Mind Pump: Raw Fitness Truth - 2096: Why Fasting Is a Terrible Way to Lose Fat, the Correct Way to Breathe When Lifting Weights, How to Train With Scoliosis & More (Listener Live Coaching)

Episode Date: June 14, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: How to use Western Medicine the RIGHT way. (2:36) Takeaways from Jordan Peterson’s talk on parenting. (20:03) Aurelius has the sports gene! (36:40) Grown man hardcore parkour. (39:20) Doug’s $450K snafu. (41:34) Updates on the Park City rental. (44:55) How cannabinoids/CBD can protect the brain from trauma. (47:27) Shout out to Patrick Lencioni. (50:45) #ListenerLive question #1 - How can I maximize my nutrition while starting a MAPS program?  (52:17) #ListenerLive question #2 - Are calories that important as long as I’m reaching all my other macros? (1:06:47) #ListenerLive question #3 - How should you breathe when you lift weights? (1:19:49) #ListenerLive question #4 - What direction should I go in with a recent scoliosis diagnosis?  (1:28:57) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] TRANSCEND your health goals! Telehealth Provider • Physician Directed GET YOUR PERSONALIZED TREATMENT PLAN!  Hormone Replacement Therapy, Cognitive Function, Sleep & Fatigue, Athletic Performance and MORE. Their online process and medical experts make it simple to find out what’s right for you. Visit NED for an exclusive offer for Mind Pump listeners! June Promotion: MAPS Cardio or Summer Shredded Bundle or the Bikini Bundle 50% off! **Code JUNE50 at checkout** Mind Pump #2017: The Best Peptides For Fat Loss With Dr. William Seeds Mind Pump #2032: Can You Reverse Aging & Live Longer? All About Longevity Peptides Jay Campbell Mind Pump Hormones Facebook Private Forum Mind Pump #1797: The 5 Step Strategy To Defeat Cravings Mind Pump Rentals – Utah Property ‎At The Table with Patrick Lencioni on Apple Podcasts The Five Dysfunctions of a Team: A Leadership Fable – Book by Patrick Lencioni Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Mind Pump #1602: Why Intermittent Fasting Is Bad MP Holistic Health A Beginner's Guide To Intermittent Fasting - Mind Pump Media Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** The Best Way to Breathe For Maximum Power & Strength (Ben Pollack) | MIND PUMP MAPS Symmetry Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. William Seeds (@williamseedsmd) Instagram Jay Campbell (@jaycampbell333) Instagram Jordan Peterson (@jordan.b.peterson) Instagram Steve Cook (@stevecook) Instagram Patrick Lencioni (@patricklencioni_) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded Fitness Health and Entertainment podcast. This is Mind Pumper. In today's episode, we answered live caller's questions, but this was after a 50 minute introductory portions where we talked about fitness, current events, our families, and much more.

By the way, you could check the show notes for timestamps if you just went and fast forward to your favorite part. Also, want to be on an episode like this one, email your question to live at mineputmedia.com. Now, this episode is brought to you by some sponsors. The first one is mphormones.com. This is a group of doctors that can help work with you for hormone replacement therapy or peptide therapy. For example, a very popular peptide that's out there,

semi-glutide known under the brand name, brand name OZEMPIC. They have that and others that can help you with things like fat loss, muscle gain, growth hormone production, reduced inflammation, better recovery, and much more. Go check them out. Go to mphoromones.com, fill out a form, meet with someone, see if this is right for you.

The set-up is also brought to by Ned, makers of the best hemp oil extracts will find anywhere. So tie-in CBD and other cannabinoids for inflammation, for anxiety to help you with creativity. It's a great product. You actually feel it when you take it. Go check them out. Go to helloned.com. That's H-E-L-O-N-E-D. Dotcom forward slash mind pump.

Use the code mind pump for a discount. We're also running a sale right now on some workout programs. Maps cardio is 50% off, are shredded some Rebundle of programs is 50% off, are shredded summer bundle of programs is 50% off, and our bikini bundle of programs is also 50% off. If you're interested, go to maps fitnessproducts.com, and then use the code June 50 for the 50% off discount. All right, here comes a show.

Teacher time. And it's teacher time. Oh shit, you know it's my favorite time of the week. This week we have three winners for Apple Podcasts and three for Facebook. The Apple Podcast winners are Thorn and Thimble, Chuck Getta and Iron Manda. And for Facebook we have Matt and Tammy, Kayla, her, Tyler, Craig, her and Linda Joy. All six of you are winners and the name I just read to iTunes at mindpumpmedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to you. Western medicine, it can be extremely valuable or it can be terrible. Look, here's the deal. or it can be terrible. Look, here's the deal.

If you work with it by finding ways to use Western medicine to help you develop better habits, help you develop better behaviors, then it's effective. If you use Western medicine to simply cover things up, whereas a bandaid or to fix everything for you, you're gonna be in for a rude awakening. Why am I talking about this?

Well, right now, the GLP1 agonist drugs like OZEMPIC or the generic name, some of Glutide is all the rage. Do they make you lose weight? They do. They kill your appetite. You eat less. But here's a problem. If you don't use that in a way to help foster better behaviors for the long term, it's not going to work forever. You're going to have to keep taking it for the rest of your life. Who knows what that could potentially lead to and you're not gonna get fit and strong. You just might lose weight in fact, study show people lose muscle.

If they don't count their protein and lift weights alongside with it. So can you use these peptides or medications to enhance your results to help kickstart things? You can, but you still to work on the behaviors. You still got to work out. You still got to figure out how to eat healthy food even though you're eating last.

You still got to hit those protein targets. If you do that, you are going to succeed, or at least your odds of success are much higher. If you don't do those things, just like everything else before, there is no such thing as a magic pill. Once again, this feels like treating the symptom not getting to the root of it. It's, well, this is the first time

in actual medication. It's a peptide, though. It's not a drug, right? There's a difference, right? Peptides are things that are found in the body. Drugs are synthetic. That was the best way it was explained to me by Dr. Seeds in that episode we did.

But this is the first time we have something that legit works. That's not like a, it does work. It's kind of crazy. Like a crazy stimulant or it's got this scary, heart effects or whatever, like fend fend back in the day. It doesn't make you feel like crazy or whatever.

It actually does work. I mean, you take it and you end up eating less. It does reduce appetite to that effect. But studies will show that people lose muscle and fat because if you just eat less, you don't send a signal to build muscle. Your body will slow some metabolism down to meet those new, uh, those new, that new intake. And, uh, then you're kind of plateaued and you're, and you're less fit. You're less strong. You're less fit. Now, if you use this as a way to help you, because you know, changing your lifestyle from what you're less fit, you're less strong, you're less fit. Now, if you use this as a way to help you, because changing your lifestyle from what you're currently doing,

let's say you're 50 pounds overweight, to go from that to a lifestyle that is where you're 50 pounds less body fat, that's a big change. And, you know, training wheels can definitely help, but you have to also learn how to ride the bike. You can't just put training wheels on and expect that that's gonna fix everything for you. Are you guys feeling the explosion of it yet?

Like I- Everywhere. I know it's, yeah. I mean, they're out of stock a lot of places, which, because originally it was geared towards diabetic patients, correct? Yes, yes, it's so popular that celebrities are being accused and they're coming out and saying,

no, no, no, I'm not using it. You know, it's like the new steroids, right? Like actors get in shape for a movie and they're all saying, oh, they're not trying to be all hush, yeah. Now it's like, oh, they they must have been on some of Glutite. They must have been on a, you know, on an ozempic. I always know when something is really making waves when it starts to like catch my family and friends and And then they, or it's on the view. Yeah. Yeah. Yeah.

Like, oh, no. I hate that. That's not so bad. No, when I, I mean, right before we got on this podcast, I was actually text messaging back and forth for a friend who's asking for another who can't find O's Olympic anywhere, which is just the, is the brand name, right? Of the semi-glutide is looking for that and Do I know where you can get it? Of course, I said yeah, you can get it through it's our partner

But it's getting to I mean yesterday or day before yesterday We had live callers. We just talked to him. We had a live caller that was using it already like we definitely are starting to see It it make its way through the general population. And we'll see what happens, you know, when it all washes out, like we know what the research says as far as how useful it could be. I mean, that's why it's getting so popular because of the, what a breakthrough it is, but because of the point you make that it is just addressing symptoms and it's not necessarily addressing the root cause, like how many people will have true success.

Yeah, and I wonder too, because I know, I don't know if it was Dr. Seed or Jay who was talking about like, you know, there's a period, we have to cycle off it as well, right? And like sometimes like, some of these other peptides is like, you know, six months, sort of weaning off kind of period and then coming back to. So I don't know if there's really a lot of information around that right now. It just seems like the wonder drug. Yeah. It's, you know what it reminds me of. It's like hormone therapy. It's like, well, if I just went on growth hormone and testosterone, then I would get like this incredible fit of physique. I mean, your body will change a little bit by doing that, but if you don't like work out and really work on your diet,

it's going to be limited. It's like that with these peptides like some agglutide. It will reduce your appetite. I mean, what'll happen is you'll take it. Look, I've talked now to enough people, I've talked to people now who've gone through our partners at mphormones.com. So we work with doctors. And the reason why we do this is because there's a lot of, you know, people out there that are just willingly prescribing stuff and they're not like coaching people. They're not saying things like it's going to kill your appetite.

Make sure you get enough protein. Yeah. Make sure you lift weights. Let's work on your behaviors. They're just like here you go. And then, you know, let weights, let's work on your behaviors, they're just like here you go. And then, let's just have the prescription and so another way. Yeah, and so I'm talking to people and what they're telling me is like, yeah, I just don't want to eat as much. I don't have the same cravings. I don't want to eat as much.

So it's easier for me to then start to create good relationships with healthy food. See, that's the right way to do it, right? Because I understand like it's really hard to go from unhealthy to healthy, let's say, this is of course very general categories, right? But it's really hard to go from unhealthy eating habits to healthy eating habits when you have this like

really strong urge to eat because you still haven't developed a relationship with food where that's not so overpowering, right? So you still have cravings because you're stressed or sad or bored or you're numbing something or whatever, right? Because food can temporarily make you feel better and we know that it's abused. Food is the most abused, you know, quote unquote, drug in the world. So you're like, okay, I want to, I want to lose all this weight. I know this is the direction I want to lose all this weight.

I know this is the direction I need to go, but I have this overwhelming cravings and just feelings around it. And it's hard, it's hard to get the ball going, it's hard to develop those new relationships because it takes time. Well, in that case, this can help. And like I said, I've talked to people

where they're like, you know, all it did is it gave me enough to allow me to then start to make those new disciplines, those new behaviors, develop different relationships. And you know what I'm finding now? Now I'm enjoying healthy foods. I'm actually wanting those over the less healthy foods. And I actually talked to somebody who's weeded themselves off.

Their appetite did go up, I guess what happened? They wanted to eat more healthy foods because they worked on the behaviors, not just, I'm eating less. That's the way to do it. You know, I want to be very careful with how we can make it. You know, he's coaching along with it. So the people that I've heard that have had success with have also known as, this is what actually makes me curious about trying it is when they go to eat off their diet or they go to eat, like say, like case would be like ice cream's on that.

They are way less likely to binge. It's less pleasurable, less than that. Yeah, they don't want to eat like, because I mean, this is something that like, to this, like this is not something that I'm cured, I'll probably have for the rest of my life. I have to be so mindful around stuff like that where it's like if I let that open

and I decide I'm gonna have ice cream, I literally will finish a bowl ice cream but like I could easily go for a second one. I'd look, that will finish a bowl ice cream but I can easily go for a second one. That's how I am. I'm like I could go for a second one. I'm like half that half gallon as well. Remember when it's Tennessee and you got the cone with the ice cream on it?

Just watching you eat it, I'm watching a very disciplined person who you could tell struggling. You even get, I can just do it. You watch, I wanted to film it, but I'm not gonna do that. Katrina, Katrina, you're so, Katrina makes fun of me. She says it like making like, to me that's what she says.

She goes, she goes, it is something to watch you eat things. She's like, it almost felt inappropriately. I don't know, I felt a little dirty watching you. Yeah, dude. You need your own room, bro. Bro, you were so good.

You were so good. Hey, I, I, I, I, I gotta be to tell you what, I could totally, I could totally connect and relate to my clients that have struggled with stuff like that because my entire life to this day, I still wrestle with that

and it's taking an incredible amount of discipline, awareness, put barriers before, like I have to do all those things because I literally will do that. I will eat something like that and it's wild. It's like, and so I know what people that struggle with this feel like is you eat it and the average person would eat that big serving and be like, oh, I'm so full.

I go like, I might feel it a little bit, but then there's something that switches. It goes like, I could do another one. There's still a little more left. Yeah, and when I was younger, I would do those things. You've identified why, right? You've identified the relationship and you talked about how you grew up and all that stuff. But obviously, it's not a problem for you anymore.

Yeah. So what's cool about this is you get it, you understand it, you've done work on it, you've developed a different relationship with it. That doesn't mean you don't enjoy it. This is what people think. They think, well, I'm going to fix this thing and never want it again. No, no, you want it, but you have a different relationship toward doesn't control you anymore.

But I can see how, I understand how it could be so hard when you go from A, I don't watch what I eat at all. I eat whenever I feel a particular way. I basically, food controls me essentially. Most people are like this. Two, now I'm gonna have to develop this relationship with food where it's not like that. now I'm gonna have to develop this relationship with food war It's not like that like to go from there to there. I

Could see why a GLP1 agonist like some a glutide or the other peptides Why that could be so valuable, but I can also see why it could be Not valuable while somebody's not gonna work on this relationship Like imagine if you never have worked on that relationship and all I did was give you an appetite suppressant. And so you eat less ice cream. Right, right. You're not fixing anything. No, no, no, I don't know.

Eventually you want to get off that, you get off of it and all the behaviors come back in because you really didn't. And you would have never learned to work out or you pro-cheeed. You know, I also, let me hear what you guys think about this. This is also one of the things I don't like about the movement in our space in the last decade of, last decade of not calling a bad food a bad food, a good food, like food is not good or bad,

because what it has done is it's justified those behaviors for a lot of people and I don't like that. Like I always utilize that as a way of communicating in my clients, like these are better foods for you. Like this is a good food, it's a good choice. This is good, this is not a good choice. It doesn't mean you can never have it or you're a bad person because you eat it.

It is not a good choice for a lot of different reasons. There's this huge movement in our space in the last decade of, oh, that's demonizing food and that culture. Dude, it reminds me of the whole, thank you for smoking. That whole thing where the guy's like, has all these great arguments that it's all self-responsibility. It's like this and that and the other.

Meanwhile, like, it's proven how addictive it is. Or it's proven that it's not good for you. And it's like, it's detrimental once you get, like, hooked and you look at it. It's where it stems from is people can, this is true. This is always the most worst argument, so the worst ideologist always come from some truth, right?

They never come from something that's completely false. There's always some truth and that's why they gain so much power, why they have so much attraction. And the truth part is it is true that someone can develop so much shame around their behaviors that then it fuels them to engage in those behaviors even more. Because if you go to food to numb bad feelings, okay, if that's your go to, which for a lot of people

that is, whether they're aware of it or not, and then they do it, and then they feel ashamed about it, and they do it in hiding. Then they're about to go reach out for those foods again. So there's some truth to that. I get what they're saying, but really what it is, is it's not about saying there is no such thing as good or bad. It's all subjective blah, blah. It's more like, yeah, it's bad for you, but that's okay. You make mistakes. We're all human. That's the angle.

Well, it also, it also not changed the morality of it. It also perpetuated this culture around really ripped fit people posting all their shit food. And that's the part I didn't like about that was like, you know, there's no such thing as good or bad foods. Look at I can have pizza, I have donuts, and so this fitness influencers, while they have these rock hard abs, are only posting and sharing when they're eating junk food to try and normalize all foods and to not demonize these foods in the name of this movement. But when I think about the average consumer, the average person who has very little education

and knowledge around food and nutrition, what they see is like, oh, the ice cream's not making me fat. Oh, the donuts aren't making me fat That's that so that's just I can do it. He can do it. She can do it I should be able to do it too and it's just it's a poor way to communicate that and I think it fails more people Than it helps so for the people that got lost because they got shamed and that whatever percentage that was and then we decided to Overcorrect and go the other direction and then you have all these fitness people that I pick about.

And by the way, I feel passionate about it because I'm guilty of it. I'm guilty of being the 21 year old trainer who could eat McDonald's because I was playing basketball every single day, lifting weights seven days a week, taking 10,000 plus steps. Like, it took a lot to me to build new associations

with healthy food, took a lot of discipline, a lot of work. because it's so much easier for me to just grab something that I remember as a kid that I love, and it tastes really good, and it's like engineered that way, and it's like I can justify that so much easier than to really focus on working on bringing in more nutrient-dense foods,

and trying my best to realize what that's doing for my body. And it's again, that, so that other message to me is just so counter to that. It's hard to like reconcile. Yeah, first I've to comment on that. I hate it when people do that because it's like, imagine talking to alcoholics and drinking it from, like alcohol is not bad, bro, look,

I could drink exactly. I could put it right down. Exactly. It's not a problem. Like, what a shitty person you are to do that. All in the name of the trying not to shame them for its bad, right? That's like the over correction for that issue.

Yeah, no, no, no, I hate that. That makes me so upset. And then to what you're saying, Justin, about relationships, some relationships are easy to develop. So like, it's easy to develop a relationship with leisure. Okay, it feels good to sit down and relax. Not doing that.

That's easy. It's harder to develop a positive relationship with actually working out and feeling tired and getting sore and sweating and muscles burning and struggle. However, it's possible because once you start to connect the dots and realize how it really affects you and see how it affects your life and gives you the energy and you feel great and all that stuff,

then it becomes enjoyable. Then you actually develop a relationship where you enjoy it. So people who don't work out, they often think fitness people are crazy. Like, what do you mean you like working out? That sucks. No, they're not lying. They're telling the truth. They like it because they've developed

that relationship with it. You could do that with healthy food. You could do that with being monogamous. You could do that with waking up and going, you know, going to work every day. You could do that with being with your kids instead of distracting yourself on social media or going out with your buddies.

Like these are all things you could do. It just takes some awareness, but when you do it, then eventually you get into a place where this is what you wanna do. So how are you such a disciplined person? You know, you ask somebody who's been doing this for a long time, how they have so much discipline. Do you think they struggle with the discipline every day

at that point, you know, 15, 20 years later? No, they just enjoy it, it's. I know I've worked on this relationship. That's what works best for me. And I feel good. I enjoy the fact that I like it more than not doing anything. I like it more than eating unhealthy. Like a healthy food actually pulls me more than the unhealthy food. So you could do this, and you know,

back to the original point of these peptides, I could see how this, with the right coaching, with the right doctors, again, I can't speak for everybody, but at mphorimones.com, these are the people that we wanna work with, and they will do this the right way. They're not gonna train you or coach you, but they are affiliated with Mind Pump, but this is how we communicate.

Well, this was also why when we decided to do this, it was really important for us to have a forum that went alongside it, so that there is, that community, that coaching ability. Yeah, exactly that piece to it, that we don't just let these people get sold, these peptides and then leave them off to try and go figure it out on their own

because we know that the coaching piece, the community piece is as important, if not more important in the situation. You know, you talked about how this could apply to other aspects of our life. It made me think of the Jordan Peterson talk that we just were a part of. And, you know, what did you guys take away? I, first of all, that was my favorite talk I've heard him do yet.

I was not phenomenal. Was not anticipating it to be this like major connection to parenting today. Like I thought that was really, really interesting. You know, what are some things that you guys took away as far as like, you know, behaviors around raising children and so that, since that was mainly the topic? I think, I think for me it was very,

well, a lot of his talk revolved around play and like how that development of play is so crucial, especially like before or four years old, like I really took that hit me really hard. And I mean, I reassured a bit of like our strategy, Courtney and I's with the boys trying to make sure that they we established that firmly. And mainly because, you know, boys, they're energy, like they're not gonna get a lot of opportunity like that sitting in a classroom

and like, you know, having to sit still, learn, memorize, you know, be quiet. And so I just wanted to, because I, otherwise, you know, there's options now where you can kind of have unconventional type learning and you can go in that direction. We wanted to kind of keep them in a conventional setting for the most part, but it was very fascinating to me to see how that plays out as you form as an adult if you didn't get

that kind of exposure to good playing, the kind of feedback and the social integration that's involved with that, being able to interact with, you know, some stranger like a relationship with my wife or it spawns out to literally everything in terms of human connect. Same thing, as I was listening to him talk, we look at play like, oh, they're just having fun. It is, they're developing incredibly complex. It is they're developing incredibly complex

Social skills and we're very social creatures with most social creatures. We know it right? So it's like You and I are gonna play and we have to agree on a preset of rules Otherwise, I'm just doing something and you're just doing so and we also have to agree on the game and we have to play in a way that's fair have to agree on the game and we have to play in a way that's fair but also competitive. Why? Because I would like for you to be able to play with me again in the future. Otherwise, if I'm a dick or whatever, then it doesn't work. You don't want to play with me anymore.

We have to play hard enough so that you don't feel like I'm just not doing anything. But not so hard that I hurt you. I'm patronizing you, but I'm inviting you. And this is all, this literally is like how you are in life and how you deal with people and how you work with people in business or if you buy something from someone or you meet someone on the street. And so he talked about the complexity of it, how important it was. And he talked about the story because he obviously, he's a clinical psychologist.

So he would have patients and he had this, he talked about this boy that he worked with who was a teenager, I think, at time 13. And he could tell that this kid never played in how awkward he was when he would try and, like, rough house or whatever, because he never learned the skills, the social skills, how awkward he was around other people. That was really fast.

And you can easily misinterpret somebody's energy towards you if you're not exposed to that, right? And it's like, you know, I understand that that's just a dance that, that, you know, needs to happen. And if you're like weird and abrasive towards it, like that's, it's going to turn into, you know, something that was totally unintentional going in. Yeah, it really blew my mind on several levels. One, it definitely solidified the how important our role is as fathers from that to the four age.

I mean, it was very mind blowing to think like, you can miss that and then it's gone. You know, like if you didn't, if you don't take the time to do that, like, and then they get beyond that age, you're not getting back that integration into society and how important it was. It really hit home for me too,

because I recently talked on the show a few weeks back about, I told you guys, the gaming experience I had with Max, and we took the iPad away from him. I actually had somebody that commented, and the lady commented on my Instagram and she made a valid point, right? That, hey, don't be so scared about the iPad.

We, our son did this and he had a seventh grade reading level and it's talking about how smart he was and everything. Oh, that's good points. There is some value to the things like that. But then after listening to Jordan Pearson talk, it's like, forget all the education that they're getting from it. What they're missing though is something is far more, far more crucial into them integrating into society. And then I couldn't help but think how many times we've talked to on the show about you know, kids that we've, or young adults that we've interacted with today now, right?

That are 15, 16, 17, at workplaces, remember we've told stories of iPod's being in, no eye contact. Contact it's weird. I couldn't, right away I made that connection of, oh my God, this is the generation that had the iPhone from birth. This is also the generation that was unlocked down for a year or two away from separate and their friends. And just that's crazy. This is also the generation that was unlocked down for a year or two away from separate and just that's great.

So, combine them with missing, and who knows? Because I don't know everybody's story in their house with their parents, but you can't help but think something as powerful as the iPhone, the iPad, and these tools were introduced for the first time two decades ago into our society, and that generation is gonna be the most impacted from it because we didn't set any barriers

or anything like that. And so you have children that maybe they did get some play but they didn't get as much play as they would have. Had they been the generation before because they would have been forced to play with others or with their parents all the time and they wouldn't have the opportunity, the option to even grab that iPad.

So I can't help but go like, man, I don't care whether you think you did a pretty good job or not with that thing. It probably impacted that entire generation so much that, and we're starting to see that unfold in society. And when he tied it all into adulthood, workforce, exchanging ideas, working with, I just, everything, it all into like adulthood, workforce,

exchanging ideas, working with, I just, everything, it was just like, wow. I saw this one woman. I thought it was such a great thing that she said. Somebody goes, well, you're not gonna let your kids be on electronics all the time. Like, don't you want them to like be a part of society? She goes, no, that's the point.

Like, I don't want the BB like everybody else. And I thought to myself like, wow, like, you know, you definitely want a good, nice, courteous, loving, you know, person with good responsibility. But if you look around at the mass insanity, that's just, just, just is like, how do you keep your kid from going into that? They don't do what everybody else does. Which as a parent is hard. You're the asshole who's like. It's hard to be the gatekeeper.

Yeah dude, like oh my god, you know, talk about like how hard it is to raise kids. It just takes it to another level. It's like oh now I gotta be that guy. Now I gotta find other kids who's parents when I can't find where are they? Where are these other parents that are gonna be cool with this? Whose kids would be like this as well

and how am I gonna organize this? It's a lot of work. But it's like you're ostracizing them on some level. If it's not, they're not like fitting into like the mold that's in their area. Yeah, but I mean, again, she said like that. There's so much, there's so much though room and time for that, like that's really what the realization

that Katrina and I came down to and why we like removed the iPad completely. It's like, especially after hearing Jordan talk about two to four is like most crucial time. Like that is when they're piecing all that together. And it was so easy. We removed it like it has been back now. It's like it's been like gone.

Like it's not even a, it's not even an, it's an afterthought now of needing it or wanting it because we've already replaced it enough with back to interacting and playing. So you know, it's funny as's funny is we use television occasionally. I'd say every day a rail is to watch between 15 to 45 minutes of TV and it's usually with us. So we'll put it on and we make sure to interact with him when he's watching something like, oh look what happened or whatever. And he's got like four favorite cartoons and we'll use it to like when we're cooking or

whatever. So hey, when we're cooking dinner, you can watch TV, but we can also on our TV, put it on YouTube and pull up a video or he's had an iPad in the car on a plane before, right? You ever seen a kid like a two year old with with YouTube? But they do. We do not allow them. No, it's YouTube is a. He won't watch one video.

No, because he goes next next. We're talking about the last night. The reason why YouTube is so bad for kids. So it's like, it's like, it's like, it's like, can the kid tick, do you guys go give him tick talk then? Because it's built that way. It's built to be these short, quick, addictive.

He won't even watch a full, I could put the sale. He'll just get to, they've got, it's so good. It's the things underneath. At the algorithm suggesting the next thing because of the algorithm. And so it will pull them in. Literally, I could put cars on TV.

He loves that movie. Or I could find cars on YouTube. If it's on YouTube because of the suggestions on the bottom, he's like, click, click, click. He's gonna realize. We don't know how to do it. We don't know how to recognize this. Jim Feshee got mad at me yesterday

because I was watching the TV and I was watching through YouTube. And she's like, take it off YouTube. I'm like, I'm like, I'm right here. I'm watching with it. She's, I don't care. I don't want him on YouTube at all. He's not a lot of, because when he gets on YouTube, it, she's like, it's the only time I, it's where I have ever had a hard time pulling him away. Yep. Cause it, it's, and I'm like, wow, I'm about how good of a job they did on, on that. They made him. She, he made did on that algorithm. They made cigarettes. Yes, they've made cigarettes. Yes.

It's so funny that we think, you know, here's the other thing that we got to consider with this kind of stuff is we think, so, okay, addictive things are bad because they do bad things to you. But the fact that they're addicting by itself is also not good for you. Okay, so it doesn't necessarily have to be something that poisons you for it to be bad. The fact that it's addicting and the behaviors that that encourages is bad in and of itself.

So that's, again, that's what we noticed. Like literally, my son's two, what is it, two and a half? That's when we pieced it together. When he was two years old, we had let him watch. People watch more of the 30 seconds or one. Coco Melon are one of those shows on YouTube. And because of the suggestions, it just kept him.

I didn't even realize, because YouTube is YouTube, but then I was watching my eldest son's behaviors with it too, because he watches YouTube quite a bit. But then he's like, well, I don't do TikTok Dad, don't worry, blah, blah, blah, blah. But they have YouTube shorts. Yeah, I think they do. I was like, I looked at what is the difference?

It's not, it's no difference. It's literally the same thing. It's literally like the same thing. The algorithm is built almost identical to keep you going in and going in. It's why you'll go in to research a history question. You have the next thing you're watching, cats dance, you know, two hours later.

You can't tell me that that's not like patterning just impulsive behavior. No, it's brilliant. It's like from a short term like fixed. Entertain, entertain, entertain. Business capitalism, mind, speed, mindset. It's a brilliant, it's brilliant the way they created it. But it really you have to as parents

and as consumers, not just parents. Forget like, be careful yourself. Like, I mean, yeah. You absolutely can go down. I can suck for it. Even the reals for Instagram now. I'm like, oh no. Listen, I go, I'm full disclosure.

I deal with it. I go back and forth all the time. I go through a period where I put my phone up on the, we have this little, like, things where we put the phones on the wall or I put it on the counter. And then I'll find it's slowly creeping back into my hand and I'm on it, my wife calls me out. Oh, gotta put it like holy cow.

And I'm like trying to be like, being in a bottle, man. Somewhat, somewhat aware. And the other challenge of it is as a parent, it's hard to be a parent, mostly or a lot, I should say, because your kids need constant attention, right? Especially when they're little. So it's like, you got to do stuff.

What do I do here? You know, put this in front of him and watch what happens. And then he's just on his own. And I don't have to worry about him screaming or crying or whatever. And those dopamine hits over and over again. You know what happens? The brain, when it's flooded with dopamine over and over and over again, it becomes, he sensitizes to it.

It actually changes the way it's molded. Sure. So it's flooded with dopamine over and over over again, it becomes desensitized to it. It actually changes the way it's molded. So it's really crazy. But yeah, we were not aware of this. With my older kids, this wasn't something even people thought talked about. You know, I mean, you could look at it and say, well, maybe it's not good, but it's not like it is now.

So yeah, you're right, there's a whole thing. No, the argument back then was either adopted or didn't and probably what a lot of parents thought which I could have easily fallen in that too, is like, no, I don't want my kid to not be able to use these tools. Well, I thought of it like, I used to watch TV, it was a big deal. It's way different than television.

Yeah, yeah. Even TV is not the same as it used to be. Go on TV today and there's 500 channels. When I was a kid, there were three channels. And one of them had probably some of them. He had to be there at the time that it was programmed or it's like, you miss it, right? So there was like this understanding. And it wasn't like so much that you were sort of like choosing your own adventure every single time.

Yeah. All these things I tell you, I mean, this is all the stuff that, you know, we were talking last night about, I was actually talking to Steve about this because he was, he was a little bit younger. He's got his daughter is 12 or 13 now. So that would put him in his late 20s. I think when he had, had his kid and I'm like, you know, because he was watching me with Max, you know, here I have somebody over. It's a business relationship, very important conversation and time we're spending the next two days. And I guess it's the older dad of me. Like, I don't give a shit. Like it's my, I of me like I don't give a shit like it's my I come home I change my into my sweats it's my time for my son so I spent no time with

him in the afternoon he got to watch me play with Max the entire time and figured you and I can play with you guys right and so I do the blocks but I mean that's also the the older dad of me I you know older dad at me. The 30-year-old me who is as ambitious or more than today, I think I would have been telling Katrina, like, take him or go tell him to do this or leave me alone, Max, I'm trying to do this where I'm so aware of that or I don't know if I would have that awareness as a 20-year-old. I feel guilty, bro, because I have such a gap between my two, my four kids, that I was not nearly as aware as a younger dad, especially because I worked all the time, and then there was a period when I went through divorce, and I don't have them all the time. Like I am so much better with my younger kids.

There's just like whole like guilt that I deal with half the time, but I'm like, fuck, man, did I? Like, damn, I was not as good. Like the sucks. It's like, you know? It's always struggling to look back, you know? Like that. Yeah, especially when you're like, paycheck to paycheck,

you're just really trying to take yourself out of a hole. But yeah, I mean, just paying attention, like you see immediately what that, what benefit that provides your kid like in their behavior. It's just like, I feel like we see it right now. I mean, Katrina, I think I told you guys this off air. I don't think I brought it up on here, but maybe I did.

When I talked about the like, you know, like proud moment as a dad, because my kid's like all popular and stuff like that. Yeah. But I, after hearing the Jordan Pearson talk, I really feel like, you know, that's why. Like we did such a good job of playing with him so much and teaching him that like every day, that when he got integrated into society, like job of playing with him so much and teaching him that like every day,

that when he got integrated into society, like everybody loves playing with him, because he got to practice that. He got to practice it so much. So much. Yeah, and that, and he's well-liked. He doesn't play overly physicals. He doesn't hurt other kids, so like that.

He's nice, he knows how to share those kinds of play. He invites you. Yeah, all those things. And so then you see when he walks up and all these kids are wanting to play with him, you're like, the original feeling is like, oh, cool, my kids popular cool. But then that listening to that conversation

with Peterson, I go, oh man, that's really that playing out is that because we put that work in with them, he was able to integrate into society, even as a younger kid, because we had him in school really early and be a, you know, acceptor, right? And that's another thing that was, I was really, even as a younger kid, because we had him in school really early, and be, you know, accepted right. And that's another thing that was, I was really nervous about as a dad was putting him, because his speech was behind. And when you have a kid who can't communicate with a bunch of other kids who can, like a lot

of times they get into a lot of fights and stuff like that, because a kid can't use his words. And that was like at the beginning when he first got there, you know, he would, he would cry because he couldn't talk to the other kids and tell him how he felt or what he wanted. And so there was a part of me that was really nervous about like, man, like my son's behind on a speech and we're integrating him with all these other kids who can already kind of communicate

is he can have a really rough time with that and shit, he made out just fine, you know. So, as speaking of our kids, I tell you, I am like so blessed to have you guys as my kids' uncles because my two-year-old seems to have some athletic power. Oh, he's. I don't know. It is not a super intuitive, yeah.

Yeah, sure does. Oh, so the reason why I'm saying that is I am not into conventional sports. So I'm like, this kid, I'm gonna, you know, who's gonna teach him how to play this game? So we go to the store, we're at the store, and we were buying something, I don't remember what it was, and we go by the toy section, and I say, hey, pick out a toy.

And he goes, I want the bat, I'm like the bat. Do you even know what a bat is? Like, I never brought it back. I'm like, all right, so I bought him a bat and this little like phone ball or whatever. And he's like, oh, I want to hit the ball. So he must have seen this somewhere, I don't know where. Yeah.

So I threw the ball to him, and he freaking connects. He connects like, he connects probably 20% hit the ball. So he must have seen this somewhere. I don't know where. So I threw the ball to him and he freaking connects. He connects like, he connects probably 20% of the time. It was two years old, okay? So I take a video, I showed you guys, I'm like, you guys are gonna have to help this kid, as he gets older. Got him a T ball, a T, you know, T ball set up or whatever, all day today.

Bro, his, his swing is better than your pitch down. Yeah, I see. I watched a video, it's sad like this trying to get the pitch down. I did the kids just like. Yeah. Crank. Yeah, dude. He's he was born to play, bro.

You could tell. You could tell. I mean, that's what I was itching for still, man. Isn't it? There's like no cousin, uncle, somebody that you're like, oh, yeah, they were like destined for athletic. I must be just cuz. Just cuz.

Jessica's side. But I wanted this gotta be at least. See, Jessica. Well, I know Jessica's side, but I'm wondering, there's got to be at least, see Jessica didn't really play a lot of sports growing, she did as a little kid, but not a lot, but obviously she's physically gifted. She decided to do the silks when she traveled with Circus, when she worked for them and she was able to do that

within a, so she's got those, she's got those gifts, she'll say she doesn't, but yeah, right, anyway, honey, you know you are. I'm not at all. I did combat sports and I enjoyed that, but see now do you believe though that like, okay, and I thought I can't remember where I read this, but that because you had a kid now versus when you like that you've developed this better mind muscle connection. Like you've changed like some of your makeup that that influences that that

influences change in DNA. I think you're right. Like I've heard that before. Yes. Later on in life, if you trans for that. Right. I'd been working out forever with all my kids. Yeah. But where you are right now versus where you were at 22 is a huge difference. I mean, I don't know. I just the things I never really played on any of those sports organized. I just did it. I just did judo wrestling that kind of stuff. But it's just funny to see it be like attracted to Oh my god, your uncle Justin Adam. I just is the best. Yeah, I'm so

sports sports champion. Read it. That's all right. We'll bring him over. We'll play it. Hey, come here. Come back. Speaking of that, I was actually getting a little bit, well, I was a little fresh. Also too, it was fun. So Courtney decided, hey, you haven't done one of these crazy parkour videos in forever. Yeah, I've seen it. Yeah, I've seen it.

Like, I used to do, people didn't realize, I guess, like a long time ago, maybe like two years ago. Oh my God, longer than that. Longer than that probably, yeah. I think five years ago, I used to just do these dumb, like just full on run sprints, like in like trying like doing obstacle course out of wherever I was.

Grown man, injury himself, doesn't care. Doesn't care, like I just went for it, you know? And it was always to be silly and ridiculous and like not, like I'm not showing off my athletic prowess. Okay, I just have to like put that out there because like some, you know, there's always like a few turds have to like put that out there. He's like, and some, you know, there's always like a few turds in there, like in the comments.

That's like parkour. Oh dude, like I thought you were the mobility guy and like, you know, you're athletic. Like look at you, you can't even, anyways. So I gotta dress that. You really get that? Yeah, that was so cute. I didn't even see that.

Well, I deleted one of it, just pissed me off so much. I can't really do that. I got the other car. I didn't see anybody like that. He was being a shit just to be a shit. It's like, I'm like, look, dude, I almost, I was doing it to be silly and joking. But anyway, I had, I was just having fun and like,

obviously, it's inspired by kind of like an office, you know, if you've seen, you know, that episode, it was kind of like some semblance of that. But so yeah, I had the first, it was funny about it was the first run I did was so fast and like explosive that like Courtney couldn't keep up with me, like drop the phone and like didn't work and so we didn't even get the cut. And so I did all this stupid stuff and like, like that's where I like

and like got all bruised up and like scratched up and all this like I jumped off the very end and like rolled all Way down the hill and everything and like anyways So the the second one was actually like sort of the team the team down version. Oh, so we didn't even get you see the best one No, but but but it's inspiring me to put out something athletic just so I can say hey No, you man still got it. It's two weirdos that say dumb. I like the more fun. Oh, sure.

When you get that with fries, back when we are messing with liquid death and stuff, that's where I remember you first. Do I have to tell you guys, I forgot about some Courtney sitting here texting me right now and about the one of the properties and the landscaping. I don't think you guys know this. Doug definitely does this. This fool. So we have a landscaper that's fixing up one of the properties and the landscaping. I don't think you guys know this, definitely knows this, this fool.

So we have a landscaper that's fixing up one of the properties in Idaho, up front now, this dude milled a $450,000 check for a $450 check. Wait, wait, hold on, what? So we had a gardener, it was gonna cost us $450 bucks to get the land up because we're getting ready to re-want

another property in Idaho. Okay, our tenants are out, we 450 bucks to get the land up because we're getting ready to re-wrench another property. And I had a hook. Okay, our tenants are out, we're going to re-wrench it again. So every time that happens, we clean up everything. Okay. It's gonna cost us 450 bucks to get both the lawns. Doug mailed the $450,000 check. What the heck?

Doug. Doug. Oops. Thank God the gardener has integrity. It says he literally has a green thumb. Right. Wow. Oh yeah. It was a big mistake.

Obviously. It would have bounced. Okay. It would have bounced. Yeah, I knew this. I didn't even give Doug a hard time yet. Oh yeah, yeah. I was hoping you guys wouldn't find out. Yeah.

But hey, you know, that was one happy gardener for about five seconds. Wow. Okay. Yeah. So I was just probably writing some checks and we were doing some transfers between companies and I don't know. I just slipped a comma somewhere and you know. Yeah, but you just have to write an ex.

That's $450,000. $450,000, I already did. So there's like multiple mistakes here. I just probably, I'll blame it on like secondhand smoke or something like that. Yeah, I died laughing.'ll blame it on like secondhand smoke or something I died 455 I told good true. I was like what did he accidentally write $4,500 like he was it like it like sculptor

They got a diamond They got the gardener was like you know has in integrity and. Now what happens with something like that? If you make a mistake like that, first off, then, could they take the money and then you'll never get it back? Like, could that potentially? Oh, well, you know, the check has to clear first off. Well, let's just say it did.

Okay. Why wouldn't it, oh, you out of investments? So, so, so, yeah. So the account did, had nowhere near that much money in it number one. Number two, you take a check for that amount to your bank. Typically, there's a clearing time. Oh yeah.

So it's not like instantaneous. We're in to all of stuff. However, it could have ended bad. Yeah, it was my 20th to the forehours of Kevin Hart. Or is like, you see the way I have my bank account set up is like, you know, you don't remember that part? No. Okay. Oh, it'm gonna fly a fly.

Yeah, no, it's gonna fly. It's like a whole bit. I can do that. Let's just say, going forward, I'm gonna be a lot more mindful when I'm writing checks. Sometimes I'm like, we're trying to get out the door or something's going, I need a check for this. You know, it's like, I'm writing checks for it in 50,000. That seems like real.

It was an auto-sustained. I thought it was a- That's a funny dug. It was just happening. It was just check for as a dreamer was a mistake. That's a funny dug. It was just a happy... It was a check for as a dreamer chrome that it gets every... Okay, so... Just for the record here folks,

I do not do a dreamer chrome. Okay? I just want to let you know that. This is all a myth. Is Youth Elixir? Is Black Market Youth Elixir? We did find a nice filter though. Youth Elixir was...

Youth Elixir people got a $450 check. That's not enough. That's not enough for one of the companies called Gardner. Yeah, it's Gardner. Oh my God. That buddy. Wow. Yeah, it's dying out.

Hey, speaking of properties, how's the park city one doing? Doing good. Doing what's the name? Steve could just stay there. Steve went up there last week. In fact, after he stayed up there, I think there was a good, I think eight or nine inquiries from him posting about this.

He loved it. He was just like, dude, this is epic. What you guys got? So glad everything was working for him. I know, that's what's cool. Now I feel better about talking about on the show now because we finally got, I mean, literally, it took a year to get everything in there.

And of course, the one thing that we built and put together was the thing that was in the song. You knew that was going to happen, right? Of course. Of course. So everything works there. Everything is set up at that place. Like, yeah, he said it was just an insert.

So the song has got the rocks in it. Does that mean you can throw a water on it? Yeah, you put that in. Yeah, you put that in. Yeah, you put that in a little scoop or so you could pour water, make it steam. So it's like steam slash sauna. Yeah. Like, we can even get to on top. Yeah, you put that into the little scoopers, you can pour water, make it steam. So it's like steam slash sauna. Like, we can even get to experience it.

Yeah. Oh yeah, I built it. Well, we have yet to go. I've even, all the times I've been there, I still haven't even, yet to go experience it. Wow. We have been building it. And so every trip out there has been work,

buying furniture, putting things together, like planning, like. Well, you know what's been cool too, is seeing some of the videos where they actually went through and went through all of our recommendations and we're like, oh yeah, this was great. All the restaurants and stuff. Yeah, it's cool to see they, you know,

took the time to go through all that. Well, and that's a goal for, like, so partly why I want us to go out there and just go experience it so we can build on that list. Right. Where we go out there and it's a bad thing. Yeah, we're going there for three days and let's go do more things and see what else is cool to do on here. But yeah, it was cool to see that, to see the people that stayed up there that actually

like did everything on the list and enjoyed all the food. That's awesome. Yeah, yeah. I mean, I gave it a year to build this thing, right? Like anything else, you, of course, I want it to be cranking and super successful for us in the first year, but the reality of it is, like you have hiccups, you have setbacks,

you gotta, I mean, we don't even have the photos and videos of it updated. So I think when you go to myimpoundparkcity.com, I think it looks all right. I don't even think it gives the full feel of how cool of a house it really is because they're like the original photos. So I gotta give it a while for people to go experience it,

build a reviews up. So I think I predict by this winter coming up, it'll be hard to get into. It'll be cranking like that. Good deal. Hey, I wanted to tell you guys about a cool area of research around CBD and cannabinoids. They've been looking at it now for a while or looking at these compounds. These are found in the hemp plant, right?

To protect the brain during or from trauma. So they do studies where they'll give like rats a stroke and then see what the effects are. I know it's to see what we do to rats. And when the rats have CBD before and after, the effects on their their brain function is I mean largely protected. Yeah, so why is this research good? They're looking at it for professional athletes in sports, like football player, soccer players, people that there's lots of head impact where they could be using. Yeah, they could use hand, you know, cannabinoids.

So not marijuana. So no THC, the other cannabinoids are not high to help protect against those kind of repeat trauma. Is there any neurogenesis attached? Because I know, like for me, I felt the impact of CBD way years later, right? Like I've, I've still been on this quest to regain a lot of memory recall

and really help in that direction. And CBD was like the start of that. Yeah. It really did start. I felt like a physical difference. Yeah, CBC has been shown to stimulate neurogenesis. That's another cannabacromine, I think, is an able to cannabinoid also found in the hemp plant.

What do you think of this prediction? You think that in the near future, we will start to see it infused into multivitamins. It becomes like a daily vitamin thing. Maybe for specific types of multivitamins, where they're like anxiety or pain or maybe memory they'll throw it in there. I can see, I don't know about a general multivitamins.

I mean, I still feel like a general, all that would still apply, like who would not want less stress and anxiety, who would not let something that's neuroprotective, who would not want that? That's a good question. Yeah, that's a good question. Why wouldn't it make it into a general multivitamin? I mean, that seems like it would be, and there's enough research now around it that there's

no adverse effects to it, like there's... I mean, it's definitely, if you take real cannabinoids, you do feel good. So you do notice something. It's not like Because I know there's a lot of crap out there. You'll take it. You don't notice anything like the company where we work with Ned If you take a dose of their product you'll feel it in 45 minutes. You'll feel like good. You just feel good You're not high, but you feel you definitely You know notice something. They also show in studies that it actually, the way that it works on pain, is not just through the anti-inflammatory effects. We should think, oh, it reduces pain because it just reduces inflammation. No, it does that plus. It also acts on the part of the brain

that processes pain. So you actually, you actually perceive the pain less as well. Different than opiates. So it's so interesting. Really interesting. It's a pretty interesting science. And it's exploding because the endocannabinoid system, so it's a market still, it's a lot. I think the last time we talked about, and then didn't we bring up the growth of it? We were trying to speculate on if it was still on the rise

or it was plateauing. It was something ridiculous. It's exploding, I thought. Yeah, cool. Do we have a shout out? I do. I want to shout out the, we shot it out last time. You shot it out the guy, the Irish guy, right? Yeah, oh, there he is. I want to shout out the other guy, Pat, who was the first speaker.

I know you didn't get to hear all of him, but his stuff was fire. I actually, I actually, I'm glad to see only. Yes, Patrick would see only. I actually think he was the best speaker. So he was the I mean, you could tell he's done a numerous like speeches. He uses like really good. Yes. Yes. What's his, uh, oh, that's his Instagram is Patrick Len Sioni, which is spelled L.A.N. C.I.O. and I and then his underscore. He also has a, so I bought one of his books.

I can't remember what was the name of the book that I bought. I had to look it up. I think you did too. The five dysfunctions of team is one of his books. He's got a podcast called At the Table. Okay. But the guys, I mean, in front of the group,

he was absolutely fantastic. Great stories, super great engagement with the audience. I'll totally listen to his podcast. I don't know yet a podcast. Amazing information. Awesome. Organifies a company that makes organic supplements for health, wellness, and performance.

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All right, back to the show. Our first caller is Cara from North Carolina. Hi Cara, how can we help you? Hi, nice to meet you guys. Same. Yeah. Wow, thank you so much for having nice to meet you guys. Same, yeah. Wow, thank you so much for having me on. I'm so appreciative, really.

Yeah, no problem. So what's going on? So I had a question. I'll just read my questions. I don't get lost. And if you have any questions about my background, please let me know. So I about to start a maps program. I want to know how to maximize my nutrition while doing the program. If my goal is to work out for longevity, is it important to bulk and cut

and go through phases or is it healthier to be more stable throughout the year? Additionally, how important is it to hit your protein targets? I love intermittent fasting and time restricted eating, and I don't really want to give that up, but I do have a really hard time hitting my protein and not feeling grossly over full. So I just kind of want to see if you have any advice or thoughts on what's more important to prioritize for longevity, and then to also potentially not sacrifice building muscle. Oh, good question. Yeah. Okay. So they're just real quick. There's a myth that you could eat in a way like we talk about maintenance calories, right? So like eating at maintenance. The reality is you're never really at maintenance. The reason why somebody's body maintains is

because they are in a surplus and a deficit and it tends to balance out. That's really all it is, okay. Now, is that better than going through periods of bulking and cutting? If the bulking and the cutting are extreme, yes, but if the bulking and the cutting is not extreme, then you're probably better off going through periods of eating in a little bit of a surplus and in a little bit of a deficit because there's benefits to both right the surplus tells your body you're safe you're not under a lot of stress you can get stronger you can be fertile your hormones can balance out the cut tends to get you a little leaner there's some longevity benefits to that as well but it is a little bit of a stress on the body and humans didn't evolve

we evolve that way. We went through periods of feast and famine, right? So you're better off, you know, kind of changing your goals and trying to build and trying to get a little leaner. And if you want to do it for longevity, I wouldn't go extreme in any one of those directions. As far as fasting and time restricted eating, That's not a longevity practice. I know a lot of people advertise it. They sell it like that.

They sell it that way, but really the, if you look at the health benefits of fasting and time restricted eating, the health benefits come from the fact that you're in a calorie deficit, really. If you compare two groups of people, one is a calorie deficit, one is a calorie deficit, or the other is calorie deficit, one does a calorie deficit, or the other is calorie deficit,

one does time restricted eating, the other one doesn't. The benefits are almost identical. The only difference would be maybe the psychological, potential benefits of fasting, that's why spiritual practices will use them. Now, I will say this with restricted eating and fasting, women tend to be far more sensitive to the stresses of going long periods without food than men.

Okay? So, I've seen women who didn't even eat in a calorie deficit, but do fasts that were too long, it would cause them to lose their periods or have hormone imbalances. So, from a longevity standpoint, I wouldn't even practice it. And if you do, I would look at it as more of a spiritual practice, and I would save it for like every three months, do you like a 24 hour or 48 hour fast type of deal from that standpoint? Do you have any idea, you mentioned that hitting protein is difficult for you. Do you have any idea about how many grams a day you hit right now?

I would say anywhere from like 30 to like 100. Yeah. So I would definitely feel like I'm not like consistent with it. But I would say my time or strict is eating is very extreme. So I usually eat between like three and six. Yeah. So it's very hard for me to like eat a lot protein in like three hours. There's no way. I mean, look, why are you restricting your time to such a short window? Because I have done a lot of reading about fasting and it was something that I came across that I thought, like letting your body, letting your body like rest

from digestion, like I heard, or what I read was that it would have a lot of good benefits on your brain and like, just a lot of benefits in general, because your body doesn't have to constantly be working to digest whatever you just ate. Yeah, this is why I hate our space so bad. It's all wrong.

I mean, there's some truth to it, but you're not doing yourself a favor. By actually what you're doing right now, I'll tell you, is you're actually teaching yourself to restrict and binge. So it sounds like because then you got three hours to hit a hundred grams of protein in your question. It says that you feel grossly over full. So does that feel like a healthy? Let me ask you this, does it feel like a healthy behavior?

To do, to go from one extreme to the other every day? No, probably not. But I do like, like the feeling in the morning of like not, of being in a fast and state, like you're very like alert. So I'm kind of worried about giving that up. Do you know where that's coming from? Where it's coming from? Yeah, why you feel that way?

No, I don't know why. So in the morning, cortisol spikes, it's supposed to. It's an energy kind of stress hormone. And the longer you fast, the higher and the longer you get that cortisol spike until you start to develop some resistance to cortisol, which, you fast, the higher and the longer you get that cortisol spike until you start to develop some resistance to cortisol, which, you know, that can look like hormone imbalances. It could look like loss of libido, energy crashes and stuff like that, right?

So you said interesting. Are you noticing some of that? Um, a little bit, but like, I, so I did just recently stop taking birth control. So I would say a lot of my hormone changes. I said, I would have said it was because of that. But now here you say this, I'm wondering, like maybe if like, I have tried to eat a little bit more in the past like a couple of weeks and like some of that has come back. So maybe that's why as well.

Yeah. Here's the other thing too, when you're taking birth control, you're masking your body's signs to an extent. So you may feel the negative effects of this restricted eating more now that you're off birth control. So I would tell you to stop doing what you're doing and you can eat breakfast, but make it a protein meal, make it a protein fat meal. You'll still feel good. You're not gonna get any of that insulin ups and downs.

And go ahead and eat throughout the day. And you'll start and go back to your training and see how you feel. I bet you're gonna start to feel a little bit better, a little bit more balanced as a result. And hit those protein targets. Yeah, and in turn, I mean, have you had issues with digestion before?

Is that something that kind of led you in that direction? Or? Exactly. Yeah, I have like really slow mobility and like, like IBS. So like that was something that helped a lot with limiting when I ate because like it gets my body time to digest.

Yeah, so I think the smaller meal kind of strategy, and like what's else, I'm getting with getting your protein in first thing, it's gonna help with that, but I mean, obviously cutting it off like around six or before bed, I know from a two, is a huge thing in terms of digestion and like that interrupting your sleep patterns as well.

I'm glad you asked that, Justin, because so I'm gonna give you an analogy to kind of explain what's going on right so it's like I sprained my ankle okay so I stopped walking and guess what my ankle doesn't hurt anymore. Did I solve the problem right? No yeah. Right so if you have digestive issues not eating is going to feel better because you have

digestive issues right so it didn't fix the problem though. So what might happen once you start eating more regularly is those digestive issues are going to start to potentially come back. I would recommend that you work with a functional medicine practitioner, get your gut tested, and see if there's some dysbiosis, if there's something you can change or add, because yeah, you are going to feel better by not eating if you have gut issues, but that doesn't mean that the problem is solved,

and then you'll run to other problems as well, and the gut issues will resurface. I'm speaking from personal experience, until you treat the root, so I'm glad you asked that, Justin. At the bare minimum, become more aware of what foods versus just food in general, right? So you'll probably find as you start to introduce more meals, um, that you will start to notice this again, but be aware of it's not necessarily food

in general, but a food that you're introducing that might be causing the problems. Obviously, if you work with a expert, they're going to help you navigate through this and figure this out, but the bare minimum, even if you're not hiring an expert, you should at least be paying attention like that for yourself, maybe making notes. Whoa, when I eat this type of food, or when I pair these foods together, it just feels like it sits like a rock

and so you can become more aware of those things. But yeah, I just, I think it's really important that you get your protein intake. It definitely is important if you're gonna build some muscle. That low of protein intake while also lifting, you're getting the benefits of burning calories, moving around some like that, but for the body to adapt and build muscle,

it's gonna need somewhat of a surplus and some protein in order to do that. So for those of us, and then also for all, and I don't know what your plans are for the future of having family and kids and some protein in order to do that. So for those of us, and then also for all, and I don't know what your plans are for the future of having family and kids, and so with that, I mean, you're gonna want your body in that healthy state for you to have regular menstrual cycles also. Yeah, Karen, are you in our functional medicine,

you know, the holistic health group on Facebook? The key holistic health. No, but I have heard about it a lot. All right, let's get you in there. So you could start to talk to people in there and see if you end up working with a functional. Now, on just generally speaking, okay? So I'm gonna give you some general advice.

This is not specific whatsoever, but it may help. When you start to eat throughout the day, avoid the major offenders. So I would avoid gluten. I would avoid processed sugars dairy Start there. So go no dairy no gluten processed sugars Make sure you your fiber intake is adequate, but don't get your fiber from gluten-containing foods

So like a good breakfast would be like You know protein like eggs with some meat and some berries and I get your fibers got some carbohydrates And you've got your proteins. You can also add psyllium husk To your to your meals with a with a full glass of water if Motility if low motility is your issue, but yeah, get in that group because they'll help you out But yeah, not eating when you have good issues does feel better, but it's not solving the issue Yeah, interesting. Well, I'm honestly really surprised by this answer, but it's very informative, because

I feel like there's a lot of trend right now on interming fasting. So I really thought you guys were going to be like, oh yeah, you can do that, but. No. I mean, we wrote a book on it, right? We wrote a whole guide on intermittent fasting and it does have some benefits to it. But again, that's case by case. And the way most people are using it,

I think we don't advocate for. I think that it's better. I would never use it with a client like you. I love using it for like my competitors that were like orthorexic. They couldn't miss a meal. They'd eat six meals every day and they would freak out if they missed one meal.

I would actually, I would teach them how to intermittent fast to show them that, look it, this is not only, not gonna hurt your body if I'm gonna help you. And so for that person, I like it. Somebody like you, I don't see a lot of value in it. And it doesn't mean you can't keep some things. Like I know Sal suggested the morning breakfast. I think I agree with that,

but I mean, just opening up your eating window two to four more hours would also be a good start. Yeah, it would be a good place to move in that direction of getting to that place to where you eventually will be eating a breakfast in the morning and throughout the day. So there are some benefits to mealskipping sometimes too. Yeah, but I'll tell you, I think you should start

in breakfast. I think what's gonna start to happen is you're gonna start to notice side effects like your hair, your nails, your good balancing hormone effect. Yeah, so I would say eat that protein breakfast with some berries for the fiber, right, go. But yeah, go in that group, okay? I will. Thank you. And I will say, see, I got the seed, right go. But yeah, going that group, okay? I will, thank you.

And I will say, see, I got the seed, it's incredible. Yeah. Oh, thank you for advertising that. You got it, thank you so much. Yeah, I mean, that was, I mean, I know what that feels like. I say, oh, I'm stuck and eat, I feel way better now. Yeah. You're not solving.

Yeah, totally. Yeah. Yeah, when you have that difference that complete contrast, it's like, oh, I, when you have that difference that that complete contrast It's like oh, I should be doing this a long time, and you just gave yourself Well, such a great analogy you gave with this brain nankle on the walking cuz like oh eating you're gonna need to walk Are you gonna not walk the rest of your life? You're gonna not eat your life? Of course, I'm going to do those things and so it's like oh, I guess when you put it that way

I'm not really solving the problem, just avoiding using what I need to use. What happens when you don't eat is all the bacteria in your gut gets somewhat starved. It doesn't disappear, but it goes down because it's not being fed. Then you feel better because the overall bacterial load is lower. Then you start feeding yourself and it starts to come back. Again, you're like, oh, I guess I shouldn't eat. That's not really the issue.

But I think the big thing here to pay attention to is just how terrible our space is. They'll take some truth. Face palm. And then we called it. We called it when fasting became a thing. We called it. We said, oh, they haven't figured out a way to sell this yet,

but they're going to, and it's going to become a trend and people are going to do it, and it's exactly what happened. So be wary of anything that the fitness and health space just sells as the, you know, panacea. I wonder, I wonder too, is if she wasn't taking birth control, if she would have already noticed signs of like losing her period early on by those, those stats, small of an eating window, that low of protein intake, and she looks like she was really lean. I bet she would , she probably wouldn't even have in her period on a regular basis if she

was continuing to eat like that. Our next caller is Marco from California. Marco, what's happening? How can I help you? Hey guys, so I kind of have a question about calories and protein. So nice to meet you guys. I've kind of been new to you guys since February. You guys actually helped me a lot physically. Um, I've lost like 60 pounds so far. And just listening to you guys kind of helped me like a little bit mentally to just see you guys talk.

Um, but to get into the question. So I'm type two diabetic. Um, I've worked with my physician and nutritionists and they recommended a keto diet. I kind of took it a little too far. I went a little more into keto vore where almost all my food is straight up meat. The only bit of carbs I take is from my supplementary protein shakes. So because of that I get about 190 to 200 grams of protein a day, but my carbon takes about 10 to 20 grams But I do supplement with the electrolytes I have stuff that I'm working with my tuition is to make sure my nutrition isn't going down. I'm not I'm not like down on that stuff But my main issue is because of my diet. I'm only eating about a thousand calories a day.

I know I've heard about this stuff you guys said before and that kind of is bad, but I don't feel hungry at all or anything. But I've been seeing a lot of weight loss and I've been getting a lot stronger. My bench went from a plate to two plates in 10. So yeah, I mean, if I'm reaching my protein intake, does the calories really matter? Is my main question? Okay, hold on a second. You're eating a thousand calories a day, almost like around 200 grams approaching a day, and you're only having 10 to 20 grams of carbs. Are you eating like just like topia and pure white chicken breast?

Are you sure you're calculating your calories, right? Like what kind of... I'm eating 100 meters, so everything, like I'm putting it in, that's what it's telling me. What kind of meat are you eating? It just depends on the day, like today I'm eating a bonus chicken leg meat. Sometimes I'll eat like carne asada,

sometimes pork, sometimes fish. I mean, I'm going based off what I weighed out and everything, and that's what it tells me. Okay, all right, so a couple of things. You are of course losing weight because your calories are low. And number two, eating such a hype, this is just for people listening.

When you eat a lot of protein, it really does crush your appetite. So for people who aren't sure if that's true, it does. It'll definitely crush your appetite. So now, the other thing I'm gonna say is I'm also gonna make sure that the caveat here is that you are working with a physician in a dietician So nothing I'm gonna say if it's different from what they're saying you go with what they're saying, okay?

So let's just put that out there, but I would increase the amount of fat that you're eating to get some extra calories. That's all Yeah, I'm getting about 100 grams of fat a day Okay, so the math doesn't make sense our math is off your math is off something's wrong with what you're adding in there Yeah, you got four you get math is off. Something's wrong with what you're adding in there. Yeah, you got four, you get four calories. You get four calories. You'd be at almost a thousand just from the protein.

Yeah, the protein, let me, let me, let me be like 800 and something just from the protein. Let me do the math for you. Okay, if you're eating 200 grams of protein a day, that's 800 calories. Right. If you eat, let's say, 15 carbs, that's another 60 calories. And if you eat 100 grams of fat, that's 900 calories.

You're at 2000 calories So I guess I'm doing something wrong there. Yeah, that's what I thought it didn't make it so I thought man Yeah, you in order to do that 200 grams of protein to 1000 calories you have to eat like all way protein. Yeah, like Still strong. I'm like what yeah, your calories are are off there. I think you're not adding the fat in properly or something like that. So it's basically whatever your protein intake is, times it by four.

That's for the calories of protein. That's just from calories of protein. So you're eating almost a thousand calories from protein alone. Yeah, and then the fat is nine calories per gram. And you said you're getting how many grams of fat a day? A hundred. Well, for today, I already done my math for today from what I'm eating

On that 160 grams of proteins. I'm gonna add some more chicken when I get home and I'm at 80 grams of fat Yeah, yeah, you're definitely okay, bro. You're actually at a you're on a decent. I mean, you're still low calorie So here's it here's the one thing that I'll see you're fine You're what you're doing, following a keto this way, you're having nutritionists that's paying attention to stuff, all that stuff is okay. Now my only concern, if you're a client of mine, and what we would be talking about is we're training together,

is is this sustainable for you for a long period of forever? Like, do you want to eat this way forever, where we just have basically steak and meat and chicken and fish, just protein all the time? And do you never see yourself introducing carbohydrates? And if that's the case, the things that I'd be concerned about is, okay, well, we're doing low-low calorie for such a long period of time and all proteins and fats and carbohydrates, knowing that one day you're going to gonna wanna reintroduce that stuff.

And so that's where the challenge becomes there, is when we make that transition from eating the way you're eating now and then saying, hey, I wanna be able to eat these other foods. At that point, this is where the real challenge kicks in. So I would wanna know from you, like, do you love eating this way and this is how you wanna eat forever?

I do like it. And I'm not going to lie. Sometimes I will eat some food here and there, like some tacos or like a sandwich. So I'm not like extremely super strict on it for the most part, but I am really straight at the same time. I don't know if that makes sense. Yeah. When did you get diagnosed with type two diabetes? About two years ago, and then I started working with an actual nutritionist, like January,

so I dropped most of the weight since January to now. Is it pretty well controlled? From the most part, yeah, I'm on insulin, I'm on that foreman, and even having me on the ozampic too. Okay. So it's pretty good right now. Okay, yeah, you're gonna be okay at some point when you start reintroducing your building muscle, that's one of the best ways to improve insulin sensitivity.

But I mean, your calories are higher than you think, and you're getting stronger now, it all makes sense, you're doing okay. At some point when you wanna start reintroducing carbohydrates, I would work with nutritionists and monitor your blood sugar. But if you've built muscle and you've gone a while doing it this way, you're probably gonna be okay

so long as you don't go off the deep end. And so when I start introducing carbs again, should I be like lifting harder or slower? Or just keep lifting more carbs? Just keep lifting. I love, no, not do more cardio. Not do more cardio. That'll be the one no, I say.

So, what I love to when I have a client that I shift to a new diet or we start increasing calories or carbohydrates to a new routine. So, let's say you're following our map Santa Bolog right now, seeing the great results in this cut. And they're like, okay, you and your nutritionist decide, I feel great, I've leaned out a bunch, now let's start, you know,

adding carbohydrates back in the diet, let's increase calories, let's start building some strength and more muscle, I would switch the program, I'd go to a new program, and any program, doesn't matter what it is, could be strong man,

could be split, could be any of our other routines, but just switching it to like a novel routine will benefit you because you're now reintroducing more calories. Are you following any of our programs now? I've been looking at them. I just don't know which one to start with.

I'm currently just doing PPL, TTL. Oh, okay. I'm going to send you a map, Santa Balak. Okay. That sounds good. Yeah, we'll have you do that one. Okay. And then I know you guys talk about it.

There's a bunch of rest days on that. Like, can I still like go to the gym on the rest days? Yeah, sure. Yeah, you do trigger sessions on those days and if you want to continue doing the cardio that you're doing, that's fine too. Just don't do a bunch. Okay.

Don't add extra stuff. Okay, I just do like half an hour in the treadmill. That's fine. That's totally fine. Okay. All right. Hey, one more thing, Marco, if you want to make that cardio more effective for your diabetes,

instead of doing 30 minutes on the treadmill, do 10 minute walks after breakfast lunch and dinner. So it's still 30 minutes a day, but do it right after you eat 10 minutes each time, and you'll actually get a better response. It'll actually start doing two a days, so I think we can have that form in the morning to do my cardio because I haven't had time to do it after work Okay, well listen if you split it up the way I set it After your meals it's gonna be better off and I'm gonna give you one piece of just one warning, okay

Don't go overboard because you it sounds like you're trending towards the place where you're not gonna be able to maintain Yeah, bro waking up at four eating only me that if you were my client That's the only thing you and not going to be able to maintain. Yeah, bro, waking up at 4, eating only meat. If you were my client, that's the only thing you and I are talking about right now. I'm celebrating the win right now. It doesn't sound sustainable. No. Is that my concern is everything's going smooth right now and then some outside thing that

has nothing to do with working out in fitness happens in our life to kind of throw a curve ball. And then we don't just kind of fall off. We fall off the entire deep end and then now, or like having a tough time getting back. So just be mindful of that. Just be mindful as you add things as exercise, nutrition into your routine.

The idea of this stuff is that you can see yourself doing it forever. If you can see yourself get up at four o'clock in the morning and go in for around 30 minutes, then fine, I'm not gonna tell client, don't do that. Very few people I know do that consistently forever. So as you add stuff into your lifestyle to help you get leaner, keep in mind that's what you're gonna need to do to stay there. So if you don't see yourself doing that forever, be cautious

about just adding more and more to the routine. And also, that doesn't mean you can't get there without doing those things either, because there's more effective ways. But unless you're like, do you work in the fitness industry, do you wanna be a trainer, or is this like your passion for the rest of your life? No, I think it's more like,

I've been being most of my life, I'm kinda like the lightest I've been since, like 15 years, honestly. Yeah, that motivation's gonna go away, okay, so stop the 4 a.m. cardio. Just stop doing that and instead walk for 10 to 15 minutes after breakfast, lunch and dinner. It's a much more sustainable approach. Much more waking up a 4 a.m. is not. And in the motivation you have now, we're like, oh my god, I'm not fat anymore. He's going to go away.

That's not gonna stay with you forever, trust me. So try to apply what I said, because you're already going down the wrong path. It's gonna manage his insulin better that way too. It's gonna be better all the way around. Yeah, it's better for you. It's better for everybody, but it's really better for you.

I mean, you're gonna notice a difference in your insulin spike. So just watch what's, do what's out of staying and you'll see a better, better results. Okay, all right, man. That's good. Thanks, Marco and you'll see a better better results. Okay. All right. I'm good. Thanks Marco. Thanks for calling in, bud. I think you guys have a little. You got it. Right. I really enjoy when, uh, when people say things and you're like, what?

And then you do the math and like, okay, that was wrong. Because otherwise he sounds like a unicorn. Well, it just sounds like you're breaking the laws of physics. I mean, a thousand calories a day. And I'm getting stronger and I'm losing weight. I'm like, wait a minute, let me do the math here because this doesn't make any sense. I was eating closer to 2,000 more.

That makes a lot of sense. It's probably what is eating. Well, it's not crazy bad. It's still very low. Sure. It's still very, very low. Like, you know, 60 pounds, that's not bad. It's not too bad.

I wonder where he was at before, right? Yeah, but here's a deal, though, okay. Cardio, I crazy right now. Only meat. Yeah, you're right. O'Zimpy. Yeah, yeah, yeah. I mean, he's throwing the whole kitchen sink

at to get there. My biggest, if this is my client, I'm scared to death of what happens when an outside force, I lose our job. Yeah. We have a, if someone passes away, I get hurt. Something happens that throws you off your routine for a week or two. And you go off the deep end because all these things that you've built into your...

Actually, you mentioned the ozempic. That's also suppressing us out. Yes, so you go off that. Double whammy. Yeah, your appetite's going to go up. So just Mark, go caution your brother on the direction here. Again, the thing that we always talk about

with like if he hired us, can I know he hired a nutritionist and that their job is to make sure nutritionally he's getting what he needs for the essential stuff, right? Our job is to think of something that this guy's gonna be able to do sustainable and get him to his results. I'm still going to put this guy in a

position to build muscle first, which is still going to is going to help him be in a type two diabetic muscle. So it's the most impactful thing he'll do. Yeah, so I'm going to I'm going to I'm going to build I'd rather build muscle on him even though he probably hates being so big and having all that extra weight. I still know that that's going to benefit us in the long run. He wouldn't have to do so much to get down to that weight. Our next color is Susanna from Maine. Hi Susanna, how can we help you?

Hi, well, I have a question. I always learned that the breathing rule is to exhale on the exertion. Inhale is not exerting. And I recently had a personal trainer certification, the instructor said, that's not always the rule. And when you're pulling something towards your torso, you want to inhale. And then you would exhale the other way. And I just blew my mind and I've tried it with let pull downs.

It feels really weird. And he said it had to do with shoulder external rotation. Yeah, he's right. Do you know why? Yeah, so you know when you do a row, how you want to expand your chest and stick your chest out, pull your shoulders back. It's hard to do while you breathe out.

So breathing in brings the rib cage out. Expensive. And it gives you more space to get that scapular retraction. Now here's a deal with breathing. Okay, people overthink it. Yes. It's like this is like, like, like, like, like, look at it. Now you're like, yeah, like, now you're like, thinking about what you gotta do.

Like, naturally, what we do when we exert ourselves is we either hold our breath or we grunt or we kind of like right. So what's happening when we're breathing like that? We're breathing out, but we're doing it with a tense core, right? It's like right in martial art, martial artists or boxers will talk about either a ki or you hear boxers do that, you know, breathing type thing. They're breathing out with exertion while maintaining a tight core. The truth is the only time I ever had to tell somebody to change their breathing was the client that just held the breath the whole time.

And then I'm like, oh, you gotta start breathing, right? So it's over. You're just going to have to spill with my clients because this is such a common question. And then they'd ask me, like, hey, I've heard this and I've heard that. And what just was to you, I say, okay, ready, take notes. I'm gonna tell you what you need to do, I say, okay, ready, take notes.

I'm gonna tell you what you need to do. Breathe. Just fucking breathe. Literally just breathe. And the reason why I would say this to them is that, for example, there's gonna be times when we're training over the course of this year, when I'm gonna ask you to do a 10 second negative.

What do you do? Breathe in for 10 seconds. And you're, you know, of course you're not. You're gonna end up probably taking three or four breaths. And there's to be other times when I want you to do something explosive. Roo like that. And you're not gonna breathe in and out in one second. Or a max.

You're gonna hold your breath. Yes. I think the only valuable thing to really focus on is beats of to be able to provide yourself with the type of like tensing core stability. So like, so you know, if you to take time in learning that and being able to maintain a nice tight core while you're still able to like inhale, get adequate amount of oxygen and breath work, but still be able to maintain the tightness. I mean, that's really like the main thing, especially when you're loading a lot of weight

in your back. No, it's a great point, Justin, and what he's explaining is your ability to draw your core in, right, and tighten up around that spine and brace while also I'm doing it right now, right? So I'm bracing my core, but I can still communicate, breathe, and talk. That's an important technique to be able to do that. And that's where I want my clients. I want you to be able to brace that core tight while also still be able to breathe and

talk. That's way more important. Yeah. How long have you been a trainer for? Oh, I'm not. I'm not even. I'm not even. Okay. You just get started. I just get started. Yeah. Okay. Good. So it seems like such an important topic. And as I was playing with it was like how I didn't feel braced as I was inhaling and pulling. Yeah. So that's, I guess an art form. It is, so look, this is,

I'm glad you're a new trainer. So I'm gonna tell you something, okay? When you're working on a client and you're training them and they have to focus on their posture and the muscle control and where they feel something in technique and form. And then you're gonna tell them to focus on the posture and the muscle control and where they feel something and technique and form. And then you're gonna tell them to focus on breathing,

that's an automatic thing, you're going to mess them up. This is a big mistake a lot of new trainers do is they tell their client to focus on 50 different things. And the client's like, ah, I don't know what to do, grip the floor with your toes, squeeze your glutes, make sure you breathe right here, look over there, like, okay, this is, I even heard a trainer once tell a client, push your tongue to the roof of your mouth, why you're doing this exercise is it activates

some whatever muscle, and you could tell the client was just like, okay, I don't, like it's like trying to teach somebody how to throw a ball and you tell them 50 different things. You get them and like, yeah. Yeah, don't worry about the breathing unless you notice like it's an issue. Less or not, yeah.

And then when you do focus on breathing with them, just breathe with them. That's the only time I would work with a client on breathing is when we were practicing full diaphragmatic breathing. We weren't doing exercises. I had them on the back, on the floor, make your belly rise before your chest,

get that full diaphragmatic breath in. That's all we're focusing on because breathing is such an automatic thing that if you tell someone like right now If I tell you right now while we're talking to count how many times you blink your eyes Like look how self-conscious and weird you feel right now that you're thinking about blinking your eyes something That's automatic, right? So I wouldn't do that while they're exercising unless you notice this an issue. I wouldn't even mention it That's that because I come from a I'm a yoga instructor kind of moving into this new world, which is with amazing fabulous new world, but but breath

has always been numero uno. So it's kind of well, so let's unpack that for a minute. Right. When you're talking about yoga and I want to calm your central nervous system and relax, get in this meditative state, it does become very important. It's a very good, it is a major process of getting you to calm down, relax the central nervous system and get into those positions and to stretch and do that. When I am strength training, less important.

It is not, I don't want you to relax. It's more bracing, yeah, there's more bracing and and be being intense, so it isn't on a priority list. Now does that mean there's not value in learning how to brace for like a one rep max and think that yes, but the 99% of the clients you're gonna be training, the number one thing you just need to look out for is them holding them.

Yeah, okay, so here's people who hold their breath. I'm so glad you said you're a yoga instructor because it is extremely important for yoga because you know That what you're in a position and you're challenging your body's range of motion and you feel like you're tight And let's say you're in pigeon or something like that and your hip is stretching our tendency is to hold our breath Mm-hmm. Okay now holding your breath actually tells you're seeing us to activate your muscles So you can't relax my my hips can't relax as I'm holding my breath.

In that case, you want to do what's the opposite of what feels natural, which is breathe through the pain. Now, if I'm trying to lift a weight and I'm trying to activate the muscles of my hip, then you let me go ahead and embrace and do that with my breath. That naturally feels natural. I'm not trying to get you to relax your CNS in that particular case. So, I think your practice with breathing is wonderful and teach that to your clients through yoga positions. Yes, through yoga positions, through stretching in between sets. I think that's phenomenal. In the sets, don't make it too much of a focus because it'll throw them off. All right, so great. That's really, that's so great advice.

I'm so excited that this question came up and that I's really that's that's so great advice. I'm so excited that that's question came up and that I've been exploring and that you guys are there. I'm really tickled to be part of your show and thank you. Yeah we appreciate your support. I'm going to send you maps prime pro because you're going to become a new trainer. I think that's a very valuable program for trainers. Thank you. Yeah I'm just thankful. Thank you. You got it. Thank you very much. Okay, bye. Bye, bye.

Thanks. You know what? I always forget when you talked to new trainers, the stuff that you used to think was important. Yeah. You know? That's such a common one. Totally common. I used to love to just like do that to clients like that.

It makes it ever, yeah, even more sense for coming from her yoga background because like, like she said, this is like the first focal point that you're trying to establish with people in the class. I remember specifically learning that in yoga class, because I breathe for strength training, right? So I'm holding a stretch, and I'm like doing what I naturally do, which is brace, and the instructor goes, when you do that, you're telling your CNS to stay tight.

I'm like, oh, you're right, so I started breathing relax, and all of a sudden my muscles loosened up, totally different, so it makes a lot of sense. Yeah, and I guarantee there's some trainers who are gonna hear this and they're gonna be like, oh, that is, oh, you've got, barking insane, how important it can be.

If I'm learning or I'm teaching a client and we're like one rep max type bullshit, like we're gonna put a little more emphasis on the, you ain't doing that with a beginner though, right? Yeah, no, you're not. I'm not one rep maxi with any of my clients. Yeah. So it's not something I'm gonna teach somebody like that.

And your points, perfect that they have so much they have to think about. It's like a golf swing, right? Like there's so many things that you're thinking about to just add another thing that really is not quite up there on the list, especially as long as they're doing it. If you are breathing and you're not holding your breath, you're fine.

And if somebody's lifting something heavy, they naturally will grunt. And what they're doing is they're breathing out with brace. That's what that is right there. So by the way, for gyms who tell people not to grunt, it's like you're messing people up. Our next caller is Alex from Rhode Island. Alex, what's happening, man?

How can we help you? It's wrong. How's it going? Good to see you guys. Yeah. What's up? Um, just so my main, my main question was, um, I'm pretty active. Um, I'm 30 years old. I mean, reactive most of my life, I usually go to gym two three times a week. About a year ago, I got a diagnosis of scoliosis. Um, in the past year, it's kind of been, been my main concern. I was a little bit more active. I was a little bit more active. I got a diagnosis of scoliosis in the past year.

It's kind of been my main concern. I just want to get back to where I was about a year ago, but I guess I still know where to start or what direction I should be going on. Should I be focusing on my imbalances with my back? Should I just work out as is? I'm not sure I just I don't know what direction I should be going in. Good question. So how bad is this? You just got diagnosed. So it must be kind of mild for you not to really see it till now. Yeah. It's

an S curve. They say like I've got x-rays done, like non-inflammation, nothing like the structural integrity in my back is good. But I'm just, I'm uncomfortable. And I just, I don't know, is this something I could like work past or is this something I should? Yeah, you work with it. Yeah, you can. Okay, so I'm glad you asked this question.

We actually get a lot of questions on Scoliosis in our Instagram page. So there's some truth and then some a little bit of myth behind how to train with scoliosis. So there's some truth in unilateral training being very valuable for people with scoliosis. The myth is that bilateral training has no value. That bilateral training is wrong because of the person's scoliosis, you never want them to train both sides at the same time. The problem with that is that everyday life involves bilateral movement and lifting, and

you will develop patterns that will strengthen you lifting things bilaterally that are going to work for you in everyday life. We don't want to shy away from those. Although it's not, quote unquote, balanced, it is going to be for you because you have to develop some compensations unless you can restructure your spine, you're going to have to develop some compensation. So your workout should involve a good mix of unilateral and bilateral training. Now, if you haven't done unilateral training or a whole block of unilateral training, then

I think you should start with that. Like a map symmetry would be wonderful. Perfect for him. And I think that that would probably make you feel a lot better. And then from there, I would go ahead and do some of our other programs. Make sure you interject every program with a symmetry. I mean, he can almost get away with running it. Yeah, definitely. Oh, because you got the end at right. Yeah, you can almost. Oh, because you got the end of it right? Yeah, because you got the end. Yeah, we suppose that. You could almost run that program is written for you.

That's a good, that's a really good program for you to follow almost indefinitely. It's not that I'm saying what sales set is wrong, but that program is so complete for what I would want to do with you as a client. That's what it would look like. It would have the nice to match your component in it. It would have unilateral work predominantly,

and then occasionally we'd introduce some bilateral stuff for Sal's point, and then go right back to that unilateral nice. So it's a perfect program for you. Do you have that program? I don't think I do. We're gonna send that to you. We're gonna send that to you.

And by the way, I'm glad you got the imaging done because that tells us that your pain is probably musculature. It's probably not structural, which means that it can be solved and it could probably be solved pretty quickly. Yeah. And I know psychologically it's hard to get a diagnosis if you know if something that you're not prepared for initially and so that might be like a little bit put you back in terms of like what can I do, but you're going to be surprised so that might be like a little bit put you back in terms of like, well, what can I do? But you're gonna be surprised, especially like going through like a symmetry

on how, you know, that's gonna make you feel overall strong and adequate and functional. And, you know, everything else, like you're gonna be doing just fine. And, you know, you're gonna build muscle and strength just the same as you would previous to this diagnosis. I've had several clients that were diagnosed with scoliosis that were pain free, built amazing physiques, could do what everybody else should do.

So you absolutely have massive potential ahead of you, like to Justin's point, it sucks to hear something like that, but yeah, do not be discouraged, do not give up. The move is for you to train that core strength, train the unilateral work, the isometric set that we have in symmetry, be consistent with it, you'll be alright, man. Now Alex, you said it's an S curve. Is that like chifosis? Is that what you mean by that? Or is it like a lateral curvature in the spine? It's more of a chifosis. Okay, you're okay. It's not like a major's not major right? It's like a like you said It's kind of like a mild

It's mild. Yeah, so like the image in your show like hey, I have slight deviations, you know at these you know a couple points, but I don't know that's super It's been concerning because I just like I want to be able to get back to where I was before but like you guys just talk about it It's it's very reassuring. Yeah, I'm gonna say we're sending you some training. You're gonna get back there. Follow that. I would not be surprised at all for you that you would feel a lot better at the end of

it. Just make sure you train with perfect form and don't go crazy with trying to push yourself at the way slowly, right? Yeah, just work your way through it slowly. Watch the strength increase substantially. Awesome, awesome. All right, brother, thanks for calling in, man. Yeah.

Thank you so much. No problem. You know what's funny about this? Is, so I used to train, like, train a few surgeons, and I remember one of them orthopedic surgeon, he said, you know what, Sal, he goes, you took a hundred people outside, and if you image them, half of them would have something,

half of them would have nothing, and then the half that had something, half of those would feel something, and others wouldn't have nothing. And then the half that had something, half of those would feel something, and others wouldn't. And then the people with nothing would feel something. He goes, this whole thing is like, sometimes there's obvious stuff, and other times it's like,

I know. What's going on? And Kifosis is like, that's super common. You'd see that in so many people. Yeah, I'm glad you guys made the point to, this is an example. I mean, everybody, I would be like this, but this is where you become like hyper vigilant

about the technique. Like, before I ever add more weight to the bar with this client or a heavier dumbbell, it's like, ooh, let's make that even better. Like even tighter, right? Yeah, and why I'm doing that form a t- it was because in order for him to have the most beautiful, perfect form, his core has to be just locked in

and his body communicating perfectly together. And that, for this type of person, becomes even more important than the average person. But I've had plenty of clients that were diagnosed with this and built the most amazing physique. So many had no pain in the average person with the health. I bet you had, at some point, it's a little bit excessive,

quite fleshy. Yeah, I'm sure I've actually, I've never actually had them diagnosed me, but I do have that. You think you're butt out, yeah. This is true. Thanks for noticing. No, just for instance. Look, if you like our programs,

and you want to follow some for very, very low cost, go to Instagram, my pump media for under $5 a month, you'll get a free workout hooked up every single week. You can also find all of us on Instagram. Justin is at Mind Pump Justin. I'm at Mind Pump Sal, excuse me also find all of us on Instagram. Justin is at Mind Pump Justin. I'm at Mind Pump Sal. Excuse me, Mind Pump to Stefano.

And Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. 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.com. The RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically

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