Mind Pump: Raw Fitness Truth - 2038: The Truth About Eating & Training for Different Body Types, How to Train to Maximize Bone Density, Resistance Training vs. HIIT for Metabolic Health & More

Episode Date: March 24, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: One of the MOST nutrient-dense foods on the planet that is phenomenal for building muscle, recovery, and athletic performance is red meat! If you want to take advantage of its muscle-building properties, go with grass-fed. (2:13) Falling for the traps and the skill of effective communication. (12:15) What the SVB ‘bailout’ brings to light. (17:19) The growing bot issue on social media. (25:02) The brain limiters that we have on our actual performance capacity. (30:57) Marilyn Monroe lifted! (41:33) Athletes that defy physics. (43:47) The evolution of sports science. (48:29) A theory of why men grow beards. (54:44) Giving Hiya to your children to combat nutrient deficiencies. (56:15) Shout out to @drbeckyatgoodinside. (57:17) #Quah question #1 - When weight training to increase bone density should I focus more on hypertrophy or strength? (58:50) #Quah question #2 - Which form of training better promotes metabolic health; resistance training or high-intensity interval training (HIIT)? (1:02:58) #Quah question #3 - What are your thoughts on the different body types: Mesomorph, endomorph, ectomorph? If you do believe in those different body types, how would you train & eat for each? (1:06:58) #Quah question #4 - What are the essentials for home gyms and what squat rack is best? (1:13:49) Related Links/Products Mentioned Visit Butcher Box for this month’s exclusive Mind Pump offer! Visit Hiya for an exclusive offer for Mind Pump listeners! March Promotion: “Time-crunch Bundle” (MAPS 15 Minutes, MAPS Anywhere, MAPS Prime + Eat for Performance eBook ALL for only $99.99!! Mind Pump #2030: Mind Pump Trainer Highlight- Braydon Barrett Silicon Valley Bank Collapsed Despite Being 'Woke,' Not Because Of It Top cybersecurity expert claims that more than 80 percent of Twitter accounts are probably bots Are Human Muscles Limited By The Brain? (Yes? Or No?) - NeuroTray Mind Pump #955: John Brenkus- 6x Emmy-Award Winning Creator, Host, & Producer Of Sport Science Mind Pump #1597: The Science Of Extraordinary Athletic Performance With David Epstein Did men's beards evolve to absorb a punch to the jaw? Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Strength training builds more than muscles - Harvard Health Exercise prevents cellular aging by boosting mitochondria The Resistance Training Revolution – Book by Sal Di Stefano Visit PRx Performance for an exclusive offer for Mind Pump listeners! Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Braydon Barrett (@looklikeyoulift) Instagram Mike O'Hearn (@mikeohearn) Instagram   Robert Oberst (@robertoberst) Instagram Dr. Becky Kennedy | Parenting (@drbeckyatgoodinside) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health entertainment podcast in the world. This is Mind Pump. Right? Today's episode, we answered listeners' questions, but this was after a 58 minute introductory conversation. Where we talk about fitness, current events,

our lives, being fathers, studies, and much more. By the way, you can check the show notes for timestamps if you just want to fast forward to your favorite part. Also, do you want to ask a question that we can answer on an episode like this one? Go to Instagram at MindPump Media, that's where you'll find a place to post your question. And then we may pick it.

It'll be pretty cool. Check this out. This episode is brought to you by some sponsors. The first one is butcher box. This is a company that delivers grass-fed meats and wild-cotfish to your door in a box. It eliminates a lot of middlemen, so the prices are phenomenal, and it's healthy meat.

It's really, really healthy meat and tasty. Go check them out. Go to butcherbox.com-flour-slash-mind-pump. And right now now you can get free chicken nuggets for a year and 10% off your first box when you sign up today. So that's the 22 ounce bag of gluten free chicken nuggets. Pretty good stuff. This episode is also brought to you by higher health. This company makes multi vitamins for children with zero sugar. Basically, they're not gummy bears. It's actual multi vitamin that your kid will eat and fill're not gummy bears. It's actual multivitamin that your kid will eat

and fill in those nutrient gaps. It's a great company, we just started working with them. Go check them out, go to higherhealth.com. That's h-i-y-a-health.com-forward slash mind pump. And you'll get 50% off your first order. That's a massive discount. Now we're also having a huge program sale, workout program sale this month.

We actually put together a brand new bundle called the Time Crunch Bundle. That includes maps, 15 minutes, maps anywhere, maps prime and the ebook eat for performance. We put them all together in this bundle. We discounted it over $200 off. So the total price for all of that is $99.99. It's only happening this month.

So if you're interested, go to mapsmarch.com and get yourself signed up. All right, here comes a show. One of the most nutrient dense foods on the planet that's phenomenal for building muscle, recovery, and athletic performance is red meat. Now, this is probably why a lot of strength athletes eat a lot of red meat. For people like that, I have this piece of advice. If you eat a lot of red meat, like almost daily, go with grass fed. This is when it makes a huge difference. There is a fatty acid difference between grass fed meat and conventionally raised meat. Now it doesn't make a big difference if we eat red meat

once or twice a week, but if you eat it more than that, it starts to add up. So, if you eat a lot of red meat and you want to take advantage of its muscle building and performance enhancing properties, go with grass fed, it does make a difference. How funny was it when we hung out with Braden that this is one of the requirements to get coached by him? Did you know that's on there too? You got to eat red meat? Yeah, if you don't eat red meat, then I can't help you. You can't work out in a purple gym. Yeah. That's the other one I love.

That was super comical, right? But this is even this, like that, he's like, I saw him post about it just the other day, and he got a lot of heat about it. And he goes, wait, let me get this straight. So you would prefer I take your money, and even though it's an area where I don't think I could help you.

I was like, that's good point. You know what I'm saying? It's like, is everybody so quick to jump on the inclusive train? And it's like, well, you really want me to do that. When I'm admitting that I don't do a good job of helping these types of people out. Therefore, I'm not the right guy for you.

So I'm not gonna take your money. It's very logical. It's too logical. No, I mean, I get it. You know, and he's at the position where you can do that. You know, what's interesting is what vegans were some of the hardest clients I ever had. Oh, by far. Real hard. By far, you got it. In my experience, and I've worked with vegans, in my experience, I had to supplement a lot, or you have them use a lot of supplements to kind of fill in the gaps. And it was very rare where I didn't, I wasn't, I didn't have to do that. You know, I had a lot of eating clients who came to me

and they had symptoms of nutrient deficiencies and issues and we would do testing and ensure enough we'd have to supplement. And of those people, this is my personal story with clients, about half of them, the supplements still didn't do everything. And we had to include some animal products. Now, aside from that, just the average population, there was a few things that I did that had

profound effects on a person's health. And it was typically when I noticed something in the diet. Like one of them was, if they ate tons of sugar, cutting that down typically would have a profound effect on behaviors and how they felt and their health that was associated with that. Another one was fiber. I noticed if I got fiber up to a decent level, especially if it was digestible fiber, fiber that they reacted well to, I would see like good effects behaviorally. But one of them was red meat.

If I had a client that for whatever reason avoided red meat, maybe they believed in the propaganda of the 80s and 90s and early 2000s, red meat's bad for you, or maybe they just avoided it for other reasons. When I would include red meat, even if it was a direct comparison, like let's just replace this chicken with red meat. So you're not eating more, your calories are the same, but let's just go red meat instead of chicken, or red meat instead of fish, especially if they already had fish in their

diet. They always got stronger. They always felt better. And it's because it's so nutrient-dense. It's with nutrients. It's got creatine in it at high levels and creatine's got athletic performance effects. It's got high amounts of some of the nutrients that a lot of people tend to need, especially if they avoid red meat. And then of course, with strength athletes, they all eat plenty of red meat. In this case, grass fed makes a difference because the difference in omega-3, omega-6 fatty acids, the difference in CLA, it makes a difference when you eat a lot of red meat. The difference is big enough to where if you eat it, you know, four, five, six days a week or like I do, seven days a week, I notice a huge difference

in inflammation, performance, health, switching to almost all grass fed versus before what I would do, which was grain fed. I just think getting enough protein to build muscle is a challenge for most people even when you eat meat. And that is one of the most nutrient dense foods that you could possibly eat.

That's one of the easiest ways you can get high protein meals. It's also, for most people who agree, it's a little more palatable than other forms of protein, which is, you know, look, if you're trying to eat a gram of protein per pound of body weight, that is actually quite challenging for a lot of people. This is why it's a weight loss strategy because when you aim for that, your appetite goes down. And I would see this more with women where trying to hit that target, you know, you get

a hundred and thirty pound female, have read 120 grams of protein, they would all come back and like, this is really hard. Like, I can't do this. So then we would look for more palatable sources of protein. And red meat just is tastier. And so it would help with some of that. Well, we've seen them try to engineer meats and try to get into that market in terms of like the beyond meats.

And a lot of them are like real oil-based sort of like concoctions they've made, what besides like, I know back when veganism and vegetarians were sort of trying to figure this out, it was a lot of like tofu was sort of like the go-to in terms of, you know, where do I get this sort of substitute? But in terms of like where do they, where do they even get and source their protein for like that high of a volume? Like how do they even get and source their protein for that high of a volume? Like how do they even approach it?

What's like, per go to besides, like you have to power besides you have to eat. You can't, good luck. Do you know how much you have to eat, how much like the quantity and volume of whole natural vegetable sources you would have to eat? And how does that not create a lot of guess to personal stress?

That's right. That's right. And so that's, I mean, these are just challenges. I remember trying to parse through it. I'm like, I just don't, I don't have good answers for you. I would do a vegan day here and there in the past because I think it's important to add variety of your diet. Sure. And I would try to do, get a gram of protein

per pound of body weight on those days. And I couldn't. It was too much volume and I would get gastrointestress. while in those days, and I couldn't. It was too much volume, and I would get gas for distress. So on those days, I would just go low protein and still hit my calorie targets because my carbs were higher and stuff like that. So it doesn't mean it's impossible. Of course, there's people that may have been...

I'm just curious though. But I just, in my experience, and I've trained a few people that were, and that was one of the biggest challenges. Less of a challenge if you were small and trying to lose weight, if you were 130 pounds and you were a tiny, petite little thing and you're trying to get down to 115, less of a challenge, but still a challenge.

It definitely though, if you're 150, 180, 200 pounds and you're trying to build muscle, build your metabolism, and trying to hit protein consistently like that, just made it really difficult. So again, I have a lot of respect for someone like Braden putting that out there. I mean, I wouldn't even have thought, obviously we grew up in a different era when I worked in the gym ministry that had been funny to been like that to tell my boss or whatever the place. That's it. Sorry, I don't take any vegans, sir.

So it's more common now, I think, too, though, that you see more people trying to go that route. But I have one client specifically that I remember. I remember I started training this woman and she had all the symptoms of like nutrient deficiencies and hormone imbalances. And we worked together for a while. We tried supplementing,

so she would supplement with iron, B vitamins, essential amino acids. We added vegan protein powders. And she got better, but it wasn't like the best. And I remember I connected her to a functional medicine practitioner. We had these long conversations about eating meat, and she said, well, it's, I don't like hurting animals. I said, well, I don't like hurting animals. I said, well, the healthiest version of you is going to be able to do the most good in the world. And you have to, it's like when you have kids, you don't take care of yourself, you can't

take care of your kids. And I said, you're suffering from some health issues. She had anxieties. She would notice that she would get depressed. She couldn't get good sleep. And I said, maybe we should try this or whatever we had a lot of long discussions and I valued and respected, you know, how she felt.

But she finally said, okay, I'm gonna try adding a little bit of animal sources of protein and the functional medicine practitioner recommended grass fed meat, said specifically. Let's do three ounces a day of just some grass fed meat. Let's just start there and see how you feel. And it was like a miracle, okay? Literally like a miracle.

Within weeks, she was like, I feel like a completely different person. And now she never became this huge meat eater, but she would use it, she would eat enough of it to fill in those gaps and it made that big of a difference. But then the whole grass fed versus grain fed debate, I know there's some people out there like, well, it's not a huge difference.

It is if you eat a lot of meat. If I, you know, I read meat daily and I, you know, thankfully we have a great sponsor like butcher box, so they send me a box every month with, and it's all grass fed. So I would say for me 70% to 80% of my rate meat consumption is grass fed. And I feel a significant difference in inflammation, digestion, health, performance. And it's got to be the, it's the fatty acid profile as what it is. Because grass fed is just, it's less inflammatory fatty acid profile, more omega-3s in the CLA, which by the way, CLA is a fatty acid

that if you reduce some fatty acids and replace it with CLA, you'll get fat loss. Study showed, in fact, they sold it as a fat loss. Is it still popular? It used to be a really popular fat loss. It is, but you don't add it to your diet and get fat loss. You would reduce one other types of fatty acid and then increase CLA. So it's the profile.

And then when people do that in studies, they get fat loss. How many? How many muscle building? How many fat loss supplements like that where we like pyruvate lipotropic transport? Yeah. Oh, bro, don't you remember? Of course I remember. I could still even do the spiel for you.

I had targets to fatty deposits on your liver, then transports into your bloodstream, so you didn't use it off as energy. Yes. Yes. Yeah. Green is thermogenic. Hey, I'm your fault, bro.

We were talking about that. No, dude. I was, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I think that's why it's so important that I think the, the listener understands our history when we, because I, I don't ever want to come off like we're You know, we were perfect. Yeah. Well, yeah, like we're out here Like we're preaching to people like it. We're up on this pedestal like this. Amen. I all these These things that I'm so frustrated about that I talk about that we see within the fitness space

We were just as guilty of getting sucked into the trap of believing it or doing it too. So I think that's the idea of all this was like come out and expose all that stuff for the average consumers. So they don't have to waste their time and money on all that stuff. I mean, does that stuff exist? Is that are those even a popular supplement do you know? Like, Doug, look up, can I get, can I get PyRuVase now? Can I get CLA? Can I get CLA? Yes. they're not as popular because they're not. You know how the fuck? No, that's not why. They will come back. Listen, let me ask you guys question. Oh, yeah, they will be at recycle. Because you're actually like, you're recycling with something else.

100% you guys know, but you guys know this because once there's a little bit of science there to support it, it's enough. It's all you need. What they do is it hits the cycle gets real popular. Then people say it's not working. Then it loses. It's looking high. Reveils still up there too. Of course it is. You know, pyruvates got health benefits to supplement with. It does have health benefits.

Maybe some performance benefits. Not a fat burning is just for that. Yeah, and a good different direction. Yeah. They're promoting. Well, you remember that one. That's like, that's released in the Krebs cycle, right? That tells your body then to start to metabolize fat.

So by taking the pyruvate, you kick, that you kick, start it in the Krebs cycle. Instead of That tells your body then to start to metabolize fat. So by taking the pyruvate, you kick that you kickstarted in the crebs cycle. Instead of having to wait the average six to 16 minutes, the other person does, you take this pyruvate, jumps into that fat burning cycle within like two to three minutes. It feels like you've done this pitch before. Multiply that by three times a week that you're doing cardio. You get an additional six to 16 minutes of fat loss that the average person would do this. I feel like you've been by that over months and years. Let me tell you that.

I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that stupid.

I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that stupid.

I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that stupid. I'm not that, we're at an overcoming objection. I mean, this is just, this is why I think, and I know this, I know this for a fact, I'll make this argument all day.

People who learn sales in gyms are some of the best sales people in the world. And I know so many of them that move from the gym and you're not gonna make tons of money selling membership. You're selling a dream. But you learn how to sell effectively. It's the reps that you always do.

Yes, it's because there's no I don't know too many sales cycles that are as fast as the gym and And when you learn effective communication quote unquote sales You realize it applies to every industry. Yep. It's you're just you know I don't care if it's you're in software and tech if you're in cars if it doesn't matter It's like all the same rules applied as far as building a relationship, learning to be effective, as far as your communication

to pull somebody into a cell instead of push them into a cell. So you can literally take the, I tell you what, that's a skill that, and I didn't, obviously I didn't go into it thinking that, like I didn't go like, oh, I wanna be in sales, cause this could help me with anything, but boy, having those skills, I think gave me the confidence that, and I'm sure you guys would agree the same way too.

Like, once I had gone through that, I was like, I could go work anywhere. Like, I really believe that I could go do something. How many people do you guys know? Because we all worked the same, but we also worked in different gyms. How many people you guys know that were excellent at gym sales, left, got into real estate or loans

or cars or whatever, rich and crushed. And it's exactly that. It's the reps. If you sell gym memberships and big box gyms, especially during the heyday of this, which was like 90s or 2000s, if you did that for a year, that's equivalent of like seven or eight years in any other industry because of the volume of people that you're trying to sell every single day, you could see 10 people a day. Well, everything that we do is arguably a sale, right? Even just basic conversation.

So let's take a job that has nothing to do with commissions and sales. You still have to sell your ideas to your peers, to your bosses, to your employees. And so those skillsets transfer into anything that you do. I mean, it's just a... It's all communication. Yeah, it's something that I think that we should have been

taught at a very young age. And I mean, an effective communication, I think more people understood I do that, you'd less people would be fighting and bickering and it would be better for everybody to have that skill. The effect of communication is actually can be reworded as effective listening. It's where to go. Yeah.

If you know how to listen properly, then you'll know how to communicate effectively. And that's what you learn doing it, you know, 10, 15 times a day for years is like, oh, I got to listen better. So I can communicate. Well, you want to know what's not effective is putting your money in SVB. Oh, that's not effective. That's not effective. Hey, that's wild.

Okay, so. So that's getting crazy. So there's a couple, we got to talk about this because you told me a statistic that I was not aware of, that SVB, so Silicon Valley Bank, this is like a 40 year old institution here in the Bay Area. They fund a lot of startups and they're like instrumental in this area.

What did you say? Over 90% of their problems. So most banks, most banks, they're the inverse of most banks. So most banks, the average depositor, okay, so like- Well, as far as I'll make them happen. Yeah, 75 to 80% of the people that have their money in those banks are already fully ensured by FDIC anyways, because most people don't have over a quarter million dollars

in their bank account. And the people that do, it's less than 10%. So majority of the people are everyday regular people. Yeah, everyday regular people that are in a bank of America, Wells Fargo would fall in that care. It doesn't mean there's some of a small percentage of people that are millionaires that have lots of money in there, but most people have the only 250 or less.

And so they're fully insured and they're safe. 90% of the people are like that in these normal banks. At this bank, it's the inverse. So only, and it's actually, what I heard was north of 90% of the people in there are multi-millionaires that have more than 250,000. So more than, more than 90% of those are not insured because of that, which is crazy.

And then you think about the quickness which the federal government went on. Yeah, so why bring that up? Well, we bring that up because there's this, okay, what happens in a situation like this? Do we bail them out? Do we not bail them out? Okay, I think the consensus is to protect the depositors because if you

didn't, the friends that you could potentially cause to everybody, including myself, I mean, Doug and I were in the middle of moving money to another bank account. It scared us enough to freaking freeze and stop everything like that because who knows, it's not a major bank of America Wells Fargo bank that we were moving into. We were going to get a better interest rate. So we completely halted that because of this situation. So imagine if this bank completely collapsed and then another one collapses and then all of a sudden everybody starts pulling their money and then we have massive crisis on it.

So this is one of those situations where I can totally see both sides. So there's that side. Here's the other side. The other side is our policies of bailing out banks has created incentives. Yes, it's created incentives and the culture around risky lending and policies within these banks that causes these problems, that causes these balance sheets, that puts them in situations where they're screwed. So it's like, imagine this, you have $10,000, you're going to go to Vegas, and if you lose it all, they'll give you back that $10,000. Well, you're going to gamble every

single dollar. And so what's happened in the banking and the financial industry is that they don't have risk. They've already been shown that if they screw up, that the government that taxpayers are going to come in and bail them out. And so there's no incentive for them to be very careful to weigh the risks. The incentives actually, the opposite. And when it comes to ensuring these people, I believe there could be, and here's the other argument that I'm going with, I believe there could be a market-based insurance, where if there wasn't government guarantee for, let let's say if the FDIC didn't it didn't exist, I believe there would be a market-based insurance where you would go to a bank,

you deposit your money, and then they would say would you like to pay for insurance if something happens? And then it's up to you. Instead, we have government back, which is taxpayer back. And so this creates this system where we're gonna keep seeing this happen. We're gonna continue to see, because after 2008, they passed all these regulations. This will never happen again. Well, shit, it looks like it's starting to happen again.

What's going on? You know, with the... Well, to be fair to that point, we're actually not bailing the investors and the bank out. We're bailing the deposit out, which is a better statistic. I know, which makes it sound like it's the same. Same people. Yes.

We're all investors. These are donors. I mean, some of them are huge political donors. I mean, they're obviously, they're definitely in there, right? But there's got to be some people that are, I mean, there's a percentage for sure that are your, you know, smaller stars. Because look what happened to, in 2008,

we had this huge financial collapse, and we had a lot of it had to do with home loans. I remember getting a home loan right around that time. This is what it was like. You go to the bank, and the bank would say, stay your income. Oh my God, yeah. Yeah.

Okay. Now, why were banks doing this? If banks held, if they held the keys, if they held the risk, no way in hell they would do that. They would say, uh-uh, prove to us you can pay us back. Here's your rate. Sorry, you don't qualify. But we had all these government policies come in and said, no, you got to guarantee loans

and home ownership is a right in America. And oh, it's discriminatory if you don't give these people a loan over here regardless of whatever. Oh, by and by the way, so here's your here's your here's your policies. Oh, by the way, if you lose, don't worry, we'll come in and we'll give you that money. And so you had this crazy system of loans where you had all these people,

what should not have had loans? By the way, I told you this, and this is yet to come. This is coming, okay? We did the same thing in the last three to five years in the car market. Yeah, hence why we saw this rapid, like, I mean, it's like head scratching. How did we get to the average car payment

in the United States? $700? Well, that's why. Because you gave it to a lot of, you gave loans to people that shouldn't even have it in the first place. And so they have this attitude to like, forgive, fuck it. I'll name another industry where this is very clear.

Look at student loans. Student loans, government comes in and says, everybody deserves higher education. We got to make money easier to give to people because they need to go. And what's happened is the cost of higher education has exploded because of these guarantees. Instead, if we allowed it to be a market response, then you would have colleges that are like, hey, look, we're going to cater to these people over here because they don't have the money But the demand is still there and these expensive colleges a lot of them wouldn't exist because money wouldn't be so easy So all we've done is inflated and bloated the cost you have colleges

I know I've toured some of these colleges. I got a kid going to college. I walk around these campuses It's a freaking resort. Why are they why are they have a resort here Well, because they're all fighting for a lot of money, a lot of easy money. You got students getting $100,000 loans to go to school, have no business paying it back, getting art history degrees or whatever. Doesn't make any sense. Did you guys see how like the right is sort of spinning this now in terms of, you know, where GSU for? Oh my god. Because it's, there was, I guess there was like the, the person in charge of the financial manager of the SVB was like put under her bio, like choose queer

and super woke, super woke, like all, and it, which literally has nothing to do with the crisis that's going on. This is the political spin, the right, oh, they went woke, that's why they went broke. Shut up, is that really the, yeah, so now the writing and his points are down. Yeah, is a woke issue.

No, it's not, dude. I get it when politics just can't help themselves. Their banking was not that, not that. Yeah, that's not why they went to crash. I get it when you're trying to sell a product and you try and put something down someone's head. There's nothing to do with that. There's nothing to do with that.

But they found a nice spin, didn't they? Yeah, I tell you, it's amazing to me how many people still watch Fox and CNN both. They're just such trash, dude. Yeah, such trash. It's, you know what? Propagating the garbage. The only thing you could do is, this is what I do and it's really hard to do, is to watch both and then try to poke holes in both and then you typically will find like something

in the middle. My buddy and I, we used to make fun of our other friend who used to say he gets all his news from Twitter, but I'm starting to believe that's a better source of information. For these days now, yeah. Did you hear the FBI came out? I think it was FBI.

Yeah, so I sent an article, yeah, that literally, and I heard, I think it was even on a podcast. I heard this too that they brought it up and I started looking into it. There's multiple articles now of like a XCA FBI, like deep state was actually looking into this and reported that it's not just a small amount, it's upwards of like 80 over 80% bots

that were responsible for the numbers for Twitter and said that that's not just Twitter, it's like across all social media platforms. Yes. And so think about that in terms of like programming and how this is shaping society and it's like a complete facade, completely artificial.

And you know, in terms of people and like how we're just susceptible to this group think and what they can do with that kind of power they've created. Well, if they prove this, they prove that it's 80%. Elon has a case doesn't he? Doesn't he have the ability to go back and come after him? Because that was part of the deal. Yeah, like they basically sold them a liar or whatever. Yeah.

Yeah, you know what's interesting about this is since social media became so popular, I don't think anybody can argue that politics has become more extreme. When they do studies on this, what they find is, you know what the difference is, is not that people are more extreme in their views necessarily, but that they hate the other side more. That's what's happened. Yeah. What's happened is the other side has become more hated by the side.

Well, that's because they do a good job of what we just highlighted with the Fox News is taking something that's completely irrelevant, has nothing to do with this situation, and then finding a way to tying it to a side, you know. Right. Like, ah, the left, it's because she's woke. It was, this bank is going under. It's like, come on, dude, that's nothing to do with that, right?

But with social media, if it's all bots, think about, um, you know, where those bots come from. Yes. And if it's an easy sign up for other countries to psychological, foreign actors or deep state, that's the thing. It's like one or the other,

it's both colluding against the general population. Now you ask yourself why these companies don't fix it because it's not their best interest. Yeah, the incentive for Instagram, Facebook, Twitter is to look like you have more followers, to look like you have more engagement, to look like you have more people. Stocks more valuable.

Because if you have 50,000 followers on your Instagram, you feel like this is valuable, I gotta be here, whatever, even though only 10,000 are valuable. Well, it shickles all the way down to even somebody like us. When we do business with another partnership, this is the stuff that these companies always want to see. Oh, what's your total reach on social media,

what are your downloads? Engagement, all that stuff. I mean, I guess what the future will be. I mean, I imagine somebody will eventually create software that, so I could see this happening in the future. Definitely, and what will happen, the market will take care of this is, because the people that get screwed are these companies,

let's say they invest with someone like us that go like, oh, these guys are huge. We're gonna spend, you know, half a million dollars on advertising with them there. Come to find out, you know, 80% of our followers are not real or they're just all bots. Like, there's gotta be somebody who's gonna create some sort of software or filter

that you run all these things through. And it's like, and I make the claim, oh, we've got, you know, 10 million people that are listening to us a month, they go like, oh, well, according to our stats, when we ran through our filter process, you actually only have two million. It's gotta be engaged.

Gotta be something like that. There's gotta be something, because you know how many people I know on Instagram that we're friends with, and I go on, I see their posts, and I'll go read the comments, and 80% of the comments are spam or crap or not real. And then the likes and the comments to the amount of people that follow them doesn't make sense.

You know, these pages. Yeah. What's your highlight? Because we've seen this happen. I mean, every day I block somebody who's spam, who comes on our stuff now. I think that what's unfair about that, you know, example is that when you get to a certain size size and I think I really noticed it on the mind put media page when we started getting to like 200 Yeah, you get targeted, but that just highlights the bot thing because there's also sophisticated bots That don't you can't tell they're not spamming it looks like they're putting a genuine comment

I've had a bunch of them on Twitter. I'll go to their pages and I'll be like, oh you joined last month Yeah, and you have you follow, you know, you follow an opening or that. Just me. Yeah. And it's a talking point. I've had people comment, this is happening to me too. I have people comment under a post and it's the exact same

comment. And I'll be like, oh, you guys were directed here by the same algorithm. Oh, really? Exact same verbatim comment or whatever. And it's two different people. So that's, it's all weird, but 80% is crazy. That's a, so you think there's a social media bubble and it's two different people. So that's it's all weird but 80% is crazy. That's a so you think there's a social media bubble. That's about the same. No. Still I think it's still

I hope for that but I don't think so. Yeah, it doesn't matter because I mean all this the other stuff is still true. You know, you can I think all it does is I think it gets better if hopefully in the future for people like us to have a better understanding. I mean, one of the most frustrating things about this business, I tell you what, it gives me headaches every day, is trying to read all this data that is inaccurate. And get it, like, what we're doing is what we're doing good, because I can't tell, because the downloads are here, then they're there, and then it's like, oh, then the followers are here, then the subscribers are there. It's like, it's always moving.

No change, parents see it all. Yeah. It's like, it's always moving. It's parents' either. Yeah, and it doesn't seem to make sense. And so, and, and, and, and, it's like reading chicken bones. It's so weird. Yeah. They've done such a fantastic job because like, I mean, I'm still talking to people

that are like mad at, at Elon, and I'm like, what, what are you actually mad about? And literally, it's like exposing, they're mad at exposing seeing this all like disinformation and all this, even though he's like exposing, they're mad at exposing, seeing this all like disinformation and all this, even though he's exposing what literally was in the files. Like to me, it's just, it's mind blowing, like how conditioned people have gotten.

That's crazy. All right, so yesterday I was having this conversation with my youngest, and I'm telling, he likes me to tell stories. So I'm telling him he likes me tell stories. So I'm telling him stories about the time his grandfather did this and that. And he's not fully, like he doesn't really understand 100% but he still likes these types of stories.

All of them make me look like a superhero by the way. I might be distorting his view a little bit, but whatever he's only doing. But we're having these conversations. And then I remember the story of my dad when he was younger and I've told the story before in the podcast. This is true, he was 17 and he had a car, pinned his sister and he like lifted the car and flipped it. And my dad says he was all hurt afterwards

and then I remember, and then that reminded me of stories of the things that I've done in my life under extreme stress, where I couldn't believe what I did. Like I told you guys I jumped from the bomb a stairs atop to catch my son. And it led me down to rabbit hole of looking up the limiters that we have on our actual physical performance capacity.

I mean, you guys have all heard stories of the mom saving your kid from the burning car or somebody. So I actually found some pretty cool studies on this. I'll read to you some of the stuff that I read here. It's complex. It's really interesting. Like, our brains, it's literally like a speed limit on your car. You have a car that has a potential to go 150 miles an hour,

but the speed limit makes you hit 110. And then that's it. You don't go any faster. And your brain has this as well. What's cool though, is you can actually train your speed limit to allow your body to produce more force through training and practice. So there's a study that was published in the Journal of Neuroscience in 2015. The title was the Neural Control of Maximum Voluntary Force

Production. And it aimed to investigate how the brain controls the amount of force the body can generate during a maximum grip force task. They used FMRI to measure brain activity while participants were asked to squeeze a device with as much force as possible. They found that the brain's motor cortex and other areas involved in controlling movement became more active as participants exerted more force, suggesting that the brain plays a critical role in determining the amount of force the body can generate. Then there was another one in the Journal of Experimental Biology in 2017. The title was Neural and Muscular Factors, Limit Maximum Voluntary Force Production

Humans. And same thing. And they found that using surface, what's called SEMG, measured the electoral activity in the muscles of the leg during maximal contractions, they found that the muscles were capable of generating far more force that was actually produced. So the brain literally limits muscle activation and the widely accepted belief is to prevent injury.

So your brain is like- Overture bearing mother-in-knowledge. Yes. So it's like your brain is like, we're going to let you produce this much force. Is any more than that, we believe you're going to hurt yourself. So you're trying to lift this much weight, but we're going to stop you lifting this much weight. I don't know what the number, maybe you remember this, but what I find really fascinating

is the gap between the average lifter and person to like the Olympic lifts. Yes. Like the, it's something like 60 to 70%. Yeah, there's like 60 to 60 for the average person. Olympic lifters are north of 90. Yeah. So they're able to generate, so yes, they to 60 for the average person. Olympic lifters are north of 90. Yeah, so they're able to generate So yes, they have stronger muscles bigger muscles but the real

Secret to their power is the fact that they're able to move that rev limiter or that that's be limiter way up Well, it speaks a lot to frequency right the more you expose yourself to this like particular movement the more you expose yourself to this like particular movement, the more chance that you're overriding that system that this is safe, this is effective, like we're allowed to produce more force within this specific environmental setting. And this is also the case for stability training. If your body feels like it cannot be stable at producing a particular type of force, it will limit the amount of force you produce.

So the arguments against stability training by strength athletes to silly, because advanced strength athletes are great at producing stability within their lifts through practice and frequency and years and years of training, and they kind of downplay this for the average person. But a lot of the average person's strength limits are coming from their brain because their brain is perceiving instability. In fact, knee sleeves. All over the place. Knee sleeves. A knee sleeve is not the same as knee wraps. Okay, so knee wraps are tight and they actually do provide a little bit of stability. A knee sleeve is, at most,

is providing a tiny bit of stability, but not really. But what it does is it tricks the brain, and it makes the brain think your knee is more stable, and then you can lift more weight. Believe me, those knee sleeves cannot lift 10 pounds. Well, I remember making this case way back when we first started this show, and I was wearing the compression pants when I would do leg debt.

Correct. I loved it. I could just, I felt external feedback. Yeah, that's right. And I know these little thin pieces of nylon wasn't making me stronger, but I felt stronger I felt more stable in my in my when I squatting in deadlift. So where are compressing shirt long sleeve? Go do an upper body workout and you'll feel stronger because your brain is

Tricked into thinking well, you're more stable and it's interesting I've you know, I've definitely shit on the the leggings thing, you know, just ferment in general definitely shit on the leggings thing, just ferment in general. Just because he can't wear it. I'm just not afraid. That's your legs too big. You don't see a dude deadlift in and, you know, what that entails.

But in terms of recovery too, like there's valid study that shows too, that you get a lot more recovery, just wearing that compression to help with the flu. Yeah, and it's also, this is also why, what's it called, King tape or the tape or the tape? Yeah, is that what it's called?

Kinesiotapes. Yes, it's like, when I first saw that, I'm like, that's not creating any stability. It's like taped to your skin. No, no, no, no, it's literally changing recruitment patterns and telling the CNS to fire in a particular, so if you know how to use a tape properly, you're literally telling the body through,

you know, that feedback that I'll take. You can kind of prioritize one muscle versus either. But what's the point of this? to use a tape properly, you're literally telling the body through, you know, that feedback that I'll take. You kind of prioritize one muscle versus either. That's right. But what's the point of this? The point of this is part, a big part, not a small part, a big part of your training when you do strength training is brain training and central nervous system training, not muscle training, and the better and more efficient and more effective your central nervous system

is at firing muscles uniformly or in a way that produces maximal force or whatever, the more your muscles have capacity to grow, you can't ignore one or the other, they both work together. So you know the irony of this conversation is that this is obvious and been known forever in the rehab field. Like if you go like physical therapy and so that's like, that's why you do all that stuff. It's crazy that it took this long for like the strength community and muscle building community. Same rules apply in a high performance?

Yeah, exact same rules apply. It's just like, so it's interesting that we've had this information. We've known about it. We've been applying it to our patients in physical therapy for decades now, yet it's barely kind of making its way into sports performance.

But I mean, you can even tell by like, look how much the NBA NFL is adopted to like the progression, the compression pants and sleeves and things like that. Like, it's right. Katrina, I literally just talked about this actually watching the game the other night. And she's like, man, she's like, it's rare to actually see an NBA players, arms or legs anymore. Well, because they all wear the four. It's not interesting though, too, because I mean, there's that whole conundrum as a coach, because like, do you take the time to fix and correct, you know, muscle recruitment patterns that they've literally solidified to get to the point where they're at like an elite level?

No, at that point. At that point, now you just got to patch the holes, right? And so this is like your best bet is to like have the sleeves and have all the external feedback to keep you in a stable kind of setting. Yeah, I'd be like trying to correct LeBron James' feet. I've never seen pictures of his barefoot. It looks all weird because it's a bit of a massive, probably worth two small shoes.

You fix that. The guy's basketball game is going to totally change. Yeah, I never learned how to play. I mean, I've never played, probably two small shoes. You fix that, the guy's basketball games can totally change. If you've never learned how to play. I mean, I've never played, I would love to now like play with compression pants. I never did. Like that was something that I'd later adopted in lifting to get strong,

but I'd already stopped playing basketball. Like I'd never played ball with compression stuff on, which I can imagine, especially some with that where you're so dynamic. And you're moving to different planes. Like I would think that that feeling probably with having those compression pads on when I'm playing on the court would probably make me feel a lot better.

You know what, this also, because there's somewhat of a mystery, I will acknowledge this. It's somewhat of a mystery as to why exercises like barbell squats or deadlifts or head presses or free weights in general compared to machines. Why free weights are still favored by a majority of strength athletes, people who are trying to build muscle, coaches who've worked with people for a long time, you just see better results.

And when we get down and try to argue it, it's hard to kind of argue what's going on because the studies that we have don't necessarily point to one being superior. We have studies that'll kind of allude to that. But in real world practice, it's just true. I think it has to do with the central nervous system training that free weights provides because it's free, requires more stability.

It tells your body how to be safe in a kind of free environment better. And I think it teaches us to see an S to fire more effectively. That's why I think the deadlift and the squat just tend to build more strength and muscle than machine versions of those lifts ever will. And I've seen this again, I mean, again, if you train anybody or lots of people, I should say,

for two decades, you just know this. You just know this to be true. And I think it has to do with that. And it's hard to construct a study to figure that out. But it's one of it's part of it. I think that's part of it. I think that's a big factor to be honest with you. Anyway, I've been following this page on Facebook, like vintage, not a page. So it's a group. This is a hack by I've talked about. There you go.

Antigravity. No, that's another one. So on Facebook, and anti-gravity groups are these. There's this anti-gravity group that I showed Justin. Yeah. They post evidence of like anti-gravity devices in the ancient world. It's all like conspiracy theory. Isn't that part of the conspiracy theory around the pyramids? Is that what they think? Is that one of the things? There's some weird stuff with that.

You know they have evidence of like advanced tools that are being used, they can't explain. Like perfect holes. Yeah, cause the aren't they cute, like perfect precision or what are like that? Like the, you couldn't even fit like a piece of paper of the surface of some of these stones is like, it's like polished.

Yeah. So flat and like they can't even believe like these stones is like, it's like polished, so flat. And like, they can't even believe like that, they had machines back then, they could produce something like that. Yeah, without electricity or whatever. And anyway, so there's another group I go along, that's a vintage, like vintage lifting or something like that. And it's so cool.

A lot of people don't know this, but you guys know that Marilyn Monroe was an active strength training. She did lots of strength training. Really? A lot of people don't know this, but you guys know that Marilyn Monroe was an active Strength training. She did lots of strength training. Really a lot of people don't know that I didn't know that yeah She was taught by Jack Elaine and bodybuilders time and there's lots of pictures of her doing barbell squats impressive interesting and Rose It was she kind of had that like hourglass kind of figure I was like, you know not definitely wasn't't like the, the, the skinny kind of like promotion after it was like still when it's just, you know, it's just women did.

I'm on women didn't start lifting weights. I want to see a picture of her down. I mean, I can't. I'll send it to the second picture. But I'm great. Obviously. Yeah. I have a picture. I'll send it to, to Doug right now to show you guys. Oh, wow. Because, oh, yeah. Look, look at all those pictures of her lifting weights. Overhead presses and squats and then of course those weird 50s exercises where they have their legs up in the air. You know what's interesting to me about this is actually how this didn't get more popular. The fact that one I didn't even know about this and someone that was so popular in her time, I mean, labeled as one of the sexiest women of all time,

that you would have thought that that would have actually sparked the whole trend, right? Like, yes. I mean, look with the Kardashians have done just- Exactly. Dumb like, um, like, skin trainers, or whatever. Yeah, whatever it is, like they're creating trends all over the place. Do you see that? Okay, so at the top, that picture of her dumbbell chest pressing on the bench right there. Yeah. So I had that blown up and put up in my wellness studio.

Really? Yeah, because that, you know, this, remember, I opened my wellness studio a long time ago, and I was constantly trying to sell women that they need to lift weights. And I thought, what better in a picture of Marilyn Monroe? Yeah, no, no.

Doing a chest press. Does she look crazy? Is it healthy? Who trained her her tauderm? Pretty sure she learned from Jacqueline, but I wanna make sure. I mean, who else could have, who was around around that time?

I know, coach it or teaching people. Yeah, I don't know. I mean, especially at the celebrity status. Yeah, put Marilyn Monroe strength training and see. But anyway, pretty cool, right? So I was going on there and looking, and they have pictures of all these, you know, body builders and strength athletes

from, you know, back in the day. So it's, you it's pretty cool stuff. And it's funny, I was sending, I was in a group thread with, I have this group thread with my cousins and the buddies and stuff. And every time I send them like a picture or video of some strength athlete or whatever,

they always say the same thing. Sturards. Tons of steroids. I'm like, you know, dude. I made this argument. It's just like this big button. Sturards. So here's the way it looks. I always shape people always want to made this argument. It's just like this big button. Yeah, so here's the way it looks very different. I just out of shape, people always want to point to that.

It's like the easiest, it's the easiest ways to justify why you're not in shape. Well, I try to explain them genetics. And then I use this example. Imagine, I'll ask you guys this, imagine if brain steroids existed for the last 50 years. How, imagine how we would explain people like Steve Jobs, Elon Musk, you know, Stephen Hawking's,

they would get blamed on taking brain steroids, right? That's how dramatic the genetics are for intelligence we accept it. The same exists for muscle building. There are people, you know, you look at Michael Herne when he was 16 or Lee Priest when he was 16, like their mutants, they're just on another, so I was trying to explain that. And by the way, it doesn't discredit them of where they're at, because it's the combination that makes them these icons.

Yeah. You know, what makes Michael Herndt so unbelievably special is that not only is he a rare person that has that genetics, but then he also put in the work for decades and decades to be that guy, right? That's otherwise you just be like, if he didn't care about working out, he'd just be a pretty fit looking average guy

who doesn't work out, but he looks fit because he has those great genetics, right? And we've seen those, I've seen people like that before who don't even really train and stuff like that, but have a very aesthetic physique. They're well balanced, they have muscle, but they don't really train and that's an, and I remember seeing people like that as a trainer going balanced, they have muscle, but they don't really train. And that's an, and you see, I mean, I've never seen people like that as a trainer going

like, man, boy, if I just got a hold of you, you're just training. You're like, oh, man. So I remember, remember when we were creating map strong with, uh, Obers, yeah, Robert, Obers, he's a strong man, right? 300, what was he? 300 40 pound. Just, just, just, I'm trying to do that. Yeah.

And there's a section for people who don't have map strong. There's a section there where you could do like, yeah, you could do like extra like cool work or whatever. And he does speed ladder in sprints in there. And he was in here filming it. And when I saw him do the speed ladder at 340 pounds, I was like defying the laws of physics. It was actually terrifying.

That's the answer, that's the quote. Well, that and then also, I don't know if you were there when he was doing pull ups. I was like, like looking at a guy that big just, rrrr, rrrr, rrrr, just unbelievable. Yeah, I was like, that's terrifying. When you see a guy that big, move on his feet as fast as he did and sprint

and you see if someone run that fast, that's that's that's that. Do you remember when we interviewed, I can't think of his name off top my head When we interviewed the guy who does the sports science show. Yeah, so one of the most like like all Moments I had with like some of these athletes like that was watching that show when they did I want to believe it was not Anodoma Kansu from well, he wasn't the lot. He was with the lions then and then he was with the books and then I think Rams, I don't know where he's at now. But he was, they did that whole thing where they would,

they would do something where he comes off the line and he hits like a dummy or whatever, but they had all these sensors to like. And like his, the force impact of his arm, like coming across was like a car accident at like 70 miles an hour. Yes, that's nuts. I remember my head exploding going like,

whoa, I know you have a helmet on and pads on the other side, but imagine getting hit by a car by a human, by their arm, just it was wild. I felt like a fraction of that before. I can only imagine what NFL, like that felt like- I would be playing college, yeah. Because even just playing like on the D one

level like you get like so that's whatever percentage, you know, the rest of the average type of player versus like your elite, you know, one percent or it was like it was like it was like it was like a get hit by a truck like a literal truck that would just steamroll you and you had to deal with it. So you had to figure out like angles and leverage in ways you could get their knees and, oh my God. Yeah, I don't know what Sue weighs, but he's probably 250, 280 range. So you're talking about a bit and the speed.

But just the power. The speed, the power. The explosivity, yeah, how agile they are. I mean, it's just wild to see that person. So she didn't have a personal trainer and she evolved her own exercises and she said, for the muscles I wish to keep firm and I know they are right for me

because I can feel them putting the proper muscles into play as I exercise. She's hot, she's just learning. We're gonna learn. I don't know. 50s I don't work out without, yeah, no way. That's sexist. No, that's not said, anybody.

She was celebrity. She was celebrity. You know what I mean? I guarantee she had access to, but anyway, pretty cool. Pretty cool stuff. No, that's not said, anybody. She was celebrity. She was celebrity. You know what I mean? I guarantee she had access to, but anyway, pretty cool. Pretty cool stuff. Speaking of athletes, another reason why we see performance, like records being broken and stuff, is they just learn different techniques, they learn different ways of doing

certain things. Here's a great example. Up until 1968, the high jump was performed a particular way in the Olympics. You ever watch videos with the high jump? Yeah, I used to go over. Yeah, it's just that of the high jump. They kicked their leg over and kind of do the like these, like, this high jump over it, right? Yeah. And then in 1968, Dick Fosbury decided he would jump backward, which is so not like that, that's not obvious, right? You're going to jump backwards over the thing. Yeah. And he broke records. And from then on, that's how the way, that's how obvious, right? You're gonna jump backwards over the scene. And he broke records.

And from then on, that's how the way, that's how people, now when you see a high jump, nobody jumps forward, they jump head forward because the technique allows for a higher jump. You remind me of all these old episodes that we did. Remember when we talked about the TED Talk on the sports science one?

That was another one of those ones that blew my mind. Cause I, again, I would have attributed the gains that we've seen in athletes to steroids and nutrition, the sport. And it's all the other stuff. Like so all the the shoes and the gear and the things that we track. Yeah, the swimming pool. How now it has like an overflow thing, the swimmer cap. Like all these things that we've done to enhance the sport by making these subtle tweaks have made this giant leap and that not to mention, I forget what's that call when somebody proves that it can be done and then also everybody does it after that.

I mean, the four minute mile, or the four minute mile, it was a four minute mile. It was a four minute mile. It was a mental block. Yeah, there was a point-minute mile. Yeah, it was a four-minute mile. It did that. That's a mental block. Yeah, there was a point where like one person had done that and then all said, then everybody started doing it. And it was like an average.

Yeah, I school students that were in the ethos or whatever. Yeah, now you have high school students that'll actually break them. But I mean, I always thought, I would have asked me, there was a big argument between me and my friends when we were in our 20s about like these, all these athletes who are just freak athletes compared to the 50s and the 60s. I was like, oh, it's because of all the drugs, you know,

it was the drugs that we figured out. Watch the little big way lifting. Watch how they clean and jerked in the 1920s and 30s versus or clean and press versus today. They almost did like a push press compared to now where the technique is just so Paul Anderson who did in dress shoes. He was wearing dress shoes to go out them press.

And it looked kind of like a, it doesn't look like the way they do it now. And he did I think 400 something pounds overhead. So, does it make you wonder though? Like some of these old athletes that, oh yeah, given different technique and different gear, different settings different settings different rules like you know What they would have done there was an Olympic athlete that was

God I can't remember his name. I hate this. He was a runner and he won gold medal He was so poor and when he got to the race He didn't have shoes and he had to wear two different shoes. You had to borrow shoes and somehow he wore two different shoes and one, a gold medal. And maybe Doug can look up who this was, but it's true story. They show a picture of him wearing two different shoes. Oh, there he is. Who is that?

John, oh, Jim Thorpe. Jim Thorpe. Okay. Yeah, pretty, there he is right there with his two shoes. It's easy. That's funny. Isn't that wild? I know. It's pretty cool stuff.

I mean, do you think we're gonna still, I mean, I feel like science, sports, science has evolved so much in the last few decades. Yeah. Like, can you, can you, can you, can you, there'll be another evolution? Yeah, I, I'd be impossible almost to predict, in terms of like what you would see,

which sport do you think would have the most progression evolution? You know, I don't know. Like, that's, that's an interesting thing. I feel like what we're in that, what we see now progression evolution, you know, I don't know. Like that's interesting. I feel like what we're in that, what we see now more, like sport evolution is the role changing games. Like the rule.

No, that's a great point. The role change to protect the quarterbacks is evolved the NFL. Yeah, right. It's shaping the whole dynamic. Didn't the, where the picture, how far the picture is from the batter and the the mound that changed right over time to kind of I don't know when that change, but that's been I think that's been that way for a while

But I mean you're along those lines. Yeah, I think what I think the biggest evolution now is like the subtle I mean here's a big one NBA NBA cut the shot clock time down which sped the game up So there's like all these crazy and And then there's certain things that you, like we just created a new rule in the NBA. So like a common thing is a guy steals the ball. And then the team that got the ball stolen from them, many times we'll just reach and grab the guy to get a foul

to stop the fast break from happening. They've now made that a penalty, where you now will go shoot a free throw. So you get it, if they do that, I forget the name of what they call it, but it's like a clear pathfile. So if somebody has an operative, which, and the reason why they, the NBA is doing that because it slows the game down. They don't want the game slow down. They want the excitement of more points and scoring. So exactly. So they, so they make a lot of these rule changes, both NFL NBA, like to make the game more exciting because. And so they make a lot of these rule changes both NFL NBA like to make the game more exciting because and so they make it Well in the fight sports the MMA had to change the rules because the fights would go to the ground and stay on the ground

So they had to stand people up and boxing changed fighting boxing Gloves and wraps protects the hands fighting for thousands of years How hard your hands were how tough your hands were, how tough your hands were, and how you punched, and if you broke your hand, determined fights all the time. Well, you wear big gloves and wrap your hands. Now, you could throw haymakers and punch different ways

and punch people directly in the head and not have a problem. For thousands of years, you broke your hand, you were dead. Wasn't there, there was a bit of debate with that, in terms of MMA gloves, because they were so small, versus like boxing gloves and which ones actually promoted more head injury, head trauma. No, the volume of boxing. Yeah, way worse.

The vibration of the brain slap when it gets to your skull. Well, you can hit more. That's why you're constantly getting slapped where you do one time and you get laid out like that. That's like traditional martial arts. You see a lot of open poem strikes or chops or whatever. And you think, why would they do that? It was that research just then actually saved UFC. So when USC first started, it was underground.

And they was like, oh, there's no way, people were saying there's no way. This is too bloody dangerous. Like, and people thought it was worse. But then when all the studies started coming out, that it was actually safer than traditional boxing, that's what made it go. By the way, I just saw this crazy, it was a study that's one of the theories is to why men grow beards

and women don't. There's lots of theories. Why do men have beards? What's the point? What's the deal? Remind me of this commercial. Do you know what they think it is now? It protects the jaw from damage and the head from knockouts

because of fighting in conflict. And they did this. They actually took fractional percentage. Actually, a significant percentage. They took skulls and they put short beards, long beards, medium sized beards and long beards on. And then they dropped heavy device, heavy things on the jaw on the face and measured the force.

And big beards cut the risk of fracture. Well, it's an over-ainter. 40%. There's no regulation on that either in terms of like beard length, right? Oh, I don't know. I wonder. Fight sports? Well, I mean, this just came out.

Just watch this. That's interesting. So it's not going to be pfft. It's not like a heat like a wolf man, 100%. But a Big Beard, they said this is why they think me. Well, I, in case you always love the draw back to evolution, right? So it'd be interesting if that's like part of where there's a physical attraction for men that have them, right?

So there's like a lot of women like a man with a beard that may be an ugly effect. Yeah, it's like that alpha like, oh, he definitely his skull has been well. Well, along those lines, this is why a man with a scar on his face is considered more attractive. Right, right. Then a man without a scar on his face is considered more attractive. Right, right. Then a man without a scar on his face.

And it's scar in a beard, you get laid all the time. Scar in a beard, you just slaying. That's a slaying everywhere you go. Hey, I want to go back. Early in the episode we talked about nutrient efficiencies. We have a new sponsor called Haya that makes vitamins for children. We give this to Max.

You okay, so. Yeah, we give it to Max. You okay, so. Yeah, we give it to Max. So this is important. Children can oftentimes have nutrient deficiencies because they're so picky. And when you look at a toddler's diet, for example, it oftentimes is like three foods. Like this is very common with parents.

Like, oh, my kid only eats this, this, and this. And so because of that, they tend to, you see nutrient deficiencies in kids because they don't have a wide variety diet. So this is a multivitamin for kids that is not a fricking gummy bear or a candy. That's what separates it. It's not this sugary filled candy.

It still tastes decent though. It still tastes good. Yeah, it's not quite Flintstones or the gummy, gummy ones with that, but it tastes good enough that he'll eat it and it's better for him. I handed my kids immediately, they're just, hey, yeah!

Come on, you have to. Like your kids don't, dear, terrible at jokes. When I say that there's a fall fall for the tree, yeah, they'll love it. Bloodhunter percentage. Immediately. I got a shout out to my shout out. Finally, this is great.

Welcome to the club. You're welcome, my friends. I'm like, just Adam can't keep doing the shout outs. So this person, I think that I sent it to you, Doug, Dr. Becky at Good Inside. There she is. So this is the workshop that I talked about on a previous episode that Jessica and I signed up for.

She's an expert on raising toddlers and teenagers. She's phenomenal. She's got a 1.7 million followers on Instagram. Phenomenal information, it's been super, super effective at getting me to understand my kids and kind of what's going on because they are very different from adults. So good, great page to follow if you're a parent. Very smart stuff. And it's made me much more effective. She's worthy enough to have as a guest. I am. I already put already put the best signals up.

And I'm like, get them in here. Okay. I want this person on the show. Okay, cool. For sure. Right on. All right, check this out. You're not what you eat. You're what you digest. Now, what are the problems that fitness enthusiasts run into is because we eat a high protein diet. Sometimes we have digestive issues.

Sometimes we don't fully break down those proteins and utilize those beneficial amino acids. Well, digestive enzymes can help. It can help with bloating, digestion, and they may help you assimilate more of those proteins, fats, and carbohydrates for better performance. Those are a company that makes digestive enzymes specifically for fitness enthusiasts.

It's mass enzymes, that's why we chose to work with them. Go check them out, go to masszimes.com. That's M-A-S-S-Z-Y-M-E-S.com forward slash Mind Pump. And use the code Mind Pump 10 for 10% off any order. All right, here comes the rest of the show. Our first question is from on to who do you when weight training to increase bone density? Should I focus more on hypertrophy or strength? Ah, interesting. Very good question. First off, this has to be said, the most effective way to increase bone density is strength training. There's really nothing that comes close

to doing this aerobic or cardio style training. Does it a little bit exercise in general? Does it a little bit? But really it's the sheer force on the bone that causes the bone to strengthen. Now because of that cell, is there studies that show like lifting for strength, like five by five is results in stronger bones in comparison to hypertrophy training?

There are no studies, unfortunately. They just show that strength training in general. We'll do this. Now, my, here's my take on it. Whatever makes your muscle stronger will make your bone stronger. And for the average person, it's just going to be appropriate training because let's say that studies show that heavy strength training is you know, 3% or 5% even 5% better than hypertrophy. So then you go, okay, I'm only going to strength train. But then it starts to become inappropriate for you because you overdo it. You don't focus under the things. Body's adapted to that. You can really like sustain. Exactly. You injure yourself or whatever.

So it really is just in the category of anything that builds muscle and strength that's going to do this effectively. And the best way for most people to do this through the years is to alternate between cycles of each, which simultaneously is also what produces the best muscle gains anyway. Well, and I've heard, I think it was Dr. Spina that was talking about four-spin sort of the language of the cells. And so if you look at it in that lens in terms of like

how much more force you can produce, so you could make an argument that maybe just pure strength training itself would be a bit higher in superior in that regard in terms of influencing the type of self-responsible for producing more bone tissue. But to your point, I think the main point is really that you, strength training, hypertrophy training, muscle building in general, the one that you can sustain the most and keep consistent with is the one

that's gonna be the best for you in your overall situation. Yeah, I think the obvious answer is that the heavier the load, the more likely you're going to strengthen the bones more than a lighter load, but then, at one point, if you've been doing that for an extended period of time, the body's then adapted that and the same rules apply.

I would think to the bones as it does the muscles, which is by you phasing it up or changing that stimulus is only going to continue to strengthen your bones as it would continue to strengthen your muscles. And so the answer is to continue to strengthen, continue to phase your programs out just as if you were trying to build and sculpt the body. And also consider this, there's risk associated

with continuing to, yeah, so you gotta weigh that out, right? So, okay, one's a little bit on the other maybe, but then I hurt myself, not I can't do anything. By the way, the most effective way to strengthen your bone with a form of resistance training strain that's the least risky, and this is evidence by actual data, is isometric training. So if I have somebody who I'm just getting started

with strain training and their weak feeble, their decondition, because they've never done anything before, and they're literally have been sent to me by the, because I've had clients like this, sent to me by their doctor because they're an osteophenia or osteoporosis, I do lots of isometric training, right? At the isometric training feels very safe to the body and you can actually produce

more force with an isometric type of lift than you can with a conventional strength training lift because you're not moving. So you're actually generating tons of force. So if we had to rank them all isometrics would be superior when you count risk in. But then again, you miss out on the benefits of full range of training and all that stuff. So really it's about what's appropriate for you. The appropriate type of strength training

is gonna give you the best results, especially when you consider the context of long term. Next question is from Fit Right by Matt, which form of training better promotes metabolic health, resistance training or high intensity interval training? Oh, I like this. So in the short term, well first, first explain metabolic health.

Yeah, metabolic health would be your, how your body responds to glucose, blood sugar levels, the function of the mitochondria, how insulin sensitive you are, and short a faster metabolism? Yeah, just, yeah, or just metabolism that's effective efficient, that's sensitive to insulin, okay? So high intensity and over training,

the short term is super effective. The problem is in the long term, it kinda, it still works, but it's not nearly as powerful as simply having more muscle. Muscle is directly connected to metabolic health. Muscle is very insulin-sensitive. It's an insulin-sensitive tissue. Muscle is also where your body will store some glycogen or glucose. So, the liver is the main place, but skeletal muscle is another place.

If you have more muscles, like having a bigger tank to store the sugar that you consume, and working out your muscles, training your muscles, improves mitochondrial health. Just building strength and muscle, long-term, is the most effective strategy for metabolic health by far. They have studies on severe leobies people. They have them losing their weight. They just have them build a little bit of muscle. We see significant improvements in metabolic health, more so than just having them.

I don't even think this is a close conversation. I actually think that I think in a short study, it might look close. In a very short six week study, it might look somewhat close, but still I would think resistance training will still outperform it. You want to talk about a year, two years though. It will blow it away. Well, the reason why you're in the same universe. And the reason why the short term may show similar results or maybe interval training

might be better in a month is because building muscles is a slow process. That's all. So, you know, building muscle takes time, but once you start to build that muscle, it's like compounding. The results become compounding. So this is the argument I made in the resistance strain revolution. And there's lots of studies in there to that point to this and why this is the form of exercise that we're going to see this in the next 10 years.

It is going to be the first form of exercise that we recommend to people because of its effects on metabolic health. And because you don't need to do a lot of it. You know, two days a week of building a muscle will give you better results than seven days a week of other forms of exercise. Well, that may be a little misleading and confusing for people because they see that initial like calorie burn is much more substantial in the in the hit category. That's why.

That's why. And so we'll see that and associate that, you know that with a better metabolism and fat burning type of a method when in fact, the long term, just the resistance. Your body adapts to that form of exercise very quickly. The adaptation with strain training from a metabolic health standpoint is the opposite. It doesn't adapt to become less effective. It actually becomes more effective over time. So this is what makes it so incredible.

And again, the time spent needing to gain these benefits isn't much. Two days a week, and you'll see significant improvement if it's done properly, you'll see significant improvements in metabolic health. Other forms of exercise, two days a week, won't show nearly as much. And by the way, I mean, this is one of those things that always gets clipped of our content

and then somebody will try it. It's like, no one here is saying that you should never do the other one. It's like, there's value. Yeah, it's like no one here is saying that you should never do the other one. It's like there's value. Yeah, they it's like the tools. The truth is like why why would you only do one or not the other? It's like, but if you know if we're going to get asked a very specific question, well, there's your answer. It's it's not it to me. It's not even a close call, but I would never just ignore the benefits of hit and not finding ways to just ignore the benefits of HIIT and not finding ways to implement that into your training regimen. So I think it should be heavily focused on resistance, strength training as the foundation of it.

And then you interrupt that with these bouts of HIIT and then you get the best of both worlds. Next question is from despise Valentine's Day. That's a funny one. That's Adam. What are your thoughts on the different body types, mesomorph and omoorph, ectomorph? If you do believe in those different body types, how would you train and eat for each?

It's been a while. This is over. So these are somatotypes. Let me explain what they are with the classic somatotypes, these ones that they define what they're supposed to look like. So mesomorph would be your classic muscle building, athlete, medium height, broad shoulders, strong bones, long muscle bellies, mesomorph, or excuse me, endomorph is overweight, stores more body fat, big bone, thick waist, tends to be tall taller. The ectomorph is tall, thin, narrow shoulders,

doesn't gain weight very easily. And this was actually created by, I think a zoologist way back in the day. It's great marketing, super oversimplified. In fact, when they originally did this, they attached personality types, teach one that endomorphs are overweight people are jolly and happy.

Really? Did you know that? I didn't know that. So it's so oversimpl that. Yeah, that's all. It's so oversimplified. Okay, it's oversimplified, but I still like it. Okay, and I used it as a trainer a lot to get. It just was a visual.

Yeah, and so, and I actually like to use like athletes. So, I like to show like three different like athlete types. Like you have your running back would be like your mesomorphite. So, you're running back. Corner back, is there a regular? No, then that all football would use different. Then your marathon runner would be like your mezzo morph, right? So you're running back. Corner back, is there? No, not all football. I would use different than your marathon runner or swimmer would be like your endomorph

and then your endomorph would be like a sumo wrestler, right? They'd be like these extreme examples of the athletes. Now, what you find with these types of people, they have similar, like all endomores, if you were to fall in that endomove category, have similar kind of eating habits. They don't eat as, they keep getting endomorce and actomorce, sorry, it's been so long so I've used some auto types.

If you're an actomorce, you tend people would say, oh, you have this faster metabolism, you're longer leaner. Well, a lot of what we find is that a lot of these people are fidgety, they don't eat as much. And those are the factors that make more of a difference than this skeletal body type. But for explaining to people the differences and the strengths that these people have,

like somebody who is the ectomorph type of body type, may classify themselves as a hard gainer, but look at a treadmill and lose body fat. And so I would use that as examples of the challenges that they have with building muscle a treadmill and lose body fat. And so I would use that as examples of the challenges that they have with building muscle, learning, losing body fat. It reminds me of like when we talk about 3,500 calories equals one pound of fat. So another oversimplification of the process of-

But in an effective way to communicate- Put an effective way to communicate to the average client body types and differences and what a- It's definitely oversimplified. I think the reason why when you look at high level athletes, this looks obvious is because high level athletes are already ultra filtered and biased into these categories. The top of the top marathon runners are going to look a particular way. The top

of the top sumo wrestlers are going to look a particular way. The top of the top running backs are gonna look a particular way. Now, the average person doesn't fall into this category. In fact, there's a lot of big-boned ectomorphs. They have big bones, but they just can't, they just don't gain a lot of weight. There's also a lot of tall, narrow, shouldered mesomorphs. They build a lot of muscle.

Like, they don't all go hand in hand. They're overgeneralizations, but they can be effective lot of muscle. Like, they don't all go hand in hand. They're overgeneralizations, but they can be effective ways of communicating. The question is, you know, if you believe in those body types, how would you train and eat for each? I wouldn't. I would ask questions. It's all going to be based off of their lifestyle, their behaviors, what works, what

doesn't work for them. Not this category of, you know, people fall in this category of, you know, Echdo, Endo, or Mezzo. Well, this is just this category of, you know, Ecto, Endo, or Mezzo. Well, this is just, again, this is human psychology. We're always trying to kind of categorize things in neat boxes and like try to, you know, if I see this, this is what I can expect and predict in this situation. And, you know, we're always trying to find something that's a little more relatable to our very specific situation.

And, you know, sometimes it does work. And so it's like, you know, some of that about your size, your build, you know, and you look at their eating habits and you look at their training habits and you try to sort of associate that with you. And then when you get through that a lot of times you're going to find out it literally has nothing to do. Like it's just there's something off with that formula. It's just not working for you individually because there's a different individual need

you have. need you have, but you have to be able to kind of parse your way through that. So I just, I think this is just kind of playing into that human psychology, and they're able to market that. So it's like you kind of take it for a way to maybe you start fine-tuning that down a little closer to maybe something that relates, but from there you really have to get even more nuanced

and tighten more of those screws. For sure, it's a good idea. 100%. I mean, I feel like the way I use this is one, either trying to communicate and explain it to a client to get an idea of like, oh, you know, that client has challenges with losing body fat. They have a better chance.

They do a good job building up. So it's easy. It also helped me as a better chance. They do a good job building with them. They're very connected with that. Right, so it's easy. It also helped me as a coach trainer. Someone walked in the door and they looked like this body, like one of these body types, right? For like they stood like they were the extreme example of an endomorph or an ectomorph walked in. I could assume some things probably already about them.

And more often than not, like 90 plus percent time, I'd probably be right. If I real tall, lanky, skinny kid walks in that looks like it for sure, Ectomorph. I bet he has a hard time building muscle. I bet he has a hard time in. Now, why does he could totally be a total change? Yeah, then I start diving into his diet and I go like, well, of course, he eats 40 grams of protein every day and he's playing basketball six times a week and it's like less to do with his skeletal structure and more to do with his behaviors and habits.

So that's really what matters is like, okay, so it gives me a clue. I can look at a skeletal type, right? And see someone's body and go, this gives me clues into some of the struggles they have. What exactly those struggles are and why they're having them, that's what you have to dive into. But I find interesting about, about stuff like them, that's what you have to do.

I find interesting about stuff like this is we've been trying to do this for a long time and some of it still exists. There was a period of time when phrenology was a science. You know what that is? Phrenology. Phrenology. They read the bumps in your skull and they can tell things about your personality, your behaviors.

There's still are people that look at face structures. People with long faces. Why face? We've talked about. Yeah. So we love this. We love this stuff because we like to be like identify with like, oh yeah, that's, I've seen like, they're like click baity things on me.

You're seeing these things on Facebook. We're like, what kind of feet do you have in a second? Roman Egyptian Mediterranean? Whatever. What does it say about your personality? They get so many clicks. Oh, no. Yeah.

For lots of rap. It's bad. What does it say about your personality? They get so many clicks. Oh no. Yeah. Velociraptory. It's bad. Next question is from all in three, what are the essentials for home gyms and what squat rack is best? I, if you own a home, if you wanna have a home gym, there's a lot of fancy equipment out there, there's a lot of stuff you could buy.

Literally, literally, this is all you need. A rack, a barbell, adjustable dumbbells, and adjustable bench you're done. You can do almost anything and everything. You can do that. In fact, I trained people with that for years and years of years. You wanna add something else in there, you can add a cable machine, but not even necessary.

I mean, that's what my and at home looks like right now. I don't have the adjustable dumbbells. I have just up to 50 pound dumbbells, which is still, doesn't feel like it's enough, but it's enough for and at home looks like right now. I don't have the adjustable dumbbells. I have just up to 50 pound dumbbells, which is still, doesn't feel like it's enough, but it's enough for what I need to do right now. Like that's the funny part about that is like, you assume that you, God, I trained yesterday in here and I was using the 80s,

but it's like, I don't need that every single day inside my home gym. And so I think what you just said is, is plenty. And the best, PRX is the Ilmata. Like that, I, because all the attachments, I mean, they figured out so many different angles just said is, is plenty and the best. PRX is the Il Mata like that. Why, because all the attachments, I mean, they figured out so many different angles have had to like add things that,

you didn't think they'd be able to figure it out. And so now you got all these attachments, you can do cables now, you can do reverse hyper, you can do like, it's just, it's crazy, but if you just start with the base of that. Yeah, but here's, here's what I really like about PRX. I am a huge home gym rack junky of always being, so I've always worked out in home gyms.

And there used to be a big problem with getting a stable sturdy rack for your house. You had the commercial ones in the gym. You're super wonky back then. Oh man, you load over 200 pounds on a home. Oh, wobbly. Yeah, it's wobbling and dangerous. And I've seen videos, these things collapse.

Their rack is more stable than your commercial gym. It's the most stable rack I've ever used because it attaches the wall. So it's very anchored in the wall. And then you, you know, folds into the wall. So it only comes off the wall six inches. You pull it off, then the legs hit the floor. It's stabilized by the wall.

It's the, of all the commercial racks. It's the most stable rack you could possibly use. So that's the way. And it tucks away. So you pull your cars in there still. I mean, what they did was was bro, I mean, this was an antenna to be. It's not hard to revolution. I mean, it's hard to revolutionize strength training

because lots of equipment that comes out and you can't replace free weights. They did it with the. I'll throw in the snow sponsor. It's, I mean, the torque sled for me was like amazing. Only because it's like, okay, you got tires, you don't need weights, like it has its own kind of magnetic resistance,

so it's like you're pushing it, and it is so challenging, but it's like you can do it anywhere. It's not, you're not gonna scuff up all your driveway and all that stuff where I used to like just push a sled. I know you did that. I'm like, you were saying apartment sparks. I just just leave and marks every night. Five o'clock in the morning.

Who is this asshole? Oh my God, I was so fight you. But I mean, yeah, like at this point, I've done so many backload squats. I need like another stimulus. And like I just need that slid. It helps so much for my legs. Now, one step down would be an adjustable bench

and adjustable dumbbells. And for the average person, you could do a lot with this. And this was my everyday average client. This is what I would have them get. And then if they wanna take us that further, then we'd add the rack and the barbells, and then we were done. You could go infinitely with progress.

Look, if you like the show, head over to minepumpfree.com and check out some of our guides. We have fitness guides that can help you with fat loss, muscle building, health, vitality, wellness, almost any fitness goal. Again, it's MindPumpFree.com. You can also find all of us on social media. We can find us on Instagram.

So Justin is on Instagram at MindPump. Justin, I'm on Instagram at MindPump.de Stefano and Adam is on Instagram at MindPump. Adam. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com.

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