the glycemic index. I think there's some value to it, but I don't think that this is like the Bial end all. I remember when people really started paying attention to this,

it became a standard for sure. Yeah, it was everything. It was like, it only carbs on the lowest glycemic, only carbs on bananas. You know, those are the demon fruit out of all of them because they carbs on the lowest glycemic only. It's the carbs on bananas. You know, those are the demon, you know, the fruit out of all of them because they're so high. But what it does is it, you know, and again, there's some value to this, but it does, you got to also look at individual responses to foods because your blood sugar doesn't just rise because of food and gets converted to sugar. Your blood sugar rises also if you eat a food

that causes an immune response. So they've done studies where they have people wearing these, what are called these continual glucose monitors, right? Yeah, this man is so fascinating to me. Like we've, you know, we haven't really had anybody on there to explain it like in full detail, but yeah, it changes, like it changes person to person

based on like how they react to each food. It's crazy. Dude, I've seen people who they'll eat a cookie and they'll see their blood sugar rise and then they'll eat like an avocado which has no carbohydrates in it and their blood sugar will go up even faster and you think, how is this even possible? Well, if you have a food intolerance, your body's immune system kind of mounts a response. Part of that response is an elevation in cortisol. And part of what happens is your liver dumps out sugar

because your liver stores some sugar. So you'll see this sometimes if you're a trainer and you train somebody who is diabetic and you train them too hard. Rather than their blood sugar going down, it'll go up. And I remember the first time this happened to me, I was super confused. I was training my, you know, my client and he was like on a almost no carbohydrate diet. He had just got diagnosed with type two diabetes.

And I took him through an intense workout. It was a little too hard. He measured his blood sugar and he's like, and he remember him calling me. He's like, what's going on? He goes, why did my blood sugar and he's like, and he remember him calling me, he's like, what's going on? He goes, why did my blood sugar go up? I didn't eat anything, I had a protein. I had a little bit of protein, some fats.

We did a hard workout. My blood sugar went up, this makes no sense. I trained some doctors at the time, and one of them was a hormone specialist, and I asked him, and he goes, oh, he goes, well, if you train him too hard, it's a stress response, his liver is going to dump a bunch of sugar. So he didn't even eat anything to cause that spike in blood sugar. Well, the point that Justin's making is what made me really stop caring about it very

much is when that news came to light that how the body is affected so different, like based by case by case, where they had, they had showed examples of one person eating an avocado and not spiking their blood sugar. So then another person, it going through the roof. Yeah. Yeah. So because there's such an individual variance, it's really hard to use like a generic thing like this. I also think that it got a lot, a weight or got a lot of, you know, pub for a while there because if you, if you look at the foods and the way it goes is good. So that very top, we would consider a hundred on the glycemic index, the highest is alcohol and sugar alcohol and then sugar.

And then you have your fruits that are high, bananas, you bring up and then you sort of go down the list and then you see things in the lower end like your meal or even lower would be things like yams or sweet potatoes, things like that. And when you actually compare those things, a sweet potato is extremely lower on calorie than a banana. Banana that weighs the same as a sweet potato, the calorie.

So that old advice of like, oh, stick with these lower glycemic foods because of X, Y, and Z. Well, and then people would do it. And then they would see weight loss and they see results. But the key factor that was probably causing the weight loss for a majority of those people is lower calorie. You start to go towards foods that are lower in calorie and that's why you're losing weight. And that's the main reason why you're losing weight. Lane gets into this a lot like he talks about the glycemic index and, you know, the other

thing that will spike, but if your calories are high. So you could be, doesn't matter where you're on the glycemic index if you're over consuming by four five hundred calories That'll also spike blood sugar. So you know that calories are keen first You know that's the first and most part where I saw the most value in this was competing so and and what I let used to have to do is I would have so so where I could see, I could actually watch the difference, which was really wild. So when I would get down to like 3% body fat and I would be trying to figure out, okay, what foods am I going to eat?

The 24 hours leading up to when I get on stage, I was all every show, I would manipulate what that was because different foods would fill my muscle bellies up faster or slower. There's a different look. Right. So it would give me a totally different look. So I found like the perfect combination for me ended up being chicken rice and avocado

was like the best combination and about about a 600 calorie meal. And I do two of those by the second meal. It would fill all my muscle bellies but not make me feel bloated or overfill. If I did that exact same meal, except for replace the rice with sweet potato, same calories too. Even if I boosted the amount of because it takes longer for that to convert over into sugar, it wouldn't fill my muscle bellies up fast enough. So it was really wild, right?

So there, I found value there for really starting to play with the glycemic index and foods, but I still had to experiment with which ones my body responded differently to, like in a how it would fill it up. But there was definitely a major difference of those foods and the way it would make my body look. Well, I think too, this is before we really got a lot of information about leaky gut and

gut permeability and how these foods could be inflammatory towards you or you have an autoimmune response to them and how that affects you. Your blood sugar, the way that your body reacts to all these types of foods. But yeah, that was the first start to really evaluating like really evaluating like, you know, what foods are gonna provide what for you. Yeah, and the main reason why you wanna, if you're otherwise healthy, right? So if you have blood sugar issues, of course,

it's important, but if you're otherwise healthy, why is it important to pay attention to how foods may affect blood sugar? Well, if your calories are controlled and macros are good, you're still gonna burn body fat regardless. But other than that, it determines how you feel. Quick spikes and blood sugar and quick drops and blood sugar cause hunger. They can cause irritability.

They can cause you to feel drowsy, low energy. So that's when this becomes important. Now can how you feel affect how easy or hard it is for you to eat healthy or unhealthy. Of course it does. So that's when it becomes important. Not necessarily for the fat gain or fat loss because calories really make the big difference there, but it's how you feel and that's why you should pay attention.

Next question is from Nikki Cheryl, power of the girl. What is the best squat to have in your routine? Front squat, back squat, sissy squat? Should you mix them up or do them on the same days or is the back squat enough to build legs? Well, okay, so easy answer here. You should do all of them. And I think it's important to cycle through them,

get good at one, then move to the next. I wouldn't put sissy squats there because sissy squats are more of an isolation movement. So you can't really compare that to a back squat or like a leg extension. Yeah, more like a leg extension. Now if I had to pick, so let's make this interesting, right? Let's say you had to pick between a back squat

or a front squat, depends who I'm training. Yeah. If I'm training for like performance muscle mass, back squat, probably gonna be better. If I'm training a client and I'm looking for functional Ability mainly because it requires less Mobility it tends to work on postural about believe or not the front squat I think might have a little bit more value for the average person

But I would do them all. I mean ultimately that's that's what I tend to yeah I've had some strength coaches argue for the front squat for athletes too, in terms of like certain sports, where you're costly on your forefoot and to be able to strengthen that position, instead of having you in a flat position, but also you have to consider that, the posterior chain is super important for deceleration

and for keeping your body stabilized and supported. So, I've always advocated for both. And so, I can't really get pulled one to the other, but people do make that argument a lot times for the front squat for athletes. Well, the truth is, you have to, we're having fun in playing with what if you can only have one, but the truth is you can't only have,

you can have all of them if you like, and you should. I mean, they all carry their own value. Your right, Sissy doesn't even belong in that argument because it doesn't even come close to comparing to a back squat that is a high bar, low bar, or a front squat. Right, so I'm assuming that's what the high interval means, right? So, and so I love going back and forth between a high bar and low bar.

It's taking me, now, what you have to understand too, the most important is kind of what Sal was saying, it's like, it really depends on the client, right? If you, if all things are equal and you have the ability to do all these, absolutely all of them belong in there. But for a long time, I couldn't high bar squat. I had to, I had to low bar squat

because I'm so long, I already have kind of a forward lean as it is, if I wanted that good bar path to be over more of my quads than over my knees or beyond that, I couldn't do a high bar. I couldn't have the mobility to sit upright and have the thoracic and shoulder mobility. I didn't have the ankle mobility to be able to sit upright and tall and load the bar up high.

I had to load it lower. Now I've worked on my mobility so I can actually go back and forth between high and low and I do. I think it's important to do both. And then the same thing goes for front squat. If I have a client who can and has the capability of loading the bar in their front like that, then there is tons of value. Like we just talked about this on a recent podcast of why we like the front squat so much for working the butt because a lot of people stop at 90 degrees on a back squat and what the front squat does it keeps them more upright. It typically allows them to get deeper

in the squat. So if I'm training somebody who has a hard time getting really deep in their squats, absolutely I want front squat in there. So, but the truth is they all belong in your routine. They're all extremely valuable exercise. Yeah, when I was doing a lot of squats, I would have a day with back squats, I would have a day with back squats and I would have a day with front squats in the same week. And I trained like that for a long time, and I got great results from doing that. Next question is from Riley Kavanaugh, too.

Did you have a business plan when you started Mind Pump that identified how you would like to grow your revenue? For instance, did you have a plan on how much you wanted to receive an advertising, map sales, and merchandise? I love questions like this. I figured you would. Yeah, that's an ad. You know what's interesting about this is that,

and I'm gonna speak to one of the biggest, and this is all, of course, hindsight, right? Every time you have a business that succeeds, you can look back and see what worked and what didn't work. But what's interesting about this one, and I see a lot of people having problems or challenges, I should say, with this aspect, is people tend to want to plan everything out perfectly

before they take the first step. They want to have this elaborate business plan. How are we going to do this? How are we going to do that? Let's do this, let's do that. And there's a term for that, they call it paralysis by analysis. Now there's nothing wrong with planning, but we did talk and plan,

but really what we did was we stepped forward and just did it. And as the market responded, as the audience responded, as we started to see what worked and what didn't work, because those things are impossible to predict. We would mold and shift and shape the business. One thing was for sure, we started the podcast thinking to ourselves.

Initially, let's grow an audience and let's have some authority and let's provide lots of value. That was the most important thing that we put at the top when we first started. It wasn't until about a year later that we really started to talk about monetizing it, but it was only because we had already provided so much value that no joke, we would get messages and DMs and emails from people asking us, do you have a program, do you have a product, is there something I can buy or invest into support? My impum, and that was when we really made the decision to start to monetize it.

Yeah, I think to like, I would like to call ours an iterative approach. So like, it was all about action in the beginning, but we've tried really hard to refine this process and get better in terms of organization and where, you know, everything's going to be direct, and I know Adam could speak to this this a lot more here in a minute, but that was like the initial bit is to not be afraid to pull the trigger just to get things started. And then you start to understand what it really takes to get things moving in that direction and then start cutting where you need to cut, start refining, and fine-tuning things as you go.

I think that's just, you know, for people that really plan and are organized, this is like nails on a chalkboard. And I get into fights with this, with people that I've worked with in the past all the time because like in my opinion, I would actually like to put it out there. I would love to see somebody's business plan that actually like followed to the tee of like what they're trying to set forth. I don't think that's ever happened in the history of business.

So it's great to put down ideas. And I look at that as an idea. Okay, here's an idea. And here's where I'm centering my focus in terms of like, what, I'm trying to accomplish, but you got to know it right away. You're going to be throwing that right out the window. Timing in business is everything.

There is tons of brilliant ideas that are poorly timed and never get off the ground. And there's plenty of stupid ideas tied very well that explode. So when we started this, there was a huge need in the space. And the market was ripe for it. The podcasting medium was growing rapidly. It was at that time becoming one of the better places to out. It was just starting to become popular with advertising. And we looked at all the trends. We saw year over year the growth of it. We saw the direction of digital streaming media and where it was going. It was obvious that this this was going to kind of replace radio in the future. And we all knew that. Like there was we talk a lot of times about the luck of the business and that we didn't have a plan, but

you know, no one at all disagreed with that. We all looked at that and all said, absolutely, this is where this is going. And then we did our market research, which was listening to as many fitness type podcasts that were out there, and nobody was presenting the message that we believe needed to be presented. So we filled the need.

We filled the need at the perfect time and we were terrible, we were raw, but we saw the opportunity and along the way we have reiterated, like Justin is alluding to the overall business plan. Now we are way more methodical and way more strategic about how we move forward. In fact, we have, you know, the three of five and a 10 year plan from here right now, but when we first started, it really was just that. And then what we did that I thought was great and that I think that it worked

because we're all on the same page. It's like, nobody got into it with this idea, okay, we're gonna build this business and then we're gonna charge this much, we're gonna make this much. We really first just wanted to prove that we were right about the first part, which is, is it the right time

and does the market need this? So let's put it out there. Let's see if the market responds and we are right about that. And then we'll figure out how we're going to make money, how we're going to scale and how we're going to do all these other things. And so we took off and the audience growing organically was our feedback that, OK, I think we have something here.

And then to a sounds point, when we knew it was time to monetize, when people were literally trying to give us money, we were getting each of us, we're getting several DMs a day and emails of people that we had already impacted their lives so much that they felt compelled to give us money. And that's when every one of us looked at, okay, it's time we have a real business on our hands. And then it began. And then into the question about,

uh, you know, advertising, I love talking about this because you, you want to, you want to know something right now, there is great timing in that right now. It's a, it's the wild, wild west in podcast advertising. There is this bullshit CPM number that somebody posted on online somewhere or created at a thin air that all these podcasters just fall right into suit and just agree to and you have all these companies that are getting savvy to oh wow Podcasting mediums are great place to advertise and then they go and they just pluck all these micro influencers Give them some bullshit CPM that they pay them and then they make all kinds of money off of it. And they're asking for two, three X, there are a Y. And you know, because we did this and

we had the idea of, okay, we are going to provide a product ourselves. We don't need money from anybody else. It can grow slowly organically because we had other things on the side. We allowed it to do that. And it also allowed us to not have to go looking for money anywhere else and to be very Picky about who we work with and then even when we decided to start working with people we set the terms Listen, we like your product. You like what we're talking about? Let's have a talk about it It's what to say. That's right. Yeah, it's got to be authentic all these things we we negotiated early on and of course

It was a little hard at the beginning. Boy, did we probably come off really cocky and arrogant to tell these people that are trying to give us money? No, this is how we're gonna do things. And we definitely probably rub some people the wrong way. And we probably didn't get some sponsors because of things like that. But eventually, once we found companies

that we worked really well with, we proved we showed the numbers, then it was really easy. And now we're in a position where we are capable to turn away a lot of brands and really hand select the play and we court them for like six months, we talk or we meet or have lunch with the CEOs, we wanna know everything about them

and then we want them to know us and like all about what our vision is and now we are able to partner up with brands like that. And so yeah, man, there wasn't a lot of, no one sat down and drew up a formal, you know, business plan like we all learned in school and we didn't sit there and, you know, double, oh, we're gonna go this way and that way.

Yeah, I was definitely prove that there is a need in the market and prove that the timing is right in the market for what we have to offer. If that, if both those prove to be true, we have something here. And then we start formulating. You know, again, looking back, we were generally, and we still are extremely flexible with what this is going to look like. But there are a few things that were extremely

inflexible in. And that's what that was our plan. The plan. The plan was when we first started this was, and these are the things that have not changed. And they're they won't change. One of them is we want to provide tremendous positive value for fitness and health for the average person. We want to help people in real, impactful ways. We want to counter the terrible, you know, crap information, the fitness and health space as trainers. This was very frustrating for us watching clients, you know, try trend after trend after trend to try to get themselves healthier only to fail each time, only to become more disenfranchised and lose their zest for continuing to help themselves.

We saw that, we wanted to counter that. So that's really, and we also want to do this in a very real way because luckily for us, we all started this as grown men, and then of us would have traded who we were for any amount of money. I think we got to the point where we mature enough and realize, look, I don't care how much you pay me,

if I have to be fake to earn that, it's not worth it. So those things were not flexible, hard, set and stone. How we accomplish that very flexible, if it's the podcast, wonderful, if it's written content, awesome, if it's how we deliver our information and we need to deliver it one way or another, totally flexible.

I'll totally change that as long as it accomplishes those goals that are set in stone. I think that's important. If you start a business, say to yourself, what am I willing to be flexible on and what is hard for me? What is something that I won't be flexible on and then move forward with that? I want to share one more thing related to this question because I see it a lot and it's way off what people think. I was way off originally when I, the first three attempts that I had at starting in a parallel line. And, you know, people always ask that, you know, mind pump has several streams of income,

and merchandise is one of those, but it is so insignificant compared to everything else that we don't even pay attention to it. If you were to ask Justin, Sal and Doug right now, what we did in apparel sales the last three months, I guarantee they wouldn't even know what the number is. That, yeah, so, but it's the most popular thing that people in the fitness space tend to do,

is they gain a little popularity on Instagram, or YouTube, or whatever it is, and then they just want to start this clothing line. And the margins are terrible, and everybody who tells you they would wear your clothes never does. And they all want it for free or for cheaper. So there's like no money in it.

We literally look at the merchant. I don't need any more t-shirts. Yeah, we literally look at the merchandise side of the business as advertising for ourselves. So as long as we don't lose on it, and it at least pays for the people that take care of all the packaging, the shipping, the creating all the shirts, the storing it,

and all the crap, and keeping, as the storing it and all the crap and keeping, as long as it pays for itself, and covers us being able to give away our free shirts every week, that we consider it successful. But in reality, that thing makes us know, I wouldn't put gas in fucking Doug's car. It is not a profitable way to build a business.

And so if you're listening and you're an aspiring entrepreneur, and you see so much of it on social media These influencers that get popularity and then they want to start a clothing line And then they they pretend like they're making so much money showing pictures of their car and you know All the boxes they're shipping out and stuff like that We ship tons of boxes every single day and it's terrible profit. It's a terrible amount of money and it's a terrible business idea. Unless you have got some great designer fashion background. You're fashionista, right.

And you may be the next Ralph Lauren or Calvin Klein, then by all means do your box. Do your thing. That's everybody that starts it. But if you think you're going to buy T-shirts from China and logo flip and put your brand on a T-shirt and you're gonna get rich doing that, good luck. Very, very hard. Look, mind pump, your favorite fitness and health podcast also has written free guides and content.

So if you go to mindpumpfree.com, you can download lots of guides on all kinds of different things, from building muscle to burning body fat to improving your health, and even becoming a better personal trainer. Again, it's mindpumpfree.com. Also, this podcast is recorded on video, not just on audio. You can actually watch and listen to MindPump, just go to YouTube, MindPump Podcast,

make sure you check that out. We're wearing clothes. Also, if you wanna find us in person, in, you know, ask Pump Podcast, make sure you check that out. We're wearing clothes. Also, if you want to find us in person, and ask us questions or just watch what we post, check us out on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Salon, Adam, at Mind Pump Out.

Hurry before we go away. 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 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 ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam, and Justin to systematically

transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family.

We thank you for your support and until next time, this is MindPump. And until next time, this is Mindbomb.