Mind Pump: Raw Fitness Truth - 1514: Ways to Increase Testosterone Levels Naturally, How to Correct Imbalances Between Both Sides of the Body, Tips for Preventing Injuries When Lifting Heavy & More (Listener Live Coaching)

Starting point is 00:00:00 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 just found the world's number one fitness health and entertainment podcast. This is my... Let's go! Alright, in today's episode, we answered questions live. People asked us questions over Zoom.

Starting point is 00:00:24 These are listeners, and we coach them on this podcast, we actually did that four times at the end of this episode, but the way we open the episodes with an intro portion where we talk about current events, we're bringing up scientific studies and we mention our sponsors. Let me give you a rundown of today's episode. We open up by doing some movie quotes, try to guess

Starting point is 00:00:43 where some of these movies come from. You won't. You won't. You won't. Then we talked about Neutropics and how they make Adam feel like crap, except for pure from Organifi. It's the only one that he likes that works well for him. I like pure as well.

Starting point is 00:00:54 Settle, it's clean, it's got lion's mane, so it's good for your brain. Organifi is a great company, we're sponsored by them, and they have lots of vegan based supplements. Go check them out, go to organify.com. That's O-R-G-A-N-I-F-I.com, forward slash mind pump and then you can use the code mind pumping at 20% off any of their products. Then I talked about a study showing that body builder pumping

Starting point is 00:01:15 reps might build more muscle than full range of motion. I know it sounds crazy. Listen to the episode. We explained the whole thing. Up and down. Another study showed that lifting tempo doesn't matter. Again, listen to the episode, we explain the whole thing. I hope they end down. Another study showed that lifting tempo doesn't matter. Again, listen to the episode, we explain it and break it down. I talked about having gray hair on other places of my body. It's not cool. Show me. Just then talked about duck, duck, go, and alternative to Google.

Starting point is 00:01:37 I talked about how Italy is going on lockdown again at Sucks. We talked about obesity versus smoking, which one is worse for your health. We brought up another one of our sponsors, Element. They make an electrolyte drink that's actually higher in sodium than most. It's great for those of you that want improved performance and better pumps in the gym. We love, love, love their product.

Starting point is 00:01:59 Go check them out. Go to drinklmnt.com. It's forward slash mind pump, and you can get a free LMNT sample pack. You only have to pay for shipping, that's it. Then I talk about a skin patch that's being developed that can detect things like caffeine and alcohol in your system without being invasive.

Starting point is 00:02:19 Really cool, somebody please explain it. Science, after that we got into answering the live questions. First we talked to Corinne from Pennsylvania. She wants to talk about balancing out the muscles in her back Then we talked to Bryce from Ohio He wants to talk about raising his testosterone. He's a young man who tested low Then we talked to Kaylee from Oregon this person is getting injured But likes the lift heavy wanted to know what to do and then finally we talked to Tilsen from Texas This person wants to improve their ankle mobility

Starting point is 00:02:46 to have better squats. Also this month we have two of our workout programs are 50% off and we have a bundle, which is multiple workout programs, also 50% off. Here's what they are. The first program is Maps Hit. This is high intensity interval training. The second program is Maps Split. This is a intensity interval training. The second program is Maps Split.

Starting point is 00:03:06 This is a body part split body builder program. And then the bundle that's on sale is the bikini bundle. All of them are 50% off. Go check them out. Go to mapsfitnessproducts.com and then use the coupon code spring break with no space for the 50% off discount. I'm no judge or jury, but I can tell you this.

Starting point is 00:03:29 He won't sell anybody out by his future. What's that from? No guns. No. I feel like that's one of your favorite titles. I just feel like you always are quick. Sent of a woman. Oh, Douglas.

Starting point is 00:03:44 Yeah. One for me. woman. Oh, Douglas. Damn. One for me. Yeah. Wow. Money, dude. You know, I wanted to, I was thinking about this the other night. I was like, you know what'd be fun. I want to see, damn, I did not think,

Starting point is 00:03:52 I wanted to come up with a quote that I thought was popular enough that people listening would be able to figure, somebody would figure it out, but you two wouldn't be able to figure it out. So I still got it. You got us. Yeah, can you guys come up with a popular quote that the other two guys won't get?

Starting point is 00:04:09 I mean, I know that a lot of our audience will get this quote. I don't know about you guys. Yeah, the idea is that it's not so obscure that nobody knows what it is. That it's popular, but you know that the other two hosts won't be able to figure it out. No, you guys won't get this.

Starting point is 00:04:23 That's it. It's very short. That's here. That's very short. That's here. That's not good oil. That's not good. Is he say it like that? Yeah, that's not good oil. Yeah, you guys will never get that one.

Starting point is 00:04:32 We're gonna leave it out there too. It's not popular. Oh, you're gonna be embarrassed when you realize where it's from. It sounds like, I mean, I can be in any movie. I feel like that's Disney cars. No. Yeah. I'm not gonna.

Starting point is 00:04:44 Or there will be blood, you know, it's not like that. No, no, that's not good oil. I'm not, no, no. I'll give you one more cars. No. Yeah. I'm not going to- There will be blood or, you know, it's not good oil. I'm not- I'll give you one more quote from the same movie. I want to beat him. Actually does that. Where's the thing? I want to beat him.

Starting point is 00:04:54 Ooh. That I feel like I know. Yeah. All right, I'm not going to give it away. I think we'll keep it as a secret. What about you, Justin? You got something. You know what we'll do?

Starting point is 00:05:02 If nobody gets it, I feel like I know that one. It's not good oil and I want to beat them. All right, go ahead, Justin. Yeah, so I used to mess around with my friend. I call him and leave him this message all the time for some reason. We just like would watch this movie religiously. So it goes, you fat disgusting slub.

Starting point is 00:05:23 You're a goddamn disgrace. Wow. Yeah. yeah it's very PC is that weird science no now is that is that the is that with the same one something about Mary now all right so let's leave those as mysteries okay and then we'll I can't leave Doug got mine yeah I love that movie so do I I love that movie well yours was a mainstreamish movie. I bet your R's is kind of like, remember we're dorks when it comes to movies. No, mine's very mainstream.

Starting point is 00:05:51 Is it? That was the idea. You're supposed to pick something pretty mainstream. You have some like fucking sea list movie. I don't know, no, my movie, when you find out where it's from, Sundance movie, you're gonna be embarrassed. You're gonna be embarrassed when you're watching it.

Starting point is 00:06:03 I know, I do, the second quote of it, you said, I felt like, God, I know that. Yeah, so I felt like it should be. We'll leave it though, because we give stuff away. Well, that sucks. I lose it my own game. That wasn't the idea. I knew for sure you guys wouldn't get mine.

Starting point is 00:06:15 I didn't even think about that. No, no, we'll leave it because, and what we do is, we give stuff away on YouTube all the time, so we'll let people guess in the comments. And whoever guesses both, they'll enter to win a free, whatever we decide we're giving away. All right, I like it. You know what I'm saying?

Starting point is 00:06:28 I like that. Anyway, so Adam, why so craft up? Your energy's been a little, I'm calling you out right now. Little low energy. You know, I felt that way actually yesterday, as Tom Ketrinos got home and I just felt really kind of down and tired and I was like, so weird. Diet's fine. I was like so weird. I go diet's fine

Starting point is 00:06:45 I had relatively good sleep. I know we had the the Time change so you know I lost an hour of sleep So I was like maybe that was it. That's probably it for me That's what I thought and then it just I tried to lay down and take a little bit of a nap And then still the pills I gave you so Here's the thing you know, what's funny is I actually, I do think that that's what it was. And what I'm starting to connect is almost anything

Starting point is 00:07:12 that I've, like all these companies we've tried, and I don't know the brand what you gave me. It wasn't one of our sponsors. I don't want to call them out, because I don't want them. It was, yeah, it was, so Sal does this all the time, right? Where he'll walk over to Justin and I and just hand his pills. You're right. Try this, take it.

Starting point is 00:07:24 It's a good time. Yeah, and we, and we trust him, right? We he'll walk over to Justin and I and just hand his pill to you. Cheers. Try this. Take it. Yeah, it's a good time. Yeah, and we trust him, right? We trust him that he's not messing with us. Well, that's how I give you a psychedelic. That's how I give you LSD. Yeah, you try this real quick. Let me know what happens.

Starting point is 00:07:33 But it's, it was a new topic, right? Yeah. And, you know, alpha brain, there's another genius brand that I've tried. Alpha brain made you throw up. I know. I just have a bad reaction. The life aids, rodeola, that supplement

Starting point is 00:07:48 we talked about the other day. Anything that's touted to boost brain function. It tends to do that. I think I'm just too smart already. No, no, I think you're maxed out. So it has an adverse effect. I think you're maxed out. It's like, it's a really brilliant people.

Starting point is 00:08:03 No, that's like you got a four-second. No, no, no, it's like low testosterone. That's what it's like. It's like it's like it's like it's like it's like it's like low testosterone That's what it's like it's like low testosterone so if you take like for the goat weed it brings you up to your levels But if you're already peaked you're already brilliant and you take that it is the No, I have a different invite I have the opposite I have a different theory. It's like you have a of a Civic Honda Civic and you just maxed it the fuck out thousand horsepower You add any more that's just gonna explode We're dealing with the force No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, it? He told me, it made his teeth feel weird. Everybody's still there. He said, would you give me my teeth feel weird?

Starting point is 00:08:46 Like, oh, that's supposed to do that. That's very strange. You gave it to me at the towards the end of the day right after we were getting done. And I actually remember going like, oh yeah, that'd be nice. But hopefully it'll give me like, I'll feel up from it. So I felt great from it. I did feel good from it.

Starting point is 00:08:58 But it is interesting. This highlights the individual variance from how people can respond to different substances. It really does, it's very, very interesting. There is one, neutropic or kind of brain enhancing or whatever you wanna call it category of supplement that does that you do respond really well to, pure.

Starting point is 00:09:17 When I give you pure, you always lines. My mind's main. No, I just, I just, I just drank the pure again to, because it is the, but now that one is more of a natural one, right? And then these other ones are, I don't know what you gave me yesterday. Was that synthetic? No, there was nothing synthetic in there,

Starting point is 00:09:32 but it did have a lot of stuff in there. The organifi purer is much more subtle, and I think just generally speaking, you'll feel good. Most people will feel good. I feel great from that, but it is very subtle. Yeah, I don't have GABA in it. No, this one didn't have GABA. Do you not like GABA? Well, that's the one that makes me a little drowsy. It's a

Starting point is 00:09:50 poster. Yeah. Yeah, GABA is a, it will make, in fact, some people before they go to bed will take GABA. Well, yeah, that's in the mellow, right? GABA's in the mellow. Yeah. So, no, I don't know what it is, but this is, it's been pretty consistent now. No matter the brand. I love how much you guys trust me, but I literally, literally, this is no joke. I didn't even see the bottle. I have the pills on my hand and I go up to Adam and I just do this.

Starting point is 00:10:14 I hold it like this and he knows, he opens his head. He just drops it. I ain't even remember taking them. Like I just went home and went about my business like usual. Yeah. Well, I forgot too. It was that, and this will happen, like, you know, when I'm sure you guys are the same way,

Starting point is 00:10:32 like you have like an off day, you feel off. You start to piece it together. Yeah, I start to kind of go back through my day and like, okay, could it be this, could it be that? And I start teasing out all of the possibilities, right? And that's when I recalled like, oh, you know what, Sal gave me some fucking pills, man. And again, it was a newtropic,

Starting point is 00:10:48 and I know that I just don't tend to react very well to any of that. Remember back in the day when I had you guys try, so this was a natural one. I saw the ingredients and nothing in there was synthetic, but I did have you guys a long time ago try synthetic neutropics, which are actually designed as racitim or whatever. Racitim class of chemicals, right? So, Paracetam was one of them, anorecetam was another one.

Starting point is 00:11:12 And these are actually prescribed substances in other countries, but here you can buy them over the counter. And some people love them. Like, if I take Paracetam, I will notice I do get some benefit, but I do get some benefit, but I do come down with a crash, but none of you guys respond well. That was a Neuro brand, right? Neuro something and has the like the mall queue on the front cover of it and it's black.

Starting point is 00:11:36 Maybe, but I remember I gave it to you guys. It felt terrible. Yeah, you guys all of you had like headaches and just felt shitty afterwards. And I was like, ah, this makes me feel kind of hyper. Yeah, you know what I mean? Yeah, everybody's different. Yeah, it is.

Starting point is 00:11:46 It's very different. And it's, again, when it comes to brain function, there's nothing's gonna do anything like sleeping better or just being healthy. You know, that makes the biggest difference. Ketogenic diets for some people have a profound benefit on other things. Well, obviously lots of room for improvement for your brain.

Starting point is 00:12:04 So I'm sure that's what. got to be I got to be 12 I'm naturally I'm gonna be honest like that's why I keep bringing like so the lines may and I definitely feel an effect And I think like it's it has more of a neurogenesis kind of effect right like so long-term you keep using it Because I'm guaranteed. I mean as as much head trauma as I've had like in my career point football and sports and whatnot, it's like, I could use some repairing in there. Which can be honest. You're doing pretty good though.

Starting point is 00:12:35 It's all starting to come back. Some gears are filing like turning. I'm like, why didn't I fill that one? You were definitely built for football. I'll tell you that much because what was it? The other day, I was doing interview and Doug will usually have me sit in your chair because he pulls the computer up

Starting point is 00:12:48 and I'm on Zoom, right? So I put on his headphones, dude. And the freaking, the top of the headphones are like right here. I'm like, holy shit, how many of your head dude? It's like stress, stress, stress, stress. It's like the premium. Yeah, let's say. There's a whole solar system around this premium.

Starting point is 00:13:02 What was your helmet size? You have to get the extra. I don't helmet size? You have to get the extra one. I don't know, yeah, I just get the biggest one. Yeah, I couldn't even pump it up with air because there wasn't room. You don't have to air it up, right? Hey, speaking of pumping, I, there was an interesting study that came out

Starting point is 00:13:16 and I'd love to hear you guys' opinions. So this was a short-term study, right? So all on pumping for real? Yeah, well, something with pumping. What a great transition. I know, no, it's just connected. Well, something with pumping. What a great transition. I know. No, it's just connected. Yeah. Sometimes it works. Just there. So they took, they took, it was a short study. So 12 weeks, I think it was or 10 weeks. And they compared pumping type reps to full range of motion type reps. So let me explain. So you guys have all seen, we've all seen the pro body

Starting point is 00:13:40 builder who's doing the, you know, school crushers or the curls or the laterals. And it almost looks like they're shortening their reps. They're keeping, and they say they're keeping tension. So it's like these short kind of pumping reps or like no full extension with the tricep exercise or whatever. Or squats even, you'll see them kind of come up and down and without ever really stopping or going to full extension or whatever. So they compared those kind of reps to full range of motion reps for a short period of time.

Starting point is 00:14:07 The pumping reps actually caused greater hypertrophy, actually caused more muscle growth. Socroposmic hypertrophy, because you're pumping fluid in there, so that makes sense. Well, so I think that's part of it, but here's what they said, and this is very fascinating.

Starting point is 00:14:19 So you know when you do occlusion training, how, so occlusion training for people don't know, you'll tie off a limb. So like I'll take like a knee wrap, I'll put it up here in my armpit around my arm and then I'll do some curls. And what it does is it prevents venous outflow, it's called blood outflow. So the blood pumps into the muscle, but not much pumps out and I get this waist build up and the pump is intense and it's really, really painful.

Starting point is 00:14:42 And what it does is it, because it starves the muscle fibers of oxygen, it's like you're simulating using heavy weight and so you get more hypertrophy. But what they're saying is that these pumping reps, because they never really allow the muscle to pump the blood out, it's like short pumping reps, you keep pumping more in than you pump out and it's like occlusion training. And this is why some body blows you value in that. Don't you remember us speculating on that along to back when we introduced occlusion training to our buddy Craig Caperso and remember he

Starting point is 00:15:14 saw very little benefit from it and what I said was he already trains so close to this. Yeah, because he was he was Mr. like super set, tricep, no rest periods, pumping exercise. Like he trained like that all the time. And I'm like, but it was, it was amazing for all of us who do more traditional sets that have long rest periods in between. You, you throw someone like that and you teach them occlusion training, huge benefits from somebody who always trains like that bodybuilder style, I would imagine would see little to minimal benefits to occlusion training. Yes, now here's the takeaway from it.

Starting point is 00:15:47 The takeaway is not, that's the way you should always train, because if they did a long-term study and they compared someone who utilized a little bit of both, you would see that the person utilizing both would get better results. Not to mention the dysfunction. Yes, which is where I look. But yeah, of course, there's value to it.

Starting point is 00:16:05 If you're going to feel your muscle continuously contracting and a muscle endurance component there as well, I could see how you'd see some value in that and how it would promote muscle hypertrophy. But yeah, I'm always cognizant of, well, okay, if I'm not going full range of motion, I'm programming my body to limit myself in that range. Oh yeah, it's funny, because in the past, we've shot models for our programs. So the models will come in and they'll demonstrate the exercise.

Starting point is 00:16:37 So if you ever enroll in a maps program, you go on, you type in the exercise, you look up the exercise, and there's somebody demonstrating it. And we've had bodybuilder or bodybuilder types come in and demonstrate. And Justin, I remember you were tripping out because one of the models couldn't do a full extension overhead. They were very muscular and fit, but they never trained with that full extension.

Starting point is 00:16:57 And that's the thing. It's just, you know, you set those limitations because of the way the patterns that you, you know, you keep applying constantly. And so yeah, it was tough. And I've had this situation with multiple models that looked the part, but the function side of it wasn't as much of the priority. You don't use it, you lose it.

Starting point is 00:17:16 I mean, if they're not training full range of motion, they're gonna lose the body will prune it off. It's like, okay, we're never gonna go that far down or pull our shoulders above, behind our head. Like, your body will just say it's not necessary. So that was me. So my overhead presses, I would stop just short of lockout to keep tension on the, in the shoulders and get the pump and all that stuff. And then when we all start working together, you know, just then it was a huge advocate of overhead carries. Now, when you're doing an overhead carry, you pack the shoulder and you straighten the arm

Starting point is 00:17:43 out and you want like a full extension and good tension. And my shoulders grew from that because it was something that I never had trained before, which brings me to another study on fitness. They compared lifting tempos. And they actually did. This is a great study. They had people train one leg on a leg extension with a like a fast lifting tempo. And the other leg with a slow lifting tempo.

Starting point is 00:18:04 Oh, interesting. with a fast lifting tempo, and the other leg with a slow lifting tempo. And they found no difference in hypertrophy at the end of this particular study. Same rep range I'm assuming. The weight was similar, they both went to failure, but there was no difference between the two. So at the end of the study, they conclude rep ranges don't matter. Again, here's the problem with that. These studies are short term. You take someone that always trains at a faster tempo and slow them down and they'll see some results

Starting point is 00:18:29 and vice versa. That's where the value comes in all this variety is more in changing up what you're doing, adding variety, adding some novelty, and the body then responds again. But if it's 12 weeks, yeah, only in 12 weeks. I would want to know more about that study in the controls because if you've got somebody

Starting point is 00:18:44 who's slowing down the tempo dramatically compared to somebody who's got a faster tempo, the load that you can do is is completely different. Like if you're working at let's say 80% capacity or whatever that and you're on on like and you have the faster tempo, you will not be able to do that same load on slow and control with a four, like a four, two, two tempo. Here's what it says. It said one leg performed leg extension with a one, one concentric eccentric tempo. And the other leg performed the same program with the same loads, rest periods, et cetera,

Starting point is 00:19:16 with a three, three tempo. Both legs trained a failure, resulting in the faster tempo, performing double the number of reps. So you're right, they did more reps with the fast tempo than the slow tempo, but it was the same load and they both went to failure. Well, so, okay, but they saw no different.

Starting point is 00:19:30 Yeah, but there you go, right there. Did double the reps. So of course, that, the one that makes up the difference. Yes. So if they stopped at 15, okay, because that's why there's holes in this study for sure. If both groups stopped at 15 reps, one did it fast to 15 reps, one

Starting point is 00:19:46 did it slow and controlled like a 4, 2, 2, the one that did slow and controlled would outperform for sure, the results would outperform. That's a great point. You just did double the reps to get the same results. Yes, of course. And nobody's, and not nobody, very few people are doing 30 reps. So if you've got to do 30 reps to get what someone gets at a 15 reps soul controlled and, you know, pick any rep range, then that does nobody's doing double that. That's a bad example to prove that point. The rep ranges don't, don't matter. You mean, yeah, you mean a tempo? I bet again, at the end of the day, what do you think

Starting point is 00:20:19 what happened if you took someone who trained slow tempo when you sped it up? Well, yeah, and back to your. Your original point is true also. I mean, I think there's holes in that study and then in addition to that, you're right. You extend anything out beyond six months and then that throws everything out. Because this is where academia and these studies mix this people up, you know, because they're like,

Starting point is 00:20:38 oh, I don't know if I should do that rep range. The study says that this rep range is the best in a 12 week study. Yeah, people hold onto these numbers like crazy. And it's just like, you gotta consider all the individual variances and everything else and like how they've been training before going into this and like, you know, how long, you know, they've been doing it.

Starting point is 00:20:55 It's just like, you know, you could speculate all day. Or are they hear that study and then they just neglect every even pay attention to tempo? Oh, it doesn't matter. Yeah, it doesn't matter. I mean, I read this study, it's proved that it doesn't matter. There's no difference between slave and bother. Yeah, with terrible advice.

Starting point is 00:21:11 I know, terrible advice. And to be honest, most people don't do a 3-3 tempo. And so if you put most people on a sled, so I was one of my tricks and my bag as a trainer, if I had an experienced client. If I had a client been working out for a while, one of the first easiest things I could do to get their body to respond is slow the reps down.

Starting point is 00:21:27 All right, we're gonna take four seconds on the way down. We're gonna pause and squeeze here and change nothing else and then boom. I've said this on this show many times before. I mean, so all the study, going back to studies, show that for high-perture fee, the 422 tempo is what's ideal.

Starting point is 00:21:43 And then I would challenge anybody listening right now, and next time you're in the gym, okay, if your place is open, look around and count somebody's negative. Tell me you see somebody who does a true four-second negative. Nobody does. You never see that. And yet the studies prove that that's supposed

Starting point is 00:21:58 to be one of the best places for hypertrophy, yet nobody does it. One of my favorite things to do is just, I would just stick to counting that. Like make them at least four to five seconds on a negative. Yeah, slowing down is great for preventing injury too because you're just less likely to get loose

Starting point is 00:22:11 and stupid with your reps. Totally. Because when you go fast, it's the opposite. 100% agree. Yeah, so anyway, a little bit of alarming news. I'll let you guys know right now. I just noticed, so you guys know, obviously, you can see that I have gray hair, right?

Starting point is 00:22:24 And the head and the head and the beard. You and me both, right? So there you go. And I'm finding gray hairs at the places now. Oh, we talked about a long time ago. Well, I got a couple of my arm here. You can't see it on camera, but there's two here. I found one on the chest.

Starting point is 00:22:37 You have a few wizards. And, okay, I got a wizard now. I got some wizards too. Yeah, that sucks dude. That's weird. Wow. I don't think you could die any other. Yeah, I would. That's like, that's like, you're, that's like, you, you know, you lookards. Yeah, that sucks dude. That's weird. I don't think you could die any other. Frosty.

Starting point is 00:22:46 Yeah, that's like, that's like, that's like, you, now you look old. Yeah. You know what I'm saying? Well, you can die at those sort of the last. You can't do any, you can't do any,

Starting point is 00:22:53 you lose it. When you lose it, it's, I got no options. You look good. You got a nice round head though. Luckily. It looks good, I know. Yeah, luckily,

Starting point is 00:23:01 it could be worse. It looks good on you. But if you have like, like white arm hair, what do you do? You don't, you can't die your arm hair. Do you get, does it, eventually happen you get white arm hair? Oh, you could be worse. It looks good on you. But if you have like white arm hair, what do you do? You don't can't dye your arm hair. Did you get, eventually happen you get white arm hair? You get white shoes. You get white back hair, you get white every hair. I don't remember, I can't picture somebody with like white arm hair.

Starting point is 00:23:13 Really? Yeah. You haven't met like my dad or? They have? Oh yeah, dude. White chest hair, you ever seen that before? White chest hair, yeah, but arm hair now. I got two right here, what the fuck?

Starting point is 00:23:22 Yeah, we're just slowly turning it into buff looking sannos. Yeah, that's the round part. Yeah, I'm gonna now to right here. What the fuck? Yeah, we're just slowly turn it into buff looking Santa's Yeah, that's that's around Yeah, I'm gonna go in that direction Bring it back, dude Oh They need to bring it back. It used to be the style guys used to make their shit white on purpose. Yeah, yeah How's going on here? Hey you sent you sent a text message yesterday or this what was it? I do this morning. Yeah about taxes. Can you tell me what's being proposed right now? Oh They're just they're just saying that they're proposing

Starting point is 00:23:47 the largest tax increase in 30 years. I mean, that they're putting together. That's the rumors right now. So, and I can't think of a better time to do this. I'm gonna just come out of a pandemic. We're inflating the currency like crazy. You know, here's my taxes. Also, we're gonna cut all of this part of it away.

Starting point is 00:24:03 Yeah, cool. I mean, did not anybody, I mean, that was obvious, right? That was going to happen. You, if we pump that much money into the economy, it's not tied to anything, then you have to tax the shit at everybody to cover that, right? I mean, I guess. Is that, I mean, what else is the other option?

Starting point is 00:24:19 Print, which is what, tend to what they tend to do. But they're, they're, they're, they're time on raising corporate tax rate, raising the tax rate on people who make over like X amount of dollars, they're going to increase the tax for LLCs, the capital gains tax, they're talking about raising that quite a bit. So basically, again, across the board, yeah, taxes are going to be crazy. How effective will Justin be with his only fans page? I mean, they can't touch that.

Starting point is 00:24:46 They can take cash. That's Bitcoin. Yeah. Right. That's right. That's right. Just do it. Just do it.

Starting point is 00:24:54 Just do it on a new coin. Needs for Bitcoin, huh? If it's cakes and weights, it'll get with the times, you guys. Look him up, Justin, cakes and weights. It's right. He takes ripple. Ripple. Just crushed him.

Starting point is 00:25:04 Find me on duck.gov. Have you used duck.gov? What's the deal with that? I tried to start using that. It's interesting because everybody uses Google, obviously. But I also had another option. Yes, I started using that. It's interesting because you can totally see that a lot of like certain pages are don't show up on Google that show up there, which is like kind of a fun thing to do.

Starting point is 00:25:30 Like in terms of just, if you're looking for a specific thing in the news or any status updates, you know, from coronavirus or anything, it's like a totally different perspective. Who owns Duck Duck Go? That's a good question. Yeah, let's find out. Have you used it, so? I used it one time. Justin told me used it so? I used one time. Justin told me to try it and I did one time and I haven't really played with it. What about you, Doug? I have used it.

Starting point is 00:25:51 You have. Not regularly, no. Now do you see any benefit, I like to school me on what the benefit should be? I mean, is it just, I think it's a search engine just like Google. Yeah, but Google is highly, what's the word I want to use?

Starting point is 00:26:03 Filtered. Edited or filtered? Yeah. So like, for example, I used to be able to look up information on bodybuilding and forums would pop up. And I used to love to read forums. They don't pop up anymore. Now you get like official like medical websites and stuff if you want to know about steroids, steroids or hormones or whatever.

Starting point is 00:26:21 So they're playing daddy. They were like, oh no, we should probably look at this instead. Yeah, so I wanted to look at other options that were out there. Yeah, so who owns them? Let's see, Duk Duk Go. They own themselves. Yeah, created by Gabriel Weinberg. Is it an American company? Space in Pennsylvania. Okay, all right. All right. I was like, yeah, I don't know a lot of history. So they're Russian or Chinese companies. Oh, they got us again. Mm.

Starting point is 00:26:46 Got us again. Two of the different perspectives. When did that roll out? Do we know when it rolled out? Mm. I've seen the billboards. Yeah. Yeah, I don't know.

Starting point is 00:26:55 It says 2018, but I don't know if that's the founding date. Interesting. I'll tell you. It's just something new to check out. Do you think something like this will survive? Or do you think that it'll just get crushed by Google still? Well, I mean, Google dominates already. But I do think that this is just an alternative, right?

Starting point is 00:27:10 Alternatives are always going to exist as long as there aren't any laws. I think it's just good. Yeah, it's good to have other options out there. If you're trying to search for very specific things, especially news-driven things, I've just had such like a disheartening experience, especially the last few years with just trying to find out

Starting point is 00:27:30 what's true and what's not true. So I need more perspectives. Yeah, I know. How many search engines are there like this? I mean, isn't Firefox and Safari and all those considered the same thing, or is that different? No, I don't think those are search engines. They're not.

Starting point is 00:27:44 Like Bing is a search engine. That's the Microsoft one. So then what is Firefox, I don't think there's a search engines. Like Bing is a search engine. That's the Microsoft one. So what is Firefox and Safari? I know there's a bunch of it. Those are browsers. So much of nerds out there laughing at me right now. I don't know. You know, Selvin, how many is there?

Starting point is 00:27:55 These are the firefighters. You don't know what that is. Yeah. Such a simple ton. What a door. No, you know, a lot of countries will kind of dictate what their people can and can't see. For example, if you're in China and you look up,

Starting point is 00:28:11 what was that? Tiananmen Square. You won't find any information on what happened in Tiananmen Square. And was it 1989? When that happened, Doug. Was that 1989 when that happened? It was in the 80s.

Starting point is 00:28:21 It wasn't the 80s. It was like a big pro. You guys have seen the video where the man is standing in front of the tank And you won't let the tank pass them. Yeah, there was like a big like crack down from the government Right, you can't even look it up if you look it up in China You'll get no information on that whatsoever. I heard too like with a high-speed rail like with the train Like there was some big accident that was just like covered up forever. And then it took a lot of people investigating to finally come out with it, like all these people

Starting point is 00:28:47 that died. Yeah, it just never happened. Yeah, very never happened. Just shh. They're not saying you're looking at it. And you're like, hmm, is there a lot of places besides China? They're like that or is just China like that?

Starting point is 00:28:56 It's China's notorious. Yeah, they're, I mean, they're easy to see, but I wouldn't be surprised if that happens in a lot of different places, you know what I mean? I mean, I mean, okay. Does Google get told what they can and can't do by the government? I think so. I think there's definitely people who tell them.

Starting point is 00:29:13 China kicked out Facebook, right? Yeah, Facebook isn't there. Yeah, and banned from there. I mean, North Korea obviously doesn't have any. Oh my God. You know, information about like anything, like those poor people don't have any access. That's a whole other, yeah, a whole other thing.

Starting point is 00:29:29 Yeah. But yeah, so it's parts of the world that aren't getting basically anything. To speaking of other countries, this is sad. You know, Italy is going to go into lockdown again. I heard you say that. Is that true? Yeah, they're talking about, because I guess their coronavirus numbers are spiking again. You know, here's a deal.

Starting point is 00:29:44 I'm going to just say this, because is my, my, the culture of my, my parents. Italy is very ill suited for pandemics because they kiss and hug and fucking talk and spit all over the place. This is part of their culture. So you're telling these people who love to touch and hug and kiss, don't do any of that. And then, you know, it's so hard. It's a part of who they are.

Starting point is 00:30:08 So it's just their cases are just going up. So they're doing the lockdown again. Would they be considered like one of the most social cultures? Yeah, all those types of culture. Mediterranean cultures or like that. I mean, it times are very touchy, feely, very, you know, if you meet someone, you have it met before, you know, if you meet someone you haven't met before, you kiss them, you know, men kiss each other all the time.

Starting point is 00:30:31 Women, you know, that's how you greet your parents or your grandparents or whatever. So it's just a very physical culture. And so it's just not great for viruses, you know what I'm saying? It's just not good. So look at all the lockdowns. It's just really sad. That's such a bummer.

Starting point is 00:30:47 Because they've had already two really big ones. And is that full lockdown or what? Yeah, they're looking to go hard, especially before Easter. That's a big holiday over there. So they're looking to shut it down. And I don't know, man, how that's going to work out. So I got another message that's saying, because we went back and forth on the percentage of people,

Starting point is 00:31:01 gyms are 10. So I had a client and I thought we'd thought, yeah, I thought it was 25, then I heard 10 again. And restaurants are 50% or 25%. I think 25 indoors. That's what it is. I think so here. But they do all the outdoor stuff.

Starting point is 00:31:15 Yeah, but our cases here in California have dropped considerably. Yeah, they're really, really low here right now. And so we'll see what happens. A lot of people are getting vaccinated. Although you hear about these European countries that are stopping the administration of the AstraZeneca vaccine, Norway,

Starting point is 00:31:33 I forgot what other countries, like three or four European countries stopped because there were cases of people having strokes. Later on, but they're still not making, they're still not 100% with the connection, but they're just to be safe, they're stopping it. And apparently these strokes were weird. Like people 48 hours later, we're getting like a,

Starting point is 00:31:51 not just a stroke, but a blood clot. In the late or somewhere else. So they're stopping it right now, just to see what would happen. Oh, interesting. Yeah, so, I don't know, man. Yeah, yeah. See, but that's the kind of stuff.

Starting point is 00:32:02 Like you want to find out, like, you know, I don't know, that's why I wasn't going on duck.gov. It's like vaccines stuff. I want to know the differences between, you know, each one of them, like what kind of cases where people have actually had adverse effects from it, you know, right away. It's just, doesn't feel like that's something

Starting point is 00:32:18 that they're trying to shield a lot of that on Google. It seems like. Yeah, I know. Yeah. So here's something that's interesting. I was having a conversation with Jessica about life expectancies. And we were having conversations.

Starting point is 00:32:30 She's obviously traveled the world when she used to work for Cirque du Soleil. She's been to, I don't know, how many countries, a million countries. And we were talking about the prevalence of smoking in other countries, how different it is than here, like here, especially in California,

Starting point is 00:32:44 you don't see people smoking cigarettes too often. In fact, it's actually quite rare to see someone running more at least. Yeah, smoking cigarettes. But when you go to a country like Italy or Russia, for example, people just smoke like crazy. And yet some of these countries have higher life expectancies.

Starting point is 00:33:00 In Italy, they live longer than they do here. In parts of Asia, they smoke like crazy but they live longer than they do here. And in parts of Asia, they smoke like crazy, but they live longer than we do here. And it just goes the highlight, just how bad smoking is, obesity is worse. Yeah. Because that's what kills us. It's not smoking. Yeah, I think that's the answer. It's not that smoking isn't that bad. Yeah, it's not like some hermetic effect. You know, smoking is providing, you know, no, it's like that just obesity is worse. It's not like it's some hermetic effect. You know, it's smoking. It's providing, you know, no, it's like, that just, it'll be, it's worse. It's worse.

Starting point is 00:33:27 You know, isn't that crazy? Well, and they went back on that. Didn't they have just some study too that like was definitively attributing a lot of obesity being like a problematic when you have like corona, like it will like enhance the, yeah, the symptoms. Oh, your death rate goes up considerably.

Starting point is 00:33:45 No, obesity by itself, is it causes, can cause worse health for you. That doesn't mean you can be healthier and overweight than you would be if you were overweight and not healthy. In other words, maybe you do try to eat right, maybe you do try to exercise and stuff, but you're just overweight.

Starting point is 00:34:03 You're better off than if you don't do those things, but just having lots of excess body fat on your body does cause problems. Body fat is not, it's a hormone-sensitive tissue, by itself, when you have a lot of it, increases inflammatory markers, regardless of what you do, obesity by itself is a cause of body.

Starting point is 00:34:20 If you guys followed any charts on that, where we're at now, especially after the lockdown last year, like how are we worse now than we were just last year? You mean with obesity? Yeah, imagine that we were. I haven't looked at a chart like that. And the last time I looked at it was probably

Starting point is 00:34:35 at least a year or more ago, and we were obviously still on the rise, it would be interesting to see what this last year is. Yeah, that's a great question. I know there's one artist who's kind of sad, but childhood, this is year is. Yeah, that's a great question. I know there's one artist who's kind of sad, but childhood, this is really sad. Childhood suicides have gone up considerably in a lot of countries and they're saying

Starting point is 00:34:52 that it's the lockdowns that contribute to that. This isolation that these kids felt, which is really sad. Yeah, that depresses me. I mean, that's just one of those things, like the mental side of the ramifications of what we're gonna see going forward, especially in the kids from being away

Starting point is 00:35:08 from their friends and social interactions and everything took a massive toll on these kids. Now do you guys see some of the positive things that I feel like mental health is a bigger conversation than it's ever been. So it's not like we're just kind of brushing it up. You know, I agree with you. I think people realize just how important it is to be around

Starting point is 00:35:27 other people. Yeah. I think more people realize that never for than ever. Yeah. Because it was taken away from them. And then you you you really feel the contrast. And so now I'm hoping people are like, okay, I'm going to make more of an effort because I was okay. So Arthur Brooks has a great podcast. And he did an episode where I forgot who he interviewed, but they were talking about loneliness. And Jessica's a huge fan, she listens every episode, she'll still send me clips all the time. And loneliness is exploded even though

Starting point is 00:35:55 we are supposedly more connected, right? We see each other on social media, we text each other or whatever, but loneliness across all age categories has gone up significantly, and the lockdowns have made it much worse. Yeah, I gin talked about that. So we were already on that path before that.

Starting point is 00:36:12 Did you see that Doug just pulled up the percentage right there? We have now passed 40%, 42.4% is considered obese. Wow, check this out. The national, the national adult obesity rate from 2008, okay, that wasn't even that long ago. From 2008 to now has gone up 26%. Yeah.

Starting point is 00:36:35 Bro, almost that's insane. Almost half is obese. Not overweight, obese. That's crazy. Now, what do you think's gonna happen? Because the market, the markets, it serves the consumer, right? overweight obese. That's crazy. Now, what do you think's going to happen? Because the market, the markets, it serves the consumer, right? So we know that chairs are getting bigger and they're offering more, you know, headroom

Starting point is 00:36:55 in certain cars and clothes in America are bigger. For example, you get a large shirt here versus a large in another country and they're not the same. They're way bigger here. Yeah. What's it gonna Look like when they make up a majority right when it's 60% when 40% of Americans are not obese Well at this at this rate look at you just said 20. It's gone up 26 26 points since oh there before we know it Yeah, in 08 that means in five or 10 years we're at that rate. That's crazy. It is. It's gonna be interesting to see what that kind of looks like You know, I don't know meanwhile I just keep hearing stay away and mask up,

Starting point is 00:37:27 and that's, you know, the only sort of protocol that the general public is receiving. Yeah, what's really sad is that they closed when everything was really bad, they closed parks, outdoor parks, and trails. I couldn't believe that. No, we got to promote activity. You know, we got to get out there, we got to get gyms up,

Starting point is 00:37:43 and we got to get people moving and promoting healthy practices. On the positive note, the people are though. So if you go to REI, right? I don't know if anything is. More people, right? Oh, dude, everything's sold out. You can't buy hiking boots, you can't get a kayak,

Starting point is 00:37:59 you can't get a canoe, you can't get a bike. I couldn't get a bike to save my life from the last year. Yeah. So I mean, people are going out and doing that, regardless of what they're saying as far as you can't do this, you can't do that. People are finding ways. I mean, that's how important.

Starting point is 00:38:13 I think on a positive note, I think we have become more aware. It's about the mental health point. I think even more people are aware of the obesity rate where it's going. So, I want to believe that we're heading in the right direction or we're gonna be heading in the right direction. I would just love it if it was promoted more, I guess, is the point.

Starting point is 00:38:31 Yeah, and not talked again. There's not money in it. There's not money in it. There's more money into what your point was. I've shared you guys that story a long time ago that one of my favorite clients, brilliant, brilliant woman that I used to train and she used to shit on all my business ideas. Because all my business. Yeah, I loved her. It's messy. Like I wanted that. I wanted someone to be honest with me. Here's my plan. This is what I think is a brilliant idea. And all my,

Starting point is 00:38:55 quote unquote, brilliant ideas were forward thinking fitness stuff. And she's like, you're going the wrong direction. She goes, you know, obesity is on the rise. People are getting bigger and bigger. And she's like, there's way more money in you catering to that demographic of people than there is trying to hope that the future is more and more people get it. Do your, you know, your bounce, you know, it's almost regressing back to like the very basic essentials. Yeah. She, you know, she said, she owes, you know, huge money in oversized spatulas. Over oversized door knobs. Yes, oversized like big spoons.

Starting point is 00:39:33 Yes, she's like, there's lots of money. Does your spoon not put food in your face fast enough? Yeah, keep pads, keep pads and phones and cloth, like there's things that someone that has massive fingers and hands just have a heart, the things that we take for granted, you know, that you grab every day and use because you can do that. You just don't, and she totally shit on my idea and I was like, oh my god.

Starting point is 00:39:54 Didn't you come up with a chair? Yes, so we were expensive chair. Yeah, I mean, I wasn't the inventor. I was, I was part of the team that was going to help promote it and sell it. And it was a, it was basically an office chair that the axle sat the shaft. Actually, we had an engineer designed it to where it was on this like a ball inside the shaft. So there was a 15 degree play all the way around. So that was insert some drawings right there. So there's so it was it was it was unstable right 15 degree play away so basically the idea the

Starting point is 00:40:29 concept was that someone would sit at their desk and they would have to activate their core all day long. We had the we had the research on how many more calories you would burn throughout the day. How much better it was for your posture and how bad sitting at like a normal stationary desk was we also had the instead of it being flat, it was the chair was slightly tilted down. So you'd have to maintain it. Yeah, so you wouldn't, so it wouldn't shorten up the hip flexors all the way. So it was a brilliant idea. Problem was,

Starting point is 00:40:55 off $10,000. Well, yeah, office chairs are already expensive as it is. $306 plus dollars for your state, your basic office chair. this thing would cost north of that. And people are, that's a cost that most places are trying to reduce. In addition to that, you get the same benefits if you sit on a stability ball. So it would be. I could see.

Starting point is 00:41:15 Yeah, so. All right, speaking of game changers, you guys still using element? Yeah, I use it this morning. Yeah, so what do you guys think? I like, it's funny that just a bunch of sodium makes me feel good. Isn't it crazy? Yeah. It's so what I do, especially if my carbs are low. If my carbs are, aside over the weekend, I drop my carbs considerably. And I had, I would have three a day. I'd have one

Starting point is 00:41:38 first thing in the morning and I felt almost, you know when you go drop your carbs or low, especially the first day or two, you feel a little bit maybe weak or lightheaded. None of that. I felt totally fine the whole day. And then for as far as the workouts gets concerned, it's better than drinking carbs or anything. Well, you know what it's replaced for me is when I start to feel kind of tired like that in sluggish,

Starting point is 00:41:59 I actually go to that first before I reach for caffeine now. In the past, that's like go to, like oh, I feel a little sluggish. Let me go get the nitro brew or let me have a rock star, let me get a pre-workout. Instead, I'll actually do that first and see how I feel. And many times, just doing that alone wakes you up.

Starting point is 00:42:15 Yes, you're right. Yeah, I know, it's incredible. Yeah, it's weird. You don't even feel like, I didn't even know, I felt like deficient. Like, especially when I'm low calorie and I'm trying to kind of go more in a deficit. It's something that I just introduced

Starting point is 00:42:28 more of that sodium blend and it's like, dude, immediate energy boost. Yeah, that's not wild. Yeah, it's wild. So you wanna hear something crazy? So they have, this is an invention that's coming out. So engineers at the University of California, San Diego, have developed a soft stretchy skin patch

Starting point is 00:42:45 So this is something you put on your arm that can be worn on the neck Sorry, it's on the neck to continuously track blood pressure and heart rate while measuring the wears levels of glucose as well as lactate Alcohol or caffeine what so it's a skin patch you put on and it'll constantly measure Does it all of those things Have something like sticking inside you. It has to. It's a bluecoast monitor, right? It's a bluecoast monitor. I don't know.

Starting point is 00:43:10 I don't know, but it's just a soft skin pad. It's really interesting. They're saying that including they would use this on infants in the in the in the NICU, which is kind of cool. So there's different sensors and merge them together on a single small platform, a small as a stamp. It says that we can collect so much information with this one wearable and do so in a non-invasive way.

Starting point is 00:43:29 No, there's no needles. Non-invasive way without causing to that. I have no idea, but look at all those things you can measure. Alcohol, lactate, that's like athletes, if you're just training your ass off and getting lactate to go up. Caffeine, see where your caffeine levels up? Glucose, heart rate, blood pressure on a skin patch.

Starting point is 00:43:46 Just to make that too. Can I get you hearing to your skin? I don't understand how that works. Now, is it gonna be like the glucose monitor where you have to have a prescription to get it or is this something that over the counter people will do? Well, so here's a deal. Because it's not in putting something in your body,

Starting point is 00:44:00 like because the other, the current ones have little tiny needles, right? Yeah. I think that's why it has to be prescription. If it didn't have those, you could buy them, you would be able to buy it without a prescription. Anything you have to inject into your body, you can't get over the counter.

Starting point is 00:44:13 Oh yeah, that's been the barrier for a long time. We got excited about the continual glucose monitors, and I was like, man, it's gonna be so game changer for our industry and people are gonna know specifically, you know, their individual variances and things and how different foods affect them, which I still think is that's sort of the next level. That's where everybody's gonna level up

Starting point is 00:44:35 when you get that kind of information. That's very specifically to you, which another one that I thought was interesting was motion capture type of technology with using sensors. So they've been messing around with these for a long time at different high in training facilities that are more sports-specific focused. But as you're wearing, they've been trying to develop clothes

Starting point is 00:45:00 for this too, I think, underarmament. Some other companies have been trying to kind of like sneakily kind of weave these into their clothes. So that way, you have sort of these sensors embedded in your clothing. So it actually like, you know, throughout the day can measure your gate and measure like different ways that different amounts of force that you're producing in different movements.

Starting point is 00:45:21 And so as a coach, you can kind of see patterns and be able to analyze and wow and and and cue very subtle things that will make you know massive differences that you can't see with your eyes right I can't see that's rad because that is cool the key with all the stuff is real time right so right while you're eating while you're working out while you're doing whatever it tells you your glucose or tells you your movement. And it's how you move for everything.

Starting point is 00:45:47 It's not just like what you're doing. You know how you can perform in a workout and you show up and I can be very like, I can manage myself and be more focused and make sure my body's doing what I'm controlling and telling it to do versus what I do continuously. I don't realize how I'm moving and picking things up throughout the day and all of this data will end up

Starting point is 00:46:12 coming to the forefront and showing you this is what you really do. I feel like our buddy Paul Fabrett's over at P.J. Performance, I think he's done that, where he's shown that with someone going up for a vertical jump and they do that, I'm sure. They use that, they use like the similar, like video games do where they put the little balls on you. And then they can look at, they can actually look at his gate going into the jump and show like, Oh, look, you're not, you're

Starting point is 00:46:37 not bending enough at the knee right here or you're rotating too much here. And they can make those those. But I always thought this would be, I mean, this is a thing that could be subtle. Like it could be in your shoes. Like it could be, you know, in your clothes. So like any, any average person or like somebody like maybe interested in improving their overall performance, like they would just have access to this data and go through and then eventually get sophisticated enough

Starting point is 00:47:02 where we'll simplify it and just be like, okay, you know, you tend to do this, like try this instead and it'll just be very prescriptive. So I always wonder though how things like that are gonna be with the average person, right? It's like our good buddy Craig, who developed an app that I remember we sat down where it was like, okay, cool, but it's not gonna work.

Starting point is 00:47:18 It's super complicated. Yes, too much work for the average person. Yeah, I could see this being used by high level athletes. Yes, like a lead athlete. Lots of it's always going to start. 100% at that level, because that person is looking for every half a percent advantage they can gain, and they're willing to do whatever it takes to fix that. So the patch that I'm talking about, that I talked about, I could see some applications

Starting point is 00:47:41 with average people, especially when it's measuring glucose, because there's some interesting things that happen from individual to individual when it comes to glucose. Yeah, you could eat a chocolate chip cookie for one person and get no spike versus some, and you get a avocado spike that person. Which is very strange. And vice versa for somebody. Yeah, very, very interesting, right?

Starting point is 00:47:58 But it's in real time. So you're eat, and then imagine attaching it to an app that tells you, that starts to construct your individualized diet. Hey, listen, these fruits for you don't seem to react really well. Well, listen, you're the buddy that I introduced you to, right? They're the ever introduced you to

Starting point is 00:48:12 that you were talking to that was developing this. They were gonna take it to even a further level that they had restaurants on their list and then like certain menus that would be ideal. This would work for you. Yeah. Oh, I would, I would imagine that. Yeah, it has to be that simple for a client. It can't be too much information for them.

Starting point is 00:48:29 The information I mean with AI and everything now advancing. I think that it will take all the work, you know, take and aggregate all the data and be able to just present like one or two simple things. Like, okay, do this now. Like when you go choose food, like try and go in this direction, and just like, simplify it all.

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Starting point is 00:49:04 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. Alright, our first question is from Corinne from Pennsylvania. Hey Corinne, how can we help you? Hey you guys, first of all, thank you so much for all you do. I really appreciate all the content you produce and Sal, I am so excited for your book. I cannot wait for it to come out. Oh, thank you. Oh, yeah. So my question is specifically relating to when I did

Starting point is 00:49:37 lift and do barbell rows. Well, I have been lifting consistently for about four and a half years, but I've been noticing more and more as I've been developing kind of more capability with these movements. I feel the lift in a different place on my right lot and my left lot. And I basically am just not sure if there's any sort of primary movement I can do if there's any mental cue that I might be missing when I approach these movements, that's kind of inhibiting my ability to, I guess, finish the lift correctly. Yeah, that's a great question. It's actually quite common, especially when people first start to develop muscle.

Starting point is 00:50:15 They'll say things like, I feel it more on my right side of my chest and my left or more on my right shoulder than my left. Without watching your form and watching you work out because that would help me really diagnose more specifically what's going on. Really a good rule of thumb in a case like this is to go lighter, to slow down, and to focus on the squeeze, right? So let's say you're doing a barbell row and you're like you said, you're feeling it more on one side or the other or it just feels different.

Starting point is 00:50:42 I would take the weight and I'd cut it in half, literally go down, you know, you're feeling it more on one side or the other, it just feels different. I would take the weight and I'd cut it in half, literally. Go down 50%, so it's much, much lighter, and then slow down the rep, and then when you get to the part where you're squeezing, where the barbell is near your midsection, hold the barbell there, and then squeeze your back and your lats as hard as you can, and try as hard as you can to feel the exercise where you want to feel it. It's going to take a little bit of practice, but in my experience, this general advice tends to work for most people. So, currently, are you on Facebook?

Starting point is 00:51:11 Yes, I am on Facebook. So I'm going to have Doug give you access to our private forum. This is one of the things that we do quite a bit inside this forum is people will post videos of them doing exercises that are trying to troubleshoot this exact thing. So, before I start trying to take guesses at what might be going on here, it would help out a tremendous amount if you posted a video of you actually rowing or deadlifting, because I'm going to look, I'm going to start at the floor and work all the way up and see if

Starting point is 00:51:41 I see any sort of discrepancy. Sometimes somebody is just slightly pronating on one of their feet. So their feet are just barely collapsing in a tiny bit and it's running its way up the kinetic chain and they're feeling it on one side more than the other, they're back and they don't even realize it because they're looking up from the hips up,

Starting point is 00:51:58 they're not even paying attention to their feet because it's a back exercise and most people don't make that connection. So I would love to see a video so I could kind of look and see how you're moving. And then there's other common things where, you know, we, if you're right-handed and you write with your right, you drive, you write, you do everything with your right hand. A lot of times clients will, they're right side, their shoulder will be rolled a little more forward than their left side. And so then when they go to do an exercise like a bent over row,

Starting point is 00:52:24 that right side, that's protracted forward a little bit more, doesn't quite get the same engagement and squeeze on the lat on the right side as the left side does. So it could be a lot of different things like that. And you know, you're already that fact that you're aware of it. I mean, that's huge. The next step I'd say is to get another pair of eyes on it that are looking for me outside. Yeah, to kind of piggyback on both the guys, what they've kind of contributed. I also think like spending a lot of time in unilateral training helps in going slow and feeling your way through that and going for the squeeze.

Starting point is 00:52:55 But anytime there's a discrepancy and I feel one side over powering the other, I tend to just put a halt to, you know, any kind of by loading situation and go back to you in a lateral and really try to regain that stability and support. Yeah, you know, it's a good exercise for, instead of the barbell row, you could try a one arm cable row, either standing or seated.

Starting point is 00:53:20 And like I said earlier, go light, slow, and really focus on the squeeze. Typically, if you can, in that shortened position, in that squeeze position, if you could feel the muscle in the squeeze position, then the rest of the repetition tends to follow suit. Okay, awesome. Thank you so much. I actually just started a map split not too long ago. And the one arm dumbbell row, something, well look the alternate one is something I never tried before So I am I have been experiencing some some benefits of that

Starting point is 00:53:49 But I'm curious to see if I'll see the carryover as I start to incorporate more of the the two-handed stuff Excellent for sure. Yeah, you definitely will thanks for calling in Yeah, thank you so much. Have a great rest of your day guys. Thank you. I love questions like that. I mean the fact that You know, I think that's one of the like the steps you try and get every client to, right? When they first... She's paying attention. Right, exactly.

Starting point is 00:54:11 She's already at a place where she's aware. Most clients are just completely... They're just moving the bar. Yeah, completely unaware. They see how you move and they just try and emulate it. They're not really paying attention to what muscles are supposed to be working. So the fact that she's already aware of

Starting point is 00:54:24 that there's some sort of a discrepancy there and she's even had the awareness to probably video it or see and she says the bar looks even. But again, until I see that video, it could be like I said, something so, so small and their feet, that's running all the way up, that's throwing that off. Yeah, and it's the strength of a barbell of barbell lifts is the fact that you can load them so heavy

Starting point is 00:54:46 and they're great for overall strength because of that you tend to build a lot of muscle with them. But along with that comes a weakness which is one side can definitely do more than the other. Dumbbells are excellent at evening the body out, especially when you do one dumbbell exercise at a time. So rather than doing a two arm dumbbell row, you do a one arm dumbbell row,

Starting point is 00:55:07 and then let the weaker side dictate the amount of weight that you use. This is why barbells and dumbbells complement each other so well. Oh yeah, it's just a healthy practice because I mean, even when you feel balanced and you're going through a lot of barbell training, eventually one side is gonna sort of take over the other.

Starting point is 00:55:24 And so it's just a good practice to go back to dumbbells and do some unilateral training. Our next color is Bryce from Ohio. Hey, what's up Bryce, how can we help you? Hey guys, first of all, I love the podcast. You guys are definitely some of my favorite people to listen to and your information is just old. So thank you guys for just

Starting point is 00:55:45 putting that out there. So some my question revolves around hormones. So I want to whim a couple of ones that just took A to Stoster and Test and it came back and my levels were extremely low. I believe they were like 200 nanograms per decil or something like that. And I'm a young guy. I'm 23. So obviously, I'd, you know, below that it normal rains for any male, but alone being so young. So I've kind of tried to implement some things myself. But I guess what, what should my training, nutrition and really lifestyle look like in general to try and get those testosterone levels up?

Starting point is 00:56:30 What should those things look like in the process of doing that? Okay. Well, first let's talk about what you did. You said you did some stuff already to try to work on it. Right. So I was very lean when I had, I've been very lean for about probably, four years probably, sub eight percent body fat. So I think that definitely had an impact on my levels. And some of the things that I did were really just kind of gained some body fat,

Starting point is 00:57:01 make my body feel more safe. And so those things can start to auto-regulate. I reduced my exercise regimen a little bit, increased my calories, like I said, gained a little weight. There's been the two major things that I've done. Okay. Have you been lifting weights? Yeah. What's the exercise training?

Starting point is 00:57:22 What's your programming look like? What did it look like before and what does it look like now? So before it kind of looked like a splurid scene, like a push full leg, so it needs body part maybe twice a week or so. And now it kind of looks something similar to, I guess, maps and a ball like style, where I'm really only doing the compound lifts a few days a week. Okay. Now have you gotten retested? Have you seen if your testosterone levels have changed at all?

Starting point is 00:57:52 They have. They've gone up a little bit, but I guess it's kind of a slow recovery. It's only because I put my body in that state for such a long time. So it sounds like it went up maybe a hundred points in the last. Yeah, I think it sounds like you're doing really good. I think that's a 50% increase if you were at 200. So you're definitely on the right track. I mean, I would have suggested a map's anabolic programming for sure, increasing calories, like you said, probably you were right on with that. Probably addressing sleep, making sure that I don't know what stress looks like in for sure, increasing calories. Like you said, probably you were right on with that, probably addressing sleep, making sure that,

Starting point is 00:58:27 I don't know what stress looks like in your life, maybe looking at things like that. But if you've already jumped to 100 points already, that's pretty damn good. Yeah, I would look at vitamin D levels if you haven't already, and you could try eating more dietary cholesterol, in some cases that raises testosterone.

Starting point is 00:58:44 But here's the deal with the number that you gave. You said 200, your testosterone came back measuring at 200. That's pretty low. That's lower than I would say. I think it's like half of men in their 70s will have testosterone higher than that. And if you doubled it, let's say you doubled your testosterone,

Starting point is 00:59:01 you would be at 400, which would still be considered low for your age. So the reason why I'm saying this is for the following. Low testosterone in that range under 300 has health risks associated with it. So your health risks increase for dementia, for cancer, heart disease, and other types of issues. So if you're trying to raise it and you're doing everything you can, and other types of issues.

Starting point is 00:59:25 So if you're trying to raise it and you're doing everything you can, and let's say you double your testosterone, you're still relatively low, and if you've been doing this for about six months, I would work with a hormone specialist, and there's a couple of things you could do. The first thing that they might do

Starting point is 00:59:40 is try to put you on a regimen that would raise your natural testosterone, kind of kickstart it. And it usually looks like HCG or HCG plus something called clomid, which is a selective estrogen receptor modulator. Have you talked to your doctor about any of those options? Yeah, so treatment was something that, you know, I thought initially it might be something that I would need to pursue but my Testosterone the hormone specialists would would not let me get on any sort of treatment since I'm under the age of 25 Okay, and do they do they have a time frame? Do they say okay? Try this for X amount of time before we'll start to pursue? I understand why.

Starting point is 01:00:26 If you go on, well, the HCG and Clomad, that's something you would come off. But if you did go on TestOS for own, you're going to be on it forever. It's very rare that you go on and come back off. Have you been natural this whole time if you don't mind me asking? Yes, yeah, 100%. Okay. And do they have a time frame? Did they say, okay, let's give this another six months?

Starting point is 01:00:47 No, no, there was no sort of timeframe. They essentially just said that, you know, pay more attention to your diet and- See how- This sounds like a general practitioner. Is that what it is? Is it you're just your regular doctor or do you go see an actual hormone therapist?

Starting point is 01:01:04 Because if you saw a hormone therapist, I can't imagine them telling you that they wouldn't. It was a testosterone replacement therapist. So here's a deal. Okay, so here are the classic things that can raise testosterone a man and they're quite effective, right? You could lift weights, maps and a ball of style routine, it would be perfect for that. You make sure you get good sleep, you manage your stress, make sure that your diet is adequate in both fats, proteins, and carbohydrates.

Starting point is 01:01:34 Make sure that you're not deficient in any nutrients like zinc or vitamin D, which can lower testosterone levels. But then there's this, okay? If you do all that and your testosterone raises and it's at, I don't know, 350 or 400, and you also feel the effects of low testosterone, then I would seek another hormone doctor because the low testosterone really hammers your quality of life. It really does, especially at your age. It'll reduce your confidence, your drive, it'll, of course, lower your libido,

Starting point is 01:02:07 and you have health risks that are associated with low testosterone, which a lot of, you know, men don't know, they just think low testosterone means they feel crummy, but you actually increase your risk of long-term disease, and this is becoming much more prevalent these days. You're seeing more and more young men with low testosterone. So I would seek out another doctor. I would definitely continue down your path and see what happens and see if you can get it up to at least the five to 600. That's crazy to me that they're telling him that. I mean, because it's because of his age. Yeah, but this is very similar position that I was at, right? So I was all the way down

Starting point is 01:02:43 in the 200s. Worked my ass off, worked my ass off for a couple of years of trying to do it naturally to bring it back up. The highest I got it was low for like 404, was the highest that I got it up to, and I still felt terrible. I felt better than when I felt at 200, which I'm sure you're probably experiencing Bryce, you probably feel a little bit better right now

Starting point is 01:03:01 than what you did six months ago, but still didn't feel great. And eventually, that's what I did was I went back on, I just, I mean, I'm on month better right now than what you did six months ago, but still didn't feel great. And eventually, that's what I did was I went back on, I just, I mean, I'm on month two right now of my replacement therapy and feel amazing just because they've got my levels back up to normal. So I'm now hovering in that,

Starting point is 01:03:17 I probably peak around 900 to 1000, and then at the end of the week, I come back down to the 400 range, but just that alone has made a huge difference in my mood, my sleep, my libido, like my energy and strength and consistency. So obviously I'm older, so they are probably less reluctant to probably give it

Starting point is 01:03:34 to someone like me, but it's really strange to me that they're not doing that for him that low. Now keep in mind, Bryce, none of us are doctors, okay? So we're just speaking from experience of working with clients and having doctors as clients and friends, but I would recommend you look for another opinion, and I've had several clients who've had low testosterone, who were young men,

Starting point is 01:03:58 both of which you were trying to also conceive, and the doctor did put them on HCG, and it was relatively successful. I had one guy I trained. He got his testosterone levels up to in the high five hundred and he was down. I think believe he was lower than 200 when he first started. So see if some of these treatments are an option for you. It's not permanent, right?

Starting point is 01:04:21 The HCG protocol is not a permanent protocol. If you go on TRT though, you're gonna have to make peace with the fact that you're probably gonna stay on it for the rest of your life. I'm still tripping that it was so low and you're so young. Were you competing?

Starting point is 01:04:34 Like, what was the motivation behind being so lean for that long? Essentially. So once I got to college, just about five years ago, when it all started. So I got to call Adol, my roommates loved to lift and everything and around that time when I started lifting,

Starting point is 01:04:49 I also found out about like clean eating and all that stuff. So I dropped my calories dramatically and you know, chicken breasts and egg whites, you know. And I thought that was healthy, right? And I did that until I thought that was the way to results, right? To get more muscle. So I continued on that path. And so essentially I had like barely any energy, you know, any muscle left on my body. And I felt definitely all the effects, you know, of low testosterone. But in the moment, I didn't know I was oblivious to them.

Starting point is 01:05:26 So. And Bryce, have you gotten nutrients like zinc and vitamin D tested to see if you're within range? I have. I have not got those tested. I do take multi-vitamin with. It's got some zinc in it. And then I also take vitamin D.

Starting point is 01:05:40 But I've never tested those numbers. Go get your nutrients tested. That makes a huge difference. That can make a very, very big difference. And then do you use marijuana cannabis? Are you okay talking about that? No, I don't. Okay, in some men marijuana use,

Starting point is 01:05:56 it's been speculated to lower testosterone as well, but I go get a nutrient test. Make sure that you're not deficient in, especially key nutrients like zinc and vitamin D, but others can actually affect testosterone as well. Continue doing what you're doing with your training and your diet and your sleep, and then I would look for another hormone specialist to come up with a plan, you know, to say, okay, look, I'm going to try these things. At what point do I start to go the pharmaceutical route to try to get my testosterone levels up within range because

Starting point is 01:06:27 Like I said, it's a dramatic reduction in quality life and you also it also comes along with health Complications or health risks. So it's not just about feeling crappy. It can actually have some long-term health consequences Okay, I don't know if you guys have maybe just sitting in the right question asked you guys. Have you ever talked with these or experienced clients that you've had that have been in this situation how long it may take to naturally get yourself out of that state? Yeah, getting you with testosterone levels,

Starting point is 01:06:59 raising them naturally in my experience, a great outcome is a 50% increase. The problem is if your number is at 200, a 50% increase brings you to 300, which is barely at the lowest end of the normal range. So I have had one guy, double assist to testosterone, but he also had a nutrient deficiency. Nutrient deficiencies can cause some pretty interesting things to happen. So again, we're not specialists in this field, we just have experience working with people who've done this.

Starting point is 01:07:32 I would seek another professional and see if you can have some kind of a protocol. It sounds like they kind of disregarded you, in my opinion. Yeah. OK, awesome. All right. Thank you guys so much.

Starting point is 01:07:43 I appreciate it. No problem. Thank you. All right. Thank you guys so much. I appreciate it. No problem. All right. Yeah, this is a this is an epidemic just low testosterone. It's crazy man. It is It's really crazy and again people don't and in general practice was crazy that he said he went to a hormone specialist Yeah, usually general practitioners if you're in the range, you know, which is 300 to 1100 usually You know, so if you've got 300 even to 90. So do they think that because he's so young, it's just going to naturally spike back on its own.

Starting point is 01:08:10 I think they're afraid of having him do something that's permanent. If you went on testosterone, that's it, ain't going off because now he's going to whatever little he makes, it's gone. And he could impact his fertility. That's probably the other thing because if you want to have kids later on, then you would have to go on a fertility protocol on top of it, which would include like I said earlier, which was HCG Well, I imagine too when he when he went into see his doctor If he doesn't have any other markers that are showing that the effects of having low tests are affecting that in his body They're gonna take the chance and just say let's see what happens

Starting point is 01:08:39 Yeah, I'm really unfortunate that there's no plan behind that for him Right, you know, I didn't mention to him But you know, you just recently talked to the guys over at Juve, and they've actually started to show some case studies of people that are using this to raise testosterone levels. A little bit more expensive to try, but you know, there's some, we had a friend, Mike, I remember,

Starting point is 01:09:00 he did that exactly, that was all he was trying to do was, can I use the Juve Light to raise my testosterone? He was in the 400 range, but he took it all the way up to 750. Yeah, the the the we're trying everything about it. Yeah, well the way the red light therapy works is it It actually causes the cells might a conduit to boost more ATP So they start to become more effective. So when you shine the light no joke. This is no joke on your testicles as a man It'll make the the I think the lighting cells is where they. On your testicles as a man, it'll make the, I think the lighting cells is where they called in the testicles produce more testosterone. And so they've

Starting point is 01:09:29 shown this in a couple loose studies and some anecdote. I've had a few people who've measured their testosterone. Notice results from that. But yeah, it's disheartening to hear that it sounds like the doctor was kind of like, you know, dismissive. Exactly. Our next question is from Kaylee from Oregon. Hey Kaylee, how can we help you? Hey, how's it going? Good. So my question for you guys is, how to promote like longevity through powerlifting and

Starting point is 01:09:59 address muscle and bounces. I've been powerlifting for about a year and a half now. And the first year I was doing super strong, hitting new PRs every month, things are going great. And then within the last six months, I've had two or three different issues that have either caused me to stop training for extended period of time or have to completely change what I've been doing.

Starting point is 01:10:28 Okay, so have you done any focus on mobility during this period of time, or are you still lifting heavy? I have been still lifting heavy. I've started addressing mobility recently, but I don't really have like a plan. I don't really know where to start with that kind of stuff. Okay, good.

Starting point is 01:10:45 You know, this is like, we just talked about this on an episode about how every modality has its strengths and its weakness. That's right. Like in powerlifting, it's three lifts. Yeah, it is. But one of the best things about it, I mean, the strength comes on like crazy.

Starting point is 01:10:58 The muscle comes on like crazy. The metabolism boosting benefits from it. Come on like crazy. But then the drawback is you're working in the same plane all the time, and this is where the hips, the knees, the back all start talking. Yeah, you know, one of the challenges with fitness, especially if you enjoy what you're doing. It sounds like you really like powerlifting quite a bit.

Starting point is 01:11:18 It reminds me of the, sorry. I'm absolutely obsessed with it. It's okay, it reminds me of the phrase, you want to have absolutely obsessed with it. Okay. It's okay. It reminds me of the phrase, you wanna have your cake and eat it too. So the meaning behind that means it's you have your cake and you want it, but then you eat it and it's gone.

Starting point is 01:11:34 So you want both. I want my cake, but then I wanna eat it, but then it's gone. So you feel like you're torn. What do I do? So the reality is you can't have both, right? You can't continue to lift heavy and push your body and improve the mobility or at least solve the root reasons

Starting point is 01:11:50 why you're injuring yourself. You have to focus on one or the other. Now here's what's gonna happen if you continue to focus on lifting heavy. Not only you're gonna re-injure yourself, but you're not gonna get any stronger because nothing prevents progress like an injury or a muscle imbalance.

Starting point is 01:12:05 Now here's what happens if you focus on mobility for a while. Will you lose some strength in your core lifts? You will, but you'll dramatically improve your mobility, potentially solve the root reason of why you're hurting yourself, and then you'll get stronger faster than you did before and surpass what you were doing before. So this is all part of the plan

Starting point is 01:12:25 and it's gonna require you to move away from the thing that you're so passionate about, but because you're so passionate about it, you gotta focus on something that will improve your longevity and your performance. You gotta shift in and out and you gotta phase out of what you're doing in order to then reinforce your joints

Starting point is 01:12:42 so you can keep like you're seeking for that longevity in those lifts. So it just needs to be more planned out. So there's ways for you to work specifically on lateral training, mobility, exercises, and then build yourself a ritual and routine. This is why we also created our prime program is to constantly assess yourself, assess the quality of your joints and the movement of your joints and if they're supported. So, to go through just those three tests, you find out a lot about what's going on with

Starting point is 01:13:15 your shoulders, with your knees, with your ankles, you know, with your neck, everything else involved, and then figure out how to take just those few exercises specifically and ritualize them in the morning and throughout the day while you can still get back to your main core powerlifting lifts. Have you followed the free webinars that we've done? Oh, she froze. She has, I have to be twice today. Yeah, well, she'll hear this anyway.

Starting point is 01:13:45 So I know where you're going. I think she should go and go to our mapsprimewebinar.com, follow the webinar, see where she's finding any imbalances, and a routine that I would recommend to her would be the following. I would recommend priming before and after every workout, and then switching entirely to unilateral training for at least a couple months, which means she's not gonna do her favorite, you know, power lift lifts, but that's okay, you know, it's like pulling an arrow back. You got to pull it back before it takes off moving forward.

Starting point is 01:14:18 I could see some value in not completely eliminating the list because she's so it's this is sport specific a little bit, right? So where, but I would definitely bring the load way down, right? So maybe I would do a lot of mobility with technique work. So I'm never gonna be moving above 50% of what I can handle. I'm gonna go do a lot of mobility work that I'm gonna, it's like we've talked about this on the show before. Like something like this, and I think we've all experienced this,

Starting point is 01:14:44 right? So let's say I'm really working on getting my squad up, but then I'm noticing these, I mean, this was to me today, so today, I was training legs, I was training legs, I would have loved to crush them like he did, but immediately I could feel my hips talking to me, so then what did I go over and go do? I was on the floor doing 90 90 mobility work, working on all my pelvic

Starting point is 01:15:05 control, then I was going over doing lateral stability with single leg dead lives, really light weight and trying to control it. This is what this person needs to do. You've got these issues, your body's talking to you, regress back a little bit, focus on mobility. I don't think it means you necessarily have to get rid of the lifts, but you definitely don't want to be loading it up. Well, think of it this way. It's like you're, you know, we've used this analogy before, but it's like you're building this amazing house and you just start building it.

Starting point is 01:15:33 You're now at the frame and then you notice the foundation is messed up. Do you keep building the whole house? No, you stop. You take a step back. Oh, we got to fix the foundation because what ends up happening if I build the whole house with the messed up foundation? I'm not only wasting my time, but my whole house is gonna have to get torn down

Starting point is 01:15:49 at some point. So this is all part of getting stronger. Now the reason why I recommend that she switch entirely to unilateral training is because I understand her mindset. I'm very similar. You put me under a barbell with a squat or you give me a barbell in my hands

Starting point is 01:16:03 when I do a deadlift. You're so stag-in-place. And that's it, man. My ego takes over and I'm like, letbell in my hands when I do a deadlift. You serve stag in place. And that's it, man. Then my ego takes over and I'm like, let's see what happens. I feel good, let's see how much I can lift. The only way I've ever successfully gotten my body to balance out was almost to eliminate those exercises

Starting point is 01:16:15 for a little while. No, that's a very good point. It's a very good point, because we're all guilty of that. You're all, especially when you've been doing mobility for a while and you're feeling great. Yup. Because there's that temptation of like,

Starting point is 01:16:24 wow, I feel really good. Yeah, I feel really good. Let me see what today, if I could pull some good weight today. So it's a good point. Our next question is from Tilsen from Texas. Hey Tilsen, how can we help you? Hey guys, so I've got a question about ankle and hip mobility.

Starting point is 01:16:42 So since you guys started doing the prime pros and minors, I started incorporating the combat trash, the 1990, and froggers quite a bit. I discovered that my hips and my ankles, but a lot of my hips were really, really tight. And since I've been doing those for the last few months, it's substantially helped. But my squat form, I still struggle to do a body weight squat

Starting point is 01:17:08 and keep my toes pointed mostly forward. I kind of have to keep my feet turned really heavily outward in order to keep a good form or I'll roll forward or my ankle or my heels will come up. So I'm trying to figure out what to do to improve because I feel like I've plateaued with the 1990s and the combat stretch and the froggers as well. So I'm trying to see what to break that plateau with. Okay, great question. So there's a lot more than just those mobility movements that

Starting point is 01:17:38 you name. So you went on and you watched the webinar and Adam went through, he was the one that taught that one. And by the way, if you're watching or listening to this, highly suggest you go check this out. I think it's primeprowebinar.com. Adam picked his favorite movements that he likes to teach, but those were a few movements. There's literally hundreds of movements. When you hit a roadblock with one, that doesn't mean you're done, doesn't mean that your ankle mobility can't improve anymore.

Starting point is 01:18:05 It's probably a good idea now to utilize other mobility movements. It's no different than exercises in the gym when you're trying to develop your shoulders, for example, and you hit a plateau. Sometimes what you need to do is do a different exercise, different stimulus on the body. So I would recommend if you don't have access,

Starting point is 01:18:22 do you have access to Prime Pro, the actual program? Yeah, actually, after I did the webinar, I bought both Prime and Prime Pro in the bundle last year. So, I've been kind of following those as well, but like I said, I've just kind of hit a wall, it feels like, and I'm not sure. I haven't been sure what to do to improve that. Well, a couple of things, too. Keep in mind, just like weight loss and muscle building, like it's not always linear, right?

Starting point is 01:18:49 So just because we're seeing progress and mobility, does it mean you're gonna have, especially if you're also lifting too, are you lifting too? Yeah, actually, I just finished anabolic as well. So. Right, so if we were all focused on mobility and you weren't lifting it, you gotta understand that when you go and you strength train, it kind of conflicts with becoming

Starting point is 01:19:08 more mobile too, unless you're really challenging the in range of motion, you're not loading it very much. So every time you go and load that bar and you probably push higher weights, that's making it that much more challenging to work on the mobility. So, but that is mean you can't do both, you absolutely can do both, but just understand that, that kind of conflicts sometimes with working on your hip and ankle mobility. So it took me almost a year and a half, two years to get to where I'm at right now. And a lot of times that meant, today I was gonna lift,

Starting point is 01:19:37 but I care more about my mobility right now and improving that. So I'm skipping the lift. I'm doing all mobility work for the day because that was such a focus. And I knew that if I were to go and lift heavy that day, I may not see the same progress on my mobility. And that was my main focus. So be patient with yourself a little bit. If you're both strength training and working on mobility at the same time, it's going to probably take a little bit longer.

Starting point is 01:20:01 Yeah, a lot of these things take a long time to correct if it's been years of patterning in a certain direction too. So you gotta give yourself some time to be able to really solidify that signal. Have you been doing toes squats and such in terms of like ankle mobility besides the combat stretch? No, the combat stretch is the primary one. I can't remember the name of some of the movements and prime that I followed as well, but I've tried focusing a lot more heavily on the

Starting point is 01:20:33 stuff that targeted the angles and the hips. I would, yeah, I called out stretches the primary. Try it out. Try the toe squat. Try it with like a lacrosse ball like squeezing between both ankles and try and work on that and focus on another exercise that will actually help to maybe even push you a little bit further that direction. Here's the other thing about mobility. Mobility responds exceptionally well to frequency, exceptionally well. Okay, so when it comes to strength training, frequency is great, but at some point you get

Starting point is 01:21:02 diminishing returns. You can't work out five times a day every single day and expect to see strength gains just too much. But with mobility, if you do it once a day versus two times a day versus three times a day, the more you do it, the better you and faster you improve. So it's just one of those things. If you're not doing it daily, do it daily. If you are doing it daily, do it twice a day, literally increase the frequency.

Starting point is 01:21:26 Each time you increase the frequency, you'll see an improvement in your mobility. I also see some value back to what Justin says. I want to piggyback off of what he's saying, because I think there's a lot of value in this. So let's say I'm following like MAPS and a BALL. This is where I'm gonna interchange some exercise. So MAPS and a BALL say calls for a traditional

Starting point is 01:21:43 barbell back squat that day. Instead of doing a traditional barbell back squat, I'm going to do those tippy toe squats that Justin's talking about and work on depth and range of motion and ankle control and strength. Like, that's going to become a priority. So, I'm still squatting, but the focus is different. On Deadlift, man, the next couple of days later, I've got Deadlifting. So, instead of going barbell deadlifts, I'm gonna do like single leg dumbbell deadlifts And to add to that too in the single leg

Starting point is 01:22:07 I mean we have some videos that kind of cover this but When you're doing your single leg making sure that your ankle doesn't turn in like in your toes are turning out Which is the external rotation is something that you're trying to correct? So you know really slowing down and being focused on when that tends to break and want to move You know would be the focus of in the intent of the exercise Awesome, okay, all right fantastic. No problem. Thanks for calling in Yeah, thank you guys for taking my question. I I appreciate I appreciate everything you guys do for everybody So thank you guys. Thank you. Thank you

Starting point is 01:22:43 Yeah, it's one of those things with mobility. The frequency is a big one for me. The most limber and most mobile I ever was was when I was doing Brazilian Jiu-Jitsu. And this was four or five days a week of Jiu-Jitsu, which is you're always being stretched and put in different weird positions. And then on top of it, two or three times a day, I get down on the floor and do stuff. When I do mobility once a week or twice a week, I see a little bit of improvement.

Starting point is 01:23:10 It's like the more I do, the faster I improve, and it's not like that with other forms of exercise. I can't do that with strength training, for example. Yeah, our body just changes all the time and you have to just consider if you are strength training which you brought up out of them too, like it's gonna affect the progress you're making mobility wise, you've got to wait out

Starting point is 01:23:29 based on what your needs are specifically right then and right now for your body. And so to be able to weave in and out of strength training versus mobility training, something to always consider. Yeah, I mean, this is also why we always talk about even our programs as well written as they all are That you should mold them to your specific goals, you know I think there's nothing wrong with him running maps on a blog

Starting point is 01:23:53 It's a great program to be in right now, but because you so heavily focused on mobility This is for sure where I'm going to interchange some exercises. It's just if you're if your goal at that time is more of that in not squat PRs or deadlift PRs, then I'm gonna replace those movements with movements like them that are gonna train the same muscles but the focus is now on like stability, control, and mobility, right, and range of motion. So this is where I think that you should interchange it because here's the deal.

Starting point is 01:24:21 If you do, even if you have great high frequency on your mobility and then squat day comes around and you load the bar heavy because it's the deal, even if you have great high frequency on your mobility and then squat day comes around and you load the bar heavy because it's your strength phase your default pattern's gonna come out when the body doesn't know any better, like you put a bunch of weight on there, it's gonna do whatever it needs to do to get that weight back up.

Starting point is 01:24:37 So that's hard to do that while you're also trying to make mobility gains, right? Or arrange emotion gains and stability gains. So I would interchange a lot of the barbell exercises for unilateral stability type training and you could still follow maps and a ballack, but that needs to become the priority, especially if you've hit a plot, too.

Starting point is 01:24:56 That's great advice. Look, if you like the information that we provide on the podcast, go to mindpumpafree.com and go check out some of our written guides. We wrote them ourselves so we know they're phenomenal. We have guides on everything from how to develop a better midsection, flatter abs, better legs, develop your butt.

Starting point is 01:25:12 We even have guides for becoming better personal trainers. So if you're a trainer, you can even find some great information. Again, it's MindPumpFree.com. You can also find the three of us on social media. You can find us on Instagram. Justin can be found at MindPump Justin. You can find me at MindPumpSal and Adam at Mind Pump Justin, you can find me at Mind Pump Sal and Adam at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body,

Starting point is 01:25:31 dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media.com. The RGB Superbundle includesAPS and ABLIC, MAPS Performance, and MAPS Esthetic. 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 Superbumble is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price.

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