Mind Pump: Raw Fitness Truth - 2004: What to Do if You Are Getting Stronger But Not Building Muscle, Intuitive Eating Vs. Tracking Macros, the Benefits of Hormone Testing for Health & Fitness & 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, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live callers questions after a 53 minute introductory conversation. We talk about things like fitness, current events or lives, studies and much more.

Starting point is 00:00:29 By the way, you could check the show notes for time stamps if you wanna fast forward to your favorite part. Also, if you have a question and you wanna be on an episode like this one, email your question to live at mindpumpmedia.com. Now this episode is brought to you by some sponsors. The first one is Viori, Makers AF of some of the best at leisure, where you'll find anywhere. Looks good. Last a long

Starting point is 00:00:48 time, very stylish. Go check them out and get a discount. Go to VioriClothing.com. It's VU-O-R-I clothing.com forward slash mine pump. And on that link, you'll get 20% off. This episode is also brought to you by LMNT. This is the world's best electrolyte powder. It has no artificial sweeteners, still tastes amazing, no calories, and it has the right amount of sodium. Most electrolyte powders are underdosed when it comes to sodium, and that means you're not getting the performance, the pumps, or the recovery that you could be getting.

Starting point is 00:01:19 Go check out LMNT. Go to drinklment.com, forward slash, mind pump, and on that link, you'll get a free sample pack with any order. Also, we got a sale going on this month on some workout programs, maps, performance, maps, aesthetic and maps it all 50% off. Half off, all those very popular programs. If you're interested, go to mapsfitinusproducts.com and then use the coupon code F-E-B-50 for the 50% off. By the way, that works on all of them so you can get every single one if you want, which is pretty cool.

Starting point is 00:01:51 All right, here comes the show. All right, check this out. Most accepted workout programs give you results. Most of them work. None of them work forever, and of course, some of them work longer than others. I think it's important to communicate because there's so many different workout plans that are out there. Lots of evangelists. I feel like you're trying to justify your bullshit brosplay right now.

Starting point is 00:02:13 No, although, although, that did make me think of this. You guys have an idea. Setting the table right here. That did make me think of this. No, because you'll see lots of, and I say accepted, like, you know, workout programs, lots of people do, lots of people swear by. And there's very different from other workout programs. Like, well, how is this possible? Which one works? Which one doesn't work? They all, they all can definitely work, but none of them work forever. I think that's the most important thing to consider is that if you do the same thing for too long, regardless

Starting point is 00:02:40 of how good the programming is, it won't work. And then on the flip side, if something is novel, so long as it's appropriate, meaning it's not like overtraining you, beating you up past your capacity, if it's novel, it'll probably get your body to respond. And that's the, those are the two most important things to consider. I think you could add to that and say,

Starting point is 00:02:58 almost everything works, but there definitely is a hierarchy of which workouts are more superior than others. Of course. Like some workouts like exercises, they're certain that like doing inner all the downstream effect, doing any exercise safely is probably good and healthy for you. But that doesn't mean that there's not other exercises that are better than that exercise. Yeah, and that's why I said accepted because, you know, there's workouts out there that are just terrible,

Starting point is 00:03:26 just across the board. Yeah, but when I say accepted, I mean the ones that tend to be done by lots of people. So you have like your bro split, like you just mentioned, right? Powerlifting workouts, you have strong man type workouts, you have traditional full body style type workouts. Like they all exist, they've all been done

Starting point is 00:03:43 by thousands and thousands of people, and lots of people swear by them, but you know, it's important, especially if you're somebody's plans on news for a long time, understand that if you change your routine and it's novel so long as it's appropriate, you're gonna get some results, but also understand that no matter what you do,

Starting point is 00:03:58 how great it is, no matter how awesome your workout is, at some point it's gonna stop working, and that doesn't matter what the program is, at some point it'll just stop working. And that doesn't matter what the program is, at some point it'll just stop working. Even my butts and guts program. I mean, did you ever run a butts and guts? I did, butts and guts. Yeah, butts and guts.

Starting point is 00:04:13 You remember what you remember? So you were around, I don't know if Justin was around for this, it used to be really popular in Sal's era, in my era, 24 fitness, where I think it was once a quarter, we used to do the seminars and the company would send you a box of like a t-shirt to hype it up and all kinds of material. That's what's happened right after I left. Oh really? Oh, I thought that was, goes all the way back to, because I think they started to face it out

Starting point is 00:04:37 when Justin was kind of coming on board. But they were, they would always have some like gimmicky name like that. And that was like the theme of it to get Everybody to come in for free for the seminar and I had to put together some sort of an hour talk around butts and guts and Give demos, but your goal was tough course books some assessments. Yeah, yeah Right get out because many people the free seminar then hopefully book as many people as you could on assessments with your trainers And then turn it into something very successful No, no the reason why I'm bringing this up is, well, there was a study that was made an analysis done on volume

Starting point is 00:05:08 by Brad, I hope I'm saying his last name. Showfield, yeah. Smart guy, really, I mean, one of the top researchers when it comes to strength training. And in his, in his made an analysis, the conclusion was that, regardless of whether or not you work a body part once a week or three days a week, the results will be very similar so long as the volume is equated, so long as the volume is the same.

Starting point is 00:05:28 Now that's true, but the reason why we tend to advocate for full body style workouts for most people is because behaviors and lifestyles typically means, or usually results in the fact that you'll miss a workout. If you're doing a one body part a day, you miss that and that's it. You're done for the week versus full body. You get to hit that body part again. People tend to not hit with, hit the body part with sufficient intensity. Plus it's hard to equate volume completely because let's say you work your chest twice a week and you do 10 sets each workout versus doing it for 20 sets in one workout.

Starting point is 00:06:04 Even if the exercises are the same, if all 20 sets are done in that same workout, you're not going to be nearly as strong at the end of the workout. So you can take the load off the volume equation. Now it's less volume, right? So, so, you know, but that being said, like you mentioned, I'm doing this bro split this week, just because it's so different. I've never, I haven't done like't done like a classic one body part a day workout in probably 15 years.

Starting point is 00:06:30 And it was Sunday and I'm like, you know what, I haven't done that. Let me just, let's do it. It's gonna be different. Let's see what happens. And I mean, it's definitely different. The pump is definitely intense. It gives me some nostalgia for how I used to work out

Starting point is 00:06:43 when I was a kid. I could see how this will probably work for me for a few weeks, but then I'll have to switch back. But it did remind me, it's important to communicate this to people that things typically work, but nothing works forever. And then of course, some things work longer. Have you ever done that? Rose split.

Starting point is 00:06:59 Like that, like a single body part. Like chest, back, shoulders. I mean, I probably did when I was in the 24-hour fitness setting a few times. And you worked out with me or something. Yeah, I worked out. You were the one that you were stupidly like, put me through that bullshit.

Starting point is 00:07:14 He's like, what are we doing today? I'm like, chest. Yeah. What else? To the point where I walked out and I couldn't even like, hug anybody or I was like, what is this? Yeah, because that used to be a big thing was just like, you wanted to destroy that body part.

Starting point is 00:07:28 I knew that was like part of the whole body builder kind of culture at one point was it's like, if you're not like unable to walk the next day from leg day, then you're not doing it right. Well, also my understanding, even as a young trainer, I didn't fully grasp the recovery process, the adaptation process, I didn't understand the science

Starting point is 00:07:51 like I do today. I really thought that the more damage I induced and the more arrest I could give, the more muscle I would build, I really, and I calories, right, it was like, eat enough calories, you're trained as hard as you can to do as much damage to the muscles possible, and then allow it you train as hard as you can to do as much damage to the muscles possible and then allow it to rest as much as you can without going too long, because I

Starting point is 00:08:11 remember reading studies that said, like, atrophy doesn't really set in until three to four days post recovery. Meaning if I'm sore for three to four days, it's not till another three or four days after that does atrophy even begin to happen. Therefore, as long as I hit a muscle group once every eight days, I'm good to go, especially if I get it hard. So that was kind of like the training philosophy. It was crush it and then eat and rest as much as possible, and that would build the most

Starting point is 00:08:37 muscle. Yeah, I think it can work if you're advanced enough to be able to hit the body part with sufficient control and intensity. And consistency. And consistency. You can't miss a workout. You miss one workout. There's your back workout for the week.

Starting point is 00:08:50 Now you're screwed, right? You can never miss a workout. You also have to be able to pick the right exercises because what a lot of people do when they do this one body part of day type of thing is they'll do like two good exercises in the rest of these fluff movements that don't have a ton of value.

Starting point is 00:09:05 And I do think, now, but on the flip side, there's value in like really maximizing the waste, you know, byproducts, right? The waste build up, the pump, the ability to really squeeze and contract the muscle. You know, I think there's some value in that as well. So definitely some value, but for the average person, it just usually is an as effective.

Starting point is 00:09:26 Because it's too much. They don't do the best exercises. Like we said, you tend to miss workout. So for most people, full body just across the board. But there is that those people at the end is 10% where this can be valuable, but especially if it's novel.

Starting point is 00:09:41 Especially if it's novel. Yeah, well, I guess I was going to be my point was the novelty factor because of the fact of, so for me being introduced to that kind of training, like opened up a lot of these, like, angles and movements and exercises, like I never would have pursued, right? Like, it was just meeting potatoes constantly,

Starting point is 00:09:59 like, here's the barbell lifts for that, here's the dumbbell lifts for that, and that's it, right? And then there's all these different machines and cables and things to provide a different kind of stimulus. So maybe like we even in and out in terms of me being exposed to like a new stimulus was beneficial. Honestly, I don't know. So it's interesting since out of the three of us, I probably trained the bro split way,

Starting point is 00:10:21 single muscle, the longest. And the irony of that is, I can't imagine me doing that right now or anytime soon because I can't even remember the last time that I actually consistently trained five to six days a week in a month straight or more. Like I haven't had that kind of consistency in my lifting in a really long time. It would be inappropriate. It would be an inappropriate. It would totally be an appropriate.

Starting point is 00:10:46 It would be a terrible idea. Like to do that now, I would, so for me, I would first have to prove consistency for at least a couple months of five to six day week type of training consistently before I go, okay, now let me split it up. When I try to for value, you wanna put it at the top of your hierarchy is like how can I,

Starting point is 00:11:07 if am I gonna be able to keep performing this and adhere to this for the amount of time like possible for me to actually reap benefit? I actually think that we talk about like how the consistency of, or I mean how our bodies as we've gotten older is stayed fit I stay fitter longer, right? Without with least, with sticks around.

Starting point is 00:11:26 Yeah, for less work. I really think a lot of that has to do too with switching out of the single body part. Because when I look back at my entire career of lifting, I'm not any more or less consistent today, really than any other time. And really what it is is that I've switched to a more full body or at least splitting the

Starting point is 00:11:45 upper lower body type of approach. And so I just, even when I'm inconsistent, I still am getting more work done than I ever did before. I can't. And so looking back, I go, yeah, you work out three days, you hit the whole body three times. Yeah. If you work out with the bros split and you miss a workout or two workouts, there's whole swaths of your body that you haven't been able to hit.

Starting point is 00:12:07 And the natural thing that people do is gravitate towards the things they're good at and they like. And so those are the things that continue to get more attention. Yeah, they never miss arm day. That's right. And the stuff that you don't like behavioral element, right? Yeah. So man, I, it's really a very small part of the population

Starting point is 00:12:26 that I would ever really recommend now, which is crazy because I'm admittedly was like that for a total. That's the bodybuilding had such a strong influence on string training, that that's how you did string training, that's really what. Unless you were an athletic trainer and understood that, when you were a trainer, when I was a trainer, everything I knew about string training

Starting point is 00:12:43 was for bodybuilding. For bodybuilding. So that's how I train people, I train people, when I was a trainer, everything I knew about strength training was bodybuilding. Bodybuilding. Bodybuilding. Bodybuilding. Bodybuilding. So that's how I train people. I train people body parts at a time. And full body was just a game changer. And that's how the gyms are set up.

Starting point is 00:12:53 I mean, you're right. All of those machines deliberately sectioned out. So you work on this body part. Then you go to this one. Yep. And that's the influence of bodybuilding. But to give you guys kind of, or to give the audience kind of a timeline of how this is progressed for me,

Starting point is 00:13:07 because again, this is very novel. I'll probably do it for three, four weeks, then I'll go to something else. But it starts, I did a MAPS endabolic style workout for a while. MAPS endabolic style workouts, I tend to get really strong. Then I did MAPS 15-ish. It was probably 25 minutes a day.

Starting point is 00:13:24 I hit a PR and deadlift. I got really, really strong doing that. But once I start to lift real heavy, I start to notice more joints or whatever. So then I switched to more of a Maps aesthetic where I'm going full body with focus sessions type of stuff. Then I did maybe an upper, lower split for a few weeks. And now I'm doing this real classic bro split.

Starting point is 00:13:44 Very different feel though, like it's, I don't pay attention to the weight at all. In fact, if you see me working out, I'm constantly going lighter because the goal is to feel the muscle. And if I do a set and I go, I bet I could feel it more if I took 20 pounds off. So I'm constantly going lighter and lighter trying to feel,

Starting point is 00:14:01 so it's very, very bodybuilder-ish. There's almost no emphasis on how much weight I'm lifting. In fact, I did back today, and I did deadlift at the end of my back workout, because I wanted to get a really hard pump and get fatigue, go light with the deadlift and squeeze at the top, which is not how you traditionally would deadlift. So it's very different feel. I get real sore. I'll tell you that much. My chest like, my chest is now, it was really sore from working out, yesterday. Whereas the full body stuff, I almost never get sore. When Doug, how much longer until we can start

Starting point is 00:14:31 to reveal the new program that's coming out? I mean, this is, it's around the corner right now, right? Yeah, so we're gonna be launching in a couple of weeks here. Yeah. Can't say too much more. Can't say too much yet, but there is something coming. Come on. Let's just say I haven't been this excited

Starting point is 00:14:47 for a mass program in a long time. I feel like we say that a lot. No, no, no. This one really excited. No, I am very excited. They'll know why when we release it. They'll know why. This one's gonna be a lot more.

Starting point is 00:15:00 Can we at least say that you're the cover model? This we haven't done that a long time? I think so weird. It's so weird. Yeah, you're the cover model. For some reason the markers that a long time. I think so weird. So weird. Yeah, you're the cover model. Yeah, for some reason the markers are like, let's put the old guy on the cover. It's you and that.

Starting point is 00:15:10 No, there's a reason for that. You'll find out. No, I'm actually really excited about this one. It's blue steel. So yeah, yeah. Anyway, speaking of strength training, there was a meta analysis that was just done on strength training and health.

Starting point is 00:15:22 Oh, that's the one I sent you. It is, yes. And you know what I like about this? Thank you for crediting me. You're welcome. You didn't do the study, but you did send it to me. You got said to me, the middle man. You know what I'm, you middle did.

Starting point is 00:15:32 You know what I like about this is that, it's a made analysis too. Well, I like that it's a made analysis, but what I really like is, you know, it wasn't that long ago where you could not, you could not find a study on strength training and health. You just couldn't. None of them existed. It was all about performance. Performance and maybe then there was muscle gain and then fat loss finally followed.

Starting point is 00:15:56 But none really done on health. In fact, when we were trainers in the late 90s, early 2000s, almost nobody advocated for strength training for health or longevity. It just wasn't even in the conversation. There were no studies done on it, nobody talked about it. People did strength training because they want to look good, but it was never in the conversation of health or longevity. At all.

Starting point is 00:16:18 Well, this meta-analysis came out, and it showed that strength training, okay, by itself, resulted in about a 17%, 17%, 20%, reduction in all cause mortality just from strength training. That's cardiovascular disease, cancer, and diabetes. So it affected all the chronic health issues. That's a big drop from just strength training. You can buy that with diet, lifestyle,

Starting point is 00:16:45 stuff. And sauna wasn't sauna up there. Wasn't that one up there? Salmon was up there. Salmon was up there with a really high, all-cause mortality, right? Mimics exercise. It's got vasodilating effects, strength, and so on. It was like 20% all-cause mortality just from sauna use. I mean, so think about that. Like, just, I think I feel like introducing like hot cold therapy with strength training two to three times a week. Like, talk about extreme health benefits for long time. Yeah, for longevity, if you just did strength training twice a week, walked every day,

Starting point is 00:17:17 like 10 to 15,000 steps a day, there was another study done all walking that showed this like reduction in all caused mortality as the steps went up. Once it got to like 18,000 steps and there wasn't really more benefit. But like, you know, 7,000 steps, 10,000 steps, 15,000 steps more and more benefit. So if you just walked every day,

Starting point is 00:17:37 did some strain training twice a week and you throw some sauna in there, man, you've got like 90%. It'd be interesting if we ever got a good study where you took like your, you know, your David Sinclair's and your people out there that like really advocate for this longevity and like, you know, living as long as possible. And their methods versus like applying methods where you're strength training, you know, on top of that where the quality of life factor is something that we're evaluating. So here's what I think it would be an interesting. Let's say of those things, do you think that they are

Starting point is 00:18:10 that profound or are we getting that decondition that that little bit of work is enough to make that big of difference? That's it. Yeah. So it's less that those things are so, because obviously when you hear stuff like that and in our space, it's obviously,

Starting point is 00:18:27 it's beneficial to sell that hard. Like look at it, like the stats on this is crazy. But one of the things I can't help but think it's like, man, is it really that profound or is it more we have gotten that decondition, that lazy, that out of shape and unhealthy that's simply making a new step in the right direction, health wise,

Starting point is 00:18:47 makes a dramatic difference. That's what it is. I'll give you an analogy. It would be like taking a bunch of people who are vitamin D deficient, giving them vitamin D and then you'd see these profound effects. And it's not because the vitamin D is a miracle compound, it's because they were deficient.

Starting point is 00:19:04 So the reason why strength training and walking have such a profound effect on our health is not because they're miracle things. It's because we don't do them. So our health is poor because we don't do, so when you do them, you get this huge effect. If you did them and you do the right way, you're probably more starving for it.

Starting point is 00:19:22 Yes. In other words, if you did the right amount, doing more at some point, you wouldn't get any more benefit. In fact, it probably start to get negative effects. But you take the average person, I'm just trying to train twice a week. They're huge, huge benefits because they do nothing. Doesn't even need to be that crazy intensive.

Starting point is 00:19:36 No, and that's because they just do nothing at all. Anyway, I wanted to bring something up about one of our partners that I'm surprised you guys didn't know about, because this has to do with the Sports has to do with sports So Viori you guys know that Viori partnered with let me get the right the name of the company. I pulled it up here I know they're doing it. I know they're doing Anna. Oh really. Yes. I do partner up with exos as the exclusive apparel partner Okay, so break down exos for me. So that's a, they help produce a lead talent through the combine and draft season.

Starting point is 00:20:08 That's what it's like. Yeah, they're very athletically driven, functional fitness. They're at the high level. In terms of like somebody I would, an athlete I would send through a programming. Like they had an actual facility here up in Mountain View. Mountain View. Yeah, Mountain View.

Starting point is 00:20:25 That's how I'm familiar with them. I don't know. I knew a couple trainers at work form, and they were always elite trainers. They all had their CSCS, and they were centered around sports performance, but I don't cutting edge out of any other kind of methods. But I don't know the origin of it.

Starting point is 00:20:40 I don't know the origin of it who created it. Well, all I read was, I just know they had a great reputation. They worked with a lot of the NFL. Yeah. I mean, it was definitely a hot spot for professional athletes to come in and train and get like kind of the best coaches that they could get exposed to. And two, they used, they were like some of the first to use a lot of the sensor technology and things to manage stress. That's what it was. I remember that. So to use a lot of the sensor technology and things to manage stress. That's what it was. I remember that.

Starting point is 00:21:07 So they adopted a lot of these, the latest technology. Yeah, they were like the first big HIV and stuff like that, right? Yeah, they were really, really upgraded all of it. Yeah, I remember that too. Speaking of viewers, did you brought them up the, you know, yesterday, we shot some of those nutrition videos that you and I were doing, and I didn't have, I had those all of pants of theirs And I was like, oh shit, I need I want black on black and Doug's like, oh, we have some pants here and so as Jerry

Starting point is 00:21:32 Jerry gives them to me and I put them on I'm like, what are these? I've never wore these before they kind of look like the Sunday joggers But they're not they're even softer material and they're the what were the the pronto? The Ponto Ponto are they Ponto joggers? Cause Ponto, there's several Ponto. Yeah, I don't know. I think it was a Ponto. Yeah, but no, but there's,

Starting point is 00:21:52 I know, you know how they have like, we call it the Ponto Performance Pan. Yes, those ones. Man, those are like pajama comfy. Yeah, they're super soft. Super light, super soft, but then they also have kind of a fit, kind of like the Sunday joggers,

Starting point is 00:22:05 they're not as thick of material as tight. They're a looser fit. I've never even tried those on before. It's wild to see if you're just crushing, just absolutely crushing, from where they started when we started working with them. It's bittersweet for me. Yeah, well, we didn't get to invest.

Starting point is 00:22:21 We were so young and we met. Yeah, you know, too early. I think we have this incredible model that we just timed horribly, right? Like literally, I'm very proud that we got to a place where we were smart, you know, financially and in a place to be able to invest capital in these brands that we're already excited about.

Starting point is 00:22:41 But we literally missed the boat on two home runs that we would have for sure been all over and it would have done great. And it was before the peak of all these evaluations. And now they're all so high. It's just like, dude, I got something for you. It's a little bittersweet. Speaking of investments, I just read this on what page was it? It was insider business.

Starting point is 00:23:00 You'll love this. Oh, God. Chad GBT explains Warren Buffett's investment strategy and names two stocks that would align with the billionaire's portfolio. So sorry to stock predictions. So does it give him the two stocks or not? No. Although you could you could I guess a little website and figure it out. But nonetheless, whoa. If Chad GBT could do that, if you could pick the top investment people in the world and ask it to mirror them and then give me stocks

Starting point is 00:23:32 that would fit their strategy and then it picked them for you, you have a financial advisor. So I found a few things that it actually, so it's interesting it got, maybe because it asked about Warren Buffett and there's a history that prompted differently. But yeah, because I tried to prompt it for some stock stuff and it gave me a very similar

Starting point is 00:23:50 response as like the gambling, like saying it said something like, the stock market is so unpredictable that it can't, it couldn't predict these so I was like, oh that's stuck so I wanted to use it. It sounds like that's a get around, right? Yeah, so, so, hey Chad GBT, what would Warren Buffett do right now in the market or something like that? Yeah, yeah, that's interesting. I sent it to my cousins who are all fine. Why did Bill Gates yourself his stock in um, vaccines? He sold a stock in vaccines. Is that true? This is what I do spray rumors. No, I just look at a dog.

Starting point is 00:24:18 Okay, look it up and confirm he hasn't been wrong yet because I never since the peptide Oh, ever since, it's been there the whole time. 2000 episodes of accuracy. He normally doesn't like, like, double down, but when he does, he's on point. Yeah, no, definitely.

Starting point is 00:24:37 Conveniently, okay, so there's been, and now you start to see him in the public sphere with these videos where he's actually like, you know, criticizing the vaccines, which he was the biggest proponent of it, you know, years even before the pandemic. He's cool though. Now he made, he, apparently, he made off okay. Everybody has a Microsoft chip in the room now. What does it say there, Doug?

Starting point is 00:25:00 Yeah. According to this, Bill Gates, after reaping huge profit selling bio and tech shares, trashes effectiveness of COVID vaccines. Yeah. So, you know, I can't wrap my brain around him, right? So, I have a hard time, that's a hard one. I have a hard time criticizing him about financial moves when he's the largest philanthropist, right?

Starting point is 00:25:23 In the world. So, he gives away more money than anybody else in the world. So I have a hard time hopping on the conspiracy theory. He doesn't sense about that. I know, I know, I know. Just look into some of those charities. So what's happened with the experimentation? I mean, I don't think that, I don't think that that story behind him aligns when you're when you're I mean right

Starting point is 00:25:49 I mean yeah, isn't that weird? I haven't looked deep enough into having statements and some things I know but here's a thing though. I mean God everything I feel like it's is so distorted and manipulated He does he does say stupid stuff on diet nutrition and and you know Yeah, I mean a lot of people say a lot of stupid stuff. Yes, they do. So I'm not saying that he's any dumber. He just says some stupid stuff. And by the way, I'm not defending Bill Gates

Starting point is 00:26:12 for the people that are ready to jump down my throat. Did you, hey, speaking of conspiracy theories, you saw his wife when they interviewed her about his relationship with Epstein. You guys saw that, right? Yes, yeah, yeah, she was like, I mean, they speculated as well, she was like, I'm out. Like, right when she, that came out.

Starting point is 00:26:28 Because Bill was like friends with Epstein, we got to Island. And they asked his wife about it on an interview and you could tell she was like, oh, I don't know. It visibly discussed it. Yeah, like, and then we cut the, like that, that almost, it was implied maybe that that contributed to their divorce. Really? Yeah, yeah, yeah. Oh, that's to their divorce. Really? Yeah.

Starting point is 00:26:45 Yeah. Oh, that's a mountain here. But look, here's a deal. He's very smart with his investment. Because if you played it right, you're watching the media and you're buying shares in these vaccine companies. Right. Because they're being pushed.

Starting point is 00:26:58 They're being pushed. And then you see the narratives start to change as the data goes, oh, wait, it's not 90% effective. Oh, wait, 75% oh, wait, it's not 90% effective. Oh wait, it's 75%. Oh wait, you could still spread it to other people. Business is usual. Oh, it's getting investigated for potential, increasing blood clots.

Starting point is 00:27:14 And oh, my car ditus, that might be a thing. And now the people are saying, I'm not gonna get boosted with this very ineffective crappy vaccine or whatever, so a lot of people are saying now. So he's smart to sell. It's just hard. He's hard to see the media. You know what I thought was interesting was

Starting point is 00:27:27 we brought this up a, I think like last week we had a little bit of a, you know, the vaccine talk. And I think I made a comment about not hearing too many people that got it, that now regret it. And we actually did you see all the comments? No, you had a lot of people. Yeah, yeah, no. And on the YouTube channel, I saw a lot of people

Starting point is 00:27:44 that had said that said, hey, openly, you got a lot of people. Yeah, yeah, no, on the YouTube channel, I saw a lot of people that had said that said, hey, openly, I've taken two of them already. And I'm one of those people that would regret it now, wish I didn't do it. Like, there's a lot of quiet people. It's even within my circle, I was telling you guys this when we were talking off air, that I think the park that I'm most, I'm really, I'm not, I'm not pissed, the government and the, the, the Pfizer and the Pfizer and they're all, if you didn't think they were corrupt before this and stuff like that,

Starting point is 00:28:09 then you've been walking around blind. So I'm more upset at like my family and friends and the people that are connected to me that didn't have it come forward and said they're sorry. Like how about the people that, like those people, the people I'm most upset, like you got manipulated by the narrative that like those people the people are most upset like you got manipulated by the narrative that was being pushed out there to a point where you were ostracizing some of your people that were in your own family and friends of yours. That's for relationships. Yeah, and you created this divide of it's us versus you type of thing. And then now all this comes

Starting point is 00:28:43 out and it's pretty goddamn obvious that if you're a healthy fit person who's under the age of 40 years old, why would you even consider doing this? And even if you did, that's your choice, totally fine. But then for you to be so venomous towards those that may be chose to opt out of that that are healthy, young fit, Where the fuck are you at?

Starting point is 00:29:05 Where are you at? Where's the sorry or my bad? Do you guys remember the White House? The official statement. Sorry about overreacting. Do you remember the White House had like their official statement when it was going into the winter of, I don't know, it was 2020 or right afterwards?

Starting point is 00:29:18 And it said something like, for those of you that are vaccinated, literally the words were something like, for those of you that are vaccinated, I hope you have a great Christmas. Those that aren't, you're going to have a winter of death. We're in suffering death. Fuck you.

Starting point is 00:29:27 It's like the craziest propaganda ever seen. Dave and our time. What is wrong with you? I mean, they were doing, I mean, to me, they were, they were doing, they knew what they were doing. I mean, they were, they were selling, man, they were selling. There's enough. Can I say something though?

Starting point is 00:29:42 I'll tell you right now. You put all your faith in these morally bankrupt leaders. I basically have frustrated on accepted data because you can go in either direction. And if I'm saying if, okay, if it comes out that the risks associated with the vaccines for groups of people who are forced to get vaccinated,

Starting point is 00:29:58 so a lot of people were forced essentially by their jobs and mandates and all kinds of stuff. If it comes out that it was a net negative, okay, meaning the risks outweigh the potential benefits. You've got all those people who were forced to do it. If that data ever really comes out, the governments of the world will never, never stop pushing propaganda in the opposite because that could potentially mean

Starting point is 00:30:22 massive civil unrest. When you push people through mandates and laws and then later it comes out that you hurt potentially a lot of people, that could come back on you big time. So they have every incentive to never, never accept any of that data if it ever comes out. So that's just all I'm going to say. So maybe two, three generations from now, we could get potentially the truth, but I don't trust them as far as I can throw them.

Starting point is 00:30:47 Because I don't think it matters even if it comes out the way. I think they've already spun that narrative to, we did our best with what we knew when we knew it and what's happening now. That's the part that, and they'll stick to that. They'll stick to that storyline, no matter what the outcome of all this investigation

Starting point is 00:31:05 and all that stuff. That will be the, and that's even the defense that I hear of some of the people that are still kind of behind all of it that are just like, well, you know, we, this is what we do. You did a terrible job. Yeah. This is what you're saying. Yeah. I mean, that's it. Whoops. You know, like we should have done better. Yeah. I was, I look, I don't, I don't care that we had to do something. I don't care that there was emergency use because of the circumstances. I don't care about any of that. I care that you ostracized and silenced people that you influenced private companies

Starting point is 00:31:36 to do so. That's proven and that you created mandates. So for private company wanted to fire people for not being vaccine, that's your business. But if a private company was forced by government laws, that's a big problem That's what I care about but the fact that they look that's the way it should be if we have a pandemic we should Have an opportunity to push things through because potentially this could you know save a lot of people I don't disagree with you. It just shows me any power dynamic, no matter what it is, needs pushback. Always, always, always. You can't stuff out criticism just because

Starting point is 00:32:12 it conveniently doesn't fit within the way that your perspective is being portrayed. You need to always allow the pushback because guess what, sometimes you're wrong. It is hard, it sucks and it stings, but we need to realize that Sometimes you're wrong. Yeah. It is hard. It sucks and it stings, but we need to realize that you can be wrong. What's weird was, I mean, just this, I think this was a great study in human behavior because you could see how tribal people got. Like, how weird is this? Waring a mask was became equivalent to a MAGA hat. Like if you were wearing a mask outside,

Starting point is 00:32:47 you could, you, people would assume they knew your politics and kind of how you were. Like if you had a MAGA hat on, how strange is that? Right? How strange is it that people were advertising their medical choices and then ostracizing those that didn't make the same choices? That's all human behavior.

Starting point is 00:33:04 Very interesting. And it's not gonna change. Human behavior never changes. So people are like, oh, well, learn a lesson No, we want to speak in a bullshit speaking a bullshit. Doug. I'll transition us out of here for you Thank you. Did you see? I could see I could see him like let's look watching his watch. It's been seven minutes now I did you guys see that It's been seven minutes now. You're so close. I'm moving along. I did you guys see that Logan Paul just signed with the UFC, his fucking trashy prime drink. Wait, hold on. Did he signed a fight or his drink?

Starting point is 00:33:35 No, it's drink. They are now the official drink of UFC. Oh my God. He is such a smart, like he has weaseled himself in. So having they had like a beef going on forever, ever since they created these fights. Well, I know Jett has brother in him. Okay.

Starting point is 00:33:51 Yeah, Jake and Dana have been. So Logan hasn't been in. Yeah, Logan hasn't really been, hasn't jumped on that with like Jett. I mean, I'm sure he said some things here, but he's not like Jake is like been going after Dana for the last year, because he's starting his own, right, you know, fight. What was it that signed for pro last year because he's starting his own flight.

Starting point is 00:34:05 What was it that signed for pro wrestling? Was it Logan or something? Logan. Yeah, I saw that. He's good. He's great. Yeah, he is. He's very funny to watch.

Starting point is 00:34:13 Yeah, no, he's really good. I mean, the guy is by the way, this is, yeah, he's talented as shit. And, you know, more power to him for doing that. So this is not me hating. It's just that it's crazy that, I mean, just go show you how important. you know, the disappointing part of this is, you know, Dana White has the power of the authority, the money to partner with any company that that he wants

Starting point is 00:34:35 with something like this. And this is a complete, you know, PR move to partner with somebody who's got this much power as far as celebrity wise over a superior product. There are lots of superior products in that same space that would be a better suit for that company as far as what it provides for the fighters. It's just a glorified energy drink. I mean, it says it's got electrolyte. Isn't it having an episode of you in it?

Starting point is 00:35:02 It just, it tastes good is what it is. It tastes really good. And it's got the power of those't even have enough sodium in it. It just, it tastes good is what it is. It tastes really good, and it's got the power of those brothers who've got crazy social media. That's the only reason why. I mean, when you look at Elemente, you look at LiquidIV, you look, there's like, there's like a good, I'd say four companies in the electrolyte space

Starting point is 00:35:20 that are a superior product than that product. It's an efficacious dose of like, what you're looking for. Well, especially for fighters, athletes that are training, and you bring up the sodium thing, which is probably the most important part for them to have, and because of how intense their training is, and you're totally under-dosing in that,

Starting point is 00:35:38 and then you're putting artificial sweetener, so it tastes good. They don't have nearly enough sodium as well. So by the way, symptoms of low sodium, I wanted to bring this up, I'm glad you went in this direction. Week, groggy, nauseous. So nausea, you ever work out or you ever have client work out

Starting point is 00:35:55 and they start to get nauseous? Yeah, sort of right. Electrolite imbalance can be one of those reasons. So sometimes you just give someone some salt and they're like, oh, I don't feel, so nauseous anymore. So if you're working out and you feel weak, shaky, nauseous people automatically assume it's blood sugar. Right. That's what I would do. Yeah, which it could be, but oftentimes it's not. It's more often

Starting point is 00:36:14 low sodium. That's the that's the culprit. Also, if you lose two pounds of sweat per hour, your sodium losses can become quite significant, 4,000 milligrams. That's a lot when you're sweating that much. So if you sweat a lot while you work out, you're gonna need to consciously add sodium to your diet, unless you have a lot of processed foods in your diet, which case you're probably hitting enough. But sodium is a game changer if it's low.

Starting point is 00:36:40 So it's okay, like we talked about vitamin D earlier, and exercise. Sodium by itself or electrolytes by themselves are gonna do anything unless you're low. If you're low and then you supplement, it's like miracle. Oh my god, I can't believe how much better I feel. Look at my pumps, they're called strong I am. I've got way more energy. If that happens to you, when you add element, like if you drink element and your workouts,

Starting point is 00:36:59 all of a sudden go through the roof, you were low. You were too low before. So do you think, and Justin, you'd be a good person to ask with your boys, does prime become the gatorade of this generation coming up? Yes. You think so? They're already talking about it.

Starting point is 00:37:14 And this, as you guys were kind of bringing this up, it was reminding me of a few conversations I've had recently with Ethan, especially in that age demographic, like the 12 to 15 you know, 15 kind of range boys, they're very, they're very much into seeing your Logan Paul's and like all of this like social media kind of influence or people and what they're kind of pushing and promoting. And in the video game culture and all this stuff, this is where I'm getting in a whole new conundrum. It's like, I'm not having to talk to him about alcohol and

Starting point is 00:37:44 weed and all that kind of stuff quite as much, because I think like there's already been kind of some hesitation and seeing because of the alarmist kind of parents about like drugs and all this. Kids kind of naturally kind of weave around that stuff, but the caffeine, like so G fuel. So this is something like they're already experimenting with it and kind of testing each other like, because they feel the effects of it. They're like, wow, I had all this like crazy performance.

Starting point is 00:38:13 Yeah, you know, love it. He's coming back and kind of trying to describe this feeling to me. And I'm like, oh my God, like you're art, like you're, you're almost 13 or 12. Like, yeah, I have to like kind of put myself back. I'm like, when did I really start drinking caffeine? Not until like way later, like I didn't start drinking.

Starting point is 00:38:30 Like caffeine drinks for kids. Well, there was a red bull was around, but I don't remember how old I was when I started drinking. Is that when we were 12? Do we dare we dare each other for like joe cold? Yeah, yeah, yeah, not 12. It wasn't around yet, but what I'm saying though is like, so can you look up Doug when Red Bull actually came

Starting point is 00:38:46 because I'm trying to figure out what was that? And I'm pretty sure I was drinking it by the time it came out. And the question is, had it been around when I was already 12, would I have drank it, especially if they've attached themselves to X games. I'm sure it would have. So I probably would have. Yeah, I had Jolk Cola and we would like,

Starting point is 00:39:02 the Marine Jolk. You was another one, right? I think Joloke Cola has like 35 million 30 or 40 million 50 I think caffeine which is like a coffee nothing so 1996 but it's all up from a freshman I'm a freshman in high school yeah and but it wasn't even popular no no yeah it took like four years before it became huge right when they started you know they're they're famous how much caffeine Joke Cola does maybe you can find that

Starting point is 00:39:23 yeah and then look up G fuel after that. Cause what's alarming to me is there's, well G fuel is all attached to the video game world. They have a big company that signed with the video game. And there's kids that'll bring back packs of it and sell it at school is like kind of a, and I know this is not just an isolated school it does this. Like this is, you know, a thing because of that video game culture and the ties.

Starting point is 00:39:44 What these kids have to do. not that's not what it was when I was a kid. Look at the dog found Joke Cole at 190 milligrams of caffeine in ghost. The 12 ounce can is 71.2. Oh, well, that's high. No, that's when we were 50. No, when we were kids, it was, see, that's a 71 for 12 ounces.

Starting point is 00:39:59 It was lower than that when I was a kid. I don't think so, bro. It was a hundred, I remember 100%. 100%. What I think you're see what you't think so, bro. It was. I remember 100%. 100%. They had it. What I think you're seeing what you're forgetting, and this is notorious, and I love, never, I don't know if we ever talk about this. One of the smartest hustles in the food industry, including food and beverage, is to show

Starting point is 00:40:17 people calories on something that you would consider a single serving, but it's two to two and a half servings. So this is another one of those examples of something that you would consider a single serving, but it's two to two and a half servings. So this is another one of those examples of something that you would look at the calorie and say the caffeine, and it'd be like, oh, it's only 35 grams of caffeine, but then you would look at the top of the can, and it would say there's two and a half servings for bottle.

Starting point is 00:40:36 And so I wouldn't be surprised if that's what you recall is it was probably so. So you said 70 was Joel. Is that what it was? Now, right? 12 ounce now this 12 ounce 300. Yeah 300 is G full. That's crazy.

Starting point is 00:40:49 Yeah, you know, that'll send kid to hospital if they're sending it to you. That's how I was trying to tell him and it's like it's nothing to mess around with, you know. And it's in it too. He was he was starting to recognize the marketing around like even some of those which I know bodybuilders are kind of big in like like candy flavored shit.

Starting point is 00:41:06 You know, you know, candy and fucking bodybuilders. That's where the bodybuilders are. He's right though, because this is awesome. You know whose fault that is? Fucking doctor integrities. Oh no. It's his fault.

Starting point is 00:41:20 We haven't talked about him. I've talked shit about him a long time. Like, y'all are answer flavors and shit. He was the doctor and he's tied to bodybuilding, okay, to prove your point. He's a bodybuilding.com representative. And he shared the studies that talked about... Bummy worms.

Starting point is 00:41:34 Yeah, but he had dextrose in particular, right? Dextrose post workout, all the benefits with protein synthesis and the anabolic window and all this fluff, right, all splitting hair bullshit. Yeah. But really what he did was justify eating gummy bears and sour patch kids post workout because the dextrose that was used inside of them.

Starting point is 00:41:55 So it makes me jacked. So yeah. And that became a very popular. I remember when he talked about that almost 10 years ago, and then shortly after, I remember being in the gym because I was consistently working out before and after that, seeing young guys in their gym bag, like every, like, this is pop and gummy bears. Yeah, you see gummy bears and sour patch kids

Starting point is 00:42:17 inside their bags. What was the name of the crete team drink that was filled with Dextrose? It was like 70 grams of sugar, one shot. Are you talking about Celtic? Celtic, bro. Oh, I said, yes, Celtic. Oh my God.

Starting point is 00:42:31 Oh my God. That was actually the first supplement that put weight on me. Yeah, because it was 70 grams of sugar put weight on me. Yeah, I know, it's someone's sugar. And I used to double it up. Bro, I literally felt myself become diabetic. I would drink it.

Starting point is 00:42:43 I would drink it in I would drink it happening. Yeah, well, it's probably why I have autoimmune issues with fucking shit with sugar. After I've been workout, you would smash something. Oh, yeah. Well, to bounce it out a little, I mean, in the athletic realm, we had big league chew that promoted you

Starting point is 00:42:58 to chew tobacco later on. Yeah, so it's like, what the fuck are we doing? You're pretending like, yeah, like, look at me, look at Adam, it's like you. Yeah, he's the terrible thing that we do. I'm gonna lose my lip like you, Adam. I'm chewing on the, well, so I didn't have caffeine until,

Starting point is 00:43:15 or I should say consistently as a pre workout until I was 17 or 18, but it wasn't, there weren't really energy drinks. What it was was the hardcore bodybuilding space had ultimate orange, ultimate orange, Dan DuCane, who's now passed away. He would write books on steroids and on the black market, gray market supplements. So of course, there's a 17-year-old. These were all the secrets of how to build muscle.

Starting point is 00:43:43 So he had a product called ultimate orange and it had a fedra, a fedra and caffeine. And let me tell you, it's 17-year-old. Like, this is where the secrets are, you know, how to build muscle. So he had a product called Ultimate Orange, and it had a Fedra, a Fedra in caffeine. And let me tell you, that's drugs. That's effective. That is drugs, bro, as a 17-year-old taking it. These are real effective. And I remember being like, I just worked out for two and a half hours, like I just crushed everything.

Starting point is 00:43:57 This is the most amazing thing I've ever taken my life. And then that progressed into rip fuel and all that other. You guys just rewinded down. Talk about this candy and all of some of that. You reminded me of something. I just watched it two nights ago. There's a documentary on Netflix called The Pez, The Pez Gangster, The Pez,

Starting point is 00:44:15 check it for me, Doug, The Pez Something and it's a fascinating story. I love the Pez. You have, so do I. The Pez Outlaw. The Pez Outlaw, thank you. The Pez Outlaw. That sounds the pez outlaw. That sounds ridiculous You is ridiculous

Starting point is 00:44:28 I think or in a pez what a weird candy I know do you know how do you realize how how How big they are what a phenomenon they were how much collectors are around it? It's a fascinating story Because they would get on imagine wobble head people and pez likeley cross-pass so without ruining the whole the whole premise of this Documentary I'll give you a little snippet of it that that I thought was really funny So first of all I didn't realize how massive of a company they were they're worldwide And they're hoping around for a long time right very long time and their home base is over in Europe and What allowed this thing to happen was? is over in Europe. And what allowed this thing to happen was in the United States, so you have Europe with the home base of PES and it used to distribute to all the other continents,

Starting point is 00:45:11 okay, except for the, in the US, okay, the US was the only place in the world that had its own hub and it had a, it had a contract, but they're actually ran like separate companies, but they were all underneath the umbrella of PES. And they ran theirs as almost like an individual entity. And they would say, what we did get to distribute everything in the United States. You can handle the rest of the world, but we decide. And so, and part of why they did that was,

Starting point is 00:45:36 they would decide what PES dispensers were allowed and not allowed. And I guess that in Europe, they kind of let everything go through. It didn't matter like if it was something that might have been a little racist or whatever else in the world would let these little dispensers and they would approve all the designs in the US and the US, they were really picky. You know, everything had to be PC like so they went it. So what did that do? It created a collector's market for these like real rare ones.

Starting point is 00:46:05 Oh, I can see that. And this dude who is like, comes, is like poor, has is he's making my, the way this guy makes money originally, is by, he's got OCD, and he is, okay, on cereal boxes, when you turn in the,

Starting point is 00:46:19 there's like, remember back in the days when you could cut out the thing, you mail it in, you mail, you do 40 of them, you mail it in, you get like a hat, or something like that? So on there, if you guys have ever seen there on those things, and almost all mail-ins now,

Starting point is 00:46:32 they have like a warning, not a warning, but a disclaimer or whatever, not a disclaimer, I don't, for a lack of better word, we'll use that. That says, for one per household, that on there on all those labels was created because of this guy. Just get a bunch of them. Because he would go to recycling places

Starting point is 00:46:51 and he would, he come out and he was getting thousands of these toys shipped and then he was going to trade shows and he was flipping him and selling him. That's how he made his original income. And then he came across these peasant dispensers and then he turned into like, he made millions flipping peasant Spencer's blood from Europe.

Starting point is 00:47:08 Yes, it's a great story. You have to answer so much more details into it. You just have to show you how wealthy society is that you could actually make money doing that. When did it start, Doug, is it say? The 1920s. Wow. It was in Vienna, Austria, and it was an alternative to smoking.

Starting point is 00:47:23 It actually comes from a German word for peppermint. Oh, interesting. I didn't, it didn't cover that in the document. An alternative for smoking. It actually didn't go over all the history, so I wanted to actually kind of do some digging afterwards, because I was so fascinated by this. See, I like, I'm a cheap candy person. I like cheap, just the main ingredient is sugar, nothing else.

Starting point is 00:47:41 So pezzed to me, delicious. I love it. Give me some pezzed, give me some candy corn, circus peanuts. I didn't realize what a like a like a cult like following that it had in a collector's market. I mean, bro, there's people, okay. I want to see that. I think the thousands of dollars for a dispenser because they're so rare. Like they'd have ones that like they just they did and They only made a hundred of them. When you guys would get pezzed as a kid,

Starting point is 00:48:07 did you actually load your pezzed dispenser? Oh, yeah. No, no, no, I loaded the whole thing. The whole thing. I never did that. I just didn't see my walk around. Now the irony of that would I would within five minutes, I'd eat them all immediately, but I would take the time

Starting point is 00:48:19 to load them and then and then do that, which is speaking of of candy. You know, I just so I bought some tic-tacs. I was with my daughter went, I just, so I bought some tic-tacs, I was with my daughter, went to the grocery store, and I got some tic-tacs, the candy-colored ones or whatever. And you look at the back of them, you know, tic-tacs, per serving, zero calories.

Starting point is 00:48:33 So my daughter, we're eating them, and she's looking at, she goes, this whole thing is zero calories. I said, no, they consider one tic-tac as serving, and because it's less standard. It's less standard. So you know that, yeah, the FDA allows, right? So if it's under, if a serving is under five calories,

Starting point is 00:48:50 you can go to zero, which is a major hustle and the whole leading. Which, so you know, another one that gets people like crazy is I can't believe it's not butter spray. People think that's zero calorie. That is not zero calorie. In fact, that entire bottle has like a thousand calories in it. A lot.

Starting point is 00:49:06 So you can multiply each serving. But it's like per spray is zero calorie. With the spray, like, yeah, one pump. But who does one pump of the butter when they, when they, I mean, you just soak your food in it. And I can't remember the, because I did all this math. I remember actually, I remember this actually changing one of my clients.

Starting point is 00:49:26 Like one of my clients used that like on everything because it was zero calories and she couldn't figure out why she wasn't losing any weight. And then I remember like looking at it and going like, oh you can't believe it's not butter. Well this is how I learned all this about the FDA. I didn't know this, right? So I was like this can't be right.

Starting point is 00:49:45 This tastes just like butter. How could it possibly zero? So I had to do a bunch of digging. Then I found out, oh, FDA allows you to put it to zero if a serving size is under that. Oh, you have these tiny things like TickTack or one spray thing, but nobody has one. Just by the way, you're those dressings

Starting point is 00:49:59 that you see that are in those bottles. Same thing, be very close attention to. It being sold to you, like it's a zero calorie thing, but that's because the serving size is ridiculously lower than you would ever use, and you've actually pumped 30 times on there, you get about 80, 90 calories.

Starting point is 00:50:15 You could be serving size of like a Kebler L, you know what I mean? Like this is what a serving size, what about for a grown human? It's just like the hustle I was telling you about the jolt. I mean, that was a a brilliant marketing strategy because we're so easily manipulated. Did you guys get butter when you were kids or did you guys have margarine? No we did we did my parents did margarine. They thought that was same that we thought we were being healthy. We have the big ol' tub, the brown tub. We

Starting point is 00:50:39 have that at the center of the... Yeah, and my mom would wash it out and use it for sauce after. Yes, I'd open it up. Oh, my God. It's a sauce, not butter. You guys had actual butter? We did, and then it, yeah, then we went through a phase of the, the margarine. Yeah, margarine, it was disgusting, and I was like, I hate this. And I remember, like, visibly, I was like, no, I don't want this,

Starting point is 00:50:57 and then, you know, convinced her to bring the butter back. See, I don't know. So I was really into dairy. You know, I would drink a gallon in like a day of milk. And I have no problems. Obviously. Obviously. Zero.

Starting point is 00:51:09 I did the same thing, but I ended up with a dairy at $1. Yeah. That's strange. Yeah. Weird. It's up to me. Yeah. It just takes me somewhere who acknowledges their dairy at $1.

Starting point is 00:51:23 You know what, though? I'll tell you what, dude. If you can tolerate dairy, it is the, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like,

Starting point is 00:51:31 it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like,

Starting point is 00:51:40 it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, calories. My youngest is figuring this out. Oh, you will get grabbing glass of milk on the inside. You will gain size. They did a study that I remember I shared this a long time ago where they compared two groups with that were taking like a protein powder versus just a chocolate milk.

Starting point is 00:51:56 Like chocolate milk post work out. Oh, post work out. Same thing. Yeah. And the benefits were like right in line. It was like crazy. So it's like, dude, if you can have dairy, I'm like, like whole milk, maybe look that stuff.

Starting point is 00:52:06 Full fat, full fat cottage cheese, like you can't beat those two things for bulking. And their cheap versus protein. I wish I could have it strictly muscle. Yeah. What? Like right without any, like how Adam used to drink it the dairy.

Starting point is 00:52:20 Yeah. You ever seen milk straight out of a, out of a Catholic? Blue is yellow. No, it's thick, real thick. Throffy. Yeah's blue. No, it's thick real thick. Throffee. Yeah, you got to see I just imagine it's probably way tastier. You would put warm, bro. It ain't cold. It's a little weird. It's different. Like I mean, I actually didn't and of course it's probably because I was in train. Well, I mean, think of this.

Starting point is 00:52:43 You've been, it's what I mean. Yeah, it's creamier. It's got to, it tastes a lot different. Like I remember not liking it in my cereal, right? As a kid, I ate a lot of cereal and I had it with, you know, low fat, non fat type of milk my whole life. And then I get introduced to the dairy when I'm in high school in college. And I tried, and they would give me like a gallon a week

Starting point is 00:53:02 where I could bring home and I would use it, but I didn't like it. Because you were used to the one. Yeah, because I was used to the other one. And so it just made my sense. Have you guys ever, you can buy raw milk? You ever try raw? No, I've been meaning it. You can find it.

Starting point is 00:53:14 So raw on homogenized or non-homogenized. But it's been pasteurized though. No, it's not. No, raw means un-pasturized. But homogenized. Non-homogenized. So there's something different. I gotta look up what is different about the raw

Starting point is 00:53:28 that sold at the store versus like straight up raw that I got out of the cow, because it still looks way different. It don't look nothing more. Oh, I don't know if I don't know what they do. They do, they still a process. They're allowed to do it still calling raw. But it's not pasturized.

Starting point is 00:53:38 I don't remember what it was though. It's not pasturized, it's not homogenous. So homogenization is when they take milk and they force it through filters with small enough holes that crush the fat into tiny particles so that it's suspended within the milk. Because real milk, the cream separates. You have to shake it.

Starting point is 00:53:55 So if you buy raw milk and it's been in the fridge for a day, you have to shake it before. It'll sit like a top of the... I think like this, and you shake it around and it's so thick it coats the... Yeah, it's the inside of it. And what's the worst part about that, right, is that when you do that,

Starting point is 00:54:10 you lose a lot of the digestive enzymes, right? And so, it's naturally present, not a ton, but naturally present raw milk. Also, here's what's weird. Take raw milk, leave it out, take pasteurized milk, leave it out, both whole milk, pasteurized milk goes sour. Raw milk does not. Raw milk turns into buttermilk.

Starting point is 00:54:27 Like, curdles, right? It does not become sour. Because raw milk contains beneficial bacteria, which offsets the negative stuff. Whereas pasteurized milk, it's like devoid of any bacteria. So what was, so you're probably better with remembering the history on what, there probably was some crazy thing that happened where lots of people got sick.

Starting point is 00:54:46 And so all of a sudden we made a hard choice. They were feeding cows, what they called brewers mash, which was leftovers from. It's like silage, right? Yeah, like like what we're corn mash and all kind of beer brewers were throwing away waste. They were using that and feeding it to the cows. They also had cows that were in cramped quarters dirty. This was during the, this is like 1800s, early 1900s. And the milk would come out bad because the cows were sick. So kids were dying and people getting sick from this milk. It was a blue tint, like you said, because it wasn't very healthy. So Louis Pastrore invented the pasteurization process, which was to basically make the milk totally devoid of any bacteria. Now you can have this bad milk and not die.

Starting point is 00:55:28 But if you have raw milk from healthy cows, it's fine. It's totally fine. It's wild how we make a knee-jerk reaction over something that happened. You know, it's illegal to sell raw milk in most states. I heard that. Yeah, crazy. They make laws against it. There were people, I could could I should find this I remember

Starting point is 00:55:45 So long time ago, you know, that's some crony capital is bullshit There was a there was about competition. There's I there's that you can find these videos where there's a raw dairy selling raw milk directly to people yeah, and there's literally Agents from the government rating them like their milk It's from the government rating them. Like if they're milking, like if they're siphons. I've seen videos like that. Yeah, dude, and these are like farmers, like what are you doing? That's the only thing that's been

Starting point is 00:56:08 that's been that's been that's been that's been that's been that's been that's been that's been that's been that's been

Starting point is 00:56:16 that's been that's been that's been that's been that's been that's been that's been that's been

Starting point is 00:56:24 that's been that's been that's been that's been that's been I was like, what? I had never heard of that. What are you talking about? Yes. Look that up too, Doug. That was the skittles. Did you find just tons and tons of skittles to fatten them up? That's funny, too. Because they're cheap. Yeah. Yeah. It's too bad. The cows are happy though.

Starting point is 00:56:34 Yeah, yeah. Pupin rainbows. All day. Oh, who's our shout out? Oh, I got one for you. Yeah, yeah. I got a trainer on Twitter. She's pretty good.

Starting point is 00:56:44 I like her content. I couldn't find her based on this spelling of her name I got her so her she's my Twitter on Twitter McKenzie Smith. So M-A-C-K ENZ IE and then Smith so at Smith McKenzie On Twitter is what you're fine at Smith McKenzie. Anyway, she's a trainer really good. She's got 84,000 followers I like some of her content. so you can go check her out. Just recently found her, I've never heard you talk about her. Yeah, I found her, she commented on some of my stuff and I said, do you listen to mine pump?

Starting point is 00:57:10 Absolutely, I look through your stuff. It says, be good, shout out. Oh, cool. Very cool. Hey, check this out. We work with a company called Organifi. We've been with them for years because they're phenomenal. They make super food blends that make it easy and convenient

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Starting point is 00:57:44 Go to organifi.com. That's ORGANIFI.com. Forward slash mine pump, then use the code mine pump for 20% off. All right, here comes the rest of the show. Our first caller is Alex from Indiana. Alex, what's happening? How's it going? Good, how can we help?

Starting point is 00:58:00 Cool to talk to you guys. Okay, so I've got kind of a general question, and then I'll give you some background as to why I'm asking for me. So what is happening if someone is building strength consistently, but not really putting on a whole lot of muscle mass? And for me in particular, I'm wondering if part of it

Starting point is 00:58:22 is my family, we're small people. My parents are very small too. And then I also have a 15 year history of really heavy endurance training. So like marathons, ultra marathons, and things like that. Okay. So a couple things. Yeah, so there's a lot of factors that play into strength. There's the size of the muscle fiber. Strength is also a skill. So there could be improvements in skill, improvements in how muscles are working together. There could be energy production. Like you could

Starting point is 00:58:57 take caffeine and you'll be a little stronger. You could take creatine, increase ATP, get a little stronger. You get more central nervous system output. So there's a lot of things that contribute to strength that have nothing to do with muscle fiber size. Also, sometimes people gain muscle and lose a little body fat, and they can't really tell, so they think that they haven't gained anything. Nonetheless, if you continue to get stronger,

Starting point is 00:59:22 you can almost always guarantee that muscle fiber size increases will follow. So, that's always going to happen. But when it comes to strength, strength is so many different things, not just muscle. In fact, on the flip side, you can get bigger muscle fibers and actually not be, and actually be less strong. And you see this with bodybuilders versus strength athletes, like powerlifters, or when a powerlifter switches to bodybuilding, for example, they'll often get bigger,

Starting point is 00:59:48 but lose a little bit of strength because they're training for muscle-fibre-size-lest than the other things that I mentioned. So the most common answer is that you are just not eating enough calories to put actually weight and size on, and but you are improving your skill at the exercises and your CNS is getting better and so you're seeing that translate into more weight on the bar, but you're not seeing more Size on your body because we're just not getting enough calories. So it puts a little louder. So yeah, that's that's the most common Ants. This is not uncommon. This has happened many times with clients of mine.

Starting point is 01:00:26 And normally it's just, we simply are not eating in a surplus enough to actually put size and weight on, but we're getting stronger and you're getting stronger because you're getting better at the skills that you're doing in the gym. Yeah, oftentimes with a client, Alex, I would train somebody and we would see strength gain, strength gain, strength gain, strength gain, and then all of a sudden, boom, muscle size

Starting point is 01:00:49 would pop on their body. So at some point, you'll see muscle. But also, how much stronger are you? You're talking about being stronger. Like, what are we looking at in terms of, you know, your lifts and your training? Is it nominal or is it a big change? Um, it's pretty big. Like I said, I shifted from like ultra endurance training. So primarily just running, just cycling, switched over to almost exclusively strength training.

Starting point is 01:01:18 And so in the past year, like my deadlift, for example, has gone from 145 to 225. Like my deadlift, for example, has gone from 145 to 225. My squat went from about one back squat, went from about 125 to 175. So it pretty significant, but for someone my size, maybe I just need to be putting more calories in to see the muscle mass. What does that look like, your calorie intake? So I just started tracking about two weeks ago and I'm five, eight, about 150 pounds. And I would say it's about 2800 to 3200.

Starting point is 01:01:58 Now that I'm tracking and really trying to shovel food in, I mean, I know when I was endurance training, I know now that I'm tracking, I was under eating for probably a decade plus. So there's also the possibility that you're having a very nice exchange too. So where maybe sometimes you're a little bit in a surplus, other times you're a little bit in a deficit.

Starting point is 01:02:22 So you are building muscle, you are getting stronger, but then you're also kind of leaning out too. So how do you feel like, are you happy with the way you look? Do you want to be bigger and do you feel like you're kind of getting leaner too? Like, have you gained any muscle? Are you tracking this? Yeah, I'm not tracking as far as I haven't been taking pictures. I'm not measuring my biceps or my legs or anything. It's really just how I look in the mirror. I definitely would say I'm leaning out a bit. That's what's happening. Yeah, bro, you got a nice exchange going on.

Starting point is 01:02:55 That's what's happening is you're getting your building muscle, but you're also leaning out. And it goes back to the calories, which means you probably have a couple days where you're like, man, I hit my good calorie intake. And then you have a of days where you're like, man, I hit my good calorie intake. And then you have a couple of days where you're like, oh shit, I didn't get enough calories. So you lean out on the low calorie days, and so you lose a little bit of body fat.

Starting point is 01:03:12 The days you're in a surplus in training good, you're adding a little bit of muscle, and then what it's looking like in the mirror for you is, you don't feel like you're getting bigger or more muscle because you're not getting bigger in size, but you're getting leaner. I would make the case you're actually in a really good place, but if you want more size than just simply adding more calories or reducing, I don't know what your activity looks

Starting point is 01:03:34 like outside of the gym if you're a really active guy still. You know, the here's another thing too, the strength gains that you listed are not, I wouldn't expect a lot of muscle from those strength gains considering you went from ultra endurance training to strength training. So that's expected. I would expect to see somebody who does pure endurance training to go to strength training and gain 60 pounds on their deadlift or squat. I would expect that and I wouldn't see a lot of muscle from that.

Starting point is 01:04:01 I would see like four, four pounds or five pounds of lean body mass. Now at this point, at this point, pushing the calories, continue strength train, you're gonna see more muscle gains. You're gonna see more. It'll start shifting for sure. Yeah, and if your weight has stayed the same, but you lose, you've lost some body fat or you look leaner,

Starting point is 01:04:20 you've definitely gained muscle in burn body fat. So it's probably like four to four. You probably gained four pounds of lean body mass and lost four pounds of body fat or something along those lines. Got it. Okay. Yeah, and then along those lines, I'm also wondering

Starting point is 01:04:33 because I still love to run and cycle, but I'm almost afraid to go back to running or cycling too much and then affect my strength training. So is there like a ratio? I mean, I'm really just, I'm probably doing full body lifting three to four days a week and then maybe running and biking two or three days a week. And I try to keep it under 60 minutes. Yeah, well, look, here's the challenge though.

Starting point is 01:05:02 You love it. Yeah. I mean, you love it. So I wouldn't, I mean, I don't think it's worth a few extra pounds of muscle if you really enjoy and love doing it. It's also, here's a good experiment to do with yourself because this is always a challenging predicament that we get in when we're advising or coaching people.

Starting point is 01:05:19 Like, I never want to tell somebody like, hey, you like running and it's good for you. It's healthy. Stop doing it. But you also are having this challenge with putting weight and size on. So if I was coached, you like running and it's good for you. It's healthy. Stop doing it. But you also are having this challenge with putting weight and size on. So if I was coach, you were my client and you were expressing that to me.

Starting point is 01:05:30 I'd say, hey, you know what? The next month, I don't want you doing any of that stuff. Let's just see what happens when we completely reduce that and see if you're happy with the size you see coming on. And then afterwards, if you're like, man, Adam, I did put a little bit of size on, but boy, I really miss running. And I'm like, let's do it. Then we can get back to it. So it wouldn't hurt to run in an experiment on yourself to see what happens when I cut out all this extra activity. And by the way, this is a a similar situation that I was in in my mid-20s

Starting point is 01:06:00 when I was early 20s, when I was trying to put size on and playing basketball every day. And I love playing basketball. It was a passion of mine to play pickup games every day. I had a court in the gym that I worked, but I was struggling so bad. So I said, okay, I'm going to cut out basketball from up. Doesn't mean I'm going to cut out basketball for the rest of my life. I just want to see. And I put 10 pounds on and it was like, oh, well, okay.

Starting point is 01:06:21 Well, there it is. I'm burning way more calories than I'm consuming. And that much activity is just too much for my goals currently. So I would encourage you just to do a 30-day experiment so you can see what that would potentially do to your body. And then you make the decision at the end of that, how much you like that and do you miss the running and then go from there. I'll predict that you'll miss it. If you've been doing endurance this long and you enjoy doing it, I think it's not gonna be a worthy trade.

Starting point is 01:06:48 Of course you will. I'll miss basketball. Yeah, I'll tell you what, I'll tell you what Alex, here's another option. You're doing cycling and running, you said three days a week. Yeah. I would lift two days a week.

Starting point is 01:06:59 Two full body workouts with that, I bet you'll gain muscle. You'll probably gain size from doing that. Three days a week plus that is too much of everything. So I would cut the strength ring down to two days a week full body, and you'll probably see size gains from that, and continue doing your cycling and your running.

Starting point is 01:07:15 Okay. And keep the calories consistent. Yeah, keep the calories consistent. Al, so you running one of our programs, what are you running right now? No, just something that I've made up. Oh shit. Oh, okay. Let's Yeah, maps in a ball coming your way. Yeah, maps in a ball like two two foundational workouts a week. That'll be perfect for you Okay, great. Appreciate it. You got it, man

Starting point is 01:07:37 Thanks for calling. All right. Yeah. Thanks a lot guys. Appreciate the help. You got it So I want I wanted to wait for him to hang up for me to argue with you because I don't want to keep going with him. Yeah, yeah. Like, really, I don't, I don't agree with that. Yeah, I don't agree with that. I think at the bare met, if he keeps, if he keeps his cardio, if he keeps his running and cycling the same, three to four days a week of lifting plus three days a week of running

Starting point is 01:07:59 and cycling is just too much of everything. Oh, yeah. And let's see. I don't disagree with that. But the recommendation of scale, the, the lifting down, if he keeps the, if he keeps the running and's what I was talking about. But the recommendation of scale the lifting down. If he keeps the running and cycling, that was the conflict. Yeah, but you just kind of told the guy

Starting point is 01:08:11 what he naturally would gravitate. You'd be like telling me the basketball kid, like, hey, keep your basketball going that way, but just drop your strength training and let's see what happens. Well, that means I'm not gonna build any muscle. That's, remember, that's after I said, you'll probably gonna miss it.

Starting point is 01:08:23 Yeah, but I he didn't hear that, bro. He's like, well, he'll probably gonna miss it. Yeah, but I, he didn't hear that, bro. He's like, well, he'll hear it now. I feel like, I feel like, the, this is a perfect example of when people are, are kind of teetering back and forth between two things they really want, right? And he, for most of his life, it sounds like he's been this ultimate.

Starting point is 01:08:38 What would 30 days of like cutting it out for a while, just to show this guy, this, this experiment of what it, that potentially, no, I see what you're doing. I, 100% see what you're doing. of what that potentially is. No, I see what you're doing. I have 100% see what you're doing. Like if he was my client, that's what we're doing. Well, yeah, because it's more of 100%. Look, here's a deal.

Starting point is 01:08:51 When we communicate to people on the show, you know, there's two elements to it. One of it is, this is like a client. The other one is this other people listening. When you're working with a client, the most effective thing you can do, which is what you did, is have the person reveal it to themselves. Yes.

Starting point is 01:09:06 Because if you say it, it's true or false, if they say it, it's true. So yes. Now, the reason why I said what I said was because we're not going to, you're not my client, I'll get to talk to him again. And so if you reach his that point and he's like, I miss it, but I still want to build some muscle, and it's okay, keep doing what you're doing, but scale down the strength training down from three to four days a week, down to two, and you'll still build a little muscle doing that. But in terms of the strength gains without the muscle following, especially as a beginner,

Starting point is 01:09:34 you're going to gain strength quite rapidly before you see any size. That's quite cool. I also don't know if just one dropping one day of weight training is going to be the thing. I mean, that's such a minimal amount of calorie expenditure. So what you're gonna do is calorie wise is gonna be so minimal. I think one of his number one problems right now aside from doing too much totally,

Starting point is 01:09:55 which I think we're all in a green soon, is that he's doing a lot of cardio activities too. Yeah, it's not for the calories. That's not why I said that. It's just too much work. He just over, he's just training too. I know, but if he's still, my point is if he's still burning that many calories because you didn't tell him to reduce some of that, he's still not going to school anywhere.

Starting point is 01:10:12 We're still a mixed signal and the signal is so loud from years and years of the same thing. Yeah. So you haven't really like reset the programming there yet. Yeah. Look, when I've trained some pretty hardcore endurance athletes towards the end of my career, a couple Ironman athletes and triathletes, and they gained muscle with one day a week of strength training. I had to scale it. Now, this was, of course, they didn't cut down their other training.

Starting point is 01:10:37 So the whole point was if you don't cut the cardio, then you can't do a lot of strength training. If you want to build muscle, three to four days a week of strength training for the average person who doesn't do running and cycling. I don If you want to build muscle, three to four days a week of strength training for the average person who doesn't do running and cycling. I don't disagree with that. I don't agree with that.

Starting point is 01:10:48 You're under the assumption he's just gonna keep piling on the cardio, right? I don't, I don't make sense in that area. Yes, that's what I'm saying. I don't disagree with that. I agree with that. We're on the same page with that. I just, I think we just set this guy off on a path

Starting point is 01:11:00 of next 30 days, he can see shit. Yeah. That's what I mean. He'll listen to, he'll listen'll listen to hopefully this is his priorities. Yeah, whatever. So he can go in both directions, but what it's everyone he chooses, like if you really want to gain that muscle,

Starting point is 01:11:13 you gotta really have a halt stop and like reprogram. Listen to what you're doing. And I know part of like the dance that you are trying to do right now too, because it does come off hearing me go, like cut out your running, you know there's people that hearing me go, like, cut out your running and go, they know there's people that like freak out, like, such terrible advice, it's so healthy.

Starting point is 01:11:29 Like, I'm not, if it's for you. But if you're changing for ultra marathon, you wouldn't be like loading all the calories and like, just purely like, focus on anaerobic trance. Right, right, and be ridiculous. And what Sal said is exactly right. I want to reveal to him. That's right.

Starting point is 01:11:43 I want, and you want him to see it for himself? That's right. Otherwise it doesn't work. In 30 days, by the way, if you're a hardcore marathon person, taking 30 days, it's probably going to be healthy for you. So it's not not healthy. And I'm not saying that he shouldn't keep having gained size just from taking time. That's what I want him to like, to me, I was like, that person, just like, like, all I did different. I wasn't even programming well back then. When I remember I early 20s, I wasn't even programming well back then. When I remember my early 20s, I didn't know what the fuck I was doing. I was lifting like crazy.

Starting point is 01:12:08 You just cut out the basketball? I just cut out the basketball, put on 10 pounds of muscle. Like literally it felt like overnight. And so to me, it's like, you just, and then going forward, I didn't stop playing basketball forever, but it really opened my eyes of like, okay, there's definitely too much.

Starting point is 01:12:23 There's a trade off. Yeah, there's a little bit of a trade off. And so how do I still incorporate what I love, but then recognize too that I can easily let that get away, because just like I'm sure this, who does this, it's, I mean, I can get lost in playing basketball and go, oh, I'm gonna go play one game for 30 minutes, and then I'm there for three hours, because I love it, which is, which is what someone like this does. If you love that endurance type of sports, like he probably goes,

Starting point is 01:12:46 I'm gonna go for a little light job four hours later. Yeah, yeah, yeah, yeah. Yeah, no, it's working with clients and for at risk of sounding condescending. It's a lot like raising kids in the sense that you could tell your kid to wear a jacket because it's cold. It's not nearly as effective as your kid not wanting to wear a jacket, you go outside. It's just human psychology. And they're like, oh my God, it's cold, I need to wear a jacket because it's cold. It's not nearly as effective as your kid not wanting to wear a jacket, you go outside.

Starting point is 01:13:06 That's just human psychology. And they're like, oh my God, it's cold, I need to wear this jacket. So, you know, what you were doing was essentially that. It's like, you're trying for 30 days and then the answer will reveal itself to you. You know, I'm just, I also, now I'm aware, you said that so I'm trying to communicate

Starting point is 01:13:19 to the audience at large at the same point, but if you were my client, I was to exactly what you said, so. Our next caller is Stephanie from California. Stephanie, how can we help you? Hey guys, well, I got to say, I really appreciate having this time to ask my question on air. It's just awesome.

Starting point is 01:13:39 You guys have been an amazing contributor to my days guys have been an amazing contributor to my days and for perspective on fitness and health and lifestyle. You're refreshing. I don't know how you guys found each other, but you make an amazing combination. Thank you for everything. Thank you Stephanie. It was a tender. I want to read off from my original question as Doug had asked and basically it says here, I am writing you all because all my life I have been an intuitive eater. It occurred to me a while ago, though, that measuring food can be helpful for some people. And recently, you all have had, have inspired me to be intentional about the idea. And I want to learn how to measure out my food to get a knowledge, the best practices of how to incorporate weighing food to get an idea of what I eat,

Starting point is 01:14:48 how that breaks down, also in macros and calories. This will be very helpful to coach my clients. I'm finding intuitive eating is not the way for everyone to get their results. So it's really important that somehow I can convey that to not just for, I'm going to try it, but I'd like to convey it to my clients as well. This is a good question. Before I let Adam, because Adam is, I mean, he's definitely the expert one of the experts to measure when it comes to this, but before I let him go, I'll say this within two-it-a-veeding, I'll say this with intuitive eating,

Starting point is 01:15:25 you're intuition, if you will, just for lack of a better term, is gonna be based on your knowledge of what you're eating and what's in the food. So, how you feel and how it affects you. So weighing your food, measuring your food is a part of getting the intuition or eating in a way where it's intuitive eating

Starting point is 01:15:44 towards very, very effective and accurate. Without that knowledge, then you go off how you feel, which is still good, but you don't have all the details. So you don't know grams of proteins, fats, and carbs, you don't know calories. So this information helps with the intuitive eating type process. So it's not separate from, it's actually a part of.

Starting point is 01:16:05 So I'm assuming the question is in regards to things like, do I weigh my food before I cook it or is that where we're heading with this question? Well, in the most practical sense. So let's say, you normally go and you go to the kitchen and you get your food for the day. Now putting the scale into inserting that into that process. Okay. And making it really a smooth process like it's actually woven into

Starting point is 01:16:33 the flow of basically adding in this extra step. And how do you do that without making it kind of bumpy? Okay, that's a great question. This is where I think meal prepping is really valuable. Like the idea that you're going to cook every single meal or make it in the kitchen real time right before you eat it and consistently also weigh it is unrealistic and you'll probably not be consistent. So anytime I teach clients how to calculate or track macros, we schedule a prep day in the week.

Starting point is 01:17:07 Whatever day that you have where you can spend four hours or so in the kitchen or barbecuing or however you want to prepare your meal, and then you do it in bulk. Like let's say, the primary sources of meat for the week for me is going to be salmon, chicken, and steak. I like to barbecue a lot, and so I will barbecue all of it on the grill, and then I will portion it all out into, into tupperware, and I will wait,

Starting point is 01:17:35 for me, I'm eating eight to 12 ounces of meat, and so I'm weighing all that out. I'm putting it, then I go cook a huge thing of rice and sweet potatoes, and I portion all that way, all of it, portion it out into. And so now I have in my refrigerator, two or three different types of meals, and say, total of 15 to 20 of them that are stacked up

Starting point is 01:17:58 that I can pull from. And I really, I don't force myself to make every single meal for the day. I realize that, you know, there's gonna be a time when I swing into Chipotle or I do something like that that's not prepared. Ideally, I want my clients to eat 90% of the food that they prepared themselves, only because there's so much room for air if you eat out a lot, where people make a mistake that are measuring or tracking macros is if half of their food is eating out and that's really tough because of how

Starting point is 01:18:33 controlled that is. For example, you go to Chipotle and just because you can get online and say, oh, a protein bullet Chipotle is 600 calories. Well, if you've ever been to Chipotle and you get Susie on Tuesdays, she's super stingy with the chicken. But Richard on Fridays, boy, he's got a heavy hand. And tricky.

Starting point is 01:18:54 So they can be off by a lot. So like leaning on the stats that are on the internet or on their board or whatever that says, that's not a good way. So you wanna measure and track and weigh yourself to get an idea, but that's what it looks like. And before, after you cook it, I think that matters with that is being consistent. So I normally will cook all my meat

Starting point is 01:19:19 and then weigh it afterwards. So that's a common question I get like, oh, do I do it before I cook it or after? Well, whatever you decide to do, do it afterwards. So that's a common question I get, oh, do I do it before I cook it or after? Well, whatever you decide to do, do it consistently. Because at the end of the day, we have to first track to get an idea of your baseline. And so whatever you're going to do consistently is the most practical way to do it.

Starting point is 01:19:38 And we're splitting hairs on arguing, oh, well, after you cook it, you lose the water. Yeah, you lose the water. And it's like, that doesn't matter. Like, as long as you're consistently weighing and measuring the same time, but that's how I would structure it. Does that kind of answer what you're looking for?

Starting point is 01:19:53 Yeah, in a big way. OK. I didn't even, that didn't even occur to me to treat, to, you know, just make it ahead. And this is, and it also makes the flow of actually eating You know you think about it one time and one clump of four hours or whatever it is and then It's all waiting out to think about it for another whatever five days This Stephanie this is also a great way to navigate the world, you know if you live in a modern society

Starting point is 01:20:23 Food is everywhere. It's you know, it's it's a modern society, food is everywhere. It's, you know, it's a luring, it's cheap and expensive and fast. But if you have all your meals set up, you're planned ahead. And so it's very easy to eat healthy in this fashion. The other thing too is once you do this for a little while, you get a pretty good, now unless you're a bodybuilder. So if you're a bodybuilder, you're competing on stage, you got to measure to the gram. I mean, you want to be perfect, but most people don't care about that. They're not trying to get on stage 2% body fat.

Starting point is 01:20:51 They just want to look good and be healthy. Once you get a good idea of what three ounces of chicken looks like, of what a medium sweet potato looks like, a cup of rice looks like, you know, a cup of broccoli looks like. Once you, you can eyeball it afterwards, and you're gonna be close enough to where you'll have a pretty good grasp of what your body needs.

Starting point is 01:21:10 So, when I would track and measure, I only did it for a short period of time. Now, can eyeball something and have a pretty good idea of, okay, that's 12 ounces or that's eight ounces of whatever I'm eating. I know how many grams of protein and fat is in that kind of particular food or whatever. And from then on, I don't have to do it as much is in that kind of particular food or whatever.

Starting point is 01:21:25 And from then on, I don't have to do it as much, unless I'm trying to get super detailed. It's incredibly revealing for your clients to do this. I have never met a client one who I've made track, measure, weigh food, and it was their first time doing it, and they did not come back to me going, holy shit, I had no idea.

Starting point is 01:21:43 I've filled in the blank. I had no idea. Yeah, everybody. Fill in the blank. You know, I had no idea that the sweet potato I was eating was as high a calorie as I thought it was. I thought that was a medium one. When I weighed it measured it, it was like four times the size of what I thought I was. Or on the flip side, I had no idea that, you know, six ounces of chicken was that much.

Starting point is 01:22:00 I was only eating three ounces of chicken. That's right. Oh, I thought I eat a lot of protein because they have a turkey sandwich for lunch and they always eat like a steak or chicken dinner at night. And so then their head, they're like, oh, yeah, I eat protein a lot. But then when they measure, they go, oh, shit, I'm not even getting half of the protein I should be. So incredible, incredible tool for a coach or a trainer to give insight to your clients.

Starting point is 01:22:23 And then the ultimate goal is to be like Sal said in two to a meeting. I mean, that's, but this is laying the foundation so you can do that properly because you now have been educated on like your own habits, behaviors around food. Think of it this way, Stephanie. You're obviously a trainer.

Starting point is 01:22:36 You mentioned your clients. So think of it this way. If you, and I see here in your notes, you didn't bring this up, but you were a sparring partner for boxing. So you understand, you know how to box. Okay. At your level and skill, obviously you were sparring partner.

Starting point is 01:22:51 When you're throwing punches and you're slipping jabs and you're moving, at this point, it's somewhat instinctual, right? You know how to move, you got the footwork, but it wasn't instinctual at first. At first you had to like count and pay attention and move your body this way. And here's how you throw a jab,

Starting point is 01:23:06 make sure your hip goes in this position here. And when you throw a hook, put your hand in this position. So before you could become intuitive, you had to be super aware of every step that you were taking. This is how people get to intuitive eating. They have to know the steps, count the steps, they have to be hyper aware, focus on them, and then eventually they can become intuitive. But intuitive doesn't come from not knowing the steps, count the steps, they have to be hyper aware, focus on them, and then eventually

Starting point is 01:23:25 they can become intuitive. But intuitive doesn't come from not knowing the steps. Then you're just intuitive off of nothing. Then it's just guess work or my cravings, in which case it'll never work. Okay, I ask another question. Go for it. What about when you're maybe it's just not a meat, a vegetable, and say a rice, whatever, whatever you're adding, the oil and the other little ingredients that go into say if it's

Starting point is 01:23:56 a combined dish, like a casserole, would you measure out the spices and the little ingredients as well. And that's just the calorie dance. Just the big the calorie dance ones. Like if someone's using like and here and honestly, I actually do wouldn't I actually didn't even this is competing. I actually didn't even track my olive oil, which some people might think that's crazy, but I I knew how much I was using. So I had an idea.

Starting point is 01:24:21 So I really would I would make a client just become aware like cause you might find this and I have had this where, I'm like, I can't, I'm scratching my head, I can't figure out why my client isn't losing weight. And then I find out they cook every single meal three times a day with olive oil and they're doing four tablespoons in there. It's like, oh shit, we're missing way more than. It's 400 calories.

Starting point is 01:24:40 Yeah, so, okay, you know, for those reasons, yes. But if you are, you know, lightly using it to coat the pan to cook your meat and stuff like so, yeah. So, okay, you know, for those reasons, yes, but if you are, you know, lightly using it to coat the pan, to cook your meat in, stuff like that, I'm not, I'm not really worried about that, especially if you consistently eat that way, it'll get factored in by you just being consistent with your eating and realizing if you're gaining or losing. I think that those little details like that are a bit overkill. Okay, got it. Okay, that's very, very helpful. I can picture this. Thanks for calling in Stephanie. Stephanie, are you all right? Thank you guys. Are you currently using any of our programs right now? I went and got your January offer. Oh, absolutely. So I've got a bundle of anabolic prime and I think I see I've got prime anabolic

Starting point is 01:25:31 performance and aesthetic. You came in a bundle. Yes, perfect. And I'm just trying it out for the first time this month. Oh, awesome. Oh, great. Keep us posted as you go through it. Use prime on your clients.

Starting point is 01:25:43 That'll be valuable for them. Yes, absolutely. I love it. So thank you for everything, guys. You got it. 70. All right. You know, it's such a, you know, if you've been doing this for a long time, like us, you don't even remember to answer or talk about this kind of stuff. But you know how many people listening right now? Yeah. That that just was so valuable because it's so basic, but it's such a big rock in nutrition. Like, just this, what we just talked about right now for people who are getting started makes, can make such a huge difference in their progress.

Starting point is 01:26:13 It's very insightful. It's very insightful. Yeah, I want to elaborate a little bit on my statement around olive oil, because I know that it's going to trigger somebody for sure that's going to be like, whoa, that's fucking crazy. Yeah. Try and break down the math for me on how much, the point that I was trying to make that, I think sometimes people really overcomplicate this process.

Starting point is 01:26:32 If you consistently use olive oil in your foods, and it's, and the same amount, the same amount, the same port, like I said, yeah, coating the pan, or you always add so much to your vinaigrette, dressing or whatever, if so much to your, you know, vinaigrette, you know, dressing or whatever. Like if you do that consistently and you go through a process of weighing, measuring and tracking your food for say a couple of weeks to figure out

Starting point is 01:26:52 where your caloric maintenance is at, it's not a big deal. Because it's going to be there. It's right. It's going to, it'll work itself out and just be consistent with that. Now, that doesn't mean I'm saying that, you know, the calories in olive oil doesn't count. It's that it's a small enough thing that you're doing. And or it's something that you're doing a lot of. You're doing a lot of it, then you become aware of that just through this process of tracking everything. But I went all the way to the level of competing on stage and never measured in way.

Starting point is 01:27:22 Because it was already accounted for. So to put it differently, if you were tracking your food and then you're like, okay, looks like my maintenance calories is 2,500. And then you go and you aim for 2,500, and then you add olive oil. Now it makes a difference. But if you originally tracked it and you didn't count the olive oil and you said, oh, it's 2,500,

Starting point is 01:27:39 but there's an extra, let's say 200 calories of olive oil in there. And then you go and you aim for that 2500, but the olive oil is still in there. It's the same, both times. It's there. It really doesn't matter what the number says. It's all there. So it's consistent and you're tracking

Starting point is 01:27:53 and you're seeing how your body's responding. It doesn't matter. So that's, and I'm glad you brought that back up because people are like, of course you have to count the calories. Well, you do if you add it and it's new, but if it's always been there and you've been tracking, then it's already accounted for.

Starting point is 01:28:04 Yes. All right, our next color is Cole from Wisconsin. Cole, what's happening? How can we help you? Little guys, how's it going? I appreciate you guys having me on and answering my question. I've kind of spammed it out to all of your platforms over the last week or so. So I appreciate you getting into me.

Starting point is 01:28:22 Awesome. I want to start this a little bit different than the typical thanks for all you do. So to keep it short and sweet, sound, I really admire how you articulate when educating the audience on the different topics that you guys discuss. Adam, I love how you're authentically yourself and your opinions are your opinions. But you also have no problem admitting when you're wrong. Justin, I resonate with you the most. As what I perceive to be the most reserved one, but when a topic comes up that you're confident in talking about, you jump right in and own it, and then Doug shout out to you for managing all

Starting point is 01:28:55 these big personalities. Thanks, man. Right on. Thanks. Appreciate that. And also a real quick shout out to my girlfriend for introducing me to your guys' podcast a couple of years ago. You guys have had a really big impact on how I've sort of reshaped my fitness journey for the first eight to ten years of my fitness life. I was the guy in the gym doing way too much, beating my body up seven days a week no matter how I was feeling. Now I'm in a place where I listen to my body and although I'm still in the gym probably five, six days a week, two or three of those days are low intensity mobility type training

Starting point is 01:29:29 that I stole from MAPS performance. So thank you for that. Sounds like a keeper. Yeah. And then, so to get to my question, I recently turned 30 and I wanted to start focusing more on just my overall wellness instead of just focusing on trying to get big, which is where I've been for the last 10 years. I definitely identify with the hard gainer.

Starting point is 01:29:52 I guess I'm just going to approach that as more of like just focusing on my overall strength. I know you guys have talked about in the past, how even if your macros and programming and sleep are all right, your results won't be there if you have any hormone and balances or nutrient deficiencies so I'm looking for advice on where to start with getting tested with or getting testing done with those things I basically just want to do a full diagnostics test on my body to check for hormone and balances nutrient deficiencies and also just to get like an idea of my overall gut health if that's something that I can do. Some things I've noticed, it's hard for me to put on and keep

Starting point is 01:30:31 muscle. I've got some like low energy here and there and then I can I can also be moody which I know Adam relates to. I've heard you guys talk about Dr. Carole, regenerative, transcend all on your podcast. Do you recommend that I go through one of them or should I go through my PCP? And also at what point do I start looking at my metabolism as perhaps being too fast? I don't know that this is for sure a bulk, but based off of like some of the macrocalculators I've used, I've been eating like 36 to 3800 calories a day. And I'm getting stronger, but the scale hasn't gone up at all. So just looking for like overall thoughts and opinions on all that.

Starting point is 01:31:14 All right. I would start. So I would go Dr. Stephen Cobrall. For sure. What's he called? What's he called the, what's he called the big four, the big four? What is he got? I can't remember. There's four, there's four or five specific tests that he'll do. That'll look at things like inflammation, the look at gut health, the look at, you know, stress, markers of stress on the body. So I would do that. I would also go to mphoromones.com

Starting point is 01:31:42 and I would schedule a hormone lab test. For two reasons. One, I don't think based off what you're saying, you have, it plus your age, you just turn 30. You're probably okay, but it's a good idea to get a baseline, because if everything is good, and then when you turn 40, and you notice big changes, you can reference back to the time

Starting point is 01:32:03 you got your hormones tested, and you can see where they were. Also, you could do the things that Dr. Stephen Cabral's team tells you to do and see if how that affects key hormones like testosterone, for example. So if you did those two things, you would have all your bases totally covered. And then from there, you could follow the protocols. Dr. Stephen Cabral's team is going to go the natural route, and that's always the best place to start.

Starting point is 01:32:27 Adding exogenous hormones, that's the second option. That's when all the natural stuff isn't helping. You're at some deficiencies that are causing declines in quality of life, in which case exogenous hormones then can become, you know, the risk versus benefit starts to look pretty favorable. But I would start with Dr. Stephen Cobrall and get a baseline hormone lab test and then take it from there, follow the advice of Dr. Stephen Cobrall's team and then get another hormone test maybe three months later and see how things have changed. But that would be the place to start.

Starting point is 01:33:02 And if there's anything that you could modify or change, one of the tests that the functional medicine practitioners at Dr. Steve Goprol's team, one of those tests will say, we'll show you, it'll tell you what you need to focus on if there's a nutrient deficiency because they do mineral testing, they do stress testing. You'll be able to see how to optimize yourself naturally,

Starting point is 01:33:23 for sure. So valuable, I think that one of my favorite things that we've got to do in the last eight years is to link up with both the teams that you're referring to. Even all the years that I've been doing this, I get so excited every time I get to actually sit down and talk to both of them because the insight that I get, I'm still learning to this day and every time I'm, I get shocked or I learn something new after we go through one of these tests. Also, take advantage of the forums. I don't know if you're on there yet or not already, but you know, part of them being partnered with us, we've created two free forums on Facebook that have got their team and their working. So you can literally go in there and ask whatever question

Starting point is 01:34:05 and they're very responsive. So both those forums are incredibly valuable. I know we don't promote them or talk a lot about them on the show, but definitely take advantage of being in there, especially once you go through the testing and all the questions you may have, or, you know, oh, alternatives, like, hey, I'm trying x, y, and z are these or something else I can do to help these levels out,

Starting point is 01:34:25 and they're an even better resource than we are for those specific things. So, what's the website for Dr. Stephen Cabral? Is it Stephen Cabral.com? Okay, so Stephen Cabral.com, Stephen spelled with a pH. Got it. So, is that different than that?

Starting point is 01:34:40 MpHormones.com? Yes, mpHormones.com, you're gonna get, that's where you're working with, Hormone Specialist getting Hormones test. Dr. Stephen Cabral's team is all functional medicine. So they're looking at inflammatory markers, mineral tests, nutrient deficiencies, and they're going to work with you on, they'll use supplements, but everything's natural.

Starting point is 01:34:59 There's no exogenous hormones, nothing like that. The hormone test, I think, is important just to get a baseline. Also, to see how the natural changes may affect your hormones, worst case scenario, which I don't think is the case because you're age and your history of exercise, worst case scenario, you're in a position where the natural means aren't helping. You have some kind of a hormone deficiency that's at a range. It's causing a quality of life to decline, in which case then you use medical treatments know, medical treatments. But I would do both. If you're looking to optimize everything, I would do both.

Starting point is 01:35:30 But that order you outline specific issues. Yes, for all. So important, and I wish like everybody can listen to this in terms of like, you know, going that route first to find any underlying issue. And this could be any kind of like auto immune, underlying issues, could be inflammation, this could be a deficiency, but to tackle that, a lot of times will be transformative on its own,

Starting point is 01:35:53 which then you'll feel and experience in terms of like how your hormones will just naturally balance themselves out from that. So, but to that point of just getting blood work done, I think like having that baseline knowing exactly where you are to be able to navigate from there. So the combo of both is a powerful thing I wish I had for my clients back when I trained. Yeah, that's great. That was one thing that I was concerned about as I don't have any sort of baseline.

Starting point is 01:36:18 So even if there was some sort of deficiency, I wouldn't even know. So I think it's a good point that having that baseline for when I do turn 35, 40 sometime in the future is a good place to start at the very least. No, this is perfect. Good timing too. Yeah, I'd love to hear your feedback after you go through. It's always interesting, somebody who's into health,

Starting point is 01:36:36 fitness, take care of themselves, your age, and then gets these tests done to see how enlightening it was for them. Cool. Yeah, absolutely. That's super helpful. I appreciate that. Awesome. Thanks for calling in. Yep. Definitely. Thanks guys. Keep it good work.

Starting point is 01:36:49 Yeah, I want to emphasize the, you know, doing things with lifestyle naturally is always optimal, always optimal. That doesn't mean, however, that it's always going to work. It often does. Oh, look what happened to me. That's right. I spent almost two years going the natural route after I came off a testosterone, working my ass off, and I saw some, but not very enough for me to be like, this is how I want to feel for the rest of my life, which is what led me down that route.

Starting point is 01:37:19 Because the key with using hormones exogenously is it's a risk versus benefit reward. Nothing's as healthy as having great hormone levels naturally. You can't even perfectly copy them with exogenous hormones. It doesn't work that way. testosterone, exogenous testosterone isn't going to hit your body identically to how your body produces testosterone, for example. That being said, if it's low, you're doing everything naturally, you're exercising, you're eating right,

Starting point is 01:37:46 and usually this happens to man over the age of 40, especially if they've used antibiotics steroids in the past or some underlying condition or situation they can't figure out. If it's low, then exogenous testosterone is game changer. But the natural route's always first, always you at first, especially if you're young, and if you're under 30,

Starting point is 01:38:08 you can make some pretty profound differences to your hormones and how you feel just by figuring out what you're lacking, right? Just by figuring out the things that you need to supplement with or lifestyle changes. Our next caller is Olivia from Portugal. Olivia, how can we help you? Hi guys, I just want to say thank you so much for everything you do. I've been listening for about a year now. Shout out to my friend Monica for putting me on to you. A little bit about myself. I'm an American ProVlogal player, but I currently play in Portugal. And my question for you guys is regarding sleep. So you guys talk a lot about waking up and going about at the same time to stay consistent

Starting point is 01:38:50 with your sleep schedule. Otherwise you kind of create the jet lag for yourself when you wake up at different times. As an athlete, is it beneficial to sleep in after a hard practice that evening before? Okay, so does that mean you're going to bed later than you normally would? Yeah, occasionally, sometimes due to gym availability, we'll have practice later or I'll have to see my physio or make a post-practice meal, stuff like that.

Starting point is 01:39:17 Okay, so there's two options here, Olivia. Option one is you can't really control the consistency of your sleep, and you're sleeping in because you're tired, in which case that's better than nothing. Option two would be ideal, which is try to pick a bedtime and a wake time that accounts for this. So if you go to bed, let's say a late night for you when you can't get the gym of the time you want is 10.30, try to make every night 10.30, so that's consistent as possible.

Starting point is 01:39:45 That way, when that happens, it's not a big deal. If it doesn't happen, you still stay up till 10.30. But if it doesn't work that way, sleeping in, you get some benefit. It's just not as perfect as being consistent every single day. How often is this happening? And like you said, every week, multiple times a week

Starting point is 01:40:04 is it once in a while, like how often does this happening? And like, is it every week, multiple times a week, is it once in a while, like how often does this happen? It depends, because oftentimes we'll have two or three trainings a day, and then there's one day, we'll just have one training, and so I think, okay, maybe I'll sleep in on that Tuesday or something. So generally, two to three times a week, we'll have the morning quote unquote off.

Starting point is 01:40:22 Oh, I see. Yeah, if it's just like that, there's nothing wrong with sleeping extra, especially the amount of training that you're probably doing if you're tired. There's not an issue with that. Unless it disrupts your reading. Are you ramped up? Yeah, so is it hard for you to kind of bring yourself down

Starting point is 01:40:37 before bed after you have these late night practices? Yeah, sometimes I feel like I get home and I'm just super hungry so I make food Then I go and get ready for bed, but it does kind of keep me up a little bit at night Yeah, yeah I would say if you can make it consistent every night. That's great Also, if you need to sleep in because you're tired That's not a big deal the only time that might be an issue is if you sleep in in the morning and then that affect your evening sleep So it's like okay, I slept in today,

Starting point is 01:41:06 but now I can't go to bed. I don't feel like I'm tired for two hours past my normal bedtime, in which case now it's starting to interfere. But otherwise, it's not that big of a deal. Sleep is such an individualized thing too and ritual wise, like what you do to prep for sleep and all that.

Starting point is 01:41:20 Do you track it all? So I know that Dr. Cabral, he recommended the oral ring for this in terms of really understanding your own patterns of deep sleep and REM and being able to get to that point. That would be something you're not doing to look into in terms of being able to actually see your patterns and when this happens and occurs when you have these practices, how you can make micro adjustments in terms like your ritual going into that sleep. Mm-hmm. Yeah, I have heard of the oral ring. Definitely a cool concept, so I'll have to maybe

Starting point is 01:41:52 pull the trigger a day by it. Yeah, I think that's definitely worthwhile, especially for a pro athlete like you. You're at a level. You're at a level. Yeah, such a high level that, you know, getting inside to it. Like what you might be surprised is Even the type of meal you decide to eat that late may affect the way you sleep

Starting point is 01:42:10 Like and then that could be just a small adjustment of like oh wow when I eat these you know high-car You know type of pasta meals at this time. This is how I feel if I at least stay lower on that and eat a higher fat higher protein type of meal I feel way better or vice versa You like that's what's great about tools like this is you can play with things like that and then see how it affects your sleep and then you're not having to radically change your life. You just, you change some decisions based off of that.

Starting point is 01:42:36 So too, yeah, and like temperature obviously is another factor. So you play around with these types of things in terms of like, if you can, like if you can control the climate and you know, maybe you do better and get more deep sleep in a colder temperature, or maybe you draw a bath or something beforehand and call them

Starting point is 01:42:53 the central nervous system. Whatever it is, to be able to repeat that process when this occurs, I think would be helpful. Well, here, try this, because when you're practicing your indoors, the lights are pretty bright in those indoor gyms. I would wear, as because when you're practicing your indoors, the lights are pretty bright in those indoor gyms, I would wear, as soon as you're done practice, I would put on really strong blue light blocking glasses.

Starting point is 01:43:12 Soon as practice is over, put them on, boom. That way your brain starts to kind of wind down automatically. I would also immediately after my training, use a magnesium supplement. That's just, yes. So I would go with like Ned mellow is really good. Athletes tend to need magnesium more than the average person. And 60% of the population are already under.

Starting point is 01:43:34 Yeah, and female females in particular. So right after you could take mellow, which has got the magnesium in it and it's got some other stuff, or you could just take magnesium like glycinate, which is pretty inexpensive. Mellow would be a in it and it's got some other stuff, or you could just take magnesium like glycinate, which is pretty inexpensive. Mellow would be a little better because it's got some other forms, but you could go with like magnesium glycinate

Starting point is 01:43:52 right after your training, put on the blue light blocking glasses and then see if that helps with the sleep afterwards. Okay, great, yeah, actually I've got my feels raised on right now, so. Oh, awesome. Yeah, excellent. Yeah, have you played with Carrie Walls yet?

Starting point is 01:44:05 If you guys cross paths. Oh, that would be pretty cool to play with her, but no Well, you'll have to message her and tell her that you were on minepumps. She's actually a friend of ours So she's been listening to mine pumps since almost the beginning Wow, yeah, yeah, yeah, well good deal. We'll kick ass over there. Yeah, best luck to you All right, wait actually do it I'm gonna put follow up with you absolutely go ahead So I take athletic greens in the morning and I believe it does have the magnesium I started with a G. What did you say glycinate? Glacinate. Yeah, so I think it has that

Starting point is 01:44:39 So would it be beneficial to still take it after training even though I already take it in the morning Yeah, it's probably not a ton and I would anyway. Magnesium also has a calming effect on the central nervous system anyway. So it's unlikely you'll take too much of it. So I would still do it afterwards. Yeah, it doesn't, I thought it greens. Do they have, it has ashwaganda in there too, doesn't it? Um, you know if it has ashwaganda in there?

Starting point is 01:44:59 In my, I'm not sure. Yeah. I don't think it's got like enough of the magnesium in it, but yeah, I would just take it afterwards, take magnesium, supplement afterwards. Okay, awesome, good deal. Thank you guys. You got it.

Starting point is 01:45:12 All right, I love you. Thank you. Yeah, the whole sleep that she's overthinking, I think, a little bit. It sure is. Especially at her level of training, sleeping in is probably a good thing. But that's a thing about like high performance athletes,

Starting point is 01:45:23 like they're looking for that like edge anywhere They can find it and so you know sometimes these like sleep aids and things might actually like you know be something to incorporate Maybe it is just like one of those things where you just got to kind of keep as much of a pattern as you can Yeah, I think we went the right direction with her. I mean, I think that you're right I think it's like you're talking about something super. I mean, your body's telling you, it needs to actually sleep, but you didn't want to deny it of that, let it sleep in, you're training hard as an athlete.

Starting point is 01:45:51 But that we mentioned a few things that I think could help optimize her sleep. I mean, I don't know about you guys, but what type of food I eat before bed could make a difference on how I sleep? You know what's funny? They still studies will show. Now this, of course, as long as digestion is okay,

Starting point is 01:46:07 so if it doesn't affect your digestion negatively, so that's the caveat here. But carbs, and now a couple hours before bed, improve sleep in most people. Now, if it affects your digestion poorly, like a lot of people with acid reflux, or, yeah, then that's not a good idea. But for otherwise,

Starting point is 01:46:28 a well easily digestible meal that contains a decent amount of carbs, like a couple hours before bed, is great for sleep in shows. You're an athlete, you're trying to find these little tweaks. I feel like, that's why Justin's recommendation of an or a ring,

Starting point is 01:46:43 of your testing. Oh, when I eat this type of meal, I feel like this way. Oh, when I get this by this time, I feel that like so, yeah, I mean, when you're at that level, you're tweaking all these little things. I don't think it's as big of a deal though that she has this every once in a while. I mean, that's, that's part of being young and playing sports and it probably is cool and everything. Exactly. Look, if you like mine pump, head over to minepumpFree.com and check out all of our free stuff. We've got a lot of free guides that can help you

Starting point is 01:47:07 with almost any health or fitness goal. You can also find all of us on social media. Justin is on Instagram, Mind Pump Justin. Adam is on Instagram, Mind Pump Adam, and you can find me on Twitter and Mind Pump Sal. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy

Starting point is 01:47:23 and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, 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 Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day moneyback guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review

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Mind Pump: Raw Fitness Truth - 2004: What to Do if You Are Getting Stronger But Not Building Muscle, Intuitive Eating Vs. Tracking Macros, the Benefits of Hormone Testing for Health & Fitness & More (Listener Live Coaching)

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