Mind Pump: Raw Fitness Truth - 2178: The Truth About Renegade Rows, Using Dunphy Squats to Improve Barbell Squat Depth, How Priming Improves Workouts & More

Episode Date: October 6, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: If you fix your sleep before diet and activity, you’ll get the biggest impact in the shortest period. (1:37) The impact and commonality of mold damage. (25:16) Poetic justice. (33:25) Science Corner with Sal: Genetically Modified Silkworms. (36:51) The ideal female body through the decades. (38:04) “Oh, you got Vuori on.” (41:24) Shout out to Roman Reigns. (43:28) An interview with Michael Chernow on the newest flavor collaboration with Mind Pump and Kreatures of Habit. (44:32) #Quah question #1 - I've seen lots of content trash-talking renegade rows. People say to either do a row or a push-up/plank. What is the value in including them in a workout? (52:55) #Quah question #2 - Are Dunphy Squats a good warm-up for barbell squats if you're trying toward a greater range of motion in the barbell squat? (57:02) #Quah question #3 - Is MAPS Prime designed as an actual program or is it designed as a guide to improve mobility and get you ready for your workout? (1:00:00) #Quah question #4 - What are the best calorie-dense foods for bulking for a hard gainer without being too unhealthy? (1:02:59) Related Links/Products Mentioned Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! October Promotion: MAPS Bands | The Skinny Guy 'hardgainer' Bundle 50% off! **Code OCTOBER50 at checkout** Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials Mind Pump #1770: How Sleep Helps Your Muscles Recover And Grow Lemon Balm health benefits, dosage, safety, side effects, and ... - Examine Native American group files lawsuit against Washington Commanders over 'fake' group claims Spider silk is spun by silkworms for the first time, offering a green alternative to synthetic fibers Visit Kreatures of Habit: Meal One for an exclusive offer for Mind Pump listeners! **Code MP25 at checkout** Visit Sleep Breakthrough by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Strengthen Your Core with the Renegade Row - YouTube The Dunphy Squat | At Home Squat Variation - YouTube MAPS Prime Webinar Mind Pump #1262: Why Fitness Assessments Are Important Mind Pump #1860: Fourteen Of The Best Foods For An Amazing Physique Mind Pump #1952: How To Bulk The Right Way Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Becky Campbell (@drbeckycampbell) Instagram Michael Churnow (@michaelchernow) Instagram Joe Anoai aka "Roman Reigns" (@romanreigns) Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcasts in the history of Earth. This is Mind Pump, right? In today's episode, we answered listeners' question. But this was after a 48-minute introductory portion where we talk about's question, but this was after a 48 minute introductory portion where we talk about current events, family life, scientific studies, fitness and much more. By the way, you could check the show notes for timestamps if you want to fast forward

to your favorite part. Also, if you want to ask us a question that we might pick for an episode like this one, go to Instagram at my media, that's where you'll be able to do it. Now, this episode is brought to you by some sponsors. The first one is Organifi. We've been with them a long time. We love this company. They make organic supplements for health,

athletic performance, muscle building, and to support. Fat loss. Today, we talked about their gold juice, which helps improve sleep. Go check them out. Go to organifi.com-forward-slash. Mind pump, use the code Mind Pumping Get 20% off. This episode is also brought

you by Vury they are an exploding company for at leisureware, especially popular with men, but they also have women's apparel great company and go through our link to get yourself a huge discount. Go to Vury clothing dot com forward slash mine pump and on that link you'll get 20% off. We also have a sale going on this month. Maps, bands, half off, and the hardgain or bundle of programs is also half off. If you're interested in either one or both, go to mapsfitinistproducts.com and then use the code October 50 for that discount. All right, here comes a show. When it comes to improving your overall health, especially your mental health, everybody

knows if you improve your sleep, your diet, and your exercise, or if you start to become active, it'll work phenomenally. But which of those three is going to give you the biggest impact in the shortest period of time? Believe it or not, it's sleep. That's right. If you fix your sleep before diet and activity, you'll get the biggest impact. You'll get the biggest positive impact you can get. So if you have to choose between the three, focus on sleep. Do you think that's because sleep is that impactful, standing alone, or do you think that's because it's so widely neglected that it gives the greatest potential

for improvement in health? All three are terrible for the average person. So they're all in that category. But of those three, poor diet and activity, poor sleep, I'll ask this question, which one will cause you to go crazy or mental or give you poor health faster if you completely neglect one of them, right? Let's say you complete garbage over the next two weeks, or you

just lay in a hospital bed for the next two weeks, or you miss sleep completely. You won't last two weeks. In fact, you'll be much shorter. You'll get mental illness within a three-day period, and your chance of death goes through the roof. That's how big of a deal sleep is. And it just gives you the biggest impact. In fact, it was a study on natural methods or interventions on mental health. All three, of course, was the best, right? If you did all three, you just saw these huge improvements. But sleep beat the other ones. So from like an adaptation perspective, that's like one of those. You can't just like really adapt to like, if you're gonna scale down in terms of sleep,

like I mean, you can make it work, but it's never really like beneficial for you. In terms of like, if you're at a point where you're getting X amount of exercise and movement, like your body's gonna adjust and adapt to its environment, a little bit more, like nutrition, you know, like there might be some play there, but there's really no play in terms of sleep.

Totally, like if you took somebody, the average person, the average person has suboptimal sleep, suboptimal diet, suboptimal activity, unless they give them a perfect workout the first day for them, right? Or the perfect diet for them that day, or you give them the perfect night of sleep that night for the first time.

Imagine how they'll feel the day after with just each of those, right? The sleep is gonna make them feel the first time. Imagine how they'll feel the day after with just each of those, right? The sleep is gonna make them feel the biggest impact. Well, because, I mean, your immune systems affected, like, I mean, yeah, your whole, all of your systems are affected. Yeah, the other thing to consider too is like, evolutionarily speaking,

if our, if evolution could have figured out a way for us to not sleep at what if by now. I mean, for all intents and purposes, you're unconscious, you're not building shell. It's a terrible state to be in for predators, for productivity, for everything, and yet we still have to do it. So evolution over millions of millions of years hasn't figured out how to get rid of sleep for pretty much every animal.

And that's because it's so important. It's required. We need it, we absolutely need it. That's how big of a deal it is. And it's of those three, when someone's trying to improve their health, it's usually the last thing that people focus on. Now, would you say though, exercise has the greatest potential to continually give you more, more results or more positive?

Yes. So because like, yeah, long term, yes. Right, because you imagine like, okay, let's say you have someone and first thing you could immediately impact their health, let's look at sleep. You're all over the board. Let's put a sleep routine in. Let's get that all figured out. Let's actually make, like a make conscious effort.

Okay, let's say over a course of a month's time, you dial it in and now you're getting epic sleep. The best sleep of your life. And now, just say hypothetically, going forward, you consistently hit that. At some point, you, you, you, you, you, it's gonna be, yeah, you cap out on what that is giving you in return. And you're getting the most out, which is so important, of course.

But what's cool about exercise is, although sleep takes, the progress just keeps going. Yeah, the progress, and so, and, and, and what it does for the metabolism, what that does for bone health, what that does for so many of this body systems, uh, longevity wise and everything is got to be, that's where it takes over. Yeah. You know, it's interesting about, you know, we're to put all three on a, on a graph. Yes. Eventually exercise actually would, would, would

catch it and pass it. Yeah. So what's interesting too about what I just said is I kind of create this false presentation where they're all so separate and they don't interfere or interact with each other, but the truth is, if you improve your sleep, you are more likely the data shows us, you are more likely to be active and more likely to make better food choices. If you're more active, you're more likely to get better sleep,

you're more likely to get better food choices. If you make better food choices, you're more likely to make better food choices. If you're more active, you're more likely to get better sleep. You're more likely to get better food choices. If you make better food choices, you're more likely to be active and more likely to get better sleep. So in other words, I just presented just for arguments, say, just to kind of illustrate how important sleep is. And if you want immediate results and impact, and you had to only pick one, pick that one, but the truth is, they're also intertwined

that affecting one will affect the other ones, and you really wanna look at all of them. Isn't that sort of like parallel to what we're finding about like inflammation in the brain? And how significant that is now in terms of like, what you're eating and how that contributes towards it, you know how you're moving. But sleep, obviously that's one of those that is the first sort of like

line of defense in terms of like being able to lower inflammation. Yeah, you know, it's funny too is that people who when they first have a baby, this is when they really like realize how big of a deal it could be like that that sleep loss you get for some parents in that first, I don't know, definitely the first three months, but sometimes the first year or two, you talk to moms and dads who are doing that and they're just like, this is brutal, it's perhaps, you know that they do brain imaging on moms and they lose brain volume? They actually not your favorite brain,

it's a deadly, interable, this is over that initial period of time, so anybody's got a kid, we'll tell you if they have a tough sleeping kid or whatever, they'll tell you, like, oh yeah, it's it's it's torturous. Is that recoup? Yeah, eventually. Oh, okay. So that's I was actually, but it's actually mom's especially suffer because their bodies get primed for hyper vigilance in in tune with the baby. So like a mom will tell you like even like you because you'll hear people say who don't have kids, right?

They'll be like, oh, when the baby sleeps, you, because you'll hear people say who don't have kids, right, they'll be like, oh, when the baby sleeps, you go to sleep. When the baby takes an app, you take an app. It's like, I wish I could just fall asleep. It's like, I'm so exhausted, but I'm this hyper-vigilant state. It's hard for me to relax, whereas dad, oh, baby's down, I'll just take a quick nap.

Type of deal. So every little sound, every little grown, and every little thing means something different and triggers a response. That's sort of mom. As a husband, it's one of the most fascinating things I've seen with motherhood, right? First hand now, like where there's been times I tend to fall asleep after Katrina. And so there's times where I'll be like laying in bed, laying in bed and thought deep

thought or whatever business stuff in my mind. And I'm laying there's pitch black in the room. She's out, I can hear her breathing. She's been asleep for 30 minutes. And all of a sudden, she like sits up. And she's like, I hear Max. And I'm like, yeah. I'm like, no, you don't.

I'm like, and then all of a sudden like, like 10 seconds later, you're here, like footsteps. And I'm just like, wow. How in the fuck? I'm awake. I'm awake. And I'm silent.

So it's not like I'm listening to something or whatever like that. I'm silent. It's crazy, man. And she's dead asleep. and then all of a sudden pops up here's something. No, you didn't yeah I'm pretty sure I did and then also now hear the feet and I'm like the fuck did you literally hear his head lift off the pillow And that's what woke you up all the way in another room like I've seen that That's let's say my my youngest life dude like Courtney could just hear just little Difference in breathing pattern or like a little bit of a you know a noise that was like a wince my youngest life, dude, like, Courtney could just hear just little difference

in breathing pattern or like a little bit of a, you know, a noise that was like a wince, you know, and was like, oh, some drop, you know, jumps out of bed, goes downstairs, sure enough he's like choking him, like, oh my God. Oh, right. Yeah, like it was, that was like, in saying, it's like a superpower, that is.

It's crazy, yeah. It's almost like they're connected on another dimension. Well, they were, bro. They were, like, they're like like they're connected on another dimension. Well, they were. They were. They're like, they're something else there besides. They were really part of them. We don't get to experience that. Dude, that's the one thing.

I've expressed this to Jessica. There's a part of me that's envious because, I mean, I have such a deep connection with my kids. I love them. They're my life to me. But I don't think we can ever experience what, I mean, they were literally grew from them and a part of them connected Right, there's got to be a connection there that you know

You could possibly understand unless you experience it So there's a little envy sometimes I'm like man, I wonder what that would like What would that feel like to be that connected? Yeah to your child? Yeah, so what I happen to basketball to you doesn't have the same effect So we know this right so what what's's your theory then on the research that shows what happens to a kid without a father in their life? So if the mom has such a crazy connection on this level that we all recognize and are borderline imvious of, yet when you look at homes that grew up, like, let's say you have, they

compared a home with a stable father, no mother around and what happens. And then a home with a mother and no father around, why does the research seem to support the, how detrimental it is to not have the father? What's your theory? So the data on children that grow up without a father versus data on children who grow up without a father versus data on children who grow up without a mother, both of them don't do as well. Right. But without a father, they tend to perform much worse.

Here's why I think there's a bit of a self-selection bias. I think if you look at the data on who leaves, if someone's gonna leave, 90% of the time or more, it's the God. Yeah, it's crazy when a mom leaves. Yeah, so sort of. Yeah, like when you hear about that, like always a single dad,

what do you mean immediately think? He has all the mom died. There must be some psychosis or something. Or she must have died, right? No, no, no, no, she just wanna be a part of life. She bounced, like that is crazy. Like nobody ever does that. No moms do that because it's so rare.

So there's a bit of a self-selection bias for the dad that's stick around with mom around. That makes sense. You probably have a pretty fucking amazing dad. Yeah. Like I only know. And a very rare case with a mother who's correct. It's always like they're always left behind. That makes sense. Yeah. That's what it didn't. I couldn't reconcile that right? Yeah, because I know let's see. I know one case in my personal life of a dad who raised the kid because the mom was just absent Yeah, and he is an exceptional father like very exceptional for the dad to stick around when the mom isn't So I think that's where there's that yeah, I can think of one or two, but it was always it was drugs

It was like yeah, yeah, where the mom was have it had the real big problem and just left and got consumed by drugs. But I mean, again, the data shows the benefit of mom and dad providing different things, right, dad, something. Yeah, nothing trumps. I mean, you've shared this before on the podcast when you talk about all the things that we, I know we try, and unfortunately, in our society to divide by race and economics.

Like nothing is the biggest factor of a kid's outcome of their level of success. Single parent household versus adult parent household. Yep, does a best predictor. Yeah. First success for education, for whether or not they're gonna go to jail, be addicted to drugs. First of all, if you have kids, you know how hard it is to raise them with a partner.

Oh yeah. It's fucking hard. You're gonna mess up about a while. Me and a team, yeah, I feel so bad. You know, then you're by yourself, which means you also have to work. Yeah. So like, okay, now you're not around your kids. Plus you've got a job, plus you probably have two jobs.

You're more likely to be in poverty on top of it. Boy, that's a tough, that's a tough gig. I mean, I, you know, my, we're lucky where my wife gets to stay home and be with the kids. And still, it's like, oh my God, it's just so hard. Yeah. Like, I'm a juggler all this's like, oh my God, it's just so hard. Like, I'm juggled all this. So I can't even imagine. But yeah, that connection, this is also why, I mean, we always took it for granted, right?

Where, like, when a baby's born and they remove the baby from the mom to go examine him or whatever and that separation, like, that could be traumatic. You just could disconnect the baby from the mom and the baby now is not near the mom. I'm sure the baby's body knows. I am not with my mom, I need to be with my mom.

By the way, for thousands of years, you know what that meant? Death, baby's born not with mom, dead, your food. Yeah, it's embedded in there DNA. Yeah, yeah, so it's crazy, crazy stuff. But back to the sleep thing. Um, you know, not enough, not enough is focus is put on that look, I 100% admit this. I did not focus on sleep with clients until diet and exercise were dialed. I didn't even look at first of all, I didn't look at sleep for most of my career. Do you mean considerate? Yeah. When they tell me I got better

sleep, I was like, oh, that's cool. But it was never like something I coached or trained or talked about until like maybe the last three years. You bring it up like once in conversation when you're kind of getting like some inventory on how they're eating and like, you know, what they're doing outside the gym, but like, yeah, well, there was never any sort of like real focus or detail. Oh, it's crazy.

You know, there's a huge hack to the insight on this, right? So one of the things I've shared this before, like Katrina always gets frustrated when she sees how quick I shift my body composition, right? Like she'll feel like she's being so consistent with our training and she's like, man, I haven't seen you training in a few weeks, then all of a sudden, I see your,

like literally your body changing, like one week, it's she's like, I just don't understand. And I'm like, well, of course, I've been doing this for a long time. And I also know the levers to pull. And those are the three big ones. Like people think the default that people have is like hardcore diet or like lots of seven days a week

of training, it's like, no, like I move those three levers. It's just a little bit every single week. Like what I was paying no attention to sleep. Okay, I'm paying attention to sleep now. I'm gonna get better sleep this week. I'm not trying to be perfect. I'm just trying to be better like what I was paying no attention to sleep. Okay, I'm paying attention to sleep now. I'm gonna get better sleep this week. I'm not trying to be perfect. I'm just trying to be better than what I was

before I started doing this. My diet, I wasn't doing anything, I'm paying attention, I'm gonna hit my protein, take that's the first thing I'm doing. Training, I wasn't training at all. I just wanted to be sure I get about three days a week in this week, and then next week, ramp up a tiny bit of intensity,

get a little bit better at my sleep, you know what I'm saying? You just get a little bit better in the diet. And it's like week over week over week over week versus like throwing the whole kitchen sink and everything. Or only going double or triple down a one, but then the other two are out of whack. They work so synergistically

that if you just move the needle a little bit in all three week over week, like you see this incredible change. And it's like, that's it. It's not about the just the intensity in the workout. It's not just about being so strict on the diet. It's like, if I could improve those three levers just a little bit week over week, I'm going to move the needle. Or how about this? You got somebody who's training consistently four days a week, five days a week, whatever. Their diets pretty good.

They're doing pay attention to their sleep. And they're trying to squeeze out one more percent out of their workout with the next supplement or technique. Or let me try this other little thing that I can do. Meanwhile, they're sleep. They're doing pay attention to. You know, their workouts, it's like they have like this thing they do an hour before. Then a half hour before I take these supplements.

Here's what I do. Intra set. Here's what I hour before I take these supplements. Here's what I do, intra, set. Here's what I, here's my priming. Here's what I do, post. Here's what I make sure I feed myself afterwards to fuel myself. Here's the carbs and the proteins that I need for my whole, whatever, just surrounding this workout. But when they go to sleep, they don't pay attention to any of that. If all they did was left the workout alone, keep it the same, improve your sleep by 10%,

your workout performance will go up by 15%. And then also your recovery, which is all compounding. That's right, yeah. Yes, 100%. Yeah, totally. Even the supplements around sleep are very interesting. The supplements around sleep are geared around insomniacs

or people who are such an emergency mode, they just wanna get knocked the fuck out. Give me something just to knock me out, but there's not a lot of supplements out there just for helping you optimize sleep. Not ones that knock you out, but ones that just like, you know, I just wanna improve the quality.

Hubby calm down. Yeah, get me better, you know, REM sleep. Like, there's a compound called lemon balm. This is one that you can use that. It's not like this crazy sedative. Like you'll take it and like if you're an insomniac, you'll take it and then you'll go, but if you sleep okay

and you take it, study show, it can improve the quality of your sleep. It helps you sleep faster. But you put that in the same categories like chamomile or something like that. Yeah, okay. Things you can use all the time. So like, organifies a product called, or called,

Gold Juice. Gold Juice has lemon balm, Rishi in there, and other compounds that, they're not gonna knock you out. You're not gonna drink Gold Juice and be like, oh my God, I can't drive. Like I better go to sleep, it's not ambient. We're Tional PM. Yeah, but if you get, you know, your sleep is okay.

You take it, you'll have better quality, better quality. By the way, I want to tell you, this is reminding me. Lemon balm and some of the ingredients in, in organifinal, I hope you're okay with me saying this, but I know you're some was having some night terrors. Yeah. They've been shown in studies to improve night terrors and, and the gold juice is totally appropriate for kids. Yeah, that's, that's great because I mean, we're literally on every intervention we could possibly think of at this point. And it's, it's at that point too. It's like, well, I don't know, maybe it's something psychological,

and maybe we, you know, we were trying to, everything we could think of physiologically, like, you know, maybe magnesium, maybe, you know, it's what he's eating and his diet and this and that. Anything help? We've had like some success like with some magnesium and like some from from Ned product But it just was very temporary and then it's just kind of back to

Back to this this pattern that just keeps repeating itself. How consistent is it Justin? You know, it's Man, it's been like the past month. It's it every night every night every night for the past The only time you get sleep is when somebody's in the room with him. And so he ends up, like, and Courtney's, it literally feels like we've regressed back to like, when he's like an infant, you know? Wow, really, that bad again.

Yeah, because so she'll go in and then like, you know, be a presence in there and like try to like sue them and like, and then what, presence in there and try to sue them. And then I'm starting to do shifts with her now to try and take some of that load off her plate because it is affecting both the boss and then maybe because we have a king size bed, he can just sneak in and roll.

And it's just like, it's a kid, do you feel like thrash and all this? So I might not get in good sleep. She's not getting good sleep. And like, it's just been, it has been a problem. And it's like, I don't know, there's a phase of development. Like if like, he's going through some kind of growth.

But yeah, like I'm definitely gonna try this. Try the Gold juice and see if it makes it in there. So I like it. Yeah. Have you ever been seen at that night, Ter? Pro, my best friend's daughter. I remember the first time I saw it ever been seen a tonight, Terry? Pro my best friends daughter. I remember the first time I saw it. As a parent, I feel so bad. I freaked out, dude. Like I didn't like I've heard people say throw that

term around. But until you've actually seen you can't do it. It's like they're possessed. It's like horror. And you can you cannot do anything. No, you can't wake them up or shake them. You're gonna keep them from exactly exactly. You just like you like I watched my best friend. So we, this was up actually at the trucky house, the first time I'd seen it. And they had the camera on their daughter and stuff.

And we're all out, it's like, I don't know, nine o'clock or so at night and we're just kind of sitting around talking in the living room by a fire and some of that. And then I said, we heard her. And then they, they ran upstairs to to go go be with her and so the they I had the monitor down there and I was watching and that literally my my best friend and his wife they just stand on each side of the bed and like correct and I'm like just screaming yeah if she's just screaming and flailing and flipping and it goes for like five minutes dude like like literally

five maybe more five ten minutes of like just straight, no You said some episodes of it's not that bad. Oh, not that bad thankfully. Bro, it's like, it's my heart apart, dude. Yeah, my nephew would go long. Yeah, this was long. My sister had to be with him for like 20, 30 minutes while he was freaking out. You know what, you know the first time to see that, because you don't know what the hell's

going on. Yeah, is he in pain? What happened? Yeah, you know? And they're not a loss. They're not like, you're like talking to them and they're not even responding. Yeah.

No, it's, it was, I'd never seen that before. It's gotta be one of the worst things as a parent because you literally can't do anything. And especially in the beginning, when you don't know it's a night tear, you're thinking the worst. Like what is, is he pain or the hurt? Like what the hell's going on?

So I feel, man, I feel free. I try that. I would try the gold juice Maybe some or maybe some chamomile an hour before that So you made like a T. I remember one time we were up in trucky Yeah, like you did a gold juice version. It was like almost like warmed up right with just hot water Yeah, no, no, so you could do almond. I mean those almond milk I would do milk and the froth it yeah, I would froth it with the gold juice and if, no. So you could do almond, I mean, I would do milk, that's it. And the froth it. Yeah, I would froth it with the gold juice. And if you make it hot,

you could throw a, a Camel Milk tea bag in there, tat a little bit of extra Camel and have him sip on it, you know? Yeah, because it was like 45 minutes before back. Like do we do melatonin leg, you know? Where's the list of like, you know?

Interfections at this point, because we're just like, and thankfully he hasn't done that at all when he stays at like his friend's house, and so he's been able to still go, and yeah, I don't know, man, that's why I'm like, it must be something psychological.

So what, yeah, so that this is like super fascinating. You know, it's really interesting too. Obviously, you wouldn't do this with your kid, but I mean, if I had this issue, I would do it for as an adult. I've been now, it's been what a little over a month now, I'm going on I think five weeks since I've had weed. And the dreams are insane.

Yeah, insane. I've had bad dreams now. I've like, I forgot what it was like to have that. I've used cannabis at night for so long that it got rid of my dreams completely. So I wonder, I mean, obviously, I don't think you're gonna get your kid high. I'm gonna ask you, I don't know.

I know, but I mean, there's gotta be something there like that. I mean, if you say I'm seizures, I would look into it. I'm right, CBD. Yeah, yeah, yeah, but no, yeah. Do kids normally grow out of it? So it's, that's what I've heard.

So that's what I'm kind of like holding onto that, because it's like, you know, we're just trying to figure out like what's the best move? Like what do we do? Like do we do better job of like, and we've done stuff like lavender and like lotion stuff and like try to soothe and calm and like, so we'll get progress.

Sometimes we'll get a good night where it goes to like four in the morning and then like, but then it happens, but that's like as in the morning and then like but then it happens But that's like as long as it's been like usually now. It's been less. It's like you know midnight boom Like I wonder if um what type of Content that he's watching or seeing before heading into bed could have any sort of this is different than a nightmare So could you wake up from a nightmare scared. Yeah.

A nightmare is a different. Oh, it is. It's a different category. Oh, so when they all, when he becomes coherent and then you're talking to him, is he not able to communicate what he was seeing? Oh, yeah. Oh, he doesn't even know.

It's like sleepwalking. Yeah. Wow. Yeah, it's like sleepwalking. You're watching sleepwalker? Yeah. My brother did that. It was really weird. Well, you know, it's actually my best friend

who has the daughter has this, he has that rare disease that that one comedian who did a thing where he like he acts out his dreams. Oh, right. He has that. There's gotta be something in the gene, right? The fact that he has that and then his daughter gets these night tears.

He thinks there's gotta be something in the gene that like, what if he suppresses how it's done? That's the hardest thing is apparent is when there's something that you're like, can't really do anything about. Yeah, yeah. What do you do? I got to write it out, so I'm, yeah, I'm taking the things too. You know, I'm trying to, try to intervene and get sleep where

I can get it. Speaking of sleep, trip off this, right? So you guys know I moved because, I don't know if I told the audience, but we, we've been been battling these like kind of mild autoimmune issues in my two and a half year olds like skin issues, gut issues. Couldn't really figure out what was going on. We're working with a functional medicine practitioner. Did some testing. His gut was off. Did some protocols there. You know, kind of got better. Have the manages food. Like going a low histamine diet. If you went off of it a little bit,

you'd get these flare up. Couldn't figure out what was going on. Functional medicine practitioners was like, you know what, let's test your guys' urine for mold because sometimes mold in the house can cause something like that. So we said, okay, so he's, you know, in diapers, so we did the mold test and turned out, we both had mold in our urine.

So she said, okay, you need to get the house tested for mold. Now, first off, I don't know if you guys know this, but do you guys know how expensive, like a legit mold test is for your house? Oh my god, how much is it? Yeah, we talked about this. Thousands and thousand, $20,000. Yeah, of course.

Okay, so it's like, okay, cause they come in very thorough. You get the general mold, like whatever, that's not gonna do anything. They have to go in, they test the walls, the air, HVAC, it's like a whole day process, then they send multiple samples to the lab, type of deal. So I said, all right, screw it, we have molding our urine.

Let's just do this and see what happens. Anyway, they came back and they're like, yeah, you got molding the house, it's throughout the whole HVAC unit, which means it was blowing all over us. And there were two types of mold that can cause problems. Now, the problem with mold is A, there's types of mold that are worse than others, because you'll find mold in every house.

So there's types you wanna look out for, and B, it depends on the sensitivity of the individual, their body's ability to detoxify, et cetera, et cetera. But the fact that we found those two, that there was such high concentrations in the HVAC. It's enough to make him like a leaf. I gotta move, man, I hate moving, right? So luckily, we sent the land lord,

land lord's gotta let us out of the lease, so we ended up moving and we're in a new place. And now the autoimmune stuff would probably take a month or two to notice any improvements, but here's the weird thing. My wife hasn't been able to sleep well for a long time. No matter what, whether she's, you know, I take over feeding the youngest because her sleep is so shit and it's just, it's terrible. So, and I can typically fall back asleep, but even my sleep

hasn't been the greatest, but whatever. Since we've been in a new place, we've been sleeping like rocks, like rocks. So I'm like, you think that was disrupting the sleep that bad? I'm like, I'm, we were, I wonder how much we were affected by this mold and didn't realize it. Mm-hmm. And we still have yet to see the full effects because we've only been in this new place for less than a week.

Well, if you notice immediate effects, I guess. It takes three to six weeks for your body to clear things out. And you could speed up the process with like sauna, exercise, lots of fluids, that kind of stuff. Weird. Now knowing you, you went down the rabbit hole and Googled the shit out of everything.

So how common is this? Like in a house that's, like, have you looked up research stuff that says like, oh, houses that are 30 years or older, it's 50% likely. If you see water damage or, or if you look, so the place is the history of water damage. The place is to look are under the sink in your cabinets.

So if you look in the corners like is there water damage, is there on the window sills or in the showers and bathrooms. If you notice any signs of water damage, you probably have mold in your house. Now most houses have some kind of mold. It's just certain types you got to look out for. And then if you're sensitive, some people are very sensitive to mold. Yeah. And then I just learned this, trip off this,

this is fucking sucks. Let's say you live in a house with mold. And you're like, oh, we found it, move, move real quick. Get out of that house. Mold the fall of you because it's in your mattress or you close. Then so I've heard stories where people will move. Oh my God.

The mold spores will be in their mattress. And then like, you know, you're later, I got mold in this place too. So what did you do this better not have it? I just say you go out with bioboxid mattresses then we didn't, but we were, we're very clean. Everything's pretty, you know, whatever. We keep the house, you know, really dry. So I don't think that'll be an issue. And the house that we lived that we moved in that we lived in, excuse me, there were lots of signs of water damage. There were definitely areas on the wood, there were lots of signs of water damage. There were definitely areas on the wood floor

where I could tell there was water damage and areas in the bathroom. That we just ignored because, you know, whatever, older house or whatever. So in my old house, I guarantee we had lots of exposed, I mean, I even uncovered it downstairs because we had part of, because we're on a slope. And this is a problem too.

It's like, you know, towards the foundation, it was like the dirt was encroaching into basically the wall. And so it was like any time you're getting contact with like dirt in your walls and siding or anything like that, all of that can foster mold, which then made its way in to the house. And I remember I was like, because it was kind of riding away, and I cut back at it, and then I found, it wasn't black mold, but it was like not good mold. So I just clear the whole thing out,

thinking I got rid of it, but I'm sure it was like everywhere. I wonder what the percentage is. That's, there's no good data at all. And the regulations around it suck, because again, a lot of it has to do with the sensitivity of the individual, the intensity or the amount of the mold. The fact that we had it in our urine,

the fact that my son was having these issues and the amount that we found and the types we found, the guy that I talked to was like, look, I'm not supposed to, all I do is analyze the data. So I said, hey, off the record, like, what would you do? Is that I'd move? Same thing with a functional medicine, but it was Dr. Becky Campbell, she's like, yeah, I would get out for sure. Oh, wow, they both said that. Yeah, the like, it's a lot. Oh, interesting. And it's in the HVAC, bro, which means it's

in the, yes, circulating. It's like having, it's like having cancer, you have a tumor, but then now it's in all your lymph nodes, you know, it's everywhere, right? So it's like, if it's in the HVAC, it's everywhere. Now the landlords flocked because they have to go in and then now it's in all your lymph nodes. You know, it's everywhere, right? So it's like, if it's in the HVAC, it's everywhere. Now the landlord's fucked, because they have to go in and replace, it's gonna cost them hundreds of thousands of dollars to do everything. Well, he hates you. Well, I mean, hey, if I don't bring it to their attention,

so you know what's the deal is, here's a, they were, and they were happy. They're like, we'll give you your deposit back, don't worry about anything, leave the house as is, because with what we did the test we if someone came back and said oh you got to pay for my hospital bills I got miss work it a pay for my move you got to pay for this yeah they be fucked but we're cool we're like look you guys are nice people we just want to leave so yeah it does

that fall under the category like when you go to sell a house they have to do a full inspection so they don't expect for this kind of like that not to the step I mean so the move for him is fucking sells house That's probably what he would do. Maybe why I mean why spend a hundred thousand dollars. Yeah, but now that they have knowledge of this that that now they're liable, right? If they didn't have knowledge of it, but now that they have knowledge, if they did that, you think so? If it's not part of the inspection process of a house being sold, if someone can prove, if someone can prove, let's say they go through the right, not that someone would do this, but they go through the right,

why did you break the lease with this last tenant? What happened? And let's say they interview me and like, oh, there was mold, and then they find that they were aware but they didn't tell the next person, they'd be screwed. Not that that would happen, but, you know,

but anyway, they're really honest people, they're good people, I don't think they would do something. So they call you another pay for it to get a fix. Yeah, they're really good people, I don't think they would. I mean, you gotta go in and probably got the whole thing.

Yep, yeah, yeah. Yeah, all the studs people. I don't think they do. I mean, you got to go in and probably got the whole thing. Yep. Yeah. Yeah. Yeah. Yeah. So now we're in the whole movie, which I hate. I hate. Now luckily for me, my wife is like a moving, she's like a superhero when it comes to,

now she moved a bazillion times as a kid. Like they moved so many times. And then it's an adult. She traveled, she traveled with the circus. So for her, she's like so good at it. And it's still stressful, but she actually enjoys some of it, which is really strange. I lived in two houses of my whole life until I moved out,

and I hate moving. I can't stand it. It's the most disruptive thing in the world. Yeah. I don't even want to be around. What is happening? So, so luckily for her, she, no, it's all getting handled. And plus, I can handle paying for people to do, have to shit that I don't want to do. That's why I haven't called you guys. Hey, you guys want to come over for pizza and beer?

You know what's happening. Oh, yeah. Oh, yeah. Why? What's going on? First of all, I'd be like, this isn't Sal, because he can't have gluten. Ordere also. Is a trick. This is a total trick. Yeah, it's a trick here for sure. I sell something. I know. Did you guys see? So, okay, you know, through this, this whole like, Yeah, it's a trick. This is a total trick. Yeah, it's a trick. I'm trying to sell something. I know. Did you guys see? So, okay, you know, through this whole, like, 2020 crazy stuff,

they start canceling everything, right? In terms of, like, naming of things, like, you know, an antrimima and, like, everything else across the board. Oh, yeah. So, even, like, the Washington Redskins change, right? No, I don't want you to bring up, right? And they became the board. So even like the Washington Redskins change or no, I don't want you to bring up right now. And they became the commanders. Carla, do check this out. So there's a group, Native American Association group that is literally suing them.

For change, for changing the name, because they're like, dude, this is not only, this was like an iconic, heroic representation, we're getting representation this way. That's what's so great is when you have a bunch of carons that get so loud about some bullshit that the people that it's supposedly offending actually appreciate it and liked it. They love it. They're fucking suing them for changing it.

Yeah, and also to, I love it. The logo of the chief. Yeah. That's a real person. Like, that they modeled it after apparently. Like chief white calf, I believe. But this is whole history. You know what I think?

Behind it. I think that this, that people talk about like, what, super emissy. I think the real, like under, like the real people pulling the strings are the ones that make you think you're doing good things in a reality that pulling out your representation. And Jemima, racist, pull her out.

This person, pull it out. Now nobody exists, the media to represent these things. Which by the way, these are like historical companies that were owned by these people, like it's crazy. Yeah. So now they ensued for it. Yes, I know. I thought that was so great, though.

Such a poetic justice, bro. I think that's so great. Because I think I was such a stupid thing. Yes, I know. I thought that was so great though. Such a poetic justice, bro. I think that's so great. Because I think I was such a stupid thing. I hope they win. You'll never hear a tie-ins complaint about Super Mario. You know what I mean? Yeah, I wish the fighting Irish and like all the, you know. And what do you think about Super Mario's about

is races it gets, bro? Hell of racists, bro. I've got a mustache or a plumber. Yes, dude. Short guy. Well, here's the thing. You know what I came about, right? That was his actual, it's based off of a real person too. Yeah, do a short guy. Well, here's the thing. You know, that came about right. That was his actual is based off a real person to you. Yeah,

it's a real. He actually allowed them to use his his, um, uh, not factory. What's it called? Like a, like a storage shed? Oh, to, yeah, for the first, uh, for the first, yeah, uh, development of, of, yeah, Nintendo and so it was the landlord. The landlord and you let them off because they couldn't pay rent He said that's fine. That's what I hear yeah, so they named the they named the then character after him Right supermoderate Mario. Yeah, I mean, that's a perfect example though That I mean someone could totally try and spend that on this is this massively racist But yeah, it's also represents somebody and if I was that guy would want you like that was like made after me I don't care if you have ever watched some videos. There's this dude, there's this guy that goes,

he wears like cultural appropriation outfits, right? So like a traditional like, you know, like, Chinese outfit or like a huge sombrero or something. And then he goes to communities, like he'll wear the sombrero and the whole deal, he'll go to Hispanic community. And I'll interview them. I'll trigger you. Yeah, I know, interview them. What do you think He'll go to his spanic community. I think I see that part. I'll interview them.

I'll prayer you. Yeah, I'll interview them. What do you think about this? Oh, I love it. I love it. You don't think I'm like, no, no, no, it's great. You know, or he'll go to like these, you know. It's all the college kids in there.

Yeah, dude. The carons it like, yeah, they flipped their lid. Yeah, they all have it. This is great. I love your outfit. So, you don't think it's appropriation. I saw that saying news just and I got excited. I wasn't thinking that's so good.

It's like, oh, get him. Yeah. That's funny. I think it's hilarious. I saw that saying news just and I got excited when I think it's so good. It's like, oh, get him. Yeah. That's funny. I think it's hilarious. The commanders are lame. It's such a stupid name. Hey, did I tell you? Did I, I don't think I brought this up.

Let me see if I could find the article. Did you know that they genetically modified silkworms? Let me read this. This is crazy. Scientists have synthesized spider silk from genetically modified silkworms, producing fibers six times tougher than the Kevlar used in bulletproof vest. Wow. Yeah.

So they've done this with guts too. Yeah, so it's cool about this because, you know, silkworms can produce way more of this fiber than the spiders can. So they literally modified silkworms to make spider fiber or spider silks. Yeah, to be able to perceive it. It's even stronger because of that cross genetic, like, yeah, somehow like the fiber got stronger. That's fascinating.

It is, dude. But you know what's funny, that the science exists. What are they doing that we don't know about? I don't know. Yeah. UFOs and things. I mean, that's what I'm on the same page of you that.

Like super soldiers. Yeah. Like they're already, they're figuring it out like right before our eyes. Yeah. Yeah. I agree. Like super intelligent, like monkeys or something, you know? Like, well, yeah, well you saw that.

Yeah, where they're, um, they were, they had like those embryos that were like half human half, um, chimera. Yeah, the chimera. I don't know. Yeah. What is the imagery? Oh, Iera. Yeah, the Cameras. I know. What is the, what is the imagery? Oh, I gotta show you guys this. So check this out.

So this woman took these photos of herself and then used AI to present the representation of what was considered the ideal female body through the, the centuries and decades. Oh, 14 to 1700. So the first one, 1,400 to 17, this is a base, this is all based off of media.

So 14 to 1700, it was pictures, right? And it says the perfect body back then was full and curvy. Then you got to the 1920s, which was this boyish, you know, the flapper girl, like, I'm gonna look. Then you got to the 1950s, maybe Doug scrolled down and it was kind of the hourglass look.

And then the 1990s with 50s of the best was yeah super skinny and then moving forward 1990s to the 2000s was big boobs long legs so you know it's interesting about this because you see like what's considered the perfect female body that's so- 2010s would be just all booty. Yeah it's like so dramatically different right like the one from the 14 hundred and 1700s that's like she's dramatically different, right? Like the one from the 14th or 17th hundreds, that's like she's a good 50 pounds heavier than the one from the 90s or something like that, right? Yeah.

So what could they possibly have in common? Is there any real evolutionary, or is all media driven? So scientists went around the world studying what was considered the perfect ideal female physique? And they found these huge varieties or variances, some cultures like them, heavier, consistency in the hip to waist ratio.

Hip to waist ratio. Yeah, that was consistent, right? Consistent across the board. And even with this, if they were actually to do the math and look at the hip to waist ratio, you'd find, there's this ratio that scientists found, regardless of the size of a woman from culture to culture, and that ratio

very strongly correlated to successful childbirth. Now, that, okay, so obviously, I'm familiar with that and agree with that, but that doesn't highlight that. No, this is for using AI. So I think she's just trying to illustrate it, but when you actually look at, and they measure models and all that stuff,

there's this ratio that seems to always come up. I mean, I feel like we're on to it in the 50s. Yeah, I know. You know, away from the ideal. I know of all those the ziques that she's presenting, right? I think that in my opinion, the 50s looks the best, the healthiest and most natural. She's just natural. She's a little bit thicker. Like, I mean, yeah, totally. I don't even mind the 14 to 17 or one I think that one looks more natural 1990s one that like Yeah, it's yeah, it looks unhealthy, right?

I could totally be healthy. Well that that I mean that you saw that a lot in models in runway models and you know heroin supermodel there was some like a show coming out with like the the super models of you know That's like not really a thing anymore. That used to be a huge like when we grew up. Have you ever seen a supermodel in person by the way? Have you ever seen an actual supermodel in person? So it's almost like when you see like a bodybuilder, something in person. It's the proportions don't make sense.

Supermodels, they look like aliens. I see. Their bodies don't make sense. Yeah, I've seen something that's like on Instagram that has real crazy features and then you see them in real life. And yeah, it was really hard to like look at them. Yeah, as soon as they're tall, their legs are really long. You look at it like aliens.

Like they're body, their proportions do not represent even the slightest of what the normal person looks like, not even close. It's interesting. Yeah, it's really interesting. Anyway, so I want to talk about Viori. We're supposed to mention them, but I consistently, consistently, get comments on Viori. And by the way, that's the only thing I wear now. I'm not like a style person, so I'm very happy that we work with a company that can

provide me with things that look good. Consistently people will comment on the stuff that I wear. Like family members, people. And people in cold, so I'm like the last, last season they did two different flannels and I was so happy that they finally like rolled those out. I'm like, I'm crossing my fingers to see if they keep that up. The comments used to be, what are you wearing? Now people are coming up to me like, oh, you got

Viorion, I like, they can recognize that. Oh, it's the brands everywhere. I see it all the time now. Like I used to think like when I saw it, like oh, they maybe they listened to Minecraft, right? Cause we were like, they're original advertisers, right? I no longer think that. I mean, the brand is so big now that most people I see

that wear athletes, you're wear most people are, especially guys now, because I think it, Lulu was always the girls like athletes, you're wear, right? That was the brand for the, for the longest time. And then they really made a mark in the mail market. Of course, they've now, they've seen a lot of girls wearing it too. But now if I see a guy that wears athletes you're wear,

I would actually say seven and a 10 times. It's kind of like, it's- It's the hood of its view. Yeah, you know my favorite, so I just bought this for Courtney, and because we, I'm trying to promote us, like learning tennis together. And so we're just like practicing. I got like, rackets and there's, uh, at the high school,

we can go down and just kind of just just to move and do something, you know, together that's a little different. And so they have like these like amazing skirts that from Viori like, like, and I have like, she's like, gives me the high brow. And what are you doing? I know what I'm doing. I'm trying to enjoy my time playing tennis with you. You want to be fast, right? Just want to screw, you don't want anything else. Arrowed an amic.

Yeah, it's for sports performance. Yeah. Hey, tennis scurre, it's our hot dude. That's a good call there. Yeah. For a second, I thought Justin was talking about it. Hey, we have Mike. We get to T.S. talk to Mike.

We do. So Michael churn out from Creatures of Habit. We're going to talk to him about this new exciting release. But before we have a Mike, we get to test. Talk to Mike. We do. So Michael churn out from creatures of habit. We're going to talk to about this new exciting release. But before we do, should we do our shout out before we do? Yes. Okay. Okay. I'm excited about this shout out because I think this is someone to ask the other day, you know, who are like the most famous people that listen to my pump? And we're talking about F1, you know, racer for Carlos for Ferrari Carlos. We're talking about Russell Diggerson, the country singer. I forget who else we were talking about that were some big names. This has to be probably one of the most famous people I think that listen to my input now, which is Roman

Reins, who is like the man in WWE. I'd say he's like the next rock, right? Yeah, he's like the rock of this generation that's up and coming. And so I'm, and I'm sure anybody who watches it. I'd love to have him on the show. Yeah, so I love it. Well, I found out, I found out literally last night. I had somebody DM me and who obviously is a fan of wrestling. I was like, oh my God, and they had screenshoted him following.

And so I DMed him from the Mind hook media page in last night. So we'll see about getting him on the show. I think that would be a super fascinating person to talk to, but I thought that was pretty cool. Bro, I'm so excited to have you on here to talk about this collab. You and I have been talking, how long has it been in the works?

I mean, I remember almost a year. It has been almost a year. And the cool part about this collab, at least for me, is that before we ever met and I was in the competing space, this was a staple meal for me ever. This is long before we, and I met, I used to make my own oatmeal. So of course, when we hit it off, we met,

I loved your product to start with. And the one thing that was missing for me was like, dude, I had to go to blend that I used to make myself every single morning and you didn't have that flavor. So I'm super excited. So tell the audience how this came to came about. Tell me about the flavor, the whole experience for you to put it together. Yeah, well, I mean, first of all, I wanted to get on your show, right? I wanted to get on your show. So so as soon as I showed up, the first person I met with Sal, we connected and then I met Adam and then we connected.

And I think we probably we spoke for a long time before we even started rolling the camera. And I just had a connection to you guys. And I knew that they were that we were going to build like an awesome partnership and and a relationship. And so, you know, I think when we saw what happened to creatures of habit when that my episode went live, I immediately reached out and said, Hey guys, this is kind of crazy, what just happened to my company. I think that the audience that listens to MindPump, I mean, I listens to MindPump, I've been listening to MindPump for a long time. The audience that listens to MindPump is people like me who

really give a shit about what we put into our body, what we do with our body, and you guys are at the helm of this movement, of sharing real great information, and it's obvious that your audience resonated with what we're doing at Creatures of Habit. And so I was like, how do we figure something out here? Like, how can we figure it out? And so we worked out a deal between you guys and I and we started working with you guys in the podcast.

You guys are now investors in the brand, which is amazing. And then I was like, hey, let's do a collaboration on a flavor. We've never done a collaboration on a flavor before. There's anybody to do it with. It's obviously you guys. And I think Adam kind of just threw everybody else to the side. It's an off-lookin' doing this. I'm gonna take the reins here.

And Adam and I started going back and forth on what flavor profiles. And then you mentioned the strawberry, like strawberry was your jam. And I was like, we don't have a strawberry. I wanted to do a strawberry and you were like yeah, but what about what about walnuts and cream and I was like, let's go and so we started we started we started iterating and I don't know how many flavor how many different different samples do we taste 10 to 15 or five I actually will you narrowed it you did that and then you narrowed down I think four or five that you sent to us to taste And then we picked that one. Yeah, and then we had our staff

Yeah, our staff all go through it and it was it was like clear It was very clear. I mean you guys shot down my pizza flavor Nighty-yoo We went with the strawberry walnut cream. I wanted an all-cheese one and Nobody wants fucking pizza for breakfast Dude, but I think the coolest thing about this is that strawberry oatmeal is a thing. It's been a thing forever. It's like a classic.

It's a classic, I believe, quaker oatmeal flavor. It is. Strawberry is in cream. And when you see any sort of oatmeal brands, there's always some sort of a strawberry in cream. Being out, we are are plant-based, meal one is a plant-based product, we're not a plant-based company, but meal one is a plant-based product. I decided to use coconut cream, which added such a really nice roundness to the flavor profile. So like, traditional strawberries are like, could very well be the perfect fruit because they're sweet and they're tart and the balance is like It's hard to beat. It's hard to be like there's I love apples

But you know like there's not a perfect apple a strawberry is like a is like a perfect fruit It's just so delicious. I don't know anybody who doesn't love strawberries So you take strawberries. You got this perfect balance of sweet and tart, and then you round it out with this coconut cream, and then you add the texture with the crunchy walnuts, and a little bit of earthiness, a little bit of fat to it. It's just like a match made in heaven. It's really the way the flavor came out. I'm super stoked and fired up.

Actually, I cooked up my own little version here and I'm going to eat it while we talk. Well, you do a good job, man. You can not only hear, but also see how delicious it is. That's tough. I'm excited, dude. This is something that, when I made my own oatmeal, all the flavors that you already currently have and all the basic combinations. I've had that.

Like that's, you know, when you're eating oatmeal every single day for years, you start to mess around with flavors and this was just my go too. It was the flavor that I always loved to make. And so having you not have it in your lineup was like, dude, we have to do this. So, and I can't wait to hear the audience's feedback. Because so far, I mean, most of our audience has absolutely loved meal one. And so bringing my flavor is like, I can't wait to hear the audience's feedback because most of our audience is absolutely loved, meal one, and so bringing my flavor is like, I can't wait to see the response.

I hope we blow it out the way. I hope you sell out. I mean, that's what I hope. I hope that you can't supply enough of this stuff. So I hope you stocked up, bro. Well, I gotta tell you, man, my lucky number is seven, and this just so happens to be our seven flavor. Let's go.

I think we will definitely sell out of the flavor without a question about especially after this episode goes live. But for anybody who doesn't know what meal one is, just to give you a quick recap, if you listen to Mind Pump Chances, are you know because the guys talk about it a lot, but if you don't, it's not just oatmeal. It is, it's a super high protein overnight oatmeal. You can have it hot, you can make it into a smoothie, but it's best served overnight. It's got 30 grams of plant-based protein, it's got omega-3 fatty acids, it's got a probiotic, digestive enzymes, it's got some pink Himalayan salt for a pretty healthy dose of electrolytes, and it's delicious.

And it's super, super simple, it takes 30 seconds to make, literally, 30 seconds to make. But you can make five meals for the week, which is what I do on Sundays. I make my meal one, I make it five, and five different containers. It takes me about three minutes to make five meals. And I'm done for my first meal the day. For that, for Monday through Friday, every single week,

I make it, it takes me three minutes to make, it's incredible. So I think that's why you guys gravitated towards it as well, because it's an easy way to get 30 grams of protein in the morning without thinking at all. 100%. Yeah. It's just like without thinking. 100%. If you win the morning, the day becomes a lot easier.

We just learned that as trainer. So great job, dude. Yeah. Great job, dude Yeah, great job, man. Yeah, I'm sorry product man. It's officially live now right so audience can go to go to the website and get it get it What last that's it? Get it while it lasts. Yeah, it's here. It's delicious. I think anybody Everybody's gonna love it. It's definitely gonna be a great addition We haven't dropped the flavor and about a year

So this little this is this is a big one for us. And to be in collaboration with you guys on it, is a really, really big deal. All right, dude. Well, hey, thanks. Yeah, I'm excited. Yeah. Guys, if you're listening strawberry walnut cream,

this is coming from Adam Schaefer's palette. Yeah. Hey, creatures of habit. Hey, the creatures of habit.com. Strawberry cream. Forth slash mine pump pump the code is mind pump in its Sorry, MP25 MP25 sorry MP25 for 25% off. That's the biggest Discount that's available from creatures of habit. I know we had to get you in an arm lock and have you you know Give us that but we got it 25% off for our audience only check Check it out. Love you guys, appreciate you guys.

Thank you so so much. Thanks brother. Love you too bro. Have a good one. Sleep is extremely important. And there are things you can take to improve the quality of your sleep. They don't knock you out. They don't make you drowsy, but they actually improve the quality of your sleep.

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Yeah. People who trash exercises, unless there's context, like if they're saying, uh, renegade row is not a great muscle builder for the back, uh, in comparison to traditional rows. Yeah, I would agree. I could say, yeah, but renegade rows have their own value. A renegade row, yes, you're working the back, yes, you're working the more rotation. Anti-rotation.

It's one of the best anti-rotation exercises to create stability in the lower spine, to prevent torsion or twisting with certain athletic condensations. Why, I think that's probably why. It's their highlighting. It is worth the sexer exercise because people don't like see it like that, right? They're looking at it as a more challenging way to do a row, which is the real value of it is

to be able to focus and brace and make sure that your hips and your body doesn't rotate while you're pulling off the ground. And so it is a bit challenging in that regard and there's value there. I mean, context matters. I just, you can make the case that every exercise is shitty for something, right?

I can give me an exercise, and then I'll tell you what, a lot of people generalize it as, and then I'll make a point that, oh, that's shitty for this though. So if someone said, Renegade Rose are, I mean, they're terrible for your calves. You know, it's not a great exercise for your calves. So they're terrible for that, right? They're not the best for back hypertrophy, but they have a place. And so they're, and

they're incredible for what they're used for. So I think it's so funny when, I mean, this is just the clickbait social media culture is find something that's maybe popular or someone's using and then make a video about it. And then it's... Part of it though, I do blame on the fitness influencers who have zero understanding of workout programming. And they throw Renegade Rose into a workout. It's typically like the fat loss,

burning workouts for girls. It's typically for women, right? That's typically what they don't include Renegade Rose in. Why? Because they look hard. They look different. That's a good point, Sal. Okay, there's a what for women, right? That's typically what they don't include Renegade Rosen. Why? Because they look hard. They look different. That's a good point, Sal. Okay, there's a place where they are terrible.

Like, you know, you don't even know why they're using it. Yeah, you see people throw it in a circuit because they're challenging. Because they make you sweat and burn a bunch of calories and program that way is a terrible way to use them. It's just not the ideal for it. But if your desired outcome is to work on stability and anti-rotation, it's a great exercise and tool to include into your program. So it really depends on who's writing it and what they're promoting it for, on whether

it's a shitty exercise. Now, just for people who are listening, like what's anti-rotation? Anti-rotation is the ability of your core, in particular, to prevent too much rotation or torsion or twist. So how would this work? Well, let's just give an example. This is silly, but let's say you're walking and someone's shoulder bumps you, okay? If you didn't have good anti-rotation,

your upper body would twist off your body and you'd hurt your low back, right? Anti-rotation prevents you from twisting so much that you hurt your low back. Now apply that to performance, running, hitting a baseball, throwing something, you know, throwing a punch, a kick, whatever. And it increases your ability to control your body. That's right, because that will limit your ability to generate force. Your ability to

control excessive rotation actually is one of the main limiters on your ability to generate force. So this is very important for athletics and performance. Not only that, it's also just for protection. I can't tell you how many times I've had a strong client who can deadlift 300 plus pounds or squat 200 plus pounds and throw their back out, rotating and pulling a weed out or picking their shampoo bottle up off the floor or reaching back to grab the feet, their kid in the back seat

and just rotating like that because they just have no control strength or stability in that movement and they throw their back out and they're they're buffed, they're strong or they're fit, but they have they put no effort into rotational or anti rotational movements. And so it's it has its place. Just you have to know why why you're doing it. Next question is from Megan Wyant. Are dump fee squats a good warm up for barbell squats if you're trying towards greater range

of motion in the barbell squat? Absolutely. So they're best for you. Absolutely. So here's how dump fee squats work. They're kind of hard to describe. But what's happening when you do a dump fee squat is you're really activating your CNS to, it, it closer to its full capacity.

So let's say you have an issue with hitting a full range of motion squat. There's mobility issues. One way around that is to create the creates stability, thus making your body feel safer going in a deeper position by activating your central nervous system. So what's happening by I'm holding a stick, I'm pressing into the floor, I'm generating force slowly going down, that creates a type of stability because the CNX is the signal. That's right. So my body then says, okay we can go deeper. We'll allow you to go deeper. So you can test this out. I can only go so deep with a bodyweight

squat, but if I do a dumpy squat all of a sudden I can go deeper. This is because your body feels safer. Now that new range of motion can be trained later with a barbell squat, and now you can strengthen that range of motion. So as a primer, I think it's a phenomenal exercise. It's great, because it's a tool, like I mean, you could do this by just tensing your body

and going into like a kind of attention squat, but to have this as like a prop to then, you know, be able to direct and push and press it. It just promotes that that natural response that your muscles want to engage and contract. And so having that constant contraction while also like moving into depth and your squat, you realize how much safety and and control you have once your muscles are tense like that. It's actually like it's a good concept to wrap your head around and like go through that process because I think a lot of people,

it's counter to how they would approach flexibility in general. Right. That's right. You know, they think you have to be loose and you have to be able to get to a certain position and then create tension. No, have that tension constant. So your body feels like it's protective and allows you to go even further. It wasn't it named after your buddy? Yeah. So Dennis Dumpy. So this is he literally came up with this concept as he was going through stick mobility, came

up with a lot of concepts there that they now have as a full modality they created, but I was there in the gym while he was messing around with these concepts. And then I did it with him and was like, wow, there's so much value to this. I started using it with my clients as a teaching tool, and to prime for squats and really, because clients, they'll attempt a barbell squat and you can just see like I'm like brace brace brace and to get them to understand the concept of like maintaining that is challenging and so this is an easy way to promote that. Yeah, if you're just listening to the podcast you can literally type in a dumpy mine pump dumpy squat on YouTube and they'll get a good. It's spelled dumpy for the audience. Do you and phy? Next question is from Pete Kendrick. One is maps primed designed as an actual program, or is it designed as a guide to improve mobility and get you ready for your workout?

Okay, so mostly the second part, however, we did put a basic correctional exercise workout in there for people who are beginners and just trying to work through issues with range of motion, pain, stiffness, just general issues with muscle and balance. So in Maps Prime, it's specifically for helping you prime yourself for your workouts and it's designed around your body. So there's a compass test you take, and it directs you for what you need as an individual. But there are, there is a workout in there for each of the challenges that you can follow in lieu of another mass program

and the workout program, there's really just purely designed to help correct those issues. It kind of depends on the severity, I guess, of... It's the ultimate regression, yeah. If you had somebody who was just riddled with chronic pain and every bit, or you're just a total beginner,

I would even say, right? Yeah, but I feel like, because even then I would still probably direct somebody in Map Starter, and go that way. It's really somebody who's just like riddled with chronic pain that like all basic exercises and movements bother them,

and they can't perform them very well. Super restrictive, they can't move very well. And so I'm like, you know what, we don't even need to really be doing any major exercises, what we need to be doing is trying to correct all these imbalances and get you moving properly. That's the ultimate regression. Most people you're not going to have to do that with, but we designed it so you have that as a coach or a trainer or somebody to assess themselves and do that.

The most popular way to use it, or I think the best way to describe it, is every good coach and trainer, I don't know anybody who doesn't do that. The most popular way to use it, or I think the best way to describe it, is every every good coach and trainer, I don't know anybody who doesn't do this, the very first session that you meet a client, the very first thing you do before you do anything, for you program or tell them what program to do or exercise them in the gym, you do an assessment on them. Right. That a good coach and trainer is going to do a full assessment. We designed that assessment based off of the three of us coming together on what we thought are some of the most important things that you need to look at and see before you take them through any exercises.

That's why it's, we broke it up and we try to also not overcomplicate this because there's some really good assessments out there, but they're really, really over complicated. Super comprehensive. Yeah. For the average person. You want training in it. Yeah, so we thought, what can we do that one is it going to be an incredible tool for coaches and trainers, but it then also be for the average person, like that they could just point out like, okay, did I pass?

Did I fail? Zone one, zone two, zone three. If I failed, what are good movements for me to do so I could later on be able to pass his own three. And so that was the concept of that and that you should take every person and every person listening if you follow mouse programs should have that to assess themselves. So they know best how to prime their body before they go into every workout. Next question is from hoop golf 89. What are the best calorie dense foods for bulking for a hard gainer without being too unhealthy? I love this question. This is my favorite one of my favorite questions because they're whole they're natural and they're inexpensive.

I'll start with I'll go with the proteins right whole eggs ground beef 80% whole milk chicken thighs those right there are all whole milk, chicken thighs, those right there are all pretty inexpensive sources of good quality, whole natural food protein, carbohydrates, white rice, potato, oatmeal, grits, like those are all really good sources of dense carbohydrates. Frozen vegetables or can meet if you can handle it. Frozen vegetables are great and then you can throw in fruit if you want berries or phenomenal for the fiber.

I mean, you're set. It's not that expensive to bulk properly. Yeah, all that, and I would add olive oil and avocados. Yeah, there you go. Other than that, like I think, the biggest thing when you're trying to bulk, or the biggest mistake that I see people make when they're trying to bulk,

and they know they need to get a lot of calories calories is they chase the calories first before their protein. So my recommendation is to like go get the protein for sure first and then it's not that hard to get these dense calories. I mean, if you use olive oil and all your vegetables, you use that in when you're cooking your meat and stuff like that, you do things like chicken thighs or ground beef instead of like chicken breast or lean fish. Like, if you make those types of choices, like the calories are going to come pretty quick, you'd be surprised by doing that. But don't make the mistake of chasing calories so hard that you

you go you go high enough on calories and but you get it in processed foods and garbage and you miss your protein. Take your protein intake. Yeah, and utilize things like healthy fats like the olive oils, like the avocados, things like that. Even cheese, I think if you don't have an intolerance to cheese, I think that's a great way that makes the food more. I love avocado and cheese in olive oil, or easy ways to make every meal taste a little bit better and boost the calories.

Here was my number one bulking meal when I was younger. That was inexpensive. I would go ground beef, rice, or potato, frozen vegetables, and then I throw salsa and avocado on it. And it was like high calorie, high protein, everything, and it tastes great. And your, and it was something to add to that. I feel like that meal, it's one of my favorite go-tos also.

Your body assimilates it so fast, you can eat again. Yeah. So also, by the way, a secret to being able to eat enough food and meals to bulk properly, is not eating these, again, these highly processed or you don't know how high saturated fat foods and then your body is just working to digest and then you're full.

Anybody's ever experienced this who's trying to bulk where you're like, you're like, a big bowl of pasta. Or I go, I go, I go, I go McDonald's. I go eat this huge 1500 calorie meal, but then I don't wanna eat for like six hours because my body is working to digest it. Let alone work out.

Where I'll be able to go ground beef, avocado, rice, shit, I'll eat three of those meals in the same amount of time and then I'll end up being the same amount of calories, but very nutrient dense and way better for your body than a bunch of processed crap from McDonald's. Totally. Look, if you like the show, head over to mindPumpFree.com and check out all of our free fitness and health guides.

They're free. You can get all of them. You can also find all of us on social media. Justin is on Instagram at MindPumpJustine. I'm on Instagram at MindPumpDestephano and Adam is on Instagram at MindPumpAddel. Thank you for listening to MindPump. If your goal is to build and shape your body,

dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price.

The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support. And until next time, this is MindPump. Until next time, this is Mindbomb.