Mind Pump: Raw Fitness Truth - 1878: Healthy Meal Ideas for the Whole Family, Great Resources for Better Exercise Programming, Tips for Beating a Midday Slump & More

Episode Date: August 12, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page. Mind Pump Fit Tip: One of the biggest challenges when it comes to fitness success is that we tend to FOCUS on the SYMPTOMS and not the ROOT CAUSE. (3:14) NCI is doing things right. (26:16) The value of treating exercise as a SKILL. (28:46) Empathizing with the younger generation. (36:17) Obesity, it’s NOT your genetics. (39:47) The mindset shifts in getting your children involved in mundane or physical household tasks. (41:19) Organifi Red Juice, the ULTIMATE caffeine alternative. (52:28) Have you seen an elephant receive CPR?! (55:12) #Quah question #1 - What are some common meals that are great for the family and hit all the healthy macros? (57:13) #Quah question #2 - Where do you guys turn to for programming ideas and to gain more knowledge regarding training? (1:05:01) #Quah question #3 - How can you beat the midday slump when bulking? (1:16:14) #Quah question #4 - What are your thoughts on Mk677? Is it good or bad depending on your body type? (1:20:46) Related Links/Products Mentioned NCI x Mind Pump Scholarship Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** August Special: TOP SELLING PROGRAMS COMBINED FOR ONLY $99.99! Vitamin D and its role in psoriasis: An overview of the ... - PubMed Pharmaceutical industry TV advertising spending in the United States from 2016 to 2020 Stop Working Out And Start Practicing – Mind Pump Blog Skill acquisition, skill loss, and age. A comparative study of Cognitive Foundation Skills (CFS) in Denmark, Finland, Norway, and Sweden. Strength Of Grip Declines In Young Adults Mind Pump #1877: Obesity, It’s Not Your Genetics Circus Fat Man Elephant rescued with CPR as man jumps up and down on her chest Visit Oli Pop for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 15% off your first order** Mind Pump #1860: Fourteen Of The Best Foods For An Amazing Physique RGB Bundle | MAPS Fitness Products Dinosaur Training: Lost Secrets of Strength and Development Eldoa ELDOA Exercises feat. Mind Pump Media Mind Pump #1815: Improving Fat Loss, Muscle Gain And Fitness With Continuous Glucose Monitors Visit NutriSense for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Mind Pump #1427: Don’t Make These 6 Bulking Mistakes MP Hormones Mind Pump Hormones Facebook Private Forum MK-677 Benefits | What You MUST Know - Peptides Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Becky Campbell (@drbeckycampbell)  Instagram Dr. Stephen Cabral (@stephencabral)  Instagram Jason Phillips (@jasonphillipsisnutrition)  Instagram Robert Oberst (@robertoberst)  Instagram Ben Pollack, Ph.D. (@phdeadlift)  Instagram Amelia Boone (@arboone11)  Instagram Justin Brink DC (@dr.justinbrink)  Instagram Kelly Starrett (@thereadystate)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered listeners' questions, but this was after a 52-minute introductory conversation. So, we're talking about fitness, our lives, current events, and much more.

By the way, you could check the show notes for timestamps. So you can literally click on the timestamp, fast forward to your favorite part, or the part you find most interesting. Also, if you wanna ask us a question that we can read on air and then answer, go to Instagram at mine.pumpmedia. And each Sunday we post a

quamim QUAH, that's what it says on it, underneath that you can push your question, then it will pick from there, and then we might pick your question. Now this episode is brought to you by one of our sponsors NCI certification. So look, if you're a trainer or coach or you want to be a trainer or coach, this is one of the best certification courses you can go through. Not only do they teach you the information you need to be a good coach, but they also have mentorship programs that help you build your business. This is where we see most of the value.

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So it's almost like buy one, get one or buy one, get two for free. So go check out all the different bundles. We have ones for bodybuilders and strength athletes and people who want more mobility or athletic performance or interest in fat loss. Go check it out. Again, it's mapsogist.com. All right, here comes the show. One of the biggest challenges when it comes to success,

fitness success or otherwise, is that we tend to focus on the symptoms and not the root cause. If your shoulder hurts, if your knee hurts, if your hip hurts, if you can't squat properly, stop remitting the problem by fixing the symptom, find the root cause and you'll solve the issue. That's easy to say, but there's just industries around solving these immediate symptoms. Oh my gosh, are you kidding me? It's the whole entire medical industry is based off of symptom care and not solving the root issue

Do you think that's in every country? Do you think that it's predominantly in our country where we're like that? I think that that old Medical you know if you want to say medical or health care type systems. So like erivetic medicine Chinese medicine Yeah, they were very much about finding the root cause, right? Western medicine Which is extremely effective and which is why it's such it's spread around the world right like if you want any kind of medicine

That'll keep you alive and solve a lot of health issues or whatever Western medicine just does a great job But it's very it can be very symptomatic focused and not root cause. So like, for example, if you have a chronic skin condition, let's say you have like psoriasis or eggs in my really common, right? What they'll do is they'll try to figure out a way to solve the rash or the rough skin,

but not really look at what is causing this to happen in the first place, right? I mean, I talked about, I have ps surizes and I remember I saw a dermatologist for almost a decade before we ever, like, I, and I would constantly ask like diet questions and stuff and she'd be like, no, no, no, no, and they just give me shots in the cream, shots in cream, shots in cream, shots in cream, one at like, there was, there was no, there was nothing else that I could do. Or even explore.

And I remember being so frustrated later on, I remember when we first got together on MindPomp, you had brought the article about Vitamin D to me. And this was before I knew that I had a, I was deficient in Vitamin D at all. And that there's like this direct, you know, correlation between vitamin, like low vitamin D levels and people that have psoriasis. And it's super obvious to me, you wanna just by me bringing my vitamin D levels up how much better my psoriasis is. And that's just not how they are taught in school.

It's literally, it's like, they're always looking at some medicine to put a band-aid on that one situation versus diving into the root cause. I think too, I mean, it takes a lot of detective work, a lot of testing, a lot of effort and time spent, whereas if you can just give a patient something that's going to resolve like this immediate issue they have. It just seems like we fell into that sort of a system versus really finding some doctor

that would be able to work with you on testing and tracing back and looking at multiple sources of environment sources, genetic sources, getting a lot of data. So getting a lot of data takes a lot of Is it the arrogance? What is it? What is it? I think justice right because yeah, but why do we not do that because finding the root cause and then solving the root cause is a lot of work. It's a lot of response. But for example, um, That's a stupid answer. It's true. Right. Like think about it this way. I've like behavior, though. I feel like that's why there's more. It's more of an arrogance that we we are that are the best, we're the best as far as solving problems when it comes to health issues, like acute stuff, like you're saying.

Therefore we have all the answers versus, oh, let's dig into all these questions. So here's, so I think that there's some truth to that too, but think about it this way, right? I'll use a simple example. Somebody's like, oh, squatting, you know, bothers my knees. So I'm not going to squat anymore, right? That's the symptom, no longer squat, or I'll put a knee wrap on, or I'll use this machine instead.

Whereas the root would be, well, let's figure out why you can't do this fundamental human movement and let's solve that. But that takes a lot of work, corrective exercise, maybe have to talk to some experts, figure out what the hell's going on. I'll make it, I'll use it even more broad analogy. These days, I think most people know

the behaviors that cause obesity. I think most people know if we sat down the average person, and I'm not saying it's simple in the sense of how they apply it and change their behaviors, and obviously that's what we have our whole show about. But I think the average person could tell you, well yeah, I don't eat very good and I'm not very active. They would generally understand that.

But if I had a pill right now, I invented that would just make you lose weight. I'd be the richest man in the world. And everybody would buy it, right? Even if it didn't improve anybody's health, if it just made them lose weight, I would still be the richest man in the world. So I think it has a lot to do with the fact that there's a lot,

look, I'll use a personal example. My son, my youngest, right, he's about to turn 21 months. So he's not even two years old yet. He was getting kind of this weird, like little rash on the back of his legs and maybe a little bit in the crook of his elbow. And his digestion was kind of weird, not super bad, but kind of weird, like sometimes bad, but kind of weird.

Like sometimes you'd be constipated, sometimes you'd be a little too soft or whatever. Now we, and I talked to Jessica and I said, let's have the doctor look at the rash, make sure it's not fungal infection or something that, we can treat, because there are things that Western medicine is very good at. So she went, this was a while ago, the doctor's like,

oh, we could put a cream on that. And we'll hold on a second, is it fungal infection? Is it bacterial? No, but this will, it's anti, it'll bring the cortisol, right? So it'll help with the reaction, whatever. I know a lot of parents that'll just do that,

rub it on. It's starting to look better. Now thankfully, my wife is like, she's very ardent about finding the root cause, which is like, no, that doesn't make any sense. Let's figure out what the hell's going on. So we went and worked with Dr. Becky Campbell, functional medicine practice,

but that's why I love functional medicine practitioners like Dr. Becky Campbell, like Dr. Stephen Cobrall, two of our favorites, right? So we did testing. Now this took work. We had to take his poop, we had to send it to a lab, they had to analyze it, she had to come back. In the meantime, she said, let's have him do

in a low histamine diet, which meant we had to eliminate all kinds of foods. So now we're limited. So we're doing that for a while, which if you have a one and a half year old, nobody paying the acid is to get them to eat, you know, certain foods anyway. So we're doing that kind of stuff, that helped with the symptoms, but that's not the cure,

right? Eventually we saw there was some dysbiosis, we tried a couple treatments, one of them didn't work, the other one did, started to balance out his gut bacteria, I guess what? The rash is gone, his digestion is getting better. This is like a month and a half of work and my wife having to go here do this test do that Watch all the food. We got to do this inform my family when they go when it goes over someone's house I find weird is that the that the original doctor She doesn't even mention that as like a possibility or an option. That's the part that I didn't always it's not a part of Western

I get that that's what I mean I get that it's I get that it's it's it's arduous. And I know that you have to go through this long old process to get into the root cause or whatever that. But I feel like the doctor should at least explain that to you. Like, well, we could just put this cream on it. And that will help suppress it this court what it would or you could go through down this process, which might be a little bit longer. But then you get I mean, I wish they I wish they would at least communicate that.

I do too. It's just not a part of the system for two reason. Stupid. I agree. I think it's just us like Doug, when you were in Japan, what was Japan? Do you remember that? Like what it was like there? As far as medicine is, they're very Western medicine, or they're like us. Well, I mean, okay, we got to give credit what credits do. Western medicine solves some of humanity's biggest problems, but it's not perfect. And what happened is we threw away a lot of old wisdom because now we have these quick solutions for problems that were real like antibiotics. I mean, come on. Without antibiotics, boy, the world would be really challenging, right? But as a result, and painkillers are wonderful.

Like if you have pain, guy, could you imagine what it would be like to get surgery before anesthesia or, youhesia or having a migraine without you know, modern, you know, medicine or whatever, it would suck, right? But because of that and because people don't want to do the hard work, like if you're a doctor, if you're a doctor and you deal with heart health, you know how many obese people, vascular surgeons have to deal with? Now, you think the vascular surgeon doesn't tell people, you probably look at your diet and your exercise. Of course they do.

Nobody does it. So instead of like, well, here's a surgery that I could do, and here's some medicine, medication that you could go take. Plus, you know the training it takes to be that kind of a doctor. Now, let me ask you guys this, what kind of training does it take to make someone an effective coach to help someone change their diet in their exercise? That's like another five to ten years of experience coaching.

So it's like it's a really really tough. So really it falls on the consumer as my point here. Yeah. Yeah. You yourself have to do the work and take your health into your own hands and do the work and realize that you're not going to get the answer the first second, third time. You kind of got to be like a sleuth and you got to really look for it. And I'm bringing it back to fitness. If something hurts or something doesn't feel right, don't just avoid the movement. You should be able to do almost, you should be able to do every standard,

unless there's a major issue. You should be able to do every standard exercise. When I say standard, I'm not talking about the crazy ones, right? Standard, you should be able to squat, you should be able to lift something off the ground like a deadlift, you should be able to press above your head, you should be able to rotate okay.

If you can't do this stuff, don't band-aid it, figure out what the hell is going on, solve the room, and once you figure it out, you'll solve it, you'll be able to do those things. That's the whole point. It's just like, we look at it as, the body has multiple systems, but based off of past examples, a lot of these doctors have specialties within those systems. It's like, what you see, there's already a bias of how I can treat this. This is what I do. This works, even if it's 80% of the time, I'm just going to keep hammering this point home,

whereas those can be people with outliers where you give them something, it's gonna have a totally different effect for them. And you know, they're not considering other systems of the body that react and then have an adverse reaction. Yeah, 100%. So let's say, give me an example. Let's say you're a man and you go to the doctor and you're like, oh, I feel down.

I just feel down. I don't have a lot of energy. Like, you know, I kind of feel blank or whatever. So the doctor sends you to a psychiatrist, right? Psychiatrist is like, oh, well, you're depressed. You're some antidepressant medications, or you're anxious, here's some anxiety medication, okay? Now, imagine if the doctor sent you to a,

what's the name of a male specialist? Doctor that works with a man in particular. A proctologist? Maybe a proctologist or somebody who works with male cell. He may be like, oh, how's your sex life? Not good. Here's some Viagra. This will help you out.

Maybe that's what's going on. Or what if he goes to a hormone specialist? Well, a hormone specialist. Oh, your testosterone's low. That's the issue that we need. So you see that they're coming at it from, it's like when you're a hammer, everything looks like a nail.

But that's not the responsibility. And it can't be the responsibility until we figure out how to integrate everything of that one person, that's the responsibility, the consumer. It is the responsibility, the consumer, but it sucks because a lot of people don't get all that. Totally. And they're going to this expert,

the expert, the specialist that has gone to school for eight plus years to tell them and help them. And when they're not gonna tell them know, like you said, when they're hammered, everything looks like a now, they're not going to tell them that it could be this other thing. They're going to try and solve it with the tools that they have, which is unfortunate because even if their tools can potentially help them. And that's the other thing that sucks is that sometimes these temporary fixes make people

and clients think that's the answer. I got many clients of you had to get like a shot for a person. Yeah, of course I'm shot. And they're like, oh my god, it works amazing. It works so well. And so no more pain. Then they just, they just keep doing that and keep doing it because nothing made them

feel better than doing that. And so when they're head, that is the answer. I've had many clients like that and like trying to talk them out of doing that was And so when they're head, that is the answer. I've had many clients like that and like trying to talk to them out of doing that was so difficult because they felt the real- I had an in-law who had some wrist tightness and went to the doctor whatever and they're like, oh, a carpal tunnel, we need to do this,

the surgery, it'll fix it. The surgery, and they explain like what's going on and how the surgery's gonna fix it. And I thankfully convinced her. I said, give me one month. I don't know if it'll fix it. The surgery, and they explain like what's going on and how the surgery's gonna fix it. And I thankfully convinced her. I said, give me one month. I don't know if it'll help. I think I have some ideas. But give me a month, what's the worst that could happen. At the very least, you'll get stronger and you'll have a better, you'll have a higher chance of success with surgery. Okay. Gone. Carpal tunnel was gone. What did I do? Well, I looked at a wrist, but then I looked at her shoulder. There was tightness coming from her shoulder. She got some correct surgery

on massage, do some exercises. And it was gone. And a month later, she was like, I looked at a wrist, but then I looked at her shoulder, there was tightness coming from her shoulder. She got some correcture to the massage, do some exercises, and it was gone. And a month later, she was like, I can't believe I almost got surgery. And I said, well, I mean, you didn't know any better, but thankfully you said, let's give this an opportunity. Now, we're talking about the kind of these extreme examples, but for the average person,

the best application I can think of is, if there's things that you can't do that the average person should be able to do. What should we be able to do? We should be able to, you know, do a light run. We should be able to climb. We should be able to squat and deadlift and rotate and press and row.

We should have decent energy throughout the day. We should have normal sleep when we go to bed. Like we shouldn't have heartburn all the time and that's it. Like these things that we treat as symptoms all the time, like look at the root cause, you'd be surprised at how different your life could be if you just spent a little time and took that kind of responsibility. Otherwise, you're literally putting your health in someone else's hands. And then you're in this really bad situation where,

and these are extreme cases, but I have some horror stories, man, of clients who they were put on one medication after another, and then those medication caused so many other problems. And then they later on got so fed up, I'm talking like a decade later, got so fed up that they finally went and figured out the root cause which took them a little while, and they were like, dude, I wasted a decade in my life

doing all these things when I didn't really have the issues that required all these medications. Do you think there's a lot of it is because there's just not a lot of money in it? Because a lot of these things are like stuff that people could do on their own. I mean, it's so much easier to throw. I remember the first time my uncle stayed at my house

and I came in my guest bathroom and literally crossed my entire sink counter. I mean, there must have been 30 bottles. And he's not, I mean, he's in his late, I mean, I'm mid to late 50s at this time. And it was just like, I'm never gonna go like, holy shit. Like, what is, oh, that's for this. And then because I take that, I have to take this. Because I take this, I have to. And then because I take that, I have to take this.

Because I take this, I have to take that. Because I take that, I have to take this. I'm just like, oh, it's a walking pharmacy. Yeah, it's like one thing he's trying to solve, but the one thing he solves, he has to take something else and then he gets an adverse effect from that. So he has to take that to counter that. I had, I remember the first time I encountered that,

I had, because I saw always, you know, when you have a client or you get a client, you wanna ask them questions, you have to, you have to, there's like a, okay, I need you to disclose any medications I need to know about because for example, if someone's out of beta blocker, their heart rate isn't gonna measure like someone else's and so you could train them too hard to not realize it

because the heart rate's not going up, why? Because the beta blocker, so that's just one example. So I had this woman come and she was in her 60s and she brought, and she wasn't well, right? She was sick on healthy whole thing. She brought me a packet. It was like four pages of medications. And I looked at them and I said, okay,

there's a lot here that I'm not familiar with. Some of these I know, because I understand as a trainer, a lot of these I don't, do you mind if I call your doctor and ask questions? And she said, oh yeah, absolutely, I appreciate that. So I did, I called the doctor, got on the phone, and it was literally what you said. Oh, so this medication can cause anxiety, so then she'll take this, which is anti-anxiety medication.

And then because she's on this one, she gets constipated. So we also have her on this, which helps her have regular bowel movements. And I was like, I literally went through it. I meant, oh my God, half of these are counter side effects of the other half. This is crazy. Dude, you just reminded me of something. Doug, maybe you could fact check me on this.

So I get my numbers, right? But I heard that 73 or 75% of all advertising money spent in the US is pharmaceutical drugs. Really? Yeah. Sent like 70 something percent. We don't think there's a bunch of crazy. That's a lot of money, dude. Yeah. That's a lot of money. That's insane. Well, when you think about it, it's competing against all markets,

like every other market and it takes up three quarters. I'm pretty sure that's the number. Yeah, 75% 75% of all advertising money is pharmacy. Okay, so let's go down that because that's a great statistic. I think highlights a few things. So one, here's what I want to do. I want to take my mind. I want to take out, wow, that's in 2024. $5 billion, whole leak out.

What's crazy about that is you're going to have one industry competing with all of their industries. I know. That's insane. Okay, so what I want to do is I want to watch this. Let's go down this rabbit hole for a second, but let's cut out nefarious intent. So let's just assume that nobody is purposefully lying or corrupt or trying to get

you to buy their shit by scaring you. Let's just imagine living fairy tale land. Well, let's just, you're right, because humans are humans, right? So and people are imperfect. Well, let's just pretend intentions are 100% pure and good. Okay. Here's why this is still a challenge and why we need to contend with this because this is what drives the narrative. So what I mean by that is if you look at the fitness space, the supplement part of the fitness space is one of the most profitable parts of the fitness space. It's a fact.

If you do the math, you look at all the stuff that all the money you can make. Inevitably most people will end up promoting. No, you're a great answer, you make money. No, that's a great point. And you could probably carve out the fitness space. If you looked at all advertising money that's related to fitness, I would be willing to bet

that 75 plus is all supplement. Yes, so, okay, so that's a huge, that's one of the biggest, if not the biggest, I think we agree, source of revenue. So what happens, again, let's imagine there's no nefarious intent. That drives the narrative. So now what happens is the content that's produced, the discussions that are had revolve around these revenue-producing topics.

So you are led to believe as a consumer, maybe not on purpose. Again, let's pretend everybody's got good intent. You are led to believe that the most impactful thing you could do for your fitness and health is take a supplement That's what you're led to believe. I believed it as a kid. Why because it drove all the content? So like when you look at medications for example when you look at blood markers that can predict you like poor health, right? One marker is total cholesterol now total cholesterol by itself unless extreme, and I'm not, this isn't just, hey, trainer, Sal is always talking about.

This is a fact, unless it's crazy extreme, okay? But if it's like outside of what we consider to be healthy within a certain reasonable amount, it doesn't mean much unless you combine it with other factors. So if we look at it, and then we look at triglycerides, and then we look at HDL, then we look at LDL,

then we look at inflammatory markers, BMI, then you get a clear picture. But by itself, it doesn't mean a whole lot. If your total cholesterol is above 200, which they say is threshold, right? Let's say you're at 247, but everything else is perfect. The data will show that it probably doesn't mean much. Nonetheless, we are led to believe, or we have been for a long time, that total cholesterol is really important. Why?

We have medications that 100% lower cholesterol. You can bring that number down. Yeah, well, we have statins. Stattons will 100% lower cholesterol. So the narrative goes in that direction. Which means so to all the studies and stuff like that, to prove that. Because all the funding,

because the funding goes in that direction, right? So, and then, this is the rate of all the nuance that way and in funding moves And here's the thing too about getting you know things approved Is it's very hard to get money for Things that are alternative or novel because it's untested so like it would be easier for me to get funding for a brand new form of chemotherapy Then it would be for me to get this like real novel,

interesting, weird way to treat cancer that nobody's ever heard of. People would be like, investors are gonna be like, I don't wanna fund that, because there's no track record. It's super risky. The odds are gonna fail. Oh, a new chemo. Well, chemo's established. It's got some application.

So yeah, let me look and see what kind of chemo you know that you have. So it's just, even if you take out the malintent, it just drives the narrative. It's got some application. So yeah, let me look and see what kind of chemo that you have. So it's just, even if you take out the malintent, it just drives the narrative. So as a consumer, you have to understand that. And no, like, wait, why is nine out of 10 articles I read on weight loss, talk about weight loss supplements, and not about behaviors.

Right. It's not because weight loss supplements are more effective because they're not, it's just, you gotta move product. That's the narrative. So that's why that's what I mean by that. That's why I mean shit.

I don't know, how long did you guys think supplements were the key? I think. Oh yeah. It's in every magazine. It was in every, you know, whatever TV show I was watching about fitness, like it was always like right next to it.

Well, it feeds into our psychology too. We want the easy path. Of too. We want the easy path. Of course. We want the quick fix. And so it also feeds into our psychology. So it's like a double down situation. It totally does. And I'll use even a kind of slightly related,

because it's another good topic, slightly related. Point of this is that we, with exercise, we value the sweat, the burn, the soreness and the effort, more than the adaptations, more than the improvements, more than the skill acquisition. In fact, nobody talks about exercise from a skill acquisition standpoint. Nobody comes to you and says,

unless they're experienced and they've been working out for a while, no new person works out and goes, Hey man, how's your workout going? Oh, you have, it's just crazy, but. I got great squats now. I'm way better at lunging. Yeah. Nobody says I lost five pounds.

Or all I got so sore, I'm really sweating. Yeah. The truth is, if you focused on skill acquisition, you get way better results. Then if you focused on the other stuff, that was the effort and the soreness and the sweat. Well, it's interesting too, because it will take things like inflammation

and demonize it so much because, you know, this is something that if we lower inflammation completely, you're gonna be so much healthier when it's actually part of the process of adapting and building muscle, which is, you know, in a sense. That's the thing, there's just so many little nuance things that, you know, the body has as signals and pains

and another one of those things. We can't get different pain. It's hard to like parse out what type of pain. I remember when we first met our friend, Jason Phillips, this was one of the things that really attracted us to his company and what they were doing was communicating this to the clients. I felt like there's not a lot of coaches and leaders in the space that are teaching

others on how to communicate this information like to a client. It's always like, here's the problem, here's the bandaid to fix it versus, okay, let's dive into the behavior stuff. Let's dive into it totally much more. That's why we chose to work with them. Not another, not another. There's a lot of good companies out there, but that's why we chose them. You know, what I like about what I think they're doing right is, and we said this, actually,

I remember we first started mind-punk. We talked about certifications, and they're all great when you learn the information, but the most valuable thing a coach or trainer could get is when they work, when they get mentorship, like when they work under another good experience, because that's how you gain wisdom faster. They could watch the other coach, oh, that's what you say, because that's how you gain wisdom faster, they could watch the other coach, oh, that's what you say, and that's how you say, and that's how they responded, and why I can see their energy.

And NCI offers that with their coaching side. That's basically what it is, is you're getting good information, and dare I say a lot of the information you're getting, you could probably find on your own, but the difference is you have this mentorship that they include where you're working, you could probably find on your own, but the difference is you have this mentorship that they include where you're working with them. So the same way a trainer mentors a client

and does a good job, they have that mentorship side where they have other coaches who are successful, mentoring new coaches or coaches who wanna become successful. And that's why they're so, they do such a damn good job. Do you see the massive giveaway they're doing for our audience right now? What? Yeah, Jason called me a couple of weeks ago and asked what I'd be willing to do as far as

on our side. And we're going to do the all like all maps programs, everything we were creative. It's like, I don't know, I think Doug totalled it all up. It was like $2,000, something dollars worth of programs. Oh, he just pulled it up to add to it. Oh, wow, look at that. So this is a giveaway that you can enter into. Yeah, $38,000.

So they're gonna give you, let me see if I'm reading this right. If an iPad Pro filled with all of their certification in master classes, which is like tens of thousands of dollars, you get coaching mastery, which that's part of what I just said, which is designed to make you $10,000 a month in 30 days or less.

But then they have the business accelerator program. Yeah, that's it. Yep, yep, that's it. And then on top of it, you get every single map program. So when you win all that, you're essentially, like you're getting the top, top, world-class trainer immediately. I thought that was a really clever idea.

How cool is that? You just get the iPad and it's already loaded. Yeah, it's all loaded right now. All loaded right now. We'll be able to do the same thing with the program. You know, it's a lot of cool stuff. Back to the exercise practice thing, I did this yesterday.

So I came in to work out. I had, I got here early, so I had like a lot of time. And all I did was practice exercises, the whole workout. What I mean by that is I did like, I did box squats, and I must have done 10 sets of box squats. And each one was like, how perfect can I make this, how good can the descent be?

So the intensity was like moderate at most. I did it with bench press, and then I did it with pull ups and overhead presses. And I swear, I always feel the best when I do that. My body just feels really, really good. And it's like, I can tell that it does me, you know, it does me good just to practice. Yeah, I was doing similar, like thought process,

but mainly like what I could do to move my body more effectively. And so in terms of like selecting exercise a little bit more on the functional side, I kind of came back to that kind of world. Cause now I'm like trying to coach kids, like how to move and like how to like really pay attention to like their footing and you know,

being in the balls of their foot and then having that balance and then also being able to rotate and maintain balance. And so, you know, I started to incorporate a lot more things for my shoulders, for rotational purposes and then also like, you know, stuff with the cables too where I'm doing chops and things,

where I'm doing anti-rotational moves, and I'm just controlling my body a little bit more effectively, so if I'm demonstrating it, I'm not like, you know, this guy is the one he's talking about. Yeah, I've just started to add back a little bit of plios into my routine just because. Oh, what do you start with? I just jump boxes, just some basic stuff.

And what inspired it was when Justin and I were helping my nephew out, watching him try and organize his body just to do a jump box and see how challenging it was. And I couldn't even, it's actually been years since I taught that, that I actually sat and showed that and then gave tips on that. And it was interesting to walk up to the box

and then just try and do it. And there was, it actually took me a moment to like kind of organize my body to do it really properly and so with that. It still got it. You know what I'm saying? I still have the ability to do it and coach it really well. But I actually, just the fact that it wasn't just like

second nature to me, which I think 10 years ago, I wouldn't even have to think about it. And it just, it's intuitive. Yeah. And I've lost that intuitive side to it. I have to kind of think about it. Is that funny how the body does that? Oh yeah.

Just to be efficient, it literally gets rid of what you think you don't need. And the way it judges it is, well, you haven't used this in a while. Yeah. So let's just get rid of this, you know? That's why I think it's so important to, even no matter what you're going,

like I have no goal of, you know, dunking a basketball right now or jumping super higher with that But I don't want to lose that skill so just making sure that I intermittently build it into some of my routines Where just kind of practice it for a little while get back to doing it well and then I'm cool I don't need I don't need to like Increase my vert like crazy or get really really good at it I just want to be able to do it and not lose that skill. I saw my grandmother, she went from walking to using a walker and I knew the minute she

started using a walker that her ability to walk without the walker would decline very rapidly. That's exactly what happened. As soon as she started using the walk locker because she stopped practicing without it, she lost the ability to walk without it very, very quickly. Yeah. I see that with clients. And they would wrap it to client.

Yeah, in fact, I'm so fortunate to have worked with such a good physical therapist. I had a therapist in my studio and she was so good. And she would always have all these clients that would come in patients who were older. And she would, to the best of her ability, be like, we will only use a cane or a walker if absolutely necessary. I'm gonna do everything I can to prevent you

from having to rely on this or use this because the minute you use this, you're gonna lose the other, I mean, she used to tell people this, and I remember as a trainer at first being like, but just let them use the thing, it's easier, and she'd explain it to me, she goes, so, I'll watch the second they start using this,

they lose that ability right away. And that's exactly how it works. What study would you reference to explain that to a client? I remember I read a study one time that talked about how quick atrophy sets in. Would it be the same thing? Like atrophy setting in is about the same thing as you losing a skill like that.

God, that's a good one. I would like it. Well, yeah, because the atrophy stuff is like, I believe it's 72 hours after the body has fully recovered from something being stimulated, right? So basically, within a week or so of stimulating a muscle, it's already beginning atrophy. It doesn't mean completely losing.

I wonder if you could look up like skill loss versus skill acquisition. And of course there's always a genetic invariance, right? There's gonna be people that... Apes plays a role. Right, all those things play a role, but it'd be really interesting to see what we have out there research wise to show like,

if you stop doing this movement, let's take like overhead, like how often you guys have a client that you had, that you get them in there and they're even their late late 40s and early 50s and they already have lost the skill to be able to do. But that's just because there's very few things in life that really requires you to like get full extension. I wonder what the average is. Timelength of the decline. Me too. That's why I'm looking for like, like, you know what it is, like you start Like you start having challenges and then everybody else,

like I'll get that for you. Yeah. Next thing you know, you stop doing it. I mean, just again, I mean, when you, okay, what's the only thing that comes to mind when I think if someone like getting full overhead extension, the closest thing to that is like putting dishes away. Yeah.

Like what? Who has, who does that higher? Yeah, yeah, rarely ever. So it's like what, what daily movement is somebody have to like get full, full extension. Even me even more weird, right? I grew up, there's a bunch of us male cousins that grew up all around the same age.

So our dads are cousins, they all had kids the same. So I grew up with all these guys, we're all best friends or whatever. When I was 14, three of my cousins moved to Italy. So they went back to Italy. So they grew up here, born raised, they're 14, moved to Italy. Two of them came back, one of them stayed there. I remember going there, I was, I want to say my mid-twenties, and I hadn't seen my cousins since we were 14, and he spoke English, like it wasn't his,

like he spoke, he spoke English still, but it wasn't like he spoke it when he was here. He had, it's like he had forgot almost or his brain. Wasn't speaking it though. And I remember him talking in kind of like struggling a little bit and he could communicate no problem. But it wasn't like it was when he left. I'm like holy cow. That was 10 years. And it's because he didn't practice. He didn't practice speaking English even though he grew up with it. Now there's a certain amount of skill that becomes permanent. I think like they say you never forget how to write a bike. Like that's true. I think you'll always remember how to write it,

or not always, but for most of your life. But you ain't gonna remember how to write it like you did the day you stopped. Yeah. You know what I mean? Like if you could write a bike going to Wheely, all that stuff, you still degrades a bit. Yeah, like I can get on a bike and still balance,

but could I get on a bike and bunny hop? Like I did when I was 14, I don't know. I don't think so. Well, the bike, the analogy is not a great analogy, in my opinion, because of... Because of the physicality. Yes, because the physicality of it in the position, you know, it's very basic, right?

Like, that's why I like using like the over, like just reaching over your head, it should be very fundamental and basic, and it doesn't require any real major skills, but how quickly the body prunes that, because you just have stopped doing it for a decade or two decades or whatever it is. It's one of the first things I would address

with clients coming in, especially older clients, because it is such a rapid skill you lose. I see this now in kids, and I wonder if you see this with the sport, with sports right now, Justin, is kids not breaking 90 degrees, we know they'll get down. Like the ability to sit down and like a catchers position or what without their heels being raised up off the ground

with you, I know the catchers have their heels off the ground, but you know what I mean, you know, get that deep. I remember seeing my nephew, who at the time, I think he was only like, it's actually same nephew who's coming in here and working out. I remember him losing that skill like a 10 years old, like 10 years old, he couldn't even get all the way down,

asked the grass. Well, when did they practice it? Right. Exactly, you know? It's not a thing that, like, and I remember doing that just, like, kind of waiting around, I think the thing now is we never wait around, we're never bored,

we never have like, we're always sitting down or we're doing something standing, and it's like, you know, to sit in a squat and kind of wait and your turn or what, I used to do that all the time, like I was you know to sit in a squat and kind of wait and your turn or what I used to do all the time like I was very comfortable just sitting in a squat and kind of just maintaining it. It's just so I was having a discussion this morning with my uncle about the younger generation right. It's what happens when you get older you start having conversations about the younger

generation and oh they don't do this and they can't do that and then I brought up the study about grip strength and you know and college age males today have the grip strength of 60-year-old men in the 1980s and that kind of stuff. And then we're going back and forth and he goes, you know, he goes, the truth be told, he goes, this is just a ever evolving trend. He goes, like, you know, we think we're badasses compared to younger generation with certain things, but like compared to our dads and our grandparents. That go back to six generations.

So it's just, I guess we evolve in the sense that we just don't do the same stuff. Like, like I don't swing a hammer nearly as much as my dad. So you put a hammer in my hand and you have me swing it for an hour. I'm dead like my hand is hurting whatever. You put a hammer in my kid's hand. He's dead for five seconds, right? Because I did more and so it's like, it's this interesting. I am, there's a journey is like our body,

like it needs that kind of physicality. It's still not like we're not made to sit and like have everything done for us. Like that's just not how the body thrives. So we have to now engineer ways for us to be stimulated like that, but we're trying to figure out like a way to get all those results with all the struggles. It's not always bad though either, right?

Some things like it's good that you, that it gets pruned off so you can put energy and resources somewhere else, right? Yes, yes. Because as we evolve, and there's like some, you know, stuff that we did 100, 200 years ago that it will never be necessary again, like why do you even want to waste any time with that skill set because we've evolved beyond that? Yeah, I would be like saying, why do you put your clothes in a washing machine?

Why don't you go scrub them on a rock? Right, right. And then also making fun of you because you can't do that. Well, you're never gonna have brought you. You guys should have seen. When I got, so I got my dad, I told you guys I got him a membership

at the club sport where I go workout, right? And we're going in the functional area, you know, the grass and everything. Yeah, yeah. And I'm showing him and he's like, what do you do here? What do you do there? And I'm showing him. And then I showed him that they have a big tractor tire, you know, that people will flip. Yeah.

And it's a sledgehammer. And he goes, why is there a sledgehammer here? And I said, oh, it's an exercise and they showed him. He's swinging the hammer. And he goes, hold on a second. He goes, he goes, people come in here and swing a sledge hammer to exercise. It's like in Paris.

Right? Like, yeah. Why are you doing every single day? Yeah. You know, you could go get paid for that. Yeah, I do. He's like, what are you doing? He's like, what are you doing?

He's like, what are you doing? He was making jokes. So what's the next gym I'm going to look like? I'll build this wall, build this house. Like, you know, lay down these pranks and move them over here. Yeah. You know, like all that stuff. Yeah. No, it's funny because down these pranks and move them over here. Yeah. You know, like, all that stuff. Yeah.

No, it's funny because it did spur a good conversation that I had actually with the whole family about obesity. And I said, you know, obesity, modern standards, like what we see now, you go back 150 years, it was non-existent. I mean, to the point where you can find pictures online and I've brought this up on the show before because I think it's such a good example. You can find pictures of some circuses in the late 1800s, early 1900s.

They used to have animals, and they used to have what they call the freak show, right? And the freak show were human audities. So it's like the bearded woman or lobster claw kid or it was cruel and whatever, but people paid to see these oddities. And there was always a circus fat man or a circus fat woman. If you look up a picture of a circus fat man in the late 1800s, they would not remember people paid money to see these people. That's how rare and weird it was. Yeah, it goes Disneyland now.

Yeah, Disney go outside. Go to Walmart, like this guy walking around outside wouldn't even, nobody would even turn their head to look at it. And I told my, I was like I said, I had this discussion with my, some of my family. And I said, our genes didn't change that fast. What changed was our environment.

So the challenges we have today are the result of this radically different environment that our bodies just didn't evolve to live in. Yeah, you combined processed foods with the fact that we've evolved past doing a lot of this physical labor stuff. It's funny because I'm wrestling with this thing right now that I just experienced this last weekend. You guys know of all of us, I'm probably the most notorious to like farm out work and not do it and should pay someone else, right?

I mean, that's like, which is actually smart. Right. Because of getting my time. Time is very valuable to me. And it's like, oh, clean my house for two or three hours or go do something with my son or with that. Like, that's, you know, rather pay for someone to do that. But actually, something that we did this weekend, and it wasn't planned.

We were just outside. It was a beautiful day. And we probably every about six months, we get really fast weeds that grow in our backyard. We have a very, really big backyard. And it takes several hours to do it. And so I pay a few hundred dollars for somebody to do that, which again, I'm getting my time. And it's like, I don't want to do it. And so I pay a few hundred dollars for somebody to do that. Which again, I'm getting my time and it's like, I don't want to do that. And it's not that hard of labor. It's just been in over and picking up weeds for hours, right? But I was out there anyways, and I, you know, so I threw some gloves on and started grabbing it. And Max was into it. We

actually ended up doing the entire y'all. Yeah, because you do it with your son? Yeah, and it was like this whole thing. And I even have the value of it with that, right? You're right. And I actually kind of had like this moment of checking myself because I'm quick to always do that. In fact, I'm the one who, Katrina always, Katrina's like, oh, we gotta get the yard. Oh, I'll pay someone.

I'll just pay someone to get a done like that. And we already done this, like four times already where I've paid, I think, three to $500 to have this done. And now I did it last time with my son, all this this weekend, and we had this great experience. Totally. Pulling the weeds, and it made me go, oh man, maybe I should, I should put my brakes

a little bit sometimes where I'm so quick to farm it out, especially at least where he's at right now, he's so excited to do physical things with me. And I'm also thinking like, I didn't work out that day. That ended up being my workout. Like, two and a half, three hours of like pulling weeds, like I was hot and sweating,

and it's like, it was physical for me. And it's like, man, we're so quick to farm this out and not do these things when there was some serious value there that I gained that I would have probably dismissed in the past, and now it has been kind of reevaluated. Yeah, I've come from the opposite of that spectrum, but I gained that I would have probably dismiss in the past and now it has been kind of reevaluated. Totally, my question. Yeah, I've come from the opposite of that spectrum

and that's what has been ingrained in my own brain and be able to see that involvement with the kids like seeing you do the hard work and labor and they wanna help and get involved and they're like, oh, this is so great. And so I would try and do all these projects and things involving them and then I would just get frustrated and we'd kind of struggle together and so I would like try and do all these projects and things involving them. And then I would just get frustrated.

And you know, and we'd kind of struggle together. And I'm like, this gotta be a better way to do this. And so I finally got better at it in terms of like hiring out some of the really like stupid work that I'm just like, you know, I'm just gonna be swearing and I don't want my kids, you know, to be the best of the world at that point. It's a bad lesson, right? I'm showing a bag stamp, but you know, I'm finding projects of the world. That's a bad lesson, right? I'm showing a bag, Sam, but, you know,

I'm finding projects I can do like that, where we're still, we gotta grind through it, we gotta work together and it's not like, there's not this super urgency, and you know, towards it, so I can take my time. Such good awareness. It's like, everybody knows holding the flashlight for your dad.

No, you better not move the flashlight the wrong way. Exactly, because that's high grip, right? And like, if it did something wrong, it was like. What's that movie, a Christmas story, where he's holding the lug nuts for his dad while he's changing the tire. And then he drops so many, he looks at his dad, he's like,

Fuuuh, he gets a big ass throw. Yeah, yeah, yeah, yeah, yeah. No, that's a good point, Justin, because that obviously that's what made it was very easy, but just kind of time consuming work. It was easy enough that he could engage with me, right? So I got to put this little glove on him and he's like pulling the weeds and helping me get

the fun. 100%. I've told the story before, but it's like, I'm like, oh, I gotta hurry up and do the dishes. So I could play with the Relius. And then Jessica's like, have him help you with the dishes and make it fun. And yeah, it'll take much longer.

But now you know what, you don't have to think of what to do to play with them. Like, oh my god, Katrina. Katrina came. She was, she was texting me on the way home on Sunday and she was coming in a little bit later than what she thought. And I was like, oh, do you want to go catch a movie with Max because you missed out on that experience? And she's like, oh, she's like, I got to come home. I got to do start the laundry this and that. I said, oh, we did all the laundry. She's like, what? You did all the laundry. I said, yeah, actually, it started with me. I needed something that I wanted washed personally, but then Max was so into it.

And so we turned it like I was, it was like this, you know, or I'd take one piece out. I handed him, he put it in the truck. Yeah, it took forever. But it was like, whatever, I would have been downstairs playing trucks with him or building a puzzle or doing something else. So I did something physical with him that he really enjoyed the process.

And I think sometimes, you know, as parents, I know we can get. It's such a paradigm shift. It is. And you have to switch that mindset going into it of like, Oh, I gotta get this chore done versus, oh, wow, he's really enjoying this and engaging in this. And so I actually took my time of like each one. It was like, you know, to unload the washer dryer it took us like 30 minutes, you know. So it's a big thought, because my wife is so good at that.

I would have never noticed, I would have never even seen that. Now there's one downside though. The downside is if I do any chore or whatever that are really as typically helps with, I cannot do it without him now. Cause if I, if he hears me open the dryer, he is scream, if I cannot do it without him now. Because if he hears me open the dryer, he is scream. If I did the laundry without him now,

because he has to push the button. So I've actually done this where I put the stuff in. He hears he runs over, because he'll be doing something. He loves doing, he gets mad, I have to take everything out. And okay, can you help me please? Then we gotta get through the whole thing. Okay, I'm gonna kind of throw myself under the bus here, maybe you guys as well.

Um, do it yourself, bro. I'm gonna kind of throw myself one of the bus here. Maybe you guys as well. Do it yourself, bro. No, just me and everybody, every like man in general. I'm bringing you, I know that like I'm not the only one that does this and it's been guilty of this. I've gotten better at, I don't really care about it anymore,

but like there's certain things like so certain chores and you know, we have certain roles and so Courtney will do certain things. I'll do certain things and then she'll leave out of town or whatever and like, I'll just do all the things and no problem, right? And I did that a few times, well, you did all this, like, it's like so surprise

and like, dude, it's easy, you know, but, oh no, I don't wanna like expose that because now it's the expectations are gonna increase, right? It's, you're like, okay, that's funny, you said it because are gonna increase. Right? Oh, so they're like, Okay, that's funny you said this, because this was a very similar thought, like, because I did everything, right? And because she, Katrina was like blown away

by all that stuff like that. But I have this, like, there's a little competitive side to me. Like, I don't have mom's not here. Yeah. So, dad is gonna do all of mom stuff and dad stuff. That's kind of part of it. And yes, so she came home, not a fucking toy, not any, not a dish.

Nothing, the whole house was clean, wees were done, like everything was all done, and she was just like, oh my God. Yeah, but you know what, there's a difference between sprinting and then doing that shit every day. Oh yeah, and dealing with the kids. And with the dogs, whatever.

Of course, of course. It's like, okay, good job buddy. Then do that shit every day. Do it, yeah, totally. What I find is when I do stuff is that when I start to become more like, okay, I'm gonna handle this part or whatever, then I become the one that's like,

hey, you put your fork in the sink or and then Jessica laughs, oh, now you give a shit about whether or not people leave stuff out. So, guys, they just watched everything. Keep it clean, kids, you know? She's, yeah, because that's usually me. I mean, I don't, I think it was just more of like

a competitive thing of can I, you know, I'm saying like that's, I have that competitive side to me, like it's from sport. It's like, you know, can I manage all this? Can I actually watch my, watch my son and still be able to get all these things done? No doubt, it's, it's taxing. And it would be crazy to do that day in, day out every single day. And I know there's a lot of people. I think it's good to to be able to see like, you know, what that looks like, you know,

and like do all those things. So you get more perspective of like, you know, you come home, you talk about like, and you know, some of those things that pop up, oh, wow, I really should kind of pour more effort in here because that sucked. Yeah. And so I'll get a little a little bit more insight and more empathy, you know, towards some of those other tasks. But the secret sauce, though, is 100% what we're talking about, which is including the kid. Yes. Yes.

Recognizing that, okay, it may slow down the process. You can take all that time anyway. That's right. It's either, because the way I looked at it was, like when we were doing the laundry, it's like, okay, yeah, that laundry that would normally take me 10 minutes to do real quick, ended up taking 30 to 45 minutes,

but I would have neglected doing it so I could play the extra. Or rushed it and then play something. And instead I'm engaging him in that. And then what you the point you made is like, I think it's good that he sees dad doing that. It's so good. It won't be weird when he's 10 and I'm like,

hey, help dad, take the trash out. Oh, help dad do this. It won't be like, oh's tan and I'm like, hey, help dad, take the trash out. Oh, hey, help dad do this. It won't be like, oh, listen, I need, you got, I am the extreme example of the opposite. I did nothing when I was a kid. Nothing, mom did everything. In my 20s, I had to learn how to do shit. Literally, I moved out because I bought shares of a club,

a gym, so in business, I was like, okay, responsible, no, I moved out. I didn't know how to use a dishwasher. I didn't know how to wash my clothes. I had to ask my neighbor. I remember going to the grocery store and I'm looking for like detergent for clothes. I don't know what to buy.

So I bought the powder, the liquid, the softener, the this, that. I bought all the stuff. I had no idea that I was going to. I put liquid soap in the dishwasher and made suds go out through the whole house. I had no idea. I don't know you need a bed frame.

You just started maturing and had no bed frame. So I'm like, oh, yeah, wait, why is this on the floor? This doesn't make any sense. You just reminded me of a funny, the last time we just, I just got back what the, we had our vacation and I went to trucky, right, with my, my really close friends. And my buddy and I, we went grocery shopping instead of the wives. And like, we're like, yeah, yeah, we'll run, we'll go run the grocery store, right?

And him and I go, and then like, I get the text, and it was like, you know, him and I were under the impression we're gonna go grab like five things, and it was like a legit like, but we were there for like four hours. Wow. The two of us, like, we were like, where's this?

We would be like, like it was us, like, where's this? Like, it was, there's like a skill, dude. You're so, hey, you're even so true. I know, dude, I get lost in the eight. You know what it was like? It was like this, it was like, okay, we would, we would, we would, we were trying to work as a team, which was awesome, right?

So it's like, okay, we gotta get cucumbers and bread. So, okay, you go get cucumbers and get bread, and it would literally, we'd have to walk the whole place to the one thing. Bro have you ever done this? I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm the stuff was and we even got ear like this. You know it's so bad. We got irritated. I remember getting all fresh. You're like, you could have organized the list where all the things were and they were like, who the fuck organized

this is a grocery list like that. We don't take the time to actually go like, oh, this is over. These are not in the baking section. You know, I'm like, it's so pissed off. What is it doing? I've brought. I've literally done this where my wife's like,

yeah, they have it. I'm like, no, this store was obviously out of it. I'm in this section. I'm looking right now. She's like, what is it doing? I've literally done this for my wife's like, yeah, they have it. I'm like, no, this store is obviously out of it. I'm in this section. I'm looking right now. She's like, face time me. Like, no, that's embarrassing. I'm not gonna face that. I'm like, I'm not gonna,

you're not gonna babysit me. She goes, sell. Just face it. So I'll face timer, turn the phone around. She'll be like, it's right there in the third row on the, and I look like, oh yeah. It's right there, bro. Why am I not fighting this?

It's embarrassingly true. This is so terrible. Anyway, anyway, it's the speaking of, you know, all these things require lots of energy. Okay, so, here we go. Here's my transition. Nice. All these things require lots of energy.

I am weaning off caffeine again, because I weaned off caffeine, did a good job with it, and within a week I was right back up. So, and that's a very strong drug. When you start to go off caffeine, you start to realize just how addictive and powerful and amazing, I mean, literally if caffeine got discovered today, it would be the number one black market drug.

That's my belief, 100%. So anyway. Was it ever black market? Not taking it for sure. No, it's been in humans and used it forever. Okay. Even before they had regulations on stuff. But anyway, so I am weaning off,

back on the organically red juice, and I tell you what, man, if I go off caffeine without the red juice, I can't do it. I have to have the red juice because it does take the edge off quite a bit. Quite a bit. It's not the same. Caffeines it's only the same.

It's definitely not the same, but it does kind of keep your drive going throughout the rest of the day. I don't think it's just that. I actually think that it helps mitigate the adverse if going throughout the rest of the day. I don't think it's just that. I actually think that it helps mitigate the adverse if you get it being on the caffeine. Yeah, the headaches, the freaking irritability,

all that stuff. That's what I was talking about. I don't think there's a certain point where you get so high in your caffeine consumption where I'm just drinking it and then you go back to have another one because you're starting to get a lull and it makes you more tired. Yes.

And this is like, I went through that. And that's when I really like start to peel back and I don't get rid of it. I'm gonna be very honest, but I do go down to like one to two cups of that one. If I go to three, it's the three for me. Once I start, yeah, once I start and I normally will push to four

before I like have the full awakening of like, I have it as an ekimi tie. I have it on, I have a number. So it's 400 milligrams above that, I gotta go down. So I'll work my way up to 400 milligrams in a day. And when I start to go above that, what happens is I get the caffeine buzz and I crash. Hard.

Hard, yeah, yeah. And I'm irritable. I'll be yawning. I'll be like on third on the third. Yes, drink and I'm like, get that. And so the red juice has got Rodeola, which is a good adapted in other compounds.

So what I'll do is I'll wean the caffeine off, and the red juice gives you energy. So if you don't even have caffeine, you'll feel energy from it. It's such a different energy though. So it doesn't feel like it's replacing with another caffeine. So what it does for me is it takes away the irritability.

It's safe in my mind. And the crushing exhaustion, when I come off caffeine, it's not like, oh, I'm tired, like I work too much, or I move too much. It's literally like, I don't have, like someone turned off my batteries. Like what is wrong with me?

You know, it's a main way that I use, I mean, I think probably organify, I probably use their green juice the most, then maybe pure give or take. And then the red juice, that's how I use red juice. I mean, that's the main reason why I use it. I'm rarely ever use it for any other reason, other than that, okay, I'm trying to come back down

on off a caffeine and it helps mitigate that. All right, one last thing before we go, because switch over to questions here, but this is just too cool not to share. Have you guys ever seen an elephant get CPR? That was that word, dude. Is it possible? It is.

Your blown is trunk. No, no, there was a video of this elephant and the handlers are literally on the elephant, on the carcass and jumping on it to give it the CPR that needs. And it obviously makes sense because it's such a big animal how do you compress the heart? Bro, there were three people having to synchronize their

jumps and pumps to get the heart to, and then they say it worked. Yeah, it saved it. I would think you would even need more than that. That's what it was. It was like three people, three full grown people standing on, because you know what's on the side, standing on it and pushing on it and bouncing on it

to give it CPR crazy. I didn't know those. Who's boring as mouth. No, they don't do that part. It was just, I don't think. Didn't they drop that in CPR? Yeah, it's all, yeah. It's all compression. It's all compress's now, right? No more breathing in the mouth at all. So stop, you can stop faking passing out. Get the lifeguard down. Make out with it.

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All right, here comes the rest of the show. First question is from Holly Wakelin. What are some common meals that are great for the family and hit all the healthy macros? Oh, that's a good question, because, okay, let's paint the context here. You're cooking for your family, it's got to be healthy, it's got good question because, okay, let's paint the context here. You're cooking for your family. It's gotta be healthy. It's gotta be somewhat palatable because you've got kids. So you're gonna make some food that the kids

aren't gonna wanna eat. And it's gotta be somewhat easy because who wants to spend two hours in the kitchen? So let's think of that scenario. I actually don't have his rice meat and veggies. That's what I got. I mean, that's, I mean, that's, but you know what,

it goes so far though. I mean, like how in exchange, almost any meat in there. I mean, that's, I mean, that's, I mean, that's, it went up, but you know what, it goes so far though. I mean, like how you, in exchange, almost any meat in there, I mean, you could do so many different, like we rotate from a, Ville, Bison, Turkey, chicken, fish, beef, like, and all, so all, and even some pork, right, but not as much pork. I would say, You guys do lamb? Occasionally. Occasionally. Yeah, occasionally we do lamb. I'd say that, I mean, that's an eight rotation of meat, and then it's getting paired with either rice,

sweet potato, or yams, and then our probably go to greens are always either spinach, asparagus, Brussels sprouts. Yeah, Brussels sprouts. Yeah, I say. You know, brussel sprouts, yeah. You know, we do bowls sometimes. So we'll actually make bowls like that, where you've got the ground meat,

you've got the ground meat, iron skillet, that's it, all of that. Yeah, exactly. Ground meat combo, you can do skewers, the way we change it up sometimes, but like pretty much the same sort of rotation thing. So this is really easy, right? You could get the variety mixed veggies that are frozen.

By the way, frozen veggies totally fine. In fact, in some cases, higher nutrients, because they freeze them with peak nutrient. They last a long time, they're cheap. So you get those kind of mixed veggies. You put that with rice and ground beef. You could throw a little bit of avocado on there or what's it called, the avocado dip.

I can't remember, I can't remember. I can't remember why I can't think right now. Gwakomoli. Gwakomoli on there. And you have like these bowls and the kids love it because if you want to make it even more fun, we've done that where we've made bowls and then gotten chips, corn chips,

so the kids can, if they want to add corn chips to it. And it's- I mean, we build our dinners around the meat, right? So whatever's defrosted, then we have ready, whether that be the chicken thighs, or the ground beef, or the veal, or any of those things. And then, you know, and I think season it up. If you're eating whole foods, go to town,

season it up however you like. We use a lot of Montreal, that's like a go-to seasoning that we use. Oh, that's the, yeah, the Montreal seasoning. Yeah, it's a, I mean, it goes so well with so many different. You know what else is pretty good? That's actually quite easy. Is roasting a whole chicken with potatoes and carrots.

And you put it all on the same. So we actually glass container. We buy, that's a very, that's a staple, easy, fast go to meal. Katrina always has a whole chicken in there from, when you grab from Safewear or Costco. Yeah. The whole chickens. She buys that and then just tears off of that.

And then the easiest way of making salad. She makes it into salad, she makes it into burrito stuff, she makes it into like burrito bowl type stuff, she makes the taco chicken taco salad out of it. Like, so that's super easy. Part of the family stuff that I found success in is making it somewhat fun for the kids. So like, you could do like a taco night

and you could choose regular taco shells or you could get the grain-free ones that they now have that are actually pretty good. Sova flour or whatever. Yeah, you could sova flour or you could use corn. And what we'll do is we'll have the stations out and they'll include a vegetable, they'll include obviously a meat and maybe a

starch like a rice and maybe some cheese or whatever. And then the kids can go make their own and they tend because it's fun for the kids to make their own food, they tend to include everything in any way. You know, the parents I feel for is is somebody who is recently on their health and fitness journey and they already have kids that are like 10, you know, and kids don't get it. Well, yeah, why are we eating different now? Yeah, that's what's real. So that, like, if you have a family that you've raised,

you're like, I don't foresee Max ever having like a problem eating, he eats been eating our food since he was born. We don't go crazy with sauces and things like that. He hasn't been introduced to a lot of these different foods. And so I don't think it's, and he eats everything that we eat. So I don't see why it'll be that much of a challenge. Where I think it's challenging is if you raise kids

on McDonald's and pizza and fast food. They develop a palette, that's not what I'm talking about. And then you try and go like, all right, mom and dad are on a health kick. Yep. You know, we're having chicken thighs and rice for dinner and they're like, what's up with that? So, but I mean,

you always have a soda, you know, I think that's why we get questions like this because I think that's where it becomes challenging is when you are trying to make an easy go-to but also taste good meal for kids. And you think like we're just like secret hack that one of us might have that's gonna give you this recipe that kids are gonna love.

Well, listen, if your kids are 7, 8, 9, or 10 plus years old and they've been eating a lot of junk food chips and shit like that. And then all of a sudden you want it. It's same ingredients, just like repurposed mixed around. So it's kind of a different experience. I feel like Mexican food's the best for that, right? It's burrito, no, it's an enchilada, no, it's tacos, no,

it's a salad, no. And it's always the same stuff. Yeah, it's always amazing. Yeah, I think if you centered around the meat, I think that's very smart, because you have your essentials there already, right? You have your central nutrients, both macro and micro. So if the family eats the meat,

they're gonna get the fats, the proteins, which are essential, plus all the healthy nutrients that meat has in high concentrations, then you can add a vegetable, frozen vegetables, very easy. It's not, I say frozen because they last along, one of the, there's a big problem, a lot of people, I do this, five by fresh vegetables, I end up throwing away at least a quarter of them.

You get it right away. But if it's frozen, I can take it out of the freezer. And frozen vegetables are totally fine. Totally fine. Or you find yourself having to go to grocery store two, three times a week. Yes. And then rice and potatoes are very easy.

And even french fries that you, there are companies that make french fries that are frozen in a bag. And you look at the oils they make them in, they're not bad. And they're super easy. So if you have kids that are picky, oh god, what am I gonna give them?

They don't wanna eat what? They make these, I don't remember the brand, but I buy some of them and they're really easy. Put them in a pan, you put them in the oven, throw some salt in it. It's on the fire. They make fire water for them. Yeah.

So yeah, basically they do a lot of air for fire. A lot of Instapot stuff too. We have a ton of stuff in the Instapot. Yeah, yeah, yeah, totally. But yeah, that's, I mean, that's what I do. I always think meat first, what's the starch that we'll throw in, typically it's rice or potato usually, and then what's the vegetable, and that's it.

And you can, like you said, just mix and match them and make them kind of simple. And what Jessica does, that's really good, is she'll prep the food in the day when she has 10 to 15 minutes. So if we're gonna have like a roasted chicken, it'll already have the butter and the seasoning on it and the sliced lemon and stuff. And then it's just ready to go.

And then we just put it in the oven later on when it's time for dinner. I've also, and this is probably more recent than not. I'm okay too with like a big ol' ribeye steak and just spinach. Like, to your point about your meat, you're hitting so many of your macro and micro nutrients just from that big old steak

and then adding some green with there. Like, there's this idea that we always have to have this big carb. Like, meals are always built around these massive carbs. You're the one that showed me the easiest. You're the one that showed me the fruit dessert that is a great way. If you want to throw some extra carbs, you buy some berries,

wash them, put them in a bowl, and they have coconut whip, which if you, the calories are sugar, that's almost nothing. You throw coconut whip on there, and my kids freak out. I think it's the best thing in the world. It's just, it's basically just fruit. Yeah. Next question is from Samantha Lindsay one. Where do you guys turned to for programming ideas

and to gain more knowledge regarding training? Oh, I will tell you right now. Not much now. Yeah, not many more, but if you're a trainer or even if you're the average person, you wanna figure out programming knowledge. I think obviously our show, I'll say our show is a great place, but if you're a trainer and you wanna really take

to the next level, the competitive strength sports in my experience have the best information because, not because they're, you know, weightlifting is superior than, you know, than other forms of lifting, whatever, rather because they're competitive, you have the proof has to be in the pudding. So they place a lot of emphasis on the programming. Like you see a lot of science in the programming behind the Olympic lifting. That's just it. They have a lot of science back. Yeah. I actually don't think that they have a lot of science back to us. I actually don't think that's what makes our programming

so special. I think what makes us unique is that we have read all the same science that some of the best programmers out there as far as like sports performance, I would say. I would agree with you. But what makes what we do so special is the decades of experience of training normal people. Of course. That we take in account the behavioral aspect of it and trying to get people to do something

long-term. And so there's times, it actually works. That's right. There's certain things that will program that will go like, okay, like this would be the most ideal thing, but the reality is a large portion of people won't do that, or they'll not be able to do that, and they'll have to regress out of that exercise. So what's a good supplement for that? And so that's the type of stuff that I think

that we do that special in comparison to like somebody who writes, because I mean, we're all really good trainers, that write really good programs, we're all reading the same studies. Yeah. And they're all reading as far as peer desation and understanding exercise order, and that I mean, reading the same studies. Yeah. They're all reading as far as peer desation and understanding exercise order.

And I mean, that's all pretty basic stuff. The stuff that I think is the secret sauce to how we write stuff is we are going, I think we all, when we get in a room and we sit down and say, okay, this is gonna be the adaptation, right? That we're, this is the thing of the avatar we're trying to build this program for.

We start throwing out all the movements and exercises and stuff that we want in there. And then we're all, it can see everyone's brain turning of like all the hundred plus clients that you train that fit that category and thinking of all the challenges. Like, oh yeah, I remember like so many of my clients, they struggled when we did this. And so this always helped those people.

And then like the other guys will chime in and do the same thing. And that's not reading somebody else's studies or that's not reading somebody else's programs and then stealing from them and going, oh, this is so and so does this so well. It's like, we're all, we all read the same studies that break down like how to program well. It's the experience that I think is so. Well, I think in terms of just ideas, I think we all have different interests in like what kind of like let our careers individually. And so I think we get inspired by certain people that we know in the industry that, you know, we may fall, we may see a post, we may see something Instagram or whatever that may spark something and then

like kind of dive deep into that like a Lay Northern Post or for instance, or you know, there's something like that where, you know, there's a bodybuilder or something in that direction where like, oh, I haven't done that style of training in a really long time and I haven't incorporated that and then we'll experiment or something for me. It's like, it's typically like unconventional type of lifts and like people I've seen, like, you know, be able to tackle that as well as physical therapists and people trying to add in ways of other techniques in terms of applying therapy and mobility practice for joints and function of that. And then also sports performance just because yes, it doesn't apply to your everyday average person,

but sometimes there's gems in there. Like for, you know, pain and certain specific limitations and range of motion for, you know, shoulder for hips, whatever it is. And then I'm gonna peer into that and just, you know, dive deep into it. And like, wow, I really like that exercise. I could, I'm like banking all this stuff.

To then later on, it's like, oh wow, this may make sense when we're all collectively trying to figure out what adaptation, what avatar we're creating through this. Well, to me, the best example of what you're explaining right now is our RGB bundle. When you think about the way Matt Centabolic, Matt's performance and Matt's aesthetic came to be, it's all three of our kind of passions of what we are really into.

Like, Sal, for sure, it talks all the time about strength, right? That's like, and so maps and a ball, like, are the core principles around building a solid strength program for the, and for building a metabolism for for and with the most minimal amount of work and get the most effective way to train. That's what that is. Performance is your baby. Performance is literally the things that you've been passionate about, the things that you brought to the table that I think that you went down the rabbit hole of enjoying and applying and using. And so a lot of that was a lot of what we adopted for that program

came from the things that you were passionate and reading. And then when you think of aesthetic, aesthetic is very much so mirrors the way I train my body getting ready to compete. So it's very, you know, aesthetic focus, right? Building the physique. And so, and then all the rest of them is a blend of our experience, the stuff that we've read.

I mean, we've brought people in, right? Obviously, when we did strong, we brought Robert Overson, when we did Power Lift, we brought Ben Polikin. So we took our X-Millia Boom with OCR. So we took experts in those fields that that's all they live and breathe is that space. And we combined it with our experience in knowledge of training regular people and we thought, okay, how do we extract what we know from these guys and girls that is best for their sport, but then we take our practicality of knowing normal people and like how do we give and that's that's the blend. I can tell you the breakthroughs that I had in my understanding of programming, I can really break it down free. I remember initially my knowledge came from bodybuilders

and what I learned from them were angles and the pump and how to feel individual muscles. Then I remember learning from power lifters, what I learned from power lifters, well, you know, feeling, stressing the movement and biomechanics and efficiency. And that's when I learned about techniques like progressing the resistance with chains and bands. I remember reading Soviet studies about weightlifters, right? Olympic weightlifters.

What I learned from them, frequency and practice and all day practice of certain lifts. I learned from book called dinosaur training. I learned from book called Dinosaur Training. I learned from a book called Heavy Duty. All these things influence me very strongly. I worked with a physical therapist where I learned a ton from watching her work with therapy with the, and then the experience like you're saying Adam of,

okay, okay, this is great, this information's awesome. Does it really, is someone gonna really do this? Are they gonna follow through? Are they gonna feel when they do it? Like I could, for example, you know, swimming at 4 a.m. in a cold, frigid lake might be the most effective fat burning thing you could possibly do, but I know no one's gonna do it,

so I'll never promote it, because you gotta wake up at 4 a.m. and go swim in a cold. Lake type of deal, so I think that there's, I mean, really the key is, especially if you're a trainer, is to stand on the shoulders of giants and to not close yourself off. Here's the one thing that I'll tell you that'll drive a trainer in the right direction

or a fitness enthusiast in the right direction. Don't get stuck in a camp. Don't be the bodybuilder that thinks they can't get any value out of gymnastics or weightlifting or kettlebell training or endurance training. Like there's pieces in all of these things that you can learn from and you wanna be, you wanna be the big mixed martial artist,

you wanna be the one that understands that, okay, there's value in all these things, what can I learn from them? And that's, I mean, that's what happens to that point. To that point, I would recommend people or trainers specifically looking for experts in very specific niche areas that you can learn from and then taking from all of them. Totally. Like, one of the things

I always get annoyed about that we get, we always get people that like, and I won't roll anybody on the bus as far as names because it's not, this isn't, I'm not saying this is a slide. It's more like people just don't get it, right? They will get someone who's like that wants us to interview like some, you know, big YouTube kid who's like talks about programming. And he's a smart kid. And there's like, oh, why don't you guys interview him

or what do you think? And then they want to compare like their programming with that. It's like, listen, I, the kid has got good stuff. Like he's all the studies that he's referencing, that he's done it, we've read all those same studies. But the reason why I think it's silly is because it's like, we've already taken all that information.

We're also taking from all these other brilliant experts. And we've combined all that to come to this place where we're currently at. So when you introduce to me to somebody who's like, you know, 28-young kids. Yeah, so I mean, 28-years-old, it's like, and they're smart, they read all the studies, and they understand the science really well,

and they've put out good content. It's just like, there's nothing that we're gonna get from that kid. I mean, and there's nothing that we're gonna get from that kid to give to you guys that we haven't already distilled in the conversation that we have on this podcast. And so I think when I shut people down,

I think they take it like it's a slide at that kid who doesn't, who are like, oh, or I think we're better than, no, it's not that, it's that I know where that person is at in their career. They're at a place where they are reading the science like crazy and they really understand how to write programming That's awesome, but we've not only done all that but we've gone deep on the kettlebell side Deep on the unconventional side deep on the strong on the powerlifting on the mobility spike

We've gone deep and found the experts in all of those areas and we've studied those people and then we've taken from all of them To and then we've also taken from our own personal experience of training for decades. Just working with the regular people. Yeah, and if it's some more not as familiar with, we bring those experts up. That was I love. So once it gives me a recommendation,

let's give an example, El Dela. I didn't even know what the fuck El Dela was 10 years ago. So when someone's like, and introduce me into a something like that, I'm very intrigued by that person. I'm not intrigued by some YouTube kid who's really good trainer. This doesn't intrigue me.

Like, you know, like, keep going. Like, well, apply to keep going. Yeah, right. Good job. But it's not something that, like, I bring on the show and think like, oh, this person can add lots of value to our audience. But introducing something like El Dóa, I think that is incredible.

And I'm learning from that. Kettlebell is not that long ago, okay, less than a decade ago, was really uncharted territory for me. Not that long ago, bringing somebody like a doctor, bring, or a Kelly star at, or someone like that, that's a mobility expert, like that, to me, is stuff that I like to introduce our audience to. Or that's the stuff that I would say that we are constantly

pulling from, or trying to learn from. There's just not a lot left out there that we have an explored and you and taking something from it to build into our programming. Next question is from Tazee Clappers. How can you beat the midday slump when bulking? Oh, that's a tough one. That happened to me. That happens to me when I when I bumped my calories.

Here's what I found that to me. That happens to me when I'm, when I bump my calories. Here's what I found that helps me. If I can control the blood sugar crash from eating a lot of carbohydrates, I feel okay. So what I've noticed for myself, and I've noticed with others people as well that I've worked with, that if they, when they're doing their bulk, if they go real carb heavy early on,

they'll get this crash later on the afternoon. There's a couple of ways that I've worked around it. One is increase in my calories, not completely avoiding carbs, I think that's really tough to bulk with, but rather, making more of a focus on proteins and fats, they don't tend to do that with me. So I'll eat more of the carbs later in the evening because then I'm going to go to bed anyway, so it's not that big of a deal. And, or when I do eat my meals, I'll eat the protein first, and then I'll gonna go to bed anyway, so it's not that big of a deal. And, or, when I do eat my meals,

I'll eat the protein first, and then I'll eat the carbohydrates, and we now have CGM research that shows that that does help with that blood sugar crush. So that's what happens with a lot of people, with the slump, is they get the rise and blood sugar, then the insulin goes up to get out of, to get that out of the blood,

then you get that crash and you get irritable and sleepy and tired. So we're invested in a company called NutriSense and this is an area where I see tremendous value, especially for a question like this, because there's such an individual variance. Totally. So, like, and maybe it's not the carbs you think it is, maybe it's the avocado, you know, or maybe it's the banana, like you don't. Maybe it's the avocado, you know, or maybe it's the banana. Like you don't know what it is that could be causing that spike that you're talking about.

And I think there's tremendous value. Even if you're somebody who's not like borderline diabetic, but using a tool like this to like get an idea of how these different foods are affecting you. And I think you'll get, I think it'll open your eyes a lot. And I mean, it did me. I mean, I'd share with you guys

that the whole taco thing versus the like two bites of a cinnamon roll difference. It was like wild to me how my body responded differently to those two foods. So I think you're wearing something like that to get an idea. And so then if you're trying to avoid that, you realize like, oh wow, every time I eat these types of foods,

this is how my midday falls. If I switch that meal to this type of meal, it really powers me through my midday and I feel fine. I think that's very valuable information for somebody. Even though that meant to make the difference of you building 15 pounds, I can't sell it to you that way or losing 10 pounds of fat, it's that having that insight on how those foods affect you and make you feel today. I mean, that can have long-term effect. It has huge effects on behaviors, which obviously will affect

your success. Here's a couple also areas that you might not look. One is sleep quality. Now, here's why I'm bringing that up. When bulking, especially for men, okay, this can be true for women as well, but especially for men, even if your bulk is lean, sleep quality can decrease because of the increase

in snoring and sleep apnea. Okay, so I experienced this myself. I'm lean, I know I'm probably single-digit body fat at the most, I'm maybe 10% body fat right now, but because I'm carrying about 15 pounds more muscle than I was before. I snore now, my sleep quality isn't the same and it has to do with the musculature, the neck

and all that kind of stuff. So pay attention to that. So if you're bulking and you're noticing, man, I'm just more tired throughout the day, it may be that your sleep quality isn't as good. And it doesn't mean you wake up throughout the night. It could literally ask your partner like, hey, am I snoring more when I go to sleep?

And then the other one is your caffeine intake. We just talked about this earlier in the podcast. The podcast. Yeah, go ahead. No, yeah, that's a big, big one I notice, you know, is if I can manipulate that based off of like, if that's too high and then I have like two, in terms of like the amount of calories per meal,

like if I'm trying to do like this huge meal, sometimes, you know, if I can spread that out a little bit more throughout the day, like maybe make more meals out of it instead of like these huge meals, that then I feel this inevitable, you know, sort of a bonk that I might have midday, between caffeine and the big meals for me, that's always good. Dude, I'm so glad you said I totally forgot about that.

That's 100% true. If I did three big meals versus six small meals, I'll get more of a crash with the big meals. If I had a big meal about an hour later, I wanna go to sleep. If I eat like a small ones, I don't get that same crash. I'm so glad you said that. You should try that as well with your bulking

as maybe give yourself more but smaller, more frequent meals and see how that is. That's your energy. Next question is from Bad Seki. What are your thoughts on MK677? Is it good or bad depending on your body type? Is that like a AK47? How's thinking MK Ultra?

That's what I know. No, this is a beautamorin. It's another name for me. Oh, that's what that is. The peptide. Okay. Okay. Okay. So, okay. Okay. So this is interesting.

So if you had asked me this question a couple of years ago, I would have not had very much information. But now we work with the company. You can go to mphormones.com in fact, and you can get an assessment from their staff there and work with a doctor, and they do hormone therapy, hormone replacement, and they work with peptides. Okay, so this is a peptide. So before I get into what it is, I do wanna say this,

peptides are like drugs in the sense that they're not innocuous supplements that you take. And oh, try it out and see if it works. It's like a herb. They have real effects in the body, okay? And so I do not think it's a good idea to take any peptides without first getting evaluated by a trained doctor and also getting monitored

because they do have distinct effects on the body. And this means that for some people, it's gonna be great. And for other people, it's going to be good at all. Okay, so let's talk about Ibuda moron. So I've been on this now on and off. I've cycled on and off it now for maybe a few time, maybe three times. And I find it very interesting. Now I've experimented with some of the other peptides because again we work with the some doctors and now I have access and I have monitoring. So I can literally say, hey, let me try this. They'll look at my blood work and say, okay, I think this may be a good idea to try.

Then I'll be on it and they'll test me in a month and be like, oh, here's what's happening. Not good, good. Plus I base it off of how I feel about that stuff. So Ibuda Morin is a, it was known as a secretigog. It's a growth hormone releaseer. So it's a grillin, the hormone grillin, mimic, meaning it's not grillin, but it attaches to the grillin receptor.

Does it manipulate the appetite at all? Well, I'm going to get to that. So, because it mimics grillin, it sends a signal to the pituitary to pump out more growth hormone. And it's very effective. Literally, you test your growth hormone on Ibuda moron. It's almost like taking one and a half to two IUs of growth hormone a day. So people who aren't familiar, if you were to go on growth hormone therapy, let's say you went to one of these these labs, aging clinics or whatever. Yeah, anti-aging, they put

you on three IUs. They would put you on, you know, they put you on around one or two, actually three is actually kind of high. Most of really? Yeah, body builders will go higher, even higher, right? But two, one to two is therapeutic, dose of growth hormone. Well, I'd be to more and will make your body produce about that much.

And the IGF-1 insulin-like growth factor even higher than what you may get from growth hormone. Now, what does this do for the body? Well, more growth hormone means you're gonna build repair faster, you're gonna have better tendon repair, muscle growth, your sleep is gonna be typically people experience better sleep, your skin is nicer, your hair grows faster,

your nails grow faster. So like all these things that are associated with growth hormone, you get from taking it, it's oral. So you don't have to inject anything, throw a pill, you take it at night. What are the side effects, the negatives? Well, first let's talk about the people who probably don't want to mess with this.

If you raise growth hormone, either by taking growth hormone, by taking Ibuda moron or MK67, if you have blood sugar control issues, not a good idea. Growth hormone goes up, insulin becomes less effective. So if you have like genetics for potential for diabetes or you're not very healthy, your blood sugar is hard to control or it's kind of high,

this will make it not a good thing. This is why you need to get tested. Because if you don't know this about yourself, you could accelerate like, is that a temporary effect or is it long, like after even afterwards? Temporary, but if you go on a long enough and you keep growth hormone high long enough,

you could cause yourself some issues. If you have issues with blood sugar and stuff, this is why there's one of the reasons why it's important to monitor, okay? Side effects, because it's a growing mimic, my appetite goes up. Okay, so I do get hungrier when I take it. So, I know growth hormone burns more body fat, which is true. If your growth hormone goes up, you do get leaner, but you also get hungrier when you take

this particular one. Well, good for bulk, you know, for sure. Yeah, very much. You also will hold a little bit of water in the muscles. So the pumps that I get are really intense and I do gain intracellular like water in my muscle. And for me, it's more of a bulking agent. So when I take it, I can pretty reliably gain five to six pounds on the scale.

I'm stronger, I get really vivid dreams. I sleep really hard. My skin, I start to notice, is you know, kind of looks a little younger, Jessica will notice that kind of stuff. I also notice though, with the CGM, that my blood sugar comes up a little higher. Now because I have good blood sugar, and I'm healthy, it's not a big deal, but I do notice a little bit of that effect.

I'll look at my numbers and I'll see, like, oh, it's training a little higher than normal. So if I were somebody that would like borderline blood sugar, I wouldn't take, I wouldn't take growth hormone, nor would I take Ibuda moron. But it's interesting, it's fast, it's not a charm. So it doesn't attach to the angiogen receptor, it doesn't cause down regulation of, you know, make your body produce less of its own hormones or anything like that. There's studies on it that, you know, the reason why it exists in the first place is that pharmaceutical companies were looking for a way

to treat children with pituitary deficiencies without having to give them growth hormone. And it seems to have a lot of promise there. What makes something a peptide and what makes something a charm? And why is a peptide so safe for them a charm. And why is it peptide so they're safer than a swarm? That's safer, it's just different. Although in this case, I would say it is, from what I've read, but swarm stands for selective

androgen receptor modulator. So the androgen receptor is what testosterone attaches to. So a swarm is a drug that's not testosterone, but still attaches to the receptor and tricks your body into thinking it has more, androgens. This does not interact with the androgen receptor. It attaches to the grellin receptor, okay?

So I don't know what the term would be for that, but now peptide is a word that means a chain of amino acids, which so basically peptides are very general term that can mean a lot of different things. But this effect's growth hormone has nothing to do testosterone, has nothing to do with, you know, those anabolic hormones. Does it make it any more or less risky than charms in? I would not go on a charm because if I want to have more

androgens, I would go with testosterone, which I already make. We know what it does, we know what it doesn't do. It's very safe so long as you don't go crazy, right? So like if you take it and get your testosterone up to good high normal levels, it'll improve your health versus if they were low. Sarms are trying to do the job of testosterone and what they're trying to do is make it side-effect-free,

but they haven't been around long enough. They don't have the history. It's like, if you're going to go on something to do that, you might as well go on testosterone. You know what I'm saying? The only application I could see with Sarms in the future would be where you would want maybe to give a woman more, you know, more of the androgen effect without the mass felonizing effects of testosterone, but even in those cases, you give a woman a little bit of testosterone. It's a hormone she already makes. But something like this, fascinating,

because if you wanna raise your growth hormone, you have to take growth hormone. This is not taking growth hormone. This is telling your body to make its own growth hormone even more. Yes, really interesting. Peptize because I know that storms are kind of in that gray market classification, right? So it's like, you can technically get them on the internet, but it's like through veterinary sources or whatever that works, is how does it work for peptides? Same. Same. Yeah.

So you could go online right now and buy I'd be to moron or MK677. I don't recommend it. I think it's a bad idea, especially because you don't know. You're not Dr. Supervised. No, that's so dumb to me. I think that's such a bad approach. I think if you want to go with peptides, you could go, and now we've done the work here. So there's lots of places that try to get us to work with them.

We picked the ones that we thought were the best. Again, you could go to mphormones.com and if you get on with some of them, they'll do the whole lab work up. And then there's more than just this, right? There's BPC157, which accelerates wound healing. I felt it was different healing. Yeah, it's got some effects on the gut

that seem to be very interesting and positive. There's another peptide, I can't remember the name of it, that is a melano. I can't think of the chemical term, but it was designed to help people tan without sun, one of the side effects being increased libido, especially in post-menopausal women.

Tannenhorny. So as a libido enhancer, it's got some interesting effects. There's a lot of these categories of things that you could take that I think you would be, it would be very wise to work with a professional who monitors you. And then you could derive some very interesting cool benefits.

If you don't, it would be literally like going to the pharmacy and buying a bunch of pharmaceuticals and then being like, I think I'm okay. I think I feel this. I think I don't like, you're messing with your health here. You're estimating it. Yeah, I wouldn't raise, I would not take anything that affected my growth hormone that much.

If I couldn't also watch, my blood work and everything else to make sure that was doing pretty well. Like I said, I've tried it a few times. It's an effective bulker. Bulking strength, I notice right away from taking it. But even with those effects, I still, I only go on it for 30, 60 days and I typically go off 30, 60 days.

I don't think it's necessary to do that, but I just do because I think that's why it's when you're taking anything. 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 all of us on social media. So Justin is on Instagram at MindPump. Justin, Adam is on Instagram at MindPump.com and you can find me on Twitter at MindPump.com. Thank you for listening to Mind Pump. If your goal is to build and shape your body,

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