Mind Pump: Raw Fitness Truth - 1718: How to Get More Arm Definition, Ways to Break Through a Deadlift Plateau, Tips for Avoiding Muscle Loss When in a Caloric Deficit & More

Episode Date: December 31, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how to get more definition in the arms, how to progress the deadlift when stuck at a weight, how quickly muscle is lost in a caloric deficit, and whether taking too many supplements or vitamins can have possible negative consequences in regards to liver and kidney health. In this episode, Sal, Adam & Justin discuss the best bicep exercises, how to increase a deadlift plateau, weight loss in a caloric deficit, and the negative effects of too many supplements.  Mind Pump Fit Tip: The best exercise for your biceps is NOT curls. (2:53) The value of isometrics to build muscle. (11:42) How Sal can get a little paranoid when smoking cannabis. (18:19) What Adam enjoys the most about marijuana. (21:17) Mind Pump is back on their ‘Organifi Pure’ podcasting game. (34:36) The connection between food dyes and hyperactivity in children. (38:30) How the guys use their ChiliPad’s during the winter months. (43:54) Humans are so complicated! (49:51) #Quah question #1 – How can I get more definition in my arms? I feel like my arms are pure mass with no tricep or bicep definition. (55:02) #Quah question #2 – I'm stuck at a 225 lb. conventional deadlift and want to get to 240 lbs. What do I need to do to progress? (1:00:36) #Quah question #3 – When in a caloric deficit, how quickly do you lose muscle? Does it depend on how big the deficit is? (1:05:40) #Quah question #4 – Does taking too many supplements or vitamins have possible negative consequences, in regards, to liver and kidney health? (1:10:32) Related Links/Products Mentioned December Promotion: MAPS HIIT and MAPS SPLIT 50% off! **Promo code “DECEMBER50” at checkout** Visit PRx Performance for an exclusive offer for Mind Pump listeners! Get BIG Biceps By Doing Chin-Ups! (SECRET WEAPON) - Mind Pump TV Kinstretch® | Functional Anatomy Seminars Bruce Lee Style Isometric Training to Build Muscle – Mind Pump Podcast Cannabis and Creativity MAPS.org - Support Psychedelic Science Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout** Lion's Mane Supplement - Examine.com California lawmakers approve bill to ban toxic ‘forever chemicals’ in food packaging and straws Artificial food dyes may cause behavior problems. A bill aims to warn parents. Visit Chili Sleep for an exclusive offer for Mind Pump listeners! Car Thief Threatened to Call Cops on Woman Who Left Her Child in Car He Stole Video: Cannabis Store Worker Fights Off Robbers With Bong Visit ZBiotics for an exclusive offer for Mind Pump listeners! Mind Pump #1417: How To Get Stubborn Arms To Grow How To Do A Barbell Hip Thrust The RIGHT Way! (FIX THIS!!!) Why You Need to Mix Rep Ranges After Periods of Training – Mind Pump Blog Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Tim Kennedy (@timkennedymma)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered some questions that were asked by our audience. But we opened the episode with an intro portion where we talk about scientific studies and fitness, current events, we talk about our sponsors.

Today's intro was 52 minutes long. After that, we got to the questions. So here's what went down in today's episode. We opened up by talking about the best exercise for your biceps and it's not curls or any curls at all. So I'll trip you out. Then we talked about the value of isometrics. I talked about the talking TV in my bedroom

that freaked me out. Justin finally remembered to bring his organified pure. So we sound sharper on the podcast. Organified pure is a healthy brain supplement. You can use it every single day. We love it. It's non-stimulatory. And it's good for you.

It's good for the gut as well. Go check them out. Head over to organifi.com. That's ORGANIFI.com-minempump. on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the one-time, on the San Jose area, which led us to talk about chili sleep.

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mind pump and you'll get a discount right there on that page. And then we talked about the baby that was left in the car that the thief had to return, cool story. Then we got to the questions, here's the first one. This person wants to know, how can I get more definition in my arms? The next question, this person stuck at a deadlift weight wants to know what they can do to get their weight to go back up. Third question, this person stuck at a deadlift weight wants to know what they can do to get their weight

to go back up. Third question, this person wants to know how much muscle you end up losing in a calorie deficit. And then the final question, this person wants to know if taking too many supplements or vitamins can have negative consequences on the liver or the kidneys. Also, one day left, it's the last day for our December special. Okay, so here's what it is. Maps hit. That's

high intensity interval training, rapid fat loss and a short period of time. Great for conditioning. It's 50% off. Maps split. This is a bodybuilder split routine. It's advanced. It's six days a week. Good for those you've been working out for a while. It's also 50% off. So both half off, if you're interested, head over to mapsfitinistproducts.com and then use the code December 50, that's December 50 with no space for that discount. The best exercise for your biceps, it's not curls. Good guys.

I know. I know, everybody's like, big biceps gotta do the curls. Where's even Gof? You know from here. I'm gonna tell a story right now of when I really piece this together. I had a gymnast that worked for me as a trainer years ago. It was a, this dude was about, I don't know, 5'10, jacked.

Like incredible arms. Like you ever seen like competitive gymnasts, male gymnasts in particular, oh female gymnasts too, but male gymnasts, they just have like these, like amateur bodybuilding looking arms. And I asked them once, like, what do you do for your biceps? Do your arms look crazy? And he goes, chin ups.

Like that's a back exercise. He goes, no, it's a bicep exercise if you do it like this. And he jumps up on the bar, gets a curl grip, and rather than pulling his chest to the bar, he does this kind of like compound lift for his biceps. And then it dawned on me. If I want my quads to really grow, it's not leg extensions, it's squats, me. If I want my quads to really grow,

it's not leg extensions, it's squats, right? If I want to build a bigger back, it's not pull overs, it's rows, right? So it's like a compound lift for the biceps. In fact, we often accept that for triceps, like close grip, bench press or dips. For some reason biceps we don't do that, anyway, started doing them and they're hard.

So they're really advanced and made it huge. It put the curls to shame. It turns their hard. Yeah, I think that's where it is, right? It's so much easier to just look in the mirror and pump it up like this. Is that what you think we do? You know what, that's a really good point you bring up,

but I wonder why that is. So we, everybody, is pretty familiar with close grip bench press for your triceps. We talk about it all the time. It's not the first time I've heard anyone tell it's popular. But you don't hear that often about, you know, supinated pull ups as a great bicep exercise like people, but it's, that's a perfect comparison. It's very similar to the what tricep, or what the incline press is for triceps, but for biceps.

And then when it talks about it. I think it's just an hit it, right? It's hard as hell. So first off, doing a supinated grip, chin up or pull up is hard anyway. But now rather than pulling your chest to the bar, you're kind of focused on the biceps. And because it's so supinated,

some people have issues with their wrists. So one thing you can do is you, if you can find a bar PRX has this, right? So we work with a company called PRX and they have- I love their handle grips. Yeah, multiple grips and one of them is supinated, but it's almost like an easy curl bar.

So it's kind of like this. That's excellent for doing what I'm about to, you know, what I'm demonstrating. But you do got to pull with the biceps, not as much with the back. So you're not doing this, you're pulling like this, and it just blows up the biceps. You know who does a lot of those that I just-

So you're a little protracted with your shoulders and it's opposed to, yeah. Just like with close grip bench press, like you're putting the emphasis on the triceps, with this kind of a pull up, you're putting the emphasis on the biceps, you know what, there's one athlete that does a lot of those types of chin-ups.

No, no, we don't know anybody that does, but there's one category of athletes that relies on very, very strong arms and biceps. Besides a gymnast? Besides a gymnast, arm wrestlers. Arm wrestlers do lots of those kinds of chin-ups. In fact, if you watch, do you have them athletes? Yeah, bro, come on.

You ever arm wrestle like? No, I know. I'm gonna offend everybody. I'm just like, I, I, I, it's like an novelty thing. Yeah. Well, I mean, I don't know if you, let's call maths. Yeah. Well, I mean, if, if in the Olympics, they have, you know, beton twirling, I'm pretty sure. I feel like if I can call men's physique a sport, you should be able to call

arm wrestling as well. For sure. A higher sport. For sure. A higher percent. For sure. But those guys and girls, they do exercise like that. And then you'll see top arm wrestlers. They'll often demonstrate one arm pull ups. And you'll notice that it's all bicep when they do the pull up.

And their arms are for strength athletes. They have incredible looking arms and biceps. But yeah, I did this and I still do this every once in a while. And there's no bicep exercise that I can, that I've done that will hit my arms the same way. No, I like that a lot. And in that elbow position too, there's not a lot of bicep exercises

that emulate that either. That's another part, another feature about that. So a fat, yes, compound lift, heavy, hard, novel, all those things for sure. And then also how many machines do you know where your elbow is positioned by your ears? Not just that, it's up by your ears.

And then as the exercise progresses, it now moves through this wild range of motion. My elbow goes from behind my, by my head, to in front of my body, to my side, all within the same exercise. So what happens essentially is if you look at the bicep that's connected in two points, we're gonna simplify. There's two heads, but let's just simplify, right? There's two points when it contracts. It brings them together. But bicep curl exercises bring this part of the bicep closer to this one, right? So when I do this, it's the part that's pulling my lower arm up. When you're doing a chin up, it's doing this almost to both sides.

So it's a very different feel, different pull, and I'm gonna give everybody a warning. If you do these, be careful because they will wreck your arms like nothing you've ever done before. They're really, really tough. And the pump is absolutely insane, but it's a compound lift for the biceps. So you're probably right, Justin. That's probably what they are really hard, because it's hard for people to do regular pull ups.

It's even harder when you're trying not to let the back involve the back, the biggest part of that movement. And when you take it out and you try, I mean, it's gonna be involved. And then in plus, you have so many cable machines and different like, machines specifically geared for bicep, because it's like a favorite muscle of P.O. work. And so you have all these other options

that are like much easier to just get into. That's just something that you really have to, it's a lot more demanding to do something like that. Yeah, my tip would be if you've never tried this is to assist it with a band first. So you could really concentrate on the form and hopefully get like five to 10 reps versus, you know,

struggling just to get one or two. You can also make this a pumping exercise with a lap pulldown bar. So you can use lighter weight, like you're going to do a lap pulldown, grab that supinated grip, and then do what I said where you're focusing on the biceps on the way down. And because the weight's lighter, you can get do more reps, you'll get a crazy pump, but again, it's a compound lift for the bicep. So I actually used to do lap pull down bar and bicep curls behind my head. So that was like an extra, because again,

trying to go after that elbow position, there's just not a lot of machines and you can't with gravity, right? Obviously do it with free weight stuff, so you have to find creative ways to target the bicep from that elbow position. And so that used to be an exercise that I love to do, which is the lap pull down bars.

Yeah, sitting down, and then I'm just, I'm curling to the back of my neck. That's a gnarly squeeze, by the way. It is. It's a very, very strange squeeze. You don't feel like with any of the exercise. But, you know, again, if you, if you examine, if we listed the top one or two exercises,

per body part in terms of just sheer muscle and strength building effectiveness, and I want to be clear, all exercises have value if applied appropriately. This includes isolation exercises, correctional exercises, and compound lifts. But if you were to list the top two or three, like just muscle building movements for each body part, what you'll see are compound lifts. Like the number one shoulder builder is gonna be a press. The number one chest builder is a horizontal press. The number one back exercise a row or a pull down or a pull up.

Yeah, they just skipped right over biceps. I think that is really interesting. Yeah, that we've associated even triceps, like you said, with like dips and you can do things where you're doing a compound left, but biceps just, you know, just seems like there isn't anything. Yeah, and I think if people did it and then started to understand how to feel it,

because once you do it, it's gonna feel kind of weird at first, especially if you've always done pull-ups in particular way, it's like a different kind of pulling yourself up. And again, the risk of injuries high because the tension's high and you might not have the technique or form. So I think what you gave was great advice at

I'm to start light with assistance or even like I said with a lap pull down bar. But once you get into the groove of it and feel it, you'll be like, what the hell? I've been missing out on such an effective bicep. You could also use the tips that we've given around isometrics to help you figure this out too, right?

So I would get a band underneath there, have somebody do an isometric hold at the bottom, thinking about squeezing and flexing bicep, and then another one where you're all the way to top squeezing and focusing on that. Oh, like you're just holding yourself at the bar? Yeah, exactly.

Just holding yourself at the top and holding yourself at the bottom will help you engage the biceps more when you try and practice a movement like that that you're not used to. This is one of the other great values of isometrics is when you when you when you're trying to do an exercise that traditionally isn't for that specific muscle group doing an isometric contraction for the muscle you do want to work

in that will help you. Connect. They're just good for you familiarizing yourself with that contraction that movement and what you're trying to produce out of it. You know, it's funny. I've been going through studies on isometrics. Funny you bring this up, right? And the studies show that, so there's,

obviously when you work out, use resistance, the goals, typically our strength and muscle building. Isometrics, the muscle building effect you get from them. Now, it's shorter lived, but the initial muscle gain and strength gain is actually faster than you get from traditional lifting. So what happens when you incorporate isometrics

is you get this very steep and dramatic rise and muscle and strength. Now it starts the plateau if you don't incorporate traditional exercises which is why it's my belief that isometrics are best used to supplement traditional resistance training. But man, if you read the literature on the strength gains and the muscle gains,

in short periods of time, it's nothing matches. Now, what's your- Now, what's your affectively to sum in the troops? What's your theory on why it does have quicker results? That's why. Yeah, because it's near muscular. You're tapping into that central nervous system response of like, hey, I'm going to need to activate more muscle fiber

because I'm placing more intensity and demand on this particular squeeze. And so you can actually ramp that up and get more of a response, but now you actually have to then, from there, like you said, you have to go into those lifts where it actually places the load and everything else to account for.

So you think you're actually recruiting more muscle fibers, is it's actually contracting You have to go into those lifts where it actually places the load and everything else to account for. Do you think you're actually recruiting more muscle fibers, isomeshically contracting than doing a full contraction? It's a fact. Yeah, it's a fact. So once you're well trained, you're squeezing way more potential. Yes. So really tapping into and activating muscle fibers is part of the, that's part of the

goal, right, with resistance training. You'll find with experienced athletes, especially experienced strength athletes, they can activate more of their muscle fibers than the average person. I don't know what the number is, but it's significant. Isometrics make that happen much faster, probably because there's a shorter learning curve So like you take that I would have said. It's easier. It's easier to figure out where there's more room for air in a traditional full range of motion Lift there's like someone can do for example

Let's take a very basic easy one bicep curls Mm-hmm And when they're actually doing a full contraction many times it starts awfully well bicep But then shoulders kick in and momentum kicks in. And so you lose some of the value as far as keeping it all focused on the bicep versus I take a bar and I put it halfway up in an isometric contraction and I just squeeze and flex the bicep.

I feel like it's much more localized. Yeah, it's localized. And it's easy to localize it. There's less room for air, and I'm not gonna do squeezing that in my calves light up, or my... Right, well, you'd have to basically go through each one of those angles, isometrically to maintain that same amount of intense tension.

So it requires a lot more focus to get to that point. It also causes less muscle damage than both eccentric and concentric contraction So concentric is like going up eccentric. And now that's the part that I find interesting because you you say that it recruits more muscle fibers But then yet it does less damage. It does less damage really interesting Yes, because of that what is it the sliding filament theory, which is like okay, so muscle fibers Okay, we're gonna get all weird here, but muscle fibers run along each other. And the prevailing theory is to how muscles contract is, they attach to each other while they're sliding past each other and contract and hold.

But as you do the contraction, some of these attachments break, and that's what causes the damage or inflammation, well, an isometric hold, they attach, they hold, and they contract. So there's less potential for damage. E-centric, lowering causes the most damage. Because as you lower, you're breaking a lot of these. Sprint in the part. Yeah, and that's the theory, right? So here's the cool thing about isometrics.

You can do them frequently. So I can hammer my chest maybe a couple days a week or a few days a week. I could do isometrics every day at my level, right? So a beginner, maybe less, but it's less damage, which is cool because you can ramp up volume without worrying so much about over training. So whatever routine you're doing, you may think,

I wanna add a little bit, isometrics is a great way to do it. In fact, isometrics is one of those lost arts of resistance training. It was so heavily favored at the turn of the, you know, at the turn of the 19th century, the strong man and all those got, you know, Eugene Sandow and all those, you know, strong man and women that did just incredible feats of strength. Isometrics was a staple in their training. That also highlights why things like kin stretch are so much better than just traditional

yoga, right? So both of them are taking you in these stretched positions, but kin stretch includes the isometric contraction in there where you're really intensified. So you're building your building muscle in that new range of motion that you know, you normally are being strong in those positions. Right. You're not just you're not just stretching into that position and relaxing and holding that holding that position. You're actually isometrically contracting in there. So you're recruiting all these extra muscle fibers and actually building some strength in that newfound-

You know who was a huge fan of isometrics? I've said this before. Bruce Lee. Bruce Lee did, probably, he did resistance training, and he was one of the first martial artists to do it. In fact, he worked with bodybuilders at the time, and that's- Yes, to develop his physique and everything too because he noticed that

It the story goes that this is legend, but I don't know if it's true He wrote this himself, but he says that he got into a fight He won but then he was so surprised at how fatigued he was and how His week is body felt the end so he said I need to you know do more physical conditioning Well resistance training become a part of it. Obviously Bruce Lee not a big guy But at the time probably one of the most muscular people on screen actually inspired a lot of pro body builders to become body builders.

And I'll flex Wheeler talked about Bruce Lee, being what it does that lats bread in the beginning when he's kind of warming up to fight or whatever. And isometrics was a huge part of his routine. And it was said that he could hold a, I wanna say 200 pound dumbbell at arm's length and hold it steady. And he said the isometrics gave him incredible punching power

because of the stability that he developed. So it really does work. It's not so popular nowadays, which is interesting, probably because it's not sexy, but I foresee this being the next big thing in fitness. Again, of course, usually it's the old stuff that comes back. So it's not gonna be the next big thing in fitness. Again, of course, usually it's the old stuff that comes back, so it's not gonna be the next big thing. It's the next old thing that becomes the next big thing.

Yeah, I've been way ahead of my time with a lot of these things. We'll see if it catches that. Or way behind, however you look at it. Oh yeah, way behind. Either way, you look at it, dude. I gotta tell you guys something ridiculous that happened tonight. So, Jessica and I are hanging out, we're about to start watching TV, right?

And I got this new strain of cannabis called wedding cake, which is actually pretty good strain. So I'm, you know, hitting it a little bit. And it's stronger than what I normally do. Normally I aim for, like, low-ish THC, like 10, 12%. This was 22%. So how did the bud tender sell you on this? Like, I'm always curious, cause they always have like these ridiculous, like terms for things and like how it's gonna make you feel.

I always love that part. Yeah, I actually ordered it delivered. So I went through and looked myself, and I had read that wedding cake was a good, like to inspire creativity and a lot of stuff. So, I'll give it a shot. Anyway, I had a little nostalgic blend. Had a little too much romantic.

I can get a little paranoid and kind of whatever, you know, when I have a little too much, I think most people. You get that waste sober. Yeah, I know. It's what I'm saying. I could just imagine. I already feel like the government's watching me all the time. So anyway, I did that.

Then we turned the TV on and we're watching and I pause it because her and I have in conversation and it's talking like a voice in the background. I'm like, what the hell? What is that? So the screen's frozen but there's still voices. Yeah, and I'm like, what? So I turn it off, turn it back on,

and then we start talking, and then I hear it again. So I'm like, what the hell is going on? So then I unplug it, I'm like, oh, I gotta reboot this stupid TV or whatever. So I reboot it, and then I plug it back in. Now, keep in mind, I'm not saying anything to Jessica, but in my head, I'm like, you know, there's a camera on that TV.

What if I can overhear the people watching? I'm so happy. That's so, yeah. So I'm So like I knew they were watching those mother. You know, so I'm like, but I'm quiet, right? So I'm like, wait a minute. I hear the sound again. I'm like, let's hear what they're saying. And it goes, yeah, you go nine minutes, 36 seconds. I'm like, what? What? Is it like a countdown? Like what's going on? Tell destruction. Yeah, what's happening here?

Nine minutes, you know, 27 seconds. I'm like starting to freak out a little bit. Is it like a countdown? What's going on? Tell destruction. What's happening here? Nine minutes, 27 seconds. I'm starting to freak out a little bit and something like what the, and so then I, Jessica and I are looking at each other. I get her paranoid, so we're like,

and then I wait, I go hold on a second and I go to the settings and I go to the settings and it goes, and I go to, I guess there's a feature on your TV where it will read whatever's on the TV.

Oh yeah, yeah. Like tell you what you're supposed to do. You're supposed to. You're supposed to. You're supposed to. You're supposed to. You're supposed to. You're supposed to.

You're supposed to. You're supposed to. You're supposed to. You're supposed to. You're supposed to. You're supposed to. You're supposed to. You're supposed to.

You're supposed to. You're supposed to. You're supposed to. You're supposed to. You're supposed to. You're supposed to. You're supposed to. You're supposed to. You're supposed to. That's what's happening and I switch it off and then Jessica starts giggling and I'm like, what's so funny? She goes, the baby was playing with their moctotroll today. He must have done it. Oh, that, thanks for telling me now.

I pray that the FBI's watching me on the get out of here. That's hilarious. I'm like, how the hell did that happen? That's so cool to you. You know, it's so funny, you bring up a weed story. I had a really interesting night last night from weed. And I know, right? So we have our routine where Katrina goes up

and takes Max in the bath and everything like that. It's getting ready and I'll be downstairs. And actually, why I wanted to bring it up or talk about it was because sometimes, at least it's getting better now, but there's a stigma around marijuana. There's a stigma around using it or smoking it, and it's either like you're using it for pain

or you just want to get it. It's a lot better, but it's still there. Yeah, nobody's saying any of you drink glass of wine. Yeah, exactly. That's what I mean, it's still there. And here's where I enjoy about it, even more than a glass of wine, because I think that's a good comparison

of kind of relaxing, settle down, and I think I talk a lot about that on show. But there's another part that I really enjoy, and I don't know if anybody else uses it this way, but I've got tremendous value from it, is when I have a little, like I have a little much, like to your point with the strong, because I had the exact same thing,

I got a new strain and it was, it's like fire right now. And anytime I get like a new strain that's really strong, my dosing is off a little bit. And so I had a little more than probably what I wanted, but the positive effect of that was I get really introspective when that happens. Like I find myself like really going deep on myself, like you know, challenging my own personal beliefs

and being grateful for where I'm currently at and am I being a good partner. This is when we get those loving texts. No, it is. It really is. It's like, because sometimes I'm out of nowhere. It's like 10, 30? This is when we get those loving texts from you. It is, it really is. It's like, because I, Sometimes I'm out of nowhere, it's like 10, 30 at night, I was like, I really love you guys.

I mean, it's probably what's going on, because this is not the first time this has happened. I mean, I don't think I've shared this on the podcast, but I really enjoy this part. Now, can you do this sober and are people who meditate? Yeah, absolutely. So I'm not saying like, you need to do this, but it is something that I have found tremendous value.

I sat in journal, the journal for like 30 minutes in my iPhone just writing and just, it flows out of me because I get really, really deep on myself and my relationships and gratitude. And I don't know, I've always been a person and I don't know if it's the ADD and me or what, but have a hard time sometimes with just traditional meditating, with saying like, okay, I'm going to slot this half hour hour and I'm just going to sit there and try and do you like super introspective?

Oh, big time. I mean, like, that's the whole thing. It was, I mean, everything from, you know, am I a good partner? Am I a good leader? Am I, you know, am I being a good father? Am I making sure that the people I say that I care about like challenging my own beliefs? Like, you know, I say these things. Do I act that way? Do I, you know, the people that I love, I say that I love and I care about, do I show them

that? Now, do you read it the next day and does it still make sense? Or is it like, well, sometimes we come up with business ideas with cannabis in the next day, we're like, what? I mean, so what? Tom, from Inflavid Protein, that's more common for the business stuff. When I write like this, maybe one of you guys would read it

because it's kind of scattered because what I'll do is I just write it. I'm not trying to write something that I'm gonna present to anyone. It's a journal, so it's like, I just start writing my feelings. It's cathartic. Yeah, I mean, I actually get a emotional. I get emotional as I'm doing. I'm thinking about being a dad, I'm thinking about Katrina, I just start writing my feelings. It's cathartic. Yeah. I mean, I actually get a emotional.

I get emotional as I'm doing. I'm thinking about being a dad. I'm thinking about Katrina. I'm thinking about those things. But I mean, I find really good value in it because then I look at it and I read it and not like the business one where you're like, oh, that was a stupid, high idea. But it more so like, what was going through my head. And then it now has all these reminders of like, hey, listen, like, that is important

to me. And when was the last time I went and showed these people that I really love about them? Or what am I always say that love is an action, right? So if I say that I love this person, I love that person, okay, well then what have I done to show that? And so just kind of challenging my,

and or the things too, like maybe we talked about something on the podcast and I felt really strongly about something, that will pop up in my head. Just like, why do I think that? Why am I so adamant about that or why do I feel so strongly about just challenging that? And I feel I can do that on a deeper level when I'm in that state.

When I'm in that state of mind, everything else kind of melts away and I can just go real deep. Yeah, you know what, so not to get too nerdy, but they've done studies on that. Creativity and cannabis. And there's a classic way to test this.

And I think, for lack of a better term, I can't quite remember what they refer to it as, but it's something like word association. So I'll say to you, think of all the words that, you know, you can think of that connect to the word dog, right? And then you give me a list of words. And they find that when people are under the influence of cannabis, that they're able to come up with a wider range of words and phrases

that connect to a particular thing. I can't remember what it's called, but there's a term for it, and they do say that it improves that ability. And there's a couple of theories as to why. One of them has to do with simply changing, so it's like you're always stuck on the same channel, right? So you're on, you know, channel number two, right? It's for people who remember what TVs are like back in the day. It bridges like other parts of the brain. Well, yes, that's what's happening in a, I guess,

on the physiological level or what happens to the brain, but in terms of psychologically, what they think is you're stuck on this channel, you change it a little bit. That's all you did, you just change the channel a little bit. And then now it's like you see things from a different angle. So people will... I think I'm gonna stop you right there. Because I think that's such a beautiful way to say it and the feeling that I experienced.

I'll tell you what triggered it. So I'm high, I'm cleaning. And I actually had this like, you know, feeling what's the word where I don't feel appreciated for how I keep this house Total like I totally can relate to like the house wife that takes care of the place and like, you know Katrina comes down and it's clean and it's nice But like man, I'm like little I'm gonna be on the with the chlorox wipe on the the floors here straightening the blade I'm like super I'm gonna be on the, with the Chlorox wipe on the floors here, straightening the blade. I'm like super anal about all this stuff.

And it would have to live with the roommate. It's you, D. My point is though, what triggered it was, I actually had kind of a negative attitude. And I caught myself, I kind of stopped. And I thought, what a shitty way to look at this, like instead of switching to that, it switched channels. And instead of me kind like begrudgingly

doing the dishes, I switched over to like, man how amazing is this? My wife's up there, 10 care of the kid, I'm down here, like what a beautiful place that we have, like it's still relaxing. And like, and it completely just switched me to a no-champ, same situation, I had kind of a negative attitude about it, like initially, and I caught I had kind of a negative attitude about it, like initially,

and I caught myself having that kind of negative attitude. And it completely switched me to another channel. And now I went down the rabbit hole of gratitude. And then I was suddenly, it was like, grateful and like happy. So real while, but that's a great way to say that. Yeah. And it'll happen to people when they go on vacation. So they're in a different environment or when when they move, or when they see things,

okay, so here's a good example of what I'm talking about. You've ever done this, have you ever done this where you sleep over your friends house, and you wake up and in for a split second. Don't know where you're at. You don't know where you're at, and everything looks very different, right? Or there's those games where they'll show

like a picture of a common object, but from a weird angle or up close, you have to guess what it is, right? So it's like you're seeing things those games where they'll show like a picture of a common object, but from a weird angle or up close, you have to guess what it is, right? So it's like you're seeing things from a slightly different angle, and then when you can do that, you're all your beliefs and understandings of that, now have the opportunity to change.

And so that's what they think is happening psychologically, and it can happen with a lot of, like most mind-altering substances will do that just a little differently. And cannabis has been known to do that. Now, they do say that people come up with more ideas, but that doesn't necessarily mean that they're coming up with good ideas. However, creative people appreciate more, right?

We appreciate more ideas because we can shoot down all the bad ones and pick the best. So I'd rather have a lot of ideas that I need to sift through the none and sit there and not, you know, know what the hell is. Now how do you explain if you have like a super, super powerful strain and you see ghosts? Yeah, what happened to you?

Yeah. Did that happen? Yeah, I told you guys this story a long time ago and I was like playing music. It was very similar to To kind of a funny thing with your TV where the amp was You know providing feedback and I was like playing and we were singing this stupid song and Like there was a little voice a little kids voice that was singing along with us No shit dude. Yeah dude.

For real. Yeah, hey. So here's an open up channel dude. No, I'm glad he said that because people will hear this and they'll be like, oh cool, like I'm just gonna smoke weed and it's gonna be great. And all that's it. It's a double-edged sword. It's just it's so.

Yeah. It can make, it can, it can also do the opposite. My brain was doing a little too much creativity in there. I, the first time I ever really felt it, because remember, you know, remember the myth when you were a kid where people were like, oh, the first time you smoke weed, you won't feel it, right? Remember that? You guys did that?

This is a stupid myth from the 90s, not true. But everybody said that. So I was in the car with, at the time my girlfriend and her friend and her friend and her boyfriend he was driving and he was older and he's like a big pot smoker and he's passing the pipe around and I'm like, well this is my first time,

like I'm gonna make sure I feel it. So I went hard and the paranoia and fear hit me, like nothing and I became introspective in a negative way. Yeah, so did I. So it wasn't like, you did where it became positive. Yeah. It spiraled into this negative craziness and I never touched it again for,

up until I was in my late 20s, pretty good. That happened to me. That's my all through my 20s. I didn't smoke any weed. That's why it was so ironic. I mean, obviously the podcast people, I'm known as kind of the weed guy because I tell my old weed stories of the Cannabis Club

and then I'm open about it now. But the truth was in my circle of friends and where I grew up, like I was the anti-weed guy because the one time I tried it, I had the exact same situation with someone told me that, oh yeah, a lot of times you won't even feel it the first time. So I had to, I had to like, well, I'm gonna feel this. And so I said,

I don't get it, bro. Oh yeah. I mean, how you doing? You're doing everything, right? I had to, I had to like, well, I'm gonna feel this. And so I said, I don't get it bro. Oh yeah. I mean, how you doing? Shout out to everything, right? So I sat down and I was with a circle of buddies that have been smoking their whole life and like kept going even when they were done and I paid for.

I think a lot of that is that it's, that whatever it is that's going on with the brain is you're uncomfortable with that because you've never been there before and it gets very scary and you get paranoid. And I know how to navigate it. Yeah, you don't have to navigate it. And I also didn't realize like, you know, if I'm using it as a tool to tap into certain things

that, you know, there's a spectrum of like where I want to be. Like I don't, I could have just, I didn't realize until later on like, you know, there's nothing wrong with just having one or two puffs to just get that slight mind altering place where you're not stoned or super high, like, and, and, like, curled up in a ball. Like, you could have just a little bit of it and have get the benefits that you're looking for and not go overboard. And that's kind of how I, still this day, that's how I use it. It's interesting, sometimes I go a little, like get something strong, like you did,

and then it sends me into a deeper rabbit hole that I haven't gotten in a while, and I think that's one of the things I really enjoy about it is when I can get like that. Well, this is why the research on some of these substances and therapy, so it's blowing people's minds, although the original research that was done before, these drugs got so demonized, showed a lot of similar stuff, So it's blowing people's minds, although the original research that was done before these

drugs got so demonized showed a lot of similar stuff. And that is that you have people who are stuck in this like post-traumatic stress situation or this fear loop or whatever. They can't get out of it. And then they will take a little bit of psilocybin or MDMA or LSD, work with the therapist because there's a professional they're supporting. You feel very safe because you're in a good setting. So you're not like, that's by the way, a large percentage of the paranoia that people

feel for marijuana is, yes, marijuana can cause that, but also the fear that comes along with doing something illegal. I know this because when I was a kid, it was highly illegal. So you're already hiding, you're already worried. Now you're in that state of mind and then you do it and it's a totally, it's more likely to contribute to that, right? So you always set helicopters with following you. Dude, you're every time.

You have no idea. I thought nobody cares. I thought the SCIA was after that, which is like why? Why would they be after me? But anyway, that was another story. But anyway, so with these psychedelics, they do them. And what it does is it allows the person to go into things and talk about things that they normally, you're so uncomfortable talking about that you actually book yourself. You face it. You know, you stand in front of it. And I think it's, it's a powerful tool

in that sense that you can actually revisit some trauma. You can actually, you know, work your way through it. It's really hard to get to that point where you can even dive deep enough. You know how many people have trauma that they can't even acknowledge? They don't even bury, so they don't even know how to get that. It's a fascinating protection mechanism from the brain

where they literally don't acknowledge it, it didn't happen, it's not there. Although the body remembers it, the body has reactions, they feel anxious, they don't't happen, it's not there. Although the body remembers it, the body has reactions, they feel anxious, they don't know why, what's going on. And then when they finally are able to face it, they can process it. And that's some of the theories as to why

these therapies are so effective. Well, speaking of powerful tools, shout out to Justin for remembering pure this time commercial boy. Pure headed times, I remember. That's not what's happening. Let me see that one. I have one and you know what, let me see. You can take my. No, no, no, no, let me see that Remembering pure this time commercial boy pure headed times I remember I have one and you know No, no, no, let me see that because I always do the packets. I haven't done that so this is just same thing as packets right You just tick a scoop. Yeah, watch out you can overdo it. Yeah, so this stuff is

It's legit. It is not now. I haven't taken now I mean then you would probably be the person to test this Any benefits to taking a larger dose than what is- I'm sorry. I've experimented with it. And will it make you feel your stomach upset? I don't know. Yeah, not much of a repercussion.

I'm not going to recommend people take what's not recommended, but I have taken more and I've been okay. Oh, yeah. Yeah, and I do. I like to combine, well, you guys know me, I like to combine everything. So I like to combine pure with a nice dose of stimulants like caffeine. Yeah, and it's a really really really good Feeling and it does feel like you're your sharper, but this is one of those supplements you could take all the time and It that you don't feel like you get that. What's the word tolerance?

Yeah, if I have a day like you had yesterday or you're like, it's like seven podcasts of the HIDDSA, I would do a nitro coffee, I would do pure and I'd also do thinning. And that's like my brain exploding stack. Is this one of those things that as you consistently use it, the effects get better versus something that you just use like instead of the opposite, where sometimes like, so what is that? What causes that with some supplements? Some supplements, there is a...

Like a cute feeling. Yeah, there's a cute feeling and it actually diminishes the more consistent you are. That's a long term. Then there's other supplements that the more consistent you take, for example, creatine, the more consistent you take it, you take it, I think the more benefits versus this one time I take it, I feel this acute. So a good example is caffeine. So caffeine is very acute. It works very quickly. Your body starts to adapt by down regulating receptors and reducing its own production of other catacolamines. And so you feel it right away. The first time you take caffeine, or if you haven't taken it a while, is the best, right?

And then you start to lose its effect and you need more. But there's other things like that, so pure has lion's mane in there, for example. So lion's mane over time increases BDNF in the brain, that's brain-derived neurotropic factor. It helps the brain, I guess, nourish the brain. It sounds like an ACDC song to me. It does not. BDN.

Yeah. Basically what it's doing is it's encouraging a healthier, for lack of a better term, a healthier, better functioning brain. So like exercise, when I work out the first time, I kind of feel it, but as I continue doing it, I see more and more improvements. So some supplements are like that. So pure is one of those. It's not a, I take it once while.

It's like you take it over time and you start to feel It seems like it's that way with a lot of like a mushroom stuff. Yes, like adapt to jeans are like that. Yes Okay. Yeah, that's literally adapt to jeans 100% that's what it is. They tend to work that well Okay, some are some have a little bit more acute than others, but yeah over time They start to feel so how is your I saw your story you were doing the Mind Pump story the other day, what your supplement stack, I saw you must have combined like 10 things. Don't you? I don't want to, I mean, to never cut out.

I mean, how was it? Back in the laboratory again, or you don't do it? So I don't recommend, you know, this is the whole like, I'm a better trainer for other people in myself. So I like to throw things together that I read about, see what happens, and then, you know, whatever. And so I took Agmatine,

Ashruganda, which I always like with stimulants. I did a pre-workout, so that includes caffeine. Torine, let me think. What else did I put in there? Theonine? Yo, Hymbe, I thought I saw. And Yo, Hymbe. Yeah, because the pre-workout was just caffeine. So I threw a little bit, like three milligrams of Yo three milligrams of your honey So if I'm talking really fast right now, it's probably Hey Speaking of hyperactivity So have you guys heard of the connection between food dyes and hyperactivity and children?

Oh, no, I haven't okay, and there's a lot of that The only thing I understood yeah, like the red dyes like how the toxic they were okay So parents have been talking about this for a while. And there's lots of anecdote. Now the FDA's like, no, there's no connection. I was gonna say, is this all correlation stuff or have we got some good, hard news? No, so in Europe, they've banned a lot of food dyes

because they've found connections. Really? Our FDA's like, eh, but anyway, we go back. So there's a bill in California right now that's, they may try to pass. That's going to ban some of these food dyes for children. And it's based off of an analysis of, I don't remember how many studies, it was like 70 or 80 studies. And 64% of them found a connection between hyperactivity and food dyes.

And then the other, you know, 30, whatever, 36% found no connection. So. How are they measuring that? What is it like all like survey, where you like, is your kid hyperactive and then, I think they actually put them in, these are, I think many of them are controlled. Really?

Yeah, and because it's easy, right? You can have a kid sit there, give them, you know, Cheetos or whatever, and then observe how they, how they act and how they move and what's going on. There was a story in the article I read of these parents who their kid was just,

like, oh, he's the worst case of ADHD we've ever seen, and they were putting their kids in anti-psychotic medications or whatever, for like a year. And then they had a family friend who said, hey, I read that, red dye, there's a blue dye, I think that does this, and they said, red dye, there's a blue dye, I think that does this. And they said, people are saying there's a connection.

They eliminated him from their kids' diet. And within four weeks, they're like, my child came back. They said he was totally normal. It's crazy. The gross offenders, like you mentioned the Cheetos or like processed food, like juices, like what else are they? She almost all kids like processed food. Yeah, I'm are they? She's almost all kids processed food. Yeah, I'm wondering what are the biggest...

Let me read the food. Especially all the ones that have food colors that are probably the gogerts and the crazy colors. You know what I'm saying? Three in a whole unit and a hyper blue, are purple. There's a good chance you're using food diets. Yeah, it says, so, and this is from this report.

So the evidence supports a relationship between food diet exposure and adverse behavioral outcomes in children both with and without pre-existing excuse me behavioral disorders. Let me see what the food diets are. I know one of them was red. Let me see I'm gonna try looking these up. Yeah, so there was a study in 2007 in the United Kingdom that found a link and they started banning some of the stuff. It's okay. So red number 40, yellow, number five, and blue, number one were the ones that are most, that parents are noticing the most effects, especially the red ones.

So if you have a kid like this, maybe look and see what they're eating and say, you know, and maybe take them out. Wow. You got to think too, that when it too, they have to be even more sensitive because how young they are when you think. I think so. I feel like something like that would affect us less than a child that's being, that's in development stages

of their life. Well, I also think that an adult is more aware of how something, not that we're all great, super aware, but I feel like if I ate something and then all of a sudden felt like, you know, whatever, I'd be able to identify and verbalize it. Or you have a three year old or four year old. Yeah, they don't know.

No, they don't know. They're just bouncing off the wall. And then because they're kids, you're like, oh, that's just how kids act. Yeah, so, you know. So they got that working against them and sugar. You know, in the combo of both, I'm sure. And both of these products were worse in my career. And dude and you know what some people are like if I would

assume if you already have ADD tendencies it's probably like I definitely I got diagnosis an adult with ADD I would imagine that I would probably that people like me would be more sensitive potentially to stuff like this so I don't know it's funny I, I did a post yesterday, I did like a answer, like ask questions and I'll answer them. And someone said, how come you didn't go to college and all that stuff? And I said, honestly, sitting in a class is torture. That environment so hard for me and I said, you know, I have ADD.

Anyway, someone responded, this was a very educated young lady and she goes, I'm surprised that you read all the research papers you do with ADD and I said, oh, that's a common misconception. I said, ADD doesn't mean you can't focus. It means it's hard to focus. And then when you're into something, you're hyper-focus. You can hyper-focus on certain things. So I said, I've been able to use it as a strength and build my work around it.

Yeah, you're passionate about those things. Yes. You're not reading stuff that you were being told to read. You guys know how annoying I am with that, right? It's very hard when it comes to that. The audience is curious. If I sense how I'm surprised every time. If I sense how an article that would take two minutes to read, he will not read it.

It has to be his idea and a thing that he's interested in or else he's not fucking reading it but if he's interested in him on his seat I've tried tons of things and I just go straight to Jessica that's what I do not just like if I need him to to read it and I really need him to read it and I know he won't I'll just say Jessica check this out read it and then I know she'll read it and then she'll say yeah Adamson this really cool book or this really cool thing over and then he'll get No, she won't say you if she doesn't, forget it. Yeah, I'll just say she's not this.

No, I'm just kidding. I'm totally joking. Oh, it's so true. So anyway, man, it's been cold here in NorCal. It was like, it hit like the 20s. Yeah, somebody flipped a switch because yeah, it's starting to really get frosty and everything in the morning. Is it colder where you guys are? Yeah, it's cold. I mean, you see your in the morning. Is it colder where you guys are?

Yeah, it's cold. I mean, you see your breath and everything. I mean, we sound like such pussies. It's nice. There's so many people. I mean, you like it's freezing as ice to live in Chicago. So like, I know what that feels like. Yeah.

Yeah, being, you know, acclimated again here in to California. Like, this is, it definitely shifted dramatically. Now, let me ask you, because you're a polar bear, essentially. Yeah. Now you always have your chili pad set to the coldest temperature.

I do. Windows open. Do you do that now when it's cold too? Or do you warm it up or do you? I just keep it at the same temperature. So it's, I mean, I'm not trying to warm up because the house is being heated as it is and Courtney ends up turning her side up a bit, you know, it's a kind of compensate.

But if it is kind of a little more challenging because it's cold getting into it. It's more cold when it's cold outside and you get into that like, it's uncomfortable, but I prefer it that way because then when I'm actually in my deep sleep, I have such better quality sleep. Yeah, what about you Adam? I'm the same. On the same way. And that's exactly right what he just said. Because I actually, I shower every night before I go to bed too. So I'm coming fresh out of the shower. I have the door open in there. It is very cold there right now. So the room is like Katrina is like, you're fucking crazy. It's so clear. And then what is sleeping in full pajamas? Oh yeah, she's full, you're fucking crazy. It's so crazy. And then what, so what? Is she sleeping in full pajamas?

Oh yeah, she's full, full pajamas. Like, I always tease her all the time. I'm like, God, you're so crazy how you wear it, how you can sleep in like full attire and not be uncomfortable. She's like, it's so goddamn cold. I need to have all these clothes on. I'm like, all right, I get it, too, Shay.

So when I climb in though, so what I'll do is, because she keeps, there's like 92 92 or 95 something like that. What? Yeah, she loves it. She likes it. It's cooking hot, dude. Like crazy hot. And I tried to like like, like, when he's like 70s, she thought I'm the weird one. I'm like, no, I'm like, look at her son. Like so when he climbs into our bed, if he, he sleeps on her, he likes to cuddle next to her. He's, he's got the sheets all kicked off and he's all opened up because her side is so goddamn warm. I'm like, it's not that. She's like a hot pocket. Yeah, she likes all opened up because her side is so goddamn warm.

I'm like, it's not that. She's like a hot pocket. Yeah, she likes it. So what I'll do when I climb in is I climb over to her side because it is. If it's cold in the room and then the sheets are 50, I think 52 or 55, what are the lowest I keep it at? I mean, it is.

The sheets are ice cold. And so I'll climb over to her side. Yeah. It'll keep me up really fast where I'm almost I'm almost uncomfortable. And then I kind of like, what I do is I inch my body over. So I start all at her side. I get hot real quick, probably cuddling with her

in 15 minutes. And then I like one arm, one leg over there. And then slowly move over my back. And then eventually I'm all the way over there. And then it's like perfect and I sleep like. And it makes, I tell you what, it's a bit... It's an equalizer dude because it's like perfect and I sleep like, and it makes, I tell you what, because there's been- It's an equalizer dude because it's rare

that two people are identical with the temperature they prefer. It's probably the biggest, I guess I'm generalizing, one of the biggest like, you know, quarrels between, you know, couples is the thermostat. Thermostat wars. The bat, I mean, so like, you know, it's so stereotypical too.

Yeah, but I think it's true. It is, but I don't do know somebody who doesn't, like I don't know, I mean, so like, you know, it's so stereotypical too. Yeah, but I think it's true. It is, but I don't do know somebody who doesn't, like I don't know, I personally, I don't know, I personally, exactly. I don't know, I know plenty of like flip flop that were the girls hot, the guys cold, like, but I've never met a couple. Actually, well, I got, I just got one for my parents

and it's funny to listen to them because, of course, decades together and then all of a sudden, them having the ability to have different temperatures, they can't stop talking to me about it. I'm like, I told you, and plus the fact that they just got a new bed, they just have this water bed that was just like.

Water bed? Who has water beds anymore? Yeah, I was like, you never buy a water bed still? Yeah, so they totally like upgrade their entire sleep situation. And so yeah, so the chili pad was a big part of that too. Wow, they have a water bed. Water bed, dude, you, like I remember that too,

it's my brother and I would get on it and be like, you know, you know, you know some apartments and how they'll tell you specifically, if you move in here, you can have a water bed, right? Yeah, because, Oh, yeah, because the rest yeah, but we're flooding right? I'm a neighbor center. Neither with you. I you know, I was you know, I Remember when I think we've talked about this before I remember when I was a kid and I slept on like a hand me down bed forever

And I just thought I was like a restless sleeper And that's just how I sleep because of my whole life up to that point that's what it was and it was it was at one of those old ones Where like the middle is deep. Oh Oh yeah, it was like a taco. Yeah, he's called the taco bed. I think I was a third generation of who had that bed. Like Ben just was the last like 10 years that he's still in on the outside. And then he just, yeah, totally, right?

So I was just a terrible sleeper. It never once did a don on me as a kid that I have a shitty bed. You don't think like that. That's hilarious. And when I bought my house when I was 22, that was like the first major purchase I need a shitty bed, you don't think like that. That's hilarious. And when I bought my house when I was 22, that was like the first major purchase. I need a bed, right?

And so I went out and got like a top of the line, like handcrafted, Chanaman Wells bed. And I had the first nine I slept on it. It was the best nine I sleep I had my entire life. And it was like, oh my God, I can improve this. Like I just thought I'd sleep like this. The chili bed had a very similar experience for me. When we first got those,

and I have, this is always a kind of a wrestle or fight. Dude, I have cousins now, when they travel, they bring it with them. I would so much like it. I mean, it makes that big, when you, again, it was that type of a moment for me of, whoa, this makes a big difference to be able to keep, to find what your ideal temperature is

for the most optimal sleep. And what's cool now is we have tools so you can kind of track this stuff. So you can check your sleep and how much you move and if you get up and like that and really kind of measure and drill in on, okay, my body loves this temperature right here. I get the deepest sleep.

And then to wake up, I'm gonna bring it up. And boy, that's been a game changer for me. Oh, before I forget, I read this interesting story yesterday, which I thought was hilarious. Well, first off, the reason why I was reading it is because there's a bit of a crime wave that's going through a lot of areas, including Northern California here in the Bay Area.

Has nothing to do with allowing people to steal shit. Under $950. Under $950, nothing to do with that. That's ridiculous. It's like smashing grabs. But anyway, there was a shooting at Oak Ridge Mall. Oh, yeah. That's right.

A couple nights ago, like I can't remember the last time there was a shooting in that part. I mean, that's kind of like where I grew up, right? It's really crazy. Crazy to steal this crime. So I'm reading this stuff about these, you know, crime increases. I have a brother-in-law that's a police officer and he's like, oh yeah, especially now, Christmas seasons when break-ins happen because they know there's gifts that they could

break in and steal and all of a sudden. And so then I found this article because I'm searching and reading. There was this car thief. This is a crazy story ever, okay? Kind of a good story, kind of not, I don't know how to judge was this car thief, this is a crazy story ever. Kind of a good story, kind of not, I don't know how to judge it, but he steals this woman's car and 30 minutes later drives back and literally lecture her

because she left the baby in the car. So she went inside. It's an old story. She went inside the store. That's a hell of old story. Is it? Yeah. I'm gonna pull it up.

Pull it up because I think you brought it up like two years ago. Did I really? Yeah. Okay, so I just read the, I just read the I just read that maybe I brought it up a year to go Do you remember that story? I remember when we first landed on the moon I was gonna bring that up next but Listen, you know, that's that's an old story. Maybe it was me who brought it up and maybe that's why you don't remember. You don't listen to anything I say. That's probably what happened.

No, but I mean, I totally remember that story because I thought it was hilarious. It's because the guy stole a car and the baby was in the car and who came at it. That's an old story. But, hey, could you imagine if you're the mom? And that in your, like, I would actually, yeah, Dey for turns car with baby. I was a genuine of this year. Wow, what a year.

Yeah, be for today. Yeah. So, Sal, a year old. Wait, wait a second. It would be a score. It would be more. Whoa, whoa, whoa, hold on. Wait a second.

You're gonna count that as a win for you? We've had them there. You're gonna count that as a win for you. It's a story from last year. It's literally this year, but early, 12 months ago. Did you bring it up 12 months ago? I had to, I remember that story, and I remember it.

But how crazy is that? Like, push off, what are you doing leaving your kid in this car? Are you going to say the store? Yeah, yeah. But could you imagine you go outside, oh my God, then the thief comes back. It's like, I kind of want to hug you,

but I also want to kill you. So how did it end? Did he ended up giving the car back? Or did he like, I kind of want to hug you, but I also want to kill you. So how did it end? Did he end up giving the car back or did he like drop the kid off and then take the lecture to her and then took off? He took off. He's like, what you fucking leave a kid in the car when you, I'm like, man, thank God that some criminals have at least, I guess there's a huge. People are so complicated.

Weird. I see. Did you see the one that Tim Kennedy shared where the lady had the awareness to kind of like shoot everybody out of the store and then she went outside the store and then she locked him in the store. Locked two in the store. So Tim Kennedy posted this, go on, Tim Kennedy's IG, like probably I want to say two weeks ago or so and there's this dude and he comes in and I don't know what kind of store it was but he comes in the store to rob the store. He's got a gun and he comes walking in and she kind of had the awareness.

You see her, it's all on camera. So you see her on the background. She's kind of like telling everybody to get out and then he goes over the counter, give me all your stuff and then everybody clears the store and lets them be in there by himself and then she goes and locks him, locks him in. Oh yeah.

And it's got bars, everything. And he starts like crying. Oh, let me out. Oh, it's awesome bars and he starts like crying And he's breaking he's trying to break the door to get out and he's stuck and then eventually the cop show up and they get a best one I saw ever there's the best one you can find the video and we'll put it on the YouTube channel This dude goes into a weed shop or a head shop where they sell bongs and pipes and shit and he comes in and he's like Give me all your money. There's like three of them. One of the workers picks up like a two foot bong.

And it's like a bong. I saw that and they were wielding a bong. Like just like shooing him out. And they're like, ah, he's run away and shit, cause he's gonna kick the ass of the bong. Like dude, that's embarrassing if you're a criminal. Oh yeah.

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That's mind pump 10 for 10% off. All right, enjoy the rest of the show. First question is from Neum's Fit. How can I get more definition in my arms? I feel like my arms are just pure mass with no tricep or bicep definition. Yeah, you gotta just get leaner. You know, there's two parts of this, because...

Arm blobs. Yes, if you get leaner or, no matter what, you're gonna have definition. But if you have muscle underneath that body fat, then you don't have to get as lean to see as much definition. So it is too part. The whole myth of spot reduction is just that. It's a myth.

So you can't choose to burn body fat from the area and then just train that area. I don't care. I know people are like, oh, there's one study that showed maybe. Okay. If there is an effect, it's so negligible. It's not true. Also, there's other studies that show that it doesn't work. So don't waste your time with that.

But you can get leaner overall. That's what gives you definition. And then if you develop the muscle underneath, you don't have to get as lean to look like you have definition because there's muscle that gives you shape. There's not much really to add to that. I mean, that is the answer to this. And I think the thing that keeps or kept me when I was younger from doing that was I had the skinny guy complex and so the thought of leaning out or losing weight or getting smaller just terrified me.

And so I would probably ask questions just like this. I do, I want to, obviously I want to get bigger everywhere, but specifically can I get my arms more defined or more cut looking? Maybe I get leaner, I know. Yeah, you know, lean out, lose muscle, go get leaner, like no. Yeah, you know, we what lean out? Lose muscle, go on a diet, like that sounds so scary to me, but you know, if you haven't really done that, like get shredded.

I mean, this is why I think there's like tremendous value in taking yourself to a body fat percentage that you've never been to before, because you learn so many things, and this is one of these things that you'll learn, you'll go through it and you'll be like, oh shit, this is the look I've been talking to. I don't know what you're working with.

Yeah, you know, and to peel down to, you know,, you'll go through it and you'll be like, oh shit, this is the look I've been trying to do. You're working with, you know, and to peel down to a body fat percentage where it does reveal like what kind of actual muscle mass you have, where you need to maybe place your focuses on, like maybe it's your shoulders, you need to develop more, maybe it's the triceps knee more emphasis, but to be able to even see those lines, I think is the first step.

I do wanna add this, and I don't know if there's just a correlation between the timing when this happened in my life or not, but you know, we've talked before on the show about how like lifting heavy gives you that kind of granite look. Yeah, like dense muscle. I noticed that, because I didn't, I was very, like the first, like, I don't know, maybe eight to 10 years.

Maybe the heaviest loaded kind of tricep exercise I did was like a skull crusher. Everything else was cable push downs, rope things, and like machines like crazy. I really didn't do a lot of dips. I didn't do any close grip bench press. When I introduced those into my training, my arms blew up, and then I also noticed

that they just maintained a size. Like even when I haven't lifted my arms in weeks, I still have those, the tricep lines, when I see from the side of my body, I didn't have that in the first like 10 years of lifting, and I was training very hard and consistently, and so I attribute that to those types of lifts that put on more mass to my arms.

Totally. I had to say I had a really crazy experience with my midsection. So I, you know, like you Adam, I was ectomorphish, right? So I just kind of always lean and I would try to bulk to gain. And at one point, I said, okay, I want to try and see if I can get like a nice six pack, right? I was gonna go to Italy for the summer. And so I got my body fat down to 10%, which is for most people will have a six pack. Now in the mirror, if I really flexed, I could kind of see it, but if I was relaxed, they couldn't see it. So I'm like, oh, I want a six pack while I'm relaxed. I had to get my body fat all the way down to, I think it was like seven percent for

that to happen, which is really hard and really low. For most people, definitely for me. Now later on, I started to realize that the abs in the core muscles were just like any other muscle. And the way I trained them before was like the, you know, you read in the bodybuilding magazines, right? Which is like, oh, core, abs, high reps, right? Lots of reps, no rest periods.

That'll make them look better and more sculpted. I'm like, well, they're a muscle. If I want to build them, I should train them like I would if I wanted to build my shoulders or my legs or other muscle groups. So I started training them with higher tension, more resistance, lower repetitions. So now I'm doing 8 to 12 reps, higher tension. So like decline sit ups and Roman chair sit ups and you know flag what are they called dragon flag exercises. And I started to build the muscles of my core. Now as they built, I started to have a six pack that was visible without flexing at 10% body fat, you know, because the muscles were bigger and more visible. So building muscle also increases that that I guess that the look of definition. Less muscle means you gotta get way leaner,

in my opinion, to look like, my arms are gonna look leaner at a higher body fat percentage than somebody who doesn't have much muscle on their arms at a lower body fat percentage. There's just more muscle there, so there's two parts to that, right? Build the muscle, but you also gotta get leaner.

So my generic specific advice I would give this person is that, okay, get leaner than you've ever been in your life. So it reveals where you're currently at. Then when you go back into a bulk, make sure you're doing things like dips, close grip bench, supinated pull ups for your arms. Do these exercises that are going to build mass on your arms and train them that way. Train life, if you've never done it, and maybe you're somebody who trains higher reps and chasing the pump, like I was, do some good strength building exercises for the arms on your bulk on the way up,

and hopefully that makes a difference. Next question is from Emily Powell 79. I'm stuck at a 225 pound conventional deadlift and want to get to 240. What do I need to do to progress? All right, so this is, it's hard to answer questions like this because it depends on who I'm talking to. Sort of the back history. Yeah, like I don't know what your work at routine looks like or your technique or where the weak links are. So this is going to be kind of general advice. With some

exercises, there are other exercises that have such a huge carryover that sometimes when you're stuck at one exercise, you've plateaued, what you should do is focus on these other exercises that contribute and then you'll see this carryover. So a good example would be overhead press to a bench press. Oftentimes people get stuck on the bench press and they do all these different things.

They plateau and then I would tell them, all right, let's get you stronger in your overhead press. They start practicing and getting better with the overhead press. Boom, their bench press goes up. Squatting really makes the deadlift go up for a lot of people. It does for me.

If my squat goes up, my deadlift almost always goes up. It's not always true the other way around. If my deadlift goes up, my squat doesn't necessarily go up. I feel like a hip thrust would contribute a lot to that too. Hip thrust is the other one. I was just gonna say that. So squats and hip thrust. So if you've been deadlifting for a long time

and you've gotten good at it, and Emily sounds like a female name, 225 is pretty damn good, deadlift for a woman. So it's pretty good. Sounds like you've been working at it for a while. Maybe just kind of maintain your deadlift and then try to place your focus on squatting and hip thrusting and then see if you end up

getting that carry over. Yeah, I've also found value in like using a trap bar deadlift as opposed to that for a nice contrast to shift my efforts on that because it's a bit different recruiting pattern for that and also, but yeah, I mean, kind of transitioning to another exercise that has just as much value that might strengthen certain parts of the lift you might be weakened.

So, something that helped me before, I mean, up until I was 30 years old, I had never done this. So, obviously the novelty played in a role. So, if you do this already, maybe this isn't a good advice. But if you've never done this, this helped me a lot, which was, I never trained singles doubles or triples until you guys, ever in my life. Never in my life did I go pick a, I wasn't a big max out guy, I used to joke about that all time, you know that, I used to say,

it doesn't matter how much I can lift, if I look this way, I'd say I care about. So I never, I never did anything under five reps. And even when I did five reps, it was rare. It was just to interrupt my other training and then go back to like kind of hypertrophy training. So, and I found in a lot of females I've trained, not a lot of females tend to lift really heavy.

A lot of girls are good about not giving a shit about their PR and the gym and not chasing that. And they a lot of them don't do, this was Katrina. They just do singles, doubles or triples. So one of the ways I got her deadlift up, and my deadlift up was training that, just training in that lower rep range. Yeah, five sets of two reps.

Because there is a big difference for at least for me, lifting the weight five times versus what I'm gonna, what I'm learning, because there's a lot with a deadlift on how you get yourself positioned, how well you're primed, and how you can generate all that force for one, or two, or three reps, versus lifting it five, or eight, or 10 times.

Like, it's a different strategy and strength that you need for those rep ranges. So if you're somebody who's really looking to, I've never prd over 225, and I wanna see 240, but you've also never trained, like in your routine, a day where you are doing singles. And when you do that, by the way, you're not trying to max out every time you do it, but you're what you're really working on is that explosiveness for one rep and getting better

at that. And you will improve. You'll get better at, if you've never trained that. You just train that. That capacity for more force production. That's right. That provides, which is great. Another thing that, if I'm getting stuck, especially a sticking point for me, if I'm from the bottom of the left where

it's the pole, I like to do deficit dead less and focus on that for a bit, just to really emphasize and put more resistance there for me to overcome. But this is really just addressing summoning more force. And so it sort of focuses that attention in that part of the lift, which if you kind of segment out parts of the lift where you feel like the weak link is for you, if you can identify that, you know, that might be a strategy. Yeah, you can also try resistance bands on the bar. Like, let's say your workout normally is, I don't know, 200 pounds.

Maybe go down to 150, get some pretty sturdy resistance bands, attach them to the end of the bar and anchor them with something. And now you've got this very noble resistance where it gets heavier at the top. That often will get someone out of a plateau. You'll see a five or ten pound gain just from doing that. But I think ultimately what we're all saying is a change in your programming and somehow change your focus or reps or the way that the resistance is being applied, change it. And this may mean that for two months you do something completely different and go back to it, but if you do what you've been doing, obviously, it's probably not going to go

anywhere. Next question is from Randy Fitt. When in the caloric deficit, how quickly do you lose muscle? Does it depend on how big the deficit is? Well, the size of the deficit will make a big difference. How quickly we lose muscle? Way too many factors to consider to even come up with a number. And the main one is your genetics. Yeah. There's some people I remember when I had an ex-girlfriend

that was a competitor, and I remember that the coach that was trainer, they had a real hard time with getting her to lean out to where her abs, and they had to drop her to totally unhealthy places. Like she was like 900 calories, and she was like a 140 pound, 150 pound chick, so way, way low, and unhealthy unhealthy and I would never advise this. And she would just hang on to all of her muscle.

Like it would take that extreme just to get her to tread like a couple pounds of body fat and she would like lose no muscle. I am literally like if I hit less than 2,000 calories, it's like, I may, you might see my scale, boom, I'll drop four or five pounds real quick but then I go test my body fat, half of it was muscle, half of it was fat.

It's like just so genetically, that people's bodies are gonna respond different this too. So there's so many other variables, and then the biggest one is that in my opinion. Yeah, it is. And then the other one is, are you sending a muscle building signal to your body that is effective and appropriate, right? So good resistance training,

a good routine for you will send you very strong signal to the body that says we need muscle. In that context, cutting calories typically means that your body will burn body fat and at least hold on to the muscle that you have. And in some rare cases, you might even build muscle while you're in a calorie deficit. So that's something you can do with your routine, right? So I like to, when people, when people are trying to get lean, what they tend to do is they go into calorie deficit, and then what they do is they throw on top of that, these super high calorie burning workouts. I don't think that's a great strategy.

I don't think that's a strategy. I think one of the best strategies. Yeah, I think one of the best strategies you can do is go into a very muscle building focused type routine and cut your calories because you want that muscle building signal as loud as possible. I love that. I used to say lift and train as if you're trying to build

diet like you're trying to cut. Yes. So like you're training, which means long rest periods, heavy lifts, lift as if you were trying to put on muscle mass, but then actually die it like you're trying to lean out. And so that, and I think the biggest mistake people make is what you're saying is they go to lean out and they do everything.

And when you're already in a calorie deficit like that, the body's already kind of freaking out that, oh, we're not getting all the food that we're- You should be carrying muscle down, let's see. Right, right. And then I'll send you go run on the treadmill in addition to that, then it's like, oh out that oh, we're not getting all the food that we're used to. You should be pair muscle down, let's see. Right, right. And then I'll send you go run on the treadmill in addition to that. Then it's like, oh, this is where we're going.

We're now becoming someone who needs to do cardio. And so pairing down muscle is advantageous. So it does that. So yeah, I think that's the biggest mistake is when people go to a leaning out, they do all the things that have been taught like to lean out, that have to burn about texture calories. Now that being said, that also could mean

that you just changed the stimulus. So that doesn't necessarily mean that supersets aren't a great way to get lean. If the supersets are a great muscle building signal for you because it's a new novel stimulus, that might also be okay, but the same, the thing that we said earlier applies. Whatever is gonna get you to build the most muscle,

do that in your training, and then combine that with a calorie deficit. That'll help you maintain as much muscle as possible. That's another great piece of advice. And I actually give this advice, regardless if it's a bulk or a cut, anytime I'm transitioning in my diet to like, okay, I'm gonna decide I'm gonna start bulky right now,

or oh, I'm gonna decide I'm starting. I also change the weight training stimulus. So whatever my program, so like you're saying, if maybe I was on the middle of a five by five, so a very strength billion, if I was on that, and then I switched to a cut, well, then maybe I'll go to supersets and hypertrophy training because it's novel.

And so you're sending that novel signal while also manipulating your calories, should be hopefully enough to lean you out while also trying to hang on to as much muscle as possible. With resistance training, your goal is always to build muscle. I don't care what you're doing with your diet. It's always to build muscle. Why? Because when you're losing body fat, you want to hold on to your muscle. Of course, if you're trying to gain weight, you want to build muscle. Now, some people lift weights to burn body fat. That's wrong. Does that mean lifting weights or doing resistance training doesn't burn body fat. That's wrong. Does that mean lifting weights are doing resistance

strength isn't burn body fat? No, that's not true. It's one of the most effective ways to burn body fat. But the goal should be to build the side effect of which is a faster metabolism, a more muscle, it's burn more calories, which makes you get leaner. So the goal always, now this doesn't mean you'll build.

So I don't want people to freak out and be like, I want a calorie deficit, I'm losing strength. It's going to happen. But your goal should always be to build, regardless of what you're doing with your diet, because at the very least, you'll hold on to more muscle by doing it that way. Next question is from Huntly, Michael,

does taking too many supplements or vitamins have possible negative consequences in regards to liver and kidney health? Yeah, it depends what you mean by too much. Like, I, I took a whole bottle of vitamin D, I mean, will that affect my organ period? Well, we talked about this a long time ago, and I actually think that this part is more common,

especially from health and fitness people that take a shake, take a bar, take a multivitamin, and now you've got things like your iron and magnesium and some of these things that you don't need that and all of them are giving your RDA. So like a lot of times you'll flip around the back of a supplement. Yeah, vitamin fortified supplements and then you take a protein shake that is basically saying, here's all the vitamins you need for the day and then you also take a multivitamin and you also take a bar and all of them are saying, this is everything you need for your day,

and there's certain things you don't want a bunch of. There's certain things that are gonna matter, are gonna be negligible, but then there are certain things that we don't want too high of levels, and I think that have an adverse effect. Yeah, it depends on what you're talking about and what you mean by too much. Like, you can get away with a lot of vitamin C.

If it's fat soluble vitamin, you can't really get away with too much. Crateen is very safe, but at some point, I mean, anything taking too much, you can drink too much water, that'll kill you. Well, you can drink, it takes too many BCAs throughout the day, and it actually affects your mental state, right? The pressure. The pressure pressed, yeah. And so, I mean, there's some cause and effect there,

but there are some, you know, that would actually provide a more toxic kind of environment if you can in daily body with it. What are those? So it's like what I said, right? Magnesium, zinc, iron, minerals, and fat soluble vitamins. So that's basically those are all the ones your body stores. So it doesn't get rid of what it doesn't need at storesome.

And if you keep taking them in, you'll store more and more and you get files. Yeah, until you get to. That's a problem. And then it's just, and basically you're overwhelming the kidneys because it's having to filter it. I don't know if it's going to be so much of the kidneys. It depends on the nutrient, but you'll get like calcium.

You can start developing calcium deposits and your arteries. Too much vitamin D, I think, can cause issues if I'm not mistaken with your skin. So it depends on the, or it can cause deficiencies. So like too much zinc can cause a deficiency in copper, which can have its own issues. So it really does depend. When it comes to herbs and other weird supplements,

I mean, if it's a stimulant, can you take too much? Yeah. Too much stimulant's gonna not be so good for your health. What's the factor that like, because like pharmaceuticals are so like concentrated that that's more of an impact if you you know overdose versus supplements. Well it's easier being as constant. Yeah like it's really hard to overdose on nutrients in nature. It's even possible. I've never heard of it. I mean I guess you could eat like you could eat a lot of like beef liver and you might you'll get too much

iron. Okay. You know because it's so dense and liver. I mean for for me, it's iron. I mean, I heard it though, right? I've never, I mean, maybe it's possible if someone actually actively tried to do that if someone ate four pounds of liver in a day, which I don't know anyone is a part of it. You got a rude, you got a party. But I don't know anybody. That's why I think we always recommend

to go the whole food wise, right? Like, go natural. Like, if you, I mean, I, this is something we still have yet to create. I've always wanted to, I know you could Google it in finance. We don't need to create it, but, you know, I've found tables Google it in finance, we don't need to create it, but I've found tables where it's like all the different foods

and what vitamins and minerals they provide that your body needs. And if you look at that table and you go like, oh, I do a pretty good job of eating all those things in rotations, and you just become aware of like, oh, wow, you know what? It's been a week or two since I've had any real fruit or any of these things, to me that's where you supplement.

That's when you utilize those things. We're going into winter, I wanna keep my vitamin D level. Right, versus just, you know, every day I take this, this, this, and this regardless of what you're dieting. You know what levels are? Yeah, regardless if you know what your diet is. I mean, maybe you got plenty of that in your diet, so why are you supplementing for that?

I mean, so a waste of money and that in your diet, so why are you supplementing for that? I mean, it's a waste of money, and then it could potentially have some actual. Now, if you look at the reports of liver and kidney issues, very few of them are related to supplements. The vast majority are related to pharmaceutical substances and drugs. Over the counter, like Tylenol. Tylenol can cause some serious issues with liver. And there's lots of these pharmaceutical drugs

that people use, and they have to get processed through the liver or the kidneys, and they can cause lots of issues. I know back in the early 2000s, when I was, and lots of people were taking these over to the counter, kind of design our steroids, and we thought they were pro hormones or whatever, that they had to get processed through the liver.

I mean, could you overload your liver with that? Oh yeah, you totally could. So it depends on what you're talking about and what your levels are. I do suggest when it comes to minerals and fat soluble vitamins to know what your levels are. So you know, if your supplementing is okay or if you're taking in too much,

everything else I would always stay within reason, what's recommended and what's found in studies. I mean this goes without saying, but I'll say it anyway, you can take too much of anything. Yeah. More isn't always better. Yeah, it reminds me of that that there was like a contest or something where I don't know if it was a hazing at some college, but no, I was on a talk show. Ready, you take them out of the water. Yeah, who could pound the most water in a short pair of time? The person died. Person died. Their cells literally drowned. So this is true for any substance. And you know what I think this comes from. It sounds like a kid who's taking like three or four supplements and their mom is like, you're gonna hurt your liver as my mom.

You're gonna hurt your liver and your kidneys. you know, so, you know, probably not, but if you are overdosing on things that can store it on your body, they can definitely cause issues. So again, get those levels tested so you know what to supplement with. Look, if you like our content, head over to MindPumpFree.com and check out all

of our free guides. They can help you with most of your fitness and health goals. You can also find all of us on Instagram. So Justin is at Mind Pump Justin. I'm at Mind Pump 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

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