Mind Pump: Raw Fitness Truth - 1374: How to Strengthen Your Joints, the Dangers of Chemicals in Skincare Products, the Best Exercises & Mobility Drills for Athletes & More

Episode Date: September 5, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best exercises to strengthen the joints, go-to exercises and mobility drills for athletes, the best way to avoid a hernia, and how deodorants, shampoos, etc. can adversely affect our bodies. The Schafer’s have their first scare with Maximus. (4:56) Mind Pump’s stupidest things they did as teenagers. (15:54) The Joe Rogan Experience Spotify controversy. (21:40) The scary precedent Australia is promoting. (28:17) The importance of evaluating policies. (30:42) How you can increase your iron intake by cooking with cast iron skillets. (32:50) The ChiliPad, saving marriages since 2010. (36:13) If there’s no dirt, there’s no fun. (39:50) DILF wisdom. (43:55) #Quah question #1 - What exercises would you recommend for a client who is looking to strengthen their joints due to the fact that they had previous injuries that were related to sprains, and or strains around the knee or ankle area? (45:53) #Quah question #2 – When training athletes, what are your go-to exercises and mobility drills? (53:42) #Quah question #3 – Have you had a hernia and what is the best way to avoid one? (1:00:56) #Quah question #4 – Can you guys talk about how deodorants, shampoos, etc. can adversely affect our bodies and what brands you guys recommend? (1:06:58) Related Links/Products Mentioned Joe Rogan debuts on Spotify with his most controversial episodes missing Woman charged in Australia for inciting anti-lockdown protests Governor Cuomo Announces Gyms and Fitness Centers Can Reopen Starting August 24 Visit Butcher Box for this month’s exclusive Mind Pump offer! Visit ChiliPad for an exclusive offer for Mind Pump listeners! Mind Pump #1372: How To Fix Knee Pain Prime Bundle | MAPS Fitness Products - Mind Pump Media Squat Like a Pro!- 10 Primers to Squat Form & Depth- Toe Squat With Heel Raise (Video 7 of 10) FIX YOUR SQUAT - Ankle + Foot Mobility for Squatting w/ The Muscle Doc Mind Pump TV - YouTube MAPS Fitness Performance - Mind Pump Media Visit Squatch for an exclusive offer for Mind Pump listeners! *Promo code “MINDPUMP” at checkout for 20% off sitewide* Visit Public Goods for an exclusive offer for Mind Pump listeners! **Receive $15 off your first Public Goods order with NO MINIMUM purchase** Mind Pump Podcast - YouTube Mind Pump Free Resources Mind Pump Affiliates & Partners

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Welcome to Mind Pump, the world's number one ranked fitness health and entertainment podcast. We actually got number one in a poll here that we did in our office at Mind Pump Headquarters. Yeah, you said Joker ready. We're the best one. I know, I do it again. It's okay.

All right, so in this episode, we answer fitness and health questions that are asked by listeners and viewer like you. But the way we open the episode is by talking about current events, talk about stuff that's happening in our lives. Sometimes we mention our sponsors. So what I'm gonna do is I'm gonna give you a breakdown of the entire episode.

We talk about Adam's first child scare, that's how we open the episode. Oh man. We freaked him out a little bit. Then we talk about all the stupid things we used to do as teenagers, not all of them, there's some stuff we don't wanna mention. On the podcast.

Not the real bad stuff. But still stupid stuff. Then we talk about Joe Rogan on Spotify and how some episodes are missing the conspiracy theorists are buzzing. You're buzzing right now. Yeah, why is that? on Spotify and how some episodes are missing, the conspiracy theorists are a... Oh. Buzz-in, you're a buzz-in right now. Yeah, why is that? Then we talk about the arrests in Australia.

I guess a lady did a post on Facebook that the thought police didn't like, so the arrest of her, that's crazy. Sounds, yeah, suspect. New York is opening up their gyms again. Thank God, about time. I talk about how using a cast iron skillet can actually increase your iron content.

So by cooking with it, you get iron in your diet. And during that conversation, I mentioned butcher box because they make the best grass feed, grass fed meat available. Got tongue tied there. Feed my meat. It's good meat. High quality, it's delivered to your door.

They are one of our sponsors. Oh, check this out. you're gonna like this. If you go to butcherbox.com, forward slash mine pump and use the code mine pump, you'll get ground beef for life, two pounds of it, four life, okay? That's a crazy, crazy giveaway. I love butcher box. Do it now, because it won't last.

Then we talk about saving marriages, the stuff that you need to do to save your marriage. Part of that is making peace with the fact that she probably likes the temperature in the bed in the room differently than you do. You're different people. Now, one way you can solve this is by getting a chili pad. So what a chili pad is, it's a water-cooled device.

It goes on your bed and you can cool one side of the bed, warm up the other side of the bed, essentially temperature controlled. No EMFs, it's again, it uses water and it makes this nice, very low white noise sound that helps you sleep. It's a pretty amazing product. It's saved both Adam and Justin's marriage so far. Shout out, chili bed. There you go. And because you listen to mine pump, you get a discount. Here's what you do. Go to chileatechnology.com.

That's CHILI technology.com forward slash Mind Pump. Use the code on the page and get 25% off. And then we talk about Adam's new series on Instagram called DILF Wisdom. You heard me right. I said DILF. Yeah. Then we answer some questions. All right, here's the first one.

This person wants to know what exercises we recommend for people who are looking to strengthen their joints. Due to the fact that they've had previous injuries that were related to sprains and aches and stuff are on the ankles and the knees. So like, what are good exercises to recommend? Now in that portion, we recommend our Maps Prime Bundle. These are correctional exercise and mobility programs,

and we bundle them together at discount. If you wanna take a look at them, go to mapsfitinistproducts.com. The next question, this person says, look, when you're training athletes, what do your go-to exercises and mobility drills? So we talk all about athletic training in that part of the episode.

And of course, we mentioned our athletic training program, Maps Performance. You can find that one also at mapsFitnessProducts.com. The third question, this person wants to know about hernias. Like what causes them, how to prevent them, like what's the deal. So Justin gets to tell us a great story of how he got his hernia. Apparently, I'm the only one. Yeah, it was bad pooping.

That's what caused it. So we talk about all the stuff you do to prevent a hernia. And then if you get a hernia, how to work around it. And then the final question, this person wants to know about deodorants, shampoos, lotions, like, can they adversely affect your body? A lot of people don't realize this, but the stuff you put on your skin oftentimes ends up in your body.

Your skin is the largest organ in your body. And so you probably should pay attention to some of the chemicals in those products. And we do talk about some of our favorite companies that provide natural products in those categories. By the way, if you want to check out any of our other companies that we have vouched for or we've looked into, you can go to our page, mindpumppartners.com, and you'll see all the companies that we've worked with that we think are good companies to get products from.

And because you listen to Mind Pump, of course, you get a discount. Had our first mom and dad scare yesterday. What? Why? Yeah, so check this out. So yesterday, I was here a little bit later, and Katrina calls me around four, and she's like, hey, when you come home, and I'm like, oh, I'm getting ready to leave soon. She's like, okay, well, we're over at Alamedin Lake.

I'm like, what are you doing over there? And she's like, oh, we're scouting out, because I guess they're doing that photo shoot later on today. And her and Rachel were scouting out places to go shoot for the apparel and all that. And I was like, okay. And she's like, yeah, I'm down here with Max and we're just hanging out and so that she's all, but if you're heading home, we'll head home soon.

I was like, okay, so I hang on the phone. That was like in here. And I walk outside getting the car. I'm not even a block down the road and then she calls. And I pick up the phone, I'm on speaker phone on my car and you can tell she's just sterically crying. Oh, I hate that.

And the first word that I have her mouth is, don't panic, don't freak out. But Max fell and hit his head. And there's blood everywhere. And that was what she says to me. And I'm like, Oh man. What?

Where are you at? I'm at Almondon Lake still. I'll drop you a pen. Relax. I hope he's going to be okay. I think he's going to be okay. He's fine. And I was like, don't freak out. I'm like, what do you mean don't freak out? You call me, you're crying. And you relax, it's good. I hope he's gonna be okay. I think he's gonna be okay. He's fine.

And I was like, don't freak out. I'm like, what do you mean don't freak out? You call me, you're crying. And you say his head and there's blood everywhere. Oh my god. Oh, dude. So what happened? I was doing like 120 down, you know, somewhere, I think

Almanen Lake should take like 15 minutes to get to think it was there in three. Yeah. And it transported their business. Yeah, I know what that feels like. Oh god, yeah. So what happened? Did he get stitches or something?

He didn't get stitches and what he hit his head on, he was walking around in the dirt area and stuff with his rocks and sticks. And so, you know, I hear a hit, so I'm thinking like he fell and he hit his head on a boulder or something. He hit his head on like a little rock, and the little rock like cut and punctured the top of his hairline.

And you know when you cut your hair. Super vascular. Oh yeah, I cut it, it bleeds a lot. Oh, so he did, when I got there, like, you know, there was dried blood all over his face and his shirt, I mean, it did look like a fucking scary scene. And I got there and I guess some lady had seen her kind of freaking out stuff like that. and it was really nice. She had a

Sweat band headband that she gave her and she so she took the headband to put pressure on it to keep it from But otherwise she was trying to calm him down calm herself down put stop the blood from bleeding all over the place It's getting everywhere. She had her mask and she was using her mask to do it and the mask was all soaked in blood and Yeah, I get there. And by the time I get there, I think Katrina, I had to calm down more and worry about than I did Max. Like Max was like, yeah, well,

he's already walking around. He's like, a bloody face and shit. He's got a head, he's got a bed, dad. I'll show you a picture of him. Yeah, so it wasn't a big cut then. It was just, it's a pretty deep cut. It's deep, it's not long. So it won't need stitches because of that,

that because it's not like a really long deep cut. It's like short and deep. So like the rock definitely got in there, punctured it pretty good. It's definitely his face was scratched up a little bit. Man. And Katrina was really worried, because so like one of the things that,

I don't know if I've brought this up on the show, but like one of the little battles that I'm having with like the family. And this is not just her and her family. It's my family. Everybody is like, everybody wants to put shoes on him. And I'm always like, no, no shoes. Like you can put them on for a picture, let them look cool or like that. Like I'm fine with that.

Like I'm a shoe guy. I like all that. But he's learning to walk right now. I'm like, so if we are anywhere, get those feet strong. That's right. I said, take his, I like all that, but he's learning to walk right now. I'm like, so if we are anywhere, get those feet strong. That's right. I said, take his, I don't give a shit. If there's gravel, that's, I want that.

If in fact, if it's in those situations, those are where I want him barefoot. And so you could tell that Katrina was all stressed out because she had his Nike's on him. And we never wears shoes outside. Like I'd never, like if he's... So you think he lost, he tripped? Because he was the shoe. you know, you just a lot had to have his balance. She knew it too She said it. She's like, you know, I was she's like, I'm so fucking mad

And I knew I know you're gonna be pissed and she goes I had him in his shoes and she's like he and I was trying to find out Like what exactly happened? She's like he just Tipped over, you know, you know, you you know how he kind of walked so then he sees a stick and then he squats down and then he leans over, but she goes, you know, because he had his shoes on, you could tell he didn't quite have the same balance. And he leaned over to get the shoe and just tipped forward. When forward and what face first, you know, into the, into the dirt and the rocks and sticks and then just hit a rock the right way and it opened him up. Yeah. And so tell me that's not the worst feeling you could ever feeling.

I was right into my gut. Like, blah, oh, dude, just there's stories. I mean, just thinking about that I can invoke partially the feeling and it's just, I mean, one time I kid, we were spending the night in my in-laws house because we were remodeling our home and my son went to bed. It was a hot summer night. So we had all the windows open upstairs.

And at the time, my mother-in-law goes upstairs, and then she comes down, she's like, where's your son? I'm like, what? And immediately, the feeling I got, because the windows were open. He's a little guy. He's like three years old, three and a half years old.

She's not where he was in bed. So I go upstairs, and it was maybe 15 seconds of not being able to find them. That's not long, but when you think, it's an eternity we had to. That's forever. When you think someone came into the window and took your cue.

Well, remember, I see. And he was in the claw, he ended up, I don't know what he did, he fell asleep in the closet, but it was the worst feeling ever, ever. And I remember feeling like I would be able to go through the walls if I wanted to, just to find where he was. Yeah. Well, I mean, I told you that story just the other day on the show, right?

Where I was messing with his monitor. Oh, yeah. That was even fifth. That was like three second, not even three seconds. There was enough time for my heart to sink and then shoot out of the chair. Have you had a moment? Have you had a moment yet where you hear like a suspicious noise and you're like,

you get that protective instinct kick in real hard? Is that happening? I haven't had anything like that, except for what I just shared was when the monitor went off and I mean, I did. I shot up like I was like ready to catch some, catch him somewhere. And I'm saying, like I assume when I didn't see him in the crib

that he was already like crying, climbing out of it, I'm in the dark, you know, so that I did have that initial shoot up like in this defense mode. Can I catch him if he falls, and even though I can't see shit, you know? But I haven't had anything like that and so far all the little falls and bumps

and loud noises and so like that. I typically am the one with Katrina, that kind of comps her down. Like, he's okay. Kids are resilient. Like, my sister, so my sister, Sarah, who is the oldest of the two youngest when she was a baby, before she was two years old, we had her in the ER twice for stitches. The first one, she was, when she was just like about Max's age right now learning to kind of walk around, run around, we're all sitting the kitchen table and she was running

around on the tile and just tripped and went chin first into the tile and split her chin wide open, blood gushing everywhere. And where we lived, we lived 45 minutes from the hospital. So, you know, blood gushing everywhere, rushing her to a hospital 45 minutes away. And then the scariest one that she did, which was not that much longer afterward, I think the stitches barely, barely healed like six months later. Again, we're at dinner and she's kind of walking around and my parents had like a shitty old school plastic trash can. And she was, you know, take the top of the trash can, let off just so happen to be a can of tuna. That was there and grabbed the lid and slither wrist.

Oh. Slither wrist, blood crushing everywhere. I think that was like eight stitches for that one. So like I've been around for things like that, which I feel like- Yeah, but when it's your kid. Oh yeah, no, it's totally different, right? It's, I mean, it was,

it's a different feeling than senior little sibling do it versus your son. I was like kid, yeah, I was, and now it's like full circle, right? With my youngest ever, it's been like- He's a tornado. Man, just giving us a run for money three times we've been to the ER with him. So over different things too. Like him falling, hitting his head, splitting it open, uh, marble, yeah, marble. Right there. When you tell me that, when you tell me that story, man, I was, we're, we're a moment of my life. That was one of those

that like just haunts me still to this day. But yeah, and then like, they're jumping in trampoline and Ethan accidentally jumped and landed on top of his chest and it scared him so bad that his whole like skin turned ghost white. And so we looked at him and he looked like a ghost. And it just like completely freaked us the hell out.

We're like, we got to take him somewhere because I just, I can't look at him like this. This like scares the shit out of me. So you've had three visits with Everett, but none with Ethan. None with Ethan. See, that's so crazy, right? So you want to get you super careful.

You think you get it, oh, this is not gonna be that bad. Because you have to do it. And I was like, yeah, I was like, I was like, do their thing, find. You know what I mean? But Ethan does, he presses the boundaries with climbing. He's the kid that's up in the trees way too high. And I have to check him every now and then, whoa, it just sends that scare signal to me immediately.

You guys ever watched that video? It's on YouTube where it's like dads like saving their kids from like yeah superhuman powers. They just grabbed their like they're gonna fly off the edge of the clip. Somebody I think it was a bar still was a bar stillers and they do like a little compilation of that. They're like 15 different dads like catching the kids like right. It could be like on his phone or on the computer and also the kids like five feet away and he falls and he got dad grabbing one hand. It is weird because like you you know, when my kids were really little, like certain cries and stuff,

I would sleep all the way through. But if there was a sound that my brain perceived as an intruder, I was up awake and aggressive before I even realized what was going on. I'd be up in the hallway with the bed sheets still attached to me. See, that's weird,

because I would wake up from noises that were off that were outside. Yes. But not like Courtney would be the one that would recognize the different inconsistencies and the kids, like, and you'd hear in the monitor or you'd hear, you know, just in the house, you could hear like wheezing or something,

she'd be like, jeep, like get up and just, and I wasn't as perceptive. I remember once when my son was two, he was at the top, I used to do this thing with him when he was little where he'd stand on the bottom, the last stare, and I'd't as perceptive. I remember once when my son was two, he was at the top. I used to do this thing with him when he was little where he'd stand on the bottom, the last stair. And it'd say jump and I catch him, but one time, and he was at the top of the stairs and he comes to the top, the very top of the stairs.

I'm at the very bottom and he goes to jump because he thought, you know, like I would, and I grabbed the railing and launched, I mean, instinctually launched myself up to the top to catch him, ripped the railing and launched, I mean, instinctually launched myself up to the top to catch him, ripped the railing off the wall. I tore, I mean, I sprained half my body doing it, but I caught him and there's a moment

where you're proud of yourself, like, wow, I did that and I'm like, I'll get paid to this later. Oh, that hurt, everything hurt. I know, I got everyone on this hill. He'd like lost his foot egg and then just like, started to fall and I jumped up the hill and just stopped him from falling head first down

to retaining wall. I was just like, ah! Oh man. You ever think about the stuff that you did when you were a kid and you're like, I'm kind of a lucky, I didn't die. Yeah, you know what I'm saying?

You know, a hundred percent. Yeah, there's a lot of things like that. I'm a slice, my big toe off going down a slide, like barefoot, like I broke my arm twice in the same year, same arm. Let's see what else. I stepped on a nail and got like all this, just flesh eating bacteria.

Yeah, flesh eating bacteria. And my dad's just like walking off. You know? My foot like, it's like a beach ball, dude. I'm like trying to walk back from the bus stop, you know, just hurting the entire way. That literally kills people. Now, now how are the two of you with the,

so here's something that like I find ourselves doing right now and we're Katrina and I are different, right? So he's finally starting to like walk a little bit, right? So he's definitely in that stage of looks like a drunk sailor everywhere he goes. He's not, it's not stable at all, right? They look like, they do look like drunk. Oh, it's hilarious.

My favorite right now, I don't wanna forget these memories because there's moments already that I think are probably burned in my brain that I think are hilarious where he's getting to walk. So like 15 steps in a row is like a big deal, like staying balanced. So we stand apart from each other and then get a little bit further apart. Come on, come to mommy, come to daddy.

And he's at that phase where he'll be walking, and he's all excited to come towards daddy, lose his balance and then go left, and he just stays left. And just keeps going to do his room. Yeah, yeah, yeah. Just goes the other direction, you know what I'm saying?

Because that's his balance. That's a good sign, dude. He adapts. Yeah, yeah, yeah. He adapts to it at adversity. But what I was gonna ask is, so I'm like, I like to, I allow him to do things like,

it's just like why are you teaching him to do that? That's like climb up and down the stairs or get off our bed and our beds higher and taller than he is. Like, so my theory on this is like, listen, he's already trying to adventure and do this. I'm right here with him. Like, I want to teach him how to twist his body to get down, like to get down from the bed.

That's the right attitude. First is always catching him and going, no, no, no, it's saying no. And then the one time you're not there and he gets down and he doesn't know how to get down. No, that's the right attitude. Like what you want to, if you have stairs in your house, you when it's appropriate, you want to teach them

how to do it properly, not that you're encouraging them to do it all the time, but if you're not around, it's like, okay, okay, here's a good. Here's a good. There's a good. Here's a good. I'm not looking at him and he's gonna go up and down the stairs or he's gonna get off the bed. He'll crawl out of his crib like before you know it.

Like do some like death-defying stuff. It's okay, here's a great example. It's like when you have a pool, right? So having a swimming pool can be very dangerous for children. So as soon as you possibly can, you teach them how to swim. That's the safest possible thing you can do instead of, you know, not saying that you,

it's in replace of, because I think you should do this as well, but it's not like comparing it to fencing the pool off completely and being like, okay, we're safe. Teach them how to swim, or if you have a gun in the home, that's another one. Once they get old enough, you teach them how to operate it, you teach them gun safety. Those things statistically are far better in terms of safety and risk than the other stuff.

But, you know, you're, as a kid, it's really the most dangerous time is teenage years because they have a certain level of freedom and You're not around all the time right you gotta let them go do their thing and I think when I was a kid The most stupid stuff that I did that right now makes my skin crawl was when I was a teenager and maybe early 20s It's in the frontal lobe is not fully developed you got your full of testosterone and you literally don't understand You just don't understand danger you just don't understand danger. You think you can do whatever you want. I think the way I drove,

when I first got my license, the things I did in my car. Oh my God, I can't even believe like what a needy at a while. Oh, I know, dude. I was actually thinking about that because we went up to this, like place up in Ponderosa where I live,

and there's like a couple trails that are dirt roads off, and so my kids are now, and they were in this outdoor program, which was really cool. They'd teach them all this stuff about nature and all this, but I just remember when I got my license, because it's not a well-traveled road, I would take this little Honda Civic

and just blaze through there, and do fish tails and everything, and there's hikers on these trails, dude, I was blazing, like do fish tails and everything. And like there's hikers. Like on these trails dude, I was like blazing like I was Duke's a hazard. You know what I'm saying? Like what was I doing? We used to play this and this is terrible.

I hate admitting this, but I didn't know stupid. We used to do, we play chicken in the car where you go down a dark road and you turn off the headlights. And you wait for the first guy to be like, turn the headlights on. And literally you're driving in pitch black. You can't see what's going on.

Yeah, we still race. Indeed, stupid shit. Oh my god. Well, I grew up in the valley where the fog is crazy. And it was like a thing that when that fog rolled in during that season, you race in the fog. You can't see the end of your hood. And it's like, we thought it's a great idea

to be passing each other on two lane roads. Oh my god. And when it was, thought it's a great idea to be passing each other on two lane roads. Oh my god. Oh my god. And when it was, it turned into a thing too of like who had the biggest balls, who could pass three, four, five cars without getting back over in the right lane in this fog. It did shit like that. I think back can I go like what in the hill? Bro, to stop lots of testosterone without a fully developed frontal lobe.

It's a recipe for sex. That is a bad news. That is a risky situation. It's funny how parents or dads, especially, are like, they fear, oh my god, I'm having a daughter. Oh, man, I'm really worried. And she's going to be a teenager. It's going to be so hard.

The truth is, teenage boys. Oh, yeah. You have a teenage boy. You need to be careful. Take its way to underplay. Way, way to underplay. Yeah, it's just, oh, man, so funny, just like, you know that song, Teenager's scared,

the livid shit out of me, it's so applicable. Yes, Teenager's scared, the livid shit out. They were old guys now, don't worry. Yeah, I understand it now. Damn, Teenager. I know Justin, you're the big Joe Rogan listener. Have you, are you listening to Spotify now? Cause he's now officially over there, right?

Yeah, I did. I was listening to the one with him he's now officially over there, right? Yeah, I did. I was listening to the one with him and Duncan Trussell. That's like his first one that... Did you know Miley Cyrus on? Yeah. I'm not going to listen to this. Hold on a second. Can I ask you guys a question?

Why does... Why does she have to say that's interesting? Well, listen. Why is it okay? If you listen to the plot, don't look at her. Just listen to her voice. Why does she sound like an old waitress at a diner? Like, hey, yeah. you want that lumberjack slam?

I gotta put it in the back. Her voice sounds like she's been smoking a pig cigarette a day for the last. I came in like a wreck, a ball. 15 years, you know what I'm saying? Did you wrecks havoc on your voice? Did you see the controversy around that? Is it, okay, so I know what you're gonna bring up.

Is that true? Yep, it is true. Yeah, so they basically- I thought I wasn't sure if it was like a conspiracy thing because supposedly his, some of his like really hardcore conservative guest and then like his Alps Jones kind of like people, they also, there's like, excellent episodes that disappeared.

They didn't post them. They're called- The Kayla Peterson, right? Yeah, the Kayla Peterson's episode is not, it's taken down, what's your- Yeah, I don't listen to her show. Yeah, I don't listen to her show Yeah, I don't listen to her show so I don't know why but Jordan Peterson's episodes are in right are they yeah, okay? Sure, okay. Okay. Well, that's all right. Yeah, I don't know. I think it yeah definitely Alex Jones and then what's that one other controversial guy? Oh me me no, it's an opalist. Yeah, yeah, not a listen Yeah, those two for sure cuz I yeah, and I think to like being bought. I'm sure there's conditions right so like that Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are not- Those are you as his opinion on like, are you, are you pro it, are you anti it?

Like, it's his show. Yeah, well, he obviously agreed to it. That's how I feel too. It's, and think about that. And this way I look at it. Like, what is it? I don't like to be censored. We'll give you half a billion dollars.

I mean, I mean, I mean, do you want to look at just a little bit though? Yeah. Yeah. You just take a little bit of time. Sensor lights. Okay, you know, yeah. Well, I mean, imagine, imagine that we're Spotify, right?

My input media is Spotify and we're at a place where we are acquiring talent. We look for other fitness professionals that have a show that we love 98% of everything they're doing and we want to acquire them. We're like, you know what, we're gonna pay this person, a few hundred million dollars to come over here, but let's make sure

they leave out that episode that we didn't like they did and this one they did really because it doesn't really align with the things that we talk about. I mean, I feel like you would do that. Yeah, or somewhat. You know what I'm saying? It's your channel. You pay your pay. Now, let's do this for a second. Let's play a game here. Of course, this is easy to do because it's not happening to us. So I'm sure our virtue is going to come out here. Oh, yeah. Let's just say that not happening to us. So I'm sure our virtues gonna come out here. But let's just say that happened to us in a big company, said, hey, we want to pay tons and tons of money.

We're going to bring all your episodes on. But these are the, these episodes we're not going to put on. Yeah, like not judo. So we're going to set. Yeah, we're going to. Well, that one, I really that one. Fine. They're going to, they're going to censor us to some extent.

Like part of me viscerally reacts anytime, somebody tries to censor me for anything. Yeah. So I don't know, how would you? I guess it depends for me. I guess I don't watch episodes. Yeah, yeah, cause personally, I don't know. For all the time you said group exercise must die.

Yeah. No, that gotta stay. Beachpotting is a big sponsor part. So you guys, we're gonna have to get rid of all these. What? You won't see, okay, I couldn't do that, right guys, we're gonna have to get rid of all these. What? You will see, okay, I couldn't do that, right? Because then I would feel like I'm selling my soul. But if there was certain things that we got into that,

I don't know, I don't know. It would have to be, I'd have to see which ones it was for it to really bother me. Because if you cut out some things that were like, that we were just over the top of the beginning, we were so bad, like we were so bad. And if they're like, we don't want to do anything before episode 200. Be like, okay, I'm okay with that. I'm gonna say, yeah, we weren't even there yet. You know, we're just experimenting. You can make it, you can make it like those never existed.

Yeah. How much do we need to pay you? Yeah, yeah, yeah. I'm okay with that. That's great. Yeah, I guess it would be, I guess it would be weird. Like, I think maybe where it would get to me is like, imagine this and this is probably more likely that if that were to happen, we're playing this weird game right, that doesn't exist, but okay, we get someone signs this and they go like, you know, there's 17 episodes

where you guys mentioned God or you interviewed a priest that we're gonna go ahead and just pull that off. Oh yeah, that would have problems with that. is mentioned God or you interviewed a priest that we're gonna go ahead and just pull that off. Oh yeah, that would have problems with that. Right, right, right, I would have a problem with that. It depends, you're right. Yeah, yeah, so I think it does depend. But if there was ones where they're like,

here are all the episodes where you guys talked about doing drugs in your past, we're gonna go ahead and eliminate all that. I'd be like, okay, it's probably good. There's 15 episodes left. Yeah, yeah, yeah, yeah. I'm a episodes left. Yeah. Yeah. Yeah. Yeah. And 1,000, 500.

Yeah, yeah. You don't see a person like that, I'll be like, ah, okay, that's probably a good idea actually. Yeah. So here's the unintended consequence of that. Here's the inadvertent consequences of when, you know, Cospotify is a company and all they really care about is probably, right? I'm sure all they care about is, let's get listeners, let's make money, let's be a successful company, which most companies that's your number one priority, right? Aside, and you want to do it in your whatever your

way is, but ultimately you want to succeed. But here's the unintended consequence of that. Look at the people that they cut out, cut out, right? What's his name? John Alex Jones, for example. He's like the biggest peddler of conspiracy theories that exist. His most ardent followers, the people who follow him the most, all you're doing is reinforcing their beliefs. That's all you're doing. When you censor someone like that, you just strengthen their idea that,

oh, they're blocking the truth. Yeah, the man's against him. And the government, it's exactly what happened this is why censorship you have to be very careful because once you start to censor things oftentimes you strengthen that well his ratings went through the roof because they had to move him off all these platforms into his own website so it's like his numbers started to shoot up because it's like well we really want to know what he has to say now. Yeah, yeah. No, it's hilarious to me.

If you give him so much more power and a weight behind that, when you sense them. If you, again, if you believe in a conspiracy, let's say you think, you know, vaccines are a government strategy to inject us with microchips and they're all bad or what else to say? You believe that. And then, and then when they, when they censor videos that maybe they think that the videos are giving out misleading information on vaccine or whatever reason, right? Two controversial. Yeah. But they censor those videos. You who believe that, do you think you're going to believe it less or more? Yeah, yeah. You know, I'm saying, you know, it's a game.

You got to be careful. Speaking of censorship, what happened over in Australia? And they got arrested. Yeah. This is, it's a weird, interesting. Okay, so I think I read the article, right? Right, so she, she tried to organize a protest on Facebook, basically. So in, okay, this is against the lockdowns. So in Australia, I've had people messaging me from Australia, because I don't understand. I know they're considered a free country, but they don't have in their constitution, speech is not protected like it is in America. It doesn't sound very fair.

And by the way, America is one of the, one of the few countries that has it explicitly protected that speech. Yeah. That you can't censor speech, which is a rare thing. I think it's a very good thing, along with the Second Amendment, that's a very unique, you know, protection that we have. But apparently the way Australia works is different regions can make past certain laws. This segment of Australia Victoria, they have very, very strict lockdown rules, very strict.

And what she did, this is to my understanding, she posted a, it's basically to organize a protest against the lockdown. So she said, hey, nothing like violent, nothing like that. Just basically, we're going to organize the protest, the lockdown. So she said, hey, nothing like violent, nothing like that. Just basically, we're gonna organize the protests, the lockdown, it's pregnant woman. The cops showed up at her house, and arrested her in front of her kids, an hour before she was supposed to get an ultrasound,

all caught on camera. So this has become a huge, like, big thing. Scary precedent, scary. I mean, I know that's not America, but could you imagine if someone tried to do that here, arrest you for posting something on Facebook? Yeah, it's wild. That's very invasive.

Crazy, yeah, and I don't know their politics over there, so I don't know how supportive or unsupportive people are of it. Yeah. But from someone like myself, you know, over here, and I see something like that, I couldn't imagine cops showing up, I mean, like, you did a post on Facebook, we're gonna arrest you.

But like, excuse me. This is, you said in Victoria, is that the name of the place? Yeah. So that's like, they're like the California of Australia over there. I don't know. I mean, I feel like that. Yeah, we're probably is extreme that direction. I feel like that, and then any other state in our country.

Maybe, but we were maybe New York. We'll see you think a lot of years are anyway. Yeah, for our politics, but they would, till now, I mean, I haven't seen this yet, where you get arrested for doing a post. Yeah. You know, I mean, in fact, we protect protests here. You know, we saw, we've seen protests during lockdown here in the US

and they were allowed to go on, which I think you should. You see that New York open up gyms? Did you see that's happening? Good, good, good, good. What, not us though, huh? No, man. I mean, you know that Gavin guy. He's just What are we at what are we at now? How many months are we for like gyms being closed here? I don't know. Spinoff. I think you can work out in gyms if they do it outside with certain things

I don't know. I reached out to our buddy Adam Sedleck over at UOCms to see, and I think we're gonna have him come on and talk, because I'm curious to what they're going through. I know they've been trying to do all kinds of things. I know he did a post, not that long ago, where he seemed to be. He wants to recall. He was really pissed. Yeah, I think he was really, really pissed.

And I think it's because they're trying to do all these different things, to trying to abide by the rules, and I think they're getting shut down or told no every time. What a sad precedence, because for anybody, like, okay, these different things to try to abide by the rules and I think they're getting shut down or told no, or all these things. What a sad precedence because for anybody, like, okay, I'm a huge historian when it comes to fitness and especially resistance training, right?

I love the history of it. California was the mecca. This is, I mean, we weren't the original place to have gymnasiums. I think the East Coast had the first ones. But California is what really popularized, you know, lifting weights, we popularized that beach. The health clubs, you know, like it's a part of California

culture to work out. And they're, what they're doing right now, whether you believe it's good or bad, I'm not gonna make that argument, but what they are doing is completely decimating and destroying an entire industry. Like they are, they are hammered more than any other industry I can think of. Have you guys seen videos of what LA looks like now? Oh my god, it is really bad. Before hand, we had a really big problem here in California with homeless encampments.

Before hand, we had a really big problem here in California with homeless and campments. And so with the mass exodus of businesses and people leaving, it's just turned into like a complete wasteland. Oh, man. Yeah, it's just, you got to really evaluate all these things and these policies and just look at what's happening as a result of it. I mean, as much as you want to stay safe, you got to evaluate everything. Yeah, I 100% agree. Hey, I don't know if I've said this on the podcast before,

just to make a turn here, but did you guys know that you can increase your iron intake by cooking on cast iron skillets? Yeah. You guys know that? Yeah. And that's pretty cool, right? No, that was one of the things that we did for Katrina

when she was pregnant was we cooked a good- Was she anemic at all? Or did it turn me on know that? Yeah. That's pretty cool, right? No, that was one of the things that we did for Katrina when she was pregnant. Yeah. We cooked a good part. She and Neymick had turned me under that. No, you think that at one point she tested like she was borderline. Yeah, that's common with pregnancy. It is. It is, right?

Which I thought was really weird because her diet, she eats a really high protein diet. But that was like one of the things that we started doing. Like we always already, you know, we eat meat on a very regular basis, you know. And we just said, okay, we'll just start putting it on the cast iron instead of doing it on the barbecue for her to hopefully bump some of her iron out. Yeah, because Jessica, borderline, Anemia, and you can tell she'll get like, out of breath or, you know, like, lose her energy or whatever. And so she had to supplement with some iron, but supplementing with iron can be kind of nasty

and cause like gastro issues. And so it's always better to get it from food. So the organ meets is one thing, but she's pretty adverse to organ meets. They don't taste. You know, I mean, most people don't like liver to begin with, try and give liver to a pregnant woman. And it's, it's a, I'm like sitting there trying,

I feel like those old movies, what are the tests in your sales skills? Oh, dude, I feel like those old movies where your, like mom is giving their kid like, you know, cod liver oil on the screw. Like, no, I'm like, I'm like, I'm like, making into an airplane. Yeah, exactly.

I'm like, honey, you gotta eat this liver. I'm like, making it what bacon. I'm like, imagine it's mountain playing all these tricks. She's like, are you privy to like, is the iron breakdown different in like, grass fed beef versus regular? Like, I know that the omega profile, right? Or the fatty acid profile is different.

Typically the grass fed meats are higher in certain nutrients. B vitamins may be higher in grass fed. It's not a huge difference, but if you eat meat a lot, then it does make a difference. Well, the biggest difference is the fatty acid profile. That's where you see the bigger difference, right? That's got less of the inflammatory fatty acids and more of it. It's got a, it's actually, okay. So grass fed meat has a very a fatty acid profile. That's where you see the bigger difference, right? It's got less of the inflammatory fatty acids and more of it. It's got a, it's actually, okay.

So grass-fed meat has a very nice fatty acid profile. It really does. Very balanced. If you just eat good quality meat, so what we've been doing, we got those, those fillets from butcher box, which are pretty good. Nice kick those up last night.

Yeah, so she put them in the cast iron skillet, and what she does is she sears them on both sides and then puts the whole skillet in the oven and they come out like perfect. Yeah, absolutely perfect. Dude, it's been life changing. So when I was gone on my evacuation and all that kind of stuff and coming back,

it was like, our whole plan was to just like, we're just gonna cook everything at home. We missed home cook meals. We were going out all the time because we just, I mean, we had like a little tiny, we might have a kitchen that just had like a burner or like a microwave and so it's like, we're gonna cook in this and man, you feel the difference.

You feel the difference when you can bring back quality into your diet and like, you know, just really manage that. Again, I feel so much better in my stomach. Even when you're trying to eat healthy and you eat out, it's still not the same, because you don't know what oils they use. Right. And I had Brussels sprouts the other day.

And I mean, Brussels sprouts are, you know, pretty healthy. They affect me pretty well. I felt bad after I ate them. And I'm realized, I thought, they probably used a shitty oil to cook them in. I'm sure they're not using ghee or butter. It's probably some weird vegetable oil

that's causing me to feel crappy. So, yeah. Hey, speaking of our partners, I was, so right now we are putting together and probably I don't know after this episode goes live. It won't be long after Rachel and Eli have been putting together like this little, you know, real of all the partners that we work with.

And they asked each of us to do like a little excerpt on each one of them, like someone says when they real quick, like about all the partners. And we were all in, we were all separate. So we weren't together when we did this. And I thought it was really funny when I was going over the edit that when it came to talking about chili pad that both Justin and I

defaulted to the like saving marriage thing So right away I got a chuckle on that was like that must be of like like serious contention in his house because it is in my house Like the temperature thing is like a constant. I can we can't be alone in that. I hope not I hope like an asshole. I know I was like, please tell me that the other there's other men out there that are wrestling with the same issue Yeah, my that self-absorbed about my own climate here. I don't know, but yeah, it's definitely something we always battle. I felt like bringing it up.

Well, man and women just, they just feel different, I think traditionally, unless they're pregnant, my wife, but traditionally, they like it warmer, man traditionally, like it colder in the room. So that's for sure. For me, though, it's not even like I have to. Or like, you know, how it colder in the room. So that's for sure. It's not yet for me though, it's not even like, it's like I have to or like it. I'll have these terrible sleep.

I'll have terrible sleep. I mean, I will talk. I'm looking out for myself. I'm sure your wife feels the same way. Yeah. On the cold side. Yeah. Well, that's where the contention is.

Exactly. You know what I'm saying? It's just like, and I'm like, you can wear sweats and bundle up. Like I can only take so many sheets off and close off and then I make it. I'm saying just don't. She slightly feels a breeze.

You know, like across her like hair or anything. It's like, like through the sheets. take so many sheets off and close off and then I make it. I'm saying just go. She slightly feels a breeze. Like across her hair or anything, it's like, like throws the sheets off. I can't sleep like this. Marriage is basically a series of small annoyances that over the years become big. You're gonna say,

oh yeah. Yeah, yeah. 11, 12 years in here, yeah, yeah. It gets more intense. You ever do that? You look back on a huge huge blowout fight and you're like, we fought over that like really. So funny. So funny. You say that because yesterday Katrina said she goes, she goes, I love you. And we have this thing. I think I've talked about this before. Like, you know, if one of us says that, that, you know, we ask, what are you thinking

about or what made you say that? And she goes, I was just thinking about this morning, how irritated I was with you. And it's like, that's what made you say that. She goes, I was just thinking about this morning how irritated I was with you. I was like, that's what made you say, I love you right now. She goes, yeah, because I just, I love that our relationship, like the things that, you know, irritate me, I get frustrated. They're so not a big deal. I'm a minuscule, right?

So what happened was, it was like, I don't know, 6'30 or 7 o'clock in the morning and I didn't sleep very well. That night, again, a temperature thing, actually. And Max has been getting up. He's been sleeping through the night, but we put him down at 7.30. So that now means like, he is ready to wake up at 6. And I'm not at 6 every morning.

And so right now, she'll go get him and she'll put him in the bed between us and just kind of let him play a little bit and he'll lay'll lay down sometimes and have a bottle but he's he's awake now and so I'm like laying there and I'm like still trying to get like an extra half hour sleep and he's like slapping me in the face and you know and she's like talking saying like oh get daddy the time for daddy to get up this is that like and I'm like I roll over so back is to them, like just give me 30 minutes please. You know, and so, I was like, and she made some comment. I don't know what she said.

And I'm like, yeah, no, I'm dad's tired, right? And she was like, yeah, mom's tired too, right? So I got tired. And that was it. That was all that was said. Then the day goes and then later on was when she said to me about,

I love you. And she's like, no, it's just, those are the things that like we have it about. It's like, you know, I get it. And she's like, no, those are the things that we have it about. It's like, you know, I get it. That's all marriage, dude. And those things, but those things let some people allow those things

to fester and turn into like resentment. Yeah, it could easily turn into, oh, he doesn't consider my feelings. He doesn't think about how tired I am, or you could think the same thing. Why can't she just understand that? And then it turns into a big, you know, boom. And it depends on the circumstances, the context,

and how often, you know what happens, right? You have to make peace that you're both different people. Dude, like you gotta remember that. Jessica, I'm not gonna be like you, you're not gonna be like me, let's just be cool. That's dude, I swear to God, that's the key to success. Yes. You just accept, you just gotta accept shit.

Like Jessica consistently has to tell me to put things away or in the right place. Now from my point of view, right, if I wanna be all like pissy about it, like man you're so like, who cares if it's four inches to the right? It's a terrible place. Where it's supposed to go, you know,

I put the salt shaker there, she says, move it five inches over there, like okay, what's the big deal, all right? This who cares, move it yourself. But in her, from her perspective, she's like, yeah, I do that a hundred times. Like a hundred times a day, I'm moving everything back to where it goes. I have to put the chair back in, I have to turn this. And so this becomes, this can become a thing.

But basically, with that particular thing, I think she's accepted that. She'll just have to tell me and I've accepted that. She'll just tell me. And I'm like, I'm not going to get here. I mean, maybe I'll get irritated, but I'm like, whatever. And then she'll... Well, if you've done a good job of dating or courting before you get married, then you should have,

or at least I believe, you should have, like, have learned all these things about a partner and just figured that it's a trade off and it's okay. Like, that's the way I look at it is like, okay, so Katrina is the tomboy in her. She's not the neatest person, for especially girls tend to be neater than guys, I'm definitely the neater, clean person.

And so it's like, I can get frustrated with that all the time when she leaves her brush out or her side of the sink is a mess compared to mine. And at the beginning, it would bother me and then I'm like, wait a second, she's also this bad ass chick that'll be working till midnight and then back up at five grinding and is extremely successful at anything. You're thinking of the positive stuff.

Right, and I go, would I rather have the wife who stays home and actually makes the house immaculate all the time, but then she's not doing anything supportive financially or she's not a killer herself in business and I can't have these great, deep conversations like when I'm trying to work things out with business because she has that mind, fuck no, I'd way rather have that.

And so I remind myself of like normally, there's no dirt, there's no fun. Yeah, that's my rule. Hey, dude, you hang out with old couples that have been married for a long time and you're over here and bicker and say things to each other. Nobody takes anything personal. Yeah.

They totally understand and accept each other and it's just the way it is. And you know what the irony of that is is when you accept each other, if the person is ever going to kind of change and it's usually from that perspective, it's never when they're getting hammered. You know what I mean? Oh, totally.

And to that point of talking about, I know she makes a conscious effort to do things because she knows that's something that I want. And vice versa, and things that I probably annoy her in, I know that those are things that she, you know, okay, and it makes me want to help out more or do more to be better because of that. And that's the way you handle that. Yeah.

I mean, you can look at it again. It's about looking at more of the positives as consistently way you handle that. Yeah, I mean, you can look at it again. Like it's about looking at more of the positives as consistently as you possibly can. Because like there's always gonna be those things. And I remember somebody telling me like it's usually, it's like, it's only like three things that cause like a divorce a lot of times for people. And that's the only things they focus on.

Meanwhile, okay, well, tell me what was going good and what were all the positives. Oh, there's too many of those. You know, it's all, it's these things though. And that's it, we're done. You know good and what were all the positives. Oh, there's too many of those. It's all these things though, and that's it. We're done. That's what you focus on. You're trying to be with someone for the rest of your life.

That's the goal, and you're trying to do it while raising kids, paying bills, all extremely stressful. And you're both fundamentally different. You're one's a male, one's a female, different experiences. I couldn't do that with you guys, you know, let alone another, you know, it's a difficult thing. You got a, the acceptance part is so important. Otherwise, you're screwed. Speaking of that, I got yesterday I did my first Dill F wisdom, right?

So we're launching this little, yeah, we're kicking off this little series that we're going to do. And we'll see if it gets legs and people enjoy it. It seemed like when we posted on Facebook, like, I don't know a month or two ago, and we got a ton of response about this. And so, you know, I thought it'd be kind of cool to put this series together. We've, you know, the three of us have over the last, you know, six years developed a lot of relationships with other dads in the space or even outside of our space that are very successful entrepreneurs, they're great dads.

And all this will be kind of cool. Let's put together this little short series where I have a series of questions that I'll ask all of them and then we'll, you know, we'll drip them out. I don't know, once a month, we'll do these, we'll put them on IG and so people can watch. And yesterday I had Brendan for the first one. So it's, and I'm already, I was already excited about it, but then after doing the first one, I'm like, oh, you know what, this is gonna be interesting.

Because I'm gonna try and stick to the same series of questions and ask all of them that. So hearing how they respond, I don't wanna spoil it, we'll make, leave it till people can listen to it. But, you know, there's questions that I asked that, you know, oh, I would have thought he would have answered totally different or I wasn't ready for that or you start to see how people parent

because I get into some things like that. Everything from nutrition to your partnership and how you navigate to that. Bad habits that you might have had from your parents. Did they bleed into you being a dad? So there's a lot of really cool questions that we nail down and it's gonna be a cool little series. That's awesome.

Nice. This quad 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 added edge. Try Organify totally risk-free for 60 days by going to organify.com. That's O-R-G-A-N-I-F-I.com. And use a coupon code minepump for 20% off at checkout. The first question is from the Francesca Marie. What exercises would you recommend for a client

who is looking to strengthen their joints due to the fact that they had previous injuries that were related to sprains and or strains around the ankle and knee area. Yeah, okay, so it's hard to give specific recommendations because we don't know why or how your knee is getting hurt and your ankle is getting hurt. But generally, you can do, I mean, honestly, general strengthening exercises are number one.

So squats and lunges and your traditional strength training exercises done properly. We'll do a lot to strengthen the muscles around the knee. And then as far as the ankle is concerned, I would work on both ankle mobility but also calf exercises and exercises that strengthen the tibialis and balance exercises to work on the muscles that stabilize the ankle.

But I'm glad this person is asking this question because that is the right question to ask. Oftentimes when people have a sprain or repeated sprains or injuries, they think do less rather than do more. Let it show. Yeah, like, okay, my ankle always gets sprained. I'm not going to run anymore. I'm not going to do that activity anymore rather than looking at the root cause, which typically has to do with weakness, has to do with... Well, this is really close to the episode, the single topic, so we just did recently where

we talked about knee issues, right? Normally, if you're getting sprains and things going on the knee, that's normally a sign of instability in the ankle and hip. So right away I would look into like, you know, like Prime Pro, I would be doing movements for my ankle from Prime Pro, I'd be doing movements for my hip, those in themselves will already start to create some strength and stability, right?

If you're doing those, all those movements properly, that'll help you. I also would recommend this person, train barefoot. Like, you know, if you, a lot of times, weak ankles also are weak feet, you know, you don't have a great connection to the ground and your feet don't grip the ground. You're good chances you could be over pronating and issues there. So barefoot training will be great and like stability stuff. So I love to take the situation like this, take somebody and the way we start our workout after we've done our hip mobility, ankle mobility,

the first exercise might be something like a walking lunge so you dress like what's sourcing, traditional strength training, and then I'll do it like stability and barefoot. So I'll have them barefoot, not super heavy or anything like that because we're more about mechanics and they'll be walking across the grass and as they're walking they do a nice big lunge

and then they stabilize and they're barefoot, and they're barefoot, remember, and then they stabilize and lunge again, then stabilize and lunge again. Yeah, but they gotta do it right though because if they're feet or weak and they go barefoot, they'll just pronate. Oh yeah, you gotta really start slow

and consider that triangle base of support. So you have that pressure that's evenly distributed. So from your big toe to your pinky toe to the tongue of your shoe, basically, you want to be able to be able to apply pressure equally and distribute that throughout your feet and have strength in that. So you're not tilting one, you know, side to too much versus the other, but also like strengthening the forefoot. So being able to elevate your heel, you know, as you lunge and then have stability in that and also doing toe squats and things like that as well. So

just that way, you know, you're a little bit more comfortable with your with your anything you're doing as far as your lower extremities and you have stability and support with that. There's a great exercise to both your points right there, right? So you're right, Sal, if you be careful, if you go barefoot that you can overpronate. That's also why I throw the stability in there, right? So it's not about weight, it's about form. If you're barefoot and you balance and you stabilize between each lunge, it's about form, if you're barefoot and you balance and you stabilize between each

lunge, it's hard to stabilize if you overprone and you're off. So that's the reason for that. And then there's a specific exercise I like to do for this. And I think I showed this on my Instagram a long time ago. If you're curious about it, maybe I'll do it again. I'll try and describe it on the podcast as best I can. So Justin was talking about the triangle, right? So you have the two points on your foot.

So if you're like the ball of the foot and the other side of the forefoot and then the heel, right, the triangle. Yeah, so there's the triangle. So you're trying to think of that. So one of the things you can do, so you take a quarter and you put it underneath the fat pad, so the top of the triangle, right?

And on the forefoot. And when you rise up to do calf raises, the thing you want to watch for, and the quarter is really just to give you feedback. You're trying to think I want to push through that part of my foot, that's the whole point of the quarter being there, it's just giving you feedback. So you drive up through the quarter, and when you do that, people that overproneate

or have issues, weak ankles, they'll typically break out. So when they go do a calf raise, they stand up on their tippy toes, and then their ankles break out to the side, and you wanna try and fight that and keep them neutral. So, and Justin alluded to doing like tippy toe squats. This is the regression before I take someone on tippy toe squats, because if you go right up

on your tippy toes and you overproneate, you have a kick. You're compensating, that's not a good one. Right, you'll break out. So what you do is you teach somebody to rise up on the heels, keep their heels in a neutral position, don't allow it to break out. Once they understand what they're trying to do there,

then the progression to that is the tippy toe squats that doesn't, okay, now I know how to raise up on my tippy toes, I can keep my ankles neutral, not allowing them to break out. They're staying neutral and stable. Okay, now to progress that, I can drop down into a squat while I stay on my tibia. Yes, strength and stability, which is controlled by muscle, is what keeps your joints safe and healthy. When I was a personal story, when I was 14, I dislocated my kneecap on my left leg and

part of the rehab was I went to a physical therapist and she had me do some very basic strengthening exercises. It was like a hip bridge and a couple of other movements. And it helped, but it didn't fully help. And I remember I used to have to wear this brace with two hinges on the sides of the knee. When I didn't wear it, my knee just felt very unstable. Well, finally one day I got fed up. I mean, I did this for months. And finally, I'm like, I don't

care. I'm going to go to the gym and work out. Whatever happens happens. And I started squatting. I started doing squats. And within weeks, my knee was back to normal because I got it stronger. Now, if you want more specific instruction, because again, it depends on who we're talking to. These are general answers. We have something called the Maps Prime Bundle. What you do is you go in there, it's got two programs, and there's assessments. You take the assessments, and then you can determine for yourself what specific movements are going to help you best, because here's the thing with strengthening and stability

and mobility. One big piece of that is it needs to be individualized. If you do the wrong mobility movement, not only can it largely be a waste of time sometimes, you might actually be making things worse depending on what your problem is. So it's really important that you do a self-assessment, which again, that prime bundles got two programs and both of them have self-assessments. Look at your ankles, look at your hips, those are the things that tend to cause issues with the knee. Of course, you already said the ankle,

so look at the ankle, look at the feet, do those self-assessment protocols in there, and then apply the right exercises for your body. You'll be blown away at how fast your joints start to feel stable and how quickly you start to eliminate the risk of injury or at least the one that you used to have. The more specific, you can be the better. And to be able to prioritize that now and not just kind of mask over it by getting back into your normal routine and

work out and addressing it now while you have the opportunity, you're going to benefit from that, you know, long term. Next question is from Abby Perler, when training athletes, what are your go to exercises and mobility drills? Oh boy, it's complex. I depends on the sport, right? You're definitely going to do mobility for the whole body because you want to maintain strength and in, you know, far ranges of motion sports challenges your body in ways that are often unpredictable, right? So in the gym, everything's very controlled. You know, what a squat looks like, you know, what an overhead press looks like, and you can get strong in that range of motion. But when you're

playing a sport, oftentimes you have to reach outside of those ranges of motion and twist and do things explosively. And this is where injury tends to occur. So mobility work, whole body mobility work is a must for almost every single athlete. I mentioned earlier in the first question, the prime bundle, that would be appropriate for athletes. Yeah, that's the first place to start, and you're right. There's so many more variables with the athletes that if you're just training somebody

in the gym to get results and get muscular and it's pretty controlled, that's one thing. But in terms of any athlete, you really have to assist their overall movement in their ability to move properly and stabilize properly and to be able to have strength and control. And so really that's the prerequisite to any pursuit, athletic-wise,

you have to be able to have like ultimate control of your body because you are gonna be doing things that are gonna ramp up more explosively. And you have to be able to stabilize just as intensely as you are able to then explosively produce that kind of force. Well, it's hard to answer something like this because every athlete is gonna be different. Training a swimmer versus a wrestler versus a basketball player versus a football player, the type of drills that you're doing with them are going to be

unique to each of them. It's even different from one football player than that. Exactly. Right. So it's really hard to give it. But I will give you some somewhat of a specific answer that I think is common that I would focus on with almost all athletes. And that's hip stuff. Both good hip mobility and control and then power and strength in your hips. Just because almost all sports require a lot of power to come from there.

I don't care what you're doing. Having powerful hips is gonna transfer over to almost any sport that you play. Yeah, and I would throw core in there because when we're talking about hips from athletic standpoint, we're talking about the lumbar pelvic hip area, which includes the muscles that stabilize the hips, which is the muscles of the core. And if you don't have good, stable, strong core muscles, but you have very powerful hip muscles, you're asking, yeah, you're gonna,

you're gonna definitely hurt yourself. So those are the, some of the things you might wanna focus on, I agree, 100% with Adam. Does depend on the person, and you also depends on where they are at their, in terms of how long they've been playing sports in their age. I mean, you know, early on, it's very appropriate to just build general strength, right?

If you have a younger athlete and they just got started in sports, you wanna build general strength, squats and deadlifts and overhead presses and rows and stuff that we recommend to most people, as they become more advanced, as the sports become more specific, then the exercises start to become more specific. Whereas a full squat might have been

perfectly appropriate for general strength, a half or quarter squat might be better with an athlete who's, let's say, college age who now is looking for a particular type of explosive power out of, you know, to jump or whatever. Well, I think of the world class coaches that have been on our show and have talked about like how, you know, they would build the ultimate athlete and how, you know, general GPP, I forget the acronym for that, but as general play and progression, I don't know what the last one is,

but basically it's overall understanding of the body. We talk about proprioception a bit about understanding where you are in terms of space and being able to react appropriately, but really having that ultimate understanding of what the movement, how to navigate in every aspect of that movement, is the first thing to really build off of.

And then after that, we start to then build up the base, the base strength. And so this is where we get into more of the by-loaded type of exercises. Well, the general answer would be mass performance. I mean, we address that in that. So because we don't know who this exact athlete is, what we're training for and all the specifics about them,

it's hard to answer like a really good detail question for this person, but the generic answer is, a mass performance would be the foundation, the all the movements and the things in there, we hit all the points of everybody's making an addressing. And then beyond that is when it gets really specific, right? So that any person, any athlete would definitely get benefit by going through performance. And then when they get the next level of benefit would be more specific to that person and their

sport. But generally speaking, the things that were all everything from core to unilateral work, to hip stuff, everything we're talking about, all of that is incorporated, you know, proprioception, all that's incorporated in plyometrics, all that's incorporated. We took all that into account, and we're building and drafting that,

because you wanna like take those fundamental elements of what produces an awesome athlete, and that's, you know, to be able to have that foundational strength and explosive strength, and be able to have that foundational strength and explosive strength and be able to have strength in multiple directions, a movement, and then have, you know, power and power and explosivity, but under control. And then also have that endurance and that gas tank

that's gonna carry you through, you know, any of those endeavors. So, yeah, if you were to follow, like mass performances, I would say the best program general out, you're gonna find. And if you were to follow it alongside specific drills that your coach is having you do, now you've got yourself a great program. It also has mobility in it, but like, just to give you a breakdown, right? And this is kind of how we put, we wrote, masterformance. If you're training yourself and you're an athlete, or if you're a trainer training athletes, you wanna work on maximal strength,

that's probably where you wanna start, then you start to move through multi-plane your strength, right? Getting the person to not just be strong, but to be strong in different directions, you wanna work on explosive power, that's extremely important in almost every sport I can think of, being able to control your strength explosively will just make you a better athlete. And then ultimately, of course, you want to have some stamina.

There's always a stamina element with most sports I can think of, even an explosive sport like football, that where they stop consistently and they do plays, you need to be able to repeat that over and over and over again. So there's definitely a stamina component. consistently and they do plays, you need to be able to repeat that over and over and over again. So there's definitely a stamina component. And to add to that just a bit, because I've gotten a lot of questions from athletes about their specific sport, how they would use maps performance. So on the mobility days is really where you want to be able to upkeep your skills training.

So every sport has specificivity to it in terms of like movements that, you know, are really specific to that sport and to be able to keep and sharpen those skills is very important. So to add those within those mobility days, I would highly suggest while you're also doing the weight training. Next question is from Nathaniel L. Watson. Have you had a hernia and what is the best way to avoid them? Justin, you have haven't you? I've never had one. Yeah, if I.

Yeah, I did, and I don't, I mean, for me, it was just excessively, I was picking, I wasn't deadlifting, like I wasn't even introduced to deadlifting until later on in terms of the usual way. I thought you just sexually transmitted, no? That's what I was the other thing you had. Oh, yeah, that was the problem. You got a grouse, the lump. Oh, I don't mind. know, weight training. I thought you just sexually transmitted, no? That's what I was the other thing you had. Oh, that was the thing. You got a crown for that.

That was the lump. I don't mind. But sorry, go ahead. Yeah, but I didn't have it. It wasn't like an extreme one. So sometimes you need surgery for this. And like, so basically, like you're in test and almost pushing its way out, right?

And so it's not something to mess with. Obviously, you need to, you know, rest and recover and allow your body to fully heal. But for me, it was just more of a pressing thing where I knew that it was very painful. It was a very painful experience for me. And it was like, I'm pretty sure it was due to improper technique lifting something super heavy

and awkward. Yeah, so, okay. So, Herne is essentially when an organ or sometimes deep muscles poke through your usually the core muscles of your body. So, intestines can come through that. Your stomach can come through that. And so, if you think of your core,

there's layers of core muscles and they surround your internal organs and they act like a shield and they stabilize the body. Well, sometimes there's a tear that can happen and the organs can poke through that. And if it's not treated, sometimes it can continue to get worse. And like Justin said, oftentimes, it requires surgery. Believe it or not, some of the more common reasons why people get hernias. Of course, we all know about lifting improperly, straining constipation.

Constipation causes hernias for a lot of people that constant pushing and straining. Pushing that big ol' log out. Weakness, weak core muscles. Of course, it's usually in combination with weak core muscles. Another way people get hernias, coughing or sneezing. So you got weak core muscles. You might be overweight on top of it,

and then you cough or sneeze, and then you get a tear and stuff pokes out. Overweight, being overweight, it can do this as well, especially in men because we carry more visceral body fat than women do. So visceral body fat is the body fat that is deep. It surrounds the organs and it tends to be under muscle. So it's like, you know, do you guys ever have a man

in your family, uncle or whatever, they get this big belly, but then you touch the belly and it's hard. Like, what the hell? I had an uncle like that. I get it. You had a big old belly. Rock saw the boot of belly.

Yeah, he'd eat all these like bowls of pasta and he'd be like, but it's not fat. Come here and you hit it and you'd be like, why is it all like hard? It's because the fat was underneath the muscle and it was pushing everything out. And what happens when that happens is, think of your hamstrings, for example.

Imagine putting your hamstrings in an extreme stretch. How strong are your hamstrings in that extreme stretch? They're very weak. When your core muscles are pushed out and stretched, they lose strength. Look, right now my wife's going through this. She's pregnant third trimester. Her baby is growing. This has to happen through in pregnancy. It's a normal process. But because her core muscles are so stretched out, she has very little core stability compared to how she had before. So this happens when people are overweight, and then you throw on top of that,

you go lift something or you cough your sneeze or you're constipated, now you have a problem. So best ways to avoid a hernia, have good digestion, regular bowel movements that you don't struggle or strain to pass. Here you laugh and just... I'm laughing because I'm sure that was a factor. Yeah.

I'm taking it back, yeah. Yeah. I'm thinking back. Yeah. So they have the best diet. There's that. Make sure your body weight is appropriate, allowing yourself to get really overweight. People are really overweight. Have a much, much higher rate of hernias than people who aren't, so maintain healthy body weight.

And then when you work out and lift, make sure you have good core stability. But if you, here's a deal, okay, because I've had people tell me that they were afraid to lift heavy because they don't want to get a hernia. Yeah, if you lift heavy like an idiot, if you, if it's like saying, I'm scared to hurt my back if I lift weights, yeah, if you have bad form, if you're not worried about mobility and stability

and you just go lift half, half hazardly, the risk is high, same thing with a hernia. If you lift weights properly, controlled, stable, good course stability, the risk of hernia is very low, and not only that, but because you're lifting weights properly, your risk of hernia long-term is lower. So because you're fit, your risk of hernia is a lot lower. Now, you do see this sometimes in advanced lifters,

but you're talking about extreme examples. It's like, you know, it'd be like a car, you know, twisting its axle in half. Like, when does that happen? Oh yeah, you have to put 600 horsepower. Yeah, as far as I was just talking about this with like those nitro drag racers, right? Like, they can't, they can't even maintain the engine.

It's just so much explosive pressure internally there that it's like it's hard to manage it. So yeah, you don't wanna look at the extremes and then be afraid of what might happen at the extremes. I mean, if you really wanna get scared, you know, something that can happen to a lip pick lifters. Oh my God, I don't know how it's gonna work. This legit, like they generate so much force and power

that they've actually, some of them have actually blown. Tube sock. Yeah, they're, yeah, they're insides out of their, their butt. I mean, this has actually happened. It's happened. Yeah, and so, so those are extremes. Don't YouTube that.

But if, yeah, please don't look that up. I did that once, it was terrible. But, you know, if you work out properly, good stability, good form, the way that we promote all the time on the podcast, if you, you have a healthy diet, you're not super constipated, good form, the way that we promote all the time on the podcast. If you have a healthy diet, you're not super constipated, your risk of hernia is lower than somebody who just doesn't do anything at all and just lives the standard American life. Next question is from Tileesh. Can you guys talk about how deodorants, shampoos, etc. can

adversely affect our bodies and what brands you guys recommend. Dude, I just read an article. We've been thinking about this. This is cool, this question just came out right. I just read an article about this, it was an article, she was a case study of this boy who went to the doctor

because he had really bad gynecumastia. So gynecumastia is the development of breast tissue in men or boys. Now it's not super uncommon for a teenage boy to develop some gynecumastia. This happens because they get this, yeah, their testosterone level spike up and some of that testosterone gets converted to estrogen.

So having a little bit of that, super normal, actually most teenage boys will have a little bit of it. But this kid apparently had a lot of it and they couldn't figure out what was going on. And the doctor was actually wise enough to look at the products that the kid was using to wash his hair with, his soaps, and his acne washes and stuff.

Really? And they took them all out and the gynecumastia went down. And that's because a lot of these chemicals that are in cleaning product, because we don't think of our skin as an organ. It's actually the largest organ in the body. And we also don't think that stuff we put on our skin will actually get absorbed and affect,

you know, affect the insides of our body. But it does, cosmetics, shampoos, soaps, lotions, things you put on your body, things you put in your body, feminine hygiene products, like tampons and maxi pads. Those things can sometimes have chemicals in them, and over time they do get you absorbed by the body sunscreens as another one.

And a lot of these chemicals act like weak hormones in the body, they're called Xenoestrogens. And that means that they, the way that they're shaped, that they can actually affect hormone receptors in the body as if they were almost like a hormone. Maybe not quite nearly as powerful, but over time you keep rubbing this stuff

all over your skin or your makeup every day or whatever. Slowly you start to see these hormonal effects. Really it's the volume, right? It's that long-term exposure to these chemicals. It's not like, you know, the one-offs are going to do that much damage. But if you start to think about all these different products and like how they all have different chemicals and they all interact with your body. It's just a matter of time to where like all this volume is going to add up to something problematic.

Well, here's another one. This is one of those things that's there's there's division in our space, right? You're either on you're like the woo woo side where you're like so anti all, you know, deodorant has aluminum shampoo, makeup, all the stuff is so toxic, so poison is so bad and so extreme and Then you have the other side that it's like oh my god, you're splitting hairs that bullshit's not gonna change the difference and and really It's there the way I look at it because I had a friend of mine. They were asking me this right there talking about like Adam Do you think it's really that important that we change our shampoo our deodorant or soap or and if it's the way I look at it Is it how hard is it for me to switch over to something like Dr. Squatch, right?

Which is a brand that we have been looking for for over a year, we've been chasing these guys down, and it's a all natural soap. And the smells are phenomenal, like I love the soap. It's a great soap. It's not a hard leap for me to go from Irish spring to going over to that that because it smells great. It still works as just as well.

And the fact that I'm doing some that's all natural that's not loaded full of these chemicals, why the fuck not? And the same thing goes for these other things, like shampoo, laundry detergent, like, you know, our other partner, this is another reason why we were hunting down public goods for as long as we were hunting

public goods down, is they have that for all your house supplies. If you're spraying it on your countertops, if you're putting it, washing your hands, washing your hands, your laundry detergent, your shampoo. Like if it's not a hard leap for you to go from using a shampoo or a laundry detergent that is full of chemicals versus one that is not, why wouldn't you?

It's not changing, it's not interrupting my life that bad, that it's that big of a deal. And now we have companies where those products aren't even way more expensive. It used to be way more expensive. Right, they used to be the big barrier. Yeah, well, okay, so I'll make a, I think a controversial statement, okay.

Now this is considering that you're eating the right amount of calories, macros, and your active. Those are the most important things, by the way, okay. That you do, you know, get good sleep, those kind of things. The chemicals that you need to pay attention to, it's actually more important, believe it or not, that you pay attention to the chemicals in your skin products

and your makeup, then it is your food products, okay? And I know that sounds controversial, but here's why. The regulations that go into the chemicals in your food are way more stringent than the regulations that go into the chemicals in your food are way more stringent than the regulations that go into the products that you rub onto your skin or put on your face or use it for feminine hygiene is a big one. Do you know that tampons, they're regulated like a textile?

You know that they're not even regulated like a food because it's not a food, but you're putting it inside your body and those membranes absorb they're very, very porous and they're like their and those membranes absorb, they're very, very porous and they're like their mucus membranes, right? They absorb quite a bit, but they're not regulated the same way. I'll give you another great example. I talked about the Sun Show recently.

Sunscreens. Sunscreens, the chemical sunscreens, with the FDA says that there's a certain level of these chemicals that can go up to you that you can have in your body and above that is considered not safe, okay? They recently, that's after these sunscreens have been on the market forever. Recently did studies and found that people that use these sunscreens, they had amounts

of these chemicals stored in their body that were something like hundreds or thousands of times higher than the upper limit that the FDA gave them. So these things are just not regulated nearly astringently. And so you combine all these things. Yeah, you probably, you're gonna have some effects

in your body and some of these are hormonal. And look, I'm not gonna make this as a direct connection, but here's what we're seeing, okay. Testosterone levels now for a few decades have been dropping in men. Everybody's like blown up, they don't understand what's going on But it's true a man a 30-year-old man today's testosterone levels are as lower high or whatever as like something So a man in his mid fifties, you know in the 1970s like that's that's a big. It's a consistent drop

You know estrogen progesterone levels. It's very common now for women to have those out of balance, fertility issues or common in both men and women. And a lot of people think that some of it or a big part of it has to do with all these chemicals that were exposed to all the time, just over the, it's not gonna hurt you if it happens once or twice, maybe not even for a year,

but think about your favorite brands of shampoos and skin lotions and makeup. Well, I just thought you've used for decades, right? Yeah, you mentioned makeup. I mean, I just recently even found out. I'm sure you guys already know this, but like some of the makeup that was actually had radioactive materials in it, where it was like eating away at people's flesh and they finally were like, oh, let's take this off the market.

It's probably bad. Wow. How did that copy stare? I don't know. It was like, this is absurd. I can leave it. This is why comic books lie to you, don't they? Anytime you have radiation on you in comic books, you just get superpowers. Yeah, yeah. Yeah, why did that work? I really think it's the onslaught of all of it, right? Totally. If you were to study one, and that's why they can get away with, being on the market, is that if you studied one of these things for a three or six month period of time,

said, oh, this person used these tampons every single day for six months, we don't see enough of this. So, oh, they're fine. It passes. But when you start looking at all the things you use, and you're in the... Yes, shampoo, toothpaste, water, and water. And the assault of all of them. You've got to think that there's got to be a compounding effect. and you're in the shampoo toothpaste. Yeah, and the assault of all of them. Penetrating yourself. You've got to think that there's got to be a compounding effect. And again, if it's not costing me a fortune,

it's not changing my lifestyle that much that it's that drassy of deal. Why the fuck not? That's the way I look at it. And you're right, like when this first came out and all the people that were making products like this were private, they were small, mom, pa, and so they had a charge in arm and a leg.

It also felt like patchouli oil. Yeah, it was exactly, no, so it was like, God, this smells gross, and it's expensive as shit. Like, I'll take the aluminum in my deodorant, I'll take the fucking net, whatever the Irish spring soap, if it's got some chemicals. But now where we're at, the market demands push this, where you have big companies like public goods

and Dr. Squarge that are able to deliver a product like this that's all natural and it's healthy and it's not assaulting your body weight and it's not super expensive. So that's my opinion on somebody who's considering that. It's like, if it's not that big of a leap, why wouldn't you do that? Absolutely.

Look, my pump is recorded on video as well as audio. Come check us out on YouTube if you wanna see our faces which are made for radio. You know you do that. Absolutely. Look, my pump is recorded on video as well as audio. Come check us out on YouTube if you want to see our faces which are made for radio. You know you did. I warned you. You can also find all of us on Instagram. You can even find Doug the producer. By the way, Doug does a lot of behind-the-scenes stuff on Instagram. So you can see what we wear on our bottoms while we're recording because you don't see what's happening with our pants. Yeah, I'll trip you out. You can find Doug at Mind Pump Doug on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam.

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