Mind Pump: Raw Fitness Truth - 1498: How Many Calories to Eat on Rest Days, What to Do When One Half of Your Body Is Building More Slowly Than the Other, the Importance of Rest Periods & More

Episode Date: February 26, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about advice to correct a muscular imbalance between two sides of the body, whether you should eat the same amount of calories on a rest day as a workout day, when to prioritize organic, grass-fed and non-GMO type foods, and how to explain the importance of rest periods to the HIIT driven client. Taking breaks from the gym, a good idea for gains? (4:09) Comparing plant protein to animal protein, which is more beneficial for you? (18:22) Revisiting the standing versus sitting while you pee conversation. (22:02) Beware of the chemicals in your household cleaning products. (26:48) Why are the guys so sleep-deprived? (29:47) How Justin finds his Zen. (33:20) How the men’s grooming industry is booming! (36:08) The Four Horsemen of relationships and the antidotes. (39:52) The virtue of the victim mentality. (45:47) #Quah question #1 – My fiancé noticed that one-half of my body is not as developed as the other. I have started doing priming and starter exercises, along with the starting strength big 5 lifts. What advice would you suggest to correct this imbalance? (49:28) #Quah question #2 - Should you eat the same number of calories on a rest day as a workout day? (51:38) #Quah question #3 - When should I start to prioritize organic, grass-fed, and non-GMO type foods? (56:25) #Quah question #4 - How do you explain the importance of rest periods to the HIIT-driven client? (1:01:49) Related Links/Products Mentioned February Promotion: Phase II Bundle Holly Baxter Norton IG Post – Study on Taking Breaks   Causes of Weak Urine Stream and Low Flow in Men – Urine Flow problems Visit Public Goods for an exclusive offer for Mind Pump listeners! **Receive $15 off your first Public Goods order with NO MINIMUM purchase** Mind Pump #1230: Surviving & Thriving In A Toxic World With Max Lugavere Men are a multibillion dollar growth opportunity for the beauty industry Male Grooming Products Market: Global Industry Trends, Share, Size, Growth, Opportunity and Forecast 2019-2024 Visit Caldera Labs for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount** The Four Horsemen: Criticism, Contempt, Defensiveness, and Stonewalling Marriage and Couples - Research | The Gottman Institute The Seven Principles for Making Marriage Work: A Practical Guide from the Country's Foremost Relationship Expert The Coddling of the American Mind: How Good Intentions and Bad Ideas Are Setting Up a Generation for Failure Starting Strength MAPS Fitness Prime | Muscle Adaptation Programming System Mind Pump #600: The Benefits Of Unilateral Training Mind Pump TV - YouTube Why Most HIIT Programs Only Work for Short Periods of Time – Mind Pump Blog How Phasing Your Workouts Leads to Consistent Plateau Free Workouts – Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Holly Baxter Norton (@hollytbaxter)  Instagram John Gottman

If you want to pump your body and expand your mind, there's only Q&A episode. But the way we open the episode is with an introductory portions where we talk about current events. We talk about our favorite things, our least favorite things. We talk about scientific studies. Today's intro portion was 45 minutes after that. We got into answering the questions. So we first off, we open up with a study that talked about whether or not taking breaks is a good idea for gains. No days off, bro. Actually, really, really good study. Then we talked about another study comparing plant protein to animal protein on muscle building

and performance. We talked about the difference between standing and sitting when you pee. Believe it or not, there's a study done on this. So what's up? Exactly. Then we talked about chemicals and household products and how Xeno Estrogens may be causing health problems and people. By the way, we work with a company called Public Goods.

Public Goods only uses products that don't have all these crazy chemicals. They're also very environmentally conscious. Their products are inexpensive. It's a great place to get all of your household stuff. Go check them out. And of course, because you listen to Mind Pump, you actually get a hook up.

So go to publicgoods.com forward slash Mind Pump. Then use the code Mind Pump. You'll get 15% off your first order. Here's the best part. No minimum order. You can literally go on there, get $15 with stuff. Buy everything for free. Then we talk about how none of us got any sleep this weekend for different reasons.

So we're all a little frizzled frazzled. Yeah, it comes out in the episode. Just in talk about smoking a cigar and grilling on the trigger and then shooting bozen air such a manly thing you did this weekend. Yeah. So tough. I mean, then we talked about men in grooming. I don't be on, uh, sit down. This, they were talking about men in grooming grooming products. Sorry, almost seven billion dollar industry in the US, by the way, if you're a guy, and you'd like to use something on your skin to make it look healthy,

make you look more manly. Check out Caldera. Caldera is a company we started working with a little while ago. Smooth manly faces. All natural, great products. In fact, if you're watching this on YouTube and you're wondering why it would look so amazing, it's because of Caldera.

And also, you get 20% off. Go amazing. It's because of Caldera. And also you get 20% off. Go check them out. Go to Caldera lab that's C-A-L-D-R-A-L-A-B. .com-foresash-mind-pump. Use the code, mind-pump. Get that 20% off. Then I talked about the studies done by John Gottman on relationships. And then Adam brought up a book, The Coddling of the American Mind.

Then we got into the questions. The first one, this person's noticing an imbalance between both sides of their body wants to know what they can do to balance them out. The second question, this person wants to know if they should eat the same amount of calories on the days off as they do on the days that they work out. The third question, this person wants to know when is a good time to prioritize organic, grass fed, non-GMO-type foods today. And in the final question, this person wants to know when is a good time to prioritize organic, grass fed, non-GMO-type foods today.

And in the final question, this person wants to know how can you explain the importance of rest periods to people who love high-intensity interval training? Also there's 72 hours left for the phase 2 bundle promotion. That's it, three days. Three days for a massive promotion where we combined two of our most popular programs, Maps Performance in Maps Esthetic. Maps Performance is athletic,

mind it, it's a three to four month workout program. Maps Esthetic is a body builder-minded workout program. That's also three to four months. Combine the two and you get the best of both worlds. Normally at retail, you'd spend almost $300 for both programs and they're worth every penny. But in the Phase Two bundle, you only pay $79.99. One time payment, you get full access to both four life

and you get a 30-day money back guarantee. Go check them out, go to mapsfebuary.com. That's M-A-P-S-F-E-B-R-U-A-R-Y.com. Hey Doug, are you keeping track of how many times now people have missed workouts? Like Adam, for example. What? You have a running tally here. Get out of here.

I think he's first place. Uh, that was intentional. Uh huh. That's intentional. You want to be first place. No, no, no, no. So I recently came across Lane's girl Holly Holly Baxter's post. She did a post a couple days ago

that referred to a study that was done in Did you see this? Yes, and I was I don't know how I have never seen this before and it says that they took a group I think it was like 15 or 20 and they had two different or two different groups one group trained Consistently for 24 weeks that another group Train for three weeks with a one week break three weeks with one week break and basically her her post her post was if you miss a workout Or whatever if you missed a few days, will you lose your gains? And then they showed it over the course of 24 weeks. Now, what you would expect to see is the consistent group had obviously a kind of a consistent arch to progress, right? And then the other one, every time they took off, it had this sharp dip because they took

a week off and it doesn't take that long for atrophies to start to set in. But what ended up having at the end of 24 weeks is they were met. So I thought this was really fascinating. So this is why you missed your work out? Yeah, this is... You like that? You like that? You're ready?

He's like, back to life. Back to life, science, full of fucker. Damn it. Yeah, yeah, yeah. I can't argue with that. No, okay, so I did look at this study. It's actually kind of interesting, but I have some speculations on it. So it was 24 weeks.

The workout was full body three days a week. They did three sets per body part. Intensity was 75%, it was 14 people. Okay. That they were in the study. And yeah, at the end of the 24 weeks, it was pretty much equal in terms of progress. But yeah, like you said Adam,

as you would expect the group that took a week off would lose strength and size within that week, but then it would come back very quickly when they come back to work out. This to me highlights a couple different things. One, muscle memory is a very real thing, okay? As long as I've been training people and working out, however long it takes you to build muscle,

when you lose it, if you build it, the hard part about building muscles the first time you build it. After that, it's easy. It really is. If it takes you a year to gain 10 pounds of muscle, and that's a lot of muscle in your lean muscle, takes you a year, and then you lose it,

you'll gain back 10 pounds in like a month. I mean, it comes back in a hurry. So to me, that's kind of what it highlights. Well, I mean, I thought it was really fascinating that in a short of a period time, I would have expected over a year, right? So if it was like a year long study and then you have these like periodic breaks,

I would actually think it was almost probably favor you sometimes. But in a short study of only 24 weeks, right? That's not that crazy long to have that- That's six months. Yeah, to have that many breaks. So basically every month you're taking a week off of the out of the week,

and then they still have as much gains as the group who consistently trained every single week. I find that very fascinating. Yeah, it's interesting. I mean, there's got to be advantages, though, to the ones that are consistent, because like that whole mental part of it, like to take a week off and then come back,

like that must have been hard to drum that back. So here's the flaw, okay, here's the flaw that I found in this study, is the difference is the person, if it was me, right, training those two different cells, if I'm consistent for 24 weeks, I'm also scaling my volume during that time. Where if I go for three weeks, then I fall off for week and then come back, so it's not fair to say that the person

who consistently went for 24 weeks will be training exactly the same way as the person who's every three weeks, right? Yeah, so I agree with you. And I also think, because what we're looking at here is a 24 week period young man, and what we're not considering is the skill acquisition you get from practicing exercise. The more advanced you get, the more

your skill plays a role in your strength. And so consistency is more important. I think there's nothing wrong with going easier in a week but still practice the exercises. Taking a whole week off over time, for a while, it's way better than nothing. So let's be honest here, it's way way better than nothing. But with my experience with training people for as long as I have, it's better to stay consistent and continue to practice

and practice and practice because muscle memory is real. The skill aspect of it though, at the end of a year, two years, three years, your skill of pressing and rowing and squatting and whatnot, you're just gonna be better. Well, that's why I think the three on, one off wouldn't be ideal in terms of learning a new skill and really getting really good at it.

However, it also highlights the fact that it's not that detrimental for you to take a week off. Totally. You could just bounce back. It shows in the study, it's not gonna be that far off. Well. You could just bounce back. It just, you know, it shows in the studies not gonna be that far off. Well, that's what, and I agree with her post. That was the, obviously the point of her post

was to challenge people to like, not freak out because you missed the gym for a week. Sure. You know, if you missed the gym even for a few days. And I think that's what happens to us a lot of times. Psychologically, what happens is you miss a few days and you go, oh, fuck it. Yeah.

And then you just even do it. Right, you ride it all off because you had a bad week or. Psychologically what happens is you miss a few days and you go, oh, fuck it. Yeah, and then you just even do it. Right, you write it all off because you had a bad week or whatever, but the reality is, is that you're probably just fine. Now here's the other thing. We tend to look at exercise, so in such a small scale in the sense that, you know, biopically, right?

Like all the benefits we get from exercise are the strength gain, the muscle, and the fat loss. We forget all the other potential benefits that are also very real and very, very important that you get from exercise. For example, my daily exercise is a form of de-stressing motivation. It's a form of being present. It's allowing me to take a break to focus on myself to care for myself type of deal. You don't get that when you take that week off. That's why I think it's better to go easier, still take that time for yourself.

So the psychological benefits, we never measure any of that, right? And then here's the other part of it. How many people do you know could be consistent at three weeks on one week off versus being consistent all the time? Yeah. I know the average person. Well, one of them will turn into a habit the other one's not, right? Yes, because you're versus being consistent all the time. Yeah. I know the average person.

Well, one of them will turn into a habit the other one's not, right? Yes. Because you're breaking that up all the time. I agree with that, but I mean, I would also challenge that and say, okay, instead of taking the week off and just doing like lighter exercise, I mean, that whole week could actually be like meditation, yoga, sauna, you know, totally. So like, I like the idea of, okay, my goal is, I never miss this 7am Monday, Wednesday, Friday, workout or whatever.

But it's different. So, but every third or, you know, every fourth week, I'm gonna work inward. I'm gonna do things like sauna, reading, meditation, stuff that is more recuperative, and then I'll get right back on my training program. Right, now, but, okay, and on the other side too, I think the more advanced you are,

the more consistent you are, the more consistent you need to be to continue to see improvements. So you know, when you get to a point when you're like Adam, you were training at the pro level, I don't know if that would have been as effective to take a complete week off. No, you couldn't because of the amount of volume. And that's what I, that's the one flaw in this study. And that's what I meant by that is, I know when I'm consistent for six months, my level of volume at the end of six months

versus where I was at week one. Your recovery ability just keeps going through. Yeah, exactly. I mean, intensity has been slowly, so what they, I'm sure they kept first, and this is where studies are flawed, is, you know, yeah, for all intensive purposes, I agree with what it said,

but there are some other variables that you're not accounting for that you would be doing differently if you were consistently training. I would be consistently progressively overloading in that time where they probably kept their training program exactly the same to basically prove the point that you could take a week off. Yeah, they weren't like, you know, adding more load and like progressively getting that that just that seems weird to me. You wouldn't work out like that. Right, right.

It reminds me of studies that are like, there was that one study, I remember how long it was, but it was a short period of time, maybe a few months, and they compared a hack squat to a barbell squat, I believe. And at the end of the short study, they said, oh, they both build equal amounts of muscle in the lower body, therefore the equal. They're not, they're not equal. Even if that was the case, they both build equal amounts of muscle in the lower body. Therefore, they're equal.

They're not. They're not equal. Even if that was the case, they're still not equal because squats are more functional. I feel you're going to continue to progress with squats much longer than you will have squats. Blah, blah, blah. It's very different. Oh, excuse me, it's very difficult, I should say, to study the effects of exercise long, long term.

Because I've trained people for three months, six months, one year, five years, I've trained people for 10 years. And you see trends and differences the longer you start to work out with people. Well, you also brought up another thing that changes too. So I, or at least this is in my experience, okay, and I wanna hear if you guys are the same.

When I'm training and consistent, I'm also a better eater. When I'm, and I wanna hear if you guys are the same. When I'm training and consistent, I'm also a better eater. When I'm, there's all the, all the side downstream effects. Exactly. And so those things are, so these things I'm sure they control for to keep it similar in a fair playing field.

But when I am off for a week, it throws off everything. I'm not as disciplined with my eating because I'm kinda like, I didn't work out today, whatever. Yes, and then here's the other thing too, is a lot, and this is something that's common with a lot of studies. A lot of studies tend to be done on college-aged males, okay? Now,

there's a reason for this. The reason is, when you're conducting a study and you're looking for people to pay, you know, cheap fee to be in your study. It's usually college age males. They need money. They're available. They're available and they're willing to take risks. Like, hey, we're gonna give you a placebo or a drug or we're gonna train you down. Yeah, and it's some 20 something year old dude

that's like, okay, whatever. For 50 bucks, I'm down. Maybe side effects or maybe not, you know, who knows. Are you guys gonna give us lunch? Like, I'm down, like no problem. And there's a problem with that in a lot of these studies because I'll tell you this, towards the end of my career, I had a decent chunk of my clientele

that were at an advanced age. Here's what I saw with people in advanced age. When they stopped training, the decline in strength and mobility was alarmingly fast, very different from a 20-something year old. A 20-something year old could take a few weeks off of exercise and you definitely would notice when they come back to the gym, but it wasn't profound.

You take somebody who's 60 or 70, they take a few weeks off of exercise, it's almost like they took six months or a year off of exercise. It's because you're fighting the body, you're fighting that downhill effect that happens as you get older, the older you get the faster it is. I'll never forget, I've told the story before,

I'll tell it again, it was just, to me, it was so shocking. I had this woman that I trained, she was in advance stage, her daughter hired me because she started to show some decline and being able to take care of herself. There was a little bit of signs of dementia where she would ask me to tell, to say the same thing over a couple times or whatever. And I trained this woman for a few years, trained her for a while. And over that few year period, she seemed to stay stable. I got a little

bit stronger. She moved a little bit better. You know, the progress was slow. Definitely didn't decline. And her mental capacity seemed relatively stable, even though she came to me with some early signs of dementia. Well anyhow, one day she was at home, taking a shower, slip, she slipped, broke a bone, so she was in bedrest, her daughter had to hire somebody to take care of her full time, which meant she couldn't afford to hire me as a personal trainer.

I ran into this woman, I think it was like seven months later. She was first off her posture, which we were always working on, which wasn't great, but we maintained it. She was so bent over in a walker. It was almost like she was horizontal to the ground. I ran into her, there was a woman I trained for years. I ran into her and I said, oh my gosh, hey, how you doing? And she looked up, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not,

I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, I'm not, every day that she was in there, we would try and schedule it almost four, five times a week because it was so beneficial for her movement and her cognitive ability and just everything else, it was just like based off of momentum almost where she took a week off and then it was like,

I literally was just trying to work with her on just walking again and just doing basic, really basic things. I couldn't, I got her to a point where she was doing all these like presses with dumbbells and exercise with dumbbells and moving on her own without any supports and then it just completely went away. Yeah, because my fear with studies like this is you're going to get people be like, oh, daily activity is not that important. I'll keep the same amount of muscle. There's so many other benefits to daily movement

and activity. So if you want what you should take from the study, especially if you're young and healthy, is I can take a week off of weight training, but I should still be active and do something else. Not like I'm gonna take a week off, eat a bunch of shitty foods, sit in front of the TV, and then it's all good.

Well, I just think it's, and then also not to beat yourself up over missing a few days, right? So here, I'm making a vacation. Right, well, I was in the middle of a move. So the last three days, I haven't got any lip or two days, I didn't get any lifting today would be the third day. And we've been very, very consistent. I was moving, lifting, I mean, I probably burn more calories

doing that. I'm not stressed out because I know that I'm not gonna like all of a sudden get weak through it. But as well, you're older too. I can tell you lots of muscles. When you walk down, you told you're like, hey, there's some Tammy lost muscle. Hey, brother, there's some truth to that, though.

I mean, ask yourself this right now, right? So I feel today versus when I was in my 20s, I used to say this, right? If someone caught me eating fast food or I'd taken like a month off of training or something and they're like, oh man, I thought you were a trainer, two weeks I have it all. I used to say that. That was, oh man, I thought you were a trainer, ah, two weeks I have it all. I used to say that.

That was like a theme. I thought you were a trainer. I remember that, so they said that to me. I was like, oh, yeah. You're writing the heart. Yeah, that's a lot of theory. Two weeks, I'm beach-ready. Now you're like, yeah, that's all right, two months.

Yeah, yeah. Yeah. You know, so there was another study that I read that was also making the rounds. And this was comparing plant protein to animal protein. I told you guys briefly, when we went for a walk outside last week. So here's what the study was, right?

So we know other studies show that animal protein on a gram per gram basis is more bioavailable, has more of the higher, you know, higher amounts of beneficial amino acids, losing the branching amino acids, etc. And so studies will show that if you eat 50 grams of animal protein versus 50 grams of plant protein, it seems like the animal protein is just going to be, you know, more beneficial for it, especially if you're trying to build muscle and, you know, improve your athletic ability. Well, this study took two groups of people and they gave them 1.6 grams of protein per kilogram of body weight.

So this is actually a pretty high protein diet, right? So it's you're, they're in that range of the upper limits of getting benefit from protein. of getting benefit from protein. Previous studies show that about 0.6 to 0.8 grams of protein per pound of body weight is where you're gonna get the upper limit of benefit from protein. Any more than that and it's just extra- Well, okay, you gotta break that down a little bit better because you just referenced per pound,

the other one you referenced, kilograms, what do you come about to? So a kilogram is 2.2 pounds, so 1.6 grams per 2.2, which is right in that range that I said right right. It's considered upper limit of protein any any protein above that you're probably not going to see any additional you likely won't see any additional benefit. So one group animal all they had omnivore diet and they had a lot of animal protein. The other group completely plant based and they supplemented with soy protein. What did they find at the end of

the study? They found that there were no difference in progress. Yeah, but this is something that you've talked about this multiple times on the show before, which is in a situation where you're getting adequate or more than enough protein. You're hitting those limits. Yeah, you're hitting it. Then you can be getting it from college and protein. You can be getting it from bone broth protein. you can be getting it from collagen protein, you can begin it from bone broth protein, you can be getting it from way protein. All things are pretty equal where it matters the most is when you don't hit those numbers, then that source comes into play on which one's more valuable.

Exactly. So, if you're not hitting those numbers where you're getting that 0.6 to 0.8 grams of protein per pound of body weight or to round it up,8 grams of protein per pound of body order rounded up, one gram of protein per pound of body weight, then the type of protein that you take in really starts to matter. I remember I'd have clients who, a lot of clients actually, this is quite common, where it was very difficult for them to hit those protein targets. Usually women, but proteins are very satiating, so it's hard to just get. If you're 200 pound

man, that's 170 grams or so of protein. That's a lot of protein in a day. It can be very difficult. 130 pound female, she's trying to aim for close to 100 grams of protein, right? It can be kind of difficult. In those cases, when the clients would get less than that or much less than that, if I had them supplement with like branching amino acids or if I had them focus on, you know, way or meat, they got I could see a big difference. But when the protein's high, it doesn't matter. It just doesn't matter. And so this is just one of the this study confirms that that you are getting adequate amounts of all those amino acids. If your protein's high, it really doesn't matter where it's coming from. At that point, if your protein's high, really doesn't matter where it's coming from.

At that point, when your protein is high, here's what I always recommend to people, because I always say, well, I have high protein, should I still pay attention? Like, yeah, here's what you should pay attention to. What protein is easiest on your gut? What protein can you digest the most or the easiest, that's the one that you should take in?

Yeah, yeah. And not worry about the other stuff. I got to shout out the MindPump memes guy, which by the way, this is, for the listener, the, he's not affiliated with us, it's not the company that actually makes these, but he just roasts them. Yeah, he does a really good job sometimes.

And Nellis, he must have went, okay, so he did a post, you guys stirred up, you stirred up all kinds of shit with the sitting down peeing thing. Oh yeah. And he found, he must have, I mean, that picture, I don't even know if I have that on my Instagram or where he got that, but I'm wearing like a pink hat. He's super resourceful. Oh my God, dude, he got some.

I read a study on that, by the way. What? So somebody listened to the episode, it's where we were rousing you for peeing sitting down. There's a study on this. There's a study. I think you have to make take, when you say I pee when I sit down you can't just leave it there two o'clock in the morning. It's fun to say. I stay. Yeah, I know it's for you fuckers. I stand up in pee 99% of the time when I get up at two o'clock in the morning. I'm sitting down

Make that clear. Yeah, he keeps it tucked all night. Oh my God. Oh my God. So tell me this study. All right, so someone sent me a study that showed that men with lower urinary tract issues like benign, prostate enlargement, which, you know, everyone in this room at some point is gonna have. It's just, it's like 90% of men will have prostate enlargement at some point. You actually get, you actually get ready for this?

Better urine flow sitting down. So there you go Adam. Wow. So now maybe I'm just, I'm naturally drawn to do that. I don't know what that is. I don't even, that's hilarious. So next time we razz you just gave him an excuse.

I get better urine flow. See, but you guys, I disagree. I get better urine flow standing up. I don't know, seriously. I'm sitting down, it doesn't, well, I gotta be honest, I've never paid attention to that. And now I did, it reminds me of funny stories. So are you guys able to, when you're in the ocean swimming,

right, and you're like, I'm talking about, like in the ocean, not like on the sand, but your feet don't touch, right, you're in the water. Can, are you guys able to pee in the ocean? In the ocean. Yeah, sure. Yeah, I can't. I can't, dude, I went on, just so I don't know how. I'm afraid ocean. Yeah, sure. Yeah, I can't go, dude. I can't.

Dude, I went on, just so I don't know, I'm afraid I'm getting salt in there. I don't know. No. Yeah. It just didn't go backwards. Yeah, just so you know, just like vacuum. I was, I think Jess kinda, we were in Maui, I think.

This was like, or it knows, Kauai a couple of years ago, and we were snorkeling or whatever, and I had to pee hell of bad, and the waves were kind of strong. So I'm like in the hell about and the waves were kind of strong so I'm like in the water and the waves are kind of and every right behind you she's next to me and every time I'm about to pee a wave hits me and you guys know I'm a little uncomfortable in the ocean anyway a wave and it's a tighten back up dude I was in the water for an hour

pushing I was gonna shit my pants. I thought I'd say we got to go back. I can't do this. I was gonna do your thing being out like fish getting in the shop for you. No, I'm not making. I still got my thing on. No, I just reminded of the horror story. It's somewhere in the Amazon,

the Amazon River, where it has this little tiny fish. I think this is total urban legend, but apparently it swims up your peahole. If you peahole. No, that's real. Didn't we look that up one time? I think so. I think it's total urban legend, but apparently it swims up your peahole. If you peahole. No, that's real. Didn't we look that up one time? I think so. Yeah, I think it's attracted to the urine,

and then it goes right. Right, that's the ultimate deterrent. What you want to do is put those in public pool. Dude, like how fast is that fish though? I feel like if I felt it immediately, it'd be gone. But oh yeah, look at that. See, we did look at that. It's a Kendi Roo Amazonian parasitic it's a candy roux Amazonian parasitic catfish

Oh, I mean Amazonian parasitic catfish reported to swim into urethral and other openings other. Oh, I didn't hear about that Oh, it's also known as canaro Camaro and urethra fish and is a member of the penetrate or vendelia Holy I wonder what how do you get it? How I don't think Probably surgically, dude. You got to just pull it, fuck her out. Yeah, cause dude, you know, catfish, like their gills are like razor sharp. And they're trying pull back.

I was just gonna say they're pointing in the wrong direction. Yeah. So you can't pull it. Oh, I don't see it. Maybe they have to push it, maybe they'll push it all the way through. Ah! I bet you need dies after a while up there, right?

It doesn't find what he's looking for. Well, it says parasitic, so I'm imagining it survives, you know, off of what you're doing. Is it a myth? It's like me and my little fish. I'm not sure yet. Let me see here. It does say we're worth it.

It says it's a myth. Okay. But let me read deeper on this. Yeah, so I feel like it's more likely to happen to a woman, right? That's the perfect thing. If it goes up to your eithra, because the guy is kind of hard to get to find what's happening. Things are moving in there. It's been in there.

Well, maybe that's the myth of it. And I think that's probably what the myth is. I don't think it's really swimming up in your thing. Yeah, and I mean, how much, how drunk do you have to be to not know there's a fish? Oh, so does that mean? Yeah. You notice when it's too late? Yeah. Oh, there's a fish. Whoa. So it's happening. Yeah. You notice what it's too late? Yeah.

Oh man. Yeah. So what happened this weekend? Why are we also sleep deprived? You guys want to tell your stories? Well, I mean, I was, I was, oh really. Oh man. I was, you know, I was moving and packing and stuff like that.

That's always stressful and no fun. Although I tell you what, we got to bunch of our public good stuff in, the new place. And I don't know if you guys, do you guys use, I think one of the best inventions ever was those single wipe core exits. Better than antibiotics. Yeah, yeah. It's better than nuclear power. It's up there.

Maybe not better than those two, but it's up there, right? You guys use those? Yeah, they're just pulling out. Yeah, it's just brilliant, right? For cleaning counters and things like that. So public goods has their version of it. It has like's just brilliant. I love it. Cleaning counters and things like that. So, public goods has their version of it and has like this lavender smell. It's amazing. So, we just got the whole house stocked up and that was one of the things that Katrina

found on the list to replace. And I was using it this whole weekend. I tell you what, man, those things are money. Yeah, I get when I get lazy, like if I make them, like if I spill something on the floor, I was like mop the floor of my foot. You know, with one of those things. It's a, it works. No, no, no, it's hell it works.

They haven't been around very long either. I don't remember when they first came on the scene, but once I started using them, I've never looked back at it. Yeah, the thing about public goods is they stay away from all the weird chemicals. And then of course, if you're environmentally conscious, that's a big deal for them. Well, because you see that a lot with cleaning products,

it's like insane, like the amount of chemicals like they're using. So I'm always like conscious of that in terms of like whatever's, you know, I'm using to clean the dishes with, when I'm like cleaning my hands with constantly, you know, shampoos, all that stuff. I'm trying to look for better sources.

Yeah, I actually read an article that recommended, unless you get the right brand that doesn't have like all the insane chemicals They recommend which I thought was stupid. So let's say you buy the brand name, you know stuff or whatever and you wipe down your counter with it They recommend you go back over it with a wet cloth Which you mean the chemical residue? I'm gonna wash up right wash it You know they recommend to do that. Oh, I didn't know that. It leaves a residue that has got, I believe, so a lot of these chemicals are Xenoestrogens.

And you get exposed to one, it's not gonna make a big deal. But you add it up with all the shit that's in place. And just inundating yourself everywhere. Well, there's a lot of people that believe that, right? That that's, well, there's a lot of science that supports it. That's why we're there is because there's so much chemicals that were exposed to today versus just 20 30 years ago. Yeah, and this is why this is why it's a good idea for your daily everyday stuff, you know, go to a company like public goods because they don't use a lot of these chemicals.

And there's a lot of science now that shows that this may be why you see such a drastic dropping of testosterone levels in men over the last few decades. It's become an epidemic and they think it's these chemicals that actually act like estrogens in the damn body, which is crazy. Well, then you add the things like the creams and the soaps. That's what I mean. Things that you're also putting on your face and your body and stuff like that too that are all loaded full chemicals.

Well, no, I lost sleep just because I have an infant at home. It was just, I think I figured it out though. I think he's a vampire. Yeah. He sucks the life out of his mom. And, uh, during the day, he's extremely charming and almost like get you into a trance.

And at night, he's just doesn't sleep. He's wide awake. So what is nighttime routine look like for you guys right now? Have you got to set routiners? It's still kind of figuring that out. Like where are you? They're in month four, right? We're almost month four.

Almost there. Yeah, so he cries or whatever, Jessica right away gives him the boob. And here's the problem with that, is that, because he doesn't sleep, or he's so broken up, she's getting no sleep, whatsoever. And lack of sleep is, it's cruel and unusual punishment by the Geneva Convention. Yeah.

Yeah. So finally, I don't want to say, finally, I'd say, she's just like, look, let's try seeing if we can have them try to settle himself down. So we'll stay next to the crib, he'll cry. He can see that we're there, but we got to let him try to settle himself down. So we'll stay next to the crib, he'll cry, he can see that we're there, but we gotta let him try to figure out how to go to sleep. So she was doing this and he was just crying because he's used to her responding right away. And so last night, or yesterday, it was probably like,

I don't know, it was like 7 p.m. this is when he starts to go down. I go up there and I'm like, can I, let me take over, I'll take over and I'll sit here. I don't know if she was gonna start trying this, but once I saw him, like, let me give this a shot. And so she's like, okay. And so she fucking lays it down the bed behind me

and just sits there and text me. What to do the whole time? And I'm like, honey, if you're gonna take a break, you gotta go and let me do this. And she's like, I can't relax anywhere. So I might as well just sit behind you. I'm like, what's the, I believe, might as well just sit behind you. I'm leaving We both may as well

It's it's hard man. It's rough. No, are you do are you put him in the crib or a bassinet right now? It's bassin. Okay, so it's a bass. So we have like a bassinet next to the bed. Yeah, he has his own crib in his room We're not there yet, right? No, just a map. Yeah, cuz I didn't say it. I don't remember, we didn't use the crib till a wait later. Yeah, it's like six months or whatever. Yeah, but, yeah. But, oh my gosh, dude, he's just, it's brutal. It's so brutal. I was so, I was like, I wanted to tell her, like, I kept telling her, why don't you leave?

Like, why are you laying, this is like, take a break, and she's like, I can't, I can't hear him. It's a last, that was a deal. I mean, Katrina and I made that, that was the deal I made with her when I said listen, I'll do it. So I know you've been going non-stop, but the deal is like, you have to let me do it my way.

You can't be standing over my shoulder, telling me what I need to do because that just defeats the whole purpose. The whole purpose is I'm here to relieve you so you can get some rest because you deserve it and you've been going crazy. But what's the point if I'm up and I'm handling it. It's a catch 22 because it's like,

okay, I'm gonna leave but now I'm worried and I hear I'm crying and I'm still thinking. And I get, I told, and so with Jessica, I just try and take her lead. So I say, okay, honey, you're obviously the full time mom. You tell me what you want or how to do this and I'll do this and I'll make, I'll say a few things. And so at one point, last night I'm like,

I don't know, maybe he's a little too young. I don't know if this is whatever. And then that was it. That was like the wrong thing to say, you know. Because she already felt bad because he's crying. Yeah. Dude, when a baby cries, this is a real, I mean, this is natural for humans.

It's like shell shock for moms. Oh, especially. For parents and for people in general. You just can't stand it, it's normal, that's an evolutionary thing. I hate it, it hurts me to hear it, but for a mom. Oh my God. The first 10 minute cry that Katrina everyday was that

she cried. Oh, she was falling. Oh, Jessica was falling last night. Oh yeah, oh yeah. So good times, yeah. I just had a bunch of crazy chaotic boy energy to deal with like for the last like five days or so, so yeah. And so I was just trying to figure out

what I was gonna do every single day and every single minute to express this energy and like do it in a healthy way where we're not just like just killing each other. What do you guys do? Yeah, so I basically just took them down, like towards the beach, I took them down towards the mall, which apparently was like just quarters of it were open

and then we were just walking everywhere. And then I'm taking the dogs with me too, because I got two male dogs and they're just crazy and chomping at the bit to run. And so I'm trying to find every park on the planet in Santa Cruz to go find, to go get all this energy out and do all this stuff. And I ended up just posting up outside, grilling on the trigger. And then ended up just like posting up outside,

grilling on the trigger. And then I was like, cause it takes so long, I was just like, I threw a meat on there, I'm like grilling it. And then I'm like practicing bone arrow and stuff just to find zen.

You know? I was trying to find ways of finding zen in the chaos. And so, dude, I highly recommend shooting bone arrows, dude. Get you like really like present and focus and everything. And then I was doing that and then I'm like, what else? Smoke a cigar, dude, that totally comes out.

Oh, I saw you post. Oh, dude, let's get roasted. I love that dude. Your son's face behind you, so I was like, oh, that's the end. Oh, yeah, did you get Jock? I caught him like that, too. And I wasn't like, stage, I was just laughing

because I just't like, stage, like I was just like, I was laughing because like, you know, I just felt this like, you know, you know, we feel an energy of like, somebody just behind like, yeah, like I felt that. And like, it's so funny. They get so mad at me when I, when I smoke a cigar for some reason.

Same with Mike. Yeah, I had, I don't know. You brought it up. You brought it up on the podcast. Like, I don't know, like six, seven months ago, you had a cigar and you said that your daughter came out with the cigar. Yeah, well, because there's that place over here around the corner that sells tobacco, pipes, cigars, whatever.

And I'm not a cigar smoker, but every once in a while, I'll buy a couple, and I'll do it for a week, and then I won't for six months or a year, literally, that little, right? But there was one point, I don't remember what it was, I bought like four or five, which is a lot. And I don't smoke a whole cigar at one sitting. It's because I don't smoke two or a half.

Yeah, I'll do that half or a quarter, always I'm gonna get nauseous or whatever. So there was like a two week period where at night, I'd go out to the back, I'd sit in my lounge chair, or whatever, and I'd have a cigar. And my daughter would be inside just judging me. Telling Jessica, she's like, I don't be inside just judging me, telling Jessica, I was just like, I don't know how I feel about,

but, but, but, you know, smoking. I don't know if I like this or whatever. I come inside and should be distant, you know? And I'm like, oh my gosh. Man, I thought you talked about like health fitness. Yeah, exactly. I'm like, oh shit. I know.

Sometimes daddy needs to relax. I think, that's how, you're gonna stress me out. That's how all the vices come out. Yeah, oh man. Hey, so I was reading an article on, just trends in America like market trends or whatever. Did you guys know that men grooming products in America

is I believe a six billion dollar, if I'm not mistaken, industry. And it wasn't that way. Yeah, I was gonna say, this has to be a new thing. It's 60 billion globally. In America, it's 6.9 billion. It's a big business. Well, you know, that was one of the things

that I was concerned. When we first started to work with Caldera, like I fell in love with the product instantly, but my biggest concern was like, God, is there, is there, is there demand? Yes, there's no demand. Is there no rise in the care? Yes, spend this kind of money on a product

for their face and stuff like that. And I was really suspicious of it. I didn't think that we were going to. And I remember hearing back from them after our first couple commercials and I was like ready to for the like the like, because everyone wants to know what happens, right? With a company, we try something out

that maybe one of us likes and it goes, okay, it's a little flat with the whole audience. I was anticipating this call where they're like, yeah, thanks for the advertising, but at those rates, we can't really convert, blah, blah, blah, blah. And that was the complete opposite. Well, the thing about Caldera is, because I could see like men's grooming products

that to make you look good to that kind of stuff, but Caldera focuses on like health, the health of your skin, right? So there, so there, for example, there's their face serum. If you have really dry skin, it balances out. If you have oily skin, say I have oily skin. So I was the least, I was the most reluctant. I never put anything on my face because it's always, so oily. Yeah.

Because I'm like, if I put some on, I'm going to be like, I'm going to look like an olive, you know what I mean? Like olive oil on my face. But it actually balanced out my skin. And of course, when you look at the ingredients, it's about skin health. It's not just about look better right now. But that's a big industry, dude. Six billion dollars.

And growing, it's growing very, very rapidly. So it's like, I wonder how long until the big, big manufacturers really start to step in and get into that more. Are they not already, are they not into that? I think it's like, they'll do it with like deodorant, hairspray, beard grooming is huge right now. Yeah, yeah. I mean, you remember that was one of the first things

that we tried was a beard oil way back when we did that. We did that really early on the podcast to see how that took off. Yeah, yeah. That's, there's definitely, I think, I mean, and plus that's kind of the whole hipster thing right now, so I think. It's definitely the hipster element.

Yeah, because, I mean, if you see any barbershop now, everybody has these like crazy angular lines to their beard and like, you know, they put way too much effort into like styling their hair and, you know, having like the most perfect, you know, like, perfect ironed shirt. And I'm like, dude, fuck, calm down. It's so weird, dude.

Yeah, that's a little too far. Like my brother gets his eyebrows waxed. And I'm like, perfect, blah, blah, you're across the space. And I'm like, when he does it, I'm like, come on. You look like a cartoon. Stop me. If I had a couple of imperfections, it's cool. If I had some fucked up eyebrows, I would totally do it.

You know what I'm saying? You guys, in your family, you guys don't have crazy eyebrows. Do you? I mean, I get it. If you got one, I feel like a unibrow. Yeah, that's what I'm saying. Do the other ones that get away from you, though? Yeah, you wake up and there's,

well, you have the old man. I got the owl ones that just go everywhere. Oh, I got that too, bro. What is it about turning 40? Where your eyebrow hair, your eyebrow's light. All of a sudden, they don't stop growing. I get that. You know how I know, by the way, I'm like looking around at like, what's in my eye?

Yeah, there's like, things. It's a freaking eyebrow. It's like obstructing my view. Or your hair. Where does that come from, all of a sudden? Little dangles. It's a cruel thing. It's like, oh, hair on your head.

Man, let's give you some hair in place. You know, you don't want to. You know, I mean, the nether regions. How the hell is that all about anyway? Dude, you know, I brought up in the past, the research by Dr. John Gottman. Do you guys remember that? Yeah.

Okay, so just a little recap for people who didn't listen to that, that was a long time ago. The relationship doc. Yes, he did research on couples, relationship research. And it's, so here's the thing with these types of scientists. Yeah, his famous book is Love and Logic. No, what is his, what's his favorite? Oh gosh, I can't believe I've got this.

He's got a famous book that he's known for. Yes, maybe Doug confine. It wasn't Love and Logic? No, that's someone else. That's a series he did. That's also very good, by the way. Yeah, I thought that was him. Yeah, I thought that was him. Yeah, I thought that was him.

Yeah, so maybe it is. But he talks about the full horseman of predicting if a relationship's gonna end. Oh, right. So here's a thing with studies on psychology, relationships, social sciences. The studies that come out are very rarely able to be replicated.

So they say that it's like, take a study with a grain of salt if it has to do with people's psychology because they'll try to be replicated. So they say that it's like, you know, take a study with a grain of salt. If it has to do with people's psychology, because they'll try to replicate it. And I think it's something like 70% they can't replicate. So it's basically like throw it out the window. Right. Well, his studies have been replicated dozens of times with extreme consistency. So you can basically take what he says as truth. And so what are you doing these studies is you'd have these these houses. Couples would go in, they hook up heart rate monitors, cameras, and then they would tell the couples, you know, talk about a difficult subject and they'd observe them or they'd

just observe them in general and see what's going on. And they'd do this for years. And they ended up piecing together a few things to the point where the accuracy was so cool up was so good where they could predict, I think it was something like 80% accuracy, whether or not you'd be divorced, just by watching you, you and your spouse, or whoever, your significant other, conversing or arguing for five minutes, they could predict with like incredible accuracy, whether or not you're going to make it for the next five years. What does that book say? The seven principles of making marriages work, that's the big one. So anyway, I printed out these forms because it was really easy to kind of see

what the four horsemen were and what the antidotes were. So I wanna tell you, get them a guess. They're really, really good. You wanna take a guess on some of them. One of them's contempt. You're right, contempt is one of them. So there's criticism, contempt, defensiveness, and stonewalling.

These are the four horsemen of relationships. The antidotes to them, so the antidote to criticism was a gentle startup. The antidote to contempt was appreciation. The antidote to defensiveness was responsibility. And then stonewalling was self-suiting, meaning the way to keep from those things happening in a relationship.

So to give you an example, criticism is verbally attacking your partner's personality or character. So it's not a complaint. It's not like you said, you know, like your wife says, Hey, you forgot, you didn't take out the trash. It's basically saying, I can't stand this about you. Yeah. Like you never, you never always do this. Yes. That would be Christian. The, the antidote to that is a gentle start up. So you want to tell your spouse, there's something they did wrong, you wanna talk about your feelings, use eye statements and express a positive need.

So if you have a good start up to that conversation, the success is much higher versus coming at someone angry, you're just not gonna succeed when you do that. The stonewalling, this is when someone withdraws to avoid conflict, conveys this approval, distance, and separation. So it's like you're arguing, and then all of a sudden, you're significant other, just whatever stops listening to you, ignores you, or creates distance. That's a bad

thing. The antidote to that is self-suiting. So take a break to spend time doing something soothing and distracting. So when you find yourself, get to that point, you take a break and go do something for yourself. I'm going to go for a walk or I'm going to go on a drive. The person that's getting stone walled or the person that's stone walled. The person that feels like they're stone walling. Yeah. Let me take let me take a break. I'm going to take a break and I'm going to go do something for me so I can come back. I did I found this with working out. I know when I exercise I come back totally different than when I don't. It's probably the only one I'm good at by the way out of all of these. When I exercise, I come back totally different than when I don't. It's probably the only one I'm good at, by the way, out of all these.

Then the defensiveness, this is where you victimize themselves to deflect a perceived attack and reverse the blame on the partner. The antidote is to accept their partner's perspective. That's probably one of the hardest ones I would imagine, I know it is for me. So when Jessica says something to me, it's hard for me. I want to immediately defend myself, right? And then the last one was contempt and appreciation, attacking your partner's sense of self with an intent to insult or abuse.

So you're just basically just being mean for the sake of it. And the antidote is to remind themself of their partner's positive qualities and find gratitude and positive action. This one's actually super powerful. So like you're upset with your partner, this one takes a lot of self-awareness. and gratitude and positive action. This one's actually super powerful. So like you're upset with your partner, this one takes a lot of self-awareness.

You find yourself super angry with them, pause and say, all right, what do I appreciate about the person? It takes a tremendous amount of self-awareness. I think all of these do, right? I think that that's the key to this is that it's great to have like tools like this. But if you don't have the self-awareness to realize that you're in the middle

of one of those situations, can you pause? Yeah, I mean, that's a big thing. And I think too, in that state, it was about heart rate, right? Yeah. And that really was the determiner whether or not they were going to get in this insane fight versus just take a second. Okay, and then we'll talk about your points after they notice that they're heart rate

have gone down. Dude, so to be more specific, they would see couples would start to get heated and they'd see the heart rates go up and they didn't tell the couple to take a break. Right. They would go in the room and they'd tell the couple something like, hey, our cameras went down.

Would you mind pausing what you guys are talking about so that we can get them to come back up and then we'll tell you when it's, when they were made for the heart rates to come down. They'd wait as long as it took for the heart rates to come down. Soon way as long as it took for the heart rates to come down. Soon as the heart rates came down, they'd come in and be like, okay, everything's working. You can reconvene and talk about what you were talking about. The

success rate went through the roof just from that alone. And it's obvious when your emotions are high, logic, it's like, this is the relationship. Emotions go up, logic goes down. So you have to know that when your emotions are high, you're not gonna be logical at all. You know what I was like, I saw pondering this over the weekend, and this doesn't have to do with relationships, but it does in a sense to where, you know, we've been interviewing people

about like cancel culture, and you know, what's happening in the world, this kind of stuff. And you just don't see any, you know, news or any kind of movement towards redemption, any types of forgiveness movements out there that are really assessing the intent and people's character,

and also giving them a chance to redeem themselves, to come back strong and to move past their mistakes. I just don't see that anywhere, and it's really frustrating. You're 100% right, I agree with you. I think it's because forgiveness is viewed as weak. It's viewed as weak. So like to give an example, let's say you have a couple and one of them,

and let's say they're married with kids or whatever, one of them has an affair. And then they go to counseling, it takes a couple of years, but they end up staying together, whatever. A lot of people may view the person who was cheated on as being weak, oh, you're weak. How dare you take that person back or whatever.

I think in social media, it's more celebrated to show your rage. Oh, I hate this per- Ah, yeah. That's all I see. Instead of saying, look, the person was 20, when they said that or did that, it was a different time, they're different now.

Oh, shut up. You're obviously, you think it's okay that they said that type of deal. It's not valued and so we make it, you know, so instead what do we show? How angry we are and how much we're not gonna forget. Well, I also think that we're being conditioned right now to think that everything is an attack.

Even like I'm reading the Kotlin or the American mind, right, I'm going through that. And they're just talking about that. That's what's happened in the right, the last decade is, now when people make these mistakes, verbally, right, they say something that they don't realize is offensive to somebody else, it's a simple mistake that an apology can come afterwards, or I'm sorry, I didn't think that offended you, but we've gotten to a place where every single thing that is said or done is taken, like it's a personal attack on somebody,

and we're getting conditioned to think that. So, and like to your point all the time, Sal is that there's like a virtue in being a victim, like everyone's wanting to be a victim. Like so, I think that's part of it is getting conditioned to thinking that way. Yeah, I would, I would 100% agree with that. I think it is very interesting, you know, kind of what's,

what's happening with the fact that we're so connected and that anybody has a platform and that the crazier your response is the more, you know, views it's gonna get or whatever. And then that gives it value, seems like it has authority. Yeah. And so people just, you know, go down that path and I think that's, it's very self-destructive.

I think that all of it started with good intentions. So the book actually went over like where a lot of these things, like microaggressions and being sensitive to people's feelings. A lot of these papers that were written by Oxford professors, Brown University professors, Harvard professors, brilliant pieces of paper that had the right intentions. It's what we've done with it, though, and taken it to weaponize it. Yes, yes.

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It's the motherfucking clause. An English Landish! Quikwa. It's the motherfucking f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f***ing f starting strength big five lifts, what advice would you suggest to correct this imbalance? Are we assuming that this is top to bottom and not left to right or is this left to right and not top to bottom? Oh, that's interesting. I think it was left to right actually.

Okay, yeah, left to right. Because it's different for either one. Well, yeah, I would say it's important to make that clear because if I'm talking to someone who it's left to right, I'm gonna give the advice of doing unilateral work. So single arm arm single leg, starting with the weaker side, always first, mirroring that on the opposite side.

But if it's top to bottom, I would say reduce the volume on the overdeveloped portion of your body with it below or upper, and then increase the volume of frequency. I'll say this, so starting strength is probably one of the most sound online workout programs you'll see anywhere. Very basic, very simple, but it's effective, and it's a great workout program. I have really not too much negative to say with it, aside from, at some point, you want to face out of it, and go to the

other stuff. Very similar to Maps and Abolic. Yes, there's a lot of similarities, right, with Maps and Abolic. Here's the problem with it, though. If you do have a left to right imbalance, the starting strength is barbell focused. It's what's gonna happen is you're probably gonna maintain this imbalance between right and left, especially if it's really apparent. And I see this in athletes.

I've trained rowers where they're on one side of the boat and there's definitely an imbalance between these I've trained pictures. I've trained, and this usually you see this with some types of athletes where there's a very big difference between right and left. In that case, Adam's 100%, I'm 100% on board. Use dumbbells, unilateral, start with the weak side,

let the weak side dictate how much weight and reps you do and might feel easy for the stronger side for a while, but dictate how much weight and reps you do, it might feel easy for the stronger side for a while, but this is really the only way to start to balance it out. And it'll start to balance itself out, takes a little time, but it'll start to balance itself out. If you stick to barbells, you're gonna maintain this imbalance for a long time.

Next question is from Josh Buckholz. Should you eat the same amount of calories on a rest day as a workout day? This question we get, this question a lot actually. Yeah. The theory or the idea here is like, okay, when I'm training, you're lifting really hard and you're exercising and so the body needs more calories because you're exercising. And on a calorie burn day, you would probably burn more calories on a workout day than a

rest day. But, when you're strength training and you're lifting weights, the recovery process is just as important. So the additional calories that you would eat over what potentially you burn for the day, hopefully gets partitioned over to building muscle. So it really isn't about a day-to-day thing. It's more like, and it's not even a weak thing, but it's easier to look at a week and say, these are my calories a lot of for the week. And it doesn't really matter if it's rest or low day. You can underlate them. You can keep them the same. It doesn't. Would you manipulate like your macro balance for that on recovery days, for instance, like

say, upping, you know, your protein and fat intake versus, you know, and then like adding a bit more carbohydrates on days, you're more active. So I would, I would only for behavior reasons. Not for, not for calorie need, protein need, and macro need. I would do it based off of behaviors, right? So, and that's a really good question. I do manipulate that, not though, because I'm going, oh, I had an exercise today,

so I'm going to go lower carb. It's more like, I know when I go lower carb, it suppresses my appetite and comparison to when I'm high carb. So I don't want to be, I don't want to over consume while I'm also being kind of lazy and sitting around for the day. So I might adjust my macros based off of what I know my behaviors are,

but when you're talking about the science of what the calories are gonna do for your body, whether it's gonna put on fat or put on muscle, it doesn't matter that much. Yeah, this is one of those splitting hairs. It doesn't matter conversations. It it doesn't matter that way. Yeah, this is one of those splitting hairs. It doesn't matter conversations. It really doesn't matter.

You know who this matters for? The high performing extreme athlete where you want to increase of 1% performance on game day in which case I'd say, make sure you have a carbohydrate rich meal. Do you have a carb cycle? Yeah, two hours before type of deal. For everybody else, it doesn't matter.

You know how you base your decision on this? Exactly what Adam said, your behaviors. Do you do kind of a carpsych? Yeah, two hours before type of deal. For everybody else, it doesn't matter. You know how you base your decision on this? Exactly what Adam said, your behaviors. Do you feel like you want to eat less on the days you don't work out or do you feel like you want to eat more? Do you find that you overeat? Do you find that some people on the days they don't work out, they find they're less disciplined with their nutrition, in which case you might want to avoid trigger foods.

Like Adam said for him was carbohydrates, it's the same for me. So I may want to do something like that. I think you should base, you're going to be far better off basing this decision off your behaviors than you are on performance or muscle gain or fat loss, because it really doesn't make a difference at all. For me personally, I tend to do better, eating less carbs on the days I don't work out, but it's not because I'm not having the carbs

to burn for energy or whatever. It's really, it's exactly like what you said Adam. I'll overeat otherwise. Carbs are trigger foods for me. If I have rice or potatoes or whatever, I'm more likely to keep pushing my calories. And so, and because I'm not working out, I got more time on my hands,

it tends to be on the weekend when I'm with the family. So I'll just avoid those things to try, unless I'm bulking in which case, then I'll throw them in and help out. And this is a classic example of also how I use, like, you know, extended periods between meal timing or, you know, quote unquote, intermittent fasting, is I'll go, oh go oh hey this is a day

I'm not gonna train so normally I would get up and have breakfast by seven or eight a.m I'm not gonna eat till noon because I know I'm not gonna be training also today if I start right out the gates Eating some carb carb rich meal that I'm gonna want to eat two hours or three hours later again And so it's more behavior than it is. Oh, I can't eat that Yeah, overall here. This is a I'm gonna, I'll stand by the statement all day long. Overall, for most people, if you were to base your eating, your nutrition, based off your behaviors and how you felt,

you'd be far better off than if you based it off of what you read in a study that's the ideal amount of calories, macronutrients, and maximize performance type stuff. Way better off, the behavior- Most likely to stick. More likely to stick, you're gonna get better results long term, you're gonna be more consistent.

It's gonna make you feel better, improve your health better, than being so regimented about, oh, oh, today's a workout day, you gotta increase my carbs, you gotta drop this, gotta do that. And again, I can see some benefit when you're at extreme level, you're gonna go on stage, you're 3% body fat, an ounce of water under your skin makes a difference. So now you got to make sure everything is perfect or whatever, or your super high level

athlete, and the difference between you and second place, first and second place is a middle of second, in which case, you're going to want to time things and it's going to make a difference. But for everybody else, it makes no difference. Again, the behavior is what you should focus on when it comes to nutrition. Next question is from Taylor Baca. When should I start to prioritize organic grass fed and non-GMO-type foods? All right, here's the list of priorities, okay?

Calories number one, number two, macro nutrients, proteins, fats, and carbs. Number three, now you can start to get into this kind of stuff. If your calories are high, your macros are off, you can eat all the grass, fed, or organic non-GMO foods that you want, and you're going to, you know, potentially, it doesn't matter. It doesn't matter if it calories. Now, that being said, healthy, and I'm gonna go quote here,

healthy foods, and I don't mean healthy processed foods. I mean, actual, unprocessed whole foods tend to help you eat better, you know, or more appropriate levels of calories and macronutrients. High, heavily processed foods, even heavily processed health foods tend to make you overeat. So in this case, then you can start to prioritize those foods knowing that it's going to help you tackle the most important things first, which are calories and macros. This is interesting.

I agree with that, but also what I've noticed personally, when I've gone more grass fed and grass finished and all that, is how my body receives it in terms of like, like if you have any kind of food, intolerance, allergy, anything that's inflammatory, like that's gonna affect my digestive process. And a lot of times I feel like people just don't,

aren't aware of, you know, pinpointing exactly where that's coming from, and they're just sort of dealing it and medicating it constantly. And if they paid a lot more attention to the actual food that they're consuming, I think that that would, you know, push them a little bit more into choosing more quality foods. My answer to this is always,

I'm always prioritizing it. Sometimes it doesn't happen though. Yeah, and I don't forget about it. I mean, if I have the option that I can get grass fed, non-GMO and not processed foods, that's 99% of the time that's what I want to eat. But the reality is there's times, I mean, this was a classic example.

I'm in the middle of a move and move and furniture and doing shit. We packed our entire refrigerator up. So I'm eating out for a couple of days. Like, I'm not gonna freak out. You know, I'm not gonna make it, oh, I'm not gonna lose all my gains or oh, my God, I'm gonna poison my body.

It would be so fucked. It's like, okay, it's not ideal. But then when I have the option and I can get back and could I have made the prior, could I have still made choices that were non-GMO, non-processed foods? Of course I could have, but it's like, Jesus, I'm not gonna add a bunch more stress

to a stressful weekend of moving and so like that. Not worrying about it, but then when I'm grocery shopping and I'm like picking things out, I'm very mindful of these things. Yeah, you actually said something that's very important, you said unprocessed. Now he didn't say this, the person to say this in the question because you could have,

you know, could you get non-GMO chips, you know, non-GMO organic, you know, cookies or gummy bears, or you know, something, you know, ice cream cone or whatever. Natural. You could. Does that mean it could be good? No, it's probably going to cause you to overeat. The most important thing from a, just from a behavior standpoint is avoiding heavily processed foods, healthy or not, organic or not. Heavily processed foods encourage overeating

from a behavioral standpoint, simply avoiding heavily processed foods tends to get people to eat more appropriate levels of calories. This was a trick. This was a hack that I figured out, late into my career. Remember originally my career was like, hit your targets, hit your calories, here's your meal plan, whatever.

Wily unsuccessful. I'd have some of success with the most disciplined clients, but they'd also fall off at some point. At some point, I started saying this to people, you know what, don't worry about anything else. Just eat whole foods. Just eat whole natural foods. And what would happen is they'd lose weight

and get in better health, because it encourages more appropriate levels of eating. This is very obvious if you've done this a few times. If you've done, if you've got on a whole foods diet where you've been consistently eating nothing but whole foods for like 30 days and then you introduce something that's highly processed, even if it's considered healthy, like let's say like a protein bar, which this happened to me with competing. I messed around with this a few times, and it blew my mind that, first of all,

when I ate that heavily processed food, it actually didn't taste as good as it used to taste, because I was so used to whole foods. And then I got, I had a second one and then a third one. Okay, now I said, not only did I get used to that taste, I like that taste, now it's craving that, and then I went from like one bar to two bars, to three bars a day, and it kicked that craving back up.

So if you've done that enough times where you've completely eliminated all these processed foods, eat whole foods for a while, then introduce it and just pay attention to your own behaviors. Totally. And see what happens. Yeah, I mean, if you look at all the food categories, here's how you know, right?

Look at all the food categories, chips, frozen foods, cookies, health foods. The top five sellers of every category, including health foods, are because they taste the best. Look at the health food category. Look at the top five selling protein powders, top five selling green juices, top five selling whatever. The reason why they're the top five is not because they're the best with their ingredients because they taste the best.

In fact, you listening or watching this podcast probably picked your health food whatever because of the taste. This is what happens. So heavily processed foods, they're so palatable, they're designed to be that way, so a lot of the money goes into, you know, designing these foods this way.

They make you overeat, avoid those, and then things start to kind of balance out kind of naturally. I know this sounds crazy, but it's totally true. Next question is from Aaron Kirsch 7. How do you explain the importance of rest periods to the hit-driven client? I used to, this was a constant conversation with people, right? And I would get into the whole energy systems of the body. If you're constantly exercising, not taking breaks. Can you change, explain the crib side?

Yeah, it's glycolic. And you're just building endurance. You're not building the adaptation that we want, which is strength and muscle to speed up the metabolism. That's why taking rest is so important, which is all very, very true. Here's a deal. What is your goal with your workouts?

Is your goal to burn as many calories as possible during the time you're working out? Or is the goal to cause a favorable adaptation for your body? Two separate things. If you just want to burn calories, then don't take any rest periods, keep moving, and make it in time. Just move constantly.

That'll burn the most calories. In which case, I'd say there's no reason to do hit with anything with weights, dumbbells, machines. Just sprint on a treadmill and you'll burn the most amount of calories. If your goal is to cause favorable adaptations, you want to speed up the metabolism, build muscle, balance out hormones, you want to shape and sculpt your body.

In that case, take your rest periods and build muscle. That's it, that's the bottom line. So what's your goal? You wanna burn a lot of calories in an hour? And by the way, I still tell my clients this, oh, you wanna burn a lot of calories an hour? There's no need to hire me. You actually don't need my expertise.

I'll tell you what to do. You see that treadmill over there? Go run real hard for the shower. I'm jumping jacks in the sauna. And you don't need to work with me at all. Well, I had to battle this a lot too. And one of the things that I would, I would first, I've learned like, if you as a trainer,

if you challenge your client all the time, especially if they're smart or they like what they're doing, they always resist, push back or put a wall up. So a lot of times I would commend them for what the way they're training and say, listen, there's a lot of value in how you like to train right now. The problem is, you lose a lot of that value after about like to train right now. The problem is you lose a lot of that value after about four to six weeks.

Our body gets very adapted to whatever modality or whatever we're doing, make the way you're training. And then the results that you like from it, the burning the body fat, the building muscle, all that part that you enjoyed, those returns start to really diminish. My job as a personal trainer is to be constantly programming and switching you up

so that your body is consistently seeing programming and switching you up so that your body is consistently seeing those results that you love so much. And if we stay in this way of training, you're going to see very minimal results beyond that six week period of time. If you want to keep the results coming, we need to completely change out of this. And completely changing out of it means we need longer rest periods, we need these straight sets, we need to train differently for a while. That doesn't mean we won't come back to this way

of training that you love to do because there will be value here again. Yeah, you have to highlight that it's different for a reason. And you know, a lot of times I'll get the clients like this and they're in a plateau. They're already in a space where they've been doing this long-term, they just want you to ramp the intensity up further and that's why they hired you.

And so to be able to, you know, connect with them and show them that, well, I know this is something that had worked initially for you, but you've seen a wall, just to throttle down more, it's only going to get us so far. Why don't you trust me and we're going to try something completely different. It's going to be hard mentally to get through this. That's what I'm here for. But honestly, we need to build up your strength. We need to focus on building muscle and that takes rest.

So we have to include this in our workout. Yeah, it's just clients that want, they don't realize this what they want, but they just want a bootcamp instructor, just to yell at them, to keep them motivated. I would see trainers like this, they were good at that, and I would predict, oh, three, four months, that client's not going come back, are they gonna burn out, or they're gonna get injured? They're gonna plateau over hard. And they'd have these huge turnover of clients.

They'd be real good at that. Ah, yeah, you push hard, come on, you can do it. In fact, you'd see them in the gym. That's basically what they would do. They would just torture them. Yeah, and you'd see this huge turnover of clients, except for the one or two occasional like, you know, gluttons for punishment.

They would just have this huge turnover. The trainers that were successful were the ones that understood that their value was not in the, you know, pushing you to maximum intensity all the time. That does not last. I mean, look, here's a deal. Burning calories manually is hard fucking work.

I mean, if I told you to dig a 10-foot hole, could you do it with a teaspoon? You could, but why wouldn't you use a backhoe? You have a backhoe accessible, just use that. You're gonna dig that hole in 10 minutes, instead of being out here for the next two weeks, trying to dig this big hole. Can you burn calories manually to cause weight loss?

You could, boy, it's a lot of work though. You're gonna be doing hours and hours and hours a day for the rest of your life. In order to do that, why don't we teach your body? Why don't we just teach your body to do that for you so that you can sit down and enjoy a movie with your kids, hang out, and your metabolism is a hot furnace, burning calories.

That's what rest periods building strength that muscle-up-back-hoes. That absolutely become the back-out. There's lots of meaning there. Look, my pump is recorded on videos, as well as audio, come find us on YouTube My pump podcast you can also find all of us on social media by the way I'm not shadow band anymore. I've been released free

You can find us on Instagram you can find Justin at mine pump Justin me at mine pump salon Adam at mine pump Adam Thank you for listening to mine pump Your goal is to build and shape your body Dramaticly improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adamday money bag guarantee, and you can get it now

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