Mind Pump: Raw Fitness Truth - 2163: The Pros & Cons of the Arnold Press, the Ideal Calorie Surplus to Maximize Muscle Growth While Minimizing Fat Gain, the Best Foot Position for the Barbell Squat & More

Episode Date: September 15, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: You may be struggling with weight loss because of bacteria! (1:39) Another update from Sal on his latest Ketamine therapy session. (18:27) Eight Sleep is on a whole other level! (42:45) How the greatest hypertrophy gains within a rep come from the stretch portion. (49:44) Shout out to Harmoine Stone. (53:42) #Quah question #1 - What do you guys think about the Arnold Press? Many people say it's a waste of time. (55:10) #Quah question #2 - How much of a calorie surplus should I be in for minimal fat gain but maximum muscle gain? (1:00:54) #Quah question #3 - Barbell squats: Is there a best way? Toes pointed straight forward or out? (1:05:09) #Quah question #4 - How would you say your relationship with your wives changed through their pregnancy and after having kids? I’m super excited for my husband and I to be moving towards that phase, but also nervous about how things may change. (1:09:30) Related Links/Products Mentioned Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 30% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! **Save $150 on the Pod Cover.** September Promotion: MAPS Symmetry | RGB Bundle 50% off! **Code SEPTEMBER50 at checkout** Prolonged transfer of feces from the lean mice modulates gut microbiota in obese mice Ketamine and Treatment-Resistant Depression Mind Pump #2155: The Art & Science Of Building Perfect Butts With Bret Contreras How To Do Chest Dips For A BIG Chest! - YouTube Mind Pump #1122: How To Build An Impressive Chest Harmonie Stone, LMFT Visit Hiya for an exclusive offer for Mind Pump listeners! One Arm Arnold Press- Improve Shoulder Mobility & Development Mind Pump #1950: Shoulder Building Masterclass Mind Pump #2160: Macro Counting Master Class Mind Pump #2105: How To Become A Muscle Mommy Mind Pump #2135: Barbell Squat Masterclass Squat Secret! - How to Find Your Natural Squat Stance Mind Pump #2092: How To Cultivate Amazing Relationships With Adam Lane Smith Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Bret Contreras PhD (@bretcontreras1) Instagram Adam | Relationship Psychology (@attachmentadam) Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in history. This is Mind Pump, right? Today's episode, we answered listeners' questions. Now this was after an intro portion. And the intro portion we talked about current events studies family life

All kinds of fun stuff Intro today was 50 minutes long then we got to answering the questions You could check the show notes for timestamps if you want to just fast forward to some of the parts you're most interested or listen the whole episode That's what we recommend by the way if you want to ask it's a question that we might pick for an episode go to Instagram at My pump media we give you the opportunity to do that every Sunday. Now this episode is brought to you by some sponsors. The first one is seed. This is the world's best probiotic hands down

that you can take. Check them out, get a discount. Go to seed.com-flour-slash-mind-pump, use the code MindPump, and get 30% off. This episode is also brought to you by Eight Sleep. This is a sleep system that goes on your bed, uses AI technology and cooling and warming technology to

Optimize your sleep like never before This is phenomenal Adam talks about it in today's episode. It's pretty crazy. Go check them out get a discount Go to 8 sleep.com forward slash mine pump 8 is spelled out. So 8 sleep.com forward slash mine pump and get yourself a huge discount We're also running a sale on some programs. Maps Symmetry is half off and the RGB bundle half off. If you're interested in either one or both, go to MapsFitnessProducts.com and then use the code September 50 for that discount. All right, here comes the show. All right, you want to hear something crazy? You may be struggling

with weight loss because of bacteria. That's right. Your microbiome may be what's getting in the way of you and your fitness and health goals. No jokes, studies show that bacteria play an integral part in fat loss and in the behaviors that can result in weight gain or fat loss. Literally, studies are showing this.

It's pretty crazy stuff. Don't be a poopy gut. Well, that's a great. Or at least a healthy poopy gut. Let's make a t-shirt. It seems good to love that one. Yeah. Don't be a poopy gut.

Do you know that? Okay, so do you guys remember when I first brought up these weird studies where they would do fecal transplants? Yeah. Yeah, well they're mice. So crazy. Okay, so for people who aren't familiar with these,

and they've repeated these studies in the sample. With humans, didn't they? At one point. I don't know if they did these in humans they might have. I've heard they had like pills that they've taken. Just in the morning. I was gonna sign up anyways. So in the animal studies, what they did is they took

obese mice and they took lean mice. And they literally did what's called a fecal transplant where they took the microbiome in essence of the lean mouse, put it in the obese mouse, and then the obese mouse got lean. And here, yes, it's crazy. Just simply doing that causes to get lean and then vice versa.

The obese mouse, they took their bacteria, moved it to the lean mouse, and they gained body fat. I think the biggest takeaway from that is, just highlights how little we know about what the gut is responsible for. I mean, we call it the second brain, right? It's, and we still don't know everything. It's completely responsible for

or what it could manipulate or do. We're, I feel like we're still learning so much in that department. And it's crazy that it's not talked about more in the health and fitness space, especially in the body composition, body building, like, it started to on my way out. You started to hear more and more competitors, like diving into it a little bit more. But to me, I think there's a lot to be said here on why somebody may or may not be losing weight or able to

change their body composition because they have something going on. Here's what we do know, right? We do know, because you're right, it's so complex. There's a very complex relationship between your microbiome and your body and your behaviors and your metabolism and your hormones, pretty much everything, because we co-evolve with these bacteria. In fact, you probably have more bacteria cells than you do human cells. Okay, so in essence, I mean, I could literally say you're more bacteria than human from a number of cell standpoint. But here's what we do know. We do know for a fact that obese individuals have a certain type of microbiome fingerprint and lean individuals have another one. OBS individuals tend to have less diverse microbiome makeup than lean individuals. And

we do know that when you take obese individuals and you give them like bifiddo and lactobacillus type bacteria, these are the most common bacteria you'll find in probiotics that they tend to have better insulin, better fasting glucose, and there are studies now that show that there may be some fat loss associated. And so people are like, well, what's causing the fat loss? Well, this is where it gets really weird. One, and the most obvious one is it influences your behavior. So your microbiome can definitely influence your cravings, how much you eat, how much you don't want to eat.

And that's obvious, right? If you want to eat less, you're going to eat less, and you're going to get leaner, if you want to eat more, you'll eat more, and gain body fat. But here's where it gets really weird. Your microbiome plays an important role in how food is broken down, how energy is utilized, how efficient you utilize energy or how inefficient you are with energy use.

Meaning, two individuals consuming the exact same calories could have vastly different results because they're microbiome and the influence it has on how those calories are utilized and how their insulin levels are and all that other stuff. So it's really crazy stuff when you break it down. I think this kind of points back to when we were talking about the majority of people are probably have some kind of gut issue. And walk around blissfully ignorant with whatever's going on in terms of like some of their body signals and just kind of repeating the same patterns. And really, there's a lot of influence

like your gut bacteria, your micro bacteria has on a lot of cravings and decisions. And there's a lot more to it that I think, like if people really take the time to peer into that and try to solve a lot of these issues, their bodies just gonna work better. And then all of these other pursuits are gonna happen more likely.

Well, I've had, I don't know how many you guys have had, but I mean, we've been removed from training clients day today for quite some time. So I imagine this is only worse, but I've had more than just a few handfuls of clients that I could not get to the bottom of why we weren't losing weight. but I've had more than just a few handfuls of clients that I could not get to the bottom of why we weren't losing weight. Exactly. And then they went and saw a specialist

and found out that they had some serious gut issues and fixed that and then all of a sudden, they start dropping weight. And so I mean, how many people are patented? That's why I really don't like the over subplication of calories and calories out movement way too complex it's way too complex than that and it's way more nuanced and even though that science still applies and is in communicating that and getting somewhat of an understanding for

the average person is important it's not not the end-all be-all, and the people that have done all the calorie counting and done and tried all these different diets and still can't figure out why they're not losing weight, or their body isn't changing, many times it has something related to their gut, at least in my experience. And again, I've been removed from training day-to-day clients for a long time now, and I know it's only getting worse. Look, here's my personal experience. This is just me, okay. This is my personal experience,

because I've dealt with on and off of gut issues for probably over 10 years now. And I've gotten a lot better with my gut health. And for me, I've already, I've got it down to the number. My, when my gut is off versus when my gut is much better, the difference for me is 10 pounds of lean body mass and about 3% body fat. That's huge. Massive.

That is massive. When my gut is off versus when it's on, I'm a different person and how I react to exercise, how I feel emotionally, how I view the world, you know, my inflammation, like pretty much everything. We used to think that the brain had no connection to any of the stuff because the brain is like this sterile place. If you get back to your brain, that's a bad thing.

We now know there's something called the gut brain axis. They communicate very closely. The gut and the brain communicate very closely. So we now have studies that show that supplementing with things like lactobacillus, pothidobacterium, and others can reduce anxiety, reduce depression, improve feelings of confidence, reduce sea reactive protein. I mean, it's crazy. That's how important it is.

And you mentioned it was the second gut. That's where we produce a lot of our second brain. It's where we have the second highest amount of serotonin receptor. This is why you feel things in your gut. It's so strange, too, by the way. I was just going to say that. I love when my favorite part about this is when things connect back to like old wisdom. Is that weird?

We've been saying that, oh, trust your gut. Yeah, trust your gut or I feel it in my gut. Like, you know, like, there's been this fall of your heart. That's another place. That's the third highest concentration of those receptors. It goes brain gut heart.

I mean, these are all the places we talk about feeling things. And people have been saying that forever. And yet we've just now kind of made this connection. Like, which is, again, also, like, you know, how much further are we gonna go before we connect the dots on something else that we had no idea about, that there was like old wisdom That's been telling us that what's weird to me is it's easy for us to

Conceptualize things that we think because the brain also has consciousness that we're aware of But when you look at at the heart and the gut from a receptor standpoint There's a knowing that comes from those two areas as well. It's more of a behind-the-scenes subconscious knowing. This is where that terminology comes from. I feel it in my heart, or why the heart is associated with love, huh? This is an organ that pumps blood. Why is the heart mean love? Why do we feel things that... Why do we feel things in our gut when we're nervous or scared? Do we get those butterflies? Or, you know, mentioning I feel at my gut when it comes to intuition. Nobody talks about intuition coming from their brain.

Like, oh, my brain is telling me something's off. They're going to room and they'll be like, yeah, let's get out of here. Why? I don't know. I feel at my gut, something's off, whatever. It's very interesting and very strange. We've known this for thousands and thousands of years. Finally, science is catching up.

And if you're trying to become more fit and healthy and you don't pay attention to these things, it will be almost impossible. It will literally be almost impossible. Talk to anybody with really bad gut issues and they'll tell you like you ain't going anywhere until you solve that. You're not going to build muscle, you're not going to get stronger, you're not going to burn body fat if your gut is off. Now it's true that it's super complex, but we do know that there are certain bacteria that seem to be beneficial in most people.

I named both of them, but there's variances in both of those. And the kind of probiotic you use, if you use a probiotic, makes a difference. Now, studies show that even dead probiotic type beneficial bacteria seem to have a benefit. So even if they're not alive, there seems to have a benefit. So even if they're not alive, there seems to be some benefit.

It probably has to do with offsetting maybe other type of bacteria in the gut or there may be some signaling that's going on, but it seems, well, it doesn't seem, the most of the benefit comes from live bacteria and even more benefit comes from that bacteria being delivered to the places that they need to be delivered because consuming bacteria straight in the mouth oftentimes gets destroyed in the gut.

Well, that's where a lot of the other brand probiotics sort of fail, right? Yeah. Is the delivery process, so it doesn't really end up getting to where it needs to go. And, you know, the stomach sort of does its thing and dissolves most of it. What I used to think was, this is what I, early on, when I was learning about this, they would say, buy refrigerated probiotics, because then the bacteria's alive.

If it's on the shelf, it's gonna be dead. And so then that's what I would do. And then I learned like, I remember I was talking to a functional medicine practice years ago, and he said, yeah, that's not great either. I said, why? And he goes, well, are you refrigerated? Like you're gonna eat it.

It's gonna die so quickly as it goes through your system. So it's better than nothing, but it's still not great. Well now we have technology where they can deliver stable room temperature bacteria in capsule designed to go through the digestive process like food to release the bacteria we're supposed to. So we work with a company called Seed. They're the most advanced company when it comes to probiotics. They actually have a massive gut simulating machine where you can put the capsule in and you can see what happens to

the capsule. You can capture where the bacteria come out. Are they alive? Are they dead? To my knowledge of the only company that does this and this is why we chose to work with them. In fact, I've taken, I've probably taken over 25 different probiotic brands. This one is the one that I've used the most consistently that has produced the best results for me. But nonetheless, if the bacteria is beneficial and it's in a capsule, you're going to get some benefit for most people. And probiotic supplements are not expensive.

They have such wide-ranging benefits that, by the way, unless you're dealing with some kind of bacterial overgrowth and your functional medicine practitioner advises you not to take probiotic because there are cases where you don't want to take extra bacteria. Besides those people, it's probably the one supplement that everybody should supplement with in some form or capacity, including children.

I give specific types of probiotics to my baby, my baby children, my nine month old and my two and a half year old because the data is showing just how beneficial it is. I was going to ask you the next time we actually were going to be talking about seed. It was, do you recommend, I've admittedly said that I've been really inconsistent with my probiotic and I know I should be better. with my pro-财, and I know I should be better. And right now I'm on this kick because of Dr. Cabral and I've been, you know, I don't know what you call it, detoxing or cutting out dairy, whatever out of my diet. Do you think it would be smart for me to be consistent

in taking that right now? Also, should I wait for the 21 days? So I was gonna tell you this morning, but I wanted to save it for this episode. So remember how you said you've gone off dairy and Then you had a little bit of it and you got this huge flare up. Yeah, what may be happening is this Your microbiome adjusts according to the food that you consume. Okay, and what might have happened is you might have developed some sort of a bit of a protective microbiome makeup to the dairy you were consuming. So you still had intolerance.

Right. But the bacteria that breaks it down was living off of it. And so you got some benefit. You got some protection. You stop consuming the dairy. Microbiome changed. Now you're even more sensitive. So yes, I think taking seed every single night consistently

will probably help with that whole process. And just bolster your gut health. I just didn't know if I should do that because it would skew potentially. No, okay, so it would be only. Unless you're specifically told not to take, so when I had really bad SIBO, yeah, I was told,

don't want to populate anything. Don't take anything yet. That's where I'm at. Yeah, let's wait till we get a little better and then start taking it. Shave that down for a while. Yeah, but it depends on the individual and what they find in your SIBO test or whatever.

But generally speaking, most people, like a multivitamin almost like it should be something that it's a regular. Dude, it's such a piece. It tells you back to your popularity and you got what it can't be about. Totally. And the problem is this is that with probiotics,

in extreme cases people notice the benefit. They're like, oh my God, I'm not constipated anymore. Or, wow, my heartburn is better, or my diarrhea is a lot better, right? Or bloating is a lot better. So these like big outward symptoms, but there's these lower level symptoms that people, unless they're really paying attention to,

aren't super perceptive. It's like when you used to train a client, and then you would point something out and they'd go, oh yeah, like I do notice that. So what I recommend to people is if you're not taking a good probiotic, go with a good one, obviously we recommend seed, and start paying attention to things that aren't so obvious, like mood, sleep, ask your partner,

if they're honest with you, hey, have you noticed any differences in my mood, in my attitude, pay attention to inflammation, stiffness, have you noticed any differences in my mood, my attitude, pay attention to inflammation, stiffness, your skin, your hair, all the things that you might not necessarily notice unless you're really paying attention, and you'll probably notice some benefits. You'll probably notice that, you know, things are working out, but it's crazy. This is a really, really crazy area of study. And at some point, you know, this is just going off on a little tangent, at some point, they're probably going to be able to create a individualized, you

know, probiotic for you and a specific moment for whatever you're suffering from. We're far away from that. It would take AI, I think, to be honest, but at some point, like this, this, the promise of this is pretty remarkable. Well, I remember when we first started working with them, and maybe I keep forgetting to look at Succer, so I was talking to my cousin who's asked me about the probiotics and like what C'd be and so great. They, I remember, who was it that we had on our show

that was representing them when we first started years ago with them, and he was sharing like the team they have are like the world's best leaders in this space are all collaborating and working on on this company. So yeah, no, they're like they're ahead of everybody in that space. So you can find maybe another probiotic that is, you know, good, but if you want the best and no, you're getting the best, like they literally have the most best. What happens to me?

There's the team right there. Well, look at that. We'll make sure we put that in the edited video. What I noticed with probiotics, I've worked with a lot of companies, or I've taken, I should say, a lot of different brands, is that some of them give me no benefit. Some of them give me benefit,

but then I have to go off of them at some point for whatever reason. Like I'll take them for a while, but then I have to go off of them at some point. For whatever reason, like I'll take them for a while, and then I'll start to kind of get negative effects, and then I'll have to switch to something else or go off for a while. Seed is the only one that I've taken now, I don't know, how long we've been with them, three years? That I've taken consistently every single night,

empty stomach, right before bed, and it's just good, every single time. I take no other probiotic, and I wouldn't even go back to any of the probiotic. Nothing's had that kind of a benefit. So, all right, so I want to give you guys a little update on My ketamine therapy. Oh good. I've been waiting to ask you did another session. Yes, I was last night right it was last night Another crazy epiphany. Bro, it's this is it's groundbreaking. You know your gay now, huh? I meant you guys I was like man these guys are.

What is this feeling? I could only tell by the way you looked at me, you know what's the thing I knew about. Something like that. I don't see gender, I just see people. I'm such a good person. No, that's not what evolved. That's what happened.

You're bad, Jay, come up now by wife. I'm gonna get some good news and bad news. What's a good news? I had a breakthrough, what's bad news? I got a divorcee. No, that's not what happened. So the data and the studies on ketamine are crazy. So I wanna start there, I've said this before,

but there was one study that showed that people would do, I wanna say one treatment a month, I think was like an eight month period, and these were people with treatment resistant depression treatment resistant depression in the world of therapy, psychotherapy You know medications like SSRI or whatever like these are people that you just you can't do anything about like all you can do It's helped them numb and live in the world. Treatment resistant depression is like

having terminal cancer. It's like the doctors are there and like, okay, we're going to make you comfortable while you die or whatever. It's like one of the hardest things to treat. Same thing with extreme cases of PTSD. It's like, okay, we're going to teach you how to cope with this, I guess, in the world. Well, the study showed 50% cured. Okay? Cured. They never used that word for depression. There's never, they never say in any study,

it's always like improves. Yes. Cured, gone. It was gone. They didn't have depression anymore. 80% had substantial symptom relief. So a majority of people saw tremendous benefits. Half were totally cured.

And the cure or the symptom relief, they people saw tremendous benefits. Half were totally cured. And the cure or the symptom relief they tested six months after, so they stopped the treatment, six months after, stuck around. So, we're talking about, yeah, and this is why ketamine was FDA approved. We're talking about a breakthrough like we haven't seen in the treatment. No. Some of these things. How hard is it for the average person to find a resource like this? Because it's not like I drive around and I see clinics that are... They're exploding. Are they?

They're exploding, yeah. So do you see it like opening up like clinics like similar to like cannabis and TRT and what we've seen it like that? This is like, I mean, for people who are, for business investors and angel investors like this, I mean, I'm looking into this because I can't believe the impact and when you look at the studies, it's crazy enough. I'm now experiencing it. Is every state, FDA approved for the whole country?

The whole country. I don't know how, so this isn't like so, guys, psilocybin's only moved in certain counties. This is federally approved. Interesting. I wonder what, do you know why? Because I've heard similar positive benefits of doing therapy on psilocybin MDMA and now ketamine. Yeah, so psilocybin MDMA were never federally approved drugs. They were they were on the scheduled list. There's a lot of loot. There's a lot of regulations

stuff to get through. They have a stigma behind them, magic mushrooms or party drug. Ketamine was already approved as a tranquilizer, okay? So it was already there as an approved drug. So that's probably why. I think the other reason why is it's not a classic psychedelic in the sense that like you take some to the side bin, you might see some stuff. It might hallucinate a little bit.

Maybe, right? Yeah. You know, MDMA at one point was used for therapy. I think that'll probably be the, I mean, in my opinion, that'll probably be one of the next ones to come out because that one, I think, has more, like people tend to not have negative experiences with that, I think. That's my own personal experience. But ketamine was the first one.

Ketamine is not a classic psychedelic. It's called a disassociative. It radically improves neuroplasticity, radically. So like if you want to learn something or change how you think about things in the week following ketamine therapy, that's when you need to do it. And you should probably, and that was a form of this, but I've read more about this, you should probably avoid things that you don't want to model your brain.

So you probably should avoid doing shit like being on social media too much or watching bullshit TV or. Because it'll like, sickin' old news. It could, right? It could go in either direction. So it's like you're in this like hyper plastic state. So was there, okay, so then based off of that,

where they're like a protocol, you were supposed to follow leading up into it then. So you make sure that didn't happen, or do you just learn that off your own research? This is what the therapist communicates with you and says, hey, you probably don't wanna go, get in a bunch of arguments, or go stuck in traffic and get super pissed off,

and probably wanna feed yourself things that you want. Think that you're shaping your brain. So whatever you're consuming, be aware of what you're consuming because you could really take advantage of this hyperplastic state. That was really what it was. Because it lasts for like two or three, maybe even four weeks of hyperplasticity after one session. Okay.

Interesting. So is it almost like it's reversing the age of the brain, like bringing you back to like childhood when your brain is super, I mean, I guess that would probably be a fair comparison. I don't know if it goes that far. Like I don't think I can learn a language and not have an accent type of deal. But I mean, based off of that, it sounds like that would almost be like a similar. Yeah. And also, if you were going to learn a language, like there would be some benefit to that. Well, so here's the other side of it,

because someone might be like, oh crap, that's kind of scary. What if, whatever. It makes you non-reactive and calm. So let's say you do have a stressful event, two or three days after your ketamine session. You're less likely to have this extreme reaction, which then could model the brain. You're more likely to handle it in a way where you're calm, and you can see kind of what's

happening, not take things personal, and that will positively shape your brain. So let's just say, for example, giving example, let's say you and your partner, you guys get in this same argument all the time. Every couple has this, right? Every couple has those, I don't know what they call them, like these arguments that are just repeated and you kind of have to accept them, right? And they trigger you. So you get home, your wife is like,

you did this thing again and you're immediately pissed off because we've talked about this 50 times in a row. She's mad, you're mad, she said each other off type of deal. Well now, in this particular state, you go home, she's mad at you, you don't take a personal and you're like, well, okay, I see what's happening here and it makes your feel this way because of this and here's what's happening for me. So now your brain can model itself after

that experience and now you become less reactive to things that might have triggered you before. And everybody has triggers, right? Some people, it's money, some people, it's, you know, spending time with other people, or, you know, maybe someone, yeah, whatever, right? So improves or increases the odds that you're going to have positive modeling for the weeks that follow. I mean, this is exactly how I try and explain my experience that I had with Katrina

on the psilocybin. I mean, this is like, we had a break to, what you're explaining is like, you have an area where, you know, we've been together for 13 years, but there's a couple things that we just, we don't see eye to eye on. We see different stuff. Yeah, we're, and so, you know, we've learned to navigate through that or avoid that conversation or we know that the other partner is sensitive when that subject comes up.

So we've learned to make it through those things and we're okay. But never have we ever felt like one has truly understood the other person or agreed ever on that area. When we had that breakthrough, that was it. It was like for the first time, and she literally said those words, like, I see you, I understand, I get it now. I don't, at this whole time, I could never connect the dots on the way you thought about this for the first time I understand it. And then now going forward, anytime that subject comes up, it doesn't, it's never ever the same.

It's not the same anymore because she now is like ultra sensitive to how I process and think that's that scenario because she now sees it from my perspective. And I too hers, right? So we eat mutually had this experience like that. So I don't know how to break that down scientifically of what's happening. I know what you mean, because I've experienced that now.

I think it's hard to understand unless you experience it and what that feels like. But it's pretty wild. I know for me, each session has been different, which is wild. You would think it would be the same experience. It's not. It's different each time. And each time it's pretty wild. I know for me, each session has been different, which is wild. You would think it would be the same experience. It's not. It's different each time.

And each time it's very valuable. I had one that was really hard. I had another one that was more. A joy for me. A joy for me. Yeah. Then this other one that I just had, I had all these, like, I became,

my awareness around certain events became more broad and complete, which is mind-blowing. I didn't realize, I mean, I guess logically I could have understood this, but you don't really know it until you experience it. When things happened to you as a child, pivotal moments, you tend to compress them in a timeline, you tend to forget certain events, not make certain connections, you make certain assumptions, that's your belief, and you never question it because you don't even know to question it. It's like, oh, that's what happened.

Oh, yeah, that's what happened. This is how it is. When I went into the session, you know, there were certain things that happened as a child for me, and then I realized the timeframe. I thought the timeframe was much shorter than it was. And I was like, oh, no, no, this happened over the course of two years. And this is how it started. This is how it ended.

Now, okay, how do you confirm that? That's confusing to me. Because you remember. Oh, so like all said, you were having like vivid memories of... You're there. Oh, wow. You remember. You remember and you process.

And then you be, you know why? Okay, so this is the best way I can explain it. You, your brain, your mind protects you, or creates coping mechanisms that become a part of who you are, and it becomes your operating system. It just is. Well, this explains the theory on why we tend to do this like with, you know, dark times or trauma that's happening in life.

It's like, it's black. Correct, you know, like I have a lot of space in my- You don't remember. Just don't remember anything because my brain is almost like pruned it off because it's like, it's better that we don't even think or know about that. It's just a survival mechanism.

Yeah, as you say, so is this proved that you don't really delete your memories, right? They're in there somewhere in terms of being stored, but you're just protecting yourself from the harm of it or the perceived sort of harm. Do you know, to that point, did you know that, I read this study the other day, that if you've had trauma in your life,

you're 50% more likely to have an autoimmune issue? Probably. Oh yeah, that makes sense. Oh, yeah. So, you know what I'm saying? So, yeah. So, I've had this trauma stored it somewhere. So, it's affecting the body, potentially even externally,

like in my case with likes. But, you, in that while? Again, to old wisdom, this is like what a lot of people talk about, like where, you know, you're storing a lot of these memories in your body. Correct. In certain places. And like, you know, if it memories in your body. Correct. In certain places.

And like, you know, if it's certain traumas, I don't know, I've heard people describe it in a lot of different ways. Oh, that's Katrina. Katrina's family believes that. Like, that's what she'll be massaging. And they'll feel like they'll have areas of the body that are connected to abandonment.

Oh, this is your, this is your feminine side, your male side, this is family, this is work, this is, and they all mean different things on where, where you're all of them are designed, all of these mechanisms are designed to keep you moving forward in life and to procreate. Now, it doesn't mean you're going to move forward in life and operate ultimately, but they are there to protect you. And so what happens is if you, if you, your mind, your body doesn't feel safe going back and re training or changing or processing these types of emotions or experiences, not going to happen, you could do all the therapy you want, you could try all you want. And unless you feel, unless your body is, it's like, it's like training a new movement pattern. Good luck creating a new

movement pattern when their body feels unsafe going in new movement pattern. Good luck creating a new movement pattern when their body it feels unsafe going in a move pet You can't you literally have to have a trainer Move you the right way for it to happen. We know this you'd have to like manipulate someone's body This is where you're supposed to go and then it's like this big Well, you can't do that with your with your mind. You can't do that with your you know your behavior It's much more challenging. So what ketamine does is You ever have a moment where you can, you feel like you could step outside and look at yourself like someone else and then you go, oh shit, that's what's... I think we kind of experienced that

podcasting, right? Because you record yourself, then you listen to the podcast. Oh, shit, I do that. Yeah. And you hear yourself, oh, okay, that's what I sound like. And so it's kind of like that, but like times a billion. So I was able to step outside. So what happens is because you just associate, you can step outside, revisit these things, and those protection mechanisms don't need to be there as much. So I was able to look at the timeline,

I was able to see what was happening, I was able to see the other person's perspective. I was asking questions. I realized like this thing, these events that I thought were not that big of a deal, were actually probably a big deal because otherwise why would I have blocked it out or why would I have thought of it in this way?

And so in the processing doesn't just happen there, it continues for the following days. You could feel yourself changing as you continue doing it. It was like you're continuing to unpack. It's not just unpack, but it's like a cycle that has to happen and you stop the cycle at some point, then you can get it moving again. And so you gotta go.

So someone may go, they may, so extreme trauma, I haven't had extreme trauma, but someone with extreme trauma may be able to visit it, process it, and then for the following week, go through the stages of dealing with that trauma where they get elated or they feel sad or they're tired. Literally, it's going through their body. And then they come out the other end and it's like, wow, I, I, so like I was talking to somebody who had developed extreme anxiety over flying, just they got on a plane, they

freak out. They'd have to. Just they got on a plane, they'd freak out. They'd have to drug themselves to get on the plane otherwise they couldn't travel anywhere. After two ketamine sessions gone. Completely. Get on the plane to fly. And they don't even need exposure or therapy or anything. Nothing.

Coincide with that. That's like the hard way to do it essentially. Right, like you would like take small doses of exposure. You can just learn how to kind of put your teeth and go through it. This, like the person's like, oh yeah, it was totally gone. So, what have been the time periods of your life that you've gone back to now?

So, are they all the same time period? Like what was this last one? What age? Teenage, young teenage, early, like late adolescence, early teenage, some of the other ones were, where I was like four, or you know, seven. You know, and then you end up, you see very distinctly, or at least I did, very clearly and distinctly, you know, where some of my belief patterns or behavior patterns come

from. Why some things can seem so, you know, all of us do this, right? All of from why some things can seem so, you know, all of us do this, right? All of us have some things that just seem impossible. Other people seem to be able to do it, but for me, it just drives me crazy. Like, for example, this isn't one that I figured out with the therapy, maybe I will, I don't know, but scheduling stuff, it drives me at the wall.

I hate it. I hate having to schedule things. I hate people telling me, you gotta do this at this time. That's just overwhelming and it drives me crazy. There. I hate it. I hate having to schedule things. I hate people telling me, you gotta do this at this time. That's just overwhelming and it drives me crazy. There's probably a route to it because other people have no problem with it.

Some people may feel like that in a crowd or when people look at them in the eyes, or if they hear someone's voice raise, or maybe just around men, or just around people that look a particular way. And this helps you move back and literally rewrite the program. It's like you're going in, it's like you got a shitty computer program and you're an engineer and you go in and you've, oh, there's the bug.

And then you fix it. Obviously not that simple, but... No, have you had something that has radically changed to belief or behavior of yours? Oh, yeah, really? Oh, yeah, for sure. I mean, 100%. I mean, there are things that can set me off in my relationship with my wife that, they definitely set me off.

I know they set me off, but I couldn't really understand, I thought I did, but I couldn't really understand why. And now, and I was taking it personally as what was happening, and now I don't. And so now I can hear what's going on and I can be the partner for this, I can be the other side. And it totally changed everything.

Because otherwise what happened is, I set me off and that was set her off and then it'd become this whatever. And a very different experience. Do you put the salt away now? The what? That's what the what? Are you still hell allowed?

I don't think, hey listen, I don't know that'll ever change. I'm hoping some of this shit will benefit me, dude. I'm hoping. Yeah. I'm gonna set up a... I don't need five assistants for me.

Yeah, man, everything that I had to do. That's a shit. I'm gonna win this shit, get a bit of it me, man. I know, she. Hey, look, I'm telling you guys, dude, I, to the point where I'm just only a third time, I'm like looking into like figuring out how I can invest in something like this.

That's how remarkable it is. Well, it just seems like it'd be a great offering for like the VA or like to help out Vets or something. That's why the government is PTSD. That's why the government funded these studies. Yeah. Because so many soldiers were coming back and dying from suicide. It's just crazy the numbers of yeah, suicides has been happening. Yeah, more soldiers die from suicide than they do from from war.

And so the government was crazy. That's crazy. That's crazy. And that's sad. Yeah, it's really sad. You know, the biggest, you know, where some of the craziest PTSD comes from. We automatically think people in the field, on the battlefield, which is obvious.

Do you know where they get some PTSD, some people? Drone operatives. Drone, I was going to say. Oh, I've heard that. I've heard that probably, right? Well, what have you heard? Well, you had a bunch of articles on it going down this rabbit hole. Yeah, I don't know if like, because originally you thought that like because they're removed

from it, that it would be less impact, but yeah, I've heard that they've actually, it's because they know that like all of this like has potentially affected people and even innocent people, like, you know, they internalize it a lot more. Yeah, so yeah. So what I read was, yes, that plus, it's like you go to the office.

All right, honey, I'm going to work. You go to work, you fly a drone, you kill 15 terrorists or whoever bad guys, and you see them on your drone camera, you shred them. You go back home to your kids, like nothing happened. That having to switch back and forth is causing a lot of problems in people mentally. I can't imagine.

Imagine going to work every day, killing someone going back home. But that would be like on a daily basis people mentally. I can't imagine. Imagine going to work every day, killing someone going back home. But that would be like on a daily basis. No, I can't. I mean, I've never been able to do really a marathon. It would almost be easier to do it. Like, I've never been able to even imagine myself

as a soldier. I mean, I remember as a young kid, there was a time where I actually considered even doing that. But when I think as an adult now, like, you know, if I actually had to go to war and I was doing that, like, I don't know, I have to, you have to become someone else. That's what I'm doing. Yeah, I would. Otherwise, like, like, you know, if I actually had to go to war and I was doing that, like, I don't know, I have to, you don't have to become someone else, I'm pretty sure you're here.

Yeah, I would. Otherwise, like, like, I feel like in a self-defense, I could see myself killing or, you know, protecting like my butt to like actively pursue war or like an encounter like that, like that, that's hard for me to even wrap my brain around that, like, okay, we're gonna fly over, come after these people, fire, kill, like that's different. Like it's different than if someone was coming after me

and it's like, I have to save my life or save my, why are you just trying to save my life? I've heard that like special operators, like they have less PTSD because they're like actively pursuing, you know, the bad guys and like, you know, they know who they're going after, they know like, shepherding it in a sense instead of like having it sort of I think there's probably a little bit of a self-selection bias there too.

Also, right, right, like you, like, these people that don't have a problem with it that are kind of trained. They know how to compartmentalize them. That's right. They know how to, yeah, so, there's probably more to do with that, I would think, that's a very special breed of person that actually makes it to that level. They theorize that, because men tend to do this really well. They tend to compartmentalize really well. This is why women will say you're emotionally unavailable or whatever. And they think this has to do with war, that there's this evolutionary process that happened,

because men were the ones that wage war. I mean, we could die and the tribe will be okay if there's enough men to procreate, right? You kill women and children and fuck, right? So men probably evolved with the ability to compartmentalize so they could do that. By the way, that's not a great way to live in the world to compartmentalize everything.

Then you become like a robot. But I have a, I mean, this is sad, but I knew somebody whose dad fought in, I think it was, I wanna say Vietnam, and they lit up, I don't remember what it was, there was a bunch of soldiers, they were fighting, and they killed them all, and then they could walk over to see what happened,

and he found one of the soldiers that pictures of his kids, and it fucked them up, because he was a father too. So he saw like, oh my God, I just killed a father. And it like totally destroyed him. Yeah, and he had to really, it became alcoholic and the whole deal. So the government is very, has a strong incentive to figure this out because the traditional treatments of

talk therapy, SSRIs, Enziolytics, like you're just numbing. These people, they can't, it's hard for them to stay married, it's hard for them to function in the real world. Some of these guys are so like they they become this so much that they can't do anything else Yeah, so they leave the military and then they go become hired You know private military and they go overseas to continue fighting because they can't do anything else Why do you think it's not making as much noise as it should be I feel like I have read articles But they're here and there.

Um, you know, how much money there is in war? No, no, no, like the ketamine side. Oh, oh, oh, oh, oh, why, why is it not like everywhere? You would think something so break through the karma industry industry. That's what I'm leading to. Right? Like is it because it's not patent and there's not like, oh, you get ketamine from a compounding pharmacy. The money that you spend, that's so fucking sad. I know. The money you put, look, it's the plus and minuses of markets. The plus side is there's profit motive and it drives innovation. The minus side is there's low profits. There's very heavy innovation. If if if pharma wasn't responsible for 70% of all advertising basically in the United States and it was just everything was, you know, even playing field for drugs, the stuff like this that

was getting them that was getting the best results, it'd be more a merit of it. Yeah, it would be effective. I'm sure that's it would be talked about all the time telling you right now, if the US government did not have an incentive to figure out this whole issue with the military and when they come back and the PTSD and stuff like that, this wouldn't happen.

Ketamine therapy would not exist right now. That's what's funding and pushing all of this is that because they are losing money, they're losing soldiers and it's hard to get people to enlist in the military. It's really hard to recruit right now. When people become more and more aware of like what happens when you go off to war or you come home and that kind of stuff. So, because, look, ketamine is produced in a compound pharmacy. It is generic.

So, it's not huge. You know where the money is in ketamine? And where you make money? It's in the therapist. Sure. But it's not the drug. So, pharma isn't making tons of money selling ketamine. It's the therapist and stuff that administer it

and work with people. That's where some of the money isn't involved. Like, I know how much I spend on this. I don't want to say what it is because, you know, I don't know if I can, but it's not the ketamine that's costing the money. It's the working with the therapist and stuff. That costs the money, so.

I don't know. It's just like most things, right? I think that's, I mean, and we tend to recommend people always to go through like a professional with them. It's just like what we talk about, even like TRT, right? You could go get testosterone for pretty cheap, I mean, and we tend to recommend people always to go through like a professional with them. It's just like what we talk about, even like TRT, right? You could go get testosterone for pretty cheap, you know,

if you just go buy it on the street or buy it from some place. Like, but I mean, you're working with someone who knows how to monitor your lifestyle. There's certain things that it's, you know, you could cut corners, it's a save a little bit of money, but there's certain things that I think you 100% should spend the extra dime on. That would be something the same way.

Totally. Alright, so I want to update on eight sleep. I know you guys are you especially are high and like so in love with this product. And I always want to be careful like the way I talk about it because I don't want I don't have anything bad to say, per se, about Euler and Chile, Chile Pat, or whatever the fuck their company's name now. That product was one of my favorite products that we ever worked with and it was great. But it's eight sleep is just on a whole other level. Is there a big price difference?

A little bit. It's a little bit more money. Yeah, yeah. But here's the thing, and here's, this is how I sell it to all my friends, right? Because they're like, oh, wow, that's expensive. And I was talking to Doug off-air about this because we knew eight sleep was today's commercial.

And him and I was asking him how his experience is, you said, 70, what? I keep my house at 78 at night. 78. He can cause he's- He's at sleep. Yeah, and let's Brianna stay in with me then I'll turn it down. But yeah, you're normally- Normally normally what would you put it at?

I mean like you know keep around 70 I suppose so 80 redefference. Yeah, that's how I sell it to my friends that goes expensive I go do the math and on what you're AC run what it costs you to run your AC to keep a certain temperature for a month in the summer, then multiply that by three, four months, it's got to run. And I guarantee you, if not within the first year, by year two, you've recouped your money. I have to keep my house at night, 65 to 67 is what I have to keep where I can't sleep. Even when I had the, Lula, I still had to keep it under 70, because I'm like, and you know how I'm super sensitive that I had to be all cold.

I can let the house go. 72, 73 degrees, no problem. I actually haven't tested to go higher. I keep going up and up. I tested it. You got. So I went up to 80, and I had to go back down to 78. That is hot.

So what's the difference? What's the difference? Why is this one better? Like is it the power limit? It's like a Ferrari engine versus the Honda. Is it a lot louder? No, it's super quiet. It's quieter, smaller of a unit.

That's what I mean. It's just luxury-wise. Like the little bit more you spend for it, it's worth the money in space. Not only that, I don't know how far you are with yours or not, but my app is up and rolling now. Oh good. So it's adjusting to me. AI.

So it figures out what makes you get the best sleep. Yes. So it's measuring my RAM. My RAM. You have to end like it just does it for you. It does. I don't touch it. It's measuring my RAM in deep sleep and movement and total sleep and And where I started at, and then it optimizes it

through the night. And I was actually just last night, I was kind of playing with it and manipulating because I stayed up later. And so I was like, oh, I don't want it to, because I have it minus seven is where I start. And then by the time I hit my, I think it's my deep sleep,

it brings me back up to like my, and it says, because I guess once you get into your REM, because I know we've always talked about like being really cold is optimal for best sleep, but I guess once you get to a certain state, it isn't necessarily being super cold, like falling asleep and helping you get in. But this is individualized.

Yeah, so it's figuring out for you. Yeah, it's customizing to me. And then it, yeah, so then it gets to a, it comes up, levels off, and then it heats up to wake me up. And then it also has a vibrating mechanism. So you don't need to use an alarm. I don't use an alarm anymore. Dude, I need that.

So it sets up. I set it up. I'm gonna set mine up because I sleep, the baby sleeps in a room and my alarm, I literally put it under the pillow to try and muffle it, but it has to be loud enough to wake me up. It's paining me up. Yeah, and you could adjust the level of the vibration.

So you can make it real mild. So if you're a light sleeper and you just need a little bit of this kind of like vibration feeling and that would like subtly wake you up, or if you need like a really wake you up. So I've messed with it. It's a new trick, dude. I mean, this thing is really shaking. And the thing that the the thing about the the uller

was I had to I had to start it way earlier than I get in I would need to get the temperature all the way down to the bottom 55 degrees before I got in it For it to neutralize my body temperature, so I would have a good night's sleep. The eight sleep, I can forget to turn it on or whatever, even though it's programmed now, or I get to bed, let's say earlier than when it's kicked on to go and I could get in it and it'll still cool me down. And when I was first learning what temp I want to be at,

I would wake up cold, like in the middle of the night where it would get my body so as I'd at either night. I'm so funny. I Get you got so mad at me. So I was sleeping and like naturally my side got so cold that I flipped to the other side And I rolled over I rolled over and I scooted my butt against her and how cold my skin was We'll corrupt you're naked. you're naked cold as fuck. I forgot. You sleep naked. Yeah, dude, so she got, she got so bad.

She's like, you sleep, you sleep when you got a shirt room and you were just in a shirt, not in the room. I'm sleeping naked. Yeah, I'm not. Yeah, yeah. You know what I'm doing? I don't ever climb into bed with me. You're gonna say you'll be fine. I feel as complaining.

Yeah, yeah. You know what I'm doing? I can't sleep with anything on. I like so me if there. What did that come from? That's a good question. When did you start doing that? Not until I was probably in high school or so.

I think what I remember I used to always sleep with like basketball shorts on. And then I think one time I slept naked and I just realized how much better sleep I got not being conscious. I hate I move from decide to breathe. Yeah, I just I just I'm sure we didn't. Yeah, I'm just a breeze. I'm getting used to an ailer. Yeah, I've tried. I've tried sleeping. I mean, I guess like the most comfortable real life. I have some real lightweight like shorts that if I have those on, I can get through. You know, I'm a dude, dude, because we cuz We stay somewhere and we're in rooms Doug and I always room and you and Justin always room

We're pull it hey, I'm gonna fucking wait till we're asleep. I'm gonna tell you ahead of time So when it happens you're not mad you still get mad I'm gonna bang the shit out of your door and scare you so you have to get up so Justin gets to watch your naked ass You don't even know I'm walking around there naked all the time. You have no idea? Yeah, he has no idea. Yeah. He's a heavy sleeper.

I haven't had you sleep. Yeah, he's a heavy sleeper. What do you do to him, I'm always sleeping. Yeah. I want to clench my butt cheeks a little harder. No, I'm not. That's disgusting. That's why Justin got pink eye.

Anyways. All right, that's enough. That's enough. Hey, so listen, I want to talk about, I want to talk about a common exercise that I really, I emphasized a portion of this exercise because of the conversation that we had with Brent Contrary. So we had him on the show, great episode,

by the way, if you haven't checked that out, check it out. Good stuff. And he was talking about studies that show, and we're familiar with these studies that show show that the greatest hypertrophy gains within a rep come from the stretch portion of a rep. Now, that doesn't mean the other, I want to be clear. It doesn't mean the other portions of the rep, like the squeeze and the mid part, don't build muscle, but the stretch rebuts. But the stretch portion seems to have the special muscle building effects. So what I've been doing is I've been doing exercises and seeing if I can emphasize that portion of the rep

just to see what happened. Do you know what exercise, if you angle your body right, is phenomenal for a stretch in the pecs besides flies? Dips. Oh, bro. You get your elbows out and you sink down. Now you gotta make sure you stay tense

So people trying this don't just relax at the bottom you're your shoulder But man I could go down and I could stretch across the pecs like nothing else And so I've been doing them that way and I've always done deep dips But now I'm like really focusing on the stretch Holy cow that exercises I totally went through that whole process when I was like, first learning to stabilize on the rings and then try to get the grind up from bottom. You just, you have to go so slow and incremental, like, because it's put so much demand, you know,

on your muscles to stabilize and nice and basically hold. But once you get that depth, oh my God, like everything lit up so much more once I went back to the bench press. I have an interesting journey on, you know, building, my chest used to be one of my weakest points. I had not only was it weak, I've talked about it before, I had a hard time even feeling it. I had one side that there was a huge discrepancy from the left to the right. Like it was a very, very difficult muscle for me to develop when I first started lifting. I saw huge benefits when I first started lifting. I saw huge benefits when I first started to actually shortening my range of motion up

to 90 degrees. And I think that had to do with just the technique of keeping it in my chest and not allowing my shoulders and my arms to get in it. So my first big leap was actually stopping at 90 degrees. And then of course, like we've done so many times, I became this massive advocate back that in my early 20s of like stopping at 90 degrees. And then of course, like we've done so many times, I became this massive advocate back then in my early 20s of like stopping at 90 degrees. Like I used to tell people, oh, once you go deeper this,

then your shoulders and arms take over. And like bounce it off. Yeah, so I would sell that so hard because it made such a massive difference for me. Then later on, and then I get in the full range of motion kick and then I became, I started to train in it. And then I saw another huge leap with it. So I do think there's like value to utilizing both,

to understanding like where you're at in that journey with that. And I think it had something to do with my inability to activate the chest. And so then getting in this really stretched position, I felt the shoulders and arms and then they would kick into the move early on, right? When I first started. And so I didn't feel the great benefit. When I shortened the shoulders and arms and then they would kick into the move early on, right? When I first started and so I didn't feel the great benefit when I shortened the

range of motion up, I had a better time isolating the chest in the movement. And so now I learned how to connect better to it. Then once I learned to connect, then I could go really deep point and stay connected. And then I got huge benefits from that. So if someone's listening to this and you struggle with that, that's a great sequence of like a process. Yeah, it was, but I, and obviously now I can unpack that going through it. It was a struggle and frustration, not understanding like it was like conflicting like wait a second. I thought this was the only way to do it. And then I went that way and then I saw great benefits from it. But what I think now when I look back was it had a lot to do with my inability to really connect to that muscle and so the really deep range of motion, I was utilizing all the other secondary muscles

more than really using my chest, shortening it up so I could isolate, help, and then when I went back. So glad you said this because someone might not understand that it goes straight to this deep range of motion, not connecting, be like, I don't notice anything. Right. Yeah, very, very good. All right, I have a shout out, so it's not a typical shout out, but if you're interested in this kind of therapy that I talked about, look, I think the therapist is all the difference. I don't care. I mean, makes a big difference, but the therapist, it's like a trainer working with tools to help you get leaner.

The trainer is the integral part. The person I work with, I don't, obviously it obviously it's one person, she can't work with everybody, but she may be able to direct you. Her name is Harmony Stone. She's in San Jose, very easy Google Harmony Stone, like it sounds. So it's Harmony Stone, but Harmony spelled H-A-R-M-O-N-I-E. So not why, it's I-E and then Stone, just like it sounds, STO and E. San Jose, and if you message her, say you heard about her

from Mind Pump and then either she'll be able to help you or direct you in the right direction. Cause I'm not super versed in where to go with this kind of stuff, but I trust her, she's phenomenal. And she's like again, she's very good at what she does. Look, children's multivitamins are really just glorified candy, gummy candies. Well, there's a company called Haya that believes in making

real multivitamins for children, adequate nutrients that are delivered properly, that aren't a bunch of sugar field, crap. Check them out. Multivitamins for kids backed by Mind Pump. Go to hihelth.com. That's h-i-y-a-health.com forward slash Mind Pump. And with that link, you'll get 50% off your first order.

All right, back to the show. First question is from Pia Roblaes-Fit. What do you guys think about the Arnold Press? Many people say it's a waste of time. It's the best shoulder press dumbbell variation, in my opinion. It gives you the greatest range of motion where a traditional shoulder press, because the hands are facing forward, it's really hard to get like a super full range of motion.

The Arnold press, which was obviously invented by Arnold, he would rotate his hands so he could come all the way down to the front and get this real full range of motion. It's one of my favorite shoulder presses for everything, muscle development, function, stability, everything. Yeah, I'm not to mention that the shoulder is like this floating joint that has the ability to rotate. So to, it doesn't move in this rigid plane. So, I mean, I know Justin, before he even gets to this,

is gonna be super pro that. I mean, he likes all the, this gets to this is gonna be super pro that. I mean, he likes all the This is half my inclusions of all the programs. Right. Is anything spiral or rotation for joints that are designed to do that and so if anything it's More of a waste of time or worse to do things like standard military press or strict press movements because the shoulder is just not designed to move like that. So, and it's not that I wouldn't do a shoulder press or a strict press movements. I think that are great, but there's no way that I'm not also training some sort of a rotational component in there, like an Arnold press or some sort of a kettlebell press or a movement that incorporates the full

range of motion in a rotational component in it. I think whoever said this is an idiot. Yeah, just go ahead and ask one of those people to say it's a waste of time to reach up and grab, you know, a can of soup from their cupboard for you. Yeah, watch out. And see how that goes. It's just like, it's silly to me. Like, and I think, well, and this is kind of where

I guess the functional side gets combed about like some of the hypertrophy side of the world where we're always trying to just get into these positions where you can feel more squeeze. And I don't know if that's exactly where it's coming from, but a lot of these like shortened kind of wraps, like you can feel a little more muscle tension and some people will probably abandon things with rotation or more functional type full range of motion exercises. But there's so much value to it just for everyday life and strength overall in general.

And the health of your shoulder, that it's like, that's a stupid thing. I actually fought this back when I was a competitor because the idea that the shortened military press was better for shoulder development than this full range of motion, Arnold press or having a bullshit. I already talked about that.

I saw way more development by taking the shoulders with four, not to mention, and I won't sell out the people that we've experienced this with. But I remember when we were doing all of our programs, Justin creates all those and has to shoot all of them. And we have programs that are kind of bodybuilder focused or and we'd have exercises where you just have to do like an overhead tricep extension with dumbbell behind your head. And some of these really fit trainers that looked awesome couldn't even do an overhead extension

because they had no range of motion in their shoulders. No shoulder mobility whatsoever. And but yet their shoulder caps looked cool. Well, that's what happens when you do 90 degree shoulder presses only and you don't take it through full range of motion and address the rotational component of it. Yeah, look, sometimes there's a little bit of substance behind it, while I'm keeping tension on the muscle

and it's better for hypertrophy. And sometimes there could be a case, there could be some logic behind it. In this particular situation, though, the zero argument, it's a full-arrange emotion, so it's better for functionality. It's a full-arrange emotion, so it's better for muscle development.

It doesn't take out the squeeze, the squeeze is still at the top. It doesn't take out tension either. It doesn't take out the squeeze. The squeeze is still at the top. It doesn't take out tension either. It doesn't take out tension. In fact, there's more tension throughout a full-arrange emotion. It's a better muscle building, exercise from an aesthetic standpoint.

It's better for functionality, for shoulder function. It's better all the way around. If I had to pick, by the way, I don't think anybody should only pick one exercise, okay? So I'm not making that argument. But if I could only pick one overhead press, it would be an Arnold press. Yeah. Just hands down for all of the functions of the shoulder. You know what this is?

This is just like someone saying that barbell deep squats are a waste of time because as long as you have squat or you leg press, that's what this is like. Same. It's the same. And you know why someone would say this, because it's hard. That's the reason why you are not, you could go military, right into the root of it.

225, but good luck taking like Arnold press dumbbells with 100 pound dumbbells. Or what typically happens is people will press at 90 degrees with dumbbells for years, then they'll go to Arnold press and it hurts their shoulder. Yeah. Oh, no, that hurts my shoulder. Well, it hurts your shoulder because there is communication between the humerus and the scapula,

and there's things that have to happen in the shoulder, and you've never trained those properly. So you add a little bit of load, and you get hurt as a result. This actually happened to me recently. I actually, for a second, stopped doing these full range of motion exercises exercises and was doing a lot of isolation shoulder exercises, went back to shoulder presses and found they hurt

when I went all the way down, all of a sudden, at this point in my training career, and I said, oh yeah, never again. And I got no benefit, by the way, from messing around the isolation stuff. I got a good pump, but I didn't get more muscle. There's literally no argument for why another shoulder press is better than this one. Now, there's other no argument for why another shoulder press is better than this one. Now, there's other exercises you could do that have different benefits, but

when it comes to presses, these full range of motion, you know, varieties like an oral press, which is their superior. Next question is from Meg's daily wellness. How much of a calorie surplus should I be in for minimal fat gain, but maximum muscle gain? God, this is very individual, okay. So, I'll give some general answers. Specific number, please. I'll give some individual, some general answers, I should say,

but there's such a huge variance. So, I would say, if I'm training a woman, and I want her to gain muscle with a minimum fat gain, and I'm doing good workout programming, because that's the key. If I have shitty workout programming, S-R-P-L-S, we'll just turn into fat, okay? So, good workout programming because that's the key. If I have shitty workout programming as surplus was just turning to fat. Okay, so good workout program, good recovery, good muscle building, signal, good sleep, everything's great. I'm going to keep it around 300 calories. Okay, for man,

it's closer to 500 calories. That's generally speaking. Now, if I'm, I've worked with people where, I mean, we had a caller like this the other day, young kid who bumped his calories by like 800 and was barely gaining any weight. And then I've worked with people where we go above 150 calories and we start to see a little fat gain. So, there is a big variance, but generally speaking, that's typically what I would... Well, yeah, before Adam goes into elaborate detail here because this is world, one thing I've noticed with a lot of people is that they don't really understand

like their maintenance, like they don't even have that down yet in terms of like they haven't gone through all the work of tracking and like seeing trends and like the entire week, the entire month, like in terms of their overall habits, like of their eating patterns and their movements. So to have an accurate account just for your maintenance to begin with to then venture off and like, no,

what that number even looks like, I think is a good place to start. So when I blunt calories for both men and women, it typically is a 200 to 500 range or a 500 to 1000 range. And the way I decide that is based off of what they tend to struggle with. If I have a female client or a male client who have a really hard time gaining like the young man that we are talking about, I'm going to lean on the higher side, 500 for women,

a thousand for men. If I have a client who's like really nervous to add calories because they feel like they gain weight really easy, I'm only going to bump her like 200 to 250 calories, I'm only going to bump him like 400 to 500 calories. I'm only gonna bump him like 400 to 500 calories. That's literally how I do it. It's if you are concerned that you're gonna put on too much body fat because you gain weight easily and you don't have a problem eating lots of calories, then I'm gonna just incrementally move you up. If you struggle with gaining, I'm gonna push the boundaries a little bit as simple as that and and the only reason why the male or female thing is different is because most men are

consuming on average say 2500 to 3500 minimum calories. Sometimes it's high as that one young man, which was 4,000 most women or somewhere between 1500 and 2000 calories. So it's really a percentage of their total amount and just a generic number like I said of their total amount and just a generic number. Like I said, two to 500 range on the low end, 500 to a thousand range on the high end. I'm leaning on the high end when you struggle with putting weight on, I'm on the low end when you don't have a problem with putting weight on.

Now, by the way, the science math that people will try to apply that is not- You're overthinking it. Yeah, like they'll say something like, but a pound of muscle is only this many grams of protein, this many calories and a pound of fat is only this many. So actually to gain a pound of muscle per two weeks, you only need to be in a surplus of 60 calories.

It doesn't work that way because the calories do a lot more than just go directly to muscle building. They also fuel the extra strength, the extra volume, the extra recovery. And then there's a lot of things we don't know. So the numbers we're giving is based off of our experience because yeah, you could go and I could dissect a pound of muscle, a pound of fat, and I could say, oh, you want to gain three pounds of muscle in a month? Well, that only is going to break down to, you know, 73.7 calories and serpentine doesn't work down there. There's also, I mean, whenever we give advice, not only do we take an account, the science and the research, and our experience, we also factor in behavioral.

And behavioral speaking, the kid who has struggles with gaining weight tends to underestimate what he eats. So I'm going to push the estimation higher. The person who puts weight on so fast tends to underestimate the weight. So not only are we factoring in the science and our experience, we're also factoring in the behavior. That's how I've came up with those generic numbers, but typically that works really well for people. Next one is from Jamie.

Barbell Squats. Is there a best way? Toast pointed straight forward or out? So long as you're not outside of what would be considered a squat. In other words, you're not doing some weird crazy form. Whichever one produces better form. Either or. Yeah, so like, whichever one gives you better form

and technique and stability is gonna be the better version. Okay, that being said, if you really wanna get into the squat, you really wanna maximize the results. You really wanna become a master at performing this incredibly important exercise. If you can only squat well with your toes pointed out, you should probably figure out why you can't do it with them pointing forward and vice versa. You should be able to do all of them, or at least that should be the goal, but to answer the question more directly, it's the foot position that produces the best form and technique is going to be the best one for you.

Yeah, I mean, that's always been my stance is like you should be able to really be able to squat in multiple positions, your foot positions, and then assess why there's restrictions. It's not right. And if you're a competitive squatter and you're doing this, like you obviously, you're going to pay attention to what you feel most stable in and what feels like mechanically is the most sound for you individually. That's the one that you want to reiterate and you want to build off of. That's something to pay attention to if you're going to be competitive about it. If you're just trying to do this for overall health and strength and function, you should challenge yourself

with different foot positions. You should, you know, do different placements with the bars, this is why it's like, it's important to also cycle in, you know, front squats, the zurchers, like, you know, different, different loading positions because life is full of variables and you have to be resilient towards all of it.

So I agree. My favorite place to start with this, we did a video a long time ago. I don't know what the title of it is, but basically you lie on your back and you just bring your knees up into your chest. That's your squat position. And you'll see that your feet and your width, like so you naturally come into a position that will probably be most comfortable for you to squat in. Everything from, you'll see your feet

will either rotate out a tiny bit or they'll stay neutral. Who is the thing you did that with? Like, you mean like it? You were in the video. I think he might have actually performed it. Oh, I did it video. You guys did it. It was back when we used to do the videos

and he had that one. It's a long time ago. So this is like, You were the one that told him. We were there watching him. Yeah, you know what I reminded me, and I can't remember who taught me. So I wish I could credit whoever it was, but it was just a real good

generic way to find a story. You know, if you've ever snowboarded, awake boarded or that and you're teaching someone they're like, am I regular goofy? We used to do this thing where you put them on the edge of the boat. You don't tell them we push them. Are you push them? Yeah. You don't tell them it's you show various.

And then they'll naturally step with their lead foot. And so you now you know like, oh, you should lead. Oh, weird. Yeah, it doesn't mean you can't train goofy and go the other way. It's just that naturally pretty. You'll step. Well, so my left is lead then.

I just thought about right now. So you'll step out with whatever someone shoves you when you're not that, you jump off and you're doing layups. Well, that's not right. I'm not gonna do it. So the same thing goes for this squat. Like, this isn't like, this isn't like, oh, perfect, exactly how ever it's like, it's just just a good what's it called? Had to find your natural squat stance

2016 we recorded it. Yeah, that's a really cool. Yeah, so this this is a really cool. This is a really cool. Yeah, I was buffing head hair. Like you might have recognized who the other guy would mind. I just did a Doug look younger today. I started fatter and then it's kind of worked our way down. So that's how I would take a client who was asking this question or couldn't figure out where we should start. I would put them down like that. I would tell them to bring their knees in. I would look at SS. Oh, they're, they're feeder about, you know, two feet apart. I know it's their slightly externally rotated. That's how I want you to squat. But to Justin's point, I want to eventually sumo squat with you. I eventually want to narrow stance squat

with you. I want to be able to open your stance up. I want to be able to try and get as close to neutral as we can with it. I want to elevate your heels and do tibito squats. I want to be able to squat your body in all different positions with the foot and ankle and get you comfortable with that. But to start and learn the mechanics and get good at it, I think this is a really good generic way to get someone where they should be. Next question is from Spud Stritum. How would you say your relationship with your wives changed through their pregnancy and

after having kids? I'm super excited for my husband and I to be moving forward towards that phase, but also nervous about how things may change. Oh boy. Oh, I would still change. I think they would actually. I didn't think about that, bro. You know, so I'm just about to say, hey, I think everything's for the positive. And then I do say some shit like that. Okay, well, we're all going to have different experiences for sure. So it'll be interesting to hear everybody go here, but me personally, this was incredible for me. And in every aspect, physically, emotionally,

purpose, like my relationship completely changed with Katrina. I thought I loved her before. I thought I had purpose before watching her get pregnant. It was already starting to change a little bit, having our son and then watching her with our son, it completely changed, it changed my love for her, for sure, it's like on a whole other scale, how I look at her.

And I'm so much more, I'm attracted to her, her body the way it looks, physically I'm drawn to much more, I'm attracted to her, her body, the way it looks, physically I'm drawn to her more post-pregnancy than I was when we met when we were 29 and 30 years old. So it's been an amazing experience. I just, you know, yeah, they're raising a little version of you. There's a, you're now connected in a different way than you, like, you can do all the therapy and reading together and building a connection to each other, but when you create a living thing together, it bonds you like nothing else could possibly, and that's not to take away

from anybody who doesn't want to have children with their with their partners, so like that, I don't want to try, this isn't like me trying to shame you wearing the tie. It's like, but you know, because that's coming from someone who almost didn't have kids, the connection that it builds, there's nothing that you can compare to because you've created a life with that person. And so it's done nothing for me, but positive things on on all levels, I would say. Yeah, I'll start with what the data says, and then I'll talk about my personal experience. So the data shows there's a big fork in the road with relationships in this. And things either become stronger, and the bond becomes stronger, or the stress and the

anxiety and the new circumstances can become overwhelming for a couple. And I think that they're both closely connected. I think the more challenging something is with your partner and you have this kind of common focus, it could cause either way, right? It could make things go bad or go good or both simultaneously. Like, first, I have four kids and for sure each one added a new level of stress, added new challenges. It always does. You're you're carrying four things that are more important to you than you than yourself.

You're also placed under a lot of stress because of lack of sleep and bills and scheduling and kids are, you know, it's like you're living with little tyrants sometimes or, you know, they just don't consider other people's feeling their kids, right? So it can make things really hard. But then on the other end, you love something more than anything in the world and then there's this other person that also does. And so no matter what, you guys have this crazy bond, okay? This is a very powerful thing.

Now for me personally, first of all, there's a reason why moms get so much respect from people. The sacrifice you make as a father is a lot. You make huge sacrifices if you're involved and you work and you dedicate yourself to raising your kids. But let's be honest, moms sacrifice everything. They sacrifice their bodies. They sacrifice their sanity, their hormones. Like they literally sacrifice themselves during and after pregnancy. Like, I mean, I watched my wife go through this

and it was a whole different level of respect and awe. And even now, she could be so sleep deprived and feeling so terrible. And then when it comes to the kids, she's just ready to kill herself for them willingly. And I'm like, this is absolutely insane. So it definitely increased the amount of obstacles and challenges that my wife have to overcome.

But I have a connection and a bond with her now that I don't think was possible before. But I'd be lying if I didn't say, prepare yourself for what's to come because you don't realize how selfish you are until you have kids. And then you're like, oh shit, I'm living for something else. That by itself is a massive challenge. And you are either going to grow and become a far better version of yourself or you're not. And it's going to cause a big problem. So that's the, that's what you have to be prepared for. I remember when I trained older clients,

I still love asking them about raising kids and marriage. And I remember they would say things to me, I was this older couple that I trained. And I'm like, man, do you guys remember, for other memory hall, it was like 60 or 70 years. And I said, what's it like? And I said, well, it's really hard. I said, well, I always hear that.

Everybody says it's hard. Like, what do you mean? And they said, oh, that was like a four year period where man, I was really rough. And I'm like four years, like four years. And I said, we have what we've been married for. I remember what it was. It was like 65 years, we raised these kids,

we have great grandkids and grandkids. They said, that's life, you know? And I remember like being just blown away. My most people, like a lot of people aren't even in relationships that are four years long, let alone going through a four-year period of challenge. And the first, I think it's the first two years that a child after a child is born is the hardest. That's when you see most challenges. But then you kind of come out of it

and you really start to, you can really strengthen things. So that's what to expect. And if you're both in it, that doesn't mean it's going to be easy, but that, but if you're both in it, you'll, you'll, you'll make it and you'll come out strong. Yeah. I mean, all those things. I think, I mean, I, I'd say things tongue in cheek, but really at the end of the day, it's, it, there's challenges, but there's so many benefits and they far outweigh the challenges. And the challenges are there to know whether or not, you know, you, you have that person, that teammate, that person you can count on, rely on, and have that deep bond with. And this is really like what you find out is just what your partners will end to go through. And the level that you guys can grow together.

But yeah, it's challenging and in different stages, you know, through the whole thing. So, it's not like all row, like there's a lot of rosy periods and then there's periods where it's like difficult. So, even having kids like one kid versus the other kid, and then the difference there. And so, for us, it was like, we had that awesome, like amazing, like everything is, you know, going so well

and yes, we're sleep deprived and all this stuff, but then this, you know, we had complications and problems with, you know, the second pregnancy and then it turned into like this situation where like hormone shifted and changed and so now it just kind of created all new variables that we had to consider and now like our relationship and you know, all these things. But you know, through all of that like solidifies this this incredibly strong, incredibly powerful bond and love going forward. So yeah, it's not like it's a small thing, I guess, is my point. Can you name anything more? No, it's a challenge.

It's amazing. No, nothing, nothing has been more challenging and also, I guess, beneficial in my life. Yes, put that way. Well, I mean, you care about something more than yourself. I can't say that about anything else. Yeah. So, you know, the the the Bible only says one thing about choosing a partner, you know what it says? No. Choose someone that you would go to war with. Wow. Wow. So perfectly said. I picked the right person. I would make this joke about Jessica, but if shit went down, I definitely she would get us both thrown in the gulags and we'd be in there together. You know, she'd be with me there, getting tortured. Yeah, that's for sure.

And I think a lot of the, like, listen to you guys go around your experience. I think a lot has to do too, like we're, where you're at in your life, like, you know, you talk about how selfless it is to be a parent. I probably wouldn't have the experience, even with Katrina, I wouldn't have the same experience if I had it at say 25,

because at that period of my life, I was very much so. Yeah, to go through some shows. Yeah, I was very selfish. Not to mention all the stuff I was still unpacking and working on from my childhood stuff that I needed to get through. So where you're currently at in your individual journey,

probably has a lot to do with what your parenting and relationship journey's gonna be like. And so luckily when we decided to have a kid, I was prepared for sacrifice. I was ready in my life to live it for somebody else. Like I had already, like I literally felt like, okay, I checked all the boxes. Like I'm done.

Yeah. I've checked all the selfish boxes I really wanted to do. And so I was completely okay with sacrificing all those things that I did for myself, and I was truly going into it like excited to make sacrifices. So if you go in, I think like wanting, like wanting that or knowing that's coming, you're probably going to have a hold of an experience than going in thinking it's going to be all just love and roses and easy because you're going to go through that. You're going to go through like, oh, wow, I didn't realize how much I wanted that or I thought I needed that and now I can't have that or can't do that.

And that, I think, tends to be a major struggle for a lot of people that, and which is also why I think it's tough, the younger you are, because much of that experience, especially for men, we're kind of figuring that out in our teens and 20s of like, sometimes 30s. Yeah, and sometimes even 30s to be on how much of a Peter Pan syndrome that we have. So I think everyone's experience is going to be so unique and different. Have you guys, did you guys ever remember getting any really good?

I got some advice that was really good a few years ago from a friend of mine. I mentioned him before, but I don't know if I want to mention his name now, but he's like a mentor to me. And he said, you know, because if you think about the experience between the man and the woman through pregnancy, like nothing physically changes for the man. I mean, at least nothing's forcibly changing on me.

Like, you know, whether she's month two, three, four, five, six, all the way up to birth, like I'm the same. Like nothing's happened. Her body is radically different Radically not a little bit different way different everything from hormones to physical the physical body to the experience in the world And it's in a very short period of time you look at a woman month one Nothing's physically changing, but there's a lot of stuff changing on the inside month nine. They don't look the same at all

Like it's it's crazy. So he told me, as he said, you know, and I thought this was good advice, as he said, your job is to be the rock in the storm. And I said, what do you mean? He goes, she's going through all kind of, you won't even, you can't even comprehend the changes that she's going through. Your job is to be that stable rock through the storm. Calm, strong, and secure.

And then for the wife, if this is you with your spouse and you're going through it and they're providing this for you, the best thing I can tell you from a husband's perspective or the male's perspective is to occasionally, in the middle of the storms, let him know, I appreciate how solid you've been during this time, where I really appreciate how you've been the rock during this time. And all that's gonna do for the man is make him feel like he's willing to drag himself

across class. Yeah, the respect thing that attachment out of us. 100%. You know, after we had attachment out of him, it made me connect more things to why I think, why I was so much more drawn to Katrina after the kid is, you know, what do you say, women, the oxytocin, right? So, what's the chemical?

That's a pressin. That's a pressin. And that's a pressin is closely related to like goal setting and accomplishings with that. And so, you know, I picked this partner who I would go to war with, who I love attacking goals with. We have the biggest goal of our life now. We have a child, we have to raise in this crazy world.

And so I think that filled that, I've never felt before. So I think that's a really rewarding thing, especially for a man that you get when you have a child, and if you have a partner like this who is excited to grow and raise a child in this world, there's a lot of thought that goes into, you know, how are we going to educate this kid and how are we going to deal with tech and how are we going to communicate around them and what things are we going to teach them

and I didn't realize that how much of that I was going to get fulfillment from. And after obviously hearing Adam talk about those things, I now have made that connection of like, oh wow, that's why. You know what's crazy too, is you guys know this as parents. You could think, you could hate somebody, right? I'm not talking about spouse or partner, but you could look at somebody like, they annoy me. But if they genuinely care about your kids and care for your kids, you can't help but somehow

like them, or at least respect them, right? You could have a family member or a friend, you're like, I gotta hate that part. But then you see them with your kids, and they're really involved, and they really care, and it's like, oh, they- Oh, it's helped to repair and restore relationships with family members that I've been removed from,

and they had, yeah. Because I love your kids. Yeah, because they're just all bought into your kids And you're like, oh wow, so like it's like a bridge like my example So I had you know, obviously I was married before and I have an ex-weather's reasons why we got divorced So obviously we're not like hey, we're best friends. I could this was a reason for it but we had some really challenging times with my kids that we share and

It brought my myself my wife and my ex-wife together. Because now, the person I respect most in that is my wife because it's not her biological kid, but through me, she's, I mean, this is something that Jessica, like, she'll always, how should I have my respect for the rest of my life, no matter what she does, because of how she cares for my kids that are not even hers, like that right there, no matter what she could do anything, I'll always value that. But it brought the three of us,

you would think what a crazy combination, ex-wife, wife, husband, you know. We came together and we've maintained this relationship because of some of these challenges that you know, raising these kids have brought. And nothing would have done that. There would have been nothing else that would have done that other than this like these children that we all care about.

Pretty remarkable. If you've listened to the show long enough, you probably heard me years ago complain a lot about the number one challenge Katrina and I had in our relationship was her family. Oh, no. I couldn't, it was, it was, it was caused the most fights in our relationship.

It was a consistent work that I had to do on myself in those moments. Like, I just, with every bone in my body resisted all of this family stuff. They had to do all the time, all the time. And it was hard, it was really hard for me. And you had all your weekends were taking that with me. Oh man, it was a lot of work. And it's crazy to see what a 180 has happened since we've had a kid. Like now all of that stuff that I had a challenge with so much, I value so much and appreciate

and love now, which is so wild because I love your kid. Yeah, and the support that comes with that of raising a child and community and I have friends and family that don't have that. And I see how hard it is for them and like how blessed could Trin and I have the ability, by the way, this is on this note of like tip. Like it's so important when you go through this journey of raising a kid that you never lose sight of each other as the most important first.

And so, and that's why you hear this generic advice all the time, oh, date night, that is so important that you continue to stay united and connected because it's really easy to all, because it is so overwhelming to raise children to just like, you know, dividing conquer. That's like, oh, you take care of each other. Yeah, and lose side of each other and delegate all the things that need to be done. Have the friction, I mean, even just in my own experience of having to do two different jobs at different time periods. So, like, she was in the night shift, and so we were like two ships in the night, like, every day.

And just like, you got this, I got this, and then it just was, I mean, inevitably, that's just gonna crumble. So, yeah, thankfully, you know, things changed and then we were able to repair that. But yeah, that's a huge thing to do. I think it's one of the most common things that I see in relationships. Oh, it's like running a business.

What do they say? Customers always comes first. Now, if your staff is happy, your customers are happy. If you ignore the staff because you're always after the customer, nobody's gonna be happy. And that's the same thing with raising your kids. Like, take care of each other, because we're leading this and we're working together. And, nobody's gonna be happy. And that's the same thing with raising your kids. Like, take care of each other, because we're leading this, and we're working together,

and then we're gonna be better parents. I just think it's a problem that is worse, way worse today than it ever was before, because we live in a time where almost every household has a two-income household. You're gonna make it happen? Yeah, and then you add in the fact if you have more than one kid, you have two kids.

Like, man, talk about a really, really hard time. And then you add in the fact if you don't have a close connection to your family, so I have a lot of close friends that I'm watching this happen. It's like, man, they got two or more kids, they don't have a lot of family support, they both got to work. It's like, it's almost impossible for them

to find time for themselves like that. And then you see the challenges that they're going through and what I see from the outside looking in as man they have lost each other and it's so important that you you find a way to do that and if you're lucky enough to have the resources use those resources to continue to pour into each other in no to expect. I think media has sold marriage as either this boring, terrible thing or as this joyful, we're always in love type of thing where the other person has to fulfill you and make you, it's not the job. The job is not that, it's not always gonna happen.

You have to work together, you're gonna go through periods of depression, you're gonna have periods of challenge, they're gonna have periods of depression and challenge and anxiety and whatever, and poor health health or whatever. You have to be able to get through all of that, so you're not gonna have, it's not gonna be like, oh, roses and eat,

it's gonna be a lot of us, but like, how great is it to know that no matter what happens to me, this person's there, they're not just there for me, they're there for my kids. Like, who else are you gonna find like that? So that's the, I think that's the value. Look, if you like, mind pump,

head over to mindpumpfree.com and check out some of our guides. We have fitness guides Who else are you gonna find like that? So that's the, I think that's the value. Look, if you like Mind Pump, head over to MindPumpFree.com and check out some of our guides. We have fitness guides that can help you with almost any health or fitness goal. We can also find all of us on social media, just in his at Mind Pump. Just in, I'm at Mind Pump to staff

and I'm at an Atom, is at Mind Pump at him. 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 MindPumpMedia.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 transform the way your body looks, feels, and performs. The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus other

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