Mind Pump: Raw Fitness Truth - 1886: The 15 Minute Daily Workout that Actually Builds Muscle, the Importance of Training in Different Rep Ranges, Getting to the Bottom of Unexplained Injuries & More (Listener Live Coaching)

Episode Date: August 24, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: A LITTLE BIT of exercise each day is superior to A LOT of exercise done two-days a week. (3:20) Bored Ape Yacht Club, the greatest ‘troll’ job in history?! (25:11) The “floating city in the sky.” (35:10) Proven health benefits of CBD. (37:33) The Magic Spoon family connection. (41:35) Max and his backpack. (42:51) What is considered a “real” protein food? (45:29) Will Kevin Hart’s ‘planet-based’ restaurant crush? (51:36) #ListenerLive question #1 - Is training in high rep ranges for the heavy compound movements beneficial compared to low rep ranges? (57:24) #ListenerLive question #2 - Does my training have anything to do with a string of unexplained injuries I have been experiencing? (1:08:11) #ListenerLive question #3 - How would you guys recommend I train to prepare myself for fencing again? (1:17:36) #ListenerLive question #4 - What are some of the most common misconceptions about lifting at an older age, and how can those misconceptions be dispelled? (1:30:21) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit NED for an exclusive offer for Mind Pump listeners! Visit Magic Spoon for an exclusive offer for Mind Pump listeners! August Special: MAPS STARTER value $97 or PRIME PRO BUNDLE value $197 you get it for HALF OFF!!! **Promo Code AUGUST50 at checkout** Experts say it's about how often you exercise, not how much Impact Theory – Ben Greenfield post “Protein shakes are killing your gains!” Bored Ape Yacht Club Accused Of Using Nazi Imagery In Its NFTs BORED APE NAZI CLUB Q: Into The Storm - Official Website for the HBO Series China’s “floating city in the sky” was obviously an illusion, but what the heck was it? Cannabidiol (CBD): What we know and what we don't - Harvard Health Kevin Hart to Open Vegan Fast Food Restaurant, "Hart House" Visit PRx Performance for an exclusive offer for Mind Pump listeners! Why You Need to Mix Rep Ranges After Periods of Training – Mind Pump Blog Mind Pump #1827: The 3 Best Rep Ranges To Build Muscle & Burn Fat Mind Pump #865: Stan Efferding- The World’s Strongest Bodybuilder MAPS Powerlift MAPS Symmetry Mind Pump #1835: Why Resistance Training Is The Best Form Of Exercise For Fat Loss And Overall Health MP Holistic Health Equi.life is offering all Mind Pump listeners an at-home Minerals & Metals At-Home Lab Test for 50% off! Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Greenfield (@bengreenfieldfitness)  Instagram Layne Norton, Ph.D. (@biolayne)  Instagram Tom Bilyeu (@tombilyeu)  Instagram Stan “Rhino” Efferding (@stanefferding)  Instagram Ben Pakulski (@bpakfitness)  Instagram Cory Schlesinger (@schlesstrength)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop 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? Today's episode we answered live, callers, questions,

but this was after a 54-minute introductory conversation. We talked about current events, our lives, fitness, studies, science, and much more. By the way, you can check the show notes for timestamps, so you can fast forward to your favorite part. Also, if you want to be on an episode like this where we answer your question live, go to live at mindpumpmedia.com, email your question to them, and then if we like it, we'll put you on an episode like this one. Now, this episode is brought to you by some sponsors.

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Head over to helloned.com. That's H-E-L-L-O-N-E-D.com-forward slash mind pump. Use the code, mind pumping, get 15% off. This episode is also brought to you by Magic Spoon. This is high protein, grain free, cereal. It's way protein, no cereal. It's way protein. No joke, it's way protein cereal and it tastes like the cereal that you wait

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All right here comes a show Teacher time and It's t-shirt time. Oh Shit, you know, it's my favorite time of the week this week. We have five reviews three Podcast, two from Facebook, the Apple Podcast winners are certified ninja. This is my honest nine gag review. Yes, I'm a female and highly educated is the third one. Some very fancy names today. And for Facebook, we have Jimmy Tullo and Jeremy Brown.

All five of you are winners. And the name I just read to iTunes at mimepumpmedia.com include your shirt size and your shipping address. And we'll get that shirt right out to you. A little bit of exercise every single day is superior to a lot of exercise done maybe two days a week. You know, this is starting to become a topic now that's going mainstream.

There was that study that we brought up before it compared, five days a week of exercise to two or three days a week of exercise, all things being equal. So they did like a bicep curl. And they did the same amount of sets, total for the week, and they did one group, five days a week, they did less sets, and the other group did more sets, two days a week, they did less sets, and the other group did more sets, two days a week,

all things being equal. And the more frequent group did better in terms of muscle growth and adaptations, in studies with longevity and health, it's the same thing. People who work out a little bit every day are tend to be better off than people who work out less frequently, but do a lot on other days. So even if the time, the total time is equated or equal,

the frequency makes the biggest difference. And I notice this with clients, I notice this with myself, and I think this is a better message that needs to be communicated. I feel like you love this message. It's like, it's almost like it's coming back full circle. Yeah. This is the more science, the more research, the more knowledge, more more research, the more

knowledge, more experience, we all have. The irony is that we tend to be coming back to a lot of old tested ways that we didn't have a lot of science to prove that it was superior and it was just kind of how we did things based off of what we could observe. And that kind of moved us forward. And then we get all this great technology that helps us do all this great research. And then we come, you know, it's funny too, what you're talking about right now.

I was just recently looking at a post that was on impact theory. And Ben Greenfield, I would consider our biohacking pseudoscience type of friend. And I, and I, and I don't say pseudoscience in a, in a slide like it's meant, I think that just he's been, he goes, he goes cutting, cutting edge. And he talks about stuff that is, maybe some animal studies observations and he breaks it down. We do a lot of self-experiments also. Yeah. Yeah. And, and underneath there our other friend, Lane, just blasting Tom

Bill you for having him and other people in the space. And what I'm reminded of is just like, I don't know how arrogant we've become when it comes to science that we just, we all become very dogmatic about our beliefs. then we fight with each other and we start to argue over these little nuanced, small details in the grand scheme of things when it comes to helping somebody be healthier and live a better life. And we've lost sight of the most simple, obvious, basic advice that could truly shape and help somebody for the rest of their life. And I feel like what you're talking about right now is so, so simple and basic and it's

not, you know, over. It just describes human behavior. Like this is something that we know people are more likely to adopt because it's something that's like, it's not, it doesn't take like the most, the most effort for you to like involve yourself 100% into this intense type of a workout that's training and it requires a longer amount of time and it's infrequent.

So if it's frequent, it's less demanding, it's the intensity's a little bit lower, you string it out longer, you just can be more likely to have success. I'll use an extreme example of that. So imagine if we took two groups of people. And let's say the goal was longevity and health. That's the goal.

So let's see which group has better markers of longevity and health. And on one group, we said once a week, we want you to go for a three and a half hour walk. So every Saturday, scheduled three and a half hours, the other group, 30 minutes a day. Okay, it adds up to the same. It adds up to the same total time. Which group is going to have less injuries? Which group is going to have better health markers? Which group is, and this is something that we never consider in the fitness space. Never. And this is the that we never consider in the fitness space, never,

and this is the thing you should consider first and foremost, always, and you learn this as a trainer after decades of training people, which one is more likely to lead to consistent behaviors? Is it easier to get the average person to do a three and a half hour walk once a week or to get them to walk 30 minutes a day? Yeah, right?

We don't consider those things. So that's an extreme example of what I'm talking about. Well, you're also explaining cardio, right? Walking or hiking. And what I think is interesting about the study that you're referencing is that this has to do with strength training. All I now, of course, we can get so extreme

that it gets ridiculous. But this is true for any activity, any learning, any type of adaptation, you're better off with frequent exposure than you are with infrequent, intense, long exposure. Unless your goal is, unless the goal is, let's train your mental fortitude. I want to teach someone to be able to weather the storm and just go create, you know, okay, then the three and a half hour walk might teach you to just ignore your body's signals and not stuff. But we're talking about the most important stuff

in health and fitness, which is longevity, consistency, that's the biggest problem. Well, general population stuff. Yeah, this isn't like, we're not talking about sports, we're not talking about bodybuilders, we're not talking about, you know, that sort of part of the population. We're talking about your everyday average person.

Like, how can we get them to buy into it without too much barrier in front of them? Yeah, well, imagine this. Imagine you got two people arguing with each other who's, while I work out, I do two, 35 minute workouts a week where I lift weights and the other guy goes, well, I do 10 minutes a day. And he's like, well, that's 10 minutes a day is not enough.

At the time, it's the same. And the studies will show, or starting to show, what we've all experienced, which is the 10 minutes a day, probably is a little bit better, especially when it comes to, like I said, the behavior, consistency aspect. You know, it's funny. This is how well proven this is.

You guys remember the old school birth control that came in the, it was like the circular Thing in my two days were sugar pills or whatever they would put in placebo pills in there Yeah, because they they knew studies would show quite clearly that if women Skip days they were less likely to be consistent rather than just take one every day and then some of these are fake and some of them are real So you'll have the days off that you're supposed to have or whatever. I know birth control is differently these days or whatever, but that's kind of the point I'm trying to make. Now, to what you're saying, Adam, I think it's important to understand something. There's two things that we need to get here. One is there are a lot of

bullshit artists. There are a lot of people with nefarious intent in every market and that's true for the fitness and health market. Okay, there are people that are just trying to sell you crap that are just trying to make a buck that are gonna prey on your insecurities. In fact, they call that, you know, finding someone's pain points. Okay, if you've ever taken a sales course,

they'll use this. Use find someone's pain point, right? In fitness, it's, you feel bad about yourself, you're ugly, you're fat, you're not sexy. Okay, so those are pain points, and they use those, so they manipulate people through these pain points. It's very effective to get people to buy something short terms, very ineffective,

to give someone long-term successful results. It's also easier sell than it is doing the right way. So our space is filled with that. However, there are people in our space who have really good intentions, who truly want to help people. And does that mean that everything they say is gonna be 100% accurate,

or does that mean that they're gonna communicate everything in the perfect way? No, but my goal, and we've talked about this, is to elevate the people with the good intentions because they modify their message. They're the ones that say, oh, I was wrong about that. They're the ones that say, wait, is that really helping people? And we've identified that there's some good people in space.

And guess what? You just brought two of them up, which they don't like each other. Lane Norton, Ben Greenfield, and they concept me, especially Lane. Lane tends to go after Ben all the time because Ben is the biohacker guy. But Ben's got really good, he's a really good guy. He really wants to help people.

Well, I'm less interested in what you say, and I'm more interested in what you do. Yeah. And I think we know both those guys really well. They're both good people. Really, really well. I would consider all of us friends, and even though we don't collectively hang out altogether

because they're not friends, I think both of them have really good intentions. Whatever it is, the mechanism that drives them to pursue greatness in their space, whatever, that matters less to me. But their intent is to truly, to help and educate people. And you can see that, I mean, we've all been to Ben's house multiple times.

I know Justin stayed with him for the weekend and like, you can tell by the way he lives his life that he's not some, you know, pseudo, like I saw somebody called him a pseudoscience grifter. I mean, the guy is not out trying to make a bunch of money off of people, even the way it's, be honest with you. And I've, and I've criticized Ben off-air with these guys that he's not just like super business, go make a ton of money guy. Like that's not his, the way he's structured his business.

He's, he's very conservative with his money and he doesn't spend That's not the way he's structured his business. He's very conservative with his money and he doesn't spend it fervously and he doesn't even pay attention to that. In fact, he spends, I think, sometimes even more money on educating himself every year than he does. I'm probably producing more revenue for his business. I mean, I just... And to be clear, we've disagreed with both Lane and Ben. Many times, just like I disagree with you guys sometimes, you guys are my best friends. So I think it's silly.

And here's the part that sucks is the, like, consumers lost. Well, let's fight each other. And let's create camps. Meanwhile, who loses, right? The average person. Yeah, this whole division thing, right? When there's such a bigger picture out there

that we need to be a light and a shining example to help whoever else that might need to hear certain messages in a different form. That's the other thing, too. It's like, maybe they're coming from a different perspective, but again, the intent of it is you see the intent of where they're trying to convey that message to kind of bring people into a better situation.

Just to be even, I'll criticize both of them right now. And if you guys are watching this, you guys know I love you. So I'm just gonna criticize you both. Ben loves to promote essential amino acids. Okay, we've said many times essential amino acids supplements are waste of money if you eat a lot of protein. If you didn't have protein, supplementing with essential amino acids supplements or waste of money if you eat a lot of protein. If you didn't have protein,

supplementing with essential amino acids is a waste of money. Now, why does Bunt Ben promote essential amino acids? He's a big promoter of fasting, skipping meals, eating localities. Also endurance training. Crazy endurance training. Okay, in those contexts, it actually makes sense. Many cases, if you're not eating a lot of protein,

if you're fasting a lot, if you're not kind of stuff, essential amino acids actually make a big difference. For the average person, we always say try to get a lot of protein and then don't waste your money on essential amino acids. Okay. Lane did a post recently and I actually commented underneath it where he said he criticized people who say that some foods are addictive.

Foods aren't addictive, you know, it's the and I said, look, I get what he's, where are you coming from in the sense that, you know, it's not like cocaine or, you know, people aren't, you know, turning tricks on the corner for fast food or whatever. However, it's proven, it's a fact that foods that have, that create more rewards to the body in terms of dopamine, serotonin, like, there's a mechanistic addiction

and then there's a behavioral addiction. Right, and so foods that make you feel good real quick, like hyper-palatable foods, are more likely to be addictive and have people abuse foods the way that people can abuse drugs. Yes, so then, yes, you can say that some foods are more addictive than others. So that's what I said to him in my comment. And that's where I oppose what he's

saying when he tries to make everything kind of a little more black and white. But both guys are very, very good intentions, lots of integrity, and Lane and Ben are both the kind of people that would sit there and if shown the right evidence made the right argument they'd say, Oh yeah, I agree, I'm sorry, that was wrong. I don't know what I said. I can see him as like, one's a lot more of a clinical background perspective, you know, study heavy, like controlled environment.

One is like, you know, out there, it's sort of like experimenting, self-experimenting, kind of a little bit more on the frame. And listen, I've said this on the show many times in defense of Ben, it's like, there is no other person. Okay, we've been doing this now for seven plus years. We've met hundreds of brilliant minds in the health and fitness space, hundreds by now.

Okay. There is no person I have yet to meet that I would rather go out and test all these fringe things and report back to me what he thinks and respect his opinion. That's Ben. And, I don't care. So it doesn't mean you need to, I don't adopt 95% of the stuff he talks about

because I'm not interested in that. But I'm curious enough to hear what he's doing with it and his feedback on it because I think he's one of the best people to go do that because he's really smart and he's extremely, one of the most consistent to go do that, because he's really smart and he's extremely, one of the most consistent, most disciplined people I've ever met in my life. And if somebody is gonna be doing fringe stuff

and then reporting back on what they notice, though that's the person that I wanna know. Like, I don't want. You need outliers. Yes. You need people to test the system. Like, it's great to have a airtight system that you think is airtight, but then you need people to test that system. It's great to have an airtight system that you think is airtight,

but then you need people to test that from the outside to really get even more knowledge that we can all benefit from. So you need both of those things. Here's the enemy. The enemy is people who are trying to rip people off, who are purposefully lying, and who are praying on the average consumers' insecurities

in order to sell their products. Here's the good guys. Everybody that truly wants to help people. Now, you know what's in this category of good guys? Bodybuilders can be power lifters, crossfitters. People use kettlebells, biohackers, people who believe in minimalism. People who are like strictly about clinical,

Western science data, people who are about Chinese medicine, aerovetic medicine. Now, they're all different, but they need to stop fighting each other over certain things. In fact, I would love to see discussions and debates. Like, I'll never forget this. I remember I had this great discussion with this acupuncturist who's to rent space in my studio. I mean, back in the day, when I had my studio,

I was your typical trainer. I knew exercises, I knew calories, and I knew macros. That was it. Wellness was not a part of my vernacular. It wasn't what I understood. I didn't talk about behaviors at this particular time. I was very much really good at knowing the trainer stuff and that was it.

But I brought in an acupuncturist because I knew that consumers valued them, okay? I didn't believe in it personally, but for me, but I had clients that said, hey, it works for me. I like it and I said, you know what, I went off for a place where if somebody wants acupuncture, they'll come here and they'll see me

and I'll be able to talk to them as well. And if the acupuncturist does a new good job, I could go to boot them, type of deal, right? So that was my attitude, at least I was open in that sense. Well, anyway, when I would meet with the acupuncturist does a new good job, I could go and boot them, type of deal, right? So that was my attitude, at least I was open in that sense. Well, anyway, when I would meet with the acupuncturist, we would have these discussions, and she was very open, and I'd say, so how does it work?

Because I've seen a couple studies at show that it actually reduces pain for some people. I tend to believe it's placebo, please don't take this the wrong way, but like explain to me. And she goes, well, it's the way that Chi flows through the body. And so she's explaining it from Chinese medicine perspective,

which I had zero exposure to understanding everything at that point for me was very, the most Western medicine. So she's saying that, and I'm listening, I'm like, okay, there's just Chinese energy, Chi flowing through the body and it gets blocked and they have to open up the meridians and she's saying all this stuff.

Anyway, later on that day, I'm training one of my surgeon clients. And he's talking about referred pain, I think, was a term where like a real common one is your left arm starts to hurt that can often mean that you have a heart attack, right? That you're having a heart attack. And there's lots of cases like that where something hurts one place and it means something else. And I said, oh, the central nervous system

kind of works in a very strange way. And I wonder if putting needles in the body just gets the CNS to communicate or for you to perceive the communication is different. So I went to the Chinese medicine to the acupuncturist and I said, you know what's funny. I said, I know you speak a different language than Western medicine doctors.

So, but they talk about central nervous system and how, you know, if there's something off of the communication or if I'm depressed or sad that can cause pain, I said, I wonder if we're just speaking a different language. She goes, oh, that makes a lot of, and we have this wonderful discussion after that.

But you know what? She wants to help people? I want to help people. So, rather than being like, you're way wrong. Okay. Let's figure this out and work together. There's different terms and things culturally. Like people are raised with and grow up with.

And so they understand things like in terms of like how you describe things a little bit differently. And so it doesn't mean that it's completely like abandon that because it's not using clinical terms. So I find that just it's arrogance, I guess is the best word to describe most of what I see in terms of when people really get into fights about it because they're adamant that they're right,

which is to me is always a red flag because you know, it's more than that, I'm right in your wrong. Yeah, it's because, I feel like sometimes we're becoming dumber and more divisive. Like, that's, it's literally, and a lot of it has to do, unfortunately, with the way we consume content now, right? It's, every year, a new report comes out on the attention span

and how fast you, how little a time you have to capture someone's attention. So you get these little sound bites, right? So you got, I don't know how many hundreds of people commenting on that, the post that we're referring to right now where it's a clip of Ben speaking for 30 seconds. Yeah, and he's saying basically the benefits of fasting post workout.

Now I haven't listened to the whole podcast at all, but I bet you you he's being nuanced and saying, well, you know, if you read afterwards, maybe it'll benefit you if you're going to work out again. But here's in the case where fasting maybe I bet you that's what he said. I'm going to guess I didn't listen to the whole thing. Nonetheless, what he's saying is also true. And in some context, I would actually record I used to tell some questions. I did. If you go back far enough in this podcast, when I was competing and I'd go into a cut,

this was one of the first meals I cut out, was post workout. That was I would train and then I would extend the meal for as long as I could until the next one. That was one of the first things that I did when I started to restrict cows. The first meal to go, when I was trying to bulk the opposite, I was always in a hurry to get more food in every two hours or less because I had not a calories first meal to go. Now when I was trying to bulk the opposite, I was always in hurry to get more food in every two hours

or less because I had not a calories I had to consume. And so I would be shake at the gym and then I would do eating again 30 minutes later, another meal, well quickly when I would go the other direction, those are the first two that I, and I felt amazing from that. And that's just my own experience. It was something that I continue to do

the entire time I competed. So, well with gut health issues, eating in an inflamed state. So if you have a really intense workout and then you eat afterwards, you could actually you might actually cause yourself some gastro distress and inflammation in the gut. By the way, do you I remember I used to have a practitioner in my studio that used to talk about leaky gut syndrome. And I remember that, you know, again, I had doctors that would come in and work out and they used to smirk and scoff and laugh. Oh, leaky gut syndrome.

Oh, that's so ridiculous. This, you know, pseudoscience bullshit. You know what they call that now? Intestinal hyperpermeability. No, that's a medical term for it now because they've identified it. It's totally different. It's a real thing.

What about adrenal fatigue? Oh, God, adrenal, your because they've identified it. It's really different. It's a real thing. What about adrenal fatigue? Oh God, adrenal, your adrenal is not gonna fatigue. That's below me. You know what they call it now? HPA access to dysfunction. So the adrenals are gonna get fatigued, but the symptoms are the same. They just didn't really call it the right thing.

So this is where things get a little silly. To me, and what happens is we end up, you know what it reminds me of? It reminds me of the political elite and what they do is they're really good at getting everybody fight with each other so they ignore who the hell who's really causing this. Exactly.

So we're here fighting each other over a bunch of stuff. It's changing definitions and words and then yeah, like pretend that they're right the whole time. And then meanwhile they're up there, you know, raking it in and acting the same or whatever. So anyway, we need to kind of work together because the common enemy is obesity, poor health, poor mental health, and the answers to that are in our space, but we get it

around all the time. I hate seeing it. I hate seeing what we get. You know, it used to fire me up more than it does now. Now, I'm just like, we're at a, we're now at a size that we're impacting enough people and we're helping other people that my attitude now is just like, if you guys can't figure it out, watch us. Yeah.

That's my attitude. Like if you can't, if you can't figure out how to work together and help people improve themselves instead of attacking each other and trying to put people down all the time to get a leg up, okay, fine, don't. You can just watch us because I think the right and better message will eventually win. And that's what we've experienced in this whole process that we've been going through. This is that, you know, we didn't have this overnight success.

It wasn't this, you know, oh, we turned these things on and we created some viral stuff. And then all of a sudden, oh, yeah, I hear came all the success. Like, it's been a slow grind and process. It's gonna be getting the same message over and over thousands of different ways. It's always gonna be tempting because conflict and drama is always gonna bring eyes and ears and attention.

And a lot of these health professionals who get sucked into that and they look at the likes, they look at the activity and just tell it elevates their business, but now they're losing their message and their integrity along the way. By the way, okay, speaking of like being able to put a message out to just trick everybody to just to show how easy it is To put out misinformation to get everybody acting a particular way That video you sent

Oh my god on the port ape yacht club or eight the largest most successful NFT project to date. And it was a, it's a massive manipulation in history. It's a massive troll job. Yeah, massive. So, so for people who don't know, so 4chan is this like super, are you aware of 4chan before this? I'd never been on it.

So I wasn't aware of it until I watched that video. Okay, so I've never been on it, but I do know that this is basically like it's anarchy of the internet. Like you can say it's anonymous, watch that video. Okay, so I've never been on it, but I do know that this is basically like it's anarchy of the internet. Like you can say it's anonymous so they can go on there and anonymously like put post whatever like horrible shit they want to is almost like they're they're being a character, you know, and they're like, ooh, I'm doing, I'm posting all this like controversial stuff and nobody's gonna know it's me. But also you end up getting these groups that connect on there. Yeah. And then they, by the way,

4chan is responsible for many of the viral memes that mean culture is originated from there. Yeah, like messages that come out, it all starts and originates there and it filters through, you know, Reddit and then the normal social media. For example, here's another troll job they did. They literally on 4chan said,

we're gonna troll everybody into thinking that the okay sign, this right here, which we've been doing since we were forever. Remember when they hit the news? Yes. They said, we're gonna convince everybody that's a white supremacist sign. And they did.

They did. They actually got arrested. Some white supremacist groups started using it. Then the news started flying with it. All of a sudden, they're pictures of celebrities doing this very innocuous, like innocent thing. Oh my God. Mel Gibson. Oh my God. You know, Mike Tyson, Holy cow. I don't know. He's a white supremacist. Wait a minute. What's going on here? And it was all a troll job. Yeah. And they totally succeeded. This video on board the board APO club. Oh, shit.

It is the deepest troll I've ever seen in my life. And not only that, but they actually structured it in a way that they thought of an escape plan too, right? So if you did something, what I think was, I mean, I hate to say it, but there's a lot of brilliance behind what they did. Of course, the messaging they tied themselves to with racism and Nazi, like, that's terrible,

but I think it's really coming from people that are not at all. And I think that because there's no racist ties to them, I mean, you have a Jewish guy, a Pakistani guy, like an Iranian guy, and I have four different dudes, it's just like the idea that they are this white supremacist group is crazy. Well, what they are is they're basically like the creators and also like, hey, let's just show everybody how they're exposing how how like group mind,

like how much of sheep we are. And let's cause a bunch of shit and laugh about it, right? Because this whole thing, I mean, if you watch this video, the Board Ape Yacht Club, like NFTs, are packed full of Nazi symbolism, white supremacy type stuff. There's so much of it, it's not, there's not a coincidence. They 100%. Oh, it's a layer.

It's a layer. It's a layer. So I brought it. So I brought it. So I brought it. So I brought it. So I brought it. So I brought it.

So I brought it. So I brought it. So I Something billion. Yeah, they're worth over a billion dollars. And like the individual NFTs, so the individual apes, I think range from like on the low end, like 150K to I think some of them sell over a million dollars for some of these. Do you think that the price of them is gonna go up or down?

So here's these all coming out. Okay, so I was telling Katrina this and she's like, well, you just sell it then. I'm like, okay, so now you hear you get wind that it's this Race thing so you profit off of it. People find out you make money. That's right. Then people find out you profit it made money off of it And she's like, oh, okay, well then you just burn it and then you don't use it because you can't destroy it Okay, well then you destroy you basically light on fire half a million dollars. Yeah, like what a crazy fucking half a million dollars. Like what a crazy fucking predicament they put everybody in.

You also don't want to admit that it may be true. So you may be like, I'm just going to sit over here and be quiet. Well, they gave, okay, so that was the part of what, and I know it brilliantly says the word I'm using because I can't think of a better term for it because I think it was just so crafty what they did. But they gave themselves plausible deniability, because there are no real ties to them like that,

and they actually have like kind of a plausible story on why they're all like that. They put a different CEO as the face of the brand who has been told her own story and is defensive about all that. And so they've really kind of covered all their tracks, and that's why it still exists. I've never seen something that has so many crazy racist white supremacist type of ties to it that has not been blasted and shut down. You know what it shows?

The creators too. I mean, they were fictional writers, creative writers, like, creative writers. I mean, you could tell. Like, there's just layers on layers. Like, somebody that came up with a game of thrones, right?. Like, somebody that came up with like, Game of Thrones, right? For instance, and like, all the different characters, all the different scenarios, like, they took, pulled from history, like, all these different imagery,

like, all these things. So it's like, you have to go back and look all the stuff up to really see it for what it is. You know, okay, do you remember the movie, the show, Saved by the Bell? Yeah. Do you remember what's written, Kelly? Was that her name? Kelly Pasky, did.

And she, remember, it was like, she's so popular. And whatever she does, everybody does. So one day she came to school, she had a pizza on her head. And then next day, everybody was going pizza. Yeah. That's what they did. They basically are like, if we can get celebrities

to say something's cool, everybody's a sheep we're gonna follow along. Exactly what happened. It's exactly, celebrities adopted this board APUP, this, this, these NFTs. And all of a sudden, they're, they're valuable we're gonna follow along. Exactly what happened. It's exactly, celebrity's adopted this board AP up, this, these NFTs. And all of a sudden they're, they're valuable because why?

Cause Jay Z owns a couple of them. And all this, like whoa. Yeah, M&M Jimmy Fallon, I think Ellen has one. Like, I mean, Steph Curry, I mean, they got, they got athletes, athletes, they got musicians. So my question is, do you think because of the controversy, they're worth more now or less? Because I'm thinking, my God,

I wonder if they're gonna be worth more now because. It's a good question. It's gonna be revealed as, or it's being revealed as the greatest troll job of all this. So the end of that video that I sent you, and I forget the guy Philly on is the name of the guy to give him credit for the video, YouTube guy, he calls for,

so they can destroy it, because you own it. So you knew it everyone. You could technically destroy it. And if everybody agreed to destroy it, it would completely destroy the business. Right. It would shut it down completely and then no more money to be made

and it would be over or what of that. But that would require everybody coming together and banning together and destroying it. So long as, and think about this, if half the people destroy it and the other half don't, the value will go up. There's now more rare. Well, do you know how much money,

like Nazi memorabilia can be worth? Do you know? If you feel like Hitler's like shirt, you know, he's a terrible man. That's priceless. So I wonder if the value goes up because of all the, of course, the story is.

The story is pro-job. Yeah, of course. And I, Kate, these guys are so deep, to Justin's point about, of course, the greatest role job. Yeah, of course. And I, I'm, okay, these guys are so deep, you know, to Justin's point about Game of Thrones, there's so many layers to this, that I think it would be naive of me to think that I have it even all figured out, like that they don't even already have,

like the steps of how it would unfold already figured out. So I think that's all part of the plan. As deep as these guys went, do you not think that there's more to the plan? I have to, you have to think that. Well, okay, so I don't, you guys didn't watch the documentary

into the storm about QAnon. No. You should watch that, but it talks about all these groups, the eight-chan, the four-chan, like all these like, like, savvy internet people, whatever. And just how one person sort of like claims anonymously

that they have this inside in the administration when Trump was in office, and then, and then it just became like this story of like leaks and like all this stuff, and then, you know, and you just think like, like whether or not Trump was playing into that or whatever, or like, you know, there was actually somebody, like, it just became one of those things of legend

where it just kind of took a life of its own. Now everybody keeps contributing to it. And then it just, it's like this whole sub-culture that thinks that like they have all the answers. And it's pretty crazy to see, like this online community, what they're capable of. I'm telling you, the internet is literally fire. And what I mean by that is we discovered fire and we discovered something that could

warm us and cook our food. We also discovered one of the most ultimate forms of killing and weaponry, same thing with nuclear power. It's like the world of warcraft. They try to make it real. They create these characters personas online, But they're actually really affecting the world Well, I'm just saying like like it's literally amplifying human behavior. I mean all good at that It feeds into my my theory on that we're moving in this direction of plugged and unplugged right like the more power

They gain and the more they can manipulate like that the more people start waking up and realizing like I got to stay out of this because At this point what is true? What is true and how am I being manipulated and am I being taken advantage of by being connected in here? And so it's just driving that direction for, and then you'll have some people who have a fucking, I'm going to accept it, I want to be a part of it, I don't care, whatever. So I still think we're, and what I see when I see things like this is, we're moving faster than I thought. Like I say, in our lifetime, I think we're gonna see this. Maybe my mom doesn't see it or what that.

But when I see things like this come out, I go like, man, maybe it will happen before my mom even goes. Like maybe she'll get to see this time where we will be separated where there's plugged in and unplugged. You know what happens to me when I see this? My first initial reaction is like, oh, people are so stupid.

Look how easily they're tricked. And then I go, wait a minute. I'm a... I've been tricked. I'm a... Yeah, like, well, I'm always thinking about them. Am I getting pulled around and fooled with? And I would totally not be aware.

And you know, it's arrogant of me to think I'm so wise for a time. I'm gonna be too... I'm gonna be too... I'm gonna be too... I'm gonna be too... Yeah, thank you for setting me up on the tea there. You got it my friend.

Yeah, so I didn't, I was aware of this one. This is like 2015, I guess, but you guys might have heard about like this sort of floating city in China that they saw, it was basically, and I have it in the sky. In the sky, I feel like we should get high for this conversation. Yes, no, no. So there's like a video, there's a video of it and like people, according to like people around, they claim they

all sorts of like always eyewitness accounts for the floating city. Yes. It was in the sky. And so the science tries to basically describe this as like some kind of mirage effect, right? So you have like, didn't they take pictures of it? Forget what they call it. I haven't written down in here so much.

But like, yeah, they think they take pictures of it. Forget what they call it. I haven't written down in here some more. But like, yeah, they took pictures, but it was mainly the video on YouTube that went viral from it, but it was a trippy, trippy video. You saw like towers and so it was like, you know, the only thing too about it though is so you see like the city and it's like way above the clouds. So it's like, how is it like mirroring and reflecting the city if it's like above this cloud? And then also to like a couple of days later, like a hundred miles away, they had the same effect in another city.

I saw this video. Yeah, I thought it was fake. Yeah, I thought that it was CGI. It looks super fake. So everybody's like, no, this is what they saw and this is a mirage. Look at that dude. Yeah Yeah, in the sky I love the clouds. I just I was tripping on that. I was like what if that was true to be crazy

Wow, I don't know man. What movie was that is it inception? Was it inception that did the like the oh? Wait, you know what so? You know like shit started getting real weird right around the thought to Morgana effect You know like shit started getting real weird right around the fat to Morgana effect 2016 is when shit started getting weird. That's when they turned on that that large hydrant I'm telling you do we moved into a weird Put all the puzzle pieces together Lining day if we go to Justin's house. He's got a room A bunch of red strings

If we go to Justin's house, he's got a room. A wall street. A bunch of red streets, I connect this. They say this, but then I saw this. Somewhere on their shoes. I'm just holding back to my head, dude. Everything ties back to that. And so the world is so weird now. You know, I watch every science fiction movie

you can think of, and it's like, I swear to God, you're just starting to see all this stuff starting to come out. That's why. I'm gonna talk about some science. Let's have some fun. I did so Harvard University has a page. I'm gonna pull it up on the proven effects

of cannabinoids in particular cannabidiol CBD. This is pretty good. Now this is all, this is Harvard. So this is like proven by studies, which is pretty good. So, anxiety. So this is like proven by studies, which is pretty good. So anxiety they are showing that CBD helps with anxiety now and studies although initially that was something that people said now doesn't Now finally all the anecdotes or people are saying you know it makes me feel more calm studies are showing no There's there's definitely an inzealitic effect in somnia. So for sleep again a lot of people talk about that Chronic pain.

And then here's one that in addiction, by the way, CBD can help lower cravings for tobacco and heroin. Oh, I didn't know that. Yeah, so that's interesting. So remember how, remember those old study, well, remember when they first started to legalize medical marijuana and there was like lots of people against it and then they had studies showing, well, wait a minute, the states where they legalize marijuana for medical use There's less use of opiates. Oh, that's right. I do remember that. Yeah, I do. Okay. So they're showing that it actually reduces cravings

Oh, they're in for heroin, you know, you Another reason why they don't want to make it fully legal Oh, I mean there you go, right? So here's another one and this one I was not aware of so CBD bombs or creams that you rub on the skin, I'm always really skeptical. I've always been skeptical though. Some like, okay, the cannabinoid receptors, you have to adjust it.

They're in the body, is it systemic? Is there a localized effect in the skin? Whatever, there's studies that show that rubbing balms on your skin can help lower pain and inflammation. I mean, your skin's a giant organ. So the fact it is, but I would imagine it being this kind of systemic effect,

but they're showing these studies it's localized too. So if it's my elbow that hurts, rub it on my elbow, and it makes the elbow feel better. So then it has to be penetrating deeper than the skin. I either that or on the skin itself, so you know when you rub like old school, like Tiger Ball, or something like that. Well, it's because it emanates that sort of scent that doesn't it trigger.

Well, it's not the scent so much as it's, it tricks your body into thinking something's cold or warm. So like you ever eat like, you ever eat mint gum and then drink water and it feels like it's freezing. Yeah. Okay, it's freezing. Yeah. Okay, it's not, well obviously the water is not cold, but what that mint does is it tricks the nerves in your mouth into thinking you're perceiving cold. Okay. So when you rub something on that feels cool, even though it's not cold, the perception of coolness, it's at the same mechanism that's going on.

Similar. Oh wow. And so what happens is your CNS perceives it as you perceive it as less pain So it's still pain there, but you're perceiving it differently so that doesn't hurt as much. So you have to combine then some kind of heating or cooling effects of CBD No, it's just the CBD now one of our how does that work? I so that's what I'm guessing. Yeah, I don't know so Ned that one of our partners they have a a bomb a hemp oil bomb. We've never talked about it because I've always been skeptical. I only talk about their hemp oil drops and other stuff. They have a bomb, and so I'm reading these studies.

I'm like, okay, well, and they told me, this is people love it. Do they really, how's it work when you rub it in the skin? I know cannabinoids and you have to ingest it. Well, no, studies show that. You can rub it on an area. Can I have to look at your dad up then? Yeah, two. You've already got him at your dad up then. Yeah, two. You've already got him on your nose.

He loves the world. I know you. It's just, it's just, it's good. Next time we see him, you'd be like blitz dude. That's it. That's the first step.

That's all, just rub it on like lotion. Yeah. Didn't you say Justin when you were a kid, you played basketball with your dad and you like, Ben Gay has all body. Bro, like clockwork, every time we go to do anything, especially basketball, you'd like sit there.

And we take 30 minutes before we can even play because he's just rubbing on his knees, rubbing it all over his shoulder, like everything. And then I, you go to cover him and it was just like, oh, it's just a medicine box, yeah. Yeah. You're trying to grab him.

And now I get it. Yeah, there's aches and pains and all that. Speaking of family, so it's hilarious. I always tell my family, hey, if you guys want any supplements or products from sponsors we work with, they send us a lot of stuff. You're my family. You ever stop by the studio, let me know.

I'll let you in the back, grab whatever you want, take it. It's always been open. Okay, I'm very much like that with my family. Nobody ever takes me up on it. If they come by to visit, which is rare, I'll take them back, they'll take a thing here or there, and I'll be good. Ever since, we started working with Magic Spoon.

Oh yeah. And I started having my family members try Magic Spoon. I sworted God, I feel like I'm dealing drugs. I get messages from family members now. They never visit here. All of a sudden it's like, hey, you're working tomorrow, right? Like yeah, what's going on? Oh, you mind if I stop by?

Grapes and man. You know it's funny. I'm like, come on man. You can tell that's been going on because we get cases from them every month, right? So they send cases down here. And there's like a couple of flavors that not a lot of people like

and all the best flavors are gone. Gosh, there's like 60 boxes up there of like flavors that you're ever like, this is not like one of my favorite flavors. All the best flavors gone all the time. We're stocking up on all the other ones. Dude, it cracks me up. I mean, I had my studio for six years.

He's never stopped by, and I don't want to stop by every month. Did you want something else to crack you up? It was so funny yesterday. Max, Katrina got Max a, he's in the Mario. So like, a lot of the stuff is Mario and she got him a Mario backpack. It's like his first backpack, right? And he fills it up with like his monster trucks

and some of his books and stuff like that. And then he knows how to put his backpack on. But it's the first time I've sons ever wear a backpack. It's the first time I've had his sons ever wore a backpack. It's the first time I've ever seen him wear a backpack. And because of the weight, he naturally puts his arms out like just a counter pass. Otherwise he'll fall back. So he can stand, he can talk side, he puts it on,

and then he walks around. And they can turn and be like, son, son, put your arms by your side. Then he exaggerates his arms by his side. And he walks on like this. I was dying, bro. Son son put your arms by your side and he exaggerates his arms by Wax on Die Die laughing you know just something you don't even think about right you know say the very first time you put a weight on your back It's yes, and then that and Katrina cuz Katrina could figure out I'm like he's trying to counterbalance

That's totally what he's doing you put weight in his back. He's never had that pulling station so it's just natural and I would do for fun That's true. I put some heavy ass shit in there. It's like wait and see what he does Well, I have to tell I so how I figured it out was because originally he was doing real light stuff And he was already naturally doing it what I noticed was is I put more his arms come out Yeah, he was like really exaggerating putting his arms out in front of me swacking That's hilarious. I get treated like stop walking with your arms out You look silly but put your arms out. I'm a little fricking fine.

And then he puts his arms by his side. He looks so awkward trying to walk. She is so fun. So we have these crackers that Jessica found. These like, they're really, they're just really healthy crackers and Arrethius loves them. So we give it to him sparingly as a snack, but he knows they're in the pantry, okay.

If I can't find him or I wanna get a whole, and I tell him, everybody's coming to your buddy, come here, and he's ignoring me or no, no, no. All I gotta do is open the pantry, sure enough you're here, little feet, t-t-t-t-t-t, he's right there. Can I, inside, inside, nobody, sorry.

And then he looks at me and he goes, bye, bye, he starts pushing me out because he wants to go inside and get his pet. So it's like if I need to find where he is, I just open the pet tree. And then here's the little feet running right there right behind you. Oh, I know. It's gotten to the point now where I have to hide.

So if I open them, I'm like real quiet and I'm like, oh, hide, you know, I mean, some of the crackers. It's funny how they make those associations and then how well they remember things like that. Max is the same way too. Like, if you give them a certain new treat, like he, I introduced him to a protein bar other day, which is basically glorified candy bar Yeah, and pull boy for a kid who never really had sugar and you give him like a piece of chocolate candy bar Or chocolate protein bar, which again is like by the way that reminds me we should bring this up because we've never talked about this on the show And it was advice I used to give it sorry for for the derail, but it just reminded me of something that I wanted to share on the show.

I used to share this advice when I was a really young trainer because I can't remember where I first read it. And then it was something that I stopped talking about and I didn't think about it anymore. And this whole situation with Max and allowing him to have a bite of it, like really made me realize and go like, you know, we're, we've been marketed in myself including, but marketed to so well about like protein bars as healthy and it's like a great, it's a great source of protein because it says protein on it and they highlight the grams. But we used to tell clients like, if it's not 25% or more a protein, then it's not a protein food. And so what you got gotta pay attention to,

and I'm gonna throw this company on the bus because I think they taste amazing, is Quest, is like 80% of their bars, I shouldn't say that, I don't know the numbers, I shouldn't use a percentage like that. The 80% of the ones that are in my house, I should say, that we have, and I have quite a few of them in my in my pantry Only only one of them actually I think passes that test that above 25% most of them are so what is it then 10 12 Even one of them 5% but they highlight the protein so how many grams of protein versus so you're talking about way more sugar That's so that's what I'm saying like if not one fourth of the that's what that means 25% or more not one fourth of the, that's what that means. 25% or more, it means one fourth of the calories

are coming from protein. That's the, at least one fourth needs to be coming from protein to be considered a real protein food. Otherwise, it's a carbohydrate or it's a fat. And when you flip those boxes around and you look at the content, just because it says it's a protein bar or protein food, do not be fooled that it's...

Let me see, pull that up, Doug. What is that? What is that, Sarah? That's their good one. That's the birthday cake. Yeah, that's actually, that's funny. You brought that up. That's the exact one that has 21 grams of protein.

Yeah, now, now, now look at their other snacks that they have, all their other bars. Well, hold on, how many grams is this? This is, this is, that's 21 grams. No, this is the good one. Uh-oh, uh-oh.

This is the one good one. It's 44, 42%. Oh, I see. So that would be considered a protein food. Oh, I didn't know they had, their bars all had different macros and shit. Oh, yeah. And all foods do.

So pay attention to this. Next time you're in the grocery store. So this one's 47% protein. Yeah, so that's a good thing. Considered a protein. Yes, 100%. That would be good. This would be okay.

Actually, by the way, the funny you brought this birthday cake, I have all the boxes I have of all their different. So I have their cupcakes, or their peanut butter cups, Doug, look those up and look at their little chocolate almond snacks that they have there. I see what you're saying. And they're marketed as protein foods.

No, and I feel bad I'm picking on quests because tons of companies are guilty of this because everybody knows that. Yeah, there's these cookies I see that say that they're protein cookies. But if you look at them, it's like a 400 calorie cookie. Right, and then it has a 10 grams of protein, right? But they market it as a protein food

because they put more protein in it, but it's really not a protein food. When you look at the percentage of the protein in ratio to the total calories, if it's not above 25, it's not a protein food, and you're really eating carbohydrates, sugars, and fats with sprinkle a little bit of protein. Or a candy bar.

Which if you're trying to eat more calories, I guess it's okay, but if you're trying to supplement with protein, yeah. Oh yeah, let's be honest, most people are trying to, what is that one? What is that? I think this is the peanut butter one. I don't expand it out, but it would be good to see what those macros look like. It's getting smaller instead of bigger. No, no, no, the peanut butter cups. Oh, that's the peanut butter cups. Yeah, it would be good to see what those macros look like. It's getting smaller instead of bigger. No, no, no, the peanut butter cups. Oh, that's the peanut butter cups. Yeah, this one. So it's 190 calories of which 11 grams

are protein. What's the percentage? The percentage is what we were talking about. Oh, 22%. So 22. And that's not horrible. But it's lower. So now wouldn't. So I still clients this. So back when I had clients and I would tell them to go after protein food, I would actually teach them the percentage not the grams Because what I found was just getting a bunch of extra calories That's right because most clients are trying to lose body fat lose weight So we're looking for we're looking for high protein dense foods Well, and obviously if you're not gonna get a chicken breast you're not gonna get steak and you can fish

I get the ones I obviously I want whole foods first But if you're gonna eat something in a wrapper or or a can, or a box, and it's considered a quote unquote, they're marketing to US protein, flip it around, and if it's under 25, throw that shit away. Do you know I used to do this when I would try to bulk? Because when you're a kid and you're trying to bulk, you just think every calorie doesn't even matter. Yeah. And I remember figuring that something

like a pound of pasta had like 37 grams of protein. So I was doing this. I'm gonna get all my protein. I was sitting with canned Revy Oles. I'm gonna say, you guys eat the, let's smash those. What's that one, Doug? You're looking at all the bars now. Yeah, this is the chocolate peanut butter.

All the bars are gonna have the same. Yeah, all the bars are gonna be like the protein cake. I'm looking at all the other protein snacks. I'm okay, I got it. The chocolate almonds, the Reese's peanut butter cups, all the other ones that are in there, which by the way, that's what my point was, I have a lot of those.

I don't have a lot of just the healthy bars in there because they taste the best. And it was actually something I hadn't looked at in a while until I gave my son a bite. And that's what made me go, you know what, I haven't even checked myself. Something I used to teach to clients to be aware of, I just, I fell right into the marketing trap of, oh, it's a quest bar. Oh, it's a, oh, it's this and it's high, oh, it's got protein in it. Okay, buying it. And then I realized when I, like, how amazing it tastes. And I'm like, it's a, oh, it's this, and it's a high, oh, it's got protein in it. Okay, buying it, and then I realized when I, like, how amazing it tastes, and I'm like,

you know, let me look at the back of this, I'm like, oh, shit, this is not. I guess when I get inspired by quests. Yeah, that far left one. It's right here, far left. I think that's what I'm talking, yeah, I think that's the Carmwell one. Yeah, just the bars, I guess.

Yeah, yeah, yeah. All right, no more spun over like, I know, no, I didn't, you know, and the point was not, I mean, this is just me sharing my story. This is like a super popular with cereals, with pastas. Well, the cereal is a big one because I, when I was a kid, I would try and find high protein cereal. And it would say high protein. It was like six grams in a serving, which is like what?

Well, I don't think Quest is actually marketing these as protein rich, right? This, for example, this one has five grams. It is their gooey caramel candy bites. So it's not marketed as protein. Yeah, they have protein bars. Or you are because it's packaging the box right next to the protein bars.

It looks exactly like it. It shows you how low of calorie it is. It's, I mean, you're right. You gotta read the label. that's basically the message. I got a question to ask you guys, because I just noticed, we covered before, like the Impossible Burger and the Young Burger and all that stuff, like it sort of dipped in sales

and like they're pulling it out of certain fast food chains. Meanwhile, I just saw like Kevin Hart just opened up a fast food chain that was all like a plant-based. Really? Yes. It's so I was curious as to speculate if that was going to be successful or not. Of course it will. Especially because Kevin Hart.

If it's Kevin Hart, he opened it up in LA or New York. It'll crush. It has to be delicious if it's not. Did you guys ever see that whole documentary on that one, the one vegan girl that was that crazy, it's on Netflix? Yeah. The, the, her, that high, she did like a real high-end vegan restaurant.

Uh-huh. That there's a crazy story about that. You know what? LA, there's a huge big hood. I bet you the opposite. I bet you if you opened a restaurant and it was like all about, you know, like meat or some shit like, I bet that would crush now. I know he's called as barbecue joints,

but I bet if you marketed it that way, it would crush because it's opposing. I think her, I think in the day with the KFC where they had two chicken breasts with sandwich with like meat and middle. I think per usual, I think per usual, you are ahead of the curve when it comes to health and fitness.

And so I think you're wrong right now, you're right down the road. Because you, in our bubble, in our space, that, that, that message is slowly starting to die. But that message is still rising. I mean, those, those documents, I mean, what the health was, didn't you tell me the other day was like the most watched documentary of all time or some crazy. Look at that, that's what he's serving of all time, or some crazy, yeah. That's what he's serving there?

Yeah, he's got burgers, and he has chicken sandwiches. The burgers are plant-based, but the chicken sandwich looks like it's actually chicken. But it's not chicken. It's chick apostrophe N. I know, but it says with plant-based mayo. So they don't say it's plant-based. They say the burgers are plant-based, but they

don't say the chicken. Oh, so the whole thing's not a vegan fast-food. Interesting. Yeah. So maybe part of it is. Oh, okay. Well, that will do some. I mean, then you're, you're sure. Here's the bottom line. If it tastes really good, if it's super palatable, then it'll do well. That's the truth for any market. So whether it's health or not. Did anybody ever eat the impossible burger? I actually, I told you guys, I have done. He said you. I tried one because I was somebody's house and they served it. Mm-hmm. He's like, angry about it. I'm still angry about it. They tell you at a time. They did tell me about it, but that was the only food I had. I felt like when I ate my mother-in-law had chicken nuggets that someone would get left her,

and they were on the counter like that, and I was like picking at it, and I didn't. It was weird. Yeah, I didn't know. It actually tasted all right. It did. It was just, it was not like me in my mind. I had, when I was up at the weekend at Tahoe, they were gonna go grocery shopping, my cousins, and they're like, what do you wanna eat?

And I was joking. So I'm like, get me an impossible patties, because that's what I'm gonna eat. I'm going plant-based, right? Because I'm the fitness guy, right? Everybody turned around, like, what? And I'm like, I'm just kidding.

I'm not a pussy or whatever. Anyway, my buddy next to me, I'm like, I'm just kidding. I'm not a pussy or whatever. Anyway, my buddy next to me, by the way, if you're vegan, you're not a pussy. This is just me joking. But I didn't know this. Nice caveat. I don't know this. His buddy, his long-term life-long friend,

is a hardcore vegan. Standing right next to me. Totally insulting. Dude, I said that. I said that because it starts laughing. He goes, dude, he goes, Rich's vegan, bro. And he looked at me.

And he looked at me. I'm sorry, I was totally joking, buddy. I was just a big joke vegan bro. I looked at he looked at I'm sorry I was totally joking buddy. I was just a big joke or whatever I said you listen to my show cuz you talk about I try to put my arm around him and kind of move away Man I gotta make make up to this guy You know as buddy though like if you were the opposite if we were a meat eater and you tease me you're like that I don't feel like they would be a sensitive thing. No, I don't think, look, you guys, look, you listen to my show, you know, I believe that, you know, you can, there's many, many different ways that you think can be healthy.

And I'll respect it, especially if it's done for the right reasons. That was obviously a joke, but I had no idea. He doesn't listen to my show. So all he knows, I said that. So I looked at his face and he was like, you know, it's funny. You just said that because I was like, you just slid that in there. Like for the right reasons, do you know what percentage, have we looked up? What's the percentage that do it for like moral reasons?

Do you know the percentage of people who stick to it or typically the one that they want? No, I know that, but I mean, what's the, I think it's a very small percentage. Yeah, I don't think it's as much as you hope. No, so you're still insulting like 90% of the people that. I know. Plus I just, I haven't seen this guy in forever.

So what are the reasons that you're doing it? Just curious. No, no, after that I told him, I'm totally joking. If you listen to my show, this is how I actually talk about it. Because you know, with your buddies, you talk a lot of shit. I love that we have a, we have a die heart fan. Okay, they listen, I have no idea who's behind the handle. They listen to every show because I see them comment on YouTube all the time.

They hate it when we say it. They hate it when we say it. He or she, I don't even know if it's guy or girl, is the hardcore vegan. And anytime vegan comes out of our mouth at all or any of that. They go nuts. They go nuts. They go on there like crazy. But obviously they support the show.

I mean, they comment every time. So I know they listen to every show. So shout out to you. They're obviously doing it right. They have enough energy to type all those words. So barely. Okay. Hey, what kind of training do you do?

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Hi, I was gonna say, thank you so much for having me. I've been looking to the podcast for a while, and I've really learned a lot. So yes, thanks. Thank you. Thank you. So yeah, I really appreciate my question.

So I've been strength training for about three years. Last year, I decided I wanted to re-shock her a little bit and start working for the today goals. And so, for example, I said a deadlifting, a goal weight, and really structures in my workouts around a deadlift specifically. So I did end up reaching that goal, but found that towards the end, I was really struggling with over training and burnout. I never followed a workout program before, so I decided to put things up and I purchased the Zubb Builder Mod, which includes anabolic anesthetic.

And so I ran through those programs, anabolic anesthetic, and really enjoyed having that structured program. Really enjoyed the full body days. And so I ran through those programs and evolved in that aesthetic and really enjoyed having that structured program. We really enjoyed the full body days. But after these one, I realized the references like shoot up, for example, like H.E. Bell's reference and then this, which really just seems kind of crazy to me, so I'm used to working in that lower reference. And so, you know, I think I've learned I really enjoy training in that lower reference

to reach more strength goals. And found that with the high-referring skills, I feel like I'm a real more easily, and just kind of struggling to kind of get through it. And so, especially when I have to do together, like, super fast, really high-referringes. So I think it would help me in terms of motivation, to hear your explanation for why training in such high-reparations for heavy compound movements such as loss of bedblessy beneficial. Who's here?

Is it low-reparations? And then maybe during your opinion on any of its necessary to try to get those high-reparations or if it's time to kind of stay in that lower-reparation to your strength. If you stick to a rep range all the time, you start to run into problems. Now, typically in the low-repar ranges, you start to get joint issues, your strength stops improving, you don't get as much muscle hypertrophy. So changing, even competitive power lifters

go through phases, whether you hire reps for what those say is more muscle hypertrophy, then they feel stronger, more stable. Now, the answer to this is actually quite easy. I know what you're doing. You're going too heavy when you go eight to 12. You gotta go much lighter. So, when you go eight to 12,

go way lighter with the load because you're going too heavy with the eight to 12 and that's why you're feeling kind of burned out. It's a very different feel when you're going from sets of three to sets of eight or 10, especially a lift like a dead lift. Like, if I'm doing sets of three to sets of eight or 10, especially a lift like a deadlift. Like, if I'm doing sets of three, for example, I might go as high as, let's say, 495.

If I'm doing sets of 10, I rarely go above 350. Rarely, and that's a big difference, you know, that's a big difference in weight. I probably will keep it around 315, and I'm deadlifting more like a bodybuilder. What I mean by that is I'm focusing on the squeeze and the form and the control. And I'm not trying to push the load like I am

when I'm going low reps. So that's the challenge. The challenge is you're going into the second phase with the mentality that you have with the first phase and that's definitely gonna burn you out. Do you know how old are you? 37. Yeah, as you get older too,

you're gonna, you're gonna find that spinning, an extended period of time in the low reps and lifting heavy is gonna be extremely taxing. Especially as you get stronger. Yeah, I mean, right now being young and fit, you probably feel pretty resilient and maybe you don't feel a lot of the adverse effects of that,

but that'll come and promise if you continue to lift that way. It's so, and that's a side from all the results and benefits you get by cycling through. I mean, some of the best results I've seen is by just being consistent with me moving out of my rep ranges, right? Every three to four weeks, moving it into a new rep range and continuing on. I've seen some of the best gains in my physique and in my strength.

So aside from that, just staying in that heavy, you know, five by five type of training, eventually your joints will start talking to you when you do that. And when I find today being 40, I spend the least amount of time lifting that way. I do just enough to know that I get tremendous benefits from strength by training in a cycle of like five by five

or what we would do in a MAP Santa Ball phase one, and then I got to get out of it because it's addicting to staying in it because I love to see myself getting stronger. I feel good when I rip heavy weight off the ground but I've definitely made the connection of how much better my body feels in the higher rep range. And I just think for longevity,

you will eventually need to piece this together. Was it staying efforting that was talking about that? Like, yeah, major shift in his training just started doing higher reps in his body completely, you know, transformed from there. So it's like, it's just like anything they're saying, it's a completely different mentality and shift of focus going into that style of training, which I think maybe there's a bit of disconnect there trying to apply the same, you know, process within that. but to focus a little bit more on what type of connection you can get to your specific muscles, not necessarily the movement of it. Yeah, you just gave a fitness tip on this other day.

The Bimpochowski one right now. It's like the mindset has to change to you feeling feeling the muscle now like that's instead of you getting like the power and strength of ripping the weight off the floor or getting out of the hole from a squat it now shifts over to slowing down the tempo and I want to feel the muscle through the entire movement and the squeeze of it. It's a total different mindset. Yeah, the weight is okay. Weight that you've on the bar is important to pay attention to. It's much more important to pay attention to in phase one. When you get to phase two and phase three,

it's really not that important. And don't use phase one's weights as a reference necessarily. And the mentality is very different. So go into phase two and think, okay, I'm gonna do 10 reps and I wanna feel the muscles that I'm working, and I wanna feel good, I don't wanna feel burnt out. Whatever weight fits that is the right weight, okay? In phase one, it's a bit of a different mentality.

Also, you know, back to Adam's point, the stronger you get, the higher the risk versus reward ratio is with heavy lifts. Like when you're training low reps and you're dead lifting 135, the injury risk is there, but it's not as high as when you're doing it with 225. And then if you get up to 250 or 315,

it gets even higher. So this mentality shift is gonna have to, you're gonna have to start doing it. And I know it's fun. I enjoy phase one style training more than the others, but when I would go into phase two and three and I didn't entirely shift my mindset, I would, I would, a 100% go through

with what you're going through, which I felt burnt out. But it was just because I was approaching it the wrong way. It's totally different mindset. Two in the tank. Yeah, okay, great. so even if my children mostly drink states instead of more like, uh, I guess aesthetically they should still go through those phases in terms of, uh, absolutely. Absolutely.

Absolutely. Absolutely. They all contribute. You're, it's, the body gets adapted to whatever we throw at it. And if you consistently lift like a five by five type of style, even if you are seeing some gains, they're going to slow down dramatically and simply shifting out of that, you know, temporarily into a higher rep range. And then coming back to it, you will get stronger faster.

Yeah, Gina, are you planning on competing in a strength sport like powerlifting? No, I have followed our maps powerlift program. No, I've never really followed like a powerlift thing. Okay, you should definitely follow maps after maps and a ball look, go into maps powerlift because I think you'll love it. But don't do maps powerlift indefinitely. So follow it once and then go back to something else. But that maps power lift, maybe the program that you always go back to after you interrupt it with another program. If you enjoy that aspect of training, ideally for overall, if we were to take you a step further, I would go power lift and then you need to go to something like symmetry or performance after that. Because anabolic followed by power lift without any sort of, you know, moving in different

planes or mobility focus is would be detrimental. So I would go anabolic power lift without any sort of moving in different planes or mobility focus is would be detrimental. So I would go anabolic power lift and then either run symmetry or performance. And then you can go back to power lift. That's right. We'll send that to you. Okay, Gina? You got it. Also, I love hearing a 25 year old female say she's interested in the strength more than the aesthetics. That's such a great healthy attitude.

And decide the effect of that, Gina, as you're going to look, you're going to look great. We'll tell you that right now. So. Yeah, you know, I think a lot of people have been able to knit that because I think a lot of people feel like I have some of the questions. Awesome. All right. Thanks, Gina.

I never would have imagined when I got into fitness 20 years ago or more than 20 years ago that I'd have a 20-something year old girl tell me. You know, I like the strength part. That's like so rare. So I love hearing it. But I mean, she's going to run at the same pitfalls that everybody else does when they

fall in love with a particular style of training, is eventually the benefits start to taper off and the only thing you start to get are increased risks of certain issues and I know that's me too, and you just start to get in your joints and you stop your strength stops going up. And then I switch to 10 reps and I do that for four weeks. I go back to my strength and boom, I'm stronger.

It's like, oh, why don't I do this before? Well, when the goal is to see your deadlift squat bench, you know, it continually get better and better as far as the amount of weight you're lifting and then you have to move into this like eight to 10 rep range. Obviously, you have to dramatically drop that, right? And the mindset is supposed to shift. And so it's a, it's a psychological game that you go shift. Yeah, it's like, I, my goal is to see more weight on the bar Yet here I am training with significantly less weight on the bar for the next three to four weeks It's a bit of a mind-fuck for most people that are very focused on the strength side to want to do that

And it can be very addicting to want to swing back into that especially when you're young and you're not you It's easy for me now because my body starts talking to me real quick You know, I'll go I'm gonna do another week of this heavy lifting and then it's easy for me now because my body starts talking to me real quick. You know, I'll go, oh, I'm gonna do another week of this heavy lifting and then it's like, oh, you know, that's why I feel like. This is where a program's really coming as benefit because it takes you through that. It's written.

Yeah, it's written. This is what I'm doing next. Like, you plan ahead for that. So that way, it still benefits you to come back and increase your lifts and still focus on that. But you need to do what's beneficial for your body to be able to keep performing at a high level. And I can't stress this enough.

It's not just a little lighter. It's a lot lighter. A lot. Strength people need to understand this. It's like, I squat with 500 pounds. So if I go down to 400, then I'll do 10 reps. No, go down to 300 and do the 10 reps. You gotta go way lighter.

It's totally different. Our next caller is Ethan from the UK. Ethan, what's happening? How can we help you? Oh yeah, I had a question about periodized my training for different, sorry, let me get it up. It'll just be easier, forget it up. Sorry, I had a question about periodized my training

about different goals and my current dilemmas. So I'm currently like 21 and I've had like a few different injuries. I've played around with different split training and like volume and like my frequency and that and I've started a certification for my personal training but like I've always been riddled with injuries, where there's planes, sports, or whatever. And like, it feels like whatever I'm doing, after a few months, when I get back to full fitness, it's kind of like, I just get hit with another injury. And I'm just kind of like, wondering, what could I be doing or is there something wrong that I'm doing in my training? Well, we wanted a little more about the injury, right? So what types of injuries are we talking about? And is it like, are you getting injured like during a lift? Or

is it just chronic nagging pain? Like, give us a little more detail. It started off like a few years back just before I got like fully into like the gym and like lifting and fitness and all that. But I had like a I ruptured my ACL, my left ACL had some but the meniscus damage and that, you know, I got healed, got went for a surgery, got healed and I spent a lot of time doing rehab so I know how important it is. And then a few months later I had another groin injury so I tried to rehab that. And then my last injury was a what I'm what I'm guessing is a rotator across injury. I went to a few different physios and that and they kind of then give me like a definitive answer.

Well, how are you, how are you hurting like each time? Like so how did the ECL go? How did the growing go? Yeah, yeah. When we've with the ACO that happened like it was like an impact in, so like the inside of my inside of my leg and I just let it crunch and my knee gave way sort of thing. But with the ACL that happened, it was like an impact in sort of like the inside of my leg and I just let it crunch and my knee gave way sort of thing. But with the shoulder injury, like this wasn't anything direct. I think it was from when I was just leaning

and all the way to my car and I kind of just lost and displodged it. But I'm not too sure, I don't know how I done it. I just remember the next time I was lifting, like I haven't pained that sort of thing. And I've only just recently got over it. But every time it was like, every time getting back to full fitness, that's when I'm having some troubles a few months later. Ethan, are you, are you really flexible? Yeah, pretty flexible. I work a lot on mobility. Yeah. You might, you might, you might just lack stability.

In other words, your strength might not support the flexibility that you have. I've trained people like you where they've got really good flexibility, but they lack the stability to support it. And so when they move outside, because what gave that away was you say, and you were leaning in your car,

and you felt your shoulder kind of give way, that's a, that's a stability issue. Now, here's the bottom line. I mean, ideally, you're gonna wanna work with someone that's gonna really break down and identify what's happening with you, but I can send you a program that I think will benefit you tremendously.

I think map symmetry will highlight these imbalances and your right to left and work on stability naturally. If you follow the program as it's laid out. Yeah, I mean, I was looking at MapSyritry because most of the injuries that I've had where if it's been like a, I don't know, like a tweak in my back and I've had to just like rehab that

or like my rotate cut. There's always been on my right side and I have noticed like having some like mushroom balances, not something that's like drastically noticed and what was something that I can notice. So I was having a look into like MapSyritry, but I don't know, not something that's drastically known, it's something that I can notice, so I was having a look into map symmetry, but I don't know, I don't know.

I thought it was maybe because I'm doing too much, like I think I've got an tendency to want to do too much in the gym or in my life at home or too much, like rehab or I don't even know, but then I'm thinking it could be down to recovery, but I'm not too sure. I mean, it could be all three of those things, actually. I mean, if you got the athletic mindset, you could be getting after it too much, and then

you could be also not allowing the body to recovery, and then you could also need more stability. And still, the prescription would look the same from what Sal saying. I think that no matter if it's all three of those things, I would still steer you in the direction of map symmetry because it's going to one slow you down, you're going to have to do isometrics, which is also going to give you better connection. And then it's going to work on all the unilateral training, which is going to balance out the body better. So I think those things are no matter what the prescription is going to be the same, ideally to Sal's point, having somebody who can be there to assess you. But if at the bare minimum, I would be running a program like that.

Yeah, you may find you need to dial down your intensity, your volume a bit, allow your body to fully recover, but to Salis Point, most athletes that have these reoccurring injuries or injuries that kind of spawn from one part of the connect chain to the other, it's all typically it's all typically it's an instability that's not being addressed. And so to kind of take your time through that and really sort of detective your way back and to find out what the root of it all is, is going to be massively beneficial for you to then build upon that and become stronger and more effective in terms of your performance. My guess, my guess is gonna be that your flexibility and your stability

aren't necessarily matched. And the ACL injury, you got hit in the knee, so that could happen anybody. But that's probably why you're growing, got pulled afterwards, because whatever... Yeah. ...and it's just putting stress on other other joints and it's just one ring. Compensating all of that. Yeah.

So, I want you to do a symmetry, and we tell everybody this, but I'm going to make this a point. Start with the side that is weaker with all the exercises, and then that's going to dictate how many reps you do with the other side. Even if the other side feels way stronger, just follow the weaker side. The whole program is about 12 weeks, and you should notice some pretty good balancing effects from following a program like that.

And the reason why it's so effective is because regardless of what your issue is, it tends to get highlighted and corrected because you're doing one side at a time. So it's really a general program that tends to work really well with lots of different specific issues. So we'll send that over to you.

OK. Yeah, yeah, yeah. Yeah, that'd be great. Thank you. I mean, I tend to like flat between like hypertrophy training and like more strength training. But I do chuck a lot of like isolation and unilateral movements in it, just because I want like the symmetry to still be there. And I want the symmetry to still be there,

and the muscle to be balanced, right? But I have noticed, like my left side is a lot stronger. Even like my left, it was my left ACL that I tore, and now getting back to full fitness, my left leg is a lot stronger than my right leg. Not a lot, but like I can notice a difference. So maybe, yeah, something like a symmetry program to like kind of bring the lagging style up. Yeah, on that longer. Yeah, symmetry is always. Or it's up to to be there a bit longer. Yeah, so just throwing in some you know,

loud stuff is good, but making it a focus for entire block of training, that's I think what you need to do. So that's what map symmetry is. Symmetry is gonna be great for you. Yeah, follow that and then see how you feel afterwards. All right, thanks very much. Yeah, I just wanna say I'm a it's gonna be great for you. Yeah follow that and then see how you feel afterwards All right, thanks very much. Yeah, I just want to say Huge from like I've been listening like I know you're in a half an hour

I've learned so much from you guys. I just want to say thank you. Yeah, pretty much. Thank you Ethan Thanks for calling it Yeah, it's you know when you get that I'm sure you guys have worked with people like this Look at one injury and then it's like after that lots of injuries and it's all connected to Neat turns into hip issue. Yeah, opposite shoulder issue. Especially when you're talking to an athlete because you get like the knee injury ankle could be anything right and then they still they then they rehab it so they go play and

then they go play and when you when you play a sport sports are explosive and dynamic and when you call upon the body to do something explosive and dynamic and there's a breakdown somewhere in the kinetic chain so it just figures away around it that's right like so so now even though his knee has rehabbed and it can function walking and squatting and doing pretty basic movements but then he goes back to do like an explosive soccer move or something. It's like, it isn't the same. And it hasn't, and you have to kind of train it all the way back up to that and balance everything out. Otherwise, other parts of the body overcompensate.

And then they get injured because it's like, oh, we've never torqued on the, the hips like that because normally the, the ACL and the knee support this movement. And because they haven't been trained up properly. And here's what it is is that there's two things. One is in isolation, your knee may be just as strong as it was before. That's right. But your body has a memory.

You have an emotional connection to that injury. So even if everything theoretically could work like it did before, like when you get an injury, you still want to protect you from that. Yeah, I mean, when you hurt yourself, everybody knows this. I've hurt myself real bad. I am weary of doing lifts that work that area. It takes me a while to build up the confidence. And that's what I'm aware of, not, you know,

let alone what I'm not aware of. So it, it, so just rehabbing doesn't mean you're ready to go back to what you were doing before. I've had to tell people this many times, like great, I'm glad you rehabbed. We still got time. We still have a lot of time to get you back to where you were, you know, how you were moving before. Our next caller is Emmy from Illinois. Hey, Emmy, how can we help you?

Hi guys, so thanks for having me on. I've been listening to the past five years and I'm internalized a little wisdom that you share on the podcast, kind of to the point where we're like the little voices in the back of my head. So it's really cool to be here and to talk to you face to face as it were. So thanks for taking the time to take my question. Awesome, very nice. I'll just dive right into it. So I'm the fencer. I competed in high school and college, but I haven't practiced fencing for a few years since

graduating in 2019. So a bit about the sport. Fencing is an Olympic sport. It's highly explosive. There's a lot of lateral movement, fencing is an Olympic sport. It's highly explosive. There's a lot of lateral movement, which changes the direction. So in some ways, it's kind of similar to tennis or basketball. I want to get back into it.

Nothing crazy, just practicing, if you want to week, mostly for the mental health benefits, because my fitness goals are longevity. The major concern I have though is that my strength to weight ratio is pretty off from my performance peak. So I'm concerned that I'll injure myself if I just dive right back in.

So my question is, how would you guys recommend I trained to prepare myself for fencing again? Wow, you know it's funny. Smart, you know what's funny, I mean? I went through a period of watching fencing videos on YouTube, I think. Did you really? Awesome. It's so fascinating. How what level did you compete at? So I competed at the club level for college and then also at national tournaments. So you can

have a compete on a team, which is what I did for college. And we were club champions for three out of the four years that I was there. And then you can also compete nationally or internationally. I mean, I'm not at the Olympic level, but you know, there's stuff like that. So if there was an intruder in your house, are you more likely to grab your sword than grab a gun or something? So, you know, my deathly range is like six feet away. So if you're closer to me than that, I'm useless. Are you exercising regularly now? Are you still working out?

So great question. So I live a pretty active lifestyle. So I'm getting over 10,000 steps per day for sure. But I'm taking it pretty low volume on training. I'm a PhD student, so I work a ton, and I really like leave it all in the field that work kind of a thing. So I don't, I fall into the trap of feeling like I don't have time, and I particularly don't have energy to be like really crushing at the gym. So I'm trying to do like at least once a week getting in the nice like full body workout, but that's another complication of, you know, the advice I'm asking for is something that fits my schedule. Yeah, well, I got something for you, I mean, would it be possible for you to practice one or two lifts a day,

would take you about 15 to 20 minutes? Would that be something you could do where you just like, you just go one or two lifts and then you're done, but do that on a daily basis? Yeah, that if it's great, there's actually a gym in between my house and my work. So if I'm walking to work, which I'm trying to do to get my steps in,

then that would be like very reasonable. Okay, that's believe it or not, that's actually gonna give you better results than the once a week full body workout. It's between the 20 minutes. Just, yep, literally go to the gym, pick one or two compound, you know, full body lifts, like squat or a deadlift

or an overhead press or a lunge, or you can even pick a couple isolation exercises to make up for the fact that it's not compound. Do 15 to 20 minutes, practice the lift, so keep the intensity moderate, moderate high, not high. You'll get great results. As far as fencing is concerned, this is gonna be a mindset thing.

So when you get into the training of it, you have to go, you're going to have to go slow because you got to relearn your body. It's like you said earlier, you mentioned straight to weight ratio. It's not the same body. You haven't practiced as like you did before. So you're going to have to go into it and try your hardest, really fight your competitive urge to kick someone's ass and just go real slow, real easy, and then slowly allow yourself to feel comfortable moving. That's the only way that you're going to be able to get it back into fencing. Because the strength frame is going to help, but you still have to practice the skill of fencing.

So start really slow and give yourself a long time. Like say, okay, I'm going to do this for for, I'm gonna do six months of taking it easy before I start to test myself a little bit, but six months of consistent practice. Anytime you're gonna place your body again in like that, like high intense explosive type movement and you haven't done it for a long period of time or you're trying something new in that direction.

Like the effort and intensity on like trying to strength train and be resilient to that is one thing, but also the mobility and the reinforcing your joints has to be a really high priority in combination with that. So you're always kind of checking the stability of the joints, the range of motion necessary for you to pull off some of these moves and to be able to stabilize quickly with that

and decelerate your body just as much as you're accelerating your body. So just to keep that in mind, like that should be a high priority for you either before priming and then also, you know, sort of the work after that in terms of mobilizing your joints. I'm going to stress the point that Justin Ansal, both are making even more. So I don't know how long you've been listening to the show, but during the time that we've been recording the show, I tore my Achilles. And I tore my Achilles from the exact thing that you're talking about right now,

is my strength to weight ratio did not match what it did when I played basketball. When I played basketball competitively, I was like 180 pounds. Like then also I'm beginning this big meat head, okay? 230 pounds. And because I felt, you know, I was still in shape, I was in good shape. I thought I could go out and play basketball. And I even thought, oh, what I'll do is I'll just go do

some pickup games at 24-hour fitness. So not real competitive, like, not in the high school. But because I still have that athletic mindset, when I hit the court, as you probably do, when you pick up the, you know, pick up the fencing, same thing like, and I blew my Achilles. And I was not even going really, really hard, but my, the ratio was off and my Achilles just weren't ready for that type of movement. So be very, very careful and cautious of that, especially like the Achilles and to reinforce that, you know, I wish I would have followed our friend, Corey Slesinger.

He puts together a lot of really good like training exercises to reinforce the joint mobility and strength, especially in the ankle, the knee, and the hip area, which is, he's specific to basketball. So even though it's not fencing, I think a lot of those movement and exercises has carry over to supporting what you're trying to basketball. So even though it's not fencing, I think a lot of those movement and exercises has carry over to supporting what you're trying to do. So take a look at his Instagram.

And I will have somebody tag it on this, what it is. I think it's a Sleshinger training or I forget what Corey is. Sleshing strength. What is it? Sleshing strength. Okay, Sleshing.

And we'll tag it on this episode or whatever so you can see it But take a look he's got a lot of really cool Exercises that he assisted plyometrics. Yes, things like that that you can still get the response But dude in a way where you're not adding damage. I do have a very specific question though I wanted to ask you like can you watch Zorro without like totally being cringe so Can you watch Zorro without like totally being cringe? So, um, I would underscore again, that this is the Olympics for defencing.

So we move like forward and back on a piece. Like it's, it's very, um, there's no jumping. You're not, yeah, it's not like, so it's not like, I'm not like, you're being defencing. No, okay, okay. Yeah, no, listen, I mean,

the biggest challenge for you, I'm gonna tell you right now, you said you're studying for a PhD is gonna be a consistency. Yeah, one or two exercises a day. That's it. Literally, you walk in the gym, go in and pick from squats, deadlifts, overhead presses, lunges, rows, bench presses, you know, all the compound kind of basic lifts. And just pick one or two, practice them. And in and out, in and out 20 minutes do that every single day, you'll be blown away by the results you get. And I, it'll be better than doing one full body workout a week. It'll actually be better than that. So just, just start with that.

And then when you go practice, you know, go really easy. And keep them, you are just so you know, you're throwing a bit at yourself Okay, you you're not really lifting consistently right now Sal's advice is perfect for like you want to you want to maintain a healthy fit strong good-looking physique like that is perfect You also kind of have this like oh, and I also would like to get back into fencing a little bit Which is a total different goal and would require a different discipline. So you are, and then oh, by the way, I'm gonna go get my PhD, okay?

So you are biting off quite a bit right here just so you know, and personally, I would probably pick one of those two things as far as what's going on with my training that I would probably focus on currently right now. Not that you can't necessarily do both, but you are asking a lot to say, hey, I have a total different strength to weight ratio now.

I recognize that I probably need to get my, which is very smart, because if not, you probably will do some of your Achilles and knees or your hips. So knowing that you need to address that. And then at the same time too, you're like, I'm limited to the time that I can lift weights and I also want to be overall healthy.

So I personally, I would try, if you were my client, I'd be like, Hey, can we, right, you're in the middle of this PhD, can we just do the advice, sourcing and just be strong and fit and then maybe over time? Wait, how do you feel? Yeah, wait, see how you feel, get in the rhythm of that. And then I'll, then I'll start to give you little bits of this Corey's lesson, your guys movements and I'll start adding those into your routine because a lot of that stuff you could do either at home or in those small training blocks that Sal is talking about and start kind of building that resiliency up to kind of drew both all at once.

You might be setting yourself up for failure and I think it would be an incredible accomplishment to do either one of those simultaneously like you but while getting your PhDs. Yeah, see what happened. What are you studying by the way? I do cell biology so so particularly in fact, Easy stuff. So it's very topical right now. Awesome. Awesome. Well good. I'm glad you're doing that.

We need more scientists in that field. Yeah, practice the lifts every day. Just do that. See how you feel. I think you'll be very surprised. Yeah, thank you. Thank you for helping me balance my different goals and, uh, and obviously much love. Thanks for everything that you guys do and building up this great community. Thanks.

Thank you. Appreciate it. Thanks. Yet you fencing is crazy, bro. If you ever watched the competition, first of all, first of all, it took me a while to figure out who the hell made the point. Like you see them. Yeah.

Did you do to be? Well, you guys are a boasting. Can you imagine being the intruder and she grabs her fucking sword? Bro, get out of there. You're fucked. She does it like some, some little warm up. Yeah, you got a bus dad. Could you imagine being the intruder and she grabs her fucking sword? Pro. Get out of there. You're fucked. She does some little warm up from the ground. It's like just skewers you, right?

It's not like a slicing. You're like, you didn't even do any look down. Oh. Yeah. Yeah, you know, she's, okay, so, okay. I already know this personality type. PhD student was a competitive athlete. She's high achiever.

Yeah, very likely to be like, I'll do it all right. And burn herself out. That's why I'm like, look, just go. And I also know like, like it's harder for somebody with the busy schedule to pick an hour a week to take that out of their schedule versus just 15 minutes a day. You know, do you go do one lift? That's it. And she said it perfect on the way to work or on the way to, you know, school. I do my lift or two and then I go back at it and I think that would be. It's great.

No, your advice around that I think is absolutely perfect. My concern with her is that she's also wanting to do it while also get back at Fencing. Yeah, I think so. Because I mean, I have this feeling right now, like I've been saying this for a while. I really want to get back into playing basketball and I've been telling myself, and I haven't been putting the training in. And the truth is I also want to stay fit and muscular. And so that's been taking enough of my time

just kind of balancing that out. And so I've, you know, passed up on going down and playing ball, even though I really want to, because I know better. I know that I'm not putting the work in necessary to really protect myself from not getting hurt, and I know my mentality going into playing that sport is I don't have an off, I don't have this like,

oh, I'll just kinda play slow with everybody. Let everybody whoop my ass, like that's not happening dude. So I would prefer her if I could, you know, convince her just to do your advice. Yeah, same. You know what I'm saying? And get fit, get strong. So yeah, you feel.

And then just take it from there. Yeah, and then like, okay, and then if you really then want to also, then we'll add in, like let's start adding in some mobility work and some plyometrics and some things to like benefit. What do you got to start at the elementary, right? That's the idea. I got to my kid's school, I dominate them.

I moved to the junior high. Just dunk on them. Go to high school. It's just, it's level. What if we totally misunderstood and she said competitive fencing, it's literally people building fences, so you could do the fastest. You imagine that? I didn't imagine it all. Our next caller is Granny guns from Pennsylvania. Oh my good. I've seen you on the talks. How you doing? What's happening, Granny? I'm ready. Thanks. What's your question?

How can we help you? Okay. The main question, first question is going to be, what are some of the most common misconceptions about lifting at an older age? And how can those misconceptions be dispelled? Oh, great question. One of the number one misconceptions is that strength training is dangerous

and that if you have joint pain, strength training makes the joint pain worse. So I would get clients, let's say over the age of 65, for example, and they say, well, I can't do anything. Is that bad news? That involves my knees because it's gonna make my knees worse. That's totally false.

Now, of course, you have to train appropriately, but strengthening the muscles that support the joints makes the pain much less, and in fact, oftentimes, actually corrects the issue in the first place, and the pain is gone completely. So proper strength training is one of the best forms of exercise to fight the, some of the things that happen to our bodies as they age,

and this includes pain. It's the best anti-aging thing you can do. There's also this idea that you cannot be in the best shape of your life when you're the oldest you've ever been, right? So you're, I've had many clients that are 65 years old and can say that I am healthier, fitter and stronger, Adam, today at 65 than I was at 25 or 35. And a lot of people think that you can't do that. You absolutely can get in the best shape of your life even in advanced age. I agree 100% because I am a classic example of that. I had knee pain and I started exercising

and it has improved my knee joints and the support around my knee caps and I don't have the knee pain that I had eight years ago. Excellent. What's awesome? What else you got for us? The next question is the benefits of lifting at an older age, which you've already expressed some of physically but mentally, and how it can be preventative for some health issues for people at an older age. Oh, boy. You know, it's the only form of exercise that has been shown to kind of stop the progression of the amyloid beta plaques that seem to be associated with Alzheimer's.

Now, it doesn't, we know it doesn't now, it doesn't cause the symptoms, but there is some kind of a connection. And strength training is a study down at a Sydney, Australia, that showed that strength training had the best effects on the brain in that particular context. Also, strength training trains proprioceptive ability, better than almost any other form of exercise. So if you think about like running in place place like on a treadmill or riding a bike, you're

kind of doing the same movement over and over. Proper strength training involves moving laterally, moving in the, you know, forward, backwards, rotating, bringing things above your head. This trains what's called proprioceptive ability in the brain and balance, which was as we know, is people get older, strength loss and issues with balance contribute to falls, which are actually one of the number one cause of problems and even death as we get older. Strength training directly combats those things. Then, look, when it comes to the brain, insulin sensitivity is very important.

So when you look at cognitive disorders, there's a very strong correlation between cognitive disorders and insulin resistance. Well building muscle is one of the best things you do for insulin sensitivity. The very insulin-sensitive tissues, muscle also stores glycogen, which is what we get from carbohydrates. So building a little bit of muscle makes your body more sensitive to insulin. And this likely has a very direct effect on brain health. So it's phenomenal for cognitive ability.

I'm going to keep exercising that in that case. I'm going to keep lifting heavier weights. All right, you got another question for us? Certainly. Benefits of having fitness routine at an older age. How can you give retired people, people that are retired, actually have nothing to do. Give them a purpose. Well, you just said it right there in the question.

I mean, that's one of my favorite things of getting a client. I mean, many times, trained clients who just recently had a spouse pass away and you see them, they look like they age 10 years overnight when something like that happens and they lose their purpose to live. And having a reason to come to the gym, to get stronger, to get healthier, gives them a goal, gives them something to focus on.

A lot of times we'll reignite that purpose in their life. And so I think it's one of the best things that you can do for somebody in advanced age, especially as they're going in that, that part of their life, or that season of their life, or their retired, or losing a spouse, is keeping them focused on continuing to grow and improve himself. You know, just because somebody is 60, 70, 80 years old does not mean that we continue, we cannot continue to progress and get better. Yeah.

Yeah, it provides, you know, strength that it provides community. If you're in a gym, you get to show up and interact with people. So there's like more opportunities for those types of interactions every day where you have this community, you have this network of people that are there supporting you. You're able-bodied again because you're now providing your body with strength, so you can be out and about and walking and traveling and doing more things that you can be involved in.

So there's just a lot of benefits to focusing on strength training for that reason. Yeah, and here's a big one. It's a very simple. Before you retire, you tend to have structure in your day and it tends to be connected to your job. So it's like, I wake up at this time, I go to work, I come home at this time, I eat dinner, do my thing, and then I repeat the thing.

And then all of a sudden, you don't have work anymore. And your days start to blend kind of melt together and you lose structure. Some of my most consistent clients were clients that were retired because it gave them structure. So they set that workout and then that workout became an anchor point for their day. So I know that at 8 a.m., I'm going to go to the gym and I'm going to work out and that sets them up. They wake up at a particular time because they have a workout.

Well, now that sets me up for lunch when I meet with my friend and they develop this schedule, the structure to their day. So, and that's, I mean, that's just old advice. It's like when you retire, one of the things that people will tell you to do is to create some structure in your day, like keep structure, even though you don't have to get up for work, give yourself a time to wake up, a time to go to bed,

and things to do in the middle. Otherwise, it just kind of starts to blend together. And it feels like you're aimless. And it increases that libido, am I right guys? Very good. All right, you got one more question I see? Yes, dietary needs for older people, specifically trying to maintain the active lifestyle. Which should they focus on in their diet, not only for physical performance, but mental performance

Everything I mean in general what would be the best things that They should focus on to keep healthy and physically active protein first protein They actually pro it's been shown in studies higher protein diet is actually More beneficial as we age believe it or not So now it's actually that's actually starting to become standard practice as to advise people as they get older to eat more protein. The other thing I would say is supplementing with creating is actually quite important for cognitive health

and for cellular health. So I would find that when I would have my older clients take two or three grams of protein a day, that they would come back and say, oh man, I just feel better. I feel more energy. I feel sharper. Cratein increases the amount of ATP that our cells have as energy. And that's all the cells. So that's just your muscle cells, but it's every cell in your body runs off of this energy. So Cratein is a very good supplement. And then I would recommend nutrient dense foods, very, very nutrient dense foods. Whole eggs are very nutrient dense. Meat is very nutrient dense. Fish is very nutrient dense. Now, of course, there may be some contraindications. So, of course, if your blood lipids are okay, everything looks good, doctor says, you know, everything looks great. I would go for those nutrient-dense foods because nutrient deficiencies are actually quite high

in the aging population. And actually you start to see these nutrient deficiencies appear in aging populations more often than, sometimes you see in the younger populations. And I think it's because they think they need to eat less, they become less active, or I need to cut certain foods out of my diet. And they often tend to be some of the most nutrient-dense foods.

So those are the pieces of advice that I would have. Yeah, and to add on to that, I mean, my clients would always be encouraging to get blood work done so I could be more specific, right? Because one client might have an iron deficiency, the other one does not. One client might have a vitamin D deficiency, the other one does not. And those types of supplements are going to be far more beneficial than taking some of the, you know, performance supplements and things like that over the counter. So the generic first advice is keep them on a high protein, whole food type of diet.

That's what I'm pushing. And then get blood worked on. Let's see if there's any other areas that you're lacking in nutrients. And then we would supplement for those things for overall health. Totally. Is that all your questions? Being on the diet, I just have one more question. I was just thinking about it. What would you be talking bone support in older people?

And I know our bones deteriorate. They become more fragile. And yes, muscle will help support them. What about dietary supplement for bone support? And then the other question I have is getting too much B12, or vitamin D in your system. How is that detrimental for us older folks? Yeah, so okay, so let's go back to strengthening your bones.

If your muscles are getting stronger, your bones are getting stronger. There's nothing that'll make your bones strong like being physically strong. So nutrients aside, you gotta lift weights, you gotta have weight bearing exercise to strengthen that. If you find a 75 year old that is consistently

done strength training for 30 years, their bones are gonna be as strong as the average 20 something year old. I mean, literally it makes that big of a difference. If you're building muscle, you're building bone densities. Yes. Now, as far as nutrients are concerned, you don't need to supplement with any nutrients unless there's a deficiency.

That's right. So unless you have a deficiency in calcium or vitamin D or magnesium, for example, those are all important nutrients for bone health, unless you have a deficiency, supplementing with them is gonna help. So I would first get tested to see if I have a deficiency and if I do, then I would supplement with whatever I have a deficiency in while strength training,

supplementing with those things if you don't need them, isn't gonna help you out at all. And you mentioned B12 and vitamin D. B12 is water soluble. So you can definitely take too much and you'll start to notice some nerve side effects, maybe some neuropathy. If it's really high,

but you gotta take a lot of B12 for that to happen. Vitamin D, on the other hand, is fat soluble. You could definitely take too much vitamin D, and that can be toxic to the body, but the only way to know is if you get tested. The only way to know if you're taking too much or too little is to get, and it's very simple vitamin mineral test.

There's hair tests that do it. We work with Dr. Cabral's team. In fact, we have a free forum called MPHolisticHealth.com that anybody can join on Facebook. And they talk about testing where you can see if you're lacking certain nutrients. But if you're lacking nutrients, supplement with them. If you already have them,

supplementing with them makes no difference in no sense at all. Especially the fat soluble ones because they get stored in the body. So vitamin D, you can definitely go over B12. A lot more challenging. Is it possible? Yeah, you could supplement with the crap out of it, but it's because it's water soluble, we tend to not see people take too much vitamin B12. But that's why the original advice is first to high protein whole food diet first.

That should cover most things, but then there still could be deficiencies. That's why we do blood work, find out what that is, and then we only supplement for something that you're deficient in. We're not going to supplement just because people market to advance people in age that, oh, you should take calcium for your bones,

or oh, you should take B12. That's such a general blanket statement for everybody. I've had plenty of clients in advanced age that don't need any of that because they have incredible diets. But then I've also had plenty of clients that are in advanced age that need a lot of that supplementation. So it really matters on whether you need it or not

and how you've consistently ate over your lifetime and then finding that out first before we ever recommend a sample. Yeah, it's like taking your card to the mechanic and the mechanic does zero diagnostics and then tries to fix your card. Like it doesn't make any sense, right? So you gotta get that testing done

if you want to supplement the right way. Okay, that was a good answer. Thank you very much because I'm having some problems with neuropathy myself and I do take B12. So I'll just eliminate it from my diet. Yeah, you might be taking too much and it's an easy test.

You can actually get B12 tested in your blood and if your levels are really, really high, I mean, do you eat meat on a regular basis? It's not a lot. Eggs and fish and turkey primarily, not so much bread meat. That's okay. And how often do you eat eggs, fish and turkey? Eggs every day. Turkey usually every day, beef may be every other day. You're B12, you're probably getting an FB12 from your food, but the only way to know for sure is to test it. But if you're getting some neuropathy, it could be that you're, I mean, how much B12 are you taking?

You're taking what? Like 12,000, 15,000 MCGs a day. I don't think it's only like 12 milligrams once a day. Yeah, 12 milligrams is a lot of B12. That's like what is that? 5,000 percent of the RDA or something like that? I have to look at the bottle, honestly. Yeah, I might be wrong, but that might be a big dose.

Again, it's water soluble, so they can do that, and usually people are okay. But if you've been supplementing a long time with that much B12, while also eating those things, I would get your blood levels tested just to see if your blood levels of B12 are just are too high. Very worth it. They did tell me that one time they tested my blood and told me to back off on the B because I had too much in my blood. I did back off but I still have the neuropathy issues somewhat.

Yeah. I would test again and then stop taking it if that's the case. But thanks for calling and thanks for what you do, by the way, you look phenomenal. I love your videos. Thank you very much. You got it. I'm going to keep going at it. I'll enjoy it.

You got it. Thank you. Thanks again. Thank you. Bye-bye. You know what I love about people who work out as they get into the advanced agent are consistent? The difference between, for example, the difference between her and everybody else in her age group is so, if you see her move and walk around and it work out, compared to the average person

her age, it's so different. It's like literally, she's mobile, she's independent, she's healthy, she's strong, and they have they're on 15 different medications, they need help, they can't do everything for themselves. Oh, it's absolutely. What I love about her story and people like her is that I believe that she found strength training way late in her life. So it's always really cool to see somebody in advanced age be able to say things like, you know, here I am in my 60s and I feel like I'm in the best shape of my life. That's phenomenal when you think about that.

And it's so counter to what people think. They think like, oh, I'm, you know, my best was when I'm in the best shape of my life. Like that's phenomenal when you think about that. And it's so counter to what people think. They think like, oh, I'm, you know, my best was when I was in my 20s. And, you know, when you get 30, 40, 50, it's just like, oh, it's, I'll never be like a young kid anymore. And my two-old will work out. You're two-old not to work out. 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 Mind Pump Justin. Adam is on Instagram at Mind Pump Adam. And you can find me on Twitter at Mind Pump Sal. Thank you for listening to Mind Pump.

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