Mind Pump: Raw Fitness Truth - 1776: How to Start Strength Training, Getting in Shape for a Wedding, How to Train Around an Unusual Schedule & More (Listener Live Coaching)

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop 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 have people call in and ask us questions

Starting point is 00:00:22 about their fitness and health. We got to coach them live on air. If you ever want to be in one of these episodes and ask us questions about your fitness and health on air, email your question to live at mindplummedia.com. Now, we opened this episode with an intro portion where we talk about fitness studies and current events and we talk about some of our sponsors. Today's intro was 48 minutes long. After that, we got to the live question.

Starting point is 00:00:47 So here's what went down in today's episode. We opened up by talking about the Smith machine and the leg press. Then we talked about our sponsor, Organify. Organify makes some of the best plant-based supplements around one of my favorites is their green juice. It combines green superfood foods into a delicious powder. Actually, they have a new flavor, crisp apple.

Starting point is 00:01:08 I haven't tried it yet, but I hear it's amazing. Go check them out. Head over to mindpumppartners.com, click on Organify Use the Code. Mind pump get 20% off, any of their products, including the new crisp apple green juice. Then we talked about plant defense mechanisms.

Starting point is 00:01:24 I talked about having my son drive my car and how different he is than I was when I was his age. Talked about my wife trying to get me to lose weight in sneaky ways. Then we talked about a study showing that even low levels of light while you sleep can increase your risk of diabetes and heart disease, believe it or not. By the way, that gets us to talk about Felix Ray, one of our sponsors.

Starting point is 00:01:46 They make blue light blocking glasses that are clear, they don't change the color of everything, but they're very effective. So you put these on to block blue light from electronic devices to reduce ice strain and headaches. They also have nighttime glasses that block even more blue light where those an hour or two before bed to increase melatonin production and sleep quality

Starting point is 00:02:05 and studies show the stuff that they actually work. So if you're interested, go check them out, head over to mindpumppartners.com, click on Felix Gray Glasses, and then we talked about digital wellness. Then we got to live questions. So the first one was Erin from Pennsylvania. She wanted to get in shape for her wedding.

Starting point is 00:02:23 Then we talked to Noah from California, just getting started with strength training wants to know where to go or where to start from. The next question was from Trent from Arizona, new firefighter wants to know how to work out to become the best firefighter ever. And then we talked to Tyler from Canada, personal trainer wants to know how you can maximize his client success, how

Starting point is 00:02:46 you can make the most impact. Also all month long, we're running a sale on two maps workout programs. Maps PowerLift, which is a powerlifting workout program, and maps Strong, which is a workout program based on Strongman exercises. So unconventional movements and exercises, you get them both that are normally the price for both would be 300 bucks They're both about three months long, but right now you can get them both in the maps power bundle for 79 dollars and 99 cents So in other words the power bundle gives you maps strong maps power lift for one price 79 dollars 99 cents this promotion is only going on in March

Starting point is 00:03:24 So you have to act now otherwise it'll be gone. So if you're interested, head over to mapsmarch.com. Once again, the power bundle, map strong, mass power lift, $79.99, only available at mapsmarch.com. T-shirt time! And it's T-shirt time!

Starting point is 00:03:44 Oh shit, you know it's my favorite time of the week? Good to be back, too. Yes, indeed. So we have three winners this week, two for Apple Podcasts, one for Facebook, the Apple Podcast winners are Amanda Madonna and Sarah Landry, and for Facebook we have John Golden. All three of you are winners, and the name I just read to iTunes at MindPumpMedia.com, include your shirt size and your shipping address,

Starting point is 00:04:09 and we'll get that shirt right out to you. No one cares how much you can bench press on the Smith machine or how much weight you can put on the leg press. Doesn't count. Oh man. I know. You have pissed off all the planet fitness people.

Starting point is 00:04:21 I know. That's it. The only people I feel bad when we talk shit about that stuff is the- They have no one. There's limited options there I know. The only people I feel bad when we talk shit about that stuff is the- They have no other limits. Because of the limited options. They are.

Starting point is 00:04:28 So if you work at planet, if you work out at planet fitness, you're the exception to the rule. Yeah. It still isn't count, but I understand. No, look, look, those exercises have some value. I'm not gonna mark it on the board. Yeah, no, I wanna be clear.

Starting point is 00:04:38 Like, there's some value to those exercises, okay? So you can use them in particular ways. It'll bring you value. It can help you be stronger, there's ways that, you know, utilize them for correctional exercise, build muscle, whatever. But the whole like... Doom and silence. Yeah, it's like, you know, maybe I'm just sound, I'm being a dick right now, but like when people post videos of like all the plates on the leg press,

Starting point is 00:04:58 and they're doing six inch, you know, leg presses and it's like, yeah, doesn't look out. None of us are impressed. No, same thing with the Smiths. Here's my thoughts on that, okay? So, because I like the leg press, but here's the rule. If you didn't squat at least twice that week, then you shouldn't be depressing. That's kind of how I like it.

Starting point is 00:05:15 You know what's remarkable? If you did your front squats and your back squats already that week and you're on your third day and you wanna just add a little volume to legs, by all means, I think leg press is a great choice. You know what's remarkable is how little carryover leg press strength has to other exercises like a squat. If you add a hundred pounds to your leg press, you might add 10 or 15 pounds to your

Starting point is 00:05:39 barbell. Well, this is the thing. You always see that guy that's doing the leg press machine, but then I never see him squatting. No, that's why I said what I just said was because, and that's the important part here, almost every, almost every piece of equipment inside a gym has really good things. If he was properly.

Starting point is 00:05:56 Yeah, they're solely. I mean, one of my favorite exercises since we're talking trash about the leg press is a single leg leg press. I love a single leg press. I'll get down with that. Yeah, I think it's a great movement. You don't need to stack, you can stack half the weight on it so you don't have to,

Starting point is 00:06:10 because one of the things that's stupid about the leg press is it takes a half hour to load just so you can do a couple of sets. You pretty much put the whole gym's weights on there and your buddies. Yeah, so single leg press is where it's at for me on that. So I think there's, and it is a great volume builder.

Starting point is 00:06:24 If you've already done your barbell back squats and deadlifts for the weekend stuff. So I'm gonna remind me of, and not that I haven't pissed off enough people, let's just piss everybody else off as well here. It reminds me of in martial arts, when you've got the guy, you know, chopping, you know, five plates of wood,

Starting point is 00:06:43 or punching through a bunch of bricks. Yeah. And then everybody's like, ding, like he's a good fighter. Yeah. Doesn't mean he can fight at all. There was, what was that, he never seems sparring,

Starting point is 00:06:54 he's just over there just breaking bricks. Yeah. It doesn't really, yeah, it's a cool feat. I'm not gonna say I can do it, I can't do it. It's cool. I think it requires a lot of skill, but does it translate to fighting? No. It's like a parlor trick. Yeah. Well, I think it's more than that. I

Starting point is 00:07:09 mean, I think there's a more, there's a lot of skill that's involved. But again, like, okay, I think it was enter the dragon. Was it that where Bruce Lee, I think it was enter the dragon. Bruce Lee sees the guy, you know, punching, you know, boards or whatever. No, I've seen a lot of pre-cut boards and some fractured bricks, dude. Like, come on. You try to say the bricks in the boards. Sorry, you didn't even do that. I'm saying, even like super sturdy.

Starting point is 00:07:32 Yeah, that. No, I remember, I bristling goes back. What did he say goes, you know, board doesn't hit back or whatever. And blood sport, you know, same thing. Remember when one of the guys punches the bricks in half and he's like, very nice, but bored, doesn't hit back. No, if you were doing, I mean, again, it's like,

Starting point is 00:07:50 I think it's great because I don't feel as tax after doing a leg prep. So if I have a day where like, hey, I'm going in to get a pump, and I already did some heavy leg stuff, compound lifts earlier in the week, tremendous value. But what Justin was saying, I think it's the real reason why we tease about it or we pick on it.

Starting point is 00:08:10 And by the way, part of that teasing and fun with it is I'm just as guilty of being that kid. For a long time, I leg pressed only and didn't squat because it was easy because it was a lot and you can't do hundreds of things. And it looked like you can get up to a pretty good weight, pretty quick. And so, yeah, squatting was hard. Deadlifting was hard. And so, it was, it was, so I think leg press can be awesome.

Starting point is 00:08:33 Just so long as it's not, if you, if you, if you leg press more than you squat, you're, you're missing the boat here. But if you squat often, yeah, yeah, if you, if you squat, yeah, not weight wise, I mean, because everybody can leg press more. Right, right, right. What I mean is more frequently, if you squat often, yeah, yeah, if you squat yeah, not weight wise I mean because everybody can lay press right right what I mean is more frequently Yeah, you leg press more frequently than you're squatting you are missing out Yeah, if you squat more often great, and you intermittently put the leg press in I think it's smart I think if it's if it's used appropriately improperly it's got lots of value the the reason why it's so annoying I mean, this is all tongue and cheek, okay, but the the main reason why it's annoying is

Starting point is 00:09:07 People place more value on those exercises than they deserve. Mainly because they look impressive because I could stack lots of weight on them. So it's like, look, I did 600 pounds, which 600 pounds is a lot of weight. But on a leg press, it's not, especially with the range of motion and the fact that it doesn't translate very well

Starting point is 00:09:24 to other stuff. Look, when I was a kid motion and the fact that it doesn't translate very well to other stuff. Look, when I was a kid, and I told the story many times, and I'll give even more detail, when I was a kid, and I really started working out at 14, I got a gym membership, I was 15 and a half or 16, I would ride my bike to the YMCA, and at this time, I had dislocated my kneecap, and I was rehabbing my knee. And I remember finally being like, you know what, I'm just gonna work out. This is what I figured out that strength training was one of the best ways to rehab.

Starting point is 00:09:50 Cause I had these like little rehab exercises that the PT gave me. And I only got so stable, and I remember I had to keep wearing a knee brace. Finally, I got sick of it, and went to the gym and I started working out. And I used a leg press and the hack squat. I didn't use barbell squats,

Starting point is 00:10:03 I didn't know how to barbell squat. And I got to a pretty damn good weight for a leg press for a kid, I would stack all the plates on there. I remember one day I was working out, had all the plates stacked on there. I was sweating and I'm doing my leg press. And that's the day that I worked out next to those power lifters, you know the famous story I talk about.

Starting point is 00:10:18 And they were standing next to me. And I must have, I definitely got their attention because of the grunting and the effort I was putting in. And you I get it as an older guy now if I saw some 15 year old kid doing that, I would you know I'd also be like oh this is cool like look at this kid work real hard and that's what they said to me they looked at me say hey man that's that's really cool you're working really hard that's awesome and then remember the guy was super blunt with me like come over here yeah he goes why are you doing the leg press and I said oh I'm trying to get big legs and it kind of laughs and he goes,

Starting point is 00:10:45 you should be in here, dude. You need to be squatting. And then they took me through a squat workout and it changed my life. And the funny thing is I could leg press, I don't know how much I was doing, 400 pounds, 500 pounds, could not barbell squat, 120 pounds.

Starting point is 00:10:58 Could not do it properly. So just to go as a show you, so I had placed so much value on the leg press because of all the weight I could put on it, but it didn't really mean much. And then I squatted with 120 pounds and my legs, like literally overnight, I saw the strength gains come on. I could feel the strength gains. I saw the muscle come on my body. And that was it. And I really understood it. Isn't it one of those exercises that you know, everybody likes to talk about the EKG with the muscle activation.

Starting point is 00:11:25 And this is not a slide, I mean, Brett Conchairs is a friend of ours, and I really like it. He's a good trainer. Yeah, it's really, really brilliant. And I mean, the guy fucking pretty much invented the hip thrust, I mean, right? So he's very, very intelligent, but he does this.

Starting point is 00:11:39 I was just watching one of his videos yesterday, leans on the muscle activation thing, so on, which is so weird to me that, and I think that's why there's confusion around some of these exercises, is people hear that like, oh, you get incredible muscle activation in the leg press. So, yeah, so, I mean,

Starting point is 00:11:58 it was just building the case for a lot of the methods that he applies constantly. You know, it's just a natural thing that a lot of these coaches do. It's like cherry pick, certain studies and devices to beef up their methodology. But then this confuses the average lifter who I totally agree with.

Starting point is 00:12:15 Not really, because then you hear that and you go, oh, oh shit, really smart PhD guy, talking about a muscle group or talking about an exercise, talking about how incredible it is as far as how much muscle activation is happening. And it's like, as a young kid, what I care about was building muscle. I want to build muscle and that's why I'm here learning

Starting point is 00:12:31 and listening to you. And if I heard that, I would think that, okay, that must mean it builds a ton of muscle. But, you know, and what it's like is like, you know, if you actually were to hook up one of those machines to somebody doing Zumba, imagine the muscle activation. From fucking neck to toe. And what it's like is like, you know, if you actually were to hook up one of those machines to somebody doing Zumba, imagine the muscle activation from fucking neck to toe.

Starting point is 00:12:48 Yeah, like you would, you would be considered one of the best muscle building exercises because it activates so many muscles in your body when you're making sure. I can make a chart that shows muscle activation. Like here's someone doing calisthenics and, you know, oh here's Zumba, holy shit, off the charts. You get people arguing that,

Starting point is 00:13:04 and like, the time under tension is the ultimate like pursuit, right? And when you're trying to train for muscle and it's like, you don't really, but then you gotta look at the overall force output. And it's like, you can't, you can't like, express that much force continuously this whole time. Like, it starts to kind of taper down.

Starting point is 00:13:23 And so, you know, there's different ways of, of, you know, utilizing that in terms of like, okay, now we gotta be more explosive. So I have to like, you know, get generated as much force as possible. And then, you know, have to also be able to relax under control. And there's just all kinds of different methods

Starting point is 00:13:41 that produce muscle. Here's the bottom line, okay. In experienced coach, who whose trained people for years will put more muscle on someone, build more strength and get better performance out of someone, then the smartest scientist who has no experience training people. Now that's not because the scientist is dumb

Starting point is 00:13:58 and the coach is smart, it's because we don't know a lot about the process of building muscle and out of it. We know stuff, but there's a lot we don't know a lot about the process of building muscle and out of it. We know stuff, but there's a lot we don't know. Like explain to me why the deadlift builds tremendous back musculature. Because it does, but if you break it down scientifically, a pull up or pull down or a cable row is going to hit the back muscles more accurately. Is it just stabilizing everything? That's right.

Starting point is 00:14:24 It's a hip exercise, right? The hips are what are lifting the weight, right? There's a lot we can't explain. Like, okay, time under tension, wonderful. Well, why the hell do explosive cleans build traps better than just traditional shrugs, right? Or why do cleans build incredible biceps more than maybe a concentration curl, for example?

Starting point is 00:14:42 Very short time interventional. Yeah, so you can look at studies, but at the end of the day, they don't explain everything and you gotta base it off the experience. We still haven't figured a lot of stuff out. That's just the bottom line. And so when you get a bunch of information from studies and you look at it all, you gotta look through the lens

Starting point is 00:15:03 of also experienced coaches and say, hey, you know, experienced trainer, who's trained lots of people, this study says that lay extensions fire the quads more than barbell squats do. What do you think? And the coach says, yeah, no, like my athletes build way more quad muscle doing barbell squats than do lay extensions.

Starting point is 00:15:22 So you gotta take some of the stuff with the grain of of salt just because we haven't figured everything else out. Doug, we got it. This would be a good single topic. We should go deep in like all the, like what constitutes a good exercise in all the different ways to measure that. Everything from time under tension to force out, put to load to muscle activation to all these different things that we measure, we are all these different things that we measure, or all these different methods that we use to measure the effectiveness of an exercise and we should break down. You see how camps just all of a sudden get created based off of each one of those methods and techniques.

Starting point is 00:15:56 Yeah, absolutely. You talk about time under tension. Eventually, it turns into stamina and endurance to stop building muscle. So I could do a one minute rep. Does that mean that's going to be more effective than a 15 second rep? No, now it's become stamina and endurance. So you got to look a little deeper and look at the evidence based off of experience. At the end of the day, experience is what I'm going to base muscle my stuff off of. That doesn't mean I'm going to discredit the science, but again, leg press, lots

Starting point is 00:16:25 of tension. You can load it. You can look at the muscles under, you know, magnets. It'll show that, oh my god, look, all this activation. Barbell squat will build, nine to 10 times is going to build more muscle, more functional performance. It's going to have carryover. Like get someone stronger to squat and see how much faster they sprint, how much higher they jump. Get someone stronger to leg press and see what the carryover is. You'll notice a huge difference. Adding 15 pounds to your squat is worth more than adding 50 pounds to your leg press.

Starting point is 00:16:57 That's a true statement, right? So what does that tell you? Not all exercises are created equal. So yeah, so if you're, you know, again, tongue in cheek, but bragging about how much you lay pressed and you're in the list on the Smith machine. Yeah, we're placing too much value on that stuff.

Starting point is 00:17:14 We're just trying to bring down some of the Instagram videos. You know, that's all. Yeah, calm down. Since we're ranting, dude, I am so annoyed right now at our partners, organically. Oh. Like this is like the, I don't know how many times this has happened.

Starting point is 00:17:29 So they have a new flavor. And. Yeah, but haven't tried it yet. But here's the point though. It's like shouldn't we be like top on the list? This happens all this happens all the time where we, and we have a company that we work with and they have a product that's releasing.

Starting point is 00:17:44 There's all this excitement about all this buzzer. Everybody's talking about how amazing it's going to be. And we were just on a call, like not even a month ago. And I said, listen, I said, it would really help us out if we could get these products, you know, before the public gets it. So we can try it. I can't try it. Let's try it.

Starting point is 00:18:01 Yeah, try it and talk about it. Not after the fact, right? And I know you run like this business where you want big launches and you're trying to create buzz around it. I understand sales. So something that will help both of us, oh yeah, yeah, definitely Adam. Well, for sure, definitely Adam, definitely,

Starting point is 00:18:16 here we are, launching the, and I was all excited. Couldn't wait for their green juice. It sounds amazing. It's Chris Apple, I said. That's so good. And they all tasted it because they were telling me, oh my God, wait till you taste it.

Starting point is 00:18:27 It's the most amazing thing ever. Am I great? Send it over to me a month ago. Yeah. Yeah. Okay, now, now I'm gonna to their defense. Keep waiting. I'm not gonna defend that, but I will say this,

Starting point is 00:18:36 they have yet to come out with anything that doesn't taste incredible. They really do a good job. So, they were really excited about it. They were saying that it's probably gonna be amazing. Yeah, I probably know I'm speaking of which I'm drinking the green juice right now. I man when I fall off I notice I got her voice. It sound better. It's a I'm drinking dude. I got the cold from hell

Starting point is 00:18:54 This is the worst cold I've had in a long time Do you do you know the green juices maybe one of the more controversial supplements that are out there? It's there's really a A very clear split and divide in the fitness community. There's definitely people that think it's- I did not- That will actually say it's absolutely worthless and trash and a waste of money.

Starting point is 00:19:11 And then you have the other half that will- Dude, I tell you what, I would have been one of those people had I not used it regularly and noticed. Do you remember when we first started working with Organifi and they sent us green juice and all of us kinda like, well, we'll try it out and see what happens? And then we all drank it and we're like, hmm, I feel good, like'll try it out and see what happens. And then we all drink it and we're like,

Starting point is 00:19:25 hmm, I feel good. Like, okay, let me try that again. And then we start taking it regularly. And it's the most used product of theirs by us, right? What did you say? Yeah. So consistently. Yeah, so I don't know, say what you will,

Starting point is 00:19:38 I know that I feel better when I drink their green juice. Well, it comes back to the behaviors. And like for me, it was like talking with somebody like my dad or family members, their idea of vegetables, like iceberg lettuce and carrots and salad. You know, and I'm like, you're just not getting water. You're getting water. You're getting water, pretty much.

Starting point is 00:19:58 Yeah, I'm like, I'm like, I just, I don't even want any fight with this. I just want you to drink this. Yeah. I like, like, I want you to do that. And that's all I have to say. And it tastes good enough where it's like, now they're getting it at least, you know, daily.

Starting point is 00:20:10 So that's kind of my, my theory is that it's very similar to my experience with, and I know I don't have it, we don't have a commercial for, for Ned today, but they're mellow product. It's been so like life changing for me. But it's because I lacked magnesium. So I, I'm sure that there, and we know that what, 60% of people will lack, so there's probably 40% of the people that take and go,

Starting point is 00:20:29 oh, I don't really know anything. So if you're somebody who eats vegetables very consistently on a regular, and you have an abundance of it, then maybe green juice, you don't feel the same way. But because that is actually, I skipped that a lot. Especially when you're a meal-prepper, it's hard to prep vegetables ahead of time

Starting point is 00:20:45 because it's disgusting. Like, three, four days later. So you normally do your meat and your carb, and then I do my best to try and add in the vegetables on the clean, on the... So variety when it comes to meat is not as important. Okay, so whether you eat chicken and turkey or you eat lots of beef or lamb,

Starting point is 00:21:03 not a huge benefit to variety in meat, except for maybe going from fish to land animals. There's not a lot of variety, or not a lot of value to variety. When it comes to plants, variety is... Gains, you rotate it. So I eat vegetables too. Now I don't eat radically different varieties

Starting point is 00:21:22 of vegetables on a daily basis. I tend to stick to it. Two or three that you use all the time. Yeah, asparagus, broccoli, rapini, I'll have squash sometimes. Brustal sprouts. Maybe Brussels sprouts. By the way, a lot of these are like the same thing.

Starting point is 00:21:32 I think, you know, like from the same family. To arrive from the same family. Now the green juice, Doug, if you could pull up the ingredients, like all the main stuff in the green juice, it's got a tremendous variety of things that I normally wouldn't get in my diet. And I don't think it's the nutrients we know about. Like it's something that's the vitamins and minerals

Starting point is 00:21:51 in there that we know about, but rather all the phytonutrients and other compounds. I mean, if I just got Ashwagandha in there and you talk about the benefits of that. Yeah, what are all those, Doug? Can you read those off for me? Ashwagandha, Moringa, spirulina, chlorella, coconut water, wheatgrass, red beet, matcha, green tea, turmeric, lemon, prebiotic powder.

Starting point is 00:22:13 Yeah, so I mean, a lot of that stuff I wouldn't have on a regular basis. And there's lots of things, there's compounds in those things that we don't know a lot about. We don't necessarily know a lot about. We don't necessarily know a lot about, but what it does, it gives me at least the variety. And you see that, I'm telling you right now, if you just ate beef as your only meat and it was good, it was well sourced, your otherwise healthy, you're not going to see a huge benefit from going, as long as the macros are controlled, right, from beef to lamb or to chicken to turkey, right?

Starting point is 00:22:43 Again, so long as the macros are the same. Well, it is, how does it? Isn't that so long as the macros are the same. What is that? Isn't that because most of those meats provide the same nutrients? Exactly. The same nutrients. Exactly. It's not a huge difference, right?

Starting point is 00:22:51 It might get a little more omega in one of these and you get some of these. Yeah, now if you go from fish to beef, there's a big difference. Or if you go from organ meat to muscle meat, there's a big difference. Otherwise, not that big of a difference. Now when it comes to plants,

Starting point is 00:23:03 variety makes a huge difference. This is why vegans... You have to be so plant- Yes, because when I talk to people who are vegans, I always warn them and I say, look, you can have a healthy diet and be vegan, but you have to have a lot of variety. You have to have a lot of variety to give you all the stuff that your body needs that we know about, and there's lots of stuff again that we don't know about that I think you get from this lots of variety. And if you go back to when we were hunter-gatherers, I don't, we definitely didn't need a lot

Starting point is 00:23:30 of one vegetable or plant. We didn't do agriculture. So we didn't have crops of one crop or one plant. What we did is we hunted, we killed an animal. That's what we got a lot of our calories and nutrients from. And then in between, it was all the shit we could find. It's some algae over here. It's all seasonal.

Starting point is 00:23:47 Yeah, some roots over here. Oh, this tree bark seems to be edible. Let's try this and here's some mushrooms and, uh-oh, I'm tripping, maybe not this mushroom, but let's try that one. You know, there's a lot of variety. And so I think that's what the green juice does. And, you know, there is something also to be said about chlorophyll. Have you guys ever read about chlorophyll? That's what makes plants green. Did you know structurally when you look at it under a microscope, it's almost identical to red blood cells. How they like move and they're like very strange. It's very strange. So chlorophyll is what gives plants their green color. Yeah. And there's lots of, you know, evidence or should I say speculation by health practitioners on the benefits of ingesting chlorophyll, lots of chlorophyll, lots of things that are green.

Starting point is 00:24:33 So that's what it does potentially something for our blood. oxygen, uptake, nutrient, uptake. Is that part of the photosynthesis process? Yes, where it converts some like, yeah. So what's that say up there, Doug? Thank you for taking this back to biology class. Yeah, I got it. Yeah, so this is interesting. I didn't know this about Moringa. Are you familiar with it? Somewhat, but I'd like to hear what you got up to.

Starting point is 00:24:56 So this is actually from the N-A-N-I-H, I guess, .gov site. For one thing, apparently it has a ton of vitamin C and potassium more than bananas. But they also said it treats several conditions such as malnutrition, diabetes, blindness, anemia, hypertension stress, depression, skin, arthritis, joints, and kidney stone disorders.

Starting point is 00:25:18 I mean, it helps in the maintenance of cardiovascular system, blood glucose levels, et cetera, et cetera, et cetera. And you can explain all that with the nutrients that we know about vitamin C, you've got benefits, yeah, but you could take vitamin C, right? Potassium, sure. But there's other stuff in... Well, they're always paired, too, right? When you get it from a plant versus like when we try to take the concentrated version

Starting point is 00:25:40 all the time. So that's that's always interesting to me is when you get like different benefits. Yeah. And it's like, you know, naturally, like, look up chlorophyll, chlorophyll's health benefits or chlorophyll and human blood. I love to see some of the article, I haven't read about this in a long time, but years ago I went on this kick of reading about chlorophyll because I had a client tell me about,

Starting point is 00:26:01 it's similarities to human blood. And I'm like, this is really weird. Let me see, chemically similar to hemoglobin, a protein that essential in red blood cells is a carousel oxygen. Researchers have suggested that weak rastuse, which is rich in chlorophyll, may be helpful in treating hemoglobin deficiency disorders such as anemia and thalassemia. So interesting, right? It's funny, my brain just kicks on immediately of when sitting in class, when you're talking about chlorophyll, borophyll.

Starting point is 00:26:35 You're so that kid. I know. I was like, Oh, it's just, you know, I just get bored. I was such a bully in school. Yeah. You know, it's funny. I'm interested in then I'm bored. You know what's funny? The three of us, I think would have been friends in high school, but we would have been such a weird trio. I think you and Justin maybe a little bit more similar. Oh yeah, no, 100% Justin would have been saying the comments

Starting point is 00:26:57 and then just right after that, I would have been shooting the rubber bands, the safety, the... Adam be flicking your ear. Yeah, the paper clip thing would have been whack, brammed the side of the head right after that. Right before the test. Yeah, he's like, sell.

Starting point is 00:27:08 Yeah, you can be a slidershitch to the right. Get it study either with the flip. Can I be answering everything I'd be like, wrong. Speaking of plants, I read a study, you guys want to hear something crazy about, this is just sad for, I think for vegans, to be honest with you guys.

Starting point is 00:27:22 So I'll read the title of this. Sense of alarm, so scent doesn't smell. Volatile chemical signals from damaged plants warn neighbors about herbivore attacks. What? So check this out, it's just from the Tokyo University of Science. This is just published March 10th, I mean science news or science daily.

Starting point is 00:27:41 So animals often use highly specific signals to warn their herd about approaching predators. Surprisingly, similar behaviors are also observed among plants. Shedding more light on this phenomena, researchers have discovered one such mechanism. Using, there's this name for this model system. The researchers have shown that herbivore damaged plants

Starting point is 00:28:01 give off volatile chemical sense that trigger epigenetic modifications in the defense genes of neighboring plants. These genes subsequently trigger anti-urbivore defense systems. Yeah. Okay. So it's... It trickles down the line like some plants like turn more bitter so like the predators don't eat it.

Starting point is 00:28:21 Like, so to put it differently. They're intelligent. You're cutting, like you're like, oh, I'm saving animals. I'm gonna eat this stupid plant and the plant's like, ah, don't eat me. I'm getting you. Yeah.

Starting point is 00:28:31 Oh, everybody put out your humanity. Become more better, quick. Oh, we're gonna get, kind of fucked up. Yeah, I'm gonna say. I know, dude. It's just because, and I look at it, like they're on a completely different timeline. It's like if you do those certain cameras

Starting point is 00:28:45 where you can go at that speed and speed do that, you see how they interact with each other and you see leaves sort of like moving and weaving and then like, yeah, sort of connecting with the other one. It's a good trip. You ever see pictures from below up and you look at the canopy of trees and how they don't entangle with each other

Starting point is 00:29:11 and they kind of maintain their distance or whatever? It's really trippy. Really, really trippy stuff. Anyway, I had something that- Flat lives matter. Sit plant life for plants. I had something really funny happening yesterday, right?

Starting point is 00:29:23 So yesterday I was hanging out with my son who's 16, so he's got his driver's license and everything. Oh, I saw you, doing that. He's great. And he's been driving now for a little while. So I'm like, hey, you want to, you know, because you want to take my car for a spin. So I have a car.

Starting point is 00:29:37 It's got, you know, it's pretty fast or whatever. And I thought it'd be cool for him to. It's really fast. Yeah, I thought it would be really fun for him to, you know, give it a shot, right? So he gets in, he's kind of nervous, and you know, we start driving, and you know, as we start to go,

Starting point is 00:29:48 here's the irresponsible dad real quick, so a little warning. So I'm like, hey, the road's clear, he's just punching a little bit, see what happens. Bro, the kid like barely pushes it a little bit, comes off, so that's pretty fun. I'm like, hit the gas! Go tour it in, you can kick it in, yeah!

Starting point is 00:30:03 I'm gonna pour it. No, I'm already going 70, you know, we're on the freeway. I'm already going 70, I'm like hit the gas. Go tour it in, you can get it. I'm already going 70, you know, we're on the freeway. I'm already going 70, I'm like, and I had, I'm like, you know what? This is good. It's better that way. This is so good, I'm like, you're right buddy. But in my head, I'm like, oh my God, I was a way different kid, man.

Starting point is 00:30:19 I was way less responsible. You're right, I've noticed that too. Kids are just way more cautious. Responsible. Responsible, I know, it's like I've noticed that too, like kids are just way more cautious and... Responsible. Responsible, I know. It's like everything you want then, but like also like now we're like, no.

Starting point is 00:30:30 That 100% has to be because of how news travels and social media versus how it used to. You have that already raised them. You're better than my dad raised them. You were oblivious to that. Like you didn't hear about some kid getting in a car accident or when you were a kid, like that was just not heard of. Like so you didn't have a lot kid getting in a car accident or when you were a kid. Like that was just not, that's not heard of.

Starting point is 00:30:46 Like so you didn't have a lot of that information. I feel like that's all it is. I think it's that they get bombarded and news is all negative. Yeah. Right? So if you're a young kid, it's like, you for sure have seen articles and stories

Starting point is 00:30:59 across the country or like random shit where kid gets killed, you know, 17 years old, driving fast and you're like, I don't know, man, I had a, I knew I came to high school. I knew a kid in high school. Because of that, that's why they just worried all the time. Listen, I knew a kid in high school that died in the car accident. And all I thought to myself was, you know, he's not gonna be more careful.

Starting point is 00:31:17 Yeah, I'm a better driver. Yeah, exactly. Oh, I don't want to happen to me because I'm got faster reflexes. Yeah, no, if my dad, if it was the Rolls-Reverse and my dad was letting me drive his fast car and he goes, first of all, he wouldn't have to say that. What my dad would have been saying to me is, whoa, whoa, whoa, whoa, slow down buddy.

Starting point is 00:31:33 Oh, that's, it would have been a totally different conversation than what I have with my son, so funny, I'm like, my punch hit and he's like, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, family or inheriting money or one of us would pretend to be like super wealthy. And we were only like 16 years old. Oh my god. I should do the same thing. And we would go down. So there in Modesto, there's with McHenry, which is like this long, this like strip that people used to cruise. You see what a car dealership? Yeah. And there's car dealerships all the way down it.

Starting point is 00:32:15 And we would just go to car dealerships and try and it was like 50 50 like some places were smart and be like, no, I'm not taking you to get the new sales. Come bring your mom and daddy and show me the accounts and so that. But sometimes, you know, we were on point and we would sell a sale. Or maybe we got sales guys that were just cool and like, whatever, I got nothing else to do. I'll take these kids out. So we would do that all the time. So I got to test drive like a lot of cars as a kid, because this was became like a weekend fun thing.

Starting point is 00:32:42 And what made me fall in love with the Acura Integra, we went down to Acura one day and they had this red LS model and stick and the guy, yeah, it was, right? And he goes, he takes us, he's taking back there, there's some of my country roads, he takes us and he pulls over. And he says, I only have one rule, drive it hard and fast. Oh, bro, why would you say that? That's a 16 year old kid.

Starting point is 00:33:07 Good night. Oh my God, dude. That is so, it was so concrete, cemented in my mind. Oh, I'm missing is him giving you a beer. Oh, bro. You're just elucing you up, kid. And I mean, that ended up being my car, right? I ended up giving that car a little.

Starting point is 00:33:23 It's not right from him though. I don't think so, because that was like, probably the commission for that. Yeah, that was probably a year before I actually got that car, so I don't know if he was there. I probably wasn't a good enough kid to care to go do that too, where I think now I would be like, you know what, that guy deserves that sell. Let's make sure he gets the credit.

Starting point is 00:33:39 But it was for sure what made me fall in love with it. I mean, that became my dream car because of that experience. It was just so, but how funny is that? Bro, my, so just to give you guys an example, like I think it has more to do with the fact that I, I don't glamorize this stuff to my kids, like it was to me. So I remember as a kid, I mean, I'm like 12.

Starting point is 00:34:02 And my dad, in his cousins, now, got to give my dad a little bit of credit. He was hella young when you had me. So when I was 12, he was 15. No, I had no idea what it was. Wow, three, making it. Yeah, he's fucking with a champion. They grew up fast back then. No, so I find like 10, I'm either like 10 or 12, so he's got to be like 29 or 30, 31. So he's young.

Starting point is 00:34:29 And him and his cousins all came to this country from Sicily. They all grew up poor, rough, right? They grew up rough as shit on the streaks or whatever. And so I remember his cousins all had sons like he did. So we're all, so I have those like eight boys, we all grew up together. Okay. And so my dad and his cousins, there's like four of them. So four of them plus my dad all went to the dealerships on capital expressway, different dealerships. And they all did the same thing, test drove a car and brought their sons with them. And they

Starting point is 00:34:54 all met up on capital expressway and race. And I'm fucking raised hard. And I'm 12. And I'm like, ah, so that's my example. So I think that's probably why. So you are. Yeah, I know. My dad is taking me to the drag races all the time, too. And so he actually worked for his uncle down in Los Angeles near the drag strips. But like he had, his uncle had a car lot that he was able to take a car out and test drive all the time. So he was like taking out porches.

Starting point is 00:35:23 He's taking out like all of these like super muscle cars. And so I mean, it's again, it might be in the genetics, but like that was kind of passed on to me. And we were like, we always were about to go fast on. I didn't tell you, the Saturday of this last weekend, I actually, my neighbor, he knows I'm a car guy. So he, he's been like bugging me to hang out on the weekend one day. And he finally, he tracked me down this other day. He goes, hey, what do you got going tomorrow morning? I said, oh, you know, nothing really says, all right,

Starting point is 00:35:50 let's meet eight o'clock at that. And he has an NSX, and he wanted to take me out. Oh, the new one. Yeah, yeah, no, it's not a new one. It's an older NSX. I still love it. But yeah, so it's a great car. It's actually the first time.

Starting point is 00:36:00 So what brought me to Acura was in love with the NSX, when I was a kid. When that model first came out, I was in love with the NSX when I was a kid. When that model first came out, I was in love with that. I was one of my favorites back then. Obviously that was way out of my reach as a kid. And you know, not realistic that I'm gonna get a hundred and twenty thousand dollar car as a kid. But what made me really like the Acura integral was that.

Starting point is 00:36:18 But I got to go drive one for it. What a great car man. So you drove the older one? Yeah, like 90 something. Yeah, yeah, yeah. But I mean he garages it and he's redone it. And so it's good. Yeah, it's a great car. No, do my dad and his cousins,

Starting point is 00:36:33 they couldn't afford fast cars. They didn't give a shit. I remember as a kid once, we all had mini vans, okay? We had a Ford AeroStar stick shit. My dad couldn't even have, such a piece of shit We had one of those. Yeah, my dad had to get the stick because the, you know,

Starting point is 00:36:49 the automatic expensive. I'm like, like hiding. No, bro, you think that was embarrassing. He actually dropped off. My dad's work van. He just dropped me off. I was actually proud of it. Yeah, work man.

Starting point is 00:37:00 Whatever. Go ahead. So they, I remember we had the Dodge Aero, we had the, the, excuse me, the Ford Aeros Star, Mike, his cousin had the Dodge Caravan. Another cousin had a station wagon and we were all going home from Christmas Eve. So it's late at night, had just finished raining. So the floor, the ground's wet and they were racing on the way home and I just remember

Starting point is 00:37:21 my mom screaming, you know, trying to hit my dad because he's driving. He don't give a shit, he's going fast. Anyway, we're going and he's racing his cousins. And I mean, again, they're driving these big ass family cars with the kids in the back of him. And the light is red, so my dad slows down, but his cousin, he breaks locked up. So he slides through the red light sideways.

Starting point is 00:37:41 Oh shit. And he's looking at us through the windshield as he's driving by. And I see his wife like pulling on a shirt. And then he's straightened out and takes off. What do you think happens when we get home? Mike, he calls him. He's cousin calls me because I won.

Starting point is 00:37:55 I won. Oh, I was like, oh my God. So I think that's why, you know, I went as a little different. Okay, so what, okay, now I forget that, okay, so you, well, you just gave, you gave your other car to your dad, right? Yeah, so what's the plan for your son?

Starting point is 00:38:10 Is he, are you gonna get him a car? What's he, so his uncle gave him his, his old car. Oh, I didn't know that. Oh, I didn't know he was, I didn't know he had a car. Yeah, he does. Oh, yeah, his uncle had a old, let's be driving. It was, it was Alexis, but it's,

Starting point is 00:38:23 he's had it for a long time. So 170,000 miles. It's a good car for his first car, or whatever. Yeah, yeah, no. No, I'm not, he's not getting, I'm not stupid enough to give my kid a super expensive. No way. No, you ruined it when you were a kid. You got to wait till you're a little older.

Starting point is 00:38:36 So, and I think you should buy his own car anyway. You need a car of character. Yeah, you ain't get bolts falling off and stuff. Yeah, yeah, yeah. You know what the truth is, when you're that age, I don't, you don't care. Like I was the freedom. I mean, I, I talked shit about my first car that I drove because it was such a piece of shit, but when I, I was not complaining about it, when I had it, when I had it, I was like pumped. I was like, I got something to

Starting point is 00:38:58 get me from point A to point B. I don't have to rely on my parents to drive me around. I'm asking every girl to launch, you know, in this turd brown, you know, tursell. Yeah, bro. Let's go. I just have to put the heater on anytime I go uphill, otherwise the car would overheat. Turn up the heater.

Starting point is 00:39:12 It's like 120 outside. Yeah, dude. These to call the infertile. Yeah, dude, I gotta tell you, my wife's sneaky attempts to get me to lose weight right now. It's pretty funny. So you guys, okay, you guys. Does the snoring still matter?

Starting point is 00:39:26 And I feel so bad because she's been sleeping, you know, not in our bedroom. Yeah. And she tries and in the middle of the night, she gets pissed off. Okay, but does she snore too? Cause I called Courtney out on this. Oh, does she snore?

Starting point is 00:39:38 She's there to get mad at me for snoring. I'm like, dude, so I recorded her snoring. Yeah, you recorded it. Yeah, dude. Yeah, dude. No sex for you, bro. Hey, I'm just holding dude, so I recorded her snoring. Yeah, you recorded it? Yeah, dude. Yeah, dude. No sex for you, bro. Hey, I'm just holding on to it. Oh, okay.

Starting point is 00:39:49 Yeah. That's hilarious. She brings out. And you're like, oh my god. Who's this? Oh, it's not me. Oh my god, that's hilarious.

Starting point is 00:40:00 No, Jessica, she gets up at the middle of that and I'm half asleep and I just hear her. Oh, fuck, god, you know, like this. of night and I'm half asleep and I just hear her's oh fuck god You know like this. Yeah, and then she goes by the door to leave the bedroom and she goes you need to take you losing weight Seriously closes the door right? That's Going on here. No, because I again because she can't she's not sleeping in a room I feel really I don't like sleeping separately from her, but anyway, she packs my lunches, right?

Starting point is 00:40:25 So, little by little. Salad. Little, hey, little by little, I'm like, chicken salads. Oh my, who's my dessert?

Starting point is 00:40:34 I'm like, I don't remember going keto. Like what happened to my rice? Like why is everything look smaller, you know? But I, I get what she's trying to do. Oh, that's hilarious. Try to get me in like European portions. I do. I get a little bit away, you know. get me in like European portions. I do.

Starting point is 00:40:45 I get this a little bit away, you know. We'll see what happens though. I get the fat free dressing. You know, fat free dressing. It's this crap. Oh man. Soy sauce. I like my lunch, I like my lunch, I like my lunch, anyway.

Starting point is 00:40:56 It's a good time. Hey, so I read it. There's a new study on light while you sleep. And this one's a little different than the ones that I've read before. I wanna, you guys check this out. It's really crazy. So, blue light or later, just like, while you're sleeping, getting hit with light?

Starting point is 00:41:13 Yeah, so light in your bedroom, okay. Oh, just about how bad that could be. Yeah, it's for you. So the title, this is again, Science Daily. By the way, if you ever wanna, for people ask me all the time where you get studies and stuff, one good place is Science Daily.com. They post so many studies that you have to, you can't read them the time where you get studies and stuff. One good place is sciencedaily.com. They post so many studies that you can't read them all.

Starting point is 00:41:28 You gotta go through different categories. You can, I could spend hours on this site. But anyway, here's the title of the study. This came out of Northwestern University. Close the blinds during sleep to protect your health. Even moderate light exposure during sleep, harms heart health and increases insulin resistance. So they are saying, even a dimly lit room, like the street light through your blinds, or you have maybe a night light

Starting point is 00:41:55 that's on, or something that you think is not really going to have. Look at this, check this out. Just a single night of exposure to moderate room lighting during sleep can impair glucose and cardiovascular regulation. So trip off that. So it'll be kind of cool to test that with my glucose. I was just going to say that will be kind of cool. I was just going to say it's like intentionally kind of like leaves like some lights going through the room and then make sure you black. Have you noticed any spikes at night? That's when I get one of my biggest spikes. Yeah, I've noticed that too.

Starting point is 00:42:26 Yeah, the nutrition is... I think that's just snoring too, dude. It has to be something like that, right? Because she keeps asking me, because when you snore, I'm not getting enough oxygen. I'm like eating, if I'm eating something weight-late at night, I'm like, no, I'm not eating something like...

Starting point is 00:42:38 What if you sleep-eat? Dude, that would be fun. What would I do? I do, you know? Get up and just get the... I mean, I am guilty of really like the protein bar right next to my bed or some of that. I get it, yeah, I do that.

Starting point is 00:42:47 In case I get really hungry. Wait, what? Yeah, I do. Hold on, I say, you gotta snack right next to the bed. I do, I do. You wake up in the middle of the night. I have. I'm not always, not like a regular thing,

Starting point is 00:42:56 but I always, I always, I always, yeah, like once a week, I'd say that really happens. Yeah. These are days to take bath too. No, what, what it is is when I'm like, you know, titrating my calories and I'm like, concern that I'm, okay, I've been over consuming.

Starting point is 00:43:11 So I cut back on calories. So there's always like a night where I'm like, I'm hungry and I'll wake up. The hunger wakes you up. Yeah, the hunger will wake me up and then instead of me going and sending me really bad, like a quest protein bar right now. Yeah, so then I'll have that and that satiates me enough to like, I would sleep terrible if

Starting point is 00:43:27 I eat in the middle of my, I feel like. Oh, really? Yeah. Yeah, probably come right back up. Yeah. So like that doesn't bother me obviously if I went ahead something really. So light has such a profound effect on our health while we sleep. Even though you may not notice because you're like, oh, I get sleep.

Starting point is 00:43:40 I'm going right to sleep. It's not that big of a deal. Which, you know, I know we're supposed to talk about Felix Gray with their blue light blocking glasses and all that stuff. I really do think that market's gonna grow much more than they realize. As more and more studies like this come out, I think you're gonna start to see medical professionals

Starting point is 00:43:57 recommend blue light blocking glasses and blacking out your lights. And I also think products, there's a lot of electronic products that when you turn them off, still have either a red light or a blue light or something to show you that it's there. I think a lot of products are gonna start getting rid of that. I think the whole preparation for sleep is definitely, we're figuring out needs a lot more attention.

Starting point is 00:44:20 It needs to be a ritual, just like anything else. Like brush your teeth or like you really need to take it seriously, like, steps leading into just passing. I agree with you, and I also think that, you know, when you have, you know, inventions like this that improve, you know, sweet sleep quality, fat burning, muscle building, things that enhance health, or your goals, or whatever, and it's not a huge like task or thing that you have to change or go out of your way. That's a great point. And so like that's why I think it's going to do so well.

Starting point is 00:44:52 There's tons of studies that continue to come out to support why you would want to use something like that. And it's a one time purchase. Like you literally, I mean, I have multiple in place of my house, so it makes it even that much easier. But you don't need mean, I have multiple in place of my house, so it makes it even that much easier. But you don't need to keep buying new ones all the time. You got, I keep them right. There's one right by my bed, it was last night.

Starting point is 00:45:12 I reached over to grab my phone and I've just trained myself that the first thing I grabbed was my glasses. If I'm gonna grab my phone at 11 o'clock at night and I've had everything turned out, I'm not definitely gonna have that iPhone, pff, blast me right before I go. You know, it's crazy about that. So we, I don't think we've aired yet,

Starting point is 00:45:25 where we interviewed the CEO, okay, so David. We interviewed the CEO of Felix Gray. That episode has, hasn't been released yet, but we talked to him afterwards. Really liked David. And so Felix Ray Glasses have this patented, I don't know what you call pigment in the lens, that blocks the blue light that has the biggest negative effect

Starting point is 00:45:44 on you. So in order for glasses to do this, they either have to be orange red or have this pigment. And only Felix Gray has this pigment. So there are other glasses that are clear because one of the challenges will blue light blocking glasses, you put them on like everything's orange. And I don't like to watch TV with everything being orange or whatever or eating dinner with everything being orange. It or eating dinner with everything being orange. It definitely changes the experience.

Starting point is 00:46:07 Fuse-grade glasses are clear. You can definitely find other companies that have clear lenses. The difference though is they don't block the blue light. It only blocks like two percent. Like two percent. Yeah, two percent. He said we have between two and five percent is what the best other products on the market are

Starting point is 00:46:20 where there's do over 30 percent. Yeah, which I also liked, and we didn't bring it up in the episode, but he compared it to like SPF, you know, and like if you're going out in the sun and you're in the sun exposure, you know, you only get like 2%, like SPF versus like a 50,

Starting point is 00:46:35 you know, like think about the difference there with what that makes. Yeah, totally. Yeah, absolutely. I really liked it. What do you think of them? Oh, it's great guys. Super smart dude.

Starting point is 00:46:42 Yeah, super smart dude. I love talking to them, hanging out with them. I like meeting the The people with the companies we work with because that it's important to me to like the people that I work with. Yeah, I just I think what they're doing It's really I we didn't talk about this on air But you guys remember when we were talking about the whole you know term digital wellness And it's becoming like something that I wish we would have made more of a big deal about it on the show because then it would probably have been credited for us talking about it first because when we were talking about it, it was not long after I had read the Adam Alter book

Starting point is 00:47:14 and was always talking about that and saying like, dude, this is going to be... That's the next segment of the health and wellness space, isn't it? 100%. I'd 100% believe that digital wellness is going to be a conversation. What do you guys think is going to be are going to be the components of digital wellness or the factors that are going to be focused on? You guys have any ideas? Well, I know screen times got to be in there, right? And that's kind of obvious, which I actually heard that wasn't there some policy recently where they're trying to hold tech companies responsible for addiction

Starting point is 00:47:45 with children on phones. Interesting. I don't know. I just, I heard that as of late, but it'd be interesting to see how that all kind of unveils. But yeah, for sure. So screen time. I also, I also think the type of content we consume. I think there's more and more research coming out around like how much

Starting point is 00:48:06 listening to and watching like negative news and bad stuff like negatively affects you. And I think that there will be ways to either monitor that or there will be conversations more around. I think we're going to start looking at it the way we look at processed food. We're going to start to realize my consumption of this digital information and what I choose to consume has a profound effect on my quality of life and my well-being. So I'm going to have to choose to consume things that are more valuable and choose to not consume certain things, even though they may be hyper palatable, just like food, right? Cheetos are delicious.

Starting point is 00:48:43 I choose not to eat them though because of the negative effects. Just like I probably, and I think we'll become more aware of this as time goes on, have to choose to not consume the crappy, distracting, you know, information that you see on social media, or get caught in the, I get caught on, I still do it. I'll get, like now I'm on Twitter, right? And Twitter is literally, it's worse than Instagram, in the sense that people are a little

Starting point is 00:49:08 smarter about being Dix, which pulls me an even more. So I go back and forth and I start debating people and I'm like, I don't care. Who am I convincing? I don't know this guy or girl who ever the hell is on the other side or robot. Like, who cares? Well, and it's really easy to justify it because the business we are in. Right.

Starting point is 00:49:28 So, and I think you're right, though. I even think that there's gonna come a time where most people, or a lot of, I shouldn't say most people, there would be a percentage of people that will opt out at even using it a certain amount of time in the day, or for days, even like, hey, you know what?

Starting point is 00:49:44 My time for junk food is like my cheat day. Like the same way people approach cheat days where they kind of let out, they'll be days, like, hey, on Saturday, I can go wild on Facebook and Instagram and do all that stuff. You wanna hear something crazy? So my cousin, now he's happily married, he's got a new baby or whatever.

Starting point is 00:50:00 When he was dating, when he was dating his current wife, which I love, she's a wonderful young lady. I remember him when he was explaining her to me, he said current wife, which I love. She's a wonderful young lady. I remember him when he was explaining her to me, someone, hey, tell me about this girl you like or whatever's going on. And he goes, he was telling me all about all her attributes. And he said, dude, he goes, you know what, and I know it's really awesome.

Starting point is 00:50:15 He goes, she's not on social media at all. So what do you mean? She goes, she has no Instagram. She's not on Facebook. She's not on Twitter. She's not on any of that stuff. And she was in her 20s. And he goes, that is so attractive to me or whatever.

Starting point is 00:50:27 Now, Jessica has a friend who's dating, who said the same thing, she goes, I will not date a guy who is on social media. Unless it's his business, and he's making a business out of it, I'm not gonna date a dude that's on social media. I bet you more and more people are gonna start moving in that direction. That's one of the most attractive colleagues

Starting point is 00:50:44 about Katrina for me. I love that. I love that she. That's one of the most attractive colleagues about Katrina for me. I love that. I love that she's not on any of that shit. And has never liked it. Like she dabbled in Facebook like before we ever got together and she's like real quickly. And she goes two times, I turned it on and turned it off. Just and I saw the drama between friends and that.

Starting point is 00:51:00 And she's like, I just decided to opt out of it completely. So the fact that she had that awareness so early on to not even want to get something. Take you away from being present. And I, that's what I feel the most. And again, I get the same with Courtney like she's off. But like, for me, it's, it's just if you're consuming it constantly, like, you're still thinking about it as you're trying to interact with people in the real

Starting point is 00:51:22 world, you know? And I think that this is just gonna get accelerated once VR really starts getting more popular and people are just like immersed in a different space. You have to protect, this is hard by the way. I'm just saying this, not like it's easy. You have to protect the context of your life. What I mean by that is if you're spending time,

Starting point is 00:51:43 I notice this, and I don't notice in the moment, which makes me upset because in the moment, I'm a dick to people or I'm snappy to my wife or whatever. And then later, I'm like, fuck, man, it's because I was spending a lot of time on social media. I got caught up with some random person. I don't care about making stupid comments when in the real world, never would that happen. Never in a million years when some kid come up to me and debate me on some stupid bullshit, it would never happen. I said, I gotta protect my context of my life a little bit

Starting point is 00:52:12 because it'll put me in this space and then I'm walking around the real world in this negative bubble. You know, so it's like, you gotta be protective of that. I'm so convinced into all the culture, shifts, and trends and things that are like, everybody thinks is so popular, is not popular. It's only just a few people that they hold as examples of like, you know, this is the

Starting point is 00:52:36 way we all think now. And it's just like, who's to say, that's how we all think. Remember when I brought up the percentage of people that are actually on Twitter, or take memory I brought that up and we're talking about the whole like voting and oh this person It's just like dude the these loud these loud kids on social media is not the majority. Yeah, you know, it's funny Still the majority of people don't have these accounts. Yeah, just really don't Jessica clowns on me like that because I'll I'll pull up a tweet or a post Like can you believe these idiots like look at what people are saying today. And she goes, I've never in my life met anybody that's like that. And I'm like, and I think to myself like,

Starting point is 00:53:09 we've got to start giving them so much weight. Yeah. And I'm like, you know what, you're right. I don't ever met. Yeah, I never met somebody that said that. What's it done, my idea? See you later. Yeah, so you're totally right.

Starting point is 00:53:19 I think it's like, you know what's the same thing, like getting distorted body image views because you're on Instagram and you see like perfect Photoshop bodies all of a sudden. You feel like you don't look good, but really that's not the real world. Like walk around the real world, nobody gets like that. Yeah. You know, so it's one of those things. So true.

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Starting point is 00:53:58 So don't take this and then operate heavy machinery because you will get groggy, but you take it before bed and you'll sleep like the dead and wake up refreshed. This stuff really works. I save it for when I travel, and I'm jet lagged, or I need to reset my circadian rhythm. It's a very powerful, very effective, all-natural sleep product, and they just made it stronger.

Starting point is 00:54:21 It's Ned's sleep blend. Go check it out. Head over to mindpumppartners.com. Click on Ned and I know there's a code. Oh, it's mind pump. Mind pump gives you a discount on all of their products. Go check it out. All right, here comes the rest of the show. Our first caller is Aaron from Pittsburgh. Hey, Aaron, how can we help you? Hi, Aaron. Hi, everyone. How are you? Good. Awesome. So I'm excited to be here at a long time listener. I'll just kind of get into it.

Starting point is 00:54:49 So I've been lifting consistently for about five years now. And I'll be getting married here in May. So I really wanted to reduce the body fat primarily solely for that reason. I've had a good amount of muscle, I would say, majority of my life. So since the New Year specifically, I really cut back on what I've been consuming in terms of processed food. And I lost a good bit, I would say, of body fat as well as a lot more muscle than I would have liked. I know after listening to you guys, it's gonna happen. I just kind of have to accept that. But I'm here in the home stretch about

Starting point is 00:55:28 10 weeks out and I just kind of wanted to get your thoughts on the best approach for these last few weeks on what I can do in terms of my workouts. I would like to implement cardio at some point just kind of lose a little bit more body fat, but wanted to get your expertise on what that workout would look like. Yeah, don't have quite enough information yet to answer this properly. So let's back up a little bit. You lost weight, but you lost a lot of muscle. Initially, what do you mean specifically?

Starting point is 00:55:58 So I guess I thought I was losing or I wanted to, as in like my jeans were a lot smaller But then I realized maybe my lower body was a little bit more flabier than I'm used to It's always been stronger. I would say my legs are pretty sturdy before My butt definitely got smaller. I know that's gonna happen But I think the muscle came off a little bit quicker than I thought it would Okay, but you don't know specifically you're just basing it off of what you see in the mirror. Okay, and then do you know what your calories went to

Starting point is 00:56:29 or you just cut certain foods out? And you're not quite sure. Primarily cut certain foods out. I would say I was eating around probably 1800 to 1900 calories before, probably closer to 1700 or so now. It sounds like you're guessing. Yeah.

Starting point is 00:56:46 Yeah, so I did track for a while. I know when I did like the macrooccurator, my target was to eat around 1700. So I was targeting that for a while and then I stopped tracking, but I was eating primarily the similar foods. So I eat basically the same foods every day. So I'm guessing around that area. Okay, this can be really hard to give you Like more specific advice because I kind of feel like I'm in a dark room and you're telling me to go find the You know the bag in the corner or whatever. So I don't know where I'm necessarily going. So

Starting point is 00:57:20 Without knowing what your calories are now or how much fat or muscle you lost before or... Which by the way, though, Sal, the reason why this is so difficult for us to answer, Aaron, because there's nothing wrong with kind of intuitively eating and making good decisions and training, but you have a very specific goal and a time frame. Right. So when you have a very specific goal and a time frame to have it in and we're not tracking and paying attention to all this stuff.

Starting point is 00:57:47 I mean, that's gonna help you more than any three of us could ever help you, is to just simply start actually really tracking and see what you're doing. And that's also, and cardio isn't bad. Cardio may be okay right here, but it's definitely not okay if we don't know, right? We don't know that you're, because if you think you're eating 17 or 1800 calories,

Starting point is 00:58:07 but you're really eating more like 1500 calories, and you think you're eating 130 to 140 grams of protein, but you're really eating 60 to 70 grams of protein. Which by the way is not that far off from what would probably have. No, that's why through those numbers out, because I've done this enough times, this is kind of what ends up happening with someone

Starting point is 00:58:24 that tells me what they think they're eating, then I have them track and then we find out, oh shit, we're grossly under-consuming protein, you're already pretty low calorie, then absolutely the worst thing that we could do right now is to start to add cardio. So the first thing that we need to do and I think the best way that we can help you is one, I'll have Doug put you in the private forum so we can check up on you going forward. And then the first step would be to start tracking to see exactly where you're at.

Starting point is 00:58:53 That way we can give you better advice. Then we could say, hey, Aaron, add X amount of calories or cut back on X amount of carbs or hey, increase the frequency of this or hey, let's start to introduce this much cardio or walking. Like, otherwise, it's irresponsible for us to even give you advice from here. Yeah, I would, as far as workouts concerned, the thing, maps and a ball, it would be a good

Starting point is 00:59:15 place to go. So that'll be the one thing that I'll tell you that specific. I think you should follow maps and a ball, like start tracking, see where you're at. If your calories are, you know, I don't know, averaging 1800 to 2000, I'd bring them down about 1500. And eat about, you know, maybe half to one gram of protein per pound of body weight within that calorie target.

Starting point is 00:59:36 And you should see some good, some good fat loss. How many weeks did you say you have left before you went? 10. 10? Okay. Do you have like an amount of weight want to lose in that period of time? I thought I did, but then I got there and it's not what I thought it would be.

Starting point is 00:59:51 So you don't have a goal? No, no. And I totally understand what you're saying. I had a feeling you would come down to this. I actually talked to my fiance before this call and he was like, you know what they're gonna say. Yeah, so I know I deserve this knowledge, but I know that it doesn't sound like I listened to you guys based on my questions, but I really truly do. And I have learned a lot from you guys. It's just like you're saying I eat intuitively and I don't know. I think I thought because I had some body fat on me that I would be fine because I've always worked out. I just was surprised how quickly the muscle came off. But I will definitely do that. I will start tracking a little bit more closely. And I'm going to give you a little advice. Be careful with the... I'm going to get in shape for my wedding trap. Because I've never seen that stick my entire career. I've never seen somebody get in shape for my wedding trap because I've never seen that stick my entire career. I've never seen somebody get in shape for their wedding and then not completely get out of it, you know,

Starting point is 01:00:51 months or a year after the wedding. So, you know, you can, you can still aim for that. I know you, you know, you got pictures and it's a special day. I get all that. So you can still aim for that. But I would say, look, just go maps and a ballic build your body feel fit feel strong Eat in a way that makes you feel good and then let what happens happens What were what were you following the last I know you said you've been consistently lifting for the last five years But what were you following the maps programs? Yes, yeah, so So going off what you were saying so I honestly felt like I fine before. I didn't have an issue. I was happy.

Starting point is 01:01:28 I just wanted to do a little bit of my thought that I've never really gone into a cut and I thought it's never going to do it. Why not try now? Um, I followed in a ball, like performance and aesthetic in that order, I believe. And then my thought was to do aesthetic again, because I really liked that one, but I'll do it in a ball. Yeah, let's go and go in a ball. I mean, if I'm going to work out a week, yeah, we could also do something different right now, too. We could throw her strong and she could go down the strong path. Sure. It's different enough.

Starting point is 01:01:59 Most of these team you list for you to respond to. But to be honest, so when we're talking about, because you're critiquing the way you look, right? We don't have an exact pounds that you're looking at your body and you're saying, ah, I want, it sounds like I want to get rid of a little bit of this body fat or I want to tighten up or, you know, get that look

Starting point is 01:02:17 that you're trying to achieve, nothing is gonna be more important than us figuring out the macro calorie thing. I mean, that, you're obviously,'re obviously been listening to us for long enough. You follow your following great programming. There isn't a wrong answer programming right here. You could technically could run black again. You could go to anabolic.

Starting point is 01:02:36 You could go to strong or another program. All of them are going to be good for you and continue to show results so long as you're feeding your body accordingly. And my guess is the protein is where I would probably be drilling you the most. I'd want you to consistently, if you're a client of mine, I would say, Aaron, here's your first goal and all I want you to focus on. Track your protein for me for the next week consistently. Don't miss a day. And then I would want to see what that average is out per day, and I'm thinking that you're probably not consistently getting enough what

Starting point is 01:03:10 you need, and that might be part of the reason why you lost muscle. Sounds like, too, like, are there specific body parts you're trying to kind of build up and tone before this, like say, you know, your glutes or arms or whatever it is that like you're trying to kind of display a bit more. Yeah, well, honestly, I felt my focus is my lower body, but you're not even going to see that when I'm wearing a dress. So I don't know if it's truly for the way they are or just something I've always wanted to do for myself, but I would say lower body.

Starting point is 01:03:42 Okay. Yeah, because I was going to say like with black, you can really hyper focus on, you know, some of those areas at least leading up to it. Oh, they're referring to like the color of the dress. Oh no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, Well, well, if you don't have maps strong, we'll send that to you if you want to try something different and I would start tracking You got to start tracking before you can see everything here That's that's literally where you're at and it sounds like you're in a pretty healthy place I mean, obviously we can't see you and you didn't give us exactly your body fat percentage But it sounds like somebody who consistently works out you eat pretty pretty good for the most part

Starting point is 01:04:19 Yeah, I'm assuming you're in pretty good shape You just have some critiques or some areas that you want. And that's the tight and all the screws. This is where tracking becomes so important. Like if you came to us and you were a hundred pounds overweight and you're just trying to make some good behavioral changes, we could totally not track and just make a couple changes in your lifestyle

Starting point is 01:04:39 to definitely drop some weight. But you're at a place that sounds like where you're really trying to fine tune or change your physique to look a certain way. We got to get the macros dialed in. We got to figure out exactly what you're consuming and where you could potentially be missing there. Okay, no, that makes sense.

Starting point is 01:04:57 I appreciate it. Thanks, Aaron. All right, Aaron. Thanks. You know what it reminds me of? You ever go to the mall and you look at their big map and then you're like, oh there's the place I want to go But then you can't find where you're at. You have no idea if I go right because some asshole pulled the you are here sticker off Yeah, you need to know where you move it. Yeah, I used to be that kid. No you do

Starting point is 01:05:18 You're out in the parking lot. Yeah, I'm on the other side. You need to know where you're at So you know where you're gonna go. Otherwise a map is worthless, right? So, here's the thing, it's so funny, right? We go back and we're just like, yeah, we promote, we promote intuitive eating and intuitive training and that's like this ideal. Now when you're like, I got 10 weeks,

Starting point is 01:05:37 and we talk about people be careful being neurotic, about weighing and measuring your food, but then when you have very specific goals and you have a specific time frame you're trying to achieve it and then you want me to be able to give advice in a five minute call. It's like, I gotta have more of it. Or else I'm just gonna give you bullshit,

Starting point is 01:05:55 a bullshit answer. And the whole like, I lost a lot of muscle. How do you know? Because my clothes were looser. I mean, maybe we don't know how much, what was body fat, what was water, what was muscle. So it's very hard at this point. If she was my client and she hired me, the first two weeks would be just tracking because I wouldn't know which direction to

Starting point is 01:06:16 go anyway. And I will say this for anybody watching, it's a trap. You know, I'm getting married. I got to get in shape for my wedding is a trap. I have never met anybody who's more sanitized. It's never worth it. It's false, it's never. Well, it sounded like that. She's just using that as like extra motivation. That's always what they said. I mean, how many times have you guys trained somebody?

Starting point is 01:06:35 You blame, come on, like most ladies are gonna wanna do that. And guys, everybody. I get it too, but how many clients have you trained? I know, but don't shame her for that. I'm not trying to shame her. I'm just trying to say, I'm just trying to point her in the right direction. Am I trying to make her so bad?

Starting point is 01:06:49 You're fucking shaming her. I mean, it's like, she's gonna, everybody's gonna have to be focused. Everybody who's going into a wedding all says I want to be in better shape than what I'm currently. I'm gonna get a fuck of you or a bodybuilding. You all say it, everyone says that. Yeah, because everybody's gonna refer back to those pictures.

Starting point is 01:07:00 That's what it's about. You can either ask me to give you, make you feel good or tell you the truth. And the truth is it's a trap. Don't fall into that trap. That's all the hard hammer of truth over here. Yeah. Our next caller is Noah from California. What's up Noah? How can we help you? Wow, this is kind of surreal. Really nice to meet you guys. Just a little bit of context about me. Just a little bit of context about me. I've been lifting consistently for about two years, and lately I've been doing maps in a ball lick.

Starting point is 01:07:30 I've been getting some great results, losing some, a lot of the excess body fat, been getting stronger too. So, really love listening to podcasts, really love the program. So, I know you guys get this lot, but just wanna say thank you guys All right, and I guess so I'm here today because

Starting point is 01:07:51 Recently my girlfriend has expressed interest in lifting weights She hasn't been a heavy lifter ever before. I mean she's done some exercises here and there But it's mostly just like, hit stuff, like, trying to, like, you know, jump around for like a few minutes, or maybe you like, hit thrust for like 30 seconds and immediately, another exercise. So, now I'm trying to get her into like, maps in a ballic, which I think would be a good place for her to start. She's never really lifted heavy before.

Starting point is 01:08:24 So, I'm asking for your guys' advice, like what would be like the best way to make sure she has successful at the beginning? So that way, like in the long run, she'll wanna keep doing this for like a long time. Preface extended, yeah. Or are you really a starter? I mean, have any experience with dumbbell training

Starting point is 01:08:44 or anything else? A little bit, but just like the small ones, like the eight pounders, the five pounders. Yeah. So really, for me, the difference between starter or pre-phase anabolic that would make this decision for me would be her form and technique squat like if she has good mechanics, stable, or she has like an athletic background where you can show or something and she can, she can emulate it really good. Then I would be like totally confident when let's throw her an anabolic pre-phase for a few weeks and then rock and roll, she'll be good. But if she's so weak and deconditioned and does not have an athletic

Starting point is 01:09:23 background and her knees are wobbling all over the place and she's shifting and leaning forward and like you look at her squat or her movement and you're like, oh yeah, that doesn't look good. Then I would probably move her and start her. So it really, you know, I mean, how well do you know your girlfriend? Like, what do you think? And you know, she can accrucify you for being honest right here. It's her favorite color. I feel like she's being sincere. I mean, I've talked to her like, like, I listen to you guys a lot. So I made sure like, my ultimate goal right now, I mean, her goal is to lose body fat, but I want to get her to get stronger. I want to build her metabolism up because she does like to

Starting point is 01:10:02 eat. So as we all do. So I really want to get her metabolism up. She won't, she's not the kind of person I feel like, you know, if she was like wobbly on her squats or leaning forward, if I told her to, if I was trying to correct her form, she would be sincere. So that's at least good. All right. Well, yeah, if you feel like she can do basic barbell movements, then I would go maps and a ball like pre-phase and I would stay in pre-phase for about six weeks minimum. And make it a good experience, have fun with her

Starting point is 01:10:33 with the workouts. You want to get, you want her to have a good relationship with this starting out. Don't be a dick. Like don't be one of those boyfriends that's like, you know, do more, you got to push it and why don't you know, make it fun or whatever otherwise, because I've seen, I've seen guys and girls ruin it

Starting point is 01:10:47 for the other person, but pre-phase a good place to start. I go six weeks of that, and then take it from there, and have her practice the exercises, rather than try to work out. So when you look at pre-phase, there's a list of, I don't know, seven exercise or six exercises, just, she's going to the gym to practice them, like the goal is to get better at them.

Starting point is 01:11:04 Not necessarily lift more, or to get stronger Like the goal is to get better at them. Not necessarily lift more or to get stronger, but rather get better at them. Just because you and I know she needs to lift heavy and that would be ideal for her body, it does nursery mean you throw her into that right away. You really got to feel out. The hardest part about answering this question right now is because I mean, I don't know how old is she?

Starting point is 01:11:21 It's 25. Okay, so yeah, so I don't know how old is she? It's 25. Okay, so yeah, so I have, I don't know what, like her movement looks like at 25. I mean, she could have great mechanics, right? I mean, there's been many 25 year olds that I've taught to lunge, squat, deadlift, and after a couple of times, me teaching them they can do it really well.

Starting point is 01:11:39 But then I've also taught clients that are 25 that have no weightlifting background, very decondition that don't have an athletic background either. So like teaching them the cues on a complex barbell movement is like so hard. And so I have to regress them all the way back to single leg stuff and a lot of dumbbell work, body weight work, and doing things like that just to work on their movement and their mechanics before I load a barbell on them. So it really will depend on how she's picking up the movements on what program I would spend

Starting point is 01:12:14 the most time with. Do you have anabolic? Do you have starter or no? I do have anabolic, yes. We should send you starter just for that purpose of being able to. Prove, thanks, I appreciate you. You're welcome. You're scamping that for me.

Starting point is 01:12:29 Yeah, just to make sure, if you do need to regress, I mean, that's really where I would send you now. So have a try pre-phase. And if you notice, I think let's go to starter, then she could do starter, complete starter, then go to pre-phase. The whole time she'll build muscle and get stronger. Okay.

Starting point is 01:12:46 Yeah, starter sounds like a great place for her to start. Thank you. Awesome. How long have you guys been dating, by the way? Uh, it's been almost two years now, so. Okay. Well, this is an adventure. It's a complimenting her.

Starting point is 01:12:59 Yeah. It works. Working out together is the next level, so this will make a break yet. So no no pressure I'm sure our relationship is gonna stay fine no matter why but yeah, thank you guys so much. Thanks. No, I like your confidence I think I offended him there when I said that No, we're fine, dude. We're talking about We're gonna make it all the way so it was a joke

Starting point is 01:13:24 Yeah, you look pre-phase maps and a ballic basic exercises, but if you can't squat or deadlift or lunge properly, then you gotta go map starter, because it's what builds you to get to those places. And the mistake that people make when they train their friends or their family members or their boyfriend's or girlfriends is they train them really hard, Ralph the Gates.

Starting point is 01:13:44 Yeah, well, I mean, if you're making a bad experience. Yeah, if you're a beginner, like in your decondition at all, or if you're just like unfamiliar with a lot of these movements, I just think it's just, I would send you there, even if you can do barbell training. Yeah, no, starters, a good, safe recommendation. It's not gonna hurt her to go and start her.

Starting point is 01:14:04 She's gonna get benefits no matter what. You know, there's potential that she could hop right into, Mab Santa Ballock, but without seeing her movement, I have no ideas. There's a very little downside to starting with starter. Yeah, I agree. Our next color is Trent from Arizona. What's up Trent, how can we help you?

Starting point is 01:14:22 Hey guys, how's it going? Good. All right. So a little bit of background about me getting into my question. So I'm 23 years old. I've been resistance trainings. It sounds about 14.

Starting point is 01:14:33 Do a lot of power lifting bodybuilding type of stuff. Currently working on degree in kinesiology. But the question I have, so I recently became a firefighter. I graduated from the Academy here in Arizona a few months ago. And so during that five months, it's a pretty grueling process where we do a lot of training, doing a lot of metcom type of workouts, losing a lot of muscle mass. You could say, so I lost about 15 pounds of muscle or just mass throughout that process.

Starting point is 01:15:07 So after I graduated, I've been working on regaining a lot of the strength and the muscle mass that I lost. And I've come to the problem where I'm not getting adequately because of my job to firefighter, which I knew was going to happen. I just listened to your guys' podcast about the importance of sleep. I knew how important it was. I didn't realize how important until I was getting a lack of it. I found it pretty difficult to regain some of the mass and the strength I lost. I was wondering if you guys had any advice or how I can program my workouts to work around my inconsistent sleep schedule.

Starting point is 01:15:43 What was the first responders episode? Did you listen to that trend or no? We did all. Oh, you did listen to the first responders episode. Yeah, so there's some good advice there. Are you, do you have the ability to have naps? Are you able to schedule any naps in the middle of the day? So yes and no.

Starting point is 01:16:03 So as a new probationary firefighter, my first year, not really, but after that, I to be able to do it. So, you're going to have to make up for it with reduced volume and intensity. There's really no other, no better answer. Now, you could try, of course, you want to eat healthy because that'll help. You could try supplementing with ashwaganda. Ashwaganda helps the body deal with stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress.

Starting point is 01:16:12 And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress.

Starting point is 01:16:20 And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit of stress. And then, you can do it with a little bit could try, of course, you want to eat healthy, because that'll help. You could try supplementing with Ashruganda. Ashruganda helps the body deal with stress.

Starting point is 01:16:30 It's not going to make a huge enough difference to offset the lack of sleep, but it'll make some somewhat of a difference. And then I would take your training volume and I'd cut it down by a third. Because if you train the same with the lack of sleep, you're going to be burning everything off.

Starting point is 01:16:46 So, try cutting everything down by about a third. So if you're doing three days a week of training, go down to two days a week, for example, just to give an idea what I'm talking about, or you can just cut a third of the volume off of all your workouts, train a lower intensity, and allow your body to kind of deal with the combination of lack of sleep with the current training volume. I think the biggest mistake that somebody makes in your situation is just overdoing it. What's hard to gauge what overdoing it is, right, when you're, it's not like it was before.

Starting point is 01:17:17 Well, yeah. That's the challenge. But I mean, I'm talking about just doing, working the shifts, he's working with the sleep deprived as he is and then having a athletic background. Yeah, it's like recipe for disaster because you have that mindset. I'm sure you're the type of person where you can set a goal, go after it and kill it.

Starting point is 01:17:35 I'm sure that's how you've gotten to where you're at today. Unfortunately, it doesn't work that way with like training. It's not simply like, okay, if I discipline myself to do this many days or get up this early and do that, it's like you got to really learn to listen to your body and recover preservation now. Yeah, and maintenance for the most part and not really progressing,

Starting point is 01:17:56 because the environment isn't there for you to grow right now really, like in terms of not having sleep and your schedule and everything else. So to be able to preserve muscle, I would think would be, be you know the highest priority. What does a sleep look like? Give me some specifics. So the department I work for we work 48 96 so for the two days that I'm there obviously just depends on how many times people come line one one they can be anywhere from two to six hours a night. So you work two you work two days and that you'll get two to six hours a night, so you regularly. So, so you work two you work two days and that you'll get two to six hours total

Starting point is 01:18:31 of sleep. For each day. So two to six hours on each day, okay, and then and then how many days off before you start that again? So we give four days off and that's kind of the other problem that I've run into is I don't sleep very much for those 48 hours. And then that lack of sleep kind of follows me home. So my whole circadian rhythm is kind of thrown off because the day I come home, I usually take a nap and then can't sleep well that night just because I slept. And so it's kind of throwing my whole sleep schedule off and off just for those. I see.

Starting point is 01:18:59 Okay. Try this then. When you get back when you're home and you're off, try not to take a nap, but try to schedule 10 hours of sleep, 9 to 10 hours. Would you even recommend him taking a little bit of melatonin before he goes to bed? I would go melatonin, one milligram time released,

Starting point is 01:19:14 about 60 minutes before it's time to go to sleep. Give yourself enough time to get about 9 to 10 hours of sleep that first night. Try to do it again the second night by the third and fourth night, eight to nine hours will be good. And you can catch up a little bit. It's not perfect, but you can catch up a little bit by doing it that way.

Starting point is 01:19:33 What does your training look like right now during the week? So during the week, so on schedule, we work out for an hour a day. And so I typically try to keep my intensely low just because I don't want to be too push myself too hard and not be able to perform my job. So I normally take, I usually work out those two days. The next day I'm off. I take a rest day, two days in between,

Starting point is 01:19:59 and then take an off day before I go back on shift. Yeah, I'm good about that. Yeah, are you strength training? Are you hypertrophy training? Like what does it look like? Both, I'm trying to get both my strength gains and my mass gains back. So I'm doing, I'm kind of combining

Starting point is 01:20:17 how are lifting and bodybuilding. So what I would do is when you're at work, I wouldn't work out. Then when you get home, that first day, I wouldn't work out. Then when you get home, that first day, I wouldn't work out. The day after I would work out, the day after that I would work out, and then the day after that I wouldn't work out.

Starting point is 01:20:31 And then you go to work. So you're gonna work out for two days in between the four days that you're off. That's how I would schedule that. And the first night, I would try to get 9 to 10 hours. 9 to 10 hours of sleep, then I'd do again, 9 to 10 hours and I could go eight and eight And that that should that should make a difference

Starting point is 01:20:56 Okay, that makes sense. What are your what are your thoughts on him doing things like why he's at work like trigger sessions and stuff Because they I know it the I know it can be crazy and intense But then it could also you could have long hours or your down to a recover effect Yeah, there's nothing wrong with that in intense, but then it could also, you could have long hours or your down to recover effects. There's nothing wrong with that. Absolutely. Because you bring up that strength mass, hypertrophies, you kind of want to try and keep all of it, I do think there's some benefits to either having a suspension trainer or some rubber bands at the fire station.

Starting point is 01:21:19 And when you run those 48 hours, and let's say it's one of those, like, head over there and get a little 15 minute pump, you know, grab some, grab some bags. No intensity, just pump in the muscle. Yeah, just, just, just signal. What do you guys do there when you're, when you're not, it's not time to go to bed and you're just sitting around waiting

Starting point is 01:21:35 for someone to call 911. What do you guys typically do? It can be anything. Sometimes we're, we're training, we go over different stuff. It's different for me just because I'm new, so I try to keep myself busy in the station. We cook, we play pickleball, kind of just, but we do work out for the most part as well.

Starting point is 01:21:54 Yeah, it's that first year too, right? When you're new, that's when you get, they make you all the hardship. Exactly, yeah, clean a lot of toilets. Yeah, after that it gets a little easier. So, right. Yeah, but I mean, I think some trigger sessions on work days.

Starting point is 01:22:07 Yeah, that's fine. If you want to, again, base it off of how you're feeling, right? If you're feeling good, you guys have got lucky and you've had some downtime between the 911 calls and you've already cleaned bathrooms and you're kind of chilling, you know, instead of maybe grabbing the video game stick and playing video games, you'll get a little pump on, you know. Yeah, and mentally speaking Trent Trent, you're young.

Starting point is 01:22:25 You just got started in the fire department. It'll be over. I mean, in a year, you'll get back on a regular, a little bit more regular schedule. You'll be scheduled to be acclimated. So you just gotta hang in there. You know, that's the other part too. It's not gonna be perfect because of the sleep

Starting point is 01:22:38 and because you're new and they're making you do more stuff. So hanging there for about a year, you're young, you'll do just fine. After that year, then you'll get on a more regular schedule and you'll start to feel a little bit better. But I think right now, the idea is really, can you hang for that first year, which I think is kind of part of the program, isn't it?

Starting point is 01:22:59 Yeah, exactly. All right, cool. All right, Trent, well, hope that helps. Who is some sleep? Yeah, no, I think we'll get some sleep. I'm tired right now. And go save some lives get some sleep? Yeah, no it's not there Go save some lives, huh? Thank you. Yeah, but what you do thank you Trent Yeah, I got a butt I have so I have two friends one that became a firefighter and one became a police officer Same thing with cops the first year the schedule is the worst they get the shit schedule

Starting point is 01:23:20 Oh, it's brutal. I mean is that really just a cop and firefire thing? It's kind of like an old job Yeah, if you work any each job, like you're the new. Yeah, you're the new to the newbie. You could, I mean, would you do as a trainer early trainer, got all the shit hours, you know, say it. It's like you get all the 4am clients. You know, I'm going to come and wait at a clock. Yeah. Yeah. But it's really, it's just like, you know, can I maintain during the spirit of time? It's like you're not going to build too much. It's not really enough. You know, we're, I think like, can I maintain during the period of time? It's like, you're not going to build too much. It's not really an environment. You know, I think, and I thought we did a pretty good job

Starting point is 01:23:49 on that episode of really kind of addressing all this, but when you got four days off like that, the four days off to me is, you know, one to two days tops of working out, yeah, working out, Maps and a bulk style. And then because this, because their schedule is so inconsistent, you have to learn to kind of feel yourself out. Okay.

Starting point is 01:24:07 This was a, I mean, if you, you know, I bet there's some days the fire station when he can't sit down for 15 minutes because of another call is coming in and they're racing out. The adrenaline's going like crazy. And I think there's other times we probably is pretty active the whole time. Yeah. Four or five hours where maybe he's not doing much but playing pickleball and clean and toilets. It's like, you know, there's nothing wrong with you going over and getting a little light

Starting point is 01:24:24 pump during those days. If you want going over and getting a little light pump during those days if you want to increase the frequency a little bit. Our next color is Tyler from Canada. Tyler, what's happening? How can I help you? What's going on guys? Pleasure to be on here.

Starting point is 01:24:35 Thank you so much for the opportunity. A long time listener for about three years. So this is really, really cool. Cool. Yeah. I will hop right into my question. So I've been a personal trainer for about a year and a half now out of a local PT studio. And I'd say my client load is as full as I'd like it to be right now.

Starting point is 01:24:54 I'm working about 25 hours a week and just trying to figure out ways where I can kind of help more clients without adding more time to it. Essentially, I've got some other things going, like volunteer public speaking and working on a book and blogs and all that stuff. And recently I heard a podcast, a sort of a podcast of Mark Bell's Power Project where a trainer was talking about how he would sometimes train like sometimes three to five clients at once

Starting point is 01:25:20 and like not in like a group class setting, but still, you know, kind of a one-on-one setting, but kind of moving around and stuff like that. And it just really hadn't occurred to me that that was an option, I guess, part of me. For some reason, kind of thought it was unethical. People kind of want to personalize experience and just want to make sure their form isn't breaking down.

Starting point is 01:25:40 And I was just kind of wondering if you guys have had experienced training clients in that setting and if there's any kind of pitfalls to look out for I mentioned that the gym that I train out is mostly free weight-based, you know So I'd have access to like one or two squat racks at a time You know bands bodyweight all that stuff. I'm definitely confident in my ability to do it I just kind of want to know like if there's anything you guys would look out for. Of course. I think it's common, right?

Starting point is 01:26:07 But you think that at one point in almost every trainer's career, you start to look at, especially as you get a full schedule. And if you still have goals to make your way. How do you scale from here? Yeah, and it's like, okay, I'm almost out of time. How do I do this? Now, is this to make more money Tyler?

Starting point is 01:26:23 Or is it to just get to more people? Because you said you wanted to get to more people. So I don't know if you can mean one or both. Absolutely, I'm so glad you asked that question. It's honestly not about the money. I'm the bills are paid, I got my savings, I'm good to go. It's just to help more people. And that's also why I want to do the more public speaking

Starting point is 01:26:41 and stuff like that. But I really do enjoy the one on one stuff. I have some clients in mind, I also mentioned, unless you guys think otherwise, I probably wouldn't do this except for clients that have already trained with one on one that for a little bit of time that I can be confident in their form.

Starting point is 01:26:57 I just don't wanna sacrifice my integrity, that's the main thing. Yeah, so let me tell you a story about like mind pump, right? So we started mind pump so that we could reach more people But our favorite people to reach our trainers, you know why Well, yeah, I mean we're the we you guys can only have so much influence right so I thought about this to like getting into like Eventually, you know training other trainers and like you know pay it, pay it for mentality, spread the good word, right? Yeah, well, it's not just that.

Starting point is 01:27:28 It's that, yes, that's true. But the main reason why we like talking to trainers is because the people who make the real impact, the depth of impact, the one that lasts, are trainers. Like, I could reach a million people in my podcast and, you know, if I do a really good job, I'm going to make some impact, but I'm not gonna impact people as deeply as a good coach will. Yeah, they're not just, they're not, they're not sending us birthday gifts every year.

Starting point is 01:27:51 Yeah, exactly. Yeah, exactly. You'll see, I know. I don't think I've impact, even though I've reached millions of people, I don't think I've impacted people as deeply as I did when I trained, you know, 20 clients. So, training more people per hour is gonna reduce that for you, I'm just gonna let you know right now you're not going to have you're not going to have

Starting point is 01:28:07 that same impact. Now reaching volume of people, public speaking, you're doing your blog, you can sort of podcast. I think that's all great. But you, you, if you're talking about depth of impact, where you're taking somebody and you're trans helping them transform their life to the point where they now have a lifelong good relationship with exercise and nutrition. That's only going to happen with coaching. And one on one is the most effective way to do that. You start adding people into that hour. You're going to lose your, you really lose your effectiveness. Even two, two people is far less effective of an impact than just one. You're just're just not going to, you're not going to,

Starting point is 01:28:45 here's a deal. If you, I'm glad we brought up the money thing because the reason why I was saying that was if, if you were in that predicament, it's, it's not a bad strategy to make more money. But the inevitable is that you, the value of your training has to go down. It's now divided by two. And if you go to three people to divide it by three, not to mention, and you may know this because you've been doing it for a little while,

Starting point is 01:29:09 you definitely will know this after you've been doing it for a long time. The things that clients open up and share, and when you get to the real deep shit where that's where you really change lives, that ain't happening in a two to three person setting. It's just not gonna happen. You're not gonna get somebody

Starting point is 01:29:27 to just put them on autopilot. Yeah, yeah. But hey, if you're just being straightforward, if you're trying to increase revenue and your taxed on hours already, and you've got two clients that are relatively advanced, they still pay you and you can convince them both to join their sessions together

Starting point is 01:29:43 and you can increase your hourly rate. Then yeah, it's not a bad strategy at all, but you have to understand what Sal was saying. It's going to devalue your one on one training a little bit. And if since you're not, it sounds like very money motivated in the situation, then I wouldn't encourage it at all. Yeah. And consider what Adam said. It's not necessarily that you wouldn't be as good.

Starting point is 01:30:05 It's that the client wouldn't be as open. It's a two way street. And I've trained couples who were married for 15, 20 years together. And it was not the same as when I trained them one on one. Yeah, hell no. That's absolutely different. That's true. There are vulnerable moments that happen when you train someone and it's just you and

Starting point is 01:30:21 them and there's no one else. Yeah. You've already trained them for a year or two years and you know that allows you to really be effective with your coaching. You're not gonna be able to do that when you have more than one person there at the same time and you're not gonna be able to do it in half hour, you know, it's usually an hour longer so if you really want to make a powerful impact on people the one-on-one coaching is the way to do it. And then you can use the other means to reach more people. Well, this is too, I mean, I don't know if you have really good friends in the industry,

Starting point is 01:30:49 but this is where I started to start delegating. And when I wanted to grow and really focus on less volume and more high service, I had to wrestle with that for a bit because it was a big transition for me. But I did know a few trainers that I really trusted that they were going to be able to provide the type of service that I could put my stamp on in terms of my other clients. And so to be able to kind of surround yourself with other people that you know, you could sort of delegate these clients off

Starting point is 01:31:18 to and really start fine tuning what direction you want to take your business, I think, is something to consider. Yeah, that's like so helpful. Cause yeah, you're right. Like honestly, I'm almost using personal training as like a vehicle. It's, I always say to my clients, like it's that in between time,

Starting point is 01:31:36 like in between the sets and stuff, what we're talking about, lives, relationships, philosophy, stresses, what else is going on that like I feel I really make the impact. So that's a really, really good point. And I glad glad you mentioned as I was thinking like I have some married couples that work out with me separately but that's a really good point that even with their spouse are less likely to you know open up about certain things and be vulnerable so that's a really

Starting point is 01:31:57 good point and I definitely appreciate that. Yeah and it doesn't guarantee impact but it makes it the most possible that way. So consider that. Absolutely. All right. Yeah, in terms of the delegation and stuff like that, when's, well, never mind, never mind. That, you know what, yeah, that answers my question, guys. I won't, I will be respectful of your time.

Starting point is 01:32:19 I just wanted to say like a really quick thank you. You're just your authenticity and lack of dogmatism is just so appreciated. And I know you guys know this and hopefully you don't get sick of hearing feedback. I don't think you do. But there's, you know, you know how it is. There's just so much misinformation in the space. And I know that when I first started as a trainer,

Starting point is 01:32:39 you know, I was a little bit self-conscious of my ability and stuff like that. But I know you guys kind of say tongue and cheek that like, if your trainer doesn't listen to mind pump, it's kind of a red flag and find a new trainer. I honestly, I agree with that because like, out of the, I mean, three certifications I've done

Starting point is 01:32:54 and all the books and podcasts and stuff like that, like honestly, I haven't learned as much as I have from another source other than I have from you guys. So that's really, really appreciated. Thank you, Tyler. Thanks for having me. Thank you very much. Appreciate it. Never get told here in that. Yeah, for sure. Just keep doing what you guys are doing. Appreciate it. Appreciate it. All the best. All the best. Thank you, brother. Thank you.

Starting point is 01:33:12 Or take care. Yeah, I'll be honest with you. Sometimes I miss being able to do that with, you know, take someone from one of their at and coach them through the process. The depth of impact, you can't do any other way. I really don't think so. Oh, you develop relationships with these people. What? And it's so great to see them grow individually.

Starting point is 01:33:33 Yes. I mean, I made the joke about the gifts thing, but it's true, right? Like, I mean, you build such a strong connection relationship. My best birthday, Christmas gifts came from clients. I know. I built that strong and related to that. And I mean that because they won, they knew me so well.

Starting point is 01:33:46 They knew me so well. And then they were so grateful for everything that I had given them over the course of the year, two years, or more that we had trained together. And so, and I just, we don't experience that with mind pump. We may reach millions of people. And I get emails and DMs on a daily basis of lives that we're changing and helping,

Starting point is 01:34:03 but not at the depth of what you were doing for those people. I have lifelong friends because it's they were clients in mind at one point. So, I mean, I remember when I did the math, I thought this person is seeing me dedicated two or three hours a week, and in that two or three hours a week, we've agreed towards personal growth.

Starting point is 01:34:23 Now, it's through the guys of fitness, but that's what really in fitness is, agreed towards personal growth. Now it's through the guys of fitness, but that's what really fitness is, is personal growth. And so I'm seeing them and getting more, you know, undivided attention from them and with them, then maybe more than anybody else in their life, or almost more than anybody else in their life. And you do this for five, six, seven, eight, nine, ten years, which I had to clients for ten years. You have incredible ability for impact, and then it's a two-way street. I would change and grow from the people I worked with as well.

Starting point is 01:34:49 That's why I like working with trainers, through my pump, because it's like, I know what they're doing, and if you really wanna make a change, that's the way to do it. It's not, the masses, it's one at a time. And by the way, this is not shaming somebody who does three clients at a time or does some group of stuff.

Starting point is 01:35:06 That was the value, it was still value. Yeah, no. And I think I'm glad we addressed the whole money thing because this does happen as a trend. At one point, you scale up to a full eight, 10 hour day. Every day. And you reach kind of your max, not a money you can make. And then, you know, if you're ambitious and you want

Starting point is 01:35:25 to make more money, and there's nothing wrong with that. I know sometimes we demonize that of personal trainings about helping people only. It's like, well, okay, well, it's also a career for people and some people have ambitions to make more money. And so if you do, that is an option to increase your income for your hourly rate by doubling or tripling up.

Starting point is 01:35:45 And I think you can still kind of do both. You can still impact people individually and still do a little bit of both of those. But if you say what he said, which is that he does, that's obviously not a focus and not a priority to him, then there's no reason why I would push him to the two or three times.

Starting point is 01:36:00 He's not gonna give any more value to a point. Yeah, you will only give less. Yep. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any fitness goal and they're free. You can also find all of us on social media.

Starting point is 01:36:14 So Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump. Adam, and you can only find me on Twitter at Mind Pump. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps for performance, and maps aesthetic. Nine months of phasedased expert exercise programming designed by

Starting point is 01:36:45 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 MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump.

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Mind Pump: Raw Fitness Truth - 1776: How to Start Strength Training, Getting in Shape for a Wedding, How to Train Around an Unusual Schedule & More (Listener Live Coaching)

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