Mind Pump: Raw Fitness Truth - 1909: Building Muscle With 20 Minute Daily Workouts, Switching From Low Rep to High Rep Training, Adjusting Training When Working a Demanding Job & More (Listener Live Coaching)

Episode Date: September 24, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Here is an interesting way to stimulate muscle growth, loaded passive stretching! (2:25) Have insomnia? Wear those blue-blocking glasses y’all! (18:59) A parent’s battle with sleep routines. (24:16) Funny moments with the Mind Pump kids. (32:11) Nutrient deficiencies can cause A LOT of irritability. (34:25) A conversation on the decline in Christianity in America. (37:54) Revisiting the actor’s “pump” debate. (45:08) Caldera Lab, the results speak for themselves. (49:18) Quiz: What are the different types of female orgasms? (50:25) #ListenerLive question #1 - Following the 20-minute workout approach you outlined in a recent episode, how would you split up your MAPS Programs? Do you think that would still achieve the same effects as the program originally intended? (55:26) #ListenerLive question #2 - How do you make the mental switch from low rep training to high rep training? (1:03:50) #ListenerLive question #3 - Are there any precursor exercises or stability moves I should be doing before jumping straight into something like MAPS Performance? (1:14:18) #ListenerLive question #4 - How much is my hectic job preventing me from building muscle, and how can I counter the negative effects it has on my bulk? (1:23:58) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Felix Gray for an exclusive offer for Mind Pump listeners! Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** September Promotion: Skinny Guy Bundle (MAPS ANABOLIC // MAPS AESTHETIC // NO B.S. 6-PACK FORMULA // INTUITIVE NUTRITION GUIDE // OCCLUSION TRAINING GUIDE.) HALF OFF!! Also, the Fit Mom Bundle (MAPS ANYWHERE // MAPS ANABOLIC // MAPS HIIT // and INTUITIVE NUTRITION GUIDE.) HALF OFF!! **Code SEPT50 at checkout** Effect of passive muscle stretching in osteoarthritis of the hip MAPS Fitness Prime Effect of evening blue light blocking glasses on subjective and objective sleep in healthy adults: A randomized control trial Beyond Meat COO Doug Ramsey arrested for allegedly biting man’s nose after Arkansas college football game The Decline of Christianity in the U.S. Zac Efron Says He ‘Almost Died’ After Shattering His Jaw Caldera+Lab Reviews - Does This Product Really Work? The Three Types Of Female Orgasm, According To Science Visit Path Water for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount** Mind Pump #1890: How To Get Jacked In 20 Minutes A Day MAPS Powerlift   MAPS Symmetry   My $100,000,000 Morning Routine – Alex Hormozi Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Alex Hormozi (@hormozi) Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right in today's episode. We answered live caller's questions, but this was after a 44 minute introductory conversation, where we talked about current events, scientific studies, fitness, health, wellness, and much more. Also, you can check the show notes for timestamps if you want to fast forward to your favorite part.

By the way, if you want to be on an episode like this one where we can talk to you live on air and help you out, email your question to live at mindpumpmedia.com. Now this episode is brought to you by some sponsors. The first one is Felix Gray. They make the best blue light blocking glasses you'll find anyway. They look good. They're clear, so they're not red or orange, and they work. They block the blue light that can affect sleep, melatonin production, stress, eye strain,

headaches, and much more. Go check out this company. Head over to FelixGrayGlasses.com. That's F-E-L-I-X-G-R-A-Y glasses.com forward slash mind pump. The other sponsor that brought you this episode is Caldera Lab. They make skincare products that are all natural and clinically proven. My favorite is the good serum. This stuff you put on your face and it just looks incredible.

Good for oily or dry skin with over 95% of the people using it noticing benefits to their skin. Visible benefits within a short period of time. Go check this company out. Go to calderalab.com. That's C-A-L-D-R-A-L-A-B. .com-forge--minem pump. Then use a code mine pump and get 20% off your

first order of the good serum. We got a sale going on this month as well to workout program bundles, meaning each bundle contains multiple workout programs. The first bundle is called the skinny guy bundle. This has Maps and Obolic Maps aesthetic, the no BS 6-FAC formula, the Intuitive Dertrition Guide, and the Ecclusion training guide. That bundle is 50% off. The other bundle that's on sale is the Fit Mom Bundle.

This includes maps anywhere, maps in a ballac, maps it in the Intuitive Nutrition Guide. So that's also 50% off. You can find them both at mapsfitinusproducts.com, but you have to use the code, S-E-P-T, 50, with no space for that 50% off discount. All right, here comes a show. Here's an interesting way to stimulate muscle growth,

loaded, passive stretching. No joke, studies show that this actually builds more muscle. You just got to do it the right way and at the right time. What's the term for that? Well, it's static stretching, but it's loaded. So there's one study I read where Norwegian scientists did this with athletes and saw from menace growth in both fast switch and slow twitch muscle fibers. And then there was another study that did this on

more advanced athletes and it saw in improvement of 6% more muscle growth by adding this. Now, the key to go ahead. Yeah, as this is attributed more to the fact that you're holding it in range and you have this like real isometric, strong type of contraction. Totally. That might be because what's interesting is you're not trying to, so let me paint the picture first

so we can address it, right? Yeah. I have 100% think it's that though. So do I. So essentially what you do is, first off, the studies, they're doing the stretching very frequently. So this is done like five days a week. Okay.

So this would be done with every workout. Number two, it's typically done after a workout or at the end of a set. So to give you an example, let's say I did calf raises on a leg press. So I have my legs out in front of me. I'm doing calf raises and I do a set until I can't do really too many more reps and I'm gonna stop the set. Then what I do is I stop by, I don't rack the weight, I let the weight drop so that my calves

are in this deep stretch position. And then I hold that for 60 seconds. Now, it's passive in the sense that I'm not trying to hold it, okay? So it's not like an isometric contraction where I'm trying to hold a weight or balance it or stabilize it. However, I do think some of that's still happening, right?

Because the CNS, the muscles have to support it in some way. How is it? It's not passive, you can't call that passive. That's what it's still referred to in the studies. Really? Yeah, so you can't call that passive. You can't call that passive, you could.

It's not, because then you would be resting on a joint. You are literally staying in order to keep that from the weight crushing you. Yeah, crushing you, right? Or ripping your Achilles off. Well, it's not that. You are actively contracting. Well, it's not that different from, you know,

remember back in the day when you would stretch your client and the client has to relax and you push them to a stretch, but you don't tell them to activate. You just, let's say old school, right? I'm just going to hold your hamstring in a stretch. Very similar. Their CNS is what is preventing that muscle from stretching any further. So I do think that there's some muscle contraction involved, but they call it passive because the person isn't actively trying to. So the force is basically kind of holding them in that position, pushing them down and sustaining that range of motion. And this is present in a lot of training methodologies.

I know in the 80s, this was getting somewhat popular. I know in the 90s, in order to outmodulate. Yes. Yeah. In fact, it's made its way into, and that's why I asked you the term for because there is a term for the one that you do in the workout like interest interest set stretching interest set stretching or They'll say facial stretching which I don't like that term because the fascia is like the super tough tissue Yeah, so it's a bit misleading that you're gonna stretch it And there's lots of theories, you know like one of the body and this is the the good and the bad of the bodybuilding You know coaches and trainers the good is they observe things at work and this is the good and the bad of the body building, you know, coaches and trainers.

The good is they observe things at work and they repeat it over and over. And then the bad is they try to, you know, explain it away or explain how it's working. And the explanation is usually wrong, but it doesn't mean the results are wrong. I don't think that's necessarily bad. I mean, that's what you would try and do, right?

You observe something, you see it works. It's like you try and communicate the best you can. Well, I blame more people that harshly criticize that so much. Well, that's one. That's why I think it's bad. It's just like harshly criticizing Chi and things like that. Instead of investigating what is going on here, and maybe there's, instead, we want to,

and this is one of the annoying things that can't stand about our skin. I can't understand it, dismiss it. That's right. Or, you know, because there's something that they're saying that is. Like your explanation is scientifically wrong. Yes.

So then all of a sudden we hammer it. And then other people go, oh, that's stupid. I saw some really smart guy dismiss that and break it down. That's not true. And so then also we dismiss something that there's something there. Well, so I agree with you.

The reason why I think it's bad is because it does set them up for that, right? So instead of saying, hey, this works, we're not quite sure how it works, but we see that it works quite consistently. What they'll do is we'll say, here's what we think. We think that we're stretching the fascia, and as the fascia expands,

it allows for more room for muscle growth. Okay, so that's easy to attack that. And then what happens is people attack the results, just like adrenal fatigue. Remember when the wellness people are like, oh, adrenal fatigue, here's all the symptoms. And then scientists will come out and be like, the adrenals don't get fatigued.

Okay, well really what's happening is there's a dysfunction between or miscommunication, if you will, between the hypothalamus, the pituitary, the thyroid, and the adrenals. So now that's what they call it, right? They refer to it as that. It's not adrenal fatigue, but the symptoms are still the same and the solutions are the same, the same.

So I don't know if we're stretching the fascia. I think what you guys think, my theory, my hypothesis is, because it's in this deep stretch position, the CNS maintains some sort of muscle contraction, that is placing another stress or demand on the muscle, and it's a new novel stimulus. Well, not to mention, this is where we tend to be the weakest, too, right? Yes. At the end ranges of emotion, we are the weakest, and so loading that and in being in this kind of isometric position, I think you're gonna get some recruitment there.

Which, yeah, you expand that strength curve just a bit more because now we're focusing on a little bit further beyond, you know, just that peak contraction. So it's like, you just have more muscle potential at that point. Tom Platz did this really well. He was a bodybuilder in 70s and 80s.

And in fact, you can look him up, one of the most flexible bodybuilders of all time. This guy would do the splits and just create in very muscular, right? But he did this at the end of every workout. He would do these really deep static scratches and you would talk about how painful it was. So the way to do this, if you wanna experiment with this,

is when you're done training a body part, is to grab either a light set of dumbbells or cables, not heavy, because you'll put yourself in a vulnerable position. But let's say I'm doing chest and I'm done with chest. I would grab maybe 20 pound dumbbells, and then I'd sit in a fly position and just try to let the dumbbells go down

as far as I can let them go and stretch the pump muscle. So for back, I would just like hang from a bar. For biceps, I maybe would grab onto a bar behind me and get into a deep stretch. For quads, obviously I could sit on my heels. And it's gnarly, I've experimented a lot with this and I do see muscle growth from it. I do, it's almost like, no, I don't see it,

like I see this kind of initial growth and then it kind of plateaus a little bit. But nonetheless, you get, and it's an easy thing to add, literally a 10 minute of really deep static stretching at the end of your workout. No, you get, and it's an easy thing to add, literally a 10 minute of really deep, static stretching at the end of your workout. Now, you get some of these results. I don't want to recommend this because I don't want,

because the, probably the high risk, potentially for the average person, but I saw a lot of benefits when we would do this, actually with very loaded. And so like, this was my early 20s. And this was one of the things I think that helped me get beyond like the 225 bench. So back when I like my, like, I don't even think I was even able to bench 225. I too, it was getting to the place where I could do to my, I remember my buddies putting

315 on the bar and each guy standing on your side and then me holding it in the, in the straight, like just barely off and being in that isometric position for like five seconds. I also remember just racking it and then holding it, and just getting the CNS used to stabilizing that much weight at the tops, holding that much and trying to drive that much force from the bottom. Man, I got really comfortable with being able to,

and I know you're recommending doing a lightweight in that position. This is more of a stretch. Like you're trying to get as much of a stretch as possible. What you're doing is is isometric, and that is also freaking amazing. What is muscle recruitment is really what you're doing, get as much of a stretch as possible. What you're doing is isometric and that is also freaking amazing. What's muscle recruitment is really what you're doing, which is great,

because I mean, I actually do the same thing and it was really teaching the bi. This is the little demand you're gonna need at this bottom position. And so to be able to connect to that and understand how much more you have to produce to work on that and then recruit more muscle fibers. I think that's a valuable way to, you know, approach getting beyond what you're capable

of. Which crazy is with isometric stuff. Of all the muscle contractions, that activates the most muscle fibers. Yeah. When you're pushing against an immovable object as hard as you can, your muscle fibers just all activate because of the weight or whatever's not moving. Yeah. And so when people talk about, oh, try to activate more muscle fibers, try to, like, a hard

isometric will do it better than anything else. And easy, by the way, an easy piece of equipment you could create yourself as you could bolt two chains to the ground. And so you have multiple attachments. And then you could literally, you know, if you have collars, attach the chains of collars, put a bar on it, get underneath it with a bench and just push. You know, in different positions or squat in different positions and just drive into it for 10, 15 seconds. I guess what I'm confused about or what I can't quite wrap my brain around is how those

two ways are that different. And the way that I'm communicating, why would that not be, why would you not get all the same benefits that you're talking about in addition to also trying to move this in moveable object? So you're like, like, who is going to potentially build more muscle? Okay, then we'll say, let's say you and I are routines are identical and everything, everything's identical. The only difference is you take a 20 pound dumbbells and you hold the deep, deep stretch, I take the barbell and go into a deep stretch and put 315 on and hold it deep, deep stretch, I take the barbell and I go into a deep stretch

and put 315 on and hold it like, who's gonna benefit the most out of this and how much are they that much different? They're different, they both have a different demand on the body, so what you're doing is much more demanding. It's a different curve too. Yeah, like if I'm driving into something,

as hard as I can, that's a much bigger demand on the body, it's gonna require a little bit more recovery, cause a little more damage, than just sitting in a stretch or holding a stretch, which is definitely more passive. So I think that's the difference. I don't necessarily think one is better than the other, depends on who you apply it to,

what other stresses they have in their training. I don't know about applying both at the same time, that might be too much. Yeah, I think that would be, I think they're too similar that you're kind of like, they are similar. It's like why, why? I would probably play with one of the other.

I think I would see myself, let's say I had a really heavy chest training day anyways, I would probably end it with something that you're doing this versus, let's say, I'm gonna, this would, what I'm doing would be something closer to the beginning of the work. I agree. Where I'm fresh. I agree. Because I want to be able to give everything I got.

I 100% agree, I would do the stretch at the end when I already have a crazy pump, because by the way, a pump with a deep stretch feels crazy. What you're saying, to activate all the muscle fibers, start your workout out with a hard isometric push or contraction, then get into your sets. You're more likely to have those muscle fibers be active from the workout.

You know, it's funny and like what's a similar and you in anybody who's done this. By the way, this is pre priming and post priming. My prime, we put this in there. Yeah, yeah, I know. So this is kind of reminds me. Yeah, I always love like so I was deadlifting heavy the other day. I always love to jump up on the pull-up bar after I do a heavy deadlift. You go deadlift 400 plus pounds for a couple of singles or triples. And then you jump up on the pull-up bar after I do a heavy deadlift. You go deadlift 400 plus pounds for a couple of singles

or triples, and then you jump up on the pull-up bar, you would think you would be fatigued because you just lifted this super heavy weight, but I think you've recruited so much back muscle that you go to do the pull-up, and I fly up. It's such a wild feeling, so if you've never experimented with that, so I think that going back to So if you've never experimented with that. So I think that going back to your point,

you're making your right. That's how I would do that. I would do the 315 hole at the bottom, do that for one or two times, and then go into my bench press and I think I would see benefits from that. Dude, speaking of pull ups yesterday, I was like, I'm gonna just do one set per body part.

I don't have much time. And I got to pull ups and I said, I'm gonna see how many I can do. I haven't done that in a long time, fresh. Like let's just see how many pull ups I can do. I got to 20. Really? 20 pull ups.

As heavy as you are right now too. I'm not super heavy right now. I'm only 206 right now. Oh, you've came down quite a bit. Yeah, it's a snoring. Right. Keeping the snoring under control. Did you really get 20?

20 reps at 206. Now, could I do that? Were you watching him, Doug? I was not. Yeah, they weren't on it. They were not on it. They were not on it. They were like, I haven't seen a hell or what.

They were, no, no, no, no. They were good enough. I definitely didn't do the ones where I hang at the bottom. Right, and so it was like, I'd stop here and then come all the way up and stop. But hanging, if I went at the bottom and hung, I think I'd get like 10, you know, 12. That's where I'm at, like 10, dude.

I do lock it up. But you also, I mean, how much you weigh right now? It's like 225 at least. Oh, well that's not too bad. It's about 230, yeah. Yeah, see I would do, if I was 230, I think I wouldn't be able to do more than 10 myself. So, I know that's why I remember when I first

started cutting way back in the day and then I did more pull-ups and I forgot that I was lighter. So I was like, oh, I'm getting stronger while I'm cutting. This is great, like writing it down. Yeah. Pull-ups are such a funny thing. Like, I mean, I'm doing, I've been doing I'm pretty consistent in my routine lately.

So actually I'm pretty strong. I think I did the other day, 12 of them. And I'm like, it's so in my heavy, I'm at 235 right now. Oh, wow. So for me to wrap out 12 at 235, if I got all the way down to 200 right now, I should be, and if I just kept doing pull ups and reduce my weight down there,

I would just, I would fly up there. What body fat percentage would you be at 200 pounds? Like 2%. Yeah, oh, my, my, my, KMI should be shredded. My, my national show, which was amateur going pro, was 203. Oh, so that's stage weight. Yeah, that's that stage weight and smaller. I wasn't

like, I'm much bigger and I because that then I went to pro and then I hit pro stage at 213, 214. Yeah, yeah. So I could, but I don't have, I don't think I have nowhere, I don't know, or near, definitely not as close as muscles. With the lean body mass. Yeah, I could easily get down to I think 205, 209, and I wouldn't be as shredded as stage because I don't think I have as much. I'm not training the same volume and frequency I was. Yeah, the body weight I'm at now,

I probably am sitting around 8% body fat, I guess, something like that. So I don't want to go any lower, but the way I'm maintaining it is just generally not eating as much. I'm not really cutting much. I'll just skip a meal here and there and just not snack and it seems to keep me where I'm at.

It's funny since going on TRT and then I'll mess around with some of the peptides here and there. It's like all this muscle memory I have from all the years of training really turns everything on, which is cool but also it's like if I don't keep myself this lean, I snore and I hate wearing the frickin shit that makes you not snore. Yeah, the CPAP or this or that, like babe, my wife's like put it on. I'm like you don't understand. I feel like like Darth Vader. Yeah, well, it's also like a big neck. It's like, oh, you're potentially gonna have sleep apnea. Trip me out. I was like, oh man.

Well, I don't know too. I also feel it's kind of like going to get in calf implants. You know, it's kind of like the same thing. It's like, you know, you can fix it. That's what you battle with. The same thing why I won't do it. It's like the same reason why I won't go order the CPAP is because I know if I discipline myself

get to get down to low. What does that mean with caffeine plants? It's like it's mean that you don't get that. It's something you can fix going you could go get caffeine plants and make your calves look bigger and better or you could go and you could put a CPAP machine on and to improve your sleep. But you know you're you're a professional in that field. You know how to address both.

Oh, very good. Got it. Get it. That makes sense. That. Very good, got it. You get it? That makes sense. I'm trying to connect it to the top. Is that off? I got it, Adam. Okay, that goes like I thought it was an easy analogy. That was really good.

Yeah, I mean, and coming from our profession, right? It's different, like if it's, I mean, this is something like. You're right, I don't want to do it artificially. Yeah, I want to do it the right way because, here's the way I look at it, is if my body's too big, even if it's not body fat, because at first I was stubborn, so I'm like, screw it, I'm lean, I don't give a shit, you know, but look, if my body's just too big,

it's telling you. That's telling me, so if I need to add something to keep me, to get a good sleep, then I'm just too big, you know, my frame is not made to be, you know, heavier than what I'm at right now. Yeah, that's, to me, then I'm just too big. My frame is not made to be heavier than what I'm at right now. You know, to me, that's why I have it. Because I know that.

You know what I'm saying? I know that. I know that my body is giving me those signs naturally. It's like, and it would fly right in the face of everything we preach and we talk about. Speaking of sleep, I was reading some studies on blue light blocking glasses. We're supposed to talk about Felix Ray today.

That's the company we work with. They provide blue light blocking glasses. We're supposed to talk about Felix Ray today. That's the company we work with. They provide blue light blocking glasses, but the best in the industry. Yeah, they're great, but I was reading about in some way. Not the cheapest, by the way. Huh? Not the cheapest, by the way. Go with cheap anything. I'm gonna do that for now.

I'm gonna go over and get hate. By the way, not the cheapest. You can get on Amazon, get some fake ass shit for 20 bucks if you want. Yeah, yeah, yeah. That's an always an option. Yeah, it's just this. No, but they, yeah, yeah. That's an always an option. Yeah, it's just this.

No, but they, for insomnia, I didn't even realize it. So I think insomnia, I think like, oh, this is like a really bad sleep issue. They're testing blue light blocking glasses on insomnia and having relatively good success. So for people who really have sleep issues, who just, it's just like, oh my gosh, I can't sleep or wake up through other night, they put blue light blocking glasses on these people,

two or three hours before bed and seeing significant improvements. What, and, you know, so for people who suffer from insomnia, this can be just a terrible, terrible situation. It sucks. If you've ever lost sleep for more than two or three nights, you know, how would a toll that places on the body? And all the treatments for insomnia are like, they're pharmaceutical and they have their own side effects. Like people take these sleep medications and they're waking up in the middle of night, eating food or having sex with their spouse, not remembering it the next day. Like weird side effects, right? Yeah. This is a very easy,

non-pharmaceutical. did you know that, Doug? I did not know that. Yes, no, it does. Bro, I'm not making this up. There are people, this is a real, not it's not a very common side effect, but people will take, like, I don't remember, was it Lunesta is one of them?

Oh, really? They'll take these pharmaceuticals and then they'll report like the next day their spouse was like, man, we had those great sex classes. Oh, really? So the other person's aware of it. Okay, yes, I was just a little concerned about that.

But they themselves are like, I don't remember. Or they'll gain weight, and they don't know that they're gaining weight. There was this one lady that was gaining weight. Couldn't figure out why, and put up hitting cameras to figure out what the hell's going on. She'd wake up in the middle of the night and make herself sandwiches and shit.

You didn't go back to bed, and not remember it. Wow. I've trained clients like that. Really? Oh yeah, no, I've trained clients like that. Really? Oh yeah, no, I've trained clients that had to put like latches and stuff on the... No. Yeah, yeah, yeah.

To lock themselves out? Yeah. Because they would literally get up and sleep walk into the kitchen and eat. Yeah, I'll never forget. I had this guy, this guy leaving. That is crazy. Yeah, it was like he was like 350 pounds big, dude.

And it's like the perfect excuse, though, you know, at the same time. Yeah, you know, it's like, I think as a trainer, that's what, because it was, I'm fast, it's hard to believe it. Yeah, it was so rare. It's like, come on, bro. He's like, dude, Adam, I have to,

I just installed like a latch on there. So I'm like, not, and so I don't know how much of it is, like, you're half aware, you're half not aware, you think you're dreaming, you think. You that or you're half aware, and then you forget. Yeah, you know what I mean? Yeah, right, yeah, right. But I mean, I literally had a client though, that was a challenge. Yeah, it is forget. Yeah, you know what I mean? Yeah, right, right, right. But I mean, I literally had a client though

that that was a challenge. That is crazy. Well, anyway, they found with blue light blocking glasses like significant improvement in a lot of people. So if you have really bad sleep issues, you know, I know. Test it out, because it's an easy thing to try. If you're wearing a sexy dick and you're not a white.

Well, what do you like? So I was probably, I'm probably the most, I mean, I think everybody else is like the least excited about that investment, everything like. So I was very adamant about the investment and feelings great because I still, so this is my bet on this, right? Is that I think that because of how much we continue

to adopt technology and we are, the phones are becoming more and more like another limb to us. I see my own behaviors and I'm aware of it and I'm always trying to beat it. So I got to think that a majority of people have really bad habits around iPads, laptops, computers, phones being in the bed with them and how much that's disrupting sleep. And what I also know about humans is that we are terrible at breaking addictions like that. And so giving you something that will help mitigate that and that will dramatically improve your sleep. So I'm betting on people's inability to discipline

themselves to not put their technology down in their bedrooms, but starting more and more research, more and more studies, more and more adversaries. I just put these on. Exactly. And so that, to me, and Philx Gray is one of the leaders in that space, and so, and they look cool and all that. Well, the bigger clear. The big, exactly. That's the big difference, because other.

Well, that was a selling point for me, because I'm guilty of this, laying in bed, watching Netflix or something late at night. And I mean, I tried, I remember when we first started this podcast years ago, you would be wearing those orange ones and I try to get on like, I can't do this. It ruins the, it changes all the colors of TV. Bro, you want to know what's weird? So I put them on, I got those orange ones back then and I put them on because I was going to eat some food and it changed the experience of dining.

Oh yeah. Because now all my food is orange. Brown, oh brown, oh brown colors. It's like we catch up, try to sell their black ketchup. Yeah, like, do I remember that? Oh, remember that fuck wants to eat black? Cause it just reminds you of like some kind of like, putrid, like rotten food, right? Like eating black, it is like,

I always thought clear Pepsi was cool though, but that never made it either. No, you want your full of brown. It's so ingrained. Yeah, it's just like, they just showed you how brilliant marketing though we've done. Because if it would have been switched the other way around, if Cola was sold as clear from the very beginning, I bet you they would have had this soon.

Well, I was thinking like talking about the sleep stuff, like in patterns and everything else, like my kids are like super dependent on white noise. And to me, I kind of trip out about, I'm like, is this gonna be something they're gonna have to work their way through eventually and like have some other option? Or is this like, is this just the thing

that they're always gonna have to have to sleep in like the association with that? So I'm like, you know, we're trying out right now to, you know, try it without it, but then like, Ethan's a real light sliver. That's so interesting. You bring that up, Justin,

because I've been wrestling with that with Katrina for a sense of the beginning, because she was like, I mean, that and like pitch black. She makes his room. There's no dependence. Bro, that's a really serious room. She tapes Katrina. Tapes the light on the smoke alarm.

Like, do you cannot fucking see Annie? No, bro, there is no light. From the outside of my house, it looks like I told my wife, it's honey, it looks like we're making drugs because his window faces out and it's in tin foil. That's right. You put aluminum foil and tape around it. Bro, we have, what do we make?

We have all of that. She did the blackout thing, then we have the blackout. I mean, you can not, not an ounce of light sneaks in and he always has his white noise. Last night, he woke up and I had to go up there and it's because his white noise went off. Yeah, and I'm just like, damn, dude, everything's gone through all that.

I mean, we've trained, we allowed, is it? Because Jessica puts white noise in Rayleigh's room? It's loud. Yeah. You can hear it in the other room. So that's it. Do you guys have the hack or the hatch? Is it like the hatch?

And she has another one. She runs it at 40%, which I don't think it's two. No, we have the hatch on the end of his room. Yeah. And then we have another white noise machine by the door because then when the other kids get up for school, that's what she does when we travel, like hotels or something like that, she'll put two or three. Sometimes we've had three white noises going on in a room.

Should you imagine there's like a, like a storm beating, like, one's like the yeah, there, ones like the Raoul Force. One waves, ones like the chirping wave. I'm like, where am I? But I can't sleep a match to what to do. I mean, I lost this battle because Katrina really has, really own the Knights and raising our son and taking care of him.

So like that. And so I can't say shit. So I put my two cents in because I don't really agree. And then she's like, I mean, you can handle them if you want. I'm like, okay, I'm gonna run the way. I know what it is. I'm gonna say, why do I always do this? Guess it's working.

But I'm like, what sucks is now to your point. I mean, and your kids are much older than mine. I'm just like, I'm so concerned that like we always are gonna have 12, dude. And he still has to have it. And so then it's like, if he goes, I mean, he's actually okay though, if he goes and sleeps at another kid's house and like,

that's what I was concerned about. I'm like, am I going to get a phone call? I can't sleep, dad. Because we've had kids stay over and they've had that same problem. Like they didn't have like all those real specific, every kid is so individual to their like sleep routine and their needs and stuff.

And so it was like, I felt bad because Everett's dealt with this the most he's younger. And so some of his friends are just so dependent on a specific stuff. Danimall, a specific type of music. So when his friends want to music. Yeah, I feel like we've gone to foreign countries. We're intervening, dude.

I don't know, when I was a kid. When I was a kid, I saw, watch old home videos, and we have a big family. And you see me, I'm sleeping on the stroller, and it's like 50 loud as the tines in the garage, eating, making food, laugh, and whatever. A sleepover there, so I'm like, maybe, I don't know. Are we overdoing it?

I don't know. Yeah, I don't know. So I'm like, maybe I don't know. Are we overdoing it? I don't know. Yeah, I don't know. So it's same here, Jessica manages it. And I say anything and she says, you want to take, I'm like, well, I guess not. That's how I lost that battle. I was just like, and she does all the research. She's also like that, right?

Yeah, and I know what they say it's better for their sleep. Like get it, you know what I'm saying? But then the counter to that is that, but then you train them to have to have that environment where, and then so it's like anything outside of a little bit of light creeps in, a little bit of different noise, get startles them and they fall versus, I mean, like you said,

like I was born that way too, vacuum-mom can be vacuum-cleaning and noise going, music going, whatever it is. Yeah, it didn't matter, I would sleep right through it. So, it's an easy house. Like, I mean, maybe not okay. Maybe not.

Maybe not. Maybe not. No, maybe done. No, okay. So what are you guys all like and you're, I'm curious because this is like this that we're touching on like one of the one of the battles in my house, right? Because and that's right carefully. I know. Yeah, I know.

That's right. This is the same bad. See how I set the table here. So, okay. And this also is why I think she does this because she is more like this. So one of the things that drives me crazy is we stay a lot of times at hotels that are like right on the ocean and I love to wide open doors, feel the ocean breeze coming in, hear the waves crashing.

But that allows potential, you know, street lights or neighbor something, there's something light to creep in and like a true dog bark She just can't she can't have any light creeping into our room and in our house I mean you can you can from my house you can smell the ocean and stuff like that So I want it wide open. We have this awesome little balcony area too so it's like blocks from like hardcore direct wind So I just I want to sleep with a wide open every night and she just can't.

And I can't get her to wear a mask because she has thick eyelashes. So what the fuck, dude? There's no compromise here for me, man. So you mean, I get to, I'm the one that wears the Princess mask. I get to be right under the, do you? Yeah, but I usually take a pillow smash in my face, but I've learned,

because yeah, I don't like like all this like crazy light coming in. Courtney wants everything open. Oh, that's funny. So you Courtney's more likely. She actually likes the light coming in because it helps her wake up. And I'm like, yeah, but like,

I don't want to wake up that early all the time. So you want to hear something interesting. So first for you, where is you? Oh, I'm like you. Jessica is extremely light sleeper, extremely light sleeper. And that's more common. It's usually the woman, the wife, that is more, that is a lighter sleeper,

especially if they have kids. Which is ironic because you think evolutionary because you love to go back to that all the time. You would think that us as the protectors would get woken up. No, I read about this. You know what's funny? I read about this.

So when I'm, when I was, What's funny? I read about this. So when a super power is for hearing, when a woman has a baby, her body becomes primed for vigilance. Okay. So her hormones change, everything changes to become more. Okay, that makes sense. More anxious to hear anything with the baby. That makes sense because she's taking care of him.

Yes. 90% of the time. And so she now, so in her senses are heightened to where she can hear or see. So I experienced this. So obviously my oldest is 17. So I have 17 years of this. I won't wake up typically if the baby cries or whatever and Jessica will tell me the next day.

And I remember this even with my older kids. But if there's a noise that sounds like someone's coming in the house, I jump out of bed like a monster. So it's very interesting. But yeah, the woman's body, it becomes primed for hypervigilance. So sleep, so it's funny, because Jessica's like, I can't sleep like I used to.

And other moms are like, you'll never go back. She's like, what the hell? So we did research and they're like, yeah, it's just, once you become a mom, it's like your body is just primed. It's primed to not really get too much sleep because you gotta be ready all the time. All these women are like, I'm not even...

Stay ready. I mean, that's like, it's such a hard compromise, right? Like in that situation, and it's so rough from me because that is like, I mean, you wanna talk about one of my favorite things in the world is to listen to the ocean crash. Well, you don't even know. Jessica is such a light sleeper.

If I go downstairs, so bedroom, go down the stairs go around the corner downstairs and I Take a supplement so that you hear the pills go through the bottle she wakes up. Oh, God She's like get all your supplement. I just imagined your house day cuz I know you She hasn't be mad at you at least fucking two out of three days. Yes, because I'm loud. Yes. I know you know Hard it is for me. So I'm loud, yes I know. You know how hard it is for me? So I'm like, blah, blah, blah, blah, blah, huh? Yeah, so it's a, but I think we found our nice, our nice meeting, speaking of sleep,

you guys would love this, I didn't film this, I should have filmed this, but so at night, when we put it really as to bed, Jessica started praying before bed with him. So she gets down her knees and then he does the whole thing. So he started doing this thing where he holds his hands like this and then he just does a bunch of gibberish. Glad to be able to do that.

Glad to be able to do that. And then he goes, he got a video of that. And he goes, and he goes, and he gets out because the bad dude, it's the cutest thing. It's the cutest thing you ever see in your life. That's so great. He's so cute. I love it.

Oh, the other night we're having another thing's fun. This was funny. We're eating dinner and I sit him in his high chair and he's like, he's leaning, he's leaning like this. Something like fixing him, you know? And then he'll lean like this way. He don't want to sit. I'm like, wait, sit straight.

What are you doing, dude? And then I smell and like, oh, you pooped. You just want to sit on it. It's, come on, dad. Bro, I can't, I can't fix it. I mean, are you trying to straighten him out? I'm working on it. I'm gonna try to straighten him out. I don't want to sit on that.

We were laughing so hard because he didn't want to get his diaper changed either. You know, you want to keep playing. Why is he getting like a game swimming? I'm like, sit straight, dude. I can't. I had a funny thing with Ethan. And he's funny because he knows he he doesn't like swear anything around us, but I know he does with his friends every now and then,

and he's like, you know, he's a little teenager. Yeah, what grade is he in right now? So he's seventh grade. Oh, for sure, yes. Right, and his friends, it's that whole age where you just wanna say whatever because you can and like you're cool and that's what people on TV do and whatever. And so I hadn't

like caught any sense of him trying to do that or anything, but then Courtney found this note near his phone, which he uses for an alarm clock too. And it was like a message for him. it was like, it's like, get up you lazy effing bastard. Like exclamation marks, like he's trying to hammer himself to actually wake up. And instead of 7 a.m. he put it for 7 p.m. so when I'll like later, he screwed it up and we're just dying. Yeah, so many things you just did wrong there pal. Portia. Yeah. Hey, did you guys one of the this has to be one of the most interesting headlines? I've ever read my entire line. Oh, I please tell me you're going to bring up what I think you are. Beyond burger. Yeah. So beyond me. Right. Oh, we sent this to me. Did tell me what this is the company. Make sure it's beyond me. Doug. I'm saying the right company.

Yes, beyond me. The COO. Well, I wrote it there. But make sure it's beyond me Doug. I'm saying the right. Yes, it's beyond me. The COO. Well, I wrote it there, but make sure it's like double-chopperating. So the beyond me, COO, and now here, let's paint the context. Beyond me is a company that makes vegan products that taste like their animal product counterparts. So they make the burgers, they taste good. Oh, it's vegan because we don't like to kill animals. We like to not hurt animals and it's great And it's you know, whatever yeah, this fucking dude got in a fight with someone and bit the guys nose off It was after a razor back football game. So Saturday is when college football is he bit a person

He was at it. The car a Subaru a Subaru bumped his car. He got out punch the window out first a Subaru bump to his car. He got out, punched the window out first. So he punched the person Subaru window out, then the guy in the Subaru gets out and got in his face. When he got his face, he fucking bit his nose, like the penguin, bro, from Batman. Oh boy, it was hungry. Yeah, dude, crazy.

I listen, you know, nutrient deficiencies can cause lots of irritability. The craving for me. He looks like someone who, he doesn't even look like someone that would bite someone's nose. He looks like he does. He looks like the pink one. He looks like every guy that's ever tried to flip me off on the freeway.

Like that older guy that's just angry because every annoying parent that's like yells at the coaches from the stand. I get my son. Yeah, that's him. Yeah, he's like a bad marriage. I'm like, I can't turn. I don't have a good relationship with my son. I don't know why he won't talk to me. How gangster you got to be though to bite somebody's nose?

I mean, I mean, I would do that. I would do that, but it would be in defense. Like, so I'm crazy like, If you feel like you're about to get killed, yeah, right. If somebody, if somebody came at me, like, I'm like that, there's no, it's fighting, and it's fighting for your life.

So there's no, it's choking you out or something. Whatever, yeah, whatever, I do some crazy, but I would never attack somebody and then think of it a bunch of you know, so he's like, let's just, we go to dude, that's weird. Window, oh man. No dude, I had a buddy, that was just a true story.

He was getting beat up and he said he feared for his life. So we grabbed the guys' balls and just, I did that in a fight. And twisted, that's my thing. I did that in a fight. It was I did that enough. I actually effective. No, he told me he goes he goes he stopped immediately and I won. He goes the most effective stuff. I was I was actually fighting a wrestler. This is when I was in high school. It was a kid. There's a wrestler and he was and we got into a fight. And I, by the way, I tried

to avoid the fight forever and I'm at that. It still came to me. Whatever. We got in the fight. And I was whooping his ass and he at one point he went to roll on top of me and that's exactly what I did. And that was this one moment where he looked like he might roll on top of me and then everybody that was watching, he grounded him and was yelling like he wasn't fair. I'm like the street fight dude. You know what I'm saying? Yeah, this is an high school wrestling. You have to say like there's rules. Get out of here. It's fair to you. This is the conversation I have with my daughter,

as I tell her, I say, if you're ever in a defense situation, I said, you go for the eyeballs. You go for the eyeballs. They're ball balls. And you just, and your goal is to rip them off their body or poke their eyeballs out, because that's what will save your life. You don't punch them in the face.

You're not gonna hurt anybody in the face. You're not going to hurt anybody in the face, you're not going to do anything with any of your, whatever you think. I'm just going to make them angry. You just got to take out his eyeballs or his balls balls. The balls. Focus on the ball ball. There we go. Anyway.

You know, you brought up your son, praying, and I actually wanted to ask you about something that you read recently, because you brought it up to their day, and you said that there was, you read something about the decline in Christianity. Yeah. Is that true? Is that what you're going to do? I, so I read that in the book, I, Jen, just that this generation is lessen, like there's more atheist, less and less religious people, like as we're, so what, what is it?

It's down to 60 points back. You can't be so, I mean, there's a few things, even with the pandemic, I'm sure I put a dent because of just the loss of community and being able to even meet up. And I know personally, some family members and people that have just like, okay, we're because of the way certain churches handled it,

the way that things kind of played out. They just, Oh, interesting. Yeah. In that article that I read, so first off, in the 1980s, it was, or 60s, something like North of 80% of Americans identified as Christian.

Now, it's 64% in declining. And they said within the next few decades, it'll be less, it'll be a minority of Americans that identify as Christian. So this was a major religion of... So more than half still do, though? 64%. Oh, that's so weird. My head says where we live.

Yeah. Because I'm like, it to me depends on the region. It depends heavily on the region, right? They also said that religion, people who affiliate religions tend to go up when they're social, upheaval, or economic disasters, which kind of makes sense. You turn to spiritual practices when you feel like shit's out of control. Yeah, there's nowhere else to go so you look up. And you need help.

Yeah, yeah. But anyway, it's a good thing to speculate on. I know Carl Jung was, this is one of the most famous psychoanalysts. He talked about the dangers of the declining beliefs in God and actually predicted to a Tel-Aterian government's communism in particular, and that sure enough happened, because what he understood about human psychology

is if you don't worship anything, you still worship something, you always worship something. Maybe not consciously, but it's your top value. So whatever your actions point to, that's what you worship. And people think worship means, oh, this is what I say, I believe it. No, no, no, what you worship is what your actions show. And so when you say I don't believe in

or I don't worship God and your actions don't move in that direction, I move in some direction. And it's usually what do they say? Money, power, sex, power, pleasure, honor. I think are the ones that tend to move. And those can be very self-destructive. So spirituality and a belief in the kind of like the esoteric has been a part of human civilization for as long

as we can remember. It's a big part of the advancement of human civilization. So people will point to all the bad stuff it's done. But I think a good argument can be made that it's an essential part of humanity. We even have a god, part of the brain and a god gene they've identified. So, you know, it's like that saying,

you know, before you tear down a fence, you gotta understand why it's up in the first place. Will there be unintended consequences? I think so. I definitely think so. I think what'll happen is human reasoning, as great as it is, is really can move in some crazy directions.

And when you eliminate this kind of objective morality that you agree upon, then reason starts to get real twisted. And we start to say things like, well, if it feels good, it's good. And well, I'm stronger than that person. What's the big deal? I'm still helping now.

It's, you know, and all kinds of weird shit. Is post-modernism considered a religion at this point? I mean, it seems like the cultural shift has moved into while we're, we've got like all those answers now. And it's just really about, you know, whatever the culture is purporting is the new standard for morality. Yeah, it's, well, see, with that,

that's not objective, it's subjective. Right. So, well, what I think is... It shifts and changes the time. What I think is right is different than what you think is right, and they're both just as valid and whatever. But the problem is, we're such social creatures, we have to all agree on a base moral fabric, otherwise chaos ensues, and things can get really...

I mean, shit, humans... It was like grounded in anything. Humans reasoned why it was okay to have sex with children for many times, because, oh, why? Oh, they like it too. Sex with animals. Sex with animals. I like it too, or are they like it?

Or killing other people? Well, what's it called when they believe in killing off entire groups of people for the betterment of genocide? Not genocide, but eugenics. Eugenics, right? They reasoned eugenics. Well, this is better for society. If we kill all the people of bad genetics, or we kill all the people that we think are

inferior, it's better for humanity. And so, like, reason can take us to some really crazy places. So, it's amazing what you can reason your way through. Yeah. Especially in the medical sense too. And what used to be completely immoral in terms of practice and things we'd never think, we'd ever see in terms of experimentation

with human beings and things. That's all kind of resurfacing and being justified. Yeah, there's a movement right now to, and I don't know how long this movement has been around. And if it's something that's just more prevalent because of social media, you can see it now, but this idea of justifying like pedophiles and stuff. Yeah.

It's that to the point where we're not supposed to call them pedophiles anymore, it's supposed to be somebody of, what is it like minor attractive? Yeah, minor attractive person or something. It's a, what do they call it? Minor attracted person. It's like a sexual identification.

It's a type of sexual identification like, like heterosexual or homosexual. Yeah, no, that's not gonna fly. No, no, no, no. But they're trying to though. I know. I mean, I've seen videos of teachers trying to explain that to other people and stuff like that.

So not what I don't know. And I'm aware of is that, you know, we do have these crazy tools now to be able to see videos, to see clips, to see things all the time. Has that always been these weird outliers that have been saying weird shit like this? Go back to the major empires. It was all normalized. Roman Empire, the Greek Empire. These things were normalized at some point.

It was part of society. Yeah, dude. Yeah, but I know what you're saying. It's definitely getting a lot more stage in terms of a fractional percentage of the population that might have any of these kind of draws towards that, but are being definitely shined upon now because it's used as more gasoline to get angry and upset. Well, regardless of where your position is, you can't deny the data.

And the data is clear. The data shows that people who have a spiritual practice, so I'll say spiritual practice because I have encompasses things, all the religions plus maybe meditation consistent, right? So not that you meditate once a week, but this is part of your practice. They live, people who have a spiritual practice

live longer are happier, stay married, have better kids, have happier kids, tend to be healthier. So, I mean, that's the data. So the data is objective and it's clear. Now, you can argue why that happens, but it doesn't matter across the board. It, people's outcomes tend to improve.

Depression goes down, anxiety goes down. I think it's a part of human evolution. We need to have some kind of a belief system that we consciously move towards. Otherwise, unconsciously, we end up worshipping Shit that doesn't serve us speaking of worshipping and depression. You just reminded me of the the actors and the actors getting pumps before their their Wrong that wasn't great trans You like that or what so I was wrong

So you know Justin keeps I love that Justin keeps throwing salt on the wound over there that you were wrong again And there's lots of these clips you gotta a man. You gotta capitalize on that one time and I'm actually not I'm actually I'm actually not bringing it up to do that It actually just because we've been on in our personal thread We we jab each other all time when we find information to prove the other guy wrong, right? So I get every robotic fucking bathroom cleaning thing I get every robotic fucking bathroom cleaning thing. So much. I love that too.

Yeah, I guess we're gonna have. I really just like super charging your guys. Yeah, it's all the time, right? But actually what I was bringing that up on the bank, imagine, imagine how challenging that is as an actor and actress in today's time more than ever to be highlighted and you and all the stuff.

So, Hugh Jackman and these people that we see on television, our image of them is what Hollywood presents to us. And not only is it edited it up and filters and so that and now they're doing pumps on it's like imagine the psychological warfare. They have to go through everyday to feel like they need to live up to that. That image you get all the attention. It's hard for a normal person. It's hard for a normal kid or an average person who has their little community of people that see them so that to try and live up to body image.

Imagine on that scale, we're millions of people. You're making a celebrity. Yes. See you like this. Like the pressure of, I can't go out anywhere if I don't look like that. Have you heard of Zach Efron said about being on Baywatch?

So remember when he was on Baywatch? Yeah, he's like shredded all the time. He's like, I had insomnia, I felt terrible, I had anxiety, because he maintained like 5% body fat throughout that whole shoot. He goes, it was unhealthy, I had to take doretics. He goes, it wasn't great, it was terrible. I don't think it's a good thing for people

to aim for that at all. Speaking of him, is it true that he just got like an accident or something, and like they had to wire his jaw shut. And he looks like visibly different now. Oh, I don't know. Like it transformed his face. I didn't know that.

Yeah, he almost looks like, um, what's his name, Rob Low, a little bit like he, it almost like transformed his face to where it's like, is that because it hasn't healed yet? I don't know. Like I just saw some pictures of him and they're comparing it to how he used to look. Oh, wow. That looks, I don't even know that happened. I don't know about that. What do you know how long ago it was or what?

I just recently came across like a week ago or so I came across a couple of pictures of it and was like, wow, I wonder what happened. 2013. Oh, okay, Sal, with the 20 year old news. Hey, you guys know that? Yeah, I'm dead. You guys know we love you. You guys know that?

You guys know the rocket launch. You know, you know, he's a really good looking guy. Damn it. Him and the dude that played Superman forgot his name. Oh, yeah, good looking guys. I know they're like like literally chiseled out of like a comic book. Yeah, everyone wants to see a dude on TV. I'd be like, he's got dude on TV. I was like, he's got the butt chin there. And immediately in secure that butt chin is like, you know, the wrong super. And he's something else probably terrible in bed. Yeah, I guess a little peepy.

Well, I was awesome. Yeah, I'll be sitting there. It happens that way. No, I'll send I think Jessica's bullshit too, because I'll watch like Superman, you know, and I'll be like, damn, that dude, he's like, he's like the best looking guy. I was saying, he's like, he's not really my type.

And I'll be like, yeah. And then, he's like, he's like the best looking guy. I was saying, he's not really my type. And I'll be like, hmm, yeah. And then she sees him in the witcher and she's saying that right now. Cause I feel like you're lying. I don't know how you can't think you're super handsome. Yeah, I wonder who, I wonder who's wife is the honest. It would be more honest about like hot guys or not. Oh, Courtney old day. She throws it in my face.

Just like, she's like, she's like, he's going to be here right now. Make out in front of you. Oh, thanks, honey. Oh my God, would she really say that? She's saying it's just a jab. She's not a take it, of course. Of course. It's a total jab.

Oh, that's a layer. It's funny, like she's funny, dude. Oh, that's funny. Well, speaking of faces, did you guys, I gotta, I don't know if I shared this before, but Caldera did some, they published some clinical tests on their skincare products.

I'm gonna read these to you. I don't know if you, I don't remember you talking about clinical tests. They did a clinical test. This was with men, and this is percentage of people who saw improvement, okay? And this was in radiance and luminosity, healthier skin, improved fine lines and wrinkles,

smoother skin, less dry, and wrinkles, smooth of skin, less dry and even skin tone. Ready? 96% reported healthier looking skin, 91% reported smoother looking skin, 91% reported less dryness, 89% showed improved radiance and luminosity, 85% showed more even skin tone, 87% showed improved appearance of fine lines and wrinkles. Wow. That's like, you don't get that. Yeah, you're batting, damn, you're a hundred on that. You don't get that with anything, with any kind of product.

By the way, also not the cheapest product on the market. That's good. I'm going to just drill that home door on your brain. It's really good. You tell it, you tell it, I don't have to answer that no more. It's like, all right, I got a quick, I got a quick kiss just the best. I got a quiz for you, Adam. I got a quiz for you Adam. I got a good quiz for you.

I can't wait to hear your answers on this. Okay, over here. So did you know that scientist identified in a study that there's three types of female orgasm? Yeah. Do you know what the deep, your real plot and, and clitoris? No, what you said.

What was that? It was quite, that is a quick answer. It was also anal. G spot and and clitoris So first off That's not it. Okay, so good guess though. So first off, the studies fascinating. So they did a study with a biofeedback vibrator. I don't even know they made these. It's a Bluetooth connected lioness dildo. And with this, with this, they can identify different types

of pelvic floor contractions, along with other measurements, to see what's happening in the body when these women had orgasms And then of course use their subjective experience. I felt like this. I felt like that right So they gave this vibrator these women and these women used it on themselves and to see what was going on their hysteria To see what's going on so the sex toys have sensors that detect pressure as well as instruments to measure temperature a gyroscope and an accelerometer

All of which get transmitted to a server of Bluetooth so much science the data collected appears to show Tech pressure, as well as instruments to measure temperature, a gyroscope, and an accelerometer, all of which get transmitted to a surface of Bluetooth. So much science. The data collected appears to show the three types of orgasm. So there's first, the first one's called a wave, the orgasm, a short burst of pelvic contractions that were preceded by an entraining rhythm of pelvic floor tension and release.

So that's the wave. Then there's the volcano. Oh, this is later. So I was set up wrong on this one. Hey, I think like where we get it, not like the actual type. Like I would have got it wrong too. Yeah, yeah. Is the gusher.

There's a phoenix. Oh my god. Thanks, Justin. Yeah, it's Justin. By the way, they did a study on that too. Thank you. It's a real, okay. It's mostly urine. It's a real okay. It's mostly urine. All right

I'm sorry anyways volcano orgasm proceeded by increasing most I should know that by the I know orgasm proceeded by increased upward pelvic floor tensions and then there's an avalanche higher pelvic floor basal contractions maintain throughout the self stimulation but a downward contraction profile during and after orgasm okay give me give me the three names again because I can't get gushed you're out of my head because no, what are the wave volcano wave volcano and wild. Wow. Yeah. So tonight when you're come home, you're going to be was that a volcano natural? Yeah. Yeah. Okay, did that did they go further to like ask these women if

they individually prefer different ones or if... Didn't say that, that's a good question. Could they do like three back to back or... Didn't say that either, Justin. But you know what's interesting? That would be the goal. The lame study.

You're such a guy. Yeah, to hit the track. Try to hit that. Yeah, do that with the track. Come on, to two. There isn't taking that. But I'll send you guys the film of all the different, now I'm just kidding, let me get that.

But what's interesting about this is just highlights how much more complex the just highlights. I know better six is for women than it is. You'll wait there. What? It just highlights how much better sex is for women. Well, you get a trade on one type. You get a trade off though. You got they need a little story and everything. It takes forever. You know, this is a downfall. Well, you have to dress in a toolbell. You got to compliment it. You know, or you got to clean the house. That's exhausting. At that point, I'm ready to go to sleep. One hand, Pat, one hand, rubs. No, it's this highlights. Very interesting, but there are, there's a trade off.

Man orgasm much easier and more frequently. So during sexual intercourse, man almost always orgasm. What a gen, what a gen, what a much less off. What a John got what a John got men say when we interviewed him. Just recently, he said, like, women need women need a Greek. Yeah, that's it. No, men, women need a reason. Men need a place. The place. Yeah.

That was a great life. That sums place. That's what I'm saying. That was a great life. I know. That sums it up. Anyway, very interesting stuff. I love that. Every once in a while, scientists study things that are good. Yeah, good job, science.

Saving the world. Thank you. You're one of a giant, it's no science. Hey, check this out. You probably drink bottled water, but the problem is, it's plastic bottles. It's terrible for the environment. You can't really recycle it well. It's just not good. Well, check out this company, it's called Path. First off, it's manufactured 100%

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Go check this company out. Go to drinkpath.com and then use the code MindPump and get 10% off your entire purchase. All right, here comes the rest of the show. First question is from Scott from the UK. Scott, what's happening, man? How can we help you? All right, guys, thanks for having me on

and giving me your time today. Just a bit of background on me. So I'm 40 years old and always being pretty active and healthy. I'm X military, so being in shape was never really an issue, it was part of the job. However, since leaving that environment about three or four years ago, I've sort of struggled to find structure in my workouts and motivation and not really followed any sort of programming until I found you guys in theS programs. So I really love your programs

and how they set up. I'm currently on MAPS and Ebollic and I also have performance and aesthetic. I've found that the workouts in Ebollic are taking me about an hour to complete. And I would imagine that the workouts and the other programs are gonna be pretty similar and that's where I'm really struggling to remain consistent with those workouts.

I have a busy career, family job, I travel a lot. So fitting in sort of our workout even two, three times a week is a bit of a struggle. So I was really interested in the episode and the talk you guys have done on the sort of short and more frequent workouts and the benefits they can give you in terms of sort of gains and consistency. So I guess my question really is, with your programming, how would you or how would they be suited to short and more frequent workouts, or are they even suitable for splitting up into those sort of 20-minute a day workouts, or are they even suitable for splitting up into those sort of 20-minute a day workouts,

or would you lose some of the benefits that those programs are intended for? And then as a follow-up to that, sorry, with the 20-minute workouts, how do you approach sort of warm ups in some of the other aspects of the programs like the trigger sessions and mobility movements. Yeah, no, that's a good question.

So we will have a program coming out that's gonna be specifically programmed in this way. However, you can take traditional workout programs and fit them in this type of a protocol. So with Maps and a Balak, there's a couple ways you can do this. One way would be to do, you know, let's say you check say you exercise asks for three sets. You do one set of each exercise in three workouts.

Okay, so now you're doing, instead of two workouts, you're doing four workouts or five workouts and you're doing one set per exercise. The other way you could do this is you could simply break up the workout itself. So you're doing, you know, half a half, yeah, yeah, half a body lower body type of deal. Exactly. And that would be, you know, 30 minute workouts, or you could break it up even more if you'd rather do it on a daily basis and do two exercises a day, a day type of deal. So the volume is the, is the same. The frequency is the same. You're just working out more often, but hitting the body parts, uh, just as frequently as you would normally.

Now trigger sessions in this particular case, I would do one a day later on in the day, so separate it by a couple hours from your workout. So with something like this, if you did a 20 minute workout, two, three hours later or later in the day, I would do a single trigger session. So that's kind of how it would be broken out.

As far as warmups are concerned, your warmups, you can still do a five minute priming session or do a set to warm up and then jump into your workout. It's going to take some time to get used to it. And here's what I found, though. What I found is because of the frequency of training, I find that I don't need to warm up as long as I need or need as much intensity either. No, I just don't need to because, you know, if I'm doing most of my body five days a week, it almost carries over is what I'm noticing. Now, I don't have any studies or data to support this.

This is just off my personal feeling. So, you're going to have to kind of play with this a little bit. I think that what we have coming Scott in two and a half weeks or so is perfect. In fact, it'll be easier. Doug, is it too early to give him access at what point? Well, it's not quite ready. So yeah, maybe another week or so.

Maybe you follow up, maybe follow up with me Scott. I'll give it to you, okay? It's because I really, the thing that, I don't know if this is a challenge, and this really depends if this is still gonna be a challenge for you, right? If you actually take anabolic and you split it up and now it becomes like a six day program,

I don't know if we're solving your problem, because if you're a really, really busy guy and three hours a week is hard, whether you split it up in six, half hour workouts or three hours, no matter how you draw it up, maybe a a challenge and that's why we wrote this program that's coming out It's even shorter. It's it's supposed to be it's like it's a lot more minimalistic So it gives you the option to double it up and then when you double it up It becomes a 30 minute workout or it's even shorter than that and so we we spent and we spent time in programming that for some

Somebody who's kind of a beginner and then somebody who's advanced too. So I think that from what I'm hearing from you, that program that we got coming will be perfect. And so if you follow up with me in the next week, just the same email, I'll make sure you get early access to that, I think you'd be a great, a great person. You're the person I think we were thinking about when we wrote that program.

Yeah, Scott, so let me ask you a question. Would you find it easier to do four or five 20 minute workouts during the week than to do two one hour workouts like you're currently doing? Yeah, I think I would just read my work schedule and travel and get into the gym and so in family out, I think that's what I was interested in, in that information, the sort of 20 minute workout, is gonna be easier for me, more frequently than just a big block of training on a few days a week. Yeah, that's what we found to training clients.

I mean, we've done this for a long time with clients in that particular situation. On its face, you feel like, maybe it's harder because it's every day, no, it's actually easier to find, you know, 20 minutes a day than it is to find an hour twice a week for busy people. So, you know, starting now, you could do what I said about with Maps and Obolic and then in a few weeks, reach back out to us and we'll hook you up with the next program.

Thanks, guys. You got it, my friend. Thanks for calling in. Thank you. You got it. Wish you would have been more excited about giving him a free time difference. It's a time difference. He's tired, bro. Guys working a lot. He's got these long working on the break. Come on. Yeah. Give me some friends. English military. We need a super charge of like this is me. This is how I look all the time. She's going down, this is it. I'll kill you, dude. You know what I mean? We shouldn't have talked about it.

I feel like we're getting so, I didn't tell you guys this, but you're starting a Katrina last night. She's catching up on emails and stuff. And she's like, man, ever since you guys talked about the those short workouts, we get, we are getting so many. Yeah, we hit a nerve that everybody wants to.

We hit a nerve. There's a lot of different ways to do this. It's cool when we figure that out though, like when people like want something, it's like, oh wow, there's nothing nerve that everybody wants to try. We hit a nerve. There's a lot of different ways to do this. It's cool when we figure that out, like when people like want something, it's like, oh wow, there's nothing like that on the market. And it's like, oh yeah, duh, we should create something like that. Yeah, I mean, again, it's just, it's funny because whenever we come up with ideas,

we gotta look back to how we solve problems with clients. I do this for years with clients. And it was just such an effective strategy. I can't make, you know, to the gym twice a week for an hour. I just can't do that. And I remember being like, well, can you do 15 minutes a day or, or, yeah, that's, we, it's always spliced out of like whatever program you are already running with them. We just would always like have to like kind of adjust it.

Cut the fat, cut the fat. Focus on the, the lifts that are going to give us the biggest bang for the buck and, yeah. And let's, let's make no mistake. The most the the factor that should be considered the most for most people when it comes to your workout program is is this something I can do. What you can stick with. That's it because you know I've said this before a subpar program done consistently will outperform the best program done inconsistently. So whenever you're looking at a workout program that's the first thing you should consider. Don't look at the program like this is performed the best program done inconsistently. So whenever you're looking at a workout program,

that's the first thing you should consider. Don't look at the program, like this is the best workout. This is what the highest level power lifters or bodybuilders do. If it's something you can't do consistently, it doesn't matter. It really doesn't matter.

That's the number one factor you should consider because the fail rate with workouts is north of 85% after just six months. And it's not because the programming is bad because people can't be consistent. So that's the problem to solve, and that's the one that we're tackling with this. Our next caller is Christian from Louisiana. Christian, what's happening? How can we help you?

Hey guys, first I want to say thank you for all the content. I've been listening for about three years. It has helped me a lot, not only in the gym, but at home, you know, now pre-sort mun dishes, which is excellent. My best thing is that I think I'm going to go down for it. I'm the journey manager of dishes disorder. Yeah, dish guy.

So my question relates to percentage training. I started training doing kind of like bodybuilding type rep ranges and once I switched to full body workouts doing maps and symbolic, I really enjoy the strength aspect of it. But I have a lot of trouble when I go back to when I switch my rep ranges back to rep ranges because I'm a lot stronger and I have difficulty dropping the weights back down. So I've seen where there's huge percentage training to calculate their rep ranges based on like the one that maxed.

So I wanted to know what your guys' opinion is of that and what percentages you would use for different rep ranges. Oh, great question. First off, I'm reading your question here because you wrote it in earlier. And it says you lost about 40 pounds and your deadlift and squat went from 225 to 450 and 405.

Is that correct? That's right. That's incredible, man. Yeah, great, great progress. All right, here's a deal. I think percentage-based in your lift-off percentages is fine if you're training for a strength competition. But when you're working out yourself

and you're doing a long-term, and especially if you're going into face threes of map centabolic, percentages aren't really a good way to measure what's going on. It's all based off of feel. And go lighter than you think, because what ends up happening is if you're squatting, you know, 405 or 450 and you're doing a single or a double, and then you go into, I'm going to do 15 reps of the squat, you may think, okay, I'll

put 285 on the bar and then your gas after one set of doing that, right? Go way lighter, go off the feel and forget about strength. Just forget about how much weights on the bar, the goal is to get a pump, have good form, and to feel the muscle. It's a totally different approach to strength training in those phases. Then when you get back into phase one, then worry about the weight and how much you can lift for those low reps. I mean, in our power lift program, we get into this, right? It's the only program we get in. Yeah, so this is the only program where we use that model. So, and for us, that's when it makes the most sense. Obviously, you have a very specific goal.

You have a date in mind. You're trying to time the peak of your strength. I think that, obviously that makes a lot of sense to train that way. But even then, and I've had to have this question, or answer this to people in DMs and email before, like even there, there's still a great area even for someone who's competing at that

because the truth is, if you had a bad day of sleep, or you miss calorie intake, or maybe you're just really stressful day at work or the home life or something like that, like that percentage is not gonna be what it says on the program or what you were told to do by some powerlifting coach, like that percentage is not gonna be what it says on the program or what you were told to do by some powerlifting coach. That's gonna have to change and modify.

Otherwise, you end up hurting yourself or regressing because you're just overtaxing your body and you're over stressing it. And so no matter what, I think that you have to learn how to feel your own body, your own energy, how you've, anyway. So even though, and I think, I think a lot of like, people that program and a lot of smart,

real smart coaches use that model because it's kind of the most scientific approach to training. But the truth is that, again, it's still flawed because you take somebody like the example I just gave, and it kind of goes out the window. And so we find it important first to teach people that, you know, and understanding how to work with your body

and to get a feel of, you know, how much weight should I put on the bar. And then as you get better and better at that, if you want to take it some serious and go into powerlifting, then you can run like that program and get into that. Yeah, unfortunately we're not like a numerical, mechanical robots.

There are those kind of fluctuations. And I guess the only accurate way to kind of, if you're just strictly by the numbers kind of a person, like if you got to incorporate like HRV or something like that, at least give you an idea of like your body's readiness. So if you factor that in, you know, maybe it'll give you a clear look in terms of those

fluctuations of, you know, whether or not you have that kind of force output for that day. But even then still, you're basically just like paying attention to what your body's feedback is on a numerical sense versus like you could figure that out through your own intuition and just understanding how your body works. I also want to make the pull because we can read your full question right. I can see it up on the TV right now and I had a chance to read right over right before you got on and and and please correct me if I'm wrong. But it sounds like part of your challenge is you love, which is by the way very much so

like my two co-hosts over here. They love to lift heavy. They love to strengthen. It's the best. That's their favorite way of training. And they're there, they're, they're, they can be, uh, if they're going to neglect a rep range, it's going to be the 15 to 20 rep range because they love that so much. And it sounds like you're trying to figure out how much weight you should put on the bar and you want to put as much weight on the bars you can and then also train 15 reps. And if that's where your mindset is, my, if I was your coach and just training you, you

know, for overall health, I would say to you, like, I actually don't even, not only do I not care about that, I would want, I would rather you flirt with it being too light. And we change our mindset going into the 15 rep range. In fact, I don't care if you accidentally put 20 pounds less on the bar that you could have done more, slow the tempo down, slow the tempo down and squeeze at the top and squeeze at the bottom and make the 15 reps feel like it's 20 pounds heavier versus being so addicted to wanting putting more weight on the bar.

And I think you will benefit way more from that way of training than always trying to push your limits on how much weight can I put on this bar for how many reps I'm supposed to do this program. So I don't know if that hits home for you at all. But if that, if that's who you're like, then, and just like if I was coaching Sal or Justin, I know that I would have, when we get into the 15 rep range, more often than not, I'd be told, hey, light in the bar, bro, lighten it up. We don't need to do this right now. Like, slow it down. And I would say, slow down the tempo. Go even slower, squeeze the top. That's how I would, I would coach you. This topic gets out of my mouth.

There's two, there's two points, two final points I'll make on this, Christian. When you're in the low rep ranges, train with the powerlifter mentality. When you're in the low rep ranges, trained with the power lifter mentality. When you're in the higher rep ranges, trained with the body builder mentality. Okay, so to put it differently, power lifters try to make the weight feel lighter. Body builders try to make the weight feel heavier. Okay, so when you're in those higher rep ranges,

don't pick a weight that's heavy, pick a weight that's light, and make it feel heavy. When you're in the low rep ranges, pick a heavy weight and maximize biomechanics and technique to make the weight feel lighter. So it's two completely different mentalities. And if you go into them with those mentalities, appropriately, you're going to get the best results. Reaped the most benefits. Now, here's the second point I want to make about percentages. Power lifters benefit more from those percentages, not because it's telling

them to lift more, but because it keeps them from lifting too much. So when power lifters follow a percentage-based lifting program, they say, okay, I got to lift 75% of my one-wret max for this particular rep range. And then they do it and they're like, oh, I feel like I could go heavier. Then they look at the paper and they go, no, I I gotta stay at 75%. That's the benefit. It's not that they're like, oh my God, I can't do 75%. That's usually not where they benefit. Power lifters usually need to be told to go lighter and that's where the real benefit of the percentage lifting

comes from for them. They're told, because they see on the paper, I can't add weight. I'm only supposed to be at 65 or 75% or whatever their programming shows. So keep that in mind. I love the advice you just gave right there. I think it's that simple.

When you get into the low rep range, think like a power lifter and you're trying to rip and grind the most amount of weight you possibly can. When you get into the 15 rep range, you don't even care about weight anymore. It's all about technique, slowing the tempo down. That's what we use. Yeah, make the way, make a,

make a, if you could, if you could curl, you know, a hundred pound easy curl, grab 30 pounds and make it feel like a hundred pounds by slowing the tempo down and squeezing the bicep at the top and train like that when you're in those phases. Totally. Now I wanna send you Maps Power Lift just so you have an actual powerlifting program to follow.

If you, so wish. Now I will say, you know, be careful because I noticed in your question, you said that map's enabolic, you feel best, otherwise you tend to feel a little over trained. Maps Power Lift is a little bit more volume. So enter into it. And if you start to feel a little burnt out, then pull back a little bit. But I'm going to send that to you anyway, just because it sounds like you really like to lift those heavyweights. And those numbers you're putting up are pretty damn good.

Yeah, man. Thanks for appreciate it, guys. You got it, man. Thanks for calling in. Okay, you have a good one. I got it. Yeah, I don't think I could put it any more simply, right? When you train like a power lifter,

whatever weight you have on the bar, your goal is to make it feel light. That's the skill. When you're a bodybuilder, real bodybuilders, they look at a way and they're like, can I make that feel as heavy as possible? And that's the difference. That's such good advice and so challenging for most people. We talk about, we talk on the show all the time about how people tend to identify with a camp. And so the same thing

by the way is true for the bodybuilder who gets into the powerlifting phase. Yeah. Right. So if I have my buddies that are my peers in the bodybuilding world and they're lifting, they're like trying to squeeze a deadlift, you know. We're trying to feel the muscle. Yeah, they're trying to get a pump from these big compound lifts. It's like, no, bro, you need a lift. You need to rip it off the ground. Yes.

So, it is because we all, and we're all guilty of this. We all tend to identify with a way of training. And when you move into that higher rep range, the ideas didn't not only shift the weights, but also to shift the mindset. And I think that's a really good way to think about it. I like that. Next caller is John from UK.

John, what's happening, man? How can we help you? Hey, how's it going, guys? Who's the funny talk? I'm a help you? Hey, how's it going, guys? It was the funny talk, but it's fun and real. Been on a cool week, guys. Journey, man, tiny beard, and moody guy. Yeah. Well, that's all we got for you, Jam.

So we'll talk to you later. No, no. So my question is, I literally just came off stage and we can't, from a mens-fuse eat composition. And I want to now train for a bit more athletic performance and introduce like some more exploitive exercise into like my programming things. I'm just wondering if there was any like pre-curse exercises to fortify or stabilize my joints on muscles before I put in the trigger and get in like maps for form that sort of strong or something like that? No, the programs are programs that way. Yeah, performance would be perfect. Yeah, so performance is written so that someone like you can go into the program and starting in phase one progress through and get to more

athletic explosive type movements. So, it's already written that way. So, it's not written assuming somebody already has all these prerequisites. It's assuming somebody's just got general fitness and then they get in the program. And it brings you up to that. And it brings you up to that. And then as far as reinforcing joints, every other day is a mobility day. So you're going to get plenty of that in that program.

It's a perfect program for you, bro. It's absolutely perfect for you. With Dougal, Dougal send that over to you. How'd you do, by the way, on your show? How was this your first show? No, this is my sixth show. No placing in this federation, but I've qualified for finals at the end of October.

Oh, nice, good for you. Good for you. And it says here you used to be a kickboxer? Yes, I'm X England kickboxer. and I still teach that every week, I actually only fight gym, and we're gonna teach that every week. Awesome. Yeah, love it. And that's kind of, basically, I want to get back into some like athletic movements,

because I might possibly choose to fight again next year, or I'll also play basketball, so I'd like to take that up again as well. What a different sport. Which one's harder for Zeeseek or kickbox? Stupid. Dude. It might not be get punched in the face. I wouldn't say.

Yeah, I think so. Yeah, maps performance is absolutely perfect. And I think with your athletic background, you obviously have some gifts anyway. I think you're going to fly through that program and come out of it and feel really, really good. After that, if you want to try something else, I think symmetry would probably be really good as well. Okay, cool. I was looking at symmetry. That's okay. Awesome. My second question is, do you have any specific morning routine you guys use to get you ready for

the night time routine? It's quite good. Just getting up in the morning, it's quite sometimes a stroke of a statistics AM every morning. I've heard like having a coffee first thing isn't great. So I've been trying to cut down on that and I just feel even more tired. So I think it's good to get some input on what you guys would you guys do. Yeah, ideally you want to wait 45 minutes to an hour before you have caffeine because that allows your body to have adequate adenosign production in the brain.

So the way caffeine works is it influences that through receptors in the brain. And so you want to wake up and allow your body to spike its cortisol naturally to have some of this production naturally. Then you throw the caffeine on top of it and actually last longer. So I'd go 45 minutes to an hour before you have your coffee. You want to get some sunlight. First thing, if you can, and this, you don't have to go outside necessarily, but you can stand next to an open window or a window.

Let's have some sunlight. I'm sorry. That's not in England. That's true. I know. You know, you know, you know, without they have sun lamps and they have not necessarily like tanning lights, but they have lights that are full spectrum. Yeah. So you could do that. And then no electronics. So wake up, no electronics, and set your intentions. And there's a few different ways to do this. Some people like to journal,

other people meditate. I like to do prayer in the morning. And it does tend to set the stage for my workout and then work and then the rest of the day. I think that the no electronics is some of the best advice that you could give somebody. That's simple and that I think in today's day and age, we're all probably guilty of this where you roll straight out of bed and right away,

look at your Instagram account or your YouTube page or your Twitter. You're annoyed. Yeah, and get annoyed, get frustrated, get it a negative mood or whatever. You know what I'm saying? So I think that there's a lot of value in going and connecting with real humans first before you get into

the digital world and allow that to disrupt your day. I think there's a lot in that. I also go back and forth on the whole morning routine thing, right? Off air, I think Justin and I were talking shit about it the other day. We were. And they're grumpy in the morning. No, no, our buddy, why can't I think his name did a really good video? Who was it, Justin and I shared with you that was talking trash about it? Can I think it was now right now? Right who was adjusting that I shared with you that was talking trash about it Can I think it was now right yeah, yeah, her most yeah Alex her mozy just did a really a really good YouTube video while back So if you look up Alex her mozy morning routine and he has a really good philosophy around and you'll appreciate it

Being a kickboxer athlete the discipline that you know and his attitude is like I I wish to compete against somebody who has this, they need a morning routine to have a successful day. He goes, you know why? Because it's inevitable something's going to fuck that up. And I'm just praying that he's competing with me on a day that his morning routine gets disrupted. So he's like, my attitude is, I want to train myself to be resilient. I want to be consistent with my habits and behaviors on the worst night of sleep, on the best night of sleep, on the missing something that I like to do

and that he's like, I would rather discipline and teach myself discipline and consistency no matter how I feel or no matter what I do to set the tone for the day because I want to be resilient. And so- Because you can control as your attitude. Yeah, so I kind of identify more with that.

I mean, maybe. Yeah, but I'm gonna, here's a thing. He's making the mistake of saying, if you depend on a routine and if it goes off, you're off, that's not good either. And it's like, you miss your workout. Oh shit, the whole world's gonna end. Yeah, but one of the most viral things out there right now

are these all these fucking morning routines. And if you talk to anybody who's like super successful, they all, they all, they all, they all, they have a routine, a guarantee it's not, it maybe looks different, but they have something, let me ask you guys, even without your routines, I bet you wake up and do these things. Yeah, you still shower, you still brush your teeth.

Yeah, you have an order of operation. Right, right. And that may serve as your routine. I think the key is like not just open your eyes, blah, I gotta run to the car. That's really smart. That's it. However you can dictate that and we structure it.

That's why I like the tech thing because it's, you're not trying to add to your routine, you're just actually disciplining yourself to not allow something negative to creep into your day. And I love the prayer thing, right? That's like prayer or meditation. And it doesn't have to be this hour session. It can literally be taking five minutes to set the tone for the day and get your mind right, stay disconnected from the day. And what I think my point and what I'm trying to get at

when I talked about Hermosi is because I think that you get these gurus that want to sell like, you know, 15 minutes of this and then a cold shower of that. And then they set these morning routines up and the reality is, I know that I'm not the type of person that's consistently gonna do that. And then I feel like a failure because I didn't do it.

Oh man, maybe I know that to be a billionaire. It's gonna end up being more stressed. That's right, it ends up being more stressed and I'm worried more that I didn't get my morning routine in versus just like being able to be resilient no matter what. So, I mean, that's just, that's my personal opinion. Hope that all helps, John.

Yeah, definitely. All right, man, let's go. I'm just in performance here. Go ahead. I'm currently a lot lighter than I was, but because I come on our stage, is that gonna affect the thing or would that be a complete define

just to move into it? No, it'll benefit you if anything. Yeah, I mean, I'm sure you've increased your calories and you're slowly reversing out. Yeah, so you're good. Yeah, it mean, I'm sure you've increased your calories and you're slowly reversing out. Yeah, so you're good. Yeah, it's a great time, by the way, that program, I couldn't recommend a better program for somebody coming out of bodybuilding.

Yeah, that's perfect. To go into, because it's gonna be such a new adaptation while also increasing calories, you're really gonna benefit from it. So I'm actually, I'd love to hear from you after you do it to hear what your whole journey was like. Definitely. Cool. Appreciate it, John. Thanks, John. I have a great step. Don't see you got it. All right. Yeah, you know, that touches on a good point. It's like this. It's like when somebody says, I'm not going to work out today

because I can't do the perfect workout. Mm-hmm. Or they stress out because I have to do all the exercises and exactly the same thing with morning routines, I could totally see how that could become more of a stress because someone's like, I gotta do this cold shower, I gotta do this, I gotta do that, I gotta do whatever. A routine is a routine and if you don't have one or don't have something that sets your intention, you could be just a little five minutes.

Well, I mean, I start with, I think it's great to have an example out there of like how somebody's like approaching that and getting their mind right and making sure like it's a priority for them to set the stage, but it's not, you know, everybody's so individual like it's not really going to translate into your own personal routine life. That's such an individual. This is my lifestyle. I have to address.

I have a lot of this is a better a better conversation to have at the front half of the show because I would like to have some dialogue Around this and debate a little bit around it because I've I've gone back and forth on on this whole morning routine thing and have a lot of Opinions on it. So we'll save that for a front half of the show. Excellent. Our next caller is Alex from England. Alex how can we help you? I like so can we help you. Hey. So I have a question about my goals that I've got at the moment. So I'm currently attempting my first ever bulk, but my job is very active. So I'm a class instructor and I'm also a PT. But because of the amount of hours that I do and the amount of classes I do in a shift,

it's a lot of work. I feel over-trained a lot of the amount of hours that I do and the map classes I do in a shift. It's a lot of work, I feel over-trained a lot of the time. I'm currently bulking at about 2,700 calories, I've finally started gaining weight at that amount and I'm currently running a map symmetry as well. Alongside of that, with the plans to move on to anabolic afterwards. But I'm just wondering how much is my work really hindering my bulk just because of the amount of stuff that I'm doing. So I do stuff like spin, like leg thumbs and thumbs, a lot of running around.

Give us a little insight on like a regular week, because obviously we know what you do, PT, I know how taxing just being a personal trainer can be. But what is your, I'm more concerned about the spin and group X classes. How many classes are you teaching a week? So my shifts are apparently 20 hours a week. There's anywhere from two to four classes in a shift. Woo.

Wow. And now are you, so okay, when I, when I would train group x instructors, I had a split 50, 50 half of them would just instruct the class and not do any of the exercise with them. The other half would get involved and do the exercises. Which one are you? I used to be the kind of person where I get involved, especially with spin, but now I've completely stopped doing that. I don't get on the spin bike.

I try not to do too much in the classes, but it's kind of how I'd not run back and forth, especially like circuits when you do the first lap show and all the exercises and stuff. Yeah. Okay, well, that's a lot better though. There's a big difference between you teaching a circuit real quick or instructing versus you actually taking the class and sweating your ass off with them. I mean, there's a big difference there. Yeah.

So this is going to be based off of how you feel, Alex. I've trained some people have incredible tolerance for lots and lots of activity. Although that's the exception, the rule typically is that they have to really scale back their strength training in order to get results from the strength training. So if you're following map symmetry right now and you're still feeling kind of burnt out, your sleep maybe isn't so good, you feel tired quite often or you feel wired. You get the hot cold, you know, imbalances where you feel cold or you feel hot, that type of deal. I would cut the volume in half. So cut it in half and start there, see how you

feel. If that doesn't do it, I cut it down even more and then start to really manipulate the intensity. Make it feel easier and lighter. I would even challenge you, because here's the problem with telling someone like you to go off how you feel. If you've been doing this for a long time, you may be very adapted and you may think you feel good. So the thing I would be measuring is the strength and your body composition, right?

So if you are following a maps program, you're increasing calories, you should be putting on muscle, you should be getting stronger, and you should be seeing a physical change. If you're not progressing, then I definitely would continue to reduce the training volume. But just be careful of going purely off of feel because you may think you feel good when,

in fact, you're just adapted to handling that much stress and that you've never felt what it feels like to completely reduce it and take care of yourself. So just keep be mindful of that. I would start with half volume of symmetry. Start there. Cut literally all the same. I'm on phase three week two. And I have my, so I've made like a bit of progress. I've definitely

gained some of that on muscle, but it's just I do feel worn down like some weeks more than others, but I'd like it's even like them. So I started with Symmetrics. I kind of chose the program that I needed rather than I wanted to do because there's some imbalances and aches and pains. Good for you. Yeah. No, literally take the volume, cut it in half. Do half the sets, half the sets of everything. And then from there, I would modify intensity. But I would start with half the volume

and stick to half the volume for the remainder of the program and see how you feel from there. That's where I would start. And I'll still be able to gain on that. You'll probably gain more. If you're feeling burnt out some weeks, you're just doing too much. You've been in your tires.

You're a good example of when people reduce volume that they all of a sudden start to see great results. So I just literally just do what I say, cut the volume completely in half, stick to that for the remainder of the program, and then fight the urge to raise the volume when you start to feel good, because what might happen is you might start to feel good.

Like, oh man, I'm feeling my energy, I'm feeling strong. I wanna push myself a little harder, just stick with half volume for the remainder of the program and then take it from there. And if you wanna add any supplements that may help a little bit, now I'm gonna warn you, don't use these as the solution, just as part of the protocol.

Oshwaganda, unless you're, it's counter indicated for you, because I don't know your medical history, but I would go Oshwaganda. Oshwaganda is really, really good at helping the body deal with just too much stress. And I've had a lot of success with it with myself and with clients. Yeah, okay, I'll look it up.

All right, all right, thanks for calling in. I hope that helps. You got it, thank you. All right. You know, it's funny is that it's actually really common for, you know, we've all experienced this. I would argue that most all, if not all, PT's go through this at one point in their career

because we love fitness. And we just assume that more is always better. Now obviously she's an extreme example, right? She's teaching tons of classes and she's, and she's a personal trainer, and she's also following the program. So she's definitely an extreme example, but I actually think a lot of personal trainers

Followed this category and I mean I'm going through this right now You know, it's it's blowing my mind How little I'm working out right now and the way that my body is responding to it And it's just another like oh my god was I really was I just was I going to intense still because and and because I wasn't training Like every day like I have been in the past like I I assume that you were basing it off of what you felt before Yeah, and so you know, I just can't stress this enough like how crazy this can be and again I'm speaking to personal trainers right the general population the opposite is true Right the general population can't opposite is true, right? The general population

can't string three weeks together of consistency. They hate training a lot of the times, like, but for the, for personal trainers, if you're a, if you're a health professional, a fitness expert or whatever, this is something for you to look into that. I bet you, most of you would be surprised on how well your body may respond by reducing the intensity. Yeah, it just reiterates like, based off of the environment, that's really where you need to figure out what the right dose of stress is to introduce.

For you to be able to adapt and respond in a favorable way, because otherwise, it's, you know, you may be just be adding more stress into the bucket that, you know, overwhelms the system because it's just fighting itself right now. So, you know, finding that is everything. Yeah, I had a client once that,

when I remember, this might have been the first time, I really figured this out. Cause I understood, you know, you gotta do less, don't over train, I got that. But I didn't really get it until a little later in my career. I had a client who just was so active with hiking and running and swimming and then they love to do pilates and they like to do yoga and then they want to lift weights with me and I remember I distinctly remember being like we're gonna lift once a week

We're gonna do once a week. It's gonna be very, very basic. And the workout with me is gonna be like 35 to 45 minutes, and then the rest of it will be mobility. And I remember her going like, that's not enough. And I said, let's just see what happens. And we'll measure it off your strength. And lo and behold, strength gains were phenomenal.

And I was like, that's it right there. I was like, once a week was, and this is how I used to do once a week with a lot of people like this. I'd be like, just once a week. That's all we're going to do. And they got great results. Otherwise, it was like this back and forth. And are we doing too much? And what's going on? Let's, let's figure out ways to get you recover faster and trying to, you know, plug every hole in the boat. When it really was just, you got to

do much less. Look, if you like mine pump, you will love mine pump free.com. This is what we have free guides that can help you with any health or fitness you will love mind pump free.com. This is what we have free guides that can help you with any health or fitness goal. They're all free, again, it's mind pump free.com. You can also find all of us on social media. So Justin is on Instagram at my pump. Justin, Adam is on Instagram at my pump.com. And you can find me on Twitter at my pump.com.

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