Mind Pump: Raw Fitness Truth - 1771: Why Drinking When You Eat Can Cause Fat Gain, Steps to Get Back Into Training After an Injury, How to Adjust Workouts When on TRT & More (Listener Live Coaching)

Episode Date: March 16, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Are you having trouble burning body fat? STOP drinking water while you eat! (6:05) Would you give the Government the ultimate control over your money? (12:23) Talk about work “benefits.” (21:26) How Neanderthals and modern humans fought. (24:39) Blinkist is a great way to get the gist of a book. (29:51) Ned’s Sleep product has been reformulated. (34:40) Joe De Sena on the desired outcome for his new show ‘No Retreat: Business Bootcamp’. (35:53) #ListenerLive question #1 - What are the steps to get back into training after a concussion? (49:20) #ListenerLive question #2 - Can you provide some mobility training advice for gymnasts? (1:03:27) #ListenerLive question #3 - How would you recommend building consistency and adjusting your workouts while on TRT? (1:12:46) #ListenerLive question #4 - Any advice on how to train to shrink down my legs? (1:23:26) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] March Promotion: Limited Time Power Bundle! MAPS Strong and MAPS Powerlift for the low price of $79.99 Here's what's in Biden's executive order on crypto Company gives employees 30-minute paid masturbation breaks in special VR ‘w**k pods’ Neanderthals And Humans Were at War For Over 100,000 Years, Evidence Shows Visit Blinkist for an exclusive offer for Mind Pump listeners! Visit NED for an exclusive offer for Mind Pump listeners! No Retreat: Business Bootcamp In Search of Excellence: Lessons from America's Best-Run Companies Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP10” at checkout** MAPS Prime Pro Webinar MAPS Prime Webinar Visit Four Sigmatic for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout FIX Bad Posture With HANGING (NO MORE FORWARD HEAD) - Mind Pump TV How to Build Ripped 6-Pack Abs (No BS Exercise Series: Video 2 of 6) - Mind Pump TV Day 6: Mobility Exercises - 30 Days of Training (MIND PUMP) How to do a Jefferson Curl  MAPS Fitness Anabolic No BS 6-Pack Abs | MAPS Fitness Products MAPS Fitness Performance Build Your Hamstrings- How to Properly do Good Mornings – Mind Pump TV The ONLY Way You Should Be Doing Lunges! (Build GREAT Legs) - Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Joe De Sena (@realjoedesena)  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 had live callers. They actually called in, and we got to coach them on air with their fitness and health. By the way, if you ever want to be on one of these live episodes,

just email your question to live at mindpumpmedia.com. Now, we open the episode with an intro portion, so this is before we do the live calls. This is where we talk about fitness and current events, and we bring up some scientific studies, and actually in today's episode, we got to talk to one of our good friends, Joe Dacina. So today's intro was 38 or 39 minutes long.

After that, we got to the live questions. Here's what went down in today's show. We opened up by talking about how drinking water with your food could be preventing you from losing body fat. Then we talked about the executive order to get the digital currency, an actual digital currency for the government, up and moving, put on your tinfoil hats. Then I talked about a company that included masturbation pods as a perk

for their employees. That's interesting. Then we talked about Neanderthals and modern humans, the battles that happened back in the day. I talked about books that I like to read on Blinkist. Blinkist is a company we work with that will let you get the gitt, just the gist of the book you're interested in, right? So one of my favorite books is Free to Choose by Milton Friedman, Love That Book. But, you know, I'm trying to show that to my son.

He doesn't want to read the whole book. So I got Blinkist and he gets to hear 15 minutes of that book, like breaking it down to summary, right? So you can do this with all your favorite titles. If you go to Blinkist, you can get 15 or 20 minutes of a book and basically learn what you need to learn. So if you love to consume information

at the same speed and rate that I do, which is very quickly, then you'll love this particular company and app. So go check them out. Head over to blinkist.com, that's B L I N K I S T dot com forward slash mind pump. You'll get a seven day trial, okay? And 25% off the premier membership. And again, if you like to learn and grow as a person and like to grow as fast as possible, use this app, the type, the information you'll be able to consume and the speed you'll

be able to consume this information at is significantly faster than if you went and read the whole book. It's pretty cool. Then we talked about the new and improved sleep formula from Ned. So Ned makes some of the highest quality hemp oil extracts you'll find anywhere. And they have a sleep formula that's high in CBN and CBD. Both of them combine, make you relaxed, help you get sleepy,

but they've also added botanicals to this, things like Valerian, skull cap, passion flower. So you take this 30 minutes before you go to bed, out, you are out. I mean, you sleep like the dead. It's insane. I take this, this is like my emergency sleep supplement if I'm traveling or I know I need a good night's sleep

or I'm too anxious or excited to get to sleep. I take this 30, 40 minutes later, I'm done, I'm out, I'm sleeping and I wake up feeling refreshed. Go check them out, head over to mindpumppartners.com, find Ned, click on it, and then use the code, mindpump for a discount on all of their products. And then we talk to our friend Joe Dessina. He actually is hosting a new series on CNBC. By the way, he's the founder of Spartan Races. This guy's a character. You're going to love the interview we do with him. And of course, go check out his series. Then we got to the live question. So the first one was from Connor

from California. He wants to get back into training after a concussion. So we kind of give him some advice there. Then we talked to Deanna from Alabama, needed some strength training advice for gymnasts. She's actually a coach or trainer for gymnasts and wanted some advice. Then we talked to Mike from California. He just started TRT, wants to know if he should work out more

or less and also had some questions about consistency. And then we talked to Ellie from Australia. She's a woman, she's lean, but she's storing excess body fat in her lower body and her legs are a little bigger than she'd like. So wanted some advice on how she could shrink down her legs to give herself a more proportionate body. Also, all month long, we're running a promotion. We actually combined two maps workout programs

in a bundle called the Maps Power Bundle. So here's what's included in this bundle. We put maps strong in this bundle. Map strong is a strong man inspired workout program. It's three months long. It's got unconventional exercises. Of course, you're gonna build strength, but you're also gonna build strength stamina and endurance,

just like strong men need for competition. Great program, very popular. And we combined it with maps, power lift. Maps, power lift is a power lifting program. So maximal strength in the bench press, the squat, and the deadlift, okay? That's also a three month program. Now, normally, if you get both of them,

they retail at $300, but right now, and the deadlift, okay? That's also a three month program. Now, normally if you get both of them, they retail at $300, but right now, you can get both in the Maps Power Bundle for $79.99. And 99 cents, that's it. One payment, lifetime access to both programs. So go sign up, go check them out. Go to mapsmarch.com. Once again, the site is mapsmapsmarch.com.

Once again, the site is maps, M-A-P-S, march.com. Teacher time. And it's teacher time. Mama mia, it's a teacher time, I favorite time. Yes, Adam, you have changed again. We have three winners for this week. We have two for Apple Podcasts, one for Facebook. The Apple Podcast winners are ESF33, and Harp and Pipes Mom, and for Facebook,

we have Riley Cailer, all three of you are winners, send the name I just read to iTunes at mindpumpmedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to you. That's a beautiful. Yeah. Are you having trouble burning body fat? Stop drinking water while you eat.

What? I know. Stop drinking water? Yeah. Okay, so one of the most profound things that I learned as a trainer, and you guys know this, right? As a trainer after years and years, was to start to train and coach people

based off of behaviors versus the mechanistic actions of things like fat loss and strength training all that stuff, right? And one thing that really influences our behaviors in a way that gets us to eat more food is to drink water while we eat because it prevents us from slowing down and fully chewing our food. And I'm speaking from personal experience. I figured this out because I was having, you know, you guys know I struggle with gut issues here and there right now I'm doing great,

but it's sometimes it's bad, sometimes it's good. And I remember the past, I had all these gut issues and I had a gut health specialist tell me, you need to chew your food more, try that out. And I said, well, I do chew my food and they said, well, do you drink water while you, and I said, yeah health specialist tell me, you need to chew your food more, try that out. And I said, well, I do chew my food, and they said, well, do you drink water while you, and I said, yeah, and they said, stop drinking water while you eat,

and then see if you need to chew more. And sure enough, I had to chew way more, and it did help my digestion. And then I realized it takes me way longer to eat the same amount of food. And so I started communicating with the clients, and studies actually support this. Studies show that when people

chew their food fully, they eat like 10% less calories than if they wash it down with water and stuff their face. We all should listen to grandma. Yeah, that's true. You need to feed them, you need to feed them. Yeah, seriously though, it's such a, like a, I don't know, like it seems stupid and simple and, but it's the same experience with me. Like I didn't even realize, and I don't know, like it seems stupid and simple. But it's same experience with me.

Like I didn't even realize, and I think you're just like in your own way, like you're just constantly doing what you're gonna do during the day and like I would just drink with my food because it was, you know, whether I was rushing off to something or whether, that just became a habit of mine where I would just wash it down.

I felt like every huge bite I was taking I had to wash it down. Didn't realize I was taking massive bites all the time, became like a real problem for me in my digestion and then it was getting in the way of me progressing in the gym. So I acted surprised when you said it, but the truth is I think we've all,

at one point, mess with this. And I think the thing that it it, it's just another example of how distracted we are when we eat. Yeah. On your phone, we've talked about that before about getting off your phone or don't watch TV. And I think Justin, you hit it right on the head. I think that's what everybody is doing.

I think everybody is just racing to get the next bite in. And you just, some consciously, you start to piece together that, oh, when I take a drink, I try to get bite, it flushes it down faster so I can get to the next one, and you just don't even think twice about it, and then it just becomes a habit and behavior that you do always when you eat, and simply interrupting that and saying,

hey, I'm gonna sit down, have a meal, and I'm not gonna have any drinks with me while I do it. I mean, just makes you become hyper-present because you said so, you have to chew it like 30 more times to get it down. It sounds silly. I know it sounds silly, but I swear to, and studies, again, they support this. It's about 10 to 15 percent more calories when we eat rushed or we eat fast or we eat distracted. And, you know, digestion starts on the mouth. That's right. That's part of the process. It is. And liquefying your food is very important for a couple of

different reasons. One, it breaks the food down into smaller pieces, which has a larger surface area to mass ratio. Meaning it's easily digestible, right? It's more to more easily digestible. You get more access to nutrients. Because the process is slowed down, you have more time for the signal from the gut

to get to the brain that says, hey, we're eating, you don't need to eat as much, so your hunger starts to drop. Yeah, you're more serious. Yes, absolutely. And I got into this habit because as a trainer, I'm sure you guys did this too, in between clients, I would have my meals, right?

It was when I would eat six, seven meals a day, and I'd have one client finished, next client's warming up for 10 minutes on the treadmill. I'd drive into my next one, just like trying to pound it down. Totally. And then when I had to slow down, I'm like, man, I have to, I really have to chew,

especially meat. I got a chew, you have to liquefy it in order for it to work. But once I did that, my digestion got better. And again, once I had clients do this, it was funny too, I experimented this way. I told clients it'd say, I want you to try this out, I'd say, don't drink anything while you eat,

and they say, what about water? There's no calories, and no, no, no. Even water, don't drink while you eat, just, let's just do this for a second and see what happens. And after a few weeks, they would lose like three, four pounds, and they'd be blown away, and then of course, they would think that there was something

that had to do with the, you know, is the water, you know, making the, it imbalance with the acid and the stomach and the food or something where it's like, no, no, you're just eating less. Yeah, because you're not walking back. You know what I haven't tried, that might be a decent strategy, is actually to, you know, drink a whole glass of water

before you eat and then no water while you eat. Yeah. Probably a good strategy. I used to tell clients that to help, you know, because a lot of times when we think we're really hungry, a lot of times we're just thirsty, we dehydrate a little bit, right? It's a good point., because a lot of times when we think we're really hungry, a lot of times we're just thirsty. Yeah, I'd rate a little bit, right? It's a good point.

So, having a glass of water like that to kind of fill you up a little bit and then also not drinking it all while you eat, probably a pretty good strategy for a lot of people. Yeah, so an aeravetic medicine, and I hope I'm getting this right, I did have a friend that was an expert in aeravetic medicine and they do talk about balancing liquids with solids and the way they communicate it is different, but it's something to do with balancing out the acids in your stomach. Just like hot foods and cold air.

Yeah, and profile foods. He used to say, drink a full glass of water 30 minutes before you eat. So he would say, 30 minutes before, drink a big glass of water, then 30 minutes later, eat your meal, don't drink any water while you eat your meal, and then wait a little bit before you drink more water. That was what they said. Now, I'm not an expert in aerodynamic medicine, so I don't know what the rationale is there, but what you said Adam, I think, makes perfect sense. As far as thirst in a hunger goes, that's 100%. I would have clients, it's funny too. Here's another one. You have people aim for a gallon of water a day, and they just eat less as a result of it because they're not before yeah

Because they're not as thirsty, but I know it sounds funny, right? Don't drink while you eat and you'll lose weight, but it's true. Yeah, and it's behavior based on your ears So instead of telling someone cut your calories by 10 or 15% and they have to track Yeah, don't track your calories. Just don't drink while you eat watch what happens and people end up eating less Well, let's um let's talk about more things. We're not experts in. Oh, great. I love it. I love it.

Great. Great. The executive order just recently came out that the government is full on getting into cryptocurrency. Did I read that correctly? Oh, that's good. Okay. So there's discussions for an executive order that will encourage the creation of

a digital currency, like an official government digital currency. So that's the people. Anybody else concerned about this? It's just me. I don't like it. I actually predict that this is going to get Biden reelected. This is my theory. If they do this, if we actually get it, let's hear

your currency. Yep. So my theory is what we have. Okay, everybody knows what's going on with inflation. It's getting crazy. Now we have, you know, a war that's going on right now. We've just heard that we've just heard potentially that we're going to be printing more money. We all see what's going on with gas prices. So everything's going insane. So you have a ton of people that are struggling right now. They're living paycheck to paycheck, the gas to get their truck. 64% I just read that. 64% of Americans right now because of inflation or living paycheck to paycheck. Majority. So my theory, if this goes, if the executive order goes through, if they do create a government

cryptocurrency, then the very next thing that happens after that is Biden is going to come to the rescue and put out a UBI via cryptocurrency for, you know, they'll figure out a, you know, price point or, I mean, income point, right? So if you make under say $60,000 a year, you will get a, you know, $1,000 worth of cryptocurrency, which can be used for these things at these places. And I think everybody is gonna be excited about it. I really, of course, you're gonna have the few people that wish you were wrong, right? You know, just imagine, it reminds me of what like,

the kid runs for fifth grade president, and they're like, you know, elect me and we'll get 15 more minutes for recess, or we'll have free people. Free soda for everybody. And it was like, yay. Yeah. So you know, it me and we'll get 15 more minutes for recess or we'll have free pizza on one. Free soda for everybody. Everybody was like, yeah. Yeah. So, you know, it solves inflation, more inflation.

Yeah. No, you know, okay, so I have an issue with this for a couple reasons. Well, first off, I don't, I think UBI is a great idea. So long as we eliminate other welfare programs because the bureaucracy that exists to administer all the welfare is such a waste of money that if we got rid of that bureaucracy it's like, you're talking about tens of thousands of federal employees that are there

just to administer all these different programs. You got rid of all that and you just gave people money, you would save taxpayer dollars. And I think you'd have people spend money terribly, but you have some people that would use it in good ways. My issue is with the digital currency, because that means that they would get rid of paper currency.

That means no coins, no paper, no nothing. And now we're giving the same entity that, you know, Paul. It makes sense though, I mean, with the infrastructure there where they've already tested UBI with certain areas and had some successes and whatnot to then roll in, you know, well, let's see how the cryptocurrency would fare in that situation.

Well, by doing it that way, they could just can control so much more. They would, it's a slow drip. First of all, they would make all other cryptocurrencies illegal, very illegal. Yeah, it would be relegating to the market. We like banned. No competition whatsoever.

We have the digital currency. Oh, you think so? I don't understand. No, it's enough out all other, no way. So maybe it'll currency go that way, but I think that the way it would roll out first is that it would work in conjunction with or call. Oh, they wouldn't ban it outright.

Yeah, yeah. But right now it would look more like food stamps, just digital version that they could do. They wouldn't buy you in first, but honestly, the scary part to it all is just the limitations and access that the government would then be able to basically program in what you're able to buy with that type of currency. And they have the ultimate say of what you do with your money. Well, I mean, okay, so they would, I think, 100% they would get rid of other cryptos because they want no competition.

Number two, remember, this is the same entity, and I hate saying this because it sound like someone's gonna be like, oh, you're conspiracy. No, no, this is the same entity, and I hate saying this because it sound like, you know, someone's gonna be like, oh, you're conspiracy, no, no, this is legit. Like, we're talking about the same entity that bombs, countries, under false pretenses. We just got out of a war, or a couple wars that were kind of based on some of that, like Iraq, for example. The same entity that can legislate, that creates executive orders that go around the constitution, that has done some pretty weird shit, that can throw you in jail if they want. Now they have complete control of money, 100%.

So they could literally say, Adam, you know what, we're not gonna let you spend money on anything except for food and housing, and that's it you're done. Or they could say, we're gonna freeze all your stuff. You get nothing, you can spend nothing. And if anybody spends money for you, they'll go to jail and we can track everything.

So it's a bit, out of us. I'm the least fearful of the scary power moves of that, although I'm not completely like not a worry about, I'm just not as afraid about that as I really think this is just a power grab, money grab slash benefit the elite, while we pretend we're helping the, you know, poor. It's not, that's the part that I think that,

here, it'll sound really good to the majority, right? The majority will go right as we're all starving and having a hard time at the pump, everyone's going, oh my god, what are we gonna do? Inflation is running out of control, it's not gonna slow down. What I wish people did was actually watch videos specifically of what comes out of these elites' mouths.

So the world economic forum, if you guys could just please do me a favor, if you're listening to this, to Google that, to just watch videos and see what a lot of this. Yeah, what they actually came out of their mouth in terms of like reprogramming human beings. Yeah, it's really weird. I wonder.

I wonder, it's trippy. Where are they gonna store this? So here's the thing, right? Are we gonna store this in our normal banks? Or are we gonna store this in government, new government type bank, right? I wall it. Like a wallet, right?

That would make me a little bit weary. Of course, and then that means they could tax you very easily. Oh, you know what? We need more taxes on, I don't know, the wealth is a lot of them. Well, so you're thinking, I think maybe- I'm thinking- Potentially years in advance. I'm thinking like the immediate like this is what's going to get Biden re-elected and what's going to happen. Oh, yeah, they'll sell the shutt of it. Right now, it's going to be people free money. We're not gonna get rid of money right now. We're not gonna shut down other cryptocurrencies right now. The initial move is to do it as a way to support

and help people that are in need or that are struggling to get by. And so they will push out this currency, this digital currency that you'll, and just like food stamps, you'll only be able to use it for certain things. And you'll, based off of the income that you'll, and just like food stamps, you'll only be able to use it for certain things, and you'll, based off of the income that you make, you'll get, and a lot of people are gonna be very supportive

and excited about this. Yeah, you're probably right. Yeah, I would agree that this, and of course they're gonna sell it, you know, really well. Now, how are they gonna, how would you get rid of the dollar? Right. I don't think they could get rid of the dollar unless the dollar became worthless. So, and again, again, here we go. Let's go down this path a little

bit. If I were to write a script on how to destroy the value of the dollar, the last few years would devalue a dollar. It would be perfect. Like, it's pretty more, pretty more, create more inflation, create more instances of where we need to put more money. Get yourself into war, cause more money. And then the dollars like worthless and then they come with the rescue with the new, you know, what are they going to call it by the way? Biden bucks. No, I don't think we're, I think we're still a ways away from eliminating control

point. But I do think that this is going to give the government an even larger foothold. And I think people are going to do it and be excited about it. I think that's the scary part. I think the scary part is that it's going to get presented to people as huge relief and help.

And it's going to seem like a no-brainer. If you're somebody who's struggling like that where you're gas doubling in price right now, literally means you might not be able to pay your rent. And all of a sudden, Biden comes out and says, hey, listen, if you're at this income level, two people are hanging on a string. Like, would you say 64% of a...

Pay check to pay check to pay check. And what if it's a discount? What if, what if it does this? Like, yeah, you can still buy your gas at $8 a gallon. Or you could buy it at four, you know, by using your control coins of gallon, or whatever you wanna call it, you know, it could be so.

It's interesting to me how people sort of pay attention when gas prices go up. Like all the other shit's been going on, but like gas prices, I think it's because it just stings more, right, when you get to the pompiers. Well, besides that, like gas goes up, food goes up. Cause it's the next, yeah. All the transportation involved goes up. Did you know, the next, yeah, all the transportation involved goes up.

Did you, I saw a picture of like the average, like the cost it was like a few years ago to fill up the tank of a big, you know, what is it? 18 wheeler, you know, diesel or whatever, was like $800 something dollars, and now it's something like $1,600 or $14. Just see, I mean, that's a huge increase in the cost of fuel.

I'm, I got some, some, we'll take a left here. Can you lift this up a little bit? I got you. Hey, so check this out. This company just created a new, I don't know, perk for employees, if you will. I'd like to know what you guys opinion as if you think this will spread.

So a sex startup. So this is a company, it's like a porn site called strip chat. I'm not familiar with them. it's like a company porn site called stripchat. I'm not familiar with them. But anyway, they're a startup called stripchat and they have, this is a new perk. If you work for them, what they've built are called Wank pods.

So if you say, this is real, you're not being trolled? No, this is what, so check this out, right? So it's a pod for masturbation. So if you're an employee there, you can go in the pod and this work benefit, right? And here's what it says. It says here that each link pod is planned to come fully equipped with masturbatory accessories,

including a 4K LED screen to watch VR cams, boosted by Dreamcams technology, an Oculus Quest VR headset, lotion, tissues, and more. Dude, how mad are you for the janitor? You know, in that place. I'm leaving, dude. I resign. So, okay, now, does the article,

a serious question, like, what is the, what's the logic behind this? Like, what is it supposed to, is the idea that you're, everybody needs a break and this is good for that. You're gonna be more productive. I mean, it's better than cry and closet. Yeah, I'm with you on that.

Yeah, I was picturing this, right? Like, it's better way to maybe doubles. Maybe doubles is that? Go out the cry or maybe have a jerk. Cry or a jerk? So without what else? Cry or tug? All right guys, meetings done, Wank pods are open.

So it makes me, the thing that comes of mind is like, won't people know? Yeah, how ashamed are you? Yeah, like, yeah. You're just opening up the pot. A good link. Whew. That's the third time today, really?

I mean, you've got a big meeting, you know. You've got to get my mind right. It's like when you go to the bathroom and you see someone shoes and you know who it is, I was, John taking a shit again for like 20 minutes. This thing knock on the door. Who's in the wig pod? They're taking up all the space.

That is so easy. Okay, so what is the company do there? You said there are a sex strip chat. A strip chat? What is that? I have interest in what they do. I have no idea. It's just a sex startup company is what it said.

It sounds like strip chat. Very progressive. I'm gonna guess. Maybe Doug you can look it up, strip chat, but. But they're great search. So they're like fans only, like that's weak, dude. We, you know, we're gonna want up yo. I think it sounds like maybe you connect with people

on your phone and they strip for you. I don't know. That's what I would guess. Has anyone been following the news on the only fans? What's going on with them? Like, remember, they weren't they trying to sell? And then that would they- I'm even more convinced now that that was just

like a publicity stunt. Thank you, Doug. That strip chat up there. Oh, hey, yeah. So I think it's live. I got a purse right now. Oh, hey, Doug, why did you just type in acid and came right up? Yeah.

Yeah. And you're in your browser. What's going on? Wow. Andrew, you got to use them like blurry things. I should look like, um, classy. Yeah. Yeah, super classy. But that should look like classy. Yeah, super classy.

I mean, from here it looks better than porn hubs like homepage there. It looks good. I don't look at that stuff anymore. Yeah. Okay. All right, so I'm gonna change directions again. I was reading this really cool article on

Neanderthals and Ancient Humans. So I don't know if know if you just and I'm sure you think this stuff is cool My ears are perconous. That's search history. So broad. I know I Neanderthal This guy's into some weird shit But I you know I was so we know that Neanderthal's and modern humans Coexisted for thousands of years right and then Neanderthal's went extinct. They don't exist.

And so the prevailing theory is that modern humans, yeah, they were ugly. And the Anderthales ward quite a bit and fought each other quite a bit. And there's lots of evidence of this, right? Like we'll see skulls of Neanderthals and modern humans with like, you know, like a blunt force trauma to the head or broken arm like they were blocking something.

And so I was reading this article about the speculations on how they fought. And Neanderthals were very heavily muscled, strong, and had bigger eyes. So they were better in the dark and at close quarter combat. So they're fierce, you know, you know fierce combatants, right? fierce people to fight with. But modern humans probably won because of technology. So we invent fear and stuff like that. Yeah, things. And so with the, so the article I read and I just had this picture of like, how fucked up this is like, Neanderthals with their clubs running around and then like, you know, modern humans throwing spears and running away. Oh, so they just drone just like blow them up.

throwing spears and running away. Oh, so they just... Drone just like blows them up. So. But hey, dig that. How fucked up is that, right? So you had all these like these different types of humans, just fucking each other up. Yeah, well, I mean, I heard there's a lot of inner breeding

between the species and that. I don't remember what it was called, like the species after that, but then... Did it soviens? Did it soviens? And then they crossed the great bearing straight and then made their way to the Americas. But yeah, it's interesting.

That whole history of having different types of human species all co-existing at once, and the little hobbit species. And it's just a trip to me. It makes me even more like think of stories. Lord of the Rings where they take a lot of that stuff from all like like German, I forget like that. That lore and stuff. That whole history and they kind of put it together.

How like that, all those stories had some bits of truth in it. Yeah, I mean, there's evidence that we ate them and they ate us. Like, and then of course, it was crossbreeding, which is probably more like we captured them. And then you know, had sex with them type of deal. Rather than working together. I mean, we're all just disgusting. Yeah, humans are pretty messed up.

You've ever seen the studies on chimps and what they do with like competing clans. Vicious. Oh, bro, super violent. They rip the competing, you know, chimps apart and eat them and do horrible terrible shit To each other and we're pretty close to the limit. So we're part animal after all. Did you see isn't Lord of the Rings got a prequel? Let's come out soon. They do what? Yeah, yeah, yeah, where? So it's on Amazon. Yeah, Amazon bought the rights along a while back I think we even brought that up but they spent a lot of money on this and they're pretty

much baking on it being like the next kind of game. So what all these streaming services did, you know, you picking up on this like with the whole marvel. Yeah. Yeah. Any kind of franchise that has that epic of a story to build into. A follow-in, yeah. Yeah.

Wow, that's going to be cool. You know my son's never seen Lord of the Rings by the way. Really? You're not excited. I am to watch two of the rings with him. He's never seen him before. Lord of the Rings amazing. Oh, I love it. I'm surprised he hasn't. Me too. I don't know what kind of that is. Is that old? Lord of the Rings? Yeah. When did it come out? 20 years ago. Huh? Did you say? About 20 years ago.

20? Yes. At least the original one did. Wow. So this is before Frodo and all that, right? So it's just like it's Saramon and like his rise Yeah, I think there's just some side story Did you guys know yet? Did you guys watch when you were kids the animated movie of the hobbit and Lord of the Rings with the weird singing in the beginning You're watching I don't think I did bro. You got a watch it is look at that 20 it 2001 it came out Wow, you guys have got to watch the, you have to watch the origin,

like the old, it's probably from the 70s or 80s. Cartoon one. Yeah, it's actually pretty good. It's a little creepy and a little weird at the same time. I remember like, so they had those ring rates or is that what they got? Yeah, so they like come in and they're, I forget what kind of animation that is,

but they actually use real humans, but then they like draw over them and it made it even more creepy. It was scary, dude. Yeah, they just scare me as they watch this. I remember so in high school, we read the Hobbit, and I do remember us watching a movie in school,

and that was before, because you said, what did you say 2001? So that was terrible. Oh, it was, the cartoon was, maybe Doug can find like, like 70s, I? So that was, the cartoon was maybe done, like, it was like the 70s. And I remember specifically because of smog or smoug right, the, the, the, dragon and how they found this one scale.

That was missing and they shoot the arrow. And I was, I was like so excited when I was a kid, when I watched it, I could never find it. Gollum was in there. Yeah, and then I got older and I watched it again. And I went, this, this I did try to show my kids at one point. And the beginning with the singing and stuff was my kids' request.

Are the books your, your boy reading? Are they, are they anything like what we read when we are like the same type of people? My son is into like, what are they reading? Like he, my son likes to read, and he read animal form, Fahrenheit, whatever. He reads all the classics and he's super into them.

Interesting. In fact, I'm getting him to read, that's it right there, Doug. Yeah, I'm right into the freaking scary ass looking demons or whatever. Oh, yeah, dude, that was creepy. When did that come out? 78? 78. Yeah, that was before I was born. That's wild. Wow. Yeah, I, so I'm having, I was introducing my son

to Milton Friedman, right? Frieda Chuse. Oh, yeah. And, but he's reading a lot of books right now, some for school. So on Blinkist, you can get free to choose, 15 minutes, and you really get a good, the gist of it. So it's a great way to kind of get the idea of a book. And then if he wants to get in deeper, I would kind of pitch it to him that way too.

And free to choose for me was life changing. I watched the series, which you can still watch on YouTube. And they're like late 70s, early 80s. And Milton Friedman literally predicts all the stuff that you see in the decades past. So everything he says is super accurate. That's one of the cool things about Blinkz is that you have that ability just to get the little 15

to 30 minute, little quick snip bit, other whatever. I just, I just cute something that I was called Evil Genius, because somebody recommended to me, which is, it's all Milton Friedman and economics and all this. It was written in 2020, but it goes all the way back to like Friedman era all the way to now and like what we've been doing. And I've been wanting to read it

and I'm like, God, I got all these other things that I'm reading right now, so. I like it because I'm a information, like I love information, but I don't have oftentimes the attention span to go and just read a full book. You guys laugh, because you know. I like reading articles, right? So now for all of us with ADD. Yeah, so I get on there and I get a both. I like this book.

15 minutes worth. Now if I want to go back and read the whole book, I can or I feel like I really think it was made for you. I do. I know. I think it's like perfect for you. That's how it's exactly how every book I've ever sent to you. You always get back to you know, like Did you just like read the clip notes? Cause I don't think you read the whole book. I just told you to read it the other day. Not maybe like chunks of it. Yeah, dude. I read the back.

Hey, did I tell you guys, I actually, you know how many A, you know how many reports I got on A on in class by just reading the back of the book. I've done that once and I did get a good grade. I was so surprised. I always did if the following happened. If the teacher, my teacher's always gave this option. Kids, kids would never take surprised. I always did if the following happened. If the teacher, my teachers always gave this option, kids kids would never take it.

I would always be the only one. They would say, you have the option of doing a written report or going up to the front of the class and doing oral report. And 99% of kids don't want to go up to class and do an oral report for 10 minutes. Nobody wants to do that. Now you talking to a kid like me, I'm like, I get to go up there and just,

you mean everybody has to listen to me? Yeah. Yes. Yeah, it's so I read the back of a book. I remember the first time I did it with For Lord of the Rings that I was supposed to read that book. Yeah. And it's that I watched the movie.

And I went up to class and I talked about society. And it really, it's a story about how society is organized, but really it's on a thin line. And we're really very close to being chaotic, whatever, and the teacher gave me a standing ovation. I remember feeling slightly guilty. I would have died, dude, if I was in your country. I mean, imagine today being able to do it.

There's so much information on the internet now that, so back when we were kids, like you couldn't get away with a lot of that stuff. You know they have teachers have taken like apps, they can always make it, put it in, and then it'll pick up and you have the kids to really how long you're actually on reading. But still though, okay, all those,

all that software is designed to do is to pick up patterns of like, to see if it was plagiarized. Yeah, plagiarized. So, I mean, if you just were like, I mean, that's just late and you deserve to get in trouble for that, like if you're so lazy that you copy paste. Yeah, you copy paste for the internet.

I like paste some guy. I would have found you. From minors value, just to be able to research whatever it is that I need to write about and get articles and then just sit down and like Oh, I like that so I'm gonna write that note. Oh, I like that and then like put together your own paper Like we had to go read from the the book of the textbook or go by the buy was my favorite stereotype ever like in 80s movies Was like the bully that would like punch like this like nerd to like write them papers. Like did that ever work? Like ever in the history of like I've never heard of somebody below me just should have you know, if you don't give me an hand. No, no,

only how that works is actually the the the nerdy kid doing it for the popular kid who did the popular kid protects. That's right. The popular kid just lets them in the circle type. At least that's how I remember it being very tall. Yeah, that sounds more reasonable. Like 80s. Is that how you did it, Adam? Yeah, no. No. Hey, look.

I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like,

I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'll get you to check to you. We'll let you in the party. We'll introduce you to some of the cheerleaders later on if you do. I'll get you. No, but I'll get Susan to check your hair. You guys remember, I remember being more like that or if there was kids, obviously kids did do that.

Kids definitely wrote paper. But they didn't go beat him up. Yeah, they beat him up. It was, they befriended him. Yeah, and that was the thing. It was just like, now you could do it. And that makes more sense. Hey, I want to bring up one of our sponsors.

So Ned, you guys know Ned's sleep blend or whatever? Yeah. Which by the way, as an emergency sleep product will put you out, out, like you try that and you try not to get a good night's sleep, it's impossible. But they reformulated and added more, 24% more of the botanicals. So Valerian root, passion flower skull cap. So same thing, CBD and CBN, which they do different.

They added more Valerian, more Skullcap, more passion flower. Yeah, dude, so I'm excited because I love their sleep product, but now that they're adding more of that, it's probably going to be. Well, like, yeah, for certain instances, like as an intervention for me, like I was a little bit under the weather, like fighting this little like naggy cough thing and like I just knocked my, I'm able to get any good sleep dude. And I was like, you know what, I need to get good sleep tonight

and then drop that. I'll put the beard. To the hook. Yes, seriously. Where am I dude? I was like, I went through time. Yeah, it was great. Hey, did you guys watch Show to Sent us series?

I haven't yet, it's cute up for me to watch. And it just went loud. Oh, he's on mainstream TV. The guy's a character. The guy is a total character. He's made for TV. Yeah. You guys want to let's get him on the phone. Yeah. Yeah. Let's ask him about this. Call him up. Can you hear us find Joe? I can hear you find. So we were just talking off air a little bit. I want to hear from you what the desired outcome of the show was. We were you of, we're alluding to, obviously,

it's great for to get the name Spartan out there, but we're your intentions to get a series going and to do multiple series. What was the thought process? You know, years ago when we started Spartan and I announced a few races here and there, I realized, and you guys will appreciate this at Mind Pump, right?

I realized how hard it was to find customers willing to do hard stuff. You can build the most beautiful gym. You can get really shiny kettlebells. You can get everything you need in place, but nobody's coming. It's too hard. If we were selling cotton candy,

I'm like, that's easy to sell cotton candy and handbags and all that stuff. I'm selling something hard, so I said, I need a television show. I need a way to inspire people and bring them into the funnel, especially if we're going to operate globally. You know, trying to do this in 45 countries, no joke. So I ran around with my kettlebell, I knocked on doors, I actually came to your studio

there, right? I did everything I could to try to get a deal and get a TV show and the one place I never knocked was CNBC never focused on CNBC and then out of nowhere right before COVID this thing just happened randomly so But the goal is to motivate people to do hardship Yeah, that's been a message of yours since I mean forever right when we first met you talked about that and The value of doing hard things, so what you're trying to do with the show is to convince people that there's value

in doing things that are challenging and hard, and especially today, right? Especially in modern times. Well, I'm trying to specifically for this show, I'm going after companies and I'm saying, look, business is hard, this is a combat sport, 95% of businesses at start are gonna fail. Imagine you guys being in a sport

where 95% of the times you go out there, you're gonna like, this is a tough sport. You gotta have the stomach for it, you gotta have the mindset for it. So I wanna help entrepreneurs because I know how hard it is. And I believe, whether you believe it or not, whether the audience believes it or not,

I believe the one thing we could do to make businesses more likely to succeed is to make them resilient, is to create like mind fitness, mind pump, right? Get them to a place where no matter what come, you can't make payroll, no problem. Competitor opens up a cross-street, no problem. Factory burns down, no problem. Russia, you're creating more,street, no problem. Factory burns down, no problem.

Russia, Ukraine, more, no problem. I'll deal with it. Right? And that's what the show is. Yeah. Do you think companies, because it seems like companies are trying to do the opposite, make everything easier and easier for people? Do you think that that's to their detriment? Well, you guys remember Kodak. Kodak, for those listening that don't know, Kodak was the world's premier brand. Every good. It was, I think it was above Coca-Cola. Like Kodak was it. And I think, just like you asked, I think like most companies,

we try to get everything nice and tidy. Everybody tries to make sure they get their nice salaries and benefits and everything else. We become extremely complacent as a company and then you go out of business. So when you lose that fight, that daily grind, that there was a business book written that when I was first introduced to all these concepts back in the late 80s, it was called In Search of Excellence. I believe it was written by Peter Drucker.

They interviewed 500 or 5,000 companies. I don't remember it's like 30 years ago. And they found one common theme amongst successful companies. There was a monomaniac, male or female, and monomaniac on a mission. And they were just crazy. And they had to do whatever they had to do to succeed. And when you lose that, and you become soft and complacent, whether it's in business, your own life, your family, whatever, you lose. You remember what happened to Rocky Balboa after you lost that, you know, that drive, right? What happens? He loses. Yeah. Do you see this transformation with people who, I mean, we've talked about the

software, but people who do your racist, right? Do you see this transformation in them where they show up? Now the friend convinces them, okay, I'll get in shape for this. Maybe I'll get, you know, motivate me to lose a few pounds or whatever. Then they do the race and afterwards, you know, you've talked to us about this. Talk about the transformation you see from people who go from the office to climbing through the mud, jumping over walls, throwing spear, whatever. They change their mindset.

They build what we call resiliency data points, our DPs in their brand, a place to go to in your brain when shit's hitting the fan. Look, we've got, I don't know, 30, 40,000 people around the world now that have Spartan tattoos and other 34,000 of puffed mutter tattoos. I bring that up. It's not that the tattoo is going to save you, but that's the narrative now that you start conveying to the world. I'm a Spartan, right? Nothing's going to get in my way. So yeah, the transformations are incredible. I lost 100 pounds, Joe. I

no longer drink. I no longer do drugs. I started my company over again. I got back with my wife, back with my husband. I somehow muscled through missing an arm and a leg because I'm a veteran and the story's unbelievable. And it happens under barbed wire. It happens out there in the battle. Joe, give us a little bit of a teaser of what to expect with this show. I mean, did you take one company and do their team?

Do you was it multiple CEOs? Like, I've seen little bits of the preview, but I don't know exactly what's going down. It's a lot like Spartan. Are you doing a lot different things with them? With death race, that's what you use. A lot of people don't know this. I don't know if we've ever spoken about this,

but for 22 years, I've been doing this on the farm. We have a farm in Vermont, and I've been inviting companies like Google and Facebook and Tesla and Goldman Sachs, and they've been coming up to the farm, US Olympic teams across various sports. And we just put them through the past, we crush them in very unorthodox ways, where they hate me, and they hate the farm, and they never want to come back. But then you hear about it later and they're like,

oh my God, we completely transformed as a team. We completely transformed as a family, whatever. So what we've been doing for 23 years doesn't change with the show, which is simply I go in. I find out what are the three most obvious things that they're dealing with and they haven't resolved. Three big problems, every company's got problems. Tons of problems, my company, your company has problems,

every company has problems, every family has problems. We shine a light on those problems, bring them to the farm, highlight those problems around some obstacle, some challenge, crush them. I mean, just crush their souls. And they come out, they come out stronger for it. Are there certain characteristics you see in somebody when you first meet them where you could say,

they're not gonna make it? Or this person's gonna be okay even though they may be not film things though. You cannot judge a book by its cover. Wow. I've had 10 million people graduate our system somewhere in the world. And I think I told you guys a story years ago,

at some point I might have to, how we doing the time, we're all right? Yeah, we're good. I think I told you guys a story years ago, Amy Palmieri Winters, I don't really know her at this point. She's coming out of a challenge in ice cold water. We're forcing people to do a three mile swim.

She's coming out of the water at like, one o'clock in the afternoon Along with two six foot Marines that are jacked and they have six packs And I told them before they started. I told everybody if you don't finish by one o'clock you're out of the event Even though they've already invested like two days in this event if they get knocked out they're out Marines come out of the water Amy comes out out of the water. Amy sits down. It's unscrewing her leg to dump the water out. She got a prosthetic leg.

And I'm like, guys, you're out. Everybody's out. You missed the time by like 12 seconds. Sorry. And the Marines start crying. And it's not the negative against Marines. I've cried. You guys have cried before.

But she didn't. She screwed her leg back on it. She said, Joe, do you mind if I continue doing the race anyway for the next two days, even though I'm not officially in it? And so if the three of us were trying to figure out who was the finish, like it would be the Marines, it would not be Amy with one leg.

And that has happened to me 10,000 times over the last 23 years where it's that little person that you don't even expect to get it done and they they just have a stronger mind than the other people So back to the shows is it one team that you're you're bringing on is it multiple companies like Give me give me an idea what what to expect in this One team my my pump would come on I would go to mine pumps offices, okay We would down we say look we got three problems One team, my pump would come up. I would go to my pump's offices. Okay. Down we say, look, we got three problems. You guys come back and that's an episode.

And then I check in with you three months later, and you're like, Joe, don't ever call us again. We have PTSD, we don't want to talk to you. Or more likely, oh my God, we hated you when we were there, but we're better for it. Oh, that's great. Any surprises that you can talk about or is it all hush-hush until the show comes out?

I guess the one surprise, well, it's no surprise, right? CNBC, they're not used to somebody like me. So when they were filming, it was, it was to say it was challenging. I mean, I had every five minutes, medical running over to me, this person, oh my God, we're gonna have to stop. I would, no, if you guys wanted to be authentic,

you gotta let me go. So it was a lot of push pull. And it's awesome because at the end of the season, we filmed, they said, next season, we're gonna let you really, really go. And my wife, by the way, she watched the first episode unedited and she was like, I can't take it. 22 years of you doing it live and now I got it on TV.

Like, I just can't be around you anymore. So it hasn't done a great thing for my relationship just because it's just more of Joe, right? Turning the hot water off, waking everybody up at 5.30 in the morning. Nobody died though right? Everybody survived. Not that we know of. So is this the second season is already set to happen too?

I mean, did you sign a multiple season contract but what went down? You never you never know again. I've been around trying to get TV deals done for a got a decade and all, all arrows are pointing towards this is going to be like a 10-year run, but you never know. Oh, wow. I swear to God, Joe, when I first met you, I said this guy should be on TV. He's a fucking character, but a real character. So I feel like this is 100% made for you, man. Oh, yeah. I, I hope so. I hope, hope, look, I don't want to spend 65 days a year filming, but if it helps us with our mission to change 100 million lives and it saves a bunch of businesses,

then that's my job. Yeah. I'm excited for it. I know we're limited on time. I don't want to take up too much your time, but give a what channel, what days, time, all that stuff like that, give a quick shout out to when it goes. Yeah, CNBC tonight East Coast time is 10 p.m. West Coast time is 7 p.m. I assume it runs at the same time across the country. And it'll always come after Shark Tank on Tuesday night.

So if you can get like 45 million to your friends to watch it tonight, that would be awesome. It works. I only have 42. So we're going to be a little shy there. I'll say I'll add this by the way for anybody who watches this. I've met Joe that what you're going to see I is crazy. Is it going to seem this is how the guy is a real life. So he's not your typical person. What a great time slot right after Shark Tank man. That's a good that's a good time slot for you. Hope and yeah, I hope of course that I love that show. So that, I love that show, so that's a good show to follow man. Yeah, well good luck and we don't want to be on the show but thank you very much for using us as an example.

And after shit settles down, make sure you come by the studio and say hi so we can have a nice good long conversation about everything. I will come to California, I told you once I'm out there and we'll have some fun in the studio and like usual, we'll call a bunch of my friends while I'm in the room. Yeah, please. Please, please. Sounds good, Joe. Thank you so much, Joe.

Yep. Look, if you're a fitness fanatic, which you probably are, you're watching and listening to Mind Pump, you eat a high protein diet. You also eat adequate amount of carbohydrates for energy and healthy fats. But if you have digestive issues,

this makes things very difficult, especially if you're trying to bulk or reverse diet or speed up in metabolism, you're boosting calories, but you get bloated, you don't feel like you digest the protein right, things don't just feel right. You've got some inflammation. This can be a big problem. It can get in the way of your goals. This was an issue for me for a long time.

That's when I found bioptimizers. Bioptimizers has digestive enzyme products, designed for fitness fanatics like us, to help with digestion, to help assimilate, breakdown, and assimilate the proteins, fats, and carbohydrates. So they can get to the muscle tissue that I want. They can make my body healthier. Help with the bloat, help with the digestive issues,

reduce inflammation after eating a meal. Bioptimizers, great company, you gotta go check them out. Head over to mindpumppartners.com, click on bi optimizers, check out their digestive enzyme products, and the code is mind pump 10, mind pump 10 for a discount. All right, here comes the rest of the show. Our first caller is Connor from California. What's happening Connor? How can we help you?

What's up guys? Wow, first call, that's kind of cool. Well of all, I just wanted to say thanks for all the information you guys put out. Really really loved listening to it. It's kind of my go-to health and fitness podcast these days. I have two questions for all of you. One is about kind of coming back from injury and how to get back into lifting and the other other is about using wearable devices and sleep tracking and activity tracking as part of your coaching. And yeah, do you have a preference with which one they start with? No, go ahead and start with the one you want to start with. Does it matter? Okay, cool. So quick back story. I have kind of a history just with sports in general. I played volleyball full-time in Denmark for a year and I have a Masters in Sport and Exercise Science. And with that came basically, I have

a very strong ability to just kind of push through pain. And I just, for my entire life, I've been able to kind of just work really hard and get through things. But with that comes a lot of injuries and a lot of just kind of chronic overuse. And so the story starts kind of back in August of 2021. Got a concussion and whip-lash injury from playing soccer. So I've taken quite a bit of time off from volleyball over the last six months. Recently started to get back into it, but I am struggling to just get back into it at a still pace. And I have a desire to just kind of jump right

back in. So I'm curious kind of what your thoughts are on how to navigate that, especially getting back into lifting because I used to lift very frequently, but haven't since the injury. Can we get a little bit more detail on the kind of injury you had? Yeah, so a plan soccer, I was defending the goal. This happened on two separate occasions. I wasn't close enough to really make a defensive move on the defender. So I just kind of stood there and tried to block it. And I took the ball to my face on the left side.

That happened twice throughout the game. As you probably imagine, I didn't want to stop playing. So I just continued playing the next hour or so. The concussion was, I would say, pretty mild, like no nodger, no vomiting, no mosa conscious, anything like that. But over the next few days, definitely felt fatigue, headaches, dizziness, et cetera. And since then, I've been basically trying to figure out how to recover from this. I listened to your guys' podcast on mobility a few months back, and that's when I got

Maps Prime, Maps Prime Pro, and I would have worked in through those things. But I've also found that most things in those test lists, I pretty much fail. So it's kind of hard to know where to start with that. But yeah. Okay, so to answer the Maps Prime Pro question, I would pick your favorite four or five movements and just practice those until you get really good at them and then you can move on to some other ones. Um, really there's no wrong answer with that if you find that you're failing a lot of

the different tests. Now back to what you said about your injury, I am really glad to ask you about the details. It's very different from traditional injury where somebody, you know, sprained an ankle or or tore a ligament in a joint. Concussions, no joke. You're gonna have to just base it off a feel. There's really no standard protocol where, I mean, we could get like MRI imaging and stuff like that, but even that's not gonna be 100%. It's gonna have to be completely off a feel, and you're

gonna have to really be sensitive to listening to your body and how the workouts are affecting you and how they're affecting your sleep. That's the thing I would pay attention to most. When you're looking at any kind of a mild brain injury, sleep will tell you quite a bit, either your inability to sleep or excessive fatigue. Like anything that's out of the ordinary will let you know that you probably aren't out of the weeds and you should really slow your tempo

and slow how fast you progress. Well, what do you think about, I think this also presents a good opportunity for you maybe to change kind of your focus around training, right? So like, you know, the athletes always have this kind of athletic mindset that they apply to lifting weights, which is, you know, higher intensity and pushing PRs.

And, you know, I would love to see him do something like maps performance and, you know, super light on the load. And let's get really good at your movement. Let's double and super light on the load and let's get really good at your movement. Let's double and triple down on the mobility days and really spend a lot of time on working on that, especially since you've already done the prime test and you've failed most all the tests. We know there's definitely room for improvement there.

So shifting away from probably your traditional intense type of weight training routine and maybe focused on just overall movement and working towards mobility. I just think that is probably a safer direction to move right now when you're recovering from something like concussion at the same time. And then like Sal said, as I'd be listening to my body and just waiting for me to feel like I'm 100% again before I really try and ramp up intensity. I mean, that's kind of the direction I would go. Two things that would look a little difficult.

Sorry, Justin. No problem. I'm being somebody here who's probably had the most concussions in the group. Yeah, this argument here. Bit of an authority. Yeah, no. One thing that was a real struggle,

what I forget, I forget I was gonna say. Wait a minute. Wait a minute. Squirrel. was a real struggle, but I forget I was gonna say. Wait a minute. Yeah, that's cool. It was in class, it was just focusing, was really, really difficult for me. And also like the random headaches and things like that. So, you know, I don't know if you're experiencing

anything like that, but it definitely took me a while to regain sort of that focus ability. And one thing that I've noticed from isometric training are just to be able to direct all of my intent as I go to train towards something that's just one simple attribute, one feature that I could boil it down to really helped a lot. And so I don't know if that's something that

you can look into applying some certain techniques like that where, you know, I think that would actually help neurologically for you to kind of like regain a bit of focus. That's a good point. Two other things, Connor. And I want you to look into this, okay? So don't just take my advice.

I think you should go do your own research. But look into the neuroprotective effects of cannabinoids from like hemp, right? So CBD and all of the cannabinoids will fail. It's very helpful for me, I was, yeah, I'm glad you brought that. Yeah, so THC maybe not so much. So I wouldn't go the weed route necessarily because that might have some detrimental effects.

But look into like high quality full spectrum hemp oil. Like we worked with a company called Ned, but research cannabinoids and brain health, and then also research lion's mane and its neuroprotective and neurogenesis promoting effects. Those are two things that I would personally, and again, I'm not telling you to do this, I think you should look into it,

but if it was me, I would be using hemp oil a couple times a day, and I would be supplementing with lion's mane to help accelerate the healing process from the concussion. I'm going to talk about like a, and obviously like ketogenic diets aren't really great for like high intensity sports, but it's, I mean, there has been some benefit neurologically for that. There can be, but I would look more at those other two things because they're, the research that I've seen with

cannabinoids and with lion's mane are more specific to kind of what we're talking about. Right. So I would look into those, okay? So each lion's mane and look up cannabinoids and you know brain health or brain inflammation. You know, it's a Justin Justin just reminded me he brought up a really good point about the isometric training. Doug When will this officially air this will air next week or this week? Next week. So next week, will we have the new program out by then? I don't think it's going to be quite out, but very soon after that. Yeah, so right after that, we can't talk too much about it Connor, but then we should send it to him anyway. We got a Zee. Can you, can you do that? Can you send it, you're not, you're not packaged up are you yet? I know, we can send it for sure. We'll send you, we'll send you,

we're going to be the first. Yeah, exclusive surprise map program, we can send it for sure. We'll send you, we'll send you, or that'd be the first. You're an exclusive surprise map program that we can't talk about. Yeah, so, but we think it'll benefit you. Now you said you had a second question about wearables. Yeah, I do. And just really quick on that, the Lions may actually do take Lions

being every other day right now, before Cinematic is the best one that I've found per year, I guess, recommend it. How long have you been taking it? Pretty much, well, I guess, I've been off and on for the last couple of years, but recently within the last two weeks. Okay, good.

You noticing any improvements? Oh, I find that, I think, just into your point. I definitely have the same kind of, like, neurological impact where I definitely have had issues focusing. I find that that really helps me to just, like like really gear in my ability to prioritize things. Oh, good. You know, with lines made with the research that I've seen shows this linear effect, so like the longer you take it,

it continues to improve and give you a better effect over time. So awesome. Yeah. Yeah, I'm doing like the blending into the coffee thing every morning, and it really just like, it's a great thing for me. Awesome.

Yeah. And then yeah, thank you for the program. I'll just, you know, I'll be sure to post it really just like, it's a great thing for me. So yeah. And then yeah, thank you for the program. I'll just, you know, I'll be sure to post it everywhere before you guys release it. Don't share it, please. I'm just kidding. What was your question around wearables, Connor? Yeah, so my question is basically, when you guys are coaching clients

who have World of the White, World of the Vices, I wear an order ring, for example. Are there ways that you kind are coaching clients who have World of Warble Devices, I wear an order ring, for example. Are there ways that you teach clients to use the data from things like an order ring or not water fit bit? And I'm just thinking from my own personal use. I mean, I use the sleep data, but it's more of an interesting to me. It's not quite like I must do this because my data says this. So I'm just curious what your thoughts are. Look at trends. That's the best thing to do. I wouldn't look at a day to day, I would look at trends.

Oh, I noticed when I drink coffee, past this point, my sleep is affected in this way, or I notice when I do a sleep routine, you know, it's affected in this way, or I've been using melatonin, or I've been using lion's mane, or been using gross irregularity. Yeah.

It's like kind of spikes up, like what was that potentially? Yeah, look at trends. Or on the positive side, you have this, you know, you, you string because I know or ring scores, you're sleep, right? And so like all of a sudden you have a couple outliers where you score like a 90 on your sleep or something that's really good, right?

Because I think it's tough to score like in the 90s consistently, you know, pay attention to what your diet was that day. And you know, what your activity level was in the sleep the night before. And so, yeah, the thing with wearables is that I think people get in trouble is when they try and they give it too much weight where it's like every day they see something off and they're trying to constantly adjust. It's just a great feedback tool for you

to just have a little bit more data around the stuff, all the stuff that we should be trying to pay attention to as it is, like your sleep, like your diet, like your stress levels, like your training routine. And just use that just as another data point to try and piece together, like what makes your body respond the best and sleep the best and perform the best.

And, but don't overthink it. I think that's the problem with sometimes with the wearables is, oh, I scored a 75. Does that mean this? It's like, whoa, okay, this, you know, one day and let's see what happens when the next couple days. And so, yeah, take it with a grain of salt. Yeah, I think that's the challenge for sure. Because oftentimes you see the number or the score or whatever it is. And then immediately the thought is out, that's how I should be feeling, and that's not really how you're feeling.

It's a lot like the scale, right? I mean, it's just, it's even more did, and what I mean by a lot like the scales, clients would, that wanna say, for example, lose weight, and they weigh themselves every day, and then also, they get on the scale one day, and the scale goes up one pound, and also, they adjust their pro-exactly. Now, also, in the scale one day and the scale goes up one pound. And also, they adjust their pro-life.

Now, also, the next day, they're doing cardio, they cut their calories anymore. It's like, whoa, dude, one day of seeing the scale go up, that there could be a lot of other things that contribute to that. The same thing goes for a thing like an order ring, where, you know, your sleep could be off and you think it's diet-related or you think it's the workout,

but well, maybe that day was just stressful for you. Yeah. Maybe you had a lot on your mind, or maybe you and your partner were debating something right before you, I mean, it could be a lot of different things that could throw off one day. And so just take it with a grain of salt,

use it as like another data point to help get a better idea of what makes your body feel and perform the best. Yeah, great advice Adam. It makes me think of like, you're driving on a wet road and the car turns a little bit, you over-priced. We're steering one.

Next thing you know, you're off the road and you're crashing. So yeah, great advice. Thanks for calling in, Connor, appreciate it. Yeah, thanks guys, appreciate it again. Keep it up to good work. Thank you. Yeah, we're talking about concussions and, you know, I tried on one of Justin's hats once,

just so people, I get the context here. And it literally like, like. Oh, it like yeah It's like it came down to my my my nose because it's head so big I got thick school whatever gave you a concussion would have killed me It's just that's basically what I'm trying to say here with all of that But yeah, but yeah, I'm so glad I asked them about what kind of injury because I know boy Is that a different approach? You know, I would be much more confident like a torn? It's so much easier to see all my knees better, right?

With a concussion, it can be like, you have to look at things like sleep and mood and concentration. I don't know why I didn't think the isometric direction. I just think that's a brilliant, safe, smart, good direction for them to go. Is it? Yeah.

That's just one of those things too. And I've actually worked with somebody who was working on a brain fitness program and everything and that was something that he found was very helpful. It's just, I think it's just directing all of your focus in one spot. That's probably one of the best examples of being able to just hyper-focus in on something

and that's the training. That's all you really need to do because concussions, the physicality on top and all the different type of movements you wanna add and all that with training, it's just like, it's a lot for how your head is really just trying to heal. To that point, maybe something like including stability type stuff too,

so maybe isometric instability training. That'd be helpful. And I think that's the idea, you got something going on with your body, enough 100% sure, we don't know for sure either. And so I think if he was a client, I would be doing things like that. Like, hey, you know what we're gonna do

for the next couple of weeks? Let's train some isometrics. Let's focus a little bit on stability. And that's kind of the direction I was going with the performance and lighter intensity of this thing in that way, but isometrics and stability training just in general is I think a better recommendation.

Our next caller is Deanna from Alabama. Deanna, what's going on? How can we help you? Hey, so I'm a massage therapist, physical therapy assistant, and a gymnastics coach. I've coached gymnastics for about 15 years now. I just coached one day, a week now, as a hobby. And last year, my fiancee Spencer

convinced me to listen to podcasts and that he also podcasts is the one that he recommended. And so we actually bought a bunch of programs and started doing those over the past year. So as I learned things, I just take it back to my gymnasts to kind of see how we can improve their skills and all that. So anyway, I have noticed that they kind of have decreased thoracic mobility, increased lumbar lardosis, and then when we try to fully extend our arms overhead, they compensate by arching their back, kind of lower like thoracic lumbar area.

So I'm thinking that it is more lats, but these girls also have issues with hamstrings. And so I've tried to do a couple tests to see if maybe it's hip mobility versus hamstring taughtness. And it's probably like 50, 50 on them. So I'm just trying to figure out what the best mobility exercises would be.

Because we're really limited on time. They do a dynamic warm up and everything. At the beginning, they do a cool down at the end that we could incorporate stuff with into. What a great question. I love this. All right, so three things come to mind for me that I would do.

I would do, I would have them hang on a bar, but while they're hanging, I would have them focus on getting into a bit of a posterior pelvic tilt, right? So they're hanging, fully extended. Obviously, lats are gonna be stretching, they're gonna have full extension to the upper body, but then work on the posterior pelvic tilt so they can activate their core at the same time.

The next thing I would do would be an overhead carry. So, and you could start with real light resistance, it could be a broomstick, but what they'll do is extend their arms, maintain the position you want them to maintain, and then try to do that while walking. That's gonna be very difficult for some of them. And then the third thing I would do

would be the wall test that we have in maps prime. Do you have maps prime, by the way? Yes, we have prime and prime. Beautiful. So in maps prime, there's that wall test. That is gonna be really good at activating and getting the muscles kinda coordinate in the way that you're talking.

So those would be the three things that I would try right out the gates. I like that. I would maybe add the scorpion in there. I think is the scorpion in our prime probe? Do you know Justin will top your head? Active scorpion, I think so. Yeah, active scorpion. If not, it's in performance, but yeah. Okay, so I know we have it in one of the programs for sure. So I might add that to it. And I think we did a YouTube video that actually showed what you're talking about, Sal, where you kind of hang from a bar. I remember I, I think I showed it where you had a barbell, what actually

had a barbell behind you, your back to keep you from swinging. And then just so you could focus on rolling up. So we have a YouTube video on what was Sal was talking about. I know we have, I'm pretty sure we have the active scorpion in the programs and then the other ones you talked about. I like the hanging because when they're hanging, because what happens when they try to push up and extend, it's really hard to simultaneously get them to correct

that lordosis and get that thoracic mobility. So they're doing that real excessive work. But when you're hanging, they're no longer focused on pushing and extending the arms. So they can focus just on the Lordosis aspect. And what they'll do is they'll be able to connect a more kind of a posterior pelvic tilt. Not obviously in that, all the way in that direction,

but more so than the Lordosis. So they can focus on that while the arms are already kind of passively fully extended, that should get the body to connect a little bit differently. And then I would do the overhead carries with a broomstick from there. And it should, you should see some connection there that you can work with, but it might take a second, right?

Because, you know, being gymnasts, obviously, they're moving in ways that now that have become very efficient for them. So they kind of have to relearn how to get in certain positions. I was just gonna bring up, I mean, we're assuming because their athletes are gonna go right to stuff like that, but you might have to regress down to just a back press. They just get them to know how to articulate their hips like that.

So maybe lay them on the floor first and get them to understand what you're trying to get them to articulate. And then I really like the hanging rollups or whatever you want to call those. I think that's the place to be so long as they can do that. Yeah, I'm sure you're doing like cat and all that. There was ways that in Kinsdress, they were able to articulate each vertebrae kind of going up towards a thoracic spine to be able to gain access and mobility there. So that was just one that was coming to mind besides what they said is pretty much

good. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah.

Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah.

Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. arms away from them, almost like they're hanging, but obviously it's a band, so it's not going to be as much resistance. And then while they're in that position, see if they can flatten out their lower back, right? So does that make sense what I'm saying? Yeah, it does. I think we've done it in physical therapy before. Okay, cool. So it's like pulling the arms straight in the mouth, and then, but they're going to obviously have this arch because they're flattened the back on the floor and then have them press their low back into the floor while allowing the bands to pull their arms away from their

room. That could be an exercise in itself too. Just, you know, focus on intensifying that, right? How hard they can they pray, can they press their low back into the ground and do good solid ground into the wall. I mean, any kind of solid surface that you provide feedbacks can help. Yep. Okay. Awesome. And then what about the hamstrings part? Because we're doing a lot of mobility stuff for the hamstrings, but I don't know if it's hip mobility or if it's actual hamstring taughtness. So where do you see the issue?

Like, our biggest skills that they're having issues with is just kind of like doing leaps and doing split jumps and stuff like that. So it's anything where like the hamstrings are kind of stretched over to joints. I see. So when they're when they're jumping and going into like a split, like a forward spin and you see some limitation there. Yeah. Okay, it might be weakness in the hip flexor. The hip flexor might not be strong enough to straighten their leg out. But nonetheless, if you do hamstring stretches, I would get into the hamstring stretch. While in the stretch, I would activate the muscles that oppose the hamstring like the hip

flexors and the quadriceps, because it's not a passive, they don't need passive flexibility. They need the hamstrings to be able to allow them to move through dynamic movements. So, you're going to want to activate the muscles that hold that hamstring in the stretch. Does that make sense? Yes, it does. All right, perfect. All right, cool. I think I hope that helps.

Yeah, it does. And we actually just started scorpions last week. That was something I just incorporated. So that's perfect. Very cool. How old are these athletes, by the way? I coach like an in-between group, and then I help out with team.

But I wanna say they're anywhere from like six years old to like 14. Oh, well they're in good hands. What's your background? You obviously know what you're doing. So coached gym assets for about 15 years and then massage and then physical therapy assistant. So I have like two years of physical therapy assistant experience and then I like work as a massage therapist now. Cool. Well, good deal. Well, good luck with everything. All right.

Thank you. Thank you, Dana. Do you think maybe, I'm trying to picture right now, the jump with the kick, because I rarely ever have I ever medialized a gymnast that has that doesn't have the range of motion in the hamstrings, right? So flexibility there. I mean, any, maybe it's strength and control in the hips, like just the inability to get, take it all the way, like, so maybe like a 90, 90 with the heel lift.

And yeah, it's, I would say it's all strength, unless it literally is just super tight hamstrings, but I've worked with athletes like this where they have good passive flexibility. But then it's when dynamic movements required, it's like, oh, I need more stretching here and say, actually, you need to strong muscle. Like, in terms of dynamic stuff for like hamstring, besides, you know, your typical sort of punter kicks and dynamic walks without like, that's why I got into inchworms and something where I could like, you know, bring the hips up quite substantially so I could get like, in range activation.

You know what, I can't believe that we missed an opportunity here. This might have been the first time in seven years in what, 1800 episodes that we may have actually had an opportunity to recommend a Jefferson curl. Oh wow. Yeah, well, I mean, gymnastics, yeah. No, and it literally specifically, too,

that I mean, that's really where it's stemmed. Yeah, yeah, or a little light, you know, just like, specifically to that. No way. That's really where it stemmed. Yeah, yeah, or real light, you know, just like, just a stick. Yeah. I mean, that might be the move for, or, and we didn't even use that opportunity. You just never see that. I don't think I've ever recommended a Jefferson Coral to anybody,

but here is a potential client where they might see some. I think that's what it was made for. I think it was for Jimmy. Yeah. And for exactly that, it is to build strength and control because like you said, they can probably lay their heads down in their lap so they can probably get in a stretch of the...

So being able to tense up and have the muscles. And so doing that, it's probably, yeah. So we'll check that out. I'm sure she'll listen to this. If you don't know what a Jefferson Corolla is, look it up and this might be a case where you have might add some value. Our next caller is Mike from California. What's happening Mike? How can we help you? Hey, without going too far into my my whole life story, I've basically been lifting weights on

and off ever since high school. But the last like maybe five or six years I kind of lost the motivation to kind of do so. And then, and then whatever I would kind of get back into lifting, I would just recovery would be paper ever and really sore. I would then get in, just recently kind of started checking my interest out to our levels. And I've been on TRT for the last maybe three months.

And now that I have the motivation and I'm able to actually lift and feel good while doing so, I'm trying to figure out the right program to use. I have maps and a ballic. And I'm worried that it's not frequent enough in terms of like trying to get myself on like a schedule. Since it's like two or three days a week, I was wondering if it would be a better idea,

just for my timing to do it, trying to program it would be smaller sessions every day, like split style, or if I should stick with a more tried-and-true program that may or may not fit my schedule as well. Okay, so the question is really about consistency and you feel like doing workouts every day would help you with your routine consistency? Is that in my correct?

Yeah, it's kind of what I was like program versus schedules or things or consistency. Yeah, I like this. And how do you feel recovery wise after your maps and a ball of workouts? I did, I did my first active pre-phase before started TRT and it kicked my butt. Like I was, I was sore for like four or five days after the first time I was doing it. I've kind of transitioned into phase one and I feel good afterwards. I am having a hard time keeping up with the trigger session.

So like doing those, the motivation to get those out there. Okay, so here's my question then. If you're struggling with trigger sessions, what makes you think that doing workouts every day is going to be more effective for your consistency? I guess maybe it's the mentality of it. I feel like it's not like a full-on workout sort of thing. Like it's kind of more of a, I guess, as you guys kind of do, it's like a trigger session is not a full on. Like you put in a lot of work.

I get that. I mean, a lot of people treat it. I mean, I'm guilty of this, like as an afterthought instead of thinking of it as a program that's the one drawback. I think of labeling them as trigger sessions or this added benefit versus like this is part of the program. There's a couple things though here.

I mean, I know we're soures leaning, which is, hey, dude, just on those other days, go to the gym and do the trigger sessions. And that would be, I think the best advice for you would be, hey, commit to going to the gym every day, five days a week, is you think is good for your consistency, just on every other day, go walk on a treadmill for a half hour in the new trigger sessions for 15 to 20 minutes or do mobility. Like that would probably be the best advice. Now, they're, they're, you can do this too. Um, it wasn't written with this intent, but I've done it before where I split up anabolic. So I do half of the workout on one day, the next day I do the other half, and then when I...

Now you have a five or six day a week routine. Yeah, now I have a five or six day week routine, so nothing says that you can't do that either. Yeah, I was debating doing that as well. Yeah, I mean, I totally respect the idea, I've talked about this a long time ago on the show, especially when I was really consistent, was I like being in this routine of, you know, every day going to the gym because I discipline, it's like brushing your teeth. It would be hard to brush

your teeth just four days a week, you know, and make a habit of it because then you forget one day or whatever, right? Do we get brushed one tooth on one day? Yeah, yeah, yeah, yeah. You know, just the consistency of I've carved this time out for myself to take care of myself whatever, right? Do we get brushed one tooth on one day? Yeah, the another tooth on one. Yeah, yeah. Just the consistency of, I've carved this time out for myself to take care of myself. There's nothing wrong with that. And I'm all four people, disciplining themselves to carving that time out

for exercise, just you need to modify. The mistake they make is then they wanna do a MAP Santa Ballock foundational day, five days or seven days a week, which that's not a good idea. But you could either one, split up the anabolic routine into two days. So now you have like a six day a week routine

or do what I think Sal probably was going to head towards, which is pushing you towards probably doing the trigger sessions more consistently. I'll tell you what, Mike, if you give the trigger sessions a chance and you do two or three of them a day on your off days, okay? So on your off days do one in the morning, one in the afternoon and one at night Give it two weeks and you'll be sold on their effectiveness. It's very different from traditional workouts

But it really is like a turbo in terms of results. I mean, you'll see yourself get leaner and stronger and get better pumps In a very very short period of time. So if you feel like you can give it a shot for at least a couple weeks and be consistent with two to three of them a day on your off days, I think you'll be more than pleasantly surprised. Now, how have you been feeling with those foundational like phase one type workouts? I know you said the pre-phase kind of kicked your butt. I've been feeling really good with them.

I don't really have, I'm still trying to figure out like my max is on stuff, so I'm not sure, like, but I do, like, you know, I'm doing four sets of four and, you know, feeling like it's definitely kicked, you know, like, hard and, you know, I don't think I can do much heavier sort of thing. And then I'm not really feeling sore afterwards, like the next day, so I'm feeling pretty recovered every day.

I got something for you, Mike. Okay, here's something that might help you. I'm gonna send you the No BS Six Pack Formula, okay? I actually have that. I came with my, my, beautiful and a ball. So here's what you do. Monday is Maps and a Ballac foundational workout

with No BS Six Pack Formula trigger sessions. Tuesday is No BS6 pack formula. Foundation will work out with maps and a ball of trigger sessions and so on. And you do that all the way Monday through Saturday. So you're actually doing either a foundational workout from one of the programs plus trigger sessions from the other program or vice versa. And that's a Monday through Saturday program. So you're doing all the foundational workouts plus the trigger sessions of each program on alternating days. And they were designed to work together that way, like a puzzle piece. That's actually one of my favorite ways to follow both programs.

Okay, yeah, I can give that a shot. All right, perfect. Thanks for calling in, man. Cool. Thank you. No problem. I do part of me gets it with the consistency of every day. And then part of me is also likes to tell people, look, first of all, you can go to the gym every day. You just don't have to lift every day. You can do lots of it. Yes. And also, and I, you know, this might not be him, it may be him, but I honestly

think oftentimes people use this as an excuse. Like, oh, I can't be consistent unless I work out six days a week. In my experience, that's not really true for most people. Maybe someone who's super advanced and fitness fanatic and they just love working out every day, but usually that's not the case. Usually if you can't be consistent three days a week, six days a week, you're gonna be way less consistent.

So, and I wanna say that because somebody listening right now is like, yeah, that's me. It's like, okay, are you being honest with yourself? Because the reality is you just might be making excuses that sound better than, I don't wanna work out. Sounds better to say, well, if I can't work out a lot, then, you know, what's the next thing? I like the advice of going to the gym.

I know for some people mentally, like having to get in your car and actually drive to a place and like, ritualizing that whole process, like that's all part of their experience. So like I get that, but to, you know, adjust it and make sure that that workout itself is benefiting you and recovering in between your, your harder foundational workouts.

Like that's the whole point of the trigger sessions. And it's so it is, you know, it's a different shift of mindset going in. But there's no, there's nothing that says, you can't just do that the entire time in the gym. Yeah, I mean, I agree. I actually think that this is more common than you think. I think that a lot of people do well with just that you commit.

This is my time, whether it be a five in the morning, like you do religiously every single day, or in afternoon or whatever, but you have this time. And I think where people get confused is that or make a mistake is they think that every workout needs to be like this crazy intense workout. So it's a very simple answer. I mean, here's a, I know we, we actually do something every day.

I mean, he can literally just go walk for an hour, it would be great. I mean, go to the gym every single day if you want. If that, if that's what keeps you consistent, follow any of our programs that you find or you like or is working for you. And then if we don't have something scheduled a program, walk, go walk, do stretching sessions. Go walk, mobility strides.

Do you sauna, do a cold plant. There's a lot of things you can do for you. That's exactly what I would do. You're general health, and so I'm not even gonna try and fight with somebody that is saying that as a reason why they have a hard time with consistency, fine. Okay, then go every day. I like that.

Just follow the program the way it's laid out and then the other days you're in the gym stretch or do mobility or do sauna or walk. It's just in my experience when I've heard people say stuff like this, like, well, if I can't have a perfect diet, then I'm not gonna use it. If I can't, in my experience, it's heard people say stuff like this, like, well, if I can't have a perfect diet, then I'm not going to use it. If I can't, in my experience, it's, it's, uh, like you're not being honest with yourself.

It's like, well, the reason why I don't, it's like, uh, I have a buddy that didn't do Jiu Jitsu and his excuse, this is literally his excuse. I don't do Jitsu because you know, I get mad and then I get really strong. I don't want to hurt someone. Yeah, that's why you don't want to do Jitsu. Cause you don't want to hurt. You're such a nice. You're such a nice, thoughtful guy.

That's the reason I mean the best, the best I ever was as far as consistency was when I was going to the gym seven days a week and it just became a thing like it came like brushing my teeth. It's like this hour of this part of the day. I build, I build everything else around that. You know, where what sometimes they think it's tricky, especially when you're kind of like in his place where you're trying to build that momentum and consistency and you're like, oh, I only need to train three days a week according to this program.

Oh, well, maybe I'll do it Monday. Oh, you know, Monday's kind of crazy on my schedule. I'll do it on Tuesday. You know, you start playing back in. No, I get it, bro, but you're one in a billion. I mean, I've never trained a client like you. So in my 20-something years, and so I get what you're saying. You're getting on him right now?

No, I get it. We're all like that, right? We all have an element of that, but that's so uncommon and rare. And we're talking to someone who just started working out, just got on TRT, they figured out the hormone loss. I don't know. If I had to bet, I would bet it was not that.

It was more like, here's an excuse that sounds good. I'm not being honest with myself, so I would say. Our next caller is L from Australia. Hey, L, how can we help you? Hi guys, how are you? Good, good. Bitstask truck, to be honest. But firstly, just wanted to say thank you for guys for everything that you do.

I find your information really helpful. So thanks for that. Thank you. So my question was just around training legs in particular. So I've got ducts, disease, I've got a long body, short legs, and I find it really hard to lean out my legs. And I've been told by sort of people at my gym or if you don't want your legs to get bigger, don't train them. And I feel like intuitively not training them isn't really the answer. So I guess my question is more around how to train them. When I actually, you know, don't really want to train for hypertrophy, given that that in itself means to get bigger.

And I actually want them to get leaner. My upper body is really good. I'm really happy to get lots of comments about my upper body, but really struggle with my legs. So I was just wanting some advice on really how to go about training them and what I should be doing with that in mind. Yeah, no good question. This is a body sculpting question.

So two things. One, body fat takes up about one third more space than muscle. Okay, so as you get leaner, even if you were, for example, if you were to gain four pounds of muscle in your legs, but lose four pounds of body fat, you would actually lose a third of the size on your legs because body fat takes out more space. So getting leaner would be the first thing I would focus on. I wouldn't want to, I would never tell someone to atrophy their legs. In the words, get your muscles to get smaller

because now you're weaker, less stability. That's not really a great direction to go. Now, if you want to avoid training in ways that could make your leg muscles grow, I would focus on mobility and athletic based training, multi-planar movements, single leg movements. I wouldn't train heavy, but rather more on technique, form, and skill to keep them fit, right?

You wanna maintain the fitness, but you're not necessarily trying to push muscle size, right? Yeah. And then let me ask you this, this might sound like a personal question, but how balanced are your glutes to your legs? this might sound like a personal question, but how balanced are your glutes to your legs? I feel like that they're probably balanced. My glutes and my thighs are probably my chunkiest area. So my legs, they look strong, but they're probably just a little bit of out of balance with

my upper body, because my upper body really responds well to training. So I can see my abs, I can see veins, I have people sort of comment, say things like I should compete. So I'm really, really happy with how that responds, but I just find my glutes and my upper legs really lag and I just have trouble leaning them out and getting the definition. Yeah, that's the reduction. There's no such thing as spot reduction, and I just have trouble leaning them out and getting the definition by getting them. There's no such thing as spot reduction L. So as you get leaner, your body's gonna get leaner from the last place you get leaner

is the first place that you store body fat. So you gotta keep pushing to get leaner before you start to notice the lower body start to spread down a little bit. Did I ever share with you guys? I don't know if I'd share with us on the podcast. So you know, my ex Monique, she was a female competitor and this was actually one of the issues was,

she actually, and she got, so first of all, I wanna say what Sal said, which is the first step is to get as lean as you've ever been. So if you've never been down to like, really, really lean body fat percentage, I think that's the first step just to see an assessor physique from that point because sometimes we just, and we're all unique like this, where we store and whole body fat in different areas and longer.

Like the opposite is true. Sometimes where somebody is just, they got a higher body fat on their upper body than their lower body, it's the last place to go or a lot of time, a lot of guys are like that with their gut. But anyways, when she did her show, obviously she was extremely lean. She got there and that was the feedback from the judges. Her legs were too big. And so when we went back to the drawing board as far as her training, the next like three months getting ready for show, we did cut out a lot of leg training.

And the only thing that we did really for her legs was body weight lunges and health sprints, because we wanted to keep the function and the strength as far as like her being able to move still well. So your idea of doing some like multi-planar type stuff and like athletic type, I think that's good advice. And there's nothing wrong. Listen, if you have good strong legs naturally and you know, you're simply doing some body weight lunges and some hillsprints every once well, keeps them muscular enough, there's nothing that says that you can't, you can't stop training them as frequent or that often. I mean, I do this with my arms now.

I spent so much time developing my arms as a kid that they became one of my strengths. I can, a lot of times I won't even train them for a full month. And then I'll just touch them once or twice and they respond. And that's all I need to do to keep. So, and it's crazy. Like I only have to train them these days once or twice a month and they're significantly bigger than cells.

So, so if you have legs that are like this where they're just developed and strong, like that was how Monique was. And so we just cut back dramatically on her lower body training. We did it enough so she, so I don't want her to lose function or not be able to, you know, do a single like toe touch or run up a hill. So, you know, do some things they can and walking lunges. I think that's a punny fine. And just cut back on the leg train. Even like sled stuff, lateral walk. Functional and like, I love that to advise because like you have basically phased too

of mass performance. Yeah. Like a perfect fit for what, you know, you're, you're talking about. Plus then too, like it'll help to support the joints. So you're not going to run into pain issues layer, which I always worry about, you know, with competitors and the way that they're, you know, building up their body so much everywhere else, like you want everything to still function and support, you know, your

joints properly. Yeah. And you said that your quads and glutes are the more powerful side. So then maybe the only other bit of late training I'm doing is deadlift stuff. Good, good morning, deadlift type of movements. So, you know, we're not going to cut out legs completely. I'm going to reprogram. We're not going to be doing a lot of squat, we're not going to do Bulgarian split squat stuff. We're not going to do hax squat, leg extensions. I'm not going to do any of that shit with you. Our primary leg

focus is going to be body weight lunges, maybe heel sprints, and then we're going to do, you know, dead lifts and laying leg curls and good mornings. So you're still getting leg training. We're just taking the focus off of the big muscle builders for the quads and the glutes because you don't need it. Yeah, yeah, no, that makes sense. Thank you.

I'm also a horse rider, so that would complement that. Oh, yeah, you get a lot of legwork writing of horse. Yeah. How often do you do that? Yeah. Every day. Yeah. Okay so it makes sense now what your legs are so developed. You've been doing that for a long time. Makes a lot of sense. Yeah, oh my life pretty much. Oh yeah. Yeah. I would go yeah I would go hypertrophy for the upper body conditioning and athletics for the lower body and you'll probably balance out the way you want. conditioning and athletics for the lower body and you'll probably balance out the way you want. Yep, that sounds perfect. Thank you. Thank you. Thanks for calling in.

Thank you very much. No problem. Now in my experience, nine to ten times, the person just needs to get leaner and they blame the size on muscle, but that one at a ten times like you're talking about, that can happen. I've had maybe a few clients like that where that was actually, usually it's what I'm saying. Yeah, it's a handful, but when she pointed out that she's got veins in her stomach, yeah, good point. She's probably, you know, she's not like a thick little girl that just needs to lose some body fat.

She's got veins in her upper body and getting compliments on it. This is the lady with her traps, she'll just kept getting super developed. I mean, we had to adjust because of that. Monique was this, I mean, she got to adjust because of that. Monique was this. She got on stage, she took second or third place at Nationals, the reason why they told her she wanted,

she said her legs were overpowering her up. And she's got a good upper body too. And the worst thing you could do is just stop training them and allow them to atrophy, which is just so counter, because obviously, look, we're trainers first, and I know people have aesthetic goals, but I can never recommend someone reduce their strength, mobility and stability for the sake of looks. You know what I'm saying? So you want to work with

genetics? Yes. Yeah, there's definitely a way to do it. Yeah, she could roll around a wheelchair all the time. And her legs are sometimes too though. And we didn't get in enough conversation with her. See, well, probably the horseback writing has a lot to do with this. But like in like my case, the reason why I brought up the whole arms thing was not to pump my tires on my arms or anything, but was to highlight. We just use that opportunity to touch.

Yeah, right. Yeah. No, what I really wanted to highlight was, you know, that's that that was from years of being the teenage boy who all he cared about was beach muscles and training so much volume around that that I did. I created an imbalance. I've got these overpowering arms. I had weak shoulders back then. I had no legs really.

And so, you know, and it took me a long time to let it go. Like, I don't need to train them really because I'm getting some of that work in all my, you know, compound lives. And so that a lot of how I train now, I rarely touch them because of that. And so, and, you know, a lot of my female clients, women tend to love lower body stuff and they tend to avoid the upper body stuff.

So maybe for years, she was focused more on lower body training and add in horse back riding and add in that she's, you know, not very tall. So it makes her look like she's even thicker that way. So yeah, I mean, there's nothing wrong with, you know, we just, you know, we call it ducts disease. I thought she said, thicker that way. So yeah, I mean, there's nothing wrong with, you know, we just- You call it dux disease. Yeah, I heard that. I thought she said dux disease. That she was just, I thought that was a shot,

I thought that was a shot at Doug. I was waiting for you guys to say something. That looks very proportional. Yeah, everything matches. I got dux disease. That's a thing. I want dux disease, high testosterone, never age. I'll take that one.

Yeah, and that was pretty good. Look, if you lack our information, head over to MindPumpFree.com and check out our guides. We have guides that can help you with almost any fitness or health goal. You can also find us all on social media. So Justin and Adam are on Instagram, Justin's at MindPump Justin.

Adam is at MindPump Adam and you can find me on Twitter at MindPumpSouth. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbumble at Mind Pump Media.com. The RGB Superbumble includes maps and a ballad, maps for performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically

transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump! friends and family. We thank you for your support and until next time this is Mindbump.