Mind Pump: Raw Fitness Truth - 1446: The Effect of Cardio on Muscle Growth, the Negative Effects of Consuming Too Much Protein, How to Do a First Assessment as a Trainer & More

Episode Date: December 16, 2020

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about ways to improve cardiovascular health and capacity without interfering with muscle growth, the negative effects of consuming too much protein in one sitting, whether the Mind Pump wives are equally interested in fitness and health, and how to do a first assessment as a trainer. Why the brain is the most important organ according to the brain. (5:01) How Mind Pump buys gifts for Christmas. (5:59) UK vaccine warning for people with allergies. (21:27) How a chronic lack of sleep can contribute to heart disease and the benefits of blue-light blocking glasses. (22:24) The California mass exodus continues. (25:40) The worst Santa of all-time. (30:50) If there is food on the floor, it is free game for dogs! (35:52) Natures natural multivitamin, the benefits of organ meats. (38:02) #Quah question #1 – What are your favorite ways to improve cardiovascular health and capacity without interfering with muscle growth? (43:59) #Quah question #2 – Are there any negative effects when consuming too much protein in one sitting? (51:28) #Quah question #3 – Are the Mind Pump wives equally as interested in fitness and health? Is it a shared hobby or do you balance each other with opposite interests? (57:17) #Quah question #4 - How do you conduct the first assessment as a trainer? (1:06:45) Related Links/Products Mentioned December Special: 3 MAPS Bundles for your level of fitness! UK issues anaphylaxis warning on Pfizer vaccine after adverse reactions Sleeping less than six hours a night may increase cardiovascular risk Visit Felix Gray for an exclusive offer for Mind Pump listeners! Research finds that blue-light glasses improve sleep and workday productivity Elon Musk is leaving Silicon Valley for Texas. These millionaires and companies are joining him Nearly $3M meant for small businesses amid pandemic went to companies Gov. Gavin Newsom founded, data shows - ABC7 San Francisco Ghostly landscape of cobwebs: Millions of spiders turn green fields white as branches and bushes are cocooned in sticky silk Saved from Woke Santa Who Made Boy CRY! Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Code “Mindpump15” at checkout for 15% discount** How to Build Cardio Endurance Fast – Mind Pump Blog How To Improve YOUR Work Capacity (6 MOVEMENTS) | MIND PUMP First 3 Things a Personal Trainer Should do When They Get a New Client MAPS PRIME PRO BUNDLE - Mind Pump Media MAPS Prime Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Steven Crowder (@louderwithcrowder)  Instagram Christina Rice (@christinathechannel)  Instagram Ben Greenfield (@bengreenfieldfitness)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Saldas Defano, Adam Schaefer, and Justin Andrews. You are listening to the number one fitness health and entertainment podcast. This is Mind Pump. In today's episode, we answer fitness and health questions that are asked by our audience. In fact, the last question today was asked live by one of our listeners.

So we answer those fitness questions, but the first half of the episode, in fact, the first 37 minutes, we have fun conversation, we talk about current events, we mention our sponsors. If you just want the hardcore fitness stuff, you can fast forward 37 minutes. If you like to be entertained and wanna have a lot of fun

and listen to a mind pump the way it was meant to be listened to. Stay here. Starting the beginning, I'm gonna give you a breakdown though of the whole episode. So we open up by talking about why the brain is the most important organ, according to the brain. Yeah, of course. The brain told us that.

Then we talk about Christmas gifts and stuff we're buying for people. We talk about the UK vaccine warning for people who are getting the COVID vaccine, who have lots of allergies. That's kind of interesting. I talk about a study that says that poor sleep leads to a 40% increase in heart disease risk that led us to talking about blue light blocking glasses. Another study showed that wearing those throughout the day when you're on your computer improves productivity and sleep. Now if you're looking for a good pair of blue light blocking glasses, the company we like the most is Felix Gray. They're stylish and they're not orange or red so they don't

change the color of the whole room. Go to Felix Gray Glasses.com that's F-E-L-X-I-G-R-A-Y glasses.com that's F-E-L-X-I, excuse me, F-E-L-I-X-G-R-A-Y, glasses.com forward slash mind pump, use the code mind pump and get five percent off your entire order. Then we talk about Elon Musk leaving California. He's gone. No one bites the dust. Then we talk about the worst Santa of all time. Made a kid cry, you jerk. Oh dear you.

Adam talks about his dog eating the food off the floor. Then we talk about the value of eating organ meats. By the way, if you don't like eating liver because you're normal, you can supplement with organ complex from paleo-valley. This is a supplement made with heart, kidney, and liver. It gives you all the nutrients of those things, but it's in a capsule.

By the way, paleo-valley also makes amazing grass-fed meat sticks. And because you listen to Mind Pump, of course, you get a discount. Just go to paleovali.com, P-A-L-E-O-Valley.com, forward slash Mind Pump, use the code Mind Pump 15, that's Mind Pump 15 and get 15% off. Then we got into answering the questions. The first one, this person wants to know what our favorite ways are to improve cardiovascular fitness without interfering with muscle growth or strength.

The next question, this person wants to know if there's any negative effects for meeting too much protein at one sitting. The third question, this person wants to know if our wives are as equally interested in fitness. And so we talk about our personal lives a little bit there. And then the final question was a live caller. Daniel Lane calls him from the UK wants to know how we, with the best way to do a

Assessment with a brand new client. He's a personal trainer. Great question. By the way, this month we've done a new thing. We've never done this before. We put together three bundle packages for three different levels of fitness. So we have a bundle of maps, workout programs, perfect for the beginner. Somebody's brand new to resistance training, or maybe somebody who's had a long break and getting back into it. The next bundle is a transformation bundle. It's called the Body Transformation Bundle.

This one's great for people who are intermediate. So you've been working out for six months, maybe a year. You wanna get a workout bundle that's gonna suit you best. That's the Body Transformation Bundle. Then the third bundle, that's for advanced people. We've been working out for at least a year or two. Consistently, you want intense workouts. You've got great recovery.

You've got some pretty good goals. That's called the New Year Extreme Intensity Bundle. You can get all three bundles at maps, December.com, that's M-A-P-S, December.com. By the way, all the bundles are massively discounted. Go check them out. T-shirt time! And it's T-shirt time.

Oh, shit, you know it's T-shirt time. Oh, shit, you know it's my favorite time of the week. Oh, so amazing. Thank you. Oh, yeah. We have three winners this week. We have two from Apple Podcasts, one from Facebook.

The Apple Podcast winners are Christine Jargeur and Dr. Pengloss, 7171. and for Facebook, we have Marcos Rodriguez. All three of you are winners. Send the name I just read to iTunes at mindpumpmedia.com, include your shirt size and your shipping address and we'll get that shirt right out to you. What organ do you think is the most important in your body? Like brain, heart, the heart, you think it's the heart?

Of course, without it, you're dead. Brain. So if they had a fake, if you could, you could get a fake heart and still live. Like if you had any part of your body go bad, which one would you least want that to happen to? I mean brain, it's obvious. You know, so I was reading this article about that, right?

And he says most people say that the brain is the most important. Or sky wrote this great article about that, right? And he says, most people say that the brain is the most important. You know, and he said, school me right now. No, no, no, no. Most assholes would say that. Yeah, okay, I'm ready. I'm ready.

I'm glad you said that Justin. Thank you. Because you're a grownup. That's actually not, that's not what I know. So I would say the same thing, right? So I read the startless, I read a hilarious article and he says, you gotta ask yourself, what organ is telling you that?

It's like your brain's telling you that your brain is the most important. I'm like, I'm shit. For a preservation. He's right, if the brain's telling me that. Anyway, I thought that was silly. I thought that was absolutely hilarious. That's pretty good, yeah.

Hey, so where's everybody at with the Christmas shopping right now? Are we done yet? Is everybody caught up? I do still do. I still haven't got you guys gifts. Still. I'm gonna be honest. I'm probably not gonna get you guys anything though. Yeah. I got you guys gifts, but this is yet.

I got you so you didn't. I got you so I did already. But we have Christmas together as a family. I got you and your kids gifts. Come on. No, you're not. Wow. You get some kids right? Yeah, I'm glad I made that joke.

You should feel guilty too. Very good on you. Get on it. Yeah. Just how? Dude, so your families all do like Christmas listen and like spread it out to everybody. I think you know, super-sana and all that. We do the all adults exchange names. Everybody buys for kids.

So if you're under 18 or you're in school still, so we do, we all buy for college kids if they're going through college. So if you're in school, you get gifts from everybody. That's a great deal, right? And if you're an adult, we exchange names. Now, in my family, we buy gifts for our God children and our own kids, but we don't buy them for other people's kids.

Unless they're like a new baby or whatever, I'm sure my son's probably gonna get a ton of presence from people. And then you just buy your spouse a gift. So there's this like recurring lame pattern within my family. So we've there's this like recurring lame pattern within my family. So we've been doing this like exchanging people

and dude, every time I get somebody now, they get lazier and lazier with what they're putting out there as part of their list. Now I'm just getting like Amazon card, you know, and another gift card. And that's it. And it's like, okay, if we're just gonna do that, here's just, I'll just throw it like a stack

of cash on your face. Oh, wow. It's like, dude, it's so lazy on your face. Yeah, like, come on, dude. Like, I don't know, I'm trying to break the cycle because it started out as like, well, I kinda like this because like, how fun is it to just open up like a little stupid card?

Like, it's so lame. I know, but it's happened, it's like everybody's starting to just like, reduce it down to this. Why can't think of what I was all about. Nobody can think of what they want. Katrina and I were getting into it last night about shortcuts, how fun is that? So we were, so she just found out about the feature

on iPhone that, you know, when you're in a thread, how, you know, you like thumbs up, thumbs down, hard, ha ha, yeah, or reply to that thing, she just like has peace this together. And she's like, you do this all the time, it's so stupid. It's so lazy. I'm like, wait a second. Okay, you sound just like the old lady

who is making fun of somebody who's using LOL for laugh out loud. You use LOL all the time and OMG, I'm like, that's short. Oh my God, there's still people out there that like write out laugh out loud. Yes, do I? Does she write in cursive too? No, but I mean that was like, come on,

that doesn't even make sense. Some of you, it's just everything's getting fat. She's like, you know, next thing is just emojis. I'm going to actually a lot of people do that. A lot of people just use emojis to get across what they want. I'm one of those people that actually likes it when people want to give cards.

You know why? Because I'm one of those lazy people. Get buying gifts. That's actually lazy. Exactly. I'm admitting it. I get a little stressed out. Oh my god, what do I get?

Yeah, no, I used to like it. I guess now, I don't know. It's been a recurring theme like so many years in a row that I'm like, why are we even doing this? I'll just buy a shit that I want anyways. You know, and then I just started getting that kind of zone of like, I just buy things for myself. I'm like, this is annoying, you know, but then I'm like,

no, I gotta change this, because like, I'm trying to like, get back in the spirit of it and whatever. It's like, people enjoy actually watching you open something, that's actually something. Yeah. You know what I mean? Like, let's see if we can get back to that. So I've been challenging everybody,

like because there's been a few that put on the list and I was like, oh, it's the laziest, you know, and I was like talking shit. And everybody, whoa, whoa, whoa, like you're saying, like, oh, you crinch, you're the crinch. You're like thieving the spirit of the whole thing. It is, it is kind of funny though. I remember what movie it was,

but there was like some celebration in the movie. And then one guy gave one guy like 100 bucks, and then the other guy gave movie it was, but there was like some celebration in the movie, and then one guy gave one guy like a hundred bucks, and then the other guy gave him a hundred bucks, so they was like the same. Yeah, exactly. So kind of so lame. That's like, here's your $20 gift card to Amazon. Oh, thanks for my $20 gift.

Yeah, I agree with you, just be thoughtful. Now, I have a question for you guys, because you guys both have older kids. How do you decide how many presents or how much money you spend? What's the, what's the, what's, do you have rules that you give yourself or do you just get what you think you want? Whichever kid I like more. Yeah.

Get more. I know, right? You're at least weighed out like that. Yeah, so you know, you use that right? I think you should have had a better year. You should have had a better year, huh? You were an asshole. You're an asshole. You're an asshole.

You're doing a lot of good things. You're an asshole. You get socks. You get a place they should. Yeah. No, um, you get a place they should. No, I, so I think it's different from family family. So in Jessica's family, they would get a lot of little gifts. So she'd come downstairs or whatever for Christmas.

And then there'd be a bunch of things to unwrap. And part of, this is how she explains it to me. Part of the fun was unwrapping all these little gifts. So she's like 15 things that she could open or whatever. In my family, when I was a kid, when we'd come down for the Santa gift, it was one big gift and it wasn't wrapped. It was just there and we got it.

And that was from Santa. Santa. And so that's how I've done it with my kids. So my kids will come downstairs or whatever and then there's their one gift. And the real truth is you're just lazy. You don't wanna wrap the present. No, I asked my mom, I asked my mom about that

and she said I thought it would be weird that Santa would wrap a gift. You're gonna have to do that. Yeah, but she would wrap it. I don't know. One time she left, she fucked up a little bit one time because the label, the price label, was like half ripped off.

I'm like, why was there a label on that? Oh, I do a terrible job wrapping, you know, but I'll still like own it. It's just like, I'll wrap like a big, sometimes I'll just like take, you do the old thing where you take like a weird object and then you like wrap it up, but you put the present on the inside,

so totally throws them off. Yeah, so I have no idea. You, my brother would like, yeah, have competitions with that and like, try and you're like, what the hell is this? You know, and then you open it and it's just something like totally normal. Yeah, like like Russian dolls or like 15 boxes?

Exactly. Now how do you guys decide though, if, I mean, I would, expect like you, right? You have your son and your daughter, your son is in high school. So I imagine he has things that he wants, like, you know, the new PlayStation, right? Like a 500-year-old expensive thing.

And then you have a daughter who is into unicorns and she probably wants a stuffed unicorn. She wants a real unicorn. I know, expensive those are. It's crazy. So I mean, do you not go by a price amount? And you just say that's her biggest gift that she wanted. So we're gonna get her, this is his biggest gift.

And it doesn't matter that there's a $200 discrepancy. I kind of go by price and $500 is just insane to me. Okay, how much money I make? A $500 gift for my kid? Because I get them shit all year for stuff that they want, and I think you start to set a precedent. You know, like, whatever you start to get them

when they're little, they start to expect more and more, so I don't know, I'm a little bit funny with that. Well, it's an interesting conversation because this year, it seems to me, it's a little different. Like, we went a little bit overboard, just because we started thinking of these things that we're like, oh my God, they would use this outside

and do so much cool stuff with their friends. Or like, so you start kind of justifying a lot of these things, I'm like, oh my God, we're stacking all these up this year. Like they're getting a lot of stuff. But also too, it's just been, I guess it's just been hard, you know, for everybody, obviously, but to have them look

forward to this and then have them use it outside, that was the sort of the focus with that. So I think I'm fine with it. I do kind of try and limit the amount because it seems kind of ridiculous once you get past like a 200 marker, whatever like that. That's pretty ridiculous. I already gave Jessica her Christmas gift, but it wasn't because I'm terrible at keeping secrets. That's a wrapping again.

Oh wrapping, yeah. No, I don't. Although I am. It seems to be a theme here. I am one of those guys though. I'll buy a present and I just get so like, I wanna give it to you right now. But that's not why I gave it to her.

I gave it to her because of its value. So she uses the breast pump and they, you know, if you've ever seen a breast pump. I like how you're doing the hand motion. I know, it's boobs right here. You put it on, it's got the tubes, the big machine, you plug it in and you're stuck. You're doing the breast pump and you're stuck.

You're sitting there, it's doing its thing. Zerub, rubs. And you can't, you can't even hold the kid. Wait, wait, wait, wait, wait, like a factory. Did you get a portable breast pump as a gift for your wife? Well, I did. I did, one night that you put under your bra. You guys understand bro

What do you mean I don't understand? I'm rounded all the time That's literally like buying her a vacuum or a fucking you know what or like a pot you say that You say that she was so happy like this is this was a big deal for her He's a big deal dude. She's got this thing stuck there. She can't do anything else. I get it bro I get it. It's hella hard to to cook without the mobile fire. It's hard to toast bread without a toaster too. You know what I'm saying? No, we don't have a toaster.

You know I kind of thought that too but she loved it. So fuck you. I feel like right now it's just completely registering for you instead of you like, oh fuck me. No, I didn't say that to her. I did say, oh I felt like maybe you've been and she's like, no this is, she was, yeah, I'm a whole. If you still of you like, oh fuck. No, I didn't say that to her. I didn't say, oh, I felt like maybe you wouldn't. And she's like, no, this is, she was, yeah, I'm so grateful.

If you still gravy acted at least switch the labels and one of the kids got it, you know, they're like, no, what's this? Santa, look, it sticks to my back. This is so weird. Yeah, anyway, so you guys are done with your shopping? Yeah, we are done by Black Friday, man. Wow.

I, you know, and it's taken, I think when we first started this podcast, I think I'm, if those that have been listening since day one, I think I shared the first year that Katrina and I started to really do that. Like, you know, we've been together 10 years, I think about year four or five, we started shopping online a little more and a little more. I mean, just 10 years ago, though,

it was still very popular and common to go to the grocery store, go to the store and shopping. That was part of the experience, right? Oh, let's go, and and common to go to the grocery store, go to the store and go shopping. That was part of the experience, right? Let's go and we used to do that together, right? And when we first met, I think I was still doing the tradition where I would adopt a family and stuff. So the whole like going and shopping, like it was a whole thing for me, right?

Since then, you know, we started shopping more and more online. And I remember one year, like we just did all of it online. And I remember one year, we just did all of it online. And I remember Katrina and I both go and like, whoa, that was amazing. And it was so easy because not only is it obvious because you don't have to go to the store. I think it's hard to dress away. You also get in a box.

You don't have to have the hardest part about wrapping presents is actually finding a box for the presents to fit in and get all that stuff. So I mean, it gets shipped to your house in a box. It's so easy to set it all up that way. So, yeah, we knock it out. Did you guys ask for anything specifically? Me, personally?

Yeah. Would you ask for? Well, it's a secret. Yeah, it's a secret. What? Why is it a secret? No, it's not a secret. Okay.

I just wanted one of these, it was like a, Super 73, it's like this, almost like a MoPed bike, but it's like, I don't know how to describe it, other than it's like, you've seen them up in Tahoe, like they have like these tough tires, and it's like an electric bike that's like, it looks kind of like a cafe racer.

Pretty sick, they're out of stock. And of course, like, yeah, something like, well cool. Just get a motorcycle then. Yeah, yeah, so I had all this other like clothes and whatever stuff, and of course like yes, I'm like well cool. Just get a motorcycle then. Yeah Yeah, so I had all this really like clothes and whatever stuff, you know like that we're sort of my backup plans and like Yeah, but I want I try to get a BMX bike and all that and it just wasn't the right size And so that was another one on the list for me is trying to like because I want to like you know start doing that with my kids and And go on these pump tracks and get that become a thing. So how about you, Adam?

No, we don't really, so Katrina and I for Christmas, maybe a couple of Christmas's I've done a bunch of gifts for. Like sometimes all, even though this is kind of our tradition, I'll still go do that, because I like to see her open stuff. But our kind of our tradition is that we, we book a really nice trip for Christmas. Not actually going on Christmas, but that for like Christmas day or before, like that will

be our gift to each other. That's weird to do right now though, right? Yeah, it is a little weird. But we'll probably book it for like next year, the end of next year, sometime, or get something that we could potentially, you know, use later if we have to, or if it gets postponed, whatever. So, yeah, that's kind of been our tradition. As we just, we on Christmas, we normally sit down

and we go, okay, where do we want to go this year? And, you know, and that was, and as far as gifts, like we buy that stuff for each other throughout the year. And I do, I go kind of big for birthdays, right? So her birthday, I feel like a birthday is like more of like a big thing. And so for the birthday, we normally kind of go all out. And then for Christmas is kind of like, because we're so for the birthday, we normally go all out. And then for Christmas, it's kind of like,

because we're both getting something on the same day, we go instead of just exchanging a bunch of stuff, you know, that neither one of us really need, like I asked for a pair of white converse, you know? Like, they're like falling apart, do I'm due for a new pair, which is what, 40 bucks? Yeah, you totally are in need of shoes. It's blood.

And it's not even because I need it. I just think it's like an easy gift for someone to get to me. If you want to get me something like I need that, that's kind of how what I say is I put, I think, so I own my list, right? I had, and I normally like Katrina make it, right? So she normally makes my list of the things that she wants for the house, right?

So she eats and like curtains and like pillowcases and the one thing that I know that I think that was mine was like my converse, you know, that was the one thing. But I used to be a huge grinch about Christmas because of the expected aspect of it. The expected aspect of buying gifts, and I used to hate going to the mall, and there's so many people, and doing the whole thing.

Oh yeah, that always sucks. Yeah, Jessica's such a fan of Christmas, like the spirit of it, and the whole thing, that I like it again. But did you start right after Thanksgiving with the Christmas music? Did that all, is she that much of a fan? Huge.

Okay, so that's been the Courtney. Right, we have a new baby, so it's a little less now because obviously she's much more occupied, but she would jump the soap containers, the towels, the decorations all over the place. Christmas cookies, Christmas music, the, I mean, decorations, you know, all over the place. Christmas cookies, Christmas music, like, it's a big deal. And she's, she loves it.

So that made me like the holiday, but I hate it. I hate it because of the whole, oh, I'm expected to do, it doesn't mean anything, I'm expected to do it. So, you know me, you know my history, right? I've talked about how I, the holidays are always rough for me or whatever, but I like the whole, leading up to Christmas. I really do. Even though, like, it's always weird for me, like, but I like the whole leading up to Christmas. I really do. Even though it was always weird for me,

like the receiving gift thing and all that bullshit. I've always liked the time of year. I like the cold weather, the cold nights. Did you ever not get a gift for Christmas? Oh yeah. Oh man. Yeah, yeah. So part of what stands out to me the most, right?

Of course you always remember the bad rumors. There was plenty of times I also got shit too. So I don't feel fucking sorry for me. But there was times for a birthday, like I would get like, you know, my aunt or my grandma, or someone they would mail checks in, $100, $50, whatever for my birthday. And I would have to give that money to my family

to get food on the table and pay bills. And you do that to a kid enough times, and then I become resentful, right? So I was a little shit back then. And you know, selfishly it's my birthday or holiday, and I want become resentful, right? So I was a little shit back then and selfishly, it's my birthday or holiday and I want, I want, I want. And enough times of not getting what you want or stuff being taken from you,

you just become numb to it. And so as an adult, I've now become numb to like the receiving thing. So I actually like, I love giving. So that's why I did adopt the family and I like to get for people. What I struggle with is receiving. And I'm also, you know, ran 40 years of my life

being very selfish. So if I want shit, I buy it. Like if there's something I really want, I buy it. So I'm really hard to shop for. So you add in the fact, I'm hard to shop for. And then on top of that, I'm awful with my response. Can you give it to me? Well, this is gonna be an interesting Christmas

because I think they're doing the restrictions again like they did for Thanksgiving, you know, where they're telling people not to hang out with anybody because of COVID and all that stuff. So it's gonna be a kind of a weird one. People are gonna do what they're gonna do. I think so. I think people are starting to get you to

they'll say whatever they want. Turn our podcast into a drinking game, right? Every time we say COVID, they take shots. Really? Yeah, you'll be careful. Yeah. I'm still over talking about it. Hey, well speaking of which the vaccine I think is approved in the UK already,

they're already given them out, but they're putting out warnings for people severe allergies because people severe allergies are not typically part of the trial, but we'll see, see so far so good. What ends up happening? Has it been, I thought I've heard certain here news that it's not so good? No, there were a couple adverse effects from people who have severe allergies. So it must have caused some kind of immune response. And is that pretty common? I mean, I would imagine that's pretty common

with all vaccines, right? If you have everybody has a great experience with them. Usually if you're someone, so my sister's kids have severe food allergies and they're very careful with them, with certain vaccines because of that, because the immune response can be so strong to a vaccine, because that's what a vaccine does, right?

It stimulates the immune response, you build up immunity, and if you have this kind of hyperactive, hypervigilant immune system, then it can kind of, you know, my class problems. So interesting. Yeah. Hey, I got a sleep study for you guys, actually.

I wanted to tell you guys about this. There was a recent study that came out that showed that chronically poor sleep, which they counted as six hours or less, so people who don't get at least seven or eight hours, increased heart disease risk by over 40%. Wow. Just that.

They did controls too, for everything else. So sleep. More reasons, it's a some part sleep on its own Causes some pretty bad. I mean, it's huge. That's a huge jump 40% I feel like such an old man that we talk about that all the time But I because people need to hear it though. I know I know because he when we were I mean when you were 25 as a trainer Did you ever talk about it? Well, how about this? How about this? How often did you train your clients and talk to them about this? That's what I mean, I was from referring to. It's like even training clients and helping them,

which most of them were obviously much older than I was when I was 25. Yeah. I was terrible. I just never talked about that. I just figured that they're gonna get whatever sleep they get and all the stuff, while I get calls the meal the night,

and I gotta take care of this and that, and I'm like, okay, that's your own personal lifestyle, whatever, I would just try and patch whatever I could during the day but not even consider the fact that, well, there could be a better way to do this, actually maximize whatever sleep you can get. I honestly just, I really didn't think it made that big of a difference.

I really didn't. I thought it didn't unless it was terrible. Right, right. Obviously, I know that someone who not sleeps for three days and is exercise, like whatever, but like someone who is like, chronically not sleeping well, like by missing by, an hour or whatever or getting up,

I didn't think that was as crippling as it really is. Or else, you certainly wouldn't see me wearing bluebockers at night. Like, that is something I used to make fun of, dude. So the fact, every time I put them on, I kind of laugh at myself a little bit because I was that guy that used to walk. Even on this podcast, you could go back

and hear our evolutionary, like making fun of like the blue-blocking glasses to now. It's like, oh my god, like life-changing, for a lot of people. Another study came out about that too and showed that people who wear blue-light blocking glasses, while they're working in front of their computer, are more productive and get better sleep.

So it's another study that confirms that. But I never, I never, ever, and I feel so bad because sleep is up there with diet and exercise. It's like, it's like the core, one of the core things. Well, it's like one of the number one things I address now. So if I talk to somebody, it's like, I'm asking about sleep and movement diet, all those things are the first things that I'm going to cover with anybody. You know what the problem is?

The problem is that we do such a good job compensating for lack of sleep that we don't realize the impact it's having, unless it's extreme. If you're totally missing sleep or you have insomnia, then it's a big problem. But if you're like, oh, I get six hours here and seven hours there, but I wake up a couple of times a night, then I drink coffee and whatever. Yeah, our culture is all based off stimulants now, which is definitely masked that natural signal that maybe I should get, try and get better sleep tonight.

It's like, well, this is just, you know, that was a crazy day. I'll just keep drinking coffee to make up for it. It wasn't till the very end of my career when I started talking about it a little bit, and then I remember seeing huge results people got. It would fix their sleep, and it was like, I changed their diet, I'm like, holy cow,

this makes kind of a big difference. It's a huge difference. That was at the end of my career. It's like 20 years later than I know. Sorry, all your other clubs. Another thing to slap ourselves out. Hey, do you guys hear about Elon? Oh, moving to Texas.

Yeah, he's out. Another one. I know, everyone's out. There's an Exodus going on right now. California doesn't mean anything though. Yes. What was the article that Jackie sent over about Gavin Newsom's company and all the loans? Oh, I don't know.

Oh, you guys didn't hear that? PPP loans. Did you hear that, Doug? Three million. I saw the article, but I didn't read it yet. Oh, see, my buddy shared something out. He shared a different article. I didn't get a chance to read Jackie's.

I just saw it. I was like, oh, I've heard about this. But supposedly, a lot of his... What company is it? God, maybe look this up. Gavin Newsom's company. It's a very popular name. So what was Elon, what did he say was his reasons?

I don't know. I think it had to do... Well, because you remember he had a battle with California about opening up his... So I think it's just... But I thought he won that and just kind of was still allowed to be able to. Yeah, when people typically leave a state like California, it's due to, the number one thing they say

is cost the living, right? So they'll say it's just so expensive. It is very expensive. To live here, then the second thing that they'll say is the business, it's not a business friendly state, so a lot of entrepreneurs will leave because. Sure, fair critiques. Yeah, it's very difficult business-friendly state. So a lot of entrepreneurs will leave because- Sure, fair critiques. Yeah, it's very difficult to open up a business here.

And then now what's kind of coming up towards it is quality of life. People are complaining about things like homeless problem. Like for example, if you're in Los Angeles, homeless population there is massive. But that's just another celebrity to leave California to go to Texas. So it is kind of interesting. I've always thought it was interesting that someone like that would be leave California to go to Texas. So it is kind of interesting.

I've always thought it was interesting that someone like that would be in California in the first place. Like again, you have a business. California is physically beautiful. It's its own, yeah, like economic powerhouse at one point. Like I don't know what it's at now, but it still is. It's still like, it's like what number five or number six as far as one of the biggest economies in the world.

In the world. Yeah, in the world. Yeah, and it's also physically one of the biggest economies in the world. In the world. Yeah, in the world. And it's also physically, one of the most beautiful states, period. You have some of those beautiful mountains in snow. You have the ocean right there. That's what I hold on to, honestly, because I've lived in the Midwest and no fans, the Midwest or anything, but like, it's just, I wasn't used to growing up in that like extreme shift of seasons.

And like, you just, it's so mild and temperate here and like the, you know, coastal and... We don't have seasons. There's a lot of things you take for granted here. We don't have seasons. We don't. I mean, that's just it. If you live in the Bay or you live in LA

or you have really mild versions of it. I think what's the, it's San Diego another place, right? That does no change. Average temperature is 72, the whole entire year. That never changes, though. Anywhere else in the whole entire year. Yeah, that never changes. Anywhere else in the country, it's like you have the seasons. Yeah. Which I don't know. I don't know. I guess I've never, I haven't lived in extended period time.

We live in Colorado for a while. Yeah, you appreciate it. I think if you grow up with it. Yeah. But if you do, it's just like, yeah. I think shoveling, shell shock, shoveling snow every morning and going out and really cold weather, that might get old. Well, it's still not every morning either. It's a season. You do it for three not every morning, either it's a season. You do it for three, four months, you know?

Depending on where you're at, obviously some places might be five, six months, but most places it's a couple months, a few months that you're, it would be shoveling snow. Well, I mean, look at this. You have all this, and by the way, you live in a place like that, you have all the greatest, latest, greatest stuff

to make it easy. Well, here's a thing that my dad always says, and he appreciates is that, you know, there's parts of California, that you're a few hours away from the snow, and you're a few hours away from the beach. So you have both, and you're in the same- There's lots of things to do all around you.

So that's what I love about it. You gotta pull this up for me, Doug, that you guys just reminded me of something. Speaking of like living in different areas and snow, I was looking at these pictures from Australia and it looks like snow. Oh, don't tell me the spiders. Yes. Oh, my God.

Listen to the, so Doug, look up a spider season in Australia, webs on trees. Oh, yeah. Yeah, it's, there's so many, Whoa, it looks like snow. It looks like snow. I think I've seen a video about this. This is a long time ago though.

Is this a recent one? Yeah, well, I was just, I can't, I don't even remember where it popped up, I didn't, the only reason why I remember that is because what you guys are talking about. Yeah, they all like collectively make webs together and it just like, and then they all hatch and there's so many of them.

Yeah, there's so many, so many, so many, so many. Dude, it looks spooky. To me, like, I could imagine walking by the park and seeing something like, yeah, look at that, doesn't that look like snow? Oh my God. Yeah. You imagine just someone just pushing you

with that feel. All over you. Oh you in that field. Oh, I'll over you. Oh! Spiders everywhere. Isn't that wild? Yeah, yeah. It was so funny. We have nothing like that here. No, well, Ethan was going downstairs the other night

and there was a little black spot at the end of the stairs and he thought it was like a piece of fuzz, you know, from the laundry or whatever and goes and like actually like picks it up and it was this And he freaked out. He's like, ah, like super loud and I thought like he got hurt and I've run downstairs He's like, ah, the spider and like it's not that big a deal like it's a spider He's like, who's in my hand and I look over it and it was this huge spider Dude, I was like, whoa!

It was like huge. It was like one of those wolf spiders. He was holding it in his hand? He had it in his hand and then it jumped out of his hand and he freaked out. So I was like, I get it. I get why you give the reaction you did. I'm gonna freak me out. You get it past. Yeah, you get it past. I think there's an innate fear of spiders or... But then there's a lot of learned part of it, right? Yeah, because I don's like an innate fear of spiders or and but then there's a lot of learned, you know, part of it right? Yeah, cuz like I don't like even little ones. Yeah, cuz you guys see Latter for a louder with Crowder's post yesterday. Oh, is this about the Santa? Yes. It was so good

So you didn't see the Santa right? So there's this kid that that asks you know They line up and they go and they sit on Santa's lap and then they ask Santa. This is current, right? Kids all masked up. He's in it. It's just happening. And then Santa's like, what do you want for Christmas? And the kids, what do you say? You wanted a Nerf gun? You know, he said I want a gun first

and the Santa goes, no, no guns. And then the kid goes, a Nerf gun. And he goes, no, no Nerf gun either. And then the kid starts crying. What? Yeah, it gets down from the Santa and the mom takes so many leaves. Who's this?

So louder with Crowder finds out who this kid is and his parents are, gets all Santa dressed up and then calls the kid. It was such a awesome. And he did a whole thing. Did you give him like a bunch of... I mean, it was even better. It wasn't just about, obviously, I think they're sending him over like a ton of Nerf guns and stuff, but the call. I mean, he played like he was real Santa and the kid, you can see the kid light up and like,

and it was a very classy way of kind of shitting on the other Santa like just that like he wasn't vetted properly and he apologized for him and everything and then he obviously collected some. I'm gonna make it political, the kid asked you. Oh, toy. It's a Nerf, I wonder if Nerf is gonna, like, what, how they're gonna react.

You know, right. When it's a response or whatever. Yeah, maybe those, I mean, if they're smart as far as advertising on the top of the top 10 list for Amazon has like three or four, like Nerf products that are guns that are in there is like the top selling. So it's like, it's not like, it's, you know, people are,

it's like, shying away from it. It's like the, the Goya beans thing. Did you guys see that? Oh, that was hilarious. The what's her name? Alexandra made AOC the employee of the money because she said to boycott them and they sold, I think their sales went up like a hundred thousand percent. Yes, crazy. They're like a record, a little bit of a sales backlash. No, you know what that reminds me of with the Santa. Do you guys remember a Christmas story? One of my favorite Christmas stories? Yeah, yeah, yeah. You want the BB gun?

You'll shoot your eye out. Santa says that to him. He's like, right. Devastated. When I was a kid, those were my favorite gifts. I'm just straight up. I loved swords and I loved play guns. Those were my absolute favorite.

I don't know what it is in the DNA, but boys, like if they see a stick, they're gonna fight, you know, swords with sticks. If they see anything that resembles, it's just like they're playing see a stick they're gonna fight, you know, swords with sticks. If they see anything that resembles, it's just like they're playing, you know, and so like to try and monitor that, I think is ridiculous. Do you think it's a learned behavior? Or do you think it's in it us?

Oh, boy. I think it probably is a part of, at this point, I mean, I'm sure it's existed for so long. It might be a part of who we are. It's like passed down somehow, I don't know. Yeah, you ever seen, okay, I don't know. This is my personal experience, but you see boys play with Legos.

What do they make with Legos? Yeah, guns and swords. Guns and swords. Every time. You know, we've been in so many battles and wars like from the beginning of time, it's like it must have been. Well, that's where I'm at. I'm wondering if it's something that they just,

they naturally are drawn to or gravitate, or is it such a learn behavior by all of us that we, because I'll be the first to admit too that, you know, my son comes walking around the court. So he has like an area where Katrina lets him get in with all the Tupperware and like the plastic ladles and things like that. And he'll have two of them and then it's my natural thing to play. He comes walking over and I started hitting it like a sword, you know what I'm saying? So is it my fault?

Did he, was he, was he, would he have never done that or is it now because dad did that right away? And hitting it like a sword. You know what I'm saying? So is it my fault? Did he, was he, was he, what he had never done that? Or is it now because dad did that right away? And now it's a thing, right? Because you could be like, he shows. Yeah, I could pretend like we're, uh, cooking. Yeah, cooking. You know what I'm saying? So you turned it into a wet, right?

Right? That's a good point. That's what I'm asking you. I'm sure it's, yeah, both. Hey, and I'm sure you did the same thing too. Of course. That probably the first time you're kidpicking the mistake, you probably did the light

savers with him for sure. You know what I'm saying? Totally. Yeah, that's true. Yeah, I expose them to Star Wars real early. Well, Well, Nerf has some pretty incredible guns. They've got like, they've got like, gattling ones with like, like, chains of bulls. Like, 30 of them, do you really? Yeah, because it's so fun, because we have a property where it's like, you can hide behind trees and stuff. And so I've actually like placed,

ammo around different trees. So the kids that come over, they love it. They just put on goggles and then they go, you know, ham with it and then they have a good time. Do you guys remember, they don't, I don't know if they make these anymore, but do you remember the guns when we were kids, the play guns that shot the discs?

Yeah, the little plastic discs? Little foam discs. No, no, no, no, no. The original ones weren't foam, they were hard plastic. And you could, I mean, you, you feel them a little bit. That's what made them fun. Well, those airsoft ones, no, no, no, no. The original ones weren't foam. They were hard plastic. And you could, I mean, you feel them a little bit. That's what made them fun. Well, those airsoft ones, yeah, those got like real crazy. Oh, yeah, and I never did the airsoft.

Oh, yeah. I told you, you have like leagues for that shit. Yeah, that's like all those firsts. It came out, it was bad news for me when I'd come back. I got a couple of class. Yeah, actually, somewhere in my garage. Have you seen the video, there's this one guy that goes to these airsoft tournaments?

And I guess they're legit, people wear armor and if you get hit, it hurts and headshots are not allowed. And so this guy films himself and he's narrating it. You can watch this YouTube channel and he snipes people and he shoots them in the like in the ear and he laughs and they're looking around for him. It's terrible, but hilarious. Yeah.

You see these guys perched up their weight and then they get in the face and he comes down, he starts laughing. He's terrible to put on. But it's all so funny. I got some of that funny that happened yesterday. You guys, so yesterday Katrina came in here, right? You guys saw Katrina come in with Max.

And have you guys met the new nanny? The Rosa? Yeah. Okay, so you guys met her, right? So she's new, right? So she's still kind of like feeling us out the family out. It's like that, you know, we're on like month one right now. Still, right?

I saw your search history. Yeah, almost. Yeah, yeah, right? So, right, so we're like learning all that and a couple has sex with me. Yeah. Video. No, we have to not, right?

So she, yesterday before they're heading over here, Katrina's carrying Max and she's carrying Max's breakfast. So he's got his pancakes and his banana, and she's got it on a little plate. And I guess Katrina says she walks out the door, and instead of saying anything, she stops to go to the bathroom, and our downstairs floor right before you walk out the house. And instead of bringing the food into the restroom, she politely sets it down on the floor outside the bathroom. And Katrina is like a few minutes went by and she hadn't walked out the door. So she opened the door to see and she goes, she sees that the lights on

the bathroom and she looks down and Bentley is just destroying the floor. Yeah eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat,

eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat, eat,. Yeah, that's their territory, right? So we don't like, no one feeds them off say, well, they're not used to doing that. But if we put something down there, it's for them. And so, and Bentley's just got like radar like that. He was upstairs sleeping on the couch like, out, and she sets that down for a minute. Yeah, and then it went down there.

It was pin drop. Well, I know when we're eating in here, your dog will be sound asleep. And then next thing I know, he's standing right in front of me. He's looking at me Yeah, he's waiting for crumbs. Yeah, waiting for something He loves Justin for that reason. Yeah, so he He's full after big that was just

It's a full meal for my crumbs. That's totally funny. Yeah, do you feed your dogs? I know you have like a special diet. Do you give them like organ meat? Sorry like that to give them more? You know what? Okay, so I don't, and I was, I'm glad you brought this up. I was gonna ask you, right? So I didn't even know this till just literally,

this is funny. My sister reached out to me about this the day before, I just started consistently using the Paleo Valley organ. I didn't even know that they had organ complex. Yes. I didn't know they had that, and I know we were talking to another company for a while that we were potentially gonna do business with.

And I know I should remember, because I think Shawna did bring it up. I think you've even brought it up, but there's just so many. I use their organ complex. I don't pay attention to you that often, right? So anyways, I'm in our closet and I see it. He tells me this all.

Yeah, I do. So I start using it. But then it got me thinking, because Bentley's got all kinds of stuff going on with his hair and his eyes right now, he's getting old. And I was gonna ask you, what your thoughts were on of me feeding that type of stuff to the dogs. You know?

Yeah, I mean, all it is is it's freeze dried organ meats. I think it's heart, liver, and kidney. You can totally do that. You can't have the capsules and put in his doctor? Okay, so now that's from my dogs, okay, that's one of the questions I had. And then for me, so the back says four pills that I'm supposed to take.

Do you have an idea what that is equivalent to of like, if I was an eating whole foods because I don't get very small serving? So here's a thing with organ meats, they're so nutrient dense, right? So like liver, like let's say you ate chicken liver and you're eating it because it's got the iron and the vitamin A and all that stuff.

If you ate a couple chicken livers every day, in a relatively short period of time, you may reach too high of levels of those kinds of nutrients. So organ meats are very, they're super new, it's like nature's natural multivitamin. So you don't want to eat a ton of it all the time, you want to have maybe a little bit all the time or some and then go for a while.

Okay, so let's do, I know this is a generic question, so do your best. I know we can't be completely specific, right? But let's take me through a couple of weeks of eating and I consistently don't have any liver at all, right? So I don't have or any organ meats. So I'm supplementing every day with these pills. Now let's say it's a good way, I go buy it, I buy it and I'm going to include it. I'm going to include it in at least three meals this week. I'm going to include it. Do I take off just those days of eating it from the pills? Or do you think that's enough?

If you weighed a couple ounces of, okay, this is very individual, right? I know, that's why. You gotta understand, I get that, right? Depends on the nutrient deficiencies in the person, but if you weighed like a couple ounces of organ meats once or twice a week, you would never, that's it, that would be enough.

You wouldn't need to supplement or anything like that. The problem with organ meats is that people don't know how to cook it, and would never, that's it, that would be enough. You wouldn't need to supplement or anything like that. The problem with organ meats is that people don't know how to cook it, and even when you do cook it, it tastes, it doesn't taste like a steak, right? It's different. You eat hard or kidney or liver, people just don't like the flavor. So I treat it similar the same way that I treat

my omega-3s like with fish. Oh, so if you have fish, you don't have to. Yeah, so if I eat fish at least two times, the three times in the week, I don't mess, I don't worry about Omega's. If I realize that I haven't had fish for an entire week or two in a row, I get back to taking my Omega's on a daily basis.

Is that similar, you think? I would. And so again, for people who don't eat organ meats, they may see some value. You know, it's funny, back in the day, body builders. I know, that was one of the number one supplements. That would desiccated liver tablets was huge and they would supplement them by the handful. Vince Garando was a big fan, for example, of doing that. I mean, actually all the bodybuilders of the 50s and 60s,

they would take handfuls of desiccated liver in between their meals. Now, remember, this is before multivitamins, this is before most supplements, but they swore by them. Until this day, desiccated liver tablets are kind of popular among some bodybuilders. Now you see these types of supplements are popular with wellness professionals. And really, it's just the bioavailability

of the nutrients in them. You're going to utilize typically more of the B vitamins and the iron and the A and the, you know, the co-Q10, for example, like heart is very high in co- enzyme Q10. It's very important for the heart. You're going to get, you know, there is some evidence that suggests that you'll, it's more bioavailable if you eat it in heart versus if you take a pill that has it, which I believe that to be true with most food. I think that's, you're probably better off eating fish than you would be taking fish oil, for example, and by opinion. Right. I mean, to me, that's always a goal.

The goal is always to get it through whole food, the reality of it is, I don't always have perfect weeks, right? You know, all the fish like that. I rarely do get organ meats, and so if I'm going to supplement it supplement it, I'm gonna do it daily unless I get it two or three times in the week. If I get it two, three times a week, then I'm not gonna worry about it. That's how I'm gonna treat it. Yeah, but I mean, I tell you, if you're really into fitness and you're working out and your diets really good and you want to, and I say really good because there's other important things to look at, right? First, but let's say everything's really good, and you wanna just, you wanna really see what you could do with your diet. Try throwing in a few ounces of organ meat once a week or so,

and then see, see how you feel. Most people, women in particular, really, gain a lot of benefit. And I think it has to do with the fact that they lose blood once a month. When you have the meat liver, my clients, when I've had the meat liver, went out two ounces a week, like a small amount,

all of them came back with great results. This quaz 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 MindPump for 20% off at checkout. First question is from Pat of Blanc. What are your favorite ways to improve cardiovascular health and capacity without interfering with muscle growth? Okay, so first let's be real clear. If you wanna maximize muscle growth, some cardiovascular help will help with that. So I don't want people going the opposite direction

and think I do no cardio because I wanna build the most muscle. Cardiovascular capacity and health will contribute to muscle growth for most people as well. That's true, but I also want to challenge that a little bit too though. Well, I mean, it all depends on the context, right? Because if somebody is also struggling with not eating enough food and they're a hard gainer, then any sort of extra activity is only going to make building muscle that much more difficult. Well, have you ever been in a situation where your cardiovascular capacity limited you from doing

20 reps of squat or? Yeah, I know, that's the argument for how it can help. So I'm not disagreeing with you. I'm just saying context matters here because, if you have a kid who like I was, who was a hard gainer and struggle, and the reason why I was such a hard gainer was one, I had poor programming, I didn't understand nutrition as well. And I just struggled with getting enough food. I couldn't quite, and the very first thing that I did that showed the first like 10 pound gain for me was cut out basketball. And I loved it. And so yeah, I did my cardio suffer.

Like could I handle super sets the same way? And did I fatigue out probably a little bit in my training? Okay, maybe. But I also now was burning, you know, 400 less calories every single day, which meant I didn't have to eat 400 more calories, which is what I struggled with.

So, I mean, I seen all the research to show the benefits that it can have with building muscle, but you also have to take into consideration who we're talking to that could be as. Yeah, always, that can agree with that. I'll say this with cardio, the most anabolic form of cardio, the form of cardio that is the most muscle preserving,

and in some cases muscle building is sprint. Yeah, fast twitch hit, yeah, type of exercise. And this is where I tend to kind of lean. And so I bring up ways that I'll try and incorporate that. Usually I'm intermittently weaving in cardiovascular just to maintain a certain amount. So I feel like I'm in condition. I feel like I want to be able-bodied athletic.

So it is an important aspect to be able to have some kind of an endurance. And again, to Sal's point, having like a 20-repp change is really exhausting. The fatigue sets in. Like, it will contribute and help in that arena, which also builds you muscle from that perspective. But to keep it kind of fast twitch and not extend the time length with that, I think, is definitely an advantage to preserve muscle. Yeah, years ago, so I was like, you Adam, a hard gainer, skinny, fast metabolism,

but I had gone so extreme with the anti-cardio that my cardiovascular fitness wasn't very good. And I remember, and I didn't really realize it, right? I was like, no cardio, burn no extra calories. Then I had this trainer that worked for me. This was back when I was an assistant, and I was probably 18 or, I was 19 maybe, and I had this trainer that worked for me.

I was at Saratoga, the 24th of that up in Saratoga. And he was really lean. And I was relatively lean, but not lean as him. And so I said, hey, I wanna get lean, what do you do? And he says, well, I do a little bit of cardio, and I'm like, yeah, but don't you lose muscle? And he goes, don't do too much or whatever, but it'll help you get lean.

So he convinced me to do some cardio. Now my cardio consisted of getting on a elliptical for 20 minutes, a few days a week. So it wasn't a ton of cardio. I actually built more muscle when I did that. Now it wasn't the cardio that directly built more muscle, but I noticed in my workouts that I was able to do more sets, I was able to do more reps and things like squats,

and pull ups and deadlifts and supersets. In my case, the lack of cardiovascular fitness was actually taking away from my ability to build muscle. So I went to this exact same thing too, right? And the way I actually solved it was improving my mile time, because if I was able to keep my mile under eight minutes, there was no weight training set that was going to gas me more than that. So, and if my mile time was over eight minutes, I wasn't as good of endurance enough to

power through some of these exhausting sets that you're talking about. Like, 15 sets of squats, four or five sets is exhausting if you have no cardiovascular endurance, 100%. But if you can run under an eight minute mile, pretty consistently, being able to do that is tremendously easier. Then it's mostly muscle fatigue, that'll limit you. Exactly, whatever then, right? And what I liked about that, or what I liked about that for me was that,

it's eight minutes. It's eight minutes of cardiovascular endurance that I'm doing, right, to make sure I've got enough gas tank to make sure that I can really fuel my workouts, get all the benefits of those studies that you're referring to that we're talking about right now, and then at the same time too, not spend so much time on the cardio.

Now, later on in my career, once I got into competing, I did hit post workout. And I only did it for the last two or three weeks. Like 12 minutes, right? Yeah, 12 minutes. 12 minutes, and it was, and it was the final week's leading into a show.

And it looked kind of like this, right? So, and every show was a little bit different, but I give you a generic. It was, I'd start off with three days a week after lifting 12 minutes of heat, normally the elliptical, or an incline on the treadmill, or sprints, or ropes, anything, right? And I don't go by some generic protocol

of one minute on, 10 off, type of deal. I go as hard as I can with a burst of about 15 to 30 seconds. And then I let my heart rate come down. Sometimes that would take 30 seconds. Sometimes it takes a minute and a half, I let it recover and then I do it again. And I would do that for a block of 12 minutes. It did that three times a week for the, you know,

for the first week, then the next week I did it four times, the next week five times, and then it would end on my final week of doing it every single day. Yeah, go ahead, just a sec. Yeah, I also like really focusing a little bit more on work capacity. So if I'm doing farmer carries for an extended amount

of time and just doing loaded things slowly and it's not something that I'm doing very rapidly, quickly where I'm getting the heart rate scream initially, but that heart rate starts to go up substantially, but I'm still loaded, I'm still struggling and working through this full body tense experience, which I feel has like a tremendous carry over going back into lifting weights.

Totally, my favorite way to improve my cardiovascular fitness now is to do supersets, giant sets, to have very short rest periods, high rep sets of big exercises, like squats or standing overhead presses and that kind of stuff, maybe kettlebell swings. For most people, I'll say this. Most people, the best form of exercise for your general cardiovascular health is walking and hiking.

And the main reason is because most people can at least walk with decent technique and form. Running can be awesome for a lot of people. Unfortunately, most people just don't practice running and it can cause a lot of problems, it can cause a lot of injuries for people. But walking for most people is excellent. And if you walked seriously,

if you did like 15 minutes after breakfast lunch and dinner, that's 45 minutes of walking every day. And the average person would get all the health benefits they want from doing that. Remain as active as possible all day long. minutes of walking every day and the average person would get all the health benefits they want from doing that. Remain as active as possible all day long. Next question is from Nathan Teal. Are there any negative effects when consuming too much protein in one sitting?

Yeah, this shit. Yeah, mostly, most of the negative effects you get are going to be digestive for sure. Eating too much protein in one sitting, for a lot of people can cause some pretty bad constipation. That's the biggest thing that I've noticed with clients. Aside from that, you're going to absorb the protein that you eat and others a myth out there that says, you can only absorb 30 grams or 40 grams of protein

at a sitting. This is a myth that's put out by supplement companies. I used to think that was true. I know, me too, I used to tell clients that, oh, you know, after 40 grams, you're not gonna absorb it. But that's a myth because of course, supplement companies, look at protein bars and shakes, how many grams of protein is typically

in a serving, 30 to 40? Now that being said though, wouldn't you agree that it overwhelming your digestive system in one sitting could hinder how much of the absorption of the nutrients that you get or don't you or I mean, I store distress. Right. That's what I'm saying.

So I mean, there got to be some value or some truth to that, right? Like if you go and have 150 grams of protein in one sitting, imagine the size of the meal that that is that you're trying to digest. And if you have problems with digesting that because of how massive of a meal in your ingesting, like, are you getting all the benefits? It's a huge brick in your stomach. Yeah. Well, yeah, if you're bloated, inflamed,

you get some low level inflammation, or you get diarrhea, does that affect your ability to absorb things? Probably. Will it affect your hormones? Probably sleep. You know, I already said inflammation. So really base it off of your digestion.

Now for me personally, okay, this is just me now. I have way more problems eating too many carbs at one sitting than I do protein. I can eat a mat, and I've done this before. I can eat a massive steak that's 100 grams of protein. And if I eat some vegetables with it, I'm totally fine. If I eat 70 grams of carbs at one sitting, sometimes it just really bothers me.

So it's really an individual thing as well. A lot of my female clients did not do well eating a ton of protein at one sitting. This happened quite a bit when I would talk to female clients about increasing the protein intake. What some of them would do is they would get behind the A-ball. So they'd eat breakfast, they'd eat lunch, and be like, oh crap, I'm any of the 70 more grams

of protein to hit my target. Then they'd have this huge protein meal, and they'd be like, oh my gosh, I was just destroyed. Yeah, it didn't feel good, I couldn't sleep, it was a deal, and so I said, okay, let's cut that down and see kind of what your limit is. And for, in my experience, it's, for most clients, it can be pretty wide range.

I've had clients who, more than 25 grams, bothers are gut. I've had people who can eat like I do. You know, 100 grams at a sitting, it's not a problem. Well, and I think too, it's that there's a training element to that as well. I remember talking to Christina Rice about how much protein that she was intakeing going through the carnivore diet, and it just blew my hair off.

I couldn't believe it. But she had gone through and had all these autoimmune issues and things she was struggling through. So this is something that really was helping her out, but I was just like amazed at how much protein that she could eat, and she's tiny. Yeah, I really think it just depends on how much it affects you. And I have seen this, right? Even if I have a client, because a lot of times too,

so you have to be pretty aware to know if you have digestive issues. People just think it's normal to have a little food belly afterwards. And sometimes it's a sign of something going on, or you have some issues, but a lot of times people just, or they have the shits afterwards. And sometimes it's a sign of something going on, right? Or you have some issues, but a lot of times people just,

or they have the shits afterwards and they just think that's normal to feel that way. So you have to first become aware of that, right? Like how do I feel after I do this? What I would notice with clients that would cram all the protein in is, their lack of motivation to wanna go do something afterwards. You know, after you have a massive meal.

Well, it's a little larger. Yeah, you feel a large, it can tire it in lazy. And even though their body maybe could have jigested it all and they can get their, they hit their protein intake, but it now affects their movement and what they do afterward. If it's hindering that, then I would adjust what they're doing and say, hey, listen, I know you get behind protein all the time and we're hitting this 80 gram meal right here, but we'd be far better off if we cut that in half and get it in. Now, when you were competing and you were eating, you know, 220, 30 or 40 grams of protein a day, which I'm sure you were hitting at times, right?

What were your increments? Did you find a number that worked well for you? I sure did. Yeah, right around, but no more than 70, between 40 and 70 was like my sweet spot. So more than 70, you didn't feel good. Yeah, and that's also why you should break the meals up. And I don't know if it was a calorie and a carb thing that went with that too, if it was so much the protein thing, right?

So I'm saying what my grams of protein was, but it was also my carbs. I never took in more than a, back when I was competing and my body was adapted to taking in that, I was taking 600 grams of carbs in, right? So I could get 100 grams in a meal and be okay. Today I couldn't. Today I ate over 60, 70 grams of carbs, like you I feel completely bloated and lethargic afterwards because now I've gone the other direction.

After doing keto and us kind of adjusting my macros, I haven't been that high of a carbeter since I competed. So, but I did notice a major difference in how I felt macros, I haven't been that high of a carbeter since I competed. But I did notice a major difference in how I felt and how I performed by breaking up the small meals. So my body, just when you're eating that many calories, that much protein that I was eating and carbs for that matter, it was a lot easier to take in these 600, 800 calorie meals than to take in, you know, four of them that were 1500 calories.

That's just was daunting. Maybe one meal here and there, it would be okay, but to try and do four big 1500, I would just, I would feel like a terrible. All that will be. Next question is from Renee Flow. Are the mind pump wives equally as interested in fitness and health?

Is it a shared hobby or do you balance each other with opposite interests? Yeah. Well, my wife worked at the fitness industry. She, she loves it. She's a, now she's not currently working, but she was an online coach. And before that, she was a personal trainer, worked out consistently. Nutrition is an important thing. So for her, yeah, she's pretty damn interested

in fitness and health, it's something we both share. Now, I was married before to someone who was not interested in it at all. And to be quite honest, I prefer having a partner that is really into the same things that I am because it makes it easier. We both respect each other's workouts. We both eat in a way that values our health.

So it makes things a lot easier. I definitely think of, go ahead. No, no, I just want to ask Sal more about that. Are there specific things that you that are different, like that you recognize? Like, oh, wow, I didn't realize how much I appreciate that now. Working out with Jessica's awesome, you know, because the music, because the music she hates it when you guys

rebounded. She's playing slayer for now. I'm trying to help you out. Music I'm saying. No, no, the workouts are great. Nutrition is great. We're both on similar wavelengths with that. The stuff that we're interested in, the articles,

the things that we like to talk about, new exercises, how things feel, work out programming. It's cool to share that. So she's super into it. I don't know if she's as, I mean, I tend to get a little fanatical sometimes about it. Although I will say this, she's probably more on the wellness side than I'm more on the work outside, I would say.

So we balance each other out a little bit there, but it's not too extreme or pretty similar. Yeah, I think it's a lot easier when you have similar interests. I mean, that's just, I just can't imagine having to motivate constantly somebody who's not even into what you're into, to be into that. And we met in the gym. So that's kind of where we started our whole relationship was based around her being in there, trying to improve herself.

So we definitely share that in common, however, like I just loved her personality about, giving shit right back to me as far as me trying to come in and tell her exactly what to do and all these things. And then she would challenge my ideas in a funny way that would throw me off. And so it was like, we still have that dynamic. She's really passionate about making sure her health is on point and you know very much is a priority. But also if I, you know, I put some stuff together or whatnot, you know, we still have this like kind of joking relationship about that like,

oh, I'm not doing that. That's stupid or like, yeah, I'll totally do that. And like, so it's just, it's just kind of fun, you know, kind of dynamic that we have around fitness. I've had, I've had both, right? I've had relationships where the partner is absolutely not into fitness whatsoever, and then I've had like the other extreme where, you know, before I ever competed, I dated a competitor, right? So I know it was like to be with like someone who was fanatical about it.

And I would say Katrina probably lands somewhere in the middle. She's definitely not fanatical about training, but she's also very serious about it. She's very consistent. I mean, most all of our relationship, she's maintained about 12% body fat. And so for that, for a female, it's pretty crazy, is to keep that

for as long as she had, obviously, no, when she was pregnant. And she's been very, very consistent with her training. When we met, I met her also inside the gym. That was the first time I'd seen her, was working out in the gym. And she was a collegial level athlete. So she came from the sports athletic background, and she trained that way. So she lifted an athlete that was, before CrossFit was really popular, the very crossfitty

type of routine where she was like circuit training everything. And when we first dated, I had already learned from previous relationships that I am typically the fanatical one out of the two and to not be that guy and to just kinda let her do her own thing. And I really didn't start like coaching Katrina on her nutrition and her training until like five,

six years in. It wasn't until she came to me. She, and it was after she started to see me really start to manipulate my body composition, and she was like so blown away by how much I could change my physique over the course of just like a couple months. And that was when she finally like perked up. I was like, I think I'm ready to listen

to what you have to say about nutrition and exercise, and then I completely changed the way she lives. And she's also the only partner I've ever had where I actually do enjoy training with her. She's since day one, she's always respected that as my special time that I like to do my thing. And so we can go to the gym together and enjoy the workout space, but also not communicate. So it's like, and it's okay, it's not like this.

You can't talk to me, but it's like, she knows that I'm into my working, and I also am there if she needs something, right? So there's times that she'll come walking over and hey, I had a question on this and I can answer it and I'll go back, but, and every, very rarely, but every once in a while, we'll actually lift together,

but that's rare, like we normally don actually lift together, but that's rare. Like we normally don't lift together. And what I love about her balance with nutrition, she likes food, she loves food just like I do. And she actually, like she prefers drink over and you know, so she's like, she loves like her alcohol beverages. So that's kind of like her thing that if she wants to, she'd rather do that,

I'd rather dip in ice cream. But we balance each other. So if one of us has been not eating the greatest, normally the other one is more dialed in. And when we come to the dinner time and somebody is like, oh, I really feel like a burger, it's rare that we both align and are in the same place. We both have to feel good about our training and our consistency of our diet to go, okay, let's go ahead and order some five guys or oh, let's go ahead and have some drinks tonight.

And so having another partner that holds you accountable, for me, that was something that I think is so important to, for me, in my relationship, because I know that I've been in ones where the partner doesn't do those things, and I'm easily persuaded. As much as I'm a fanatic about fitness, you know, if you're bringing home candy and ice cream

and you're cooking and you're bacon and you're doing those things in my house all the time, like, shit, I'm human. I will eventually start diving into that. And if you're never motivated to get up and work out because we're tired and we're lazy and you're never, and it's always got to be me to motivate. Yeah. I give in, you know's always gotta be me to motivate. Yeah.

I give in, you know, eventually I lose, you know. Oh, dude, it's so great that the Courtney has this, you know, like health conscious attitude towards cooking and she's a phenomenal cook, but, you know, beforehand she really loved baking. And we'd get, we'd get in these cycles of like, having cookies and like all these like amazing, like baked treats and things.

And then we're just like, we can't keep doing this. So we finally came to conclude what works best for us as a family, and we're very active in everything. But it's been great to see her evolve in terms of what the interest are, which benefits the entire family's result. It's very rare that you see it work out with maybe Sal and his echo, obviously, didn't work out, but with people like that,

with people like that. It's rare, though, right? It's rare that you find somebody who is very fanatical about fitness and the person that is the opposite, because it is such a lifelong journey, and it takes so much discipline and commitment to lots of behaviors that encompass. Well, it's more than that too,

because it's okay, so one of the, obviously the side effect of being consistent with fitness nutrition is you look good, right? You have a nice body and you fit, but that's not the main reason why, at least for me, I appreciate being with a partner that is into it. That's nice, it's a great side effect.

Don't get me wrong. I like that. But the main thing that I like is when you have a healthy relationship with exercise and nutrition, you are a personal growth, personal growth-minded individual. You like improving yourself. That's really what fitness really is all about. If you have a healthy relationship to it, it's constant personal growth, it's constant improvement, it's constant examining yourself, it's being humble,

do I need to work on mobility, do I need to get stronger, it's looking at your diet in a way that says, is this making me feel the best? Am I really feeding myself in a way that shows that I take care of myself? And so when you're partnered with someone who values that a lot from a healthy standpoint, of course, there's the unhealthy fanaticism, right? If you're dating the super fanatical bikini competitor or whatever, that's totally different. I'm talking about a healthy relationship.

When someone has a healthy relationship to those things, they value that in the rest of their lives. They're just into being better people. And so this is the thing that I love the most. So, I tell the suggest, all the time, I say, look, we're gonna get old one day. We're gonna get old together. We're not gonna look like we do now.

But the thing that I love the most, the thing that turns me on the most about you, the thing that I find the most attractive about you, is that you're always trying to improve and be a better person. And fitness and nutrition is a big part of that. That's all it is. It's a big, big part of that.

All right, the next question is from a live caller. So let's take this call. So full name, where are you from? So my name is Daniel Lane. I live in the UK in a little town called Birkhamstead. Awesome. How long have you been listening to the show, by the way? It's probably coming up to about two years now, I think. The first time I heard of you guys was through Ben Greenfield's podcast. Very good. Very good. It's a very good year to go. And then I'll be back to you guys and I've been with you ever since.

Excellent. So, okay. So, you're a trainer out there? Are you working the fitness space out in the UK? Yeah, I'm a personal trainer, yeah. How long have you been doing it for? Again, probably about two years now. I started.

I'm quite late to the game. I'm 35 now. So, it's quite late to it. But I guess it's just my calling, I think. I'm quite late to the game. I'm 35 now so it's quite late to it but I guess it's just my calling I think. Oh beautiful. Never too late. All right so what's your question? How can we help you? So the question was up until now I've kind of just every session I do I sort of plan it individually or whatever but I'm kind of I want to set a standard of what I test my client, new clients with, like a standard testing and assessment plan for every session, the first session in particular. I was wondering what you guys would recommend and suggest for that first session, what to test, what to assess, and to

go from there. That's a really good question, and it's an important one for trainers. There's two things before we answer that question that I think we need to address. What is the purpose of an assessment in the initial session, you know, that first session? So what's the purpose? Yeah.

And what's its value? And then also we have to realize what it isn't. So I'll start with what it isn't. An assessment is not gonna give you all the answers that are going to last you for months and months and months with your client because their bodies are going to change as you continue to train them. So it's not. So what I think a lot of trainers make a mistake when they do an assessment is they do this

like super ultra comprehensive physical assessment that's extremely detailed. I mean, you could throw that all out once you start training them after about a month because things start to change. Yeah, you want to look at it more like a conversation that you're having, you're gathering information about this individual, what they really want. Because a lot of times people come in, they don't actually know what they're trying to do,

specifically other than like some general health goals. And to be able to like fine tune that and see maybe where there's some dysfunction maybe you know where you can kind of peer in and give them like a real detailed plan just by gathering some basics I think that's a good start. Yeah now a couple these are these are general and I find generally valuable posture is a great way to kind of give you some clues as to what muscles may be weak, what muscles need to be worked on, a squat assessment. Is your assessment of that of the postural? Yeah, so you have them stand relaxed, so tell them to stay stand up straight and just relax and then walk around them and look for

things like forward shoulder elevated shoulders forward head, you know, their pelvic tilt. And then that will point you in the direction of maybe some other exercises that you may wanna look at. For example, let's say they have forward shoulder, then I may say, okay, it looks like you may have a weakness in your upper mid back. Let me have you try this cable row. Let's take a look at those muscles.

Another one would be like an Another one would be a squat assessment so I can see how the Lumbel pelvic hip area is moving. And then there's general exercise assessments that can overhead press, allows you to see a few different things. Now, do you have maps prime by any chance? I don't at the moment. I've been waiting for you.

I was gonna buy it on your deal for the $100 deal with prime prime pro and anywhere, but I Couldn't get it on a paypal credit. That's all right. That's all right. We're gonna give it to you We're gonna give it to you anyways. Yeah, so we'll give that to you for free because in prime So in prime there's a compass test. I love the compass test for an assessment. It's show, now here's the important thing though. I want to, I want to communicate this to you as a trainer, okay? The assessment is as much for the client as it is for you.

So when you see something, you make sure you explain it to the client and also explain to them why this particular posture deviation or imbalance may be causing them problems or pain and then make sure you show them that you know how to work around it or work with it. So you could say, hey, you have forward shoulder that might cause tightness in your neck. Let me show you an exercise that can work on that area because it's really important that you show the person value so that they hire you and work with you because the reality is you'll be assessing them throughout the whole time the train.

And you need to know too that what Sal is saying right now because I mean at least in my first two years that would sound a little scary and daunting to be able to do that. That's what Prime was all about right. So we took the three of us, all of our experience, what we thought were some of the best moves to assess somebody. It's really a tool for trainers. I mean, it helps the average person who wants to learn themselves, but we really designed it with the trainer in mind. Like, what would we, how would we build the first assessment? What would it look like? So I think prime and prime pro have to be the two most valuable things that you can own as a personal trainer for this reason.

And so make sure you go through it. Justin did actually a free webinar too. So if you haven't taken that and gone through that, that's extremely valuable at compliments, the program and that's at what mapsprimewebinar.com. Yeah, so go watch that. That's very valuable information. That's what the assessment,

I'm gonna add something to the guys that didn't talk about that I think you'll care about a lot, which is don't forget to, this is an opportunity for you to lay out what their program's going to look like for being able to set them up for a resign too. So this was something that a lot of trainers made as mistakes I feel when I was coaching and leading trainers was, you know, we're also heavily focused on helping people and getting better at our craft and furthering our education

and talking about anatomy and understanding nutrition and that stuff is all extremely important. But the end of the day, this is also a business for you too. And this time when you assess somebody is also your opportunity to start to lay out the plan for them. So as I'm taking them through this assessment, and we're looking at all these different areas of dysfunction or talking about their goals,

I'm also telling them what we're gonna be doing over the next two months, three months, six months, depending on how long I think they're gonna need to be with me. And, you know, the first few times you do that, it might feel kind of uncomfortable because it's the first time you're really presenting this way. But the more people you see, the first few times you do that, it might feel kind of uncomfortable because it's the first time you're really presenting this way. But the more people you see, the more comfortable you get with being able to look at somebody and go,

okay, her goal is this, these are the issues that I got to work on. That should take me five to six months to implement that and create good behaviors around it, teach her the excercision and you start to let them know like a forecast of what to expect. You know, first month, we're going to address all these imbalances. We're also going to work on a little bit of foundational strength and core strength

in your posture. You know, month two, I'm going to transition you into a little bit more fat loss, or then month three, we're going to work on nutrition. And by the way, this is all just me being very vague and giving you an example. But that assessment time is a great opportunity for you also to lay out the plans that you want to do with that client. This sets you up for the resign, right? So most people that sign up with you, session one, they probably bought a handful of sessions to try you out.

And then they start and you do this full assessment. Don't forget to set yourself up business-wise by presenting to them what you plan to be doing with them over the next course of whether it be weeks, months, or even years for some people. Yeah, yeah. So Daniel, I think I'm going to send you Prime Pro also for free because that's got a lot of correctional exercises in there that I'll think you'll find a lot of value in. You've been training people now for two years.

Are you full time? How are you liking it? So, yeah, it's about two years now. I is my full-time job. I also do a bit of elderly care on the side, but it's my primary job. I love it, especially when you get a client that listens to what you say and they get results, then it's like, it's not, you're not a work, it's not even work, it's just great. You get the old challenging clients, they really are, sometimes I think, my God, but I'm loving it. I wish I'd done it years ago.

I kind of thought my way out of it 10 years ago, thinking, ah, you don't see many trainers older than sort of 30, but that's ridiculous, because there's so many routes that you can go once you've, you know, established yourself and with nutrition and things like that. So I'm loving it. I absolutely love it.

Hell yeah, I mean, we have, go ahead. Got a lot of information from you guys and, yeah. Thank you. We have so much respect for trainers. You guys are on the front lines. You are the ones that are really making the long lasting changes. So we really appreciate, you know, what you do out there.

How's the fitness culture out in the UK? Is it, you know, from what I've heard, it's pretty big. The gyms are getting pretty popular and personal training is a pretty big career out there. It's the same I assume as in the US. Instagram has made it very popular. I remember when I was 25, no, I didn't know anyone that went to the gym or 18 to 25.

I didn't know anyone here that went to the gym. Now everyone goes and it's become huge, huge, just the same as the US, wouldn't it? Right. Exciting time to be in this space. Awesome. So Daniel, here's what we're going to do. I appreciate you asking us the question. Thanks for listening to us.

What I'm going to do is I'm going to DM you on Instagram and I'm going to get you, no Doug said he's already got it. Oh, Doug already hooked you up. So check your, wow, check like that. Check your library, it'll already be in there. You got maps prime and prime pro already set up. Well, thank you guys, I really appreciate that. It's very kind of you and I, yeah, thank you

for all you do, it's been a great show to follow. I love it. Awesome. Excellent, thanks for listening, man. You have a good one. Thanks guys. And with that, MindPump is recorded on video as well as audio. Come check us out on YouTube, MindPump Podcast.

You can also find us on social media, Instagram, as our favorite place to go. Find Justin at MindPump Justin, me at MindPumpSouth, Adam at MindPump Atom and Doug at MindPumpDuck. Tell me me again. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle includes maps and a ballad, maps for performance, and maps aesthetic.

Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full

30-day money-back guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump. introducing Mind Pump to your friends and family. We thank you for your support. And until next time, this is Mind Pump.