Mind Pump: Raw Fitness Truth - 1596: The Truth About Using Fat Burners & Shakes to Lose Fat, How a Calorie Deficit Affects Recovery, Prioritizing Macros Vs. Calories When Reverse Dieting & More

Episode Date: July 14, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about shakes and fat burners to shed weight, whether macros or calories should be the priority when reverse dieting, if training fasted makes you stronger in your workouts, and the amount of muscle soreness and recovery time you can expect if you’re in a calorie deficit. Another incredible aspect of resistance training. (4:07) How the Ned Mello has been a game-changer for the guy's sleep. (15:07) The ultra-sensitivity of children at a young age. (18:59) How much is the “right” dose of caffeine? (32:50) TikTok creating yet another way to bring in top talent. (37:14) Norway to criminalize photoshopping. (40:43) Do you trust the media? (44:02) The troubling effect of technology and social media on your child’s posture. (46:13) #Quah question #1 – What's your view on shakes and fat burners to shed weight? (50:40) #Quah question #2 – When reverse dieting, should macros or calories be the priority? (54:34) #Quah question #3 – Does training fasted make you stronger in your workouts? (58:13) #Quah question #4 – If you’re in a calorie deficit, do you expect to experience more muscle soreness and a longer recovery time? If so, should you reduce intensity and volume or increase calories for a couple of weeks? (1:02:03) Related Links/Products Mentioned July Promotion: MAPS HIIT and the No BS 6-Pack Formula 50% off!  **Promo code “JULYSPECIAL” at checkout**   Visit NED for an exclusive offer for Mind Pump listeners! Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout** TikTok tests a Cameo-like option that lets users pay for custom creator videos 'Norway's law on editing photos is a positive step - but where do we draw the line?' US ranks last among 46 countries in trust in media, Reuters Institute report finds Resistance Training-Induced Elevations in Muscular Strength in Trained Men Are Maintained After 2 Weeks of Detraining and Not Differentially Affected by Whey Protein Supplementation - PubMed Visit Brain.fm for an exclusive offer for Mind Pump listeners. MAPS Macro Calculator Reverse Dieting: What Is It and Should YOU Try It?? | MIND PUMP Sore muscles…what does it mean? - Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Pakulski (@bpakfitness)  Instagram Layne Norton, PhD (@biolayne)  Instagram  

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salta Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump Rain. Today's episode, we answered some fitness and health questions that were asked by listeners, just like you. But the way we opened the episode was with an intro portion where we bring up studies, we talk about current events, we mention our sponsors.

So the intro portion was 47 minutes after that, we got to the answering those fitness questions. So here's what went down today's podcast. We opened up with talking about a new study on exercise, resistance training in particular, how much does taking two weeks off affect your body? You'll love this part of the episode. Then we talked about one of our sponsors, Ned. They have a product called mellow that contains some very absorbable forms of magnesium and

GABA to help your body relax. It's actually become one of our favorite supplements that we use on a regular basis. Ned is a great company. They have other products like full spank drum, hemp oil, the best you'll find anywhere on the market. Go check them out. Of course, use the Mind Pump Discount. Head over to Ned at helloned.com.

That's H-E-L-L-O-N-E-D.com-forwards-dash-mind pump. Enter the code Mind Pump, get 15% off. Mellow out. Then Adam talked about his son's response to an intense conversation he had with his wife, really interesting. Then I talked about how I reduced my caffeine and then decided to go full strength, pulse, pre-workout from Legion, just to see what would happen.

You went full pulse. And yeah, I definitely saw sound, which was kind of weird. Had a great workout. Leagen makes great performance enhancing supplements, pulses their pre-workout supplements, had a great workout. Pulse makes great, excuse me, Legion makes great performance enhancing supplements, pulses their pre-workout supplements, one of my favorites. Go check them out, use the Mind Pump code for a discount. Head over to buyleagen.com, that's B-U-Y-L-E-G-I-O-N.com,

forward slash Mind Pump. Use the code Mind Pump, get 20% off your first order. Then we talked about TikTok and its new way for influencers to monetize, really interesting. Then we talked about how Norway is going to criminalize photoshopping your pictures, which is kind of interesting. Then we talked about trusting the media that you probably shouldn't. And then we talked about posture and how people's posture is being affected by technology. Then we got to the questions. Here's the first one. This person wants to know our opinion on fat burning supplements.

Do they work or are they a waste of money? The next question this person says, when I'm reversed dieting, should I focus on macros like proteins, fats, carbohydrates, or should I just focus on calories? The third question this person says, is it better to train fasted? Will I be stronger if I go into a workout fasted or should I eat beforehand? Good conversation there. The last question, this person says, look, if your calories are low, does that mean your body is going to take longer to recover from workouts? Really, really good question. Also, all month long, we have two

programs on sale, 50% off, maps hit, that's high intensity interval training, and the No BS Six Pack Formula, which is a core training program. Both are a half off. You can find them at mapsfitinistproducts.com. Just use the code JulySpecial, with no space for that discount.

Yeah! Teacher time! And it's teacher time! no space for that discount. T-shirt time. And it's T-shirt time. Oh, shit. No, you know, it's my favorite time in a week. Voice wanted to crack there. Yes. Yeah. Yeah.

We have five winners this week. We have four for Apple podcasts, one for Facebook. The Apple podcast winners are MGE 707, who cat, 3089, McKinley, G Bass, and Love Pack. All of you are winners except for the Facebook person, I forgot to mention, Abby Roberts. Roger, that loves. Yeah, so all five of you are winners. Send the name I just read to iTunes at mindpumpmedia.com,

include your shirt size and your shipping address, and we'll get that shirt right out to you. Let's go, dude, drop your study. I wanna hear what you have today. Oh, I got one. You had two. I got a good one. So there was a study done on college-aged males

who were lifting weights, and they had them work out for, I believe, six weeks, and then they took two weeks off completely. So two weeks off totally, went back to the gym, worked out, and then compared them to a group that didn't take any time off. And here's what they found.

In two weeks, they lost no muscle and no strength. That's so weird because I know I've read studies before that said, atrophy starts to happen three days after recovery of a training session. Most people take anywhere between three to five days to fully recover from a training session, which would allude that after seven to eight days roughly from a muscle being stimulated, atrophy already begins to happen. So that completely contradicts it. It does. And when you look at the actual studies done in real subjects and they're testing their strength

and they're measuring muscle hypertrophy, you see very little to no changes with two weeks off. I'm not doing anything. All counting like the calories are the same and they're eating schedule. Yeah, yeah, and look, I'll tell you what, how many times have you experienced this? You go on vacation, you come back stronger.

Ever happening? Yeah. You're like, well, how that happened? what, how many times have you experienced this? You go on vacation, you come back stronger, ever happening? Yeah. You're like, well, how that happened? Well, especially if you went a long string of just training and then all of a sudden you take this break that you think is going to ruin your gains. Well, I'll tell you what, like one of the number one questions I used to get from potential clients or members, which was annoying, was, okay, so I build this amazing body. What happens if I stop working out right now?

I get irritated. Well, I mean, everything goes away. Well, I gotta keep it up. Well, of course you gotta keep it up. And that's definitely very true. However, I think this highlights one of the incredible aspects of strength training or resistance training is of all the forms of exercise.

It's one of the more permanent ones. Like, can you take two weeks off of anything else and not notice a dramatic decline? That's really fascinating. Isn't it? How big of a group was it a good size group? Did you look into the, how like, yeah, let me look into the details.

This wasn't like a terrible size. Well, no, I think it was a small group. I think it was 20, but that's big enough. And it also collaborates with other studies that show that taking time off. I've brought up the study that I know Lane shared recently on his Instagram about, and I believe theirs was done over 12 or 18 weeks, something like that. I think it was like around three months long where every fourth week, they took

a full week off and then resume training. And by the end of the three month training period, it was almost identical to the people who trained every single day the entire time. Here's here's the other part of this. I forgot to say, not only did they not lose strength or muscle, they didn't get any fatter. They didn't gain any body fat in that two week period. So the metabolism boost that they got from the resistance training stuck with them for at least a couple weeks. That'd be so hard. I mean, they obviously would have to either recalibrate their calorie intake to do it. Or unless you're assuming that they sped their metabolism up in the week before, and then

that speeding up is enough for them to just maintain those calories. That's what I would assume it is, right? Because the calories burned during exercise. So minimal, it's not that big of a deal. And your body adapts to that. The calories manually burned, where I'm moving to burn. Your body starts to account for that, and starts to adapt. And look, how many times have I quoted studies on modern hunter gathers, and they don't

even burn more calories in the average couch potato, because their body adapts. But building strength and building muscle does cause these these awesome metabolic changes that stick around They stick around for in this study at least a couple weeks and other studies are as long as now when you read something like this Does it uh does it peak your interest to kind of like okay the next two or three months? I'm gonna do something different and like I'm gonna play around with this new found research and Intentionally take like a week off I want to stretch that out and see, you know, like a study that will keep going then and see,

like, what actually really does degrade. Yeah, so here's why it doesn't for me personally, is because I don't work out necessarily for strength and muscle, that's great, but I'd like it because of the meditative, like I like the, I like doing it for the sake of doing it. So taking a week off, I would miss out on it. So it interests the shit out of me

because I'm all about doing as little as possible to elicit the most amount of change. And so if I could do even less working out and still maintain a strong, fit, healthy looking body, maybe take a week off every month. Three weeks hard, one week off. Now the only reason why I'm not doing that schedule right now is because that's kind of happening, right?

We just got back from a vacation. I think I trained one time in the seven days that we were off. And so, you know, I just allow, but I think this is a good conversation to have because I know the teenage and young 20 version of me would freak out and over correct, right? When you take those days off and then you restrict calories, it's crazy or you come back and you overdo it, trying to make up for the last time. When in reality, if you just kind of cruise through that time off, it'd probably be extremely beneficial.

Oh, and it's extremely beneficial. It's somewhat psychologically tough to take time off and then get that motivation to summon again sometimes for people. So it's like a lot of times it isn't very beneficial to take a long period of time off, but sometimes off, obviously, there's not a lot of detriment. Well, this is probably, I mean, I'll tell you honestly, I've never read this study specifically, but I know I've read the one that Lane shared,

and this is why out of the three of us, I probably have the most inconsistent when we go up the trucky, because I'm like, yeah, it's my time off. Like I train very consistently when I'm at home and this is my time to be with my son and play and enjoy Katrina and you guys and family and sleep in and it's like, I'm not gonna stress about it.

I'm gonna, now because of that, I also am aware though of what tends to happen is when people tend to shut down also and then go, oh, now I'm gonna eat like an asshole. Yeah, then the diet goes to the wrong way. So that's where you have to be careful if you go, okay, well that's great. You know, the guy shared this study that said

that it's beneficial for me to take a week off. Okay, now you also have to try and keep your diet in check because what I think in there's studies to share show this that when you're training and you're, and you eat better. You eat better. That's true. Yeah, because you know, I you eat better. You eat better. That's true. Yeah, because you know, I don't want to waste my energy.

Now to be clear, this probably doesn't apply to other forms of exercise. Because remember the results you get from strength training is you build muscle, you add satellite cells, they stick around, you get what's called muscle memory, muscle loss is a slower process than endurance loss or calories burned while you move. Other forms of exercise, I don't think you're going to get this. I don't think if your primary form of exercise is spin classes, and then you do no spin classes for two weeks and eat the same amount of calories, I don't think you're going to see also no loss in performance or no gain in body fat.

I think you're going to see some of that. But it just goes to show the resilience that happens to the body when you tell it to build muscle like sticks around, which is really cool. And it reminds me of, you know, Kevin LeVron, one of my favorite bodybuilders of the 90s. This guy was probably one of the greatest uncrowned to the best arms. Mr. Olympia, great delts and arms.

He used to take a tremendous amount of time off in the off season. So most bodybuilders would bulk in the off season. So most bodybuilders would bulk in the off season and get massive. He would like get small, not worked out. And then he would, he was known for going pre-contest and growing into the contest. And you would talk about how his body responds to my question. So that's a question I would have about this study is I wonder what a difference it makes comparing the, you know, novice beginner versus the advanced

lifter who has decades of training other because there's no doubt in my mind and I've shared this in the podcast recently that I definitely notice it takes very little work for me to maintain the physique that I've built today. Compared to what it took a decade ago. So I could definitely see somebody who's got that great muscle mirror, put trying a lot of time on the iron. They probably tend to hang on to them. I mean, Ben Pocolsky's another example of this. That guy was trying to lose muscle.

A hundred pounds of muscle he tried to lose. And he had a hard time doing that. He's still, I think, still trying to do it. And he hasn't fully succeeded, which I know everybody who's trying to build muscle goes, what an asshole. I've been busting my ass to try and do that. But that just, again, speaks to the time under the iron

that he spent for so long, his body is so adapted to having that muscle. It takes a lot of time to do that. It's hard to lie here. And that's the thing, yeah, those years of work that build your foundation, that's something that, it does benefit you later on. You can sort of cruise a bit and not be as, you know, affected.

I would also like to see the difference between somebody who keeps their macros up and hitting their targets to maintain that muscle versus somebody who kind of like, ah, whatever. And let's go. Like how resilient is the body if you're diet? It also goes to control. Right.

And versus somebody who's like been dialed and they're hitting their, because I'm assuming that, right, in this study that these people were hitting their protein intake to maintain that. But what I know is that when I take a week off, I have to be careful of that, because real quickly, I skip a meal, I decide to have a dessert somewhere,

and the next thing I know, I have this huge shift in. I have a dumb effect. Yeah, it's a higher carbohydrate, higher fat, lower protein diet now, and I'm not trained. And then there's also like the muscle hyperplasia, muscle hyper-hyperplasia, you's higher carbohydrate, higher fat, lower protein diet now. And I'm not trained. And then there's also like the muscle hyperplasia, muscle hyperplasia, you know, theory, which like where you, you don't just grow muscle fibers, but you create new muscle fibers. And if you do lose muscle, you don't lose those muscle fibers. They're like permanent.

And this may be why you notice, like what we're saying, people who've been working out for years and years and years and years tend to have almost like permanent muscle gain to some extent. Like, I will never forget this. I was working out in my personal training studio and we had big glass doors and windows and next to me was this really popular coffee shop and Saturday mornings, there was a line and people waiting outside. It was a great way to get new clients and whatever. So anyway, I'm in there and I'm in between clients

and I'm doing some exercises. And in walks in this, like, he had to be in his mid 70s to 80s, gentlemen, that walks in. He comes in little guy and he spoke broken English and he goes, how much does this way? And he was pointing to one of my kettlebells and it was a 70 pound kettlebell and he picked it up and he pressed it English. And he goes, how much does this weigh? And he was pointing to one of my kettlebells, and it was a 70 pound kettlebell. And he picked it up and he pressed it and did all that.

And I'm like, oh my God. And I looked at him carefully, and he definitely looked like an old man, didn't look like he worked out. But I noticed his forearms were like so built. And when he was doing these movements, his shoulders kind of looked built. So I'm like, you work out?

And he goes, oh no, I know work out for years and years and years, but I used to be a competitive weightlifter for, and I forgot the country as an Eastern block country. I think it was Belarus or something like that. And he did it for years and years and years, and I said, you don't work out anymore? No, no, I don't work out. But I swear if you looked at this guy's forearms, you would have thought he was a liar, but that was just, it was like that permanent muscle that he got from, you know, all that training, which is crazy.

That's crazy. Yeah, really, really cool. I have, I have a question for you while we're questioning things and trying to get to the bottom and figure it out is, uh, we went on vacation. I took my, I took my net mellow with me because it's just like, it's become my routine before I go to bed. Yeah. Absolutely love.

It's been a game changer for me. Yeah. Well, when I got home, I didn't realize that I didn't have any more stock, so I've been out for this, this last week, I ordered some, and I'm waiting for it to come. But in the meantime, I've continued taking ZMA, which is something you turn me on to. I think magnesium, yeah, it's an optonutrition brand. It's a brand that we don't even work with. But you turn me on to their supplement a long time ago. And so I still had some leftover, the pill form of that, which, you, which I thought, okay, well, it's probably the magnesium deficiency

is what we've alluded to, probably why I feel so much better when I sleep at night. I didn't get the same calming effect and I can definitely tell a clear difference between when I drink the the Ned mellow versus when I take those pills. Do you have any idea why? It's the type of magnesium that it contains. Do you think that's what it is when I take those pills. Do you have any idea why? It's the type of magnesium that, that it contains. Do you think that's what it is? I know it is.

If you look at this, I would imagine some of the fact that it's liquid two has something to do with it. It gets in my system and I notice it. Well, I mean, the capsules are power. You should have only when the past through the blood brain barrier, right? Yeah, there's a form of magnesium

and that was developed by MIT researchers. Magnesium three and eight, and it actually passes through the blood brain. One of the challenges with magnesium is absorption. So you guys know those supplements, what's the name? I think calm is one of them where it's like a pallet or you throw in water and it fizzes and you drink it. And essentially what you're doing is you're taking a laxative

because it doesn't really absorb into the body. It'll help you poop, which is cool. Make sure you're near a toilet. Yeah, but it doesn't really absorb very well. So you have to take a lot of it consistently to get any real absorption with the forms of magnesium in net and the mellow definitely do that. By the way, have you tried, I don't know if you guys have done this,

have you combined the sleep with the mellow? See what happens? I don't know. I haven't needed to. Do you wake up at another dimension? It's been, the mellow has been so consistent and so good for me that I haven't had to mess with anything in all of the night. I combined the anything I combined the two was I mean I go sleep when I'm out of mellow but yeah I've definitely prioritized mellow oh because sleep is so strong like it takes that and don't operate

traveling though oh my god like if I'm in a place where I know like my mind is just gonna keep racing and I'm traveling like I'm dropping some of the I just thought it was interesting because I didn't have anything to compare to before that. So I was like, okay, well, maybe it's less about exactly what NET has done and it's more to do. I've just magnesium deficient, so I should take these. In fact, they even took an extra pill. I think the dose is two and I took three or four with them.

I'm like, let me see if it's just my magnesium deficiency. And I slept good that night though. I do want to make that clear. So not to knock on optonutrition's ZMA product or what do I die? That's not the point of me having this conversation. But I felt a clear difference the last, because it's been now three days

that I've been taking the ZMA instead of the mellow version. And it doesn't seem to work the same way. I can physically feel mellow set in. I can be laying there and go like, oh okay, it's okay. There it is. Yeah, there it is, it's hitting me. Wow, yeah.

Now have you guys noticed the difference in your sleep from when you get sunlight versus when you don't? Oh, yeah. So big. When I go out, this last couple of weeks because we've been around the pool and out there and so I thought I sleep so much better when I get a good 20, 30 minutes out in the sun

versus a day when I'm trying to artificially get it. Dude, what about with your kids? My baby son, I take him out for walks and I put him out in the sun and I put him in this little onesie so his little chubby legs stick out or whatever and he gets to get some. By the way, it's so funny. He looks like he's light-complexed,

but now that he's been in the sun, I think he's gonna be like me, like all of them. Like a little hands and little legs. A little horse. A little horse. So it's really cute, but, oh yeah, he sleeps so good. Just because we get, you know, 10 minutes of sun exposure.

I'll share something, a kid's story. This has happened to us last night. So Katrina and I had our, I would say our first, you know, disagreements, frustration between the two of us, since Max has been born in front of Max. So this is the first time, and this is, you never said you guys argue? Never.

We've never argued, we've never fought, we've never raised a voice, we've never sworn at each other, ever in front of, so almost two years have gone by and he's never experienced anything like that around Katrina and I. And last night we were talking about something that was when we were getting to finance stuff and it was a bit of an emotional conversation. Now mind you, I want you to know that there was no yelling, there was no swearing, it was just an intense conversation of back and forth. So back and forth that there was no yelling, there was no swearing, there was just an intense conversation of back and forth.

So back and forth that there was no engagement him. He was kind of playing on the carpet, doing his own thing and her and I are going back and forth. It was like a good 15 minutes and it was Katrina was a little emotional. She's talking about it and I'm going back and forth. Again, not raising voices, nothing crazy, but enough that I completely noticed

a crazy behavior changed in him. And it was so crazy to see the star contrast. Now, he's never done stuff like this. For example, we, we're her and I going back and forth, we worked our way upstairs, we're kind of getting ready for a bath and we're still talking and having this, like her and I not even paying attention to him, it's about what we're talking about.

And he comes over and he's like pulling on me and he starts to get a little more aggressive and I'm like, yeah, I kind of situate him and I'm still having this engagement back and forth with Katrina. And then he starts trying to jump off the bed. So now I have to like definitely stop my conversation and not be distracted to graph him,

smack sit down, sit down, sorry here, I'm trying to settle him down so I can continue this conversation that I'm in the middle of with Katrina. And then he starts to go over to Mazi and we were really careful with him with Mazzie because Mazzie's already snapped at him before and he's at that age where he's rough, he punches him and hits him and does something like that.

And we just don't trust Mazzie not to nip at him if he does that. And so he starts going over trying to mess with Mazzie. And normally we tell him, I think I told you guys this, like we've taught him no thank you, right? So no thank you, Max, no thank you. So I'm doing that. And he is like aggressively trying to get past me.

He's trying to get you guys to just stop. Oh, it was so obvious. And then I get it, I kind of get in his ways. He goes over and he's never done stuff like this before. I think I've talked about this on the show where my son is so good when we're in at other people's houses. People always go like, oh, do I need to put this off? I'm like, no, he's cool.

Like he won't touch your stuff on there. So if he does, just tell him, no thank you. And then he won't do anything. He goes over and he knocks my book off the coffee table. He takes my few straight glasses and throws them on the floor. And it was like, and he could train and I both, like we're completely aware of it. Shut it down.

And we were tripping out. And like, dude, how crazy is this? I was like, we're not even fighting right now. Obviously, we're having an emotional hard conversation, but the fact that he could pick up on the energy between her, it just highlights what we were just talking about the other day of like, how ultra sensitive they are at that age.

And all her and I could think about it. I was like, wow, how crazy is that? We're not screaming, we're not yelling, we're not even being like that. Just the fact that we're having this intense kind of conversation and he's never been around for that. How much it affected him that he was all. See, that's the secret.

That is wild. That's the secret of Italian families is that we're just always yelling. So, kids have no idea. They adapt in the game. This is normal. Yeah, everything's cool. I just thought that was real.

You just talked about, we just talked about this on the show the other day about we were speculating on the, how much they're, they're, they're, they're, other senses are right. They can read any change, any change in emotion or energy, of course. Yeah.

They're so helpless, that's probably the only superpower. The thing that's tripping to me too is that like, you know, I was very aware of that. How often does that happen to people and that you're so into the conversation? Because I bet the first five minutes he was already starting that way,

I just was so into the conversation I was kind of ignoring it. But he was so consistent with trying to get my attention and to where he was starting to be disruptive. That I was like, whoa, that is so wild. Like how often do people don't even pay attention or even notice their behavior because they're so into the world.

I had to notice that when everything was going down in the whole year, 2020 and all that kind of stuff was happening, I was like trying to have these like intense conversations with Courtney on like, you know, what's been going on? Like we're reporting on all this stuff. Like these events, like we're trying to get like evacuated from this fire coming in, all this kind of stuff.

And I'm like, I had to be really aware that the kids where you'd see them, like, eavesdropping in or you'd see them sort of, like, taking your words and then passing them on to their friends and all the times, I'm like, oh my God, okay, I have to, like, so I started to take her outside and we'd have the intense conversation,

we just do those outside, even if it's just informative. You know, we weren't even arguing. I'm just like, That's how this was. It wasn't, we weren't fighting. It was like, you know, she was, you know, being completely open and you should probably amounting me for sharing this much,

but when we were up in Truckee, I had made a comment to her using the credit card for some, you know, gas and random stuff of that. I'm like, why to her using the credit card for some gas and random stuff of that. Like, why did you use the credit card? And she was upset at me that I brought that up, which is gonna be even more mad that I'm bringing up public numbers. You've learned not to hit.

I can't help it, bro. I just, I feel like. That was just way too honest. I know, I can't help it. She's like, I don't mind. What I mind is that you bring it up in front of people. It's just a whole world.

I'm just talking for like a billion people. No big deal, right? That is the truth. So, and in her defense, I was out of line because I didn't see how it was received from her in, right? I wasn't meaning it like, I tell her she can't use this. It was more like, hey, why'd you use that? And you don't need to do that.

Just ask me, I'll send transfer money over to you or whatever we need to get that done. And I guess she didn't have her check card with her and then she was in the middle doing something so she just did it. But obviously the way I did it, and I did it in front of, I think, Courtney and Justin at the trucky house and stuff like that, so it bothered her.

So that's what really stem this conversation. I was obviously defending myself and trying to explain to her what I meant by that. She was defending herself and trying to tell me what, you know, how, hey, it's not a matter of that. It's just, you gotta understand how you did that in front of people. And so, so it was totally not even real,

I like an argument. It was just, she felt very emotional about it. I was a little defensive about how I was saying it. And it was just us engaging back and forth. That was enough for him to be off. Yeah, I think besides the extreme stuff, obviously if a kid grows up in a violent abusive, you know, family or whatever,

aside from that, I think it has a lot to do with just the change, right? Like, I remember going over to my cousin's house and we would do sleepovers all the time, his house was the polar opposite of my house. It was quiet. Everybody was, they kept their voices down There wasn't a lot of yelling or whatever and there were literally I mean we used to again We used to hang out all the time we grew up together and I remember two times when his dad raised his voice

I remember it because it was so dramatic now I couldn't name you a time my dad raised his voice because it happened all day long My mom and my sister, my brother, you know, everybody's just screaming. So I think it was a change. And if I think back now, I would probably have been like, what the hell's going on? If I saw my parents like whisper to each other or talking about what's going on? Why are they talking in normal voice? You know, so I think the change makes a big difference.

It's like, what's going on? Oh, it was about a half hour before reading Bath and Bedtime. And so, and kind of our routine is after she gets out of the bath and she's starting to read the first books, I'm downstairs kind of doing dishes and cleaning the house up and then I come up. And she said he was standing at the edge of the bed, like calling for daddy.

And so then I can't and she called me in so I came in the room. And now did you feel bad? Were you like, oh man, I feel bad. Oh totally, like I told Katrina, well I didn't feel too bad because we caught it, right? We were very aware of it while it happened. And we instantly were affectionate in front of him.

So what he did was he starts calling for me. Katrina calls me up earlier that I normally would come up to read. And so I came in right after he got out of the bath, sat down and right away. So he does this thing where he touches her face and he touches my face and he pulls us together to kiss. I think I've told you guys that before.

So he calls me in, I come in and then he does that with both of us to get us to end the week kiss and then we're talking and we're playing and then also And you could just see his mood and his energy completely changed. It's cool. Yeah. Wow. Wow. Now does he? Do you ever lose his temper and a way where you like you get? It's funny like does he do this where he gets frustrated loses? He is this thing and I and I consider and I are like please God let this be the way he throws a tantrum So his new his thing when he like like if you, if I have to,

like max no, or hey, don't do that. Or if I, if I do something that like startles him, or don't let him have something, he does this thing where he lays down, and I would do it if the cameras could see me, he lays down on the carpet and he taps the floor and he goes, oh, It's literally that silent. And he'll do it. And he's on the middle of the floor on the tile, whatever.

And he'll tap his fingers on the floor. Bro, if that's his 10, he'll look you smell other. Larry is so hilarious to watch him do this. And he'll do it for a few minutes and then he'll pop up You know look around to see if we were paying attention to what he was doing and then go back to stuff. I don't know if I'll be that Oh my god, it's the funny. I don't know my daughter used to throw she's almost 12 right she used to throw tantrums I swore to God if there was a way to hook up Wires to her you could power a city with the amount of energy she would produce now a really is I don't know

He's too young, right? He's only eight months old, but when I feed him, he loves eating, like loves it. He gets super excited. I put him in his chair and his hands and his feet get all pumped and he's like, ah, and if I feed him and I take too long in between bites, he's like, ah, ah, ah, ah. I'm like, and we just crack up because I'm like,

what are you doing, dude? I got your food right here, relax. Oh, yeah. Cause he gets a little frustrated. I don't know what it is, but it's my favorite thing ever to when they get really pissed off to make, like try and make them laugh, and or like tickle them, or like jab at them,

like as they're in like this just stewed state of, ah, like, like I didn't get what I wanted, and then you're just like, oh, I just hammered them with jokes and just make them crack. Like, to me, it's a game. You know, I may have fun with it. Have you ever seen the video, one of my favorite videos, there's this little, he must be two years old,

and he's throwing a tantrum on the floor, and the dad's recording it, and the dad gets up and leaves the room. Oh, they hate it when you record it. He gets up and leaves the room, and or someone else is recording it. So dad gets up and leaves the room. Oh, they hate it when you record. He gets up and leaves the room and the or someone else is recording it. So dad gets up leaves the room and the kid stops screaming, walks over to the room where dad is, falls back on the floor.

And he does it like five times. The kid stops. He needs an audience. Yeah, and then he follows dad. Oh, there's dad. Oh, the floor. I want to start screaming. I think I actually have a video of him doing this all.

If I have it, I'll send it to Andrew so he could post it up But it's it's the funniest thing ever when he when he does is I keep telling Katrina. I'm like I mean He's only two right now, right? So he turned two literally tomorrow, right? So you know, I know I know this is like two to three is like when tantrums like well It's actually I hate it when they say that it's in my experience and many other parents experience It's three to four Three is when I saw the worst. Two was like nothing.

See, my buddies, they experienced it the worst. Two and a half to three. Now, how old are their kids down? Three and a half. And they said, is it going down? It's less consistent than what it was before. Yeah, so it was, they call it the terrible two. Yeah, two and a half to three was when it was the worst.

And they seem to say that it's like, you know, come on there. They go was the worst and they seem to see say that it's like You know, they go through the spell where they're just trying to assert themselves and you know They don't like hearing no all the time. So, you know, they're just like well. I'm doing this way Yeah, so most of them so most the reading around that right? I know there's so many theories But prevailing theory on that is to to allow them to have that emotional reaction and to stay calm and collective. Yeah, don't react to it.

Whether it out and then help them work out like how they're feeling like why do you feel this way son what's going on are you okay what's you know and like talk to them and just but trying to elevate your your you yelling to get them to calm down does not help the situation and the ideas to let them express their emotions and then help them unpack what emotions they're feeling and why they're feeling that way. Yeah, we would spawn that. And then my brother used to he figured out that if he hit his head on the floor that I would get my mom's attention. Oh my god. So that's how he threw a tantrum. He's ah! And then he boom! We know so she did. What do I do? I got to react. He's going to hurt himself.

Max actually just destroyed. We had the first he climbed out two nights ago first time escape. Yeah, so that's where now You gotta put chicken. You gotta put chicken wire over. Yeah I mean, I hear that I got pretty lucky. I mean where he's two and this is the first time He's tried to crawl out and so he crawled out and well now he knows I think it scared him so he it so that this. So this was two nights ago or three nights ago. He did it and since then he hasn't. And I think it might have scared him because he fell. You know, he tried to make it over.

It wasn't like he scaled down nicely. He made it over toppled over, landed on his butt. So he wasn't hurt, but I think it scared him. It was using the dark and he fell. And so he hasn't tried to attack us. How resilient are kids compared to like, you watch little kids fall. They can't get up.

Like if I tripped once, I'd probably injure myself. Well, they're also like, you know. I know that. That weren't the ground, so. I know that. Most times they won't even react, unless you like make it,

like, oh, like an expression of concern. Like most times they just threw like, oh wow, that just happened, they pop right by. Yeah, speaking of intense, I'm gonna take a left here. So I had gone, dropped my caffeine intake over the course of like three or four days. And then I hadn't used the pulse pre workout in a while. And I decided to go full serving,

which is, I think it's what, 350 million at caffeine, what the beta-align was right before it. It was, it was a little too much. It was really strong, and I had a very intense workout. It was hard to come down afterwards. I got to remember that I'm sensitive. So is that your, so is your gauge how you sleep that night or how you feel directly after like what, what indicates to you like, okay, that was too much or I could have easily had had actually, how do you, how do you sleep that night or how you feel directly after, like what indicates to you, like, okay, that was too much or I could have easily had had,

how do you gauge that? So too much stimulant for me, I'm definitely hyped and like, oh, I'm ready to go, but I have less stamina. So I find that I'm more out of breath while I'm working out because my heart is beating so fast. The right dose, I have more stamina, I have more lasting power. As far as sleep is concerned, usually not an issue,

because remember, I do it at 6 a.m. So that's my only way of measuring, I feel it. That's, I don't really know, if anything, the more hyped I am, I guess, going into, I know, I take that back. If I have, if it was a day where I had coffee and a rock star, and then I'm dumb enough to actually try a pre workout, like around two,

Oh yeah, dude, that's just three things. I know, so that is like, I'll actually feel almost like nauseous and a little light-headed, but I get an adverse effect right. But even just, if I just had a little too much caffeine, the way I gauge it is completely on how hard it is for me to sleep. And even if I took it at six o'clock in the morning,

if it's too much, really? Yes, that's what I find really. Now I know there's a definite cut off that if I drink any caffeine, I mean just even a cup of coffee past three o'clock, I'm in for it. Like it's not gonna be a great night of sleep, no matter what, like it's gonna be

no matter all the cool supplements we can take to try and help me sleep, it'll be a struggle to sleep if I go past that. Now if I go earlier in that, I'm typically okay. So long as it's in that range of what's not too much for me, if it's too much, even if it was at noon or 6 a.m., it's ruining that night's sleep. Yeah, you know, I know people who,

caffeine has a very, what is it, what I don't want to say. It's got, there's like a weird opposite effect that happens sometimes. This happens to me. Is that happening? It does. We're actually making you sleepy. Makes me sleepy. If I go a little bit past the the the amount that was like keeping me stay. Yes, that's it. I've heard of that. I notice that when I keep scaling it up, that's kind of when I know I've read each my threshold.

Yeah, you've been inundated too long with caffeine. That's right. Yeah, you've been inundated too long with caffeine. That's right. So that's what I noticed that when I'm doing the two coffee and rock star type of drink every single day for consistent amount of days, and then I try and do an extra one to kind of give me that extra boost. Is that extra one goes the other direction? Is that so our folks and more on drinking water at that point? Because I know that I've been so focused on the caffeine aspect

of it that I probably have been doing a good job of consistently hydrating throughout the day. I think what's interesting about this is that I know this is happening to most all my clients and most people that are probably watching and listening to this, but it's not talked about very much. It's caffeine is because of all the studies and research on the positive. It's just such a common chemical. It's a drug, dude. It's a drug and it's so socially accepted

that there's not a lot of conversation around like some of the adverse effects and just people think they do about everything. If it's good, more is better. And that is not the case with it. There's definitely a sweet spot for everybody and knowing when you hit that and then you've been doing that for a while,

knowing that if you back off for a while and then reintroduce, you'll get those benefits again. And then knowing if you just keep piling on, you lose a lot of those benefits. You know what's weird is there's a lot of cases where compounds that traditionally cause one effect will actually cause the opposite. Like for example, these Xanax

or these anti-anxiety medications, in some cases, it's not common, in some cases it can cause extreme anxiety in people. Same thing with like Benadryl. So Benadryl is a very, very safe, commonly used anti-histamine. It also makes you drowsy and sleepy. If you've ever tried Benadryl, you know what that feels like. In some kids, you give them Benadryl and they're hyper. The opposite of sleepy. They can't go to sleep because ever trained Benadryl, you know, what that feels like. In some kids, you give them Benadryl, and they're hyper. The opposite of Sleepy, they can't go to Sleep

because they had Benadryl. Very interesting. How some of this stuff, you know, kind of. No, awful. Yeah, kind of way. I got something interesting for you. I think Justin, were you the one that brought up the cameo app first?

I think you were the first one to introduce that to us. Yeah, I brought that up because it was interesting. We actually used that for a birthday present for my mom. Oh, you did. Yeah, we had this guy from whose line is it anyway? Colin, the bald guy. Oh, yeah. Do this whole thing.

Cause like, when are her friends looks just like him? And so we had him pretend to be this guy. Oh, no way. No way. Actin like, you know, trust it to her. It's, um, it depends. Like it's not that, the more famous they are, the more expensive it is. Yeah, I mean, mean, yeah, it wasn't too bad at all. I mean, so it's, it varies, yeah,

based off of like what type of person is on. So I agreed, a brilliant business model, right? TikTok is adding that feature to their platform. Wait a minute. So, so I'm here to influence around TikTok. People can pen or famous, your will Smith, your, which almost everybody's getting on TikTok now. So TikTok is now offering that as a feature for them. So, I'm sure, and I haven't seen what the final product will look like as far as how they'll integrate it, but I'm assuming that it'll look like something like this where they can DM you or message you and it'll be an automatic way for you to pay the influencer through that and I'm sure.

Take $10, do that weird stupid dance. Yeah, well, what I don't know is if TikTok is going to use it to make money themselves or it will go all to the influencer or the famous person that's doing it. I don't know, or maybe it's just to gain attention. If Camille is having a tremendous success with building this whole platform around that, which I'm sure they're taking a cut, it might be a brilliant move for TikTok

just to add it as a feature just to steal all that business. One of the reasons, my opinion, one of the reasons why YouTube, yeah, one of the reasons why YouTube is one of the most successful platforms. The second largest search engine on the internet is because they have clear cut, easy ways for people to create content and monetize.

Better than any other platform. There is no other platform that I can think of that allows you to monetize as easily as YouTube. And so what it does is it attracts talent and attracts content producers. And I what it does is it attracts talent and attracts content producers. And I think that's the next level of competition between. Oh, I agree. That's why I don't think they're going to take it. I don't think they are going to take money from it. I think that they're they just want the content. That's right. They just want to be,

and I think you're right. I think Instagram will probably offer a similar feature to make sure they stay in the game. I think they don They did that with Snapchat and all these other, like, they make the competitive version of it. Yeah, I mean, this is to your, you love this stuff, right? This is just an example of free markets that everybody competitively can start to try and, and it's great for the consumer. So something that probably cost us more money

through cameo, now maybe a discounted rate. Again, I'm speculating, I don't know if that's what it'll look like, but I'm pretty sure that's what they would do. So that like TikTok, well, there's, I mean, there's valid business. There's people on there, there are influencers that are making a lot of money. Like why not, yeah, create that outlet for them to, you know, maximize all their efforts. Anyways, yeah, I don't even keep up with you guys. You know, this is me reading like my articles and stuff like that. The reason why I know that. But I mean, TikTok, Instagram, they're always rolling out

new features like this, like on a regular basis to try and stay competitive on it. It's interesting too, because all the test groups and they do all over the world, like how the different markets, like they create specific things for these markets that do better there as opposed to the states. And it's always interesting to see what people are into.

Speaking of that, so did you see what Norway just came up and did? Norway is criminalizing the, anybody influencers that Photoshop, their photo on Instagram. Criminalizing? That's right. If you do not, if you,

if you say that it's, that it's, you have to say that it's Photoshopped, which who's gonna do that? Okay. You have to say that it's Photoshoposhopped, which who's gonna do that? Okay, you have to say that it's photoshopped in order for you to post it and utilize it and as any sort of way of advertising or an ad. How do they manage that?

Do they have some kind of... Well, I think it's actually easier than what you think and it's just probably like the way paying taxes is. They're going to go after the biggest offenders and people, they're not gonna mess with somebody who's got 10,000 followers and is probably making $300 off of photoshopped. They're gonna go after the biggest offenders and people, they're not gonna mess with somebody who's got 10,000 followers and is probably making $300 off of photo samples.

That's right, and they're gonna go after the big fishes that I have been doing this for a long time or manipulating photos to try and sell products and they have large following and they're- They're not interesting moves. I can see too. It is, it's just, in my opinion, it's like, okay, people are voluntarily choosing to look at these things.

You're creating this picture of yourself. I mean, I get what they're trying to do, but really? I mean, it's been happening in magazines for as long as magazines have been around. Forever. I mean, that's photoshopping and editing and doing that is it's just, it's got so good and so user friendly that the average kid could figure it out.

And so, so. Now, will kid could figure it out. And so- Now, will they find the social media company too, or the actual influencer? Oh, it's the influencer that's doing it. Yeah, yeah. A company is paying them to do an ad, just like we get, right? Not like any of our brands, Legion or Butcherbox

and then go like, you guys need to do an ad this way. They just trust us to go do what we're supposed to do. That's how all companies pay these influencers. I mean, sure they have some direction, but they're not being coached to, as far as I know, they're not being. I know it now. I do know that that was part of the rumors when Shreds went under was they, why they were under fire was all those athletes were photoshopping their stuff.

And the rumor was that, and I don't know if this has been confirmed or not, but the rumor was that they were coaching the people to do that, right? So the actual people that were running, I'm sure they were. Running that, whether they were coaching it or those that were having success were sharing it with all the others, and that was happening, regardless, there's an area where I could see the company could get penalized. So what's going to happen when photos and videos are all AI. At some point, they're all gonna be computer generated images

because they're gonna look so good. It's not a real person anyway. They won't be able to. This is the whole Dr. Fankinstein thing where they start like, that was one of the things that I think we've gone away from that because there's a lot of deep fakingings, I think they call them, they'll take celebrities or they'll take certain like world leaders

and like have them say something completely different. And you can't distinguish the real person from the fake, which is something that all these companies are going to have to deal with at some point. That tech is gonna get so crazy in the next 10 years that I don't think we're gonna, I think we're gonna get a point, we're not gonna trust anything because you're gonna watch a video.

Oh my gosh, liquid half of it. We're not here. Almost there, I mean, I would love to see a poll about like how cynical people are with media. Oh, the one came out. Okay. Yes, one came out. So they

pulled all kinds of countries. And the country with the least trust in their media was America. Yes. We had the least. Wonder why? Yeah, tremendous drop in trust in our media over the last couple of decades. Really. Sort of amazing job. Yeah, they're killing like everything that I believe it. Well, I saw I don't know if you got if it's obviously somebody I think we all follow but somebody posted this I don't remember also I'd give them credit posted this like little caption or meme that showed you know how how many thousands of years fire has been around language and song has been around and then the internet is less than 40 years old. So it's like so in its

infancy as far out west. Yeah, I mean, and the idea that is to compare the power of it in comparison to language and fire some of the most powerful things that we've ever created. And all of them have had problems. Like when we first harnessed fire, you don't think we were setting fire to shit. Of course. Right. And I think that was the point. I think it was a message behind that is like, man, we are really in the in the early years of this. You know, obviously if you're only 30 or 40 years old, it's your lifetime. And so it seems like it's forever. But as a society, we still we still are learning. We don't even know the long term effects of using it as much as we use it.

We don't know. I mean, each invention gets more and more impactful and dangerous like nuclear obviously weapons, big deal, right? AI, is it gonna surpass in terms of the danger that you'll get from nukes? Maybe, probably. Well, I'm just like average people having so much ability to get their voice out there.

It has been really crazy to watch. But I mean, on the other side of it, you see a lot of these institutions like being exposed for all of the corrupt bullshit. And it's hard to deal with. We're all like, you know, how do we deal with this? Because it's so blatantly obvious. But this is what we're gonna have to sift through.

Well, I'm gonna keep saying this one. And I've said it multiple times on the show, because I know it's gonna end up happening, and it's gonna be a big conversation in the next decade, and it's not yet, which is the what the damage it's doing to kids in their posture. I have a buddy right now who has a daughter, and they can't get to the bottom, the root cause of what's going on. Her jaw locks out out and she gets like this really stiff neck and And her jaw works connected to her on devices. That's my theory is because they'll hand her the iPad and then she she can sit there now They're actually pretty good about they don't let her do it a lot like I have another buddy who lets their kid do it a lot more than They do but I mean every time she does she's sitting in this kind of weird kind of fixed position.

And you gotta think that that's going to have long term effects. We never had that. Our generation was not born into the iPad, iPhone, very normal to allow a two year old or a three year old to sit and look at this thing. And that is just not a normal posture for a kid to have. Have you seen the artist, this is the artist, this rendition of what humans would evolve to?

That's creepy. It's all the text. And have you seen this picture? Yeah. Almost like it shrimp into this weird, like, big belly looking like, with a forward head creature. And that's like, this is what humans look like. It's true. I don't know if Doug can find this but. Oh, yeah, it's creepy.

It's, yeah, it's, yeah. I mean, and here's the thing. Right now, it's, it's, we're in the middle of it. And it's, it's gonna be so, it's just like you, like when you look at yourself in the mirror every single day, it's whole, so hard to see the change. Sure.

It's when you look at month, year, 10 year snapshots is when you go, oh my god, look how much I've changed, right? So we're seeing, that's what's going on right now with kids. It's happening before our eyes and very few people can really tell a difference until we've got decades under this of consistency letting kids do it. Then we're going to look back and go, oh my, oh yeah, look at that. That's not it either.

That one looks bad, but there's one where it's like this weird looking, I don't know. It's gross. We'll try and find it. Yeah, but... Yeah, I just think that this is going to be a major conversation in the next decade or two, and it's just the only reason why it's not, because it's happening already. Well, I think that's not going to stop. They're going to try and scramble to find another way to deliver the interface.

So, it's either going to be in front of your eyes and it just turns on and they'll kind of try to figure that out like with augmented reality. But yeah, I think the whole phone thing, it has a shelf life. I don't really see like decades from now, you know, people still being glued in that position because of they're going to see what happens as a result of that. Yeah, that's it right there Doug, you just moved over. The guy sitting right there with the... Yeah, that's right. Dude, look at this like weird disgusting depiction.

He's like no knack in each of his hands. Oh, no, that's a car accident survivor. That's what he would have to look like surviving a car accident. Okay, so that's the girl right there. But the girl right there is another depiction of... Yeah, that looks to me what we're going to see. I mean, do you guys notice it? I notice it.

I mean, I'm so, the trainer, I remember when I started learning about core and posture and going through my corrective exercise, specialist stuff. I became super like, I love people watching anyways. And now, like I always look at posture and movement. All these high school kids, I put them up to the zone one test. Do you think any of them passed? See that's crazy to me. Zero.

That's crazy to me that zero kids would pass that. When I think just my theory is two decades ago, majority of them would pass. At that young of an age, high school, I don't remember seeing that much of a difference in kids' posture. He formed into this, you know, for position by then, you know, it was usually years later. It's like when you watch a Wally, remember Wally? Yeah. It's like a part of me was, part of me was like, oh, is this the future?

You know, part of me was, oh, it's entertaining. The half of me is like, that literally is what Disneyland is starting to look like. Is this the documentary? Oh my God. Yeah, totally. Hey, real quick, I hope you're enjoying the podcast. Head over to brain.fm-flash-mind-pump. Check out some of their interesting products.

So what you do is you listen to their sounds, their music, their beats, whatever you call them, and they induce different states of mind as proven by studies. This stuff legitimately works. Now, no joke, one of my favorites is their focus music. When I listen to it, it actually induces a state of focus. They also have good ones for meditation, for sleep, very inexpensive.

And of course, because you're a mind pump listener, you actually get 20% off if you head over to that link again. It's brain.fm-flash-mind pump. All right. Enjoy the rest of this podcast. First question is from its SJ Life. What's your view on shakes and fat burners to shed waste?

Waste of money for the most part. All in. Total waste of money. Here's the benefit you might get from fat burning supplements, which are just typically supplements that have lots of stimulants in them. So like, siniferin, back in the day,

a fedra, there might be yohimbi in there. You siniferin. back in the day, a fedra, there might be yohimbi and misciniferin. There might be definitely caffeine or other stimulant-based compounds. Is they do reduce appetite. So when you take those, you'll find that you're not as hungry. So you think, okay, well, that's effective, that's good then. Well, here's a problem.

It's very short-lived. Your body adapts very quickly to them. And then there's a definite rebound when you go off of them. Overall, waste of time and money. It's not going to really do much for you at all, especially when you compare it to diet, exercise, and sleep. Now, if you want to take them because you think they're fun, you like it, hyper sometimes,

you enjoy the way that they feel, that's fine. But taking a fat burner thinking, this is gonna make me leaner, you're totally wasting your time. I think fat burners are up there with the biggest piece of trash in the supplement industry. I can't even get behind what you're saying right now, because I think there's other supplements that give you all those up feelings

and other end the whole appetite suppressing thing like I don't know about that, like fast, that'll suppress your appetite. Don't eat, you know what I'm saying? For a look-extended period of time, or eat whole foods, right? Or eat meat first, or eat, you know, eat protein, more protein in your diet.

Those, all those things will satiate, curb appetite, as good or better than those. Faberners and sugar pills. Exactly the same thing. Yeah, dude, the garbage, absolute garbage. Now, the protein shake thing though, I mean, using it with the way some people recommend it, which I'm not a fan of, is with the idea of,

oh, eliminate your foods and replace it with these shakes to lose weight. The slim fast method. Yeah, all you're doing is you're just taking an average, 350 to 400 calorie mill and replacing it with 180 calorie or 200 calorie shake, and it's just a calorie game you're playing. And the reality is that's not very sustainable long term because who's going to drink shakes for the rest of your life.

So I hate that as a strategy to it. Now that doesn't mean I think protein shakes are a waste of money. They're extremely useful when needed. If somebody has a hard time reaching their protein intake and their goal is fat loss, there's a lot of benefit to you making sure you hit your protein intake so that when you're working out you build muscle which then turns speed your metabolism up. So shakes have tremendous value if you struggle to hit your protein intake or if you don't have a good healthy choice around and you're like, oh, I can either order this burrito or

this big mac that my buddy's ordering right now, or I can be disciplined and have this protein shake. Yeah. Great, great decision right there. But adding it to your normal eating isn't gonna make you lose weight. Like I remember when I was a kid, I had an aunt that had these diet popsicles.

They were like, wait watchers, wait lost, last ones. Yeah, and I remember thinking, don't eat those because you'll lose weight. Like, it'll make, no, that's not how it works, right? So you can't throw a shake on top of your normal. Normal to label says. And expect to lose weight.

It doesn't work that way. Those are dark side by the way to all these stimulants, which is that they do spike stress hormones in the body. And let's say you're somebody that's already pushing it with your training. Your training is like you're redlining, you're hitting that limit, you're optimizing everything's already pushing it with your training. Your training is like you're you're you're redlining, you're hitting that limit, you're optimizing everything, you're doing what your body can handle to try to get

the best results. Then you throw on top of it, something that spikes your cortisol or stress hormones. You actually might make yourself go backwards. I've had cases where people have lost muscle from taking too many because you're not fully recovering. I mean, you're just keeping your body in the state of stress consistently. And your body in that state isn't going to be able to repair itself very effectively. Next question is from Amber Salino, when reverse dieting should macros or

calories be the priority? Yeah, so this is an interesting one because macronutrients have calories, be the priority. Yeah, so this is an interesting one because macronutrients have calories, so macros, proteins, fats, and carbohydrates. The key with reverse dieting is to slowly increase your calories over time, try to build some muscle, try to speed up the metabolism through that process. So it's in typically you want to do resistance training as part of this. Bump your calories slowly, your metabolism actually will speed up so you can eat more. process. So it's in typically you want to do resistance training as part of this, bump your calories slowly, your metabolism actually will speed up so you can eat more. Now, our macros are an important part of that of course because you still want to hit your protein,

especially protein and fat requirements, and high protein is going to help this process. So it's hard to say which one is more important. I feel it's a very simple answer. It's the answer is macros. The reason why it's macros is if you hit your macros, you hit your calories. If you hit your calories, you don't necessarily hit your macros. So to me, it's a very simple answer. If you figure out using some sort of a macro calculator

or doing it long-hand, this is what I need to be eating proteins, fat, and carbs, those are your macros, and you stick to those, you'll hit what you're supposed to hit calorie-wise. You'll be either, if you're reverse dieting, you'll be etching it up slowly like you're supposed to, if you're dieting and cutting, you'll be hitting under the calories like you're supposed to. If you just follow calories and say, oh, I'm trying to reverse diet, and I was at 1700 calories,

now I want to be at 1900, but those 1900 calories all come from carbs and not enough protein or too much fat, not enough protein or then it's not working. So if you just follow the macros, then it's inevitable the calories will line up. Isn't the term reverse dieting, is that just redundant? Right? Because you just,

or an oxymoron, it's more than an ingredient. For an oxymoron, it's focusing on eating. That's your focus instead of dieting. What's the opposite of dieting? Well, I think the reason why it's coined as a diet is because you are following some sort of a structure.

It's not intuitive, right? You are strategically adding calorie slash macros to your diet. You're scaling it up because you're trying to, that's right, it's because it's increased the amount of calories. So I think that's why it gets, it gets termed as a diet because you're, you're not necessarily reducing your adding to your point.

Right. So I get what you're saying. And it is a strategy, I'm just kind of talking shit, but that's, you know, it's something, I think a lot of people like me would be confused with us, just throwing that term out there, if you're not in the body, building world. Yeah.

Specifically, so this is more like, oh, I can petters, we'll get to that point where they get down, so there's a tab. No, that's a good one. That's a good one. That's a great point, so we can take this down to the audience who's not into the body building where it understands that, but what you need to understand

that when you, even if you're not competing, you're just dieting, right? Lou trying to lose weight, you're eating in a calorie restricted diet for an extended period of time. The body eventually adapts to that new calorie intake. So if you're somebody who was, say, eating 2,500 to 3,000 calories, you went on a diet that restricts you down to 15 or 1,800 calories and you've been on that for six, eight, 12 weeks

to get to your goal and you get to your goal, what you don't want to do is go back to your 25 or 2800 calories because the body is now dead. So you need to reverse diet, meaning you need to slowly introduce calories over the course of the next two, four, six, eight, 12 weeks depending on how long it takes you to get up to whatever calorie and take you want to be up to. And this, what this will do is naturally allow the body to slowly adapt to the new color, can take without throwing a ton of extra calories on it and then adding body fat.

So that's the idea concept behind it. Next question is from Salar 7. Does training fasted make you stronger in your workouts? I always feel much sharper and mentally clear, which really translates to my lifts. Yeah, you know what this highlights? This highlights the individual variance that you find with almost everything.

Because studies will show that eating a couple hours before your workout will result in better performance. Pretty consistently. Like you show pretty consistently, performance is better when you eat a couple hours before and you have a protein carbohydrate-rich meal as what they'll say. You'll have better performance. However, there are cases like this where this person is like, I feel better and sharper when I train fasted. You know who else feels that way? I do. I feel better working out faster than when I'm necessarily fed or whatever. So, this is a big individual variance thing. You got to kind of listen to your body.

Most people will do better being fed. But that being said, there are people that do better. And I think sometimes there's a window to that. So if this is a new concept, like if you've just started trying to be in a fastest state, you're realizing, you're actualizing the fact that you have more mental clarity and sharpness and you're sortizing the fact that you have more mental clarity and sharpness and you're sort of, you know, fueling that into your workout, but at a certain point, if you've

been doing it long enough, which is what I've experienced, if I'm not fed, I don't really, at a certain point, like my energy dips and it drops if I don't have that to pull from. So there's sort of a benefit in a detriment depending on, you know, obviously the individual variances to that. But I do see like a mental sharpness in terms of like being able to access the central nervous system. You know, that's been helpful. But you know, these, in the type of the workout matters too, if I'm going for more endurance or I'm like, it's a really rigorous type of workout, I need to be fed. So my personal experience with it is, I'm the opposite

of Sal. I've actually hate being fasted. I do not feel as strong. I don't feel as the energy. I do notice mental clarity. That's why I love to be fasted for like podcasting or if I'm writing or I'm doing something that I need to be clear and sharp, I do see the cognitive benefits of doing that. I do not see the performance benefits. Now that being said, this last year or two, there's been more often than not, I'm actually training fasted

and I have felt my body adapt to it and get better at it. So what felt miserable before, like when I first started playing with that, I remember when we first started talking about intermittent fasting and you were actually talking about, oh man, I feel better. I actually feel more energetic and you were talking about all the benefits. I was like, okay, let me play with it. And I was like, not you. This is not for me. I feel way tired. I don't feel as strong. I feel super weak. I halfway through the workout. I want to quit early. And I hated it. And so I kind of went away

from it. But and not trying to train faster, it just started happening because we're training in the morning. So a lot of times I come here on nothing, but maybe a cup of coffee. So I'm not completely fasted, but pretty much, right? I'm going into these workouts with not a lot of calories to support. And my body's gotten used to it.

And now I don't feel miserable while I do it. I feel actually pretty good and okay, but I still notice if I have a day where I've had two or three meals and I have a later training session, much stronger, I tend to have a longer, better workout when I do that. Yeah, I think you know too, Justin,

you brought up a good point. The type of workout is gonna make a big difference. I think if you're gonna do an endurance workout, it's gonna be long and rolling. You're probably gonna wanna eat. At some point you might hit a wall and that's not gonna feel very good, but it is really interesting at the variance between people and how they feel and you really got to look,

if you feel better working out first thing in the morning without having any food, then do it. If you feel better eating an hour or two before, then go ahead and do it. I really don't think there's a wrong answer here. Next question is from Taylor Louise. If you're in a calorie deficit, would you expect to experience more muscle soreness and a longer recovery time?

If so, should you reduce intensity or volume or increase calories for a couple of weeks? Good question. Yeah, so. Good question. So let's talk about soreness for a second because this is something that's interesting. I will get more soar when I bump my calories versus when I cut them. Now it's not because of the calories. Because training harder. I'm stronger. Yes. Like I'm lifting more weight. Pressing harder.

Yeah, and I notice this. If I cut my calories, I don't get sore like I normally do. If I increase my calories an hour, I'm all the time lifting 10, 15% more weight. I'm going to get sore. Now let's go back to recovery because soreness and recovery aren't necessarily, they're somewhat connected, but they're not synonymous with each other. Can I handle the same volume, load, and frequency on a calorie deficit as I can in a calorie surplus? No, I can't. I just don't have as much energy. My body has less to pull from.

If I'm well fed, I can work out more, more often, and do better. So at some point, cutting your calories will reduce your body's ability to recover. You just have less resources available. So you, that's the simple way to put it, is that when you train and we lift and you get sore from your workout,

your body needs to pull from nutrients to recover, primarily like from protein, right? So it's looking for that ability to recover, adapt, and build muscle. If you restrict its resources, and you don't give it enough of what it needs, it's not gonna do it as effective. So if all things are considered equal

and I train intensely and volume-wise consistently consistently and the difference between calorie deficit for surplus I know is a significant difference in recovery in fact one of the things that is always a clear indication that when I'm not tracking And I'm just eating intuitively that I'm probably under consuming protein and or calories is that I'm having a harder time recovering Yeah, that's one of the first things that go to things that I start to assess is that. And I know my personal habits is under eating protein. I just think it's hard for me to get 200 grams consistently unless I'm actively pursuing it. So normally this is one of the signs that reminds me of that is I'm, you know, saying, man, I am just not recovering very quick. And I just, it shouldn't feel this way. I shouldn't feel sore for this many days. I know how hard I'm training. I didn't do anything out of the ordinary. And that is normally indicator for myself that,

oh, I'm probably not getting my body enough nutrients it needs to really recover fast enough. Yeah, I bond with you so with the self-coverning aspect of that when you're in a deficit, I just don't tend to over exert myself quite the same as when I'm super fed and getting after it it But I mean that would be like the main difference between that for being sore. Yeah, but yeah As far as like recovering like yeah Making sure my protein is in there is essential for me to feel like I'm fully recovered

Yeah, now there is a school. There's a quote or a school of thought that says which is so dumb They say there's no such thing as overtraining. There's only under eating, right? No, that's not true. Yes, you can under eat and that can affect the recovery. But it's not absolute. So you can't just eat your way into recovery, muscle recovery,

and that means that you could just train as long as hard as you want. And just what you'll end up doing is overtraining terribly and getting fat. That's what'll happen if you apply that in an extreme way. You're not gonna, your body won't improve. And I look, I did this as a kid. I remember reading this and thinking,

oh cool, let me just eat it more and more and more. And no, it doesn't work. You can totally over train. Regardless of how much food you smash into your mouth. So look, head over to mindpumpfree. com so you can check out some of our free guides and free information We have guides on everything from fat loss the muscle building to specific lifts We have a guide on how to squat better for example again. It's mind pump free dot com You can also find all of us on Instagram so you can find Justin at mind pump Justin me and mind pump salad

Adam at mind Pump Adam. includes maps and a ballad, maps for performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review

on iTunes and by introducing MindP Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump!