Mind Pump: Raw Fitness Truth - 1689: How to Get Better at Pull-Ups, Using Unilateral Exercises to Correct Muscle Imbalances, How to Adjust Training If Muscles Are Excessively Sore & 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. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is minepop! Alright, so we answered live questions today, so people actually called in, and we coached them live on air. By the way, if you want to be on one of our episodes on one of these live episodes, email your question

Starting point is 00:00:29 to live at mindpumpmedia.com. Now we open the episode with an intro portion. This is where we cover current events and we talk about studies and we mentioned some of our sponsors. So the first 52 minutes of this episode is intro. And then after that, we got to the live question. So here's what went down in today's show. We opened up talking about rest periods, long rest periods, short rest periods, which ones are the most effective for what goals, how does it matter, how should you apply them?

Starting point is 00:00:56 We got this the best way to do it. Then we talked about the terrible ones. You've heard of the terrible twos. You might even have heard of the terrible threes, but in some cases it starts at one. It's the new two. Oh, it's a good time. Then we talked about gene modified humans, more and more people making the argument for

Starting point is 00:01:12 modifying humans so that we're super humans, just like Doug. Yeah. Then we talked about the gimpie, gimpie plant. This is a plant that makes you walk funny afterwards. I guess. I mean, I would. Then we talked about inflation, which sucks, although for some reason some people in the media

Starting point is 00:01:28 are saying it's a good thing, kind of crazy. Nonetheless, it's exploding and some companies are positioned well for this inflationary environment. One of them in particular is public goods. Now they provide household products, canned foods, pet products, all at very low prices, direct to consumer, the packaging is earth friendly, no crazy chemicals in their products, and the prices are amazing. They're low and they're better than anyone else.

Starting point is 00:01:57 So if you're trying to save some money while everything is getting more expensive, check out public goods. Talk up everybody. Head over to publicguds.com, Fulbert slash mine pump, and then use the code mine pump, and you'll get $15 with the free stuff right out the gate.

Starting point is 00:02:12 So at the very least, try that out. Then we talk about Christmas decorations. Can you believe Adam almost hired somebody to decorate his entire house? Jingle the balls. Crazy how much money it costs. Then we talked about Luna, a company that we work with

Starting point is 00:02:26 that provides physical therapy to your door. So a physical therapist comes to your door, helps you out, and then leaves, you don't gotta go to some clinic. It's all covered by insurance. You don't need to go by your primary care physician. By the way, if you're a physical therapist, they're looking for good physical therapists right now and you make more money with them.

Starting point is 00:02:42 So if you wanna be a patient or you wanna be a provider, head over to getluna.com forward slash Mind Pump. And then we talked about OSHA, suspending vaccine mandates. Looks like it might be unconstitutional. We'll see what happens. What? In the courts. Crazy.

Starting point is 00:03:01 Then we got to the questions. The first one was from Emmy from Maine. She's a 40 year old emergency room physician. Used to be addicted to marathons. Now is lifting weights, but she's working out a lot. Constantly sore. Wants to know what she needs to do if you're guessing she's overtraining you're right. But listen to that part of the episode and here are advice.

Starting point is 00:03:21 Then we talked to Hannah from California. This is a power lifter. Female power lifter loves lifting heavy, but wants to know how to prevent injury and aches and pains when maxing out her body. Then we talked to somebody who we've talked to before. Her name is Nicole from California. She gave us an update. So she's somebody, if you listen to all of our, our episodes, she called us before because she has one leg shorter than the other's long story behind this. One, I know how to balance herself out. We gave her advice.

Starting point is 00:03:50 That was about 10 weeks ago. She called back, gave us an update, and it looks like our advice was spot on. Really, really good portion of the episode. Excellent. And then we talked to Pam from Oregon. She had a few questions for us. One of them was had a combined cardio with resistance training so she could go hiking. Another one had to do with being able to do more pull-ups

Starting point is 00:04:09 because she also likes the rock climb. And then finally, she wanted to know about varying tempo in her workouts and how to maximize results through variations in tempo. Also, all month long, we have some sales going on. So maps anywhere is 50% off. This is the equipment-free workout program. You could do it anywhere, Sal.

Starting point is 00:04:27 And then our Fit Mom bundle, which combines multiple workout programs. So you have maps anywhere, maps hit, maps in a ball, and our intuitive nutrition guides, all four of those things already discounted, but you can take an additional 50% off. So those are the sales right now. They do end at the end of the month.

Starting point is 00:04:42 If you're interested, head over to maps, fitnessproducts.com and use the code November 50, that's November 5-0 with no space for that discount. Hey, today's Fit Tip has to do with rest periods. Longer rest periods build more muscle and shorter rest periods build more muscle. So how do you know which one to pick for you? Well, here's a secret.

Starting point is 00:05:03 It's the one that's novel. The one that you're not doing is probably the one that you're going to respond best to you. All right. Thoughts on that one, guys. What do you guys think? Do you think this is of all the things that you can manipulate tempo, rest period, sets? Do you think this is one of the things that's least manipulated or most? I think it's looked over. Totally. Yeah. Totally looked over. Yeah. I think people look at adding weight, then they'll change the exercises. That's a common one.

Starting point is 00:05:28 Rarely, maybe tempo, that's also kind of rare. And then the rest periods, people tend to rest the same amount per set, or kind of get that same feel of rest per set regardless of what their goals are. And that's what I think happens. I think it's less that people are stuck in 90 second or two minute or right at 30 second only, is that everybody gets

Starting point is 00:05:49 into their kind of flow of how they train. And no matter what the exercises are, no matter what the tempo, no matter what they're doing there, sets, they just kind of go through the same flow as they train. And I think you get stuck in a time. So when I recommend for somebody to change their rest periods, I first kind of like the nutrition thing, a track, just for a week, just pay attention,

Starting point is 00:06:12 and have a stopwatch in your pocket or next to you, and see what you see yourself averaging and get an idea from there, and then go away from that. And I like to go as far away from that as possible, from one extreme the other, so you can see the greatest change or difference from that. And I like to go far as far away from that as possible from one extreme the other so you can see the greatest change or difference from it. Yeah, I find one of the most difficult clients with this is our type A or you know, the clients that I want to go, go, go. And they're based on momentum. And like you said, they're

Starting point is 00:06:37 just getting into kind of the flow of the workout, but they want to get right back into it and think that more is always better and to just like cram it all in versus like what's what are you actually trying to achieve and to actually like focus on strength takes that adequate amount of rest to stay in that energy system. Yeah, you know, and what's confusing is when you look at studies, right? They've done studies on rest periods and they do find and here's the trouble with studies by the way. The trouble with studies is they're typically eight weeks or 12 weeks or 16 weeks.

Starting point is 00:07:06 So in a 16 week period, if we compare respiratory respiratory, it is true that longer respiratory period, two and a half minutes, three minutes, tends to build more strength and muscle than, let's say, a 30 second or 45 second respiratory. But the problem with that is it's a short study. It doesn't look a long term, and we don't look at the, we don't examine the novel de-effect because in my experience, and I'm sure lots of coaches

Starting point is 00:07:28 will agree, if you always rest three minutes, and then you do some workouts where you're resting 45 seconds in between sets, you're going to see some change in the body. It's totally new, it's totally fabulous. It is. I experienced it this morning. Now, for me, my rest periods are dictated often by how much time I have to work out. And this morning I came to work and I figured, okay, I can be here by like 810 and I'll have till 930.

Starting point is 00:07:52 I'm gonna do a lot of high volume workout and take my time a little bit. And well, anyway, on the way here, my son is like, oh crap, I forgot my notes for class and I have a test where we can look at our notes. I had to make a U-turn all the way back. Anyway, I got here at 840 and I needed to finish by like 920, so I did 35 sets.

Starting point is 00:08:11 Okay, so I trained my whole upper body, lots of volume, in that short period of time. My rest periods were like 30 seconds, totally different feel, but because I was forced to do that, I mean, at the end of it, I was like, wow, this was a great, and I can tell when I have a good workout, something that's gonna work for me, it was phenomenal, but it end of it, I was like, wow, this was a great, and I can tell when I have a good workout, something that's gonna, you know, work for me. It was phenomenal, but it's because it was novel.

Starting point is 00:08:27 No, now this is this is the way that I manipulate rest periods the same exact way. I after training for as long as we all have, uh, it just makes sense to manipulate what based off of what makes the most sense because of your schedule And I think it's a perfect time to intermittently play with these things. That being said, if you're listening to this and you're somebody who's never really manipulated your rest periods, my recommendation is to figure out first what you're currently doing. Choose something that is the polar opposite.

Starting point is 00:08:56 So if you're a short rest period person, go to the extreme long rest periods. If you're a long rest period person, go to the extreme short period, and then do it for all exercises for two to three weeks so you can actually measure and see a difference. Because a lot of times I give advice like this or talk about it and then someone goes, okay, so then like an exercise or two, they decide to do that or they do it for one workout

Starting point is 00:09:16 and then they go back to their old behaviors and they're like, oh, I really didn't know much difference. Or they could discourage because they shorten the rest periods and they're weaker. And so they freak out because it's like, oh, I feel weaker so I don't want to do that. But whatever it is that you decide to do, be consistent with it across the board, stick to it for two to three weeks so that your body can then see the adaptation and change. Well, that's definitely a good example though. Like, a lot of times, you'll feel like, I'm weaker and so like, my load, I have to adjust,

Starting point is 00:09:43 but you just have to go knowing that, you know, it's a different, it's a different type of, you know, focus going into that type of workout where you're now you're shortening the rest period. So yes, certain things are going to be affected by that in terms of like how much load you want to, you want to add versus like being able to maintain composure and do quality wraps each time. Yeah, you're not going to,, you're not gonna lift as much weight when you're resting 30 seconds. By the way, use a stopwatch.

Starting point is 00:10:08 If you really wanna do this, because what you'll find is if you don't use a stopwatch, you'll tend to move back into kind of what you're used to. And maybe you're shortening a little bit, but not like what you're used to, or if it's the opposite if you're used to short rest periods, it may feel like you rested two minutes, but really you didn't.

Starting point is 00:10:24 Take a stopwatch when you do this, time yourself, and then go at the 42nd mark or the 60 or the 90 or whatever your new rest period is, keep it consistent that way, totally different feel, and because it's novel, right, because it's new. This is true for most, I think, factors with your training. If it's new, it'll probably work at least in the short term, right? It'll probably cost some positive change in the short term, but nothing works forever, so then you kind of, you know, repeat the cycle.

Starting point is 00:10:53 Anyway, speaking of kids, so that was annoying this morning, right? So, and by the way, when I went to go bring my son back home to get his notes, I'm stuck in like school traffic. So every single slow driving mom and a minivan is in front of me and I'm like just trying to stay calm. Like, oh my gosh, this is taking so, anyway, so that happened. But I also, my other kid, my one year old,

Starting point is 00:11:13 you know they talk about the terrible twos, the terrible threes. He's obviously advanced because he's won. And he's already gotten a get into that terrible uno. What are you noticing right now. So, I mean, it's not too bad, but I'm mostly joking, but he did this thing to Jessica, it was absolutely hilarious. So he was sitting down and she was giving him food

Starting point is 00:11:33 and he was just being a pill and screaming and he's found his voice. He likes to scream, he'll allow it, he thinks it's funny, but it's super, it's not very cool to be next to. And he's screaming and he's taking food and he's smashing it. And then, you know, she's like, all right, you're done, I'm gonna clean you up. And he doesn't want her to wipe his face.

Starting point is 00:11:47 So she'll take his hand to wipe it, he'll take his other hand and just wipe the food in his hair. And then she'll wipe that one and then he'll do it again on the other side. And it was just back and forth that she's like, he would not let me clean them. He kept rubbing food. It is faced the whole time.

Starting point is 00:12:02 And it's frustrating, but it's such a funny face. Right, like that part, like I remember my kids going through that and then they'd look at you like and you'd be like, no, no, no, put that spoon down, put that bowl down and they just look at you and then they just dump it. Right, while they're looking at themselves. Oh, and you're just like, why?

Starting point is 00:12:20 Oh, it's hilarious, dude, he gets so, he'll get mad and then I think it's adorable I just was my older kids do when they're that little and they get pissed off and They're frustrated. I think it's like cute. So I'll go and I'll pick them up and squeeze in which makes him even matter Yeah, so it's it's kind of a fun game. What's the what's the sleep routine look like for you guys right now? like what's his like get ready for bed like obviously he's still still in the crib because he haven't transitioned from that. Like what's his sleep look like right now? He's improved tremendously.

Starting point is 00:12:49 So his evening sleep now is pretty damn good. Although he wakes up at six or six thirty, no matter what time he goes to bed, which is interesting. But it's pretty good, but the routine typically is, so we use, I don't know if you guys have heard the hatch lights, have you guys seen these? Okay, so there's a light that changes colors and what you're supposed to do is you're supposed to

Starting point is 00:13:08 associate that with like we're getting ready for bed or it's time to be in bed, right? Or time to get up. So we use like there's a green color that we use and green means we're in the crib and we're hanging out and playing and we're getting ready for bed. And so I switched the light on, put them in there,

Starting point is 00:13:25 and it's anywhere between, depending on how tired it is, although we'll do five to 15 minutes of playing in the crib. So you're basically getting them super chill and relaxed and comfortable with bed. And then without him realizing you switched the light to red, so then it turns on red and then white noise comes on.

Starting point is 00:13:41 And they're like, oh, it's time to clean up your toys and time to get ready for bed. And then he helps you clean and then you lay them down. And it like, oh, it's time to clean up your toys and time to get ready for bed and then he helps you clean and then you lay them down. And it works really well. It actually works pretty good and it goes right to sleep. So you guys, he actually gets a little bit of play time in his crib before he goes down.

Starting point is 00:13:53 Yeah, at least five minutes. I was at least five minutes. So just, and that was recommendation from some sleep experts. I guess it helps the child comfortable and bad and whatever. So, it makes sense. I mean, it's a similar process that we're doing. We're only doing that with, like, so we're in the opposite room that's attached to us.

Starting point is 00:14:11 We have two rooms that have a Jack and Jill bathroom between each other. And we use, and it's a spare room for us, but we also use that as his, this is his room to calm down. Like, he's not allowed to get off the bed. We read to him the lights like super low and dim, so we kind of amber like look inside the room. And we spend probably 20, sometimes 30 minutes reading, and just kind of talking with him,

Starting point is 00:14:34 but it's like just bringing him all the way down. And then during that time Katrina and I will reach over, grab our phone, turn on the hatch, so you can actually hear the rain, the white noise, kick on, and that room's actually already pitch black, everything. And then we walk them in, we use our little phone for a light, and walk them over to the bed,

Starting point is 00:14:50 and say, okay, get in the bed, and he gets in the bed. Katrina actually lets them do this thing. I didn't even know she did this. She lets them carry a toy to the bed, but then when he gets in the bed, he has to hand her the toy, and then he lays down. And I didn't know she was doing that, like, because when I put him to bed, I don't do that.

Starting point is 00:15:08 And I was like, you're letting him carry the toy to bed. Don't you worry. She's like, no, no, he, he hands it to me. And I watched him on the camera. I was like, oh, it's so cute. She gets him in. He climbs in the bed and then you see her do this and then he hands the toy and then he lays down and does this thing.

Starting point is 00:15:20 The hardest thing right now for us to break right, say, her, more so hurt because I started already is the letting him hold on to you forever. So like he wants to hold your hand while he wants to hold his hand while he's falling asleep and you know that's cute and it was very cute at the very beginning but it's like at what level. How do I slip out? Yeah and if he's like if he's fading and he fills you pull away put some Vaseline on his hands. He gets startled and when he wakes, sits up. So I now, like, I get him in there and I won't let him do that.

Starting point is 00:15:50 I'll sit in the bed like this or it's pitch black, but there's an, you know, we have the little, what's it, little guard rail so he doesn't fall over. He can exit on the left, he can either exit on the right and I'm long enough that I can sit off and I do this like. With your legs? Yeah, with my legs and my arms and I'm just a right, and I'm long enough that I can sit off and I do this like, with your legs.

Starting point is 00:16:05 Yeah, with my legs and my arms, and I'm just a silent game where I'm just waiting, and I can tell if he tries to get off the bed. You're pulling me. Yeah, I dink him back. No, no, no, no, lay down. And I don't say anything unless he's turning up. No, no, back to bed.

Starting point is 00:16:17 You know, and I do that until he lays himself down, because if I let him hold me, he puts like a death grip on that finger. Do you know that they make these like onesy blankets that have like their weighted a little bit and they'll put like a little bit of weight in one part of the back of it, whatever, because it simulates your hand being on the baby's back

Starting point is 00:16:38 because that's a common thing. So we have a really heavy gravity type blanket, really, really heavy that, the only downfall without, and this is the challenge I have is that Katrina doesn't let me get it as cold as I would like it in the room. She's like, it's too cold in there, his hands are freezing,

Starting point is 00:16:54 so protective mom bear comes out. And I'm like, no, he kicks off the covers, because he's too hot. I'm like, you got him in a full outfit, and then it's- Does he run hot like you or let or go? I think so. This is one of the, you got him in a full, full outfit. And then it's, does he run hot like you or let, or I think so. It's this is, this is one of the, in battles at home right now is that I'm

Starting point is 00:17:09 like, let the kid be colder. You know, I'm saying, let it be cold. I mean, I, here's what I look for. Like I, if he's cold, they do this thing where they, you know, they ball up and he tuxes hands and feet on my, okay, well, then he's cold. I said, but if he's sprawled out, open up, he's probably hot. And then we have this heavy gravity blanket to do that. And you put it on him and he's just like, nah, it kicks it off of them. So I can't do that or else that would work really well. So did you guys do the the sleep suit?

Starting point is 00:17:36 It was like a sleep sack. Yeah. Well, it's like a like a fool. And he looks like the marshmallow man. Yes. Yeah. Yeah. Yeah.

Starting point is 00:17:41 And some similar to that. Oh, good. We don't do that anymore. Now he's just, he's a hot kid too, like your son. So we put him in and we have to make sure the room is relatively cool, because otherwise he starts to sweat and he doesn't do very well. I think that's common, by the way.

Starting point is 00:17:54 I think it's common for parents to overcover their kids because they're afraid that they're, you know, and it's like, and they can't feel his little fingers and she thinks, you know, his fingers, her hands feel super cold or whatever. And I'm like, honey, she thinks, you know, because his fingers, his hands feel super cold or whatever. And I'm like, honey, it's, you know, 70 degrees in there. He's not cold. I probably did.

Starting point is 00:18:11 It's funny, you guys remember? Because we just got into thermostat wars. And I didn't know, like, cause I've already had this with Courtney. And then whenever we go on vacation or her sister comes with us, like me and her sister have fierce battles over the thermostat. And it's like, it's a, and I get it because like a lot of times she'll like use the couch

Starting point is 00:18:32 or the guest room or something where it's more drafty. And then I like it really cold. And so I try to keep it somewhere in the middle. And then I know in the middle of the night, she'll turn it down and I'll come up and I'll turn it back to, you know, I'll give you the move to down. I got the move for you dude. Just come out and just give glass of water so I'm naked.

Starting point is 00:18:49 Super hot. This has to be this has to be one of the most common husband and wife battles. There's very few things that Katrina and I like really battle about. Like if I had to say there's like if someone me pick, like what if you guys argued about something or disagree the most on, it's the temperature in the house. It is the, that's a, that's a male, we're just completely different animals. And you know, but why bring them up?

Starting point is 00:19:15 Because now my kids are messing with it. And like they hadn't figured that out yet, but all of a sudden, like, because it's right outside, like Everett's door. So he just, he'll turn to like 70, and I'm just like, oh, just sweltering. And like, pal, you, like, you cannot touch this. I just gotta like set boundaries.

Starting point is 00:19:32 Dude, my dad would have given me. No, there's no way you can touch this. If I touched, when I was a kid, if I touched the thermostat, left the refrigerator door open, or left a light on in a room that wasn't being used, oh boy. See, we used to get the same shit too, like big time.

Starting point is 00:19:47 Like that was like a big fight in our house when we were growing up, but it was for money reasons. Like, if we ran the heater or the A, it wasn't about, like for me, it's all about temperature. It's not about, oh, that cost us a dollar more to run that. It's that. They're like, they're like, they're like, they're on another jacket. Yeah, exactly. When we were kids, my stepdad would get pissed if we manipulated the heater or the AC

Starting point is 00:20:06 because it was running. It was just like, you know, you don't let it run during the night, it's wasting money for us to do that. So if you were freezing in the winter time and you wanted the heater on, he'd freak out. If it was the opposite, it was a summertime and with the AC on, he'd freak out. So it wasn't about keeping it in his temperature.

Starting point is 00:20:20 He was just like, that's costing us money. So same thing with the light, you know, that was like where we got that all the time. Well, it's just novel right now because I used to keep them. They were downstairs and it's, you know, the downstairs at my old house was all sender block and it's like really like it's a nice chamber and he's to sleep. And they get good sleep. I feel like they got better sleep at my old house because now it's like it's novel and

Starting point is 00:20:43 they can kind of manipulate every now and then I'm not looking and so yeah it's been a battle dude with these kids. That's hilarious. But my youngest is also looks like he's got some favorite toys and right now one of his favorite things to do is push things across the floor. So we got, I talked about yesterday the other day right that he has that kind of walker thing that he pushes. He's starting to add little bits of load to it. He likes to push things around. And I tell you, I think the third times a charm, like my dream is always to have a kid

Starting point is 00:21:14 that was a fanatical about working out like me and that kind of stuff. And my older kids, they're not really fanatical about it, which is fine, but I think the baby is. Cause he'll push things that he can't move and he'll sit there and then he'll apply strength. He'll like, and start to do it.

Starting point is 00:21:28 Oh, yeah. Push that thing, son, let's do this, you know? You don't need to be picking them. Oh, no, no, no, this is gonna be great. I hope he's into working out because. It's training begins. We're gonna have a good time. You know what I've been meaning to ask,

Starting point is 00:21:40 Justin, you haven't given us an update on that one show that you were so excited about. Are you following it still? Yeah. Yeah. Yeah. I've been watching. I like it consistently. Yeah. Oh, yeah. Yeah. I'm going to say every Friday, little drop one. And it's really good. It's more like of a drama than necessarily sci-fi action sci-fi. It's you it is sci-fi. It's definitely sci-fi, but it's it's more of like a drama and I guess I like it a lot like I like the concept of it So it's just kind of different like than what I was expecting, but it's still a really good show You guys haven't seen it yet. I watched the first episode and it like kind of pulled me in a little bit

Starting point is 00:22:20 But there's a lot of good TV on right now, and so it just kind of fell on the list And I continue to ask me last night. She said do we not ever finish that one sci-fi one? You really want to watch it? Yeah, you know, Justin got me all excited about it. And then I haven't heard him say a single word about it since then so that it's just not in my rotation. It's like, I got other things to catch you. I'm behind on a bunch of stuff. It's super trippy. I mean, the concept is really cool with the whole lineage being these clones and like, how like some of the different, like, the different cultures around the universe or whatever, like, contest and think.

Starting point is 00:22:54 And they're finding out that they're clones. And so, like, they're basically like, they don't have souls, right. And so this is like an argument amongst them that anyways, it gets it gets far out there in terms of like some some like semblance of like what is a soul? And then also like the whole algorithm thing of being able to predict all these events that are going to occur. And so it's it's definitely a thinking show. Speaking of cloning and stuff like that, I am seeing more and more articles start to come out. So sometimes you can see the tide from a distance and you can kind of predict the direction it's moving.

Starting point is 00:23:31 And I am reading more and more articles that are making the argument that genetically modifying humans is gonna be a really good thing. In fact, I just read one this weekend and it was making the case about why we should genetically modify humans. Why that's not a bad thing and why that's going to benefit us and all that kind of stuff.

Starting point is 00:23:50 So I'm going to read to you some of the reasons why they said it's a good idea. Now this was a blog, but like I said, I'm seeing more and more of these articles. I'm reading them in science journals. Well, I think about selfishly, imagine if you could give me something that would rewrite my code for my psoriasis, like going, if you could take something that would change that. Obviously, your crazy conspiracy mind goes right away like, this doesn't sound good. We're going to have the, but on a much smaller scale, but very impactful for people is like, imagine you could

Starting point is 00:24:21 do something to change autoimmune. Well, so, okay. So the argument starts with we could cure genetic issues. And by the way, this is about editing a baby before it's born, not editing your genes. Oh, yeah. Why? This is like, we're going to create, we're going to take your genes, pick the best ones, and then that's the kid that you're going to have. We have control. We'll go ahead and play. And initially, it's like, yes, we can solve lots of genetic issues and make sure your kid doesn't have

Starting point is 00:24:45 predispositions to particular things or solve autoimmune issues or high-risk type of stuff. But then the argument very quickly goes into, for example, we could adjust genes to create regeneration in the body. So your kid loses a hand and grow back. And they have this modification where the hand will grow back. Right? Here's another one. The ability to resist the negative emotional,

Starting point is 00:25:10 psychological, and physical effects of graveyard shifts. Like, there's genes that we could tweak to make it so that you could work at night off the circadian rhythm and not have such negative effects. Here's another one. The ability to identify a person from a mile away. So, having the ability to, and this is actually, we've seen this in specific individuals.

Starting point is 00:25:30 There's one person in particular, Veronica Cider. She's got this particular ability where she could recognize a face from a mile away. Here's another one. The ability to solve math problems. It's far, far from good. Yeah, you heard that. The ability to solve math problems at lightning speed.

Starting point is 00:25:45 Now, here's my issue with all of the stuff. The argument's like, oh, it'll be cool, we'll have super powers essentially, whatever. You know what the problem is going to be? People are going to do all this, expecting it's going to make their life, it's going to make them happier and improve their quality and the meaning of their life. And they're going to discover very quickly that that's not the answer. Just like we are now with all the stuff that we have. We don't start.

Starting point is 00:26:06 We don't start. We don't start. It's such a strange thing, isn't it? Was this stem from, did you look at Joe Rogan's post? He just did a few days ago. Did you see that post? Oh, yeah, maybe you could pull up Joe Rogan's thing. He was a law on this side, but he was talking more about the likelihood of, you know,

Starting point is 00:26:23 humans being like cyborgs, like that's the reality of that is becoming more and more real every day, that that's what we're most likely going to see. And then the nearest future is people being able to. Oh, along those lines, they have devices right now where they can do an implant in your brain or in your body. And and essentially it's a pleasure implant. So you could activate this thing and feel good, like feel pleasure or even become sexually roused in orgasm from pushing. See, but there's got to be some unintended consequences to that.

Starting point is 00:26:57 Their bodies then would probably down regulate its natural production of things like, I mean, it's just like it's no use. Or it loses its effects. Or it's more pleasurable, yeah, than actually having something. Yeah, well think about this way. It's like eating, okay, here's a good one. Eating junk food or hyper palatable sweets, right? How much more meaningful and enjoyable is it

Starting point is 00:27:19 when you almost never eat those things, but then you enjoy them occasionally, versus I eat them every single day day So maybe something along those lines. Yeah, but even if there weren't any of those effects I think people are gonna find out very quickly that they're gonna get all the stuff and then they're gonna be like But I'm still not happy. It's like lottery winners or you know so long as your your basic needs are net needs are met You find out very quickly that this is not I'm even more depressed now because now I have all the stuff and I have this body and I'm tall and I can see far away and but I'm still, I feel empty I still feel sad like what's going on. But we're always just looking to solve problems. Yeah,

Starting point is 00:27:57 no, and even when the problems aren't there, we create problems so we can solve them again. I don't know why we're so addicted to that. Yeah, we're addicted to feelings. That's what it is. Well, I mean, isn't that the natural progression of evolution, though, too, right? Is to constantly be improving, adapting, improving, and adapting, improving, adapting. And so we've just, we've come so far today that we're not,

Starting point is 00:28:16 now we're trying to solve and change these things that you would have thought was unsolvable, but with science, it's looking like it's not going to be. And then the question will be, did we get what we want? Did we really want that? But right away, I think our minds always go to the conspiracy theory or the worst-case scenario. I'm sure we're missing a lot of things that it will solve that are very basic without any really crazy consequences.

Starting point is 00:28:44 Right away, your brain to the most extreme. It's like there's probably some very subtle things that you know why it's gonna help. You can argue that I'm sure they had a hard time dealing with like organ transplants and you know, certain like medical procedures back in the day that were probably deemed like you're playing God back then, right?

Starting point is 00:29:02 100%. So it's like a perspective thing of like where we are right now in terms of technology and like what we can do to improve. Well, that's such a good point that you got to think that there was a time when somebody, the fact that we could go in and open somebody's heart and fix a valve or change something to give them life again practically is playing God and that there was probably

Starting point is 00:29:22 a group of people that thought we shouldn't be doing this and this is unnatural No, no, so I'm not making that argument, right? I think okay, give me an example myostatin inhibitors or hormone type stuff, right? hugely beneficial for people with like muscle wasting disease, but very easily abused by athletes and people who want to push the limits or whatever. Opiates, right? Incredibly powerful pain relievers. Also abused by people who don't want to have any bad feelings and it can cause a lot of problems. So I think genetic, you know, modifications, I mean, yeah, we can prevent children from being paralyzed and having genetic, you know genetic diseases and blindness and stuff like that. I think that's great.

Starting point is 00:30:07 But it's gonna be, I know you're like human nature, we are not gonna stop there. It's gonna start going on there. Well, isn't it like something, so an example being like that sort of gene that helped to combat malaria, but also contributed to sickle cell. Oh, right.

Starting point is 00:30:24 So like, that's true. It's like, maybe we did solve that, but then we created, you know, some unintentional consequence of that, like as a result of us manipulating what was already natural. Yeah, and I mean, just to stick to fitness, if we could snap our fingers and make everybody lean

Starting point is 00:30:42 and fit and muscular, would they derive the same benefit as if they had achieved that themselves through the discipline, the work, and the personal growth that is required to do that stuff. And I would argue all day long, no. They would get some benefit, they feel better, right? They look better on that stuff,

Starting point is 00:30:59 but it's not gonna, it's gonna pale in comparison to what you would gain from the process of getting there in the first place. So that's always going to be the challenge, but I mean, at some point, I think we'll figure that out. So I got some more scary things out of Australia. This should be like a whole segment. I mean, we talked about spiders.

Starting point is 00:31:16 We've talked about crazy crocodile. Everything's poisonous over there. Everything, right? So there's this specific plant, and I'm going to try and remember, it's the Gimpy Gimpy plant. So it's also called the suicide plant that is there. And I just found out about this. It apparently has like these little thorn, like not thorn, but like needle, like little hairs, that if, if one of them actually like sticks into you, they've compared it to basically a hot acid burn

Starting point is 00:31:47 and being electrocuted at the same time. Wow. That's the level of pain that gets inflicted and for some people get like last for years. What? Wow. Can you get a picture of this plant? I want to see what this thing looks like.

Starting point is 00:32:00 Wow, this is crazy. Like, is that weird? It's horrible. You have one massive, I don't know, country or whatever, that's just water all around it. And all the animals evolved to be poisonous and dangerous for some reason. And then you have like Hawaii.

Starting point is 00:32:16 Like the extra. And then you have Hawaii. Now, there's certain animals, there's lots of animals and plants and Hawaii that were brought from other people, but the original native, like there's not a single poisonous animal. Is that true? Yeah, really?

Starting point is 00:32:28 Oh yeah, why do you think pigs go chickens or trees? Chickens and pigs, we brought them there, and they went crazy, they have no natural predator. I didn't know that, that's really interesting. Like why would that be, right? And why would a plant like this evolve to be this way? Because you have to survive in Australia, you gotta be a badass.

Starting point is 00:32:43 She got it, she got it, she got it, that's what it looks like when you're fighting governments. Yes, now you have to survive in Australia. You got to be a badass. You got to be kind of crazy. That's what it looks like. You're fighting governments now. You're fighting everything out there. Dentra, Dentros Nide, or Dentro Nide, I don't know how to pronounce it, Moroides is the name of the plant.

Starting point is 00:32:54 And those are the little hairs. Man, it's not just one. You're going to get hit with a bunch of them. Yeah, read me a little bit about the plant. Like what it is. And even if the wind blows, it can blow one of those on you and still stick it. That's from the nettle family.

Starting point is 00:33:05 Dude, oh, those stinging nettles, if you go down to the creeks, we used to get that all the time and it, you know, it caused a rash and you'd like. So the stinging leaves trigger an intense allergic reaction in its victims. Sometimes even causing anaphylactic shock. The sting can cause excruciating,

Starting point is 00:33:21 deliberating pain for months. People have very soon described it as feelings they're being burned by acid electrocuted or squashed by giant hands. Ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha Robert Obers was just squashing the shabby. I'm still tripping out on the idea that there is all this in Australia and then none of that in Hawaii. I think that's really interesting. That's so weird. It's weird, right? Yeah, like why?

Starting point is 00:33:49 Why on that island, but not the other one? And I wonder how, is it, I wonder if this is all over the place, like the how shitty is it? That plant doesn't look that crazy or scary. Yeah, I wouldn't even have known, like that's the thing. Right. What if you just like walk by and, ah! Yeah, like dude, I don't know how to react to that.

Starting point is 00:34:07 No, no, that would suck. Really, really bad. Hey, speaking of things that suck, inflation going out of control. Oh, it's just a good thing. No, it's going crazy and we're seeing, it's continuing to break records. We're on a 30 year all-time hire.

Starting point is 00:34:25 Well, do you know how annoying this is? Okay. When you hear these political leaders come out and say the most stuff that makes me so infuriated, like, oh, it's because Americans are just buying too much stuff. Okay, that makes me really pissed off, because that's hilarious. Or it's price gouging.

Starting point is 00:34:42 The reason why prices are going up is because businesses are taking advantage of people, which is also extremely annoying, or that, oh, this is transient, it's not gonna, it's going crazy, it is exploding. Now, on the flip side, it's gotta be, this has to be an incredible opportunity for subscription-based model companies like Public Goods,

Starting point is 00:35:02 right, because they're so low priced and they've eliminated so many middlemen that they're probably positioned better to navigate this inflationary kind of environment than other companies. You know, that's interesting too, because I know butcher box hasn't had any real problems. I've been waiting for some of our partners to reach out to us and either pull back commercials or see if there's something we could work out because of supply chain issues. But I haven't heard anything from any of our,

Starting point is 00:35:33 now most of our partners are direct to consumer. So I think public goods is, I think this is an opportunity. There's probably the best models right now in this time. Well, don't you think they still would be affected by supply chain issues, anyway? Of course, but because there's so many less players,

Starting point is 00:35:47 because here's a deal, let's say you have your manufacturing done over here, and then you got to ship it over there, and then you got your buyers in your retail stores, and then those real store stores have to mark it up as well. And along that, there's a whole supply chain situation going on versus public goods. That makes sense, because it's direct to consumers. So you're cutting out a few of the middlemen

Starting point is 00:36:08 and if it's a supply chain issue, I'm sure that. Or packaging, you know, or they have like, the way that they package their products, it's like a very reusable and so I would imagine they're positioned better. So there's gonna be some winners and losers coming out of this. I was just online order and more.

Starting point is 00:36:24 I, you know what, slowly but surely, they have taken over my entire house. Like every time there's like a product that we have that we like run out of, I've now learned just ask Katrina right away. Like, hey, do you know if public goods has that too? And she's like, yeah, no, they do. Well, order that.

Starting point is 00:36:39 So mouth washes the next one I have coming. So I've like, my past and soaps. You might bet my bathroom and cleaning supplies in the tire house, like, doesn't matter what it is, is now been replaced all by it. And I wish I would have done it sooner because the amount of money that I'm saving is ridiculous. Like the price on like bars of soap

Starting point is 00:36:57 and things that you use toothpaste, that stuff that we use every single day, is significantly lower than all your name brand prices. And I kind of like, I'm like digging the whole black and white theme, where it's just very simple and clean. And now it's looking all right. You would like that. Oh, I do.

Starting point is 00:37:11 I like that stupid as that is. Like part of why I even like is I open underneath my kitchen counter and like all the bottles and things that use all match. Yeah. Yeah. I of course, bro. You know, okay. So you know, it's funny.

Starting point is 00:37:23 You and Jessica have some very interesting things in common. She'll buy products, now besides public goods, because that comes like very uniform. But if she buys a product, she'll take that product in that bottle of whatever it is, and she buys other bottles to pour it in, because it looks better. So our kitchen has like these uniform, nice,

Starting point is 00:37:42 it's very aesthetic, and I would never have thought this, because I'm not, this is not in my mind. If you come to my house, you can see she's got a really good eye for this stuff but she does this, she'll like, oh, these are for olive oil and they're green and they all look the same and so she'll take the olive oil, fill them all up

Starting point is 00:37:55 and these are for soap and these are for our dental floss and specific containers that all look really good. And then we were talking about Christmas decorations and I remember it's something you had said she's so funny. She's very similar. I'm like, yeah We could have lots of colors and this and that she's like no, there's got to be a theme It's got to look kind of clean it. I just like you do so funny You brought that up so literally last night the other thing that I was talking about so we were exploring the idea I don't think I'm gonna do it Because it is way more expensive than I actually anticipated.

Starting point is 00:38:27 You can actually hire companies to come in and completely do your entire house. Like for a- Yeah, completely Christmas theme. I'll- Bro, price it how I believe it. I did, that's why I'm probably not gonna do it because it's a little more ridiculous

Starting point is 00:38:40 than I thought it was gonna be. And you don't even get to, you don't even keep it. So there's multiple options, right? Well, they put your stuff up and then even keep it. So there's multiple options, right? They put your stuff up and then take it back. Right, so they have, you can, the bear entry level is, you basically tell them or show them, like through Pinterest or things like,

Starting point is 00:38:53 oh, this is the theme that we like. Like we, Katrina wants to do like this black and white theme this year. So you can show them a theme and they come in and they do everything from outdoor indoor, all of it, and they set it up and then they take it. Or you can go buy all the stuff that you would want and then you just have them set it all up and then they take it down and they leave it.

Starting point is 00:39:15 Or you can do like a blend of the two. But even the cheapest is like five to $7,000. And that's not keeping the product, right? So I told her I was like, well, find out what it is because even if it's really expensive, because I anticipated to be a little expensive, if we could go, all I want is black and white theme, and they include, like let's say it cost me like eight grand

Starting point is 00:39:37 to do all of it, but I know that six grand of that is the stuff, and now they have decorated it one time, and I have exactly what it looks like. You can keep it. I can keep it and then next year maybe I do it myself, I would totally pay for that, I would do that. But it doesn't, it doesn't include stuff. I would imagine part of the reason why it's so expensive

Starting point is 00:39:56 is it's probably like a luxury service. Like I can't imagine anybody doing it other than people with a lot of expendable income. Yeah, I mean, remember when we looked at, I don't remember fights, I know Doug and I talked about this. Like, we were going to do the Christmas lights at the Tahoe House. And I thought I was like floored by the price of just putting up Christmas lights in a couple trees. Yeah, it was ridiculous. I think it was going to cost like $10,000 to put some, to put literally some Christmas lights.

Starting point is 00:40:22 Is it in Tesla coils? I mean, the price is like by, they do it by the size of the tree, right? So if you're doing these little eight-foot Christmas trees, not a big deal, but we have, you know, 30, 40, 50-foot trees around the house. And so if we wanted to do a couple of those, yeah, it was like tens of thousands of dollars. I think you're in town, that would be perfect. And you don't keep the lights. It's like, what? I'll keep doing the Clark Griswald style. But you know what it also.

Starting point is 00:40:48 You know myself on the roof. It also opened. I mean, we have this time, right? We this, whenever I see this, I guess that this is the, you know, young kid hustling, trying to find job. Oh, man, there is an opportunity. Yeah. Because I tell you what, if I was the undercut,

Starting point is 00:41:01 yes, if I was like an disturbing kid or something, I mean, Pinterest now like lays it out for you. I don't know how much you guys look at Pinterest. It's not really like a thing, probably. We would fortunately more than I'd like to. Yeah, Katrina lives on there, loves that. And it's for things like this. I'll let you know, figure out how to decorate all this.

Starting point is 00:41:19 It's amazing. I mean, they've really done a good job of scaling that business, right? And if you have that, if you have a tool like that, It's amazing. I mean, they've really done a good job of scaling that business, right? And if you have that, if you have a tool like that, you know how to do that really well. It would not be hard to find wealthy people that wanted to do that and purpose it to them. You know what?

Starting point is 00:41:36 Not a bad business idea for a college kid. You know what? Around the holidays, you probably have some breaks. And you're like, this is what I do around the holidays and I make, you know, 30 grand. That's exactly where your Brian is going is how around the holidays and I make, you know, 30 grand. So exactly where you're Brian is going is how my bright. So when I was a kid, the very first business I ever started

Starting point is 00:41:50 when I was 15 years old was ANJ lawnmowering service. And when I was in the ANJ staff, Adam and Jason. So, ANJ lawnmowering service and we had a little business cards made up and a little flyers. And I mean, our moms had to drive us to the locations, right? My mom had a minivan.

Starting point is 00:42:07 We put the lawnmower and the edger and stuff in the back. But the way we literally just, I told my mom, take me to the richest neighborhood. So we went to the richest neighborhood and just went door to door and knocked on everybody's door and asked them what they needed. And I mean, literally within a day of doing that, we had a little clientele that we were servicing every week

Starting point is 00:42:24 and putting some money. I can't imagine if you were to go to your richest neighborhood and knock on the door and say, would you like your Christmas lights put up or taken down and offer a little bit of a service, I guarantee you would get somebody for it. Especially if you make it competitive because there's people like me who are actively looking

Starting point is 00:42:42 for something like that. You know, they're gonna charge three grand, I'll do it for a thousand. Yeah, you know, for sure. Yeah, when I was a kid, one of my first businesses was, I don't have insurance. To what? Yeah.

Starting point is 00:42:52 When I won't sue you, I probably won't sue you. One of my first businesses was also mowing lawns. So I charged, I don't remember, I think it was $10 to mow a lawn. And then once I got the business, I paid my buddy $5 to mow lawns. So I literally got the business, paid my buddy $5 to mullons so I literally got the business kept five bucks and do anything. My dad come at home one day and he's like where's a lot more.

Starting point is 00:43:13 Oh I'm running my business right now. He's like but why are you watching TV? I'm like oh I'm charging ten bucks. I made five bucks and then and my dad liked it. He thought it was great but then he wanted he's like okay well you got to pay me for the game. That'll taxes. Come on dad. That's He thought it was great. But then he wanted he's like, okay, well, you got to pay me for the Yeah, that taxes. Come on dad. That's not actually business lesson. My law. It's my lawnmower. You got interest on that. Give me some cream over.

Starting point is 00:43:32 Oh, well speaking of business, did you see Luna just signed with a company called a Rista or Arresta? How do I say a dog? Arosti. Arosti. Arosti. Arosti. Yeah're a waste of it. Erosty. Yeah, it was a lot of easy one. It's like ARR, iOS, TA, or something like that. I don't know what the name of the plant I'm talking about. I just got the update.

Starting point is 00:43:52 I mean, what would I love too? Like, because Luna constantly getting updates on that company. There's another company that we are invested in. And maybe, I mean, I think we, the other day, we just talked about the ones that were most excited about it. I think we all agreed that. Luna's got so much potential. Luna has the greatest potential for return we believe

Starting point is 00:44:09 on our investment because of the, it's in medical. And they're just, they're disrupting completely. You just gotta rally all the physical therapists here. Literally, for people who are not aware, you can either do the traditional physical therapy where you go to your doctor, primary care, refers to your physical therapist, then you go to their clinic, insurance covers it, or you go to your doctor, primary care, refers to your physical therapist, then you go to their clinic, insurance covers it,

Starting point is 00:44:27 or you go through Luna, insurance covers it, they come to your house, the physical therapist makes more money, the insurance company saves money, and you don't have to go anywhere, and they approve physical therapy for things like, oh, I need to improve my mobility or my shoulder hurts when I bench press, when you go to a doctor, oftentimes they don't refer you.

Starting point is 00:44:46 So I can't think how they can lose. It's just can they're just they keep, they keep aligning themselves with these big, big companies that are already like this company that they're aligning with right now. It looks like they do already have, they're in like 46 different states. They do like a basically digital consulting version, I would say. I mean, if that's how I would probably simplify what it is, like they're, looks like they're offering programs, training, rehab stuff.

Starting point is 00:45:10 They do video consultations, they assess clients. So, and it's been a successful business model for clients. It's a nice marriage, I would say. Yeah, and they've been, they've, looks like this business has been doing well for quite some time. I know they have, they have hundreds of actual employees and probably thousands or tens of thousands

Starting point is 00:45:25 of patients, they're already servicing. Luna is now partnering with them and is now basically offering their service in person. So forever, this company has done one-on-one digitally for people and has scaled and had success and now partnering with Luna, they're now gonna give their clientele the ability to actually have the client come in.

Starting point is 00:45:44 I do wanna say this, because they're going to give their clientele the ability to actually have the client come in. I mean, I do want to say this because they're growing rapidly and one of the challenges is finding more and more physical therapists, right? So if you're listening to this podcast and you're a physical therapist and you either a wanna do at home services, get paid more money, do less paperwork

Starting point is 00:46:00 or you just want a moonlight because you can add this to your current job and make more money kind of like the way that Uber drivers and other people in those type of services do it you go to get luna.com forward slash mind pump and they are actively looking for good physical therapists right now. Yeah, and I think they built it knowing that's probably how most people were going to use it as a moonlight. I mean, that's where the name Luna came from, right? Is that the whole moon lighting type of deal?

Starting point is 00:46:27 Is that most people will probably have a stable normal job and then you will, as a side hustle, pick up some of these patients. There's another revenue stream, right? Oh, yeah, no, don't. And then I'm sure there will be, because I was in the rule, just like we see with Uber, right?

Starting point is 00:46:40 There's some people that do Uber full time. I mean, because it can be very, very lucrative if you're on your hustle, I think this is gonna be the same way too. You're gonna have a majority of people, moonlight, it complements whatever type of career or job they have just for some extra income. And then there'll be some people that see the riding

Starting point is 00:46:58 on the wall like, wow, if I really put my all in on this, I could probably make some really good money doing it. You have more flexibility? All that stuff. Speaking of medical, did you guys see that OSHA is they are halting enforcing the vaccine mandates for the time being right now? Did you guys see this? Well, I did see I saw Florida pushback.

Starting point is 00:47:16 I heard the interview with Joe Rogan and Shapiro and Shapiro instantly sued them right afterwards. So it sounds like they got enough pushback. Well, there was a fifth court order. They came out and said, halt, we gotta look over this because this may not be constitutional. So this was from the court. Yes, not constitutional. And the court said, you can't do this right now.

Starting point is 00:47:37 So they're not gonna enforce it. So do you think this was just a political posturing play? I think so. Just to let you look at what we're doing, but then in the reality, probably new, because you got to think that Biden knew that this shit ain't gonna fly. They pushed it, like it was an emergency,

Starting point is 00:47:51 we need to do this, but we're gonna wait till what, January 4th. And they pushed it through, like it's an emergency. This is an emergency, but we're gonna wait till after the holidays, that makes zero sense. It's not an emergency at that. Yeah, I think it was. You see the Lancet study that came out?

Starting point is 00:48:04 Which one? The Lancet one that like basically showed that, you know, the transmissible, like, it was basically like even the vaccinated community like we're just as transmissible as with the variant, the Delta variant. Yeah, so far with the data showing is that it reduces your risk of severe disease and that's kind of it. But you're still passing it on at the same rate. Yeah, yeah, which, you know, kind of,

Starting point is 00:48:31 in plus you're contracting it more often in your home than anywhere else. Yeah, well, I'll tell you, here's my big problem. I don't care where you stand on this issue. By the way, I'm not anti-vaccine. I'm pro. Neither am I. I'm just, I'm still following current scienceine. I'm pro. Neither am I. I'm still following current science.

Starting point is 00:48:47 Yeah, but this is a current state. Well, here's my big issue. Okay, if they push mandates and the reasoning behind it is, we got to save lives, save people. This is better for everybody. And people with vaccine, the vaccine, lower chance of severe illness and death and it doesn't bog down that medical system,

Starting point is 00:49:06 and they make that argument, okay, I can see that argument. Then why are we not counting natural immunity? Why do these mandates ignore natural immunity, which all studies show? That natural immunity is at least as good, if not better, in some studies, compared to the vaccine. That smells like cronism. That smells like big pharma said, no,

Starting point is 00:49:28 let's just mandate the vaccine and not count. Well, what actually made it, it doesn't make any sense. What are we seeing? I really haven't been following a lot of the stuff. I mean, I'm so overall as bullshit, but I know it's what fucking everyone's talking about because it's unfortunately I have to. Yeah, I know, so I can make sure I'm on top of it

Starting point is 00:49:43 when I have conversations with people. I mean, too, like in the CDC, did you see what they put out there? Like, okay, so if you could pull this up, I'm going to shoot it over to you, but go ahead and talk. No, I was just, I was just going to say that I don't even know like what's, really, I'm not up to date on the stats or what's happening or not, as far as the curve flatteninging are we slowing down with stuff. Also, I do know that California and Florida took two dramatically different approaches to this. And of course,

Starting point is 00:50:15 if you listen to CNN, you hear one report on that. If you listen to Fox, you hear the other report on that. So what have you guys like really dove into that? Like what how how is California compared to Florida? What do they see? They've done the non-Fox CNN version. Yeah, yeah. So they've done big, they've done big studies in all the states in the, the, the beauty of the way that our government, part of the beauty of the way our government's organized, we have states which have certain powers at the federal government government doesn't have. And this is great because you can have different philosophies in different states and you can see government doesn't have. And this is great because you can have different philosophies in different states, and you can see which one works better.

Starting point is 00:50:48 And ultimately at the end of the day, the states that gain more people and the ones that lose more people, give you a clue as to which ones are, you know, people like more and which one people don't like. But they did do big studies on this. And here's what they found. Mask mandates and vaccine mandates,

Starting point is 00:51:03 or more strict mandates with vaccines, versus states where they have looser mask mandates and vaccine mandates or more strict mandates with vaccines versus states where they have looser mask mandates, looser lockdowns or lockdowns that were ended earlier and don't have as much of these vaccine mandates. They've compared all these states and here's what they found, almost no difference if not the same. Now, here's where people argue. People argue and say, for example, well, masks work. Studies will show that when you put on a mask and they examine how many droplets come out

Starting point is 00:51:31 of your face when you sneeze or cough or talk, it's less, and they'll say, oh, lockdowns, of course, those will work because if you're around less people, then you're less likely to transmit the virus, which is true. But here's the problem. This is what we see in the fitness industry, by the way. The fitness industry will often take a study and ignore human behavior, right? So the fitness industry will say,

Starting point is 00:51:50 well, artificial sweeteners are great. It cuts your calories. Then you look at real studies in everyday life and people who replace sugary drinks with artificial sweeteners. They don't lose any weight. How could this possibly be, oh, we're not considering human behavior.

Starting point is 00:52:02 They replace it with other calories. So here's what happens. First off, for masks to be effective, they have to be used a particular way. So when you have a bunch of kids using masks, and they're touching their face, and they're reusing them, and most adults do this by the way,

Starting point is 00:52:17 on, off, touch this, that. Or the same mask you've been using for three months. It's not even watered up in your fucking glove box. That effect is gone. So when you look at study, when they look at studies of masks that are controlled, they're using them perfectly. And by the way, if you're in the medical field,

Starting point is 00:52:32 you know this, you're trained on how to use a mask. And there's a very specific way to use one. Most people don't do it that way. That was a Cartier's argument to me the whole time being a nurse like the N95. You have to go through a whole process of like, how to specifically put it on, so it's like airtight seal,

Starting point is 00:52:48 and then also you do smell tests, you know, alongside that to see if it's actually, you put it on correctly. Yes. And then also taking it off correctly is a whole nother process. None of this information has been passed along to the general public by the way.

Starting point is 00:53:00 No, so we're negating human behavior. And then with lockdowns, okay, is people not being around a lot of people or people isolating does that prevent the spread of disease? It does, but again, we're negating human behavior. What happens in the states with less lockdown rules is that when they see cases go up, people naturally avoid crowded areas, naturally don't go to restaurants, don't go to ball games. You start to see this behaviors. So we're completely ignoring human behavior. We're just passing these laws and these rules and not considering how people force, how

Starting point is 00:53:36 they actually act, which is why when they do these big studies, it doesn't matter. We're not seeing a difference because of those things. Well, yeah. So just back circle back to the CDC thing. So the CDC admits no unvaccinated person has ever contracted COVID, i.e. develop natural immunity, re-contracted COVID, and therefore transmitted it to another person.

Starting point is 00:53:57 Well, they have, yeah, they have no case. That doesn't mean it hasn't happened, but they have not, they don't have an exact one. Well, again, so someone like me who's had COVID already, they're saying that there's not a situation where someone like me has caught it again and given it to somebody else. That's what they're saying that they don't have any cases. Yes, that's a big deal.

Starting point is 00:54:13 Yeah, and again, if you think big, there's an issue with big pharma influencing government and you're like, oh my god, you know, it shows you the power of natural immunity. Okay, here's a big clue. If they're telling you that they're, if they're, if they're mandating vaccines to save people's lives and they're following the science, they would include natural immunity. What they would say is they would say you have to either be vaccinated or show that you have antibodies because those are, they're all, they're both protective, right? Right. But they don't count natural immunity, which to me smells like bullshit. It smells like we're just trying to get it. Yes, there's benefit. Well, there's only one hammer to fix all of these issues and treatments.

Starting point is 00:54:55 Like there's no real treatment. It's just like, this is just the thing. Yeah. By the way, other countries count natural immunity. There are other countries where you have to have a vaccine, but you also can show that you've had COVID and you have natural immunity, and they'll count that. For some reason, in this country, that doesn't count. So you could have all the natural immunity of the world. Sorry, you're just- Are we the only ones that are doing that? No, lots of countries are doing that, but there are some that count natural immunity along with vaccination. Do you know who does? I can't, not at the top of my head, I can't remember, but I do remember reading an article that show.

Starting point is 00:55:24 Well, definitely should be part of the conversation. It's real since Israel is the one that came out with all the studies that like kind of, that's a good question. I don't know. We would hope so if they were the ones that were the first to kind of come out and prove that. It's a very good question, but again, you got to count human behavior and just because you pass a law doesn't mean it's going to do the intention of that law and people do for the most part behave

Starting point is 00:55:47 in particular ways and in these places where there were no lockdowns when cases went up people just didn't go out as much they didn't need to be told to isolate them now what's your guys' prediction on what we're going to see over the course the next year or two with this are we going to be wearing masks you think two years from now like is that still going to be going on what do you you think is gonna happen? I think we're already seeing a huge divide

Starting point is 00:56:08 between the blue states and the red states. So if you talk, I have friends that lived in California. Both sides was just double-tripled down. Yeah, and now they live in Florida or Texas, and they like, bro, they're like, it's almost as if COVID's gone. It's not a discussion.

Starting point is 00:56:24 Nobody cares, nobody's wearing masks. It feels very different. And then now we're in California, very blue state. And very much feels like COVID is around. Everywhere I go, there's masks and watch out, be careful in this lots of these conversations. So mask, mask in the car, but so. Yeah, so I think you're gonna see,

Starting point is 00:56:38 you're gonna continue to see that kind of divide where like some states are more, I guess, precautious and fearful other states, maybe not so much. But a year is short. I think in three or four years, we're gonna start to see that this, we're not gonna see these spikes of cases. It's becoming endemic, you're either either vaccinated,

Starting point is 00:56:56 you have natural immunity, and we're gonna stop seeing this huge impacts on, you know. We're also right in the middle of winter time, we're starting a winter time right now, so I imagine. Yeah, this is now, two, two, one. January, February, we'll also right in the middle of winter time or starting of winter time right now. So I imagine this is now season to January. February will probably see the worst. Yeah.

Starting point is 00:57:10 And then hopefully by next summer we start to see it improve. Yep. Hey, real quick, I hope you're enjoying this episode. You need to check out Pathwater. Now, I know you drink water, you listen to this podcast, you're also human. Water is good for you. The problem is plastic bottles pollute the earth, they end up in the ocean, they don't recycle very well. Well, path water is in aluminum bottles

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Starting point is 00:57:47 It's true. Go with the aluminum bottles from Pathwater. Go check them out. Head over to drinkpath.com and use the code MindPump for 10% off your entire purchase. All right. Here comes the rest of the show. Our first caller is Emmy from Maine. Hey, Emmy, how can we help you? Hey, yeah, thanks for taking my call. So first, I want to say thank you for all your great content. I'm actually board certified in emergency medicine and obesity medicine, and I've shared your content

Starting point is 00:58:16 with fellow physicians and patients. So just want to say thank you. Thank you. Yeah, my question is this. So I may recovering marathon addict, stopped running a couple of years ago in the setting of osteophenia and other health problems. Started lifting, I started with maps anabolic and a personal trainer to help me get my form down, didn't like it, but stuck with it, and now I'm really, really into it. So I tried, I started maps aesthetic a couple,

Starting point is 00:58:46 well, a couple months ago, and I, my focus areas were glutes and back. And what I found was about three weeks in, I was just in constant, I was constantly sore, like more so than would be expected because the foundational movements involved posterior chain, but then I was also doing my focus areas posterior chain. So that meant I was lifting for my posterior chain, my back, my glutes almost daily. Full disclosure, I'm type A, so I probably do everything too much. So I was just wondering how I could, so I stopped.

Starting point is 00:59:24 It's been a couple of weeks, I'm doing body weight, getting massages, I'm feeling better how I could, so I stopped. It's been a couple weeks. I'm doing body weight, getting massages, I'm feeling better and I'm ready to start again, but just wondering how I do that without getting too sore. Yeah, good question. I mean, okay, so, and now you work with patients, you work with obesity patients as well. So let's, let's change the, the conversational level. Let's pretend that you're one of your patients. So type A person comes to you, They were addicted to exercise or a form of exercise before. And they're coming to you with these types of complaints. Listen, I'm sore all the time. I'm tight. I'm not feeling very good. What would your advice be to this patient that you really want to make

Starting point is 01:00:00 sure, you know, does the right thing? I mean, of course, I would say you probably need to cut back. Yeah. Um, now, now would you probably say that or is that pro? Is that like what you would say? So true question. Um, I would most likely say do some more rest and recovery days, stretching yoga, walks and whatnot. Um, but I really like, I like to exercise. It is my stress relief from a crazy job. So that that's hard for me to swallow. And I feel like there's got to be some way

Starting point is 01:00:34 to do this program. It's got to be a middle ground, right? A middle ground somewhere there. So I would actually want to know a little more detail about your exercise selection on focus days. So maybe you are doing some things on focus days that are a little more taxing than I would want, and then maybe I could just adjust some of those exercises so you don't feel so sore. Yeah, I mean, I definitely like my favorite, I'm really tall on five, 10.

Starting point is 01:01:03 My favorite kind of way to feel my glutes is like a sumo deadlift. So that's probably a little much. Oh, yeah, that should not be on your focus days. So here's it. And so that's what I thought. Okay. So even though you're type A and the overdoing it thing like Sal said,

Starting point is 01:01:25 I mean, that's definitely, you're overdoing the exercise selection. If you were doing fire hydrants and glute kickbacks and hamstring curls on the machines and doing some or hip bridges on the floor, single that type of stuff, I bet you would not be as taxed. You're choosing a one of the most taxing compound lifts that you could do on your body on what we have designed as focused days and Focus days are completely different than foundational days and that's where that stuff belongs So foundational days were built for compound lifts things that tax the CNS on your focus days, you should be doing the things that are much easier. Single joint movements, pumping type exercises, and I bet if you just adjusted that and got rid

Starting point is 01:02:14 of the compound type lifts and treated the focus days, like you're just kind of touching and getting the pump. You're just trying to get a pump, work on maybe some of the mobility, flexibility, stretching stuff, which you already alluded to that you think that you would recommend and get away from doing the stuff that's really, really hit. I fully agree. I mean, you can, you can stay busy. I know that's, that's a big part of it is you can stay plenty busy doing those exercises.

Starting point is 01:02:40 You just got to bring that intensity level down and pick the right types of exercises in between to, you know, be able to recover properly. So that way, you know, your progress is going to keep moving forward. Yeah. This is where machines come in bodyweight bands. I mean, stay in that sort of way. Yeah. Is it like, like, like the band days, like the trigger sessions and map Santa ball. Yeah. Yeah. It's, yes. More intense than that, but not maybe a little bit, you know, a little bit more intense. I'm gonna get a little bit more intense. I'm gonna get a little bit more intense. I'm gonna get a little bit more intense. I'm gonna get a little bit more intense.

Starting point is 01:03:10 I'm gonna get a little bit more intense. I'm gonna get a little bit more intense. I'm gonna get a little bit more intense. I'm gonna get a little bit more intense. I'm gonna get a little bit more intense. I'm gonna get a little bit more intense. I'm gonna get a little bit more intense. I'm gonna get a little bit more intense. I'm gonna get a little bit more intense. Now, I know you like the daily activity or to do something, and admittedly, you've been addicted to marathons,

Starting point is 01:03:27 which kind of give you that push and that grinding feel. I'm gonna say, you know what, your best options on focus days may not even be resisted to training at all, it may be yoga. I know you don't wanna hear that, but if you were my client, that's what I would make you do. I'd make you do two or three foundational workouts a week max, and then I'd have you do

Starting point is 01:03:44 some kind of mindfulness recuperative movement on the other days. I would not focus on causing any additional damage to the body, because what you're doing is you're running yourself out of the ground. You mentioned that you had some osteopenia issues. Okay, that is, that, and you were active, right? You were active, and you still got...

Starting point is 01:04:04 Oh, I was running marathons. I actually, it's all resolved now that I've been strength training on a dexo, by the way. Yeah, so resistance training is great for that. Now, here's a deal though. If you push resistance training too often, too hard, you become marathon, right? You'll run into similar problems.

Starting point is 01:04:17 So you're starting, your body's breaking down and you have to, this is a very mental thing. The best advice I could give you is to train yourself like you were training one of your patients. I've had to do this to myself time and time again. I've said this so many times on the show that trainers, coaches, doctors, especially. We're the worst clients.

Starting point is 01:04:36 We're the worst patients for ourselves. We're so much better with other people than we are with ourselves. So, I mean, if you were my client, I mean, what I would do is I would have you do two foundational workouts a week. I wouldn't even have you do three. And then all the other days, I would do something recuperative, whether it be a Yen Yoga, walking, mobility, stretching,

Starting point is 01:04:57 maybe light focus session type work, but really work with your body. Otherwise, you're gonna hit a wall and be in a similar situation to where you were before. And the more you hit that wall, the more often you hit that wall, the harder it is to pull back. You can cause some issues that might take a while to recover from to where the body's so fried. You have to take all exercise off completely to let your body kind of get back to, you know, a place of health.

Starting point is 01:05:26 So, you know, go into this really slow and then kind of trust the process and it's going to be a mental. This is going to be a big mental challenge. So just kind of refocus your energy, you know, I, you know, I can relate to you. So oftentimes what I'll do is I'll change my focus because I sometimes I need to change my goal, right? So for example, if I'm trying to get leaner, it can mess with my head that I'm dieting and I'm weaker in the gym. So then what I'll do is I'll change my workouts so that they're faster paced or superset. So I have to go lighter anyway. So kind of helps that situation, right?

Starting point is 01:06:00 So maybe change the focus and say, okay, I'm gonna try and get stronger with two situation, right? So maybe change the focus and say, okay, I'm going to try and get stronger with two foundational workouts a week. And then on the other days, you know what my goal is? My goal is to improve mobility in these areas that I lack mobility or improve connection or you know what I'm I'm sore and I'm tight and I'm stiff. My goal is to see if I can make myself feel much better by the end of this mobility session. And you just kind of change that focus. So you're still goal oriented. It's just not the hardcore build, strength, or endurance, or stamina type goals,

Starting point is 01:06:33 if that makes any sense. I don't completely disagree with Sal's advice at all, although I'd probably compromise a little more with you just because the training type A people is definitely what I trained more of than anything else and trying to take somebody who was training five to seven days a week and like you are and then say okay I'm gonna cut you all the way down to two and then do yoga is like so opposite of what you probably like and want. I also would be concerned about you sticking with that and so I would probably take more of a weaning off approach with you where I'd say listen,

Starting point is 01:07:06 I'm not gonna tell you to completely change everything you're doing. I would just want you to say, let's get rid of the compound lifts and the really taxing exercises on the focus days and really do more recuperative trigger session type of stuff. So like Justin said, bands, body weight stuff, and really start to reduce there.

Starting point is 01:07:25 And that doesn't mean I disagree with what Sal is saying though. My personal goal as a trainer would be to get you to where he's at. I would be afraid to tell you to go there right away in fear of that you won't listen to me and follow it to a tee. Well, you know yourself. Okay. So you're going to have to, okay, so you don't have to answer here now, but if you feel like you'll slip into old patterns

Starting point is 01:07:46 by compromising, then I think you should rip the bandaid off and go full on to what I said. If you feel like doing what I said is gonna discourage you so much that it's gonna make you go in the opposite direction, then I'd say go in the direction that Adam is saying. I know myself, I know that compromising, there's no compromising for me, it's all or nothing,

Starting point is 01:08:07 and I tend to slip back into old patterns, but you know yourself better than obviously we do. So you can have to step outside of yourself and make that right decision, but I think you know the answer. I think you really know what the right answer is, you just have to convince yourself to follow through. I mean, I definitely don't wanna get

Starting point is 01:08:23 when I was running Marathon's getting to the point where to get my health back, I had to not exercise for four months. That was like the hardest thing I've ever done in my life. Yeah, no, I feel you. You know what? I don't want to be there. I'm willing to do cut back if I don't have to ever do that.

Starting point is 01:08:37 And, Amy, do you have access to Maps Prime Pro? I have Prime Pro, yep. Okay, if you decide to go in the direction that I said, on those other days, why not pick mobility movements in Prime Pro and focus on those on those days and you can spend 30 minutes doing different mobility movements. You can't do those movements too much. Yeah, really hard to over train with those and they will, they should help with your recovery. And then of course, I know sleep is an issue.

Starting point is 01:09:04 I'm sure I'm preaching the choir here, but you know, make sure you prioritize sleep when should help with your recovery. And then of course, I know sleep is an issue. I'm sure I'm preaching the choir here, but make sure you prioritize sleep when you can, because I think that's a very, very big factor with the type of job that you have. And since it's post-eared chain stuff that you're feeling where you're fried, really put a lot of emphasis on the hips

Starting point is 01:09:19 and the ankles and some shoulder stuff. Like do those the most that are prime pro, I think that you'll get the most bang for your buck for what you're dealing with. Yeah, good advice. Okay. That was really helpful, thank you. Yeah, no problem, Amy, thank you.

Starting point is 01:09:31 Hey, good luck, okay. You know, are you in our forum? No, no. Okay, let me, I'm gonna let you in our forum. I would love to get some, just some follow through, like let us know how you're doing. There's other coaches in there, we have other doctors in there.

Starting point is 01:09:44 You're a great story for there too. People need to hear you talk more. Totally. You know, obviously people don't expect what you say because you're in a position too. So. Well, and I think, you know, it's really some of your episodes like that focus on that talk about the weight loss.

Starting point is 01:10:00 There was one episode a long time ago on the no cardio, something about weight loss and not doing cardio. And like I said, I've shared that with some medical directors of obesity clinics. And it's really, really helpful because the way that you explain things gives physicians the language to talk about with patients because sometimes it's hard to find that. That's one of the best compliments I think we could ever have. That's our goal. So thank you very much.

Starting point is 01:10:27 I appreciate that feedback. All right. Thanks guys. Thanks, Emily. Thank you. Boy, I tell you what, is there any true or statement than trainers, coaches, doctors are way better with their patients than they are with themselves? I mean, I love this.

Starting point is 01:10:40 This was the bulk of my clientele right here, was you know, Taipei, middle age, go getters, CEOs, VPs, doctors, nurses, like that love to get after it. You gotta pull them back all the time. Yeah, and that's the only reason why I challenged your advice because I know that depending on the personality, they hear that and it goes in one way or another and they're like, fuck that. This guy's gonna take me from five days a week

Starting point is 01:11:08 and he's telling me two and then take, you know what's funny is I had to reach him. And you know, you make a very good point. The reason why I went the direction I did is because of her history. Well, because it's the right answer. Well, not just, you're giving the right advice. Well, it's not just that.

Starting point is 01:11:21 It's that she had osteopenia as a result of overtraining. That means your body is literally breaking down. Yeah. She's a, look, I've trained emergency room physicians. They are adrenaline addicts. Yeah. That's their favorite thing you do. She's a cortisol junkie for sure.

Starting point is 01:11:35 My ex was an ER nurse and they absolutely are that way. They love that rush. And your advice is right. I was, what I was not challenging was not the advice. The advice you gave 100% where she needs to go. I've just like, I'm a little more about ripping the, I'm more slow pull. The pain of it. I'll then rip it off, but you're right. It really depends on the personality because some people will just, you know, they'll kind of do that, but then they'll go step out.

Starting point is 01:11:59 You're actually like that. I've seen you change your goal and you don't slowly do it. No, you're right. You change it completely. Yeah, I know. That helps me too, because if I do the slow thing, it's like I end up doing what I wanted to do anyway. Yeah, yeah, yeah, yeah. Our next caller is Hannah from California. What's up, Hannah? How can we help you?

Starting point is 01:12:16 Hi, first I just want to say thank you guys. Thank you for everything. You guys have changed my life and changed many others lives. And you guys made me a better trainer. So thank you guys so much for having me. So my question is just regarding powerlifting and the longevity of it. I've been doing powerlifting for about four years now since I was 18 just as a hobby. And now I have decided I want to take it to a more competitive level. I want to compete at IPF Worlds one day. You know, I really want to take this far. But an issue I keep running into is trying to figure out how to take care of myself.

Starting point is 01:12:50 You know, I've been going to the doctor about certain things and little issues I'm having. And he tells me the best thing is to quit powerlifting and that it's just hard on the body. So I've also heard like you guys talk about powerlifting training, how you guys love powerlifting training, but one red maxes are just not the best for your body, but that's a lot of my training. And so my question is, how do I make sure I'm taking care of myself for the long run, but also pursuing this dream I have of becoming a really good competitive high level power lifter? Are you currently following our power liftif program? I'm not.

Starting point is 01:13:25 Are you following a program or you're just doing your own thing? Yes, well, I was following a program right now. I took a little bit of a break and I'm about to start a new program next month. Because I would think that, I mean, hopefully, if it's a good program that you actually shouldn't be doing one rep maxes much at all.

Starting point is 01:13:43 In fact, a good program should set it up to where you peak at your meat. And that's where you do your one rep max. Most of your training should be at a much lower intensity. Is it designed that way? Do you know? Yes, yes, it is. But just getting close to the meat, even like the last two weeks of doing, you know, one rep or even on competition day that a dream comes over you.

Starting point is 01:14:02 And sometimes your body, you know, really far. Yeah, you know, studies on injuries related to sport. So there's two pieces of advice I'm gonna give you in one comment. The comment is that typical doctor's advice for anything is to stop doing it. That's not always the best advice. Not always the best advice.

Starting point is 01:14:20 If you go to button. I mean, you won't hurt anymore, that's for sure, but then you won't power left any more. And then, you know, obviously you're gonna miss out on a big part of quality of life. All right, so here's a piece go-to button. I mean, you won't hurt anymore, that's for sure, but then you won't power left you anymore, and then obviously you're going to miss out on a big part of quality of life. All right, so here's a piece of advice that I have for you. One, studies show that one of the best ways to avoid aches, pains, and injuries for any athlete, this is general advice now, is to cross-train. What they find is, for example, that runners who cut out some running

Starting point is 01:14:46 and do some cycling, for example, typically don't lose stamina and endurance, but they do reduce their aches and pains. This is true for resistance training as well. So generally speaking, depending on how far out you are from a particular meat, I would recommend doing cycles of bodybuilding, style training, or, you know, more athletic.

Starting point is 01:15:08 I was like a painter type, I was going to go in the same direction, but I was going in more of the performance of like, you know, because it's so, you know, one plane, one dimensional, I would definitely, like, go through a cycle of just trying to get through, like, you know, lateral, you know, frontal through lateral frontal plane, more planes of motion to reinforce and strengthen. Yeah, if you look at your season, obviously, when you're training for a meat, that's powerlifting training, right? But the time before that, when you're, let's say, off season, then you could do, like I said, bodybuilding or a map's performance type of workout. And then more specifically mobility work is going to be extremely beneficial.

Starting point is 01:15:49 I mobility work benefits everyone, but boy, does it really benefit power lifters? Because power lifters are constantly pressing their body or hammering the seams, if you will, because it's the same movements over and over constantly getting stronger. And if there's a little bit of a deviation in former technique or a little bit of a mobility issue, the average person might not notice it, but because you're constantly pushing the same exercises, you're squat, you're deadlifted, and you're bench press,

Starting point is 01:16:16 those can become big issues. Mobility work makes a big difference. So like right now, if you're in season, I would definitely do some mobility work every single day, maybe two or three times a day, 10, 15 minutes, twice a day. That should help a lot, but in the off season, you got to cross train. Don't just power lift all the time.

Starting point is 01:16:35 Yeah, I would add to that too, mobility, unilateral training is gonna highlight a lot of those imbalances and things that, instabilities that may be under the surface that you might not necessarily pick up on because everything's so bilateral and everything you can do kind of like is controlled that way.

Starting point is 01:16:54 So to add a little more instability by doing unilateral training will kind of show you maybe some areas of improvement that you can reinforce and then you're gonna feel the difference of that going back into powerlifting. We could also probably get a little more specific on what mobility drills if we know what what what are the injuries or what is the doctor? What are you going to the doctor for? Is it hip stuff? Is it ankles? Is it knee shoulder? What do you got going on?

Starting point is 01:17:19 I have I believe it's a compress nerve. We didn't find out. The doctor pretty much told me he had no idea, but a lot of tingling throughout my body, mostly in my upper back. So because there wasn't really any answer, he could give me, he said the best thing is to just stop. Yeah, that sounds like it's coming from the kind of cervical part of the spine. So you're feeling it down your arm and in the upper body?

Starting point is 01:17:44 I'm feeling it in my upper back and then on my legs. Oh, and then down to legs. Okay. I don't know. So hips and shoulder. Yeah. Hips and shoulder mobility is where like the guys were just recommending every, you know, two or three times a day for 10, 15 minutes. I would love to see you do. So if you don't have prime pro, we need to get you prime pro You take prime pro and focus on Hip stuff and shoulder stuff and do that two or three times a day every day And in addition to some of the advice the guys are already given I think that you will see a world of a difference from that alone. Yeah, Hannah. When's your competition?

Starting point is 01:18:20 I actually had one this weekend. I had to drop out because of my back So I'm planning to go to nationals and make next year. Oh, okay. I'm so glad you did that. Okay. So I had no idea that it was a nerve issue. This is something we want to treat a little bit more carefully because we've done my little bit of ankle, you know, pain or joint pain, mobility work and, you know, stretching

Starting point is 01:18:42 and that kind of stuff can help. Nerve stuff you don't want to mess with because you could go from tingling to like, oh my god, big time weakness on one side of my body or a lot of pain that takes months to heal. Since we have Till May, which gives us a lot of time, I definitely think you should switch your training away from powerlifting. This is your off season right now. I think it would be smart to go really easy in light for a couple of weeks, two or three weeks,

Starting point is 01:19:09 and then move into something like maps, performance, watch the intensity and focus on perfect technique and form. That's where I think you should go right now. Now after you're done with maps, performance, if everything feels good, you're feeling strong, then you can jump back into some kind of powerlifting training. If you don't have maps, performance will send that over to you, okay? Okay.

Starting point is 01:19:29 Thank you so much. Thank you guys. No problem, Hannah. Thanks for calling. Thank you. You know, this makes me want to communicate this particular point. In fact, I was on a podcast yesterday, and this was one of the topics of discussion, which is we often look at maximum performance

Starting point is 01:19:45 as healthy, right? But the truth is, if you're pushing your body to any limit, you are sacrificing longevity and health for performance. Nothing wrong with that, by the way. I mean, I do that. There's a quality of life thing that you need to factor in. But if you're trying to be the strongest or the biggest or the rippedest or have the most stamina or the fat, you are going to be sacrificing longevity and health for that.

Starting point is 01:20:09 It's good to stretch your abilities and your capacity in that direction. And so, to pursue that is, that's a valid goal, but yeah, you got to realize that everything else sort of gets sacrificed along the way, but you got to come back and reinforce it and build out the whole again. So you gotta consider moving in another direction to then benefit everything else. Well, we worship athletes so much. And we assume that because they look amazing, they do these great feats that they're extremely

Starting point is 01:20:39 healthy and it's not true at all. Some of the most banged up beat up clients I ever got where people that were athletes most alike. So their body fat percentage is low because they're so goddamn active. But really that repetitiveness of the same thing, same push in the limit. Yeah, same movements, pushing the limits, going as hard, as fast, and as long as you can all the time.

Starting point is 01:21:00 Sport is not technically healthy for you. And does that mean can you intermittently play sports and it actually benefit your life and you be a healthier person? That's yes, and I'm not saying that sports is bad, but we have this misconception that all athletes are really healthy because they have a low body fat percentage or something.

Starting point is 01:21:18 You know, it's funny. You know, it's fun. You know, it's fun. You know, it's fun. You know, it's fun. They're redlining the whole thing. Yeah, totally. In fact, if you took the top three professional sports

Starting point is 01:21:25 and you averaged out the lifespans, I would bet that they have a shorter lifespan than the average American. And that's mainly because of football, but even if you took football out, looked at the average lifespan of a professional basketball player and baseball player, at most, they probably matched the average American

Starting point is 01:21:41 because they offset, they're active, they're fit, they burn calories, but then what offsets that is just pushing your body all the time. Let's look at the top tier athletes now and what they figured out. You got your Tom Brady, you got your Ronald James, what are they, like hyper fulcating a million dollars on recovery and figuring all that out. So they have that kind of longevity in their peak performance. Well, and even if Sal's point about longevity isn't true, for sure, the chronic pain you will receive. So like, maybe they don't die soon, like, because football does, I know the life

Starting point is 01:22:15 expectancy of a football player is really low. And maybe there's not much of a correlation to, like, how long they live, but the quality of their life, you find an athlete who played sports for 30 years and you're talking about back pain, shoulder pain, knee pain, hip pain. They do this hit me. This hit me like a ton of bricks. I was in my early 20s and I didn't really understand this fully and I went to this big fitness convention. And when I was a young kid, I was a big pro wrestling fan.

Starting point is 01:22:42 So like the iron chic and Mr. Perfect and also, anyway, they were there at the convention signing autographs. And by this point, these guys are in their 50s and 60s, right? They were, they looked like terrible health. They had poor, I mean, they would get, some of them had, had canes and walkers, could barely move. And I remember looking at my heroes, who used to jump off the top rope

Starting point is 01:23:05 and do back flips and be like, oh my god, this guy's in his 60's and he can barely move. And then it dawned on me like, of course, those guys were doing crazy crap to their bodies. You can't run like that for too long without suffering the consequences. And that's when I realized, okay, it's great to push your body limits. There's some fun to that, but you are sacrificing the Jevonites. What was that movie? The wrestler. Oh, yeah you are sacrificing longevity. Oh, yes. What was that movie, The Wrestler?

Starting point is 01:23:26 Oh, yeah. Making you work. Oh, that highlighted a perfect career. No, I did a good job of highlighting what you're talking about. Our next caller is Nicole from California. Nicole, welcome back. How's it been? What's going on?

Starting point is 01:23:37 Glad to be back. Yeah, so what's happening? How can we help you? Oh, not much. I was just coming on to give you guys a follow up. So it's probably been close to 10 weeks since I was on last in regards to my whole story with the Spider-Manageritis and having the one leg

Starting point is 01:23:56 shorter than the other and everything. So I followed you guys' advice. I'm doing a lot of just unilateral stuff. A lot of single leg work you had mentioned doing like 15 minutes a day, every day. I increased creatine. I was short taking like the half scoops daily. And I can't believe how would a difference.

Starting point is 01:24:20 It's awesome. I mean, my legs have grown so much. I can do things like with my leg that I couldn't do yoga poses I can do now. I kick myself in the ass for not doing single leg work 10, 15 years ago. So it's been great. Amazing. I mean, I can't even thank you guys enough on how awesome it's been. Nicole, I'm getting the chills right now.

Starting point is 01:24:46 So I remember you told us, you know, your story about, you know, what happened is a kid and you always had this kind of deficiency on one side and, you know, our advice was unilateral work and we talked a little bit about, you know, how to kind of change the mentality around those things. I'm so glad you called us to give an update. In fact, I thought about you a few times afterwards.

Starting point is 01:25:06 I remember the story you told us, I was like, man, that's really challenging. So you're noticing a big improvement. You feel like it's made a good difference then. Yeah, you know, I have a couple of questions to just, to kind of follow up, but in regards to that, yeah, I mean, I can't believe how much my actual, my right leg, my good leg grew.

Starting point is 01:25:28 And in like, I was like, oh, okay, great. I had to suck it up. I won't lie. I didn't take your vice for a little bit. I was doing like, you know, I had to like get out of my own way. And I just seen a drastic improvement, even on my good leg, which was crazy to see. So it's overall big, great. So I'm looking at my notes. So I just have a couple of follow-up questions

Starting point is 01:25:50 that I like to ask. So in regards to just watching my legs build, I kind of remove myself from the scale, but I have noticed an overall, and I know you guys talked about this before, an overall like thickness like everywhere in my body that I didn't really notice before. So I'm just kind of wondering if that is kind of normal. It's nothing that I'm ashamed of, but I'm, you know, it's like, I just kind of want to know if that's normal. Yeah, so okay, do you feel stronger?

Starting point is 01:26:24 Oh yeah, 100%. Yeah. And you're noticing more muscle in those target areas, the legs, both the target one and then the one that was okay. Yeah, yeah. Yeah, you're gaining muscle. And you feel good because you're gaining some muscle. Now, did you gain body fat?

Starting point is 01:26:38 I don't know. You know, maybe probably not. I think what you did is you started to send the right signal to your body, you up your crate team, crate teams a very effective natural supplement for building muscle and helping with recovery. It's also got some health, some good health properties. You probably built a lot of muscle.

Starting point is 01:26:56 One of the ways you can tell by the way, if it's mostly muscle versus body fat, is performance in the gym. Strength increase. Strength, yeah, strength. Where do you notice the tighter feelings? Is it in the parts where there's muscle or do you feel it around your waist

Starting point is 01:27:08 where we tend to store body fat, right? It's your waist. And, you know, I understand I'm a female. And, you know, I had brought it up previously that I cut my creatine big time just because I did full-loaded. But I have over, you know, the weeks like, been very consistent with the creatine.

Starting point is 01:27:26 And I've noticed a big change, and I think that's a big help or so. I don't know if that's it, but yeah, it's around my waist. And I think to that point, I started to notice within like three weeks in that I was like starving. Like literally starving. This is all good. This is all very good signs.

Starting point is 01:27:45 And so I've been trying to get up to like 100 to 120 grams of protein a day. So I've really been packing my mornings with protein because I just felt like in the afternoon, I was like just eating. I work from home and my pantry is right behind me at my desk and it's a nightmare. Yeah.

Starting point is 01:28:00 So here's, so welcome to the other mind game now. OK, so there was some mind game So there was some mind game there was some Mind game challenges we had going into this and now we're encountering some other ones And this is a common one for especially for women is the building muscle aspect and stronger aspect It can start to mess with you a little bit But if we took that out Let's just just take that part out for a second. Let's just pretend that you'd even notice any of that everything else

Starting point is 01:28:26 feels great, right? Even the increase in appetite is probably feels good. You're stronger. Energy might be better. Is your libido feeling better? How's your sleep? Like look at all those signs and if those things are better then I wouldn't worry about the feeling bigger part. And that again, that can really mess with people's heads. Now, if your diet is comprised of a lot of heavily processed foods, you may in fact be eating way too much,

Starting point is 01:28:52 but if you know you're eating whole natural foods, you're focusing on your protein, you're noticing performance gains in the gym or with your workouts and your legs feel better, I wouldn't worry about that right now at all. I think you're going in the right direction. Well, I think you're killing it. We still, we do have the option though.

Starting point is 01:29:08 You can run a mini cut. I mean, if you, if you've felt the metabolism kick back up, you've been hitting your protein targets. We've built some good muscle. You've, you've kicked ass for what a couple months now. And you, if you wanted to lean out a little bit, I don't think there's anything wrong either with running a little bit lower calorie for a couple of weeks and then coming back

Starting point is 01:29:28 to your maintenance or surplus, too. So, our focus was a little bit different last time, right? We are the biggest focus was the imbalance and really helping you there. I think that was the main conversation that we talked about, but it looks like you've had a tremendous success with that. And now you're noticing some things like that around your waist and there's nothing wrong with us saying,

Starting point is 01:29:48 hey, let's run two weeks of a lower calorie diet for a while and see if that leans you out a little bit and see how you feel and then go back to your maintenance or surplus. So long as you're in a healthy place calorie wise right now, do you have any idea approximately how many calories you're eating a day right now? Yeah.

Starting point is 01:30:06 So I all go between like 1800 to 2200 a day. I try to stay within that range. So sometimes it's on the higher end, sometimes it's on the lower end. I feel good about that. Mainly I eat a lot of it in the morning just because that's what I'm most hungry and then I'll kind of eat later in the day for dinner. But yeah, right around in there.

Starting point is 01:30:33 That's not a bad calorie place to be in. Do you have our intuitive nutrition guide, Nicole? I don't have that. You guys set me the maps prime pro last time and And so I started to use that, which I really love. My husband even, okay, so. Perfect. Well, I'm going to send you the intuitive nutrition guide, because I think it's going to help you with the,

Starting point is 01:30:55 oh, no, am I getting bigger? Is a body fat? Is it muscle? It's going to help you with that internal dialogue quite a bit, because the intuitive nutrition guide really does help you focus on the signs that you wanna focus on and take your, I guess you're focused off the things

Starting point is 01:31:12 that can often mess with our heads a little bit. It's so, we'll send that over to you. Go through it. I think it'll help you out. Okay, and then just one last thing before that you guys go, can I? Kick back into doing

Starting point is 01:31:33 Kill like some deadlifts or like I mean I did I'm kind of throwing them in there now and then but I was Because I started to get bored so it's like I'm gonna do like You know some double-legged exercises, so Do you guys have any good like can I start, I want to kind of start doing some more. I'm just not sure which ones would be the best in this situation. Well, look, if you were my client, okay, because we're dealing with not just an imbalance, but an actual short, a leg that is shorter than the other. Right. I would almost always train you unilaterally.

Starting point is 01:32:01 That's just 100%. I don't think I would ever have you focus on bilateral exercise. Now it's okay to throw them in every once in a while. Real life involves bilateral movements, so you still want to do them here and there because obviously in real life, you know, doesn't care if one leg is shortening the other, so you're still going to practice those. But I would almost entirely always do unilateral work because that's what's going to benefit you the most. Maybe it maybe an exercise or two a week tops that you throw in, you know, a couple sets here or there, but the program, what we talked about last time staying focused on unilateral. I mean, you can develop and strengthen and build.

Starting point is 01:32:37 Oh, you get a great physique. Yeah, you can you can pretty much do everything you need to do by training that way. And in your case, it is, it is what is best for your body. It doesn't mean that you can't play with it here and there. And, you know, let's just see, I've been doing single leg for a while. I wonder how strong my regular bilateral deadlift would be. Today, I'm going to do three sets of it at the end of my workout or sometime in my routine, just to kind of check up on yourself. That's fine. But honestly, with, with that imbalance like that,

Starting point is 01:33:05 it's just not ideal for you. You're only risking it. Yeah, that's novelty for you in this instance. So yeah, I agree. It's just gonna benefit you more to kind of stay as much as you can in your lateral. All right, well, that's the answer I wanted to hear, but that's okay.

Starting point is 01:33:20 Hey, you did, hold on to Colt. You did what we said last time and what happened? Yeah, I know. I mean, as long as I'm seeing the strength, I'm seeing, you know, my legs getting bigger and like, you know, better. So obviously I know it works, but, you know, you get kind of in your head. Of course. Yeah. Well, you can also, I mean, you don't have to stick to the same, you know, lateral exercises though. I mean, you can start to get creative and try new things and challenge your body in different ways too though. Like are you playing with the Turkish get up at all? No, I have before in the past when I used to do boot camp classes and it's

Starting point is 01:34:03 really difficult for me to get up on with one leg from the ground like that, on one side. On the other side, I could do fine, but I just found it really challenging. And so I'm kind of one of those like, people where I found it challenging, so I was like screw this exercise and threw it out, where I'll be. Well, I got some more advice for you, don't want to listen to, or you don't want to hear. I think you should practice speaking. I think you should practice turkish getups on the side that you struggle with.

Starting point is 01:34:28 That's right. I think you should practice them every day. Just five to ten minutes. I tell you, I swore to God, Nicole, if you practice the movements that you feel like you can't do with that one side and you get good at them, what you're going to get back from it, I can't even explain how much of a benefit you're going to get from that. It's going to change everything. Everything gets stronger.

Starting point is 01:34:46 Yes. Yeah. No, I know. I've seen it happen over the last couple of months. So I trust you guys just getting in and getting excited to practice it every day. But excellent. Excellent.

Starting point is 01:34:59 Well, thanks for calling in. This is the tip of the iceberg. This is two months in. You haven't seen anything yet. So stay on the course. Thanks for the update. That's great Nicole. Guys, appreciate it.

Starting point is 01:35:08 Thank you. Thank you. Yeah, you know, I, I, I have you guys ever trained anybody where they had an actual anatomical. Yeah. Yeah, and I had a, I've had a couple of clients I had one client who couldn't fully extend one arm.

Starting point is 01:35:19 Yeah. And then I had somebody with a short shoulder. A short shoulder. Yeah, and it's just, you know, when you're talking about an anatomical thing that you can't make her leg longer. Right. Unilateral all the time.

Starting point is 01:35:30 There's always, always, always, always unilateral and you get exceptional results. Yeah, because you have to understand that anytime she does a deadlift, you know? Everything else is compensated. Yeah, she's got a one inch raise on one side, which is gonna run all the way up to connect chain that's gonna be symmetrical shifts. Yeah.

Starting point is 01:35:45 So every time. And like you said, it doesn't hurt to test it every once in a while just because real life she was on both feet. She'll have to pick a couch up or a kid or do something with so it's not a bad idea to make sure you still have the capability of doing stuff with that, but you know, I don't training all the way for. And then that's why I brought up the Turkish get up too,

Starting point is 01:36:03 because such a great movement that's going to highlight the discreet- I'm gonna highlight any left, right, and belt. Left, right discrepancy. And just a challenge, very challenging exercise for someone to do, and that's a great way to keep her interested in trying to get better and improve, because I do understand that you train a certain way only

Starting point is 01:36:22 for a while, even if it is what's best for you, you get bored and feel like you need something new or different. Well, you know, add a movement like that. I'm not a great skill for her. Hell yeah, I know. It was funny as soon as she's like, yeah, but I couldn't really get up on one side and right away I went, oh, well, that's what you gotta do.

Starting point is 01:36:37 That's what you gotta run. You're gonna find those moments. Our next caller is Pam from Oregon. Pam, what's going on? How can we help you? Hi guys, thanks for taking my questions. I actually have three, but we can take them one by one just to make sure the timing works out.

Starting point is 01:36:50 OK. So quick background, I started working out seriously about two, three years ago. And I've been rock climbing for about three, four years now. And I always hated cardio with all my heart. My goal for now is just getting stronger, mostly to assist my climbing skills. So listening to your podcast, it felt very liberating

Starting point is 01:37:11 to understand that it's not a necessity for bed or health. However, when I go on a hike and back back in and everything, I can feel the lack of endurance. It's hard to keep up with my friends who are much better. So I'd like to keep some form of cardio just for that. Right now I usually finish my workouts with just a 15 minutes high intensity training cycling session. However, so from what I've learned from you guys, the signals leveraged by strength training

Starting point is 01:37:38 and cardio are counter-entagalness, so my question is, am I in getting on the outcomes of my workouts when I wrap it up with a short high intensity cardio session? Yeah, probably not. Okay, so here's, I want to be clear here with that message of the competing signals. If the cardio is improving your health and if it improves your ability, your work capacity, it can actually help you build muscle. Okay, so if you got like a, I'm going to paint a picture.

Starting point is 01:38:05 This is not you, but let me just paint a picture. You got to do only interested in building muscle. All he does is lift weights and feed himself a lot of food. And as a result, his stamina goes way down. He starts to suffer in his workouts. He's breathing hard just when he's bench pressing. But he doesn't want to do any cardio because he doesn't want to prevent himself from getting muscle.

Starting point is 01:38:22 Okay, in that case, a little cardio would improve his health and would actually help him build a little bit of muscle. It does depend on the individual. You did mention that one of the reasons why you want to do this is that you notice when you go hiking and stuff with your friends, you're losing some stamina. The best thing you could do if you want that kind of stamina is to practice more of that. I would do the hiking as part of your routine, if possible, to give you that endurance of stamina is to practice more of that. So I would do the hiking as part of your routine if possible to give you that endurance and stamina.

Starting point is 01:38:49 Otherwise, what you're doing on the bike is probably absolutely fine. Of course, we have to look at everything. So if you're on the border of overtraining and you throw that in, it might be too much. But if you're fine and you're noticing that you're recovering fine, I don't think it's a problem.

Starting point is 01:39:03 It's fine, but it's not really gonna help what you're trying to do. If you go for a hike, I'm assuming I don't think it's a problem. It's fine, but it's not really gonna help what you're trying to do, right? If you go for a hike, I'm assuming you don't with your friends sprint for 30 seconds and then walk with them and then sprint for 30 seconds while them, then you guys stop at 15 minutes. So your body's gonna get good at whatever you do. So if that's the only form of cardio

Starting point is 01:39:20 and then you do these long three mile, five mile hikes, or you're rock climbing for two or three hours, and you're getting gassed and fatigued. Well, it's because you haven't trained the body to get good at that. And so actually dedicating, you know, a day or two a week to a longer, lower intensity type of cardio session is going to benefit that.

Starting point is 01:39:41 And like Sal said, it's such a hard thing for us to communicate on this podcast because we come off like we're anti cardio. It's just that it really depends what the main goal is. Your goal is very specific here. You want to be strong and you want to build muscle. But then you also need to be able to go on these long hikes or long bouts of climbing. And so as a trainer who's programming for you, I've got a program in it even if it means we get, you know, one tenth less muscle building this month, it's okay because you also are doing this other thing. If you were that example, South, and you all you cared about was, I just want to add muscle, add muscle. Well, then maybe I'm a little more reluctant to add cardio in there. But for someone who who needs it for

Starting point is 01:40:23 what you're trying to do, I'm absolutely going to program something that mirrors what you want to do. Obviously, the most ideal would be get out and go do a hike that would be just like the hike you're going to do with your friends once or twice a week. Otherwise, you can try and imitate that inside the gym doing it maybe on the stairmaster. If it's a performance thing, if you can emulate it around like what you actually want to, you know, have endurance for, that would be the ideal situation. But yeah, to that point, it's, you need a gas tank in order to kind of fuel you for a

Starting point is 01:40:56 lot of these other extracurricular activities. So there's a way to kind of incorporate that and train that. And so in terms of competing, you might, you know, compete, you know, a little bit in terms of just like focusing directly on building muscle, but, you know, for that reason, there's nothing wrong with it. And you know it would be a good workout program for you, map strong. I think map strong would probably give you,

Starting point is 01:41:17 yeah, that would give you, that would give you some of that because the work sessions and map strong are, they do require some stamina for sure. So if you, if you don't have that program we can send it to you and you can give that one a try. I like that. But that one's that one's going to help you across the board, I think. And then just just make sure you do a good job. Like I love to get some good liquid calories before I go on like like a bout of cardio like this because your goal isn't about leaning. You're not You're not doing cardio to get leaner or drop

Starting point is 01:41:45 way. You're doing cardio for performance reasons. And so make sure you're fed well. Make sure you go into those bouts of cardio with good amount of calories. I like to do some liquid calories about 30 minutes in before I go into it and then make sure that I replenish right away. So as soon as I'm done with that bout, I'm replenishing with some calories right away. That will also help mitigate any potential muscle loss from the reduction or the increase of movement and intensity. Yeah, that's a, I'm very curious about the MAP strong too. That's definitely want to check it out. Cool. You said you had some other questions?

Starting point is 01:42:25 Yes. So the second one is completely unrelated. So I said, I was rock climbing. And I noticed consistently that after a two hour session, I can do my maxes about eight pull ups pretty easily. And whenever I go to the gym and I try to repeat that, just to make sure I get the pull-ups reps in. I can never reach even half of that. I get so weak even though I do some of the upper body workouts

Starting point is 01:42:52 before and I can never figure out how what it is. I thought it was maybe activation, I tried to do some knock pull-downs. It doesn't really help. I'm just, and it's very consistent. I don't think it's like a negative all. So do you have an experience with that? Do you know what I can do to make sure that I max out every time I go to the gym? Yeah, I mean, boy, there's, there could be so many different factors.

Starting point is 01:43:15 What did you do the day before? Are you working out your strength training your upper body before you attempt some of these pull ups? But also, generally speaking, if you want to get better at pull ups both at the gym and when you're rock climbing, one of the best things you could do, Pam, is to practice pull ups every day. Now you said your max is seven to eight at the rock climbing gym at about three or four at the gym gym when you're working out. I would say do like two pull ups, you know, every three

Starting point is 01:43:44 hours. I get a pull up bar in your house and do say do like two pull ups, you know, every three hours, I get a pull up bar in your house and do like one or two pull ups, just easy. Practice them every single day. It's the fastest way I've ever seen people improve their strength in a specific movement. Literally, it works really quickly, but the intensity needs to be low. So, you know, if you could do four or five, two, you just get up on the pull up bar, do two reps, jump back down, go about your day, couple hours later, try it again, do this every single day, maybe four times throughout the day,

Starting point is 01:44:09 and you'll notice how much stronger you get, and then don't increase those reps until after like six weeks, even if two now feels super easy, just keep practicing. I say stay with the amount of reps, increase the tension. So in terms of like quality of reps and being able to kind of like, I know a lot of times with pull-ups, sometimes there is a leak in performance. So if you know, you have any kind of body part that's loose, you know, you got any swing that you have to address.

Starting point is 01:44:35 I mean, isometrics in general too for, you know, rock climb is going to be hugely beneficial. But to really be able to have that ability to tense your entire body, your core, and stay tight and controlled, and just try to rep it out as, you know, the best quality reps you can possibly do, you're going to add, you know, a lot of benefits to that in terms of technique. To add on to a Justin's advice, something you can play with that'll be fun for you to try out if you've never done this before, is find a way that is heavy for you to try out if you've never done this before is find a way that is heavy for you to deadlift like five reps a really heavy deadlift weight and do one to two reps of that for two to three sets before you go into your pull-ups and then go to your pull-ups and see what you notice. That's a good idea.

Starting point is 01:45:18 So when I do the pull-ups every day I really don't chase that tea. No, you're literally practicing them. Literally you're're just jumping up, doing a couple, come back down and go about your day. OK. OK. And then the last one, it's kind of related to some of the things I've learned on your podcast, which is switching up tempo and rhythm in general

Starting point is 01:45:39 to try to break plateaus. And I was wondering if there is any advantages of switching up also the temple and a number of reps and the load also across sets within a stem session, or those aversion should really be kept for breaking up plateaus after maybe a few weeks of doing the same. Yeah.

Starting point is 01:46:01 Physiologically, doesn't really make a difference. Your body's gonna to adapt well, doing both. Psychologically, doing one particular style for three weeks and then switching tends to work better because, you know, shorter rest periods, for example, or faster pace. It's a different mentality. It's a different psychology going to your workout when you're lifting heavy and you're resting long versus when you're doing to your work out when you're lifting heavy and you're resting long versus when you're doing supersets or versus when you're doing bodybuilding versus when you're doing powerlifting and switching the mentalities quickly from set to set often results in subpar results.

Starting point is 01:46:39 At often results in like, well, I'm kind of, I like one better than the other. So my mind sets in there and I'm going to this one done because I need to, versus three weeks I know, because he's what happens to me. When I'm in a particular phase of training for three weeks, the first couple workouts, I'm not fully in it psychologically. And then after that, I really into it and I get really good at that mental part of the training. But physiologically, really no difference.

Starting point is 01:47:03 Studies will show that it doesn't make that big of a difference either way. It also makes it more difficult to measure which tempo or what rep range or what rest period is benefiting you the most at that time. So if you're kind of like mixing it all up and in a single workout or changing it day to day, it's hard to see that, oh wow, I notice when I do these rest periods or I do this too. Was it the slow one or the fast one? Right, it's really hard for you to measure.

Starting point is 01:47:30 That's really because they've done studies where they have people mix it up every single day and then people stay very consistent for two to three weeks. And the results are very, very close. I mean, it's putting hairs is the difference. But we always talk about the psychological piece or the behavior piece. And when we're coaching and training clients, it's just easier to stay focused on one tempo

Starting point is 01:47:50 or one rep range for an extended period of time so that you can just better evaluate it. You can look at it at the end of the week and go like, oh wow, I can feel the difference from changing my tempo to this to that. Versus if you're doing that every other day or in a workout, it's really tough to measure that.

Starting point is 01:48:07 I just think the psychological benefits of being able to see or feel change helps out. Totally. That makes a lot of sense. Thank you guys so much. Thanks for calling me. I appreciate it. Yeah, there's a theme oftentimes with certain questions and one of the things that comes up often for us is like, I want multiple things. Right.

Starting point is 01:48:29 How do I train for multiple things? Now, this is a general statement, but I think it's true kind of across the board, which is, if you focus on one thing, one goal, you get a lot of that goal and you get a little bit of other goals that you're not focused on. If you focus on a lot of goals, you get some of all of those goals, but you don't get a lot of any of them, right? So, and that's a compromise and that's okay. And that's the mental piece, like, okay, I'm gonna train for strength and endurance. I can't go into it thinking,

Starting point is 01:48:58 I want my strength to be my PR all the time. I say, that's the wrong mentality. Yeah, I also wanna be better at cardio. Yeah, it's just like, it's just not going to work. And then as far as cardio is concerned, again, if it improves your general health, it can have an a benefit, beneficial effect on muscle building. When we talk about cardio and some of the ways that we do, we're talking to the cardio fanatics, they overdo it, or that's the cornerstone of the routine.

Starting point is 01:49:22 And they just want to lose body fat, in case it's not a great long-term strategy That's what we constantly communicate, but we're not anti cardio all of us do some form of cardiovascular conditioning or training at some point or another to complement our strength training and improve our quality of life So we got to be very clear and I and I really think that if that she was just trying to improve the quality of our life and you know have some sort of you know She was just trying to improve the quality of her life and have some sort of cardio abilities. The 15 minute high intensity thing is a great way to do it after your workout, but she has something even more specific. She's rock climbing or she's hiking.

Starting point is 01:49:54 Yeah, for an extended period of time and training that way isn't gonna help that much. You'll help it a little bit, but not that much because it's not specific enough to what she's doing. I tell you what, this is so true, right? Strength is very specific. Stamina can also be very specific. Like I remember personally, when I was really heavy

Starting point is 01:50:13 into training, Jiu-Jitsu, sometimes, rarely, we would cross train and we get a boxing coach in there, or a Muay Thai coach. And I could roll for an hour with different people on the ground, and I would build all the stamina, and I have no problem doing it. Then I'd go hit the pads, and I could roll for an hour with different people on the ground, and I would build all the stamina, and I have no problem doing it. Then I'd go hit the pads, and I'd gas out after 15 minutes, not even 15 minutes, 10 minutes. And I remember thinking, what the hell? And I'm like, well, this is different. Completely different monster. Yeah, it's a different monster. I mean, it's

Starting point is 01:50:37 this very similar example, but like running lines on the field where it's everything's flat and controlled versus now I'm running uphill. Like that was a complete different experience. And yeah, it's very specific to what you're doing. Totally. Look, if you like our information, head over to MindPumpFree.com and check out all of our free guides. We have tons of free guides that we wrote and created

Starting point is 01:50:58 to help you with your fitness goals. You can also find all of us on Instagram. So Justin is at MindPump Justin. I'm at MindPump Sal and Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundumble includes maps and a ballad, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically

Starting point is 01:51:33 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 trainer's butt 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

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Mind Pump: Raw Fitness Truth - 1689: How to Get Better at Pull-Ups, Using Unilateral Exercises to Correct Muscle Imbalances, How to Adjust Training If Muscles Are Excessively Sore & More (Listener Live Coaching)

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