Mind Pump: Raw Fitness Truth - 2036: How to Work Out When Stress Levels Are High, What to Do When Feeling Lightheaded During Exercise, Workout Tips for Night Shift Workers & More

Episode Date: March 22, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Three of the MOST important factors to consider when you work out are the following: Frequency, intensity, and volume. (2:27) The Kreatures of Habit jacked rat! (14:41) Most drug dealers are broke. (18:01) The fears surrounding the SVB collapse. (27:17) Are dating apps, like Tinder, unraveling? (38:47) Justin’s latest ‘Gymnastics Dad’ experience. (45:17) You can’t become a better parent without becoming a better person. (50:36) Caldera Lab’s clever commercial. (56:01) Shout out to Scott Galloway. (1:00:06) #ListenerLive question #1 - Should transgender people work out differently? (1:01:20) #ListenerLive question #2 - Why do I feel lightheaded when squatting? (1:11:07) #ListenerLive question #3 - What can I do, activity-wise, to lower my cortisol levels? (1:19:57) #ListenerLive question #4 - What can I do to keep my mental health from going down the drain due to sleeping on a night shift schedule? (1:26:15) Related Links/Products Mentioned Visit Kreatures of Habit: Meal One for an exclusive offer for Mind Pump listeners! **Code MP25 at checkout** 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!! Mind Pump #2010: Seven Reasons Your Workout Isn’t Working Mind Pump #2027: How To Improve Your Squat, Bench, And Deadlift Strength Caldera Lab commercial Visit NED for an exclusive offer for Mind Pump listeners! MAPS Prime Pro Webinar MAPS Prime Webinar The Best Way to Breathe For Maximum Power & Strength (Ben Pollack) | MIND PUMP What is NEAT and Why Should You Care About it? - Mind Pump Blog Mind Pump #1770: How Sleep Helps Your Muscles Recover And Grow Ashwagandha — Health benefits, dosage, safety, side ... - Examine.com Rhodiola Rosea - Examine.com Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned unusual_whales (@unusual_whales) Twitter Scott Galloway (@profgalloway) Instagram Ben Pollack, Ph.D. (@phdeadlift) 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. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the number one downloaded fitness health and entertainment podcast in the entire world. This is Mind Pump, alright? In today's episode, we answered live caller's questions after a 56 minute introductory conversation. This is where we talk about things like fitness, current events, our lives, family stuff, studies,

and much more. By the way, you could check the show notes for timestamps if you just want to fast forward to your favorite parts. Also, do you want to be on an episode like this one? Email your question to live at mindpumpmedia.com. Now, this episode is brought to you by some sponsors. The first one is creatures of habit. This is a phenomenal, high protein, plant-based oatmeal.

You eat in the morning, 30 grams of protein. It's got digestive enzymes, vitamin D3 probiotics, good, complex carbohydrates. It's a great way to start your day. Go check them out and get 25% off. Go to creaturesofhabit.com that's spelled with a K. Forward slash mind pump, use the code MP25 for 25% off.

This episode is also brought to you by Caldera, makers of skincare products that are all natural and have been shown in studies to dramatically improve the appearance and health of your skin. Go check them out and get a discount. Go to calderalab.com at C-A-L-D-E-R-A-L-A-B.com forward slash mine pump. Use the code mine pumping at 20% off your first order of the good serum. Also, we put together a brand new workout program bundle called the Time Crunch bundle. This bundle includes the following programs in ebook, maps 15 minutes, maps anywhere, maps prime, and the ebook eat for performance. We put them in this bundle and discounted it $200 off, so the total for all of that is

only $99.99. If you're interested, just go to mapsmarch.com. All right, here comes the show. Teacher time! And it's teacher time! Oh shit, you know it's my favorite time of the week. We have three winners this week, two for Apple podcasts, one for Facebook, the Apple podcast winners are Jay Chrysow and NTG pod.

For Facebook, we have Diane Wade. All three of you are winners and the name I just read to iTunes at MindPumpMedia.com, include your shirt size and your shipping address. And we'll get that shirt right out to you. Three of the most important factors to consider when you work out are the following. Frequency. How often I train my body or each body part, intensity, how hard I train, and volume, how long

my workouts last or how many sets I do per body part. Now, he's the thing. All of them are inversely related. You have to consider your recovery. In other words, if one goes up, the others typically need to also go down. You can't hammer all three, or you will over train in your body,

simply will not progress. Most people fail to realize it. So intensity, frequency, volume. Look at those, balance them out, and you'll get the best results. You know, I like to think of this like a, like when you're building a character on those like video games. Like your avatar bars of power. Yeah, it's like you got 100 points and you can give like some to speed, some to power, some to whatever. If you give them all the one, then

you have none left for the others. This is how I think people need to consider frequency intensity and volume. Now, I remember being when I was younger and learning of the value of those, all I did was throw all of them at myself at the same time, or I'd increase one of them without decreasing the others, and just I would just over train my body would have progressed. A good example of this is like trying to bring up a weak body part, where people just add volume to that body part without taking away volume from other body parts, and then they can't, they don't understand why their weak body part isn't progressing.

It's probably because you're just doing too much all over. Well, I think that intensity and volume are the most popular, obviously. Yeah. Because, you know, in one being like intensity more in the athletic realm, performance realm, like it's really highlighted probably the most, and then like I got introduced to more volume training once I started hanging out with more body

builders and being in the gym setting a lot more. But frequency was never even part of the conversation. Yeah. Because if you're training literally every day and all the time, it's going to affect intensity or volume substantially. You have to really manipulate that in order to keep yourself surviving. Like you're training. Totally.

I actually think this is maybe one of the more challenging, if not the most challenging thing, to kind of piece all together. I mean, admittedly, this has taken me most of my training career to really find the right dose at the right time in your life. That's the other thing too, it's kind of a moving target. Yeah, good point. Depending on your experience, your age,

your current lifestyle with stress and sleep and what you got going on. And so, you know, we can talk about some basic rules of each of these and refer to studies that show, oh, when you're in this range, this is most optimal, but it's not only is it individualized, but it's individualized and it's consistently moving. So this is something that I feel like I still have to always

go back and revisit. And I think for experienced lifters, there's two different conversations here, experienced lifter and someone who's never lifted really before, I think with experienced lifters, we tend to overdose. We tend to do more. Any one of these that we're talking about,

frequency intensity or volume, when we decide to apply them, we tend to over apply versus, you know, doing as little as possible to elicit the most change. The trend tends to be this, right? I'm working out, I'll paint two scenarios, but the answer tends to be the same at the end, and it's always wrong. You're working out, not getting good results.

Okay, let's increase the intensity of the volume and the frequency. And especially if you work out phonetic, that's the wrong answer. Here's another scenario where we tend to give the wrong answer. Wow, everything I'm doing is working really well. I bet I can make it happen even faster. Increase the intensity, increase the volume, increase the frequency, and then my body plateaus. This took me forever, forever to really figure out how to balance properly. I kind of started to figure out intensity and volume when I was younger because I went from traditional Arnold Schwarzenegger style volume training to the other end of the spectrum which is Mike Mansert, Heavy Duty, Super Low Volume, Super High Intensity.

So I started realizing those were related. The frequency part took me a lot longer. That's when I started to read about training methodologies of like the bronze era, what they would say of strength training, you know, like turn of the century, where these guys were training full body three days a week. And then I realized like, okay, in order for me to do that, I have to really reduce the intensity a lot of times. What's going to happen?

And then my strength and gains went through the roof. And then I said, okay, all of these really, really influence each other. And you really have to balance them out because the wrong mix will give you no results. The right mix will give you results every single time. But the wrong mix, and this is the beauty of workout programming, well done workout programs, understand this, poor programming, don't understand this at all. So it's not just about exercises and wraps. Those are important too. But these are like the foundational things you need to consider and understand if you don't understand this at all. So it's not just about exercises and wraps, those are important too, but these are like the foundational things

you need to consider and understand if you want your workout to really produce significant results. Well, it's kind of silly to me with the frequency part of it because I knew that just practicing skills for whatever sport it was I was doing. Like the more I did that and the more often I would do it, the better my skill would be.

And it's like to apply that same concept towards training just never was even a thought and wasn't even promoted by our coaches or anything else. And it's obviously you have to affect the intensity and the volume and you have to make it right dose. So that way it's like it's beneficial. And you're actually gonna receive that type of adaptation from it.

But you know, later on now in the career, now I'm like, man, I wish I would have applied that too, like in blocks of like, let's just focus on like treating, my training as a skill, and let's develop that even further and see how much better I can get at that to then benefit from that. And then just, you know, now let's go for this block of just intensity and like see what that did and translated towards that. It would have been huge. Yeah, I tell you, if you're, if you're into this and you really want to learn about this, just now let's go for this block of just intensity and like see what that did and translated towards that.

It would have been huge. Yeah, I tell you, if you're into this and you really want to learn about this, the two strength sports that I think have the best workout programming. Olympic way lifting. Olympic way lifting is at the top. And then next would be power lifting.

And that's because they have to produce results. Olympic lifting is a competitive Olympic sport has been for a long time. So lots of research has gone into it. And then powerlifting also competitive sport more scattered, not as centralized, but still competitive. And then third would be bodybuilding. But if you look at Olympic weightlifting and powerlifting, you'll see that they understand how all of these are related. Again, especially Olympic weightlifting, they really understand this to get their athletes to peak on day of competition.

So there's a lot of stuff you can learn. Are there some general rules when you communicate this to like the average person, right? So you're, we're throwing around words like frequency, intensity, and volume. If you're talking to your aunt, you know, or so that means nothing to them. So how would you break apart each one of those

and explain the importance and give them the fundamentals around each one of those points so they can then apply it? That's a good question. I would say with people who are inexperienced. So yeah, let's take each one. So let's do frequency. I'm talking to somebody inexperienced. Here's some basic rules around frequency

that you need to know. Okay, so with people who somebody inexperienced. Here's some basic rules around frequency that you need to know. Okay, so with people who are inexperienced, I can really apply a lot of frequency so long as the intensity is low enough. And volume, I also have to kind of keep an eye on. But frequency, I can have someone practice a lot if I keep it really easy. I remember learning this with clients,

like, oh, I can have someone literally do something every single day. It just has to be really, really easy and they'll progress quickly. Part of that is the central nervous system adaptation they get and learning the skill, which is more important when you're a beginner versus when you're advanced. When you're really advanced, you've got the skills down. You still will derive benefit from frequency, but I think intensely a volume or more important.

Now, as you get more advanced, it kind of looks like this. Like total volume per body part will range 12 to 18 or 20 sets. Intensity, if you go to failure, you can cut that down by a third. If you don't go to a failure, you can get up to the higher ranges. Frequency, depending on the intensity, you can train your body up to four days a week. Now, obviously there's a huge range here because of what you said earlier Adam,

there's such a variance from individual. So I think the best way to communicate this is are you progressing, are you sore? If you're really sore, you're probably doing too much one of the others, is you're sleeping affected and generally do you feel good? If you feel good, you're not super sore, you're probably doing too much one of the others, is you're sleeping affected and generally do you feel good? If you feel good, you're not super sore, you're progressing, then you're probably

hitting close to the right mix, I would say. So I think I would communicate it similar, I mean, but less, less words. I think I would say what we know from studies that, you know, let's pick a body part, it doesn't matter, chest, back, shoulders, anything. Landing somewhere between 12 and 18 total sets for the week is ideal. What we know the ideal frequency of that is two to three times. Does it mean you can't go four or five? Does it mean you can't do one?

But the sweet spot is hitting that muscle group two or three times. So I would divide the total, whether that be 12 or 18 sets by however many days a week I'm going to work out. And I end to your point around practice, I think a lower intensity and more practice is going to benefit you the most when you're first getting started. So instead of going into your workout, knowing that you need to hit chest 12 times for the week instead of thinking I'm going to hit it one day and it's hard as possible. You're better off doing it at 50% spreading out maybe over three or four days. And you'll get more benefit by doing that, especially.

I think that's actually true for even a lot of advanced lifters, but it's definitely really true to the beginner lifter who's trying to practice those lifts. Yeah, and try and leave those, I guess we say like the two reps in the tank, but like really it's just like stopping before that true fatigue sets in. So that way, like, too, you're thinking of the next day and the next training session,

you're already thinking ahead of like being able to fully recover and then having that energy going into the next. So less is more especially in the very beginning. Yeah, you know, it's funny out of the three factors that we're talking about. Volume and frequency tend to be limited by time. So those tend to be less abused in intensity. Intensity in my experience is the most abused because I can hammer it real hard while I'm here. There's also that warrior, you know, hero mentality,

let me beat the crap out of myself, that's what'll make it effective. And the truth is, I can over train somebody with intensity faster than a camel volume and frequency. I can over train someone in 15 minutes with intensity, if I give them enough intensity. I don't know. What I'm most concerned with with the beginner. Totally. Especially.

Well, I think this is the reason why early on, you heard us talking a lot about how much we didn't like the beast mode all out, no days off mentality that is perpetuated in our space. And that was a big message from us was, it's the wrong message for most people. It doesn't mean that you can't gain value from getting after work out here and there, but because of that mentality, the new lifter comes in and thinks they've got to get after it to have success. And the opposite is true. They're probably going to have more success if they dramatically reduce the intensity in

their training workouts and practice the lifts and get good at it, especially when you're new and you're going to get newbie gains just by damn near doing anything. So getting good at the form and technique and practicing it more frequently at a much lower intensity. And that allows you to go somewhere when you do hit a plateau because it's inevitable. Everybody's going to plateau at one point in their lifting career. And so if I start out the gates with putting emphasis on frequency and consistency and very low intensity, and then what maybe after a month or two or three, I start to see my body really stall. Well, dude, I've only been going at very low intensity. And then what, maybe after a month or two or three, I start to see my body really stall. Well, dude, I've only been going at 50% intensity.

And now I'll take it up to 60% to 70% intensity. And then 80% to 90% intensity. So I've got a lot of room to help break through plateaus because I didn't throttle down on the intensity button right out the gates. Dude, totally. All right, so I want to tell you guys that a while ago, and I think we figured out the

mystery. There's a mystery here. I saw a rat right outside of our studio, and it was back. It was massive. It was like, it looked like splinter from the digitals. It was jacked, right? It was like those ones you hear about in like New York sewer. I already know where you're going. It looked like if you went to kick it, it would grab your foot and throw you some like, wow, that is, that is a jack rat. Yeah. Anyway, last night, we get a message from our assistant that the alarm system was going off here in the middle of night. It couldn't figure out what was going on, dug for it out. And I think I

know why he went in the back where we have our supplements. Yeah. And the creatures of habit, protein oatmeal. Like 15 of the packets had like holes nibbled on them. And so the rat. It's a jacked and expensive rat. That's why the rat was so jacked. He had calories and protein. He's been eating all the freaking high protein oatmeal

in the back, dude. That's a son of a bitch. I saw him when I came in. So I came in. You saw? Yeah, I saw him when I came in because I was wanting to switch the lights on on the alarm off this morning.

And it saw him. He was scaring around. Yeah, yeah, shot up when I came in because I was going to switch the lights on the alarm off this morning It's all is scaring around shot up No out there. He's all what's these suckers next door man The next door neighbors that had a shit hole next door Oh, they're they're attracting them like crazy. We gotta talk about but let's stay on this for a second Because you see the dog UK and I put the camera on Doug's, how excited is he is the greatest rat catcher of all time. Yes. We had a couple here before. Right.

Kula. And he's back, dude. I'm back. How long does it have trapped? How long until you think you'll catch this this. Pro-teacher. I hope to have one by tomorrow morning. I have to get the trap.

So I'm setting it over. I know where there's one. There's many. You know, I have no idea, but we have pros coming tomorrow, actually. Actually, real exterminator. So I'm going to do my best tonight and then we'll see if I can do it. You know what Doug uses on the for bait? Peat a butter. Peat a butter. Yeah, butter. Yeah. Not cheese.

Oh, the best trap so far that I've found and I've had to get rid of them a lot. It was a bucket of water. Oh, yeah. And then you have this spinning walkway. It's like a little landing run and it spins. You put peanut butter on this and so they get on top of it and then they eat it and then they spin, they fall to and drown to death. What do you mean they can't swim? What? They can't swim until they get there.

But they can't climb out. Oh, you put like a tall bucket or something? Oh, I'm like, when they just climb right out, this makes sense to me. Yeah. I don't know that was like a real trap with them. So I had a, so at one time, our rats here have a cheese and tolerance. That's why they like peanut butter.

This one's, I'm telling you, this one's Jack, two, another, other creatures have it. I, I, I won't time. Obviously, health conscious rats here. I won't time had to catch a mouse in my house. And my kids were little, my older kids were little. And they're like, how are you gonna catch it?

Am I all a bit of trap and like, does it kill them? I'm like, yeah, I don't kill them. And they're like, how are you gonna catch it? Am I always by a trap and like, does it kill them? I'm like, yeah, I don't kill them. And they're like, no, but please don't kill. So I bought a humane one. Oh, it was a worse, bro. It was a worse, it's worse here in them screams. Screaming, the ones that are like the glue trap. Yeah, dude.

That's not humane. No, no, no, no, no, it was way worse. No, they like bite their legs. Oh, no, no, no, no, it wasn't the glue. It was the one that trapped, but it was screaming because his foot was stuck in it. Right, right, right, right, right, all night't the glue. It was the one that trap, but it was screaming because the foot was stuck in it all night. Yeah, then you gotta go smash it with a shovel. I way worse. So bad. I remember the first time I made that mistake. Oh, this will be easier.

I'm out of time. Less gross or whatever. Yeah, not again. No, dude. It was a bad. It was a bad idea. Speaking of speaking of Oh, so next door. Yeah, Adam was right again. So, thank you for my flowers. So, this is great. So, I don't know how much detail I can go. We have a neighbor moving out or a big kid. You know the teller, we can delve without telling their business. All right, so they're getting evicted

and they sell products in there and Adam for a while's now like, how do they make money? Like, how can they pay rent and he goes, I bet you they're like, they're dealing drugs or something, no, and we're like, shut up Adam, you know what I mean? You know what we say that, anyway, they got're like, they're dealing drugs or something. No, and we're like, shit, I'll pat him. You know what we say that. Anyway, they got evicted.

And they found some shit in there. Yeah, yeah, yeah. They found some drugs in there. And they're like, you know what I'm just, he's a doing drugs. I mean, they're dealing. I'm like, bro, it's a bad drug.

Yeah, just me, it's a bad drug. Adam knows a lot more about drug dealing. He's assuming they're a product. Which is why you were arguing with me for like months about this. He said, how do they pay the rent? I mean, they weren't paying the rent. They I don't know why you were arguing with me for months about this. You said, how do they pay the rent? I mean, they weren't paying the rent. They didn't long enough though to stay for a while. No, they didn't pay the rent for months.

They weren't paying for a long time. Yeah, they were there for years, dude. We've been in a problem. Yeah, but COVID, I mean, I know before that, they were obviously paying it. But once COVID hit, I think they had a hard time getting rent from them. So my thought was if they're actually selling drugs,

if they would have a booming business. Well, Adam says he knows how this blew my mind. Yes, when you told me you know how to broke savvy business, you guys are saying most drug dealers are broke. Cause they just spend on the own drug. Yeah, we get to understand. Okay, listen, the same rules apply in the black market world,

not the exact same, but there's some rules that are on both sides, which is still the 80-20 rule and it's still most businesses fail. It's still a business. It's an illegal business, but now just think you have a lot of people that are uneducated doing that business. It's doing business is hard when you're educated. It's even more difficult when you're uneducated and you're also doing something and selling something that's a Dic-Tap and into your supply. I'm willing to bet that there is a greater fail rate Business-wise and success and in regards to business success financially in the illegal black market world

Then it is in the legitimate world. So they just like and that's my experience. Are they doing it? Are they doing a lot of them? Deal drugs to fuel their own habit. It sounds like well, that's my experience. Are they doing it? Do a lot of them deal drugs to fuel their own habit? It sounds like. Well, that happens a lot, right? So what ends up happening many times is you get people that, cause you just around it all. You already like it, right? You're already into that.

That's what got you into thinking, oh, I don't have friends there into it. Maybe I can be a good dealer. Then you start dealing it. Then you justify why you can take more of your product because you're making money from it. Yeah, that ends up being something that just supplies that. Or, you know, there's still business principles

that apply to scaling any business and they don't know how to do that. They get it, they make enough money to maybe provide for their own personal habits that they have and the things they like to do, but they can't actually grow the business. You know, you make a good point because there's hurdles in the legal business world.

And a lot of the hurdles are regulations, permits, how do I, you know, paying taxes, dealing with the market and the black market, although you're not dealing with those things, you are dealing with avoiding the police, how do I pay these people off? Fath? How do I get theft?

And then how do I deal with theft? Cause I can't go to the courts. Right. You know, how do I get my products muggle, you know, longer? So it's gotta be. And then again, even when you start to have success, say you're doing well as a drug dealer, you're making good cash flow, scaling is still a problem.

You can only do so much yourself as far as supplying, getting all that stuff, like packaging, all the bulls saying bullshit that applies and say our t-shirt business over here applies to in the drug dealing world and What do you do and then you got to hire people and bring people on to your illegal business? Try finding you think it's hard to find good employees in the fucking real one Try finding good people in the black market world

It was like I got to find someone who's reliable Reliable and yet and and get the balls to do something illegal with me and then not not wrap me out like imagine how difficult that is So yeah, so scaling I would make I would make the argument I would love to see if there's anybody who's got these statistics on this, but in in my experience It was just as rare if not more rare to find somebody that was really really Success and and here's the thing that people miss a total. Just because someone's driving a car with sick rams or has the cool watches, doesn't make them really successful at business.

So just so you see materialistic things and you go, like, oh man, they're balling because they sell drugs. It's like, yeah, they literally take vestigin' in there. Yeah, they take a little bit of their money that they do profit and it goes right into things that makes them look great. This makes so much sense because TV and movies actually glorify. Yeah. Quite a bit because whenever you see a drug dealer and movies and TV, all of

they always end up dead or whatever, they always end up making a lot of money. You never see them struggling with their drug business. Totally not. You know what I mean? It's always like, we're got so much money and I'm always watching going, bro, take your money and leave. You'll be okay. But that's like old guns.

It was, you know, it was, it was one of the things that really, this really bothered me. And this is obviously my own insecurities and bullshit around money and stuff like that and my own ego that needed to be fed. But when I had a lot of success in the medical marijuana field and when we did that, that was a legitimate business, people still didn't credit me for, for being good at business. Yeah me for being good at business.

Yeah, for being good at business. And it really bothered me because it was just like, man, well, fuck, this was one of the hardest businesses I've ever built. And we had people like, of course you're making all the money. You're son of a drug dealer. You're a drug dealer. So it's like, yeah, so how hard could that be? It's like, fuck you.

It's just as hard as building the business. If not harder because the time that I got involved in it was very gray market. So, you know, the stuff that you had to do, the loop holes, the fact that we, I mean, I, things that I had to do in that business, I've never had to do here. Like having to, you know, rub elbows with, you know, politicians and city officials and go down to a city meeting, council meetings and stuff like that. Never did that for this business, because I've never worried like, oh, they might all of a sudden shut down

the fitness business and then zone it where we're at. People still product all the time, right? Oh yeah, just a guide for that, because it's like, what are you gonna say? Yeah, fast. All the same things that make this business difficult, that had all of those things and more. So because it's drugs and everybody wants them, everybody thinks like, oh had all of those things and more.

So, because it's drugs and everybody wants them, everybody thinks like, oh yeah, it must be so easy. But then it's also extremely competitive because there's lots of people that- And everything's there that. Yeah, yeah, yeah. You don't have to go into detail about how, because you did, you rubbed elbows

with these politicians and lawmakers and the local area. How influenced are they by stuff like that? Is it really about who you know? Oh yeah, 100%. Yeah, 100%. I mean, yeah, it's definitely who you know. When we, I mean, part of what made my decision to partner up and go into business

with the people that I went into is one of the, one of the big guys that was behind the scenes that was his face wasn't a part of the business was already a centa millionaire. he huge huge money and he was going to and he also is already deeply connected to like I forget I want to name drop but there was multiple city officials that he was already in you know relationships with and you know part of the deal was when we were building the business like and we knew that those Officials were influencing some of the law zoning laws and things were passed

We knew the areas that we were targeting and so you know they're have that they're having lunches now from the club level My job was when they came in and said hey, you know So and so told me to come by here and pick up the check for you know donating for our campaign I just I just wrote the check, you know saying so that was my my part of it would be just that of like I'm donating towards this politicians campaign and remember this is at a city level right here This is not mashable. Yeah, so that would really go Corporations involved. Yeah, I'm only and I'm doing a you know, we're doing a few we're doing a few million dollars We're not doing like ball or crazy huge money.

And I'm like, wow, we're already, you know, it is. Part of this game, yeah. Part of this at this level and we're nobody like to think that that's not happening. Well, we're only paying them, I mean, it's like a hundred thousand a year, something for like these politicians.

And then you look at like their net worth. Yeah, you like, wait, this doesn't add up. You know, it's like, of course. I think the salary, I want to say in Congress, it's like 175 grand or something like that. Yeah. And you know how many millionaires are on Congress? Dude, they're worth hundreds of millions. Yeah, like 10 houses, five houses. And there's a lot of little stuff that.

Do you remember that page? There was a page on Twitter years ago that got cancelled. I don't know if they brought it back. But there was a page that Twitter years ago that got canceled. I don't know if they brought it back. But there was a page that followed Nancy Pelosi stock picks because she outperformed every top investor that was always making just these amazing, amazing. Yeah. Why follow a page on point? A page called, and this is, we won't make this our shout out page.

It's a little bit different, but you just remind me. It's called unusual whales or something like that. Yeah, unusual whales. Yeah, it's called unusual whales. And it follows all the politicians and all there. By the way, talking to that, you know that all the executives for SVB bank in February, cashed out. Oh, a lot of them did.

Like five of them. Convenient. Yeah, CFO, CEO, like all these executives took out a big position on their banks for him I know by the way, this is a this is a what's the congressional salary there Doug? 174,000. Yeah, I mean make a hundred seventy four grand and then you're a millionaire. Yeah, come on now So this was a big deal here in in in the tech world because SVP Silicon Valley Bank It's been around what 40 years it's one of the largest banks in the country,

and they fund a lot of startups. So when that shit went south, one of the biggest companies, Roku, Roku had billions of dollars, tied up to $480, four million. It was part of that. Literally, when this happens, you can't get your money, your money is stuck.

Yeah, imagine this weekend that just passed, had to have been one of the most stressful weekends in this area. You can't do payroll, you can't do products. And it's mostly because people don't understand it. I mean, obviously Roku was tied up in that, and that would be considered probably a bigger company. But you know, the Google's, the Facebook's, Twitter's, these big massive companies, they were

fine. It's a lot of the companies that were 10 to 100 employees, you know, that are startups that had all of their, I mean, I just imagine, obviously, we, this company bank, we bank with Bank of America and Chase, but I mean, imagine if that was Bank of America, like all of our employees, like, what do we do? Like, you know, hope they still show up to work, even though we tell them, sorry, our bank accounts are all frozen, and we don't know if we're going to be able to get all of our capital.

And so the fear, which is still a fear, is that this could be a contagion because there was such a secure, you know, quote unquote, secure bank that they're afraid that a lot of companies are gonna be like, you know what, why am I keeping my money in these smaller banks? Let me just pull it out and put in these bigger banks that are safer, which that's what happened.

You get a cause, what's called a run on the bank. So you guys remember learning, you learned about fractional reserve banks. It's such a Ponzi scheme, it is ridiculous. The fact that banks are only responsible for hanging on to 10% of all deposits, then they're allowed to go out and loan out nine times the amount of your deposits.

So just think about that for a second. Million dollars goes in the bank account. They only have to keep 100,000 of my million to legally in order for them to do business. They can then take my million and lounge out $9 million. To other people. Which by the way, here's how crazy it is. That nine million goes to other people

or a business or whatever. They put their money in the bank, rinse and repeat. So the amount of money that actually exists that we use is so much larger than the money that actually, or should I say the money that we're using is so much larger than the money that exists. So right away the Fed goes in and says, we're gonna cover all of it.

We're gonna just cover all of it. Which I know what they're trying to do, they're trying to stop potential money. I don't wanna see the Lehman brother thing happen again. Yeah, dude, but this is just like a cracks in the... What do you think is gonna happen? What's your guess right now? I mean, we obviously we've been saying this stuff is coming down the pipe and you can only print money for so long before all the feds are inevitable, right? The feds are going to raise rates. That's right. I think

the feds going to halt raising rates. So that actually comes out any day now, where check out when the next fed rate raise high kids and it was supposed so originally it was supposed to be a quarter and now that they then I heard was going to be 50, now this they're saying, oh, they might halt it. I don't know though. Because that's what's putting pressure on all these all these banks is these these height rates. So, but if we don't then inflation, by the way, if they bail out these banks and give everybody their money, that continues to contribute to the situation. So then we're left with nothing. What do we left with?

Whatever it has to understand too, is like, and I get it, like if you're somebody who's a small business and you would definitely want the Fed to come bail you out and save you. So I could totally understand being on that side. But all the rest of us, I mean, we're gonna pay for this. It's not like it's so funny how when things like this happen

and we're like, oh, it's okay, you know, the Fed takes us. Nobody understands, you know, why it is? It's like the money comes from thin air. Like you all are paying for it. Yes, people don't it is. It's people. It's not like the money comes from thin air. Like, what? Y'all are paying for it. Yes. People don't understand inflation. It's a tax. Your money is worth less.

Yes. The same thing is the government taxing you and taking money from you. It's the exact same thing. It's just people are fooled by it because they think they have, they still have their money. So they call it a tax on the poor. It's an invisible tax on the poor. Pretty, pretty wild stuff. I was trying to explain that to Katrina

and my best friend's last night about where we're talking about home loan. They actually bought a home a while back and they have like 2.5% interest or what like that. I'm like, you understand like when you have a loan like that in an inflationary, when inflation is running at six to 8% like that, you're literally making money off of them,

like having that loan. You get how that works and than they didn't understand. I'm like, yeah, well, just take like a million dollars, the 2% interest that you pay on that, okay? Well, if you let it lose in your- Yeah, the bank is losing 4% every year. So you're gaining that by having that. I was trying to find a simple way to explain to people

that if you have a loan right now, whether it be a car loan, whether it be a personal loan, whether it be a house loan, and it's under 68% to pay that off would be silly. Like, you would never want to do that in a time right now when the interest rates are that high because you're technically making money off of them holding that loan for you. There's a lot of cracks in the seams right now. I mean, in the system, we'll see what happens because if they keep pushing it out, you're

going to see the market corrected self has to. It's impossible to keep it floating forever. So we'll see what ends up. I mean, I think the most likely thing to happen is because of what we went through in the OA crash with real estate, what we saw with the Lehman brothers and things like that, they're going to protect the banks. They're going to protect the housing market. And the way they're going to do that is by printing more money, taxing more people, and inevitably with-

Sixth accept inflation. Yeah, exactly. And what, and inevitably what's gonna happen is we're just, the dollar is just gonna dwindle. Like in this decade, so including the last two years and the next eight years, I think we're gonna see like one of the craziest. Like it's so, and I imagine, you know, your parents, right?

You talked about what your parents bought their house for, like 30,000 or something crazy. I bet you when they bought that, they could have never imagined that same house would be a million something. That just seems so crazy. We're now living in a time like that where in 10 years from now,

you're gonna look back and you'd be like, $2 million for that shit hole condo, what? And that's just gonna be normal. That'll be the new price point. Have you guys seen the chart of how much value the dollar has lost since they went off the gold standard? It's like 90 something percent. Oh my god. So like it lost 90 something, maybe done can find it, something 90 something percent of the dollar's value since they went off the gold standard completely, since they cut the last thread to that, it's been gone. So, and there's no fiat currency that's ever not eventually crashed.

I think that's the scariest part when you hear. So, yeah, it means tied to nothing, right? That's what's scary to me is that, you know, and do you think that there's a possibility or even a chance for us to reconnect it to something like oil or gold before it gets completely dissolved? We can't because we're so too late. You know what it'll save us? The only thing, I heard somebody talk about this and said, yeah, that might be it.

The only thing that'll save this decline will be rapid innovation. If we can innovate faster than the money loses value, then we'll be okay. For example, if you look at the tech market, a walkman, when it first came out, in I don't know, when did the walkman first come out? 1980 something, this was a cassette player that you put, you know, you could walk around with or whatever. It was like $300 in those dollars. So today you can get a Walkman for like 10 bucks,

even though the dollars lost so much value. Why? Because we innovated so well and became so efficient that we can make it extremely cheap. So that's the thing that'll maybe say. Okay, to that point, like try and speculate on the the average person's daily cost, like where are we going to innovate so much that we could potentially save the dollar price. So we've actually, we've actually, if you compare apples to

apples and account for inflation, we still are better off today than we were before. The problem is people spend on more things now. So what I mean by apples to apples, you go to like 1950, the average home had one car. They didn't have a television, they didn't have a microwave, they didn't have internet, they didn't have cell phone, they didn't have, so if you compare apples to apples, we're better off.

Except for the markets that are heavily regulated, like healthcare education, those are just, those outpaced inflation by quite a bit. Yeah, so look at that. Since 1971, it went down 86%. Since 1999%. Yeah. So it's like, it's worth so much less. Yeah, well, I mean, healthcare would be like one of those industries, like, I'm trying to get point. Healthcare education., that's a, that's a question. That would be a massive save.

Yeah, because it bleed through. That's true. So much like it. And I'm wondering if, if any of this AI stuff, which is overhyped, of course, but like, if that's actually gonna, here's a thing though, like in terms of the trade of that of like, you know, making it more efficient for business owners

and like the innovation there, but will that also cost, you that also cost certain amount of jobs, which then will kind of like reshift its way? That's the argument, but so far, it's opened up opportunities. But we use education, example. I think we're at the beginning of it collapse of the traditional education system,

and it's being forced by the cost of education. So I think for the first time ever, we're seeing less people enroll in higher education today than we had. In decade, for decades, those are two. I think education is a big one. And that's because, literally, I could go online right now and learn whatever I want.

I can get any information I want online. I don't have to buy 300 old books. You go to college, they charge 300 dollars for a book, why when you can, so all of this is starting to fall apart. And like, why would I go to college, take out alone300 for a book, why when you can, so all of this is starting to fall apart. Yeah. And like, why would I go to college, take out a loan for $50,000 and then go make 50 grand as a teacher that didn't make no sense. You know, why?

Yes, no more coming out of high school. And now you're looking at, you know, options, I'm sure like in terms of like the cost of, you know, the somebody like getting themselves into that kind of debt like initially, and then trying to pull themselves out, like I'm sure there's gonna be innovation. I think both what you guys are talking about, those are great sound. Now, the thing that worries me about both those

is that there is a massive agenda to not. The bureaucracy's massive. Yeah, so I mean, because technically, when you talk about, those are big institutions. Ted Talks and you two stuff like that That's our like the stuff to disrupt school is already there. We don't even need to innovate. Nope. Yeah It's that so the fact that we're not and it still is we're still the gatekeepers are the gatekeepers are

Companies and industries are like no we require a traditional degree, but that's learning to change. That's starting to change with. Yeah, I just saw what state do you guys see this? Who who who talked about this? Was it carry, no, it wasn't carry view? Somebody else I want to get. Oh, it was a Florida. Yeah, was it was it was it was a Florida? I think so. And it announced it like they don't need to you don't need to have a bachelor's degree in order to do. Yes. Yeah. Yeah. So there's some states that are already I think it was and I know Google has these certificates you can get through them. It's like a six month course that they'll count as well as a as a bachelor's degree if I'm not mistaken Yeah, so it makes sense I remember in the medical field because I used to train a lot of doctors

They were telling me how there was a shortage of general practitioners This is doctors because to go to become a general practitioner You're gonna graduate a hundred something thousand dollars with a debt. Yeah, and a general practitioner You're gonna graduate and maybe make $100,000 something thousand dollars. And then, and this is, but this after years and years and years of school, and they're looking at, they're like, this doesn't make sense.

I'm gonna go into a different field of medicine that makes more money. So this is just what's, it's gonna start to, it's starting to fall apart. So, and with AI, you know, how are they gonna keep kids from not using AI to write their terms? And they're not.

They're not in a particular, they're not a part of our lexicon. You know, speaking of things that are unraveling, there's a theory on the, you know, online dating and tender to unravel also, which is really interesting considering that like, you know, we watch statistics on that. Well, we just watched it go from, remember just like when we were younger and dating nobody met online and then it went from like, you know, one in four and then like. Not some majority.

Yeah, now a majority of, I think it's like three in four or something crazy now, right? Like most people meet online now, but then what's happened and I, what I thought was really, who was talking about, Scott Gallo was talking about this and I thought this was a really interesting point.

And you've made this point, I think, salable for, and it's the argument for monogamy over like a polyamorous or open relationship. And the theory of why, like, okay, so even though we're like, or if you read something like sex at dawn, they'll make the case that our animal instincts is not to be monogamous,

but yet we've evolved to be monogamous. Well, why is that? Well, in a society where you have, say, and let's just say a small group, right, where there's 50 people and there's 10 or 15 men, let's just say that are in there. Well, the 5% get the attention of all the women, which leaves the other 10 men angry you know, 5% get the attention of all the women,

which leaves the other, you know, 10 men angry and wanting to overthrow the guys that are taking all the women. And so for us to flourish a society, it made more sense that you pick your partner, your wife and you guys do life together that which opens it up for everybody to be able to do that. We're watching this actually happen. In a market based, you know, tech app. Yeah, it's not forced, it's not cultural, definitely not cultural.

Yes. But if you look on there, they've done that women, if you're not six feet taller or higher, but 97% of women are naming me consider you. Yeah. Now, the average man is not six feet tall. If you make less than 100K a year, 97% of them are not going to look at you, even though a majority of men make less than $100,000. So you literally have...

It's like 4%. Yeah. And then there's 1% of the guys don't even have to try and talk to girls. 5% might get a response. The rest are basically invisible. And that's literally the statistics of Tinder. So you have all these women fighting for the attention of like a small percentage of men

and all these men that are basically invisible. So the irony of this is we're literally watching out in modern time what probably drove us to monogamy in the early days, was again, if you subscribe to the theories around sex at dawn, it's our animal instincts is to sleep with and mate with as many people as possible. Okay, then why have most, you know,

cultures adopted this monogamous type relationship? Well, the theory, the prevailing theory, I think it's a pretty good one, is that, you know, in a society like that, the very one to five percent of the men get all of the women. They got 95% of your population fucking angry you know and so they overthrow and kill and you get war and all that and so it's really crazy to think that we're watching that happen now in this digital digital so how's that

what's the movement now if you're not going to find some because it's really hard to just randomly find you know somebody that that you're gonna connect with unless you're like pursuing a specific place, like our nightclubs are like, where are people going? Then for the statistics are showing that young people are dating less and having less that. They're just naturally into it.

They can't. Yeah. They're not having that. Right, you're having the, again, that the same percentage is a lot. Why if you're, if let's say you're in the the upper percentage Or the percentage that's getting all you're gonna want you don't care. Yeah, if you're a rich tall fit dude They're just like I'm gonna. You love it. Yeah, you're cool

If you're a young attractive person if you're a young attractive woman, you love it. Yeah, everybody else is like Uh-huh. Why we need robots. What's going? I mean She's a service all these oh god, don't say don't do that, dude. Say that bro. That's how they justify that shit bro. It's like, oh, it's like, oh, it's like, oh, they want it. Yeah, it's like, it's too far.

You know what this really, with this points to is that we're so quick to tear down a fence without ever asking why it's up in the first place, right? That's the old, like cultural things exist. Now sometimes they existed for a reason that no longer exists, like cultural things exist. Now sometimes they existed for a reason that no longer exists, but oftentimes they exist. And especially when you find them across cultures, across all successful cultures,

and I've lasted for a long time, you know, it's easy to pick apart the, oh well, that's not human nature. Oh well, a lot of people cheat or whatever. Yeah, but it's there for a reason, and we should probably consider that reason quite seriously. Well, I bet you nobody Saw that coming though like you don't that I mean that didn't cross my mind Well, they would have thought everybody would have been have more

more yeah, I mean I didn't I didn't cross my mind when these things were coming I thought it was like interesting I thought maybe you might have some effects socially on the your inability to Connect in person because you do everything virtually. So I saw some of those things, but I didn't even cross my mind. Oh, wow, you're gonna get like a very small percentage of men that get all the action on here and same thing for women. And then everybody else is just to be frustrated as shit with it and have, and like, and actually probably hate it, which you see memes about it all the time.

I've posted a meme about the other day and I get to get to the DMs. People go like that. Yeah, hierarchy that preference, like it's just in our instinct. You know, it's like, we're trying to deny like what is real, like right in front of us. Yes, and we are humans have this self-awareness

as consciousness, which allows us to recognize our animal instincts and to create disciplines and structure and to live differently because just to use an easy example, just use fitness. My animal instincts are to eat everything that's palatable and to not move. Now, what happens if I do that? Well, we know that that's a terrible life. So, and this is true for all of stuff. It's funny. This reminds me of that, the, the statistics where they

interview, um, women without children later in life. And over 80% of them, it was not a choice. They just waited too long before they actually went out and tried to take it seriously. That's sad. Yeah. Yeah. These statistics are interesting. I, I shared that on that, that page that man. Yeah, it's still, it's just a truth. By the way, I'm still getting hits on that. Like that's every day I open up and there's at least two or three people pissed off at that step. It's like, listen, I'm just pointing out that there's a lot

of people don't see that, didn't see that coming, you know. Well, my end win stinks is to chill on the weekends, typically. And like not like, do more work over this like dude. So okay, volunteering, it's great. Like it's something that's rewarding after the fact, but like I didn't find myself. I'm already paying a lot of money and contributing towards like kids going to gymnastics

and like doing, you know, like really like vested in there. I'm like show up to practice, I'm going to the meats and you know, I'm like cheering, I don't realize okay. So our gym like had to put on an event. And so I'm like cheering. I didn't realize, okay, so our gym had to put on an event. And so I'm like, oh cool, I guess, yeah, this is gonna be local, this is gonna be something that I can help kind of contribute. And like, turns out we had to move our entire gym

to another gym, a high school gym that was close by to be able to host it properly. Because we just didn't have the space. We don't have all the seating and all the runway wasn't long enough. So you had to move all the maps. Get it literally. Like the whole thing. So like this whole tumbling track is like you have these steel, the bottom of it, it's like these heavy like steel contraptions that you have to like move and then the mats that are on top of that are really thick and heavyptions that you have to move and then the mats on top of that are really thick and heavy.

Then you have the trampolines and then you have all the flooring and then you have all the chairs. So the entire gym, we had to move from there to this place, set it all back up the whole thing all over again and then break it all back down and then trailer it and then move it all the up, the whole thing all over again, and then break it all back down, and then trailer it, and then move it all the way back in. So this was like Friday, Saturday, Sunday. Yeah, and Sunday, so I have so many people were there to do this.

So this was the cool part of it, which was like, I was so frustrated, because Courtney was like, well, we have to do this. And she got totally taken advantage of, because like, she's a very much of an organizer and like, very like methodical about us. And then so the coach, Verne, he picked up on that right away. He's really good at fine talent.

You know, like, he knows exactly like what you do for a living. He knows who's the contractors. She's the plan, and we're all going to be the people person and like, you know, sign up sheets. And so she was like, I felt bad for Courtney. She was there like the entire weekend, like, way early too, like having to do all the stuff where you organize all of the awards that they get.

So like, you have to print it like right there and match it to the event that they won or they placed in and so like all the way from like Five to six to seventh place, you know, and like have all that print it out with metals with ribbons You know attached and then like post results because like you know some of the technicalities of like you normally you have like a You know something to shoot it up so everybody can see it, but that wasn't working So you had to like actually print it up and then post it on the bulletin board. And so she was dealing with all that. But yeah, so we had like the entire gym's parents

all working together. Like it was actually a site to be seen. It was like, it reminded me of a, you ever watch like the Amish just construct a, like a bar in one day. With like hammers and like hand screws. And yeah. And they're so efficient and effective. Everybody had like the one thing that they're focused on and like they're like just cranking it out. We, I think we all just kind of,

it was messy at first, but then we all kind of figure out our strengths and then it was just like, it was so funny to watch because you learn a lot about somebody when you have to work and volunteer and do all this stuff like all at once. Like, who's like the, you know, just get after it guy and like, you know, can just lift stuff

and like get forward and progress or who's the one that's like, it's like, it's sitting there and think their way through the whole thing and like, you know, really analytical or the one that's like the technical guy that's like, you know, wiring everything and then like, you the one that's the technical guy that's wiring everything, and then has all the tools, it was interesting to watch all the personalities mesh

and everything, but got it done, man, but it was. What were you responsible for? What did you do? I was the guy that was like, the mule, bro. Dude, the mule, everything in my back, putting it together, just franking putting just constantly like ripping stuff up those glutes brother They saw it on my back dude like dude up right got you coaches like lila posture He can handle at least four more place. You get in my way. It's it's a bad day for you

Like that's that was the mode. I had the the work hat on of like dude get like get out in my way, it's a bad day for you. Like that was the mode I had the work had on of like, dude, get out of my way. Yeah, wow. How many cups of coffee did you have? I'm so exhausted. You guys, I was like struggling with this work. But you're gonna sell him out to gymnastics, man. I'm telling you, before I hear you talk about gymnastics,

I'm like, I didn't realize that. You know, thankfully, just one time a year that they do this, but like, I wish that he had the gym that was big enough so we could just host it there. We're not the move, the entire set up, somewhere else. Dude, and your kids will never fully understand how much mom and dad care about that. Don't forget by Tuesday. Yeah, I said you're already like, oh yeah.

I was so fun, right? I was doing good. No, yeah, dad, he moved some stuff or whatever. It's cool? I was doing good. No, yeah, I died by that. He moved some stuff or whatever. It's cool. I don't want to do gymnastics anymore. I'm just like, no, you're doing this forever.

I didn't know what I was signing up for, man. Yeah, kids are great, bro. This weekend, we had, it was just challenging with the little ones. And my two-year-old is just, he's going through the stage where he's starting to get all these feelings, so he got throw tantrums here and there.

And all day, we were just challenged. So at the end of the night, at the end of the night, when I'm ready to look at him and be like, you're gonna move out. I'm gonna kick you out of the house, don't worry. Then he decides to become loving, happy little boy, he's playing with us, joking around, and I forget all about.

I talked to Jessica, I'm like, it's so funny. Two seconds of him being loving and happy and smiling and me. Forget about the entire day when I was contemplating whether or not I made the right decision, I have kids. More kids, you know? It's just so funny.

Even the little one, even my three month old, you know, she'll have a day where she just has trouble sleeping and you're literally like, first of all, putting an infant down to sleep can be one of the most frustrating and fearing things of all time. If they're having trouble sleeping, it's like trying to, it's like being in the bomb squad,

and there's a bomb that you have to take the wires apart or it's gonna explode. You're literally handling this baby, like perfectly, and then you, oh shit, it's been 30 minutes, oh she finally fell asleep, and you go to put her down so slowly, and then you move the wrong way,'s been 30 minutes. Oh, she finally fell asleep and you go to put her down so slowly and then you move the wrong way or you step on the floor wrong and it creaks or your toe cracks, baby wakes up, you're like,

you wanna pull your hair out. If there are certain screams, it feels like shell shock you just like, you can just sit there and take it. So I was doing this because I was trying to give Jessica a break because she handles most of this and I'm like, honey, let me do all of it this weekend, please, you know, rest or whatever, even though she's handling a two year old,

so she shouldn't really get to rest. But I'm putting her down and I'm doing this and I'm like sweaty because I'm hawks, but I keep the warm room for her and I'm trying to do this whole thing and it's taking me forever to put her down. And then I finally put her down and I turn around and I slowly walk and my toe does the cracker, whatever,

and I hear her moving and then she starts crying and I go to pick her up and she smiles at me. I'm like, oh, that's all good. I love you. You know what I mean? So because this is the second one, you and Jess have had together and you ran them back to back like this,

are there certain things that you guys look back that what you did with the really is that you're, you make sure that you're doing different this time, like with sleep routines, with feedings, whatever. Like are there certain things that you're like you're doing different now than what you did with a rillius? Well, that's a tough one. I gotta think about that. She's actually a lot easier than a rillius was. He was more challenging, but it's still more challenging because we have a toddler at the same time. Sure.

God, that's a tough one. I think her crying doesn't trigger Jessica nearly as much because, you know, first time mom, and you're like, you freak out. So she's calmer about it. So that's different. I'm way more involved with putting her down than I was with Aralius, so that's a little different. Okay. And she actually, you know, what I'm way more involved with putting her down than I was with the Relias, so that's a little different.

And she actually, what I'm saying, she still sleeps a lot easier than her. A Relias was really, I don't know, the kid didn't sleep. You guys had higher date, next word. Yeah, to sleep next word, yeah. Yeah, to call for that. Yeah, so she dolly is a lot better in that regard. And at night, she's pretty good,

although she wakes up every two or three hours to eat. So I'm trying to think if we do anything differently, I don't know. I mean, you're so, so much older, Justin, do you remember like fundamental things that you did different between the two boys, like as far as they're raising? Like, I think, I think of that, if we were to have a second one, or like, okay, I could have done that better. I'll do less of that more of this. Yeah, I think, I mean, it was definitely a little more lax with Everett. And I think in terms of certain things, we weren't as, again, that scream thing that affected us a lot more with Ethan for sure.

But there was different challenges between the two kids thinking back. Because I remember with Everett, it was like traveling was really difficult because he just did not like, who, what kid does not like to be in a car seat? Yeah, right? Isn't that funny?

I was like, some kids, some kids sleeping in the car and some kids will not sleep in it. Am I older two kids? My oldest son slept in the car no matter what. My daughter never would fall asleep in the car. And we have one of each again, where one sleeps in the car and one won't.

So it's like, please, I want to match up. Max loves the car seat. Yeah, we sound always that way. That's what was Ethan in. So it was like his thunder vest. You know, it was like snug and like anything that was snug and like I would wrap him and he would calm him down. Ever it's completely opposite.

Like he feels like, crashed a foe, big and trapped, and he doesn't want all of that tight and restrictiveness. So he's the free bird. I have to free range manage him way more than Ethan. Ethan's more like, tight knit, and we gotta stay on top of everything he's doing with Everett, it's like the less is more and like kind of like build these sort of barriers

around him more. So I don't know. I tell you man, you can't, this is why it's like you can't become a better parent without becoming a better person. It's impossible. It challenges you to the point where you like you have to become a better person. Otherwise, it's not going to work. It's every insecurity you had.

Everything. The stress will press. And then, of course, why do you move forward or that you love them so much? So, just like, it makes you grow so much. Don't care how old you are, by the way. I continue to grow with the little ones, even though I have older kids. Yeah, yeah, yeah. Anyway, we have CalDare Labs today as one of our commercials.

And did you guys see the video they did? I shared it in the group thread. I don't know if you guys watched it because I know it was over the weekend. I can't get you guys over to watching the other similar weekend. I know. I was in the thick of it. Well, I was probably like one of our sponsors. So if you guys are like, what the fuck is this?

Well, I'm going to watch it. But they used it. I thought it was a really clever commercial. What they did was like, you know, obviously they're on social media. So you get all kinds of negative comments as everybody does that has a business on social media of like, you know, men that have, you know, used face cream or this nice side. Yeah, I was at a ton of like shit talking to guys. Yeah, and they used all those clips, you know, behind some music and then they showed a bunch of

people that are sponsored by them, including us and and so with that doing like, manly things. And so that's good. No, it was a cleverer. I always think it's a clever one. It was a jab. I mean, even like tongue and cheek, that would've been my jab initially. Like what are beauty products?

You know, like who gives a shit? But it, again, to like all these other factors of, you know, guys really having like, again, skin issues and also two, just like wanting to look better. Like it makes massive difference. It's easy too. Yeah. Yeah. You just, you just, it's not invasive. Rub oil in the face. That's it. Well, I think that's the key is that that's why guys get adopted. If it was like a whole process. Oh, yeah. You're just six feet. Beauty. Now, yeah. Yeah. Yeah. Yeah. Yeah. Yeah. One of these words, you're seeing those memes

where it's like, they show a shower and they see like a woman's shower? Bro, that's art. It's like hair, face, hands, you know. That's actually, that's it. And the guy is like, it's like, it's just a bar soap. Yeah, yeah, yeah. Washers everything.

That is, that is, you watch your hair with bars soap? When I was in college. Oh my God, of course he does. He's such a man, he give a shit. I'm just like, dude, I didn't want to be stuck. You said what I love when they came out with like the all in one thing, you know, you square it out his body, just do the whole thing. You wanted the dishes with that and then he washes it. Yeah, I'm like, the whole thing, right? Less is more.

So are you guys wise? Like that's a fight in our house for sure. I have like my little corner that has like three things that are all organized and tight. And there must be 60 bottles in our fucking shower. 60 dude, not exactly. 60 my son. 60 my son.

What are you doing in here that you need so bad? If I use her shampoo or I'm like I ran out of mine, I'm just like, yeah, I'm gonna use her. It's like, you know, $80 or so crazy. You know, I'm just like, hey, you smell like my shampoo. I mean, she's not like, my girl's got like literally like five different shampoo's and conditions. Like for different, I don't know,

times of the year for her hair or seasons or smell looks or something she's doing or close it to the hair color. Yeah, but different. Why? Why do you need this many different bottles? You see the shower my son and daughter used my older my older to because my son will have like he has one thing that he uses Everything else is my younger daughter because now she's 13 so now everything She's got to use every so they must be born with it. Right. It's not even like it's like a while

They're actually marketed to so hard But yeah, and they're more concerned with of course appearance and stuff like that. There's more value placed on that. So there's that. And they're marketed heavily with products. Like go to look up any skincare, haircare product and nine to 10 of them are women.

One to 10. I still can't figure it out though. Okay, you have shampoo, you have conditioner, you have soap, you have face cream. What else could you have? There's like 10 million different versions of each. What else? Yeah, I don't know. That doesn't make sense to me. That's a lot right there. I'm like, sir, yeah, I just make words up and you put it in a bottle. This balance is my skin. This is for wrinkles. This is for, oh. Hey, Caldera, just like oil by itself, my wife has gotten rid of a ton of stuff

and just uses that now. That's true. 100%. I know I've gotten all kinds of great feedback from it. I think the last commercial we shared that person who had sent back, there was like life changing for them. They had all kinds of skin issues.

Oh yeah, I thought. And then they started using Caldera. It's been, no, it's been a great product. Who's got a shout out today? You got one? Yeah, I got one. In fact, I referenced him in this episode where I talked about his, and it is Scott Galway.

He's the author of the four, which is one of my favorite books. Oh, it was a great read. He's, he's actually written another book I want to read. I think I shared it with you recently. His Instagram handle is. It's right there. Pro, Prof Gal P-R-O-F, Galerie. Prof, like Professor, so P-R-O-F, Galway, G-A-L-L-O-W-A-Y. So he's got some pretty good content,

also what I was referring to with the whole Instagram thing. He had a good interview where he talked about that. That was really interesting. Hey, check this out. A new study came out that showed that CBD improves the perception of your workouts. In other words, a study showed that people took CBD before they this out. A new study came out that showed that CBD improves the perception of your workouts. In other words, a study showed that people took CBD before they worked out.

They enjoyed the workout more. Anyway, we worked with a company called Ned that makes the best hemp oil products you'll find anywhere, high in CBD, but also high in all the beneficial cannabinoids you find in hemp. In other words, it's full spectrum and this you can feel. Take it and let me tell you, 45 minutes you can tell the difference.

Anyway, go check them out and get a discount. Go to helloned.com, that's H-E-L-L-O-N-E-D.com forward slash mind pump. Use the code mind pump and get 15% off. All right, here comes the rest of the show. Our first color is Marcelo from Spain. Marcelo, what's happening? How can we help you? Hi guys. So crazy to be here. I actually, I'm pretty excited to talk to you. Thank you. Thank you. Thank you very much.

Okay. How can we help you? Okay. So I'm going to read my question. So I can get the facts to the train. Okay. And I'm a personal trainer here in Barcelona. And I have a, I haven't doubts. And I have a doubt with a trainer, with a client of mine that I've been training him for a couple of weeks now, maybe a month and so. And he recently confessed to me that he used to be a woman.

He's now he's 21 years to male. And he was what you initially asked him because he's having a hard time feeling his chest in the bench press. And then he told me about the operation and the whole process. And now I was like, okay, I know I actually learned a few tricks. Thanks to you guys, how to activate the chase better, how to feel a burn in the bench press. But that just gave me a whole lot of more questions about what should I expect about this client.

Because initially the numbers actually didn't make sense to me because I actually calculate the body fat of my clients with the circumference measure to estimate the body fat. And he asked a male, he was in the 12% body fat, like being a small guy, a kind of childy. And as a female, he makes more sense because he has 34% body fat. So that started my question and I just wanted to know if you guys can point it to the right direction, but how what should I expect with this client? Okay, here's a deal. There's no there's no difference whatsoever. You always train a person as an individual. And men, women, whether you transition or not, there's no difference. There's always

individual considerations. So the surgery you're referring to, I'm assuming you're referring to the double mastectomy. That could change how the person feels the pack, but it would be no different than if I trained anybody who mentioned that they didn't feel a connection to a muscle, I would still use the same techniques and form to try to connect. The body fat percentage, now that's an interesting one because men and women, biological men and women,

store body fat differently. Now going on hormones will change that a little bit, but not 100%. So if you did like a skimfold measurement and used the numbers that you would get off of a biological male, it would measure differently because men tend to store body fat differently

than women do in vice versa. So that's a little different, but whatever measurement you use, stick with it, and what you're looking for are trends. The total number doesn't make as much of a difference or as not as important as, are we going up, or are we going down, which will tell us a lot about whether or not we're being successful.

But as far as the workout's concerned, it doesn't matter. It doesn't matter, I don't care if I have a man, woman, old person, young person, it doesn't matter because I'm looking at them as an individual, I'm looking at their technique, I'm looking at their movement, I'm looking at their muscle recruitment patterns, their'm looking at their technique. I'm looking at their movement I'm looking at their muscle recruitment patterns their strength how they feel and whether or not their you know Male female really doesn't matter Because again, it's always down to the individual is this person in a hard time activating the chest is that

Primarily the issue or what what are you experiencing? Well, the initial question from from was just that he was having trouble feeding the chairs in the bench press. We already take the second measures in the checking and he But I give it some initial tips, the practice that Adam mentioned, and I'm doing the flies in the floor with the phone rolling in the back, and doing some initial programming in the chest. And I'm hoping that that would work. But yeah, it was just that the whole like another more or another exercise he feels like normal and actually learn and learn

for you guys to train everyone like an individual. I trained I trained girls like really like really heavy. I actually had a lot of success with that, but I also know, like in these couple years, I've been a trainer that the body changed differently. Like, like, women used to like, like, like, salsa, used to the store pad more morning and in the legs and the glutes and all. And I'm just worried about the guy because my initial concentration, I already told him what we should spend, what we should be, we have a plan for that

and how his body may progress. And now I feel like I should break it to it. Like maybe his body still is gonna react like a woman. Because he actually moves gonna react like a woman because he actually moves a lot like a woman. He actually has the legs of a woman and the glutes are really tight. And actually, and a plus, like a difficult more question is

that he's going through the disorder on therapy. And so I guess we should expect a lot of change, like more than normal change for the normal client. So I just want to know if I manage that information. Okay, so expectations, this makes a lot of sense. But again, I'm gonna go down to the individual. But let's talk about generally speaking, generally speaking biological men

are gonna build muscle faster than biological women. Even if a woman is on testosterone, a woman on testosterone, she'll build muscle faster than if she wasn't on testosterone. But typically, she's not gonna build muscle like a biological man that's natural. This is just a fact. So you may say something like this, like, well, because of your biology, you're probably going to expect to build muscle a little slower. But to be honest with you,

again, it goes down to the individual because if I was training a guy and let's say they're a biological male and I'm noticing the progress is whatever the progress is, well, that's the way their body's progressing. I wouldn't need to explain it away by saying, you know, your male, female, ectomorph, mesomorph, you know, good genetics, bad genetics, you know, it really doesn't matter. It's always gonna be down to the individual when you're training the person.

So at the end of the day, because they're working with you as a trainer, you're watching them. You're watching their progress. You're watching how they're progressing, what they're commenting with you as a trainer, you're watching them, you're watching their progress, you're watching how they're progressing, what they're commenting on, how they feel, and the movements and stuff like that. And that's what's gonna dictate your workouts, not what their gender is or what their biology is.

Okay, okay, okay. Great that there's a way of my shoulders that's actually really good. Thanks, Marcelo, thanks for calling in. You have Mav's Prime Pro, by the way, that this is a way of showing the exact same thing. Yeah, yeah. Thanks, Marcelo. Thanks for calling in. Do you have maps prime pro? By the way, that's a great program for trainers.

Yeah, for sure. Oh, beautiful. I have it before I'm breaking out with a goal. Before? No, yeah, I have prime pro. Yeah, yeah, I'm saying, all the programs actually actually they really called me with with every kind of flying that I got. So yeah. All right. Awesome. I really thank you. I really thank you guys. Thank you so

much for your time and this is great to do me actually. I kind of want to give it professional, but I'm bringing out right now. Well, thank you. Got this man. Thanks for calling it man. We appreciate this poor. Thank you. actually I want to give you professional, but I'm bringing out right now. Well, thank you. Got this man. Thanks for telling him, man. We appreciate this poor. Thank you. Thank you. Thank you. You got us. How long do you guys think before the fitness industry actually does come out with a program? With programming around that specifically? Yeah. Because you know, they already market to women, you know, fitness for women, fitness for man, fitness for you know, they always they like to categorize the money angle there somewhere They'll find it. Yeah, but yeah

It's just that that group has to grow big enough to where it makes sense as soon as it does though They will 100% yeah, yeah, yeah, there's no there's no doubt But yeah, I say go it's this is no different than when we would get questions like you know What are better exercises? Yeah, men and women for men regardless it doesn't matter if I get a client in there I don't care if they're male, woman, whatever, and they say, I want to work on this, I want to work on that and I watch the move. And that's what I look at.

Well, it sounded like he was looking for the words to me. Yeah. I think he's listening enough to understand that he's already doing the right things. Yeah. With him, I think the thing that he was looking for was, how do I communicate that to him and let him know that like, hey, you might be progressing slower

because of these things. Now, what was interesting, which is true, is your biology does, I mean, largely, this is almost always true, but not always fat for sure. How you store body fat? I remember years ago, I had a trainer, a brand new trainer. Back then, we used to do skinful testing, and there was one for women and one for men.

There were points for women and points for men. He tested this woman and used the male measurements. And her body fat percentage came back some crazy number. And you couldn't figure out because she looked lean and I looked at it and I said, oh, you're doing upper peck, you know, if it pants you would test it or whatever which you're gonna work for.

So we had to switch it and then it made more sense. But yeah, when you're working out, it's all about your individual body. That's what you pay attention to, really nothing else. Our next caller is Alexandra from New Mexico. Alexandra, how can we help you? Hi, good afternoon. Thank you for taking my call, my question.

I'm super nervous. So I typed in my question just so I don't forget. No problem. I feel well, thank you. Thank you guys for everything that you guys share. I am a true true fan here. I probably have everybody annoyed with because I just talk about you guys all the time, but I don't care. Thanks. We're up. I started your programs back in July of last year and my squatting hasn't my weight hasn't changed. It's been 115. My volume has changed. It was used to be four performance. I'm currently in aesthetic phase three. I do feel a lot of gains.

Well, not a lot, but I feel my upper body, it's better than it was before, but I do not feel like my muscles have grown in my lower body. And I thought, okay, if I want more muscles, I also need to squat more weight. And like I said, I've been stuck at the same weight, which is 115. I was wondering if you guys can help me

because I don't want to, I feel like I cannot increase my weight because every time I squat, I feel like hit it. And it's like, I have to do maybe like four reps and I have to stop and I have to breathe. And then I continue with my rest. Okay, good question. First of all, you did get stronger because you're doing 115 for twice as many reps.

That's a big improvement. So 115 for four and I you can do eight. So you did get stronger, which means you probably likely built a little muscle. But let's address the lightheadedness when you're squatting. That usually comes from one of three areas. So I'll ask you the first question. Do you normally, when you get your blood pressure checked,

is it normally low? No, it's always been good. Okay, so blood pressure is normal. Yes. Okay, and then do you consume carbohydrates in your diet or are you on a low carbohydrate diet? No, so after listening, after all your advice, I'm trying to do like a cheat sheet. And I started my bulk from July all the way to December.

My average calories where I got them up to a 2000 average. I mean, my my calories all the way to 2000 and then my protein used to be about 118 the most I did was 131 and then my carbs the most I did was 198 average. Okay, well that's good. The other one I would normally say is sodium, but you're noticing the lightheadedness only when you squat. So there's something that happens. Okay, so this is interesting because I've had clients like this, when they squat or deadlift, those are the two exercises they'll notice. What can happen when you do a full body exercise that requires a lot of exertion like a squat,

is you get this temporary spike in blood pressure when you're exerting yourself. And then when you get to the top of the squat, the blood pressure tends to rebound by dropping below baseline. So you get this blood pressure spike, then it gets this drop and people tend to get light headed at the top of the movement. So there's a couple of things that I found

that can help, or there's one thing in particular I found that can help people like this. When you do your squat and you come up to the top of the rep, continue to brace your core and continue to keep your legs tight. What you don't want to do is exert yourself come up and relax a little bit at the top because that could cause that blood pressure to drop. So when you come up to the top,

kind of stay tight at the top and the core and legs so that the blood pressure doesn't drop too low, see if that makes a difference in the light-headedness that you feel. In my experience, that helped, I guess, I'd say about 70% of the people that notice this. I'd be curious to see your breathing patterns as well. And this is something I try not to like coach as much

when people are bracing because it can be a distraction. You can actually make it worse in terms of the rhythm of it. But if you're finding that when you get up, you need to get a breath after you're finding that like, when you get up, you need to like get a breath after you're done with your rep. I would try to breathe through your teeth. I think is one of the cues in terms of like exhaling. So that way I'm still tight and I'm bracing,

but I'm still getting those breaths in. So I don't know if you're holding your breath at all, that might contribute. Yeah, you could be a chest breather, right? So some value, I think that's a good point Justin, maybe get on, I don't think we actually have one. Do we have one of our youth? That's maybe a thing we should do.

Do we have a breathe? Do we do it? I don't think so. I think that Stephanie did one on there. I don't know, but you get on YouTube and find like, you know, a breathing exercises for, you know, learning to breathe properly when you're lifting and follow, follow whatever probably that I'm sure the top video will be on YouTube and you could probably search it

while we're talking right now. The other thing that may be of value to you is adding a little bit of hit cardio post workout two or three times a week to maybe potentially work on your cardiovascular endurance. So are you doing any sort of cardio right now at all? No. So is it like any sort of cardio right now at all? No. So is it like,

is it like, is it light headedness, like sudden light headedness, or is it that you're exhausted? No, no, no, I'm not exhausted. It's just that I know that when I'm, and I'm trying to,

I do practice my breathing. So whenever I go down, I breathe. And then when I exhale, when I go up and I still feel like it, my weight has been, I haven't been able to increase it. And I don't do cardio because I don't want to lose my little gains that I have.

Okay, yeah. I mean, walk. I, so we did have a video on how to breathe. So we'll send that to you, Ben Pollock did one. But when you, when you won't go down and you breathe out because you're exerting that exertion causes a temporary rise in blood pressure. And then like I said,

what happens to some people is when they get to the top of the rep and they relax a little bit, the blood pressure drops down low enough below baseline to where you start to get a little dizzy and lightheaded. So you wanna do a state tight the entire time. And when you breathe out, you wanna breathe out, just to sit through the teeth. Another way to say it is to breathe out

through the back of your throat. And yoga, they call it, I think, a huge eye breath. Where it's, it's like this controlled breath that comes out. It's not like a relaxed breath. So when you breathe out, and then at the top, stay tight in your core, stay tight in your legs, see if that makes a difference,

then go into the next rep. See if that makes a difference. Like I said, I had quite a few clients that experienced, and they were all female, by the way, which was really weird. But about 80% of them, this technique completely cured the problem. And it was always with either dead lifts or squats.

I almost never got it with anything else. It's definitely part of the bracing tends to affect this. So try that out. Yes, because I feel good with the deadlift and my deadlift did increase from a little from 135 to 148 from July to now. Okay, yeah, I would stay tight in your core, tight in your body at the top of the rep.

So think to yourself to keep the muscles to maintain your blood pressure high. Don't allow yourself to have this, like, relax almost at the top, where you're exerting and then there's this kind of relax at the top that causes that rebound and blood pressure. So I would try that out. And I would like to put you in the forum. I'd like to hear about the same thing. I'd like to hear if this is working for you. Okay, yes, definitely. Thank you. I would appreciate that. All right, we'll put you in the forum. And then let us know. Try it out. Try this technique out and see if it helps.

Should I also try the cardio as well? Do one first. Do what Sal saying first and see if that improves. If that doesn't, then I would then I would try some 12 minutes of hit cardio three times a week post workout. And while you're doing it, the idea is to work on your breathing real deep breaths into your nose and trying calm your heart rate while you're doing it, the idea is to work on your breathing. Real deep breaths into your nose and trying calm your heart rate while you're doing cardio cardiovascular training. Okay. Perfect. I will. All right. Thank you, guys. Thanks, Alexandra. Yeah. This will happen to some people.

I can't remember the term of it. But some people will get this standing up. They'll be on the floor. They'll stand up and they'll start to get light headed. And it's not necessarily A bad thing, but it's it's normally blood pressure related to what it's that though No, it is but I had I remember one woman It's in particular when we deadlift and squatted this kept happening and so then I would have her brace the entire time

Yeah, and it it fixed the problem and like I said I've had several clients like this and it made a big difference and you can test this You could go to the doctors. They'll test your blood pressure They'll have you lay down and stand up and see if they notice that that is the rapid up and down correctments to that really affect that Our next color is Shelby from Canada. Hi Shelby. How can we help you? Hey, how's it going guys good all right good So I'll just start with my question and then kind of give a little bit of a background. I have high cortisol levels. I got them tested recently.

I've been working with the naturopath for about a year and I was kind of wondering what I can do activity-wise to help like manage that without making it worse. So I'm a student. Yeah, here, let's look at my notes. It's probably easier. I've been a student for a year in a medical program. So I'm in class about six days a week. And then I have about a year until I'm done the program itself. It's super intense.

He's been really busy. And it makes it so I'm more sedentary than I was when I started the program, but my stress levels are incredibly high. So I wasn't surprised when I got my court as all testing back and it said that I was sitting at a higher level. But now I'm just trying to figure out

what I can do to manage that outside of my other pillars, like my nutrition, sleep, and then other relaxation methods that I'm trying to incorporate back into my life. So I was just hoping to get a little bit of assistance from you guys. Yeah, good question. Is your nature path looking at your gut health as well? Because oftentimes, there's some gut health issues associated. Yeah, so that's the first thing that we actually work through.

I've been working with them, like I said, for about a year so that it's been a protocol that I've been on for, I'd say, like, nine months. Once we kind of figured out what we wanted to work through and now that they're comfortable with where my gut health is and I'm comfortable, now we've worked into more like adrenal testing and started with my cortisol levels and that's where I'm at. Okay. With exercise, when it comes to symptoms of high stress or you know inability to deal

with stress which cortisol, high cortisol tends to be one of those things, you want to do forms of exercise that are recuperative and rejuvenating. You don't want to be one of those things. You want to do forms of exercise that are recuperative and rejuvenating. You don't want to do forms of exercise that are forcing adaptation or causing more stress to your body. So you're going to avoid hard, exhausting workouts. Okay.

Walking is excellent. Nothing intensive. Yeah, walking is excellent. Strength training can be great as well, but just not a lot of it. In fact, I would have you do a full body workout once a week. And I would have you do one exercise per body part. I would keep your intensity moderate at best. So the goal is just to kind of get better at the movement, practice the exercise. And then I do things like walking in yoga for other forms of activity and exercise. And they're good for you,

but they're not gonna overwhelm your body's stress adaptation. Those are the big things from an exercise perspective, because they're already handling your diet, they're looking at your sleep, you looked at gut health, because those are the places I would look at, stimulant use, things like caffeine, can affect cortisol. Those are all the things I would look at stimulant use, things like caffeine can affect cortisol. Those are all the things I would look at

if you were my client, but from a purely exercise perspective, you want to train yourself so that you feel good before, during, and after the workout. We're not trying to make you like push you, make you sweat. We're not trying to beat you up. It's like, I'm trying to go into the workout and take care of myself. So it's going to be more of a recuperative type of model with exercise. Walking is going to be the best.

Walking and especially outdoors, if you can, and you get sun, and you get all the other benefits of being outside in the fresh air. And it also just being in nature helps to kind of lower those stress levels and get your mind outside of that like constant spin of that constant spin of inundating it with what you're trying to do with school and everything else. But really take this time as an opportunity to go through and work through all your joint health and range of motion and make sure that you're countering a lot of these fixed positions that you're in all day long too. If you're seated a lot, like expressing that full extension and to also make sure that

your shoulders are functioning properly. And so just a few of those that you can kind of ritualize throughout the day at any given moment, just expressing movement and getting that kind of blood flow is going to help a lot with that restorative kind of blood flow is gonna help a lot with that restorative approach. That's really helpful, thanks guys. Just one quick follow up question on that. So I have maps and a baller can prime and prime and a whole slew of other programs

and I kind of bounce in and out of them as I find myself at the gym. If I wanted to scale one of the programs that I have down to be able to do like a full body one day a week Plus just more mobility sessions. What how would you guys kind of? Pull those together, you know actually I would have you do maps 15. Yeah, that's the program I'd have you do Yeah, 15 minutes a day use a suspension trainer. You don't have to go to the gym Yeah, I think that would be ideal for you and keep the intensity moderate. That would be perfect

That would be better than one full body workout a week That's really convenient because I have Matt suspension to and I have a suspension trainer at home So that makes it so I can like in between studying good. I'm gonna send you Matt 15 inches perfect Yeah, that's the awesome. Thank you so much Follow that program do nothing else and if you want to add anything just like this is just walking and the way I would use walking Would be to break up your day. That would be the best way to do it in a way that's recuperative.

Not all at one session. Don't like an hour and a half walk once a day, but rather 30 minutes here, 20 minutes there, 15 minutes there, you know, something like that. That'll be the most, that's the most effective way to use walking as a way to improve your stress level. Okay, cool.

Yeah, I know I just kind of want to coast and manage my health up until I'm done with this program. And then I can kind of get back into more consistent training because at this point, my mental capacity is so focused on school, I can't focus on. Yeah, well, yeah. Yeah, well, thanks, Shep, Shep. I'll be good luck.

We'll send that to you. Thanks, guys. You got it. All right. Yeah, you know, it's important to communicate when your body's overwhelmed with stress, exercise or more exercise is just, it'll not only not work, it'll send you backwards. That's just the bottom line.

Our next colors, Ivan from Texas. Ivan, what's happening? How can we help you? Hello guys, how's it going? Good, good man. So my question is on a medical technician in the Air Force, I work inpatient at a hospital. I like to know what I can do to keep my mental health from going down the drain because of a sleep on a night shift schedule, 7 p.m. to 7 a.m.

I'm part of organizations and groups that hold meetings and events during the day. So I often have to stay up late or wake up early, opt to the middle of the day around 12 p.m. But that best is with my sleep schedule. I'm constantly battling the issue of sleep. Any insight on my situation would be great. What's your training look like right now? Are you lifting?

I am. Yes. What's it look like? How many days a week, hour sessions? Like what's the programming, give me an idea of what we're doing? So I've ran anabolic twice. I've ran performance once.

I'm on my second run through the aesthetic. I try to go when I can. So I work a two on two off schedule. So I do have days off and on those days off, I like to go. And that's probably one of the main things that helps with my sleep. But the workouts are complete garbage because I can't get enough sleep. Yeah, you're, so aside from getting more sleep, you need to work out less. Yeah, maxestetic is too much for you.

Yeah, unfortunately, because so being sleep deprived, there's not much we can do about that besides trying to facilitate more sleep and rest. From an exercise perspective, it's just gonna add more stress to your body. Now you don't wanna do any zero activity because some activity is recuperative as well. But even M in a ball,

it's gonna be too much for some like you. I would go maps 15 minutes, and that would be the workout program I put you on. And that you should start to feel better on. But honestly, the big thing is gonna be getting more sleep. And you know, you look pretty young, so you could probably get away with it a little bit now. But it's a, you know, it's really, really hard to get around.

And over time, it can cause some serious health issues. So over time, you're gonna wanna try and find ways to get more sleep. But adding lots of workouts is gonna be detrimental. It's just gonna be too much. How are you handling sleep on your days off? Are you trying to also like kind of mirror it to your work schedule in terms of like sleeping during the day and kind of staying up or you actually, like, showing completely off, yeah.

I'm trying to, I try to keep to that 7pm to 7am schedule just because I, if I don't, then I'm exhausted at work. And I just end up falling asleep on my lunch shift or on my lunch break. So, but that's not really my issues because on the day's off, I often have to go to some kind of seminar, some kind of meeting, some kind of events. And I have to do that during the middle of the day.

So I end up getting maybe three or four hours of sleep total. You get time. Do you are you able to take naps? I can. I just don't know a proper way to kind of utilize naps. When you can. Yeah.

So, you know, studies will show that less than five hours a night of sleep contributes strongly to mental health issues like anxiety, depression, paranoia, and sometimes even worse. So getting sleep when you can would be the number one priority. Even if it's a 10 to 15 minute nap in your car, that's going to help. As far as exercise is concerned, I wouldn't have you do anything more than mass 15 minutes. That's it. Anything more than that is going to just tax your body.

And I'd even modify it on the days where you feel tax like if you because it's designed for you to do basically 15 to 20 minutes every day when you're in when you're working and you have a long day like that. I think movement's good. So going through the movement, but then regressing the intensity going real light weight, just kind of going through it. So you get some extra and then on the days off or days that you do feel good and rested, then you can ramp up the intensity,

kind of get after the workout, but yeah, I think MAPs 15 is the answer, bro, because anything more than that with everything you got going on, it's just, it's making it harder for you. Do you take any supplements? I take creasing. Okay, there's two supplements that may help you.

Okay, that help the body deal with stress. The first one's Ashwaganda, and the second one is rodeola. Rodeola is a little stimulatory. Ashwaganda is more relaxing. So I would use rodeola towards the beginning of the day, ashwaganda later in the day. Both have been shown in studies to help the body deal with stress.

Now they're not gonna fix what's going on, but they may help you a little bit. So those two supplements I would look into as well. They're both in, uh, um, organifi green juice and red juice, right? Yeah, so green juice has the ashwaganda, the red juice has the rodeola. Yep.

And I love those for that. So I like the idea. I love that idea. Okay, awesome. All right, man. Yeah, I appreciate it. You got it. Well, good luck.

We said you're mass 15 if you don't have it. Awesome. I just want to thank you guys for all the concepts that you put out. I know everybody does it, but it's a bit of serenity in a unbalanced schedule that I have. Oh, you got it, man. You got it, man. Keep up, keep up the work. And hopefully you can get it at that crazy schedule. Yeah. Yeah. Yeah. We've changed the thing in there. Big dog. Yeah. All right.

I appreciate it. Thank you. Yeah. That there big dog. Yeah. All right. I appreciate it. Thank you. Yeah, that that's a brutal. Yeah. I mean, they do studies on you know what they say? Do you know how hard it be to do that to a sin and Jay? You know, you think at that age, it's easier or be better because you're young but in sure physiologically, that's true. But man, be imagine being in your 20s and like that's like you have to that's your life. Yeah. I know. Like you ain't hanging out with nobody. You must be working towards something, you know, But imagine being in your 20s and that's like you have to. That's your life. Yeah. Like you ain't hanging out with nobody. You must be working towards something, you know, because that's crazy.

But yeah, they show less than five hours a night is mental health issues start to pop up. I mean, all the way to almost psychosis levels. Yeah, I mean, it's not good. I got a newborn at home, I know what that looks like. So, but yeah, when you're like that, it's like, you know what, I'm adding exercises, not even gonna do. You know what I didn't even think to ask him

if he had the ability, because maybe he has a place that his work, because I don't know what the shifts look like and that those long ass shifts that he's got going on. If he has an ability to like hang a suspension trainer somewhere and you know get a little micro doses of working out one set here. Yeah, yeah, while he's working, would probably be the most beneficial way. Yeah, yeah. While he's working. Trigger session.

Would probably be the most beneficial way. Yeah, something like that. If he has that flexibility. So if you listen to this, Evon, and you have the ability to do this where you can do. You can break up the 15 minutes. Yeah, in these little microdose workouts with a suspension trainer or something

throughout the day while you're working. I think that's not a bad idea. Yeah, my snaps. When I was a kid, my dad worked, because my parents were trying to make it, he would work two jobs, same job, but two job sites or whatever. And he's like, how did you make that happen?

He goes, I would literally go sleep in the truck for 10 minutes when I felt like I just couldn't make it anymore, and then go back to work, and then go back and take another nap for 10 minutes. So every little bit matters. That's right. That's right. That's right.

Look, if you like Mind Pump, head over to MindPumpFree.com and check out our guides. We have fitness guides that can help you with a lot of different fitness and health goals. You can also find all of us on Instagram. So Justin is at Mind Pump, Justin. I'm at Mind Pump to Stefano and Adam is at Mind Pump, Adam. Thank you for listening to Mind Pump.

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