Mind Pump: Raw Fitness Truth - 2028: Tips for Taming a Sweet Tooth, How to Best Determine Your One Rep Max, the Ideal Weight to Use for Failure Sets & More

Episode Date: March 10, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: STOP blaming everyone and everything for your challenges! Focus on what you can control and nothing else. (2:12) The guys express their frustration over fitness influencers’ pressure to post. (12:33) Cool facts on Bruce Lee. (25:17) A superfood that no one wants to eat. (33:15) The lady in the restaurant that almost died! (36:11) Max’s fun phase. (45:10) An amazing testimonial for Caldera Lab. (49:53) Vacancy open for the Mind Pump Utah Property. (52:45) Shout out to Dr. Gabrielle Lyon. (55:11) #Quah question #1 - What are your best tips for beginners? (56:11) #Quah question #2 - How do I safely find my 1 rep max? I have a home gym and get nervous and know I am not pushing as heavy as I can. (1:05:57) #Quah question #3 - Should weight be added or reduced for failure sets, or is it hard for 6-8 and stretch for 10-12 on the fails? (1:15:11) #Quah question #4 - What is the best way to cut the sweet tooth? I was raised to always follow a meal with a dessert and now it’s always a craving after every meal. Do you have any detox recommendations, alternatives, etc.? (1:21:53) Related Links/Products Mentioned Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP15 at checkout for 15% discount** Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** March Promotion: “Time-crunch Bundle” (MAPS 15 Minutes, MAPS Anywhere, MAPS Prime + Eat for Performance eBook ALL for only $99.99!! Dr. Stefi Cohen, DPT on Instagram: “If you tell me “I shouldn’t feel pressured”, you just don’t get it. Respectfully.” Evidence That Bruce Lee Was Superhuman! Mind Pump Rentals – Utah Property Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** The Beginner’s Guide to Weight Training – Mind Pump Blog Mind Pump #1392: 10 Habits Of Super-Healthy People MAPS Prime Pro Webinar Mind Pump #1962: How To Hit A Deadlift PR In 30 Days Mind Pump #1820: How To Choose The Perfect Workout Partner Mind Pump #2015: How To Apply Advanced Training Techniques To Build More Muscle Mind Pump #1435: How To Kick Your Sugar Addiction In 5 Simple Steps Mind Pump Free Resources           Mind Pump Podcast – YouTube People Mentioned Brooke Elle Waters (@brookeellewaters) Instagram Dr. Gabrielle Lyon (@drgabriellelyon)  Instagram  

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. Salta Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump Rene today's episode. We answered listeners questions after a 55 minute introductory conversation where we talked about things that current events, scientific studies, our families, fitness, and much more. By the way, you could

check the show notes for timestamps if you want to fast forward to your favorite part. Also, do you want to ask a question that we can read and answer on an episode like this? When go to mind pump media on Instagram, post your question every Sunday under the quaw mean That's QUAH. And if we pick it, you'll hear us talk about it on an episode like this. All right. So this episode is brought to you by some sponsors. The first one is Paleo Valley. They make Paleo-inspired supplements. Today we talked about their freeze-dried fish rel. That's a super food, but you don't need to eat the fish eggs. You can take capsules and get all the benefits. Go check them out.

Go to paleovali.com forward slash mind pump. Use the code mind pump 15 for 15% off your first order. This episode was also brought to you by Caldera Lab. Makers of skincare products that are all natural and super, super effective. Their serum is an incredible product for skin. It makes it look balanced. In fact, we had a listener write in

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All right, here comes the show. Look, stop blaming everyone and everything for your challenges. Now, it's true, they all play a role, but if you give up your power, you have no power, and now you just floating around. So, do this, focus on what you can't control, ignore everything else.

Feel like this is a life tip, not just fitness tip, but so true for fitness. So true. It needs to be brought up more of these days. Absolutely. Yeah, victimhood is a popular thing these days. It is, and there's some truth in it. There's some truth in the fact that society can make things hard, that you may grow up

in different situations, that your genetics are different from other people. Sure. There's challenges that are there. There's some truth there, but the second you say it's that fault and I can't do anything about it, well, it's, and then it's true. Then you can't do anything about it. You won't do anything about it.

And in my experience as a trainer, the one thing I could never get around, the one thing I could never get around and help people with was that. If I had a client that said said it's because of my parents, it's because of society, it's because of genetics, it's just the way it is. There was nothing I could do to help that person because they believed there was nothing that they could do. Even if they hired me, if they didn't have that attitude where they said, yeah, there's definitely these challenges

and stuff that's going on, but there's something I can do. At the very least, there's my attitude that I can control, and that should do something. If they didn't understand that, at least that, we were dead, we were dead in the water. Do you think there was ever a point in your life where you fell into this trap? Either one of you?

God, that's a good one. I gotta think back. Yeah. Trying to think like specifically, but I know like when I was younger, it's, I think it's part of like piling on. Kind of when you're in sort of a depressive state of mind, you start trying to find other things to pin and sort of bring that up in terms of like, this isn't going well and this isn't going well.

So, you know, all these chips are stacked against me and so it feels kind of comforting to pile on sometimes like all these factors that are going against you. And so it's like, it's one of those things, it's a hard spiral to get out of a lot of times because you start really kind of like stacking all these things that are not going well instead of trying to rationally kind of, it's hard to be rational when you're in an emotional state like that. I was lucky that I started strength training so young. And I started not for great reasons, I had body image issues and you know, which is a lot of reasons why people start working out. But I was 14 and I know this through training other kids.

I remember when I used to train kids when they would hire me, their parents would usually hire me to train them, I would notice their attitudes would start to change for other things outside of exercise. And so because I started so early, and it was all focused on fitness at that time, right? It was just about working out,

but I said, okay, I wanna develop this, I'm gonna work on that. I suck at this exercise, I'm gonna keep working at it. This isn't working, I'm gonna keep trying other things. I think that gave me a lot of carryover. My challenge was, this is also another challenge, my challenge was not thinking I could control everything. That was a tough thing for me.

It's like accepting that, okay, there's some things that are out of my hand, so I just got to accept that. That was a little bit more personal, I would say. But working with clients that just, they gave up that control for themselves. Like, I'm overweight because of my genetics and there's nothing I can do about it. It's like, well, there's a lot of things you can do about it. But yeah, if you believe that,

there's nothing you can do about it. There is, there's nothing you can do about it. I think that was a terrible generic answer I gave. I'll give one a little more specific. Like, I think to the point where I fled. So instead of like addressing something I could address, like I ended up like moving across the country to kind of like avoid my problems. So that was something I felt like a victim.

I felt like I could definitely do that. I was in this state where everything was going wrong. And like I just have to get out of here and leave. And it was just kind of drove me away from family friends and all that and kind of reinvent myself. Who in fact, if I just stayed there and like addressed all these things and like dealt with it, I would have been a much better place.

Yeah, what about you Adam? Yeah, I know. I mean, there's one in particular comes to mind for me. I think everybody does. I really do. I think at one point, everybody experiences, it's hard not to, especially when things are true. Right? So for example, like my situation, like, and I think that's when this is most challenging when the thing that you feel a victim about is has a lot of truth to it to still not feel that way. It doesn't matter, right? So, you know, for years, I worked for a boss

who took a lot of credit for the things that I did and didn't, you know, celebrate my wins or tell the upper management that it was my idea or the things that we were doing. And I say a lot of times that I stayed at 24, 24-hour fitness about four hours, four years later than I should have, when I should have known it was time to move on.

And for many years, I blame my boss because these behaviors were true. He was really doing this. He was taking credit for a lot of the things that I was coming up with or I was doing. Regardless of what success I was having within my own personal club, I was also developing all these other leaders. And I just really felt that he selfishly was keeping me as it and by the way, understandably like if I'm his top performer and he's let's say he's got 10 10 guys underneath him and the 10 of us

Run these clubs. We're a we we directly affect his paycheck and so and I'm one of the best at what I did And I was running his biggest clubs. I was affecting his paycheck So it was in his best interest to keep me in that position and not allow me to get promoted because if I got promoted and moved on He no longer had this this horse and I knew that you know, and it was obvious and keep me in that position and not allow me to get promoted. Because if I got promoted and moved on, he no longer had this, this horse. And I knew that, you know, and it was obvious. And so for many years, I was angry about it, you know, and had this attitude of like, fuck this,

fuck the system, this is bullshit, like that he's oppressing me and holding me in this position. And really didn't do anything about it. And I remember literally like waking up one day and going, wait a second. This all has to do with my growth and business. He's keeping me in this place. I can't continue to climb the ladder and elevate. I remember blaming him, blaming the company, blaming the way the system was set up and

felt that way for a really long time until one day I kind of snapped out of it and realized, wait a second, I'm allowing one man or one company to dictate my future by giving them this much power to believe that they really have that much say in my growth. And at that moment, I thought, wait a second, what's to stop me from continuing to learn as much as the CEO or the vice presidents of this company have instead of blaming this guy for not elevating me. And what's to stop me from seeking out the education and learning myself. And then giving the skill sets that I get so smart, so good at what I'm doing that either

one, he's forced to push me up the ladder, or I become so valuable that I have so many other places and options to go shop my skill sets around. And that's when I became a big reader. I was not a big reader at all up into that point. I, in fact, I hated reading. And that was the first way that I gained that power back is I was like, okay, I'm gonna go educate myself. I'm gonna go seek out everything the founder is reading

and learn everything that I can that he's learned he's learned. And so now do you remember how you felt when you when you piece that together like the feeling you had? Oh yeah, no, it was it was a very aha moment for me. It really was what am I doing? You know, I'm sure because I really try to unpack like what is it that I want so much that that next level? Of course, I want to pay raise, I want the title title the accolades, things like that. But it's like, why am I allowing this person to say whether I can or can't move up in life? Because at that point, I identified so much as this boss or manager within this company. It's like, why did I not think bigger? And outside of that, and start to do things that I could control, which was educating myself.

And then the way I looked at it was like, man, I could get so good at this. You can't deny me. You won't be able to deny me or in that pursuit of getting that educated that someone else would find me and swoop me up. And I go get paid somewhere else. Yeah. I think the myth is that because it is a lowering to give up that control because taking responsibility can feel like it's going to be heavy, but the truth is when you have

that moment, that aha moment like you did, it doesn't feel heavy, it feels light, you feel empowered like you have wings. And this is the myth. People are like, if I take responsibility, it's gonna feel terrible. It feels so much easier just to say it's everybody else's fault. And that's why I'm doing it this way. And that's why I'm acting this way.

No, it's heavier to feel that. It's like the myth of exercise and eating right is hard. It's actually not hard. It's harder to be unhealthy. So it's also a false belief that it's harder to do that. It's not empowerment feels great. It does take responsibility, which is scary, which is true, so it does take a little bit of bravery,

but it actually feels really good. You know what brought this up for me? Was that post you showed us from? And I wanna be very careful here because I respect this person. This individual has the very smart, they have really good posts, exceptional athlete. So I have a lot of respect

for this individual, but they did a post that exemplifies exactly what we're talking about. So it's Stephanie Kohn. Oh yeah, the Riscay photo that she took. Yeah, I think she said that she feels pressured to have to post less and less clothes. And one, I think it's an interesting post. I'm sure it got her desired outcome,

which was attention engagement in the conversation, which is I read some of the comments and I read her response and that was what she claims. It's a very smart, great information. Her desired outcome was to start a conversation around something. But the truth is that you may feel that pressure, but that a pressure isn't an external force. You are applying that pressure

on yourself. That's your own share. So the picture is, it's a picture of her back and she's got like a small, looks like lingerie on and it says, I feel pressure to show more skin. Then I'm comfortable with, which is ironic, it's because it's on a picture of her butt. And then the caption says, if you tell me I shouldn't feel pressured, you just don't get it respectfully. Now, here's the part of this that's frustrating to read for me. Is that she's a fitness expert. She understands pressure very well. She feels pressure to eat like garbage. She feels pressure to not be active. She feels

pressure to not have the disciplined exercise every single day. Yet she does it. Yet she does it. So let's just change this, for example. Imagine it's a picture of an obese person, and it says, I feel pressured to eat junk food and not move, right? How would she respond to that? So instead, she does this, which to me feels like an excuse to post a picture of your butt and then to kind of apologize for it,

but yeah, here it is, type of deal. And the comments were largely negative. I think a lot of people on there were like, well, you don't have to do any of this. Right, yeah. And if you do, by the way, that's yourself, man. Then go ahead and do it.

But why say that right there? So the thing about, that's frustrating about this is when fitness people preach about external pressures and forces, and this is just the way it is, and this is why I gotta do it, yet they can show discipline and other, it's the can show discipline and other it's the same thing. Listen, there's the same thing. There's the same plot.

I mean, obviously we're not a sexy girl. I'm not talking about a sexy girl. So our pressures, unfortunately. But hey, the pressure is the same though. There's the same pressure for us to use our bodies to post, when I post, when I was posting images of me with my shirt off flexing and posing, that gets way more traffic than a regular old ass post that we put up there. So that's saying that and everyone and people would love to see all of our workouts and people would love to see the motivational and hype stuff we

choose not to. And you could argue that it potentially hurts the growth of the business. And so there is that pressure of, hey, if our goal is to scale and build this thing, isn't it in our best interest to do these posts? But we choose not to because we don't want to. Because I, one, I don't want to feel like I forever have to do that. I don't think any of us want to have to do that. I also recognize the value of it as a strategy when I first started growing the Instagram. It was like, when we had no following attraction whatsoever, I knew, okay, this was gaining

attention. I also recognized the type of attention, attention that it was attracting. And I knew that, well, you know, once we got to a point where the podcast was bigger than my social media platform, there was no need to try and garner any attention. Look, this isn't even an issue with posting pictures of yourself doing whatever. I mean, it could be part of your strategy, cannot. Stephanie's got, she's very smart. A lot of the information she posts is very, very intelligent,

very good. So it's not like she built her business around this. And if you do whatever that's up to you, type of deal, I'm not, that's not the issue. And I'm not also saying that I'm perfect. I don't have issues with my own challenges. I've talked about it many times on the podcast. That's not the issue.

The issue is presenting it and then saying, you know, I feel pressured to do this. Here you go, here it is. It's like, it'd be like someone who's a drug addict and then saying, here I am doing drug, but that's because it's so hard and everybody's telling me to do it. And it's like, what, you're presenting this weird

counter message to what you're actually doing. When you, you know what discipline's like. You know what pressure's like. If you're a fit person, look, first off, if you're fit, if you're lean and you're disciplined with exercise, you are not the average. You are not succumbing to the pressure of society.

The average person eats garbage and doesn't move. You stand out, you're weird. In the sense that, you're not like everyone else. So if you give into the pressure of something, you know what it feels like to not give into the pressure. So if you're talking about this and you're saying, hey, I got it, you know, as a woman, I feel pressure to post pictures of myself,

you know, half naked. I get that, but you posted it on a picture of yourself half naked, which is kind of like, and there's a lot of negative comments. I was trying to think of, and I know like, in terms of like showing body, like that's definitely, you know, if we're talking about like the male version of that, I think a more closely related one would be the fake weights thing.

So in terms of like, like me being machismo and like the guy that's the hero always, like having like guys, you know, what if they just posted like I just did this PR and it's like a 500 pound bench press or something but you find out it's like fake weights on there whatever. But I had to because like they expect me to yeah, to lift this crazy weight all the time and it's just like. Like, I think we just, we find ourselves creating these false narratives in our own mind a lot of times too. Like where it's like, you expect this out of me. And you, like I try to read what you're thinking about me all the time. And it's like, where do we just create these things? Like internally, when in fact,

like if you actually asked your audience more of like what they want, I bet you'd be surprised. Like that's not even like the answer. I think she's trying to highlight what's wrong with our space is that, you know, we're here she is, this really intelligent PhD who does put incredible content, but then the feedback is that she gets way more likes, views and stuff, where it's on her scale. And I think she's trying to highlight that. Sure.

And I guess that you're trying to highlight it because you hope that you change it or shift it in a different direction, which I think is a losing battle. It's like, sex is a thing that's always been. Yeah, but she could have done that without a picture of her first time. No, you're right. Right. That's the temptation to want to do that, right? Because there's also the side of that you get the validation.

You feel good, you look good. It's like searching for compliments. I get that. You know what I'm saying? There's a part of the view that feels good to do that. Of course. So that's a way to present that information. Here's what it is.

We're all imperfect. We're all human. There's only one perfect person ever walked at the face of the earth. Okay, so we're all imperfect. We all have challenges. I think it's important. well, it's look, and again, I'm sure I've done this too.

It's better to put yourself out there and say, here's my challenge, and that's it. And that's that. So rather than countering your message with the very thing that you're talking about, you know, it's like, I'm fighting drug abuse by doing drugs, but that doesn't make any sense. Well, there's like, I'm fighting drug abuse by doing drugs. What? That doesn't make any sense.

Well, there's a big disconnect with that in terms of like promoting discipline and all these other aspects. And then this is like a... You know what it reminds me of? Here's an deficit here. It's like the people in the fitness space, because this is very popular in the fitness space.

It's like people in the fitness space who are all about discipline with diet, in nutrition, and exercise. And then they're like, but it's so natural to sleep with everybody you want to have sex with. That's why I advocate for these relationships where you just sleep with everybody because it's natural.

It's also natural to not want to exercise in e-garbage. But you don't do that. So you understand that there's a benefit to having it. You have a loop of self-control. Yeah, so it's weird. Our space can sometimes be very, well, not sometimes, oftentimes, is not a healthy space.

It's a vanity space, and that can be, you know, a bit fresh. Attention, I mean, like, we're always gonna battle all this stuff because again, it draws attention, draws a conversation. It's like, this is what social media is. It's just like finding an angle as people are gonna be like,

whoa, either you're gonna get pissed them off or you're just gonna be provocative on some level. I mean, when discussions like this and influencers that are attached to their social media, it makes me excited about the vision that we had from the very beginning of building and doing this thing. Like turning it off?

Yep. I mean, to me, it was just like, totally do you? I don't think a lot of these influencers get in the space with a similar type of vision. I mean, we wanted that before we even had anybody paying attention or following, we knew that the ultimate goal was to get there to build a business around.

To use it as a tool. That's right. Turn it off. And then to remove ourselves from it, because, no, I think that with all the great positive things that it comes with it, so do a lot of negative things. And if you can find a way to utilize it as a tool and reap the benefits of all the positive things that come with having a social media presence and remove all the negative. That's where you're really winning.

I think the strategy of doing that is to build up a legitimate business and then pull yourself because here's the deal. If you have a legit good business that takes care of people really, really well, and you've built that up, That will continue sustainable. It's very sustainable. Like, you know, you don't, we don't, none of us have to have to get on, I mean, social media didn't,

there's plenty of businesses that exist. They don't have big names on Instagram or big name. Like, there's plenty of great businesses and companies out there. You know what the other thing that just happens to be an effective tool today to get attention and eyes. In fact, most of the businesses or people we've met in the space, they're like not even that visibly popular. You're like, wow.

I can't believe this guy's killed me. Because they built a great business. Yeah, and then there's people that are very popular that don't have a business out of this popularity. And then there's also this, this is also very true. Money isn't everything, it just isn't. Money is, I mean, you need to have it and it can buy you freedom and it can buy you time with your family. So I'm not saying money

isn't anything, but money isn't everything. And you sell yourself and you sell your soul for money, you'll find yourself in a, in hell. You really will find yourself in hell. And you don't believe me, look at the suicide rate with these celebrities that just, it's through the roof, they commit suicide at rates, and they're drug abuse at the rates that mirror people in extreme poverty. And you think how's that possible? They have all this money, all this access?

Because it's hell, it's hell to be loved for being not you. Yeah. It's hell to provide something that's giving people not value. Like imagine if you were a billion-error because you sold products that gave people cancer. Like, I don't know, I guess you'd have to really be an evil person

for that not to bother you. It would bother me at some point. Like, man, I'm making all this money. You know the story of the heir to the Winchester fortune? You guys know this because we have the Winchester mystery house here. So she, obviously she was heir to like millions and millions of dollars because her husband, I think it was invented the Winchester Repeating Rifle. And she thought that she was gonna be haunted

for all the deaths that her girls caused. The kill associated with that was surmountable for her. Yeah, I mean, a killder. The house that she built so big, there's a house up here in the Bay Area called the Winchester Mystery House. And it's so big and there's rooms that lead to nowhere and staircases that lead to House. And it's so big, and there's rooms that lead to nowhere, and staircases that lead to nowhere,

and it's so strange, because she believed that she would get haunted by all the spirits of the people that the gun's killed, and she gets y'all's money. So she thought if she kept building rooms for them to go. That the streets wouldn't be able to find her. That's the story we're doing. Is that the philosophy behind why the rooms are all weird?

Yeah, is this just to keep building, to keep her safe. Keep her safe. Yeah, it almost stems from the first or the evil spirits. All these spirits that we're trying to find are cause of this Winchester gun. That ended up, you know, that killed some of the people. Oh, pretty nice.

Yeah, that's really, I don't know. Really, really great. I got some cool facts on Bruce Lee that I just read about. Who were faggot? Yeah, it's exactly when he's on it. Dude, hit it. Hit us with it. He was pretty remarkable. Yeah, exactly what he's saying. Hit it. Hit us with it. He was pretty remarkable.

I'll pull these up for you. So I've told you guys about how he could generate so much power with the sidekick. There's videos of him doing this. He had to think of 300 pound heavy bag. He had this specially made heavy bag. And he would be able to kick it hard enough to fold it in half and have it swing up and hit the top of the raptors.

And you would often do this to demonstrate to people that would come over his house. Is there some kind of chart? Because, okay, there's so many like urban legends around him and like I feel like so many things. Like you saw that video with him in the nunchucks. That one's ping pong. Yeah, so exactly.

There's like some of them are like obviously doctored. Some of them are like real stories. You saw that video with him in the nunchucks. That was ping pong. Yeah. So exactly. There's like some of them are like obviously doctored. Some of them are like real stories. This is very unbelievable. This song is on video. A 300. Well, so was the nunchucks with ping pong here. So a 300 pound bag.

A 300 pound bag. A 300 pound bag kicked folded in half and swung up. Oh, you kick it and it was swing up to the rafters. I mean, maybe that could look it up. So here's some other stuff. He also could take a 100 pound dumbbell and hold it out. Hold it on his length.

I've heard that. Because he had tremendous static isometric strength. It was. He trained with Bill Pearl, who was a bodybuilder, who taught him strength training. He learned footwork from Muhammad Ali. That's why he's style of Kung Fu. Now, have you seen a video of him actually holding

the dumbbell out like that? Never saw that, but that was something that lots of celebrities, Hollywood celebrities, would see him do. When they did the green hornet, so he was, that was the first TV thing that he did, the green hornet, he was a kiddo, the guy with the mask on or whatever.

So funny, he was the sidekick. That's really cool, aren't you? They had to make him slow down because he was too fast on camera. Yeah. The director's like, you need to slow down your kicks and your moves because you're too fast. Here's another thing you did.

He could do 50, one arm, one handed pushups with a thumb and index finger. He would put his thumb and index finger out like this and he would do 50 pushups in a row. He could throw, he could catch a grain of rice with chopsticks. That one, they, they, what? Yeah, I talked about that as well.

Oh, here, here's one him kicking a 700 pound bag. Is that what that says, Doug? That's what it says. Yeah, so pretty cool. I love reading shit like that. Oh. That's not so, that can't be 700 pounds. I don't think it's 700 pounds.

There's no way, yeah think it's 700 pounds. There's no way. Yeah, it's probably a 200 pound bag. Yeah, but there's some pretty insane, that's a movie. That's what I love about it. That's one of my favorite scenes. You ever watched that? No, I don't. That's what Nora said just as impressive as staff.

That's a real kick right there. Did you see that kick that he did on the guy? So apparently he kicked the guy so hard he broke his ribs. So was it on like a force kickboxing champion? Like he has a pedigree like Chuck Norris does. Oh Chuck Norris was a real legit fight. Yeah. So Chuck Norris real legit fights. Yeah. So when they interviewed Chuck Norris afterwards, I guess him and Bruce were sparring.

And he was like, Oh, yeah, he goes, he's legit as fast as they say is. That was return of the dragon. I would love to interview Chuck Norris about Bruce Lee. Yeah, that's how he gets interested. Huh? Where is Chuck Norris? He's still killing it. I mean, he's old, obviously, but like he's...

Him and David Hasselhoff have to be the two most popular memes ever, right? Like there's more things, and what do you think that is? I mean, I think David Hasselhoff is because of his just legendary, the world renowned fame, right? But what is is, yeah. Bruce Lee was because he was the one to really popularize Kung Fu movies.

There's the Dragon flag. That's the thing Rocky did that, of course. That was his ab exercise. Well, he was the first to really demonstrate strength with the martial arts. You know, like he incorporated this crazy physique and also like he combined martial art disciplines. Yeah, so he, so this is a,

did you read any books on him when you were younger? Yeah, I read the Tao of the Tao of G. Kundo, which is the philosophy of his martial art that he created. Okay. So he, he was the first mixed martial artist, real mixed martial artist. There he is doing that push up I was telling you about. See what the index finger in thumb.

Yeah. Okay, so that's at a karate demonstration. At that same demonstration, he demonstrated his one inch punch and knocked the dude, the guy flew back into a chair. So let's get a little conspiratorial down. How about his death? Yes, and then also his son Brandon, right?

And like, was he shot playing him in a movie or something? I don't know if he was playing the Crow, or it was part two. Yeah, it was in playing. So was this, because I've heard that it's somewhat related to this, not, what's the Mafia gang over in China or Hong Kong? Triad. Triad.

Yeah, somewhat related to the triad, because of him bringing that. So here's a story. So here's a story. So martial arts over to the United States. Here's a story, okay. So Kung Fu was very protected among the Chinese community. You are not allowed to teach this to anybody who's not Chinese

Plus it was very structured and very traditional Bruce Lee Learned traditional kung fu But also studied other martial arts. So he's like the first like I said the first mixed martial artists. He watched judo Western boxing He liked the footwork of Western but he often talked about watching Muhammad Ali and examining his footwork, kickboxing, a keto. So he would look at all these different martial arts and he said these rigid forms.

So if you read the towel of Gekundoh, I read like 10 miles a K, so read all the time. If you, he said that the best fighting style should be formless. So really he was talking about mixed martial arts. And he started teaching in San Francisco, anybody who wanted to learn. Yeah. Well, the Chinese.

Chinese Westerners come in. Yeah. The Chinese community got a whole, heard this and sent some representatives to him and said, you, you got to stop teaching Westerners. You're not allowed to be Westerners. That's one of the theories around his death was that because he was teaching Kung Fu.

It gets better. So he said, no, I'm gonna teach you over the how I want this martial art. So they issued a challenge. We will send you our top fighter against you. And if you lose, you leave San Francisco and never teach again. And he goes, if I win, then I'll teach Westerners.

And they said, fine. So he fought their top fighter. And he won. By the way, afterwards, he was so the story goes, he was exhausted afterwards. And this is what got him into physical fitness. So after that, he says, you know what? I won, but my physical fitness kind of got in the way.

So then he learned strength training from Bill Pearl. He learned how to do isometric training. You know the stim machines that every 10 years comes back as the new thing or whatever. He would use those while writing. So he'd be writing and the thing would make his chest pump. But he did everything. He was into supplements.

He learned from Jacqueline. And that's how he developed. Because if you watch early Bruce Lee, he was not super shredded like he was when he did enter the dragon We didn't know the dragon he had the abs and all that stuff So the story goes that they still wanted him to stop and so he was poisoned is what they say No, that's how he ended up getting killed. Yeah Anyway, no one's ever been able to confirm that though, huh? No

And I thought so I thought his son in the crow was playing His dad like he was the part of the role and I don't remember that and I don't remember I think the story of the crow is like some dude that like it's killed but then comes back Yeah, that's the main character, but I think what Brandon was Brandon Lee right? Yeah, the role he because he didn't play the main role right? He played something else No, he wasn't man. Oh, he was the crew I thought he was something else. Yeah, I was sad. I don't remember that one.

I was sad about that. Anyway. That's good. Yeah, there's definitely a lot of legend and lore around all that stuff. So it's interesting. Anyway, I want to talk about a super food that nobody wants to eat, but we have a way now

of getting people to this super food. Do you guys know, okay, so fish row. Fish row has to be one of that most nutrient dense, healthy foods on the planet. Fish eggs. Fish eggs. Oh. Very high in nutrients like selenium, zinc, AD.

See, for me, it just looks like bait. I guess you get to be able to. I just grew up fishing and that's what we used for, we call it red-edged step. Omega-3 fatty acids, obviously. does a caviar fall in that category? That is that is yes, that's that's what it is. That's a type of a right. Yeah. Okay. So is it and how I mean where does it fall? Is it like the highest quality of that is it? I think mid grade I think Would you have yours at the tastiest because you could buy salmon roll for way cheaper?

But I think caviar is like the tastiest, most best. Dogs of big caviar guys, he's salty. He's every morning for breakfast. Yeah, that's right. CM and his lunch. No. Jessica, in fact, when she was pregnant, she used to eat a teaspoon of row every day because of the health benefits for the baby.

So is it better than the fish oil? It doesn't have as many of the EPA fatty acids because it's not pure oil, but it has other nutrients like selenium, D, A, I think, maybe Doug could look it up. Some of the nutrients in fish oil are, it's considered a superfood. It really is. Vitamin B12, D, it's connected to reducing the risk of things like Alzheimer's dementia. So would you take it in combination with your fish oil,

or would you take it in replace of? Is it totally different? I mean, if you're supplementing with fish oil because you need omega-3s, I would still continue doing it. Fish row, I would put in a category of like organ meats, like to give you those extra beneficial nutrients. The problem is most people don't want to eat fish row.

So the reason why I bring this up, paleovali now has this, which is wild caught fish row, freeze dried. So you can literally... Oh, freeze dried. Capsules. Capsules. So you can take like five, six of these a day and it's like you're eating... So your reenies like me that get a little squeamish.

That's exactly... Take it down to the sewers. Yeah, so it takes a little... Use me as an example Take it down to the suicide form. Yeah, so let's take some more. Use me as an example, because I would definitely prefer that. Yeah, yeah, so you take, oh, it smells like that. Oh, it's fish roll, yeah.

Definitely fish roll. No, no, no, no, no, no. I wonder if they'll be kissing Sal after that. Well, this do like, you know, not again, one thing I don't like about some fish oils, not all of them, right? There's some fish oils, they repeat on you. They, what'd you say?

Repeat on you. Is that what that's called? Reburping. Yeah, that's called repeating. Uh huh. Oh, I didn't know that. Yeah, that was near to me. You got a freeze them.

Yeah, no, I know. You're the one who taught me that. I never did that before, but yeah, that's the worst. Like you, like, four hours later, I was going to do a burp and you're like, Oh, yeah. Well, that fish roe will be like that, you think? Oh, no.

That's impressive. Oh, it won't be like, no, I've been taking those. Oh, yeah. I have a couple bottles at home that I've been taking them every morning. And I love them. Oh, yeah. Yeah, they're really good for you. Anyway, speaking of burping and stuff, Justin,

you have yet to talk about the lady in the restaurant that, oh, yeah, I'm gonna slap you. Oh, dude, I need you to talk about this. Yeah, it was intense. It was, so we were just going out for dinner and I think, so we were at this new restaurant that was like in Scotts Valley and just mine our own business and this lady over to the right of us literally like one table across from us.

Were you with the kids too? No, thank God. So it was, it was one of those weird things where it was like we're just kind of, it was just everything's normal and then you just kind one of those weird things where it was like, we're just kind of, it was just everything's normal. And then you just kind of felt something in the air that was like off and you're just kind of looking around, like what's going on. And I just look out of the corner of my eye

and I see this lady like over, bent over like her chair and this guy like gets up and just starts like doing the Heimlich maneuver and like hammering her stomach and getting, and it started to get intense because it wasn't working. And this is where it was like, it went from like, oh wow, there's a situation, but usually you get some resolve

and some kind of item flies out or whatever. I don't know if you guys, I wanted to talk about this because I don't know if you guys been in a crisis situation like this where it was like, dude, this is life or death. So crisis situation like this where it was like, dude, this is like life or death. So she started turning blue and it was like, how long was this happening?

So I mean, again, it probably wasn't as long as it felt. So it felt like it was like five, 10 minutes long. It was probably like a minute worth of maneuvers. And finally, she finally bent over and spit something out, and then kind of started to recover. But Courtney was already on the phone, already called 911, and was like, right there, this lady right next to us

was, had a medical background as well. And so she was like, on dissipated. But thankfully, her son was the one that helped save her life. He was just going through like this firefighter, a paramedic course. And so he was, it was all fresh for him. And so he was doing like the perfect job that he could do, given her the maneuver just a little more. She would have died. And she was like, and it was at that point where you could hear a pin drop like in the restaurant, everybody had stopped

and was like paying attention. That's intense. But I was like, because I've had that happen before when I was at a restaurant and it was outside and this lady was choking. And but at that point, nobody really stepped up and knew what to do.

And I just, I saw it like from the other side of the restaurant and I like ran over there and just grabbed her and just started doing it and you did it? Yeah, this was a long time ago. Like I did that. Did you stay with me? I saved your life, yeah. But I had, it was so, um, the adrenaline was so crazy. I had to like go sit in the cooler for an hour just to recover because after it was all done, I couldn't even pull myself together.

I lost my shit there. Because it was just like, it's so much different when somebody's gonna die. When the stakes are like that. And so I was telling Courtney, I could never do the medical job. I couldn't get in that field for that reason because it just, it took so much out of me.

Like, and I was like, because I was empathizing with this son, having to save his mom's life, like right in front of us, and it was like so intense, dude. Oh my God. So I had a girlfriend in high school who was a lifeguard,

and this guy had a heart attack on the plane and she ended up doing like CPR for like 30 minutes until they landed and the dude died. Oh, that's like, man, I can't, like just, I remember that stuck with me forever, just like that would be just, bro, I almost, almost. You're trying everything you can.

Yeah, yeah. No, we pulled the guy out of the jacuzzi because he was like passed out and we had to pull him out and they already called 911, my front desk. And we're checking him. You're doing all this stuff you're supposed to do is you're breathing, check his pulse or whatever. And there was a moment where I was like,

I'm gonna have to do fucking CPR. Boom, paramedics walking right at that moment. I'm like, thank God, take over. Yeah, because yeah because that's you know what the so the and I that is which is why 40 probably did what she did you know that I've seen one time the the probability of saving somebody's life and an emergency like that like the what are the like top three like what you can do like nine calling 911 is like increases their chances higher than anything else. How fast you can get on the phone because every second matters in a situation like that. So you pondering, oh God, what should I do? Oh, is more dangerous than the instantly

lost. Yes. Like getting on the phone, calling, getting someone there who's a professional because there is a chance that you can't do anything and then you resort to the, and then I think CPR is the thing. Well, yeah, she told me even then, because I was like thinking because he wasn't getting any resolve from his original ones, I was like, I was even thinking of like, let me give it a shot, you know, and like I was gonna give some real rib breaking maneuvers and she's like, no, no, no, no, no, no.

Like the next move from there was a CPR. Yeah. And I was like, I wouldn't totally fuck that up. Yeah, having an AED, because remember when gyms we never had AEDs in them and then they made them like a requirement. Apparently an AED significantly improves the survivability when someone has a cardiac arrest.

Yeah, that's another one too. I remember a chart. I had a great chart on my own. Because I owned my wellness studio, and then they had passed a lot at some point, where I had to buy one, which of course pissed me off. Oh yeah. And he looks at his sticks actually.

It's a big deal. And then with kids, choking's a big deal. Which is why I bought those, I showed you guys, those little things you put on the kids' mouth. And did you get one? I have one for adults and for kids and for infants, not for infants, young kids, in a drawer in the kitchen because, you know, scary shit sometimes, I don't look at

because then it just makes me paranoid. But I saw this else scrolling through Facebook and there was a, like, there was this ad, it got me. It was like this little kid with the mom and then it showed like a piece of candy. Like, you know, and it's like like this almost killed and I'm like, oh, I know, I got two little ones. So I'm like, gosh, damn it, you just got me.

So I looked it up, like just buy them, put them in the house just in case. No, I mean, that happened when Cornies at work in Ethan was eating like a really hot chicken nugget. And I think too, this lady was the same thing. It was like the Brussels sprouts. The irony was like, we ordered Brussels sprouts. I'm like eating through the Brussels sprouts.

She just said it was, oh no. But it came out real hot, like steamy hot. And so I think she didn't wait to where, it, you know, had to where it like, it shocked her. Like she, like, and then like breath like breathe it in and so then it like So that's what happened with Ethan too. You like he bought into it shocked He's oh, that's hot and then oh and then breathe it. Oh interesting into the windpipe and so that's That that was like something I was that's common. Yeah, cuz you didn't you know you think that like it's just a big

Piece you ate you didn't shoot down enough Yeah, it's the wrong pie. It's the wrong one. The wrong, yeah. Bro, choking is one of the number one, so is that what's most common then? Is that it just goes down the wrong pipe? It's not a matter of getting lodged.

I thought it was always a getting lodged. No, no, no, you don't choke from that. Yeah, I didn't know that. If you get stuck, I guess we're like someone who's choking on food. I have to say, like someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food.

I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food.

I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food.

I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where someone's choking on food. I guess where it's bad. If you can hear coughing, then it's not in the air pipe. It's when you hear nothing and they just look at you like this and they're just deprived of breathing at all. That's that kind of show. Oh wow. I just assumed that it was always a piece of food that was too big and it got lodged in your throat like that. It's actually gone into the way I grabbed and put my knee and just just Pete's like, he wasn't even, I just immediately like and he was bigger so it was like, you know, I could have done the regular maneuver but I just grabbed him and then he coughed

it out. That my biggest fear as a dad to date is that of is like Katrina and Max being upstairs. I'm not saying this and I hear like the screen, like the, like the, Oh, the stereo screen. Yeah, like Katrina yelling, like I've never heard her yell before and just not even knowing and having to get up there and stuff like that, like it's, it's a weird thought,

but it's, There's a whole conversation I'm sweating right now. I know. I'm like, I'm like, ready to move on. I have no problem. I'll give you some pauses, because I told you guys about when I ripped the railing off the wall because my son almost fell down stairs.

A little ripped a richer try and get to him. I don't know. Speaking of our children though, they're on a positive level. Let's go happy stuff. Yeah, my son is such a fun, funny phase right now with, he just says stuff that you never hear him say before and when he says it, it's like comical,

we're laying in bed. This is like two in the morning and He he comes walk he always walks to his mom's side cuz Katrina pretty much handles the nights, right? So he I hear him walk in he walks over and Mommy Mommy and then he and then she's huh? What what max? And he's just like I need my water And he, we normally have his little thermos that we keep at his bed and every once in a while

we forget and then he wakes up in the morning or middle of the night and it's not there. Gets up and then of course, you know, comes over and tells mommy, and could you tell Katrina was like, out, she didn't want to get up. And so she's, I hear her, get her a little water bottle or what like that.

And she's trying to get from the, yeah, then he takes like a little sip of it like that. And he's like, no, I want my thermos. Oh, you know, he's asking for his. And she's like, no, no, so that's okay. Just how they, so they, they kind of go that they're back and forth. I hear them. And so she's like, okay, so what she does, so this is like classic like lie to your kid, white lies, they like try your way. She's like, okay, we'll get it. But let's just lay here for a second. She's like trying to do that. So I, she goes, goes, okay, so he's quiet for like,

I don't know, 30 seconds and then I hear, are you done? Yeah, sir, are you done yet, mommy? He keeps doing this, right? Like three or four times. So finally, I just get up. I get up, I go downstairs, I go get us thermos. I give it to, I give it over to him

and he chugs a bunch of water and then he lays back down. She kind of, she cuddles him in and then I don't know, maybe a minute later goes by and he goes, Mommy, let's go to, let's go to my bed. And she's like, she's like, no, no, let's just, let's just lay here, lay here. You can tell she's like so out of it. And he's like, Mommy, no, let's go to my bed. And she's like, did the same thing as the water trick. Okay, we'll go there.

Just close your eyes for a second. Right. You give them to do that? Did the same. Yeah, I did the same thing again. And the Katrina was like, you can hear she's getting frustrated. I was like, okay, I'm going to take you to your bed and I'm going to lay you down. And then I'm going to come back in our room. He goes, okay, that's a good idea. The irony though, and she never

came back. So he won. Yeah, yeah, yeah. That's a good idea. So that's his new thing right now is that's a good idea. So when someone says something that he wants to Yeah, yeah, yeah. That's a good idea. So that's his new thing right now is that's a good idea. So when someone says something that he wants to do, yeah, that's a good idea. Oh, I love it. Yeah, that's a good idea. I asked him if he wanted to get in the hot tub yesterday. I'm like, hey buddy, you want to go get in the hot tub?

Yeah, that's a good idea. Yeah. Yeah. I see. He's so cute. Brother video, you say him of, what was he coming out of class? Oh, yeah, he came out of class.

He's such a lover, man. I love that of class. He's such a lover, man. I love that about him. He's such a little lover, man. It's cool. So we, okay, so he came out of class like that to your point about him, be it such a lover. So he comes out of class, he's with these two twin boys. This school, they have this protocol of you, you pull up,

we have this like sign that says who our child is and they bring them all the way out to the car and they bring them in, they're, you're supposed to kind of stay in there and stuff like that. And so we get to watch him, you know, walk them all the way out to the car and they bring them in, you're supposed to kind of stay in there and stuff like that. And so we get to watch him walk from all the way from his classroom out to the parking lot and we can see him from far away. And it's always so cute because he's like,

his lunch, pell and bag is like the size of he is. And he's always like carrying it, you know what I'm saying? Or dragging it to the steps. Yeah, yeah, yeah, he could make some waddle and stuff. And then this other family pulled up right behind us. They have twin boys who are in his class. And so this time they all came out together

and they all came out and all three of them were holding hands as they walked all the way. And they all buddies are all best friends. Yeah, I mean, I don't even know how close they are as friends. I know they're in the same classroom, but they did that. And again, to your point, I think my son has just got that kind of personality. We took him to this new school, poor kid, or like potentially a fourth school for him before he's even four years old.

And this is the school we really want to get him into. And so we're going to transition him in summer school there. And he's been by there one time to see it and he met a teacher. We were touring that in open house and we were touring there and the teacher recognized them. She goes, oh, hey, Max. And he saw her and recognized her and he runs straight up to her and gives her a big hug. And she goes, oh my God, he's such a lover. He's like, oh yeah, no, that's him for sure.

He's like that. I swear he does it to Katrina says this that it's like he knows the people that need it. Like, there'll be times knows the people that need it. Because there'll be times he'll be in a room. Is he intuitive? Yeah, and there'll be like 10, 15 people. And he'll just randomly go up to a certain family.

And it's always the someone in our family who we know are going through something. Really? Yeah, yeah, so it's a trip, right? So, which I mean, his mother's like that, right? So Katrina's very much so, a very intuitive. You're like that too. Intuitive.

Right, so you think the two of us, right? Have a child, you would think they'd have this kind of, you know, natural skill. You kind of see that already. And that's nice, that's neat. That's super nice. Hey, I was gonna ask you, Adam, there was some, we got some feedback.

You wanted us to share. I didn't really read it. Oh, it was the Caldera. I sent it over to Dr. Did you get it? I did. So yeah, I knew we had Caldera coming up and I just got a DM like literally two days ago from somebody.

Do you have a who it is too? Because I feel bad. I actually talked about someone that did it. I believe that Bailey Morris, the screenshot I have is very low resolution. So sorry. Super, super low quality. Yeah, yeah, yeah.

Read what he said. Yeah, so it says, I wanted to thank you and the guys for everything you do. Some of the holistic health resources you guys shared has completely changed my life. One in particular, in the show being sponsored by Caldera Labs, I'm 24 now, but as a teen, I struggled with acne, sensitive skin and redness.

It's always been a mental hurdle and very difficult to find products that don't irritate my skin. I developed rosacea suddenly and very dry skin. Ever since I started using the regimen, my skin has looked and feels like it never had any problems. My confidence is high. I can actually live my life without always worrying about how my skin feels or looks So you know what you know I saw so okay, so I did read I did read that you know what's interesting is that skin care products for things like acne Oh, it's typically designed to kill all the bacteria right because acne

We can always like a steroid like hormone and then there's that stuff right? The thing about caldera, because it's natural botanicals, it doesn't just annihilate bacteria, it creates balance. Because you need good bacteria, just like you need, yeah, just like you don't want bad bacteria, you want a good balance of bacteria.

Yeah, yeah. And so what caldera seems to do is create, because I noticed the same thing, like I've talked about this before, my skin's oily, just the skin is dry. We use the same product and it balances out both of our skin. So it has something to do with the fact that it balances things out. Not that it just like pushes. Or is it a dappogenic kind of quality too?

Yeah, that would be good. I mean, what a great, you know, message though to receive, because when I think of our partners and products and the things that we do, it's not, I don't expect someone to send like a life changing as a Caldair is, but you know, I'm saying if you dealt with that as a kid, I remember going through, I so I was, I had a lot of acne when I was a, no, lucky, I just kind of grew out of it. It's depressing for a while. Yeah, I grew out of it and I didn't have, you know, I didn't have to take anything and I just got lucky or what that. But boy, my junior senior year, I had like really bad acne.

Man, I remember that time in my life, like how insecure you are about that. And so, and then some people, it carries into their 20s. And I can't imagine like being in my dating life and having like really bad acne. And so to have something like that resolved, I mean, God, that is life changing.

That's awesome. But not something I would have thought of for. Dude, you know, by the way, have you guys seen the snow up in Tahoe, for a snow all over? Do you see our park city house? Our park city house is, yeah. I was gonna ask you. It looks crazy right now, dude.

It looks so crazy. So the skiing up there must be, Oh, Woodbrook, she posted a video or picture and was like, you can almost make snow angels vertically. Yeah, yeah. Cause of the snow. Yeah.

So we haven't talked about this for a while. So we have a place up in Park City, Utah, that we decked out Mind Pump style. So it's got the PRX Gym in the garage, it's got sauna, steam room, it's got red light therapy in the bedrooms, it's got sauna, steam room, it's got red light therapy in the bedrooms, it's got the... Coolers on the bed.

So it's all optimized, like, biohacking type stuff, optimized, but it's also in a place with like, amazing, and you can rent it. You can go up there, stay up there, rent it, and have all the outdoor stuff, plus all the stuff that we talk about. Yeah, we have, we have juve lights in there also. We have the steam room in there, the movie theater.

What we don't have yet is the actual dry sauna, yet the dry sauna is the last piece that we're waiting for. And I think that's coming in less than a month or so. And it's been getting filled up. Yeah, the last couple of months have been pretty full, but we do have some vacancy coming up, which is, I'm glad you're bringing it up on the show because we haven't talked about on the show.

So if it's something you're interested in one, you get a deal with the mind pump. If you go through mind pump, so it's at the mind pump parkcity.com, is that what it is? That's the correct, yeah. And then what's cool is that for our listeners, when you go, we always set up like a cool little care package.

So when you show up, there's like the path water bottles and then we have Jerry's bundled up stuff with like the net and organifies. You get to try out a bunch of stuff. So we try and take care of our people that go there and stay there whenever they go there. So if you get a chance and that's somewhere you want to go. Yeah. And then it's epic snow right now. Yeah. I mean, it is beautiful there. And if you're a skier snowboarder, it's a

great for sure, a great time. But it's there's a wide range in price too. So if you're a skier snowboarder, it's a great for sure a great time in there. But there's a wide range in price too. So if you're somebody who wants to experience the house, but maybe can't afford the kind of premium pricing during the ski season, they have down times in spring and summer where it's significantly cheaper to stay there. So if you guys want to stay and experience the house, but then maybe it's a little on the pricey side,

then book it in advance for later in the spring and summer and there's a much better deal to go inside during that time. We have a shout out. How about Dr. Gabriel Lion? Yeah, let's do that. Shout out to today's to Dr. Gabriel Lion, one of the smartest people in our space. What's her handle?

Dr. Gabriel Lion. That's it. Dr. Gabriel Lion on Instagram. All right, Gabriel Lyne. That's it. Dr. Gabriel Lyne on Instagram. Alright, check her out. She's amazing. You're what you digest. Look, if you need a high protein diet like you're supposed to, sometimes digestion can be hard.

Well, you can try digestive enzymes that help break down those proteins into amino acids, get them to your muscles so you can sculpt and speed up your metabolism. But these digestive enzymes also help break down fats and carbohydrates to help with overall digestive issues. There's a company we work with that specializes in digestive enzymes for people who are fitness oriented. It's called mass enzymes. Go check them out.

Go to masszimes.com. That's M-A-S-S-Z-Y-M-E-S.com forward slash mine pump and then use code mine pump 10 for 10% off any order. All right, here comes the rest of the show. First question is from oral. Leroy, what are your best tips for beginners? Oh, I love this. I would say when it comes to exercise, especially when it comes to strength training, the top two tips I could give someone are this. Practice exercises, stop trying to work out. In other words, don't go in there and think,

I'm gonna hammer my legs, I'm gonna hammer my chest or my shoulders, think I'm gonna practice getting better at the squat, I'm gonna practice getting better at the bench press, I'm gonna practice getting better at this row. Learn the skill of the lift, that'll give you way more in return. And then number two, for at least the first year of training, your number one goal should be to get stronger.

Get stronger, practice those lifts. Those two things alone will take you super far when it comes to your strength training. I'll give you a different one. Commit to less. That sounds kind of weird, but I was talking to my dad and his wife this weekend, trying to get them motivated to be consistent with exercise, especially like mobility work,

because his wife had just had hip surgery and he's got back issues. And talking to family like that, it reminds me of talking to clients when when I was a personal trainer and you know all the reasons of why they don't and this and you know this and that and knowing I know I need to make a better effort and commitment and I said you know well I think what happens is we you know you have all this work you need to do you know you're not going to you know lose 30 pounds of fat in one and one go around of training you know you have all this work you need to do, you know you're not going to lose

30 pounds of fat in one go-around of training. You know you're not going to fix your hips in one mobility session. So I think it just seems daunting for beginners a lot to commit to all of this. I think what they do a lot of times is over commit to what they think they need to do to move the needle. And so my thing that I would tell a beginner is commit to less. Commit to something you know you can execute and then allow that to build momentum. I was telling my dad, I said, dad, listen, and we got down, I showed him some 90, 90 exercise.

It takes you five minutes. Instead of you committing to one of my maps programs and saying you're gonna do this three days that we do that every morning. Like start right there. I know that's going to alleviate some of your low back pain and hip issues. Start right there and just do that every,

because what I know is if you commit to that, that five minutes every day for a couple of weeks, you're going to start to see and feel a difference from that. It's going to improve your life enough that you'll go, man, that's, I only had to commit to five minutes a day to do this and it's giving me this much payback. What if I spent 10 more minutes and I did one exercise and I just squatted three times, three sets of 10 or something. What if I just did that every other day?

I don't even commit to every day, I was doing that every other day and see what that does for my life. So I think this is a much better strategy and approach than feeling like you have to do so much. And why this is my advice is because this is something that has even taken me a really long time to realize the value of that. And I now apply this philosophy to myself. I'm just like I was telling my dad, I said dad, you know, I play the same mind games too.

You know, I said mind just probably sounds different. You know what, my ex-husbands like is like, man, I'm 40 something years old. I'm already fitter, 90% of the fucking people, I could skip this week. You know what I'm saying? I justify like that. I make an excuse that, I'm already ahead of the pack if I compare myself to you. So I play the same mental games of making excuses, and so what I've learned to do is like, you know what, like, I'm just going to go in the garage right now, and I'm going to do a set of squats.

That's it. And what I have found that when I commit to less like that, that I'm going to do a set of squats. That's it. And what I have found that when I commit to less like that, that I'm more consistent with doing something and then something starts to compound. And when it starts to compound and momentum builds, then it's much easier to be more consistent. And consistency is probably the single most important thing that you can be in this pursuit. Well, I think that's really what, I mean, I'm just going to echo everything else we did. You guys brought up because that's taking us decades to figure out in terms of like

the simplicity to present somebody that's a beginner to really reduce it now into what you can feasibly commit to it. And what does that look like individually? Because it does look different to everybody based on what they can repeat and something that you can string out more of a everyday thing. Like, so it's not, because originally I probably would have promoted something more of like a two,

one to two to three day kind of thing where it's like here you can commit at least showing up to the gym and do this type of workout and then, you know, let's start, you know, addressing nutrition because a lot of times, you know, nutrition's another whole complicated can of worms because it's so integrated with your lifestyle

and all these other moving parts. And so if we could at least get you moving and build off that moment and then we'll address that. But I mean, it's really, it's individually, it could be drinking more water, it could be eating some more like cruciferous vegetables. And that's it. And then now it's going for walks.

And then now I'm building on that. Now I can do a mobility exercise. And now I can add in pushups. And now I have that momentum momentum I can carry into the gym and now I can get a little more momentum going in towards learning about how to lift weights and what does that look like? And I want to build on the skill of that.

So I want to learn how to do a compound lift and maybe I need to hire a trainer to be able to work on my technique with that. But it starts with the most simplistic thing that you can feasibly do right now. Yeah, habits build upon each other. And long-term habits almost never work when it's more than your capacity to commit to. So it almost never works that way. And when you say that's probably one of the number one mistakes that people make is they

over commit to something that- Look, you need to do. Look here, everybody's started a workout plan in their life, almost everybody. It's the challenge is keeping it, is maintaining. Now you said something just and that I'll add, that if this is feasible for you, one of the most valuable things you could possibly do

when it comes to fitness and health is Hiring an experienced good coach experienced and good. They got to be a good coach or trainer That right there will improve your odds of success Dramatically yeah dramatically now you may think it's really expensive I don't know if I could do that or whatever totally understand But if you took a few hundred dollars and got yourself a trainer, even for four meetings and just took some of the stuff that they taught you

and just applied it and practiced it, there isn't a supplement, there isn't a diet, there isn't dinners, there's nothing that could match that investment in terms of what you may able to get out of it. And if you can invest more, I know the success that trainers can produce when they're really good. This is such a good conversation because it's so top of my mind. But this is yesterday I was having this conversation and to add to that point.

I gave them the the prime pro webinar.com thing that I did. And I told them I said, listen, I've already got this for you to get you going. I said, so if you can commit to this or you guys sit down as you start your morning every day and go through this and we, I literally held their hand to show them how to shoot it up on the screen. Everything so they had it. And it does like, oh my God, I know you had this. Like, yeah, it's there.

We've talked about it before, but I never liked to his hand all the way through that. But I said, here's the deal though. And this is where you have to have the self-awareness. I'm giving you the tools that get you going in the right direction. I tell you right now, if you make a commitment to doing this a couple times a week or eventually every day, it will change your life. I promise you that. But you've got to do it consistently. What I know is that a lot of people struggle with that. But you've got to do it consistently. And what I know is that a lot of people struggle with that. So to that point, where I think an incredible investment is to pay someone

to come to your house, even if it means they're going to do the same shit you could do for free, but I have up on that TV, the value of having somebody that knows what you need to do and that you have an appointment, your comment to you, is an incredible investment to build the momentum. So, I'm gonna challenge you guys first to use it for free and do this because I have the resources, but I want you to have the self-awareness

that if you can't even commit to that, then you should invest financially on somebody coming to you because there's a different type of motivation when you know you're paying out of your pocket for it on that the likelihood you'll get up and do. I'll argue there's a different type of motivation when you know you're paying out of your pocket for it on that the likelihood you'll get up and do. I'll argue there's a lot of people because if you look at training, you know, hire a trainer, you look at it and you say, oh my god, that's so expensive, right? But it's people spend more money on monthly cell phone bills.

They spend more money on going out to eat. If you get a good coach and a good trainer, okay, so I gotta always say that because there's bad ones out there. But someone's experiencing those with the doing that they're trained you properly and appropriately. The value you'll get for every dollar you invest in that person, there isn't a single thing that will bring you as much value, nothing. Nothing will improve the quality of your life,

all of your life, like becoming more fit and healthy. It'll make everything in your life much better. It's the most valuable thing you can invest in. So when you look at the price and you say, oh my God, that's expensive, you know, consider the value of what being more fit and healthy can do for you and everything. So consider that.

Next question is from Synergy 620. How do I safely find my one rep max? I have a home gym and get nervous and no, I'm not pushing as heavy as I can. I feel like to properly answer this, the first thing that I would want to know is if you're seeking out that for just because you want to figure out what you're one rep, or you're competing.

Otherwise, there's no reason. Because I think that's something we need to make. And I know a lot of programs use the percentage of. Yeah, the one rep max model to figure out how to guess their way. I've never taught that way. I've never thought that that is a, unless you're like a competitor.

If you're a competitor in the sport of powerlifting, these types of things I think are valuable, just like I think there's certain, like understanding sodium and water and that type of stuff of bodybuilding. Yeah, peaking like bodybuilding, that makes sense. Like, is you're a bodybuilder and you're gonna have to get on stage and present.

So then you wanna be that detailed. But if you're the average builder and you're going to get on stage and present. So then you want to be that detailed. But if you're the average person who's trying to be consistent with your training program, well, this to me, you're better off learning how to just listen to your body and make a decision on what you should be lifting for that day or that set or that exercise. Yeah, because even if you followed one of our programs, like Maps and Obolic, we're phase one, we'll have you training the one of five rep range, and you're like, I wanna train the one rep range,

they're not maxes. It's a heavy one rep, but it's not one rep max. That's not the way to train. Now look, if you're somebody just wants to do it for fun, I get it, trust me, believe me. I still will do this every once in a while.

Then there's two piece of advice, well three piece of advice I'll give you. One is there's one-wrap max calculators that you can find online. They're not entirely accurate, but they're close. And so here's what they'll do is they'll say, okay, how much can you bench press for 10 reps, you know, max and you'll type it in there

and then it'll give you an estimated one-wrap max. So that'll give you kind of a general number. It's not exact because some people are actually stronger or weaker in the lower rep ranges in relation to higher rep ranges. So I can lift more than what the calculators usually give me for my like if I give it what I can do for 10 reps it'll tell me I can do this for one rep and I can usually do a little bit more, but other people are the other way around. It'll give you a general idea. Second, practice. Don't practice by maxing, practice by doing heavy one rep sets.

So that'll give you kind of an idea what it feels like. And then here's number three. You're ready to test it out. Okay. If it's a deadlift, then go ahead and go for your one rep max. You feel your form break down like with a bar. It's not worth grinding out a rep with bad form in terms of the risk of injury.

It's just not worth it. So if you're doing it and you're lifting and you feel like your form is good, go ahead. But you start to feel things break down, let go of the bar, you're done. Squats and bench presses where some people get scared because you don't lift the bar, you're stuck. So if you have a hom home gym with a rack,

usually they have safety bars. Use the safety bars, put them in position, so that if you do feel your form breakdown and you need to drop the bar or just get down so that you can get the bar off you can. Otherwise, by yourself, there is a skill and a technique to getting rid of a barbell you couldn't lift. That is an entire, that's a whole, another skill.

It's a whole, another podcast when you just devote to how to fail safely. And I think that's a valuable skill. And this is something unfortunately I had to learn through trial and error. Just thinking in the gym and, you know, trying to, to get after a lot of these one rep maxes because it was just part of our weight training experience. But that was something that was unfortunate. That's like a valuable, it's a necessary thing to learn especially if you're gonna push yourself to that degree

and you're gonna be lifting by yourself to set yourself up so you're not in a position where you're not gonna be able to get out of it. So to make sure you're safe with that. So obviously ideally you'd have somebody be able to spot you at your house. If you're gonna pursue this. And to be able to also prep yourself

to hold a substantial amount more weight than you're used to at least in an isometric position So you can get the real feel the weight of it and acclimate to that. I find there's valuable value in that So if you can get somebody to kind of combine at least have you go through that process first I think that would be cool. I like safety is better than a partner. I'll be honest with you because a partner needs to know how to spot when you fail. I've seen more people get hurt with a squat because they started failing on the squat. The guy comes up behind him hugs them. The person who's trying to squat's form already broke down. Now the person hugging them trying to lift the weight and they're in the way of them dumping the bar.

The only time I ever almost got seriously injured was because I had a spot or do that and like literally was trying to hug and put me, he pushed me forward and so the weight actually crushed me forward with it and then I had to like, anyway, I dumped it back off of, you know, and almost got him but yeah, it is like, like, I'm with you on that. Like, I think learning to fail is a lot safer actually.

Yeah, I was a kid and I told the story a long time ago. I failed on a bench press and I didn't have colors on the floor. That's the hardest one I think to fail on. There's a technique to it. I could do it really well now. It sucks. You gotta roll it down your stomach and sit up and it's like crushing you.

Yeah. But it's not gonna, you know, it won't kill you unless you're benching like tremendous amounts of weight. But I had no colors on the bar as a kid and I failed. And I thought, oh, I'll don't go towards your face. No, but I thought to myself, I pinned it, I was pinned underneath it and I met the YMCA and I'm a bear's to yell out, help or whatever.

So I thought, well, I'm just gonna tilt it on one side so the weight slides off. But what happens when you're doing that? Sling shots. It's slump. Yeah. Then it went in the direction. I let go of the bar and it broke the glass.

And I never went back to one side. I say I never toyed for a fitness. I really think that, you know, for the, I know we're like given advice on how to do this. I think this is so overrated to be honest. Yeah, there's no other way to do that. Like unless you're, unless you're a competitor for powerlifting, it's,'s I honestly it wasn't even a

Conversation until like the last decade like it would crossfit before Crossfit. Crossfit made made a PR thing right? You know that I'd like for the longest time even to what PR met I was a trainer for at least like seven years Before I even heard the term PR and we used to say maxing out. Yeah, that's it. What'd you max? Yeah? What's your max banter what you're maxed out? I don't know where that came and then some uses say maxing out. Yeah, that's what you maxed out. Yeah, what's your max banter, what's your maxed out? Yeah, I don't know where that came from. And then PR became this thing. Yeah. Would you say no to mean?

I'm sorry, but like I said, Yeah, no, it wasn't a thing though. Like nobody really talked about it and it's become so popular now. And I know there's going to be somebody who's listening who's going to like, you know, because there's a lot of fitness trainers that use this model to coach and teach. I just disagree with it for the general population. I just think that it's a it's a lot of fitness trainers that use this model to coach and teach. I just disagree with it for the general population. I just think that it's a worthless metric

for 90% of the population. I agree. And if anything, the average psychological benefit maybe, but I mean, even then, coach them right. You know what I mean? Yeah, and you can never, you can never do a single or a double

or triple, and you could build the most amazing physique ever. And so even if you do train singles doubles and triples, you're not supposed to do them to max. Yeah, you don't max them. Yeah, you're training about 80%, right? Not max. And so, and so if you're the average person in general pop, and you are, and you're in like this person saying like, I'm nervous, and so I'm not sure if I, I'm not pushing myself as heavy as I can. If you're underestimating by five to 15%, you, you're, it's splitting hairs, dude.

Like, let's say like you are a little nervous, so you always, you always go on the little bit lighter side, but you probably could have got another five to 15 pounds. I'm so, so, I mean, if you keep progressively overloading the program over time, you'll make up for that difference in that week that you could add to 5%. I think the misconception is that them being able to achieve this PR of like a one rep is going to move their progress for. No, it's not the case. In fact, most of the time it'll deter you and you gotta come back and build up some back up. That's my exact point is that for the general population, you're actually by caring so much about this, you're actually risking the likelihood you're more likely to regress in your programming

because learning to like train at this high of capacity is really tough and challenging and you're more likely to overreach or potentially injure and set yourself back. Then just flirting with, being 5% or 10% under always, and you could progress like crazy for it. If you want to max out and you want to train to failure, just like in Maps and Abolk Advanced,

failure training's in there, it's in the higher rep ranges. There's not lots of value to failure one rep max training in terms of muscle building, there just isn't power lifters. There's some value, but even they program it. It was very special way. Yeah, exactly. Next question is from S fold in 85 should weight be added or reduced for failure sets?

Or is it hard for six to eight and stretch for 10 to 12 on the fails? Okay. Okay. I think what they're saying is, should I add weight so I can fail at six to eight reps instead of just keep going to get the 10 to 12? Is that how you guys interpret it? Yeah, I'm still trying to move.

I mean, I think they're referring to the map center ball advanced, so you think that's what they're referring to? I don't know. Should weight be added or reduced for failure sets, or is it hard for six to eight and stretch for 10 to 12 on the fails? So it will it depends. If I'm doing, if I'm doing, let's say the programming that I'm following, okay, so let's assume that we don't know what programs, if I'm following a program and the program

calls for a rep range, then I'm going to add weight to stay there, to stay in that rep range. If it's like, it maps in a block advance where it says mini reps is possible, then I'm gonna put a weight on the bar that I think I'm gonna fail somewhere around six to eight, but if I don't, I'm gonna keep going until I fail. Yes, failure training, the value isn't going to failure

more than the value in the rep range. Okay. Now, the rep ranges have value, but if you look at the studies on failure training, what they find is 25 reps builds as much muscle as 10 reps when they're all taken to failure. Rep training or training within a rep range still still matters. I'm not saying it doesn't matter, but it still matters, but it matters more with conventional training, when I'm trying to train within particular rep ranges. But let's say I'm trying to do go to failure,

and I'm at eight reps, I'm like, I think I got more in me. But the purpose of today's workouts to go to failure, keep going. Keep doing reps. Keep going to failure. That's where the value is gonna be. And also I'd like to add this,

training to failure, there seems to be more value in the higher rep ranges, like 10 plus reps, than in the lower rep ranges. Lower reps to failure doesn't seem to be enough volume for the failure rep training to make that big of a difference. And again, this is just, when you look at M, center ball, advanced, we programmed in failure training

and you'll notice that the rep ranges on those weeks is higher than on the convention. The risk for a reward ratio with that really swings higher in the ribs. 100% in the ribs. 100% in the ribs. Now that we covered that, that doesn't mean that I actually don't do both of these.

Sure. So there would be times where I'm like, let's say I ran a cycle of like very high rep ranges. I've been hanging around the, you know, 15 plus rep ranges or 12 plus rep ranges. And I know today I'm going to probably fail. I want to try and fail at bench today. But I've been doing the high rep for a long time and I'm on set, let's say three, and I'm getting the weight that I have on the bar

out easily 12 times. So, okay, next set comes up. Do I push to 15 to 18 reps on that, or am I gonna add weight to more? Well, that time I'm gonna add weight to the bar. It's been a while since I've dropped down to say maybe six reps or five reps. And so, the way my brain is thinking this is okay,

that's kind of novel for my body, because I've been working in this high rep range. I was training, I was planning to train to failure on my bench today. I haven't trained anything less than 12 reps and forever. So I'm gonna add weight to the bar and probably reduce the reps on that set to failure. If the opposite was true, I just, I've been running,

like let's say, a lot of strength training where I'm working singles, doubles, triples, a lot of strength training where I'm working singles, doubles, triples, a lot of 5x5 training. I've decided today I'm going to train to failure on chest. I'm in the same scenario again. I'm going to rep out. I'm going to keep the weight the same. Then the final set I'm going to try and get 15 plus reps. It's not to say that both of these ways of looking at this training to failure can't be applied, both are applicable, both have value. We tend to push more towards the higher rep range. I think just the risk versus reward is for the general population.

That's a better strategy, but it doesn't necessarily mean that we're saying the other way doesn't work or isn't a strategy. Yeah, so I think that we push people in a certain direction for the risk reward and ideal. I think that's where most should go, but if you're an advanced lifter, you understand you got great technique. It doesn't mean there's not value in both of these. My understanding of this question is, if I need to fail within 10 to 12 reps, how do I choose the weight? If I need to fail within 10, yeah, let's just say you're doing failure sets.

Yes. Okay. Yeah. But I mean, I think I think people are confused on how do I choose the weight if I'm supposed to fail within 10 to 12? You got you got a guess and then go and then try it. That's the thing about failure training is that if you've never done it before, it takes a few sets for you to go. It's okay, so there's also another way to handle this.

I think it's so easy, okay? You put a weight on the bar that you feel pretty confident. I should be able to at least get 10, okay? I feel confident I can get at least 10. And for some reason, you get to 10 and it feels significantly easier than it should have been. I just slow the next two reps way down.

Make yourself feel easier. And take it to failure. That's another strategy. So, if you have a range, I'm trying to get 10 to 12 right here. Most of you, if you've lifted more than a month of your life, like you should be able to get a idea of- I can make myself fail with the weight that I can do 10 reps with five if I wanted to. That's right.

By slowing the reps down. Be too. By pausing at the bottom. You can make. And that's exactly how I wanted to. That's right, I'm slowing the reps down. We're pausing at the ball. You can make, so if I, and that's exactly how I do this, if I put a weight on that I'm supposed to fail within 10 to 12 and I get to 10 and it was pretty damn easy, then rep 11 and 12 is gonna be a fucking nightmare.

It's gonna look like this. Yep. And then I guarantee by the last one, I'm gonna be triimpling because I slow the negative down. So instead of like everyone getting so hung up on trying to mathematically figure this out or use calculators like because all that shit is going to change on how you slap, how you ate, how you rest, what's going on in your life, that you use it in, yeah.

I mean, the program itself is advanced, so you should have a good gauge on what your typical, like, set would look like weight-wise. So like, you just bring the weight up just a bit more to challenge that and stress it a little harder. It's not fucking rocket science. If you miss it by three, four reps, you're fine, you know? Well, that's another thing too,

is like, if you accidentally overestimate on the weight, it's not a big deal if you stopped at nine. That's right. Or if you go to 17 and prevent you. Yeah, but yeah, it's, again, people are overthinking it. Next question is from Riley Feller. What is the best way to cut the sweet tooth? I was raised to always follow a meal with a dessert

and now it's always a craving after every meal. Do you have any detox recommendations, alternatives, etc? How about this? Eat more protein first and typically that'll take care of it. So if you find at the end of your meal, I could have some dessert. Next time you have a meal, eat more protein at the beginning meal and study show that this can have more protein at the beginning meal and studies show that this can have a pretty, pretty big effect on satiety and cravings. Douting stentitude. That was a kid. I thought I legit had a condition like a sweet tooth.

Like, and I was like, I blame things on my sweet tooth. Because people kept saying that, you know, and I'm like, well, maybe I have a sweet tooth. I mean, I totally have a sweet tooth and I have an addiction with sugar 100% because of my habits around those foods growing up. And I'll tell you a couple of things that have helped for sure. I tell you what, my absolute favorite thing about the ketogenic diet was this, was I was blown away on how little cravings for sweets I had, eating high protein, high fat, eating a diet that was predominantly proteins and fats. Society produced.

Yeah, and by the way, that doesn't mean you need to go to the ketogenic diet, but what that taught me was shifting my macros in a more protein fat direction than a carb heavy. So you're more satisfied? Yeah, even though my, and we taught, and if those that have been listening to this show for a very long time might remember when we all went through the ketogenic diet early on, and we all shared our experience with it. And before I went on it, my kind of joke about it to sell,

I remember telling them like, why the fuck would I do ketogenic? I eat like 600 grams of carbs right now. I get to enjoy all these things in my diet that I love so much. But what I found by going on keto was how much it eliminated all those cravings. And so to this day now, my macro profile

is significantly different than what it was just six years ago. Like now, I tend to, you know, hover around 200 grams to maybe 300 grams of carbs tops. And I should, and if I notice that I'm craving more and more sweets, I actually will bump the protein in the fats in my diet. And that really keeps it at bay for sure. So will whole foods. So if you, and this is why I don't like protein bars and shakes.

So as much as, you know, I'm an advocate for proteins, bars and shakes when you are, you're having a hard time getting enough protein bars and shakes. So as much as, I'm an advocate for proteins, bars and shakes when you're having a hard time getting enough protein to die, and it's sometimes a necessary evil. One of the things being somebody who has a sweet tooth, a lot of those things are all artificially flavored, and they kick that craving up. So I would have a protein bar to hit my protein

and take it, and then I'm one another one or another one where I'm craving sweets afterwards. It's the experience of the sweetness. If I had to give the most generic pinpoint answer for that, it would have been like, yeah, increase your protein intake for whole foods, but also get more sleep and drink more water. Yeah. Be like those three things. Yeah, I tell you what, if you hit your protein target and your fiber target,

if your meal has a good amount of protein and you have fiber in it, watch what happens to your sweet tooth afterwards, watch what happens to your cravings, it tends to kill it for most people. Now, that being said, if it's purely psychological, in other words, it's not really a hunger craving or craving due to insulin and hormones.

Then I'd say this, don't have sweets in the house, but give yourself permission to get in the car and go drive the store and get yourself some. In other words, create a barrier between you and that impulse and that oftentimes creates enough space for awareness for you to be like, oh, there's that action I like to take. There's that impulse I like to take.

Do I want it or do I not? And it'll stop you most of the time. I really got control of this when I competed because I had to. And I switched to like all whole foods. And then all of a sudden fruit tasted like sweets and candy to me. So up until that point, I had never cut processed foods out of my diet consistently until I started competing. And I never thought fruit could taste that amazing.

Fruit was very bland for most all my teenage in 20, 20, I went through my 20s. And it wasn't until I got 30, did, and I through my my training for competing and my dieting for competing and then I was eating all whole foods Got rid of all the process We wired your brain and it did and then I would man. I would bite into an apple or a few grapes or some berries and oh My it felt like and then I would do things like berries and Greek yogurt and like there was there's a lot of like, you know, healthy, you know, sweet recipes that are out there

that are with like whole foods and fruits and things like Greek yogurt that made, that gave me that feeling of eating a dessert. And so that's how I would, and then it, I handled that cravings. I would eat one. I'd always still try and do the high protein and fat first, if I still felt that,

then I would enjoy some of these whole food treats where I'm eating something like fruit and Greek yogurt, and that completely helped it. But if I allow the processed foods in the diet, the sleep is off to Justin's point, those things are gonna be a battle for me. Look, if you like Mind Pump, head over to Mind Pump Free.com and check out all of our free fitness and nutrition guides.

You can also find all of us on Instagram, so Justin is on Instagram at Mind Pump Justin, Adam is on Instagram at Mind Pump Battle and I'm back on Instagram at Mind Pump this definitely now. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy this step in our. 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 trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus

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