Mind Pump: Raw Fitness Truth - 1994: The Mineral Deficiency That Can Cause Horrible Sleep, Headaches & Fatigue, What to Do When Cutting Alcohol Doesn’t Seem to Improve Fat Loss, the Truth About Rounded Back Deadlifting & More (Listener Live Coaching)

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live, callers, questions, but this was after a 55-minute introductory conversation. It's where we talk about fitness, current events, our lives, studies and much more.

Starting point is 00:00:28 Check this show notes for timestamps so you can fast forward to your favorite part or just listen to the whole thing like most people do. Also, if you want to be on an episode like this one live, email your question to live at mymputmedia.com. Now, this episode is brought to you by some sponsors. The first one is butcher box. This company delivers high grade meat to your door. Grass fed meats, wild caught fish,

Starting point is 00:00:46 to your door for great prices. And right now, if you sign up, you get $10 off the box. Plus, pork tenderloin, ground turkey, and top soreloin steaks for free. Pretty cool, right? Go to butcherbox.com, forward slash mind pump for that deal. This episode is also brought to you by Juve. This is the world's best red light therapy for home use. So do things like improve the look of your skin,

Starting point is 00:01:09 improve its elasticity, reduce wrinkles, grow back hair, improve or increase muscle recovery, all proven by studies with red light therapy. Go check them out. Go to juve.com. That's j-o-o-v-v.com, forward slash mind pump, use the good mind pump, and get $50 off your first purchase. Also, this month we've created three workout program bundles.

Starting point is 00:01:30 Each one of them gives you up to nine months of planned workouts. All of them are at least $300 off. The three bundles are the new to weight lifting bundle, the body transformation bundle, and the extreme intensity bundle. All of them you can find at maps January.com. All right, here comes a show. All right, check this out. Some fitness influencers tell you to change up your workouts all the time because novelty gets your body to progress again. Other fitness influencers

Starting point is 00:01:58 tell you to stick to a routine so you can get good at it, get strong, build more muscle. Here's the thing, they're both right. Here's the other thing. They're both also wrong. So here's how it works. When you first start training your body, the initial adaptations are from the central nervous system. Once the CNS adapts to the point where you're really stressing the muscle, then you see the adaptations in muscle.

Starting point is 00:02:22 So you got to stick to a program long enough to get past that point, start focusing on building the muscle and then switch programs so you could take advantage of novelty. I feel like when you give tips like that, it's like our strategy is to let you know how confusing it is out there and we're gonna confuse you more. Well, good thing we have podcasts

Starting point is 00:02:40 that we've done in our confusing mom. It's right here you follow us. You know, when they actually've done studies on this and they show that when people exercise the initial adaptations, the strength, gains people get are all central nervous system. It's all through the CNS organizing itself better, putting out more output, improving form and techniques.

Starting point is 00:03:01 So someone then gets stronger from that. Then from there, then you start to see the muscular adaptations. So this is why you want to stick to routine long enough to take advantage of that, but then of course past a certain point, the muscle starts to slow down their adaptation. Well, we felt the newbie gains. That's a real thing. And to venture into a new type of skill or something, an adaptation that's like something you haven't done for a long time and pursued.

Starting point is 00:03:28 Like you're going to get that initial momentum there. But you know, like some people get addicted to that and so I want to jump ship right away and not necessarily do what you're saying is get good at it and be able to measure the results. Yes, and this is why there's some exercises that you want and you routine most of the time. And other exercises, it doesn't make that big of and you routine most of the time, and other exercises, it doesn't make that big of a difference to switch all the time.

Starting point is 00:03:49 If you're doing a bunch of machine exercises, and usually machines fall into this category because they require less coordination and see an asset adaptation from that standpoint, when you're doing like machine curls, machine preacher curl, machine cable, whatever, it doesn't make a big difference to switch around, right? But if you're doing like a squat,

Starting point is 00:04:07 or a deadlift, or like something really complex, like a clean, you wanna stick to it long enough to learn the technique, to get to the point where then you can stress the body and the muscles enough to get those muscular gains that you're looking for. So that's why it's so confusing for people because you have like powerlifting coaches and strength coaches who are like, no, you know, a huge routine.

Starting point is 00:04:26 It's like the same exercises all the time. And they'll modify reps and rest periods and stuff like that. Then you've got other people like, no, change it, work out all the time because of the novelty effect. Like, they're both, they're both right. You just want to understand kind of how they're both right. So you can modify your routine the right way. Well, I've heard Adam talk about the slots, lot too, and I've noticed the same thing is when there was this movement

Starting point is 00:04:48 towards like the muscle confusion and the changing up, almost every exercise within the workout. So it was like you're trying to stress the body in different ways like constantly, like all the time. And they thinking that that's progressing you forward. When in fact, it's like, that became its own form of adaptation that your body's just like, okay, I'm just gonna react to what you're presenting me.

Starting point is 00:05:13 And you're pretty much in that maintenance phase for a long period of time. Yeah, so I think there's some value. Like when I think back to that time, that period in my life where I was training this way, I was in really good strength. And I would say that I was doing a really good job of kind of hitting a little bit of everything.

Starting point is 00:05:29 I had my athletic training, my hypertrophy training, I had strength training, and I kind of smashed it all together. And so I would say that, if you're somebody who was already in really good shape and you're not really trying to progress or maybe change your body composition that much.

Starting point is 00:05:48 It's not a bad way to train, but if you're really trying to make progress and I think measure that progress and consistently make progress, I think that's where it got me. It was like, you know, I didn't know what was working better than other things. I felt like I was in somewhat of a plateau for a very long time. And so that's the drawback of constantly mixing up. I really think that because that both camps are right and both camps are wrong,

Starting point is 00:06:15 it's really created this. Like you're kind of either one or the other. Which is wrong, right? Right, right. You're either the guy who mixes up every workout like I was or you're the person that sticks to these main exercises all the time, or you use the example of the strength community,

Starting point is 00:06:32 like power lifters, I'd say that's a newbie, and especially a lot of my female clients fell into that trap of like they have their little routine that they like. Yeah, because they don't really know much about that. Yeah, and they do their same weights and it's just like that. So you really seem to be, you tend to be one or the other, unless you understand programming. The people that understand programming and do a good job.

Starting point is 00:06:52 And then I also think that there's a, a range, like I know we write most all of our programs tend to phase and change things up every three to four weeks. I would extend that to six, right? I would say anywhere into three to six week range is probably when it's most necessary to. Now, obviously the reason why we do it is to keep you ahead of the plateau

Starting point is 00:07:14 and every week you continue to stretch that the more likely you are to hit a plateau, the thinking, the logic behind why we do that is to keep it the same long enough to give the body some time to adapt and progress, but then change it up quick enough that it doesn't get stuck in you plateau. Yeah, so, I wanna comment on this too, because you did train like this when you were competing,

Starting point is 00:07:38 but you also had so much experience that you could jump into most exercises and right away be able to really target the muscle. And it wasn't, it was, you could pick up the skill very quickly for most exercises. So I think if you're really advanced, you probably can get away with changing it up much more often because you've got the skill, you've got the coordination. Yeah, that's a good point.

Starting point is 00:08:00 You know what it should feel like. It's a foundation work with it. But even with some exercises though, that might not be true. Like, there was a period where you just deadlifted, and you hadn't deadlifted for a long time. So it was this new exercise, and there was this period of like CNS adaptation you had to go through, and then you saw like these crazy muscle gains.

Starting point is 00:08:15 Some exercises lend themselves better to being consistent with them. Like deadlift squats, overhead presses. Well, I imagine that anything that falls in the category of, you know, the skill, right, high skill acquisition, right? If it's something that takes a while to get good at it, you would think that that's going to drag out the novelty curve versus something that you're a very good way to say that. You could get into it and instantly get in the

Starting point is 00:08:40 groove and figure it out. Well, the novelty curve on that's going to be much shorter because the body's already figured it out. It's like, oh, this is familiar. This is easy. It doesn't take a lot of brain power to stabilize this and figured it all out. Which is why I think you can consistently squat for weekend, week out, years in, years out, and still see great progress in it because of how difficult the movement is and how long it takes just to get good at just the movement of the squat.

Starting point is 00:09:06 100% I think at that point too when you're really good, adding novelty is more about preventing like stress-related injury. You know, like squatting is a great exercise, but it is somewhat limited by itself. It's one plain amount, you know, movement, it's bilateral. And if you only ever do that, at some point you start to notice aches and pains and joint problems, especially as you get real strong. So right there, novelty is more of a injury prevention and maintaining your... Bill Dutton reinforced the system in terms of the stability. I think yeah. And there's so many

Starting point is 00:09:38 variations of the squat, too, to that point, where it's like you can... It's such a fundamental movement. You can keep consistently adding it in and just add one little variation to it and get a whole different result. Totally. Hey, have you guys ever had, I made something so good over the weekend and I'm not a huge, you guys know this,

Starting point is 00:09:55 I'm not like the greatest cook in the world, I'm very basic, but I made, every schnitzel, do you know what that is? Schnitzel? No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, you're German, sausage, you're what? No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no down a little bit, and then I take a few eggs and I beat them, and then I dip in an egg, and then I do seasoned bread crumbs,

Starting point is 00:10:31 and I just got bread crumbs with salt, garlic powder, parsley, like a few of the things, right? And I bread it, and then I shallow fry it in olive oil in the cast iron. Oh my God. With mashed potatoes. That sounds amazing. Yeah.

Starting point is 00:10:47 That's good. That's what a snitzel is. That's what a snitzel is. I didn't know that. Yeah. Oh, I thought it was here. Yeah, I was thinking it had some sour crowd. And you could add that, I suppose.

Starting point is 00:10:55 But a snitzel, yeah, it's like a pork cutlet or could be veal. Yes, cutlet, yeah. Or chicken, I've seen chicken snitzel as well. Yeah, so, so good. That heritage pork is so tasty too. So I imagine that was just. And it was a fast cook.

Starting point is 00:11:08 Like I made it real quick. So egg, would you use like a planko breadcrumb or would you just make it? Just regular, you could go, is it? Is Panko. Panko. You could do Panko, but isn't Panko a game on that? Was it that, we hold on?

Starting point is 00:11:19 Panko. Was it that a game on TV when you were sick home from, you know, at home from school and it was like it just They dropped like fall down those like pants was that to give to like No, it was Planko and it wasn't Wheel of Fortune. It was the price is right. I think was the other anyway Italian season bread crumbs and then I add a little bit more of my seasoning and salt and you just bread them And I got the cast iron I put a little bit. You know just enough olive oil to kind of fry it a little bit Oh, and if you're listening, I want to try that. Oh, man. So good. And you eat it with mashed potatoes. Oh,

Starting point is 00:11:50 it's a little for shizzle. Yeah, so we used to do that with our our our chicken to dress that up a little bit. I used it. Would you say Panko Panko Panko. Panko. Panko. I'm trying to say it. I've never done lived in Japan for years. I say it all right. Is it Japanese bread crumbs? Is that what it is? It is. Yeah. So it means bread. Panko. I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things.

Starting point is 00:12:07 I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things.

Starting point is 00:12:15 I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things.

Starting point is 00:12:23 I've done a lot of things. I've done a lot of things. I've done a lot of things. I've done a lot of things. because I was eating so much chicken. I was always trying to find creative ways to do that. And I wasn't looking at calories. I breathed the crap out of it, man. No, this was me covered it. That's why I know it's like, by the way, it's not that bad. At least not the, I say it can't say it, whatever it is. Bunkle, bonko.

Starting point is 00:12:37 I've been saying it wrong for so long that it's weak bonko, bonko, bonko, bonko, bonko, bonko. So, no, the macros on it are relatively friendly. It's not bad at all. And if you do it lightly, you don't go crazy on it. It keeps the calories still pretty low. So it's a great way to dress up a chicken dish that's playing. You guys would have loved it. You guys would have totally loved it.

Starting point is 00:12:59 Anyway, I read a statistic this weekend. I immediately thought of you at them because I know for a fact, You're gonna think this is total bullshit Are you okay? So have you heard this okay? Have you heard this before where someone says Would you rather take a million dollars today? Oh, got it We had this argument this weekend with about them though up the lot of because it was a billion dollars No, not that not that was it was somebody won by the way

Starting point is 00:13:21 Yeah, one point so what's Billionary finally won. Yeah, one point. What? Billionaire. So, we finally won. Yeah. It was an agent, right? Yeah, that's what it works for the government. No, that was... So, so, I don't know if you've heard this before. It's like, would you rather have a million dollars today,

Starting point is 00:13:34 or a penny today, and every day, at the total doubles for 30 days? Have you heard this before? Uh-huh. And if you do the math, It would be double the penny. The penny, today, one cent tomorrow, two cents tomorrow, four cents, it doubles, turns out to be way more money than the million dollars and basically it's illustrating

Starting point is 00:13:49 like how yeah I help quickly things compound. I read something this weekend that blew my mind. Okay. If you take a piece of paper, you know, a thin a piece of paper is and you fold it in half 103 times. That's it. So half half half, half, half, 103 times. It'll go the entire width of the universe. What? Yes. I just learned this this weekend from some of the pieces. If you fold a piece of paper in half,

Starting point is 00:14:16 in half, so doubles in size 103 times, it'll be the length of the known universe that we know. No way. I'm telling you, dude, I have the video, I have this, there's a physicist, you know what I mean, fold. You mean double the length of the known universe that we know. No way. I'm telling you, dude, I have the video, I have this, there's a physicist, you know what I mean, fold, you mean double the piece of paper. Yes, so it's folded in half each time, in half, in half, right?

Starting point is 00:14:33 So each time it doubles in size. Tell me that's not crazy. You know, that weird size that would shrink in size would be. No, no, no, if you stack it up, I mean, if you take a piece of paper and fold it, it gets thicker, but it gets smaller, right? If you fold, I don't know how you fold it. I don't know how you would fold it. You would paper that many times.

Starting point is 00:14:49 You wouldn't be able to. Exactly. This is like the number pie. It just keeps going. Yeah. So here's another one. If you fold the same piece of paper 42 times, just 42 times, you go to the moon with that length. How crazy is that?

Starting point is 00:15:01 You know what? You know what? You're just funny. You're bringing up stuff like this because it's my mind. I think you've shared this on the show before, but it still blows my mind to do the math on the difference between a million, a billion, a trillion with the seconds. I know, dude. So a million seconds is 11 days, right?

Starting point is 00:15:18 And then a billion seconds is 31 years. A trillion seconds is like 31,000 or 32,600 years. Like, so put that in dollars, so forget seconds. Why how much does the government spend every year by the way? So yeah, that's how we even spending my buddy and I were talking about, he was talking about what he would do

Starting point is 00:15:39 with the lotto is what started this conversation. Oh, that's the worst thing to play by the way. A billion dollars with that. I'm like, did you can't even fathom a billion? He's like, what are you talking about? I was like, and I gave him that a few islands. I gave him that to try and guess. You give someone like, hey, a million seconds is 11 days.

Starting point is 00:15:54 So what do you think a billion is? Like everybody's like, oh, probably 30 days or what are you like that, or maybe one year. 31 years. Yeah, 31 years. And then when you do the trillion, people are like, so off. I think that's so fascinating. Like, how much. And then when you do the trillion, people are like so off. I think that's so fascinating like how much money that is if you have a billion or a trillion dollar dollars. This is why so right now

Starting point is 00:16:12 because you know the propaganda machine right now is trying to take down Elon. It's pretty obvious, right? They he just want and they're making this big deal about it in the media that Elon just got like he lost the most wealth Of all of history. I guess he's first place in the world in Elon just got, like he lost the most wealth of all of history. I guess he's first place in the world, Guinness Book of World Record. Because the stock went down. Yeah, but he's still a billionaire. Like he's still, like he lost more money than anybody ever lost.

Starting point is 00:16:35 He still has more money than anybody else. So, dude, speaking of losing money, so there was a game, the chargers versus the Jags, this week in the chargers are up 27 to nothing at half time. So you can at half time you can bet on the way the game's going and so on like that. So of course 27 nothing that there's like a handful of comebacks in the NFL worth the other team. It's pretty rare. Yeah, so the odds that teams going to win is extremely high. And I've done this before like I've I've gambled on on May whether before we're at to put a ton

Starting point is 00:17:03 of money up just to win a little bit, but you're like, dude, the odds of this are extremely high. So this dude bets $1.4 million just to win $11,000. So $1.4 million on the charges. Knowing that they're gonna win, just like a steel deal, right? Yeah, yeah, it's like 90, like, So it's 11 grand free basically is what he's thinking. Yes, exactly. He's just by transferring over there, I'm gonna get that for sure, it's like 90 like so it's 11 grand free basically is wasting. Yes, exactly. You just buy a transfer and know that I'm gonna get that for sure. It's like a 90 98 percent

Starting point is 00:17:28 you I don't know what the percentage was exactly breakdown, but it's very, very high, right? They fucking lost. Oh, dude. Did you lost a million dollars? 1.4 million. How many now? Okay, so what are the odds of let's say you have the other way around? Yeah. Well, the other way around, you put 11 thousand made 1.4 million. Oh my god. Yeah. Oh Put your one point four down you would have put it. It's been some crazy games. I'm happy with the nighters Dude we're taking it this year. Yeah, it's been fun. Football's been fun to watch right now It's some great game. Yeah, so what why why is everybody talking about so the night is doing well? They're pretty yeah, he's mr. irrelevant like you know came in third string. You know what that is?

Starting point is 00:18:06 What Mr. A relevant no, okay, so Mr. A relevant is a nickname for the very last person Drafted in the draft. Yeah, so he's like like number 200 and something right so last Significant he just he just happened to be there So and exactly well, and so you know this okay, so when look in history, I don't know if you know this, Justin, if you look up in history like, you know, who were the most, you know, prominent like Mr. Relevant? Like what happened? What did they ever get?

Starting point is 00:18:33 What are the, like, it's a guy who got to like, play in a game. Or he got, he went, one Mr. Relevant started for one game. Seriously, not like, none of them started. Bro, that is the most the most prominent Mr. relevant before pretty or pretty however you say his last name before him was like getting to start. There nobody you've ever heard of. That's why they got the nickname Mr. Roleman is because nobody has ever done anything from that position. He's a four year starter in college. So I mean, I him having that kind of experience definitely plays. So

Starting point is 00:19:02 this rock party is the best Mr. Relevant of all time. So is he kicking ass? What's going on? Oh, he's, yeah, he's stood. He's so composed out there. Okay. So there's a kicker named Ryan. That's that was the one before. The one before, yeah.

Starting point is 00:19:14 So come. Yeah. What a suck. Look at he's the most decorated. Because why would he get to do? He got to play, he was a kicker. And he got to, I think, I think he went to like, uh, maybe like a one. Wow, I did not know that's even more awesome That's what's wild so he's already I mean his and his first they had a playoff game this weekend

Starting point is 00:19:31 He I heard even yeah You might have even broken a few records of like highest most most most touchdowns by a rookie in a playoff game Yeah, yeah, no, he's already yeah, no, he's sick. So yeah, I'm pumped I'm like it's total anti-nighter guy, but I am somewhat rooting for you guys right now. It's just a great story. If that's such a cool story to see him playing that well. Okay, so I got something for you guys in your sports. So you gotta started, bro.

Starting point is 00:19:55 I used to watch NFL films as a kid. There was a second there I was in the football. One of the greatest kickers of all time, Tom Dempsey. Do you guys know who that was? Okay, no. He was the guy, I think he played for. Oh, the foot, the shoelace. No, he had half a foot.

Starting point is 00:20:09 Half a foot, that's what you call that. He had like a club foot. You guys ever hear about this guy? Yeah, yeah, actually. I think he played for the Packers, and at one point had the farthest kick, the farthest kick. Well, yeah, it's like a nub, dude.

Starting point is 00:20:20 Like a. You had a weird shoe. Because did you see this guy? Wait, is this the one they call shoelace Joe? No, so there's shoelace Joe, and then that's who I originally got a kick without a shoe. Yeah. Yeah. Oh wow. Yeah, so there's cool stuff I'm see okay. Yeah, yeah, he had half a foot and he ended up becoming one of the greatest like a club though You know what I'm saying? Yeah, but still it's a kicker kicks with the shoe laces, right? So he hits the top right Yeah, which look at a shoe. Yeah. Yeah, And he was one of the greatest kickers of all time.

Starting point is 00:20:46 It's like a sludge camera though, yeah. So, it's like, somewhat of an advantage. I'm gonna talk about what it, so I was just thinking about it this, don't ask me why I think about random shit, but I was just thinking about this. I'm like, what a story. He's born with a club foot.

Starting point is 00:21:00 The last thing on earth, anybody will ever tell you with a club foot is you're gonna become a champion kicker. Yeah, yeah, yeah. You know what I mean? And what is he gonna do? He plays for the NFL and becomes one of the most decorated kickers. That's what makes sports so fun. Well, that's life. That's what makes life so I can't actually agree. I love pointing stuff out to like that to my kids because I think especially these days, people are so there's just weird like, you know, I can't do anything with this or what was me. Yeah, you know, type of deal. But then it's also combined with this

Starting point is 00:21:31 I could be whatever the hell I want, but I don't, I don't have to work for it. It's a weird mentality that you're seeing in the youth these days. And it's like, no, you can't be whatever you want. However, you can do a lot. You just have to bust your ass off. Speaking of the youth, speaking of the youth, I believe that I, you know, a lot, you just have to bust your ass. Speaking of the youth, speaking of the youth, I believe that I said this, that we would see the generation coming up, we'll start to. You did call this.

Starting point is 00:21:53 Naturally start to titrate themselves and so on that, so you know what's becoming very trendy with Gen Z right now. I just saw this. Our flip phones. Like 90 style flip phones. And to titrate's social media use and being addicted to the phone, so that's so it's becoming like a cool thing to actually, and sure shit,

Starting point is 00:22:11 you watch a couple cool kids pick up a trend like that and they say it'll change the way these kids use their phones and stuff. And their cheap phones, you buy them at Walmart. And they're calling them like matrix style phones. Remember the matrix was like, in the moment comes out or whatever? Yeah, dude. I love the matrix was like in the month comes out or whatever Yeah, dude. I love the flip phone by the way

Starting point is 00:22:30 You guys are texting them those things. Oh, yeah, that part But I mean, that's okay. That's such a cool positive sign. We've highlighted a lot of the stuff that's like you know scary and negative and bad I mean, it's this is this is the neat part about how fast information can travel like this is because here You have this new generation coming up that are becoming more and more aware of all the negative effects of social media and being on your phone all the time. And so it's slowly starting to fall out of favor. And then you're seeing a new generation come up of people being like, I'm not going to be on my phone all day. I'm going to get a flip phone like so. I hope that spreads. So along those lines, I was reading some very interesting statistics this weekend in regards to divorce. So there's some good news, and that's that the divorce rate has been falling slowly falling

Starting point is 00:23:14 since the 1980s. So it kind of peaked there for a second, and now it's starting to come down. And so this got me down a rabbit hole of like, why is it falling, like, what's going on, like, what's the deal? And I, again, I read some interesting stats. One of them, one of the theories is that the, one of the reasons why divorce rates got so high to begin with is that that marriage,

Starting point is 00:23:35 the idea of marriage shifted from, this is my life partner, we're gonna do life together, and we're gonna raise kids and work, and it's gonna be hard, know we're just gonna stick together too I'm gonna marry someone who's gonna fulfill me and bring me happiness all the time And they said that was a losing strategy because no person is gonna fulfill you and no person is gonna make you happy all the time So that switch They think is one of the reasons why divorce rates started going through the to the roof is that people thought and I don't know the sea that this is true now. 80% of divorces are initiated by women.

Starting point is 00:24:08 That's majority of which are not abused. A lot of people say, oh, it's physical abuse, stuff like that, it's not true. Most of them divorce their husbands because they're like, I'm unhappy. And they believe that being a single mom is gonna make them happier. And a lot of these articles I'm reading are like,

Starting point is 00:24:24 it's false, they're not happier, and the kids are worse off. being a single mom is going to make them happier. And a lot of these articles I'm reading are like, it's false, they're not happier, and the kids are worse off. And then along those lines, this is unpopular, but true, that children with a present but not so great dad, now I'm going to cut out like abusive, like really abusive shitty, you know, or drug addicts, stuff like that.

Starting point is 00:24:41 But present but not so great dads, kids turn out better than not having a father at all. And so there's a lot of these divorces that are happening or that were happening because people, and in this case, like I said, a majority of them were women believe he's not making me happy. I'm not fulfilled. I'm going to be happier if I leave him and my kids will be better off. It's interesting. It's not true. It's not true. Doug just pulled the stat up and it's a 70% but it says that all so I read. So I read. So I so college educated American women too who initiate

Starting point is 00:25:13 the divorce is even higher. Yeah. Interesting. Because again, they that they're I don't need a man. Say what? I don't need a man. I mean, that's like a they're told I don't need a man and they're told. But then again, they're also told when you're married, that you'll be fulfilled and happy and in love, and this person doesn't do that for you. That person's responsibility to provide all those things. So my personal experience, like growing up and trying to understand marriage and love,

Starting point is 00:25:42 like, and I think my personal belief is that it's less a man, woman thing, and it's our thoughts and beliefs around going into a marriage and a partnership, and then also love. So for the longest time, I understood love differently than what I understand it today. Like so, I think I like many people were sold on the, you know, you fall in love, you're gonna meet someone, you'll know, you'll know, you'll know when you meet. The feeling is everything. Yeah, and it's this overwhelming feeling that nobody can describe.

Starting point is 00:26:20 It's the Prince Charming kind of. You'll just know, you'll know you'll know when it happens. And so waiting for this moment of this overwhelming feeling for so long, when in reality it's a choice, it's an action. It's something that we choose to do. And really when you think about partnering up with somebody for the rest of your life, probably a good idea to really weigh out all the things we have in common, we don't have in common, we don't have in common, could I see this person as a good teammate

Starting point is 00:26:47 in this journey in life? And then when I decide, yes, checks all the boxes. We get along with this, we see our morals and values are aligned, like I see all their growth-minded, they check all the boxes, okay, now I'm going to actively choose to love you for the rest of my life, which means it's through action. Yeah, through work, through effort towards

Starting point is 00:27:12 continually to try and nurture this relationship versus I have this crazy feeling that I just want to be with you every moment and I'm so infatuated with you and love you so much. This must be love. And you also have a parachute anytime anything goes wrong. Like I'm out here. There's that thought, right? It's really, it's for the...

Starting point is 00:27:32 Or the belief that it's 50-50. It's not. Sometimes it's 70-30. Sometimes it's 80-20. Sometimes you're putting in way more work than the other person. I had a client who was married to her husband. They had celebrated their 60 year anniversary.

Starting point is 00:27:45 So she was in her late 80s. And I would ask her questions about the salsa. I'm like, what's this like? And she was so wise and she communicated so honestly. And she goes, south she goes, you go through periods where you don't like each other. You go through periods where you're doing all the work and they're not doing any of the work.

Starting point is 00:28:01 And then if flips, you go through deaths, you go through the loss of jobs, you go through illnesses. She says, if you think you're going to be happy that entire time, she goes, you're crazy. It's impossible. She goes, that's not how it works. She goes, but every time you go through these challenges, every time you go through these seasons, which can last years, she's like, you can go years and have challenges with your spouse. And then you come out of it, she goes in, you're stronger. She goes, and boy, she goes, there were times when we were so close to not making it, but she goes, I look back and she goes, it's the greatest thing I ever did.

Starting point is 00:28:32 So, and it was very wise. Is it easy? It's not. Growth is never easy, and those challenges can take a long time. But when you sign up for the rest of your life, what do you think you're signing up for? So, I also think that this is becoming a bigger conversation today. I think it needs to continue to go that way. But again, I have hope that the generation coming up, maybe we'll, you know, revere marriage as just hold it to a higher standard than what we currently do right now.

Starting point is 00:29:00 I think that that we are... Some traditions work for a reason. Well, yeah, no. I mean, it's, Do you know what the divorce rate is with, with a range marriages? I brought this up for, super low. So it's like, four percent. Yeah, super low. Like 90 plus percent for,

Starting point is 00:29:14 can successful. Yeah, it's not about the whole falling, but falling in love, I don't want to over, like, overlook that. It's a great feeling. It's amazing. It's incredible.

Starting point is 00:29:21 It's one of the most wonderful feeling is not a permanent thing though. After that, you bond it, which is much more solid, much stronger and much deeper. But we fall, we obsess over the feeling and the media paints it as this thing. And what do you see in the media? Like, oh, husband and wife together, oh, they're unhappy because why? Because the spark is lost? I mean, you know, how many times say that? Oh, people say that, oh, we got divorced. We lost the spark. That's why you got divorced.

Starting point is 00:29:48 Because you lost the spark. What are you looking for? Yeah. And again, the myth that you'll be happier, especially when you have children that you'll be happier raising your kids on your own or that it's gonna be easier. I'm divorced and it's more work being divorced

Starting point is 00:30:03 trying to be involved with my kids and it was when I was married. So I saw you tweeted that. Did you get in some heat? I bet you are. Because you know, I'm going to defend the people that are probably snarling at you right now. Because there is a point. I grew up in a house where I wish my mother would have divorced my stepfather, you know, a decade sooner than what she did. Right. And I think she did more damage to the relationship with her children than she would

Starting point is 00:30:34 have had she got rid of him. There's many decades where I was still holding on to animosity and resentment towards her for making us go through that with her because she selfishly chose to keep this matter out and not choose to keep him around because it was better for the family unit but better for herself right because she didn't want to be alone and she didn't want to go do that she didn't want to do life without having a partner so there are situations where I think a relationship is so unhealthy. 100% that I agree. 100% that it needs to end. And so, understand. But if you look at the data, the majority are not that.

Starting point is 00:31:12 No, I agree with that. That's what I'm talking about. Yeah, yeah. It's not the, you know, what do they say to divorce now? It's like 40% of all marriages or something like that now end. And divorce, some along those lines. The majority of those are not that. The majority of those are what I said. And they know because the data is there, because when you file for divorce, some along those lines, the majority of those are not that. The majority of those are what I said.

Starting point is 00:31:25 And they know because the data's there because when you file for divorce, you have to tell the reason and what's going on and that's what it turns out to be. And then the kids typically lose somewhat of a relationship with both parents, if both parents are involved because you do the dual custody, or what's more common is they lose somewhat of a relationship with the dad because the dad either bounces or does

Starting point is 00:31:48 every other weekend thing or here's another thing that's quite common and I know and you know you you talked to any divorce attorney they'll tell you this sometimes mom makes it really tough for dad to be involved they add they they make it even more challenging and the kids don't do better that way. They do worse oftentimes. So that's, you know, that's, that's what's interesting. How do you, you personally, reconcile this because you, you, you weren't in a abusive toxic type of marriage and you went the opposite. Without going into too much detail because just out of respect for my ex-wife and my kids, it was definitely, we were definitely in a position where it was too far gone. So I'll leave it at that because again, out of respect for them, I'll never go into detail.

Starting point is 00:32:41 Well, I mean, that tells you. I mean, I'm not asking you to do that. I think that's why I asked like, obviously, if you're a research, I know how go into detail. Well, I mean, that tells you. I mean, I'm not asking you to do that. I think that's why I asked like, obviously, if you're a researcher, I know how your brain works. If you're researching this, you're diving on this. I know there's a lot of you that's processing, okay, my own situation, right? And going, you know, looking back

Starting point is 00:32:56 and knowing the challenges of what it's been like to go through a divorce, like, would the more wise or older self of yours go back and advise yourself who went through that process, say, seven years ago. You know, I can get that such a weird question because you know, people always ask that, like if you could go back in time,

Starting point is 00:33:12 no, because I wouldn't be where I'm at now, and where I'm at now is very happy. And you know, I have Jessica and we have two children together, and I'm very, very happy. So that's a hard one, right? Like, could you, would you go back in time and, you know, I don't know, I mean, I mean, I think it's, I think it's fair. Everything happens,? Like, would you go back in time and, you know, I don't know.

Starting point is 00:33:25 I mean, I think it's fair to me. Everything happens, I guess, the way it's- I mean, I think it's fair to be able to play both, or me and be able to say both, right? It's okay. I could say this, I was young and I was totally naive. I was not, you know, I didn't understand, you know, things the way I do now.

Starting point is 00:33:38 Yeah. That might be the biggest challenge with getting married young. Although I'll say this, culturally, we don't learn this like we used to. Culturally and societally, marriage is painted to us in an unfair way and we tend to be set up for failure because of the way we think it's supposed to be. Versus culturally and societally, people understanding what this is what it's like. This is what you're gonna, these are the challenges that you're gonna meet.

Starting point is 00:34:05 And this is what to expect. And I think that that would help people quite a bit. Do you think we have the worst culture around marriage out of all the like different cultures? No. I mean, would you say that? Just like we've been around other cultures like that. Do you have an opinion on that?

Starting point is 00:34:19 Well, I definitely know our divorce rate is up there. I mean, look at the Japanese culture which I have more familiarity with. They're more in it for the long haul, even if they don't have a great relationship. So I can't speak to all other cultures though, with respect to that. Yeah, I would say newer cultures tend to be worse about it than older cultures, because older cultures follow along as wisdom. Not saying that they shouldn't change a few things, because there's things that need to

Starting point is 00:34:48 be changed and become outdated, but older cultures tend to have better attitudes around marriage and what that's supposed to be in the family, typically. But again, along with that, sometimes comes mistreatment of women or really, really rigid, you know, gender roles, which can be not so great, especially for women or children. But I think there's some wisdom there that we can't throw everything away.

Starting point is 00:35:18 Can't throw the baby out with the bath water. We gotta look at it and say, okay, well, what about this is true? And what can we learn from that? Stractia, the benefits, and really like, peer into that. I have a bit of a rant. I didn't know how to transition into this,

Starting point is 00:35:31 after a marriage conversation. But so I finally figured out, basically, you know how we go from crazy amounts of rain and just floods and like the most water we've ever seen here to then dry dams and then all of a sudden we're in a drought again. You know why that is? This is all man. It's our own problem.

Starting point is 00:35:53 We have not set ourselves up to store any of this water. No, we have, we can. There's an actual like environmental thing that's blocking us policy over a two inch smelt fish. Yeah, what? Yes. It's to protect a certain fish. They will not allow us to store rain water to its capacity.

Starting point is 00:36:17 You know how much of this rain water we just saw? We just had record water here, and stuff, right? Yeah. Out to the ocean. So they said 94% right now of all of this water is just made It's way into the ocean. So have what this is one of the reasons why California is this guy I'm gonna call you this way hammer that fucking guy. Yeah

Starting point is 00:36:35 Okay, so that's not just here. It's been policy It's been before but he's signed off on it. Okay, so then Okay, so Why I know you say, because the fish, but let's follow the money or follow the reason. There's gotta be a reason that I do wanna do this because it doesn't make sense. Big conspiracy land when you go that direction.

Starting point is 00:36:55 Well, I mean, if we solve our drought issue, you now have gotten rid of very- How do they have a grasp on the chokehold on us? Yeah, you've lost a very powerful political wedge that you can use as a politician. If you solve an issue like that, you can't keep using the drought. You can't keep talking climate change.

Starting point is 00:37:12 You can't keep talking. So any of this stuff, because we've solved it and it's an easy solution, it's literally... Well, this is your Valley politician who's been fighting for this. Okay, so this is also why I do believe too, because I know everybody, I think this is very

Starting point is 00:37:25 much so less of a left or a right thing and it just a pure government thing that they agree that let's keep this as the argument. That's how I feel about a lot of these massive arguments. 100% agree with that. They do not necessarily just even though they go out there and they campaign as one side of the other. I think behind closed doors. Trump actually was responsible for this specific policy. I don't know, like if that's what it said and then Gavin Newsom resigned on off on this. So anyways, this is a big problem because you see all the reservoirs

Starting point is 00:37:59 kind of go down to like nothing. And it's just, it's so wasteful. And we, like, especially all the water like that gets traveled down to like LA and everything from North of California gets just stripped. And so all the farmlands are like, you know, begging for us to be able to trap this water to be able to like add the central value.

Starting point is 00:38:18 We'd flourish, like there's just so much benefit to solving this over a two inch fucking fish. Yeah, the irony is that it actually is killing more than it's saving because we put ourselves in the situation and then we have to react with policies that are quite damaging. It's like the whole force fire thing, like let's not go out and clean up all the dead dry wood

Starting point is 00:38:39 because we'll kill the small animals, but then what happens is you increase the risk of these huge force fires which kill the animals. So we gotta do, yeah, risk for reward analysis. I saw it affects the actual human beings. I saw a crazy documentary one time on fires and that the technically the thing that we're supposed to do is just completely leave it all alone. Just let it go.

Starting point is 00:38:59 Yeah, natural burns. Yeah. Well, I mean, it happens in nature all the time. Yeah, but what they, some of the most effective strategies they have are to do control burns, which they don't like. Yeah. Go out there and clean things out, which they don't like. So then we end up with these huge forest fires,

Starting point is 00:39:13 which I mean, people live in these places. Where was it? What was it? What's ironic is they'll say something about the CO2 in the environment, but then we just wait till it gets so crazy that it just has a burn for the entire state. What was it two years ago where the skies here were red because of the smoke from all the fires. And then what was that town that would complete loss paradise?

Starting point is 00:39:29 Yeah, paradise. You know, I have a cousin that I have a ghost. Yeah, I have a cousin that I burned. Yeah, she burned her whole house burned. Completely lost the whole city. So anyway, along those lines of tragic lines, we have actually a longtime fan, Hillary. And I just wanted to give her a shout out.

Starting point is 00:39:44 It's going hard. Yeah, dude. Because she, so she lives near me in Felton, and you guys saw some of those videos of the flooding and everything. So she's right next to the river there, and it literally just decimated her entire bottom floor of her house.

Starting point is 00:40:00 We'll show the video, but just wanted to give her some love. And I think she's on the forum. If not, I'll make sure she gets in the forum if you guys want to reach out and do anything. Oh, I know you're talking about. She is. Yeah, she's coming to a couple of our live event. Oh, that's tough.

Starting point is 00:40:13 She's a sweetheart, but yeah, so I felt terrible for her. Yeah, that's terrible. Hey, I just read a study on testosterone. I love it when they fund studies that you're like, why are they giving money to this kind of study? You think the sky's blue type of thing. Yeah, they do. They took a bunch of young men who were healthy.

Starting point is 00:40:28 So they were all healthy young men. And they gave half of them a bunch of testosterone. They read testosterone cream on them. And it made them more sexually impulsive. No kids. Yes, everybody was, everybody was like, whoa, it looks like testosterone increases libido and sexual impulsive.

Starting point is 00:40:44 You never called that. No shit. I know. But the way they did the test was weird. They had them do a questionnaire and with each question there was a picture that was kind of fuzzy. And if you waited, then it would show the full picture.

Starting point is 00:40:56 And it was like, noobs. So if you waited a second, you saw the full picture. If you waited three seconds, then you saw something else with a picture. The guy's on testosterone just waited a second and wanted to get to the next one. The guy's not on testosterone, waited the full. How did they design these? That's what I think is fascinating is how we decide, like, this means this.

Starting point is 00:41:16 You do this, this means you're super impulsive, right? Super funny. Anyway, I mean, ask Adam in our new in our new property over over in Park City. Did we get all the Juve lights set up? Yes, there are. If the renters come in. Yeah, no, we're on like, we're on to go on our third guest. I believe Doug is correct me if I'm wrong that we've had to there.

Starting point is 00:41:35 My niece was just there. So she was just, if she's there right now, she doesn't leave for another day or two. Um, and it felt so bad that she couldn't figure out the Wi-Fi situation. And so we finally got online with her, some of that. And she should detect free package. Yeah. Yeah. I was like, that would be hell of frustrated if that happened to me.

Starting point is 00:41:53 Luckily, she was like, she's like outdoorsy. So she was out doing such, so she wasn't even tripping about it. But I'm like, no, this is an issue. I cannot have ever guessed here in that. But she was actually doing the wrong thing. So it was kind of more of a, a, a user. But the, um, yes, the juvenile is in our audience. We haven't, we brought it actually doing the wrong thing. So it was kind of more of a user, but the, yes, the JuVLite is in our audience. We haven't, we brought it up since we got going.

Starting point is 00:42:08 It's the only one thing that is not at the house is the, the sauna. The sauna is still about a month out. Cold plunge is in there. PRX is completely set up. JuVLite's in every single room, movie theater, steam room, heated floor stuff. We got every time you go there, you get a little cool little package. You have a protocol.

Starting point is 00:42:27 You're probably, I say you and Doug are probably the most consistent with the red light. Do you get, what's your protocol? First thing in the morning? Like, when you're at night, you do yours at night. So it'll be all right. Before bed?

Starting point is 00:42:37 Yeah. And it doesn't affect your sleep negatively. No, actually helps my sleep. Really? Yeah. Now do you do it what, full, full, like your face? Oh yeah, I sit, I have a little chair, I sit right in front of the panel.

Starting point is 00:42:47 Can you just let it do the thing? And yeah, just let sunshine wear the sun-doll shower. So I have a similar, my ex- You're going down there, this is. Yeah. I'm in the similar routine, mine's not as late. So when I get home, probably around five ish or so, I probably do my second shower of the day.

Starting point is 00:43:06 And you still do that, not two showers every day. At least two, sometimes three. So depending on when I train, it'll be three. So yeah, I just, I don't do well being dirty. You don't really get, you don't go outside, you don't do anything dirty outside. Even like just clothes and sweaty and like, I'm so.

Starting point is 00:43:21 Really call that when you leave some of the seasoning on the pan, that's for me. This is an iron skillet. I mean, I am like scrubbing. I mean, the truth is, I know it's stainless steel. Healthier from my skin and what left of hair I have, like as far as the oils and the natural body, like you're supposed to do that, I know that.

Starting point is 00:43:38 And I guess you would say, when I do shower three times, I have like a scrub myself shower and then I have like a rinse shower. Wow, you do a shower, You scrub the shit out of yourself. Well, like, you know, I lather up and get really soapy. You soap everything up? Yeah. The whole head to toe.

Starting point is 00:43:51 Yeah, I'm supposed to do that. How many Lufus you? I'm not a Lufig guy. I'm a bar soap guy. Oh, you just bar. Yeah, I'm a bar soap guy. Yeah, I'm a bar soap guy. So, so hold on and say it.

Starting point is 00:43:59 So you're not supposed to, you're not supposed to put soap all over your body. I've read that that's really bad for your skin. They say use soap on like armpits. Your bacteria. On your butt and on your, your, obviously your privates. The area is that, you know, whatever generates pharomones and whatever. But everything else is possible.

Starting point is 00:44:17 We're the most swampy. Yeah, yeah, yeah. Yeah, I like to smoke good. You just, everything. Yeah, yeah, yeah. You get in there and there. And between the toes, you know, saying like, I get it, yeah, for sure.

Starting point is 00:44:27 And then afterwards I go and I sit. I'm gonna just go to Adam's, okay. Okay, fans. So I, I mean, so okay, yesterday I got bit by tick and this is, dude, like, okay, so did you go get treated? No, no, so I looked up the protocol and CDC and all that kind of stuff.

Starting point is 00:44:44 So it was like I Thought like something like pinching it was annoying. It all relates to your your shower stories where But it was so I dropped my pants. I'm like, oh my god. Oh good. I'm staring Courtney I got like a tick and and so she helped me to kind of like pull it out and thankfully it came right out Didn't leave its head. It wasn't like struggling. It was like it just had bit me. And so I was like, is there some hair on my legs and all this and I'm just like, no, I gotta monitor this thing. So I just started shaving it.

Starting point is 00:45:14 And then I was like, well I'm here, you know, and I just like, all did the whole business. Yeah, I'm like a seal right now, dude. Wait a minute. How was sex last night? I was like, it's on it. You know what I'm night? I mean, I fell asleep before that happens. Oh, I'm sweating around. I'm sweating right now.

Starting point is 00:45:31 Wait, wait, aren't you supposed to, if you get bit by a tick, you immediately go get, because lime treatment works initially. Like that, you're fucked. Well, so it says that like, I saved it, and it was still alive, and we put it in a bag, and we froze it. So that way, if I have to test it, I can. And they said if you have any symptoms within like, I think it was like 72 hours or something

Starting point is 00:45:52 that like, then you go in and you can- Did you get the bulls eye mark? So I have a bruise there from it, but it didn't like swell like, if it has like that ring and like it has enough time to infect. So it was just the, it's got like some anesthesia kind of like venom. Yeah. Initially, so that's what I got. See, so I when you don't shower a lot of stuff, stuff happens.

Starting point is 00:46:13 Oh, he felt the pinching. Repel it off. It's it's it's trying to bite into the massive fog. Get into the oil. It's a creepy as hell. I'll tell you what, ah, hate this. Well, bro, but okay, but yeah, pay attention because I have a cousin who hell though. I'll tell you what. I hate those things. Well bro, but okay, but yeah, pay attention because I have a cousin who has Lyme.

Starting point is 00:46:27 I know. And Lyme is weird. I don't know if he has ever read my mind. I've had clients that have a couple. I'm worried about it still. I mean, he's weird. He was weird. He was exhausted at a no-one.

Starting point is 00:46:35 Well, her symptoms were this, like, suit, like her. She was so hungry all the time. She said, Sal, it's the most starving I've ever felt. 24-7, she gained like 80 pounds. She's like, it was so painful, hungry I got. And then of course the painful, like crushing fatigue. Join her. Yeah. It's like, I had clients like almost like narcolepsy.

Starting point is 00:46:56 She'd be like, totally, she'd come in like, totally fine, but I knew this, right? So she'd give me a, gave me a heads up. And then all of a sudden like, how would you work? She'd be like, oh, I gotta lay down. Yeah. I'm so tired right now. Like, you're like, what? But apparently you can treat it quite effectively

Starting point is 00:47:09 if you treat it immediately. Yeah. But not after. Afterwards, I think the, really call them the back tears or they call them spirulettes. I think, what if you lose your leg? No, I don't need it. I don't need it.

Starting point is 00:47:19 It'll be so good for you. Did you, your leg? Yeah. I'll go, I'll do something in the Olympics. What? Just gonna come turn it into, yeah. Turn into a win. Yeah, win.

Starting point is 00:47:32 It's gonna win. Yeah, dude. Well, back to the red, back to the red lie to be, my sister started using red lie. Oh, yeah. Back to your family using good old, I got so much family, bro. You know how, I got commercials

Starting point is 00:47:44 from my family. Commercials, this is like fourth generation. Yeah, I don I got commercials from my two thousand, that was the day. This is like fourth generation, yeah, or time to come out or. She, no, my sister, I know a beer like this and we're like, I damn, how big is South's family? What's big? It's real big.

Starting point is 00:47:53 It's massive, but she's been using the red light and she's like, dude, is, was she two weeks into it? And she, she, you know, I asked her if I could share the picture she said now. So, sorry, I can't share everybody, but she did it before and after. Dramatic difference in two weeks on her face.

Starting point is 00:48:08 So that's, I mean, that shit really works. Yeah, no, I'm pretty good. I'm better right now. I mean, never since the whole January and the behavior thing, like I've been better about doing my red light. I was already doing the plunge really well, but the sauna and the red light I've, I've, did you, are you still doing the plunge?

Starting point is 00:48:24 Mm-hmm. I did just the other day again. Did you I've came. Did you, are you still doing the plunge? I did just the other day again. Did you? Yeah, I tell you what. You want to know what's funny? I got to tell you how I didn't say this. Adam is hilarious right afterwards. Right afterwards, it's like he took cocaine or something.

Starting point is 00:48:36 He came in here after doing the plunge and he's like, but I'm not, but I'm not, but I'm not, but I'm not. Dude, I, how long were you in there for? I, I tell you what, so energized. It is, it is, and not maybe because I become so accustomed to having as much caffeine as I do that I don't feel caffeine like that, but it feels like the biggest shot of adrenaline slash caffeine dose. You are hyped.

Starting point is 00:49:00 That's great. I love it. I mean, it is, it is, Miss Rose fuck to do it every time I do it. It's my channel to it. But it feels amazing afterwards. The thing that's really wild, I was telling Kyle and I, because Kyle has been really consistent so him and I like share notes.

Starting point is 00:49:14 Like, you know, how's it been going on? How long you in there for us? And that, when I, when I push to like five minutes, it, and I'd like to see the research on this, I haven't done any digging on this. Maybe you can do since you're more of the guy to do this. I, if you stay for like five minutes and beyond, it like gets me cold to the bone.

Starting point is 00:49:33 So four hours later. I'm still cold. I'm still shaking a little bit. Wow. Yeah. So the reason why I don't do it before we podcast is because I've done that. I've already done it once or twice.

Starting point is 00:49:45 And I'm cold. Yeah, I were sitting in here so I'm cold. I feel like uncomfortably cold, just sitting here not able to warm myself up. Yeah, you told me. You've only done it like a few times and I said, how long should I go in there? And you said, what did you tell me?

Starting point is 00:49:58 Do it two minutes at least. He's like, oh, you go two minutes at least. This was after I had already done it and I tried to stay as long as I could and I did like a minute. I'm like like two minutes. What? Well, I believe so he were minutes I've heard him talk about where the kind of threshold

Starting point is 00:50:12 is to get like the, you know, max benefits. The benefits, you know, and I think it's 12 minutes a week and maybe someone can factor it. No, you're right. It's like 12 minutes or something like that. Right. So obviously if you're going a minute and a half at a time, you're not gonna ever get there. So to get max 12,

Starting point is 00:50:27 but you gotta work your way up to it. It's an adaptation, like an- So yeah, but here's how you do five minutes. Dude, two is the hardest. Once you get beyond two, two to three, three to four, four to five, nothing. Really? Nothing.

Starting point is 00:50:40 It hurts. Yeah, but you can become so numb by two minutes in. That first minute to two minutes, the zero to two minutes. You have to do your whim off, breathe. And the breathing is everything. Like I 100%, like I have my breathing under control from the minute I'm in there.

Starting point is 00:50:53 And then once I get acclimated after about a minute and a half to, I really wanna go do that competition with Justin because I feel like I can get him around for his money. Yeah, yeah, cause now that I have the breathing down and get it, and I get the strategy. Yeah, I mean, I haven't done, yeah, you've been using it quite a bit. I haven't even gone in yet.

Starting point is 00:51:08 So I gotta step it up. My heat tolerance is really good. I could do that for a while. Cold is just, oh, that's my nemesis, man. I can't, speaking of immune system is because it's immune boosting. So I got glutathione, injectable glutathione through our partners at MPHormones.com.

Starting point is 00:51:24 You got like a full on pharmacy injectable glutathione. injectable glutathione through our partners at mphorimones.com. You got like a full on pharmacy. I mean, injectable glutathione. Right. And you, now glutathione is great. You could supplement with it, but it takes a while to build up in your system when you take it as a supplement. Yeah. Injectible come, you, right away.

Starting point is 00:51:36 And they use it for liver detox. They use it for respiratory disease. So all that stuff. All right. So you guys know how Adam had a cold and he was kind of getting over it. And, but you know, we were staying away or whatever. Was it yesterday?

Starting point is 00:51:50 Yesterday, in the middle of night, so the night before, I wake up in the middle of night and I'm like, ah, I think I got, I got his cold for sure. I had it in my throat. I was kind of feeling scratchy. You know, I feel when you get when you're still going to get a cold. I was like, oh man, I was so pissed off.

Starting point is 00:52:03 Plus I've been getting, great crappy sleep. So I was like, crap, I still getting cold. I was like, oh man, I was so pissed off. Plus I've been getting crappy sleep. So I was like, crap, I had to cancel. I was supposed to go to my parents house. I had to cancel that because I don't get my parents sick. So I got the glutathione which I saved. And I said, let me take, let me do this. So I did a shot of the glutathione. That night gone, gone.

Starting point is 00:52:22 I don't have it anymore. Cold gone. Nothing. That has to be the most effective form't have it anymore, cold gone. Nothing. That has to be the most effective form to use it, right? Of course. Because you bypasses everything. Yeah, I wanna imagine, because that was one of the biggest factors too.

Starting point is 00:52:32 They said whether or not you're gonna do terribly when you got COVID initially, it was like, Yeah, the glutathione deficiencies. So that would be a great answer. Literally that night. So from the morning for sure I had a cold, that night gone, wild. Be interesting to test that on somebody who has COVID

Starting point is 00:52:49 to give that to them like that right away. What do you think, okay, so you're saying like, so we had live on, right? And so I was always using the packets. And of course, as far as from the supplement standpoint, it's the best, right? So as far as if you were gonna supplement it. Yeah, it's like Pizzomal, so you're gonna raise your glutathione levels by taking it. And so, but it takes the best, right? So as far as if you were gonna supplement it. Yeah, it's like Pizomal, so you're gonna raise your

Starting point is 00:53:05 glutathione levels by taking it. And so, but it takes a second, right? Because it's gotta go through your digestive system. Yeah, so this is like immediate spike in glutathione. Yeah, be interesting to see a comparison of like the best, you know, basically, you know, glutathione supplement on the market compared to taking an injectable like, obviously, you know, it's going to hit your system faster. Does it raise it as much or more? Yeah. Yeah. But now here's the thing. It's so potent that you can't take it too much.

Starting point is 00:53:36 If you take too much through injectable means, then you can cause problems. So you have to be very careful. You have to do as they recommend. So it'd probably be smart to take the injection and then supplement after that. Yeah, just on a semi-regular basis. But now that I have that, I'm like, Holy shit, I'll do a couple of those a week. And we should have done that before my trip overseas, you know, they're great to preventative measure.

Starting point is 00:54:00 I'm gonna order them, but I'm just gonna say, hey, could you, cause I meet with them this coming week, I get my blood work done. I'm gonna be like, could you just pretty much give me the stuff that Sal has? I'll give you guys a four, I wanna get a fucking box like this. It's something, I mean, it's,

Starting point is 00:54:14 I'll give you a five. Sal has got all of this. I'll take the cost version, please. Yeah, I'm gonna buy a separate one. You're gonna have to pay us now. I'll start. Oh, geez. So we usually do the shout outs.

Starting point is 00:54:24 I wanted to just like do just do a funny random one. I don't know if you guys have ever followed this guy's, the low cost, cost play. I think TH, TH, I think is the end of that. But he does the most ridiculous version, a side-by-side comparison of an anime character, and he does it with bananas. He uses random stuff to cover on himself. Like cheap. Yeah, yeah, yeah. I realize our version. Yeah, you'll draw something

Starting point is 00:54:49 on his stomach that you think is the person and anyways, he's hilarious, dude. Check him out. Oh, God. Hey, check this out. We work with a company called Organify and their super food blends make it easy to enjoyable to add more variety and nutrition to your day. One of our favorite products from them is peak power. You can use this as a pre workout. It's got caffeine, but it also has other herbal compounds that improve your clarity, focus, and euphoria. That's right, it makes you feel euphoric.

Starting point is 00:55:18 Go check it out and go check out some of their other products. Go to organifi.com, that's ORGA and IFI.com forward slash mine pump. Use the code mine pump for 20% off. All right, here comes the rest of the show. Our first caller is Ali from California. Ali, how you doing? How can we help you? I'm good. Thanks, guys. Obviously, I'm advanced. So I wrote in two questions. If it's okay, the first one's on hormonal health. I just recently got my cycle out on my own after not having it probably since I was like 18, I got put on the pill. So I just went off the pill, was working with a nutritional coach, just finally got

Starting point is 00:55:57 it. I've had two cycles now, which is awesome. My question is going forward, what do I need to be most concerned about? Is it calorie intake, too much working out? I've had low estrogen my entire life, so that was the main problem. So, I just, from here, I don't know if it's the workouts, the calories, both of them stress management, obviously. All right. I mean, you're hitting them. You're hitting all the things for sure.

Starting point is 00:56:27 Yeah, all those things. So first off, there's a few things that can affect your fertility. Most, I think most strongly, right? Number one is too much stress, but too much stress is a large bucket. So that could be too much exercise, too much intensity, too little sleep, life stresses. By the way, defining too much,

Starting point is 00:56:51 that definition can change as the context of your life changes. So what might have been an appropriate amount of working out before might be too much today or vice versa. So you're gonna kind of have to gauge how you feel based off that. And then calories. If you're nutrition, if your calories are too low and you're not getting enough of the essential macronutrients, proteins, and fats, in particular,

Starting point is 00:57:18 then your body probably won't want to be fertile, because those are essential. So you want to eat enough and you don't want to over-train. Now I'm looking at your question here and it says that you played soccer for most of your life. Yeah, I played your college and then I'm a trainer and a nutritionist now. I've been out of college for 20 years. So yeah, I've been in sports my whole day.

Starting point is 00:57:45 So the challenge was someone like you, and when I would train somebody who had a pedigree like you when it comes to athletics, the hard thing for them to judge is too much. What is too much intensity? What is too much volume? You have another gear that you've trained yourself to work with. So it's a lot less than you think, So, it's a lot less than you think.

Starting point is 00:58:06 Okay, it's a lot less than you think. The appropriate amount of training with intensity, frequency, volume is less than what you think it is. So, you're not playing at a high level anymore, so you have to completely change your mindset around it. So, the idea is, and you hear Adam say this on the podcast all the time, do the least amount of work to elicit the most amount of change? See how little you can work

Starting point is 00:58:31 before you start to see negative effects of not working out enough, okay? So that's the goal. The goal is like, okay, well, what if I do three days a week? What if I cut this down? Do I notice any changes? And if you just continue to feel better, then keep moving in that direction until you start to notice, like, oh, I'm getting more out

Starting point is 00:58:47 of shape. Now I need, I, now I think I'm doing too little. So that would be the game that you would want to play. Now it's hard to tell because you have a hoodie on and so that, but you look pretty lean to me. And I would also add that more than probably the, the greatest assaults potentially on your hormone level staying balanced is a low calorie type of diet and also being very lean. I remember when we were... That's where I was just gonna ask was, I don't really weight myself anymore.

Starting point is 00:59:17 I kind of know where I'm at and probably like 115. I don't, I mean, I don't know my body fat, but I'm not a big person. But I don't know going forward, like, can I not be a certain weight? Like, do I have to worry about that? Or can I just worry about making sure my calories are okay? Well, okay. So, I mean, they go hand in hand, right? So, a little example of this.

Starting point is 00:59:40 So Katrina manages herself relatively lean. And I actually don't even think she she she doesn't look crazy lean at all Like she doesn't have abs popping and she doesn't try and stay shredded She just stays pretty lean as a female and when we were when we were getting her hormones checked and we were trying to get pregnant One of the things that she had to do was actually just kind of back off her working out and intentionally Eat the game which in her head she was like, I don't feel like I'm shredded, you know, I don't feel at all. In fact, she's like, I would much rather be much leaner.

Starting point is 01:00:11 I'm not even where I'd like to be. And the doctor is telling me, I need to put body fat on. And she's like, so, and so it was very important that one, she pulled back a little bit on the intensity of her training too. She intentionally increased her body fat percentage. and that started to balance out and level out her hormones. And again, there's going to be this obvious individual variance. And so with someone who's already down to 115, you're probably, I actually would not,

Starting point is 01:00:37 I would be focused probably a lot on calories and keeping your calories up. I'd want you to be more in a bulk mentality right now since we're really trying to keep that balanced. And then to South's kind of point about the least amount possible. It doesn't mean that we can't in the future have a goal where you say, hey Adam, you know, I've got Vegas coming up in summer

Starting point is 01:00:57 and could we lean out a little bit before I like to and I wouldn't be against that. But right now since this is so new to you getting your period back and you're really trying to go from a health perspective, you may want to start to carry a little bit higher body fat percentage and that would support that in my opinion. Yeah, so just generally speaking, a good, go get your body fat tested.

Starting point is 01:01:19 So you could use calipers or underwater wing. Yeah. And that'll give you kind of a general idea. If a good balance between lean and fertility and health with body fat for women is in the low 20s. So I would aim for like 20 to 23% body fat. Looking at you now, you're probably in the teens, I would say. Yeah.

Starting point is 01:01:41 Yeah. So do you have an idea what your body fat's at? Yeah, I'm probably I would think like, I don't know, maybe 15 or 16. Yeah. Yeah. See, Katrina was between 13 and 15. That's what she was hovering. Even though she didn't look yet. That's how that was her her measurements. And so she had to put on body fat to get up there. Yeah. Get your body fat percentage up to like 20%. And you know, your estrogen question, by the way, being too lean or not having a lot of body fat will lower estrogen for a lot of that. That was her issue was estrogen. Yeah,

Starting point is 01:02:11 yeah, her estrogen was low and that's why we had to get it up was to increase the body fat percentage. Okay, okay, thank you. Can I ask a totally aesthetic question? Sure. Okay. So obviously I played soccer my whole life. The only way for my freaking quads to get smaller is for me to not do anything. But that's obviously not help. I mean, I don't think that's healthy either, right? Like I always have a small waist and an upper body, but my husband's like, you're like a problem all men want.

Starting point is 01:02:43 But I hate it. Like it doesn't matter what I do there, for congiagantic. Listen, you can do, you don't actually have to hardcore strength training. I've actually had a girlfriend who was like this, who competed and she did very little leg training. And when she did, it was like body weight walking lunges.

Starting point is 01:03:01 And doesn't mean you can't exercise them so that they're strong and they're stable, but you're probably the type of person who doesn't need to be backloading, you know, 200 pound squats because your legs are leg pressing a bunch of weight or doing like that. I might do more stability stuff and multi-planar movements for your legs and body weight exercises. So you are staying balanced, stable, and strong in those areas, but I'm probably not going to load that area Especially considering that I'm also going to be encouraging you to be increase your calories So you increasing your calories and strength training legs will probably make them blow up and so yes

Starting point is 01:03:35 There's nothing wrong with you know training them just like one time a week and more body weight type of stuff You can always pre-exhaust to if you are doing legs for that day and like focus more on your posterior chain. So, you know, use something like hip extension and like hamstring stuff. Yeah, but hamstrings, you know, just do that ahead of time and kind of exhaust them going into a compound lift. Yeah, you know, it's going to be hard to shrink your quads. Yeah. You've got a lot of muscle fiber, hyperplasia probably that through the years and years and years of sprinting And you probably are also genetically gifted with strength in your lower body Which is why you were able to compete at a high level the hard work plus that plus the sprinting plus the training

Starting point is 01:04:16 You've got like very dense muscle fiber You know capacity in your quads and so to shrink them them, you're going to have to atrophy them. And so, yeah, I can't give you an answer that's going to give you everything you want. Like, you can atrophy your legs, but now you're losing muscle. Right. The only time they were small is after I had my children, because I didn't do anything. Yeah, so I mean, you know, I would just do like full range of motion stuff. Like, I wouldn't start my workouts with anything quad related. If it's all quads that you're worried about, I would go hamstrings, glutes, adductors, abductors, and then I'd finish with like squats or lunges, you know, something along those lines.

Starting point is 01:04:57 You know, usually really big quads, if you build your butt and your hamstrings, that can change the aesthetic a little bit. But yeah, if you want them to shrink, it's like, I mean, I could tell you not to move, not to do anything to your legs, but that sucks. That's the only time that they go down. Okay. Yeah. Cool.

Starting point is 01:05:13 I appreciate you guys. Yeah. Yeah, no problem. Do you have any of our programs, by the way? I do. My brother and I, yeah, we actually, we each got it, but we got the bundles over Christmas. And I tell all my clients about you guys. So we love you. Thank you.

Starting point is 01:05:26 Thank you for everything. Do you have mass performance? I don't. Oh, OK. So which phase is it, Justin, that's all like multi-planar lower body? Second phase. Second phase.

Starting point is 01:05:36 I'm going to send you mass performance. Look at phase two and look at some of the exercises in lower body movements and mobility movements. And that should give you some good ideas for exercises you could do for your lower body that are great for athletic performance, really great for mobility and movement, but they're not huge,

Starting point is 01:05:53 it's not gonna make your legs massive. The phase one will give you the size. Don't do that, look at phase two. Yeah, okay, thank you guys so much. I appreciate it. You got it, all right. No problem, thank you. Yeah, till this day, I mean, always the hardest clients

Starting point is 01:06:06 for me to train were ex hardcore athletes. Yeah. It was just trying to tell them to do less was like, like, it was impossible. Well, they've been hard. So why is it? Yeah, they've been hardwired for, you know, decades, in the her case, decades of training a certain way

Starting point is 01:06:24 that, you know, her decades of training a certain way that, her level of laying off and low, compared to the average person is the most intense day they would ever experience, right? So because they have that collegiate level athletes have learned to push through. And every level you go up, it gets crazier, right? So training like a high schooler, you're in it.

Starting point is 01:06:41 Yeah, training like a kid or a person who went through high school training consistently, okay, you have a little bit of, training like a kid or a person who went through high school, training consistently, okay, you have a little bit of athletic mindset and then you get someone who's gone all the way through college and they haven't even crazier athlete, takes someone who's gone to the professional level and it's great. And I wouldn't be surprised if she did club after college.

Starting point is 01:06:54 Yeah, yeah, so unwinding that is a challenge. You know, she, her, as far as a hormones, and this is what it's Katrina's thing. And it was really, the thing that was probably most challenging for her, because we see ourselves so different, right? So I'm sure she probably even sees herself this way. She wants to change her body, although she's probably lean in an incredible shape.

Starting point is 01:07:12 You know, Katrina was just like, I want to be leaner. I'm not, I don't even think on that lean and the doctors telling me that I need to put on body fat. You don't want to hear that if you're that person, right? Like she's over here trying to sculpt her body and stuff like that before she gets pregnant and doctors going like, nah, you need to eat some cheeseburgers and you need to relax a little bit and put some body fat on and she's like,

Starting point is 01:07:32 man, I don't want to do that. Man and women, you will destroy your hormone levels by being too lean. Now, the difference is men can get much leaner before that happens, but you know, men get down below 76%, you see their testosterone crash and they start to get hormone problems. And with women, you know, if they walk around

Starting point is 01:07:51 in the teens of body fat all the time, typically you see hormone problems in fertility issues. Well, and the thing that I think is so deceiving about this is how we all carry our body fat can look so different on person to person. Like so, you know. It's also you look at social media and all the women on there

Starting point is 01:08:09 are presenting physiques that are in the low teams. Right. So you're like, oh, that's healthy. No, it's not. Yeah, good point. Our next color is James from Georgia. James what's happening? How can we help you?

Starting point is 01:08:21 Hey guys. First of all, I just want to echo what everybody else has been saying. You guys are phenomenal, providing like spot on, actionable advice that I pretty much can take in and use almost daily. I'm a relatively new listener, so I've become a bit of a junkie and I've been listening

Starting point is 01:08:45 to you guys for about three or four months now regularly. And I find it the most useful source of information that I have that I use all the time. Huge compliment, thank you. No problem. In my, I also want to preface this by saying that before I get to the big question is that I haven't participated in any of the maps programs yet. I've been relatively new just kind of sorting through that, but I want to make it through this kind of hump that I'm in right now before I start anything new. So the short version of my, I guess my question or my dilemma is that while I've been going through

Starting point is 01:09:27 a pretty consistent and successful cycle of bulks and cuts for about the past five plus years now, I recently went through an extended surplus where I stayed in the book a little bit longer than usual. And when I went into my cut, everything just fell apart. I did my cut the way that I would normally do it. And almost immediately, I had a loss of sleep. I had massive headaches.

Starting point is 01:09:59 Some dizzy spells, which I attribute to the loss of sleep. And so I went back into what I thought at the time, or what I think was my pretty close to my maintenance, and did that for a couple of weeks to kind of see how I felt. I felt fine. So I went back into a cut, not quite as deep as the last one, had the same symptoms, and then just went back into a, went back into what I thought at the time was my maintenance. And I've stayed there around there pretty accurately. I'm still losing a little bit of weight, but I'm also losing a little bit of strength.

Starting point is 01:10:35 And I'm not really sure which way to go, whether I just want to kind of dive into the cut and see if I can make it through it, or if I should. I can't seem to go any lower than I actually am right now and still maintain some kind of strength. My strength starts to deteriorate pretty quickly after I start even a small cut. And this is the first time this has ever happened. So there's a few, I want to dig a little deeper because I have a few ideas as to what might be going on.

Starting point is 01:11:03 What is your, let's start with this. What's your workout look like? Strength training. Very little. It's mostly the basic movement. Squats, bench press, shoulder press, dumbbell work with biceps and some leg press to kind of to square things out. And how many days a week do you lift and what's the intensity look like

Starting point is 01:11:33 and then how often you walk and hike? So for the workouts, it's generally four days one week and maybe five days the next week, the four day week, I tend to be doing a little bit heavier and take more rest. The five day week, I tend to just focus on maybe taking it down a little bit and getting it in, getting some exercise in. The intensity, it depends on what I'm doing that day.

Starting point is 01:11:59 So some days I'll pushfully hard, other days I'll pull back a little bit. Kind of like a slingshot. You know? Yeah. And these are slingshot. You know, yeah. And these are what one hour workouts about. Yeah. It can be 45 minutes. And then when you do your cut, what are you cutting?

Starting point is 01:12:13 How many calories and is this coming from carbs, fats, proteins? It's all coming from carbs and a little bit of fat. Okay. It's about I take down what the way that I do it is I start, I just drop 500 calories immediately. And I assume based on my experience, that will put me at about, at about 250 calories under my maintenance.

Starting point is 01:12:40 And then I evaluate after two weeks and see where I should go from there. And so it's 500 calorie cut from where you were. Yeah, where's I want to know that we're okay? Give me I want to know your weight right now. How much do you weigh? Hold on. Let's get there because I do want to go look because I think there's I think I might know

Starting point is 01:12:57 what's going on and then we'll get into the calories. But you go down 500 calories from where you were, mostly from carbs and your symptoms include terrible sleep, headaches, dizziness, just feeling like shit. And I'm going to assume that your diet is mostly whole natural foods. It is. Well, not a hundred percent, 99 percent. You're sodium. You need to increase your sodium. This is where I would start. So when you drop carbs, you lose a lot of water and you probably don't eat a lot of sodium, especially for someone who works out a lot and eats whole natural foods.

Starting point is 01:13:28 So if you eat a lot of whole natural foods and you work out a lot, you, number one, don't eat a lot of sodium. Whole natural foods don't contain much sodium. Even if you salt your food, you're not getting much sodium in comparison to heavily processed foods. Then if you work out a lot on top of that, you're sweating quite a bit.

Starting point is 01:13:44 And then you drop your carbs, which pulls water out. So people, when they go in a low-carb diet and they go, oh, I have the keto flu or I feel like really crappy, a lot of it has to do with their electrolyte imbalance. And they need to dramatically increase their sodium. So and this is something you can try very easily. You could go on a cut and then start supplementing with electrolytes, like a thousand, two thousand, three thousand milligrams of sodium a day on top of your normal diet with your carb cut and see if you notice a difference. And you'll notice right away. So if that's the thing, if that's really what's happening and you're starting to feel like crap and then you bump your sodium up, the next day you'll be like, oh my god, I feel a lot better than that's what it was. If

Starting point is 01:14:23 that's not what it was, then it might be that your calories are just too low and your workouts are just too hard. And the combination it to is too much. Where's, so let's go, let's get the calories so that, although that's what a great, what great insight. I always, you're probably spot on with that. But where are your calories at right now? Right now, they're at 2300.

Starting point is 01:14:42 Okay. And that's, and that's considered a cut for you. It's a little bit under my maintenance. So it's not a big cut. It's just a little, according to the scale I'm losing about like a quarter of a pound a week, which is not where I want to be because my strength is also going down a little bit. Yeah, that's not a unhealthy place at all though. I just wanted to make sure you weren't doing something extreme with all that exercise. So that sounds probably right, dude. So if you're a healthy eater and you're eating a lot of whole foods,

Starting point is 01:15:05 have you, have you mess with element-y or liquid ivy or any of those hydration? Like that. I, no, I haven't at all. I'm open to all that kind of stuff, but I haven't, I've never really been in a position where I felt like I needed it or, and I've, it seems like maybe over the last three or four months, I've kind of entered a different, a different territory now in my workouts and my training.

Starting point is 01:15:26 So it's a game changer for people in low carb diets, people who eat paleo and people who eat a whole food-based diet. So performance enhancement for sure. Makes a huge difference, and it's more than you think. You need more than you think. So when you look at people who are like, oh, I gotta make sure I watch my sodium or whatever. It's because they had a lot of heavily processed

Starting point is 01:15:46 foods. They're inactive and they're at a shape. You look at athletes, you exercise quite a bit, you hold natural foods, you have to supplement with sodium. You have to actually put sodium in your water and make sure you get enough sodium. So when you cut your carbs, you probably immediately lose water weight, right? When you cut your carbs down low, you probably already drop, like you get that initial kind of weight loss, then it kind of stabilizes. Okay. Just literally try this, try increasing your sodium by a couple thousand milligrams.

Starting point is 01:16:14 So element T is a company we work with and it's really easy because you just add a packet to water and each packet is a thousand milligrams. So I would do two throughout the day. Not a sugar in there. No sugar, nothing. It's just sodium, magnesium potassium, but it's high in sodium. And you just add two of them a day on top of your normal food. You'll notice within a day, if that was the problem, like literally within a day,

Starting point is 01:16:35 you'll be like, maybe even in that moment, I've had clients where this was an issue. And the tells for me are the sleep headaches and the, and the dizziness. Those are all signs of your electrolyte, your energy. And energy, right? So I mean, those are all signs of dehydration. So you could totally be going through that too, which you may not think you are because you drink

Starting point is 01:16:54 the same kind of water, but if your body's not hanging on to that because your sodium's so low. So the two things I'd focus on is the water intake and then the sodium intake and see how you feel. I think that was spot on because your calories are you're not in an unhealthy place. No, and your workout sounds okay. I mean based up just how you're explaining it, you know how you pull back and then you increase in you sound like you kind of know what you're doing you know your body a bit sounds like you've been working out for a little while. And when you go and you feel

Starting point is 01:17:19 good until you go into this cut and the majority of the calories are coming from carbs that you're cutting and it's like you immediately are exhibiting symptoms of somebody who has an electrolyte imbalance, which is very common when somebody goes into a low carb environment. It's very common. And they're a healthy eater. And they're healthy, right?

Starting point is 01:17:36 Now, if you go low carb, but the rest of the food you're eating is like bacon, burgers, hot dogs, you know, people do these low carb, you know, kind of keto diets, and they do a bunch of processed meats. They don't notice these symptoms because their sodium is high. They're eating burgers, hot dogs, you know, people do these low carb, you know, kind of keto diets and they do a bunch of processed meats. They don't notice these symptoms because their sodium is high. They're eating burgers, hot dogs, and bacon. But if you're diet is whole natural foods, lots of unprocessed things, you know, you're eating things like, you know, red meat and ground beef and chicken, turkey fish, eggs, you know, it's, it's, it's, I'm gonna guess

Starting point is 01:18:02 it's sodium. And by the way, you might even notice in the moment, I've had clients like this where literally we give them sodium and 30 minutes later. I think you will notice in the workout the first time you do it. Yeah, if it's that, I think you'll notice. You'll notice right away the first day. It's not like you'll have to try it for a few weeks

Starting point is 01:18:18 to see if it works. You'll know within days if this is the deal. All right, great. I have avoided electrolytes. I don't know why, just pretty much thought, why would anybody pay extra for that stuff? I mean, you could sell to yourself. It's not the LMD, do you think it's not?

Starting point is 01:18:36 Yeah, but I need something that will actually like portion it out for me. And that's, I think that's why we like it. Of all the supplements that exist in the market, okay. Now, I know electrolytes are like silly, oh, salt, potassium, magnesium, they've been around forever. Of all the supplements that exist in the market,

Starting point is 01:18:54 some of the most valuable supplements for hardworking athletes are electrolytes and sodium. Yeah, and creatine, like the cheapest. Yeah. The three most basic cheap ones are like some of the most valuable. I've had endurance athletes where I have them add a pinch of salt to their water while they're running and throughout the day. And they come to me and they're like, I feel like I'm taking steroids.

Starting point is 01:19:15 What did you give me? I'm like, you were so de pleased. You're sodium is so low. You needed that for performance. So, and like I said, it's an easy test. Test it out for your salt. You'll know within a day or two if that's the deal. All right, well fantastic.

Starting point is 01:19:26 I trust you guys completely, so. Awesome. Yep. You got to make worse case scenario. It doesn't work, in which case I would say adjust your intensity and don't go on such an aggressive cut, although 500 calories is not that aggressive. But I would bet, I would bet money that it's so deal. That's how positive I am.

Starting point is 01:19:43 Circle back and let us know. I have, you know, let's set you up with a map center ball. Start a map center ball. I want to be in the forum too. I want you to, I want to follow up. I'm excited to see how this feels for you when you bump your sodium by a couple thousand milligrams. And if you know, you'll notice like I said right away.

Starting point is 01:19:58 So we'll put you in the forum and then, you know, let us know, let us know what happened. We'll do it. Thank you guys very much. You got them, James. All right, man. What a great call, dude. Yeah, you know what it, like, so, let us know what happened. We'll do it. Thank you guys very much. You're welcome, James. All right, man. What a great call, dude. Yeah, you know what, what a great, like supposed, so, and you're so right, all those symptoms is like dehydration.

Starting point is 01:20:11 It makes perfect sense. Yeah. And you know, he said he's from dehydration. 99% of the whole food guy. Yeah. That's when you know for sure. Like if he was like, yeah, I'm kind of, I eat pretty healthy, but I eat out a lot like, okay, so you're probably okay.

Starting point is 01:20:23 He looked fit and everything and what he's talking about is Like, okay, so you're probably okay. So you look fit and everything. And what he's talking about is workouts was pretty, you know, spot on. So yeah, I imagine that was it. Sodium is essential. If it's too low for what you're doing, you're gonna feel like dog shit. Yeah, that's a fact.

Starting point is 01:20:36 This is the part that I actually love conversations like this, because it highlights, like, and it reminds me of my experience too, of like supplementing with magnesium. It's like these things that have been around forever. You're taking for granted. Yeah, you take it for granted that it's like no big deal. And then it ends up being like this life changing supplement. You take for you. It's so cheap. It's so basic. And we get so hung up on the performance ones, right? Like the latest and greatest of this. And it's like, bro, if you're sodium slow or you're

Starting point is 01:21:02 magnesium slow, you're just like if you're super dialed though. And I think that's why we avoid that. I don't know, recommending it all the time. Because it's like, you gotta be, everything's gotta be in place, the whole foods, and also you gotta be working out. And like consistently being, the intensity has to be at a certain level,

Starting point is 01:21:18 but when it's there, man, it is like changing. For me, sodium is such a performance. Because I don't eat a lot of carbs that way. Well, yeah, you eat so such a performance because I don't eat a lot of carbs Well, yeah, you eat so lean dude I don't eat a lot of carbs because it just doesn't work with my gut health So for me a high carb day is like 150 to 200 grams, which is not a lot at workout most days So I drink I do at least two to three Sometimes four element tea packet today you go for some time, but hey, but you know what?

Starting point is 01:21:44 I feel in and look, I get blood to my blood pressure. Everything's always healthy and amazing. I feel so much better when I do two to three packets a day versus when I don't. It's a huge difference. Our next color is Val from Hawaii. Val, how can we help you?

Starting point is 01:22:00 Hey guys, it's so good to see you and talk to you. How you doing? Oh, I'm good. This morning felt like Christmas morning, like a little kid, super excited to get up. So, yeah. Oh, one of them. Yeah. Sal Sandcloth sometimes.

Starting point is 01:22:15 Yeah. That is a nickname. Sal's a clause, that is a nickname. Yeah, we don't want to ask why. Let's hear it, Val. What you got for us. Yeah. Okay, let's see.

Starting point is 01:22:25 I'm going to stick to the script, like Doug said. So my first question is, I've actually become alcohol-free today, it's four months exactly. And I felt that once I did this, the weight would like easily and naturally drop off, but it hasn't. Mainly in my midsection, and I've noticed my arms are like waving a lot more and my thighs are widening so I guess I'm trying to figure out how to adjust my overall routine now that I'm 41.

Starting point is 01:22:58 I know I need to make some changes. I just I don't know what I'm missing. I don't I can't pinpoint what I need to change, but I feel like I'm really tuned in to myself. So I thought it'd be really cool to okay, guys, it's perspective on that. That's all, I have some questions. Well, real quick, what is your skincare protocol?

Starting point is 01:23:17 You look amazing, you said you were 41? Yeah, I'm 41. Actually, I am a licensed esthetician. Okay, that makes sense. You look like you're 10, 12 years younger. All right, sorry. Thank you, thank you. You're doing a good job there.

Starting point is 01:23:32 Thank you, Bill. So my protocol is less is more. That's why I teach all my clients. So I do like a freshwater rinse in the morning and then moisturize and then at night, I usually do it a good cleanse morning and then moisturize and that night I usually do it a good cleanse or scrub and moisturize. So just moisturize is really like, it's worth that.

Starting point is 01:23:52 We figured that out, late in the morning. Doug was hiding that from us for a while. He was on it earlier. We figured it out just now. So, to give a little background, because you gave us a little bit more background in your question, you said you were 41, you've been athletes since you were four, you started training around 13, 14, so you have experience, you were in the Navy for a while, and you were the seventh female diver

Starting point is 01:24:19 in the US Navy. Wow, you're a badass. Okay, so that's cool. So you have a long history of fitness and exercise and all that stuff. So that's important to know. Okay. Okay, so would you mind if I get a little deeper into why you stopped drinking alcohol? No, not at all.

Starting point is 01:24:37 I actually really enjoy talking about it. I over the years used it as fun and social thing and then it just kind of gradually developed into something different. And my last two years of my drinking career, I noticed a lot of changes. Like my thoughts were getting a little bit darker, the weight gain, the sleep, it just developed into this really bad relationship and I just always was super curious. And last year I was just like, I'm doing this.

Starting point is 01:25:16 I'm gonna do it, I'm gonna commit to it and at least take a year and face. This was the biggest thing for me. I knew I had to face a bunch of trauma and I knew I couldn't do that without calling my life. So I was like, let me get rid of this, let me face my shit and start to heal myself. And so that's what I've been doing over the last four months with morning routine prayer reading. I've just you know, I've dove into it with therapy and all kinds of things. And I feel like a new person. Good for you.

Starting point is 01:25:46 That's awesome. Yeah. I'm so glad you have the courage to go into that. So you got to have a little bit of patience, because here's what typically happens when somebody gets rid of a coping mechanism for trauma or challenge. And oftentimes it's something that someone's using

Starting point is 01:26:05 to self-medicate either to distract themselves or to make themselves feel better. And alcohol in the short term is a very effective way to distract yourself, make you feel better, whatever. What happens when you take one thing away is that what we tend to do is replace it with something else. And in this case, you're probably replacing it with something that's a lot healthier than alcohol was.

Starting point is 01:26:29 Now that may be food, and you may not be realizing that it's food. So what you may be doing is you may be eating more than you might have been eating before, because now you've removed the alcohol. So although you've cut the calories from the alcohol, you've either replaced it or started, or maybe even eating a little more from food, because food also, food is the most abuse substance in modern societies, okay? And it's abused because the negative effects are not

Starting point is 01:26:57 so not as pronounced as things like alcohol. It doesn't tend to destroy families and that kind of stuff. So I think it's a good trade. The reason why I said to you be patient is because you're four months in, and it's gonna take a little bit of time for you to get to the point where you don't need to self-medicate with other things.

Starting point is 01:27:14 Now, I will give you some other options that you may wanna use when you feel the urge to eat more or maybe use food as a substitute, I would ask you to use things like activity and maybe meditation. Now the problem with activity and meditation is, it doesn't taste good. Yeah, and activity, that's very true. activity can be distracting,

Starting point is 01:27:40 so that can be distracting like food. Meditation is not distracting at all. It actually puts you in where you're at and. Meditation is not distracting at all. It actually puts you in where you're at and you kind of have to look at things. So I would, you said you're working with a therapist, I would tell the therapist this and say, look, I cut alcohol out. I notice I'm gaining a little weight. I think I may be eating more as kind of a substitute and then work with them because that's going to help you solve the root because I could give you the typical advice we give on the podcast with macros, cutting calories and that kind of stuff.

Starting point is 01:28:10 But then you're still going to be faced with, I got to deal with the stuff and I don't have a way to cope with it. I have something that I think may be useful for you, especially since you seem like a very self-aware person. Have you experimented with fasting much? Yes, it's funny, say that, Adam, because I have been on the intermittent fasting train before it was even a train. And I used to do one 24 hour fast a week, and then I would try to roll that into like 148 or 72 hour fast a month. And I definitely have gotten away from that

Starting point is 01:28:47 over the last few years. So that's a good point. Yeah, I think you're a type of person that I think I could introduce. Obviously I wouldn't be introducing for the first time. You've obviously done this before, but especially since we are working on trauma things and stuff like that, also trying to pay attention to,

Starting point is 01:29:04 maybe I was Had some habits to go into the refrigerator more times than I used to by just having a pure fast day like that I just in and using it as a day of like looking internally We're not using it to cut calories We're not trying to use it to like measure it the success of it by but really since we're talking about traumas We're talking about working on ourselves. You're already Incorporating meditation prayer and so like that. You know, incorporating a fast, I think will help you. And that paired with your counseling and everything that you got going on, I think you would be somebody

Starting point is 01:29:35 that I think could get some value. So long as the after fast part doesn't look like a rebound. Right. Right. So that's because that can happen. People will fast then the day after it's like you make up or the two days after. Okay, you could try this valve. Try and this takes a little work, but try journaling. And it could be it could literally be a sentence before you eat, write something in the journal about how you're feeling and about how you you want to actively care for yourself. Okay. So right before you take a bite of anything, what literally can be one sentence or paragraph, whatever you feel, and it's got to be something along the lines of, this is how I feel right

Starting point is 01:30:16 now. So you got to kind of be in touch with how you feel. And I want to love myself through action, you know, add that sentence. So that means that loving yourself, not the feeling, but rather the action. Then after you're done eating, do another entry into your journal and just do that each time.

Starting point is 01:30:33 The reason why this works is not necessarily because you're journaling, but rather it's making you pause and making you aware of what's going on. This is harder than it sounds. This is a lot harder than it sounds because if you are indeed using at times food as a distraction, you're not gonna want to pause

Starting point is 01:30:51 and get out of that state of mind. It's like you don't want to stop. You want to just keep, just like when you drink alcohol, imagine if you had to journal before you had a drink, you'd be like, fuck it, I'm just gonna drink. The power of that, the power of that, the power of that though the power of that, though, with a self-aware person is incredible, though.

Starting point is 01:31:08 Because- It's just doing it that hard. If you go through, and I would even, I'd have like a fast, and then the next day, this would be my, okay, I'm focused on the journaling that day, because it's gonna tell you a lot in that day about yourself. And being a self-aware person like you are,

Starting point is 01:31:22 I think it'll be very enlightening at the least for you as far as the behaviors around You're eating and stuff like that. I think give yourself a year. So you're four months in give yourself The an additional you know eight months It's a full year whenever I've ever worked with anybody who's dealt with you know quitting cigarettes or alcohol or Any other kind of a challenge, it's taken us a year to come back full circle and almost always they replace it with something else. And my strategy was always to replace it with something that was healthier. Not anything could be abused, including exercise and meditation.

Starting point is 01:32:00 Those things could be abused too, but it was a better alternative. So when I used to tell people like who quit cigarettes, it's okay, every time you want to smoke, go for a walk. And then what it would turn into is they were walking all the time. And it's okay, but to go from there to, you know, even healthier was easier. So I would give them that substitute.

Starting point is 01:32:17 So those are all the lifestyle hacks. What, so what have you done, like, work out wise in terms of, have you changed up to stimulus at all and like kind of like, sought after workout-wise in terms of, have you changed up the stimulus at all and, like, kind of, like, sought after like an entirely different type of adaptation? No, I haven't. I've been kind of stuck over the last few years.

Starting point is 01:32:36 Just, I get to the gym. I always have a big focus on legs, so I was squatting two or three days a week. The first thing I do as soon as I get to the gym is I do pull ups because if I don't, you know, do those, I lose them, but I noticed that I have been stuck. And so I did start Maps 15. I'm on week three right now. And I really like that. I also have Maps in a bullet that I literally bought in 2018 and didn't fully follow it. So I think programming could definitely help. However, I get so frustrated, like trying to follow a program, it's really weird. That's easier than athlete.

Starting point is 01:33:25 Yeah, I know it's good. I'm like, I know I need to do this, but I love to just like cruise the gym, be like, all right, today I'm going blah, blah, blah. I like to just like, you know, cruise in there and do stuff, but I know it's not beneficial. Along those lines though, and I like where Justin's going with this and what you're sharing right now is you might

Starting point is 01:33:46 It might do you well to actually and I don't want to be the one to pick it for it pick it for you I want you to you know come up with like a new goal Reciting yeah, new like and give an example like so when I go through times in my life like this where I'm trying to to Re-spark like my drive and the gym or focus. I'll do something really like it. It's like, you know what? I've never like made an attempt to get really mobile or really good at the Turkish get up or something that is like out of the normal for you that you know that that's not like your normal routine or training and because you kind of have that athletic background you know get get get get into it get competitive with yourself about being good at

Starting point is 01:34:24 the Turkish get up or the wind meal or something that's different and unique that takes some practice and mental focus around it. And it also feeds into a little bit about what Sal was saying is like, it takes away this, this, this, the, the, the reaction to the trauma and doing some other behaviors and it replaces it with this new kind of obsession of, I'm going to be really good at the snatch, you know, I'm going to be really good at the snatch. I'm not going to draw. It's something that you're very motivated to get up and attack. It's a new stimulus that you're just like, wow, they like that.

Starting point is 01:34:52 Let's see what I can do with this today. I totally agree. When people are changing behaviors, a one strategy is to change where they live or their office or their furniture, because it's like it feels like you're new. So changing your goal in the gym to something you don't normally don't do could actually do that.

Starting point is 01:35:11 Well now you're gonna, so let me ask you this, do you normally train with weights for strength, for stamina, do you do short rest period, long rest periods, like what is your tendency when you work out in the gym? I think I trained for strength, mostly maintenance.

Starting point is 01:35:30 And then I started noticing after listening to you guys talk about rest periods, I think I used to take really short rest periods. And so I've actively been thinking about Adam, pull me down, by my shirt and saying, and sit down. I'm like, okay, I gotta sit my ass down and wait a minute. What would be more out of the ordinary for you?

Starting point is 01:35:54 Training for, right now, okay, talking about right now. Training for lots of endurance and stamina or training for like maximal strength like a power lifter. Which one would be like more out of the ordinary for you? Endurance and stamina or training for like maximal strength like a power lifter, which one would be like more out of the ordinary for you? Endurance and stamina for sure. I'm gonna send you Maps Cardio. Okay. I'm gonna send you Maps Cardio.

Starting point is 01:36:13 This is gonna be like a stamina endurance-based training program. Okay. Plus it involves cardio workouts that you do on your own. So it's gonna give you a lot of flexibility to go outside. You're in Hawaii so you can probably go outside almost any day of the year. And you can use any form of cardio on that particular day,

Starting point is 01:36:31 whether it be swimming, which I'm sure you're excellent at, running, biking, whatever. I'm gonna send that to you. Take a look at it. If it looks like something that'll take you out of your comfort zone, and you think you can mentally focus on trying to train this particular way,

Starting point is 01:36:44 I think it would be a great way to kind of give you a different start. I think it's a great suggestion. The last thing I'll add to that is that, and that's why I didn't want to pick something for you is because somewhere in there, there's something you've thought about doing before or you've never really put effort towards whatever that is. I would become focused on that. You could do that in conjunction with the Maps cardio or by itself.

Starting point is 01:37:06 I just think that you get a lot of value from changing your fitness goal like you never have before and becoming a little obsessed about that like to where you're thinking about kind of throughout the day. Like, oh man, I can't wait to practice this or I'm gonna try this and add this.

Starting point is 01:37:21 Like, so. The cardio day will do that, right? Yeah, no, that's why I like the cardio record. You can be biking, rowing. We built a lot of flexibility in that for you to kind of pick your own stuff. So, let's put Val, are you not in the form or are you in the form? Yeah, I don't know. Um, I don't have social media. Oh, wow. Good for you. Wow. I was just thinking I couldn't possibly like her anymore. And then you said that. Well, shit. I don't want to make you get on there for us.

Starting point is 01:37:46 Well, I know, I knew you guys were going to ask this. I was like, do I make a fake Facebook to be on the forum? And I was like, nah, I can't do it. You know what? You know what's funny? You say that. I would venture to say that we have the largest forum of people that have actually done that.

Starting point is 01:38:01 Meaning like, I think we have a lot of people that are conscious of are conscious. We have several people that have had to create just so they can be the form. They don't use it for anything else, but they want the access in there. So I've never seen that anywhere else, but I think we have enough people that are actively trying to stay off of social media. Well, look, we'll send you Maps cardio, and then if you change your mind, we'll give you access to the form. So I would love to hear from you. I want to hear.

Starting point is 01:38:24 I want to follow up. Yeah, at least follow up with us. At least email in a couple of months and let us know how things are going. Yeah, for sure. I could do that. I kind of had a feeling you guys were going to shoot for cardio. And I honestly had a feeling that that's what I needed to do because last January, I did a bulk from January to April.

Starting point is 01:38:42 And I mean, I got real thick. And so I love it. Every since that bulk, I've just been from January to April and I mean I got real thick. And so, I've ever since that bulk, I've just been bulking around, you know? Okay. So I know Cardi is what I mean. It sounds like you know that. Beautiful.

Starting point is 01:38:54 Yeah, I can't wait to hear. Thank you, Val. Thank you. So I have, do you guys want to hear my second question or are we at a time? Oh, no, I think we're good. Go ahead. Doug says no, but we say yes.

Starting point is 01:39:03 Okay, let's keep it short and sweet. Okay, so it kind of goes with the first question, how can I totally reset, gut and brain health after being a heavy drinker for 25 years? So I kind of have some ideas of where you'll go with this, but I wanted to, I guess, hear it from you guys, what your thoughts were. Well, I don't know if you can reset, but slowly. So anytime you change your diet radically, so you go from consuming alcohol to not consuming alcohol,

Starting point is 01:39:34 your microbiome changes and your brain starts to adapt and change along with it. So alcohol consumption can change the hippocampus of the brain, it can change different regions of brain. And the brain is plastic and it does take time to adapt. Your four months in, you've probably already noticed some changes, but give it a year, give it a year, and then that's where you're gonna see all that stuff.

Starting point is 01:39:56 So now if you have poor gut health and you're and you think there may be an issue, that's why I would recommend working with like a functional medicine practitioner, our team. We have, we work with a team, a doctor, Steven Gaboral. What's, maybe we'll get the website, is it? I think it's Steven. Cobraul.com. I'll double check it out.

Starting point is 01:40:12 Yes, Steven spelled with a PA. I also like the advice given about the fasting for this reason too though. So every time you come out of your fat, one of my favorite parts about doing those 24 hour fast is I feel like I get closer and closer to really finding all the foods that really agree with me and disagree with me. And so treat those fast like that. Like as you come back out of the fast, really be hyper aware of as you introduce certain foods, like which ones are green with you, which ones are not, and then try and formulate your...

Starting point is 01:40:45 So those moments during the day, where you feel a bit triggered, like I would normally go to like cope and I'd and grab a drink and maybe it's like the end of the day or maybe whatever it is, like how to build new associations to then, you know, start patterning so that way. Now this is something else that you're kind of like

Starting point is 01:41:03 creating as a new behavior Yeah, and then there's another company we work with that has a probiotic. That's just phenomenal It's not a cure all but it makes a difference. It's a seed seed.com forward slash mind pump So if you're not taking a probiotic you can even you can even try that also be aware Okay, we keep adding stuff to you right here of your Okay, we keep adding stuff to you right here. Of your military background and desire to want to do more. And like, I think you're doing a phenomenal job.

Starting point is 01:41:30 I think you're heading on the right path. You're already the fact that you're aware of what's going on. Don't throw too much at yourself at once. Okay, so, you know, focus on one or two things. Really drill it home, really assess it, get better at it, implement it, and then move to the next thing. You got a lot you're doing and you're moving in the right direction. I know the desire, a lot of times, especially people that are very diligent, organized, and all about it, like they want to keep stacking on that.

Starting point is 01:41:59 Be patient. Be patient. You're doing great already. Thank you. Thank you so much. You got it. I really appreciate your guys time. I've been dying to be on here and talk to you guys. So if you ever really want to think about having a female guest every now and again on your trip. All right. Thank you. Thank you.

Starting point is 01:42:18 Thank you. Stay in touch. Bye. That's why. Yeah. I got to tell you I moved to Hawaii. That's it. Yeah. Yeah, actually, I got to tell you, I moved to Colorado three weeks ago. So I'm sitting here in six inches of snow right now. Talk about it. Talk about a shift. Well, that's not bad. I have a condo in Hawaii, though. It'll always be him, though. Awesome.

Starting point is 01:42:38 Awesome. Awesome. All right, Val, thank you. Take easy. Awesome. All right, guys. Take care. Well, I know we're short on time here, but I just wanna say I love that lady. She was great.

Starting point is 01:42:47 Great stuff, great, great, great questions. But that's common. You cut one thing out, and you'll naturally replace it with something else if it's a coping mechanism, so. Yeah, and also like it hurt. She's got a lot she's doing. She's doing well and to not overwhelm yourself. She's facing it and more power to her.

Starting point is 01:43:03 Just keep it up Our next caller is Donald from Idaho. Donald. What's happening? Nothing much guys. Nothing much. What part of Idaho you at? Right now I'm in Caldwell It's like 30 minutes away from Boise. Thank you. That helps. Potatoes That's potatoes All right go ahead and ask your question my friend Okay, so I'm going to give a little background, I'm going to read my email. To start off, I'm a new trainer.

Starting point is 01:43:36 I've been training for almost two years at this point. One of the most common things that I see is the upper back rounding when doing hip hinge motions. And so I do a lot of power lifting. And so I find that's pretty prevalent. However, as I do this for myself, I know how to take care of it. But when I have a client who, I guess, is new and doesn't really know their own body all that well, I find it hard to help them connect.

Starting point is 01:44:07 And so I guess in essence, the question stems from, I always have any client do a light kettlebell RDL, and then as they were performing it, their upper back was rounding like excessively. And so I took the weight away, we tried a different, a couple of different options. I tried to do the PVC pipe three point connections,

Starting point is 01:44:27 no success, and ended up taking an entire session trying to focus solely on just the upper backgrounding. And so my main question here is, I felt like I did a disservice, taking so much time, spending on one thing. And I was wondering if there was a more efficient way to do that. Okay, you didn't do a disservice.

Starting point is 01:44:49 Yeah. Good question. That's a very important part of being able to do certain exercises correctly, and with new clients, this was one of the biggest differences between me when I was a shitty trainer and me when I was a good trainer. Shitty trainer, Sal, move the next exercise, do something else, keep them moving. Good trainer me, notice something like that and I would spend the whole session working on that particular issue and eventually getting them to be able to do some of these very effective movements.

Starting point is 01:45:18 He's getting to completely new vision for what they need and what that protocol is going to look like and you're going gonna build them up and get their body and their posture in a position where now we can load and it's gonna look so much better in the future if we go in this direction. How you communicate this though is the part that Sal is leaving out that made him such a, like his ability to sell the importance of that

Starting point is 01:45:42 is as important as your knowledge on what to do. Yeah, because otherwise they're like, what are we doing this whole time? So I actually just had this conversation. It was more around, which is the same thing. Corrective exercises that their client need to do and this trainer came doing and she's just like, you know, I just, I feel bad. They're paying me 150 an hour and I'm doing all these tedious on the floor, corrective exercise stuff, right?

Starting point is 01:46:03 I said, so the way I communicate later on, like this to a client is I would take them through, I would explain the importance of us doing this and say, and listen, I don't want you to waste 150 bucks an hour on me holding your hand through this process everything we're gonna, but I can't stress to you enough how important it is you do this every day. If you, if I know you want to lose X amount or you want to look a certain way

Starting point is 01:46:28 and we're going to do that together, but I can't stress to you how important it is that you do this. Now my goal for you is for me to teach it to you and you do it two, three times a day practicing it, trying to work on these corrective movements to get us in better posture, better alignment. But if you don't, it's so important to me that I will do it with you. And so my goal is for you to do it on your own, but I know that some clients, and then some, and when you present it that way,

Starting point is 01:46:55 you'll get one of two things normally. They'll be like, okay, I get it. Like I need to do this on my own, or some I've had this too, which is okay. Clients go, Adam, if you don't take me through it, I won't do it. So if you say it's that important, then we, but you got to sell how important it is first, so you don't feel like I'm giving them a disservice, you know what I'm saying?

Starting point is 01:47:13 Yeah, there's a myth around exercise, whereas people believe that if they're not sweating and burning and muscles aren't hurting, that they're wasting the workout. So I'm gonna use an analogy right now that I think paints this pretty well. So you have cardio boxing classes and then you have actual boxing classes. One of them, you learn how to box. The other one, you're just moving through the air and you're simulating boxing to try to get a workout.

Starting point is 01:47:39 Okay, when you go learn how to box, a good boxing coach is gonna have you practice the jab, the straight across, like a million one times, before you go and actually work out, before you go and you actually spar. Who's more fit, a boxer or a cardio boxer? Who's more fit? The boxer is, why?

Starting point is 01:48:00 They got the skill and they're doing a properly. Now, in the beginning, they had to learn the skill. Exercise is a skill. All these exercises you teach your client are all skills. They're not just moving. If it wasn't a skill, they wouldn't need you, Donald. They could go in. You could, and this is what I would tell my clients.

Starting point is 01:48:14 Look, these are skills. I'm going to teach you how to master these skills, because then we can reap the benefits of them. Otherwise, you're just moving. In which case, you don't need me. You could just come in here and pick 10 different random movements. You could wave your arms in the air and sweat, and that'll be your workout.

Starting point is 01:48:29 This is why that's not effective. Here's why mastering these skills is so effective. The beginning of our training together, a lot of it is going to be teaching you how to utilize these skills, how to master these skills, so that then we can reap the maximum benefits of them. Along those lines, there's two things I like to do to help teach someone to keep their upper back from rounding when doing a hip-hinge movement. One of them is a waiter's bow with the hands behind the head. So hands behind the head, shoulder squeeze back, it's almost like a good morning, except there's no weight. And the entire time they're going forward, they have to keep

Starting point is 01:49:04 their shoulders back, and their hands behind their head, and they can't let their elbows come forward. So that's an easy cue. The second thing would be an actual PVC pipe behind the back, like a good morning, still maintaining the same position. But the waiter's bow is superior in my opinion,

Starting point is 01:49:20 at teaching proper positioning when you do a hip hinge in terms of the upper back. So that's what I would do with someone, because then they could feel it, as they bend over, they could feel the elbows coming forward, they could feel their head going down. So they have to keep this up while they bend over, and it gives them that feedback that they typically need.

Starting point is 01:49:37 So you can work on the, you can work on the mobility and the priming and spend some good time with that, and then reinforce that with the strength training, right? So take your time by doing seated rows with really good posture, making sure that they're Bracing and they're keeping their shoulders back and down and and locked in good position And so like you can still do the the weight training side of it You're just really reinforcing their their posture and and their core control and and and ability to maintain that position now not to over complicate this tip

Starting point is 01:50:09 but There there there is a bit of a nuance here in in upper Rounding of the back, right? So I think Steffi Cohen actually just did a post a couple days ago And I got tagged a bunch of people tagged me because they wanted me to debunk what she said Obviously, I didn't respond because there was nothing to do. Be but debunk she was correct. And that's because there is nuance around this. If you look at the way I deadlift versus Sal,

Starting point is 01:50:35 it looks very different. In fact, Sal has a bit of a rounding of his upper back. It's his, that's his, but he still has very stable control of his upper back and it's supported. So there is this bit of a misunderstanding around proper deadlifting form that you have to have this rigid, neutral spine where your shoulder blades are really just going to successive. That's right.

Starting point is 01:51:01 Or there's movement in it. So if I saw a client moving the upper back while we're deadlifting, but some people are in kind of around it You know Jordan shallow deadlifts like this too. You seem to actually intentionally round his scapula right before he goes into it And he kind of stands in this rounded position as he comes up And I'm again, so deadlifts this way too, and it's not because he has bad form is an incredible form But it's some people have that that posture when they when they actually deadlift and it is safe and okay. So learning to be able to decipher with this is a person who has no control of their upper back. I see movement in it. It can be dangerous versus their posture is a little bit rounded

Starting point is 01:51:37 like this and that's very natural normal for them. So here's a good, here's what I would do in a session like this. So let's say I was training client and this was an issue. I would spend 20 to 30 minutes focusing on maintaining upper back stability while hip hinging. And then I would go and do single leg toe touches. That's our hip hinging exercise because it doesn't require that rigidity in the upper back or the control. So that now we're doing the hip hinging exercise, but this is after we worked on the upper back.

Starting point is 01:52:05 So and I would focus on single leg toe touch, toe touch type exercises until I felt like I had that upper back issue under control. Okay, that's quite the game plan. So thank you. Appreciate it. You got him. And now you're a trainer. So I'm assuming you have maps prime and prime pro. I do actually. I'm a full-time manager or Adam started bullying everybody. Okay, good. Such a bully. Yeah, I would give it to you if you didn't have it. I just want to point out sales are up by 3% since I started bullying.

Starting point is 01:52:34 We want to get him up to 10. Yeah. So. All right, man. Well, thanks for calling in. Thank you. I also could just kind of say, thank you for like what you guys are doing. Seriously, you guys have helped cultivate me into being a better trainer.

Starting point is 01:52:51 You guys actually helped me pursue my passion of being a trainer. So if it wasn't for you guys, I wouldn't be here doing what I'm doing. And then just helping cultivate me to be like just a better man. So thank you. Are you in the, Donnell, are you in the forum yet? Are you in the forum? I'm not. All right, I'm gonna have Doug give you access to the forum.

Starting point is 01:53:10 So you can say what's up to us. Especially since you're a trainer, keep it. There's a lot of trainers in that forum. So you guys can all, a lot of them network together and help each other. So it's a good place to be. Oh yeah, badass. Thank you guys.

Starting point is 01:53:19 All right, Donnell. All right, take music. You know what's funny about that? Is that we almost never glorify being a trainer. We talk about how hard it is, how to make money. Really, you know, it's got to have a lot of passion otherwise it's like, and yet so many people become trainers so they're here as talking about it.

Starting point is 01:53:37 So it's passionate people out there. That's what it is. You know, it's, it's, it's, it's, I think it resonates with people who have a passion for it. I love it. You know what, I want to do that. Did you guys see the post that's Defi Cohen that I was referring to? No, but I've heard that before Yeah, so yeah, so I got I got tagged on it

Starting point is 01:53:50 I should have brought it up on the show the other day when it happened because it so many people tagged me and wanted me to Like shit on the post and I'm like you guys have to listen to what she's talking about like There there is I mean you have a rounded back. I I know. Your upper back is definitely rounded when you're... Some of the best dead lifters in the world will tend to pull that way. And I think it's a leverage thing. Yeah. But there's a difference between form that you're aiming for

Starting point is 01:54:14 with a client and then form that top level competitors and athletes tend to you. For sure, I have performance. Yes. I think the main thing, if you're a coach and you're trying to distinguish the difference of the two, you know, it think the main thing if you're a coach and you're trying to Distinguish the difference of the two you know, it's the it's the control Yeah, you have absolute control of that upper back completely and there's no waiver or movement Right throughout the movement right so as you deadlift you stay in that very fixed position all the way up

Starting point is 01:54:39 So the thing that I would be coaching to is like be aware of, they could have good connection and have good stability in that place. That's their kind of their posture. Yeah, well, I would say too, is it creating dysfunction in other movements? Is it a pain? Is it a problematic in that sense? So that's what I would assess. Totally. Look, if you like Mind Pump, head over to MindPumpFree.com

Starting point is 01:55:02 and check out some of our guides. We have guides that can help with almost any health or fitness goal. You can also find all of us on social media. Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump. Adam, you can find me on Twitter at Mind Pump. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy

Starting point is 01:55:22 and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps for performance and maps aesthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having South Adam and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources

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Mind Pump: Raw Fitness Truth - 1994: The Mineral Deficiency That Can Cause Horrible Sleep, Headaches & Fatigue, What to Do When Cutting Alcohol Doesn’t Seem to Improve Fat Loss, the Truth About Rounded Back Deadlifting & More (Listener Live Coaching)

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