Mind Pump: Raw Fitness Truth - 1481: The Truth About Fat Burners, How to Improve Ankle Mobility, the Importance of Setting Fitness Goals & More

Episode Date: February 3, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about when to switch-up trigger session exercises, why ankle mobility is so slow to change, when fat burners are recommended, and the importance of having a goal in fitness. Why Sal believes his son is SUPER advanced. (5:43) The guy’s first cars they ever owned. (9:40) How social media may be enhancing mob mentality. (22:10) When Jordan Shallow pokes fun at Mind Pump. (32:31) Updates on the Mind Pump team workouts and how they are adjusting their nutrition/training. (33:54) Happy Birthday, Justin! (37:34) Why even with all the natural disasters, Justin loves his home. (41:29) The differences between brilliant people and down to earth people. (43:49) #Quah question #1 - How often should you switch-up your exercises used for trigger sessions? Should you always be doing trigger sessions or phase them in and out of your daily routine? (48:17) #Quah question #2 – I’ve been working out on the combat stretch for over six months, as well as other ankle mobility drills, and it seems like my ankle mobility has barely changed. Why? (54:01) #Quah question #3 – Is there any scenario where you would recommend a fat burner? (58:09) #Quah question #4 – How important is it to have a goal in fitness? Such as fat loss, competition, or aesthetics? (1:03:08) Related Links/Products Mentioned February Promotion: Phase II Bundle iGen: Why Today's Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy--and Completely Unprepared for Adulthood--and What That Means for the Rest of Us The History Behind 'Mob' Mentality - The New York Times The Psychology of Mob Mentality | Psychology Today The Science Behind Why People Follow the Crowd Mind Pump #1480: How To Find Peace & Meaning Amid Chaos With Bishop Robert Barron Visit Felix Gray for an exclusive offer for Mind Pump listeners! Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** Elon Musk VS Jeff Bezos in the race for satellite internet The Most Overlooked Muscle Building Principle – Mind Pump Blog Adam Schafer's DEEP Squat Mobility Secrets | Behind The Scenes at Mind Pump MAPS Prime Pro Webinar Mind Pump #1462: Setting New Year’s Resolutions That Actually Work Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Bishop Robert Barron (@bishopbarron)  Instagram Jordan Shallow D.C (@the_muscle_doc)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. You are listening to the world's number one fitness health and entertainment podcast. This is Mind Pump. Now in today's episode, we answered fitness and health questions that were asked by our audience. We answered four of them. But the way we opened the episode is by talking about our personal lives.

We're talking about current events, bringing up some studies, talking about our sponsors. We're open books. Today's intro portion was 15 minutes long. After that, we got into answering the fitness questions. So I'm gonna give you a rundown of today's entire episode. We opened up by talking about my advanced baby boy. He's doing things way sooner than other kids.

That's not a choice. Yeah, it's not a reflection of me, is it? Yeah. We opened up by talking about my advanced baby boy. He's doing things we sooner than other kids. That's a huge, huge, huge. Yeah, it's not a reflection of me, is it? Yeah. Then we talked about the first cars that we ever owned, and we all compared who had the worst car, Adam wins again. He had the worst car for sure, is his first car. Again.

Then we talked about social media and speculated on what the problem is with social media. Why is it making people act so silly, irrational, and crazy? Then we talked about our good friend, Jordan Shallow, one of his stories. We made fun of him for a second, which let us to talk about Felix Gray, blue blocking glasses.

Now blue blocking glasses block the blue light that can prevent melatonin production at night when you sleep, it can make you sleep worse. So what you do is you put these glasses on about an hour or two before you go to bed and you get way better sleep. This is proven by studies. Or if you're up all day long looking at computer screens and you get eye strain, try their

glasses out. They don't change the color of everything. So they're not orange and red. They are clear, but they do effectively block blue light. Go check out Felix Gray. Go to FelixGrayGlasses.com. That's F-E-L-I-X-G-R-A-Y glasses.com forward slash Mind Pump. Then we talked about Adam's oatmeal and the morning he's eating a new oatmeal. He's mixing some weight protein in it to make a high protein oatmeal.

This is actually a meal that I used to do all the time with my clients. Really easy way to get great macro nutrients. First thing in the morning. He talked about his favorite protein being from Legion. Legion is a company we work with that produces performance enhancing supplements, protein powders, pre-workout supplements, fish oil products, great company, very, very versatile products, and everything in there is transparent. So you look at the label, what it says is what it has.

Go check them out and use the MindPump code to get 20% off. Go to bi-leagen.com-flour-mindpump. So that's BY-legi-on.com-flour-mindpump. Use the code MindPump, get 20% off, or if you're returning customer, get double rewards points. Then we said Happy Birthday to Justin,

who just turned 41, which led us to talking about our favorite decade that we've ever lived in. Then we got into the questions. The first one, this person wants to know if you should switch up the exercises that you do in trigger sessions or if you should keep them all the same. So those you that follow maps and a ball, know what trigger sessions are. If you're listening and you're not quite sure, listen to that part of the episode because we explain what they are and why they're valuable. The next question, this person has been working on ankle mobility for six months and their

ankle mobility doesn't seem to have improved. They would like some help, so we offer it in that part of the episode. The third question this person says, is there any scenario where you would recommend a fat burner? So we talk all about fat burning supplements in that part of the episode. And then the final question this person says, how important is it to have goals like fat loss or muscle gain or aesthetics when you are working out? Also, this month, we're in February now, we have a new workout bundle. We're calling it the Phase 2 bundle. This bundle includes two very effective maps workout programs.

So the first one is maps performance. This is an athletic performance-based workout program. So you get nice muscles, you get fat burning, you develop an amazing body. But while you do it, you move better. You get better rotation, better speed, better power, and better balance. The other program is Maps Esthetic. This is a body builder program.

So if you're interested in sculpting and shaping and building your body, Maps Esthetic is the program for you. So you might be wondering why we have an athletic program combined with Maps Esthetic. Well, that's because they're the perfect programs to combine to give you an aesthetic performance-based physique. Now both programs at retail would cost you close to $250 or $300. But right now you can get both of them for $79.99. So under $80. So $79.99 you get access to both programs in the phase to bundle. By the way, they also come with a 30 day money back guarantee. Go check them out. Go learn more. Go to maps February dot com. That's the word maps MAPS February, which is F E B-B-R-U-A-R-Y dot com.

Teacher time! And it's teacher time! Oh shit, you know it's my favorite time of the week. Yes, it is. We have two winners for Apple Podcasts. We have one winner for Facebook. The Apple Podcast winners are E-Grag09 and Daniella, Florida. And for Facebook, we have John Campbell.

All of you are winners, and the name I just read to iTunes at mimepumpmedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to you. I know every parent thinks this with their kid, but I think my baby might be just super advanced. Yeah, super human. I think so. No, you don't have to.

On that video, he just decided to roll over. Yeah, he'll do something and then I'll look at Jessica's, like, don't do that. And I'm like, no, no, no, I want to see what the average age is for when kids are supposed to do what he's doing. He's dead. Because I want to see what's going on.

He rolls over and he kept doing it over and over again. That's really early right now. 12 weeks. Yeah, he's 12 weeks old. Apparently it's supposed to happen in, I guess, four more weeks or four to six more weeks. All that Cirque des Soleil genetics coming in. Not a mine.

Yeah. Has nothing to do with me. It's a hundred percent mom. Totally, made. It wouldn't be weird if he's into being like a super athlete. I think it would be so funny. I just rub it in I'll be so I'm gonna add a

Gays I know excited to drag you to all the games. Oh my god. Oh my god. Oh you guys will be as big as fan Yeah, you guys have us as your uncles. Yeah, cuz your dad is no What the fuck is going on? You guys wearing his jersey? Like you're just like I'm in sports ball You guys will be getting text from you but like hey my kid wants to throw the ball outside you guys might come in over And doing that Don't worry we got you But he's got these like he's got these like I told you guys get these like little muscles that on his little body Yeah, yeah, it's a little muscular dude. It's just weird. It just cracks me up

So I have a lot of fun and now and then so anyway that happened yesterday, right? So he's doing the roll over thing And he's so tenacious so and it's funny He's doing it and at first he got stuck cuz arm got pinned under his his body So he's turning but he's like balancing and trying to make it happen and Jessica's just like let me help him I'm like no we can't help him let him do it. He's got to do it on his own Yeah, so he tells you like I want to help him. He's getting a frustrated anyway He's he did it and he was

Push in and push in and push in and put a kept trying over and over and then the pride was swelling because he's just tenacious You wouldn't give up. He's not just like me overcomer That was the battle between Katrina and I let him let him work for that fight. That's the important to but any art now It starts now. It's so cute. It's his training starts now He's such an age difference between him and the older kids, because like my daughter's 11, so that's a big age, and then my son's 15. So it's different.

It's like they're not, typically when you have siblings, there's a little competition, maybe a little jealousy, but there's so far apart, it's almost like he has two other parents in the house. So we're all watching and cheering him on. It's so fun. And then when he did it, my daughter screamed in and...

You know, it's weird that I didn't, it just didn't come full circle for me until this, probably the last like five, five, eight year range or so with my two youngest like, you know, and you're gonna go through this exact thing because of the same age gap, right? Is a really is is not gonna remember them in the house. Maybe, not maybe, he won't really.

Like very, very little like my brother and sister like in the house. Maybe. Not maybe, he won't really. Like very, very little, like my brother and sister like the whole day remember. You moved out at what age? 17, I was out early. I doubt, I doubt, and either one of my kids will move out by that time. You know, I think they'll probably be home until they're early, 30.

20. I don't worry, I'll let that, hey, I'm not that at time. That's what I was gonna say. I didn't know. That would've been a big cultural thing. I'm not that, I'm not that at time. That's good to say. I find it cultural. I find it very, very, very, that would have been for sure. No, I think they'll be there for, even then, if you figure, even if my daughter's home for another 10 years,

he'll be, you know, 10 when she leaves. Yeah, but a bulk of that, okay. You're right, is, and when, you don't fool yourself to think that when she gets 16 in license, like, she's not, like, that's what happened with me was by the time they were old enough to really know me or I was off doing my own thing all the time. And so we didn't really, even though I remember every diaper I changed every time I put in the bed, all the time, quality time I sent with them from one to six,

they don't remember any of that. So it's like, we have to rebuild this relationship as adults because they don't remember that. I feel like they're gonna take me a while to like that to register. Yeah, I feel like they're gonna be more like a cool aunt and uncle almost. Like that kind of relationship versus like a traditional sibling relationship, you know?

I'd like to see the statistics on kids now that are motivated to get their license. Like I haven't heard it's like, it's like 21's the average. It is. It is. The book I-Gen got into that actual statistic. Like, it is, I think it's like 21, something like that.

Wow. Yeah, it's getting up. Well, so crazy, man, that was like the staple of freedom. Well, because when we were kids, if you didn't have your license, you could do shit. Yeah. There was nothing to do.

Well, it's the natural progression, if you believe what, I mean, I think Sal's alluded to this before, that we may not be driving our own cars in the next 20 years or what, I thought. They're true. There's a real... Yeah, exactly.

So I think the generation coming up is already transitioning that way. It's like, why own a car? Well, look how, looks like one of the worst investments you can ever buy in the first place. Well, look at this. So my sister's fiance is a police officer and I talked to him about this.

He says it's totally true. He says one of the number one deterrents to Carthect is if you have StickShift. Because if you're CarStickShift, it ain't gonna get stolen. Because people don't know how to drive stick. Yeah, it's affordable now. Yeah, my kids have never seen,

I don't think they've ever been in a car that's StickShift. So to them it's a foreign animal now. Yeah, my kids have never seen, I don't think they've ever been in a car that's stick shift. So to them it's totally hard. How long did it take you guys to master the stick shift? That's how I took my drive, that's the first car I drove. That's how I took my test. Yeah, I learned it 14 on a stick shift. Yeah, yeah, we lived out in the car. Just as all 30.

Yeah, you just learned. Yeah, that's really hard. That's all we had though. I mean, when I was a kid and we lived out in the country, like, you know, my parents let me drive the car. The tractor. Well, actually, oh, the tractor didn't come until a little bit later, but, uh, I learned

on a stick. I still, I actually, that's a vivid memory of me the first time getting to drive the stick and, you know, trying to remember the clutch and the shift. And when I would do that, I would look down, you know, they knew, you're in the other way. I mean, you're on the middle of the country, so that's why we could do that stuff, right? So my parents weren't worried about taking me out would do that, I would look down. You know, they'd veer and get over here. They said, oh, I'm sorry. I mean, you're on the middle of a country, so that's why we could do that stuff, right? So my parents weren't worried about taking me out to do that. Well, I learned how to operate, like, the basics of clutch

and gears and all that stuff with a motorcycle. So when I was a kid, my dad had bought a one of those 50, like, little mini bikes or whatever. And so it's like a little dirt bike and it was, had a clutch and everything. So that's how I learned the basics of how to push a clutch, how to, you know, how to downshift and that kind of stuff. So then switching to a car was super, my first car was a Dodge Colt. Yeah, stick shift, just a piece of shift. I had a Honda, little Honda Civic that was like,

you know, one of those really, like brown, just ugly turn of a car, right? But it was, my brother's first car that he was learning how to do stick shift. And so we would go to this like abandoned lumber yard. And I was like, I was 13 and he was 15. So, you know, my dad was in there and we went, we tried after that to go out back to, you know, just drive on the road and there was all these like girls walking by.

And I remember he stalled it. And like, my dad gets out and he's like, go around, he's just learning. And my brother's like just hiding. Because like all these girls are just like laugh as I walk by. I was mortified for him. I had, so my Dodge Colt was the car that my mom had drove forever.

And so my parents give it to me. And I just wrecked, I mean, I just destroyed that thing. Because you know, here's the thing for people listening right now, the fun of driving a stick shift car, even if it's a slow piece of crap, is you can make it a lot of fun. You can do things with the engine, you know, you can downshift and just, even if it's, you spin donuts. Oh yeah. So that's what I was doing and I just ruined the clutch and ruined the whole thing.

The next car was born. I did up, yeah. Before I moved to the next car, which was my, I had a, it was a Toyota pickup. Actually, my favorite car I've run was my second car. Toyota pickup. Love that thing.

What was your first car? My first car was a Toyota Camry. So it was a, it was the Hamidown. It was a 1987 turd brown Toyota Camry. You guys had your turd brown car. No, it was a turd brown, and it was like, it was the style. It was a faded turd brown.

Too good they've been the sun. It was the fresh turd. Yeah. it was a dirt brown. And it was like, it was the style. It was a faded dirt brown too, because it had been the sun. It was the fresh dirt. Yeah, then the headliner or whatever was like hanging down, like hanging around the back. This thing was like that. It had busted out tail light. It had the trunk lock had been a drill bit gone through it, because my parents locked the keys in there one time.

It had four different tires and rims on it. It had a mildew inside of it because they left it, a window open in the winter and it got rain inside. And so the inside smelled like mildew. It used to kick out a second gear. So you'd be driving in second gear and I was like, boom, kick out in the neutral. You know how the engine go up?

Yeah, so that was my first car. That's awesome. Yeah, that was my first car was, and my second car only came because my parents ground it. I don't know if I've ever shared this story in the past. I remember you. I know you guys know this story, right? So my second car was actually a really cool car.

At least I thought was a really cool car. An accurate Tegra. I was a great car. Yeah, it was a very cool car. In the 90s, that was one of the coolest cars. Yeah, and it was my grandma totally like spoiled me and got it, right? So it was, so what happened was my parents grounded me. I was late for curfew or something.

I don't remember what it was. It was like something stupid. And I was grounded. And the grounding was, for the next month, I had no car. And I worked, you guys know this, at four o'clock in the morning before school, milking cows. So, and that was like a good, I don't know. I think it was like seven miles or so five to seven miles. I should have walked buddy. Oh, so I rode the, rode my bike. So I ride my bike

I'd get up at three o'clock in the morning to get there in time to be there riding my bike to school and I remember I did that for like a week or so and I broke down on like you know day 10 or whatever for like a week or so and I broke down on like you know day 10 or whatever because on my way at four o'clock in the morning my my chain broke so my chain breaks on my bike and I'm like this is just a moral oh just totally demoralized knowing that I have miles to go still my chain breaks it's four o'clock in the morning who do I call I call my girlfriend and my girlfriend came and picked me up like because she had her license before me So she and she wasn't that far from where I was at and so she could woke up at 4.30 or whatever time It was around there came pick me up took me to work

And I called my grandmother that night crying and saying hey at that time I had about a thousand dollars saved up and I said Grandma I am crying telling her the story what happened, dad, they took the car from me. This is the situation, I've got work. I really need my own car. And I just wanted to be able to go to work and do that. And my grandma was like, you pissed. Like, they took it from work. They took it from you to be able to go to work.

That's ridiculous. And she's like, I'll be there tomorrow. Like, and she drove down from the Bay Area to come see me. And I said, listen, I only have a thousand dollars. I was thinking I'd get like a, you know, five or 10,000 dollar S10 Chevy pickup that's used and make, you know, I'll make, if you co-sign for me, I'll make the payments. And so we went and when we went to see that,

she's like, I'm not buying you some broke down used car that's gonna break down in three years on you anyways. Let's go get something new. You know, of course, as a teenage boy. Yeah, well, I slide up. Well, what do you want? Well, I have this car. It's like a dream car for me, which I took her over to the Acura Integra,

and she bought it while we're there. And it was like, that's when I came home, and my parents fuckin' flipped a lid. They flipped a lid and they said, you either have two choices, either one, you take the car back, and you get to live here, or if you... You get to live in your car. Yeah, you get to live in your car.

And of course, a teenage boy, I go, cool, I just live in my car. Cool, yeah. So I went back, I went back to my bags, and threw it in, not knowing where the fuck I was going, just threw my bags in there, and then I took off to a friend. That wasn't the same red one that you had, was it?

Yes, no shit. Yeah, yeah, I had that for that long. Wow. Yeah, I remember that. I had that car all the way until, I remember when I finally got another car because I was like, okay. Then you modded the hell out of it, I'm sure.

Oh yeah, yeah, yeah. So how I got the car back, right? So my parents had me arrested as a runaway. By the way, if you're under 18 and you can't just run away, if they want to, they can call the cops on you. So they had me arrested as a runaway. By the way, if you're under 18 and you can't just run away, if they want to, they can call the cops on you. So they had me arrested. They have government in the way of you. So they have technicalities.

They had me arrested over that. I got chastised by this cop thinking that I was just this terrible bad kid. I had to get my grandmother came, picked the car up, took it back to San Jose, and it stayed there for almost a year in Hergarage, never being driven. And my parents made all these, you need to have a 3.5 GPA,

and you can't do this, can't do that. And I went on this kick for a while, I was not speaking to them, I'm not gonna sit in a dinner like silent. I was like weeks like no, I hated them, I hated them for this. And when I turned 17, they started to let up when they, when they saw that, okay, this kid is like, he's so angry about this. Like he may leave us and

never come back. I was, and I was determined that way. Like I was so hurt and angry at that time in my life with them. Of course, for other reasons too, that I was telling them that when I, when I get out of here, when I can legally I can leave you guys out and I'm never coming back. And so they started to like really loosen up on how strict they were towards that final year and let me get the car back and I got to have the car and then what was working, every paycheck I had

probably went into modifying it and making it the way it was. Yeah. That's a good car, that's a great car though. Oh yeah, no, I mean I had it all the way till like a hundred and That was a good car though. Oh yeah, no. I mean, I had it all the way till like a hundred and I don't know, 150,000 miles. I guess stolen. So that was it.

Okay, so it got stolen. Wait later, right? Wait. Oh yeah, wait later. It got stolen. You're the only person I know, by the way, who's had, how many cars stolen? I've had two cars just too.

Yeah, two. But still a lot though. But it was all around that place that you lived. Yeah, both stolen from the front of my house. Yeah. So different houses though. So one house it was, one was in a gated community. Yeah, both stolen from the front of my house. Yeah. So different houses though. So one house it was, one was in a gated community. And these angry ex-girlfriends, I'm just key cars.

Yeah, no, yeah. You steal them. That I've had also. I've had a car key. I've had an ex-girlfriend deal. I've had the, so what was going on in my neighborhood, the way it got stolen was the, because I lived in a gated community.

This guy would roll in on his bike with tools to break into cars through the gate in a bike and then he would still steal cars and then bounce out. Because you have the little thing on it that opens the gate or whatever. So they catch him. No, they didn't catch him. And you know what, after my first experience of having a car stolen, they don't do shit. Yeah, no, they don't do the cop. You know, it reminds me of seeds. Remember the movie Super bad when the cops come in there and he's like, you can catch the sky and they're like, they're laughing.

No, let's go to the park. You don't need leads? Yeah, they got leads. Yeah, let's check and see if there's any seeming in here because I'm sure we can figure out. I didn't, you know, I really, you know, you watch like CSI and all those bullshit TV. You think there's DNA and more.

Yeah, you think that's like an investigation happens, right? Don't they still a car? It's like, you know, there's thumb prints all those bullshit TV. You think there's DNA and more? Yeah, you think that investigation happens, right? Don't they still a car? It's like, you know, there's thumb prints all over the screen. Yeah, as a kid, I imagine, you know, like this cork board and they got my car picture up there. They got all this stuff. That's what I envision, right? And the cops just like, oh no, we don't do anything.

Detective Johnson, what do you have today? I'm like, wait a second. Thanks for telling us. Yeah, I go, what's the point of me reporting in? He's well, you know, sometimes he says, you know these cars will get pulled over Sometimes these cars will get pulled over for speeding somewhere in Southern California or something we'll find it on block Somewhere there's a junkyard. Yeah, you might get lucky. Yeah, so he's a but more more than likely It's halfway to Mexico right now. I never see it again Yeah, you know reminds me. I just saw this video More than likely, it's halfway to Mexico right now, and you'll never see it again. Yeah. Yeah.

You know what I'm saying? I just saw this video. It's depressing. Now that everybody has those cameras on their doors, those ring cams or whatever, I have one of those by the way, they're great, right? Yeah, yeah. But you see all these crazy videos of people

doing stuff and trying to steal packages. I just saw one today. There was this guy that there were two burglars and they were kicking in the front door. And I guess as he kicked it it he had a gun on him I went off and he shot himself It was so great. I love it with stuff like that happens. Oh yeah, that's what you get. Yeah, that reminds me of those videos He's just showed me where the guys would like have the bike kind of like tied to a rope and they didn't know and they'd just take it and take off and then

Yank it and then they'd fly off the bike. No, the best one is they put airbag under the seat. Oh, yeah. Do you know how much force an airbag comes out with? Oh, it's insane. Oh, yeah. Like, you see movies with the airbag comes out. No, no, no. It comes out with gung powder.

Oh, it normally will break, broke people's noses from it. Like, you know, it's like, it's so black eyes from it. Yeah, I've seen pranks where they put it underneath the couch cushion.. Oh you'll launch it. And they launch into the ceiling. Yeah yeah so if you talked to anybody's ever hit an airbag with their face they say it feels like a basketball getting thrown at you really really hard. Yeah so it's that's how because that's the open up that quick because it's like yes. Oh yeah I was explaining that to my kids and like what's the use? I'm like it's better than a steering wheel. It's not gonna hurt nearly as bad anyway, dude.

So I was thinking a lot this morning about a topic and I think I might have kind of an idea around something that everybody's been talking about for a while which is this kind of cancel culture thing that's going on. So I have some ideas around it. I love to ask you guys your opinions on this. So, you know, in the past, if a business or person

did something really, really bad, people would stop buying the products and they would suffer in the marketplace, which is totally understandable and I actually support that, right? If you're producing a product, they're you an entertainer, and the people don't

want to buy your services or products anymore, then that's just a consequence of your behavior. It's a very effective way to protest. It is. And it makes sense. But now what we have with social media is it seems to be like exploding where all it takes is one person to make an accusation from years ago, no evidence needs to happen, or it seems like some of the stuff that they're cancelling is like a little like silly half the time. Why is this getting, and people complain about it all the time. So I've been thinking about this, and so I looked up, are you guys familiar with mob mentality, the psychology behind mob mentality?

Yeah, it's very interesting phenomenon, right? It actually will take over people's thought process. Like somehow, is it something to do with like kind of reverting back to this animalistic sort of, you know, wave reaction? It's a distinct, uh, psych, uh, phenomenon. Psychological phenomenon happens with people.

Now we've all experienced. Is, is there a study on that where they show like, uh, where somebody goes over and they go dance in a group and so like that and then everyone starts to somebody goes over and they go dance in a group and so That and then everyone starts to fill left out and so they just keep people keep going into the group and adding and adding Is there there are there's lots of studies on it? That's one of them right, but we've all experienced mob mentality or the or the feeling around it like if you've ever been to a Concert right or you feel in the air yes or you church or

Sporting event where everybody gets riled up and gets excited, you feel lots of emotion. So there's some positives to it, but then the negatives are very interesting. There's a couple, there's a couple studies that are brought up to talk about. So there was one where volunteers were told to randomly walk around large hall without talking to each other and a select few would then give in more detailed instructions on where to walk. The scientists found that people end up blindly following one or two instructed people who appeared and know where they are going. So if you're moving with confidence,

then naturally people start to kind of follow you. So there's that. Then there was another one where they showed that people were more likely to, to give something a thumbs up or a like. They were 32% more likely if it already had a thumbs up. And the more thumbs up it has, the more likely they are to agree with that particular statement.

And so what you have with social media is you're connecting to so many people and you see so many people doing things that I think what it's doing is it's enhancing mob mentality. And that's why shit starts to get really crazy. That's why you get these Twitter mobs, right? That's why they call them mobs, where they start to pile on to people and do things.

And in mob mentality, you also get this, like you don't have the same kind of responsibility for your actions. So like, most individuals would not, you know, throw a torch into a car, a police car. But then all of a sudden they're in a mob, now they do it because the responsibility now is on the group. So it's very interesting.

And I think that's what might be happening with... Well, also feels like there's not a lot of repercussion for piling on and sort of, you know, ganging up on somebody, even if the allegations were incorrect and weren't, you know, it comes out later that it was verified that they weren't part of whatever it was they were accusing them of. Now, we go back, none of these people have any ramifications for that.

It's interesting. Didn't we talk about this before, this study, you guys have seen this study where they have, I'd say there's like 20 people in like a medical office. And when the person comes in to ask the next person, they do like a buzz and then someone stands up. Oh, everybody stands up. They're all actors.

And then before you know it, the person starts copying them all. Yeah, then all of a sudden you notice like this person who's not in on it just does it because they see everybody else doing it It's right. Well, I've noticed this on my Instagram which still appears to be somewhat shadow band, but whatever I'll do some kind of a post that's I know It's a little controversial, but I'll make an argument and I'll do it in my story, right? Versus doing it on a post. Yeah, and here's notice. If I do a post, I get way more counter arguments

and people who are enraged than when I do a story. Now you might want to ask yourself, I thought to myself, why is that? Why when I do a story? Back then, before I'll shadow band, my story's got way more views anyway. I'll give you a 10 to 20,000 views. Well, it's because when people comment on a story,

they know nobody else is gonna see the comment. They don't have the team, the troops behind them, to rally against you. That's an interesting theory. That's an interesting theory. There's no way to virtue signal to other people. You're just virtue signaling to me. Right, right.

So in DM, it's one to one. Right, it's DM, but if they do it in a post, now they can virtue signal to everybody else and say, hey, this made me really mad, everybody. Look at me on the one that's super mad about this. That's a really interesting theory, because like you said, it's, I mean, you get way more views on story.

So statistically speaking, you should see a lot more of that negative response. I almost get zero. Yeah, I almost get zero, but if I do a post, now people are like, oh, I gotta show everybody how angry I am or how much I oppose this point of view. Everybody look at me.

Now, I don't think people are consciously thinking that, maybe some people are, but it is very interesting how we get into the cycle, this phenomenon that happens. It's that they call de-individualization that happens. And I think social media is enhancing that. That's one of the big problems. I'll under tune, I know this isn't like as much of a factor, but also that the story disappears.

You know, it kind of moves and then you transition over versus, you know, a static image that's almost like more of a statement. Oh, I can't say that. Yeah, but it doesn't matter though, there's, you know, 20,000 people. Yeah, 20,000 people are not as much of a factor. To two or three thousand views, you know what I'm saying?

So it should, based off Yeah, 20,000. Yeah, not as much of a factor. To two or three thousand views. You know what I'm saying? So it should, based off of that alone, technically the story should get you way more controversy because of just percentage of people that are watching it. You are commenting, and when you're commenting, and it's a public comment, it is, think about this for yourself, even. When you comment, you are aware that not just the person

posting it will see your comment, but that other people are gonna see your comment. And so now all of a sudden you're making a public exclamation and you know there's a lot of people around you. So that mob mentality starts to kick in and this is that whole virtue signal. In virtue signaling isn't just, hey look I gave a homeless guy money therefore I'm a good person. It's also, hey I'm enraged by this thing, because look, I'm not a bad person because I'm mad at this thing. And instead of actually going and doing something positive,

nobody does anything. They just look at me. Everybody from their perspective right now thinks they're a part of a righteous cause. I've just noticed that there's a lot of that out there. Regardless of what it is, it's, you know, for some reason it just feels like they need to put their voice out there, really be adamant that, you know,

I'm opposed to all these things that are pretty fucking obvious. The rest of us. That point though, that's also what gives me empathy though, right? So is I really truly believe. And then because I have friends, very, very close friends that have very opposing views that I do, like politically, religiously, like socially, like we just, we're on opposite ends of the spectrum,

but and I know they're good people. And so where my empathy comes from that statement, is that I think that most people believe they're coming from a good place. I think they really do believe that the argument or what they're standing for is a good cause. I just don't, I don't think they can see the trees within the forest.

Nobody thinks they're a bad or evil person when they're doing something. Everybody thinks that they're doing something good. And in fact, if you think about the emotions, the problem is that they think everybody else is evil. Yes, and now here, think about the emotions that are most easiest to manipulate are feelings that you think are good.

So, no, but I'm being empathetic. I'm being righteous right now. So you don't back down. You don't back down because it's an emotion that you think is good. This is virtue. I'm showing everybody how good I am or I'm enraged by this, you know, whatever.

Look at me type of thing. And so it's just spirals at a control. And so we are literally what we're experiencing, in my opinion, what we're experiencing with social media is this enhanced mob mentality. You know, like, again, if you look at like the riots and that kind of behavior, it only, it's again, if you look at like the like riots and that kind of behavior, it only, it's much more likely to happen at a ballgame than it is at work.

Yeah, do you do you think that this is just a small time in our lives that we're experiencing this and that what we're going to see in the future is that people just not take social media seriously anymore? Right now, because we're in the thick of it, that we get caught up in it, but you have to think that more people will think logically like this about it, that sooner or later, like someone will be like, oh, they'll be barking about something and be like, oh, where did you hear that? Or would you say that?

And you'll go, oh, I saw it on Instagram, I saw it on Twitter, but I don't, I don't, I don't give a, didn't it just matter to me? It's not real, I don't lie into it. You know what, this actually makes me realize, and this is kind of a silly point, but the need for sports and the need for expressing whatever tribalism you have in a healthy setting,

and just being able to, yeah, this is my team. And, but not actually having physical altercations and really hammering down and attacking and cutting people down. That is 100%. This is what, look, I just recently interviewed Bishop Baron. This is something that's gonna be released later on, but one of the things we talked about was how we have

this natural desire or need. He would say it's God-given. Other people might say it's just part of our evolution that we worship things. And if you eliminate, and this is why it's important to direct it in a direction that's good, because if you take it away, we naturally will worship something else.

Just what we do. We have your money, power, something else. Always, and this is why, and this is a hundred percent fact, tyrannical, totalitarian regimes always eliminate religion, because they know that they can't be the ultimate God if there's something else, so we gotta get rid of that. And then it's easy to get people to obey and just do everything you say,

even if it's terrible stuff. So anyway, it's really, speaking of social media, by the way, just see your buddy Jordan Challa. No, no, no. I was just, I was, I was teasing the other day. You see, I was poking him for the, he had a great deep squat picture.

So that was a pretty good deep squat for a fat guy here. Yeah. I love that guy. I'm sure you like that. Well, somebody asked him a question about blue light blocking glasses. Like, what brand of blue light blocking glasses do you like? And he goes, well, he goes, oh, that guy doesn't wear that shit. Oh, no.

He goes, well, you know, I guess people who might have trouble sleeping because they can't, you know, because of taking people's money. So I guess they need something whenever he's trying to make sure he's stuck about it. He just can't get behind him get behind me biohacking anything. He's young and invincible right now, bro. He's the smartest meathead I've ever met my life. Sometimes he does stuff and I'm like, come on bro, look at the science. Yeah, yeah.

Yeah, it's early right now. It's still early. There's a lot of things that I know for sure because you were a very smart well-read young guy too. Yeah. There's a lot of things that you, you know, you've read enough that you've made your decision on things and you just haven't experienced it yet. He's probably in the whole like sleep, you know, I'll sleep when I die.

Of course. Of course, that's where I look at how hard he trains. We need to send him a pair of what we need to do. I'm serious, and tell him, say just try him. Try, try a pair of Felix Gray's. He's a pair of Nash. We're a Matt Nash. He's a good sport, so he'll have,

he definitely will raz his back for doing that. I think so. Yeah. Yeah. No, I love him for you Don't say he's always doing shit like that. I think that's funny. Yeah, that's pretty good Anyway, so um, let's do a little update on I we've been working out We all been trying to you know, I don't know what we're doing with our nutrition But I I've started to change it a little bit because I snore laying on my side now. So this is a sign. Really? I'm a little heavy.

Yeah, I was like, are you carrying a little bit of weight? I never snore laying on my side, but now I'll have a set of it. I still have one on the side. So I changed a few things and the first thing I changed was breakfast. I'm just reduced to the calories.

Are you guys doing anything different yet? Or are you guys still? I'm just in the, so I'm still I'm not tracking right now. Those that care will have seen, I mean, I'm doing the day in the life for us on my pump media, right? So right now I'm, I'll track, so everybody will actually see what a day of eating so far it looks like.

So, so I'm on meal two right today. Meal one was oatmeal with some way, way protein in strawberries. It was my early seven o'clock, something breakfast. And then I just ate again, had my four scrambled eggs and sourdough toast, dry, and then bacon. And then normally meal three will be something like either like a protein bowl from Luna, which is basically just like chicken or steak, rice, and beans type of dish. Or I'll go home and I'll eat what we have left over from last night, which is a, she does it in the Instapot, Katrina does shredded chicken with rice and a cilantro thing, so rice and chicken basically. I'll eat that probably. I'll eat two more meals by the end of the day

and they'll most likely look at that. But I'm not weighing. I'm not measuring. I'm eating when I'm hungry. I'm making good choices. And I'm making sure that if we do something, like I haven't had a burger in quite some time now, I'm trying to think what I ate off the menu lately. I've been pretty dialed in with food, so I've been good. But I'm not at that point where I'm really trying to ratchet. Are you noticing it changes, yeah?

Oh, yeah. Well, from the workouts, I mean, I can see both of you guys look fit. You guys look like you're fit. And so, and by the way, that's kind of how I decide when I am going to, you know, change things, right? Right now I'm seeing great progress. I'm getting stronger. I can see my body composition changing.

I'm just eating when I'm hungry, eating what I want, but being mindful of what it is, and I'll continue that path until I feel like I'm kind of hitting a plateau. And then once I start to see like I'm kind of hitting a plateau, that's when I'll get, I'll start to dial in the nutrition a little bit more. Whether I decide to go down or go up,

I haven't decided yet. Like so, I'm enjoying kind of putting size on right now. And so I'm actually, like I said, eating whenever I'm hungry and okay, if I'm putting some weight on, I'm definitely going up and weight. But I'm also noticing some things that I'm not liking. My joints are talking to me a little bit. I had to back off some of the volume.

I've noticed a little bit of range of motion going away because I'm starting to get a little bulky. So my legs were achy, I was complaining that to you the other day, Sal. So there's a lot of little things that I'm starting to notice now that may make me go, okay, I've been eating enough for a while, I'm gonna cut down for a little bit.

Yeah, you actually inspired me. This is probably not the best thing for me, but with my shakes, I'll do the peanut butter chocolate one from Legion and I'll do peanut butter in there, but with my shakes, I'll do the peanut butter chocolate one from Legion, and I'll do like peanut butter in there, but also Nutella. And then the... I was like, this is so good.

Oh my God, but yes. Anyway, so you're doing protein powder, it's peanut butter flavored? It's chocolate peanut butter. And then you add... And then you add the real peanut butter. Real stuff. And then add Nutella.

Add Nutella, yeah. Awesome. With milk. It's Justin's Gainer. Yeah, it's a bit of a Gainer drink, so I've definitely, my calories a little bit. But yeah, I fell off a little bit last night, obviously, like with my birthday, I went in the head, and it's a great day.

Oh yeah, happy birthday, Drake, so I kind of like, thanks. Yeah, I kind of had a few beverages, but other than that, I haven't been like, doing a whole lot with desserts, none of that. So you're 41 now. Yeah. Oh man, that's it. We're two in the 40, I haven't been doing a whole lot with desserts, none of that. So you're 41 now. Yeah. Oh man.

It's it. Woo! In the 40, I'll be turning 42 soon. Because I'm so old. I don't do that. Lots of wisdom. I'm in my 30s still, so it's like, I'm young. You're 39, bro.

You're at the end. The young end. I hate the end. I'd rather be in the beginning of one decade than the end of another. Really? Yeah, it sounds like 39. I'm hanging on to saying I'm in my it sounds in 30 I'm hanging on to say

I'm in my 30s though. I'm hanging on the best the best decade if you actually look it up for man 40s awesome. Yes, you look it up Especially if they maintain their health if they're fit and healthy Is the 40s? This is when man have they say yeah, it's their peak burning power They're still healthy and fit the libido still good as long as they take care of themselves I'm now the peak attractiveness, especially if they're successful. Maybe the studies say that, but the feedback that I've gotten from my advanced age clients,

my boot camps, everything I've read, is that it just keeps getting better with age. So you might lose how fit and strong you are compared to 40, you might be, but as you age, at least all the clients that I ever trained, they would tell me that. And I was always fascinating, because I loved asking that.

It was one of my favorite questions. I asked clients what, is, did you have an era that was like your favorite? Did you have a time or like, don't get offended, but I'd like to know if you had an era. Yeah, yeah, that was your era. No, I, and they would all,

I mean, they all wouldn't say the exact same thing. Some would say, like, oh man, I, you know, back in the 90s, there was some good times where I did this, but they would all, at the end of that say, but you know what, would say like, oh man, I, you know, back in the 90s, there was some good times where I did this, but they would all at the end of that say, but you know what, I'm like, I love my life today more than I've ever loved. And they tell me, just trust me, as you age, it just gets better, just different things get better. Well, appreciate more things.

Well, I think as long as you're healthy, if you're, if you mean, because when you have bad health, that's tough. Right, that's a different story, right? But I'm talking about clients that are working out with me, right? That's a little more. But if you have good health, that's tough. Right, that's a different story, right? But I'm talking about clients that are working out with me. Exactly. But if you have good health, so no major health issues, you just get more wise because I tell you what, could you look okay? All of us are now, we could say early 40s are almost right.

Would you ever want to go back to the same mentality and wisdom that you had 10 years ago? No, I had a lot of fun in my 20s, but I still wouldn't trade where I'm at today. Yeah, I mean comparing yourself now to your 20s, you were on the Andrithal and wisdom senses compared to how I mean my hair was a lot better in The nice hair. Yeah, I was a pretty good looking young kid. You don't say it like so not so much that anymore, but then you don't give a fuck. You were so handsome. You have a lot of room, dude. Let's go. Let's go.

You got to go way worse. Yeah, yeah wake up for it in the chest before your average. It locks. He's not even hairy his body. Just saying. Yeah. Doug is it true? Does it get better with every decade? Is this your favorite decade so far? I would say yes actually. Of course you're with us. Yes, exactly. No, really. I've always said I've been a late bloomer in my life, right? So it should have been my 40s, but it's really my 50s. Yeah, well, yeah, you just defy. I think that we're continuing to look older.

You're continuing to stay the same. You could start to lie about your age. I won't tell anybody. Yeah, okay. I mean, you know, we've already announced it. But that you're 80, I've been telling people that since 79. Yeah, I've been saying that for a long time. Just start y'all in, just say you're 42, you look 42.

Okay, literally, yeah. We'll do, yeah. Yeah, I just, the wisdom, I would never trade that for anything. And I used to love training older clients because of that because I would talk to them about things and you know when you're a kid, you're like, ah, what do you, and then you start saying,

wait a minute. Patience, you're not, you're just more level headed. You're not, you're not, you're not where it all goes. You're not reactive anymore, like that. I're not aware it all goes not reactive anymore like that I was like man. I was wound up as it yeah, I was like full of full of emotion dude full of energy Like right I could easily get go left and right like where I could cut me off and I'm like yeah Get you You're a little bit different now

Turn down the knob a little bit But not when people speed in my backyard. Hey, speaking of which, I use a hella windy. Do you have a backyard stuff? Yeah, it's like, how would you get here? I hope so. Yeah, so we were expecting to have like these 40 mile an hour of winds and all this crazy stuff.

And so I had to like park at this field, like a mile away and then walk back to my house. Just because my neighbor is down the street, the last time we had winds like that, we had both their cars get their windows smashed and all that stuff in these falling limbs. So Courtney was worried about, I wasn't really, I was like, whatever, you know, like if I hear the wind

and I hear thuds and whatnot, then maybe we'll go downstairs. But it didn't happen last night. So maybe there's, apparently there's more of that coming in this week. So I'm just still kind of crossing my fingers. Yeah, because you guys got a warning to evacuate for fire and then like a few, like what, two days later,

oh, it was started raining. Now, a flood warning. Yeah, flood warning, landslide, you know, like flash flood stuff. Cause I mean, if you think about it, all of the trees and everything that was holding the soil together and all that is like, it's just gonna come through with, it's supposed to be like 12 inches of rain

and even more today and tomorrow. So it's just like, we're gonna see a lot of crazy stuff. Now, the thing I find most interesting about this is that you love every bit of this. I love it. I mean, even with this weird year that you've had of having to evacuate your house and fucking fire as twice coming after you, now a flood.

It's been really intense, dude. And you're like, nah, still like to live here. I got love for it. Like honestly, it hasn't ever been like this. Like there's been like a few bad windy, kind of like rainy seasons and whatnot, but it hasn't been like this apocalyptic. And so I just, I know it's not ever,

it's not always gonna be like this. And I know it scares a lot of people away. So that actually makes me even more like, oh, this is my place. I feel like I have a picture of a tree branch through your fucking roof. Yeah, that's my Instagram. Yeah, they're still there.

That's a huge one too. Yeah, that was scary. So like the wind is going crazy. Shit's falling down. Justin's in his house being like, yeah, get rid a great Instagram. Yeah, they're still there. That's a huge one too. Yeah, that was scary. So like the wind is going crazy. Shit's falling down. Justin's in his house being like, yeah, get rid of the buses. Yeah, get rid of them. Keep doing it, God.

Get rid of all these weak neighbors. I'm gonna live by myself if I do. I just rather clear it out. Yeah. Oh my God. Hey, do you guys see what's going on with Basos and Elon must have raced for the satellite internet's going on right now.

So that's the big, so these guys are trying to, what a mix up. Yeah, that would do. Right? So he's got satellites everywhere. And essentially he could give everybody, internet. So this is what he's been doing

that whole time shooting those rockets up. Yes, yes. And so it's a race who can provide it first. So it's going to be really interesting. Talk about disrupting that whole space. Like your AT&T Comcast, I mean, they kind of, finally do. Elon is my favorite billionaire I because I feel like he's the least likely to be controlled by whatever I feel he just does whatever I agree and I like that

I like that I agree with you. He's such a hedge against you know You either love him or hate him. No, there's a I have people that just I think he's a he's an idiot He's an asshole and all this stuff. I don't one. He's the follow rules. Yeah, yeah. He is kind of, I mean, he's obviously so smart that he's weird. Oh yeah, they're on this spectrum. We try to watch that Jack-Jack bond him having to, he's talking about the most awkward conversation.

Oh my God, was that awkward. I really wanted to listen to him. I can't handle this. Well, so let me ask you guys a question. Okay, Elon, okay, obviously there's differences in height and strength. We know it's very clear when you see physical differences. Like the average man is five-nine.

There's some people that are over seven feet. You haven't stand next to each other. It just doesn't even look the same. There's even probably bigger gaps when it comes to intelligence, especially at the extreme level. Sure. So we think he's weird. I wonder what he feels like in a room of average people.

Do you think it's like if we were sitting in a room with monkeys? You know? You're saying? You're on me where you're saying, oh average people. Do you think it's like if we were sitting in a room with monkeys, you know? You said, you know what I mean? He was like, oh my gosh. I thought it was monkeys. This one's drooling. I don't know. I feel like a part of you is semi tortured

by that intelligence, right? Oh, he says he was. Yeah, I think when you're that brilliant, you can't get out. I mean, I definitely am nowhere on this spectrum. I'm like, Adam's like, I'm tortured. Yeah, on the other end. Right, so. And I can't, and I can't, and it's hard for me to get out of my,

that was my point. My point is that I'm not comparing myself to Elon Musk by any means, and it's a constant effort to be mindful and present and not be in my head, right? So I already, I think of myself as a cerebral person, not a brilliant person, right? So I already, I think of myself as a cerebral person, not a brilliant person, right? So I can't imagine being cerebral and brilliant like that. How are you not, every time you walk in a room,

troubleshooting, how you would do it differently, and with the board all the time? Yeah, I mean, he just like constantly gets in and data with ideas that pretty much would affect like big industries and like, you know, and so I'm sure he just feels like if I don't do this, like, you know, and so I'm sure he just feels like if I don't do this, like, you know, he must feel like a lot of weight, like I have to do this because I'm getting these ideas for a reason.

Yeah, you can't, I mean, how, I don't know, from, I think it would be so awesome to get him just in a room, not recording anything so he could just say whatever he wants and then here, here's a joint, Elon, let's go. I just, so I think he would, I think it would be awkward. I think it would be really weird because I don't think he wouldn't have anything at our level to talk to us about. And all the things that we find interesting, I think he would find as lame and boring. You know what I'm saying?

That's so cool. Well, Elon, how stupid am I? Yeah. It would be boring. I really believe it would be boring. Probably. I think that he's so far on that spectrum that I don't know if he can just let his hair down and have a fun.

Who do we like? We normally like the people, and we interview someone, which by the way, we've had some brilliant minds and amazing people come through the studio. My favorite are the people when we hang the mics up, no matter, I don't give a fuck how smart they are, how many books they wrote, whatever, just down to earth person. Yeah, of course. I enjoy that conversation about- I do though like the really deep conversations

with people who are just so brilliant that I catch myself listening. Getting lost. Yeah, so I enjoy those interviews. So I enjoy it. There's been a handful of interviews where we've interviewed somebody, and I actually, I'm not thinking about interviewing them.

I'm just listening to what they have to say because of how brilliant they are. But those people rarely ever are the ones that when we hang them, I think are normal people. Those are ones that are kind of weird and different that have these crazy brilliant shit, that I love to listen to, but it's not somebody I would hang out with.

Yeah, yeah, I can see what you're saying. I still think it would be, I hang out with them all the time, I'd be like that, but one time, I think it would be really cool. So anyway, you hear me, Elon? Yep, yeah, let's hang. This quads 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 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. BEEP. First question is from A. Wenman, how often should you switch up your exercises

used for trigger sessions? Should you always be doing trigger sessions or phase them in and out of your daily routine? I'm curious, and Sally, you're obviously the creator of this, how you do this. I personally don't really switch mine up because the way I look at it is it's more about facilitating recovery and just sending a signal to that muscle. I really don't put a lot of energy in trying to be creative with doing a bunch of different exercises all of it.

Yeah, it doesn't really make that big of a difference. So for people who are listening who aren't familiar with trigger sessions, essentially these are short, eight to ten minute workouts with typically with resistance bands and body weight, and they their low intensity. You're you're you're just trying to get a little bit of a pump and the idea is to do these on off days. So if I hit my chest yesterday, today I'm not hitting chest, I could still do two or three trigger sessions. Okay, so two or three eight minute workouts throughout the day, where I'm giving my chest a little bit of a pump. So I might do some push-ups, I might do band fly,

something like that. Now, the idea is exactly what you're saying, Adam, is to continue to send a muscle building signal and to speed up recovery. So it really doesn't make a huge difference. Really what you wanna pay attention to is don't do movements that are too intense. So trigger sessions that are real intense.

Now you're gonna start to impair recovery rather than facilitate recovery and it starts to kind of get in your own way. So the low intensity movements are best. Bands, I love bands because they don't damage the body as much as weights do, or as much as body weight exercises do, or machines, they're super convenient.

And I like to do trigger sessions for just kind of the whole body, kind of send that signal to the whole body. It's one of the more effective, I guess, ways to augment your workouts that I've ever seen in my entire life. Anytime I've ever been consistent with trigger sessions, I see my body change very, very quickly. Like within a week, I notice a difference. So that's essentially, it doesn't really matter.

You don't need to change up the exercises too much. If you're doing trigger sessions for your upper body, you could do the same ones all the time, as long as you're getting a little bit of a pump, and you're not overdoing it, and you're doing them frequently, because that's the important thing is if you're doing frequent, then you're good.

Yeah, it just takes me back to when we were, like, first starting a podcast, and I was going to that transformation, and you guys are trying to coach me on trigger sessions and I was definitely overdoing it with intensity is just like an old habit that where you just go into a workout and you just want to smash your way through it and do all the reps and okay, what else do I do?

But it wasn't really monitoring the amount of intensity I was applying into that and not reaping the benefits of it really, it's supposed to be there to recover and charge you in going to the next workout. I think that's the biggest mistake I see people make. So most people that are trying to apply this, they are trading it like a workout workout. I don't think of it like a workout, it's like a quick pump.

And it should be, and even push-ups sometimes can be too damaging, right? If you can't do 20 push-ups very well, like doing three or four sets of 20 push-ups, you're probably gonna get sore from that. The idea is not to get sore from your trigger sessions. It's more of a recovery thing than it is that. So, I mean, I'm doing very basic band movements

to just send some blood and fluid in there for eight to 10 minutes real quick. That's 100%. You're just trying to get a pump. Like to use your example of pushups, I could probably rep out, I don't know, I've never haven't reped out pushups on a long time. I'm sure I could do 50, 60, maybe 70 pushups. So maybe I don't know. For my, I don't know, I could do, definitely put it this way. I know I could do at least 50, right? Or more, my trigger sessions would be about 12 to 15.

Push up. Just to give you an exam, right, two or three sets of toward the 15. Yes, and again, I'm just squeezing, I'm trying to get a pump and the muscle. That's the focus, the focus is not, can I get a workout, can I hammer my body? And so now how would you do this in your routine?

Well, if you're following three full body workouts, Monday, Wednesday, Friday, then you would do trigger sessions on Tuesdays, Thursday, Saturdays, and Sundays. You could do them. You want to do them frequently up to three times in a day. You want to space them out. What if you do a body part split, right? What if you do a split where Monday, I hit chest shoulders and triceps and Wednesday, I hit back and biceps and then I hit legs on Wednesday and repeat type of deal?

Well, then you could do trigger sessions for the body parts that you're not working that day. So if I did chest shoulders and triceps yesterday, today's back and biceps, my normal workout is the back and bicep workout. And then later on, I do trigger session for all the other stuff. I also like using them similar to how

if I like our map's aesthetic programs design with focus sessions. So a lot of times, all do trigger sessions just on the muscle groups that I'm trying to develop. I'm trying to accelerate growth there. Like you have, if you have lagging body parts, let's say your shoulders are underdeveloped to your arms, then my trigger sessions may always be shoulder work.

It might just, I'm just trying to, because I'm trying to get those to catch up to other body parts. This is where it can be kind of moldable. It doesn't have to necessarily mean you have to go through every single muscle and hit it two to three times a day on those off days. You know, if you're really trying to develop an area that's lagging, like that's a great

thing to do trigger sessions for focus on those muscles. And I've experimented with, because I trained lots of clients and had them experiment with this before I ever put it in maps and a ball And, you know, I've experimented with weights, with body weight, with machines, and with bands, and for everybody, bands was the best. Bands just produced, for trigger sessions, bands produced, the best result, so it is. So just stick with that.

Next question is from Catherine Health Journey. I've been working out on the combat stretch for well over six months, as well as other ankle mobility drills, and it seems like my mobility has barely changed. So this is a long journey, man. It is, it can be frustrating. It's also hard because I can't ask this person

any more questions, like how often are you doing this mobility drills, how intense are they, are you doing this mobility drills? How intense are they? Are you doing these frequently? Is it just that the end of your workouts? And then what does the rest of your workout look like? Those are all important questions because mobility doesn't just improve, especially in hard areas,

just because you do mobility work two days a week, or maybe it will, but it just takes a long time. It could take longer than six months. Mobility is best done, work is best done daily. Every day on that area, if you really want to see an improvement. Yeah, well, I think those are all valid questions because I would assume like, and I've talked to some people

who have, you know, listen to the show, and we talk a lot about like priming before the workouts, but, you know, really, that's just a fraction of the day. If this is a corrective need with your ankle, this should be something that you're applying as frequently as you can think about it throughout the day with, you know, low intensity, but it's just a signal that you're really honing in on and you're sharpening. And if you can attach this to everyday activities, like even after lunch before breakfast, as you get out of the shower, as many things as you can attach this to, it's going to have a lot more effect.

I really think that the success that I had with improving my ankle mobility has a lot to do with it was at the same time that I was working at Orange Theory. And the way that they run these classes is you have these two, three minute circuits or sprints or whatever. And in between that time, I have two or three down minutes. And I would get down in this squad. And back then, I couldn't even squat down without my heels coming up off the ground. And that's all I was trying to practice was getting down in that squat and holding, getting comfortable in that position and connecting to the floor.

Like, I think because I was doing it all day, in addition to, before I go to lift, I spent my, you know, 15, 20 minutes of priming and mobility work. And then even then, I'd say it took probably a solid year before I felt like I could look back at pictures and be like, whoa, look at the difference in my squat. It's completely changed from what it was.

But it was a solid year. And it was not a solid year of just, oh, today's workout day, so I need to prime a little bit and I'm gonna do my ankle mobility and that's it. It was a constant theme. I was always thinking about it through the day that I wanna improve this. I wanna get better at it. And so any chance I got to sit down in a squatted position or do a little bit of a

combat stretch, it was a constant, because you had to remember, like we get to this place because of our other behaviors. And unless you completely change what you were doing before, then you just doing a little bit of corrective mobility work a couple times or even five or six times a little bit of corrective mobility work, a couple times or even five or six times a week is not enough to counter. It's competing signals. Yes, exactly. And I think an easier one to explain is that ankle, some people have a hard time thinking about like,

seating in a seated position on a table or I mean, on a desk or whatever or a chair, how that works against you or isn't in your favor of getting a better ankle mobility. But think of like somebody who has forward shoulder, and like let's pretend like I have a hair stylist that I've trained before, right? And the whole day, they got eight hours of cutting hair and doing stuff in front of them,

and so they're in this very forward rounded position because of their job. That's eight hours of doing that. Me doing prone cobra and some shoulder mobility and chest stretches, like the three times a week I see them, is not going to completely reverse all that shit that they're going the opposite side. So it's it's constant attention to it. Now, maybe I can get a little bit of like what this person might be feeling. I get a I feel like I've made a little bit of progress. I feel a little bit better, but

it there needs to be a lot of attention around it constantly if you wanna see massive improvement in it. Next question is from five foot Lisa Ruiz. Is there any scenario where you would recommend a fat burner? Never. Yes, well, okay. So I have a love hate relationship with fat burner. So here's the hate part, okay.

They don't burn body fat. Now, I know studies, there's studies that are done on compounds like Siniferin and Yohingi and Colis for Scoli, for example, that will show that it enhances fat mobilization and the study and all this stuff, but really what's happening, especially the studies that show that people lose weight. So they'll take some of these products

and then they'll lose a little bit of weight. And so they say, oh, it's the fat burner that's that people lose weight. So they'll take some of these products, and then they'll lose a little bit of weight. And so they say, oh, it's the fat burner that's burning the body fat. Really what's typically happening is the fat burner is changing the person's behavior. Yes, it's no different than if I put a shock collar on you and I shocked you every 15 minutes all day long,

that shock collar would be a fat burner. Yeah, but it'll make you move. The same theory in those studies. Like that, I like that idea. No, that's exactly what it is. It's what Sal is alluding to right now is that it gives you energy, like normally they have caffeine,

and so it makes you jittery or moving around, and like we're... It's the same reason why Adderall makes people lose weight, right? It's the same like Adderall. It makes you move more, and it makes your appetite go down. And this is where the fat loss affects come from with

fat burners. Now before you get excited and go buy the next fat burner, there's, you know, what goes up must also come down. And the body does start to adapt to these fat burners by down regulating receptors and changing your hormones and changing your body's own natural chemical production of certain things like Norepinephrine and epinephrine. To the point where, and we can all relate to this with a very common popular stimulant known as caffeine, you get to the point where then you need the product to feel normal. So if you can think back, you know, maybe it's too far away to remember, but if you can

think back to the time you first had coffee, the magic that you felt. It was like, oh my gosh, I could do everything. I'm so happy, I'm so productive. Manry. This is incredible, right? But if you drink it every single day, after a few months, you get to the point where you wake up and you're like,

I need coffee to just operate. Now, I need it just to feel normal. What's happened is your body's normal has adjusted so that the coffee now makes you a normal. So now you need the coffee to be normal. You're no longer getting any of those benefits. Fat burners work the same way. So you take the fat burners, you feel all the whatever

for a month or two, then you take them, now you start to feel normal. Nothing's happening anymore. Then you go off of them because you have to at some point. And then you go like through a one to three week period where you feel like garbage because your normal's down here, you don't have anything to bring it back up to normal,

your body's gotta read your job. That point you're making is the same reason why too, you see the evolution of pre-workouts. I remember a time when 50 to 100 milligrams of caffeine was. That was a pre-workout. That was a pre-workout. Your pre-workouts now have 300 to 450 milligrams of caffeine. I know.

That was not a thing just 10 years ago. But because so many people drink Starbucks every single morning, which has got 100 and something milligrams of it, they needed to make the pre-workout so much more in order for people to feel it. Because if you gave everybody a 50-m type of pre workout, they'd be like, this shit doesn't work. And it's not that it doesn't work. It's that your body's adapted to taking in 100

to 200 milligrams of caffeine on a regular day that if I gave you another 150 to 200 milligrams in a pre workout, you would think it's nothing to you. Well, so just to give you an example, right? So you look at the energy drink market, right? I'm old enough to remember. Red Bull was the first energy drink to hit the market and everybody was like,

oh my gosh, this stuff is crazy. Normal can of Red Bull has 80 milligrams of caffeine. Now we have a monster and all these other competitors. 250. Right, between 160 to 250 milligrams caffeine. Before Red Bull, do you know what the energy drink was? Classic jolt cola. Do you guys remember jolt cola?

I think 50 or 60 milligrams? Yeah, it was like 50 or 60 milligrams caffeine. It was like three times as much caffeine as a normal coke. And people would drink it and get all freaked out. And so, but now look at that market. It's exploded because we've gotten ourselves so adapted that we need more and more to feel anything. So that's my love hate with fatburners.

Can they work in the short term if they suppress your appetite, give you energy? Yes, in the long term, probably not, and the withdrawals are just, look, if you feel shitty going off coffee and we all do, you go off coffee for a week and you feel like garbage is worse with fatburners. There's much more stimulants in there

and going off those, you just feel terrible. Not to mention too, you're splitting hairs too. So even the bit that it does help, I mean, is negated by the extra ounce of cheese you throw on or the soda you decide to have. Still the behaviors that matter. Yeah, so I mean, it's not enough to make that big of a change and to Salis Point, it's only a matter of time

before your body's adapted to that anyways, and so it's pointless. Next question is from Fit as Trucker. How important is it to have a goal in fitness, such as fat loss, competition, or aesthetics? I think having a goal gives you a direction, so you can create the structure of your program and have an idea of how you wanna eat based off of your goal and sleep and all that stuff. But I think falling in love with the goal and making everything about the goal

is one of the biggest mistakes people make. In fitness, because if you make it all about the goal, either one, if you set the goal in a way that's not realistic and you totally start to fail, hitting it, then you're out completely, or this sounds like a good thing, but you hit the goal, but because it was all about the goal, you've lost all your wind, you've lost all your motivation. Now that I'm here, I lost my 30 pounds,

and I want to lose so bad, now I need to maintain, and I haven't fallen in love with the journey. Now everything sucks and I tend to go backwards. So goals are good, but fall in love with the journey. That's what I always say. Yeah, I think it's interesting, because I think the goal itself is great for providing structure and to make your workouts effective.

But at the same time, you almost have to abandon your goal and be flexible almost as you start to really get into it. And that's a hard thing to, if you're very like adamant on getting to the destination of the goal versus, really starting to like and enjoy the process of getting towards the goal. I think having a goal is necessary. I just don't think having a goal

fits in these categories of such as fat loss, competition, or aesthetics. There's thousands of great goals for you to have, and I think it's always evolving and changing. So I think that if you're going to be successful at health and fitness, I think you have to have a goal. But it doesn't necessarily need to be anything that even comes close to fitting this category.

Your goal could be, I just want to get good at squatting. That's a great goal. And that's a great thing for you to focus on for a long period of time, where all you think about is, I gonna get good at squatting or a great goal is I'm going to improve my ankle mobility like the last question that we had alleviate pain. Yeah, very specific Right, I'm going to just you know, I've got all this chronic pain going on my body I am gonna work at learning

Why that is what the root causes addressing it and fixing it in my body? I'm going a great goal is I'm going to dedicate this year to getting really good at nutrition, understanding what my body needs and what works for me and tracking and paying attention to how my, I mean, there's a million goals that you can have. And I think it's important that you have some sort of direction and goal if you're going to be successful

and how finished, but I think the problem is, is that because of for advertising purposes, we've been cattled into these, you know, general categories of fat loss, muscle building, be an athlete, compete, like it's like, no, you can make it whatever you want to be. And it shouldn't fit in just these categories, but I do think that it's important that you have something in mind. And this, to me, is how I personally have stayed in love with fitness for as long as I have,

because my goals are always changing. I mean, in the time that we've been together, I've had several different serious fitness goals that I've been going after. And a lot of times none of them fit in this category. Yeah, not a good point. I've also found a lot of success with having behavior goals that end up giving me effective side effects.

Like for example, let's say I want to lose weight or rather than making the weight loss the goal, I say my goal is to make it to the gym three days a week. So that's my goal. I'm going to focus on that. And then the behavior and resulting. I used to do this with my sales guys, right? So when I run gyms and I had sales teams,

rather than giving them a sales goal, you have to hit this much money. I'd say you had your goals to make this many phone calls and have this many appointments, which I know would result in. I did the same thing, which trainers were so resistant to talking about sales and money and stuff like that, because they're here to help people.

And so I had to figure out a way, how do I motivate these guys and girls to hit these quotas that I need so I can be successful? And so I just unpacked it. And just like I knew that if this, if Train Array talked to 20 people a day that it would result in many appointments, yes. And so yeah, so yeah, you can set,

you can set a lot of different goals. I think it is necessary to have some sort of direction. Otherwise, it's really easy to become unmotivated because if you're just relying on the motivation for that day to get to the gym and you have no direction or no focus. You need a target, but it's like shooting an arrow. Like you need a target to aim at,

but you also need to fall in love with the process of pulling the arrow back and letting go, right? Because if it's all about hitting the target You hit the target. I'm done. See you guys later, but if you love the process Well now you can change your goals on a whim You can make the goals be whatever you want, but I love the I Here's a deal. I'll never stop training or working out because I love the process of working out But when I'm working out I always have a target

I know kind of the direction that I'm going. Gives me an idea of what my workout and stuff should look like. Look, MindPump is recorded on video as well as audio, so you can come find us on YouTube, MindPump Podcast. We also have a bunch of free information that's available, written information, guides that are designed to help people out. So we have guides on getting a better squat.

We have guides on developing better shoulders or arms or legs or better midsection. We have fat lost guides. We have tons and tons of guides. They're all totally free. Go to mindpumpfree.com. You can download one of them or all of them. They cost absolutely nothing. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps performance and maps aesthetic, nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body

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

And until next time, this is Mindbomb.