Mind Pump: Raw Fitness Truth - 2053: The Truth About the “Butt Wink” When Squatting, the Best Way to Cut Without Obsessively Counting Calories, Red Flags to Watch Out For When Hiring a Personal Trainer & More

Episode Date: April 14, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: If you are going to consume heavily processed foods, find some that are high in PROTEIN! (1:45) Why you want to avoid hitting the snooze button. (9:56) Fun facts about Target. (17:02) Mind Pump Workouts: Current training and nutrition updates. (20:06) Parent influencers and having the maturity to deal with fame. (39:11) Caldera is NOT just for men. (54:50) Shout out to the Daily Stoic. (55:45) #Quah question #1 - Is tucking the tailbone at the bottom of a deep Squat still bad if you're going slow and controlled, and maintaining stability in that range of motion? (57:56) #Quah question #2 - When your programs call for incline press does the amount of incline matter much? (1:03:33) #Quah question #3 - Is there a good and effective way to cut while not obsessively tracking calories or macros? (1:06:13) #Quah question #4 - What advice can you give family or inexperienced friends when searching for a “good” personal trainer? Are there certain things you guys would recommend asking or any red flags to watch out for? (1:09:39) Related Links/Products Mentioned Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP15 at checkout for 15% discount** Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** April Promotion: MAPS Anabolic or MAPS Split 50% off! **Code APRIL50 at checkout** NIH study finds heavily processed foods cause overeating and weight gain Calorie labels are often wildly inaccurate. Here’s how to prevent extra calories from derailing your diet. Processed foods make up 70 percent of the U.S. diet Hitting The Snooze Button Repeatedly Can Cause Sleep Inertia, Says Experts Philips SmartSleep HF3500/60 Wake-Up Light Therapy Alarm Clock with Sunrise Simulation, White Target History Timeline Mind Pump #2020: The Truth About Inflammation With Dr. Stephen Cabral Mind Pump #2017: The Best Peptides For Fat Loss With Dr. William Seeds Mind Pump # 2052: Chalene Johnson: Female Fitness Mogul Meditations Visit Sleep Breakthrough by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** The Myth of Optimal Protein Intake Mind Pump # 1622: Nine Signs Your Trainer Sucks Facebook Forum | Mind Pump Media Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Stephen Cabral (@stephencabral) Instagram Daily Stoic (@dailystoic) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in the entire world. This is Mind Pump, right? In today's episode, we answered listeners' questions, but this was after a 55 minute introductory conversation. So where we talk about fitness, current events, our lives, family stuff, studies, and much more. By the way, you can check the show notes for timestamps.

If you just want to fast forward to your favorite part. Also, if you want to ask us a question that we may potentially pick for an episode like this one, go to Instagram, mind put media, there you'll find a place where you can post your question. Now this episode is brought to you by some sponsors. The first one is Paleo Valley.

They make Paleo-inspired supplements, but they also make meat sticks that are grass-fed, taste delicious. We talked about them on today's episode. Go check this company out. Go to PaleoValley.com forward slash MindPump. Use the code MindPump15 for 15% off your first order. We're also sponsored by Caldera Lab. They make skincare products that actually work are good for your skin,

no crazy chemicals, no Xeno estrogen, or hormone disruptors. Good stuff, go check them out. Go to calderalab.com. That's C-A-L-D-E-R-A-L-A-B. dot com forward slash Mind Pump. Use the code Mind Pump and get 20% off your first order of the good serum. Also, we got a sale going on this month,

maps and a ball like 50% off, and maps split 50% off. Both great workout programs. If you're interested, go to mapsfitinusproducts.com and then use the code April 50 for the 50% off discount. All right, here comes the show. Heavily processed foods typically bad for you. They promote overeating.

Basically, they make you fat. Now, here's a deal. You can't totally avoid them. Are there processed foods that are better than others? Yes, here's the most important thing you should consider. Find heavily processed foods that are very high in protein. That'll help mitigate the effects of heavily processed foods. It'll help you not overeat them and at least it's going to help you hit your protein targets.

Two trigger warnings in one intro. That's not bad. Well, you said fat and then you said that bad food does it too. Two things that will set people off. I don't know. People don't like to hear fat anymore. You can't say that. It's a fun hear fat anymore. You can't say that. It's a fun word.

Yeah, you can't say that anymore. It makes you out of pussy. Yeah. Wow. Less fit. Less fit. Yeah, less fit. How about that?

Squishy. Yeah, okay. No, here's a deal. So, the main problem with heavily processed foods isn't necessarily that they're inherently unhealthy. Now for the most part, they are less healthy than whole natural foods, but that's not really the main issue. The main issue is that they make you overweight.

That's just the bottom line. They're really, really powerful in this respect. Studies show pretty consistently that people will eat like five or six hundred more calories a day, even if macros are controlled, if they eat heavily processed food. So this is a pretty big deal. That's a big deal. If you're trying to put someone on a bulk

or trying to cut someone, typically that's the amount of calories that you work with. But if you can choose a food that's heavily processed that's mostly protein, then you're going to have a better chance at not overreating because protein is so- So you should.

Yes, and this is why, by the way, most snack foods, which are all pretty much heavily processed foods, why most snack foods are not protein-based because they don't make as much money. People don't over eat them, like they do things like potato chips and crackers and what do you- I think the biggest consideration here is,

like if you travel, especially if you're like on the freeway and a long drive, and it's like you got gas stations, you got whatever like garbage out there that you have as options, like I'm always kind of looking for something like a beef jerky or something a little more on that side in terms of like a processed option. Yeah, how do you guys do,

is there like a hierarchy that you tell clients as far as processed foods or is there like certain guidelines that you tell them? Like, you know, it's impossible, I think, for somebody to eat 100% whole natural foods all the time. I think it's inevitable that you're going to have a day where you travel a day where you didn't meal prep or the food that you did meal prep.

Now you're out of meals. It's highly improbable for sure. Yeah, it's like, I just, and so I think what I always always challenge in clients is like, let's, let's just call a day where you hit your macros and it's all through whole foods is what's, is perfect and the goal always. And anything, and for every process food that comes in there, healthy or not, meaning protein bars, shakes things like that, we're starting to get away from what we would consider

a hundred percent day. And yes, if that happens occasionally, because you were on the road or flying or whatever, that's fine, then we get right back on the wagon the next day and then we're going after it. Yeah, no, I would tell my, you picked my favorite one, Justin, which is like jerky, you know, that is hard

to overeat. Like have you ever had a client where you look at their diet and like, oh, here's why you're eating too much, you're eating too much jerky. I've never said nobody. Yeah. That would never happen. And you can find jerky nowadays pretty much everywhere. And now there's companies that make really good type of jerky type. Yeah. Like paleovali has grass fed meat sticks and they're not dry. Sometimes people are like, I don't like jerky, it's too dry,

it's hard to cheer or whatever. That never really bothered me, but you know, you try like these grass fed meat sticks and they're like, they're really good. They hit it out the park. Do you guys remember when before we partnered with them, like we got sent epic, we got sent, another popular brand.

A bunch of a bunch of companies. Yeah, no, probably four different jerky companies. And in I remember, and Paleo Valley was not the first one. And like we really wanted to do jerky, but I was like, man, these ones are just, you know, South will almost eat anything. So he's like, it's excited right away. Oh, it's good.

Everything's good. It's like, free. Yeah. Yeah. That's really, if it's healthy and it's free, those are South's coffee. What is right there? It's healthy and it's free. Like, sales coffee. What? It's right there.

It's healthy and it's free. Well, it's just so good. It's like, well, I thought quite a bit better jerky. Yeah, I don't have the palette of it. But when, when, when, when, when Pail Valley came around and they sent us jerky, I remember everybody was so good. So good. Oh, damn, like, you know, it's crazy to,

delicious. You know, it's crazy to, they have the, so they have the beef ones and they have the turkey ones. And I would normally think, like, I'm gonna go beef, right? The turkey ones I like more. Yeah. The turkey ones are super flavorful. Well, because it's not like super dried out.

Like turkey is always like, they just like totally like cardboard kind of mean. It's the worst thing. Yes, like the worst. But somehow they got it to, they mastered it. Where it's still a lot cheaper. Isn't the turkey one like one gram higher and protein too for some reason? A little bit Turkey one like one gram higher in protein too,

for some reason? A little bit more protein than a little less calories too. So it's a little less calories and a little more protein. Yeah, when I travel, and even with my kids, when I'm packing snack, because one of the values of processed foods is that they have a long shelf life, they're easy to travel with,

you can carry them anywhere, you don't have to refrigerate them. So I'm like meat sticks. If I go somewhere, meat sticks, if my kids need snacks, you know, meat sticks, if my kids need snacks, you know, meat sticks, and you're getting protein, it produces satiety. Like if I want a snack and I go to a gas station

and I get a bag of chips and some candy, I'm not gonna feel nearly a satiety is if I eat two meat sticks. Like two meat sticks will be more satisfying to me. And it's less calories, more protein. Yeah, what's your thoughts on doing that, even if you're gonna do it? So for example, last night,

I actually, I was low on my calorie, so I had room for more calories for the day. Katrina and I are watching a movie. She wants popcorn, I want popcorn. But I have the beef jerky stick first. Yes. Before I eat the popcorn. Yes.

I notice a huge difference on the amount of popcorn that I end up eating that. You know, it's not to mention I get an extra, you know, whatever it is, 12 or whatever grams of popcorn. You know, it's funny about that. So counterintuitive. You're like, I'm going to eat more to you last. Right. No, like you literally are, if you do it first, by the way, this is a trick for just any

meal you eat. Any meal you eat, if you have your proteins in your carbs and your fats, and sometimes it's the proteins that fats come together, right? So it's like steak or something. If you just eat the protein first, you're probably gonna eat less than if you didn't do that in the first place. So that's what I do in my food. I'll have it all, you know, parsed out, and then I'll go just the protein, and then I'll leave it. Now if I'm trying to bulk, it's funny. If I'm trying to bulk, I'll flip it, or I'll mix it all up because I know I can eat more calories You know, otherwise I get too too full if I eat the big steak first and I move on to the the rice is stuff

I'm like oh, I'm choking it down But if I'm trying to maintain a lean body weight Then that's what I do so that's and I wanted to say that that fit tip because you're right It's it's so hard to avoid processed foods and then it's like you know, I'm traveling like you know What am I doing? Like everybody just thinks nuts, like I'll just take nuts with me. Nuts are better than others,

but they're not the greatest. You could over do calories. Calories, really fast. Yeah, yeah, it gets away from you. Yes. Well, and then I know I say this all the time, like a broken record, but when the FDA allows it to be 20% off

and you are doing that once or twice every day for a week, you're talking about 10 to 14 meals that have potential of being a hundred to 300 potentially calories off. Like, but that really starts to add up for some and a lot of times when I, and this is, and this took me a while to get to this point as a coach, you know, I have clients that were report back though. I'm, I'm hitting everything. Why am I not, why is the scale not moving? Why am I not losing body fat and come to find out? You know, it was those two or three meals and just simply, when we go, okay, listen,

I'm not gonna change anything as far as your macro targets. I just, the goal is for the next two weeks, can you give me two weeks of like, no eating out? Just just eat everything you've made yourself and but you can exact same amount that you're supposedly reporting and they always inevitably would lose lose and you see a difference So you know that to me just highlights how far off we can be when you are you're consistently eating package

Process throughout you know since we're on the topic of health right Do either one of you guys use a snooze button when you wake up in the morning? Anybody in here use a snooze button? No, I mean I hit it and then so I have the one that like glows like it wakes you up with the light. So I kind of, you know, meander and wait there a bit until like my eyes kind of adjust. But you're not doing that. I'm not like hitting it and then waiting for it to.

I used to though. Yeah, I used to a lot like for sure when I was a trainer and I had to get up at like five o'clock in the morning, which is really early for me. How many times did you snooze? Two or three times. Dude, I just learned something about the snooze button and why it's such a terrible thing to do in the morning.

So you ever noticed that when you hit the snooze, so you wake up, you look at the clock, you hit the snooze button. And then when it goes off nine minutes later, it literally is like taking that of the dead. Like you're like, out of an even deeper sleep or some. So here's what happens, there's something called sleep inertia.

So alarm goes off, you hit this news button, you'll fall right back to sleep very quickly because you still have what's called sleep inertia. But a full sleep cycle takes about 50 to 75 minutes. So you've got to go through the different stages of sleep. Now one of the stages is what happens kind of before you wake up or when you're supposed to wake up. But the first couple of this deep sleep, and if you're working out of them, you're going

to feel groggy and shitty. It's going to take longer for you to get back to normal. So what you're doing is you're going nine minutes into a 50 to 75 minute sleep cycle. So snoozing is terrible. It's totally terrible for your skating rhythm and how you feel. So that's interesting. So then why is it, why would they consider like those those 20 minute power naps so beneficial then? Is that disrupting that? Different because you're getting into sleep from being awake. Okay. When you when you're doing this from when you wake up from a sleep from from being at night, you have what's

called sleep inertia. You jump right into these cycles. But that's also, you've ever noticed this with taking a nap. You've ever noticed you wake up from a 30 minute nap, you're like, cool, you wake up from a nap that's long. 40 minutes. And you wake up and you're like, the rest of the day is ruined. That's what they say. They say that 20 to 30 minute is like the sweet spot, right, for like a perfect power

nap. Have you, so I've never done this, although I've heard people have tremendous success with laying down for a midday nap because they know they're sleep deprived or whatever and they take a caffeine pill. Oh, and they wake up from the caffeine. Yeah, because it takes about 30 minutes or so for it to hit. And then the caffeine actually wakes them up and they're like alert and ready to go. I've done that. You got a time it perfectly though. So I've done it to where I'm like, oh, I'm gonna take a nap I take caffeine and then I Got some with the kids. Yeah, I got a bathroom and I fucking missed it. Yeah, you had to do it perfectly

Yeah, I've always been afraid to you're bringing me back to a little like PTSD from when I used to live with this guy in the dorm Like he was like notorious for the snooze like he would do it. I'm not even joke 20 times Oh, what the hell and I like, you're killing me. I ended up unplugging it. And a few times and the keep, he'd be like, oh, I missed my class. My tough shit. I'm not gonna sit here and have you hammer me with snooze.

Oh, man. Oh my God, I remember just like almost, we were getting fights over it all the time. And I'm just like, he had conditioned himself that he literally had to do it over and over and over and over and over until he finally had up I had a roommate just like that not only that but he that was what he did every day he also had that classic alarm one the same and the one that is like the universal like alarm so he had that one and then in addition to that, at least one at every five times,

he would forget that he snoozed the ninth time and then he'd get in the shower. So then it would be going in his room. And you can hear it. Yeah, I can hear this motherfucker here's shower going. So that it's just, and I'm like, oh, bro. Yeah, that was it.

You know what's interesting? Just brought me back to this thing. So there's this other theory with alarm clock is just and you have the same alarm that I that I like to use where the way that it works is it slowly starts to glow. And then if you want, you can also add sound to like birds chirping or whatever. Yeah, but the glow will wake you up and you wake up so gently.

Like you just it's almost like you woke up on your own versus the old school ones were like, they do the sound, the real loud sound. They're just shocking. Oh, they're just, ah. Okay, so, so there's also this theory where they say that, that, that, whatever that sound is that just jolt you out of sleep, you actually develop a little bit of trauma around. Have you guys ever heard, like right now, if I were to play that old school on that sound, it would give you that weird feeling.

I'm like, I want to fight, dude, dude. I get the chills from it. It bothers me that much. You know why, too, because it's also connected to my childhood, like having to get up for school, not wanting to go to school. Well, really, we're not getting you guys dressed. Well, really what it is,

is it's a little bit of trauma, because when you're shocked at a sleep, your body literally is in a fight or flight response for short period of time. So you're developing this association, which is why, this has happened to me. I've been at a retail store, and I'll hear an alarm go off that is the same sound

that I woke up to another kid, and for like three seconds, I get the same annoying sound. He'll show shockingly. Yes, dude. No. I've 100% feel the same way. That's why that alarm clock was such a game changer. Oh, yeah. I love it. Yeah, I don't I don't know where I read it, but I remember because it's been a long time since I've

I've been somebody who snooze is, but I do remember reading somewhere or it's like, no matter how tired you are, like when you hear that, like you just jumping out of bed makes a huge difference. Yeah, then sitting there and getting it up. Yeah, I've just learned to do that. Like, that's how I wait. The worst I feel. That's how I wake up. I wake just learned to do that. That's how I weigh the worst, I feel. That's how I weigh up. I just get up. I just, you know, you know what helped me with that was when I stopped putting my phone next to my bed.

Oh, you got to put it far away. Yes, I put it all the way in this house. I put it all the way in the bathroom. And so it goes off and I got to, yeah, I got to jump up and get all the way in the time. You know, they make alarm clocks for people who like snooze all the time. They make some that it turns off. It goes off. And the only way to turn it off is you have to do a math equation. to jump up and get all the way in the time. You know, they make alarm clocks for people who like snooze all the time.

They make some that it turns off. It goes off. And the only way to turn it off is you have to do a math equation. So like, go off and you have to like do this stuff. Yeah, just to wake you up. You wake you up. You have to like, oh, that's funny. Yeah.

So I had a alarm clock that was Garfield. I still this day. Oh, everybody did. Yeah, Garfield was his head. Yeah, his nose was the snooze. And you'd hit his nose and it would say, nah, don't get up. Stay in bed.

Sleep longer. I think you feel like you hate Monday. Did you? Hey, did everybody have that alarm clock? This is our generation. The one that was like black face and it looked like wood. Yes. On the top with the gills or whatever. Everybody had that.

Oh yeah, the big ass snooze button. That was on the very top. Yeah, what is that? Did you guys all have that TV common one? This probably because it was the cheapest one. That's probably the same one everybody got it target or the hell it was. It wasn't target back then.

It was a team art. We got to get out around one of your kids. I don't think so. I don't think so. I don't think so. Yeah, I don't think it. I know. Definitely not you. I know that.

It was a came art. It had to have been came art. Yeah. Yeah. Do you guys remember? You guys all have the TV. We had the tube in the middle, but it looked it was like wooden.

Yeah. And it had everybody had the same TV. Yeah. That's crazy. I know. When did target come on on the scene? I look at it. I'm curious the target come on on the scene. I look curious and it and was it it responsible for

Kmart dying I forget why I read up on why Kmart died one time I wrote all Mark target all those Yeah, I remember when I was a kid if you shopped at Kmart you would get bullied it'd be funny You know, it's what's funny about that. I'm actually wearing a pair of These are champion sweats right now and champion was a Kmart brand when we were kids. Let's like having a huffy, bok. So anybody, can you guess when Target was first founded? 19, 91.

That was a good guess, I can, because I see her right here. So I'm like, what is it? 1902. What? Yeah, I'm 24, 1902. 1902, and many Apple-ish men are still here. So I always love companies like this that I like they we know that

It must have been a regional or something. No, it was probably something else. Was it even a street? Was it even a retail store? Was it something completely something else? Yeah, that's I mean, but was it Well, let me get a bait. Didn't I bring up on the show recently about a brand that was like been around forever? They some of them are like hunting Was it an in turn. It's like a car heart. It's around like over a hundred years. What should be a Nazi company?

All these old companies, you know, that like, oh, bear, you know, BMW. What are you? Yeah. You know, Nazi company. It used to be a discount retail. Like Hugo Boss. Oh, discount retail store.

Okay. Hugo Boss made all the uniform. Not for sure. You know, they have a good book on that. I was like, so I like reading stories on companies like that. We know them as the big behemoth retail store with that, but then they were for 50 years, they were something else.

You know what I find? I had no idea. So 1962 is really when I think the store started to expand and go out. You know what's interesting to me about this kind of stuff is you look at these companies, these old companies that had one, they started in one way, then they get adopted by the specific counter-culture that hates that particular origin.

For example, Volkswagen. Volkswagen was a Nazi company. Yeah. It gets adopted by the hippies. Volkswagen, it's the peace love car. This is Hitler's car. What are you talking about? Yeah, yeah, Hitler was behind some of the design of it, I believe. But probably many of them didn't know

that, right? I mean, that's what's funny about it. Yeah, that's irony. Yeah, or the Mitsubishi, you know, the Mitsubishi symbol. The triangle. Yeah, the, you know, that was because they made their, the World War II planes that would fight in, it was the Mitsubishi planes or whatever. They made those fighter planes. What were they called? Zeroes? Oh yeah, zero is Japanese zeroes. Japanese zeroes, yeah. Now it was Mitsubishi.

So that triangle thing is a propeller. Just go back to their origin. I thought that's what BMW was a propeller. I think so. BMW also. Yeah, BMW was originally a propeller and they were planes also, right? Yeah, yeah. BMW makes things. When I was originally a propeller, and they were planes also, right? Yeah, yeah.

BMW makes fun of you. When a well-known, mine pump will be in 80 years. So you guys think we're gonna be a sneaker company? It would have a guitar company. It would have a guitar company. Skateboards, I like it. Nothing left about me.

It's like, you're stupid. You think it will be a sardine company? Sardine, the world's best sardine. Mine pump. Mine pump. You're stupid. So you have stupid. I'm having a good time. So this is, since we've been together on the show, not together. Basically, or just like other show.

Since we've had mine pump, it's been a while since Adam has been on the hardcore fitness train and I can sense you're on it finally. Like you were back when we first started. Yeah, so I would give me that much credit yet, but I'm not. No, no, no, you're on it. I could tell the lights which went off. Every time you say lights which was on

and it wasn't, I could tell. Well, I get so excited because he decides to show extra selfies in a group thread. Yeah, I don't. Yeah, dude. I do appreciate he sends it in the group thread. Yeah, I don't... I do appreciate it. He sends it in the group thread now, not just privately. You know what I'm saying?

No, he just can have that. It's probably a little weird, bro. He can have that like exchange amongst yourself. No, no, no, no. I'm doing it in the time. It's fun. It's fun. First off, it's a good time.

I don't know. You guys are like, competitive a bit with it. Well, I like to talk shit. I don't want to do the whole shit talking if, if, if, you know, he's not like fully a bit with it. Well, I like to talk shit. I don't wanna do the whole shit talking if he's not like fully in because then it just keeps it. But because he's fully and it becomes fun. Sure. So now I'm doing the shit talking.

Fully aware, I'm gonna just say it's in the podcast. Fully aware, I know I'm talking shit to an actual professional, I have to be pro. So I know that at some point, this is gonna be, you know, comical, but right now, right now I'm talking shit. I don't know, did you pre-gast up right now? You've been on one for a minute, did so it's, this has gotta be, I mean, you've never,

I don't think you have ever fallen off. No. When would you say you were in the worst shape of this podcast? Oh, I mean, when my gut health would get really off, you know, there would be a run here. Can you recall, like when, like, you know, we went through a phase or can you attach it to something that we did?

Yeah, probably a few years ago. Like the program we wrote or something that we were doing. I don't know. I was probably about four years ago. I was going through it with my gut health and I was just my lean body muscles hard to keep it going and it was, I just felt like dog crap the whole time.

But I have never stopped working out. I've never really stopped being consistent with that because I have an addiction. But yeah, I don't know. Yeah, I know you're talking about you and I right now, but actually being consistent with that because I have an addiction, but yeah, I don't know. I know you're talking about you and I right now, but Katrina, just two nights ago, was actually talking about Justin's body. So again.

Yeah. So I don't know if that's weird for you or not, but it's kind of weird for me, my wife talking about your body. What were you guys doing the blanking head? You know what I'm saying? No, no! So we are time to bring up Justin's body right now.

You guys have sex afterwards? I'm talking. Who's you have real awkward sex, you know what I'm saying? No, so we are time to bring up Justin's body right now I'm really awkward sex Justin's body is really good It's just keep talking like having cheese references to is a weird No, she's talking about that. This is the most consistent. She'd seen Justin look really really good So I this is a circle jerk. Well, I don't know what's going but yeah. I like it.

I don't know where it's going but I like it. I'll pretend like I don't care. Yeah, yeah. No, I do. I've been trying. I've been trying to say. I think you are the most consistently praised upon by our both of our wives. Did you know that?

No, I brought it up too. So is he. What the hell's going on? You are the most consistently praised upon by our both of our wives. Did you know that? No. I brought it up too, so is he. What the hell's going on? You're making Courtney on secure. No. This is Courtney saying the about us. That's fine. Maybe she'll listen, you know.

She'll receive the about where you're talking about us. I'll talk. Yeah. Good or bad? Yeah. This is good things about you guys a lot. Not here. My.

She does. Okay, so I want to hear. I still tell you. On a serious note, because I know that I know we'll get the DMs and the audience will wanna know anyways, is what are the things that you're currently doing, like different or the same right now as far as training,

diet, like what does that look like for you right now? For me? Yeah, yeah. Yeah. Honestly, like I've just been really more anabolic type programming in terms of like, I'll do a real foundational session, and then I'll un-delated with rubber bands.

I've been using a lot of rubber bands in between my workout days. Oh, interesting. And really just doing that, like, specifically trigger sessions, but like multiples, like each and every other day. And so I've just been like stacking them like back to back. I started out doing like 15 minutes and then it's just slowly been increasing my time length

because the kids have been like, off a bit of gymnastics, like it's starting to kind of slow down a little and so I'm like, I can extend my workouts a little bit more so running to pick them up. Yeah, and so it's been a better like the over the last like month or so I've been like increasing my volume and time length. But yeah, I've been like pre consistently stacking those workouts You doing something with diet too though, right? Yeah, so I've been trying to like really peer into my gut issues and like and this is just something that's just been plaguing me over the last, especially it's been increasing this year.

I've been really struggling with just having that crazy acid reflux. Even to the point where I'll have stress, I'll have something that I'm sweating and it will aggravate it and it'll get my gut to get inflamed. It's just kind of funny because we'll bring Dr. Cabralan and he's like kind of going through the inflammation stuff and I'm like, oh shit, I know because I feel inflamed like all the time. And I've been adjusting and trying to like, you know, make sure it's non-inflammatory type foods and things I'm in my diet, but it's still there.

And so I know it's like more I have to. Did you do the gutter? Did you do the whole poop thing? Yeah, and so I bought like all three. He has this like, this package for like a full gut, kind of three different tests. You can do one for like a full gut kind of three different tests. You can do one for like the overgrowth and one for like, you know, intolerances and then for parasites like the whole again,

I'm like, I'm like trying to to really hammer this out so I can move forward and just, okay, now I can actually start building again. It feels like for me, it feels like I'm always trying to like cut down. I haven't been in a building phase in a long time because my guts are still. When your guts off, you can't. It always limits my food intake when it's off.

And when it's good, I can absorb the food I'm freaking eating. Otherwise, it just messes me up at the fast and shit all the time. Is there anything that you think, like that you've identified that you probably think it is and then you're looking for more confirmation? Or do you think a lot of this is just,

like as we're getting older, do you think that, you know, like a bunch of sorority girls were catching salves, you know, Princess Guy. You know what I'm saying? Yeah, I had speculations. I'm like, I'm like close proximity, you know, I used to make fun of him.

Maybe this is like carmy. It's like, it's like coming back over here. It's coming back to you. Yeah, so yeah, I don't know. Like, I think, yeah, that's all the stuff I'm kind of going through. I'm like, where did this all stem from? But I think just eliminating things like,

even alcohol, I'm sure aggravated it, like, and that's something that, like, you know, infrequently kind of comes in and out over the weekends. For me, so I've been trying to lower the intake with that. And I mean, I'll look into cheese, but like really, like, really, I'm gonna look at everything else, like, coffee, like, I'm gonna look at, like like coffee. I'm gonna look at... Look at it.

It's like a looting's a big offender, you know, so I've definitely nailed that one out. He's out gluten, alcohol, and anything processed. I'm not saying anything processed, anything, especially if I have like something with a sugar in it, like, and I've... So that screams, it kills me, the sugar. That all screams SIBO to me.

SIBO and potential parasite, but SIBO, because when I would deal with SIBO, and I have to treat myself for SIBO like symptoms probably once a year, but when I have like full on SIBO, it's like sugar, and fermentable carbohydrates, flair. To stride.

Yes, that's the worst. Like the worst, so, but I mean, you won't know until you get your test back. Yeah. And then the motivation behind the bands and stuff was that to kind of like intentionally reduce intensity for you? Was it like, is that what the idea was like, just gonna force me, I can't go crazy heavy and really, because, because what, another thing that I was kind of parsing out was my hips,

like, because I would be in traffic and locked traffic, and I would do heavy squats, heavy dead lifts, and I just felt like it just kept getting tighter and tighter and aggravating me. Like just sitting here, I was just like always, like trying to stretch and do things, and it was just pissing me off. So I went full lateral for a while and that helped,

but honestly, yeah, the bands are just like, I feel like they're just adding more recovery and getting more volume of movement and so like a better circulation, like all that kind of stuff. And it's, so I can now do more barbell lifts, but then also compliment it. So it's like, I'm not as like tight and restricted.

Oh, it's working. Yeah. And so you're probably the biggest and leanest I've ever seen you. I know you talk about times when before you've been bigger and stuff like that, but I'd say you're single-digit body fat and the biggest I've seen you consistently right now. Is it you tribute, I mean, you normally all attribute to gut stuff. Is that, well, that had the biggest impact, but then I went on to testosterone so that made it, that probably gave me a good 12 pounds of lean body mass. The gut health probably gave me another six or seven at least. And then some of the peptides that I've been experimenting with are really interesting. The biggest impact was Ibuda moron, which that's a growth hormone secretogog.

That just makes my appetite go up a lot. So it makes it easy for me to eat. And then the motsie, that shredded the hell out of me. I know Doug's been using motsie now. They're waiting on mine. And you notice the energy from it. The energy, I haven't noticed any fat loss. But the energy for sure.

Yeah, that's good. Definitely, I've had some poor sleep lately and I've been surprisingly good. Yeah, but I would say it's just the combination of all that stuff. It's made the biggest impact. Where are you at right now with everything? I mean, I'm very consistent on my workouts. I'm doing a map-signabolic again, probably for, I don't know, the 20th time.

Yeah. At least the 20th time, I'm sure. Yeah. I'm on phase three, which is a nice brutal phase. And yeah, I'm staying consistent. My weight's probably down just a little bit right now, but I could take off some more fat. Yeah, you look pretty good.

Now Adam, just for you, you've just been consistent longer and your diet, because I see you, there was a while there where you were never never bringing your food in you would order food Oh, yeah, I haven't I haven't started now you're bringing food every day Yeah, I haven't I haven't meal prepped like we are right now in God years years, you know And even if you ever did see me bring a meal once or twice It was like left over or something like that like we're actually prepping to where I have I oh like right now there's Six or seven meals in there right now.

We have the meals that we just got from Don Saladino. So yeah, I haven't, and then eating out has literally only been, you know, Nick the Greek, just, you know, chicken kebabs, Poke bowls or... Just better choices? Yeah, like so I'm not eating anything really outside of it. And I'm actually, for the first time,

what's, what I am doing different that for me is I By this time I'd be pretty dialed in as far as tracking and I'm not tracking Not tracking anything really right now tracking steps right now like I know you're a fucking pre-phase You're not even phase one right now. Yeah, so I'm so I'm not even to which is exciting for me because I actually feel Really good and I and I haven't tested to see exactly where I'm body fat. I can see, I mean, I'm taking my pictures. I can't. I wish you did in the beginning, damn it,

because I mean, I have a picture at the beginning, but I don't have, I don't have. I'm gonna guess that you went, you went about six pounds up and down, lean body mass and fat mass. At least, six to eight is what it looks like. Looks like you gained six to eight pounds of lean body mass, went down about six to eight. Yeah, I might have been more.

Yeah, yeah, yeah. When I look at the pictures, I'm actually, yeah, I'm impressed with where I've been able to get in such a short period of time with all of this out without tracking. And obviously no cardio or anything like that. And I'm just intuitively eating and intuitively training. Like I'm not falling exact one of our plans. Like I started off with kind of an anabolic, or I'd say actually maps 15 kind of approach. So maps 15 was kind of what I was running

before I really started dialing. And then it started to look like a blend of maps 15 and anabolic, and all based off of how I was feeling. You know, like, okay, I can handle a little more volume. Let's do more of a full foundational anabolic. My body's still sore, not feeling it, or, oh, food wasn't great. Oh, I'm gonna go maps 15. So it's kind of bouncing a full foundational analog. My body's still sore, if not feeling it, or if food wasn't great, oh, I'm gonna go maps 15,

so it's kind of balancing it back and forth. Now I'm probably starting to look more like maps aesthetic or maps. Wow, great. Wow, good. Yeah, maybe not quite as much volume as aesthetic, but where I'm starting to have these kind of focused days. I'm in the gym right now. I'm trying to go to the gym almost every day.

And if I don't, if I don't have a muscle group to hit that I'm walking or doing mobility stuff, like, you know what I wish more people communicated was, cause this is actually profound. We're all, you know, in our 40s. We've all been doing this for a long time. Everybody talks about how much harder it is when you get older.

It's free. Yeah, if you've been consistent, so if you're listening right now and you're in your 20s, and you're gonna be like, I'm gonna do this consistently. And then you get to your 30s and 40s, it's easier. Like the muscle memory, that's like a legit, like real thing. Like the amount of work I need to do now to maintain is nothing compared to the work

I used to have to do to build. In my, I know your body's so much better too. And like what moves the needle for you the most with nutrition. It's like easy compared to what you're doing. You're right, there's, I mean, I think it's, it's all that right. Yeah, multi-prong, right, or whatever.

It's, if I were to look back at like, just where I'm at right now, and I'd say I'm really only about a month or maybe five weeks of like really, like really, really dialed in food and training consistently. I'm in better shape right now than I was at 25 training my ass off

for a year consistent on copious amounts of steroids. Isn't that funny? Yeah, that's how much of a difference. That's so crazy. And then you're right, I wish that people, no one told me that, everyone said it gets harder when you get older. What gets harder is if you did it in train those decades,

you know, it's completely fall off. Yeah, and you fall off completely, and now you're 45 years old, and you're getting back in the swing of things. But if you've done a pretty good job of, you know, training and eating relatively consistent for years and years and years, it actually gets a lot easier to all the points you guys are pointing out.

I mean, I know, I could turn, always, you know, teases me or it gets frustrated when she sees me like kind of turn the knobs and I'm like, well, think about this, I've done this for so long and I've done it at the competitive level. So even without weighing and zooming through that, I can, I know. I know what I feel like when I'm a little over,

I know what I feel like when I'm a little under, I know what I feel like when I'm over reaching, when I know when I feel like when I'm a little under, I know when I feel like when I'm overreaching, when I'm not doing enough, I just, I have the feel down. The studies are clear, like if you work out for a while, you increase the amount of stem cells that turn into new muscle cells. And so you actually develop a greater capacity and just just for lack of a better term,

for permanent muscle, for permanent muscle gain. So if you've been built for 30 years to keep that amount of muscle is way easier than it would be had you never done in the first place. And I've known men in their 70s who you look at them, you're like, oh my gosh, you're really muscular. And I see you work out, you only hear a few days a week and then you talk to them like, oh yeah,

I was a professional athlete or I trained for years and years and years and it's just, and nobody sells this point because yeah, of course you age, of course, certain things change. Like I can't just jump into a heavy workout like I used to. Now I have to be careful. That's the stuff I know is the biggest difference. Like at 25, I could like right now go to the court

and play basketball. Yeah, yeah. We're like, like a 45. Oh, I'm 25, I could like right now go to the court and play basketball. We're like, like a 45. Oh, I'm sorry, I just have to do that. Like I'm scared that I would have my priming dude. Yeah, yeah. Or, I mean, so yesterday I trained legs again, which in within like two days. And, you know, I was still a little sore from last work.

I got like 25, I hop right on the bar. I spent 20 minutes priming and warming up and stuff like that before I can get out of the bar. Like that's probably the biggest difference. I know like disadvantage of being older, but you know the other thing that I think speaks to age and it is, okay, we talk a lot about trying to get people to change the mindset into lifting more like it's a skill.

And just like any other skill, if you were playing a sport like golf or something like that, and if you've put decades of somewhat consistency at playing the game, when you're 40, 50 years old, you got this beautiful, beautiful swing because you've done it. And even if you haven't done it for a little while,

you can get right back into it really quick because you've all that memory of doing that. I feel that that has to contribute to, like I can get under the bar and make every rep, I mean Arnold used to talk about this, right? He could do one set and it be more effective than somebody who does an hour in the gym or whatever, right? I feel like maybe not exactly that exact level,

but I definitely feel like I can get in. Oh, 20 minutes, I can make it perfect. Yeah, and I can make my little 20 minute workout more effective than 80% of the people in the gym crushing it for an hour and a half. No agreement. Everything from because I can connect right where I want to connect and get right to work.

I know what exercises are giving me my biggest bank for my buck. I know how to listen to my body on how sore it is or isn't or how I ate and so how much I can push it or can't push it. You also develop gym wisdom and gym confidence meaning I was you know in my 20s. I was way more concerned with how much weight I'm lifting what I look like when I'm working out and my lifting more than the person next to me I pretty much don't care anymore Now that doesn't mean you can't get triggered every once in a while everyone wants to out there's some young dude and he'll work out next to me and I'll you know I'll feel that inner ego come out or whatever

But more and more I care less and less. It's like you guys you ever see like a bunch of 20 year olds at a bar 20 year old dudes and you can just see the insecurity and the Yeah, try and so hard to talk to girls whatever and then you see a bunch of you know older dudes hanging out Even if they're single and they're just chill and confident and it's like we don't need to try so hard, it's like that in the gym, like you go to the gym and I don't care how much weight I have on, I really don't. In fact, I told you guys, the only time I really live heavy is when I'm by myself and here, I purposely don't do it at the gym anymore when there's people around me. Yeah, yeah.

Because I get better workouts that way. And again, I don't care nearly as much. I mean, I used to intentionally do like really lightweight type stuff around like Super Jack Do's in the gym just to start up conversation especially when I was a trainer because I'd it would be like guys would be like, do I understand? Like how are you doing like a simple exercise? Like, well, you know, that's so I thought that was always a great strategy to do that. A smart thing for not getting injured because lifting with each other is that's why we

don't do it a lot of times with the kids. Well, we still are well still. Yeah, it'll it'll trigger us for sure because we're all around the same age. So that's more like, oh, really? Yeah. It's have a good time. And there's shit talking, what we find. Dude, I've been reading about, so did you guys know that there's laws that are put in

place to protect child actors in traditional media? So they have laws and regulations for child actors, how they get paid, who takes care of what, you know, who, you know, manage that, manages them not as well. As long as they're, you mean, as they're finances or like what finances? There's just lots of regulations or there's at least regulations put in place to, quote unquote, protect child actors or child, you know, people under the age of 18 in media, those protections are non-existent in social media.

Social media. Interesting. So right now what they're talking about are as this like, because it was this girl that was anonymous, and she was talking about how much she hates her parent influencers. So there's like this class of social media videos and media producers where it's like families.

Oh, we're the so-and-so's and look what our kids do and look our kids do this and we do that. And there's no protections, no regulations, none of that. And there was a scroll that came forward. She's like 16 and she's like, I hate this. She's like, I feel like I have to perform and to support my family. I don't get the money. It's like super, it's like, I hate this. She's like, I feel like I have to perform and to support my family. I don't get the money.

It's like, it's like, super, it's like lots of pressure. I can't do things that normal kids do or whatever. Normally, there'd be certain protections, but those don't exist in this whole, like, parent influencer space type of deal. I mean, I can't, I can only imagine, could you guys imagine being like a 12 or 13 year old? And your mom and dad are like,

you can get the phones and the cameras. And all right, kids have breakfast and here's what's going on. I've seen this with a couple of these kids that they'll try out new toys like Nerf guns and things like that. And then the dad is obviously orchestrating the whole thing and he shows up in the videos

but it's like, I mean, since day one, they're like five or so. And then my kids were young watching this. And I was thinking the same thing. I'm like, I wonder if these kids even like doing this anymore, because they're like older now. And they're still now, as a mental exercise, have you tried to compare it to other mediums,

say, 20, 30 years ago when it was new and then the alarmist about, oh, this is going to be so scary for kids and then it ended up being fun. I think it's all tried to, if we go, okay, this is gonna be so scary for kids and then it ended up being fought like. I think it's all, I'll be tried to, if we, okay, go pass the regulation part of protections

because I think most of those exist to protect their money and their interests. Besides that, I'm gonna make a statement that might sound a little bold or whatever, but I think if you're a parent and you are building a media business with your children, I think that you're not doing a good job as a parent.

That's just my personal opinion. Well, it depends. Like at what age? I mean, give me an example of how you're not. Well, okay, well, we just had Brett and Chilin in here just recently and they have a, I think their boy is. He's an adult.

Yeah, he's an adult now. Right? So I'm saying like at what age? I'm talking about below adulthood. Yeah. I'm not an adult, you's an adult now. So I'm saying like at what age? I'm talking about below adulthood. Yeah. I'm not an adult, you're an adult. I feel like your boy would be somebody who I would feel comfortable. He's wise enough.

He has some skills that I think could be. My 17 year old? Yeah. I was a year away from being an adult. I'm talking about kids. Well, okay, so where? What point did? Because I think he could have done it

last year at 16. I wouldn't have done it. I won't do it unless my kids are adults, mainly because then I can't necessarily control them, right? And they're 18, they can go do it themselves. But you take away their childhood. One of the worst possible things that can happen to a kid is they become famous and fake love for being a child.

You ever seen a kid, like, you know, those child stars that are like six or seven, oh my god, they're so cute. They're all talking to you. They're seen a kid, like, you know, those child stars that are like six or seven. Oh my god, they're so cute. They're all through puberty. And you know, everybody's not that attractive. And we ever had a child star not get fucked up. That's what I'm saying. We have an example of one that,

I'm seriously, I do, do we have a child? Well, it's only Colken disappeared because of half that stuff. I know, I know. He's not exactly. They all have gone down like the crazy amount of drugs and abuse and all the weird stuff. So is, can, do you see? I you think, I can't think of that.

Yeah, do you know a childhood? I think Mary Katen actually also, I think they actually like it pulled themselves completely away from media and we're able to kind of dissociate themselves with it, but they, they went through a lot of hell to get there. Yeah, look, look, even, okay, pretend like no abuse happens. None of the weird shit that happens in Hollywood that people talk about. Now, that's that happens. All that happens is a six-year-old kid

becomes mega-famous or has millions of followers for being a cute six-year-old. Now, think about that. This is a six-year-old that is getting loved in attention, fake, or whatever, by all these people. Their value is now, they're peaking essentially now. They don't have the maturity to deal with that. I don't think a 20 year old necessarily

has a maturity deal with that, but a six year old. And then they grow up and then at some point, they're not popular anymore, maybe because now they don't look like a kidney more or whatever, it's hard to reinvent yourself so many times. Like how do you deal with that, right? That would be hard for an adult to deal with. Yeah, it's interesting because it is kind of like,

I mean, I also see it with sports, where like, you know, parents will get too vested and really push and throttle their kid to be out in the forefront. And they're living vicariously through them and all of their successes. And I, that's where it gets tricky for me, is like, you know, when you're pouring all of your own intention like to get into the kid to be successful.

Yeah, you know, I don't know where exactly I stand on this. I mean, I think if you've listened to this show long enough, I believe I was the first one to be the biggest alarmist about this stuff early on. You guys used to tease me about the book that I would consistently tout on this channel and stuff. But, and I've tried to be more open-minded to the positive things that, right? I already pointed out for a long time now, all the negative things that I saw potentially from it, but I think like, well, man, when I was 16,

I was working to dairy, right? Milk and cows and shovel and shit at four o'clock in the morning. If I had this opportunity, say, for example, to make basketball videos, tutorials that teach people how to do a crossover and a jump shot and I got a following from it and I actually could monetize it

and maybe even went somewhere where I could really monetize it where it was big enough to where I was making good money off of it. Man, and if I was the father of me, would I want to deprive me of that potential of doing that? So I see where you're going. You know what the challenge of that is?

Is when you think back to when you were a kid, it's hard to not carry the wisdom you have now, or at least some of it and go back in time. Like think of 16 year old Adam getting a lot of money and a lot of attention. Yeah, but I think it comes back to the same thing always, right? Which is, it's my responsibility. It's our responsibility as parents to help them navigate through that.

So I think it would have been a miserable thing for me, and this is not to throw shade on my mom and dad or anything like that, but I don't think that they would have the awareness to even be parenting me through that. I believe I have that awareness. So let's say my son, okay, in 10 years or whatever, he in 10 years from now, he's in high school or he'll be getting ready for high school or whatever, and use my example, he's really good at a sport

or he's very artistic and people follow him for his skill or his art and he's got this, starting to build this, a master's following on social media. I think that I would be communicating to him all the pros and cons of what he's going through. And I think that you could, there's a healthy way potentially to allow him

to utilize this amazing tool that has now evolved. He would have to be, man, that would be so rare. It wouldn't be him, it would be me. I would have to be. And he's also gonna be in it. And he's to have to have a level. Does he have the maturity? Would he potentially have to have the maturity? It will rely on me to be a good father and be a part of that process that he and he trusts me to give him wisdom and to share that so that he can learn from maybe the pitfalls that I have or the other people have.

So I think that's where it becomes. If you just let your kids do their thing on social media and build these huge followings and get famous and you're not involved in it whatsoever, I don't 100% I think that's incredibly dangerous and not a smart move. Have you heard the cases though where there's like that there's like a year old, they're doing this and the parents are like trying to meet, manage it, trying and then the kids like, I'm taking you core so I could separate myself and have full control of my, of my, whatever. And it happens and they win that. So it's just basically what you're doing is you're like,

here we go, let's tip toe into hell, but don't worry, listen to me. It's hard to get your kid to listen to you anyway. So my point is that's it, that would be a rare exception. And you are a rare exception of a father, so maybe that would, maybe that would work. I mean, for me personally, I would, I could see doing it and being like,

you really wanna do this, and they're really passionate about and they really genuinely want to, then I'd say, fine, you're not gonna be the one on camera. You can produce it, you can create it, you can be the person in charge, but to have you be the one that's the face and the person in front of it, that's where I think a lot of the risk is.

I mean, I don't know, I've never dealt with this. I mean, Justin will be the first one to probably deal with this the most. I mean, your kids seem to not have as much of a desire for itself. Your voice. My youngest really has a bit of a, he does want to be in front of the camera, he wants to be involved somehow with like some kind of content producing.

So yeah, I'm listening to you guys kind of hash this out because it is, it's one of those things. I'm concerned about a lot of things with social media and in what directions to go. I'm really just trying to foster an environment for him to be curious about what that all entails and then we have conversations about it. And just I'm not gonna be the one engineering and manufacturing it for him.

So that's the biggest thing is like, if he really wants to kind of pursue something like that, I gotta see like him stumble and create and start to build it himself specifically. And then I will definitely be there as sort of a guide but I don't anticipate him really launching anything till probably later in the teens and like, you know, down the road.

He's as young right now, but yeah, I don't know, dude, I don't really, because if he's really good, that's going to be a conundrum, I'm in, right? Right. Well, there's so much that you can learn behind the scenes too. So much of the business you could learn. I'm going to give you another example, and I know it's totally different. It's not tech involved, but think of this. It's incredibly dangerous.

You could easily die blasting down a double diamond hill with moguls and flying down there on a pariskees or a snowboard. Yet there's seven year olds that do it. There's parents that allowed them to do it at one point. That's different. That's more of an acute. Of course, it, that's different. That's more of an acute. Of course it's different. No, that's more of an acute danger.

This is a psychological developmental danger. By the way, you wouldn't let your kid go down a double diamond if they weren't physically skilled to do so. How do you determine if they have the maturity to deal with fame? And that's exactly why it falls back on the father, right? It falls back on me as a dad to have those conversations. If I'm gonna give him a tool, this dangerous, okay? If I'm gonna allow him to utilize this sword, this knife,

these keys, these things that could potentially harm him, whether it's acute or chronic, it doesn't matter. If I'm gonna give him the keys to this thing, I better damn well be responsible as a dad and have more than one conversation. It's not, hey son, I'm giving you this access to this plethora of information and content creation and see you later, have fun,

and then check back with me in a year or two. No different than I would say. Here's a pair of skis, go down the mountain, let me know how it goes for you. I'm gonna baby step them down. Yeah, I think the key is you're saying you're gonna be very thoughtful in a part of skis, go down the mountain, let me know how it goes for you. Well, I think the key is you're... I'm gonna baby step them down. Yeah, I think the key is you're saying you're gonna be very thoughtful in a part of the process. Yeah.

Yeah, I mean, I understand that. And I know you, you're not, you know, you're one and a million dad, right? So, I get where you're going with that. I guess more generally, I think it's probably a bad idea. And I don't know too many parents who are not like thoughtful that way. I think a lot of parents get caught up in it themselves.

They see the money, they see the attention, they like it too. Look at my kid, that's an extension of me. This is awesome. Let's keep pushing this. Let's keep doing this thing. Yeah. I think that's more important. So that's what I think is the real danger and the real example of what we're seeing with

some of these really bad outcomes is, you know, how many parents are guilty of this? I mean, I'd be guilty of this to want to vicariously live through my son, right? Imagine my son, you know, becomes really good at basketball. Better than I ever was, like, oh my God, there's a part of me that I will constantly have to be having conversations with myself, not him, going like, calm the fuck down, it's not you,

this is not your life, it's like, if he wants to play, he plays, he doesn't, like, so it's no different, right? And you gotta think that there are a lot of people, I think we're a bit of an anomaly that never wanted fame, never wanted attention, this is also why I think this works so well. But a lot of people like that and want that

and seek that and maybe never had it their whole life. And then also, in their seven year old or 12 year old is getting it. You make a good point, You make a very good point. What are the conditions that create a person that seeks and desires that kind of broad attention from lots of strangers? So that's a good point because I think if you're that

kind of person that seeks that and wants it and desires it and continues to desire it, there's something there that was missing. There's a hole there that was missing. Because it's desires it and continues desire it. There's something there That was missing. There's a hole there that was missing because it's strangers I mean, it's really what it is a bunch of people that know you that act like they love you It's not real. It really isn't. I mean, I wouldn't trade that for One friend that actually that actually know and care for me. I would trade a million followers for that, right? And see and you guys are good fathers that this is a type of conversation that you communicate.

Did you guys see the post I shared of Dinsale Washington the other day, the little video clip of that? And they were talking about, the guy was interviewing was talking about the system. Is it failing our kids? And is that, and he's like, no, no, no, no, no, no, he's like, it starts in the house as a parent. Now he's talking about a kid who was 14 years old,

who shot a 12 year old kid or what that. And everybody wants to blame the guns, wants to blame the system, wants to blame this. And he's just like, no, it starts with fun. I feel the same way with what the conversation we're having right now. It's like, yes, this media thing could be a very dangerous tool. It could be also a very powerful tool,

can also be a very positive thing. And it's our responsibility as parents to be having these types of conversations with our adolescent and young teenage kids as they grow up and communicating the pitfalls and the dangers of that. And what does it say about us if we seek that type of attention that all the points

that you're making, I think the important part is to talk about it and is to have that conversation. And granted, remember, this is coming from the guy who was like alarmist about this just what three, four years ago. And also be able to judge when they, when they, you know as a parent, well, I think they're mature enough to deal with this situation. Like you wouldn't be like, Hey, five year old kid, let's try alcohol. So we know it feels like you know, like they're not ready. They don't have the maturity in understanding. Totally. I mean, that matters. That's a big part. Yeah. You know, that's probably one of the hardest things that probably parents today are dealing with

is I think, and I know many people have said this, I think they realize that they opened the can of worms to early. And now trying to put it all back in. Imagine you get your 12 year old, let's try this out overnight, a nightmare. They become famous and they're like, oh, we got to pull the plug. Yeah, and they've been on TikTok and playing that shit since they were five. I'm saying it's like yeah good luck You know, okay, the yeah good luck trying to tell them know and and regulate that, you know

So anyway, we're supposed to talk about Caldera. Are we allowed to talk about? I can't I can I'll tell you this I'm sorry at everywhere Yeah, I know that much so I could you tell me let me tell you when this this is going live What day are we are we going live to right now with this episode? It is Thursday, April 13th. So, May 2nd is when the new product, the new product jobs, which I'm super excited about,

but I can't share it. I will say this, I get more and more DM, every time I talk about how my wife stole my serum, and now she just uses it all up and loves it more than any other skin product that she uses. I'm getting more DMs from guys where they're like, yeah, I got Caldera. Yeah, you guys talked about it. Now my wife is there significant other yeah, absorbs it. Which one of our friends did we just run into that was just, oh, it's Ben Griefill. Yeah, he was talking about how good it is. Ben came in and he saw

my, he used it. Jar's though that and he was like, oh my god, they sent me some stuff. I was like, I'm blown away. I'm going to work with them. Incredible product. Yeah, absolutely. So shout out, Doug, I gave you one that I wanted to mention. Did you write it down? Because I totally forgot. Yeah, it's Daily Stoic. Oh, the Daily Stoic. Daily Stoic. Great quotes on stoicism. I can pull it up now. Let me look them up.

I like it because every day, they'll come up with my feed and it's a great reminder Like here I'll read one out live your whole life Unswade by outside forces and with a whole holy joyful heart that's Marcus Aralius. So just these are just great You know, here's another one indifference to external events and a commitment to just this in your own acts So every day you read one of these and it's like that's you on the right path. Have you guys ever read Marcus Aralius's Meditations before? I, that's a great read too. Yeah, and it's structured that way. It's structured almost like a, you know,

daily devotional, yeah, like that type of way. And it's a really good read, especially if you're somebody who is, you know, a little turned off by anything that's, you know, religious. Right. I think it's a good, all- It's a good philosophical. It is. It's a good alternative.

If you're somebody who's very staunch about, I would never- Like you don't like the metaphysical aspect of religious. Yeah, or you would never pick the Bible up to, it doesn't matter how much you say here and tell the people that there's unbelievable amounts of wisdom in it, doesn't matter. I'm so turned off by that,

or whatever you have some trauma from childhood, you're still trying to deal with, whatever. This is I think a good alternative to that. Hey, check this out. Very rarely do we work with a product that helps improve sleep quality. Most of them just make your groggy, interrupt your REM stages of sleep.

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them out. Go to sleepbreakthrough.com forward slash mine pump. Use the code mine pump 10 and get 10% off. All right, here comes the rest of the show. First question is from Jason Remmer. Is tucking the tailbone at the bottom of a deep squat still bad if you're going slow and controlled and maintaining stability in that range of motion. There's a bit of controversy around this. It is. There's lots of controversy

around it. I would say generally, generally for the average person, you probably want to stop your squat depth before this starts to happen because the spine, as it flexes and extends under load, you run the risk of hitting the end ranges of motion with the spine, if you don't have good stability and control. And when you hit that end range of motion, then what starts to support the weight isn't necessarily the muscles around the spine, but rather the spine itself

and the disc. And this is when you can start to run into some issues. Now, the reason why this isn't true for everybody is because some flexion and extension in somebody who's strong and got control as long as it's not at the end range of motion. If they're active and intense and controlling it in that position, that's one thing,

but there are the instances where yeah, you're resting on your spine at that point, not good. Yeah, I'm glad you said that because I think that there is a natural tucking of the spine when you hit aster grass all the way down A little bit happens. Yeah, they're you're gonna see a little bit of a tucking of the tailbone. It's just it's a very natural So it's it's where it becomes excessive which by the way you normally will feel these in your your erectors if you are if you have a flight, excessive flexion and extension of your spine, your low back will be on fire when you're doing these squats. That's how I always know too when I need to address this is that

if I'm starting to feel my low back, those are rectors get pumped like crazy and more than I'm feeling in my quads and my glutes. I know that either one, I need a short enough to range a motion for now or I need to address some mobility stuff to get to a place where that's comfortable. Now, if you are told you have some sort of a butt wink or tailbone tuck at the bottom and you don't feel bad at all, I would probably say you're fine. Like if you're not feeling your erectors pumped up,

you're not feeling any sort of pain at all, you're probably okay. You gotta be tough, I mean that's tough because people can get away with something and then it'd become bad. You know, it's funny, it's like you could get, I don't know if you guys ever tested this with a client, you get someone to split stance, put their front leg on something high, and they can go real deep without any tailbone tuck. Why?

Because the back leg is stabilizing their pelvis. With people where this is like, I have to happen, you'll see a little bit of tailbone tuck, even in a split stance. It's not common. That's why I typically will recommend for most people. Most people watching this, there's a point where that happens.

You can stop just short of that and you're probably below parallel. Like you're still probably doing a pretty damn good, deep squat, and there's probably things you can work on that'll prevent that from happening. Things like working on stability, working on mobility of the hips, and the ankles that typically will prevent this.

The reason why this becomes a controversial thing is because you'll look at like Olympic lifters or advanced lifters and be like, see, it's totally fine. Well, that's a, I mean, that's a whole another different class of human and skill, where it is an issue. Just like with a deadlift, some upper back rounding is totally fine, but for the average person, I'd say, well, let's try not to do that. But at some level, at high levels, it starts to become kind of okay.

Yeah, just to me, it matters if the hell excessive it is. I really do think that there's, I've seen cases with clients where it moves when they're completely fine. Then I've seen other cases clients where it moves when they're completely fine. Then I've seen other cases where barely moves and it lights their low back on fire. So I mean, it's kind of a feel your way through this, but at your point an easy fix. So when I know I'm not doing enough of my mobility work and I end this is because this is actually an issue of mine, right? So because I already have a little bit of an excessive pelvic tilt and then if I'm not

addressing my mobility stuff, I'm not also working on my core strength, and I'm lifting heavy, I'll have this slight movement at the bottom, I know it right away, because again, I'll start to fill it in my rectors. Like right away, I fill my rectors, which is telling me that there's a little bit of extension flexion going on in my lower back. And so then if I do that, I'll put squat shoes on.

And when I put squat shoes on, there's, it's all ankle. Yeah, because it's all ankle, because I'm addressing shoes on. And when I put squat shoes on, there's, there's all ankle, yeah. Yeah, because it's all ankle. I'm not addressing my mobility. And when I'm not doing my mobility and I go that and I force myself to go that deep, it deviates. So normally, if you have that much of a wink, there's an area of where you're not as mobile as you should be

or can be that you can address to improve it. Well, this is one of those interesting ones because I know for, there's like different archetypal type of positions that you have your body in terms of distribution of force. Like we know that like if we have these types of angles, like we can distribute the force a lot more appropriately, it's not gonna rest too much. And and you know the joints are in the spine

And so yeah, I do understand you know some coaches Stopping preventing if if they see that like preventing them from from depth in their squat until you know Let's say they they are working on you know a little more stabilized like controlled type of a movement there. But also, if you're an experienced lifter and you've worked your way through that and you have that ability and control, I'm not gonna sit here and harp on you for that.

But if I'm a coach and I'm coaching you and depending on your level, I'm gonna address that that way. Yeah, where this gets stupid is when you see the keyboard, trainer, warriors who see an Olympic lifter or some like advanced person, you're tailbone tug. Yeah, okay.

Just just wanna jump on that. That's totally different. Yeah. Next question is from Randomly Randy. When your program's call for incline press does the amount of incline matter much? It does. Traditionally, an incline is at about 45 degrees.

30 to 45. 30 to 45 is the range, but it's usually like most gems, 45. Yeah, the ones that are in fixed position like your barbell bench press. So good rule of thumb is the higher the incline. So you go above 45, 50, 55, 60. The more the more upper peck fibers you hit, the less of the rest of the chest you hit,

the lower the incline, the more you're gonna start hitting more mid chest and lower chest. But I mean, 30 to 45 is great for everybody. Now I've worked with people where they do better at a higher incline, more like 45 and people that work better, with the 30 degree incline.

I've worked with people where 45 degree incline, it was hard for them to feel anything in their chest. It was all shoulder. So I moved the incline down to 35 degrees or so, then they feel it more in their chest. But whenever we call for an incline, it's what would be considered the traditional incline, which is usually around 45 degrees.

So I use 15 all the way up. Like I really do. And I think that there's value. And if you always train, if you're your traditional thing is to always go to the fixed 45 degree bench, and you've never lifted at a 30 degree angle, lift at a 30 degree angle. If you always do it at the 30 or 45 and you've never done 15, do 15. Like there's, at that point, it becomes a little bit different of an exercise as far as how it's recruiting muscle and stuff like that. So, I think there's value in moving through all of those ranges of motion depending on

what you're trying to do. Yeah, the chest is unique muscle in that. Its attachments are usually attachments are pretty close to each other in the sense that like the bicep attaches at one point and the other way, even those two heads are like the two heads are attached at very close points, the chest has this one attachment here in the humerus, but then along the sternum, it up in the clavicle is like, these all these attachments. So that means you can, I mean, pretty effectively kind of parse out parts of the chest by changing the incline.

A lot of exercises don't do this. Like, I can't go up or lower bicep or up. But you with chest. It doesn't make a big difference, but with chest, I mean, the incline, like what you said out, I'm like, you go from flat to fit to 10 to 15 to 20 and all the way up, like you're hitting different muscle fibers more intensely with different inclines.

So it makes more sense. Right, it's almost like you're manipulating the strength curve in another exercise. So more to that. So it's like, you know, It's almost like you're manipulating the strength curve in another exercise. Right. So it's like, you know, there's value in going through that. So, but generic answer for when you see it in a program, we're typically saying 30 to 45 degrees. Next question is from KCDS Smith.

Is there a good and effective way to cut while not obsessively tracking calories or macros? Oh, yeah. Oh, yeah. I mean, look, I'll tell you two right now, I'll rank them. That will, you'll probably naturally cut your calories if you do one of these and if you do both of them by five to six hundred calories, just naturally. One is avoid heavily processed foods. The other one is to aim for one gram of protein per pound of body weight. Like those two things alone, you're going to eat less.

You're going to cut your calories naturally because your appetite will get crushed by doing this thing. To hard get drinking more water too. I would add that in there. But those are the biggest movers. It's actually, I love that you said that. So in this intro to this podcast,

we talked about what we're all doing. Like literally you just hit the things I'm doing right now. I am not tracking hardcore. I'm not even really tracking the protein. I'm aware that I'm hitting around a one-to-one like so I'm not like weighing my you're making sure you get like 40 50 grams per meal exactly So I'm I'm making sure I'm hitting about 40 to 50 grams. I'm eating all whole natural foods, right? So cut out the process food and I'm drinking a lot more water Those are like the main and I'm leaning out right now, nice and consistently right now, and without any sort of heavy traffic,

attracting and my body's changing. So I think that those are great, simple, easy things that if you just stick to that. And I'm also aware too, so like what will happen sometimes is let's say you got like a training session the day before that was a little more intense, you got after it. And today you had leaner meats and things like that.

And so you're at the end of the, towards the end of the night and you feel really hungry and you have, and you, and you may have what have happened, expended more than you did normally on a day, the day before, and in addition to that, eight lower calorie, I'll allow myself to go have something. And this is an example where I would introduce like a 30 gram way protein shake. That's a hundred and something calories and for, and I'll let myself go get something. And this is an example where I would introduce like a 30 gram way protein shake

that's a hundred and seven calories. And for, and I'll let myself go get something to eat. I'll just make a healthy good choice. That's high in protein, minimal on the calorie side, and still eat without like being worried that, oh, that's gonna push me over. Now, just to give people, I was like, well, how much weight would I lose doing this?

Like, how big of a difference does it make? If you're a man and you do this consistently, so you're like, avoid heavily processed foods, hit one gram of protein per pound of body weight, and you're a woman and you do this consistently. By the way, if you're more than 30 pounds overweight or so, you wanna use lean body masses, your target for the grams of protein.

But if you do this consistently, for the men, you'll fall somewhere between 12 to 16% body fat is where you gonna end up, if you do this consistently. And for women, you're gonna end up probably around 21 to 23% body fat, maybe 20 to 23. So in other words, pretty healthy lean. So you'd never have to track. You'd never have to count macros, except for the protein. You'd never have to track calories.

Just doing this will get you to a relatively healthy, fit lean body. Now, it's not gonna probably make you shredded. Shredded, you're gonna have to start to track things for the most part because shredded is not necessarily where your normal, natural healthy body wants to fall. Some people, some people,

yeah, and some people do. Some people, they'll just avoid heavily processed to eat the protein and they'll fall in a lower body fat percentage range. But I've had so much success with clients with this when I trained everyday average people that this is what I did. After a while, I stopped having to track anything else. Just do this and it worked like magic. Next question is from Jackie 018. What advice can you give family or an experienced friends when searching for a good Personal trainer are there certain things you guys would recommend asking or any red flags to watch out for oh Here's two huge red flags. He listened to mine. Yeah, that's a good one. That's the first one

I mean, it sounds a bit freaking Pretentious to say some shit like that, but I mean we're no I mean shows large enough now that freaking pretentious to say some shit like that. But I mean, we're, the show's large enough now that, and we've penetrated the fitness space as far as gyms, pretty well. Most coaches, hopefully, have heard or listened to the show. So I mean, that would be one of the qualifications

that I would ask for as a generic one. Yeah, I would say besides that, because that's true, but I would say besides that one, if you work with them and your first session didn't involve an assessment, and your first workout beat the crap at you, those are massive, massive, if you show up and the trainer has never done an assessment, hey, cool, let's do our workout. They take you through a workout, big red flag, and if you're done with your workout and you're like, oh my god, I got the crap beat out of me. I'm so sore. Wow, I'm exhausted. Most people would think that's a good thing.

That is a terrible thing. That is like the biggest, biggest red flag right there. Other things to look for, you know, I hate to say this because now I'm going to cut out all the new trainers, but experience ways a lot. Like if I'm looking for a trainer for somebody that's in my family, you know, I'm looking for a trainer that's been doing this continues. Yeah, at least five years, 10 years, I'm like, yes, this person has worked with a lot of people. Anyone, oh, I've only been doing this for a year or two,

they'd have to be pretty exceptional for me to really... Right, maybe that's what I would say. Maybe I tell my family member, either one, I want them to have 10 years of experience or two that they listen to Mind Pump. That would be the trade off. They have 10 years experience, but they don't listen to Mind Pump. That's fine because then they've probably learned on their journey through trial and

error of not being a great trainer for five years and then become a good trainer later on. What's tough to answer this is because really, any of us would do is like, bring me what they gave you. Like, let me see, let me see what they gave you or what they told you. And I can look at the content. Yeah, I can look at the programming

and I can hear the advice they give nutritionally and to ride away if that's a bad trainer. Well, I'll tell you what I did. Yeah. I just hired my data trainer. I don't know if I told you guys. I just hired my data trainer. So shout out to Matt over at ClubSport.

So I've been working out there for a while in the morning and I watch All the trainers that are there in the morning. I know there's other trainers that come at night So I don't see everybody, but I watch what they're doing because number one. I'm in fitness So I always admire and see what's going and generally the trainers. They're all pretty damn good They have a pretty high caliber of trainers at that facility But this one guy really stood out for me because I watched him train men, women, older people, younger people, and he trained people very appropriately and he was very patient and he was really good with form and technique and he adjusted exercises when people said this kind of hurts here or this happened

He would educate people in between. He's also a competitive powerlifter, meaning he knows how to turn it up when he needs to. So I've been watching this guy and he's super cool, super chill, really nice guy and I introduced myself and talked to him and hired him for a try. Yeah, well I think that's, I mean, I think you hit on a really important one, which is to observe and to really,

instead of just like screening through like a Google search or just asking the manager, like which one's a bit like, to just go to the gym and observe for a while and watch how the trainer and the clients interact and how many times the client is able to ask questions that then to the trainers able to give them a good answer for and really communicate that well and just be a fly in the wall and kind of see how that goes because you

want to write. Honestly, it's more about the dialogue and that communication more than anything between the trainer and the client. And so to find that good match would be ideal. You know, we don't talk about this that often on the show. We don't push our private forum, but in our private forum, we have a lot of trainers, coaches, gym owners, all over the country. And if there's not somebody potentially in there

that could help your family member, they might know someone. They might know someone. So that's not a bad place. If it's somebody who's really important to you, you're really wanting to make sure that you have somebody who you think you're taking care of and maybe you're a way, you live far away and you can't go in and interview them yourself or whatever. That forum is loaded with coaches and trainers all over the world, but all over the country that potentially could either have a

referral or actually train them themselves. Look, if you like MindPump, head over to MindPumpFree.com and check out all of our free guides. We have guides that can help you with so many different fitness goals. Again, it's MindPumpFree.com. You can also find all of us on Instagram. So Justin is at MindPump Justin. Adam is at MindPump Atom and I'm at MindPump de Stefano.

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 Mind Pump Media dot com. The RGB Superbundle includes maps and a ballac, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs.

With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family.

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