Mind Pump: Raw Fitness Truth - 2039: How to Eat During a Deload Week, Ways to Guarantee More Muscle Growth, Things You Can Do to Fight Fatigue & More (Listener Live Coaching)

Episode Date: March 25, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Probiotics are up there as a supplement that can help with athletic performance. (2:12) Do you remember your kids doing something that you could never do? (8:39) The older generation was built differently. (17:38) The Top 5 careers of millionaires. (20:13) Fun Facts with Justin: The Las Vegas mole people. (25:40) If Mind Pump was a Ninja Turtle. (28:55) Mind Pump Recommends, MH370: The Plane That Disappeared on Netflix. (32:54) The beauty and heaviness of the 9-11 Memorial. (34:38) The connection between endurance exercise and coronary atherosclerosis. (35:37) The benefits of healthy/strong relationships. (41:52) Politics is nasty. (45:47) Take Organifi’s Pure to fire up your brain. (58:17) Shout out to Dr. Michael Ruscio. (1:01:02) #ListenerLive question #1 - Should I continue to reverse diet during a deload week? (1:02:27) #ListenerLive question #2 - Now that I have discontinued playing sports at a high level, can I still train like an athlete on my lower body days but train like a bodybuilder on my upper body days? (1:14:21) #ListenerLive question #3 - What can I use to help fight fatigue? (1:25:41) #ListenerLive question #4 - How can I train specifically for mental health? (1:34:52) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** March Promotion: “Time-crunch Bundle” (MAPS 15 Minutes, MAPS Anywhere, MAPS Prime + Eat for Performance eBook ALL for only $99.99!! Dave Ramsey Says These Are the Top 5 Careers of Millionaires Meet The Mole People Living Beneath the Las Vegas Strip Watch MH370: The Plane That Disappeared | Netflix Official Site Lifelong Endurance Exercise and Coronary Atherosclerosis An 85-year Harvard study found the No. 1 thing that makes us happy in life: It helps us ‘live longer’ The health benefits of strong relationships Trump ‘relishes idea of a perp walk’ as ex-president prepares for indictment Did You Know? US Gov’t Found Guilty In Conspiracy To Assassinate Dr. Martin Luther King, Jr. Godfather of Harlem (TV Series 2019- ) - IMDb Healthy Gut, Healthy You: The Personalized Plan to Transform Your Health from the Inside Out – Book by Dr. Michael Ruscio Visit SleepMe for an exclusive offer for Mind Pump listeners! Reverse Dieting 101 | MAPS Fitness Products Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Mind Pump Hormones Facebook Private Forum Get yourself tested and transcend your health goals! Mind Pump Free Resources        Mind Pump Podcast – YouTube People Mentioned Arthur Brooks (@arthurcbrooks) Instagram Ben Greenfield (@bengreenfieldfitness) Instagram Dr. Michael Ruscio, DC- Gut Health (@drrusciodc) Instagram Paul J. Fabritz (@pjfperformance) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's most downloaded fitness health and entertainment podcast. That's right, this is Mind Pump. In today's episode, we answered live-colors questions, so people called in and we helped them out. But this was after a 53-minute introductory conversation, where we had a lot of fun.

We talked about current events, our families, fitness, studies, and much more. By the way, if you want to just fast forward to your favorite part, check the show notes for timestamps. Also, do you want to be on an episode of Mind Pump? Email your question to live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is seed.

This is literally the best probiotic supplement I've ever used in my entire life. And I have used at least 50 different brands. My digestion is better, I absorb nutrients better, my skin is better, my sleep is better. Seed crushes the competition of probiotics. Go check them out. Go to seed.com forward slash mind pump,

then use a code mind pump again 20% off. The next sponsor that brings you this episode is Organify. These are organic supplements, plant-based, many of them that help you with performance, health, muscle building, fat loss, and just overall longevity. Go check them out. They've got some great stuff and it's all good for you. Go to organifi.com. That's O-R-G-A-N-I-F-I.com forward slash Mind Pump, use the code Mind Pump for 20% off. Also, we're running a workout program promotion this month. We've taken some of our best short workouts that require very little equipment or no equipment at all, put them together in a bundle and named it the time crunch bundle. Here's what's included in this bundle. Maps 15 minutes, maps anywhere, maps prime, and then we also threw in the ebook eat for performance. So all of this would normally cost you north of $300, but right now you can get this entire bundle for $99.99 huge savings.

If you're interested, just go to mapsmarch.com. All right, here comes the sawsome show. Supplements don't make a big difference at all except for maybe a few. In fact, one supplement that I didn't think was likely to improve athletic performance and indirectly help muscle building and fat loss. Probiotics, believe it or not, probiotics have been shown to reduce oxidative stress, improve markers of fatigue,

help with recovery, and then of course help with nutrient absorption, which helps with muscle recovery, muscle growth, and fat loss. Very interesting. So probiotics are up there when it comes to supplements that can help with your athletic performance. You know, I just been reading studies on this

and very few supplements actually make a difference. This is when we talk about the solid time. Crateen is up there, supplements that help fill nutrient gaps. But probiotics, there's beneficial bacteria that we've now identified that have been connected to force improved digestion, reduced inflammation, improved cognitive function, reduced anxiety. Those are all have not been shown in studies. Now we're seeing improvements in athletic performance in particular fatigue and recovery.

Crazy. Yeah, that's wild, right? Yeah, it's so interesting. It just keeps reinforcing how important gut health is. And so many different levels, like, of course, of course, that's going to make an impact on your performance and how your body's overall function. Do you think probiotics is becoming like the new multivitamin? Well, they already did.

They already did become that, I think, I think we're already at that point. Now we're getting to the point where? I don't know about that. Multi vitamins, like. Bro, probiotics everywhere. They're everywhere. They are everywhere. But I mean, and as a multivit,

but I feel like the general population that's not even to health and wellness knows to take a multivitamin. I think that's been promoted by doctors and commercially for so long. Like you don't see probiotic commercials. You see women's one a day, men's one a day, type of multi-bottom.

It's such a huge market now. It is growing. Even our general practitioner doctors are recommending for the babies. They tell us to add, yeah, give us probiotics for the little ones. Formula for infants includes now beneficial bacteria. They have one for different types of health. They're identifying different strains of bacteria for things like they're

believing out their strains that are improved vaginal health, their strains that improve skin health. There's strains that seem to be more important for men than for women and vice versa. So it's really interesting. It is there's still lots of science that needs to be discovered in terms of like what exactly is going on, but we do know there's specific strains that seem to have just these beneficial effects across the board. Now, I have personal experience. Mine's pretty extreme though, right?

I have, my gut health can go real south, or like it's been recently, but it'd be really good. Like right now it's really good. The difference between for me, bad gut health and good gut health in terms of athletic performance, profound. It's profound. It's like 10 pounds of lean body mass.

Well, is that really the balance more than anything? Because like if you do have like overgrowth, that's not really a good thing to just keep adding like probiotics into the mix. That's a good point, right? So if you have like SIBO, and you just throw more bacteria, it might not be a good idea. Yeah, because I mean, I've talked to some people, because that is like to, to the point of it being sort of this, thought that like it's going to help like in any situation, like

just put probiotics in there. Yeah. Like because some people have have like talked to me about their gut being off and this, I mean, you should probably get it tested first, you know, beforehand. Yeah, and I've had, I've had, except tried, I mean, no, no exaggeration,

probably 30 different types of probiotics. Some of them, I notice an effect, some of them I notice nothing, some of them give me a negative effect. Yeah. Some of them are negative. Seed, which is a company we work with now. That's the one that I consistently get excellent, excellent results, which is one of the reasons why I work with them.

When we first met them, they gave us samples and I'm like, oh, I'll judge this because I'm sensitive to this stuff. That one's always, always a positive effect. But pretty interesting, athletic performance. So athletes should definitely, here's the other thing too. Athletes tend to suffer from gut issues at higher rates than the average person. And it's because of the systemic inflammation

and damage that comes from hard training sessions. And then athletes also tend to eat right after they train. So you have all this inflammation that's going on, which almost sets the gut up for potential things like leaky gut syndrome, right? And then they feed themselves right after, so that's what you're encouraged to do, eat right afterwards, and probably a recipe for kind of bad results. And if you talk to like hardcore athletes, people that really push themselves to limit,

like marathon runners, you know, athletes, people who go do these insane workouts. The rate, the percentage of them that suffer from poor gut health immediately afterwards is like through the roof. In fact, it's like accepted that you're going to have bad gut health post, you know, race or whatever. So one of those supplements, I think, that should be up there now with ones that are probably a good idea

for people to take on a regular basis But I agree with you Justin getting your gut health Tested is ideal because then you can be more specific Do you think the average athlete tends to restrict and binge a lot too because I think I think back to playing sports and like Really especially as a kid real easily I could get caught up of playing game after game Yeah, four hours six hours not, and then feeling starving and then like eating 3,000 calories in one sitting and so on. I'm sure that's a more common than not behavior

with most athletes, which I'm sure would also perpetuate the issues with that too. Yeah, totally. I mean, how much that would stress the digestive system. Have you got, you know what you guys trained marathon here? You guys are trained marathon athletes afterwards? What they eat, it's like, it's like a bodybuilder post-show. Yeah, just feed myself. It's what's amazing. It's amazing. Yeah, we'll just consume it. You guys are trained marathon athletes afterwards. What they eat, it's like a body builder post show.

Yeah, just feed myself. It's what's amazing. It's amazing to get in. Yeah, I'll just consume it. Yeah, so that's a bad combination, right? Like hard workout, inflammation, stuff myself with a bunch of, you know, not easily digestible or terrible food. Probably a bad idea, but I agree with you, Adam, when you work with athletes, they tend

to do that. They'll play, play, play, play. So they go four, five, six hours with nothing, except for maybe Gatorade. And then after the workout they go for the burger, pizza, pancakes, whatever. Yeah, yeah. But yeah, probiotics make a difference

with athletic performance. So try it out for yourself. See if it works. So I have a dad question for you guys. It was inspired by Justin this weekend. I know he went up to Trucky and I saw a video of his boys at the Woodward spot where the trampolines and stuff are, which is an area I wanted to go for a while now and he actually went down there. So I'm getting a cool spot. Yeah, I want to hear all about it. But what inspired the question was watching his boy on the trampoline and

just being like so in awe of his little boy, like, and I'm looking at it. There was a time in my life where I tried to get good at that because when I was really getting heavy into wakeboarding, this is like eighth grade, ninth grade, tenth grade, when I really got heavy into wakeboarding and snowboarding, I really wanted to get good at like back flips and like tricks. And one of the things that ways they teach you to train, like all the train, I used to follow training videos or things like you get on your board and stuff

and you practice that shit on a trampoline. And like, yeah. I was never good at it. I never, it was always tough. Like upside down tricks for me was always really difficult. And I remember that I was a frustrating time in my life because I was passionate about it and I failed at it a lot. So seeing his boy do that, I was going like, damn, I can't do that. I never could do that, right? And so I was

thinking about like you guys with your your kids that are a little bit older and you too, Doug, and even Andrew, maybe because Andrew's got something that are getting up there in age. What do you remember the first time you saw one of your kids do something that you couldn't do? And like, how did that make you feel? Do you remember what it was? Like, I thought about that. Like, that hasn't happened to me yet.

Obviously, because of Max's very little, I could do most of everything you can do. But, you know, at one point, they get to an age where they probably get like hyper-focused on something, whether it's intellectually or, you know, athletically. And then you see something for the first time them do and you go like, Oh, shit, I don't know if I could do that. I could, I stopped being able to help my son with his math homework. And he's like a math wizard, right? He's like the most, he's in like AP calculus or whatever now. But I remember like, he was doing like algebra one or two. Do you remember the moment you remember like the moment of like, you know,

Yes, I never had to, you never asked me for help, but so, you know, that's to be fair, but I remember he had his homework and he was doing it and I was like looking over shoulder and I was like, I hope you don't have to ask you for help, but I don't know, I don't know, you don't have to ask me for help, buddy. I don't know. I hope you don't work for it. You're fucked. Yeah. I mean, just a feeling of insecurity happen, a pride. No, I'm not.

Like, is it a proud moment? Yeah, I would imagine that. Yeah, I would imagine it. You know why? Because it's your kid. So, it's still narcissistic. You know, you're not doing it by proxy. I produced you.

Yeah, you're my style. You're my style. So, therefore, I'm responsible somewhat. Do you remember yours, Justin? Well, I mean, he brought that up. Yeah, because it was funny just me sitting there and like kind of observing. And so we're on this upper deck. And you could kind of watch all the kids playing and interacting

and do their thing out there, like all these trampolines and all this cool stuff for them to climb on and jump and flip. And so me and Courtney just kind of sitting there and we're just kind of listening to all other parents. And so I catch like some of the other parents are like plenty like, do you see this kid out there doing all these flips and they do this twist and they

and I look at it's average, you know. That's so sick. That's gotta be so cool. Yeah, it is. It was cool because it was like too. You saw some of the extreme athlete kind of coaches that are there. And like you said, they're practicing moves

with snowboards or with skateboards. And so they do that in the big trampoline. They also have parkour and they do crazy stuff. And so ever it was kind of watching them do like the crazy parkour stuff and kind of watching and he goes and he attempts it, kills it first time and then they had this one. It was like a tower that you can climb up to and it was probably like like two stories high and you jump off of there into this huge foam pit

and it's like, it's fucking terrifying. It's just really high up there. And like, there's no kids going up of it. And there was some of the coaches there were like doing these jumps and flips off of it. And so he saw it until he climbs up and he looks and he's just kind of like crawling towards the edge looking down and he's like,

oh, and I'm like, Albo Court and I and like, look, dude, he's gonna do it. And he looks at it and then he just, without even like standing all the way up, just gets up, jumps off. And I was like, oh, it freaked me out. Like, that was one of those. And I was like, wow, I wouldn't have the balls to do that. It's just like, it's another level. So yeah, it was, it was definitely that. And I mean, Ethan like, it's another level. So yeah, it was definitely that.

And I mean, Ethan too, on, he's, not maybe quite as fearless on that level, but he's getting so sharp at all his moves. He does this one. It's like, I think they call it a Randy, where, and he was practicing this, and he was there with his friends. So it was funny, because he was like,

showing off and flexing quite a bit, because his friend does like, motor cross. Yeah. And so he like brought him into his friends, so it was funny because he was like showing off and flexing quite a bit because his friend does like motor cross. Yeah. And so he like brought him into his environment and he's like, oh, he's trampolines and you show him. Yeah, you check this out. And so he jumps and he like, jumps and then spins and then flips and then lands in like the foam pit and like he's been practicing this.

It looks sick. Yeah. And so he did that. I caught it on film, but you can see his friends like, whoa. I can't wait to go to Hawaii meet up with you guys because my daughter's 13, right? Your son's 13. That's when they try and act cool in front of each other.

So I can't wait to see if you're searching. If you're searching, he tries to act cool. He's in that phase. I'm in a love it. I'm in a love it. Yeah, they're all trying to figure out like, you know, who they are and what not.

And like, he's trying to be cool guy right now. Because of the same age, you know. Yeah, and she's a girl. So he'll be like, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh. He'll try and impress him. He flips it, yeah. Yeah, he totally. Now, you have to talk to him.

Yeah, you're two youngs, that you probably haven't seen this yet, have you? So, nine, two, or my kids kids and my nine year old gay bro, he's like Justin's kids. He's definitely more fearless than I was much more than athlete than I was at his age. I'd say those are the biggest things that stand out to me. And but you haven't seen him yet do something on the baseball diamond that you can't do still right now at like your age. Um, no, and football more specifically, that's the support that he shines. Oh, really? ball diamond that you can't do still right now like your age.

No, and football more specifically, that's the support that he shines. Oh, really? Yeah. I didn't really gain my confidence football at 12 was like 14, 15. He's got there. He's like eight years old. Oh, yeah. That's great. It's just, you know, I feel proud to see it. That's so, that's gonna be so cool. I, you know, I'd never crossed my mind until I saw that video that Justin did. I thought, Oh, you know what?

I know Justin's fucking ass can't do that. I mean, Ethan eats exotic foods and stuff. I was gonna bring that up. What are you eating? Like he's like, he'll grab just like an oyster and just chewing him. Like you don't chew it. Like, well, I'm just like a crazy reader.

I've seen him knock books out that are like, like I mean, he could probably knock a book out faster than I could for sure. And yeah, so I can't do that. What about you, Doug, see, are you doing it? Well, about five years ago, her mom put her in golf. And so she was going to golf lessons.

So one day I take her to the driving range and she had this beautiful swing. I mean, totally effortless. And I mean, I took up golf when I was in my early 20s and I was a hack for sure. And it's like, well, she has real talent. I didn't know Brick had played golf. She doesn't.

She doesn't. She was also, I put her in tennis, much better swing the mind. Yeah, she just doesn't want to do it. Oh, no, that's okay. This has got to be frustrating too, as a parent, I couldn't imagine. Like, so this could have okay. This has gotta be frustrating too, as a parent, I could imagine. Like, so this could have beautiful stuff.

Like, I could imagine watching my son like be really good on the court, but then uninterested. And uninterested to be like, oh, that's where the journey begins. That's been brief story. So like, she has a real knack for like languages, good year for that.

And I'm maybe, because I pushed her too hard. I mean, I had her in Chinese and she was doing Vietnamese and a bunch of different languages. And she is, you know, beautiful accent everything, but she just has no interest. Yeah. Oh, man. You know, you get, you know, as a man, obviously, you're competitive, right? But with your own kids, it's different. Like, I'd be competitive, but you're happy when they be. Yeah, no, I didn't think that. I mean, I had to ask it because who knows, maybe it maybe does drop some insecurity for some people.

Like if you, I mean, I don't know, maybe there are some parents that really wish that they were able to do that. And they see their kid and there's a little bit of insecurity. But for me, it would be a sense of pride. It would never, yeah. I remember the first time I beat my dad at wrestling. That was hard for me, not for him.

He was so happy. I was 18 and I caught him in a submission and he tapped out, which I'd never been able to do before. And he was so like, he was beaming and I was 18 and I caught him in a submission and he tapped out, which I'd never been able to do before. And he was so like, he was beaming and I was so sad. You're hero. I just need your hero. Exactly. Like, I need Superman.

Totally. My dad's like, you know, oh man, that's a good time. That's funny. Speaking of family stuff, dude, I gotta tell you guys, it's so weird. I have this weird observation. I love you guys' opinions on, so, you know, my grandfather recently passed away.

I went to my mom's house, that's not my grandma was there. And she's holding like this little silk bag. And she goes, here, your grandfather wanted you to have this. So, they're at the house cleaning stuff out. So she gave me, or he left me, he told her when he dies, he wants me to have his pinky ring. So he's got like this gold pinky ring with diamonds on it.

And it's loose on my middle finger. And it fit snug on his pinky ring. Yeah. On his pinky. Is it just me or these old school guys, their fingers are just, because my dad's like that too. Well, so I'm like muscular like finger.

That's working with your hands. It's gotta be. That's working with your hands for sure. It's gotta be. Because then my son, I showed my son. Yeah. And he could feel like three of his fingers. Oh my god. We're it's going back. We know. I know. We're getting skinny. Bro, it's pinky. I put on my middle finger. It was like loose. Like what the what

I guarantee it's gotta be my stepdad's like that who's in construction. It's all like yeah, callus and thick and his handshake is so like naturally. It's crazy. It's gotta be. And he's not like a beer. He's not a buff dude at all. He's got forums and hands because it's working with his hands for his entire life. I mean, I worked out my whole life, but it's not the same.

It is. No, I mean, you talk about all the time. That's the that's the hack on the frequency thing, right? Like you could lift weights hard seven days a week for one hour. Those guys are working eight hours a day with their hands for their whole life one hour, those guys are working eight hours a day with their hands. Oh, for their whole life. More than eight hours a day.

Right, right. So for sure. Yeah, because she gave it to me and I put it on. Now, will you wear it? I would wear it. You know, I would totally rock that. It's super gaudy. It's okay, think of it.

Yeah, but okay, here's the thing. There's a difference between you going out and like buying yourself like a gold chain that says like, Sal or something. No, I'm gonna do something. Don't point down. But having, that's like a really cool thing that's been passed down. It is.

And so to me, that's something that I would wear, even though I wouldn't probably buy a gotty ring like that for myself, but I would wear that because I think about sizing it and wearing it on my pinky. That are like a necklace, though. That's the other thing I'll say. Yeah. I can make it the move. Yeah, just wore it on a necklace. Like a cool necklace.

Cause I mean, I saw and I got me all emotional cause I knew I used to wear it all the time. He left stuff to my brother, my other cousin, and he had a ring that said, G-V on it for his initials, Giuseppe Visconti. That's my cousin name, so he got that ring. Oh yeah. But yeah, so anyway, maybe I'll get it sized

and put on my pinky or I think a necklace probably be the way to go. I mean, I would wear it. I would wear it on your pinky. I mean, you would, I should show you. I'll show it sized and put on my pinkie or I think a necklace probably be the way to go. I mean, I would wear it. I would wear it on your pinkie. I mean, you would. I should show you. I'll show you a picture of it. Yeah, I'd probably like it.

Yeah, I totally, I totally would. So the boss would move for sure. Yeah, I'd say. I had some read guys that I thought was really interesting. So they did this, they did a survey on 20,000 millionaires. Okay, 20,000 millionaires. Take a guess at the top five careers of millionaires are. Of millionaires?

Yeah, so top net worth or income? Doesn't that let's say? No, it didn't, it didn't specify, imagine that it would be, it would be net worth. I mean, it was just 20,000 random. So you probably have both in there. I'm sure you have net worth. This entrepreneur count, or is it more specific than that? More specific than that.

Okay. Yeah. So the top, the top five careers of millionaires, I'm sure you have network. This entrepreneur count or is it more specific than that? More specific than that. Okay. Yeah. So the top five careers in millionaires, over 20,000 million, random millionaires were asked, so randomly, so it could have been what you said. I would, I mean, some of them in the end. Doctors, lawyers, some in the medical field, something in, in finance, something in law. Okay, lawyers, only one that you guys hit, that's, that's, that's on that.

So you got guesses or if not, I'll list them off. And by the way, lawyer was number five, so it's the lowest one of the five. Engineering. These regular engineers. Engineering, first. Oh, engineer. Engineering is number one.

Control-in engineer? It didn't say specific. Just saying you do software engineering. Sure, sure. So that would be in there. So, engineer was number one, attorney was five. Guest is for two, three, and four, you won't guess. Countens. CPAs.

CPAs number two. Good job, Doug. CPAs number two. You definitely ain't going to get three. A farmer with a president. I would hope investment advisors. No, so here's three and four, three before you probably won't get three is teacher. Okay. No. Yes. You know, I can believe that because they don't make a lot

of money and so they learn how to be very frugal with the money they do make. That's my friends. My friends and I have that are teachers. I have several friends in my group that are teachers and I'll tell you what, they have some of the best money habits that have all my friends. So they've built good habits because they don't make a lot of money.

And they also, when I think they get good deals on house loans. So if you get into being a teacher by 25 to 30 years old, by 30 you probably have bought a house. And so there's a good chance that that house is now working. Probably went up. Yeah, because there's a lot of millionaires in the Bay area that are net worth millionaires,

just because they bought their house. Yeah, and this wasn't like one or the other, it wasn't like income versus that. And so it was random. So I'm sure you got a little bit of a mix of both. But I still thought that was interesting that a teacher would be in the top three. With real wonder we see.

Last one, fourth was management. So it goes number one engineer, number two CPA, number three teacher, number four management and number five attorney. Interesting. Isn't that? Yeah, because it's a big... You don't see financial planner in there.

Right. You know, you should make a generic guess, like, you know, day trader or stock broker, like in those mornings. I wonder. But you know what? What that reminds me of is we talked a little bit about the, you know, drug world,

so like that. Fast money, it comes in and out. So people that in professions, and this is on both the black market and regular, is you get used to making so much, you tend to spend like that too. Well, this is like my pro athletes go bankrupt. That's right, like that.

Yeah, because I would like to see something that shows net worth versus income, that's a big difference. Like my parents who, you know, they're not very much education, poor immigrants, on paper or millionaires because they bought their house in San Jose, you know, 30 years ago. Yeah. But, you know, but they never made nor near anything like that. You know, the part though that what I like about that though is what this highlights is that, you know that anybody in any profession,

even as well everybody knows, teachers are underpaid. It's probably the number one choice if you say, what profession underpaid everybody say, teacher. So the most underpaid profession that everybody would agree on is top three in millionaires. So that it's not, getting financial freedom is not necessarily attached to your income like as many people would think it is. In fact, I mean, that's actually quite rare. It's actually quite rare.

You know, along those lines, I had done a post and I had people commenting on that post. And it was some along the lines of like having kids or whatever and people like, oh, it's too expensive these days. Everything's so expensive. It was so easy when my grandparents were trying to make it whatever. That's so false, it's so wrong. The, we don't compare apples to apples when we look at, you know, past generations to now. If you compare apples to apples,

if you live the way your grandparents live, in other words, you have one car, you don't have a TV, you don't have a microwave, you don't eat out, you do all those expenses, you don't have your cell phone, you are, it's easier today than it was back then. The difference is today, we have so much stuff that we think is essential, that's necessary,

that we spend money on. And so we think it's so expensive, it is expensive because you have a bunch of shit that you pay for, where your grandparents didn't have that stuff, like they didn't eat out. They had one car, my parents had one car while I was a kid forever. You know, they didn't have tons of TVs in every bed room.

They didn't have 10 streaming services. They didn't have any that stuff. So if you do them, if you actually do the math, it's less expensive today, far less expensive today than it was in previous generations. The difference we just have. Isn't that always been the case though? I mean, that's been the, I mean, you go back 40 years,

the 40 year, people 40 years ago would have said that about 40 years prior to that. I mean, just what happens, we continue to, we just innovate, yeah, we innovate and we add more and then we want more and it's just like, I mean, become consumers, yes, this is kind of a weird transition to that, but it relates on some level. Like, I just found out, you guys might even be aware of this already,

but there's like this whole underground society that lives underneath Las Vegas. Wait, did I show you this, or did I look at the separatists? You might have seen the video that was kind of going around that was like, have you heard of this? No, I can't. We're gonna call them.

So the mole people. Yeah. Of literally laying it on a ground. Bro, uncharted. So there's all this uncharted. What? Septic or suit sewer. Like miles and miles and miles of tunnels. They have like a king and everything. They've nominated. Yeah. Yes. Yeah. A lot of them have haven't even been to the

surface. They just stay down there and they live down there. It okay. So look at this, mold people, look at that. It's a thousand, estimated a thousand people find shelter in the storm drains underneath the city. So, so what Justin said, I also read that there's some people that have never seen the light of day, born, raised, their whole lives underground. Yeah. What?

So there was a guy that had a head camera on and he was riding his bike through these tunnels and there was someone commenting who's like, this guy's stupid, he should not be doing this is very dangerous and he's riding and at first it just looks like tunnels and then you see Grifitti on the wall and riding on the wall, basically like,

hey, don't go down here. And he kept going, kept going. And then back, you run into these weird societies and cities of people living undergrads. That's so weird, dude. I was looking at things this weekend. Bro, it reminds me what movie was that with Sylvester Stallone, where it was like,

it was Judge Dredd, yeah, it was one of those, it's like, demolition man. Ever, yeah, well, apparently this is a real thing. Like, people have made an entire community. They have a government down there. They have a guy who runs the whole show, they can't see anything. Yeah. Someone's gonna do like a government down there. They have a guy who runs the whole show. They have a team.

Yeah. There's someone's gonna do like a documentary on it. So bizarre. Well, so there's stories. That'd be interesting. There's stories of people who went down, like they say you go down there, you don't come out.

Unless, if they, if you're not a part of society, yeah, that don't go down. They'll find out if you're like a journalist. What? Yeah, dude. What? That's creepy, right? I'd never heard of that.

Yeah, I know, I just found out about it. What if they've all, right? I never heard of that. Yeah. I just found out about it. What if they all have a trick around it? Now they have to obviously come out. Someone has to come out and bring food in and out. I'm sure they have a runner. Yeah, they gotta have a go's up at night or whatever and goes get stored ashtales.

They're left to live or down there. No. Just drop it like in the sewer drain. With your address. Yeah. It's like the Ninja Turtles, dude. Yeah. Aren't they coming out of the Ninja Turtles. Yeah, they're coming out the new, like,

are they? Yeah, some kind of animation. I think Seth Rogan's doing it. And apparently now they're given April assumed the Ninja powers. Why? Why? Just cuz.

You know, like, you know, we gotta change the story. She's a reporter. Now she's a Ninja. Are they gonna have have are they gonna have Casey Jones in there? I hope so remember cuz he was great. I liked yeah, he had hockey stick or whatever. Yeah, he was a badass You ninja troll there is there's a there's a movie from 1956 called the mole people. That's not about them That's just about no no I was like whoa they mean there's just a 50's whoa look

I was like, what, they been on there since the 50s. Whoa, look. They look like you've all pissed. It's like a B movie from the 30s. Oh, shit. The most people are attacking. Oh, scary. I can't wait for the Ninja Turtles. I was, were you guys facing some big fans?

Yeah. I was a big fan. All right, hold on a second. Who was your favorite Ninja Turtle? I'm a plus. Yes, for sure. Let me get you. You'll be wrong on me.

People guessed you guessed, I think, before this. Leonardo for you. Yeah, I saw. Oh, wow. You're like a lot to love. Yeah, I was probably your favorite. Donatello. That was mine.

Yeah, I was a donatello. Really, you like Donatello? He was the tech smart one. I thought he was the Leonardo. Yeah. I like, actually, you're Leonardo. You're done. So, as older as an adult now, I would probably identify more

with you guys than Leonardo guy. But yeah, I love down. Do you know why I like Donatello? Doug Splinter, obviously. Yeah, he is. I like this chill personality, that's why. Yeah, he's laid back, he was laid back. The other guys were like high strung to me, right?

Raphael was off the charts, I always came to find. Yeah, he was like the Ditsy one. And Pizza, yeah. Leonardo was like the leader and stuff like that. Like I get that, but I, Donatello to me, it was just the laid back smart guy. So I liked Donatello because on the Nintendo, when you played,

Oh, the Boast half was great. Yeah, and you played Ninja Jels, that probably helped too. He had the longest weapon, yeah. So he had the longest range and they all had the same damage creating power. So I was dumb. Well, that was why it was sucked being a Rafael.

No, Michael Angelo, because like you got none checked. Sure, that was why I was sucked being a Rafael. No, Michael Angelo, because like you get nunchucks. Sure, that's the check. The fuck, you gotta get like, like yeah, real close to be effective. Hey, I never tell you guys, I don't think I ever said the story. I had a buddy who knew how to use nunchucks, like he learned them, you know, because he was a martial arts. Yeah.

And he had them in his car. And I asked him, I said, this is what we were like, I was like 19. I'm like, you ever, I'm like, if you ever get out of your car. Those are so overrated, sorry, I'm gonna say. Yeah, he told me stories, we're decent. Hey, if someone got out of a car, and was using them to do it, and they just had them.

I'd be like, kick a rock and I'll throw it in his head. Well, you knew how to use them. I don't know, yeah, so if you have your own pair of num-jucks. Yeah, okay. Yeah, but like they're doing dance moves, and they just show you the ride. I use them. I don't know, do you have your own pair of num chucks, yeah, okay. Yeah, but like they're doing dance moves and just to show you the guy you drive with them. I don't know, do that be a little, I'd be a little,

it's gonna be stories where he goes, I like cauliflower here, you know what I'm saying? I'd see it and I'd be like, oh, yeah, maybe a little reserve. He said he's like, he's never gotten a fight because when he's gotten out of his car with the num chucks, and he did a few of the guys away,

I don't know what that is, dude. Yeah. Yeah, what are the, or came out, what was the three pronged sword thing that, oh the is. Yeah. Yeah. Yeah, what are the, or came out, what was the, what was the three prong sword thing that, oh the side. Yeah, yeah, someone come out with one of those things to be there. Have you guys ever met dumb too?

Have you ever, but hold on bro, stop. You don't even talk about that. You're not. Have you ever handled one? Keep your big old, aren't they mad at the point? Are they mad at the point? Are they mad at the point?

Are they mad at the point? Are they mad at the point? Are they mad at the point? Are they mad at the point? Are they mad at the point? Are they mad at the point? Are they mad at the point? Are they mad at the point? Are they mad at the point? punch like where it fits like where you run the blade like this and then you can hold around it like that. God, I used to be all into this stuff. Obviously. Do you know, have you ever held a side?

Do you notice I is? Yes. Yeah, they've been there. It's not a knife. No, I know, but it's like, it's like metal. It's like the tons. No, not sorts along metal. It's like a, it has like two prongs like this and like one long one.

Yeah, and they'll hit you with it. It's like a baton. It's not like a, oh, they hit you with it. Yeah, they obviously use it wrong in Ninja Turtles. I mean, that's my only point of reference where they are Ninja Turtles. So I mean, the whole thing is kind of fake. Yeah, what?

The Turtles that fight. Yeah, this is too much for me. No, but they'll- I've been on a kick actually with Mac. So like when we watch cartoons together, I make watch all the like the 80s and 90s commercials. I was going through cartoons. I was going down the rabbit hole on YouTube

and so that cause you can still find them. So I can watch all these and it just brings back memories. Like I remember, like, I remember like, when you can even, you know, I wasn't a big he-man guy. Yes, small face, very small face. I was, I was a lot more like homoerotic than I remember. Oh, come on. It is so,

Have you watched it as an adult? No. It's definitely. It's definitely so. What a power of preschool. Yeah, it's definitely like the way he dresses everything. I thought he was like, and when he's at him, he's got the tight shirt on.

He's got the, he's a little loin cloth and, yeah, and he rides like, you know, he's got the titer on. He's got the, he's a little loincloth and, yeah. And he rides like, you know, a panther or whatever. You know, that all. Yeah, it's a lot less tough than I thought. Yeah, it's not. Did you, did you finally finish watching?

Did you watch the show that him and I were talking about last? The plane one. Yes. I haven't watched it. Have it say. Oh, please watch it. So we could talk about this. Dude, the Malaysian flight. It, it, it, it, it, that was like

when the craziest documentary ever seen. Maybe that's watch the one that I mean, it might as well be, like they, they left us with no resolve. Bro, was that ever happen where we have 200 and something people from a commercial flight disappear and just never, we don't ever find them in 20 years later still? The Euronees have gone in so many directions, it's, it's insane. So what I heard was,

is there was a cargo on the plane that they didn't know about, and that they think that someone hijacked the cargo. Like episode three, yeah. So they get into that, but like, yeah, to me, okay, so if you get through, and I mean, they kind of went through a lot of different options of like,

okay, so one of the biggest pieces of evidence, and I think this was in the first episode, but they were kind of like, okay, so one of the biggest pieces of evidence, and I think this was in the first episode, but they were kind of going over that somebody had actually was trying to call them. So they'd lost them off radar, and somebody actually from their cell phone was trying to call in, but they missed the call. Now also the family members were trying to connect and call with them and their phone would just kept ringing for a while.

So they were trying to ask the authorities, can we trace these calls and go, we don't have the technology to do that. Bullshit. Weird. Like, to me, it was like, okay, something is being covered up, something is fraudulent. Like, there's no way because if you go through all of this stuff and the theories of it, like, oh, they must have like taken this like new course and then gone more towards the, you know, down south and that open ocean. It was like, it just got wild. We're, yeah, yeah. Speaking of planes and stuff, my son was just in New York City

with, he went up there with his, one of his groups in high school or whatever, went to the 9-11. Oh, that's amazing. I heard, dude. Bro, he was telling me that, this will be so hard to see. I guess at the memorial, you can hear, yes, you can put the headphones on and you listen to the phone calls and everything. I hear it's like crazy, dude.

That would be, yeah. That's what he said. He said it was, he was born after that, right? He was telling me about it and I'm like, well, tell it, was it great? And he goes, do it, it was a, he was very heavy and emotional. He's like, you're listening to these people calling,

honey, I love you. I'm not gonna, you know, whatever. Or there was one firefighter that went up and I guess there were like 40 voicemails left on his phone from family and friends, from people wishing him well. Hope you're safe. I'm praying for you, whatever.

And of course, he never made it. Crazy. Yeah, I don't know if I could do that. Oh, that's so cool. I hear it's a beautiful memorial too. That's what he said. Yeah, it's supposed to be absolutely beautiful and then it's like super powerful.

Oh. You can't go there, not emotional. It's crazy. All right, I'm gonna take a left here and talk about this very interesting study that just came out on Atthleroscalorosis and endurance athletes. I'm gonna read you kind of what they found in one of these.

It's pretty weird and wild, although I have some theories and I think this will spark good conversation. So the title of the story was lifelong endurance exercise and coronary, excuse me atherosclerosis So what they found this is a perspective observational cohort study of lifelong endurance athletes late onset athletes and healthy and active but non-ethyetic men So what they found was that lifelong as athletics was associated with more coronary plaques including more non-calcified plaques

in proximal coronary segments. So in other words, they had more plaques in their arteries than people who weren't endurance athletes. Now, here's a thing. I have theories on that. Well, here's a thing before you continue, because I thought, I know where you're going. I thought to myself like, I wonder if they just overtrain the shit at themselves, cause lots of inflammation. It's not like inflammation was probably. But here's a deal.

They did not connect it to coronary, coronary events. It was just the plaques. So they didn't show, they didn't show, they, they, they look at it. They didn't address any of these events. So there's two parts of this that I'd like to look deeper in. One is A, where they actually getting more hard attacks and more events. If that's the case, then I would lean

towards the overtraining, beat yourself up. Hard core athletics does not improve longevity. We've talked about this many times in the podcast. There's a way to exercise and eat for longevity, there's a way to exercise and eat for high performance. They're both, there's a little crossover, but they're both not the same thing. I mean, I have some other theories around it too.

So I actually avoid talking about this because one, it's super sensitive to, I'm not that athlete, so it's not like I'm picking on myself. You hear me like criticize bodybuilding a lot because I can. I've been in the sport. It's like criticizing myself, so I don't feel okay about that. I don't come over and trample over like endurance athletes, but in my experience of training lots of endurance athletes, they have some of the poor relationships with food just like

bodybuilders do. Many of them have to have a race in order to get them, and they use these crazy endurance to burn off. To burn off. And they binge restrict, and a lot of them have eating disorders. So there's a lot of dysfunctional eating that happens in that cohort of people just like there is embodied. That doesn't mean there's not an over-generalization that all of them, I know there's except just

like in bodybuilding, there's some people that have good relationship with their ex-food, but is, I would make the case that there is a greater percentage of people that fall in that category just like they're in bodybuilding than the general population. Yeah, I would,

I've had the same experience and they're very likely to over train. The clients that I trained that did lots of endurance races, almost all of them were chronically over trained and all of them showed signs of overtraining, like weathered accelerated aging, joint problems, and stuff like that.

Now, here's the other side of it though. Let's say they go in and they say, okay, there are no increased coronary events, but they have more plaque. This kind of confirms what they found in other studies where having plaques isn't necessarily mean you have poor heart health, because they find them in healthy people as well.

So it doesn't necessarily mean, it's more complicated, I think, than what they may be showing. Yeah, I've always wanted a bit more clarity on what actually like creates these deposits and this plaque. And is it more of mineral basically? What in your diet specifically contributes to it the most? Because like, and is it unique to the individual?

Yeah, it's like, yeah, exactly. If there's genetic predispositions towards like, you know, more production of it because I've I've had theories too because my grandpa was diagnosed like with having like he had a heart attack and he had I I mean they noticed plaque there as well and he didn't have like the greatest time But it wasn't that terrible and there was a lot of saturated fats in his diet so they tried to immediately attribute it to that that terrible. And there was a lot of saturated fats in his diet, so they tried to immediately attribute it to that. But he was also worked for this plant that was responsible for like insecticides and did a lot of chemicals and all that kind of stuff. And so, you know, based off

of what my experience with a lot of these factors all kind of contributing towards you know some some kind of epigenetic trigger that you know Responds, I don't know like what what is it like the environmental toxins or there so I mean, I'll you know This is obviously out of my lane, okay, but just from what I've read that the one of the theories and I think I think I like this one the most just off of what I've One of the theories and I think I think I like this one the most just off of what I've Read and research myself is that when you have some damage or inflammation Which can be caused by a lot of different things because by illness can be caused by lots of stress lack of sleep or diet etc. That the way that the body tries to strengthen these arteries the walls of these arteries which start to become inflamed and can potentially, become damages result, is it patches the walls

of the arteries with these plaques, which are made up of cholesterol, which is why they say, oh, reduce cholesterol, that'll help with this particular thing, which hasn't necessarily been proven. There may be some benefit in people who have already had a heart attack, but people who haven't, this really hasn't been shown to be the case. Again, I'm speaking out of my wheelhouse, proven there may be some benefit in people who already had a heart attack but who haven't mm-hmm.

This really hasn't been shown to be the case. Again, I'm speaking out of my wheelhouse, so I may be incorrect. But I think I like that. And if the plaques get built big enough, then those can rupture and cause a stroke or block blood flow. So and this can happen from, you can lead an extremely stressful life, have a great diet and exercise, but you can cause this inflammation stressful life, have a great diet and exercise, but you can cause this inflammation to happen just from that.

So I think it's much more. In fact, Adam, you sent a study from Harvard that talked a little bit. It was an 85 year long study. Yeah, 85 year long study from Harvard. That one of the most important factors for longevity and just overall health is not exercise, not diet. Having good relationships.

Yeah, wow. And like the other study, there was another study that showed that having poor relationships was like smoking for longevity and just overall health. Not exercise, not diet. Having good relationships. Yeah. And like the other study, there was another study that showed that having poor relationships was like smoking was like 10 or 15 cigarettes a day. I remember that one. Yeah. It's like having good relationships is probably

the most important thing you can do as a human, probably. And it's not. I also, you know, it's, you know, so overlooked. Yes. It's, you know, you have to unpack some of that too, though, right? Because I would make the case that somebody who has really good relationships with other people probably has a better relationship with loving themselves.

And part of that would be taking care of themselves. Right. Not abusing food and not using it like a drug like many people do. 100% taking care of yourself by walking and exercising. So even though exercising by itself or that and eating correctly doesn't rate as high It's I would make the case that people who have really good relationships with others love themself and part of that process is There's even more to that Adam because I agree with you. I don't think there's I think there's partly there's a magic to having good relationships

Because we're such social creatures. But the downstream effects on our behaviors are so profound. For example, when I went to Yellowstone, what state was that that you go into usually to, is it Montana? Montana. Montana. Did you know Montana has one of the highest suicide rates? Yeah.

Do you know why? They say? Because it's one of the most isolated. Where people live by themselves far away from other people. And that's a risk factor for suicide is not having people around you. Why? Because when you're sad to press, they can't step in help you. Nobody's going to, you know, talk your way through. Yes. So having good relationships, you're probably going to have people you

care about. You don't want to care about yourself more. People are going to step in and be like, Hey, man, you know, like you're drinking too much. Or, Hey, you should probably do this or, hey, what's going on? Or it gets you up out of bed, it makes you do things. So I think it's like good relationships, contributes to everything else, including exercise, diet, sleep, and other behaviors. So 100% to get external feedback, like you said, like having somebody there to just keep you accountable on some level, you know, because we, when it's all on your own shoulders at that point, it's like, I mean, to that point, I mean, how important it is after what we just went through the last, you know, two, three years

of isolation and disconnecting and transforming into this, you know, work away from home and zooming everybody, like how important it's going gonna be to get back into socializing and being in person. And you know what's hard about that is when you feel sad and lonely, you want to see people less. It's a positive feedback loop, or should I say, negative feedback loop, where you wanna do it less. Arthur Brooks says, force yourself to talk to people when you feel that way.

It's exactly what you need to do. What does that say there? Oh, Wyoming. Yeah, so 96% of of Yellowstone is in Wyoming, only 3% in Montana. What's up, Bozeman? Where's Bozeman? Montana.

Okay, that's where I was where they said that. Oh, you were in Bozeman? I've looked at property out there before. It looks like a beautiful town. Hor�ious. You know what was crazy over there? We're in Bozeman. First of all, Yellowstone's spectacular.

People are so friendly, it was great, right? We're in Bozeman, and there was a, I think I told you guys, it was like a shop, and it's like gun range, guns, and I looked at my wife, I'm like, dude, we're not in California anymore. I bet you it's gonna be rad, and there let's go in. We walk in, I swear to God, it's true.

You're like a rocket launcher. Bro, we try this rocket launcher. Bro, we walk in on the wall. Do you get any guns? Yes. On the wall, there's like 50, on the wall. Do you get any good? Yes. On the wall, there's like 50, like different guns. Stuff you see in video games. I'm like, what is that?

And I'm like, can I shoot that? And the guy's like, oh yeah, just pick up gun, 20 bucks by the ammo, go around the corner. And I'm like, that's it? He's like, yeah, I'm like, oh, okay. I'm like, I'll take that. What is that? It's like, it's in Israeli, whatever.

And do this. Oh, this is, this is awesome. Yeah, yeah. Hey, I know that Doug's never a big fan of when we get into politics at all, but I can't help him. I'm curious and I want to hear your opinion and I want to hear it on air because you tend to call some of this stuff earlier. And you also have the ability, I think, to read between the lines. I think a lot of people get played by the news and you know, get the knee jerk reaction. What is your opinion?

What is the move? What is going on with this whole take down Trump with arresting him? I think the initial thing is that people think like the right is up in arms right now, like, oh, I can't believe this. And they're like, this is gonna rally all of us together and this is what's gonna help Trump win the election. I think I heard you say that this is what they want. So explain your theory on what the move in play is here

and what's really going on in your opinion. The left plays politics much more effectively than the right. They're very smart and cunning. They did this in the midterm elections. So what they did in the midterm elections is they, and there's evidence of this, there's clear evidence where they tried to prop up

the pro Trump supporters on the right because they knew they could beat them. So if Trump, to give you an example, if the left keeps putting, and Trump's got a huge ego, this is his biggest downfall, right? He's just this massive ego. And if he keeps poking out, I'm fucking with him. He's going to try and run. And if he runs, he has a good chance of winning the primaries. He has a very strong following among the Republican base. He will never win a

general election again. The odds of him winning general election are very small, but he'll win the primary. So the left, I, my opinion is they want him to be in the news. They want to poke at him. They want him to win the primaries because they know they could be in the general because they are weak right now. I think the left, Biden is, because I think it's still run on like anybody but Trump. That's right.

Still like something that like will deter people from what I think you'll win 40%. I think I think seeing Joe Biden as a president is a pervading example. No, I know very little people that even voted for him like him. It was like he's not Trump. That's right. So the fact that I put an inflatable dollar right there. He's obviously seen aisle. It's obviously clear. Will he will he run maybe maybe they'll have them primary or they'll have somebody else take over, but they don't have a strong roster,

but they know if they get Trump to win the primary, they got a good chance of winning, because in the general, he's like toxic. He's just, I mean, Trump's got a big mouth, says a lot of stupid shit. And he rallies his people, but what he does even better on accident is he rallies people against them.

Yeah. And so, because- because you think that, yeah, they're trying to embolden that base and then, you know, so that because DeSantis was a real threat in terms of like, you know, getting rational people in the middle and what not to kind of come in and vote. And so this is a way to kind of get rid of that. Their best chance for the left is that Trump is the guy that wins a primary. That's their best chance. If he wins a primary, that makes sense. Really good chance of winning.

If it's somebody else, there's that guy Vivek, and I remember his last name, he's, oh right, him too. Yeah, he's pretty exceptional. There's the Santis. The left doesn't have much. They just talk of Gavin Newsom. Although Newsom against Trump, he would win

because he seems like he's like, column rational, whatever. Well, I think your point is true. I Newsom against Trump, he would win because he seems like he's like calm, rational, whatever. Well, I think your point is true. I think anybody against Trump wants to do. I really do. I think maybe just not Hillary. That's it. I mean, everybody else.

I think anybody... He's the only person people hate more than you do. Yeah, like literally. I think anybody else beats Trump. Yeah. It's a smart strategy. Again, they did it in the midterms where they looked at their opponents. It's like, imagine if you were a fighter

and there were like three guys that you could potentially fight, they all had to get votes to who decide. And you know, like, oh, there's two guys I can't beat. There's one guy for sure can beat. And you come out with a strategy to make sure that that guy gets the most votes so that you can get in the ring and kick his ass. For sure. That's what they're playing.

And it could backfire, of course, if somehow they could, but not likely. No, it worked for them in the midterms. It was supposed to be this huge red wave that didn't happen. And that's one of the reasons I don't know too many people that after all of this, even the people that have admitted they hated Biden and oh, Biden was, that was bad. I still don't hear that same person go. I wish I would have voted for Trump. They just say like, you know, Biden sucks. You know, Biden was terrible. They'll admit that

they're vote for Biden, you know, that sucks that that's what they got. But they never hear them go, man, if I could do it all over again, I would have voted for Trump. Yeah, I don't know if anybody that says that. Because what the right could do to win if they had the right candidate is all they have to do is point to the pandemic and they could easily, easily put the response, the pandemic squarely on the left. Even though they both were kind of responsible, it was the left that really pushed all those crazy policies. So I would use that. I would run that. I would run ads. I would show all that. Economy you could blame on them. That will be the left. We'll pin it on Trump though with like ushering forward the vaccine. That's right.

And so they'll have that. That's right. But yeah, the economy, not that it's the left's fault. Both parties are 100% to blame for that. But whoever's holding the bag is usually the one that gets playing. It's a pop pop potato. You can you can blame Ukraine. You know, Ukraine is very unpopular.

You can pin that on the left. Yeah. But what they're going to do is if they get if Trump gets up there, all they gotta do is poke it as he go. And it's like, he poking him, he's gonna say something stupid. You know what I mean? And he will. He'll say something dumb and get himself. That's what I say, I think.

I think they're gonna get him in handcuffs. It's gonna be a bunch of, you know, videos on this stuff like it's in a rally, his 40% of, you know, pissed off people. Yeah. And then forget it, man. No, we'll see. We'll end up seeing what happens. Politics is nasty, dude. It's just 30. They all the way across. A lot of money goes into knowing how

to manipulate people. They're brilliant. Rational people don't want anything to do. Super, super brilliant. Anyway, it's been happening forever, too. Yeah. I think it's just, that's what I, I think it's no more corrupt today than it was even 40, 50 years ago. I think we just more aware of it. Yeah. We know. I think it was, yeah, ago, I think we just more aware of it now. We know. I think it was, yeah, I don't think we were quite aware of it back in the 50s and 60s and stuff like that. I think that it was just as corrupt.

That's right. You're here about the files that FBI had on celebrities. Martin Luther King. So you're bringing up exactly what I'm watching. Do you guys watch the, it's a MGM, which is a EPIC streaming service? It's got the, I literally pay for it for one show. That's really good.

And it's, I forget the name of the main actor, Duncan helped me with it is, but it's about bumpy Johnson. And so, and his relationship with Malcolm X, and like how the CIA and FBI were, like, forced, dwecker? Yes, forced, dwecker, thank you. Really good, really, really good. with Malcolm X and like how the CIA and FBI were. Is that the one that forced Whitaker? Yes, forced Whitaker. Oh, thank you.

Really good. Really, really good. And it's not true, but it's based on a lot of true events and things that happen and say they use kind of old clips every once in a while inside it. People that people don't know this, Martin Luther King's family won a civil lawsuit. They proved in court that the government killed Martin Luther King. Nobody knows this. Look it up. They won a civil lawsuit. They proved in court that the government killed Martin Luther King. Yeah. Nobody knows this. Look it up.

They won a civil lawsuit against the government. Where it is conveniently throw that information out. Did you know and trust the government implicitly? Did you know that they tried to blackmail him? This is also true. He had an affair. Martin Luther King had an affair on his wife. The FBI had evidence of this scented to him and said,

if you don't stop doing what you're doing We're gonna reveal this to everybody. Yeah, and he came out and told his wife and then they didn't have that they didn't have that anymore Yeah, so they this is yeah, it's been like this for a long time well, so the and this show that show is where it's at in the season is is where Malcolm X is traveling around the world and getting more popular and more popular, and more popular and the CIA and FBI are extremely concerning. And it shows, and of course, this is not a real movie,

but you can't help but think, I bet that shit went down, just like that shit, where the government was using, yeah, we're using drug dealers and underground people and helping them out sell drugs. So they would do things illegally for them and knock people off and potentially try and kill Malcolm X and just a lot of shit like that. It's gonna be interesting to see what comes out later on after the last few years of

shenanigans, you know, like what we find out. Nothing. You won't find out. I mean, 10 years from now? No, it's 50. Isn't it 50 they can lock up for? They'll keep, they'll keep, you know what they do, bro. It's 40 or 50 years from now? No, it's 50, isn't it? 50 they can lock shit up for. They'll keep, they'll keep, you know what they do, bro?

It's 40 or 50 years, right? Let me ask you guys a question. One of these tactics, we don't wait. Just so you know. Let me ask you guys a question. Do you guys really want all that crazy shit to come out? Do you really want? I don't think it matters.

Just like what you just said right now, dude. But the fact about Martin with their king, but it's not like you can't Google that and find that out right now. They just bury it. It probably came out a couple of times. What happens? There has to be a timeframe. about Martin Luther King, but it's not like you can't Google that and find that out right now. They just bury it. It probably came out. What happened?

There has to be a timeframe where, I mean, and we see, you see people use it. Yeah, because JFK, she came out on that. Yeah, and aliens came, we didn't care. You know, you opposed K. We didn't care. Like at your certain amount of time, something passes, people just, they move on from it. Yeah. There it is right there. Yeah. It told you, you as government people just, they move on from it. There it is right there. It told you, US government found guilty

conspiracy to assassinate Dr. Martin Luther King. Oh, fucked up. So wild, dude. I have something extra on this story. What is it? So after they got the witness testimonies, the King family who filed the civil suit was awarded $100, which they donated a charity.

$100? Why do they get so little? I don't know, I'm trying to find a guy who will lie. Well, probably because we were finding it's the same thing. Maybe there was not a lot of money involved in it, right? Or maybe there was a deal. Well, yeah, like, we'll give you $100 of the maintenance. No, we'll give you like millions of dollars if you keep a mouth shut or you can tell

everybody. Oh, oh, God. Why would that even? That's the thing. So here's a deal. If something is shown to be too much of a threat to national security, they'll keep it silent. They've done this.

So they bring things to Supreme Court. Supreme Court says, sorry, we can't reveal this. This will destroy, you know, but haven't recently. Yeah, haven't recently. Yeah, that's so, I don't, I mean, I don't know if we'd want. I mean, could you imagine if stuff came out and they're like, oh, by the way, if stuff came out, why we're currently in the middle of it, it would cause chaos.

But once a certain amount of time passes, I feel like we're, we're funny like that. You're probably right. Goathe Tunkin, which is what got us into V&M. That came out much later. Never happened, guys. Sorry. You made the half. Yeah, and then it's almost like we don't care after a while.

It's like, where we forget, we so easily forget that, which is also why I think it's crazy when other stuff resurvices and we are so quick to trust the government. It's like, they're track records, not so good, you know? Not at all. Yeah, but we easily, you know the pharmaceutical companies,

like oops, all these lawsuits and all these like, yeah, crazy instances. You know they have money that's unaccounted for it. That's actually part of the way they run. I think the CIA has a bunch of money. It's like billions. Yeah, that they, like billions that like, when they do their account.

Yeah, isn't the FBI the same thing too? I think there's like a, like a, like a, they had a trillions of dollars. Yeah, the Pentagon that's unaccounted for. Yeah, that's that does. Can you believe? This is for JFK. It was determined that local, state, and federal

US government agencies and the mafia were all involved. Yeah, so that's it. So the and the mafia, you guys would really like the, it's called, it's not called bumpy Johnson. Maybe Duncan, look at the name of the actual show. It's such a good show. It's really, really good. But yeah, they talk, they show a lot of the relationship

between like these big drug dealers and gangsters with and even the mafia and stuff with the CIA and FBI because no one. This is like when I had family members in Sicily who opened a business. I told you guys about this. They opened their business. It got too successful. The local whatever, chieftains went over to them, said, hey, you guys need to shut down. You're, you know, you're taking business away from these other people that are people and they said we're Americans, we don't what are you gonna do what we want. Anyway, they came back, their shop was destroyed,

they had to redo it and go make a deal. And they remember talking to them, and I don't want to see too much because I don't want to call them out, but I remember talking to them and I was like, why don't you guys just move back? So like, you guys pay taxes here, you guys pay, it's like that over there,

it's like the same thing, I just do it to different people. Right, I can't argue. There it is, Godfather of Harlem. Oh, is that it? Have you not watched like the same thing. I just do it to different people. I can't argue. There it is. Godfather of Harlem. Oh, is that it? Have you not watched the hit? I haven't. I will though.

Oh yeah. It's one of my favorite shows on TV. It's on the third season now. Every season's been epic. Oh, I gotta check out. And they do. They have like little historical pieces in there. Malcolm X has a major part in the whole series. And then you see

like everyone's always do flashbacks of like black and white footage of what was going on and then they'll tie it into the story and stuff. So obviously I know the whole thing is not completely true, but it does give you that feel that they pull a lot of truth into it. Speaking of forgetting and trying to remember stuff, you know, there's compounds in Organifies Pure. I hope a lot. Like train transition right there. Remember. Really helps. The lion's main memory to help me. Thank goodness.

Build the synapses and now, okay, so I haven't. So since through the last minute, no, I mean, seriously, though, what I have it done, and I, since you bring it up and we have a commercial today, maybe I'll mess with it today, is I haven't combined pure with the peptides that we're taking right now. Oh, bro, you got to throw everything together. I haven't done anything for me. Yeah, it's eight years we've worked together. If something works,

and if something else works, you combine it. Yeah, see what happens. So have you done the pure with a dehexa or whatever we're taking? With dehexa and cmax, yes. Dehexa and cmax we're taking, I don't even know the names of them.

I remember. I lean on this guy, just Cmax were taking, I don't even know the names of them. I remember. I lean on this guy. Just, I just tell me, I could poison Adam. He never know. You know, here take this out of the bowl. That's what keeps our relationship all good, right? You can clearly push it.

Adam's getting too smart. Yeah, here take this. You know. Yeah, yeah, I mix it all the time. Oh, you do. I take it all the time. I've done it with caffeine, and I love it with caffeine.

So I'm also through caffeine in there. Yeah. So, such a bad example. We didn't do this. You're such a bad example for our audience. Bro, I'm literally like, if I wasn't into fitness, I'd be terrible, bro. Fitness keeps me alive.

I tell you what. Yeah. I'm like, was it the way I used supplements? Well, I'm sure people actually appreciate the transparency, too, though. I mean, I think that's, I mean, you've always been, that you're the most consistent, too, I mean, you've always been, you're the most consistent too.

I mean, you're the person who I'll come to if I wanna know about something because, like you remind me of, we've talked on the show before about Ben Greenfield. There's certain people that I don't care how much you can regurgitate the science about the product and you've memorized all the studies and like to sell it because I used to do that shit.

I used that example and with the last episode I can still sell you pyruvate, lipotropic transport and fucking all that bullshit, right? So that doesn't impress me. What impresses with me is somebody who is so regimen and dialed about their workout, sleep, nutrition and so consistent that play with these products. Because then I can ask an honest opinion and be like,

you know, well, you created wiggle room there. Yeah, and you've already, you've done the big rocks cause I already know that a good night or a bad night of sleep will affect your cognitive, your cognitive abilities, your ability to work out more than any of that. Way more than any of these things. So if you're not managing that consistently,

I don't give a shit about you telling me like, oh, this pre-workout or oh supplement. So great. It's like, come on. You could just have a great night's sleep last night and then tell me that. But somebody who does, like, I appreciate that. No, pure is, you guys, since they came out with it, we use that pretty regularly. It's a very consistent, nice, healthy feeling. And the longer you use it, the better it gets. Yeah, the more you use it. Non-stimulatory. Yeah. All right. So today's shout out, a good friend of ours, Dr. Ruscio. We've had him on the show. We haven't had him on the show in a long time. But he's a functional medicine practitioner author. What was the book that he wrote? It was so good. Oh,

healthy gut, healthy you. One of the one of the best books on gut health. But he's a great guy. I got a great page. His page on his gram is dr Rusio, R-U-S-C-I-O-D-C. So, his specialty's got health, but he's a functional medicine practitioner. So he talks about all things health. Sleep, good sleep contributes to mental health, fat loss, muscle building, improved hormone profiles. Check this out, there's one thing you can do

to dramatically improve your sleep. That is, control the temperature of your room and of your bed. Well, there's a company we work with called Sleep Me. They have a device, they have several devices that go on your bed and that you can control the temperature with an app on your phone. And it's regulated. In other words, you set the temperature and that's it all night long.

Improve the quality of your sleep, enhance your body's ability to burn body fat, build muscle, and just make you feel overall better. It's a great product, it's a game-chain-you product. Go check them out. Go to sleep.me-forward-slash-pump-30, and you can get 25% off any of their sleep systems if you go there.

Again, sleep.me-forward-slash-pump-30. All right, here comes the rest of the show Our first caller is Nicholas from Colorado. Nicholas, what's happening man? How can we help you? Oh, not much again. Thanks guys for taking time to answer my questions here and Spend great here. I'd stumbled on you guys about a couple months ago and just kind of been been watching you guys non-stop Definitely enjoy this energy you three bring together and kind of pushing to find a nice bounce for a long and healthy life. Oh thank you. Right on. I don't like either one of these guys. It's all fake. So kind of my from my first question here. So I'm just going to read

off my question here. So you guys can just ask many background info as needed. But I'm just gonna read off my question here. So you guys can just ask many background info as needed. But I'm currently a reverse dieting here and I'm about to actually currently in and moving into a D low week after finishing MAP's in a ballack for the first time. And I'm kind of wondering, is this just a time to like deposit diet at the kind of currently? Current calories at a, yeah, that I'm in.

Even though I'm like not really gaining weight or very slight weight gain or continue to push the calories even though I'm not sitting as strong as a muscle building signal. Okay, so this is during the D-Load Week or in general? Yeah, just a D-Lo Week or even like a hectic week here when I was kind of playing the D-Lo Week when I had travel for work for a week. So I was trying to just, and it sounds like you're currently in a bulk. Is that right? Am I hearing that correctly? You reverse dieting, it looks like.

Correct. Yes. So that's going to be my second part of my question. So Nick, so here's what, here's the purpose and concept and value of a deal load week. And we now have studies that actually show this that during a D-load week people actually see greater adaptations and strength and muscle growth. They come back and they perform at higher levels had they not taken the D-load week. Now what could mitigate that or potentially negate some of that is if you were to go into a D-load week and then cut your calories to try to

compensate for the reduced energy burn. You don't want to do that because that is if you were to go into a D-load week and then cut your calories to try to compensate for the reduced energy burn, you don't want to do that because think about it this way. That enhanced recovery and adaptation requires nutrients, requires calories. So going on a cut, when it's only a week, right, you're only doing a week D-load. Now if you're like, hey, I'm not going to work out for eight weeks, you know, two months or something, then I would say, yeah, you know, then we probably want to start to scale the calories down because you'll start to gain some body fat. But what you don't want to do is if it's a week, you don't want to try to compensate by cutting

calories because then you kind of kill the purpose of the deal out week. In fact, and you don't have to do this, but I've seen great results doing this and I've seen this with clients as well, where they go into a week of a delode and they actually increase their calories to augment the recovery and adaptation process. So I think you should keep everything the same. Go on your delode a week, keep everything the same, come back to your workout and you'll see greater results doing it that way than it had you tried to cut your calories during that period of time. I think knowing that he's in a reverse diet makes a big difference on how I answer that, too. So the fact that we're in the process of building your metabolism right now, that takes a higher priority for me. And so I would want to keep your calories the same or

potentially bump like Sal saying during that deloie. Yeah, that's 3,400 calories. That's great. Yeah, let's pretend you you've been doing this for years. You're at a very healthy place. You love where your calorie intake is and you're just taking a week off of D-Lo. So I do this and I tend to scale back on the calories but I'm not trying to make moves metabolically. I'm not really worried about gaining a bunch of muscle

or strength. I'm just like, this is how I have been flow in my life. That's what I would do at that state in my journey. But if I'm in the middle of like trying to build my metabolism, which is actually where I'm currently at right now, and if let's say I were to do a D-Lo week next week, I wouldn't cut calories. I'm trying to increase my calories right now,

so it makes sense to maintain that. Yeah, so you know, if you cut your nutrients, your macro nutrients, you cut your calories, you reduce the available nutrients, and essentially you're reducing the building blocks that your body could potentially use for that recovery, for that adaptation. Now, to be clear, because I'm sure there's someone listening that's like, you know, gonna, a science nerd,

you're like, well, it doesn't require that many calories and that kind of, you know, whatever. It's, it's not so simple. It's not so black and white as, you know, it takes this many calories, burn this many pounds of muscle, et cetera. It's more like this. When you cut your calories, you are sending a signal

to the body that says, we need to become more efficient with calories. We probably shouldn't build as much muscle. We probably shouldn't, we're not going to perform as hard. So during that period of time, especially if you're, it's like Adam said, you're reverse dieting, you're trying to build. And it's only a week, it's only seven days.

I would keep you exactly the same. That'll maximize the whole process. All right. Yeah, it's kind of figuring that was the case, but I just wanted to see where you guys are. Yeah,, no problem. Are you and this is anabolic advanced? You're on No, just regular anabolic right now. Okay, and you're just throwing in where are you throwing these D-load weeks in on average? So this was just at the end of the cycle like said also kind of it worked in when I had to travel Got it

For weeks. I was like well, it's kind of perfect time Just kind of back off and then try to do the best I can. Hunter Prokale room. Hunter Prokale room. Which by the way, I love that's how I like to program. Yeah, because it light will no, like in life happens. Yeah, like you, I mean, I think people sometimes are always asking us like this, like the science, like when is the best time to do a deal? A week or when should I scale back on this or when should I do more body weight and pull back my intensity? I'm like, well, you know, most people life kind of naturally throws it at you. You've got a vacation, come up, you've got a travel for work, like, hey, that's a good time for maybe to reset, kind of pull it back a little bit because you've been going hard and consistent.

To me, that's the way to do it. Yeah. All right. Great. I guess if you have time for the second question here. Sure. Sure. Yeah, sure. Yeah, so it's kind of more of my end goal here.

So basically, I was kind of wondering how long to stay in this reverse diet. If my goal is to end up eating around 3000 calories a day, after I cut from around 25% body fat, which I'm currently in, to my goal around 15 to 18% fat body fat. I don't know if this is even realistic or not. So just kind of give you guys a thought of which way I should go or continue. How long have you been reverse dining?

It's basically this, so what about 12 weeks here when I started anabolic. What were your calories out when you started? About 2900 calories. So you've gone up roughly 500 calories. In that period of time, have you gained any body fat? Have you gotten stronger? Like what have you noticed? So basically the scale state about the same,

but there's about a caveat here. So I did start to take green team for the first time, since I started in a symbolic. So I've gained about three pounds from the end, from the beginning to the end. So, but the body fat on the scale said stayed about the same. So most likely I've gained about the same kind of,

bro, keep going. A little bit of body fat, a little bit of muscle. Yeah, I think you can get to 4,000 calories. Yeah, honestly, the way I would go to determine when I come back the other way is when you're tired of eating. So that was the way I'd coach my clients is I'd say, hey, and they'd say, like, well,

how long are we gonna keep doing this? And I'm like, listen, if your body fat ain't going up, you're getting stronger, you're eating more foods, you tell me when you're tired of eating. And when you get to a point where you're like, man, Adam, it's just tough to get 4,000 calories in every single day, perfect. This is a great time for us to cut back a little bit

and go back to what feels comfortable. And then I feel like you'll kind of land in this natural, you know, homeostasis and everything like that, perfect. This is a great time for us to cut back a little bit and go back to what feels comfortable. And then I feel like you'll kind of land in this like natural, you know, homeostasis where you're eating a comfortable amount of calories and you're leaning out. And that's like the most beautiful place to be. Yeah, to that.

Yeah, I guess that was not gonna be my question. I just kind of keep going and until I stop seeing things and just kind of lean out. Yep. I think you really no timeline. No, you're right. And I think you'll probably get around 4,000. Because if you're already at 3,450 after 12 weeks,

and haven't gained any body fat, I think you'll probably land somewhere around 4,000. And then from there, you'll probably want to cut. Right. Because I was going to like, because I don't want to keep counting calories. I've been yo-yo dieting for years and stuff So like I finally want to just be able to kind of go off at the end, you know be mindful and everything but you know

So you know, I just know like around 3000 calories. It's kind of where I naturally stop after you know I was tracking it a little bit before starting anabolic so excellent. That's like I guess that's why I want to end up So yeah, no great job, man. Yeah, you're doing good All right, it's great wonderful. Thanks. Thanks for calling in Thank you guys. Yeah When I see posts on social media, I just saw one recently about like you can't speed it in the table blah blah I Hate that I hate it when fitness

Influencers confuse the shit out of people And I hate it when they use, like data is important, okay? But data's not perfect because we don't have perfect studies. We often don't study things the right way. And it takes some time, a long time, to figure things out that people have known for a while already. And you talk to coaches, trainers, people who've worked in Genre Forever, can you speed up your metabolism?

Yes, yes, yes, yes, yes, I've seen them many times. This guy literally bumped his calories, 500 calories, didn't gain any body fat. What does that tell you? His metabolism sped up. His body weights they same, he's eating more calories. He is burning more calories as a result of what he's doing as part of the signaling that he's telling his body.

And it's not as easy as you're moving more, moving less type of deal. Doesn't work that way, it's way more complex than that. So, and again, this is one more example. And I've done this to people so many times. It's literally, it's dependable like clockwork. I know, I'm always mystified at what their desired outcome is by putting out a message like that, you know,

because it's to be more right. To say, exactly, just to sound smart. Who are you really helping at the end of the day? And so even if it isn't like the right terminology, or you have like a different way of presenting it, like it's still, the message is, like, let's focus on this. You wanna hear something funny? Up until, this is true, the 80s or 90s, studies done on anabolic steroids,

literally said they do not build muscle. They said the weight gain is water. And they would actually make this argument. Meanwhile, athletes all over the world were taking them and breaking world records. And they're like, yeah, you keep saying that, but because we're seeing great, we know that this course story nerd.

Yeah, now data shows, of course, now they have studies that show that does build muscle. But that's my point. I mean, you're gonna have studies that are gonna counter sometimes what, lots and lots and lots of anecdotant common knowledge sets. And basically what that says is we need more studies. We need better studies because we know this to be true.

We see what's happening time and time again. Like I said, like clockwork, I can take somebody and I can make this happen. Now to the degree to how much I can make happen, that's a lot of that is up to the genetics of the individual and all that, but I can make it happen every single time. It's the unfortunate part of social media. I mean, I think social media has brought an amazing place for people to find knowledge and information and very easily access answers to great deep questions. The problem with it is that it gives everybody a platform, and then it turns into this competitive

like who can get more clicks and views. It's like a debt measuring contest. Yeah, and then it becomes who's more right and or who can say the most controversial thing and then back it up with the most research versus really thinking of the desired outcome to the point you were making Justin. And so, you know, that's obviously, uh I it bothers me, but then I also recognize that this is what makes what we do great is that we can we have the ability to Have this long form conversation and have dialogue around it and I think that if there wasn't all those idiots out there that were saying stupid shit like this We probably wouldn't have a podcast our next caller is is Martin from California. Martin, what's happening?

How can we help you? Hey, how's it going guys? Good man. It's happening. Yeah, first things first, I just want to say, I appreciate being on the show today. It's an honor and a privilege to speak to three individuals of so many years of experience in the fitness industry.

I'm truly grateful for your entertaining podcast. Every podcast I listen to has made me learn something new every day and also made me laugh at the same time, which I feel like is getting more rare and podcasts in the fitness industry today. So thank you so much for that. Thanks, Mark. Thanks.

Now for my question, my goal is to put on more muscle mass to my physique. I'm currently 18 years old and I've played competitive sports all my life. I'm currently 18 years old and I've played competitive sports on my life. I recently just stopped playing basketball at a very high level, I would say. During high school, I was following Paul Faberitz's program for like speed and vertical. So I wasn't doing any upper body training if anything. It was very minimal. Now that I've stopped playing basketball, basically, at a high level and reduced my cardio

amount a lot, I still love to play basketball in other sports as well very frequently. I would say all my life I love to play sports and that was my first love. So I started to train like a bodybuilder for a couple months now for my upper body, but I'm still a bit confused for my lower body days. I still want to be like explosive in agile, but at the same time, I still want to put on size. So I understand my goal is to increase size in like my whole physique, but I'm willing to take a longer approach because sports, like I said, is my favorite form of exercise.

So what I have to transition, like would there be a disproportion in my physique if I still did like explosive stuff for my legs, like sprint, spl be a disproportion in my physique if I still did like explosive stuff for my legs, like sprint, spliometrics, and lightweight training versus doing the whole bodybuilder approach? No, that's one way you could do it, but let me ask you this, how often are you still playing sports? So right now currently in tennis season on playing every day, like sometimes our matches can be like four or five hours of intense cardio. So a good amount, like on playing every day. Like sometimes our matches can be like four or five hours of intense cardio. So a good amount, like pretty much every day.

Okay, well look, here's what you do. Training like a bodybuilder once a week and then play your sports the rest of the week and you'll get all of what you're looking for. Okay. Yeah, with that much activity, if you start, if you do more than one day a week of strength training, you're gonna compromise.

It'll be too much. Yeah, and because you're 18, you've trained at a high level for a long time. You can tolerate a lot, but like I've said many times in the podcast, what's optimal and what you can tolerate are two different things. So you can get away with training in the gym a lot, but you're not going to build as much muscle as if you do it optimally. So I would go one day a week, full body workout, build strength, focus on the core lifts, your bench presses, your rows, your overhead presses,

your barbell squats, dead lifts, that kind of stuff. And then the rest of the week, play your sports. And then as you build mass, and then make sure you do the part, make sure you eat enough calories, Martin. This is the biggest challenge. Stay fed. Yeah, with, when I work with people your age,

your activity level, it's like getting them to eat enough is a challenge because they skip meals and then when they do eat, they think, oh, I'm going to eat this huge crazy fast food meal to make up for it and then they feel bloated and they can't eat anymore. So try to eat frequently, I would say every two or three hours, eat a nice protein carbohydrate healthy fat meal, make sure your calories are up there. One day a week, full body workout and focus on the core, the core strength lifts and then go play, you know, five, six, seven days a week and whatever mass you put on,

you'll learn how to coordinate with your athleticism because of the amount of sports that you're playing. Less is more and stay fed for sure. I mean, I don't know how long you've been listening to the podcast or not, but I've shared this. I mean, I remember going through this myself and I was playing basketball like five days a week plus I was training five to seven days a week and just I couldn't gain. You know, I was strong. You know, I looked all right, but I wanted to look more like a bodybuilder, but I didn't want to give up my basketball. Then I was training too hard in the gym,

and I wasn't fed enough, reducing the amount of lifting, increasing the calories, and all of a sudden, boom, I jumped like this. And here's the key to that, Adam, you got away with it. It wasn't like, it wasn't like, oh my god, I can't sleep, and I feel terrible, you get away with it. You're real resilient at that age.

I mean, and that's the thing too. And this is what I dealt with with a lot of athletes. You know when I was training them for football, even then just trying to gain overall size because they still wanted to be just as active and keep up like that kind of intensity. It also like trained like a bodybuilder simultaneously. And when they're just like spinning their tires in mud

at that point, like we weren't making a whole lot of progress in terms of overall size and muscle strength. And so, yeah. So I fully agree, it's, you know, if that's what your parameters are right now and your focus and like sports are still going to be a high priority, like this is how we're going to wedge it in there in order to gain that kind of benefit. At some point, I think it would be advantageous for you to take a season off and really focus

on, you know, building, developing your overall body and physique if that's like more of a goal. So just consider that. I'll give you two piece of advice, Martin, that I think will contribute more to muscle mass for you than anything else. And this is just because I know I've worked with people your age and I've worked with people like yourself

who like to be quite active at your age. And I know what the challenge is that I always run into with, you know, guys in their late teens early 20s. So here's a two piece of advice. And I swear to God, if you do, you take what I say and you follow religiously, you will see muscle pile on your body. Okay. Two things.

One, eat enough calories. Hit your protein targets and feed yourself consistently, not like four days a week and then three days a week, you're whatever. No, every single day, make sure you eat enough. Here's the second one. Get eight hours of sleep every night. Go to bed at the same time, every night,

wake up at the same time, every morning. Don't do the whole, I go to bed at 3 a.m. on Friday. I'm gonna try and sleep in, give myself jet lag type of deal. I'm telling you right now, I know this is, maybe this is going in one year or the other, but I'm telling Friday, I'm gonna try and sleep in, give myself jet lag type of deal. I'm telling you right now, I know this, maybe this is going one year or the other, but I'm telling you right now,

if you get eight hours of sleep every single night and feed yourself, you're gonna grow like a weed. You're gonna grow so fast that people are gonna think you're taking anabolic steroids. If you don't do what I'm saying, I don't care what your workout looks like, I don't care anything else, you're not gonna see any progress.

So do those two things, and lift once a week, watch what happens. Thank you so much. I would add to that, like you were saying about the sleep. Sometimes I do go to bed very early, like for the earliest my age. Sometimes I even go to bed like 10 p.m. I'm out of bed.

Sometimes though, I do come in late from school. And so a lot of people have been telling me, you're a stomach can't digest when you go to sleep But the thing is I don't get enough calories during the day and dinner I eat the most So that has been a struggle with me just trying to eat as much calories and eating it at night time Yeah, so that's that's not a huge issue unless you start to notice digestive issues It becomes more of a challenge when you get older, but I will say this the problem is is you're getting behind the April In other words, the day gets away is you're getting behind the April.

In other words, the day gets away from you and they're like, oh my God, I need to hit two more, two thousand more calories. Try and make up for it. Mariner, who makes your food? Do you make your food? Yeah, I meal crap everything. Okay, so I mean, the key here too,

this is another big hack for me at this age, was making sure I get some good calories in before noon. That's it. Because I was notorious for the energy drink and the bagel, you know, and then I had like the big sandwich lunch. And then at dinner, I'm like trying to catch up 2000 calories plus, and that's just a lot of food to try to get in at the end of the night. And so one of the keys of being successful at hitting your protein intake and calorie

intake is getting ahead of it. I have a big ass breakfast. And so one of the ways I love to do that is, and since you meal prep, when you make your dinners, your dinner now becomes your breakfast, you just throw two to four eggs on top of it. I feel like any meat and rice or any meat and sweet potato with eggs on top of it just tastes bomb. That's literally like becomes my staple breakfasts.

Whatever I had for dinner, and I throw maybe a little bit cheese and eggs on top of it. Now it's my breakfast. And make that your breakfast. So you're kicking that day off with a thousand calorie meal with 60 grams of protein. Now you're staying ahead of the calories

and the protein, it gets a lot easier in later in the day. Yeah, yeah. Eat breakfast like a king, and what is a dinner like a pauper? Not the other way around. Are you, can you have milk? Yeah, yeah, I drink milk a lot.

No problem, right? Okay, whole milk, have a glass of whole milk every time you eat a meal. Yeah, so like every, every, if you eat every three hours, you add a glass of whole milk to that. You just increase your calories by like 600 calories. And bumped your protein. And bumped your protein. And bumped your protein.

And bumped your protein. And bumped your protein. And bumped your protein. Yeah, bumped your protein. And bumped your easy. Okay. Sounds good. And a lot of people have been telling me, calories are calories, just eat whatever you want. Like, you know, a bunch of junk food. No. I strongly disagree because I try to add ice cream to my shakes and I hurt my stomach. Yeah.

So just lately avoid that stuff. Whole natural foods. Yeah. Whole natural foods. Yeah. Especially when you're eating a lot of calories. If you're eating a lot of calories, one of the easiest ways to script the whole process is to eat stuff that messes up your stomach.

Now you're not your script. And you're young and I get you're gonna have some of those things every once in a while, but make a goal like this. This is what I love about. Don't be afraid of them, but don't aim for them. So what I used to tell my young guys is this, listen, hit your targets first

and then if you still wanna enjoy yourself a bowl of ice cream or you wanna enjoy something, then you can have that. But make it a goal to hit your targets bowl of ice cream or you want to enjoy something, then you can have that, but make it a goal to hit your targets through whole natural foods that you prep for yourself. And then if you want something on top of that later on, or you have some magic spoon in there.

Oh yeah, there you go. Hey Martin, real quick too, milk, there's a type of milk called A2. A2. A2, you can find out the grocery store, it's only like maybe a dollar more for a gallon, but or a quart or whatever. It is a type of protein that is easier to digest than other

types. So if you're going to be drinking that much milk, I would go with the easier to digest version. It's called A2 whole milk, a glass with every meal, and then for his for his one day of lifting, you want him to do a foundational day from performance or anabolic. Oh, anabolic. He's playing so much sports. Yeah. Yeah. Do you have maps in aabolic. He's playing so much sports. Yeah. Do you have maps in a ball, Martin? I do not know. All right, we'll send that to you.

Okay, thank you guys so much. You got it, man. Thanks for calling in. Have a good one. Thank you guys so much. I really appreciate it. You got it. Am I the only one in here that gets slightly jealous

when you hear 18-year-old kid? He's like, I got all the time in the world like you want this stuff. I just want to gain. Yeah, I'm just trying to figure out how to be awesome. Yeah. Yeah. Where do I go? Yeah. That's like, oh, I just want to game. I'm just trying to figure out how to be awesome. Yeah, where do I go? Yeah, that's like, oh, I missed those days, you know. Where you can just eat everything.

It's just about you. Yeah, exactly. Just do what you want. I know. But yeah, I tell you what, for the average 18, 19, 20, 21, 22 year old, like if they just ate enough consistently and got regular sleep, they would all gain like 10 pounds of lean body mass.

And those are the two things they always screw up on. Yeah, yeah, the sleep's a huge one. Well, there's still a stupid popular message. I mean, we were actually just talking with someone off-air the other day about like this, do we really think that there's such thing as overtraining? And it's like, yes, dude. Like, it's like, it's so hard.

And these young kids, they hear this like, oh, you're just under eating it. So they think just, eat, eat, eat, eat, eat. And then garbage. Yeah, and then train hard, hard, hard, hard, dude, like it's like it's so hard and these young kids they hear this like oh you're just under eating So they think just eat eat eat eat and then garbage yeah, and then train hard hard hard hard and forget about forget about like trying to get Good sleep forget about that you're playing basketball five days a week and you're lifting five days while you're explosive diarrhea Shooting out like half of it. Yeah, okay. What are we doing here? Our next caller is Jeff from Tennessee Jeff. What what's happening, man? How can we help you? And I'm doing well. I just had an issue with a lot of fatigue lately

and I can't figure out what I'm not doing right. Okay, do you have kids? No. I was going to say, I was going to say, I was going to say, if you have kids, then forget it. No, you married. I was joking aside. I've been there and done that during college. All right, good for you, man.

So you look young, man, by the way. So all right, so in your questions, you wrote down that you eat well, take supplements, and all that. I'm assuming you get good sleep as well. Yeah, I push between six and a half to eight, you know, giving on the day. Okay. I would, what does your caffeine look like?

Yeah, that's the other quiet. But back to sleep, I would, I would aim for a consistent eight every single night. That's almost always the reason why someone feels fatigue is that they're not just not getting enough sleep, they're not getting enough quality sleep. So your eight hours might only actually be six and a half of quality sleep. So I would make eight hours a goal across the board. And along those lines, the range, the six to eight, is that because you get up at different times,

or is that because you go to bed at different times? Now, I try and keep it pretty consistent, nine, thirty, you know, central time and end. But I usually, it depends on the day, you know, 4 a.m. wake up, 5 a.m. wake up. I don't know if I should just get up and start the day or Oh, so you wake up without trying? Your body just wakes up. Yeah, just kicks me right awake. Oh, interesting. Okay. Well, then Justin asked a great question, which is your caffeine intake? Do you take any stimulants like caffeine? Usually about two cups of regular coffee in the morning. I Was just using non tropics instead of the caffeine

Which ones? I was taking a company using a company called FNX. Oh, you were thinking about using it. You're not using the metropics now. No, no, I am using them twice a day. Okay, and the metropics on the market tend to be stimulant based as well. So, okay, here's the deal.

And you can, I mean, there's more stuff we can look at, but I'm gonna start with the common, I guess, big rocks, okay? And I was going to suck for about a week or two, but then we'll see if it starts to get better. I would reduce your caffeine intake by half, and then, and not take the neutropics, then the following week, caffeine out completely, no neutropics, you'll notice that you'll be able to sleep like nine hours, no problem. And you're going to feel like garbage for about a week and a half to two weeks, because your body has to adjust. After that, you should start to feel better. Now, if you don't, and you're just like, man, I've been doing this for three weeks.

I'm not on caffeine, not taking any stimulants. I still feel like garbage. I still wake up early. I don't know what's going on. Then I would go and get a blood panel done just to look at hormone levels. You said you have kids in college, so I'm assuming you're over the age of 45. Yeah, I'm actually 53 this month. Okay. I would go get a blood panel just to look at hormones like testosterone and see if you're out of range. At your age, if you're out of range and you can age, if you're out of range, and you can't raise it naturally to a testosterone replacement therapy, can work wonders. I don't want to go there first though,

because it could mask what the real issue might be, which might be the stimulants and the poor sleep. I have more questions about, what do you do for work, and then what are you training consistently right now and what does that look like if you are or not? For work, I'm at the desk all day doing a training for some claims, working at VA medical claims. I'm retired Navy so I moved into the VA system and I'm working on that.

I do try and train about half hour to an hour a day. My building has a regular gym with the machines and some free weights. So I had CrossFit for about four years straight and I haven't done that. So I was trying to get back into the Olympic weightlifting style and just going from there, you know, machines and doing some power cleans and overhead press and stuff like that. Now, if you're fatigued, I want to do those.

I'm going to send you Maps 15. 15, yes. 11%. Okay. Follow Maps 15. Try what I said said see how that feels See if that gives you if you start you'll take about three four weeks To see if you feel better if you don't like I said I'll get hormone panels done to see if it if it has anything to do with your

Testosterone, but my guess is it has more to do with just poor quality sleep Yeah, and that okay, do you get sunlight in the morning? Yeah, fine indeed Some I mean, it's been really crappy weather here. I haven't recently, but I usually try to yeah, every morning get sunlight that really does work wonders for the circadian rhythm. Even if it's cloudy, you're going to get some sun rays through the clouds. And then if you don't have your desk is next to a window, open that, those blinds. And even if it's cloudy outside, sit next to that window, that should make a difference as well.

Have you, Jeff, have you ever used like a pedometer to check what your steps are on a daily basis? I do. I run my garment. I'm hitting about four, well, between two and four miles a day. Okay. How many steps is that? He's probably eight to me. For me, it's like 4,500 for two miles. Okay. Okay. Yeah, I mean, I think Math 15 would be the workout.

I would cut the caffeine, focus on the sleep. That usually, I'd say probably 70% of time, to 80% of time, fixes the problem. Yeah. It's just a two, it's like a two week period of where it's going to be kind of crap. Well, it goes a little more on being hydrated too. As you're cutting the caffeine levels down, like I know that. For me, that was a big factor with not being hydrated enough throughout the day. You know, really brought my energy levels down on top of not getting asleep.

And so I had to cut like anything caffeine-wise for me after 12 was just problematic when it would it would Imping my sleep my favorite supplement to use when doing this is organize red juice When I when I come back on when I cut when I cut back on caffeine I replace the caffeine drinks with organify red juice and it definitely takes off the edge it takes the edge off real nice So okay, I'll definitely look into that yeah, and pick that up. Yep got it, man. And we'll send you a massive team. Do that, or I think that'll be awesome. Thank you guys. You got a very good moment and builder. Yeah, keep us posted, Jeff. I will. I do have a medical appointment on these 13. So once I get that panel back and take a look, I'll email you back and

let you know how it's gone. Oh, man. Thank, man. Great, thanks, Jeff. All right, thanks a lot. You got it. You know, this just highlights that, like probably 80% of time, the answer to your mysterious question, where you're like, what's going on? It's the basics. I hate, I know.

Now here's what I hate. He's a razor. Yes, and what I hate about it is when I tell people, I know, because this was me, if I heard that, I'd be like, oh, come on. Really? It's gotta be some magic food or something. Yeah, it's gotta be something else

that's going on, type of deal. I was like, man, no, most of the time, it's like the basic, simple stuff, and it makes a huge difference, you know? And for me, when I surpass about 300 milligrams of caffeine a day, I crash hard in the afternoon. And then my sleep is in as good. And then I end up in this kind of like cycle

of needing more, what I think I need more caffeine and feeling worse. And then I gotta go through that two week, you know, kind of withdrawal period where I start to cut it down. Yeah. I wonder too how much this plays a factor. I noticed this person in myself ever since this business.

This is the most sedentary I've ever been in my life. And this is the most I've ever had to like actively go and pursue like just movement and activity. And there's definitely a direct correlation for me of when I can get in this mode of like just driving to work, coming inside this dungeon, talking on the podcast for hours, doing work on the phone or on the computer,

then go home and or maybe just having one hour of training that if that's still not enough activity for my body to feel tired and want to go to sleep and then feel well rested and feel energized the next day. I'm reminded of that because I'm back on my kick right now. I'm on week three, going on four here of being really consistent with a diet and training. One of the things I'm noticing right away is just how well rested I am. My energy levels are getting better and stuff like that. And I think just a lot of that is just,

my activity has kicked up and my body needs that. And I feel so much, like I get, I feel more lethargic and drained doing less stuff, you know? Yeah, for me, it's like being outside. Like you mentioned the dungeon thing, like I didn't realize how much that impacts my overall energy and just, you know, vibrancy.

It's just like one of those things, I just, you feel that, the difference when you start pursuing it more. Yeah, that's why I want to put a sunroof in the studio. I swear. Our next caller is Marissa from Canada. Hi Marissa, how can we help you? Hello, I just want to say thank you to you guys,

especially because I start to listen to you guys through my partner. You guys were just in the background and she always had you guys on in the mornings. So among all the information you've given to us, you've also given her a lot of laughs, which has really helped our relationships. So thank you. Awesome.

Great. Great. My questions, I've got two. They go around mental health as well as eating disorders. First one is, how would you suggest you train specifically for someone who's working through mental health stuff? So feeling with anxiety, depression, we know exercise is great, but like,

how much aerobic, how much anaerobic, sets, reps, amounts, like, what would you suggest? Okay, good question. There's two main things or factors you wanna consider when you're trying to exercise to maximize or improve mental health. One is what's good for the body, what's appropriate for the body in terms of overall health. Okay, so not maximum performance, not necessarily like trying to hit like, you know, get on stage

to be a bodybuilder, whatever's appropriate for physical, optimal physical health and longevity. And number two, what you enjoy. Those are the two things to consider, and they're both very important. So what's optimal for health? And then what do I like and see if you can find a crossover between the two.

And that's what's gonna give you the best improvement in mental health. And the reason why there's not a set reps or exercise answer coming from them is because it's going to be extremely intense. It'll be very different from person to person. Yeah. Some people are going to thrive with a heavier load of training and volume and intensity. Other people, you're going to have to dramatically reduce the intensity and volume.

It really is going to be a case by case and it really is all about putting forth a plan and then feeling them out on how they feel, how are they liking it, how are they sleeping, how is their energy throughout the day, and getting that feedback to then adjust the programming based on that. Now that I said those two things, Marissa, I'm going to get a little bit more granular,

but I wanted to make sure I said those two things because if I say this next thing first, people tend to ignore those first two things, but those are the most important. Okay, so here's this next thing first, people tend to ignore those first two things, but those are the most important. Okay, so here's the next thing. There is a short-term positive effect from exercise. There's also a long-term one, which is the more important one, right?

Over time, exercise makes us feel better and better and better. But there's also this short-term effect, right? Where you do some movement, the exercise, you get these positive feel-good catacolamines, endorphins, hormones get positively affected. So when you consider that, you're better off doing frequent, small workouts than you are with longer and frequent workouts. To the point where, when I would work with people with their therapist, so sometimes I would get clients towards the end of my career, I got really good

and I'd work with clients who then would also allow me to work with their therapist. We would break up their workouts, so they would do like 10, 15 minutes, two or three times a day. So instead of doing like an hour, four days a week, or 45 minutes every day, they would do like short, frequent workouts because they would get those boosts and feel good chemicals.

Movement is medicine. Throughout the entire day. So like, you know, 10, 15 minutes in the morning of something, 10, 15 minutes in the afternoon, then 10, 15 minutes before bed. Now, what that looks like, again, you got to consider those first two things, but again, to get more granular, the workouts at the end of the day probably want to be more relaxing than the workouts at the beginning of the day. So, the beginning of the day can be more high intensity type stuff. At the end of the day, it's more like yoga, static stretching, that kind of stuff, because you then, what you don't want to do is, is, you know, impede on sleep quality, right? Bring yourself down. Super cool.

Cool. Thank you. Second question was, how would you suggest that I trained while I'm working through an eating disorder? So I've got history of binge eating, overeating. I've been working with therapist, like last year I worked intensively four months every single day with them. So it's getting way better, but the reality is it still happens.

So is there something I can do while I'm still working this at like if I'm coming off of a binge, something I can do to then adjust, like should I be adjusting my training at all? Is there a way that based off of what I ate too much of or like, is there anything I can do to make that easier as I go along this journey? Yeah, so there's, so this is again human psychology. You can't not do something, but you can do something I'll give you an example don't think of an elephant. Well now you're thinking of an elephant right? So what you don't want to do is Work out and be like I'm going to do this to stop Obsessing about food because you'll just obsess about food

So the best strategy is to take your focus and putting on something else and in my experience is to take your focus and put it on something else. And in my experience, performance and strength are the best thing to focus on. Because it's hard to abuse yourself with food and also get stronger, also improve performance. So try to take your focus and say, okay, with my workouts, my goals get stronger. Like I'm not gonna think about anything else.

If I'm getting stronger, I'm doing great. Move your focus in that direction and that typically will help, especially if you're working with a therapist alongside. Yeah, as much of an objective focus as you can. So if it's like some of the major compound lifts, if you can just like use that as an opportunity to really learn how to sharpen the skill

and the mechanics and the technique of it, or even go a little bit further and learn and a different type of an unconventional type of an exercise. Something that's going to challenge you, take your thought process completely out of like aesthetics out of what your body is receiving from this. It's more about the actual metrics and about the technique and challenging yourself to be in that state of learning and kind of like be a student

in the gym instead of like really, you know, obsessing over all that other stuff. This is where I love teaching somebody these weird unconventional things, the Turkish get ups, the bottom up presses, the circus press, the wind meal. These are all great movements that are so unique and a lot of people don't train them. And I think getting almost obsessed

with the art of the movement. So even more so, when they both say performance, I prefer to say like movement. Like I rather you obsess about the movement than even, so I don't even want you obsessing over like, oh, am I adding weight or not adding weight or like, am I getting stronger? Like, because that's under performance.

I care less about that. Like, just get so good at this moment. Let's learn this new Turkish get up. You've never done before. Let's break it down in the eight different steps and let's hyper focus on how well it looks and like judge that. So I think focusing on unconventional lives,

this is a really cool time to do that, to kind of distract you from the other stuff. Yeah, so in other words, don't weigh yourself, don't focus on how you look, focus on what you're doing in the gym, am I getting better at it? Cool. Does that make sense for you? Yes.

Excellent, excellent. So considering both things, they both are, the first question and the second question, are actually pretty closely related. So I think a great way to work out for you would be to do these kind of short daily workouts and within the workouts, am I getting better? Am I maybe getting stronger?

Am I improving my stability? Am I learning the skill better? And that should accomplish both things that you asked. Cool. Can I ask one more question on top of that? Sure. So if I think I'm at the point where I'm like, verge of overtraining as I like I literally I try to work out my my goal for myself

is to 30 minutes of movement a day. And I will focus on more. Always been more of a functional trainer kind of person. Some days it's playing soccer. Some days it's a hike. But like it's just like my focus is 30 minutes of movement, but I feel like I might be hitting the point because I'll use movement to manage my anxiety, so that way I'm settled enough so I can function, but I feel like I'm then a potential in the verge of over training.

Yeah, because like my body will just then crash. So is there like do you think that those 15 minutes will help like should I just be bringing down weights? And if I'm really tired, should I be focusing more on you got to adjust the types of training that you're doing then Sounds like you're doing a lot of intensity type stuff. So yoga mobility stretching Slow walks like that's all activity. That's all under the umbrella what we're talking about You have to train yourself appropriately if your go to for anxiety is to exhaust yourself through intense exercise, you will hit a wall. So you have to modify and manipulate the intensity

and the type of exercise that always remains appropriate. Yeah, I think if you obsess about the movement of the Turkish get up or the windmill and you're not worried about the- Like just pushing yourself. Yeah, getting stronger, lifting way more weight and you're just focused on the beauty of the movement. You're probably not going to over train.

It's if you approach that with this intensity of oh, I can do more. Oh, I can go harder. I can do more and oh, I can go along. Like if you have that attitude going into it, like that's where you get in trouble with the over application of intense. Yeah. You sound like somebody like structure. So I'll give you a little loose structure.

Okay. Every other day, you do kind of a workout and every other day, you do something that's over application of intent. It sounds like somebody like structure, so I'll give you a little loose structure, okay? Every other day, you do kind of a workout, and every other day, you do something that's... Recupertive. Recupertive, like yoga or mobility, or something along those lines, right? So every other day, recupertive, every other day, a little bit more intensity.

That type of structure should help you. Okay, super cool. You got it. Thank you. Yeah, no problem. And thanks to your partner, huh? Tell her, thank you for... Oh, super cool. Thank you. Yeah, no problem. And thanks to your partner, huh? Tell her, thank you for encouraging you. Oh, yeah. You got it.

Thanks for calling in. Bye. You know, I like that more and more people are identifying the mental health benefits of exercise. Yeah. Because I think that's one of the most understated things. But the reality is it's one of the most profound. So needed right now.

It's the most profound effects you get from proper exercise or the mental health benefits. And you don't, people don't learn this until they do it for a long time, or at least realize it. If you ask people who've been working out for 10 years consistently, that's, they'll always say that that's the number one reason why they keep doing it. It's the mental benefits.

Yeah, and it's fine. And Adam kind of nailed it in terms of like, really focusing on the movement, the sharpness, the fluidity of it. I like to do that every now and then just to kind of get outside of my own head and really just take that mental break from just being so hard on myself and just really getting in the flow of how to focus

on exercising and doing something different completely out of the normal. I love that. Selfishly it was something that I obsessed about as a trainer for a very long time, perth for myself. And so it was something that I teach clients, especially in this situation. I think that's the key when you're pursuing it

for mental health is understanding that, again, like we always talk about more isn't always better, right? So like, oh, if training is good for mental health, then I should do it every day, or I should do an hour. You're abusing it like a drug. Right, right.

And so then it actually has the adverse effect that you're trying to get from it. So I think that understanding that it's not always about the intensity and how much you do and progressing necessarily in the weight and getting stronger all the time. In this case, it's like really working with your body and using it as more of a recuperative. So I love the prescription you gave her.

Totally. Look, if you like Mind Pump, head over to MindPumpFree.com and check out all of our free guides. They can help you with so many of your health and fitness goals. You can also find all of us on Instagram. So Justin is on Instagram at Mind Pump Justin. You can find me on Instagram at Mind Pump, Dice Definoel and you can find Adam on Instagram at MindPumpAdmin. 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. The RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic.

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