Mind Pump: Raw Fitness Truth - 1926: The Truth About Aging & Muscle Growth, Ways to Improve Bone Strength, How to Build Muscle & Strength Without Weights & More (Listener Live Coaching)

Episode Date: October 19, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Try this for big strong/muscular legs. Push the sled EVERY single day! (4:01) Adam has bad luck at Starbucks. (19:54) When old wisdom gets proven by science. (24:02) How the Joovv can help reduce stretch marks. (33:36) Dad life updates with the guys: How Jessica is doing with baby #2, kids cursing, the challenges of the potty-training phase, adult gymnastics, and the pros/cons of uniforms in schools. (34:29) Sharks are everywhere! (52:30) Felix Gray is now in the contact’s business. (58:41) #ListenerLive question #1 - Is it abnormal for a squat to be consistently higher than a deadlift? (1:03:21) #ListenerLive question #2 - Should you target body parts where your bones are weakest or are the benefits more systemic? (1:13:07) #ListenerLive question #3 - At my age, how realistic are continued strength and muscle gain? Lifting has become a second passion for me and I understand the benefits of continuing resistance training as I age. Should I be using metrics other than strength and muscle gain to measure progress? (1:20:45) #ListenerLive question #4 - What are the downsides to training with only resistance bands? How far can I take them as a training method for strength, building muscle, and even athletic performance? (1:30:04) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Joovv for an exclusive offer for Mind Pump listeners! Visit Felix Gray for an exclusive offer for Mind Pump listeners! Special Promotion Launch MAPS 15 Minutes! Build an Amazing Body in Only 15 Minutes a Day (includes BONUS: Advanced workout ~20 minutes/day) + (Includes two eBooks ($74 value) The Power of Sleep & the Occlusion Training Guide) **Promo Code: 15SPECIAL for $20 OFF! October Promotion: MAPS Symmetry or MAPS Strong HALF OFF! **Promo code OCTOBER50 at checkout** How To Do The Sled Push The RIGHT Way! (AVOID MISTAKES!) Sled Drag Strength Training for Massive Quads TORQUE FITNESS TANK M1 Sled Do Dates help to Induce Labor? Exciting Benefits and Side Effects Health Babes Podcast - Dr Becky Campbell See How Light Therapy Can Reducing Wrinkles & Stretch Marks! Two shark attacks within two months at Monterey Bay's Lovers Point Sharks vs. vending machines: Which kills more people yearly? Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Add Windmills to Your Workout to Increase Your Deadlift Strength – Mind Pump TV Mind Pump #1565: Why Women Should Bulk MAPS Fitness Anabolic   Dan Doiron The Resistance Training Revolution – Book by Sal Di Stefano Prime Bundle | MAPS Fitness Products MAPS Suspension Training   Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Becky Campbell (@drbeckycampbell) 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 59 minute introductory conversation. We talked about current events, scientific studies, fitness, our lives, and much more. By the way, you could check the show notes for timestamps if you want to fast forward to your favorite part. Also, if you want to be on an episode like this one, email your question to live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is Juve. This is red light therapy for your home.

The same kind of red light that you read about in studies that helps regrow hair, reduce the appearance of fine lines and wrinkles, speed up muscle recovery, reduce or prevent stretch marks, improve health and much more. It actually works. There's lots and lots of studies back it up. I know it sounds like magic, but it's legit.

But Juve is the real deal. There's a lot of crappy products out there. Don't go with the knockoffs, go with the real stuff. Head over to juve.com. That's j-o-o-v-v-v.com forward slash mine pump. And then use the code mine pump for $50 or for off your first purchase. This episode is also brought to you by Felix Gray, makers of the best looking blue light blocking glasses you'll find anywhere that don't change the color of the world around you. So they're not orange or red lenses are

clear, but they're effective at blocking blue light. And right now for $5, you can try their contact lenses for a full month. You get 60 of them in for $5. So you can try the contact lenses great for keeping your eyes moist, obviously helping you see better. But again, they also have blue light blocking glasses that look really good. Go check them out. Head over to FelixGrayGlasses.com. That's F-E-L-I-X-G-R-A-Y glasses.com forward slash mind pump. Also, our new program has launched maps 15 minutes.

You can get phenomenal results working out every single day for 15 minutes versus two or three longer workouts. Plus, it's extremely convenient. The program is written with suspension trainers, bands, and a pair of dumbbells. So extremely convenient for those of you that need a convenient, short, but very effective workout. It helps you stay consistent because it's done every single day. And it's easy to find the time because it's only 15 minutes. We've also added a bonus advanced version in the program. For those of you that like barbells and dumbbells and like to do those big

compound lifts, there's an everyday 20 to 25 minute workout found in maps 15. For those of you that are advanced. In fact, it's the workout that we are doing here in the studio right now. So, Adam, myself, Justin and Doug have been experimenting with every day workout, and we're getting phenomenal results. Short daily workouts for maximum muscle, better fat loss, and better consistency. And because it's a brand new launch, Maps 15 minutes is going to be $20 off,

plus we're throwing in two free e-books. So if you sign up right now, you get it for $20 off, plus you get an e-book called the Power of Sleep and you get our Occlusion Training Guide for free. This sale will be ending very, very shortly. So to get signed up, go to maps15minutes.com and use the coupon code 15Special. So one five special for the $20 off plus the free e-books. Oh, and by the way, it comes with the 30-day money back guarantee. So you have nothing to lose.

All right, here comes the show. Teacher time. And it's teacher time. Oh, shit. You know it's my favorite time of the week. Yes, it is. We have three winners this week, two for Apple Podcasts, one for Facebook. The Apple Podcast winners are Jack Steady and Guru 24. it is. We have three winners this week, two for Apple podcasts, one for Facebook, the Apple

podcast winners are Jack Steady and Guru 24. And for Facebook, we have Alexis Carrillo. All three of you are winners. And the name I just read to iTunes at MindPupMedia.com, include your shirt size and your shipping address. And we'll get that shirt right out to you. Try this for big, muscular, strong legs, push the sled every single day. I was just going to jump on the bandwagon with that. I saw a Doug doing it yesterday and he said he felt great. I know that's been like, you've like completely dropped squats and dads right now or what did you, what did you replace it with? So before I would incorporate variations of squats, either the belt squat or traditional squats or I do a lunges, dead lifts, I'll still throw in here and there, but I don't

do them super, super often these days. And what I did was I just said, let me just see what happens if I push the sled every single day because really if you think about it when you're driving the sled, it works the entire leg including the calves. And this is where it came from. I noticed my calves were kind of growing a little bit and I hadn't really changed my calf training at all.

I'm like, what's going on? And I said, oh, it's gotta be the sled. Because when I push the sled, especially when I first started pushing the sled frequently, I would notice my feet and my calves would kind of start to get fatigued. And so one of the side effects was my calves and my feet started feeling really strong.

So let me keep doing this and see what happens. And my legs are developing well and I have no pain, no aches and pains. My body, my joints feel really good. And I think it's because, actually I'm pretty sure, it's because of one of the quote unquote weaknesses of driving the sled is actually one of its strengths. Because it eliminates the eccentric motion, right?

So you don't have any of the eccentric portion of the exercise. Yeah, so when you do it for people who don't understand what Adam's talking about, when you do a rep, you know, you have the concentric portion of the rep, right, which is where you're lifting the weight. So that's a positive part of the rep. Then you have the pause, which would be isometric, and then you have the lowering part, which is

the eccentric or the negative. And studies will show that the eccentric is most responsible. They're all responsible for muscle growth and strength, but the eccentric builds more muscle, causes more muscle damage, causes more soreness. So a lot of people are like, well, you know, it's more recovery. Yeah, pushing the sled, then, isn't going to be a great muscle builder because it doesn't have the eccentric. It's all positive, right?

It's all concentric contractions. However, which is true. So I think on a rent basis, it's probably not going to build as much muscle as squats or whatever. But if you look at that and think of it as a strength, which you just said just then, which is, I'm not going to need nearly as much recovery. I can do this every single day, not get sore and really send this really frequent muscle

building signal to my lower body and train the entire leg from my foot all the way up. It's funny. To me, that these hypertrophy trolls can't get that in their skull, that it has a lot of value to add in addition to squats and to all these other exercises that we do for building our leg muscles in particular, but gaining more strength, especially in the foot, you'd mention too, for me, feeling more secure, more stable in my squats, it makes a massive difference in terms of performance. And now I can add more load, which then adds to that systemic effect where I do build substantially more muscle because now I'm more secure, more stabilized

when I'm squatting down. I can actually load more. I want to unpack something that you said about the difference between the eccentric portion and then the concentric portion. Traditionally, it's known that the eccentric portion of the exercise is what builds the most muscle. Now, do you think that a big portion of that is because traditionally, the eccentric portion of the exercise is always the slower part. You take two to four seconds to lower a weight down where the concentric portion of exercise many times is only one second. And so do you think that a lot of that benefits

is just purely the time under load during that portion of the movement? And if you were to compare, like, let's just take total time. I'm gonna make up these numbers just to make my point. You do a barbell back squat for five reps and the total time is 10 seconds in the eccentric portion of it You know, let's just say you know, that's probably wrong 10 seconds. You go drive the sled now and there's no eccentric portion But you have a total of 30 seconds of concentric work to drive the sled across the gym. So the total amount of time that that muscle is being worked is equated to the same or potentially even more in that the driving sled.

And you think that that may be a factor in why you are seeing such great results in comparison to what we know is the king of all exercises for building your legs. It could contribute for your... It's a good question because we can't really... We still haven't really determined why the eccentric or the lowering part of an exercise quote unquote builds more muscle.

And I want to be clear before I continue, they all build muscle. So people get confused as they say... Isometrics build muscle. Yeah, so the I-O eccentric builds the most muscle. So therefore concentric and isometric, let's like, waste of time. No, no, no, no, they all build muscle, but if you compare them head to head,

eccentric tends to build more, but eccentric also comes along with more damage and more recovery. And you try, try a, negatives only work out, or force negatives, or where you're going, you're gonna get super sore, and it's gonna take longer to recover.

So there's that drawback, right? But as far as time is concerned, it's interesting because what I've done with the sled is I've done it many different ways. So I tell you I do the exact same thing every day. Sure. So some days what I'll do is I'll load the sled and I'll push it as fast as I can. I'm not running, but I'm trying to go fast.

But it's explosive versus long, slow, grinding strides. Right, or 30 second rest versus rest as long as I can, versus half the length of the grass with heavy, heavy, heavy weight, versus lightweight, let's see how fast I can get it across. So it's like a whole bunch of different varieties that I'm doing. So there's the portion that I was asking that I think has to be contributor, how direct it is in relation to that. It might be, right?

I think that, and then the other contributor you have to think is, because you've lifted for 20 plus years, you've built a substantial amount of weight or strength and size in your legs, and all it takes is some good stimulation to maintain that mass. I would think that that also plays.

For sure. I give you had like a kid who's 17, you two kids, 17 never lifted before, and one kid I get to do nothing but barbell squats with the other kid all I do is drive the sled with. I would still speculate that we would see significantly more gains in the barbell back squatter, but now take those same two kids 20 years later, who have both built a lot of muscle by doing all different exercises

and then allow them just to dry the sled. And they probably could be, but here's the other side of it. First off, it's always, we're not making the either or argument, right? They all have value. So I don't want to, I don't want people get confused from me say that, you know, this exercise is better than all the others. Don't do anything else. The best results you're going to get are from doing a wide variety of

different movements, doing eccentric, concentric, isometric, contractions, split stance exercises, bilateral exercises. So all that stuff is lots of value. But here's a deal. I think if you compare one kid doing sparbell back squats three days a week to one kid driving the sled three days a week, you're going to see more gains with the back squat. However, here's the difference.

The sled, you can do way more often than squatting. Way more often. So far, you mean frequency. You really up. I bet you I could drive the sled twice a day if I wanted to and feel totally fine. I feel zero, nothing in my joints whatsoever. Versus when I squat or deadlift,

and this is a statement I'll make right now, I guarantee you it'll be the last leg exercise I do as I get older. As I get older, I bet you that'll be the thing that I do a vast majority of just because it feels so easy and safe on the body, even at high intensities. So my point with this is there's tremendous value,

and when you look at an exercise, look at its weakness and see how you can make that a strength. And so the weakness with the sled is, you don't do the eccentric. So how can we make that a strength? All I can do is every single day. It's interesting to speculate on the value of that eccentric and what difference that is in comparison. So what kind of different force demand that places on the muscles?

And so that being that you're fighting forces that are actually pulling away, say they're gravitational or say the load itself, you're fighting that on top of also contracting versus you contracting and then let, you can let off at any point and then there's no more force demand. But yeah, it's in terms of like that being communicated, I haven't heard anything really break that down. Well, there are also, there's a third component that I

think that makes a big difference in this case for you. Also, is that if you were to compare driving a sled and squats to use specifically, I think that driving a sled is more novel to your body than squats. So if you are a sled driver your whole life and then now you're like really starting to squat. So I think that's what makes it so powerful for you is that there's those three big elements that make it. But I'll say this though, my legs, my upper legs I should say are pretty well developed.

I mean, I think it's, you guys know this, it's like the one body part I have that I could really build a lot of muscle. For me to get them to grow, I know what I think it's, you guys know this, it's like the one body part I have, I could really build a lot of muscle. For me to get them to grow, I know what I'd have to do to really make them grow. If I wanted to make them grow, I'm surprised that they're growing. Yeah, I know it's the frequency. If you don't think they're growing beyond a size

that you've already had them before. At this body weight, like they're not to take it. Yeah, I don't think they're the biggest they've ever. No, that's tough because I'm also 43. Right, right. So I mean, a lot of that, you're you're you're bringing back muscle that you've you've you've had before. The thing that Justin, you said that I think is really interesting that's really important to that and you alluded to it also with how your joints feel. I would think that one of the most damning things

that happens to the body from squats is the change of direction of load. Always, right? So the eccentric portion, and then switch direction. Switching the other direction with 300 pounds. Like that has just gotta be, the sheer physics of that have to be

one of the most stressful things that you apply to the body where that's completely eliminated with the driving sled. You were just going forward to your point as soon as you let off, you let off. It's also low skill. Driving the sled is low skill. Meaning I loved it for great for kids.

Anybody, right? If like a first time person exercising, you can have them push a light sled. I can't have any joint issues. Like kids. It's beautiful for kids. Anybody, right? If like a first time person exercising, you can have them push a light sled. I can't have any joint issues. Totally. It's beautiful for that. So it's just, my point with all this is that the sled has been thrown into the like sports athletic realm and people who just want to develop their muscles. Don't typically look at the sled and say, oh, that's a good muscle building exercise. False. Yeah, I actually, I ironically used it more during body building than I ever have in my life. I remember you saying that.

Yeah, I used it all the time. I love the drags, I love pushes, and just like you said, some days it would be light and more explosive. Other days it would be this grinding strength. Other days I would be dragging it slow. Sometimes I'd drag it up high. Sometimes I'd squat down and like, almost simulate a leg extension.

I'd drop my hips down like if they simulate a leg extension. I dropped my hips down like if they were. Oh, you dragged it back. Yeah, and drag it back. Oh, that's it. I was doing a leg extension. And I mean, I remember after I found that, then I believe again, it was working with Justin. I never did leg extensions again. I was like, why would I ever do a leg extension? If I could pretty much emulate the same thing in a, in a, in a, in a, where I'm actually moving, it's far more functional. I'm going to burn more calories. I'm going to build more strength from it. And it just felt better doing that. That's it. You know, machines.

There's also some clues too when you look at the, the, the, the strength training realm of athletes that train with the highest frequency of all, you know, strength athletes, which are Olympic lifters. Olympic lifters generally lift more often than any other lifter. They train, I mean, gosh, several times a day, they'll practice their lifts. But Olympic lifts, many of their lifts

don't include the negative portion of a repetition. They throw it way up and they drop it. If you ever watch Olympic lifters lift, they don't do lots of negatives. And they might practice with squats, but even their squats, the negative is minimized. You ever watch an Olympic lifter squat versus a power lifter or a body but Olympic lifter,

like they go in the hole and they bounce back up. And I'm not recommending that thing. It's a very high skill movement. But my point with this is, when you eliminate or somewhat limit the damaging effects of the eccentric portion of a rep, that means you could dramatically increase the volume and frequency.

So it's like, yes, eccentric portions of reps are very important, not saying remove those, but if you did somewhat limit those or remove those like you would with a sled or if you're doing some type of an Olympic lift or maybe even modify other exercises do so, you could dramatically increase the amount of times that you practice that exercise,

which comes with its own benefits. And the benefits are strength, muscle, performance, all that stuff. It's really interesting to me, because like I said, I did it every single day. I just got the sled, I did three sets, three to five sets every single day, and every day I felt good.

I didn't feel like, oh my God, go easy today. I would if I tried to squat every day. I just said, wow, I feel really interested. My knees feel good, my hips feel good, ankles. Everything felt really good. And it's such an easy tool to use. It's really interesting. Well, you know that I hurt my hamstring the other day.

So, and I saw Doug doing a sled after you. And I'm like, I'm gonna jump on the bandwagon. So, I'll report back. Cause I haven't done that. I don't think I've actually just, like when I did the sled after you, and I'm like, I'm gonna jump on the bandwagon, so I'll report back. Because I haven't done that. I don't think I've actually just, like when I did the sled a lot, I was doing it. You added it, yeah, I've added it to increase volume. It was my way of, okay, I can't squat or deadlift anymore.

This week it's too taxing, but I still wanna keep working my legs. And so the sled drags and pushes became something I used a lot in bodybuilding. But I haven't done it like that right now. So I'll do that in replace of like some of my leg training and see how, see how, Doug, are you, how, what day are you on now? Because you just started doing it every day, yeah.

It's probably about four or five days now. And what do you, do you feel okay? You feel great. I mean, I definitely can tell that I've been doing something. My body is definitely, I feel it, my muscles. One of the things though that had to happen for me is I'd hurt my knee a little bit. I was still squatting, but I had a little bit of knee pain. The nice thing about this is my knee is just perfectly fine.

Yeah, it'll be the exercise I do when I'm in my 80s. I guarantee it. It'll be the one leg exercise that I'll always be doing because it just doesn't hurt anything. Yeah, it's beautiful now. They have those torque sleds and you have ones with wheels and you can adjust the tension on them. So you can really make it a lifestyle thing. Like I could just take it out of my garage

and I just move it around and just like I would do anything else is just like daily activity. How does it feel? I've never used a torque sled. It's great, man. Is it torque side the one with the big four wheel wheels on it? Yeah, those look cool. Yeah, and you can adjust and add some more resistance.

So it kind of like adds, I don't know if it's like a breaking or some kind of like a... Yeah, because I used to take the sled, the regular one that drags. I'm going to put it in your house. Such an asshole. You get dirty looks from the clock in the morning. It's sparking.

Could you mad at me? Sparking everywhere. Who is this asshole? I did that down with the high school kids down at the campus. And it was like this beautiful concrete area and everything. And like they had like some plastic pieces on the bottom initially. So it was like, okay, I could push it.

And then those came off and then it was just pure sparks. And like, we just put marks everywhere. I'm like, we can't do this. We got to order some of these torx legs. I'm in trouble with the administration. Speaking of graining metal and the sparks and stuff, Adam, I want to hear about your, this is the second time now. You've curbed your rims.

Oh, I didn't bring that to durian. I know that was on the agenda to talk about that, dude. This is like, oh, dear you. Okay, listen, you only get two of these in your life as a man. So you already hit on that. This is, so this has happened to me. Okay, every car I've owned since I was 17 years old, except for one, I've put custom wheels on.

So I've been driving around with custom wheels since I was a kid on all my vehicles. And so I'm like, and I'm, I just, Jerry took my, you guys were in here once you and Jerry took the car. I'm like, oh, be careful. You know, like I make a big deal about the rims, right? Be careful when you park that, you know. And driving, I'm driving the car the other day. And dude, it was, it was probably the worst element Starbucks.

And I, I pull up to go pay and it was like Oh as she's opening the window. Thank God she didn't make a big deal about it because like inside I was like so angry Wanted to blame it on somebody but this the second time it's happened to me and it's only happened in the Starbucks driveway They have a low-ass They have low and they they do the hard turns. Yeah. It's like, if you're like, okay, I've been in my car, so shame on me, I still should have

been fine because my car is a little in comparison like the truck or my SUV. And so, like when I'm in the truck and SUV, it's hard not to drive up on the curb on there because it's such a tight, narrow turn. And then when you pull up to the Starbucks window, the window is, the curb sticks out further than the window. So if you wanna get up close, like some of those ATMs and stuff like that to where you don't have to, like open the door, I have to get close and,

oh, right, curb the fuck out of the room, dude, I'm so, so angry about that right now. Yeah, it's only happened to me twice, both times in Starbucks. So the two times that I've done it, once was at the mall, because in the parking lot, they had curbs in the middle of the parking lot to show you where to turn,

but they're so low, you can't see them very well. So I turn and it's like, and it's like, room a whole day and I'm so pissed off, right? That's one time, the other time was at a Starbucks. And it wasn't pulling into the window, it was turning out. Yeah. Because when you turn out, they have two curbs that make you,

you have to turn, and if you don't hit them perfectly, you'll hit the back. It's, they're so narrow. They make those driveways hell and narrow. But there's something about it too that's, first off, it's infuriating because it's, you're curving it up. Says not like a hard line. I think that that's the point that pisses me off.

Like, I can't, you can tell I'm not the only one that does it. I mean, the whole fucking thing thing is just like marks all around it So it's like it happens to so many people and I'm like this is like the type first time like I'm so angry at Starbucks Like I'm not gonna drink Starbucks for like a year It's my pizza guy. I know they won't feel that but it's like I'm so angry about it It's like you lose my five dollars of fucking For the next year because I'm so mad that that's like such a simple fix,

like make the curb smooth or widen it by two feet or like, or make the door thing, the window thing, hang out by six more inches instead of it being inside. It's like, you would think that there would be some kind of a jump that would detract for sure, I know you're talking. Well, when you got a truck, it gives a shit, you just remember it.

Yeah, I just have motor over everything. Yeah, you would think, because in my car, I had sensors, if I get too close or whatever, but for some reason, it doesn't work with just the rims. No. You would think that they would do that by now. For some like that.

Okay, some luxury cars do have that. Okay. Just for the rims. Yeah, yeah. Yeah, some will have a 360 camera that will... Now, well, that's what I do now, is I hit the camera, and I watch from the camera. Oh, yeah.

Because it's hard to judge, especially when you're trying to turn. Yeah, because your beamer has the park assist, doesn't it, where it gives you a 360 view of all of it? Yeah, and of course, I mean, I have that, and I didn't even, I didn't hit that, I just don't, I didn't think to do it, especially when I was in my car, my car's small.

For some reason too, it's also just, I don't know why, but just as a man, it's the most embarrassing thing to get rid of. What is, because here, I mean, obviously, you know, you go to the make it. Super sexist, I'm't know why, but just as a man, it's the most embarrassing thing to get rid of. What is? Because here, I mean, obviously, super sexist, I'm saying that's a Jerry, when she watched it. Be careful of the ribs, fucking next day,

I curb the shit on my nose, you know what I'm saying? This is like, ah, so, yeah, no. It's fucking awful, dude. That's super annoying. Ruined my day, dude, that totally ruined my day. I'm sorry for bringing that up. Yeah, I know, I know, you're gonna go. Hey, so I gotta tell you guys something really interesting.

So, you know, you guys know this. One of my favorite things is when old wisdom gets proven right by science. Like things that we would call, let's say, old wives tale. Right, like, do this if you have a cold or do this if you feel this particular way. Is it wives tale or wives tale? Wives, wives, wives tale.

Why is it a old wives tale? Because moms and wives were the ones that would administer care when you were ill or sick. And historically, it was the women that knew which herbs and plants and remedies to give to their children. So like if you had a cough and they gave you honey, to help you with your cough and stuff like that, right?

It wasn't dad, it was mom. So they labeled them old wives' tails because what they try to do is they try to discredit them and say, well there's no evidence to support that this particular thing works and it's just an old wife. So it's a way of saying that's bullshit, right? Saying an old wife's life is like saying like an urban legend. Yes, okay, got it. So here's a way of saying that's bullshit, right? Saying in old life, it's like saying like an urban legend.

Yes. Okay. Okay. Got it. So, so here's what's in. So yesterday, we had our duala come and visit, because you know, we're like, I think we're four weeks away from from due date. And we got this really amazing duala. She's super smart, wonderful, wonderful woman. And we hung out for like three hours. I mean, it was only supposed to be an hour, you know, meeting or whatever. We're hanging out. We're talking and great conversations about delivery and birth and she's telling stories about some of the shit that she's her doctor say when, you know,

women are trying to give birth. For example, this is going a little sideways but I thought this was interesting. So you know when a baby's born and the baby comes out, the umbilical cord is still attached and the placenta's still in the mom. The mom still has to deliver the placenta. Will the cord and the placenta continue to pump

blood into the baby? And it's essentially the baby's blood. So the whole delayed cord clamping, that's where that's from. Now here, if you go to the hospital and you deliver a baby, delayed cord clamping, they'll give you 30 seconds maybe, maybe a minute. She's like, I'm lucky if they let me do it for a minute.

I said, well, when you do home deliveries, or you go to like a birthing center, like a run by midwives, how long do you wait? She goes, till it's done, till the placenta is delivered. And she was talking about how, so she makes, she'll make like, tinctures and stuff out of the placenta because this is a traditional remedy

for postpartum depression, whatever, and when one will take it. So this is an old practice. And she says, I could tell when I get the embolical cord in the placenta from women who delivered in hospitals versus birthing centers, she goes, one's still got blood in it,

the other one's pale because it pumped it back into the baby. So we're talking all these stories and stuff. And then we're talking about like things that can help induce labor. So she goes, oh, let's get you some Majool dates. Do you guys know what Majool dates are? Well, you know what dates are. Yeah. So Majool is a type of a date. She goes, yeah, eat these, eat these and it helps with better labor, more likely to have the, you know, better cervical ripening and all these different things. And I'm like, dates. She's like, yeah,

they've been used for thousands of years. In fact, one of the first- That the one in Indiana Jones where the monkey ate it and died because it was poison. Oh, I don't know. Yeah. No, they're not poisonous. I don't know.

Check that one. Check me on that one, but that's true. He's got to make a difference. Not knowing story. It's a midjool day. Yeah. I know my to make up for it. Not knowing it's the New York Times. The New York Times. I know my Harrison Ford movies. So she was saying this, right? So I'm like, what?

So I'm like, this is fascinating. Because so far, everything she said to me, I've gone back and looked it up and found like all those evidence and stuff. So I'm like, this is so fascinating, right? Like why don't we ever talk about this stuff? Yeah, yeah. So I looked it up.

Their studies have been done on Majool dates and they definitely help induce labor and they definitely help with better labor. And there's several studies that support this. Some of the first times it was used or recorded to be used was in the times of when Jesus was born. This is an old practice that women and midwives have been doing for a long time.

I didn't know about dates. I mean, I've heard all these different spices and like the spicier the food that goes helps to induce labor. And so in Courtney's case, this was actually true. There was like a pizza that this place was like famous for that a lot of pregnant ladies would go to and like eat it. And it was like the spiciest crazy pizza. And eating it and we're walking up Westcliffe.

And you know, I think it was really like a lot of it was the walking and going upstairs. The whole thing. But like it for sure that night or water broke. And it was like on like Donkey Kong. So I don't know. Interesting. Well, so check this.

By the way, he looked up the dates and it wasn't a mjool date. It was just a date that he ate in the end of your half. Right. It was just a date. I don't know the difference is, be honest with you. I know what mjool date is a regular day. I don't know, but we're going to go by. It's where a region. It's from I would imagine. I have no idea, but check this out. Right. So one study showed that it prompted cervical ripening and pregnant mothers who were 37 to 38. So after the study, researchers found that mothers who ate

70 to 75 grams of dates every day, it's like five or six dates a day, had lower rates of C-section, lower rates of vacuum or four steps use, lower rates of oxytocin, potocin use, and higher bishops scores at the onset of labor. And another study, researchers had 65 women eat six dates a day for four weeks leading to their delivery and left 45 pregnant women without any dates.

Okay. So they did a control and whatever. At the end of the study, spontaneous labor occurred in 96% of those who consume the dates compared to 79% of the women who didn't have the dates. Also the women who ate dates had lower rates of potosin use and shorter first stages of labor. Dates. Dates, man. Now, you know, it's funny, before studies like this,

could you imagine bringing that up to like a Western medicine like practitioner doctor? They thought you were in your life. They were like, you're left, you're out of the old age. They were like, dates, a fruit. Yeah, I love this kind of stuff. Have you checked to see if like, you know, because there's like stacks of like pills that the doctor recommends now for your, I'm sure your wife to take, right?

Like the, you know, was it, there's a prenatal vitamin? Thank you. We're not just prenatal, but there's like a whole plethora of different vitamins I've seen that are recommended at different stages. Sure. Sure. Sure. Sure. The pregnancy and leading up to the birth, have you looked to see if like, some of those already have that in there?

I wouldn't be surprised if they've extracted that and then put it in some of the substance. I mean, you know, here's a deal. So I did look this up. I said, what's in these dates that's doing this? It's like it's high in fiber. It's got good antioxidants, it's got B vitamins, it's got some iron.

Like that can't be it, right? There's something else that we just have identified. Because all those things are in like your prenatal. There's all kinds of foods that have your capsule. Like there's all kinds of fruit that has all that kind of stuff, not just dates. And why have dates, why have these dates been used for thousands of years?

And why are they showing to have this effect? I find this kind of stuff fascinating. And what this shows me is old wisdom, we're so quick to discard if there's a study backing it up. But old wisdom, yes, it's anecdote, but it's anecdote that's been done, that's been backed by thousands of years of people, and millions of people using this particular thing or doing a particular thing.

There's something to do. We're also quick to jump to conclusion on what it is that it's put that's happened. Right, like, oh, it's got fiber this and this. Maybe I'd have been iron, fight them in, okay, let's take that extract, that, put that in, like, oh, it's got fiber this in this. Maybe you've got it in iron, fight them in. Okay, let's take that extract that, put that in a pill, and now we've got the best benefit of concentrating. Yeah, assume that that's what it is,

and there's not something else there. That's the part that drives me. The other stuff that was very interesting, so I was listening to a podcast, gosh, can you please look up Dr. Becky Campbell's podcast? I want to give her a shout out. She's a amazing podcast with a OBGYN who now does home deliveries.

So he's a doctor surgeon, now he does home deliveries. And he talks about the whole process of birth in the hospital. And he said a couple things on there that were so just riveting to me. He said, first off, he said, having a baby, he's like, you ain't gonna stop it. Your body's gonna happen. He's like, it's like trying to,

it's like trying to, you have to go, you have to poop, try stopping it. It's gonna happen at some point. He's like, it's a natural, it's an automatic thing that happens. It's a natural, it's a automatic thing that happens. It's a natural, it's an automatic thing that happens to your body. And he goes, also adrenaline stops the process of labor.

So he says, so when an animal, for example, is giving birth or in the process of labor and then there's a force fire, labor will stop so that the animal can escape predators. Right. And he goes, what do you, what's the name of the podcast, by the way? Health babes. Health babes. There you go. Great podcast. Health babes. Then he says, you know, what do you do? What do you do when you have a pet that's going into labor, right? You'll, what do you say? Leave it alone. Be quiet. Let it do its thing, right?

Because that helps everything happen. He goes, you want to know why so many women go into labor, go to the hospital and all of a sudden stop. He goes, they show up in labor, fill out these forms, hook up to these wires. Let me check your cervix. Let me stick my hand inside you. Let's see what's going. And then he's like, and then we wonder why labor stops so often when women go all of a sudden go to the hospital and I'm like, oh my god, this is so crazy. Or white coats in drool. Yeah, we're treating this like so wild, you know, so why is it so controversial though? I think it's so interesting Because it's so embedded in how we view

Certain things that I was it years ago remember years ago I I said on the podcast how childbirth was so dangerous and then a midwife contacted us and it's like no you're actually wrong It's not here's why and she And she totally explained everything to me. I was like, oh shit, I was wrong. I had no idea. But I mean, really fascinating stuff. So a lot of the stuff that we think is just like whatever, I mean, look into it.

It's really interesting. Is Jessica using the Juve because Katrina used the Juve during her pregnancy? Did she, did she use it? For stretch marks? Yeah. I mean, it definitely works. For sure.

It definitely works at preventing and or reducing the appearance of stress. That's back by data, 100% with red light therapy. So like especially after you have your baby, you can use it. I think during, you can use it a little bit as well. I laid there with him too. So we did both. So I laid there with him. I asked my doctor, he thought it was fine.

He said, absolutely, there's no problem with that. So I used to lay with Max afterwards, but she was really consistent with that. That was like one of her biggest, what her big fears of how the kid was like, I haven't been... Yeah, I haven't been stressed much afterwards. She didn't have anything,

but that was like, she was very adamant about training consistently, deadlifting squatting all the way up until where Max came out and then using the red light, she did both those things. Super consistent. That's awesome. Is there anything different that Jessica's doing

this pregnancy versus the last one? Yeah, a couple of things, she's not trying to overdo it. I think she thinks she may have overdone like the workouts and the split stance exercises and single leg exercises that may have caused some torsion on her pelvis while she was pregnant with a railiest. Oh, interesting.

So she's just much more careful. She's like, oh, I'm super sedentary and that's funny because like I said, the duela came and she's like, well, what's different this time? She's like, well, I'm really sedentary. So she's like, well, define sedentary. So she's explaining to her. She's like, you're not sedentary. You're just taking it easier compared to what you did the first time around. So that would be, and

they're obviously very pro that they're probably telling her that's not a good bad thing. There's a balance, like you can overdo it, you know, for sure. So that would be the bigger, I think, the bigger difference. And then of course, she, you know, she has a little kid to take care while she's pregnant. So that makes things a lot of different. You know, how is it just her? How is he right now? How the face you sent the video last? Did you guys see what he's just to see the video trying to say truck was hilarious?

He says truck, but he says fuck. So I'm having fun with him right? I'm like, I really say truck, fuck. I'm like, say, oh truck, oh fuck, it's so funny. He says, it's like stuff. Immediately reminding me of the meet the fuckers where he's watching that little kid and he starts saying like,

ah shhh. Woo. Yeah. He gets in trouble for that. It is funny. Like kids were dying like watching that video. I'm trying to say true. Oh, I love it.

It's hilarious. And now it's like, you know, I try to get him to say it all the time. Yeah. Yeah. Such a fun age right now. It is. And he says, it's funny too, because I don't know,

does Max do this, well, he says a word that he kind of made up to mean something. So you have to figure out like, what the hell is he saying? Like, what is that? So he's doing something now. He did something the other day that I thought was really cute that reminded me of my, so my, my youngest sister is like, what is she, 12 years younger than than me 10 or 12 years younger than me

um and When she was his age growing up and if we were the adults the adults were in the room or in older as a teenager at that time We're in the room. We and if we were to use a swear word. Yeah, we would spell it out Yeah, you know, so it's like as HIT, you know like we're up It's so this is a baby couldn't pick it up. And I remember Sarah developed this thing where she started to pick up on, it's so amazing how, how, like, how we do this, right? Like she, she learned to pick up on that we would spell something when there was like an emotion of

like anger or frustration. That was when we, so she, she, so she pieced that together and I, I saw I caught Max do the same thing, right? Because there's been a couple of times where I cussed by spelling it to Katrina in front of him. So he didn't hear me, hear me cuss. So he does, and they're not the same letters, but Sarah is still stuck in my head. She used to go, PSRT, right?

She get, she'd be doing something she get frustrated, PSRT. She was supposed to, yeah, it was always those those same letters and she just knew to say these letters and those were the letters that came to her mind. Yeah. And she would she knew to do it when she was frustrated or mad or whatever that. And so she would it was her way of spelling a curse word. But she had no idea what she's doing. And so I caught him doing that the other day of of spelling trying to spell something that I spelled. That was about where it was completely off like he's not spelling anything you know say, but I caught him doing that the other day of spelling, trying to spell something that I spelled,

that was a bad word, was completely off. It's not spelling anything, you know what I was saying? But he gets that, you know, dad said that when he was frustrated about something you're expressing emotion, and just wild that they pick up. Yeah, he's at that age where he just, he says words that I don't even know, he knows.

Like we were looking at a book and he goes, treasure, I'm like treasure treasure who the hell taught you treasure You know, yeah, just words are just popping out left and right his thing right now And I don't know where he gets where he this is hmm. They put his hand on his yeah, he puts his hand on his Yeah, I think I'm gonna What are you home about? Walk around that like we'll be playing to do and something and I'm like what do you want to do? And then you'll walk. You know where so we use I actually don't think I share this with the audience for his his his his his potty training. We did use these little

tiny dumb dumb suckers right so up into this point we've really had like no sugar and uh and then Katrina read that read I don't remember what book, I know people are going to ask me, so I'll look it up, read a book, and it actually addressed parents that have avoided using sugar. And like, don't be afraid, this is something that you can do for this short period of time, and you can remove it out of their diet. It's not going to alter the kids, pal it forever. And so it really relieved her of that.

Because up to this point, we've been very strict about introducing sugar foods to them so that and this was obviously a, you know, it's funny too, like the potty training phase was more challenging than I think a lot of people made it sound. I actually never heard a lot of people talk about it. I don't remember it that much for some reason with my younger siblings. Well, that for us, but boy, that was

an intense week for us of like really, especially the first three days, because we did the whole three-day thing where he's like naked and you like just, you're every five minutes, you're asking him, you know, such a timing thing. Oh, it's a crazy timing thing. And you can really see how quickly, that's why I commend Katrina for really owning this because I mean, I'm not gonna lie. I know probably day two or three of asking my son every 15 minutes you have to pee and taking him to the toilet,

like a hundred times that he doesn't go, I'd get lazy. I know I'd be like, you know, just let me know. You know, but I'm sure? But she executed that really well. And if he pooped in the toilet, he would get a lollipop. But now he's connected, you know, the lollipop to that and then also where it's at. So he walks around the house and acting like he doesn't know where it's at.

I just stand underneath the where it's up in the... I wonder what's here. I'm just like, I wonder what's in any points up for you open it like not bro. But so that was our our first introduction to Sugar and but it's been great because She's like already because it's now been what almost two weeks Obviously, he doesn't get a live pop every time he poops anymore and he's already started to forget about it You know every once in a while she'll he'll remember and then she normally will let him every now and then give you one after you poop

Good job. He did two of these he's literally So this is the toilet His his winners like right here It was just the sea. Yeah, yeah, so wait him and I are getting ready to get in the bath. The just like a couple of nights ago and, um, Katrina was just saying to me, like, I think, okay, now that he's like, he's like totally potty train now, let's start trying to teach him how to stand up. And I said, yeah, he's, I said, I, I said, I've been watching.

I said, he's just, we need about two more inches for it to be like, really good. Oh, it's gonna be right. Right. So I, I, I had him, I had him like two nights ago before getting the bath to do it. We're both standing there naked and stuff like that. And I'm holding it going over. He's like, he's holding onto me and like leaning. He's trying to do that. He's like, yeah, we're both peed in there. So that's like a for sure moment.

I'll never forget. You got to get him a little toilet. Yeah. So he's got like, he's got one of those little plastic ones. You know what? You know what? He uses uses that I didn't even know this existed. So I don't know if you guys got this or if you had this But it's a travel potty that folds completely flat It it so it can release this flat it oh like this bank bank it opens up and It is it has like you know about it sits about this high with the legs that pop under, and then you have these plastic bags

that go over the top of it, and then he sits right on it, and then you just close it up, and you throw it away. Oh wow. He's so comfortable doing that, and when we drive, so we keep it in the back of the rover, and then when he's got it go, he'll just tell Katrina, and he goes, sits back there,

he wants the back closed, so he sits back there, and he asks you to close the door and say he closes the privacy. Yeah, dude, he takes a shit in there and then waits, waits. And then she'll Katrina will pop her head in and record. I think I want for adults, damn it. I know, I thought that and then no problem doing that. He like, he actually likes doing that.

He has this thing where when he poops, he wants to be alone. Oh, all kids. A really, a really is well trying hide. And then he does this. He covers his face with his eyes with be alone. Oh, all kids. A really, a really, a will try and hide. And then he does this. He covers his face with his eyes with his hands. So he does this. So it doesn't matter where you are, we're at my mom's the other day.

And he was just, he walked over the corner and he covered his eyes and then we're like, I don't know exactly what that is. He's trying to, yeah, four kids trying to poop right now. So we're in a kind of a different spot, but Ethan's really at that kind of phase where he's embarrassed by us now, right? So he's like going full into like the teenage mode and is like trying to be cool kid and

like, you should get your cool dad later. That's what I thought, right? I'm like, I'm pretty cool. You're pretty cool. Like, I think we're going to do okay, but apparently we're not cool enough. So it was, it was funny that Courtney, so the kids got into gymnastics because I guess I was talking to Courtney about this when she was a kid, she always wanted to do it. Her parents never let her. And so this was kind of a goal

of hers. She didn't even really tell me about that. Right. And I didn't know that she had attached that and you know, somewhat was really into it. Because I saw her kind of watching a lot of the practices and would kind of go out there and go on the trampoline. One of the days, they let the parents kind of come in. And I missed out, I wanted to do it with her too, but missed out my opportunity.

But I guess they actually have like an adult class. So like one day of me, they have a, and I was like, that sounds dangerous. Right for adults. And this is absurd. This is crazy. Just tumbling.

So now, roll the floor. Yeah, do some like, like Courtney's like, we're gonna do this. Like let's do this. You do? We're talking about this. Yeah, because I was like, you know, I,

I want to, I always want to challenge my body in different ways and this was one of those I actually did a whole course a gymnastic course like long time ago Just when I was going through different certifications. Well, I want to see you do a backflip so that's Dude, I can't like even just doing like a front roll like tucking like I don't have like the thoracic Flexibility, I just would flop. I'd get to this point. Please, and Photoshop a leotard on this guy. I'm going all in you guys. You have no idea. So he's going to be in the class before us and he'd have to wait for us right now. No, I'm here with Ethan shirt, you know, and and I'm gonna be there like waving to him and doing flips and all this.

For a whole last second. So mad. Don't blame it on being a teenager. That's embarrassing as hell. Would you want to watch your parents do gymnastics? Oh my god. I know. That is what I want to do.

That is hilarious. I'm embarrassed that I'm not even ready. I don't want to go watch. You're okay. So you're, you just made me think it's something that I think is interesting. Now you obviously have two boys, you don't have to deal with this, but I've always thought like if I had a girl, one of the things like that would probably be one of the more challenging things as a father is when your daughter starts to get into like, you know, teenage womanhood

years and she wants to start wearing the kind of like risque clothes. Doug, you're probably the one who can speak to this the most is like that wants to use the cute tops and the shorter shorts and stuff like that like oh my god How do I handle this as a dad? And I think the best way is as a dad is you show up to squint the same Yeah, I feel like that's the only do the only thing you could do right like you I think if you you push her too hard She's gonna rebel so I think the only thing that you could do is a dad is like to embarrass her that way. Listen, this is how I feel. This is when you're dropping you off.

You look like this, I feel the same way. So, hopefully my daughter's not there at all. Well, she's still young. Well, but she doesn't want to either. She's not very much like I'll wear this or wear that. She's very, so far, right? She's only 13, so who knows if that might change? Yeah, but you think, okay, so another good question

in regards to that. And I do eventually want one here, Doug's opinion on that situation. Do you think that, because I actually like the idea of uniforms for schools for that, because I actually think that, do you think that played a role in why it isn't that big of a deal to her?

Because she's been trained for so many years that you go to school in a uniform, where when I grew up in public schools, or you could wear whatever you wanted. So I was very much so into what I wore. I think uniforms are great thing in schools. I think it's great. I think it eliminates a few different things.

One, it makes it harder for kids to be like, well I got this, you got that, I'm this, whatever. I think it also takes that out of the equation where you start playing with the risqué clothes. And it also as a kid, now looking back, I think kids would be like, I want to wear what I want. But the reality is, think about the stress and stuff you went through as a kid, deciding what to wear and what to, and if that was just taken out because you couldn't, probably wouldn't make things.

Well, it's also a small microcosm of what, like social media is comparing yourself. Totally. You show up and you see so and so's got whatever shoes or she has whatever dress or he's got whatever designer genes and you don't. When we all are in the same uniform, there's less of that kind of comparing to each other. I think that is probably, now Doug,

you have the opposite challenge, right? Cause she doesn't, breed doesn't have a uniform, right? No uniform. And she does like the kind of, you know, crop top, I mean, we went shopping actually for school clothes. They don't sell whole shirts. That's where I was looking. Hey, could you imagine Doug like walking a show

and like, when he wears the full shirts? Where are the full shirts at? I, we, she needs them for school because her school doesn't allow crop tops. And so we were going to, I don't know, how many different stores, like five different stores, and I was looking everywhere. I was really searching because I really wanted her to get those. And they don't sell them. It's so hard to find them. Wow. That's wild. Wow.

So it's like the big and tall store. Yeah. By two shirts, honey, we're going to sell them together. It's really tough. But you know, your whole idea of coming to school dressed like that, I've threatened her with that, but it didn't seem to phaser, but that's why you got to do it. Calls them to the police.

Well, who's gonna, what's the end result gonna be? I'm gonna look like a fool, and she's not gonna pay any attention to me. And the truth is, I just bite my tongue a lot about her clothing. I do chime in here and there when I think things are way over the top. But I don't wanna be that dad too,

that's always like, well, you gotta put on a turtle neck. Well, yeah, because then she repels anyways. And she gets a turtle neck on and underneath, she has something even sludder, and then she pulls it off when she gets out for school. The challenge that I have with that is walking around with your daughter, and they start to grow up, right? They start to become a woman.

And, you know, if they dress a particular way, you can, imagine catching the glances of grown men or, or, you know, guys that are way older, whatever, looking at your kid, like, how are you gonna react in public? Like, I don't know how I'm gonna react in public. So I know how overprotective I am. So maybe she wouldn't wear them just cause she's not her dad

to embarrass her by yelling at me. I don't know, but I can't imagine walking with my daughter and catching some dude look at her and then being like, I gotta think that a lot. I mean, because she's the whole time she's been uniformed, right? Yeah, yeah, see, I think that has more to do with that.

I think that she just doesn't even know any better. How'd you go into a school where everybody has dressed different, which is more breeze up bringing where she's seen that her whole life? Well, now where she goes now, they have school, her school does have pretty strict dress code, right? They do, which is good, which I think is good.

So even if my, so the high school my daughter might go to doesn't have a uniform, but they do have a dress code. With a stricter than what you would find like at a public school. Did you guys have dress codes at all? You couldn't wear it. We couldn't wear like gang colors. Yeah, that was the thing in the 90s. Yeah, you couldn't wear it. There weren't too much red or blue a lot of that

I mean there was just a lot of flannels and hick, you know gear Yeah, I grew up it wasn't anything that flashy you So yeah, it wasn't like we had like strict, I mean, for in terms of like having to short a shorts and you know, all that kind of stuff, like yeah, I think they had basic standard stuff like that, but nothing crazy. Yeah, well, I mean, you know, I had a rude awakening, well, not rude awakening, just a realization,

going to Europe as a teenager. Like you think that kids dress risque here, go to like Italy, France. Oh, it's more there, huh? Oh, my God. I mean, I don't know if it's like that now, but it was when I was a kid. I couldn't believe the shit there. Oh, really? I didn't know that. Yeah. I couldn't believe what they were wearing.

I thought we were like the worst when it comes that. No, go to Brazil, go to like, you know, like I said, I don't know what it's like now, but when I was a teenager going to Italy, I'd see my cousins who were my age are younger, and I couldn't believe what they were wearing. And I was like, I thought, Dad, I thought you said that, you know, our culture doesn't, whatever, it's like, it's changed a lot since I was a kid.

I was like, yeah, because this is crazy. You know, they're very, they're, they're, they're very lax about that kind of stuff over there. Well, isn't it, over there is too, where they can have the commercials that have like, the sexual commercials and nudity and stuff like that. Oh, I remember- Bro, I remember 12 or 13,

I'm watching TV at my grandma's house in Sicily and there's a soap commercial and there's a woman in the shower and you're looking through the glass of the shower and it's sudsy, so you can kind of see her like her silhouette. And then she wipes the suds off and she's topless. This is a commercial. In the middle of the day, remember,

this was 12 or 13, this is before internet, you know, some like. It's still like that, right? Is it like that, you know, if it's like that still? I don't know, I think it is. Yeah, I think, I think. Well, they're just more lax with nudity in general. You know, a beach is, so it that.

So nudity itself isn't bad. I think it's the suggestion and the way that it can be used, but nudity itself is just a human body, right? Well, and I think that's how they do those commercials, right? They're more like that, or she's just in the show. It's normal to be naked in the shower, but they wouldn't be showing like pornographic. No, not that, but they did do it because it was an attractive woman. Come on.

Pretty sure they're just advertising. They know what we do when we shower. Now they do. They use the model and then I remember distinctively. I'm pretty sure they're just advertising. This is what we do when we shower. Now they get a little bit of it. I mean, I remember distinctive. Very clear. What happened? Anyway, Justin, I want to hear about the shark attacks.

You were supposed to bring it up. Yeah, I was just literally going to talk about it because I didn't realize like the last year or so there's been two reported shark attacks in our area. It off of a Pacific Grove lovers point. And so near me, same place, yeah, and two different sharks. Oh, great whites.

And so one guy that was on a paddle board, I guess got attacked and he was out there with his dog. Both were fine, I guess he was injured. The guy before that that was attacked, like had got serious injuries to stomach and leg and like got like, bit. Isn't that, isn't where you're at, that part of Northern California, the beaches are,

but isn't that one of the highest concentration of great white sharks? So roughly? They're definitely part of the, I don't know if it's like a migratory pattern where they come up and then they stay there. Come all the way from Mexico and work their way out. Yeah, so, so yeah, usually there in, in, in Apptoss is another one where this cement

a ship that was, that's right. That's right. There's like a underwater ship or something. Yeah, there's one there. And so that's like, I always see them there. Like even if you, you don't hear about any reports or, what do you mean you see them? Okay, so we, we've he made. What do you mean? What do you mean? I mean, you saw them. Yeah, like you could see we took a catamaran and

and it goes along the coast with the kids and we're, you know, having a nice Sunday and we look over and there's probably five great whites just doing their thing. Maybe like, I want to say like 200 yards or so away from the shore. Oh hell no. And so there's people, there's surfers there and there's people swimming in the water just oblivious that they're like just the ways out doing their thing. But yeah, they're, I'm just, I pretty much think they're everywhere. I'm not in the ocean.

I'm like, they're here. It's just a matter of, do you if they're hungry? Is it true that you're most likely to get attacked if you have like a shiny type of material on or shiny clothes on? Like I heard that they're attracted to that. Like they don't want to eat like a human being. I thought it was different.

I thought it was when you wore a black wet suit because you look like a seal. Oh really? That's what I heard. I got to make that up. Yeah, because I don't know which one they're more attracted to because I've kind of heard both in terms of like if you have something.

Well those are very opposite. Cause you know, exactly. Well because fish, you know, like they have reflective quality to them, right? Yes. And then seals, it probably depends on, I guess, what they're hungry for. Well, so, so, so funny brought that up because I just read a statistic that highlights, um, how irrational fear can be. I know.

We hear about sharks. And you're like, more likely to hit with like lightning, but you, it doesn't happen. You're more, more people die every year from venue machines falling on them than short attacks. Vending machines? I didn't even know Vending machines fall on people. Oh, I've heard this. Yeah. That's shaking them to get the shot.

They're trying to get the shot to fuck up. More people die from that than short attacks. That's like, that's so to out. Like, it's stuck and so they get on. They think it's a good idea to shake it. And then it falls right on them. And so I actually watched this hundreds of pounds that that talks about what does that say there Doug? So it's sound rather than sight or smell.

So your regular sounds like made by a swimmer in trouble or a damaged fish don't fart in the water just in the zone. Don't flail about when you're sounding. Oh, interesting. Yeah. Well, so I read I watched this show on irrational fears. It was really illuminating because of how,

as humans, how we, where we place our fear. And they talked about, so there was a cultural phenomenon that happened in the 1970s that shifted, completely shifted everybody's fears around going in the water. And it was, jaws, it was the movie jaws. Before jaws, shark attack, nobody talked about it, nobody cared, it wasn't that big of a deal.

After jaws, sharks was like the scariest thing ever. And they did these polls before and after jaws. How afraid are you of shark attacks? How often do you think they happen? Before jaws, it was like barely registered. After jaws, everybody's like, oh my God. And then what happened? Because of the cultural phenomenon of jobs,

anytime one happened. And newspapers reported it, everybody want to know about it. So people got the skewed. This is how I feel about news and media in general. Oh, totally. It's just like one isolated incident that they just, you know, now it's so easy to spread it worldwide that it looks like it's happening all over the place.

But yeah, to that point, it really doesn't happen often at all. And so I'm not like out here promoting, like, oh no, the fear of shark attacks, because even then they were attacked, but it's like they didn't eat them. Like they realized, oh, this isn't the food I was going for. Yeah, yeah.

And then they escaped. Well, not just that. Think of how many surfers are in the water in that area. Swimmers and surfers. Every day. Yeah. It's not like that water is like nobody's ever in there. That's like one of the most popular places in the world

to surf. And you hear about shark attacks is so rare, right? So it's not a very common thing at all. You have to think that's what causes so much of the anxiety that I feel like our society is played with right now, just because the irrational. Yeah. So not totally rational.

Get you get you get you get every crazy thing you know here about like on social media. If it's the crazier it is, the faster it goes viral and the more it feels real and close to home even though it couldn't be further from the future. People don't realize that like kidnappings, kids getting kidnapped, like this is the safest time ever in terms of kidnappings, but you wouldn't think that. But if you talk to kidnapped. This is the safest time ever in terms of kidnappings,

but you wouldn't think that, but if you talk to parents, they think it's the scariest time. You know much more likely it was a kidnap when we were kids? Oh, I know. Versus today. Oh, totally. You didn't have any trackers or anything that you could then find my phone, find.

Like, you have, I mean, they have great options now for kids with watches and things, so you can at least like no and proximity. There was this comedian that did a whole bit on it was so funny. He's like kids were hotter back in the day. That's why I got kid that was. He's like, oh fuck you. That's what it is. That's hilarious. Anyway, so Adam, I want to ask you about this thing with the contact lenses with Felix Gray. Are they? They're making a promotion, right?

Yeah, they're making a big push on it right now. I think they have like some promotion. It's like $5 for a month. To try out their, their company. Yeah, so what it is Doug, make sure you double check my. Yeah, that's what you told me earlier. Let me check. Yeah, make sure I think I heard that.

So for $5, you test out, and these are specifically super comfortable. They're contacts. That also I think a block out the blue light. So they're not just, yeah, we talked about it last time and I think that we were under the impression that they're just getting in the contact space and they're just regular contacts,

but they're designed to protect from the blue light. So they're not just regular, they're not just regular contacts, they're contacts that are designed to also, yeah, protect the the blue light So that's got to be one of the first ones. I think it is. Okay. Yeah, I think that I think it is I would be really neat is actually to talk to them and see how well it's doing and if it's taking them off For now was it in my right dug is it you are right? So it's five dollars for 60 lenses

Okay, so it's daily yeah daily use or whatever and what is it saying to the features or what's the deal there? Well, what I mentioned last time, it's got the, what they call an ultra thin optical center point, which helps improve visual acuity. So there are more water rich so that they're, you know, more comfortable to wear, 58% more water. So I mean, again, I don't know about the blue light. I was reading that But yeah, I read a either a review or on their website that it's it's more than just contact lenses But for for five bucks for months supply if you wear them, my's will try him I've never had contact. Is that a hell of a deal or what? Well, I would think so Well, I mean, I don't ever wear these hell of a good deal or what? What's the... Oh, I would think so.

I mean, I don't ever wear these kind of lenses, but if I did, I would try them out. Well, you're the only one that's actually wore any contacts, right? Is yours? Yeah, I've always worn hard lenses. And like I said, before I wear them at night, so I take them out in the day and they reshape the eye. So they're totally different.

I wore contacts for a very short period of time because I did lacic eye surgery years ago. I didn't know you did that. Oh yeah, I did it like, I wanna say 14 years ago. Am I still... Did you store glasses? I wore glasses when I would drive, and if I needed to look at something like

if I'm in a classroom to look kinda far away or whatever. And then I tried contact lenses, hated them, hated putting them on and was paying the ass. So I just have them here and there, and then when I started doing Jiu-Jitsu a lot, I was like, you know, I want my vision and be really good. Can't work last as well. I'm do Jiu Jitsu I did the LASIK Surgery which I don't know if you guys are familiar with the process and it's a lot better now even it's like in and out same day here Oh, it's like 30 seconds when I did the other eye out like two minutes. Yeah, it's crazy. It looks scary

But it's nothing. Well, I mean, I saw them peel part of my freaking, yeah, that's horny. It feels weird, but it's like, you feel nothing. It was done. And today, we're looking at, I'm like 13, 14 years later, my eyesight is still better than normal. So I know it's supposed to over time, maybe you wear off a little bit, but it's still phenomenal. Oh, do you sometimes have to redo it?

Is that, just cause you get older and your eyes, you know, change a little bit. But I mean, it won't help me with like my ability of my eyes to, um, contract to look at things near. So at some point, people tend to have to work glasses for that as they get older. Yeah. I think it was me who brought up that it was a myth that I thought I was true was, um, if you have light colored eyes that you're more likely to, uh, end up wearing glasses, Yeah, I think that was true. There was a myth that there was a myth that the best snipers had a light blue or

gray eyes. That was also a myth that they're supposed to have the best vision and they could shoot the furthest or whatever. Oh, see, I heard they were the worst vision. I heard that like I heard the opposite that they were more likely to end up having to wear glasses by having one. And I can't remember what, I had something the way the color eye filtered regular light just put more strain on light colored eyes,

I think, versus like a dark colored eye. Yeah, I don't know. I don't know either. Check this out, you're not what you eat, you're what you digest. How you break food down is crucial in terms of getting nutrients to the tissues you want, like muscles, and helping

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It's called masszimes.com. That's M-A-S-S-Z-Y-M-E-S.com forward slash mine pump and then use the code mine pump 10 for 10% off any order. All right, here comes the rest of the show. Our first caller is Nick from Washington. Nick what's happening? How can we help you? Hi, guys. Thanks, as everybody says.

Thanks for what you guys do. Thanks for all the content. I've been listening to the podcast now for basically since the start of COVID I found you guys. I have been training pretty much consistently for the last four years. I have been lifting for probably 20 or years since I was a kid. My primary goal is to try and stay as functionally strong as I can.

I love to occasionally lift heavy but really wasn't for a long time until I kind of got into your guys' maps programs. I started back into some more heavier lifting when I started the end of ballad program. Before that, I was pretty much doing the kind of traditional total body routine. Three days a week, total body, some kind of push, some kind of squat, some kind of pull, some kind of hip hinge, some kind of core work, and then some kind of squat, some kind of pull, some kind of hip-inch, some kind of core work, and then some kind of accessory movement, biceps, triceps, whatever, whatever I felt like doing at that point.

Over the last year, I started anabolic about a year ago, and over the last year, so I went anabolic performance. I went back to anabolic and now I'm on phase two of aesthetic and excuse my voice. My son had a sinus infection, so I have been recovering from that. Anyway, in the first phase of aesthetic, I kind of have noticed this trend over the last few years. I was never a big deadlifter when I was younger, but my deadlift has always traditionally been lower than my squat. So during phase one, I dropped the rep range down the singles in the last week of phase one for aesthetic. And I'd see what I could do.

And once again, my single for squat was probably about 20 or 30 pounds heavier than my single for deadlift. I guess my first question, as a physical therapist, I see a lot of patients who have a lot of weird abnormalities, a lot of differences from either side to side or front to back, but is having that level of asymmetry from front back is that abnormal. And then second of all, if it's not abnormal, what can I do that wouldn't necessarily focus on just my deadlift that would still help bring it up to where it's at least even with my squat, if not better than my squat.

Yeah, it's so rare to meet anybody who has that, well, that's the case. You normally are better at one than the other. Yeah, it's not abnormal, but it's not common. So what I mean by that is the fact that your squat is better than your deadlift, it is definitely more common than someone can deadlift more than they can squat. But it's not abnormal in the sense that there's something wrong with you.

As I say, Justin, it was mainly because of the practice and the amount of time spent on the squat specifically, never even did the deadlift, except for a power-clean version, which was a lot lighter. But yeah, like that took me years after the fact to start kind of building up my deadlift strength, and it was just basically mastering the technique of it and getting my body acclimated to, you know, adding quite substantial more weight. But still today, you're still a bigger squatter than you are deadlift right? Yeah, still. There's like leverage stuff and body different

body shapes. So like if you looked at like the top level, like the strongest dead lifters, especially dead lifters that are maybe not small. So taller, taller dead lifters tend to have long arms. They tend to have really long limbs, right? They also tend to not be very good at bench press because bench press requires or a heavy mentor. I really have short arms. Well, there you go. I was just going to say, you probably have shorter arms, you have shorter limbs. And so you're probably built better to press and squat than you maybe to pull, right? Now, the only time I would say this is an issue And so you're probably built better to press and squat than you maybe to pull, right? Now the only time I would say this is an issue is if

your deadlift caused you a lot of pain and you have issues with your low back or your hips or something like that. But if there's no pain, I wouldn't worry too much about the fact that your squat is heavier than deadlift just because other, most people are the other way around. It's not that big of a deal. Now your other question was, how can I do things that'll help me get better at the deadlift that aren't necessarily a deadlift? Well, yeah, of course you can.

Usually squatting more will get you better, a better deadlift, but if someone like you, I would recommend single leg deadlifts. Single leg deadlifts are really good. You know, lateral work would be good. And just you know, lateral work in general, I think would be really good for somebody like you. And then maybe something that would help work on rotation,

maybe the QL a little bit like, like windmills. Windmills might be pretty good for someone like yourself to see if you get that, the QL and core stability really good. That could translate over to a better deadlift sometimes. But other than that, I wouldn't worry about the discrepancy and the weight too much. It's not a huge, it's not like you could squat 405,

but you can only deadlift 105. That'd be really strange. They're close enough, yeah, they're close enough and weight to where, again, although it's more common the other way around, it's not that big of a deal. It's not something you worry about. It's not abnormal, it's just not common.

I tend to toggle back and forth, depending on my goal, of what I tend to do more of in my programming based off of what I want, right? So when I'm chasing, increasing my deadlift, I'm deadlifting more frequently than I am squatting in my routine. And therefore I scale back a little bit on my squatting

and vice versa when I'm really trying to move my squat. I just scale back on the scale back a little bit on my squatting. And vice versa, when I'm really trying to move my squat, I just, I scale back on the deadlifting a little bit and I'm squatting more often. That's a simple way to look at this too, is just like if you are, let's say, front squatting and back squatting and then deadlifting in a week, maybe I do two rounds of deadlifting and one of squatting in the week.

So depending on what your routine looks like, I normally will interchange. And they're both, they both have such tremendous carryover that you're not gonna like regress big time by doing that. You'll just probably get a little bit more emphasis on the one that you're doing more frequently. And so, and I love to toggle back and forth. I go on a kick for a while,

that it's like I really wanna improve the squat. So I'm just doing that a little more frequently. And then other times when I really wanna move the deadlift and I just do that more frequently. Yeah, besides, you know, lateral work, I know one thing it really helped me because of, you know, the initial bit from the beginning, doing a deficit deadlift really and focusing on, you know, pulling from from a lower position really helped me dig more weight up from that initial pull. So that was definitely a focus of mine that helped to improve the overall performance. Not something I've never done. That would be a really cool thing to try and work in.

Yeah, give it a shot. Just go real light. Just light. Go real light when you start with that. It's compromising. That's an example. And if you're going to move, no, no,, I'm kinda where I've started from as far as you guys as programs go, if I was gonna move from aesthetic

and to something that would kind of gear me in that direction, which one would you guys lean for? Symmetry. I like symmetry for you. Mm-hmm. Okay. I'll send that to you, Nick, if you don't have that, okay. So I don't, that'd be great. Thank you guys so much.

You got it, man. No problem. Thanks, Nick. Thanks for calling in. Go Niners. Hey, thanks again for what you guys do. I have a three-year-old little boy. So I hear you guys stories about your kids growing up. And it's just been kind of fun, you know, to hear your stories and to compare them to my own. And you know, mine's been a little physical therapy experiment to see how he develops. And to hear your guys go back and forth too,

it's just been a ton of fun. Thank you guys for what you do. Thank you, thank you. Right on. Why do you think about Niners? Because he's wearing a Seattle shirt. I know. Oh, I see.

You're doing so well. I know. And this is the shit that I don't care about. You know, obviously do you ask? You know what's interesting about this. So if you look at like top lifters, for example, if you look at the world's strongest squatters, they squat way more than they did lift.

If you look at the world's strongest dead lifters, they did lift way more than they squat. If you look at the world's strongest like overhead pressers, they overhead press more than they bench press. So this stuff gets kind of weird when you look at those top levels, not because necessarily they train a specific way, although that's part of it.

The other part of it is sometimes your body is built and it's kind of way that makes you better. It gives you advantages. Yeah, like I- Deadlifting is way easier for me than squatting. Yeah, I'm definitely built to pull things. You guys crush me. I can row and pull and do pull ups

with significantly more weight than I can pressing or squatting just the way my body is. I squat, I squatted longer than I did lifted. I've been squatting a lot longer than I did lifted. I barely got into deadlifting, not that long ago and progressed with it just because it's, I have this.

I have this before. Yeah, I'm built better for it. So it's very normal for somebody to have one that they're stronger than the other. But I mean, it's usually the other way around them. But don't you guys just, I mean, this is how I, this is, I would just, I focus on one more than the other always in my routine.

Sometimes I'm on a squat kick, and so my routine looks a little more heavily around squats. Other times I'm on a deadlift kick, and it's'm just more and then you brought up things like deficit debts. So that's how my frequency of deadlifting increases, but then one day is like the heavy hard training and then other days I'm doing things like debts and debts or single-legged deadlifts, like things that aren't as taxing as heavy, heavy deadlifts. You build volume and also like add some technique and I always see a great movement in that category when I focus like that. Our next caller is Mary Grace from New York.

Hi, thanks for having me. I'm super excited to be here and I'm super thankful for all the content you put out. I have a question about osteoporosis and weightlifting. I was diagnosed with osteoporosis about five years ago and my doctor suggested that at my age I work on treating it through lifestyle rather than medication. So that means for me making sure that my body fat is high enough that I'm producing enough estrogen. And it also means weight lifting. I was wondering if it would make more sense to focus on specific areas where I know my bones are weakest

or if I should just focus on full body exercises and benefit from the systemic effects of weight-earing exercise. That makes sense. Really good question. And so five years ago, I'll hold for you when you first got diagnosed because you're going to be on. Yeah, 30. 30 years old.

Do you mind if I ask you, you don't have to answer this, but do you mind if I ask you a personal question? Have you struggled with any disorder eating? I definitely wasn't eating enough in my 20s and my weight was a lot lower than it is now. Was it diagnosed or is this just your self-diagnosis? In terms of like eating or in terms of... Yeah, and self-diagnosis. Okay, so the reason why I'm asking that, Mary, is typically when you find a young lady with bone loss, there's usually dysfunctional or disordered eating

connected to it, usually anorexia. And so this is the main cause of what's happening. Now the strength training is gonna send a signal to build bone and muscle, okay? And to answer the question that you asked, you wanna focus on full body exercises. That's gonna give you the most pain for your buck. So dead lifts, squats, bench presses,

rows, overhead presses. Now the problem is, is if you don't feed yourself appropriately, the strength training is not going to do anything for you. So you're going to need to go on a bulk while you lift the weights. Now if this sounds or feels challenging or triggering or if you're like, oh, I don't want to gain any weight. And you know, again, you don't have to answer this on this. But just within yourself, if what I'm saying makes you feel like, oh, I don't want to gain any weight. And, you know, again, you don't have to answer this on this, but just within yourself, if what I'm saying makes you feel uncomfortable, like, oh, man, I don't want to go on a bulk,

like just the word bulk makes me feel uncomfortable. I suggest you work with somebody who's got, who's an expert in this, so you can work with a therapist, work on your issues with food, and then work with the strength training in conjunction with that, because the strength training in conjunction with that.

Because the strength training won't help you otherwise. Otherwise, what you'll do is you'll just be sending a signal to your body, but your body's not going to have the building blocks to do so. It's not going to be able to do anything. Now, if you combine it with an increase in calories, so number one is going to be calories. You want to have your calories be higher than what they were at. Number two is going to be the essential macronutrients, proteins, and fats. Number three are going to be your essential micronutrients in particular vitamin D, magnesium,

calcium, vitamin K, and the like. So make sure you don't have any nutrient deficiencies. And then lastly, carbohydrates. But if you're hitting your calories, proteins, fats, and those micronutrients, and you're lifting weights two or three days a week, that's about all I would have you do, two or three days a week of weight training,

you're gonna see your bone loss reverse. You will have tremendous results. And the best way to gauge this is gonna be strength. What you probably don't wanna do is weigh yourself on the scale. In fact, what I would tell you to do, and this is likely what the person you work with is going to recommend you do, is to not weigh yourself at all, but rather just look at the weights that you can lift in the gym. If your strength is going up, then that's a great sign that you're getting enough to

eat and that you're lifting weights in a in a way That's going to stimulate bone growth. It's gonna stimulate strengthening of the bones Okay, does that make sense to you? Yeah, that totally makes sense Go ahead I'm also super comfortable booking and eating more Ten years ago I might not have been but now I just want to build strength. You're in a great place If you if that if that doesn't bother you and you're comfortable increasing your calories and going on a bulk, following Maps and a Bulk, which will give you, if you don't have Maps and a Bulk by chance or no.

We'll send that over to you because that on a bulk and just literally following that program to a T and I think you're going to see. Oh my god, you'll get tremendous results. You'll get incredible results. But really take your mindset and a wrap it around strength. If strength goes up, muscle and bone are gonna get better, are gonna get stronger. That's what you wanna think.

So don't gauge it off anything else, but strength. Just use that as your primary metric to measure. Oh my God, I added 10 pounds to my squat. I know I'm gonna get bigger muscles, and I know my bones, which my muscles anchor to are going to get stronger and continue down that path. I've worked with several people in a similar situation, yours, and the results we got, in fact, one lady was so, uh, the results were so remarkable that her doctor actually turned into a case study because they couldn't believe just how, and she was in her 60s. So she wasn't even young like you are. So I'm going to send you MAP's endabolic, follow that

program, and I would take your, whatever your caloric intake is now, and I would increase it by a pretty significant amount, you know, maybe by 700 calories or 800 calories or so, and then watch the weight in the gym. And if it goes up, you're doing the right thing. Mary, I'm gonna have Doug give you free access to our private forum too. I'd love to hear your progress as you go through this. And if you have any challenges along the way, and mainly probably nutrition stuff,

if you have questions along that as you're going through this. So I'll have Doug throw you in there too. Awesome, thank you so much. You got it. Thank you so much for calling Awesome. Thank you so much. You got it. Thank you so much for calling in. Thank you. You had the whole hormone thing that she mentioned, like I need to get more fat on my body so my estrogen, which is true, right?

If your estrogen is too low, you can cause bone loss. But that's the side effect, right? The side effect of just not eating enough. It's not the root of it. Yeah. And again, when it's somebody at this age, it's so rare, it's almost always because a person is depriving themselves of efficiency.

For years, well, it sounds like that's where she was, right? Sounds like she came from that place. Sounds like she's in a place where she, I mean, no hesitation said, I have no problem bulking. Normally you can hear it in someone's voice, you're like, yeah, I could do that. You know, and they're like, well, so.

So if she's, if she's listening right now, what I would say to her is I would still work with someone and say, hey, look, here's a deal. I feel like I don't have any issues going in this direction, but I'd like to work with you maybe every other week. So twice a month. Just in case I start to exhibit some of these. I mean, I know we're not therapists,

but that's why I want her in the form. Yeah, for that exact. I know you do. Yeah, just so we can hear updates and how it's going and stuff like that. And hopefully we hear from her. So it was built in support system. Yeah, hopefully we hear from her once a month

throughout that line. Yeah, when you're around other women who are trying to get stronger, it can be very, very encouraging. Our next caller is Dan from Canada. Dan, what's happening? How can we help you? Hey guys, well, first of all, it's Thanksgiving Day here

in Canada. And so happy Thanksgiving. And I'm giving thanks to have this opportunity to chat with you guys. So I'm gonna be 64 this year, a little bit of background. Actually 64 in about four days. And I've been a lifelong musician, maybe as a side man, but the last 10 years ago I decided to try and do a solo career. And so it was basically I knew I had to make, you know, some changes. So lifestyleles. I started working out consistently doing tons of cardio, low calorie diet, intermittent fasting

for longevity benefits. Then I discovered my infomping, realized I was doing everything wrong. I realized that I learned so much through your podcast and sales book. I bought the RGB bundle and several other bundles the past three years. And I've been consistently following and tracking maps, anabolic and aesthetic. Lifting has really become a second passion for me. And I appreciate the benefits as I age.

So I've continued to practice and improve my technique, getting deeper in my squads and better range of motion as you guys are always preaching. And that provides a level of satisfaction. But I'm wondering if I should be using metrics other than strength and muscle gain to measure my progress. And what I'm asking is I've checked out other podcasts

that are geared towards my demographic, but they're usually hosted by guys who have lifted forever. I've only started, so they're usually hosted by guys who have lifted forever. I've only started, you know, so they look, they don't, you know, they don't resemble me or my history. So where I only started three years ago, I'm wondering how realistic is strength and muscle gain. And over the past two years, whenever I attempt to like, ball, lean, ball, really tracking my macros accurately, the way that I gained seems to be like mainly fat as within when I do try and do a cut. I returned to like my

previous body measurements and similar lift results. So I should say that because I was about 40 pounds overweight when I started this journey I know that I do get a little reluctant to eat in a calorie surplus for a long period of time when I see that scaled up by more than 10 pounds. So I know you guys are probably going to say that's probably the issue as well. But now shut up and ask for your advice. You look great, bro, by the way. Yeah, you look phenomenal. Thanks, man. Yeah, yeah, yeah. I got to keep up with my band is all 20 to 25 years younger than me. You know, Dan, for most adults, it consistent strength training, the results

happen very quickly in the first year. After the first year, it really does tend to slow down. And after year three, it slows down significantly. This is for any adult male. Now, your age, it's probably a little bit, it's probably gonna happen a little faster, because you start to, once you get to 70, then what you're doing, you're kind of fighting the decline,

is what you're doing with strength training. And you already know this, you don't wanna compare yourself to people, or to yourself in your 20s. Look at yourself in comparison to other people in your age group. Your light yourself in comparison to other people in your age group. Your light years more fit, probably more, more mobile and have better energy than most 64 year olds do. So that's, that's really the only fair comparison. As far as bulk is concerned,

I would bulk and I would use health and energy as the metric with the bulk, not necessarily weight on the scale and maybe not even, not necessarily weight on the scale, and maybe not even necessarily too much weight on the bar. You will see the weight go up on the bar, but at some point pushing strength and just size, you start to take away from things like health, longevity and energy.

So bulking is okay, but use kind of energy and how you feel. When you start to feel bogged down, when you start to feel like, I'm kind of stuffed with my digestions off, then reverse out of it. That's how I would treat the bulk. So it's probably gonna be a short bulk. You're probably gonna bulk for three weeks

or four weeks at a time. And then, and then go back to maintenance versus like a 12 week bulk. That's where you're pushing. That's exactly what I was gonna suggest. It's like our mini cuts, mini bulk. So you're never gonna be in a calorie surplus longer than a couple weeks and then you go right back to your deficit back to a surplus

back to a deficit. So you're spending a little more time in the surplus than you are deficit, but you're going right back and and again like to Salis point at I mean, I think you look phenomenal or doing killer right now, dude. I think the if you maintaining the way you look and feel and if we are or feeling good in the morning, and your joints are feeling good, I mean, to me, that's the most important thing where you're at, does that mean you can't build more muscle at your age?

Absolutely, you can. But I think the longevity, staying healthy, feeling good, that stuff matters so much more, especially with what you're trying to do. It's about performance, right? And feeling good while you're probably on stage for hours, right? So, yeah, that's the stuff that I would be asking for. But so to me, if you were my client and you just did, you know,

you just got done with the set and I'm like, how'd you feel afterwards? Like, I care more about that than you're like, hey, do we hit our benchmarks last week? Like, I want to hear that you, you got to crush the thing that you love and you felt great doing it. That means however we're training and dieting, I'm honing in on that. So that's to me, that's the greatest feedback. Cool, man, because that's, I do feel fantastic. You know, my, I guess my point was like,

I was wondering about should I continue to even bulk should I just look at maintaining I was thinking about you at him actually when you were you talked about how you used to you know use that five pounds up five pounds down when you were you know going through it not worry about like bulk and a whole bunch but just you know where you changed your whole physique kind of thing with that and so my yeah my question was really like, you know, should I just look at maintaining or, you know, sounds like I'd love to try that approach. Because what happens to me is I gain and then I kind of get nervous. I'm like, oh, man, I just, I don't feel right. So that's, that's perfect advice, man. Thanks so much.

Yeah. No problem. Yeah. Just just go for for short bulks and then when you start to feel like I'm done with it then back out of it so it'll probably be like two to four weeks at the most. It's probably looking. Dan do you have map's prime or prime pro either one of those? I got both of them. Yeah. Okay. I was trying to give you. I was trying to give you.

I got to you know focus more on that because I understand totally, you know, that's what I want to be able to You know, maintain my mobility and flexibility for sure. Yeah, no, you got your good man You're set you do a lot of guitar whips and jump hacks on stage or what? You know, man I can't I probably can't keep up with you. I'm sure probably can't keep up with you. I'm sure. You already look great, man. I'm just, yeah, wondering like, you know, what more can we do? I so appreciate you guys so much. I always, I was saying that, you know, my whole lifestyle and approach to fitness, you know, I know everybody says this to you, but it's been your approach. I've got sales book and it's like my whole approach has been because of you guys.

So thanks so much. You got it. Appreciate the party so much. All righty. Thanks guys. You got it. Yeah, you know, this brings up a good point. I love talking to people like that.

So do I. This really brings up a good point where, and we preach a lot about, you know, building muscle and getting strong and how important that is, but at some point, you don't focus on that anymore. You can only go so far. I mean, look at us, right? We've been working out for so long. I mean, I could push and try and I'm not going to gain that much more muscle anymore. And if I keep pushing in that direction, I start to sacrifice quality of life and health. And so at some point it just becomes feeling good.

And it's a back and forth thing. Like, again, a little bit, I lose a little bit in a little bit more ability and more strength and maybe a little bit more stamina. And just because you're enjoying the process, that's really what the focus at that point. Well, especially, I mean, dude, looks like he was 30. Yeah. Yeah, I say, I mean, he looks great. He looks great.

I think he's just, you know, he's on, he's out in public a lot more. He's gonna be like on display and he's around watching young people and so it's like, you know, he's in his head a bit, right? He's like, it looks awesome. It's like, you know, what can I do to maybe add a little bit more, you know, it's my physique. So I get that. But I mean, the other day, I, again, going back to what I said to him is that the feedback I'm wanting to hear is that is like I care more about, you

know, touching bases with him on a biweekly basis and going, Hey, how do we sleep last week? How was your, you know, your guitar practice? How was the concert? Like, and you tell me, Oh, man, Adam, I felt good in the felony slept well and I kicked ass out like, okay, versus you go and like, oh, you know my bench press, it dropped back like 15, 20 pounds, I don't get what shit. Exactly. Where he's at, like just feeling good. And now that being said, if somebody's watching right now

and they're 60s and they're starting strength training and they're wondering, can I build muscle and strength? Yes, significantly. Significant muscle and strength, just slows down after a few years, that's all. Our next caller is Dan from London. Dan, what's happening? How can we help you? Hi guys, nice to be here. I'm calling about resistance bands. I'm a trainer. I've been a personal trainer certified for a year now. So still early on my journey and

thanks to all you guys for all your help and your programs as well. They've really been massive value to me. So just early on in this and thanks to all you guys, for all your help and your programs as well. They've really been massive value to me so early on in this process and I'm loving it. And what I train, well, who I train in particular, is dads in middle age, many of whom haven't got experience of training before. And they often have no equipment, they don't have access to a gym.

And what I like to do is to get them working with body weight and then into resistance bands to introduce them to resistance exercise. Now what I find is that this may be my experience as a trainer, but I find that I want to get them into heavier stuff. I want to get them into different types of exercise with dumbbells, kettlebells, but I find that there's a sort of a cost problem sometimes with that, that they don't want to get invested more equipment. And whether resistance bands in themselves can be that sole form of resistance trading, whether I'm doing justice to the program that I'm creating by sticking with that or whether it's too limited.

Is there enough scope for development using resistance bands? Yeah, I mean, there is. Especially if you combine it with body weight exercises and or suspension trainer. So if somebody's looking for minimal equipment, bands, suspension trainer and body weight, you can go really far with that. Now you're not gonna get like a max squad or a deadlift with those because you can't really squad or deadlift,

but those and strength is relatively specific, but can you build good muscle, strength, function, using just what I said? Absolutely, 100%. Absolutely. And I look, I used to manage a gym. I grand opened a gym once, and before we opened the weight area,

we opened the cardio area, and we sold memberships, and all my trainers were freaking out, how are we gonna train clients? And all they did were bands. They only used bands like, it was like six months or four months of just band work. And all they did were bands. They only used bands, it was like six months or four months of just band work.

And the clients liked it so much, and the trainers liked it so much that a lot of them stuck with mainly bands and body weight. So there's a lot you could do with those things. So no, you're not limited. You'd be limited if you're talking about more like hardcore body building or powerlifting or strength specific type stuff,

but otherwise you're totally fine. Yeah, and you can manipulate the other variables, like REST tempo and have some more isometric components in there, so you can add in some other ways of increasing strength demand and give them a little bit of a novelty, so that way you can kind of interrupt what you've been doing with them with resistance bands and with just body weight

explicitly, so. But yeah, eventually at some point maybe they will want to do more and at that point, you can introduce them into weight training with dumbbells or kettlebells and eventually barbells. But I think you can do a whole lot for quite some time with that limitation. So, you just got to get a little more creative, is all. I mean, I love Sal's idea too. I mean, as a trainer, if you don't have this already, I mean, I would definitely grab a suspension trainer. That's such a great tool to progress these clients.

I mean, I'm always, and I remember this exact challenge by the way, I totally remember getting clients like this and I'm like, yeah, because I actually went to clients' houses and trained them for a while too. And, you know, I'd have these clients that had nothing. And all I had was really bands, we're going, and it'll do the job, absolutely.

But I always want to encourage them to want to progress to a place where we eventually get the dumbbells and barbells. But the reality is, some people just won't or some people can't afford it. So that's understandable. So the suspension trainer ended up being like, just a godsend for me.

I mean, that was something that I used all the time because you can make that. You can make it real hard. Real challenging and it does a really good job of regressing it. So like when you have someone in the middle, it's like, it's real easy to tell you like, oh, well, you can progress a client

to a single like pistol squat. And that's really hard and you'll build some else to do that. But like, how many middle aged dads who, you know, just got good at body weight lunges is gonna be able to do a pistol squat with good form and, you know, blow in their knees out, right? So, but having a suspension trainer, I can regress that, right? I'm back it up to where they're using that, and I make it where they get a lot of assistance, and then I make it a little more

challenging, a little more challenging, until eventually they are doing a single leg squat, which I guarantee it will build some serious muscle doing that. So yeah, I think the suspension trainer would be a nice tool for you to keep in addition to the bands. And then of course, we're always trying to encourage our clients to get to Barbell and dumbbell. I still run into this a lot to train people at their house. And so I used to carry with me, like at least three different types of kettlebells.

So that way at least I had one that they could press, one that they could pull, and then one that was more specifically for squatting and deadlifting. So at least I had that as an option to then kind of introduce it to them and start getting them a little bit of work that way, but that's obviously an investment on your part,

you know, bringing that in. Yeah, you know, Dan, here's a little trainer secret. You started, you became a trainer a year ago? Yeah, that's fine. All right, one of the most, I mean, when I learned this and I figured this out, it really made me a wizard with clients. And that was that.

Trained with no pants on? Yeah, no. Yeah, works every time. That's why I don't got fired. It's re-sitable. Yeah, re-sitable. No, no, really, when I wanted somebody to do something and they were reluctant, I would wait

and then they would eventually want to do it. Just to kind of hint at that a little bit. I want a client to use weights and they say, no, I don't want to use the weights, I just want to use bands. Okay, no problem. And I would just train them with bands. And then eventually, nine at a time,

get them addicted. They would be like, hey, can we try some dumbbell exercises, you know, or a client says, I only want to work out one day a week. No problem. One day a week. Let's just do that. Knowing that if they were consistent and they showed up and I trained them and they enjoyed it, eventually they'd want to work out more than once a week. So that's a little trainer secret. So what'll probably happen is you tell your clients, because what you don't want to do, the opposite is this, or the other side of the coin is this, you don't want to do, the opposite is this, or the other side of the coin is this. You don't want to make your client feel like they're wasting their time just because they're not using barbells and dumbbells.

That's a big mistake. So a big mistake a lot of trainers make is they make the case so hard for a piece of equipment or for a gym access, that then the client feels like, well, why am I doing this? If I can't do what he just said, because he said it's so awesome, then what I'm doing is really just at best second fiddle. So I don't even want to do this anymore. So you don't want to make the case so hard that you set yourself up that way. So instead, I don't want to use dumbbells and barbells. No problem. We'll just use body weight and bands. Then don't, that's it. Don't say anything else. Train them long enough, have fun, let them see results, make it consistent or keep them consistent.

And eventually I swear to God, 90% of them will say, you know what, I want to use dumbbells and barbells. And then you'll go right back right to where you want to do in the first place. Do you know what that's interesting? Because I think some of my worries come from the fact that personally I love to go to the gym and train with the heavy stuff, the barbells, and the dumbbells. So there's a bit of me that feels hypocritical or misleading by saying that they can continue even though I feel like it's great for them because they're relatively early in the journey. I just lack that sort of knowledge. Having not done it for myself for a long period of time, trading with resistance bands

only, that I can say for sure you should do this, you see. Yeah, look here, the comparison you're making is wrong. The comparison is what you're doing with them versus what they were doing before. Is what you're doing with them better than what they were doing before? Sure, absolutely. Well, there you go, you're done, that's it.

So don't look at perfect, don't worry about that. What they're doing now is so much better than what they were doing before. So when they say, hey, I only wanna use bands, no problem, I can work with that. You don't wanna give them any inkling of a feeling. You don't want them to feel at all

like they're doing a subpar decision. Just, oh yeah, no problem, we could totally work with that. No big deal. Dan, do you own a map suspension yet? I do not actually, no. I'm gonna have Doug send that to you. Yeah, then you just get a suspension trick. Yeah, we'll send that over to you. And then, you know, if you don't have one already, I invest in that. And I think that's a great tool

for a trainer to have to progress these clients. So take a look at that and take the programming out there. You'll like it. Yeah. Oh, thanks then. Thank you. No problem. Hey, when do you guys get to do a resistance spam one? Well, we talked about this actually Your resistance band one, but maps anywhere has body weight resistance the bones of it, but yeah, we'll say some someday. Yeah All right, you guys are brilliant. Thanks for that for your help. All right, thank you Do you guys do you guys remember figuring that out as a trainer? We're instead of like Sewing them so hard on doing something they don't want just be like, yeah, we'll do that knowing that eventually. They're going to want it.

It was a long time. Oh, yeah, it took a while, right? Yeah, it was a long time. It was a long time. How's the most my in-home clients? I mean, I think a similar situation is that. And I would get so bored eventually that I would start bringing one new thing in and just introduce it.

And then they would want to invest and buy it themselves and keep it there. And I was like, okay. You got affiliate codes with the equipment company? I should have. I should have. I think the hardest part is the creative thinking for the trainer on the lower body.

Totally. That's where it gets started. Totally. I think that's how you get an upper body. He's a lot more often. Yeah, I think that's really, and you get incredible workout upper body with bands, I think, you know, just,

and you can't, you can also with lower body. It takes a little bit more creativity to do things like dead lifts and you're doing bulgurian split squats. Exactly. And so stuff like that, I think is what gets challenging for triadiging. Look, if you like the show, go to mindpumpfree.com and check out our free resources.

We put a lot of stuff together that can help people with almost any health or fitness goal and again, it's all free. You can also find all of us on social media. So Justin is on Instagram and my pump Justin. Adam is on Instagram at my pump Adam and you can find me on Twitter at my pump sal. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance,

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