Mind Pump: Raw Fitness Truth - 1403: The Impact Sleep Has on Muscle Gain, the Importance of Arching the Back When Benching, How to Remedy Muscle Knots & More

Episode Date: October 16, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the impact insufficient sleep has on making muscle gains, the benefit, if any, that arching the back has during the bench press, using fasting to increase appetite for a bulk, and how to alleviate and prevent muscle knots. Pre-birth preparations for baby Di Stefano. (5:16) Mind Pump Recommends, The Haunting of Bly Manor on Netflix, and The Right Stuff on Disney+. (10:57) Weird News with Sal. (15:29) The future of retail and the entrepreneurial opportunities that lie ahead. (17:58) Adam’s first COVID eating out experience and baby Maximus updates. (22:35) The benefits of red-light therapy to relieve pain. (29:12) Prayers to Dak Prescott. (30:38) Studies with Sal. (32:25) The World Health Organization (WHO) and lockdowns. (37:47) Organifi’s Gold Juice + Paleo Pumpkin Spice Cupcakes. (40:24) Why are the NBA Finals ratings so down? (41:15) More Studies with Sal. (44:03) #Quah question #1 – If your training, diet, and programming are pretty close to being 100%, how negative of an impact does only sleeping 6 hours, 5 days a week have on making muscle gains? (48:28) #Quah question #2 – What's the deal with arching the back during the bench press? I personally can’t arch my back that much, but I see some people with some serious arches when benching. Is it a big benefit? (54:29) #Quah question #3 – Adam has said that he had success with fasting to increase appetite for a bulk. Can you provide some details on this? (59:59) #Quah question #4 - How can I alleviate or prevent muscle knots? I get persistent knots on my legs, psoas, and the back of my knees which are very painful to work out. The knots seem to get worse after exercise and better after a hot bath. (1:05:09) Related Links/Products Mentioned October Special: MAPS Anabolic and No BS 6-Pack Formula Get your Mind Pump MERCH! **Promo Code “PODCAST15” at checkout** The Haunting of Bly Manor | Netflix Official Site The Right Stuff | Disney+ Originals Endangered baby sea turtles may have a new savior: GPS eggs Big-box retailers like Walmart, Target try to beat Amazon on speed by focusing on curbside pickup Visit Joovv for an exclusive offer for Mind Pump listeners! Inflammation with Red and Near Infrared Light Therapy Cowboys' Dak Prescott Has Surgery for Ankle Fracture and Dislocation Cerebral Fructose Metabolism as a Potential Mechanism Driving Alzheimer’s Disease WHO OFFICIAL URGES HALT TO LOCKDOWNS AS PRIMARY CCP VIRUS CONTROL METHOD Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Paleo Pumpkin Spice Cupcakes Recipe There’s no salvaging these awful NBA Finals ratings What if a Pill Can Change Your Politics or Religious Beliefs? - Scientific American Joe Rogan Experience #1543 - Brian Muraresku & Graham Hancock Mind Pump #1345: 6 Ways To Optimize Sleep For Faster Muscle Gain And Fat Loss The ONLY Way You Should Be Doing Flat Dumbbell Bench Press! The BEST Bench Press Set Up & Routine | The Muscle Doc Mind Pump TV - YouTube MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, the world's top ranked fitness health and entertainment podcast. We answer fitness and health questions that are asked by listeners and viewers just like you. Before I get into what happened in this episode, stop over to mindpumpstore.com. It's a brand new apparel website that we have.

So if you wanna get MindPump Gear shirts, get some fresh gear. If you wanna get workout stuff we got on there as well. It's mindpumpstore.com. Also, if you go to mindpumpstore.com and use the code podcast15. That's the word podcast and the number 15 without a space. You get 15% off the entire store,

everything on there today only. Okay, so let me tell you what happened in this episode. By the way, you can go to minepumppodcast.com if you want to fast forward to your favorite part. We open up with the intro portion, so we talk about our lives and current events, and we start out by talking about my pre-birth preparation, not me personally, but my wife.

Or almost there. So they're weird in here. Babies coming. Then we talk about a show on Netflix, the scary show I'm trying to convince Adam the scaredy cat to watch it. It's called The Hunting of Blind Manor on Netflix. It's really fun.

Then we talk about a show on Disney Plus called The Right Stuff. I talk about sea turtle eggs and how people are catching poachers. I talk about how entrepreneurship is exploding in today's COVID world, which is good news. Adam told us the story about eating out. I talked about using red light therapy to help with my elbow pain. By the way, if you want to use red light therapy to help with pain or improve the appearance of your skin or even help you regrow hair on your head, by the way, this is all scientifically proven. I'm not making this stuff up. You want to use the Juve light. It's the best one out on the market.

It's the one that uses the lights that are found in studies, they're not. The cheapo ones that just turn everything red, they actually work. And because you listen to Mind Pump, you get a discount. Go to juv.com, that's j-o-o-v-v.com forward slash. Mind Pump to get the Mind Pump hookup. Then we talk about the Injury DAC Prescott's Injury. That was gnarly.

Wish, I wish that Doug didn't pull that up on the TV screen. Yeah, it was a hard one to watch. I talk about a study on Alzheimer's and fructose. They call it type three diabetes. We talked about the World Health Organization, now recommending that we stop the lockdowns. We talk about a pumpkin spice muffins made with organified gold juice.

Organified gold juice is great for stress reduction. It's low in sugar, actually almost no sugar. And there's a recipe to make amazing cupcakes with this stuff. In fact, you can find the cupcake recipe in the show notes at MindPump Podcast.com. But if you want to check out Organified's products and get 20% off, go to organify.com-mindpump. That's O-R-G-A-N-I-F-I-.com-for-th-lash-mindpump

and then use the code MindPump for that discount. Then we talked about the NBA finals and their crashing ratings. I talked about another study showing that magic mushrooms has some interesting effects on people. And then we got into the questions. Then we started answering fitness questions. Here's the first one.

This person says, look, if everything is perfect, your diet and your training, how bad would have it getting bad sleep be for your body? So if you did everything right, except bad sleep, what does that mean in terms of results? The next question, this person wants to know what the deal is with arching the back and the bench press. They've observed power lifters who have these high arches. Yeah, what's the deal? What's the deal there? The next question, this person wants to know

why we've talked about fasting for bulking in the past. I know that sounds crazy. Yeah, it sounds great. But we explained it all in that part of the episode. And in the last question, this person wants to know how they can fix muscle knots. They've got some tension and some tightness. They want to know how to solve that problem.

In that part of the episode, we mentioned one of our webinars for mobility. It's a free webinar. You can learn some good mobility movements for the upper body, lower body, and the low back. You can find that at primeprowebinar.com. Also, before the episode starts, this month are two most popular workout programs, Maps and Obolic, a full body muscle building, Metabolism Boosting program, and our no BS Six-Pack formula,

which is just designed to build the muscles of your core. We've taken both programs, combined them together, $59.95 gives you full access forever to both programs. That is a $174 value for only $59.95. And by the way, both programs, you can follow for a full month risk-free. If you don't like them, if they don't build muscle, if you're not getting stronger, if you're not getting great results, return it for a full refund. What are you waiting for? You can get access to this October special at maps October dot com. That's M-A-P-S October dot com.

I had some mixed feelings this weekend. Oh, yeah. Does this gonna turn to a therapy session? No, no, it's kind of interesting. So, uh, it just... Well, the countdown begins for you guys. It does. Oh, yeah. The final, final, final. It's the final countdown. I thought it was kind of interesting. So, uh, Well, the countdown begins for you guys. It does. So,

Oh, yeah. Like in the final, final, fine a week here. It's the final countdown. I thought it was gonna be this weekend. I'm gonna be honest with you. Well, so, so she's at, just because at the point now where she's ready.

So, like, let's make this happen. Yeah. So, she's like coming on to me, hell, it's wrong this weekend. I'm like, oh, cool. Cause I always like that, right? So, I'm like, all right. Sure.

And then I realize it's cause she wants to trigger things. So, I'm like, I does help. Are you using me? I've heard. Sure. And then I realize it's because she wants to trigger things. So I'm like, I does help. Are you using me? I've heard. Yeah. Are you using my body for this? Did you guys know that, that the prostagladins in Seaman can trigger labor in women?

I mean, I've heard. Where did you hear that? Seaman's eyes. Midwife. Really? Yeah, and I looked it up. It's true. Yeah.

Sex, and then sex will do it and also Nothing to do with you poking something up inside Yeah, I feel like that has more to do with it Well both of those I mean that's just really Yeah, I think it's more that than the other thing. No, it's both. It's really yeah, look it up So so here's some theories I have like relaxes things are what so we were talking about this and I'm like that's interesting. Why would that trigger labor, you know, sex and semen?

Sal sex puts you to sleep. Yeah. What? That's the opposite. It's kind of a good I don't know. Just as it relaxes you. Come on. You should try it some time now.

No, what would have, here's my theory, right? My theory is since we, you know, did most of our evolution without modern medicine and, you know, safety and all that stuff, that the woman's body knowing that there's a, another person there is more likely to go into labor because that other that partner can be there to protect her and maybe provide food. So if she's

having sex, obviously the partner likes her so the body feels more safe to have the baby. That's my theory. Interesting. What do you guys think? I don't know. You think it has to do with just the poking around? Yeah, that's right. A little bit of a plunging. Because isn't that a strategy? So I like to go like on a bumpy road, like taking a pregnant lady, like when it's coming up on the final,

final hours and you're trying to get her to jump into labor, you take them around and you know, and like a bumpy road or whatever. No. Why have you noticed that there's a spit of like a, a resurgence of horningness like towards the end. Mm. Yeah, I didn't know if that was both your guys experience. Yeah, I don't remember.

I'm trying to choose making me up at like four in the morning and stuff. I was like, wow. Yeah, really? Yeah, dude, Jessica's like that. I can't remember if we were right. Sorry, honey. Yeah, you're changing it mad that I'm not. I'm embarrassed to get it.

Right, we're just throwing it all out there. It's all love. It's all love stuff. So, is your pool inflated? I mean, are you ready to roll up? Yeah, we're set. What's all love. Yeah. It's all love stuff. Is your pool inflated? I mean, are you ready to roll up? Yeah, we're set. What's the house look like right now? We're set.

We have the inflatable birthing pool. So I already blew it up just to see if it was all good. Do you let your kids weigh or why? Or wait in right now or what? Nobody goes in there. Oh, that's just for baby. So mom and baby. And then I got a snorkel ready.

Do you put water in it yet or you wait? No, you wait. The water's supposed to be warm. Okay. So I have the nozzle attachment to the shower head because you have to get the hose to fill it up. I got the drop cloths. They recommended drop cloths for the floor and the bed,

a bunch of towels, what else? Yeah, you need a lot of those. Is that all set up? Max, is your whole house looked like a hospital room right now? No, no, it's just- Just a blob. Well, you know, this dude labor is not like, like, oh my God, we're gonna have a baby

and five minutes later we have a baby. Right, right. There's time. So once that starts happening, I'll get things- Yeah, but part of the reason why there's time is because I'm driving to a hospital that's completely set up for a baby. Yeah. Oh, I got time to set everything up.

Yeah, you have a playlist and all that, you know, music wise. No, but yeah, have you thought about that? I know, that's where I got screwed. Really? Well, because it was playing the playlist that I was supposed to play, but then it jumped and did Christmas music. Almost punched me in the face. What? Yeah, you guys had a playlist?

Yeah, a playlist, and I was like trying to play it and then scrambling. In the room? Yeah, I brought it with me. Oh, no way. Yeah. I didn't even know that was a thing. Sure.

Yeah, we talked about it, everything. I'll put Rage Against the Machine. It works for me. Yeah. Yeah, that goes over for you. No, I don't. My phone failed me. You're never allowed to play that during your workout.

Don't act like you're going to get to play that for a really good. I'll play Rage Against the Machine. Get out of here. And I'm just not. You're never allowed to play that during your workout. Don't act like you're gonna get to play that for a really. It's good. I'll play Rage Against the Machine. Get out of here. And I'm just not. You're never allowed to play that for your workout. Maybe that's the time you finally get to play. I don't know if I want my baby born to Rage Against the Machine.

You know, man, this is just pissed up. Yeah. This kid's pissed off all the time. No, that's a good tip. I might do that. No, you know what we did? We have all these quotes and sayings that her friends and family and my daughter.

That's nice. Have written and we've strung them all up. And so it's like this string of sayings. So like my daughter, I forgot what she said, but she said something like, trust your body, you're strong, you can do this. And so it's all these from different people in our family. So that's one thing that we did.

Oh, that's great. Yeah. That I think's pretty cool cool, but not like the playlist idea. Yeah, yeah, just ahead of time. That way it'll be money. Yeah, putting guys love, yeah, put on loop, though, right? Yeah, totally. Yeah, what were the songs that Courtney had? Um, I mean, it was obviously pre-chill.

It was, like, Jack Johnson and, you know, some... Incubis. Yeah, Incubis. Like all the 90s hits. Yeah. No, she actually does like Like all the 90s hits. Yeah. No, she actually does like a lot of grunge like me too, but more of the mellow stuff, you know, that I'm trying to think of other ones.

But mainly just like, you know, your real chill kind of surf music. Yeah, that's cool. Yeah, a good idea. Hey, watch the new show on Netflix. Adam, I'm gonna convince you to watch this. Oh, I got one. I got a show for you guys too.

I'm gonna convince you to watch this because I know how big of a, of a Wimpy War with scary stuff. Oh, well, they come on It's time to it's time to you have a good one. Did I want to watch some scary? You got to be it's time to be a big boy It has nothing to do with that. It just doesn't it doesn't interest embarrassing It doesn't it's almost scared. It doesn't interest me to listen intentionally make myself have anxiety Why that's the part that's there's tons of anxiety in this world today like I need to sit down and watch a fucking two hour concentrated version of it

that's your fears it's a show go ahead that's so embarrassing go ahead listen yeah anyway it's not like soup it is it is scary but it's because it's good writing. It's not like jump out, go to test, like. Is it like that house on the hill or whatever? Oh, hunting it. Okay, so it's the same writer. At the hill. Same writer. It's hunting of blind manner.

Oh, I saw the preview. Dude, yes. It's good. I loved that last series. Yes, so if it's anything like that, I'm pumped. It is. You'll like it, Adam. It's actually really good writing. And yes, it's creepy and there's some scary stuff, but it's not.

It's low anxiety. I think it's good entry point. I'm excited. It's a good entry point for children and Adam. So if COVID and the riots were to stress you out enough, like just throw this in the mix, why not? I've already given you haven't watched the playbook. I told you to watch that. I have a better one. I watched it. Did you watch it? It did. Yeah. It was really good, right? Really good. Yeah. That was rock rivers and yeah, I watched like two episodes. I got another one that you guys will really like. I did. So check this out. So I'm on Disney Plus. And so far, I've been a little disappointed just and I know you brought this up too. Like, man, I was really hoping

Disney would like just fire a lot more like series out. They did the Mandalorian, that was it. Yeah, they've had a handful of ones, but nothing like Mandalorian. I hope you were hoping to get at least one or two of those every month that I haven't got that. So, you know, they own national geographic, right?

So, national geographic in Disney made a series. It's called the right stuff and it's based off of the Mercury seven. So like the first astronauts ever. Oh wow. It's really good. Oh wow, we're at the best. It's definitely,

Big Mac. It's got Disney-esque as far as like the production value of it, the actors, like the actresses that are in it, it's really, really good. And then it's all based on a true story, but obviously there's, it's, it's reenacted. So it's got accidents. People do not, they have zero today, especially kids that are younger or whatever, have zero idea, the risk and the bravery.

Yes. It took to be a freaking astronaut back then. By the way, I was talking to Jessica about this because there was another, there was another series of Netflix about astronauts and it spurred a great conversation and I was talking, I'm like, do you know what it takes to be an astronaut? You are literally a superhuman.

You're a rocket scientist. And that only are you like physically on a whole nother level, like a fighter pilot where you can just handle crazy, you know, G's and you can operate under intense pressure, like a drag car racer, like all that kind of stuff. But you also are some of the smartest people in the world. You have to have all that into one person

to become an astronaut. But especially- And they ain't crazy enough to know that you may die. That was, it was a big risk. Yeah, like a very high possibility that you got to. No, most, yeah, un, like, inviting environment you could possibly put yourself in. So I'm totally, I'm totally unfamiliar

with like the Mercury Seven. Are you guys from, I like, I'm terrible when it comes to history. And so that's why I think I'm enjoying this so much because I knew very little, like this talks about how even the word astronauts became, I think. Oh, I'm not very, yeah. So it's a really, really, really interesting story

how it all became. And so it's on, and it releases, I think, every Friday and there's two episodes, so it's just recently, two weeks ago it launched and it started. So you can watch two of those. Well, there's another one too, actually, on National Geographic, where they go over all the ancient Egypt latest findings.

And so, I was wondering about that. I'm like, you never hear like any archaeological finds as of late Is this more alien stuff? No, this is all like Like tombs that they just uncovered and more People that they've been able to trace back in history that has relevance in ancient Egypt and it's really cool It like lots of brand new findings that you don't you know It's not like big news anymore because of everything else. So that's right, I'll talk about it.

Yeah, that's cool. Speaking of National Geographic, I was on this site reading like odd news, which, you know what, I tell you what, if you're stressed out by current events, just Google weird news, it's great. Yeah. It's still news, but it's not stressful news.

Anyway, I didn't know this, but apparently there's this big problem with in some countries with poachers who will take, cause turtle eggs are a delicacy and some parts of the world and sea turtles are endangered in many parts of the world. And so they're trying to figure out a way, how do we stop these poachers from taking sea turtle eggs and then because they go for a high price

because they're considered a delicacy like what do we do? So they came up with a brilliant idea. Oh, they made fake sea turtle eggs and they put GPS trackers in them And they're catching poachers with these fake eggs. Oh wow. How great is that really it? So they're stealing the eggs right to go sell them now They have GPS tracker boom. They locate these poachers away. No way. Take them down. That is. I read that, I thought that was so smart, right? Yeah, I mean, that whole market is so crazy, dude. I forget, I was reading into that because of what happened

with all the Wuhan stuff and the wet markets and all that. That industry, that black market industry is still just thriving right now. Oh, dude. With all these exotic animals, like for trade. Especially for virility or libido or, you know, yang energy. Yeah. Like any exotic animal's penis you can find.

That's like the main thing. Everybody wants to gobble up those exotic animal penis. That's, that's true. Right. If the more exotic the animal is, like albino white tiger, you know, penis outer, it'll sell it for like $10,000 an ounce. Really?

Yes. Yes, that's hilarious. Yes, well a lot of medicine, a lot of ancient medicine, some of it, it's based on the look of the herb or the food. And if it looks like a part of the human body, then they'll say that that's what helps.

So like rhinoceros horn, it looks because it's a phallic looking thing. Yeah. This is supposed to be good for penis health too. So herbs or animals. The actual organ that you're trying to use. Exactly. And some of it's interesting.

Some of it actually has some supporting science. For example, if you eat heart, it's high in coq 10, which your heart doesn't eat a lot of, but some of it's bullshit. Like eating tiger dick isn't going to make you. It's not going to give you a tiger. Hi, noon. Speaking of thriving markets, you know what's crushing right now is the delivery for places like Target, Home Depot. Did you know that? So obviously when everything shut down originally, everybody's getting crushed. But I saw some article that there's like a 70% increase

in sales because of the pickup. So, and they're trying to rival right now. I think this is like Amazon Week. I don't know, maybe Doug can check this for me. This is like the popular week on Amazon. I think coming up this week where Amazon does like, I forget what know, maybe Doug can check this for me. There's like a, this is like the popular week on Amazon. I think coming up this week where they, Amazon does like a, I forget what they call it. Prime week.

Yes, thank you. Prime week for two days or something. Yeah, it's coming up, right? I think it's, I think it's this week or the following week. And so these stores are all gearing up to rival it. And I guess they're just putting a lot of advertising and marketing around the, being able to go to the store because there's a lot of consumers that,

I mean, an even prime, prime takes the next day where if I want something from Best Buy or Target and I want it right now, I can just drive down to the store and the worst part about going to the store is not the actual getting this price, going in the store, finding the product, getting in line, waiting in line, paying for it, where all that's cut out now

and they just come straight out to your car and give it to you. Oh, I see, so it's out there. You drive out to the car and they bring it right out to you. Yeah, so that's exploding. Right, and there's a lot of companies started to do this as a way to work around the whole COVID situation, but what they're finding is that there's a huge increase and they're seeing like profits go through the roof right now because more and more people are shopping this way.

They feel more comfortable with that. Yeah, and so I'm, well, not only comfortable, I think it's just more convenient. I mean, there's been many times where I buy something online because I simply don't want to go down on a Friday and, you know, late afternoon or evening when I know everybody or a Saturday. Especially if you don't need it right now. Right. Like, it's like, I want it right now, but I don't want it so bad

that I'm gonna go in the store, wait in a line, crowds, all that bullshit. So I think COVID just exposed all that and so people had to pivot. You know, they're option. And give, yeah, people an option. And but now people are getting comfortable with it figuring out that all these stores

are doing it now and it's maybe come the way that we do business in the future. I, I, I 100% feel like. Interesting. The future of retail businesses. Totally gonna change. Totally. Like, you're gonna have like warehouses instead. Warehouses and showrooms.

Yeah. Like, if you want to go and look and touch a product, which I'm, and there's still always gonna be a marker for that, right? Because you can look at something online, but it's always a 2D image. And that's fine for a lot of things, but sometimes you want to go and look at it yourself So I feel like there's gonna be showrooms where you go and you can look at things But mostly like you said warehouse is you part of the car to like I went to Chipotle

It to you know do the thing where normally they they'll do like two people in at one time And you can kind of go through but they've totally cut that out now where it's just you have to order ahead of time And then go pick up they don't do any of the standing there and like telling them what to put in it anymore. Dude, it's everything's going to change. That's what I think it's going to be like. Did you guys know that speaking of market pressures, Wall Street Journal did an analysis and found that entrepreneurship rates have spiked more than they have in a decade. Because, yes, so many people are starting new businesses

and trying to innovate and find ways to support themselves because so many other businesses are. This could be like a birth of a new renaissance. Oh, you know what? This is what I love about the spirit of people, especially when they're allowed to do this, you know, is that when there's some kind of a market pressure, they innovate and find different ways to, you know, to support themselves.

And I wouldn't expect that, but it makes sense. Well, yeah, and I look at it too, it's like we're so in the hustle of everything and like trying to do the nine to five thing that a lot of people just don't take that time to be creative anymore. They don't allow their mind to really think about like other ways to improve other aspects of their life or, you know, their business, whatever they're doing. And I think that this is definitely this forced shutdown has, you know, provided a lot of that for people who are probably going to have. In our space, I think it's going to, I mean,

there already is, you know, many trainers I talked to who have completely moved over to virtual training. And then there's other trainers that they like working with people in person. And they of course, they weren't training in gyms anymore because a lot of them, even those, a lot of them are open now, their business is just tainted. And so a lot of them are doing private, small group training. They're going to people's houses. So the demand for fitness is there, just like the demand for services and food

and products are still there, but these new pressures are just changing the way it's gonna completely look. Katrina and I went to a restaurant last night, or me and Friday night for the first time. So, I always had to go out, have a date night or whatever. And we went to one of our favorite, like really nice restaurants.

I was a little disappointed, you know, I think, because I, you know, the restaurant industry and I was getting crushed. Totally. And, you know, they've, and a lot of places, at least here in California, they've found a way to,

with the nice weather still, they have opened up basically the same, it looks like, and maybe I'm off a little bit, but it looks like about the same amount of tables that they would be serving inside, only they're serving them outside. But they all have like things where like there was an option

for me to give an additional tip that is to just save the staff on there, which I thought that was cool that they had that. But I was telling Katrina, where first of all, we get there for our reservations. And it's all outside, so it's a little clunky like the systems.

And so I mean, I understand systems and so I mean I'm understand I understand so I'm patient whatever but they were they were late on getting our reservations and what and we're standing outside on the sidewalk and I thought you know it's really interesting that they that somebody hasn't came over and like offered a chair or offered something to us and we were talking about this at dinner time. We love this place and the food's amazing and I was talking to her about how time. And we love this place and the food's amazing. And I was talking to her about how they have this where they're offering, you know, or you have the ability to offer, you know,

put money towards helping save the staff. But I'm like, you know, if I own that place, I said, and this is a Friday night. So Friday and Saturday night have to be some of your busiest nights for restaurants. As an owner, I'd be out there like thanking the people that are still coming during a time like this. I would be like over delivering on customer service because I don't know what's going to where we're going to be in the next three to six months. And I thought that was really interesting that they had didn't do any that I didn't get any of that. Now I had a great waiter. It was great. We tipped him really well. That was fine. But the as far as the ownership

of it, I thought that it could have been better, and that was my first experience of going out. I kind of expected that. I thought, if I as a business owner myself, I know in a time like this, like, man, when you are back against the wall, this is where you start going above and beyond with all these services, and I didn't get that at all.

Totally. Yeah, I mean, there's restaurants out there like that, and the owner is very visible, but yeah, there are, it's totally like, you see who is fully adapting and really appreciative of the business coming back and all that versus the ones that just kind of are making it work. That's totally a big difference.

Do you take your son to dinner or is this just you? No, it's just Katrina and I. Have you guys gone to restaurants with him yet? Not during COVID before that though, yeah. How is it? He's good. He's so, I mean, as long as he's just coming off of being sick right now, right? So he's such a chill little boy. He is like what that's a testament to you guys. I think it was a week of, we had about a week of a cold there, right? Where he had a fever for the first day or two. He broke it and then he had a really bad cold where his nose was running like crazy. And so we had about a week of him being really crabby and needy.

And for a minute there, like a trainer like, oh my God, is he like going through a phase right now? And it was just he wasn't feeling good. Like so the last two days, he's been feeling 100% again. And it's like, oh God, thank God our son is back. He's back to, he's so chill. He's like, he's, he doesn't cry. He doesn't fuss.

He's so playful. We take him in public places. He's chill, he doesn't cry, he doesn't fuss, he's so playful, we take him in public places, he's chill like that. He's got a really cool demeanor to him. We can take him in, we're in here this weekend, he loves to be in here when we're working out. We can just let him go. How's he do with strangers? Is he at the point now where he doesn't?

Because for a second, their kids are like, they'll go with anybody and then they go through a phase where they don't want to go. Yeah, so he's at that phase right now where he won't, because for a second, their kids are like, they'll go with anybody and then they go through a phase where they don't want to. Yeah, so he's at that phase right now where he won't just go with anybody. So he went through that phase where anybody could grab him and hold him and kiss him and play with him. And like, you know, he was very well, he would receive anybody. Now he's definitely more aware of like,

who mommy and daddy is. And when we go up new places, new environments, he's a little more like looking around who is everybody, what's going on. And so if you're somebody who comes up, even like family who like his, you know, his grand mom, grandpa, like they, they're around him quite a bit. And even when they haven't seen him for like a week and they first come over and they go reaching for him right away, he kind of like, he'll step closer to me and watch them and observe them for a while

before he'll just go into their arms. So he's definitely going through that phase, and he's going through this phase with me. I think I mentioned this already on the show where he is like really, really attached to me. Like he wants, he's going to bed now because Katrina has like her routine of things that we each have things that we do most of the time

but we both switch back and forth but she handles a lot of the, you know, right after I get done reading with him after bath time, she normally puts him down for bed, but lately, like, he doesn't want to leave me to go to bed. And so just me taking him to go to bed, he's been really, really, really good. So he's going through a phase, want to be around dad. How are you starting to see his personality start to, you know, develop a little thing. So the first thing that we've noticed right now, this is like, and this is a question, like we're her and I are always like, what do you think? Is it coming? We've seen parts

of ourselves in him. She's like, she mentions something the day, well, this is definitely you. This is your son is like this. He does not like to be fucked with when he first wakes up. So like Katrina's learned that like, cause normally if he's been sleeping all night long or for a two hour nap or whatever and she gets, you know, the first thing that I think most parents do right away is you change your kid's diaper, right?

He's probably peed himself through the time he's sleeping. He don't want it, you can't do that. Like if you do that, he's start, he just gets fucking pissed. Yeah, let him wake up. Yeah, he needs to like, wake up. Wait a little coffee. Yeah, he needs to wake up for about a half hour or so of like kind of like chill, you know,

and he'll just kind of cuddle next to you and sit there and relax and talk and play with them a little bit, but you can tell he's got like, it takes about a half hour to an hour for him to make that shift of, I'm awake to like fully awake when the play was. That's my whole house is like that. I'm not like that at all.

You guys know me, I wake up and I'm happy. I'm ready to go. I'm ready to one to play with. That's my whole house is like that. I'm not like that at all. You guys know me, I wake up and I'm happy. You ready to go. I'm ready to talk loud and hug and have a great time. Nobody in my house is like that. Jessica, my daughter, my son, all wake up angry. They all just wake up and are bad. Maybe it's not that they're angry, it's that you're like that

and they're just wanna be a slow and quiet. You're probably right. They always seem angry because you're annoying the fuck out of them. It's probably angry. That's probably what it is. Like my daughter will wake up and I'll go over and like kiss her. Oh, wake up. I'm like, stop.

Get away from here. You're right. I think you're right. He's like, I pissed them off. He's like me or he just wants to like, you know, quietly wake him up for like, you can't, you don't want to put the lights right too. Like if you, because we, he sleeps in pitch black.

So if you swing open the door and it's halibright outside and it hits some of the face, he's like, yeah, it's like opposite. Dude, I had a great experience with the red light therapy this weekend. So you guys know how I've been, if you guys have been seeing me stretch my, my hand out a lot while we're talking. Yeah, it's going on. So my, it's golf or Zelba was what it's called. I don't golf, but that's the name of the issue.

So it's underneath there, right? No, right. I got sports ball injury. Yeah. So the inside of my elbow has been really sore. And I heard it a little while ago helping my father-in-law move. I had my hand up like this on a heavy couch and I kind of strained a little bit. And I could feel it pop a little bit.

So I know it's coming from one of my forearm flexors, but it hurts if I press or pull, and so finally, I'm like, you know what, I need to do something to, besides stretching and mobility, which is helping, let's do the red light therapy. So I put my elbow up against it, and it's close to the surface, because you know, your elbow, there's not much tissue there, so I know the red light penetrates deep enough. So I'm like, let's see how big of a difference it makes. One session, huge difference. Wow. Huge difference. Yeah, so I did 20 minutes on my arm,

and then right away I went to move it, and it felt significantly better. I've only done it once, so I'm gonna do it a few days in a row and see how big of a difference. It'll be a little help with my old man groans. You know, it's hip-shape. It's going on with that. I can hear Adam coming in.

I just sometimes, I think, I think I just train myself to do that. I don't know why I do that. You are so in the same thing. I am a laughing, I'm in denial. No, you're in denial. Oh, speaking of injuries, dude, did you see this weekend,

Dac Prescott, man? I did, I watched the highlight of that. Oh, how nasty is that? His whole foot just, turn, turn, the other direction. Dac Prescott man. I did. I watched the the highlight of that. Oh, how nasty is that? His whole like foot just bruh. Turn around. Turn around.

Oh, it's one of the nastiest injuries I'd seen. What do you do? You got him. He's been playing great too. Yeah, dude. I mean, so check this out. So they were they he did not sign a long term deal. They were going back and forth.

They did what's called a franchise tag, which basically is like a parking spot for him on the team. So he got paid this year, he got 31 million or so like that. So he got a massive check for this year, but now he has nothing next year lined up. And so, and then you go down with an injury like this, like that's in. Oh, you're screwed. Yeah, this is a year-long plus recovery for sure. I was gonna say, did they project, like how long? They haven't, they haven't, yeah, like this all happened yesterday, right? So we don't know, we don't know how, I mean, it's like a emergency service.

I mean, obviously, this foot was turned all the way around. So it's a very serious injury, right? Like you don't see that, that's not like a rolled ankle. You know what I'm saying? Yeah, he definitely just snapped it. I can't watch stuff like that on video. Yeah, I have a hard time. Do you guys remember, I forgot who it was.

It might have been Anderson Silva when he went to throw a leg kick and the guy checked his leg and it folded in half. Yes. His leg snapped in half. Like, you know, he gets a face to it. Oh, that's disgusting. Don't take that down. I can't do that.

I don't know how people don't get hurt every time they get hit. You know, these guys are so massive and fast and strong. I feel like it's a miracle every time you don't get hit. Well, that's the thing inevitably. Yeah, you get like, and it's usually something that just twists you up a little bit and it just looks like a regular play and then they come up and their whole legs face the other direction or something. You're like, oh, God.

Hey, so a study came out, another study to support the theory that Alzheimer's is maybe a condition that is caused by your brain's inability to utilize sugar, glucose, fructose, and many scientists call Alzheimer's type 3 diabetes, right? And to support that, when you put someone who has Alzheimer's on a ketogenic diet, you tend to see improvements in cognition because then the brain starts to use ketones. So a study comes out, another study, this was published in the frontiers in aging neuroscience. And they show that Alzheimer's disease may be driven by the over activation of fructose made in the brain. So just more evidence to suggest that it's probably better. Number one, you don't

overeat because overeating can cause problems with sugar no matter what. But then number two, probably not a good idea to eat a diet that is super high. What is it, what is it, what is it, what is it, carry on, why that's happening? Is it because you're just, you're the over consumption of sugar for so many years and then your body just kind of down regulates how much it utilizes and then therefore it starts the process

and the, I mean, what's the science behind it? Well, the process by which the body utilizes sugar for energy is different than the way it utilizes like ketones for energy and People will argue that ketones is a cleaner burning fuel doesn't cause as much by pride doesn't excite the neurons as much in the brain So it may be this over Excitability in the brain over time causes some of this damage and I mean, okay If we again if we use the evolutionary hypothesis, humans probably alternated between

utilizing sugar and being ketosis, because there's no way we had food every single day. Well, biologically, we have, we're set up to utilize both fuel sources. And it's interesting to me that if you do notice, there's a lot of people in their diet, they never change their diet. So it's always very heavily accessible sugar

and they're always like consuming it. And to me, it just, I don't know, even if it's not in your family, it's not something that like genetically is something that you may be susceptible to, I would think it's a good idea, at least to change it up. Totally. So for me personally, I've gotten to the point

where I can feel in my body when it's time to switch to a totally different fuel source or type of diet. So you guys will know, I'll go into a ketogenic diet and I'll do that for a few months. And then I'll bump up my carbs again and I'll notice the benefits of that. And I notice when I switch over to ketosis, is when I start to notice, unless sharp.

I start to notice like energy fluctuations throughout the day, I feel a little less sharp. So then I'll go on a ketogenic diet. I think it's probably a good idea for most people to at least fluctuate. You know what I mean? At least for periods of time, go through diets that force your body to use different forms of energy.

I have always wanted, you know what I've always wanted to do that we, I don't think collectively, maybe one of you guys have done this. For sure, we've never done it all together is do a diet where we run it through the seasons, right? So we, we mirror what would be in season during that time. You'd be ketogenic in the winter. Right.

He's always talking to me about that. I've always wanted to try that and just see what I, no, I think I do it unintentionally, right? So like you, Sal, I'll go on kick. We're also, I'll go super low carbohydrate, I'll bump my fats up, like then other times I'll go extremely low protein even for a little bit. So I like, I manipulate my diet all the time, but I've never tried to like follow

the seasons and be consistent like, okay, these three months it's going to be all a keto diet because we're in winter time and then come around spreading nature. Yeah, nature does a great job of providing you nutrients and vitamins and things you need for, you know, if I'm not getting enough sun, you know, if I'm not, if it's colder weather, if it's like all these different variables, like if you go to nature, it's changed for a reason. Yeah, like organ meats or like cod liver, for example, you eat cod liver, you get a lot of vitamin D,

and that is how people in the higher latitude countries, that's how they were able to prevent a lot of the issues that would happen to Europeans when the sun would go down, when the sun wasn't as out, they would get rickets and you know, mental disorders because they weren't getting the vitamin D, speaking of which, winter's coming, we still have COVID, we have the flu, and I'm so surprised you didn't jump all over. I know, I thought they all back. Are you joking so ready for your trip?

You guys are stupid. I'm not joking. I thought they all back. Are you joking? I was so ready for you to judge my stupid show. I look at just all loud to quote. You were adamantly against it. I'm just saying a statement. But more. Tenerious forever. More and more and more studies are showing that having adequate vitamin D levels dramatically reduces severe symptoms of COVID-19 and other diseases including the flu.

And there's a lot of scientists that think one of the main reasons why in the winter severe side effects or symptoms of these diseases goes up is because people aren't getting as much sun. And so supplementing with vitamin D is probably a smart thing. I would get it tested first, but keep them in adquement. Especially in the air. Especially.

Speaking of that, how have you not brought up the who? What do you mean? What do you mean? What do you mean? What do you mean? WHO? You meant the band? Yeah.

Yeah. Yeah. Yeah. World Health Organization just came out and said to world governments, do not use lockdowns as your primary means of preventing the spread. Whoa. A COVID because it's causing other problems, especially governments do not use lockdowns as your primary means of preventing the spread. Wow. A COVID because it's causing other problems, especially poverty.

It's increasing poverty in people who are most susceptible to the risks of poverty. But my politician knows a lot more here. I know, dude. They need to chill with that. Did you see, I looked up some stats. You want to hear something crazy. So these are real statistics on, because again, we think of health

where so myopic, right? Like, if you're in fitness, health is all about being lean and muscular. If you're in, you know, whatever field, health only means health is a lot of different things. It's not just, are we gonna, are people gonna get COVID? It's also mental health.

It's other aspects of health. So check this out. I mean, economically crippled. Yeah, so since lockdowns have happened, there's been a 40% increase in reported mental or behavioral health. 40% increase. Wow. There is a 13% increase in substance use. So people who started or will have increased substance use. There's a 10% increase in suicide.

There is a 30% increase in anxiety and depression, or people who've had anxiety depression, and a 26% increase in people who say they are experiencing trauma or stress. Nobody considers that when they do the lockdown. They look at, oh, less people have COVID, totally worth it, you got to figure all this. And the source of what the who was talking about,

so they're saying, hey, you know, there are other ways to prevent the spread and we can't rely on lockdowns because of the all these unintended consequences. Now after they came out with you that, do you see or any states responding to that or doing anything different? I mean, I know that just came out a couple of days ago

but what are we seeing in response to that? I think it's too early. Not kill. Yeah, I haven't seen anything yet in terms of, you know, what's going on. So I foresee, I'll tell you what tell you what, we've talked about this before on the show, that your lifestyle, your training, your diet should match the context of what's going on.

And if you fall into any of those categories I just talked about, where you're noticing increased stress, increased anxiety, looping thoughts, fears, all that kind of stuff, you should definitely, my recommendation, ifing thoughts, fears, all that kind of stuff. You should definitely, my recommendation, if I was your trainer, I would train you in a way to help you with that kind of stuff. So exercise would be...

Or therapeutic. Therapeutic, recuperative, food would be less about getting you shredded and more about providing your body with nutrients, like hulking spice, muffins, that, like that. Well, you know what, along those lines, supplements. There are a lot of supplements out there that can help with stress and anxiety,

or help your body handle stress. Like you just talked about one of the recipes that we use the organified gold juice to make those muffins. Yeah. Really good. But the gold juice, organifies gold juice, does all the compounds in there

or for stress to help your body deal stress. So that would be a supplement that I would recommend now if you're following in that category, other than like stimulants and stuff that are going to hide you up. That has been my favorite recipe that Jerry's made so far. That was amazing. It was so spongy and delicious.

Yeah, it tasted like... She nailed it, however. And the sugar is low. Yeah. It's low in sugar because the goal juice doesn't... It was a she nailed it, however. And the sugar is low. Yeah, it's low in sugar because the gold juice doesn't, was it monk fruit flavor, yeah. Let's think about organified. It's just they've mastered the way to, you know,

put it all in there, but still make it tasty. Totally, we told them how they did that. Hey, so what happened? So I don't watch basketball, obviously, but I did see an article that the NBA finals just saw 70, like crazy crash and ratings. Did you guys, did you watch? No, you know, I'm not watching right now.

You so you have started that fight, right? It's an? No, you know, I'm not watching right now. You so you had, you so I started that fight. It's an aspect, right? I think we came up with that. Yeah, yeah, no, well, you know what did happen? Who won Lakers? Yeah, Lakers won. Lakers won in Game 6 against the heat. I mean, I'm following the news on it,

but I'm not watching, I'm not watching the game. And every time this comment comes up on the damn show, you flood my fucking DM. So I just wanted to save it. Yeah, you know, because I mean, I have half and half, right? So I have half the people that I think understand where I'm coming from, that I have the other half that, you know, is whatever about it, right? That you're a real sports fan.

You watch anyways. I'm like, that's not really how it works. I mean, you, it's sad I used to talk about this on the show a lot. And I really appreciate when you appreciate when we have this conversation that one of the best ways that we can vote is with our dollar, right? And so not spending any money on the NBA or one of the ways that they make their money

is by viewership. How many people are tuning in is how they will get to advertising dollars and is one of the easiest ways that I can vote. I'm not a fan of yelling about it, screaming about it, bitching about it, pointing fingers about it, saying, and barking about it, it's just hey, I'm as much as I love to watch the NBA, I'm going to, you know, check myself out this season. I don't care for how they're doing a lot of things. And the truth is, I'm not

alone. I'm not alone, not only am I not alone, but there is a massive millions of people that feel the same way. And just last week, I believe it was on Wednesday or Thursday, the commissioner released a press conference in response to their ratings being so down and they're changing a lot of things that will happen next season. That's it, the market spoke. It is. Yeah, and that's what drives it.

I wish people understood that. Like, if you don't like something, you know, use your actions and your money to show your feelings, and if enough people do it, the market has to respond. That's the best way to do it in my opinion. You know why? Because you spend money every day. You only vote a couple times a year. Right. But you spend money every single day.

And at the end of the day, and I hate, this will probably stir some more shit up too, is that everybody that thinks all these big companies really give a fuck about all the social shit. They do not know. They are pandering to people, trying to find ways to make more money. And when they try to, and it doesn't work out, they fucking pivot again.

So that's a perfect example of what we're seeing right now. Like everybody was like, oh, the MBA is so amazing. They care so much. Oh, they do, do they? Because all of a sudden, the ratings went down by 50% and now they're gonna pivot back the other direction. Yeah, they made a decision and it turned out to be one that didn't work for them, market-wise.

Hey, speaking of which, interesting study came out on psilocybin. So psilocybin is the active ingredient in magic mushrooms. Now I follow this very closely because it's fascinating. I love alternative medicines. And I also follow it now closely because there's a company called Compass Pathways that recently went public that is probably gonna be

the first company to sell medicine, actual medicine that's that use therapy Salas ibup therapy. So study comes out that shows that Silas ibup There's tons of studies now that show that it can help with PTSD depression With chronic pain in some people CTE maybe even maybe the depression one is crazy. Like they'll have one therapy session with clinically relevant dose. Eight percent gone. And not only gone, gone for a long time. That's crazy.

Yeah, one session gone. You know what else they're finding? That silocybin therapy, some of the side effects, because they always look at like effects, side effects, right? Some of the side effects, increased spirituality. In fact, they found that atheists were much more likely to convert to believing in a God if they had psilocybin therapy.

So that wasn't even the goal. They'd go and get the therapy for depression or whatever. Yeah. Come out of it and not only would the depression be better, but then they'd believe in God and totally change their beliefs. Also changes their politics. What? Yes, they're far less likely to vote for authoritarian government.

So when they come out, they want less, you know, authoritarian type politicians or people telling you there's such a thing. Yeah, well, yeah. What politics are not authoritarian, right? Well, you're right, but, but, well, I mean, this is the way I look at it. It's, and what does that look like? Small government, right? More freedom for people, small government.

Like, let me do my thing, leave me alone. Right. And that's how it kind of comes across. So, but it's very interesting, right? How it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, it, things, but the side effects are. Well, I speculate a lot of religions came out of people consuming psychedelic types of things like magic mushrooms. And I was listening to a few podcasts. And again, this is where like Graham Hancock and like this other guy that was on Joe Rogan as of late Brian, I forget his last name. But they were they were were talking about the history of all that. And elusis, I think, is how you pronounce that.

But it was in Greece where people from all over the world would come there for this knowledge. And it was some kind of an elixir they would make with lots of different herbs and psychedelic types of mushrooms and things. With that, and they would leave, and they'd have the sapiphany and they would come up with ideas about democracy and you know, Socrates and all these great philosophers like came out of that. It's interesting.

I believe it. I mean, I can't imagine being a human, thousands and thousands and thousands of years ago where I mean, this stuff we take for granted now, like written language, very abstract, like each letter represents a sound and then you combine them and you make words. Like, we think of it now as this logical form

of communication, very abstract and crazy whoever came up with that. So it makes sense that you have a bunch of cavemen for lack of a better term, going around, hunting, killing things. They don't even have a concept of the afterlife, you lack of a better term, going around, hunting, killing things. They don't even have a concept of the afterlife, you just die and you're gone. And then a hunter gatherer, probably a woman,

because they were probably more likely to be gathering, picked something up, tested it to see, is this edible, because we're starving, and all of a sudden, and poosh, how are you going to die eating things just out of an experiment? You know, that didn't work. Right, that one you missed out on.

You look at cowshit and they're like, wait a minute, I should probably eat that mushroom. Yeah, I'm shit right there. Well dude, if you're starving, I think you start looking at everything. Right, it's a possible food source. I guess so, yeah. Oh yeah. Why are we everything? MAPS CWAAAAA Today's CWAAAAA is brought to you by Max and Obolic! If you're looking to maximize your overall muscle and strength, Max and Obolic is the perfect place to start!

With a full 30-day money back guarantee, there is absolutely zero risk! So what is your waiting for? Go to mindpromidia.com and get started today! It's the motherfucking CWAAAAA An English landed. Queu-qua. First question is from Fit Vic. If you're training diet and programming are all pretty close to being 100%,

how negative of an impact is only sleeping six hours, five days a week have I'm making muscle gain? That's such a hard question. I know. You know, 22% actually. So I'm going to change the last part because there's a little bit of an individual variance with appropriate levels of sleep or optimal levels of sleep.

Believe it or not, there are people, very small percentage of people who do well on less sleep than other people. But it is a very small percentage. Vast majority of people need about anywhere, roughly eight hours of sleep. But let's just change the question. Let's say workout, diet, everything's perfect,

but you're not getting a good sleep. Your sleep is, let's say, 25% less than you need. How much of an impact will that have? Massive, tremendous impact. You are severely hampering your body's ability to adapt, build muscle. It doesn't want to burn body fat, doesn't want to get rid of its insurance policy against stress. Your hormones are definitely going to be adoac and men.

This means testosterone levels are going to plummet in women, your progesterone estrogen levels are all over the place. Insulin insensitivity happens. You can sleep is, it's up there with food and water. So where are the building and repairing and restoring? That's where that all happens. So like to just focus on breaking the body down, implementing the stress,

you need that recovery process to really get you to then adapt and get stronger. I feel like this person knows the answer better than we do though. I mean, because there is such an individual variance here and I don't know, maybe this is enough sleep for this person. And if you're doing everything else,

like they say, 100% and you're not at your fitness goals or you're not where you want to be, then obviously sleep is making a huge difference. And that could be the difference maker and you getting to your results. Now, if you're in an incredible shape and you feel amazing and you just hear us talk about the benefits of sleep and you know you could get more

and you're not, it may not be as crucial to you. It may not be that as big of a deal. It could make a difference. Yeah, I can make a difference. What percentage of that or how much it could be limiting, you would probably know better than anybody else because if you're doing everything at 100% and the only thing you're missing on.

You know, in any affirmation, if it's working. Yeah, exactly. That's what I was saying. If this person is in incredible shape, they feel amazing and they're just not getting eight hours of sleep every single night and then they're asking that question, you're probably okay, dude, you're probably doing just fine. But if you're asking that question, you're probably okay dude, you're probably doing just fine.

But if you're asking this question, you're doing everything 100% but the sleep and you're still not where you want to be as far as your peak fitness or mental clarity or strength and you're still trying to pursue a goal and you're not there, well this could be the key that unlocks it. Boy, this is something that my opinion and perception changed on radically as I became a more experienced trainer. When I was younger, I didn't think this mate, this was a big deal. Then again, I was living on a fedora, caffeine supplements,

and I was also in my 20s. But with clients, I can't tell you how many times I saw sleep make profound differences in my clients. I had men that would get the hormone levels checked and all they did was get more sleep and you'd see a 30% increase in testosterone. I had clients whose bodies stubbornly held on to body fat and we had to be very careful with cutting too many calories and are we doing the right amount of cardio and lifting weights and what's happening?

Then all of a sudden they sleep right and then the fat falls off their body, at least in comparison to how they work. Do you think this is an age thing? Do you think that there's a point where if this becomes far more crucial for us, you think that's part of why this is coming? Because we're solidified in our routines.

I feel like we're a little bit more trying to figure out what the routine's gonna be when we're younger and we're trying to like put it all together. But yeah, we just get like really hardwired and I go to work. I'm under, you know, these fluorescent lights all day. I just kind of get into that pattern where I don't really change as much. And so then it's like really crucial that you have these implemented habits that you establish that like allow you to gain benefits like sleep.

I just always, I'm always playing that game, right? Well, you know, if I would have pieced this together when I was 20, would I have made huge gains or would I have made a huge difference? Or was I just so resilient at that point in my life that I was able to make the same kind of gains and still get by with not doing all these things? Like I always wonder that like, and am I more aware today because I'm more aware, and I'm actually more in tune with my body. Was I always having those terrible shits?

Was I always having those terrible nights and those sleep, and was it really hindering my gains, or am I just so aware of it today, or is it now that I'm older than that? Now that I'm older than that, you know? All of it was lined up, and you were aware of all that when you're younger. Like, I'm sure the gains would have been substantial.

I think it makes a huge difference. Look at diet. You know, Adam, you've in the past, before you competed, you did cycles of gear and you trained and you ate and you didn't accomplish anywhere near the physique you did. When you were older and you didn't use nearly as much anabolic steroids and it was all because you're diet and your training were different. So I think it makes a big difference and here's the other part, when you're younger,

I don't know about you guys, but this is true for me. When I was younger, I had less responsibilities at home. So although I slept five hours a night when I was working on my day off, I slept a lot. I can't do that with kids. And now, I remember that back then. can't do that with kids, and now, I remember that back then.

That's a good point. There was many Saturdays or Sundays because I went so hard in the paint for three or four days in the straight that I could just, oh, I'm just gonna sleep all Sunday. I slept a lot, and I was in the sun a lot. I felt like I got better sleep when I was out, you know, an active in the sun.

It just made my deep sleep happen more often. Yeah, you just can't take naps and sleep in when you're older and you have kids, you know, time for that shit. Next question is from Hudaq on health. What's the deal regarding arching the back during the bench press? I personally can't arch my back that much, but I see some people with serious arches when benching. Is it a big benefit?

There's two things here. One, there's the natural arch that's good for good form. And then the powerlifting arch. And then there's the powerlifting arch that is utilized to maximize leverage for the bench press. Okay, so let's start with the natural arch. And natural arch in the bench means if you lay down flat on a bench with your feet flat on the floor, your low back should not touch the bench. You should have this little bit of arch in your back, and you can exaggerate it a little bit. What this does is it allows you to pull the shoulder blades back and down, protect the

shoulders, hit the utilized better leverage, better mechanics, reduce your risk of injury. That's a better way to bench press. You don't want your back totally flat. You want your butt on the bench, but you don't want your lower back flat on the bench that throws the shoulders forward, tends to bring the shoulder blades out and round them forward and can cause problems. Now with power lifters,

they, the rules in powerlifting say that the upper back and the hips or the glutes need to touch the bench. So what powerlifters do is they exaggerate the arch so much to reduce the range of motion. So with a super big arch, you don't need to bring the bar back down as much on the bench, and you can lift more weight. You don't need to do that kind of an arch. In fact, the average lifter doesn't know how to do that properly. If they over arch, they could cause problems.

You're really just emulating a decline bench press. I mean, that's all they're doing. If you looked at the angle that a power lifter is doing on a flat bench, you look at the angle that they curve with that arch that they create. It's just like a, they shorten the range of motion up. They've got their hips up in the air, but their butt, even though their butt has to be on the thing with, on the bench, but they're really just creating

that same, same angle as you would on a decline, which everyone, anyone who's done a decline bench knows that a decline bench is a lot easier than a flat bench. So it makes a lot of sense for a powerlifter who's trying to increase their weight that they're lifting to create as much leverage as possible. It's just less length, you gotta press it up off your chest. Yeah.

If you wanna simplify it to that point, but yeah, they do that literally as a technique for them to be able to lift heavy weight, but also not have to press it so far up. Now, that being said, there is something to learn from power lifters. I feel like I got much better at bench pressing when I started to lift like a power lifter,

though, instead of a body builder, right? So, I came from the body building mentality first, which was the flare, the elbows out, only come down to 90 degrees. And I got so much more out of my bench press when I stopped lifting like a bodybuilder and I started trying to lift like a power lifter. I was able to increase my bench press.

I never felt the pain in my shoulders. I used to get pain in my shoulders a lot when I had bench press when I was lifting like a bodybuilder because technique is so important for a power lifter, their mechanics on the bench press are really good. And when you're trying, it's less about the arch, and it's more about exaggerating the retracting and depressing of the shoulders, right?

So think about the upper back, even though you can't see what's really going on with someone's shirt on and they're on the bench, all we see is this massive arch. So everybody looks at the arch and the bag goes like, oh my God, that looks like it's so dangerous, so that's so bad. What you don't realize, the main thing that's causing

that arch is that person is really retracting the shoulders back and depressing them, and that's causing this excessive arch. And the retraction, the depression of the shoulders is what's so important in a bench press to protect the shoulders, to get the most out of your bench, to be able to take it to full range of motion. So there's a lot to learn about bench press to protect the shoulders, to get the most out of your bench, to be able to take it to full range of motion. So there's a lot to learn about bench press technique from a power lifter from that stamp.

It's anchoring your shoulders in place. It's very stable to do that. And also that just slight arch even really helps to then provide leg drive too. So now I can focus on getting that kind of tension to go all the way distributed from the top of my body down through my feet, which adds even more availability to increase my force production. Not to mention that, so many people think

that it's so dangerous because they see it, and almost any other exercise that we talk about, like a major, like if you had an excessive arch and a deadlift or a squat, it would be a bad. Oh my God, or an overhead press. Oh my God, bad, bad, bad, bad, bad, so bad. But what you gotta understand, where you're resisting the weight

and where the gravitational forces are really at. It's nowhere near the lower back. No, it's on the shoulders. Yeah, the weight is pushing down on your shoulders. It's that pushing down your spine. Yeah, so there's really not that much risk in drew eyes because and the reason why I bring that up because as a young trainer, I didn't know better.

Okay, and I used to see people that were trying to be power lifters or lifting like that. And I and clients would ask me, they'd be like, what do they do? Oh, they don't know what the fuck they're doing. Well, yeah, they're exactly, they're cheating just to get the weight up and that's dangerous.

They're gonna hurt themselves. Yeah, they're gonna hurt themselves. Like, I didn't know, you know, I didn't, I didn't fully understand what was going on. And so, you know, I would tell clients, like, don't, you don't ever want to, you know, bench press that way. And that's bad or that's dangerous or whatever. But the truth is, there's not a lot of risk

in the low back like that. But you're not thinking about the art. So now if you're a listener and you hear me saying, like, that's not bad, don't go into the bench press, trying to arch the low back. It's all about the ret. So now if you're a listener and you hear me saying like that, that's not bad. Don't go into the bench press trying to arch the low back. It's all about the retraction and depression of the upper back, the shoulders that you're peeling back. That's what creates. I would say stick the chest out and pull the shoulders back rather than think about the arch. Right. Yeah. Next question is from MJ Cain 1414. Adam has said he's had success with fasting to increase appetite for a bulk.

Can you provide some details on this? I'm glad you picked this, Justin, because I posted this on my story last week, somebody asked this question, and I said, it sounds contradicting to do this. Yeah, a fast thing for bulking? Oh, yeah. Yeah, but you're probably one of the only coaches

that have even mentioned this. Right, and so I had a lot of success with this. What I notice from practicing fasting is, you know, man, you have the first like 12 to 16 hours that's really hard to resist food. And then you kind of get past that and it's like to get to 24, from 16 to 24 is not as hard as zero to 16, in my opinion. And then after that, you'd be like,

okay, I'm fine without food. And then the next day, you eat for the first time. And the first meal, it's kind of a small meal because you hadn't eaten for a while. But then after that, my appetite would like just, it would kick back up where I was really hungry again. What I found was when I was constantly trying to gain, right? And I felt this a lot when I was competing for the show,

it's because I was trying to get bigger and bigger and bigger and bigger every off season, which means I had to increase my calorie intake. When you're putting on the amount of muscle mass that I was putting on for a show, you're having to constantly increase calories. The workload is going up, which that requires more fuel. I'm, which is so that requires more fuel.

I'm building more muscle, that requires more fuel. So the calories were just creeping up, creeping up. And of course, I had many times where I'm like, oh my God, I just can't eat 5,000 calories today. I can't get 5,000 calories today. When I'd have these moments where I'd been, in a bulk for several weeks and just struggling to eat that much food,

one of the best things that I would do to interrupt that bulk would go on a one day fast. And I would do this one day fast. And it took me a long time to get to this place in my career and training because in the past, and I know Sal and I have addressed this before, you know, the young insecure me who was always trying to build in bulk, you know, the scale would go down in a day and I would freak out like, oh my God, I lost and bulk. You know, the scale would go down in a day and I would freak out. Like, oh my God, I lost five pounds of muscle today because the scale went down five pounds.

Once I realized it's not how the body works whatsoever. Most of that is carbohydrates and water that I'm just holding in calories. It's inside my body. The button fasting is not gonna lose three pounds of muscle off my body in one day. So once I got past all that, I started to use this as a tool in bulk,

just to interrupt bulking. I'd be bulking for several weeks, it get really difficult. I throw a single day fast in there and then I go right back into my bulk. It was amazing. This is a great example of knowledge versus wisdom when it comes to fitness.

Okay, knowledge says skipping meals, not eating protein every day, isn't gonna be good to pack. Okay, knowledge says skipping meals, not eating protein every day isn't gonna be good to pack on muscle, right? If you wanna pack on muscle, consistent calories, consistent protein feedings, that's what the studies show, okay? And that's true, that's exactly what the studies show. Here's where wisdom comes into play.

When you coach people, when you train people, when you work with a lot of people, when you bulk or eat excess calories for a long period of time, you start to hit a wall. You start to hit a wall, you start to feel like... You're... You start to force feed yourself, you don't feel good, digest the issue, start to pop up,

and at which case, then it becomes more important to focus on that aspect, not the physiological aspect, not the protein and the calories in my body, but rather the psychological aspect, palate fatigue, and my gut health, all of which can become big roadblocks to your muscle building goal. So at that point now, we're gonna stop on the feeding, we're gonna stop on the giving myself protein every day and it's like, okay, I'm having a trouble feeding myself,

I feel like I'm force feeding myself. I need to do something to increase my appetite, I need to do something to improve my gut health, I need to do something to increase my appetite. I need to do something to improve my gut health. I need to interrupt what's happening right now. And so I'm gonna do a fast. So when you hear us talking about that, there's a lot of coaches out there that are like, oh, those guys are idiots, you shouldn't fast for bulking.

Okay, yeah, if again, if you lack wisdom and you're looking at just the studies, but what Adam's talking about, and what he found tremendous success, coaching people, and himself for Competition and when I've worked with people who want a bulk I found tremendous success in doing this because it becomes a real Problem when you're trying to eat more calories and you just don't want it

You don't want to it doesn't feel good. You got to force yourself to eat You go ahead and stay down that path and you're going to run to bigger problems. And it doesn't, it's okay. You might take a micro step back by fasting for a day or two. And when I say micro, I mean literally micro. You're not losing tons of muscle. You're just not bulking like you were before. But then when you get back on track, you feel better, appetite's back, digestion's better. Now you're full steam ahead. Not only that, but also say something, this is also controversial. But this but I believe this. Some studies suggest that your body does become desensitized to constant repeated protein feedings. In other words, your body starts to use less of it for muscle and starts to turn more of it into energy to burn. I believe that fasting increases the

sensitivity your body has to protein just like it does to burn. And I believe that fasting increases the sensitivity your body has to protein just like it does to carbohydrates. Next question is from lean queen. How can I alleviate or prevent muscle knots? I get persistent knots on my legs, including on my soas and the back of my knees, which are very painful to work out. The knots seem to get worse after exercise and better after a hot bath. You know, what makes a muscle knot or when you feel someone's massaging you and you feel like a knot and push on it real hard and then all of a sudden it goes away. What causes a knot or what a knot is, there's a little bit of controversy. Yeah, if they come to any conclusion with that? Yeah, well, here's what the most common theory is.

And I just want to believe as well. Obviously your muscles contract or relax. And that's controlled largely by the central nervous system. And I do think that when your body is using a way that's unbalanced or you're dehydrated, lots of stress or you have poor mobility. That in order to protect itself, your CNS puts some muscles under a slight,

almost like it's sending a small signal to it and it's putting it under a little bit of flex. Like if you're a shoulder mobility's poor and you don't have muscles that support your shoulder girdle well, your CNS will turn on your upper traps a little bit to stabilize. So then when people come push on your neck,

you're like, oh my God, I'm so tight. Now why does it feel good to press on it? Because pressing on a muscle, just like stretching a muscle, eventually tells a center nervous system. Relax. So relax. And then you feel that release.

Oh, the knot is totally gone. So massage is good, foam rolling is good, not the solution. Those are all temporarily, temporary bandages. The solution is improve your movement patterns. Focus on mobility. If you have not been on our Maps Prime Pro webinar, it's free. Go on there. Adam teaches it. So you know it's a good job. And you learn good mobility moves for a lot of the body that'll prevent, that'll solve what's causing knots in the first place. Yeah, I wonder too if it's a constant repetitive usage

sort of a signal too. Like where they used to call it overactive, there's a lot of... I was gonna make this statement that I don't think that the science has been wrong on this. I think with the way we have explained it for so many years, because I learned it as overactive, underactive muscles, right?

This is an overactive muscle to where you're going right now. Right, yeah, and that's, so I've been paying attention to, and I'm trying to see where they conclude, because there's a lot of like debate around all this, but it makes sense to me to that, like you're producing the signal that I'm doing these patterns over and over and over again, and the body's sort of trying to warn, like, okay, so now there's

going to be an instability in another part of your bio that we're going to need to address. And this is something that we need to consider. And so for me, like, looking at it as an instability instability, like how can we mobilize the joint and get everything now to distribute that more effectively? This is taken on too much of the work. And so you may get some relief by then sort of dampening that signal by adding pressure or sort of rerouting it by doing different types of movements to put a little bit more distribution of that force into other working muscles. So to really light up and highlight other muscle groups to then

take that balance back to stable the joint properly. Well, let's take it to this person. It's their so as they mentioned, right? I think they read that right. So she mentions the so as. right? So imagine if you're, and you're both right in this in the way you explain this, right? So I'm with Justin, like I think that this is always made a lot of sense to me. It's overactive, underactive. It's an overactive muscle.

In other words, when you go to do a squat, the reason why you probably feel this in the so as, or probably on one side more than the other, there's probably some wood of a shift in your squat. And it could be the slightest bit of movement. It could end it could be all the way down to your foot, right? Your foot just barely pronates on one side more than the other. This causes some little bit of a shift

when you're at the very bottom of your squat. When you have a hundred pounds or more on your back and you're doing this for five, six, 10 reps, imagine how much more active that so as has to be on one side versus the other. And so you're sending a signal to the brain like, oh my god, fire, fire, fire, fire, fire, fire. Because it's having to take, it's not being balanced out in the body correctly. It's a one side to having to fire and work so much more. That's why it feels that way after a workout. And the reason why I massage feels so good, it interrupts that, right?

There's this, the brain's firing, firing, firing, firing. It's in a loop. Yeah, it's in this crazy loop because it's like, holy shit, like she's making this side work so much harder than the other side, this is it right. And so it gets in the state of like, tonus of like, cramping up, feeling. And then you're doing pushing on it or getting a massage,

it interrupts that communication between the brain and that muscle that's in that state. That's the way I would explain it. The way to improve it is what Sal said is there's obviously some movement pattern that is not ideal and you're not moving optimally. So working on good joint mobility, taking the muscles through front, full range of motion without any load on it, just getting good at moving well.

And you should, and this is what I love about the Prime Pro webinar that sells referencing that idea. If you do that, okay, so if you've been someone who's lifting consistently, you've actually you're wise enough to point this out, you notice, you've connected the dots every time you squat or do these exercises, you fill it in your hip flexors or you fill it in these areas. Now I challenge you to go through those movements, especially the lower body ones in the Prime Pro webinar. Go through those for a good 15 minutes before you go to your left and get back to me and tell me how much better that feels. You should feel it the first time.

100% and I'll say this, this is 100% confident, with my clients, I solved 90% I would say at least of problems like this, whether it's my neck is tight, I have versitis in this part of my hip, I have these knots on my IT band whenever I run, I solved a good 90% of people's problems or those issues with mobility and increased hydration. That's it, those two things right there. Hydration's another big one, by the way. If your electrolytes are off and your hydration is low, your muscles are more likely to be tired. Everybody knows that when you get that cramped feeling.

Totally, yeah. I would just have people track their water, okay, now you've got to have a drink about a half a gallon of water or a gallon of water every single day and let's do correctional exercise. And no joke, of that 90% of people that I saw their issues. Most of them it took me a month literally it would take me like real common one is neck tension That's a super common one here in Silicon Valley a lot of people working on on their computers and within a month of you know

Working on strengthening the mid-back doing a little little shoulder mobility, having them increase their water intake. They were always like, it's gone, it's totally gone. I've had this issue for years. So this is a problem you can fix, you just gotta solve it. You gotta solve the root cause. And doing massage and foam rolling stuff like that. It can be a part of the solution, but it's temporary. It's not really the main thing.

And that webinar again is primeprowebinar.com and it's totally free. I think everybody should go through there and try those movements. Look, MindPump is recorded on video as well as audio. So come check us out on YouTube. MindPump Podcast. You can also find all of us on Instagram and we do like to answer DMs. We do our best to answer as many people as we can.

You can find Doug, the producer at MindPump.dug. Justin at Mind Pump Justin, me at Mind Pump Sal and Adam at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle at MindPumpMedia.com The RGB Superbundle includes maps and a ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks,

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