Mind Pump: Raw Fitness Truth - 1794: Counting Macros vs. Intuitive Eating for Fat Loss, What to Do if Your Lifts Are Not Improving, the Importance of Squatting Deep vs. Squatting Heavy & More (Listener Live Coaching)

Episode Date: April 16, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: If you have a slow metabolism, and you want to speed it up, one of the KEY things you need to do is eat in a calorie SURPLUS. (3:43) The many benefits of red-light therapy on your mitochondria. (14:06) Why drinking ANY alcohol is bad for you. (21:06) Fun Facts with Justin: The secret Nazi bunkers of Antarctica. (25:57) Why Adam is bitter about Sal’s sleeping superpower. (30:30) Cool Science with Sal: Virtual reality treatment of claustrophobia. (35:00) The scary scenes in Shanghai and the case against lockdowns. (40:55) The benefits of plant protein powders and, in particular, the quality over at Organifi. (49:20) #ListenerLive question #1 - Is it better to squat low or heavy? (53:40) #ListenerLive question #2 - Any advice on getting stronger or leaner in preparation for an upcoming powerlifting meet? (1:04:34) #ListenerLive question #3 - Any signs to look for if my diet isn’t working? (1:15:00) #ListenerLive question #4 - How can I progress my pulling movements? (1:26:28) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] NEW PROGRAM LAUNCH SPECIAL PROMOTION: Get MAPS Symmetry + 2 free eBooks for $97!! **Promo code “SYM50” at checkout** April Promotion: Get MAPS Anywhere, MAPS Prime and Prime Pro all for $99.99! Mind Pump #1387: Turning Your Body Into A Fat-Burning Machine Visit Joovv for an exclusive offer for Mind Pump listeners! Red Light Therapy: Effectiveness, Treatment, and Risks - WebMD The Nazi Bunkers of Antarctica Breakthrough success in provision of automated psychological therapy using virtual reality Shanghai’s lockdown resembles a horror movie as residents scream out from high rise apartments Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners! Use The Sled For Incredible Gains In Your Lower Body Improve Your Shoulder Workouts with the Kettlebell Halo – Mind Pump TV MAPS Suspension Training SUSPENSION TRAINER – MIND PUMP STORE Mind Pump #1377: From Couch To Deep Squat In 90 Days Intuitive Nutrition Guide | MAPS Fitness Products Intuitive Eating: What is it and is it Right For You? - Mind Pump Blog MAPS Fitness Anabolic Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Layne Norton, Ph.D. (@biolayne)  Instagram Arthur Brooks (@arthurcbrooks)  Instagram

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 answered live questions, so people actually called in, asked us questions, and we got to coach them on air. By the way, if you ever wanna be an episode like this,

email your question to live at minepumpmedia.com. All right, and now we open the episode with an intro portion where we talked about scientific studies and current events, and we talked about some of our sponsors. Today's intro was 46 minutes long, then we got to the live questions. Here's what we're down to today's show.

We opened up about eating in a calorie surplus in order to speed up your metabolism. That's necessary for that process. Then we talked about studies surrounding red light therapy. Pretty remarkable stuff. Red light actually does a lot of interesting things to the body. If you're interested in using red light on yourself, either to improve your skin,

regrow hair, raise testosterone, help heal injuries. Check out Juve, the best company you can find anywhere for at home red light therapy. Head over to mindpumppartners.com, click on Juve and then use the code Mind Pump for $50 off your first purchase. Then we talked about studies on alcohol. Is it good for you or bad for you? Then just them brought up Antarctica,

apparently there's a secret Nazi base underneath Antarctica. This is crazy. Then Adam, we talked about how Adam was bitter about how well I could sleep. I talked about VR therapy for people. We talked about Shanghai being unlocked down, full locked down, and then we talked about plant versus animal proteins, which let us to talk about organify,

which is a supplement company we've been working with for a very long time. They make plant-based supplements that are phenomenal for energy, endurance, cognitive performance, they have a protein powder, that's plant-based. It's the one that I use. They use a blend of different plant proteins that give you a favorable amino acid profile.

You gotta check, oh, it doesn't taste bad, it tastes good. Most plant proteins taste terrible. This one tastes good. Go try them out. Head over to mindpumpartners.com. Click on Organify, use the code MindPump for 20% off. Then we got to the live question.

So the first one was Alex from South Carolina. He wants to know if it's more important to squat low or to squat heavy. The next question was from Matthew from Georgia. This person want to know if they should get strong or get lean, which one should they do first. The next question was Jessica from Oregon. She wanted to know what signs to look for if her diet's working for her aside from counting calories and macros. And then we talked to Renzo from the Netherlands. He's getting better in his pushing movements, but his pulling movements seem to be slowing down. So we had some questions.

Also our new maps program launch, maps symmetry is ending in two days. Okay. So in this launch, maps symmetry is on sale from $177 to $97. So it's a big discount. Plus you get two free ebooks, the muscle building secrets of isometrics and reverse dieting 101. So two free ebooks plus the full map symmetry program, which is a program designed to develop symmetry and balance in your body. It's a unilateral based workout program.

We also incorporate isometrics and five by five training. This program has it all. So you can get all of that for $97, but there's only two days left for the sale. Ends on the 17th. So to get started, go to mapssymmetry.com, that's MAPS, S-Y-M-M-E-T-R-Y.com, and then use the discount code S-Y-M-Fifty

for that discount. If you have a slow metabolism and you wanna speed it up, one of the key things you need to do is to eat in a calorie surplus. It's almost impossible to speed up your metabolism when you're eating in a deficit. Maybe one of the single most important things that I learned as a trainer to help my clients out

and that I didn't understand the first five to seven years of training. This is just, it seems the opposite of what you would do. Right. Someone comes in, they said across from you, struggling for, I can't, I'm building the body first. Yes. I need to lose 50 pounds.

So we just assume that they're, they're grossly overeating and not moving enough. And so, okay, let's move more. Let's eat less calories. And what it always ended up happening for at least for me, in my experience was I get this client who was already eating very low calorie. And even if I did get them to adhere to the diet and eat in a calorie restriction, and we did see some results, a plateau was on the horizon. And it was well before they ever reached their goal and they were at this

calorie consumption that was just not sustainable on term. Exactly. What happens the reason why your metabolism slows down or speeds up is it's just adapting to your lifestyle and by feeding yourself low calories, you're telling your body, hey, you need to keep this metabolism slow. In fact, you can just slow it down or even more. You need to become more efficient. So if you wanna speed it up, you literally have to do the opposite. You have to feed yourself a little more.

Now, of course, simultaneously, you wanna do strength training so that those extra calories go to muscle, otherwise they'll go to body fat. But as you're feeding the muscle, the metabolism speeds up. You can't build muscle in a calorie deficit. So, sometimes people say, well, I'm lifting weights, but I'm lifting weights. Why is

I'm a metabolism going any faster? It's like, well, you're still eating too little. You have to give those building blocks to your body so it can actually do something with it, turn it into active tissue, which is muscle, and speed up your metabolism. So, the process should look like a slight calorie surplus. So wherever your maintenance is, eat a little more than that and then do some strength training and get stronger. And then what will happen is your metabolism will react by getting faster by burning more calories. And then here's what happens. Instead of what Adam said, which is, you know, you cut your calories from where you're at and then you plateau real hard.

Uh oh, now I'm stuck in this low calorie. Now you've boosted your metabolism. You have a long way to go. You can cut calories and still be eating a normal amount of food, if you will, way more room and way less likely to plateau. And I think the reason why it was such a difficult conversation, besides the fact that they're coming in there to lose weight is just the time. A lot of it takes to really repair and build the metabolism to get it roaring as it should, is if you've been in a calorie deficit for so long,

which a lot of my clients coming in had been for like years sometimes. Yes. What do you think the greatest challenges for the client? Like it's, oh, the hardest thing is that it goes a completely opposite from what they thought they needed to do. And what you're essentially telling the client is, hey, for the next few months,

we're actually gonna not lose any weight. Potentially gain weight. Yeah, you might gain five pounds, and we're not gonna lose any weight, but you're gonna get stronger, you're gonna get more fit. It's really hard pill to swallow, because you gotta consider this, the average person has been thinking about getting in shape

or thinking about losing weight for a while before they actually take that first step. So then they're finally ready. That's it. I'm ready to lose weight. Then they talk to a smart trainer. The trainer is like, well, you have to build a base here for about three or four months or longer before he attempts to lose weight. It's like, I don't want to hear that.

We'll talk about a major mental hurdle that these clients have to go through too. You figure that most of these people have to go through too, because you figure that most of these people have a body image issues when they come to you too. So you have body image issues and then you tell them they're going to increase their calories. And yeah, there's a lot of times that will make their clothes fit a little bit tighter and the scale might go up a couple pounds. That's so, even if you can get buy-in, like, okay, it sounds like you know what you're

talking about, okay, that makes sense. even if you can get buy-in, like, okay, it sounds like you know what you're talking about. Okay, that makes sense. I understand why we're doing it. But then that's the first hurdle. Then you get over that hurdle that it's like you have to let them know when they come to you, like, I'm not liking this.

My clothes are fitting tighter. I notice the scale is up a pound. Yeah, think about it this way, right? If you've ever seen a house get built from scratch, or you pick a lot of land, and then you wanna see the house get built. And at first, it looks like not much is being done. If you've ever watched a house getting built,

you're like, where's the structure? Because they're setting the foundation, they're building the base, right? Then things start to speed up and they start to build the actual house. Imagine if there was no base, right? Imagine if there was no foundation. You would start to see the structure, but it would fall apart very quickly, and you wouldn't have yourself actual house. Imagine if there was no base, right? Imagine if there was no foundation. You would start to see the structure,

but it would fall apart very quickly. And you wouldn't have yourself a house. So what we're setting ourselves up for by doing it this way, by getting your metabolism to speed up through eating a slight surplus and training for strength, is we're setting the foundation so that this house that we build doesn't fall.

You know why I like that analogy so much too, because there are some other things or other parallels with fat loss too, is that the foundation piece is slow and very methodical and you're gonna level everything out and you're plumbing everything and you're getting, but the framing aspect actually goes pretty quick. It's a snowball isn't it?

Yeah, so once you get to the place where it's like, okay. It's exciting then, right? Everything's, so once you get to the place where it's like, it's exciting there. Yeah, everything's level set, we got everything lined up, perfect. Now we've got to slap these two by fours together. The framing process of building a house is relatively quick in comparison to it, which is how I would explain that

to them with the fat loss. And listen, it's going to seem a little slow at first, but while we're getting everything lined up the way we want to, but boy, once we decide that it's time to start really losing body fat, watch how quick it starts to happen. This is how effective fat loss typically looks like. It starts off slow and then it's got this kind of snowball effect. And as you progress, it happens faster and faster.

And with less effort, you actually start to feel more and more effortless as your metabolism's working for you. On the flip side, this is what bad fat loss looks like. Very quick and then a hard plateau. And then it requires more effort and more work to squeeze out every single pound. And then you're stuck in this position where maintenance is almost impossible. This is a big part of the reason why almost everybody fails with this. If you look at the statistics on this, over 80% of people gain the way back within the first couple of years, and I would even extend that to 90%

if we follow them just long enough. It's like everybody gains it back. Nobody sets the foundation. Well, another major hurdle too, though, is the temptation on the trainer in the coaches part. Because it's very tempting for them to get a client to resign or sign up for them for more sessions by showing them quick results.

You can show some of the quick 10 pound loss. Yeah, I mean easily by taking somebody who was relatively sedentary, not eating very well, changing their diet, reducing calories, getting them exercising, whether it be cardio or weight training, you can show that person who came in and said, hey, I want to lose 50 pounds, a quick five to 10 pounds. Real quick.

And a lot of times they get excited and then that's where they'll continue training. So part of the challenge is that the trainers and coaches take the easy path a lot of times because they know that if I just get, if I get this, if I do the motivation thing and I hype them up and I get them pushing and sweating and play that role and then they get to see the scale heading in the direction that they ultimately want, then it's easier for me to convince them to keep

training with me versus overcoming all the things that we're talking about. Like, yeah, this is going to take longer than you wanted. Oh, by the way, I want you to eat more instead of less. Oh, by the way, we're probably not going to see any results for a couple of months as far as weight loss is concerned. I mean, nobody just wants your clients. It's a tough place to be, right? And that's a tough, especially for new trainers or trainers that are like, you know, dependent on this, you know, paycheck to paycheck type of mentality,

where you're trying to please your client to keep him coming back. And so you're tempted to then, you know, pull those things out to make him feel this temporary weight loss and now I'm happy and now we can keep progressing but when in fact the best thing for them is this long-term. So my dad does stonework, this is what he grew up doing since he was a kid, right? He stopped doing it because he's got injuries now as a result, he's done his whole life, but he's from the old world, right? And he does it in a way where if he does your

shower or your bathroom, it's going to look incredible and it's going to last a long time. I would go who's done his whole life, but he's from the old world, right? And he does it in a way where if he does your shower or your bathroom, it's gonna look incredible and it's gonna last a long time. And I would go on these jobs with him where people would say things like, well, I could hire these other people, they'll do it way faster and it's gonna be much cheaper. My dad would be like, you can do that,

but you're gonna be calling the up to come, fix it and tear it down and put my stuff up. And most people would listen to him because he was confident and he was referred, but sometimes they wouldn't. And I used to love going back to these people. And they would show up and they'd be like, you were right.

They did a crappy job, I'm sorry. I got to pay you to tear it down or whatever. And that's exactly what you got to say is a trainer as a coach. You have to be confident. You're the expert. You're the one guiding them where they want to go. So what happens is they think they know what they want, but they just don't know because they're

ignorant to it. People don't understand what the process looks like. So you have to educate them. Otherwise, you're not doing them any service. In fact, what you might be doing, and oftentimes, what happens is you're getting someone closer to never trying again, because a person will only try so many times and fail before they're like, this isn't for me. I've lost weight and gained it back three, four times. I'm done. I'm not gonna try this anymore. So if you're a coach or trainer watching this,

your job is to make sure that it works this time and that they stay because we know the positive benefits of all this. By the way, reverse dieting is a little bit more nuanced to it. It's not just eating over a surplus. There's a process by which you increase your calories gradually over time to minimize fat gain. We have an ebook called Reverse

Dining 101. At the moment, it's not being sold, but we will sell it later on, but right now it's for free with the Maps Symmetry Program launch. So we launched a new program, and that is going to be free with it along with the isometrics book. So you'll get those two for free with symmetry. So if you're trying to build your metabolism, you can follow what that book says along with a program like map symmetry and you'll see some pretty good metabolism boosting results.

Doug, did you guys settle in on what that will be sold for after the launch? It's $47. That's for sure. Each book will be $47 each. Okay. Yeah, so you get them both for free with the whole thing. So yeah, yeah, pretty cool. All right, you guys them both for free with the whole thing. Yeah, yeah.

Pretty cool. All right, you guys might hear some cool red light therapy studies. I found some really good. Something new. I know. It just seems like all these benefits of their studying so many different benefits that I've never even considered that it provides is always a new one. Well, so this is a this is a review of studies, which is really good, right?

So red light is a type of light that has some very interesting effects on the body. So when you shine a particular frequency of red light, it's not just any red light, right? There's this particular frequency and intensity. When you shine it on your body, it literally powers up your mitochondria. So your mitochondria are like the power houses of your cells.

Think of them as the engines. They create the energy of a cell, they're what makes cells healthy. It's mitochondria that are unhealthy, causes disease and illness and you may hear this if you're in the biohacking community about healthy mitochondria. So it's really interesting. You shine red light on any cell,

which all cells are operated with or are fueled by mitochondria, and the mitochondria get powered up by this red light. Now, is this because it's mimicking like what the sun does for us, or is it totally different? The sun does emit a certain amount of this red light, but when you use red light therapy, it's concentrated. It's a, for lack of a better term, a hack. Now, it's been widely studied. So, okay, so we work with a company called Juve that makes the kind of red lights

that are done in these studies. And when we first started working with them, it all sounded like mumbo jumbo. It sounded like baloney, like this is this can't be real. I did some research. These studies go way back to the 70s. They've been around for a long time. We were studying the stuff for decades,

so it's not brand new stuff. What's new is that you can get stuff like this for your house, back then you couldn't, it was impossible. But anyhow, it's very safe, so it's been tested for safety, and it powers up the mitochondria. And so I brought up this article from WebMD, so it's a WebMD article that reviews all the studies and essentially, and WebMD is a very conservative site,

so they're only gonna post things where studies are like, oh yeah, this definitely does something. They're not gonna do stuff like that. Oh, it's not controversial. Yes, it's all, so check this out. It improved dementia. One study, people with dementia who got regular, near infrared light therapy

on their heads or through their noses, okay, it sounds crazy, for 12 weeks had better memories, slept better, and were angry less often. So the red light can penetrate parts of the body, get to certain cells, fuel them, and this seems to be what happened in the brain. Another one, dental pain. People with dental pain, who have TMD, right? You guys know TMD is? That's the TMJ, that was TMD. Now, TMD is a Tempo-O-Men-Dibular dysfunction syndrome. So like, clicking jaw tenderness, they saw improvement.

Hair loss, we know about this already, right? Hair loss. Why are you just here to be asshole? You see, it's visible. already, right? Hair loss. Why you just do it to me, asshole? You see it's visible. Hey, bald guy over there. More red light. Red light, dude. For 24 weeks, there was significant hair regrowth in people.

Oster arthritis reduced, osteoarthritis pain by more than 50% in one study, which is huge. Tendonitis reduced inflammation and pain in people with Achilles tendonitis. And then wrinkles and acne scars, burns and stuff like that, tremendous improvement. It's so interesting.

It just seems like any cell in your body, like you could sort of power up and boost efficiency. Because I mean, you shine on your balls, you produce more testosterone. That's true. It's like, you just pick certain areas and sections that you want a hyper focus on. It's like, hasn't he spent so weird? Now what I would be really interested to see

is some sort of a study that compared like two groups of people, like a group of people that were completely deprived of sunshine, consistently for like weeks or maybe months, and they supplemented with the red light, or somebody who got ample amount of sunlight every single day, and then also using conjunction. Would we see a discrepancy between the two?

Yeah, so there was a study, I don't have it in front of me, but there was a study that compared full spectrum UV, so like what you get from the sun to just red light. And the red light was superior for the things that I listed because it's concentrated. Now, that doesn't replace the sun, obviously. Sunlight has got its own benefits, we need it. Well, you know what's weird about this?

It makes me feel like we're plants. You know what I mean? I know. You know, like sunlight does certain things to plants. We're living, yeah, cells. I mean, it's not that far-fetched. It's weird. It's like the mitochondria feed on this red light

and then become more active and healthier. So think about any cell in your body if the mitochondria is healthier and more energized. Whatever that cell does, it didn't start to do it better. So if it's a skin cell, skin's gonna be replenishing faster. If it's for muscle, muscle's gonna heal faster. If it has to do with testosterone production, like the LIDXL and Tesslaw.

Have they done any studies for gut health and just like shining it there? That's a good question. I don't know if it could penetrate that deep. Because I know it goes pretty deep, but that would be pretty deep. I mean, I feel better right after I do it. So very similar to the same feeling I get if I go get sunshine for, you know, 30 minutes to an hour, like it, I just feel better after I do it. So I wonder if

it's that similar in that way. Yeah. And I imagine if you did that study that, of course, you would see, you know, they probably both would improve what I really want to know. It's how big of a difference is that my theory is that if you are deprived of the sun, I think this becomes crucial. Oh, I see what you're saying. So I think, I mean, you could probably, it sounds like what you're alluding to is that they both show improvement regardless of you got sun or not. But I would think that somebody who is deprived of sunlight, like if you work in an office all

the time, and you're not getting any of any sunlight really much at all, I would think that you would get a dramatic improvement. Or like if you live in a place where there's not much sun at all. Right. Like because you see a lot of symptoms of that like depression and anxiety's higher in those places. Right. Right. I wonder if red light therapy is easy supplement. Yeah. Heavy with vitamin D. Dude back in the day though. I mean not that long, if you wanted like the real clinical red light therapy panels, they're like 20 grand. You like, you couldn't buy, I mean, it was pretty much, you weren't gonna buy it for your house,

but now obviously they have companies like Juve that provide that. Don't try painting lights at your house for red either. No, and there's a particular frequency and type, so you have to really be careful. Metaphob is great. And then there's all the other shit. And then there's all the other stuff that really doesn't do.

I mean, they sell comes and hats and stuff and it's just not going on. You knew it was going mainstream when you start to see it on shows now. There's been a handful of shows now that I've seen that have. So many professional teams are cooperating now because it's just so much benefits of the recovery process in general. So it's crazy. Oh, speaking of studies, this is really cool. So this goes, this is right into that bucket of be science-based, but not science-bound. Okay. So what, what did the study- That's a short way to happen. I know. We'll credit it. Sorry, Max. Look at me. We're taking your

poll. It's too good. Are you going to share the one that about that you tagged Laning? Because I want you to know. No, no. I'll bring that up in a second. Okay. But I have to look a little deeper actually You're gonna be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to be able to He's very good, he's very objective, so I'm waiting for his reply. But no, I'm talking about, so let me ask you guys this, right? 10 years ago, 15 years ago, what was the consensus on low-to-moderate alcohol consumption? Drinking a glass of red wine every day, what did they say? They were quoting it. It was good for you. And I especially wine, it was veritrol. It's like not even a condensed version of resverterol.

No, so what it was was, studies showed that people who consumed low-to-moderate amounts It was veritrol. It's like not even a condensed version of, of, of, of residual. No. So what it was was studies showed that people who consumed low to moderate amounts of alcohol, like a glass of wine every night, lived longer than people who didn't. And so then what they did is they tried to figure out why. Well, what is it in the alcohol? It's got to be this social component. It must be the social component, or maybe it's the risk of error at all or maybe it's the antioxidants.

What's going on? So this is the beauty of studies is that sometimes they'll give you a result and you don't realize that there's something else messing, skewing the data. Can I feel the old cigarette coffee ones? Yes, just like when they showed that coffee caused cancer and it's because coffee drinkers back in the days all smoke cigarettes. So we have better studies now with better controls, really good controls. Now they're coming out and conclusively showing that any alcohol consumption is bad for you.

Like any amount is bad for you. Even a little bit increases your risk of heart disease, cancer, and we knew this. This is common sense, right? But now the social component I get, there's a quality of life thing there and I'm fine with that. I'm an outdrink alcohol sometimes. So I'm not being a zealot here. I'm fine with that. I'm an out-drink alcohol sometimes, so I'm not being a zelt here. I'm just saying that the studies now

are pretty cleanly show that any alcohol is bad for you. So why then did those old studies show that a little bit of alcohol made people longer? Well, they figured out. That's what you just alluded to. No, but they figured out. You know what it was? Alcohol, people who drank alcohol,

when they got really sick, like cancer or heart disease, stop drinking alcohol. Then they died and they were put in the category of people that didn't drink alcohol. It skewed the data. What? So people when they drinkers, when they're getting really sick tend to stop drinking. It's like, oh, I got cancer, I got heart disease. So now those people that die get put in the category of non-drinkers and it's skewed the data so that it look like alcohol consumer, people who consume a little bit alcohol live longer.

That's what it was. I know. You wouldn't think about that, right? If you don't control for that stuff, how can you, you wouldn't. Wasn't that like the whole back in the day everybody thought that everybody only lived a certain, like lived a lot younger. Oh, they died a younger age. Yeah, it was really just because of all the babies that died.

Yeah, so when you look at life expectancy in the past, like people only lived to they were 50. There were lots of people that were 78 years old. Yeah, but the life expectancy is low because so many children die, you know, before a certain age. Oh, excuse the data. Is that true? many children die, you know, before a certain age. Which skews the data. Is that true? Yeah.

Oh, that's interesting. So like, if you made it to like, if you made it to 40, you were very likely to keep going. Yeah. But making it to like through childhood with all the childhood diseases and stuff was really hard. Yeah, they made it sound like every like like 40 was like the like today's 90. Oh, that's why I'm not the case.

No, people were sure about you didn't bring that study up on a Z-biotic commercial day. With alcohol? Actually, we do have it. Do we really? Hold on a second. Where did go Sal? We've never promoted alcohol or cannabis,

which we all use as a way to become healthy. It's about quality of life. No, no. Listen, I know we keep it real here. We keep it real. 100%. I was just keeping it real that that would be a terrible day to do that. I mean, she without alcohol, I got what he'd do.

Ironically, I know. I know. I know. You're gonna hear it commercial. I mean, the truth is that there's, I mean, there's millions of people listening and there's for sure of that, there's a percentage of the people that don't give a fuck what we're saying.

They're gonna have some alcohol whether we like it or not. So if you're gonna do it, come on, do it. I'm the occasional guy. Come on, there's quality of life too. You can't live, you have to enjoy certain things and alcohol can do it.

And it's a part of most religions, I don't know, in Christianity. I think there's plenty of things that we all choose to do when we know it's not the healthiest or best thing for us. I just don't, I think just I think it depends right? It's give you the best at this moment like if I'm hanging out with my friends and I haven't seen you guys in a while and we're losing we're hanging out and it's it's a good thing

have a glass of wine or hang out or what? This has nothing to do with what we're talking about. I wanted to shoe horn in some Antarctica facts. Okay. I've been holding onto these for a while. You guys, these like mind-blowing, just randomly researching and art- I mean, yeah, because who's really paying attention? Nobody. There's like scientists that are down there. There's like 2,000 people there at any given time, just either military or scientists. And I guess NASA, this is like 2019,

so it was not super recent, but they had found a cavern underneath the ice sheet that's like as big as Manhattan. What? Yeah, so like it literally could be thriving with life. Like you could grow plants and everything underneath the ice sheets because it's warm. What? It's temperate, it's like 70 something degrees.

What? Because there's so many volcanoes. There's 90 something volcanoes, 91 volcanoes on this continent, right? Underneath all this ice, there's some of them that are active outside of it. Did they say how deep it was? Did they get to this?

Yeah, they said I don't know like to whatever like metric system They found Is that where they found alien impreditor and the alien versus People make fun of Americans, they can measure anything, but that's not measured. It's a needle sharp, I don't know. He's like, it's two city buses down. You're exactly like making it relatable.

It's a football field in a tennis court. Yeah, that's how deep it is. Yeah. That's wild, so it's just underground, so it's under the ice, and it's temperate. Yeah, I'm like, I wanna go there, I wanna check the stuff. What are they gonna find? They're finding like caverns in certain pockets on the

continent now that they're kind of exploring. But yeah, this is again, this does tie into like a lot of these funny random conspiracy theories with like the whole base like with the Nazis. Yeah, wasn't that a conspiracy high jump in all this way? Never heard that. There was this conspiracy theory that the Nazis had an underground antartica base after they lost. They went there and they're apparently infiltrating world governments or something like that. Yeah.

I mean, there's been some crazy people that have seen UFOs like going into these caverns and like Google Earth has pictures of like holes, like random holes, they speculate that like, spaceships can get in there, whatever. But yeah, it's great. But all that aside, this is what actually is there. Did you ever watch, I don't know why I thought of this, was it returned to the plan of the eight? So this plan of the eight is the original one.

Did you ever watch the original one? A little bits of it. Oh yeah, so it's a Charlton Heston. Yeah, of course you get. Okay, one of the greatest sci-fi movies of all time. Oh yeah, kids don't even understand. One of the best movies of all time. At the end, you're just like what?

But then the sequels were crappy. And one of them was, he finds this like, race of humans that are like worshiping like nukes. Remember that? With like bald and like underground. That's what made maybe think of. So they go underground. I like the wallberg ones.

I thought those were good. Not as suck. Really? Yeah, terrible. Compared to the original one, no way, dude. I like your guy that you have the man crush on. What? Yeah.

Which one? He's got a bunch of man crush. Yeah, I do. I never know his name. He's the one that's in like all those movies with like Seth. Uh, oh, Franco. Yeah, the Franco.

Thank you. What was he? What was he? Oh, he was in the plan. The reboot. Yeah. That's what I'm talking about. Walberg was in the first one, right?

Walberg was in the in between. Yeah, in the between. And then he's the next one, right? Yeah. Bro, the original, the original plan. The apes blue people's minds. And, you know, here's a spoiler alert, if you haven't seen it, it's like,

they're astronauts that go to space, they come back down to Earth and they discover, that's like, sorry, I ruined it. They go on a planet and it's inhabited by these intelligent Apes that are right and save the humans. And they take them and then they enslave them and all those humans on this planet,

but none of them speak and they're all mutant, they're weird. And, but then he discovers that he actually went out into space was in hypersleep or whatever, came back down to earth thousands of years later, that was earth in the future. Humanity destroyed themselves. Right. I mean, that's a great ending. Didn't they do the same, the Walberg is the remake of that?

Yeah. No, Walberg, I thought Walberg was saying you're right. Yeah, same was the same thing. Is a pure regret. It crashes, you wakes up, and that's exactly what it is. It's earth and it doesn't realize it. It was like a, yeah, different concept. Yeah, it it's the same thing is a crash is he wakes up and that's exactly what it is It's earth and it's like a different concept. Yeah, not the same thing Dude, I tell you Justin about Adam's bitterness when we were on our What's like bitterness in Arizona?

Grump He's so bitter about the fact that I could falsely Oh, he's so mad about that. I hope I open me. I openly admit that hey We get on the plane first off like Adam now is like super bougie I don't know about that. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it.

I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it.

I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it.

I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it. I opened it There was nothing available so we had to fly Southwest so we're like, you know doing this thing Yeah, and you know me off I'll put my head back and have some stranger just fucking How's the biggest man spreader? You know that's that man, like legs are always like smash on the biggest right and I'm There's me and you see me like this And you wonder why I'm all bitter He's over there like the quarter. Yeah, yeah, yeah, he just yeah He's got a superpower. You know reminds me reminds me of, it reminds me of like,

you know, when you go to sleep and you snore and your wife wakes you up because she's pissed off, well, now we're both not sleeping. Like, because you're just mad that I'm sleeping. That's out of me. I can feel them looking at me like, you know what I mean? It's dreaming right now. Yeah.

I don't think the audience even understands like, I've never in my life seen another human that can do this. Like it is, we don't even, we're not even off the tarmac before this guy is out. I mean, they weren't even done seating. So, Sal and I sat down for four or three minutes. He sits inside, I sit outside. So, there's a seat in the middle, so maybe we'll get lucky.

And the whole plane starts to fill up. I've never checked Sal for wires. He's not being Android. That way. He's out. I just thought about that. The other guy comes to sit down between us and to, for the, like, I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say,

I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say,

I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say,

I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say, I'm gonna say, I come from a big family, right? So there's four kids and my dad owned a crappy, well, my parents had a crappy minivan. And I would always sit in the back and we'd go on road trips, we'd have a lot of money. So it's like we flew places, we drive everywhere. So it's like five hour drive, and I get car sick.

Always, you guys know, I'll get motion sickness real easy. So my mom used to be like, just fall asleep. Just fall asleep and you won't get, so I literally train myself in vehicles to fall asleep. So now anytime I'm in something with an engine, for some reason it like loads me to sleep. So that's funny. Mine was never beneficial.

I just would fall asleep in lectures all the time. You're just bored. You're just bored. You know the other thing that's so annoying about that is that the driving thing, he has to be in the front seat. Otherwise, if we're somewhere where we have we've never been before that your fucking job is the shotgun I'm in the front asleep. Yeah, help with navigation. Yeah, so turns coming up Dicks while you're talking I see Doug shaking his head like

We all hate it Because we've all at one point but in a situation where we're like relying on you to do that, it's like, oh, don't worry, I'll drive it, look it up on the phone. We've got at least 20 exits. Yeah, what are you doing? You know when we sat around over it, when we went to the NCI event,

this is the type of stuff that we started sharing with the people that were there. Oh, no. Yeah, you could just tell that they love hearing all the behind the scenes stuff with like, you know, Doug's fucking crazy and like, you know Snaped on Sal and The airport is like that and was like really Doug gets like that Florida trip was

Where do you lost it? Oh, we told that story story where he or he thought he lost the laptop and he breezes He finally comes up the player about to close the door and the and you got to fit your carry on in that little box Otherwise, I won't let you on the plate. Yeah, and the lady's like up. You know, Doug's all like sweating like he barely made it And the can you put your carry on in there and Doug tries to put it in it doesn't fit. She's like I'm sorry. Sorry. It doesn't fit He's like All of us kept like We're on the plate just go just go on the plane Let him pass it was a good time All of us kept like We're all get on the plate just go on the plane That's only funny cuz you're the nicest guy

Well that and that's I think I'm as salad I said that right so the reason why it's so great is because it never happens right so no No, no, no, no, we've been together but I'm mad 90% so it's it's not a funny story Exactly if I tell someone like percent size. So it's not a funny story. If I tell someone, I kind of give it a scene of get bad like that. Yesterday, I just had a passion. I'm passionate. I'm passionate about it. I'm going to call him a moody. I think some of my period all the time. I don't know. Maybe passionate. Hey, so I want to tell you guys about some cool, some more cool studies. They did a, they're using VR therapy. I don't know if you know this.

They're testing VR therapy on people with a claustrophobia and people with agoraphobia. You guys know, they're testing that like there's like torturing people. So do you know what a gorgia is? Is that blood, right? No, no, it's just like a fear of being around people. Like fear of open spaces. Or open spaces.

So you'll get people are so afraid That's what's blood one what's blood? Fear of blood. Oh, oh dog you almost always know that I don't know that one. Yeah, I know it. It sounds like I'd be a gora For I did I thought that's what it was gory phobia. That's what you have you know, I'm scared you like you got it over there Oh, he mofo. Yes Himo Fobia. Oh, Himo Fobia. Yes. Himo Fobia.

Like Himo Glavin, is that what it is? Well, that's crazy with, man, Class of Fobia. So I've been in a couple situations where I was like, caving? Well, yeah, cause like once I got a certain size, it was like, I can't fit through all these things and, you know, do stuff. It's like, I used to be, do as a kid.

I was a lot more adventurous and would explore and we went in this cave and there was one way through and it was like, it was a tight hole. I had to just like get the shoulders through it. Did you start panicking? Yeah, yeah. I started sweating and then was like, I can't, I can't, I can't do it.

I'm sorry, hyperventilating and then somebody with me was like trying to calm me down. Oh my God. Because I couldn't like push, I didn't do it. I'm sorry, hyperventilating. And then somebody with me was like trying to calm me down. Oh my God. Because I couldn't like push. I didn't know where they go forward or back. I was like stuck. I feel like I have a little bit of it too. I think it's match me three times.

And I can't believe it's how, when you got bigger. You can figure people like, there's places that you're not still going more. Yeah, there's just some places you don't do. You don't go there because I don't want you stuck. It's a normal, it's a normal fear I think. It's when it gets stuck.

It's also why I don't want to be buried. I don't rather be cremated. You can be dead, nobody cares. It doesn't matter. I still have this, just the thought of being in a coffin. You know, I'm like, oh, no, we're gonna do it with you. We're gonna be like, I thought you wanted to be paraded around like the rapper that just first. We're gonna have, we're gonna have,

we'll have a farewell meeting with my impumble to prop up your body. Yeah, yeah, I want you to weaken it, Bernie's me for a weekend. I'm gonna move your arm and be like, God damn it. For a weekend, I want you to weaken it. Burnies me for a weekend. I'm gonna move the arm and be like God We can I want you guys to throw the fattest party and then light me on fire Just a rager like a two-day rager somewhere and like I want to put you on a boat and then That's fine I don't care about just party celebrate life

I want to give everybody a candle so we could just walk up and light them a little bit. Hey, make a fucking carnival game out of it. I don't care. Throw me out there in the water. And I get people to take turns. I try to get it. I'm saying that. Yeah, right.

Right. A message to Adam on his chest before we light them on fire. For some reason, that doesn't make my skin crawl the same way being thinking about being buried. No, well, so one time I did experience a little bit of it. I was in an elevator. It's a true story I went in elevator with my big acid time family who never does anything by themselves They always have to go on the same elevator together the same everything we went on elevator and literally Packed ourselves in there because everybody nobody wants to wait for the next one

So we're packed the doors, and then the thing goes, and then it slowly starts to go down. And we have to wait, we call them, and we're like, hey, the elevator's not working, and they're like, you have to wait until it gets to the bottom. We were on the 13th floor. It took like 20 minutes to slowly go down, and we're just stuck in there, and my grandma started freaking out a little bit and I'm trying to tell jokes. Get everybody start. It was it was it was it reminds me that story. I told you guys in my bipolar X girlfriend. No one. Oh, yeah, stuck on the elevator like that at the circus.

Circus. Yeah. It was like on the 50th floor on the way down. It was like on the like a 4th of July weekend and stopped at every floor. And I wonder if she knows if she's listening. If she knows it's her. She has to. Of course.

She has to. I haven't dated that many bipolar I don't know you It's not like it says like a like I'm just saying that like she like literally was I remember like we were a month in the daydian and I found that out. I was like oh my god I did not know this and like what I'm gonna ride the good part. What medication. Oh, I just spoke weed instead I don't think that's working Yeah, I'm gonna ride the fun part when it gets to the bad part that we're gonna break Well, what they're doing with the VR is there because people are so afraid to venture outside There are more likely to desensitize themselves with the VR goggles

So they'll put them on and then they'll explore Outside in the goggles slowly desensitizing themselves. Oh, interesting. Yeah, so then they'll be able to take the step outside. Yeah, I know you're joking. I suppose your therapy would have been. Yeah, right? Yes. Oh, that's interesting.

I wonder how successful that would be. Like, you would think that if you're in that, that it would, because those things feel so real, right? Like, you would think that would freak them out. They do, but exposure therapy is actually quite effective. So people have all kinds of fears, arachnophobia or whatever, they'll slowly expose you.

That's why there's all over you. And keep in mind though, this is also how I told you they're gonna sell this to us too, right? I said that already. Like they're gonna start, we're gonna see more, more positive stuff come out about virtual reality and being plugged in. And I just think that you're, we're all being groomed

to move in that direction of, I do, and you're already proving what I said, is that you're all being groomed to move in that direction of- You might be right. I do, and you're already proving what I said, is that you're gonna start seeing these, I mean, I wait till they do depression. Wait till you get somebody who is socially depressed and locked up in their house and it gets social anxiety, and then they get into the virtual world and it improves their life.

And then you have studies to support these groups of people that it's made my- I don't think- I think- I think for them. I can see what you're saying. I have studies to support these groups of people that it's made better for them. I don't think, you know what? I can see what you're saying. I don't know if the studies will show that it'll improve because it's more complex than that, but I agree. I mean, it's like, if you made a list, come on.

You and I both know that's how, I mean, studies will prove whatever they want it to prove. That's true. It'll be like real world versus VR, like real world. There's killers out there, viruses, dangers inside the VR. It's totally safe. They watch. Yeah, I totally believe that's VR. It's totally safe. They watch. Yeah, I totally believe that's common.

Speaking of claustrophobia and stuff, are you guys seeing mushrooms and do it at the same time? Oh my God. Oh, really? He messed you up. Are you guys seeing the news that's leaking out of Shanghai? No, I'm locked down. No.

Okay. I've seen some videos of people panicking and like, not being able to have food and we're just breaking stuff. Okay, so the policy in China with COVID is zero COVID policy. And because they're communist and they have total control, they can literally and they do lock people in their homes. And they did this for the whole city. So crazy. Of Shanghai, which good luck trying to still control the virus is still spreading. But nonetheless, they've locked people in their homes People are starving to death. There was a video at night. Well someone was recording and all you Don't even work. Well, you made it's like come on all you hear people screaming outside their windows like

Cuz they're like Didn't a thing just come out that they did where they compared all the states in the United States on who handled who ended COVID the best and didn't floor to come out on top. Well, what they do is, what they do, when you do all the controls, the studies came out showing that the strictest mass mandates and lockdowns really had almost insignificant impact. And if you count depression, economic activity, worst economic impacts. Yeah, they're basically saying,

that wasn't a good, it wasn't a good strategy a good part that I find ironic most about that is I also believe that Florida has the the oldest popular population they have to control that so when you oh they they control Yeah, okay, so that's not that's not a fact. No, they do control that but then but with that would be crazy when you know Well, here's a way I look at it. You know, I know we could do lots of studies and stuff But for me the ultimate proof is where are people moving to and where are people leaving? Yeah. And the places that were the most strict have lost residents

and the places that were less strict have gained residents. That's all the evidence that I need because I don't think. Regardless of how they try and spin it, you see which places are thriving and which aren't. Yeah, so. And which has the most homeless and which are actually like booming places to live. Dude, this thing was showing high as crazy.

Some people are protesting by putting their refrigerator on their balcony with the refrigerator open. What? So people could take pictures and see like we're starving. Cats and dogs are being caught on the street, killed. Some people think they're being fed. They're taking people's kids too.

Kids, if your child was COVID positive, they would forcibly separate your child, bring your child to state now. It's disgusting man. It's crazy. This should make everybody skin crawl. Yeah, I think that there's, there may be some riots and stuff

that might be happening over there. It's really wild. Yeah, wow. I don't blame them. It's crazy that some people even advocated for that here. There were some people who were like, just lock people up and lock them inside and we'll get through this. Well, you, I think you've got,

did you bring up that about people would give up their fear for safety? That was never, was there a study on that? Like lots of studies on that. Yeah, that show that people would, the false promise of safety, people will lovely, they'll give up all kinds of shit. Yeah. Just for for the for the promise Not the actual and I think that's what the example. Yeah, that's that was the promise

This is how we're gonna slow the curve down by doing this and that was enough for a percentage of people I mean you still see it right now. I mean it we we live we're one of the last states to you know lift everything But I still go places where it's not even mandatory anymore and you still got people. It's just, yeah. I feel bad. People got really scared and I feel bad for them. I was talking to Arthur Brooks about this and he goes, you know, he goes, it's probably

not cool to make fun of that. He goes, because a lot of people got traumatized by that whole situation. You know, my kids, my daughter goes to school in sixth grade. Most of the kids still want to wear a mask. Now, part of it, I think, is at that age, for two years they wore masks. So now they feel self-conscious taking it off. And you're in an awkward stage. Yeah, so it's, there's stuff we haven't even seen.

You know, it's so kind of just, and maybe I don't know if you thought about this because you were like me, not as backstabbed I think I was worse when I was younger. It, her age, right? So I had really crooked teeth and I was very insecure about it. And if a mask thing was like a thing. Especially if you wore it for two years at least. Well, that's what I'm saying crooked teeth and I was very insecure about it. And if a mass thing was like a thing,

especially if you were for two years at one, that's what I'm saying. And it was already something we're doing. Like I wonder, like even myself, like if I would have been a kid, I would have done it. And part of me thinks I might have. I was so insecure about my teeth

when I was a kid like that. You're hiding. That I was already, I already did it when I, like, smile, you know, I smiled, I crooked smile or didn't show my teeth. And so if I had this mass that could cover it up all the time, it would make me feel probably more secure in public.

When you see a kid, okay, what is this? Just bad, by the way, I don't think that would be a good, no, no, no, no, what's this stereotypical, like you think of a kid that's like anxious or depressed? What do they do? They have their hair in front of their face, or they wear a hoodie, they don't wanna, or they look down because they don't wanna be low.

How real low? How real low? Okay, so I look down because they don't wanna be. How real low. How real low. The high didn't. Okay, so I feel like that feedback can go backwards too. As you cover yourself and you see less people's faces, you're probably sending a signal to yourself that says, and look, and ex- I isolate myself. Anxiety, sadness, depression is exploded among kids.

So, and I'm sure that's one factor, there's lots of factors because it's been a tough couple of years. Yeah. But I don't think, I think we we're not we haven't paid the price. I mean it made sense that you said that because then I would I also see sometimes where I see like a family walking together and then I see like the kid just wearing a mask and not the parents are more comfortable. Like that's fucking weird.

You know I'm talking about this because in gymnastics there was a few kids that are still wearing them and the parents we talked to and and they were all about like the mass being lifted but they couldn't convince their kids to take it off. They're just, they want to keep it on there. Two years for a kid is a long time. Think about that. My daughter was in fourth grade. Yeah, it's like a third of their life when they're in the second grade.

Yeah, it's like for us, it'd be like, you know, 10 years. Like you get used to it. Like this is the way it is. It's weird to take it off. Yeah. So I don't know. I mean, we had a little mass burning party at my house. Did you really? Yeah. Did you not?

Did you certainly do? So did you. Yeah, because my kids were a little on the other end of that spectrum. We're like fighting at the whole time and we're getting trouble. And I'd have to talk to a teacher and then this and that and the other. And then finally, you know, they're like, okay, you don't have to wear them. Yeah. And so like they brought me then, we made a little pile, I just set on fire. I mean, so you, how do you handle it, Dad?

There's gotta be a part of you that you're like, you gotta go through the whole, jump through the hoops with a teacher and be like, I'm sorry, talk to the kids potentially, but then you're also like, listen, kid, it's cool, I understand. Yeah, well, I know, I know. How do you do that?

It's one of those things, it's a delicate dance because it's something that, you know, everybody has their own belief system and has their own values and whatnot. And I have to stay true to my own values and my own belief system. And it was one of those things. It's like, I don't think this is right. And so I, you know, to be cool and to, if it's something that's like standardized and like every kid has to do this in order to show up

to school, like we'll follow the rules, but like if there's opportunities for him to take it off at recess and you're outside and all that, take it off. Or like I really don't, it didn't bother me that they were pushing back, because I feel like a lot of this needed to be pushed back because people were leading with fear. Yeah, you're leading with fear is a bad place to be.

Kids don't use them properly, they don't use a proper medical protocol. Nobody was using N95, it's actually a big show. If that was the case in N95, then you have a new argument for me. Yeah. Because I've just go by data and like what actually- And the medical protocol, you know what the training actually works? You the training looks like when you when you're learning how to wear all the nurses

We'll tell you that they have to go through an extensive training It's not like you reuse the same one or kids scratch their face or touch it all the time and the touching of the thing It's like they're actually increasing maybe even increasing the risk or negating whatever safety they're getting from it It's all show. Yeah, I remember when we were getting on the plane Yeah, I thought we're gonna see a situation because of that. Oh, I told that. I said, I'll get kicked off this plane right now. This, these parents had this little boy.

They're two little kids. Two little kids and little boys obviously, you know, it's hard with two kids. And the flight attendants like, oh, you know, he's gonna have to wear a mask and I was like, I know, and the kid is like squirming and I'm like, he's like, he's like, he's like, max is age, he's like two and a half.

I'm like, if they make them leave the plane, I'm gonna throw a strike, I'm gonna get everybody on the plane. Early and they would have probably. Oh yeah, early, that's why, the fact that she even said something like already, like where we're at now, that, oh my God, this is, I hope this doesn't go through.

He's like two years old. He's like two years old. What do you get down? There's no leg to stand on with that for me. Anyway, I'm gonna take a left here and I'm gonna talk about, that's a right, do you hear her? This is right, but if you're watching,

it's left, if you're watching, it's still a right. To them, it's their left. Aladarecha, Aladay's cared at. Yeah, so hold on, I gotta do this right here. Oh yeah, that's right, left. That's, yeah. Let's talk about protein for a second. This is an, I got some messages yesterday on Twitter,

people asking me questions about protein, plant proteins versus animal proteins. As single sources, animal proteins are superior, but plant proteins can be quite good when they're combined with other plant proteins because of combinations of amino acid profiles can be complimentary. Okay, so what does that mean?

That means if I take way protein, it's got a great amino acid profile can be complementary. So what does that mean? That means if I take way protein, it's got a great amino acid profile by itself. If I take P protein, it's not a bad amino acid profile, but it's not as good as way. But if I combine P protein with, let's say, pumpkin seed protein or brown rice protein, you get the amino acids of the other proteins that complement, you get a more complete bioavailable source

of protein. So if you use plant protein, try to use one that doesn't have a single source. Now, pea protein and sold protein have the best amino acid profiles, but you want ones with combinations. Can I just say something? I just, you were such splitting hairs with this bullshit.

Yeah. I mean, really what matters is you hit your protein and take and get it there. And mean, really what matters is you hit your protein intake and get it there. And if, because here's what you see, the people that sell way will use things to show that how much way is superior than than vegan protein powders. People that are promoting vegan protein powders, talk about how if you use a blend of protein powders as, as good, potentially superior than, especially if it's better for your gut health than way protein is. At the end of the day, it's what protein powder you like, and if it doesn't negatively

affect you, and you're hitting your, you assimilate the best. Yeah, yeah. If it doesn't fuck you up, right? Obviously, if taking way, fucks your stomach up, then go use a vegan protein powder. But if it doesn't, it's fine. It's great. And it's technically a little superior. There's a lot of truth to what Adam's saying in the sense

that if you're protein intake is high, it doesn't matter. It doesn't. If you hit your numbers, if you hit what you... If it's low, it matters. If it's high. Yeah, and even then, right? Like even if it's like low, like you're not talking about the difference of someone losing five pounds

of muscle that week because you know what I'm saying? It's like, it's such a splitting hair difference that people get into these debates. It's one of the things I can't stand about our space. And it's primarily driven by the people that are trying to sell one or the other to you. And for the general population, use the one that you like. Yeah, use the one that you like. That's for the most part,

especially if you have a high protein diet, but nonetheless, protein blends from plant protein. If you're one of those people that's paying attention, that's your best bet. Organify the company we work with, that's how their plant protein is. It's a combination of different sources that are complimentary. Give you a better moment. Which is why we work with them. We work with them because we think they are the one of the best, if not the best in the space for that. But again, I feel like if you like taking away, you take away because you enjoy it. If you like the vegan, then do it.

And where I see it the best is like, how you talk about it. And I even noticed it myself. If I get a lot of dairy in my diet, I do notice that. Yeah, that digestibility's gotta be number one. Yeah, I do notice, I do notice the way sometimes.

But most time I use way protein powder last night. Totally fine. But I also had not a lot of dairy the last couple days. Hey, check this out. Look, if you like to enjoy alcohol occasionally because you're a healthy person, sometimes it still feels like crap. So here's what happens. Drink alcohol, and sometimes you overcome your body's ability to break down a compound

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I've taken Zeybottix, then I went out with my friends, drank some alcohol. I feel way better the next day. This stuff really works. It's also patented, so you can't find this anywhere. You got to try this out, especially if you're a health conscious individual. So if you want to try it out, head over to mindpumppartners.com, click on Zbiotics and then use the code MindPump22 for 10% off your first order. All right, here comes the rest of the show.

Our first caller is Alex from South Carolina. What's happening Alex? How can we help you? Hey guys, thanks for taking my question. So I've been listening to the podcast for quite some time and have taken much of your advice to heart. And so I'm a former college athlete, X Crossfitter, and now Dr. Gittout's

Superactitioner, and Abid's Lifter. I'd recently had a Mniska Sartroscopy on my left knee, and I'm here for your advice. So I was slowly able to add back in some of my workload using mobility and slide work. And now I feel like I'm in a place where I was slowly able to add back in some of my workload using mobility and slide work and now I feel like I'm in a place where I was before my injury. So for my tendencies to over train as a former athlete, I've also experienced many minor injuries in my upper body over the years and with your advice I

really dialed the back and I've been able to optimally recover between workouts. I really went from working out every day pretty heavy to now going through it four days a week and a lot of those shoulder and back arm problems have gone away. So my question for you are three. Is there an upper body sled exercise? Corn on quote, like the sled was so instrumental in strengthening my knees,

and I now I do it every day. I feel like that's really bad. The main remedy and coming over my meniscus surgery, is there something I can do that for the upper body, like a sled for the shoulders? Back stuff like a like a drag. Yeah, you know, the reason why the sled is so helps so much with recoveries because of the lack of the eccentric portion of the rep. So that's the lowering part of a repetition. So you can do certain things with medicine balls and barbells that where you don't really incorporate a lot of the eccentric.

To be honest with you, I think isometrics would be one of your best things to do for the upper body. I mean, with the sled, you could squat down and pull it with a rope so you can work the back. You could get into a good base and press it with your upper body so you can get some upper body work. But I think isometrics might be better for some of your upper body stuff because of lack of damage and then of course the benefits that it can definitely provide.

Yeah, I agree. Looking at due chest passes with the medicine ball and get that concentric without the eccentric portion. But yeah, for the most part, be able to apply rotation as well to reinforce that stability and strength around the joint that was going to help tremendously. So to take it through full range of motion, but have that connection, that isometric control within each portion of those angles, you take the time to do that, go through, you know, what we have in a lot of like our prime programs where we're doing wall circles, for instance, or wall press. And really like hyper connect there, that's going to do you a lot of good.

Alex, what's the main reason why you want to do sled stuff for the upper body? Well, I just feel like the sled is, it kind of does a lot of things. It's a little bit of aerobic. It's also strength training, but I feel like it's also just strengthening the joint itself. So it's preventative, I think, in a lot of ways, because I don't go crazy heavy on it. And I do multi-planar, I go backwards forwards, I do the carry out, I heard you guys talking about like a sideways version of it, and that's also been something that I like. Have you, I wonder if there's something like that for the shoulder? Well, so Halo's like with a dumbbell, it's gonna promote something similar to that in terms of,

like even if you have access to a mace bell, and this is part of the appeal of that, is like I can get into those types of positions where I have to be able to control and be able to have strength, you know, to be able to pull it back in in front of my chest. You're adding loadness in, so you're also strengthening the rotators with that, which is something that is very similar to what you're experiencing with your legs in the sled.

I really like the suspension trainer for this too, especially since we're looking for stability and the shoulder and stuff. I just think that's a great, and you can regress it or progress it in so many different ways. Do you have a suspension trainer? I don't have a suspension trainer, but I have a mace, so I could definitely get the mace incorporated at least. Is suspension trainer like rings, or what do you mean by that? Yeah, I think TRX. Yeah, we we sell it on my pump store website in fact if you when you get the suspension trainer program

I think they send you a 50% off coupon for it too So if you don't do have access to those actually at the gym. Oh, oh, oh Yeah, yeah, then there you go and we have a whole program that's around it with all kinds of exercise in it But I would start incorporating some upper body stuff with that, I think that you'll see some good benefit from that too. Okay. I guess the other two questions I had,

it's kind of related, but when I was strengthening my knees, I've been doing a lot of mobility as well. And I really tried to get as low as I can on my squats. And so I'm pretty consistent with the heavy squat at parallel. And I've heard you guys talk about a recently on a podcast about getting full range of motion with as much strength and control as you have.

And ultimately, I'd like to get asked to grasp. But really, a question, is it better to try to get asked to grasp every time with full range of motion that I can get, or is it better to just accept the range of motion of parallel that I have and go heavier some days and later some days days like how do you balance like optimizing increasing your mobility in those movements but also improving your strength gains or do you focus on one of the other?

What happens when you break then when you do a squat right now and if you say you go to parallel just fine but what happens when you break parallel what would you see break down in your body do you roll your shoulders forward? I certainly, I'm leaning forward. Yeah, I think it's my ankles. I think that's, it's the ankle mobility. Oh, there you go. But I think, you know, so it's like, I can get parallel pretty good.

And then as many as I go a little too low, my back starts to archingly forward and I'm like, I don't wanna do this. I can do myself. Well, consider this, like, let's say you could squat 200 pounds but go down to parallel, but you can only squat 150 pounds but go three inches lower, both with good form. Okay, so so all things being equal, right?

Both good form. But the intensity is equal. In other words, 150 pounds at three inches lower is the same intensity as the 200 pounds at parallel, which one's going to give you better results? Well, the one with the greater range of motion. So the the goal should be to train for greater ranges of motion, but of course, you have to control them and have the stability and the mobility to do so. You're not trading, in other words, you're not trading results

because you're working on a deeper range of motion or working on mobility to do. So if anything, you're actually, you're, you're going to get better results that way. Also, a way for you to test it for sure, it's the ankles is if you do a, you know, elevate, he'll elevate it squat. So, you know, get your heels up on like a block or something. And if you can drop all the way astagrass, then it is your ankles and everything else. Yeah, that's it. So.

Definitely helped before doing the ankle, yeah, ankle elevation. Yeah. And then, I guess, oh, go ahead. No, I'm just going to say that then that then then work on that. I mean, and you can do like a, like a lot of times when I'm like really trying to improve the depth, I'm lightweight and then I'm,

I'm gonna do combat stretch before I start. I'm gonna do a squat and kind of pay attention either with my camera or the mirror, see how deep I get, then I'm gonna go back to doing the combat stretch some more and then I go back to the squat, see if I can get a little bit more depth and control and I just kind of go,

when the goal is to increase the range of motion, I'm treating it that way, that we're doing mobility intermittently through the workout to see if I can get deeper and deeper through it. And versus just doing your mobility and then I'm just going to push the limits on my squats for the next five sets. Do you have that make sense? Yeah, that makes a lot of sense. That's actually a really good idea. Thank you. And then I guess the last part was, so with the knee, I kind of jumped back into a stepwise progression of weight lifting.

And one thing I was kind of concerned with is deficits in one side of the other, and how is a good way to search for those discrepancies? I feel like when I'm squatting, I'm not sure if it's just in my head or if there's an objective way to measure whether or not I was favoring the other knee and predisposing that to injury. And if you do have deficits, how do you recommend

looking and it's easy. You know a lot of our exercises will show you that pretty clear. You know what I'm going to do, Alex? I'm going to send you our new program. Yes, I'm going to say you've recommended two of the things from our new program. I'm going to send you our new program. I'm going to map symmetry. I think it'll be perfect for everything that you're looking for.

It'll help balance out right to left. It's going to help with the upper body stability and control. It's basically gonna give you everything you want. It's a brand new program, we just came out with it. So I don't know if you're familiar with it, but there's a phase of isometrics, then there's two phases of lateral training. At the end, you get to have fun

and do some five by five type stuff. So I think you'll like it. Well, that's awesome, guys. I really appreciate it. Thank you so much for the podcast and letting me talk on it. So appreciate it, guys. No problem, thanks for calling in. I was waiting for the symmetry recommendation. It's pretty it's pretty funny how many issues. Yeah, how many issues a map symmetry would would would target. I mean all the stuff that he said. Yeah, right was perfect. I mean, I think we're so excited to release this program. But I think it it's, I mean, unilateral training is so much, in fact, I just read a study where they were comparing muscle fiber recruitment pattern or muscle fiber recruitment with bilateral

versus unilateral. Unilateral training activates more muscle fibers in the same, in the same muscles if it was worked bilateral. Is that because of the stability component? It's the B. No, I think it's just the force. You're focusing all your force on one limb. Oh, interesting.

And obviously your whole body's stance. More directional. Yeah, and you see more of that. And bodybuilders have talked about that for a long time. It's got to be the stability component too though, right? I mean, you got to think if you're doing like a single arm shoulder press that there's a lot more, you don't have to counterbalance on the other side

to help stabilize, right? Yeah, but I think they compare to, I can't even talk. Never. I'm done. I'm checked out. No, I think they compare the, they compare two dumbbells to one dumbbell. So it's like bicep curl one arm, bicep curls both arms,

even with dumbbells. The bicep with one arm will get, you'll see more muscle fiber recruitment. So it's very, very interesting. I think this is a big missing piece to a lot of people's programs. It sounds like he's already on the right track, though. I think he's just, like, you know, typical athlete looking for more to do. I mean, just by simply reducing the volume

and everything he said, he started to notice pain and everything go away and working in the sled, done all these wonders for. That's an interesting angle, though, like trying to think it's something that beneficial for the upper body, because it is so interesting what the sled provides at nothing else really does. And I really do think, and that's why I'm so vocal about the whole rotational thing, because people just don't consider it, you can load it progressively, and it's something that will have massive benefit and carry over and make you feel like you're able to produce a lot more force in the shoulder.

This is where I love the suspension trainer too though. I mean, the stability component, the depth you can get, the crazy stretch, the range of motion. Yeah, when I do the pushups with the suspension trainer, I feel like it just wakes my shoulders up completely because of the depth that I can get on it, the stability component of my body weight on it. I just, I love that.

Well, the isometrics in the beginning of symmetry, we utilize some of those suspension trainers too. So he's gonna get all that with this program. So I think he'll be happy. Sweet. Our next color is Matthew from Georgia. What's up, Matthew? How can we help you? Hey guys, what's up?

What's going on? Hey. First of all, thank you guys for having me. You guys are great. I love listening to you guys for having me. You guys are great. I've loved listening to you guys for about the past year or so. So, super excited to be here. So yeah, I'll start with kind of a little bit of background on me and my fitness and then go into the questions. So, growing up, I was always kind of like a bigger kid and that was something I struggled with for a while around my high school. Sophomore, you're a high school. I was weighing around 200 pounds and pretty unhappy about it, but didn't really do much.

Around that time from work and stuff, I just started changing some little things and didn't realize it, but I'd started to lose some weight. So during Thanksgiving, all my family was like, well, I'm Matthew, you're looking really good. And I kind of started to like really like that. And so I started losing a lot of weight and kind of crash-died things. So from one to 200, I dropped to somewhere in like 150 range. During that, I was doing kind of like a high intensity interval cross-fit training. But I was under eating, not sleeping well.

So I didn't really see much results. Kind of stuck in that skinny fat, if you will. Eventually, I did kind of find in that skinny fat, if you will. Eventually I did kind of find the light and started resistance training. I started on a basic push pole leg split and started eating a lot more, caring about everything, went from around 160 to 170 in a couple of months. I stalled out, but I'd seen some good results and then comes in kind of my coach that I talk about in my question,

who's one of the greatest people I've ever met. He's coaches me super selflessly and everything. And he got me into powerlifting, which I've really started to enjoy. So last November was my first competition. I put around around 10 pounds since that competition, did like a 15 week cycle up to it, hit the competition, went eight for nine, super fun.

And then my off season came, I did it on a nine week hypertrophy block. My coach is the one who introduced me to you guys. He kind of gave me a blend of anabolic and aesthetic to do during then. Now I'm in a 15 week cycle leading to my next meet. And then just for a little reference, last year I was probably squatting around 315, benching 185, deadlifting in the 350s, now squatting in the low 400s, benching 225, and deadlifting in the upper fours, hopefully 500. So really good strength gains, but I haven't seen a lot of aesthetic gains that I would have

liked. So after this meet, I was wanting to do some type of cut and lower my body fat percentage. For some of the excess fat, I guess you could say, I put on this past year. I've really always kind of wanted to do this and feel good about myself, because I never really was there to begin with. But my coach says it'd be super counterintuitive to do

that I should continue to maintain or maybe bulk up and then drop down to my weight class that kind of cut this summer after my meat where to really hurt my strength gains going forward. I do, I would like to kind of compete in the collegiate nationals in a couple years, but that's a little out. So would cutting this summer really hurt my strength or could I bounce back from it or kind of what would that look like?

Can we look at your blood? We need more details. Justin's being sarcastic because of all the details. All the details he gave us. That was more than that detail. That's all right. I like to be clear. No, no, that's good.

You're analytical. You like your coach, yeah? Yeah, he's awesome. Craig is one of the greatest coaches. Really? Yeah. Yeah, so check this out. All I know about you is what you just said, even though you gave us a ton of information,

that's all I know. Your coach knows you way better than any of us do. So you got to take your coach's advice. I think your coach knows what they're talking about more than I will with the limited information that I have on you. And plus, he's a powerlifting coach. He or she's a powerlifting coach. He or she's a powerlifting coach. I'm not a specific powerlifting coach, none of us are.

So I would take their advice. I think they know what they're talking about. And based off of what you're saying, I think I'd probably agree with them. But again, they have the information. And this is a good message for other people is that if you have someone you trust who's really good, who's working with you,

I've done this with clients where they question a lot of what I do, and they'll ask their friends, they'll ask other people to validate how they feel. They'll ask them onward, Dad. And I tell you what, your coach knows you, they've been working with you for a while. So maybe they think a cut would be counterintuitive because of the psychological component.

I don't know what your calories are at, maybe your calories are too low still, and they wanna see the calories come up. Maybe they feel less comfortable with you cutting now, waiting to get closer to the competitions. You can come down to a weight class. Like you said, so I would go with your coach's advice. I think the dilemma here is that your coach probably knows what's best for you for you hitting potential PRs in your powerlifting meet. And I think you selfishly have some things that you would like to do with your body. And so, and he's probably right,

if you have a short 12 to 15 week window until our next meet, putting you in a cloric deficit, because here's the thing, when you go into a cut, it's inevitable you're going to lose some muscle too. You're gonna lose a little bit of muscle strength. Yeah, and strength.

So, he's probably right. If we want to have the best meat possible in the next 12 to 15 weeks, our goal wouldn't be to get shredded or lean right now or lose. Now, how important is hitting PRs and increasing your weight? Is it, or would you rather, you know, look a little bit better and then also still try and do a meat? I mean, you could technically do a mini cut for a little bit to try and lose a little bit

of body fat and then go after it, but it absolutely, your coach is right. It could potentially affect your numbers when you go to your meet, but then maybe you look better than you have it in previous meet and maybe that's really what you want more than you care about increasing your spent your bench or squat or deadlift. Yeah, I'm going to make a guess here, though, because you did a 50 pound crash diet with a bunch of crazy training, right? So I'm going to guess that your metabolism probably needs a little bit more time to build up.

So we don't even know how much calories you're eating. I'm at 3,000. I did track from, so I want to add my bad. I tracked from 160 to 180. Okay. so you're 180 at three thousand right now Where does your coach want you to go before cutting it cutting it down? Do they have you have a calorie goal? so Right now not necessarily on my next meet is in five weeks and the cut would be after that meet But rather than cut you'd probably probably go up to at 190 pounds

Okay, I see yeah, I cut, you would probably probably go out to out 190 pounds. Okay, I see. Yeah, I mean, you know, I mean, to be honest with you, and you wanna do like a two week cut, you said? Two to four, I mean, yeah, nothing crazy because I know if I'm in it that long, it will really hurt. Well, okay, if you're gonna do a two, look, let's just be real here.

If you're gonna do a two to four week cut, in a way that's gonna minimize strength loss, you're gonna lose maybe three pounds of body fat. I mean, that's probably right around where you'll be. Now, you can lose a little more, but you're gonna sacrifice a lot more strength and maybe some muscle. So, you're arguing over as three pounds of body fat.

And maybe to, and also maybe to Sal's point, your coach knows you even better than we do and maybe he knows your habits and knows that if he gives you the green light to cut that you're going to do more than what you're supposed to do and so the reason why he's telling that because he knows you better than us so that that's a possible I mean the fact that this guy is the one I'm introduced to you that's probably probably knows a shit that's what I'm gonna show you yeah that's my discretion that's the key yeah that's key. Your coach called us by the way before you know. I wouldn't be surprised. Make sure you tell Matthew to do what I told him on a straight

narrow. We're pretending like we don't know. No, I think you should probably listen to your coach to be honest with you. Because you're looking at three pounds, Matt. I mean, if powerlifting is your big thing, right? I mean, that's where I feel he's coming from. Right. He's your powerlifting coach. Yeah. He's just looking at how to squeeze out and maximize, you know, Powerlifting is your big thing, right? I mean, that's where I feel he's coming from. Right? He's your powerlifting coach.

He's just looking at how to squeeze out and maximize the potential of your performance. You don't give a shit with your abs. Yeah, because you're shivin' about your abs, bro. Yeah. You don't even care so much right now. Yeah. Let's wait till afterwards. Yeah.

Alright, yeah, that helps. I think it's like, I want powerlifting to do my thing, but I also want to have it all. I want to do my thing. You're kidding me to do, bro. It's a load. I can't let that work out. I can't let that work out. But yeah, no, it's yeah, yeah. But I'll tell you what.

Focus it in. Powerlifting is still a great way to build a good physique. It's not bodybuilding, but it's still damn good. And through the process of building strength, it looks like you're already getting your metabolism out pretty well. So at some point, you're gonna be able to cut from a nice high caloric intake, and fat loss is going to be a lot easier.

But I, you know, I'd give it some time right now. Have some fun with the power left. And that would be my advice. All right. Thank you. Thank you guys so much. No problem. Totally not what he wanted to do. If his coach is listening, we'll give you a free program. Come on, aesthetic guys. Come on, guys.

Well, I mean, I got nothing for you. Obviously, it depends on the coach and the trainer, but I remember clients would do that to me, where they'd be like, oh, I want to cut all my carbs out, or I want to have a liquid diet and say, no, here's why. And they would go ask their friend for validation or something. Don't you remember? Don't you remember the famous clients that would bounce

from trainer to trainer? You know what I'm saying? They'd hire one trainer and that trainer wouldn't give a big alike with this. Then they go the next one, they go the next one. I had a client that did that and I said, no, you're, it's gonna, you're gonna get hurt if we train that way. No, and I like to train, no, that's gonna hurt you. And then finally she, you know, she went and worked with the other trainer and what happened?

She had hurt. I mean, the truth is, I kind of felt good about it. The truth is he could, he could, no, I felt bad. The truth is he could No, I felt bad He could totally do this cut if he wanted to and get a little leaner and look a little better for better for him from his perspective But there's definitely a risk that he will his numbers will go down and of course a powerlifting coach who is trying to get his numbers up And that's what he cares about most and conflict and goal. Yeah. So he's like, I don't give a shit about it. Realistically, he could go conservatively with the fat loss and lose like two or three

pounds to minimize muscle like strength loss. Sure. Or he could go aggressive for four weeks, lose eight pounds and he's going to see some muscle loss. And that was my point because he might get all excited about it. Well, it was your original point. But what I was adding to that was that he, you know, he knows his coach knows him better than we know him. And maybe he knows just like we know our clients. Like, if I give my client a green light and I know they have a tendency to crash diet

or do something crazy with that, I'm not gonna give him the green light because I know he's gonna push the limits and then he's gonna end up losing strength. Yeah, that's it. Our next caller is Jessica from Oregon. Hey Jessica, how can we help you? Hi guys.

I have been consistently working out for a good year now five six days a week. I eat what myself and others consider to be pretty healthy, love cooking, trying new recipes, but I'm basically looking for a way to make sure that my diet is balanced, getting the best Nutrition I need like making sure I got enough proteins carbs and fats, but not actually counting it like I don't see me counting macros Wayne sued Nestarily doing that every single day really sustainable So is there a way that I can I don don't know, eyeball it or just know that I'm getting all the protein to get the results that I want with my workouts? Okay. So you want signs that will tell you

you're on the right track basically. Yeah. Is that true? Okay. So, well, first off, a high protein diet generally works for most people. Now, some people get digestive issues with that, but most people work well with that. So I would aim for, you know, about, about 0.6 to maybe a gram of protein per pound of body weight. And now I know you don't want to track, but it's a good idea to track once. So you have an idea. And then you can kind of stay in that general idea. So if you don't mind me asking, how, what's your body weight? I'm five, three, like one 1'15 and I'm 42. Okay.

So like older, so like older where things are changing and I don't know, you know, like it's not like a, just a little bit harder. Yeah, no, I gotcha. Okay, so about 90 grams of protein is going to be plenty for someone like you. So if you have three meals, figure out what 30 grams of protein looks like for each meal. Okay. And then target that. So if you have three meals, figure out what 30 grams of protein looks like for each meal. And then target that. Now as far as like signs, well, your body fat percentage, your strength, your performance,

how you feel, energy wise, your digestion, like these are all signs that tell you you're kind of on the right track. If you start to feel digestive issues or your energy is off, you start to feel weird, strange cravings. Then you know maybe something's out, like if your strength goes down, maybe you're eating too little, but those are kind of things that you might want to monitor while you're eating,

but your body weight for your height is pretty good. Do you know if you're lean or roughly where your body fat percentage is? I have no way to calculate that. I'm lean, I know the word tone does not always like your guys. Sure. Favorite, but I have good muscular definition. But yeah, but I'm working on improving lower body. Upper body is real easy for me to get results. So I'm been trying to lift heavier and switch my workouts a little bit,

not, you know, I've kind of been in that comfort zone for a while. So I'm trying to push a little heavier, lift legs a little heavier, and so I just want to make sure that I'm feeding my body enough. And just to have you ever tracked before, have you ever tracked your calories or tracked your protein intake? No, it just seems super overwhelming.

Like it just, you know, and I listened to you guys and I listened to other people do it. And it just, yeah, it seems really like overwhelming to do it. My recommendation would be just for one month, track your protein. And just so that when you eyeball your food, you have an idea of today is a good because if you can't if you have if you've never tracked and you have no idea If you're hitting if you like you can't tell me the difference between a day where you get 30 grams of protein in a day You get 150 grams of protein right if you can't tell me the difference between the two You're gonna have a real hard time

Intuitively eating and making sure you're hitting your protein and taking on a regular basis. And that is probably going to be the most impactful thing for you. You're at a pretty good weight right now. I think I have a client that's actually the exact same size as you are and she looks great. And this is actually the same conversation I'm always having with her. It's like, listen, if we're strength training and you're consistent with that and you're keeping your weight around that same So long as you're hitting your protein, we're gonna we're gonna keep that tight look You're gonna have muscle and you're gonna stay lean

But where you can get inconsistent is if you string four or five days in a row of You hitting 20 30 grams of protein and just not getting enough protein to sustain the muscle on your body And so that would my my recommendation would be, don't overthink the counting, don't get all crazy with the calories, just track and measure protein for a month so you can get an idea of the foods that you regularly eat. Oh, that's about 30 or so grams.

Oh, that's about 20 or so grams. And so then when you go to eyeball and you're going forward, you have a better understanding of what you're probably. How do you feel about your diet? Do you feel good? Do you have digestive issues? Do you have energy? Is your strength good?

Give us a good life. I feel like my diet's really good. Like on days when I lift heavier or do a really solid workout, I know I'm gonna be really hungry all day. And that's true. So I make sure to eat to compensate for that. Like I'm not, I'll eat like a good

eggs framble with, you know, toast or like a, you know, rap and try and get a good balance of carbs to start the day. And then consider continue to eat at least, you know, every two hours is I'm that hungry to do that. And it's a lot of fresh food so that I feel like it's, I'm not damaging at my body. I don't really, I don't have digestive stuff. I mean, I don't do milks, everything's like, just because that does upset, but I do, you know,

like Greek yogurt, cheeses, almond milk, that kind of stuff. And I really try and balance it because I don't want to get bored eating you a bunch of plain, like a broccoli rice type thing. Because that's boring. What was the impetus to ask the question about your diet then?

If you're feeling good, was it just because you were just questioning or you're like, oh, yeah. Yeah, I just want to make sure, since I'm now being able to be consistent that I'm getting all the benefits from really being able to stick to my workout schedule. Now I want to make sure that I'm also committing and doing a really good job balancing the diet so that everything works how it's supposed to.

I think I have the best piece of advice for you then. I want you to start to trust your body. Okay, because it will lead you in the right direction. It sounds like you have a good grasp of how you feel and how to feed yourself. I'm just from talking to you. It sounds like you're doing pretty good. Trust your body because if you don't, what'll end up happening or what can happen, I've seen this many times, is that someone's doing great, but because they don't trust their

own body, they hop on this diet or they try this new thing, and then they ignore the signals that their body tells them because, well, this is what I'm supposed to do. Like, I just told you to eat 90 grams of protein a day. Well, what if you aim for 90 grams of protein, you get constipated? You don't feel good. Like, ignore that, right? Then listen to your body, maybe less protein is what you need. Although, I don't think so. I'm just using that as an example. But trust your body, it's gonna lead you in the right direction. My one concern is just that you're small already, and so you probably don't eat a ton of calories.

And so when you have things like you could say chips and dip or you have a drink on the Saturdays or you do things like that, is you grossly under-consumed protein in a few days in a row. Like one day's not a big deal to have a low protein. In fact, we actually advocate for that. But if you consistently under-eat protein all the time,

and but eat well, right? You obviously, you're not over-consuming calories, so that's keeping your weight where it's at, so that's fine. But if you want to tighten up more or have a firmer look or a little bit more muscle to your body or more definition, then it could be simply just making sure that you're getting adequate protein. And Sal's point is still true. If I tell you to get, you know, bump your protein and then all of a sudden you have

digestive issues, well, then yeah, I think that advice is good. But my guess would be that you simply just making sure you hit your protein on a regular basis, I think you'll see a little bit of shift in your body composition alone. Yeah. Can I send you a workout program? Are you following any math programs? No, not yet. I just listen to your eyes podcast and follow all the things on social media and just love it to where like my family makes fun of me.

That's all right. I'm going to send you Maps and a ball. I think that'll be the... I think that'll be the... I think my mind pump guys said this today and my husband's like, oh my gosh. That's great. That's great. Yeah, I'm going to give you...

I'm going to send you Maps and a ball like okay and then I'm also going to send you the intuitive nutrition guys because I think that'll help you with your... With some of the questioning that you have with your, with your diet. So I'll send those two things out to you, okay? Thanks guys. Thank you. I appreciate that. This was really great. It's helpful. Positive. Stop. Thank you. Awesome. Thanks, Jessica. You know, it's funny. I had, I was thinking as she was talking about like how people don't, when they don't track, they guess and they don't know.

Yeah. I'll have female clients more often than not. It was female where they would overestimate. Well, that's a lot of protein. Oh, yeah. That's eight grams. You're having eight grams. And then guys, we'll go the opposite direction.

I had a one, I remember I had one dude and he was like, no, I'm eating that so many calories I'm eating. Well, let me see your chicken breast that you have for lunch. And he pulls it out and I'm like, bro, that's like 12 ounces. That's a massive chicken breast. It's not the six ounces because he never weighed. So he had no idea what it looked like. And so he was without realizing it was eating, you know, too much. So you got to get a good idea. You can't eat intuitive. And I think people mistaken intuitive eating for, I'm going to naturally have this instinct.

Yeah, your body can trick you. Yeah, your mind can trick you, I should say. Yeah, all the time. So yeah, you gotta have a basis established first. So I think, I think she even gave us a little bit by, in case she had breakfast, like she has a scramble or a wrap, right? Which, and with toast. Big difference.

And you're talking about, like, she probably is, that's probably eight to 12 grams of protein and then the rest carbohydrates. And if you count that as a protein meal and you need 90 grams for your day and that's one of your three meals you have, you're not even close to being on target. And then if you're not having a pound of meat later on,

you're probably under-consuming. And then what she didn't say, but I kind of pulled it out, is she likes the chips and dips and she drinks occasionally. So, and if she's keeping her calories to where she's not putting on a bunch of body vessels, she's managing that. That means when she drinks or she has those chips and dip, something is, she's not getting something else.

And my guess is that it's probably not protein. And if she's consistently doing that, she's probably having a hard time building anymore muscle. I've never heard anybody describe like, like I'm really into dips. Like that's why we were speculating when she into like, tuned to back up. It's a new time building anymore. I've never heard anybody describe like, like I'm really into dips. Like that's why we were speculating with Shane to like tune tobacco. Yeah.

It's a new one for us. No calories in that. No, it's like you go to Starbucks and you see their Starbucks will have like foods as a protein meal. High protein meal and it has like five all men's and like a piece of cheese. Yeah, that's right.

That was through all the way. What is high protein meal? No, I, people really don't know, but you know, it's like, okay, look, you can't ride a bike intuitively until you learn how to ride a bike first, right? You can't eat intuitively until you learn what's in food, how it affects you, what you need to eat,

what's in this, what's in that. So you can't go in intuitively, intuitive is not instinct, and we don't have that instinct. We have to learn it first, then you can move into more intuitive eating. intuitively, intuitive is not instinct and we don't have that instinct. We have to learn it first. Then you can move into more intuitive eating. Our next caller is Renzo from the Netherlands.

Renzo, what's happening? How can we help you? Hey, man. I'm actually wondering. Senator Eamwell as well, like I'm practicing calisthenics quite a lot. And I'm noticing that my pooling movements, stay, keep progressing and improve, sorry, my pushing movements keep progressing and improving weekly, but my pulling movements are lacking behind. So I was wondering if you'd help me out with that.

Sure, and you said this is all calisthenics or do you use weights and machines too? No, I just do calisthenics. I do use resistance bands to make it easier or tougher depending on the exercise of course. Okay. Is your body weight thing the same? Or are you gaining weight? I'm actually slowly losing weight. That's been staying the same pretty much less few weeks though. But I made a new meal plan for myself because I kind of want to get a bit more ripped for

summer of course. So it's slowly going a bit down again. Okay, and then last question is, is the volume the same for your pushing movements versus your pulling movements, like same sets and reps and stuff? Same sets definitely. Raps aren't really the same. I tend to do a bit more pushing reps, rather than pulling reps. I use super sets and workouts. I do put pulling movements first and then follow up with the pushing movements to make sure that I'm like energized for the pulling movements, but especially with like push ups, variations, I tend to do more reps than cool variations.

How many body weight pull-ups can you do right now? I have a body weight pull-ups, and currently using versus me, these two here, but I think around five or six body weight pull-ups. Okay, good. You know, I mean, if you want to balance this out a little bit more, I would do a little less volume for the pushing and keep the pulling volume the same and see if that translates more to strength in the pulling

movements. The other thing too is that strength gains aren't always equal around the whole body. The fact that you're getting stronger generally is a good thing. So that tells me you're moving in the right direction. If you're seeing some progress with the pulling movement, I wouldn't worry too much. Now, if you notice, like pulling movements are like plateaued forever, and your pushing movements are going up, well, then we would probably want to do a kind of a rehaul of your workout programming. But you usually don't see this kind of linear progression or everything all at the same time. You'll see, you'll see

it on some stuff and another thing, you'll see kind of this step ladder approach. I wouldn't worry too much about it aside from maybe cutting the volume down on the stuff that's just succeeding so well so that it'll allow your body to recover and adapt a little better for the other stuff. You're also losing weight so you're in a calorie deficit when was the last time that you ran a calorie surplus? I actually didn't run a calorie surplus in last two years. I said he knew Sharp us in the last two years. I was setting it almost well like the last two years. It's kind of been cutting down my weight because it wasn't my lowest or highest weight, but

my lowest mental low being and such. So I haven't run any Gunnery Sharp us in the last two years. So I would love to see you go on a small bulk where we go into a Callery Surplus. I would actually see if I can get you to either hold a weight or create some sort of, to where when you do pull-ups, you're only doing like one to three pull-ups and load it a little bit while also being in this surplus for a while and see what that does.

All right, it definitely sounds interesting. About like, like, progressions, like I do, I feel like when I'm doing my pulling movements, there are like small progressions happening. I see now feeling that when I'm doing my pooling movements there are like small progressions happening as in I get my chest to the bar more often I've got more control and lowering down okay so I do think that there are some progressions in there so I think it's not going too bad as I thought it was um actually after your absolute asymmetry um I started feeling myself a bit and I bit

notice that there's slight asymmetry in my cooling movements as well, so I'm planning on working on that too. Yeah, so why don't we send you a map symmetry? That'll balance you out. But that's the also. The lateral work would definitely help to address a lot of that stuff. Are you noticing that too in your posture

in terms of some imbalances or asymmetry as a result of your pulling movements lagging? No, my posture seems pretty okay. I do sometimes, after I did, at my, specifically, left shoulder, left side, is moving different, I'd rather say, in some occasions, I think especially I see with my scapula, I'm a cooling indeed. I have a besides that it in general looks looks okay to me or feels okay to me. You know, sometimes, uh, Renzo, you're, you know, let's say like, for example, for me, I'll progress faster in pulling movements that are well pushing movements, but that's because years ago, I had shoulder surgery on my left

shoulder, and it affects me on my pushing movements, but not on my pulling movements. Now, that's just that's a very clear example. But you may have some issues, some stability issues that are really affecting you more when you pull than when you push. And that may be what's preventing the strengthings from happening. There may be a root issue to this that you could solve by really diving into mobility a bit further and seeing where that lies. Yeah, that's something I would kind of like really hyper focus on and get connected. Is there a reason why we're doing just calisthenics? Is there a reason why you're not using weights,

barbells? Is there... It's mainly just during high school years, I played all the fuel hockey and it was working a lot as well. So in my free time, I didn't really have to time to go to the fitness, to the gym and actually work out there. So I just started doing stuff with my own body. And over time, I started just to simply enjoy it up more, and especially like if I couldn't just able to work out outside when it's sunny and that kind of stuff. So are you totally against though using the dumbbells in part? I mean, like, maybe? No, I'm not against it. It's just not used to it. And I do like to figure out what the limits are just my body. Oh, dude, you're gonna love maps, symmetry. You're gonna love that. We're gonna send that to you and I do like to figure out what the limits are just my body. Oh, dude, you're gonna love maps, symmetry.

You're gonna love that. We're gonna send that to you. I think that'll solve some of your issues, for sure. It definitely sounds good. You got it, man. Thanks for calling from all the way from the Netherlands, by the way. Yeah, I'm happy to. It's not too late here, so it's working out well.

Yeah, awesome. Do we have a lot of fans out there? Uh, another time I'm aware of. I do listen to your podcast. you should want to psych think to university. But I don't really have, I haven't heard other people talk about you guys, but I can imagine that a lot of people listen to you. Yeah, we're going to need you to start asking everybody.

It's cool to come. Yeah. You have to start wearing shoes. I will. Bring a flag. I read a while ago that the average male height in the Netherlands was like six, two or six, one. Is that true? Are you guys all just massive?

Why are all the, we are massive, but we don't use the same metric system. So like six, two, six, three, I'm not sure how to translate this centimeters. So that I myself am like 190. Oh, okay, so just to give an example, like that's so six foot two is the average height over there in America.

The average height I think is five foot nine or five foot'10' so there's a big difference so you guys are really tall. That's... Yeah, yeah, we are. I'm actually in quite an international environment at my university. I think we've got over like 30 different nationalities in my study alone. And the Dutch people do need like stand out pretty much. Yeah, well good deal.

Well thanks for calling in. I hope you enjoy maps, imagery. I hope so too. I'm looking forward to it. Thank you. Thank you very much. Well, good deal. Well, thanks for calling in. I hope you enjoy my symmetry. I hope so too. I'm looking forward to it. Thank you. Thank you very much. Have a nice day. Yeah.

You know, he brought up something that we didn't really highlight that much, but I've found that almost always you have somebody who just has a, they're better at one and the other preference. Yeah. You're either a better pusher or a better puller. I'm with you, Sal. I pull. I know Justin. You're a pusher and I I mean, pullers, pullers. Excuse me.

Yeah, but and but like what Sal you said is I'm the same way too. Like I I can gain quick. I get strong quick in most pulling movements. And it's just a slower process for me in pushing movements. Yeah, and it's not really that big of a deal. If as long as you're overall progressing, I think is important, where there tends to be an issue, like this is a clear one, some exercise of progressing and others are regressing, not super common, but if that happens, you know, there's an issue, or if you just have this hard plateau,

like it just hasn't moved, and other lifts are moving up, then you wanna look at your program. And it's always what you put emphasis on the most. That kind of fits into what your strengths are already, and like, reinforce that, but I've noticed that too, like there's just certain lifts, I'm like, oh wow, I'm not really as strong at this,

so I just have to focus on this more and bring it more into the programming. I also think, I mean, he's been on a two year cut, I think a surplus for a little bit, he's gonna help. That's gonna help all of us. Yeah, absolutely. And it's so funny, I feel like we're gonna be giving out

a lot of map symmetry. I feel like, I just love it. A lot of people's questions. Dude, I know, while we were talking about this all the time, like, well, you guys should do like a unilateral approach to throw some nice metrics, like, oh, we just created a program for that. Perfect.

Now we're gonna dole it out. Excellent. Look, if you like our information, head over to mindpumpfree. Perfect. Now we're going to dole it out. Excellent. 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 health or fitness goal. You can also find us on social media. So Justin is on Instagram at Mind Pump Justin. Adam is on Instagram on Mind Pump Adam and you can find me on Twitter at Mind Pump Sal.

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 ballac, maps for performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price.

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