Mind Pump: Raw Fitness Truth - 2198: The Truth About Eating High Protein & Longevity, the Ideal 3 Day Per Week Full Body Workout, Stupid Exercise Combinations to Avoid & MORE

Episode Date: November 3, 2023

Mind Pump Fit Tip: Your body is WAY more mysterious than people lead you to believe. (2:03) Setting the record straight for the recovery window for athletes. (14:49) Kids can do the sweetest and funniest things. (24:24) The daily battle over the thermostat. (30:20) The effect of caffeine on your sleep. (34:29) Botflies are creepy. (36:48) It’s free turkey season with Butcher Box! (44:01) Another update from Sal on his latest Ketamine therapy sessions. (48:21) Shout out to Chamath Palihapitiya. (56:53) #Quah question #1 - What does a good full-body routine look like 3x a week in terms of sets, reps, and exercises? I find my full-body workouts last a long time just to make sure I hit everything. (57:42) #Quah question #2 - Should I continue your split program if I have done it three times, but still see progress every time? Or should I try something new? (1:03:54) #Quah question #3 - Could you go a little deeper into why you and Jordan Syatt do not recommend combination exercises when it comes to weight training? (1:09:42) #Quah question #4 - I recently listened to an episode of the Cabral Concept with Dr. Stephen Cabral, and he talked about the dangers of eating a high protein diet for longevity and he advises eating less than 20% for overall health and longevity. This concerns me a bit as I've eaten around 40% of my total intake for almost 2 decades now. Can we please get your thoughts on this? (1:19:33) Related Links/Products Mentioned Visit Joovv for an exclusive offer for Mind Pump listeners! Visit Butcher Box for this month’s exclusive Mind Pump offer! November Promotion: MAPS Resistance | MAPS Prime Pro 50% off! **Code NOVEMBER50 at checkout** Low level laser therapy and hair regrowth: an evidence-based review Recovery Window For Female Athletes | Dr. Stacy Sims Mind Pump #1757: The Truth About The Anabolic Window & Protein Timing C Gardiner et al, 2023. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis, Sleep Medicine Review Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP15 at checkout for 15% discount** 30 Days of Coaching | Mind Pump Media MAPS ANABOLIC Program - Day 1 | Phase 1 (MIND PUMP) RGB Bundle | MAPS Fitness Products - Mind Pump Media Mind Pump #2170: Inside The Mind Of A World Class Personal Trainer With Jordan Syatt Cabral Concept 2792 - TT: Should You Eat a High Carb, Low Protein Diet for Longevity? Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Becky Kennedy | Parenting (@drbeckyatgoodinside) Instagram Dr. Stacy T. Sims (@drstacysims) Instagram Chamath Palihapitiya (@chamath) X Jordan Syatt (@syattfitness) Instagram Dr. Stephen Cabral (@stephencabral) 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. Salta Stefano, Adam Schaefer, and Justin Andrews. You just found the most download and fitness health and entertainment podcast ever. This is Mind Pump Rain Today's episode. We answered listeners questions, but this was after a 55 minute intro portion. That's what we talk about current events, family life, scientific studies, and much more. If you want to skip around your favorite parts, check the show notes. We have timestamps there.

Also, if you want to ask us a question that we might pick for an episode like this one, go to Instagram at mymputmedia. That's where you can post your question. Now, this episode is brought to you by some sponsors. The first one is Juve. They make red light therapy, like the ones you see in studies that have been shown to regrow hair, reduce wrinkles, speed up muscle recovery, raise testosterone, and more. Stuff is legit. It actually works. The studies date as far back as the 1970s. Go check them out. Go to to juve.com as J-O-O-V-V.com forward slash mine pump. Use the code mine pump and get $50 off your purchase. The set of those also brought to you by butcher

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for the 50% off discount, all right? Here comes the show. Look, the body is far more mysterious than a lot of experts will lead you to believe. Look, hormones have an influence. So to the calories that you eat, so to the macros, your mental health affects your physical health, your physical health, the physical health,

the physical mental health, your gut health is connected to your brain health, the way you walk, affects your posture, which can affect your mental health, which can affect the rest of your health. All right, what am I saying? It's way more mysterious than people will lead you to believe.

So when you see an influencer or a medical expert, say things like pound a muscle in the burns, it's many calories or it's all about insulin or it's all about calorie deficit. They're all kind of right and they're all kind of wrong. It's all important. All of it's important. By the way, mindset, mindset also plays an important role

and has a strong influence. In other words, two identical people in all ways will have very different experiences and results because their mindset's maybe different. Okay, so pay attention. There's answers out there, but they all are connected. It's much more mysterious than you think. Respect the process.

This is the only way to get there long-term. It's the only way to maintain good health and fitness. Am I the only one that was seeing the children's, the knee bones connected to their hips? It sounds like you were gonna bust out. You know what made me talk about this? Besides the annoyance I get with the people that are like, well, oh, if you're

got microbiomes off, then this is happening. And then someone else says, no, it's this that's happening. No, it's the brain. No, it's the body. No, it's the, they all annoy me because it's the interplay between all of it. And we have to respect the complexity of the human body, the human mind, the human psyche, social relationship. We have to respect all this stuff. Otherwise, we're always going to be chasing these ghosts. We're always going to be chasing this one thing. It's not one thing. It's all the things. But here's what reminded me of just how complex the body is. I'm going to bring up this

interesting, I'm going to bring up, I read an article and I had to I pulled out an excerpt from the article. So this is about how certain types of radiation affect the body. Okay. So Hungarian physician and professor, Andre Mester first used low-level laser therapy in 1967 while studying how cancer cells react to radiation exposure. For his mouth studies, he would shave the mice before doing surgery.

While it wasn't the goal of his research, I love this when this happens with studies, where they find other discoveries, because they weren't looking for them, right? While it wasn't the goal of his research, he noticed that the mice who had gotten laser therapy at the site of the surgery had their hair grow up grow back faster and their wounds heal quicker than the other mice who hadn't had laser exposure. Now this is talking about red light therapy, okay? So we know that the cells are affected by what we eat, my hormones, by the obvious stuff, light.

You mean light can make a cell react and act in a different way besides the fact that our skin tans with the sun and the last stuff? Yes, the spar back is 1967. This blew people's mind. So like, you know, we work with you, for example. You're shining a certain wavelength light on your body and it's been shown to prove in since the spar back is the 19 late 60s to make hair grow back faster skin, rejuvenate, accelerate wound healing and speed up recovery. We know it raises testosterone, all these different things. It's just, it's so mysterious.

There's so many things that play a role. Then there's other studies that show like, like I talked about mindset, you know, they've done studies on mindset where they'll have people prayer. Prayer has been shown to speed up recovery and healing, like objectively in people. So it's like, to all those people out there that think it's like this thing or that thing and no, that can't be happening or whatever.

And they counter the observations that coaches, because coaches, I think, are the best people to witness this because a coach, like a fitness or health coach, is really good. They are looking at everything, and they're noticing things, and they're like, okay, this is weird, but here's what I noticed when this happens. And yes, I know you're doing everything right,

but your mindset is off, that's why it's not gonna work. Then you get the scientists, and the science people are like, no, no, it should all work. It's way more mysterious than we think. We need to respect that. We need to respect it and understand it all plays. It all plays it all plays All we get taught is like the reductionist the approach of like how we can just use this one

Targeted pharmaceutical or one targeted therapy To address like a much more complicated issue and it's like if that has to be part of the conversation is is how you're mentally Dealing with this as well like the the mindset towards healing and doing things actively that promote your body's overall healing and getting sun exposure and getting this kind of, this is all part of our environment and so dismiss that as to not be honest. What was the study originally for?

For seeing how radiation affects cancer cells. And he's like, oh, wow, this particular laser or type of wavelength, which we now refer to as red light therapy, made them heal faster and grow their hair back faster. And then in the 1970s, he used it on patients to heal ulcers on the skin that wouldn't heal. So had I imagine that in order for it when you're not looking for that and in order for it to see that it had to been a Drastin difference right you're not even researching that why would you even notice right? You just notice like on these on these mice like whoa What's going on here? These are the hairs growing back super fast?

Yeah, I mean it had to been pretty alarming a, because it was just a subtle difference. You wouldn't notice, because they were looking. Yeah, you're not looking for that. So that's kind of interesting when you think about it. The other thing that's interesting, you remember when I told you guys, when I first got into marijuana, one of the things that was most fascinating to me was

the similarities to making a healthy plant. Oh, to a healthy human. Yeah, and I just can't help but think about all that stuff like that. Organizers, and so are we? I know. And water and sunlight are obviously a massive part of the health of a plant and to think that we're that much further off. Have you seen the studies on plants and people's energy around plants? Yeah, these are angry. There's a reason why people sing or play music for their plants and stuff like that too. So I just, I don't know, I really geeked out on that when I first started reading the science around

the plant. That they put these levels of weird people, right? The plant people that like play music to them and talk to plants versus. I mean, so okay, I also feel like the type of energy it puts off. I notice a difference when I've had houses and stuff where I have like no greenery.

And then like recently, this place where we're at now, we did a lot of like real live green plants in like a California room, so that. And I swear to God, I just, if you put off a different vibe and you know what I'm saying? Like, obviously, we know the oxygen is something that that's coming from that, but it's just like, there's, it just, you could pump oxygen into your AC,

and it wouldn't do the same thing. That's what I mean. Like, it's just, it feels better. Yeah, it's the same. We put plants all over our houses. We can't help it, but bring the outside in, and obviously, it controlled way. I mean, the obvious thing is that we evolved

with these things So it's an a it's like the running water like why do we relax this noise? It's noise. I will play Waves or running water and my kids fall asleep faster and so do I play any other noise like that and you're not gonna go to sleep Yeah, it's in fact. It's noisy turn it off. I need it to be silent. No, it's so it's it's look What's funny to me is you'll have these people, sometimes I'll get discussions online with people who are talking about studies and they just, they get just so myopic. And I'll ask them, I'll say, well, what about the placebo effect?

What would you mean? I'll say, the placebo effect is so significant. Yeah, okay. That we have to, we literally, in science, objective science, okay, we have to account for it. Yeah. You have to account for the placebo effect and the no-sebo effect as well because they actually have an effect. People will feel less pain. People's illnesses will go away, like all kinds of different things.

And then the argument is, well, they didn't really have those issues to begin with then because it was all in the mind. What is the difference? Yeah. What's the difference? Also, you can foster that kind of effect if you're focused on the right mindset in there. It's they're looking at the wrong thing. It's like, whether you believe something is happening to you and so you feel it or

it's something is happening to you and you feel it, what's the difference from the experiential standpoint of that person? If that's actually the case, I don't think so. I think what you think and what you perceive affects all of the physiological, and I don't just think this is lots of data to support this. I think it affects your immune system. Did you know that people can focus negative thoughts on a part of their body and they will identify immune reactions there. Like pro-inflammatory markers will go to that area because

why would your immune system evolve completely separate from your perception? That would make no sense. Yeah. It would make no sense because wouldn't it make sense for your immune system to react what you see? Oh crap, something's on my foot. Okay, let's go over there. And so negative self thought, self thought. Do you have systems giving us feedback all the time to our brain? That's right. That's right. I mean, everybody has to experience this

at least once in their life where they've cut themselves or stubbed or foot or something. And until you looked at it, it wasn't that bad. And then you look at it and then also and you feel all the pain. I think it's fascinating. Do you talk to doctors or nurses who work with kids who have surgery.

I trained a couple surgeons and they were like, oh dude, they go, it's so funny. We'll give a kid the same surgery you give an adult and we literally have to like take the kid down afterwards because they want to get up and run around, they don't feel it. And the adult's like, I need to take two months off work. I need all the pain meds that you can get.

And they literally explain to like, the little kid doesn't know that they're supposed to be and react in a negative way. Yeah, you know, I'm sure we do Courtney probably remark. She's, she's, she's talking about us. I tell you, she's a pediatric nurse. So yeah, half the time, like you said,

it was like trying to keep them like resting and bad and like they just want to get up and go. And yeah, unless they're told otherwise, they like, I feel fine. And they just want to get up and go and yeah, unless they're told otherwise They like I feel fine and they just want to get up and I actually attribute that to like one of the reasons why Max is like so calm when he's sick or has heard himself is because we were really We were really cognizant to not ever overreact over these situations and so so in those moments, like he literally, this is how cool is this just happening the other day, he got a, you got a car stick or something

and he had to throw up and he's just like, mommy, my tummy doesn't feel good and then she'll be back, should I do you need to throw up? I think so. She like literally hands him his, opens up his lunchpel, stuff like that. And he like literally like throws up in it and then just hands it back to her like he was no real.

Because we've acted that way since the very beginning with them. We never like oh my god or freaked out over it. And so it's like it's okay honey get it out. You'll be alright. We'll feel better once you get it out. We've talked to him. It's so obvious with children because you're learning. Yeah, you see it.

It's like wow, we know and then same thing if he's fallen down or something has happened. It's just like let me see is it okay? Okay. Yeah, let me okay. Well, I mean, you know, so there's this child raising expert that Dr. Becky I've talked about her and she talks about how children co-regulate and they learn how to regulate

and she gave this example, I thought it was beautiful. She says, imagine you're on a plane and you feel tons of turbulence, you look out the window, looks like they're smoke, what's going on? And the pilot gets on and he's super calm, hey everybody, a little bit of turbulence, everything's totally fine, we're gonna be, it's like now imagine if he's like, okay everybody, a little bit of turbulence, everything's totally fine. We're going to be like, now imagine if he's like, okay, everybody, put your

seat belt on, grab your mat, like how different the reaction you would have depending on what the pilot is doing, right? That's what, you know, that's that's kind of what happens with kids when they regulate with you. So I mean, I tell you what, imagine this is going to get controversial, but imagine if we got no news, no hype, no nothing around COVID. Oh, I imagine COVID, immediately my brain was going there. I'm glad you did. Imagine if COVID happened, right? And so people are getting sick.

Imagine if it happened, it's still happening. Yeah, yeah. So let's be honest, like our reactions could completely different now versus the very beginning of it, but nobody's like having hysteria over it. No, no, no. But I mean, I can't imagine if it has been with it. Everybody's like, oh my God,

this is a really bad cold season or flu season. That's probably the extent. Dude, it's already reaction. I don't really don't. I really don't. I really don't. I think if we didn't have internet, social media, like that's part of like all that news traveled.

You know what I'm saying so fast that, and that everybody was alarmed by it, then the news was just pouring you know, pouring, you know, gasoline on the fire already. Well, meanwhile, we have people, you know, still arguing to beating over the anabolic window. I saw that already. You know, it's so funny. I love our forum, you know, saying like my favorite part about it is like I feel that those are obviously our listeners that listen.

That's what matters You know they they listen the most and I think one of the their favorite thing to do is to get a gotcha moment like oh Man I heard the guy saying that oh no. Oh no, you guys didn't read this science, okay? Levin lighten me please Transcribe everyone or podcast and just like you know highlighting things. I'm gonna talk to our Form right now. It hasn't happened yet guys. Yeah. Yeah, it might happen. Yeah, it just hasn't happened Yeah, so the article that they sent was I'll talk about it. So stupid. It's well What first I haven't read it so yeah, just break it down

So what first of all it was we talked recently in an episode about just the idea of catching this anabolic window unless you're training again later in the evening or this athlete or a very special condition, it's really ridiculous to even focus or worry on that. It's like it's... So it's an article by a doctor, Dr. Stacey Sims. Must be true that it's a doctor.

Yeah, well, okay. Yeah. Here's the point that she makes, and then she goes off the deep end, then she jumps the shark. So sorry, Dr. Stacey jumped the shark here, but she says, look, there's a 2019 survey, first of all, it's a survey.

But I all agree with the survey because then she talks about what it is, and it's my experience too. So a 2019 survey of 1,000 female athletes across more than 40 sports, published in the British Journal of Sports Medicine estimates that the risk of low energy availability and women athletes is more than 47%.

Okay, so first off, surveys are very inaccurate. However, I will agree with this. Yes, I will agree with this. A large percentage, significant, not a majority, but here it's almost half, and I would agree with this, a large significant percentage of female athletes tends to overeat. They tend to overeat. This is my experience with female athletes as well. Part of it has to do with some of the sports that women compete in that are typically popular among female athletes tend to be, they tend to be criticized

by their appearance, like swimming and gymnastics. You're saying over it, you met under it. Sorry, yeah, under it. Sorry, sorry. No, my bad under it. They tend saying over it. You met under it. Sorry. Yeah. Under it. Sorry. Sorry. Like, no, my bad. Under it. They tend to under it. Thanks for the correct. Under it is. Yeah. Under it. And that's it. By the way, that's how I mean, without even going further, yeah. Like that's, we've said this so many times. I'm pretty proud of you. How many times in the pockets,

I said, I've never trained a female client who wasn't what that was getting enough adequate protein. Yeah. They're always under consuming. They've always been on these diets up and down. And I always have to rebuild the metabolism. It's the first thing I have to do with everything. But that's everyone. And then you go into athletes who are performing at extreme levels, training,

and they still have the same, they have the same pressures though, to fit in a box and look a certain way Body image stuff is still there. So more when you're an athlete. Yeah, let's really talk about what comes from Yeah, so so thanks for correcting me. So a good significant percentage under I agree with the survey That's my experience you guys also have the same experience. Okay, so then she's like it's bad for your health and performance So that's why I try to tell people or women to eat, post workout. Now for the sake of getting more calories

from a behavioral standpoint, structurally, I get, I mean, that's good. Like, have you heard me say that? You're under eat a lot. Hey, let's take advantage and just let's try to time some amoeil after you work out too. And before, and because you tie edge of the workout, actually it's more likely to stick to it

because they're consistent with the workouts. So let's have you eat something before something after. And so you're more likely to get a female athlete to eat adequately. I agree with that. But then she goes on to talk about the recovery window and insulin and progesterone and it's your hormones. No, that's not why Dr. Stacey, at all.

The data on post workout nutrition is very clear. It's beneficial when the athletes are going to work out again shortly afterwards in order to replenish energy stores. It's also beneficial before a workout when they're training for prolonged periods of time. So if they're doing like an hour plus. Long bouts of intense exercise. Then it makes sense. Otherwise, it's splitting hairs at most, and it's really not something to focus on, it's rather than versus focusing on total calories, total intake. And in some cases, it's not good. If you have gut issues, which I'm going to also say, a good significant percentage of

female athletes suffer from, I bet you 30% or more hardcore female athletes have gut issues. The worst time to eat is right after you work out when you're already inflamed. You're going to encourage more potential for things like leaky gut, or what's known as intestinal wall hyperpermobility. In those cases, I would say,

do not eat, wait till your body calms down, maybe an hour or two later, and then eat. So that's the thing, but she tries body calms down, maybe an hour or two later, and then eat. So that's the thing, but she tries to go on the hormone thing and insulin drives, like straight up, brosine stuff. Insulin drives amino acids and glucose and take advantage of the insulin and progesterone and the female athlete is somehow special and different than the male athlete. Therefore, no, no, no, no, no, it's the wrong thing.

But in order to get more calories, yes, I agree with that. I mean, that's the issue. How many times have I said that to you guys? There was, when I was training, okay, to compete, and I had to eat 5,000 calories a day, one of the hacks for me was literally eating at the gym before I left, and then as soon as I got home in shower, I ate again.

And it wasn't because I was training. You make more of us. It had nothing to do with the broscience around catching me in a warm window. It was just that I needed to train myself to eat as much as I possibly could because I knew I was under eating for the amount of muscle that I needed to sustain on my body.

Therefore, timing and meal right after my workout made a lot of sense because then I could basically squeeze two meals within an hour time, which was difficult for me to do. So that's where it makes sense. That makes a lot of sense for a female who already tend to under eat and don't get enough nutrients, protein also. You just need another time to eat.

Yes. That's the real value of this where it stops. By the way, I almost never recommend somebody eat or take a shake right before they go to bed, except for this category of people. Sometimes that's like the only way we can get extra calories. Have a shake right before you go to bed, except for this category of people. Sometimes that's like the only way we can get extra calories. Have a shake right before you go to bed. You know?

People also need to realize like, this is that these types of articles are the articles that go the most viral because we're always looking for ways to explain why you're different and why it's not working for you and it's working for someone else. And people glom onto that because it's like I knew there was a reason why you know and those guys are telling me I don't need your gender

Whatever, it's like dude you guys have to understand this is why well here's what happens a female athlete will read that article They will add an extra meal now that it's post workout and then they're gonna be like oh my god get benefits Cuz I feel so much better or it's so much It's because I ate the meal post workout. No, it's because you bumped your calories. You increased your protein intake. Take take take 10 of these women that are under under eating, give them the the timing of the anabolic window, a 300 calorie, say meal, and then another group, okay, control group, that has the same 300 calorie bill, but they have it at night time before they go to bed.

Guarantee they'll report the same, like benefits. They'll build this the same amount of muscle, they'll fill just as good in their athletic performance, they'll sleep the same, I mean, everything will be the same. They will not be able to tell the difference. And literally what it is is the 300 calorie boost in their diet, the nutrients their body is starving of because they're overtraining, under-eating,

and now they're feeding it. This is why this is how one thing's getting nuanced, and if you don't look deeper, then it looks like it confirms something else, right? Like it looks like it would confirm the post workout and a bullet recovery window, but in fact, what it is is you just weren't eating enough, and now you're just eating more. And that's that.

I mean, and then to take it one step further, okay, let's pretend it was even rooted in some good science and not bro science, okay. It still isn't one of the big rocks. There's still so many other things that I'm telling my client that is stalled their results or they're having trouble with performance inside their sport, that I'm probably going to address before I go Oh, wait, you didn't get that 30 minutes after your workout like oh, that's the missing link right now It's like no, there's so many other things do you remember when you guys believe that yes Worked out and god it's a half the reason why they have shakes just lying by the way that's why the audience has to know that right half the reason Why we're so passionate about shitting on it is because we fell for two. Yeah, okay, so I get it

I get I get it you guys like we all we all thought the same thing too for really long time I just feel like my workout was a waste and sort of think to think that we didn't do like a deep investigation on it to try and prove our point Right when we were doing a forever Scrazy it's like and there's a lot of studies on this specific topic a lot Yeah, and it's very clear. It was very clear now that it's it's it's bro signs again unless you're gonna work out a Couple hours later and you need well, but then it goes back to what we always talk about which it really is the individual person Not the sex of course not because the guy or girl, the same athlete I could show you would suffer from the same things.

It's a male. A male that is under eating like crazy, overtraining. And I add a meal 30 minutes after their workout. That's an additional meal than they were already eating. We'll see great benefits. Male or female, doesn't matter. I know, I know, it's a good time. All right, I gotta tell you guys something,

that's just the sweetest thing that my little baby daughter does now. So you guys know how I feed her in the middle of the night. So I'll start to pipe up or whatever, I'll get the bottle, give it to her. She started doing this thing now where it's the cutest and I just realized I figured out what she was doing. So I would pick her up and she's kind of fussy or whatever

Because she's hungry. Then I'll start to give her the bottle and she would take a little hand and she kind of like You know put a little chubby fingers in the air and kind of do this type of thing And then I realized what it was is she was trying to reach because it's dark the room's pitch black, okay? I reach her face. She's trying to touch my face and feel my beard. So what's happened now a few times is I feel her hand going up. I move my hand down. She goes like this on my beard and then she puts her hand down. She totally relaxes.

Oh, my little girl, she's trying to see if it's me. I wonder when that's going to have your little nipple. The rug one. Rupes, does that. He's kind of around it. He's infatuated with nipples. Yeah, I love it. He still hasn't grown out of that. It's like, definitely.

It's like the fight. Really? Just that too. Stop that. Don't do that to dad. Don't do that to dad. He'll do that to dad. But I love the face thing.

And I like to tell Katrina and I talk about time. I'm like, I wonder how long that'll last. I mean, he's four years old. He still does it. Like, in fact, I'll share with the YouTube guys that when they do the editing on this, because we just did the pumpkin patch yesterday, and there's a picture,

and in the picture, Max is reaching up and touching mom's face in my face. That gets his thing. When we do stuff like that, he does that, and I'm like, oh my God, dude, I don't know what I'm gonna lose that. My three year old, he's almost gonna turn three soon. He is so much boy energy, rascal energy.

He hates it. Oh, he's already hitting underhand pitches. You throw it in, that's crazy. Bro, hey, I, I, I, I, I, I, I, I, I, I, I watched you. You threw, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, I, day. Well, I don't know. I'm like, huh, for sure. You're gonna take that for dad. Yeah, no, you're for sure gonna have an accident. But anyway, he's such a rascal. Like today, you know, Jessica and I now are working out in the morning, it's great.

And then sometimes I have time. There's a Starbucks like two blocks away. And I'll drive there to pick up, you know, a drink for Jessica and maybe I'll get myself something or whatever. So he gets in the car, I put him in, it's early in the morning. He's in his little pajamas or whatever. And he grabs in the car, I put him in, it's early in the morning, he's in his old pajamas or whatever.

And he grabs my hand and he brings it closer to him. And I'm like, oh, he's gonna kiss Daddy's hand. Nope, he brought his hand closer so we could sneeze on it. But you. And I'm like, why dude? And then this is what he does. He goes, why did I bless you on you? He's called sneezing bless you.

Why did I bless you on you? He'll do something, he'll be like, why did I do that? He's trying to get you to, like, the fuckers. He fart bombs his mom. What? Dude, she'll sit, she's sitting this happening today.

She's sitting down on the floor. Okay. And he's running, he's just running, okay. He's running, just letting out energy going crazy, banging into doors, just going nuts, right? And then he just randomly runs up to his mom, while like half, like as he gets closer, he spins around and like butt bombs are right.

And it looks like he's just trying to jump on her. No, no, to fart. Oh my God. He turns around, lands on her, and then he gets up and he's like, what did I fart on you? And then he runs away. And I'm like, and then she's angry, right? Because he's far on. So I'm like, do I laugh and get the,

do I get the, he, I've heard it. I have like a pole. Dude, I'm like, the new, the new thing that Max is doing right now.

So, you know, and good you actually was last night was just like, you know, you had to be the bad guy sometimes too. I'm always the bad person who's like telling him, no, he can't have something or do something, you know, and so he's now learning like and she'll default and go like go ask your dad I don't care if it's up to your dad go ask your dad and so puts him on the spot. Yeah, right? So we've Well, there's times where I don't know she's doing that and then I said well, what's your mom say?

You know and then and he's playing this back and forth and so he's piecing this together that mom and dad do that So he'll do something where he'll go he's and he's learning that like you know, and then he's playing this back and forth. And so he's piecing this together that mom and dad do that. So he'll do something where he'll go, he's, and he's learning that, like, you know, if I ask mom and then she defaults the dad, I can normally get away with it, like, dad will let me do it or what I like that. And so he'll go over and I, this happened, I was just last night and I can hear him. He's like just in the other room and I'm sitting on the couch and he's asking her asking her to do something, play a game on his iPad or something like that. And, and could Trina go ask her dad and say, he goes, don't say, don't talk, don't talk. Because he doesn't want her to communicate to me.

He doesn't want her to communicate to me. And then he comes over, yeah, he doesn't want me to say. Don't mess with me. Yeah, yeah, yeah, don't mess with it. And I'm just like, what did your mom say? Whether he just doesn't listen to me like, what can I, can I dad? Can I, and I'm like, what did your mom say? Whether he just doesn't listen to me like, what can I, can I dad? Can I, and I'm like, what did your mom say?

Can I dad, can I, can I, he's definitely, yeah, he's totally deaf. He's like, this little shit dude. Dude, this is so, and then he does this thing where he goes, he asks if he can do something or then he goes, or not, you know, can I do this or not? Can I do, can I do this or not? It's or not, son.

Yeah, he, my three year old loves me telling stories and I will admit I tell amazing stories. It's a pretty good story. So I'm telling them stories and I told you guys I tell monster stories. Now I'm telling because he likes cars so much. I'm like, how can I teach him about cars because he likes him so much. So now I'm telling him these stories of these friends that are cars and they introduce themselves and they'll say things like, I'm a BMW, I'm made in Germany and I have a 4.7 liter engine and I have two turbos. What's a turbo blah blah blah? Well a turbo and I'll explain it. So little by little. Oh, that's kind of cool.

Teaching him stuff about that. That'll be interesting. Yeah. Do you get to have the kids into cars and sports? Do you know what stuff I got? Well, trade kids are mostly. Seriously. Come on. I mean, Max does get into like knowing that he knows the names of the cars and stuff like that and he'll make that comment when I pull up. Like, I know what car I'm driving and stuff so he knows that much. But oh, dude, I got to tell you that. My mom, I'm on a thread with my parents and my aunts and then Jessica, right? So my mom sends a picture,

this is such a dad thing, by the way, and I think now we can all relate. I'm sure your dad's the same thing. So my dad's sitting in his chair, he's got his own chair, and he's got a pillow up like this. You can't see him, okay? So like he's blocking his view, and my mom texts us as she goes,

he put that pillow up so I know, so I don't know if he falls asleep because he won't let me change the channel. If he falls asleep, fall asleep. Yeah. Yeah. Did you dad ever do that?

Well, we were kids, my dad was watching us up. He fall asleep, we changed, he'd wake up. Put him up, I got immediately. Well, you're asleep. Yeah. That's how's going on. He's putting it in his pocket, yes. You're dying to put it in there.

Yeah, I just so we could. And then we go to the TV and like try and do it on there. And then he'd wake up like immediately once we started messing with it. Like it's like a, it's like a six cents. Yeah. Now I'm adding the thermostat. The thermostat dude, the thermostat is a funny one.

I remember as a kid, if we went in there and we changed that thermostat one degree down, I swear with the standards, man. I'm the same step down would be like, yeah, who touched the thermostat damn dude hasn't even kicked on yet Yeah, my my parents were my dad was like that my grandparents boy were they funny about that my grandma and grandfather when we used to be over there all the time and if we I mean I swear to God in order for them to turn to heater on you first had to have three or four layers of clothing on.

Otherwise, they're like, forget it. So my grandma, I'd be like, oh, no, no, it's really cold. You go, hold on one second, I come right back, and you come back with a jacket. You put it on. Yeah. How you feeling now? I guess I'm warm. I'm like, I'm in the house wearing a porca,

but okay, whatever. Now, you like things warmer, so in your house, is there any thermostat debate at all? Is like, or because you like you like a warmer climate? I'm, I'm okay either way, although, so, so again, my, arealias, this is really weird. So at first, I thought maybe he's identifying with this, but now I realize that there's something very interesting about the kid. He likes cold so much.

I told you guys this, right? He wants the bath water cold. He likes to sleep and almost completely naked with no blanket. And one time I told him, I said, you're a polar bear. And now he says, I'm a polar bear. So I'm like, is he identifying with this? Is he actually like this?

Or is he think that it's cool or whatever? No, no, yesterday we were out and we were getting, we got some food, we're over in Willow Glen. You know that water fountain they have out there? Yeah, yeah. Okay. It was cold last night, I started getting cold last night. So it dropped down to like 50 something degrees.

We're eating ice cream, he's in a t-shirt and shorts. Well, not let me put anything else on him. He goes over the water fountain and starts playing in the water. We're all covered and I told Jessica, I said, I think he legit, he's got a cold tone's got a cold. Yeah, so Jessica keeps it AC on for him. Otherwise, he won't sleep. So freezes us out, but whatever. It's more important. You guys are so you guys don't go back and forth on the thermostat. No, because I'd the kids I'd rather have the kids sleep and so I just do this court

Just Courtney run hotter. She run cold. Oh, she's she's always like bundling bundling up. Yeah, we're completely opposite. So yeah, any kind of breeze or anything, or the fan, I have to have some movement of air. And so for me, it's the stuffy. Even if it's tolerable, tempered, draft, I have movement. Yeah, well you two always share a room whenever we travel. Because I think you guys both put that shit on

the full ice cap. I feel like, well, so when I was in Chicago and my roommate at the time, like he's this big, huge dude, right? And he would have the window cracked when even when it was like 20 below. And so it would just come in. And I was on the top bunk,

and so we were bunked up. And so I had to just like, and he would do that the middle of the night when I didn't know, because I would get pissed off and like, you know, shit him and throw shit at him. And it was like, to the point where I had just an acclimate and it really like, it did a number on me

when I came back to California. I was like, just like, I had to have like fans. I had to have all this stuff just blowing on me. Yeah, both of you guys are like that. Yeah, Doug and I, we share a room because we both spoon. Yeah, we like to hug. He's a good small spoon.

So speaking of sleep, Jackie today sent me this great meta analysis of caffeine and its effects on sleep. And actually some pretty cool information here. So check this out, OK? If you, so caffeine consumption, so they did a big, they look at a bunch of studies. This is pretty good. Caffeine consumption reduced total sleep time by 45 minutes and sleep efficiency by 7%. So that's just caffeine across the board. What they found was to avoid reductions in total sleep time, coffee should be consumed at least 8.8 hours prior to bedtime, it's almost nine hours before.

A standard serving of pre-workout, which is about 217 milligrams of caffeine, which is way less than we consume, should be consumed at least 13 hours prior to bedtime. 13 hours. I noticed this for sure. I totally noticed this. Like if I'm definitely if I go past noon with any amount of caffeine, it's, it's messing my sleep up. Wow. And even if like, like in the morning, sometimes like this, I'll have a couple of

these caffeine drinks. And if I have a third one, and it's, you know, creeping up on noon or what I thought, it's, It's disrupting my sleep for sure. Like I really have to consume it. Because caffeine hasn't happened. Early and moderately. Like if it's a high level, even early, but a high level, I feel like it affect my sleep. It's like, I mean, I always cut it up at like one

because I noticed that massive effect. I bet you if I cut it off like 12 or 11, it'd probably even be better. You know what the problem is? It's going even crazier. If you really want to feel a difference, test it one time and cut it off like 12 or 11, it'd probably even be better. You know what the whole thing is? Go even crazier. Like, yeah. If you really want to feel a difference, test it one time and be like, no more of bus 10.

Yeah. And don't, you know what sucks about this is the withdrawal of caffeine is so terrible and undesirable. It's the worst. It sucks. Oh yeah. I almost feel like we would have to go on vacation

for a week and the whole idea would be to not have caffeine. That's the only time I've ever even really done it It's like it's just not there. So I was like, I guess I'll just not the last time I went totally caffeine free completely was a long time to go for a while. And I do remember feeling amazing. It started after the initial like week of being an asshole. Right. After the headaches and then I felt really good. And then it happens is then you reintroduce it. It's like the best drug on the world.

Does it take a good deal. So I got to tell you guys, there's this like we went to Sedona and then we came back home and like Courtney's parents were going to watch in the place and the kids, facing the dogs. And we come out.

We're unloading and all this stuff and and the boys come up to us and they're like, oh man, like guys gotta look at Finn, our little doxin. He got a cud, he got something wrong with him, and we're just like, oh no, I wonder what happened, I wonder if Arlo had picked them up or like bit him or like something happened and so he was just kind of like leaking and blood and stuff and so you know we were kind of monitoring it, cleaning it out like doing like hydrogen peroxide and trying to kind of clean it out and got a good view of it finally once it was kind of cleaned up. Dude, it was like, it's like a hole.

And so, like, is this like a puncture wound? Like, what is this? And we keep looking at it. And I guess, like, well, we couldn't really figure it out. It had been a night. We let past the sea. Like, maybe it was just going to heal a bit. And then, like, I don't know, we got to take it

to him to the vet. And we started looking it up. Apparently, like, it looks very similar. And we haven't had it confirmed yet, but it looks very similar to a bot fly. Oh, spot, like a bot fly. They burrow themselves. Burrowed in, it looks just like a brood hole.

And so with that larva gets in there and like literally eats the flesh. You have to go in there and cut it out? Yeah. And so you, I guess the technique is you like, they have to get air still because it's like a little living thing. And so you just, you plug the hole with,

what, that's the thing. Yeah, we do like a vastly like a anti microbial like the Vaseline thing and then to see if like it comes back up to the surface. It's so gross. Steve, the poor little dog is just like, you know, that just happened to you as do it. Yeah, just half of you're in the middle of it right now. I have no idea.

Hold on. But I'm like, it's so creepy because I thought bought fly was like a South America. Yeah, they have them here. Crazy shit. Yeah, just for animals apparently. Like, I guess the kind of bot flight is it doesn't Attach yourself to human and

So according to the internet we'll see. Oh, that's gross. Yeah, that's interesting. I mean, that's what a common Bite puncture hole will look like too though like I so I remember when my sister's dog Bit bitly was Bentley or Mazi and and that tooth, you know, that canine tooth, they get a good latch on the back of the neck like that. It'll go, you know, it'll go pretty deep. That's what I thought, but they could kid said that they saw a little white in there. Oh, it's just, I didn't know if there's maybe

like the fat cause fat will be right. Oh, Doug pull up on the way. It was creepy, dude. No, I don't do that. Why not? You're horrible. I've never even seen it. Bro, the ones that get in humans? Ooh, I don't know. Laura come out. I don't do that. You fly so hard, dude. I've never even seen it. Bro, the ones that get in humans.

Ooh. I don't even know that larva coming out of you. I don't even know that was a, I actually didn't know those are things. Bro, it's like a, uh, yeah. Yeah, it's, it's worse than a lot of the other parasites and tape worms and all that kind of stuff. Oh, I got it.

You guys want to get it? Oh, yeah, there you go. Oh, God. We are looking at this. Look at the larva coming out of the skin. What the hell? Why? Wow. That's just, just eating you as a at the alarm recommended us to hear. What the hell? Why? Wow.

That's just just eating you as a buffet. You guys want to hear, so you just remind me of a true story. It's disgusting. I'm going to have to tell you now. Okay. So my grandfather obviously, you know, very poor. At one point, he left Sicily, went to Venezuela to work in Venezuela because it was worked there and he would send money back to my grandmother.

But he lived in very terrible conditions. Dirt floor, place, he was working in a tire shop, trying to make money. He told me when he would go to bed, he had one comforter, whatever, he'd shake it, because cockroaches would come off of it.

He'd tell me those stuff, right? Well, at one point, this is what he told me it because cockroaches would come off of it. And you tell me those stuff, right? Yeah. Well, at one point, this is what he told me. It's my ground flow Thomas. He says at one point, he was losing weight. And he said, oh, I got, I must have parasites. So he drank some gasoline. What?

This is what he did. This was, he thought it worked. And he told me the story of how he drank gasoline and passed the parasites. He goes, oh, he's explained to me what it looked like. Oh, it's a big of how he drank gasoline and passed the parasite. He goes, oh, and he's explained to me what it looked like. Oh, it's a big long. And it came out of this. Oh my.

And he's laughing, telling the story. Yeah. Yeah, dude. Holy shit. Actually, in fact, I never heard of anyone drink. In fact, this was one of his favorite stories to tell people. I'm always drinking water. Yeah.

I'm always drinking water. That's what I'm saying. Yeah. To kill the... That probably would work. Would that work? Doug, look up drinking gasoline. Yeah, like the toxic chemicals coming out.

But he told him, I mean, there's got to be, there's got to be, I mean, you've ever, you've ever siphoned gas from one carton. You get a little, oh, you've never done that before? Oh, I've done that before. Yeah. There was just steel gas or what it done. Yeah, there's no way you can get a little bit in your mouth. Yeah, you get, you definitely a little bit. Gasoline. Yeah, it tastes like it smells. Yeah, yeah, super

chemically. That's like it's cancer causing it. Yeah, exactly. Oh, good job, guys. Yeah, that's all right. I mean, I think that's anything dug about breaking gas a lot of feelings. Parasites. Exactly. Yeah, I'm looking for it. Not seeing. I mean, like, what would I think like what would make you think to do that? I don't know if it was like a thing in the pores, this is a 13 or 13. That's what I'm wondering, am I? I had some weird thing like too,

is the tapeworm like they had like a bowl of sugar or something and you're like, to make it come out. Yeah, to me it come out and like it work and then they come out of your mouth and like, oh, what? Yes, yes. I heard that the other night.

Disgusting. I've heard that with the other night. Oh no, that's worse. You sit in a bowl shitter. No, you, you, you, you, what do you do with John? You just wait. Just give it time. Do you know what, you know what, you know what,

you know what I'll do? That's feasting right now. You know, it'll make you pass them, pumpkin seeds. Pumpkin seeds don't kill parasites, but they paralyze them. Huh. So if you eat a bunch of pumpkin seeds that they'll get paralyzed and then you'll pass them because they're not latching on. Thankfully it's pumpkin seasons. So I'll be

doing that just in case. I just like, I love my butterflies on my property. I'm like really like nervous about that. I know it's like, you got to call it an exterminator. Yeah, but they're saying can they exterminate? I don't even know what it looks like. They're like huge, I guess. Yeah. I mean, there's been a few that have, the pictures that jump on this. It would, I wouldn't be able to tell a difference between a regular fly and that fly. Yeah flew by you Maybe like where? Yeah, I don't know. I can see just land is going ape shit now. I mean hopefully I kill everything I'm guessing it was a bite. I mean, I think the bot fly thing is a is a well no later Yeah, you will no later based off of what happened. Yeah, I would say the chances are probably higher

than it is on the back of the neck too. I take a common place and talk about it. Yeah, yeah, it's like a little bit. Look at it says we're the neck symptoms of intoxication by ingestion of gasoline can range from vomiting, vertigo, drowsiness, confusion, loss of consciousness, convulsions, hemorrhaging of the lungs and internal organs and death due to circulatory failure. Hey, listen, don't do it.

Yeah, do not listen to this. Although I will say this, I mean, you there you were the parasite, my grandson. If it don't kill me, it's gonna kill us. Almost as good as the drinks and drinks. Hey, this is a good transition to butcher box. Anyway, Uh, Hey, you know what they're doing right now? It's that's, it's Thanksgiving.

They're giving away. Oh, they're giving away. So butcher box gives away a turkey with every box when you sign up with them this month. You'll get a free, a free big turkey. And I think we're gonna do a giveaway too. Is that what we're doing, Andrew? We're gonna do a giveaway also to our,

okay, to our Instagram followers. Oh, I didn't know that. We're gonna give away a box with the Turkey. Okay, so we hold on. So they do that anyways. Yes. And then we have a winner. We're gonna have to do on our how are we doing? Are we doing like a post? Andrew, or do you know, if like no one told me this, I don't know, we're gonna be a post on our IG. So yeah, we're gonna be doing a giveaway with Botrybox. Okay, okay. So by me, is it gonna be like a post?

It's a post on Instagram. Okay, so Chokey will post it and there's probably when this episode goes live, as I'm assuming. Okay, are you guys, are you gonna fry it again? Do the deep fry? We don't we do both, right? The deep fried turkey is, I'm a delicious. Oh, so anyway, it's still kind of juicy.

Yeah, it's a lot of big fan turkey. We'll be up in Truckee with Katrina's family, like we did before. And they, her brother Larry normally cooks the turkey and then I normally deep fry the turkey. So we don't have both is what we like. And the family's big enough that we could obviously, the best part for me for deep frying is it's easy

and it's short. But it takes only a couple hours, dude. Doesn't take that long at all. You got to be really careful with the way you put it in, right? Oh, yeah, yeah, you got to be definitely careful when the way you know, the old videos online, I mean, the ones they have nowadays, like if you do it like old school where all you had was the big, you know, and yeah, but now they, they make them for literally deep frying turkeys. And so there's like a, there's an oil line that you pour to and like, like, you

know, like hanging on chains, like, it has a basket. So it sits in a basket that has hooks that, so, and then you, and then you, it actually has these, these tong things that hook to that. And so you, you lower it in and it sets right in. And if you filled the oil upright where it's supposed to, then you're fine. Yeah, it's totally where you hear all those horror stories is the. They just had a pot. Yeah, they had those big tall stainless steel pots. And then they were just eyeball what you put in there. And you think there's a spooge over it. And then it's over an open flame. And then they drop it in. And then it goes over catches. And then it goes by by crazy. This is an electric one. So you have electric, you don't have an open flame. You have oil lined, it's all, it has a basket and so it's, you know, it's not.

I mean, I was definitely the very first time I did, I was all paranoid because of all the horror stories you hear about people burning their house down and stuff. But it's... Well, fire department every year releases videos of it. So you'll go online. It's like a top it's a top reason for a fire around. I believe I think this is frivolous people. It's seen the gender reveal parties. So you know, it's one of the number one reasons I think of of fires at this time is from from from from the turkey. Yeah, maybe Doug could look at the stats. I know I've seen it before. It's crazy. So No, I know I know but I can say that it's it's the ones they have now are pretty sophisticated. But your box also is doing thick cut states stakes

Doug said. So no awesome offering that. Oh, it's what's another yeah cooking more cooking fires on things giving to you the other day of the year. Yeah. Yeah. Yeah. Fire departments respond more to a thousand fires. You know, a thousand though all across America is not that much. Everybody needs to relax. I literally thought it was a bigger problem. But that's a thousand due to the deep friars. So that's a thousand preventable. Yeah, but how many houses are in America?

I know, but still. There's a thousand people who have burned down their house. I know, Doug, I'm not trying to be insensitive. I know someone listening's like, I lost my me-mob. Yeah. I'm sorry.

That's the turkey fire. I mean, like I said, listening's like, I lost my, I lost my mimos. Yeah. I'm sorry. This is a turkey fire. I mean, like I said, at this point, they make them, they're so like you're, you're, you're kind of being a num-nuts if you, if you fuck it up now, you know what I'm saying? Like kind of Darwin words to that. And you should do it outside, right? I mean, that's what we used to, like when we used to do it in, in Pismo, we used to do it out in the sand.

Oh, yeah. Yeah, you know, it splashes over you. I mean, the worst thing you're gonna burn down your shit that you got right there, but you're on the sand. Sorry, if you like your, you like your char-boiled that's her here. It's so good. I got an update on the butcher box.

Yes. Oh, let me hear it. At the time that this releases, the giveaway will be tomorrow, Friday. Oh, perfect timing. November the third. Okay, cool. Perfect timing.

Get on Instagram. Hey, hey, check it out. Excellent. I gotta tell you guys something crazy about the, you guys know the updates on the ketamine therapy. Oh, yeah, did you have it? What yesterday? No, so this was just suggests doing it as well And I haven't been sharing her process because it's private, but she told me she had such a profound Experience she told me she wants me to share this. That's the only reason why I'm doing this because otherwise I think it's very private

I wouldn't I would only talk about myself. But anyway, so she's been doing this with me and she had a session. And so when she was younger, she, as an adolescent, I believe she was 12, she had a really traumatic experience happened, she got sexually assaulted. And she's, again, she gave me permission to say this. And since then, she has thought that she's dealt with it. And she's again, she gave me permission to say this. And since then, she has thought that

she's dealt with it. She's talked with people about it, processed it. She's told the story to many people. She's not, you know, if she meets somebody that has had something like that happen, she'll bring it up and do the whole thing. She literally thought that that was, yeah, it sucked. It was traumatic, but it's not affecting her anymore or like, like it actually was. Well, anyway, she did the, she's been doing the ketamine therapy and she came home that day and her and I had a date night. We're hanging out and, you know, I, I, I, I could tell something was, you know, she was processing whatever. And we get home and things got a little intense just because of the date. And we had some intense conversations.

And then she said, it's not you, it's me. And I'm like, it's me. She's like, it's me. And then she had this visceral reaction in her body where like she just let it out. Like this, this, where her legs were kind of shaking and she just let everything out and cried and felt it all and whatever and it was like, you know, I was with her for like an hour through this process. And afterwards she goes, and she said this,

she said this thing that thought was fascinating. You ever tell a lie so many times that you think it's the truth? Yeah. Okay. She said she told the thought was fascinating. You ever tell a lie so many times that you think it's the truth? Yeah. Okay. She said she told the truth so many times it turned into a lie. In other words, she had told this story so many times that she's like numb to it at that point.

Her association to the story or to what happened was her telling the story. Wasn't the event. She's like, I didn't realize that it was still pulling the strings, that it was still driving some of my behaviors. She said it was so painful, it was such a terrible event, because there's more of the story that I want to share, but she had buried it so much that she did not allow herself to truly feel the power, the depth of it, because at that age, at any age, but especially at that age, your body protects you. And so it only allows you to process what you can and then that's it. And then you get along with life.

You gotta go to school, you gotta go to work, you gotta do all these things. She's like, I didn't realize that it was still in there that way. And she went through, and it's like since that day, which is not that long, it was only, like, was it less than a week ago that she's been very different. It's interesting. Yes. And so she's like, you need to share this because I don't think that what happened had I not done this therapy and I guess her body felt safe.

Now, here's what's interesting. Leading up to that, she was having all these vivid memories in previous sessions that she thought were unrelated and not connected. And you ever do this where you look back and you go, oh, all of those things were connected to this. So she had all these memories and she's like, and I remember she'd come home and be like, it's so weird, I vividly remember this thing that happened and this thing that happened. I don't know why this is important. And, you know, the therapist told her, if you're bringing it up, if it's coming up, it's important. We just don't know

why yet, type of deal. Well, the reason why those were so important is because it was telling her That because those things that she remembered were also stories that she had told but in through the therapy sessions She was there like there's one event she had what there was this kid and there was this thing that happened and she's like So it was really weird. I'm in there and I remember how the table felt while I was talking to him And I remember how the weather was and the way my clothing felt. So it was like her body was telling her, yeah, you know the story, but your connection to the story,

not to the feeling of what actually happened when you were there. So since she looked back, she's like, holy shit, all that led up to this big. Really insane, really insane. And you know how they say you store things in your solar plexus? Yeah. That's, she's like, it was this uncontrollable like, like kind of

shaking. There's some called traumatic release exercises, I think they're called that simulates this and they'll do this for therapy where you'll simulate this with your so as muscle, get your body to shake. And what it does, it tells your body that it's safe to then have this feeling. So it's like this backwards way of working towards it. And it's been explained to her many times. So it's like this backwards way of working towards it. And it's been explained to her many times and she's like, that's what happened. Literally I felt this part of my body just shake

and she's like, I let it out. So wild. So amazing. You both have done this enough times now. Are you making connections to the way you go in and tent-wise on how it impacts and makes a difference on the outcome. Yeah.

Are there things that you're starting to piece together like oh, when I do this and this, I get a better result or oh, I notice that these are the things I end up seeing. Yeah, more for her than for me. But she realized that if she went into it with any kind of stress, it was less effective. So we started treating the day before

and the day of like a sacred time. So like, if there was an argument, yeah, I would just, like, no, no, she's gotta go in and feel good. If that meant I gotta rub her shoulders before or take the kids or whatever, and it made it much more effective. Because if she went in with any angst or worry or stress,

then it definitely made it harder for her to kind of let go and get into that. That makes sense. How crazy though. Yeah go and get into that. That makes sense. How crazy though. Yeah. It's so wild. That's what I thought. Yeah, because she's like, I was so unaware.

Now, Jessica, like me, didn't she, she went through therapy and stuff when she was younger, right? Yeah. So she's actually experienced a lot of different therapies and stuff, so this isn't like her. She said, and she said, and this is true. Like, we all know this.

You ever have an experience where you're like, oh shit, I didn't even know to look there. There's no way I could have known. I didn't know that until I knew it, right? It's like, almost like when you have kids, you're like, well, you think you know what it's like. And then you have them, you're like, I had no idea, because there's no way

and then there's no way when it's in your body now. So she's like, it's not like it was a surprise. She knew what happened. She talked about it with therapists for so many different times. It just, you know, really felt, she really felt at that time. Really insane.

How many of you guys have left? I'm almost done. I think I have one more. And I think she has one more and then that's it. And then what, so the, what is the, like, is it kind of similar like when people have like their Iohasca experiences, the ideas you go through it and then like now going forward, you're just supposed to work on those things.

Yeah. Like to keep going. No, no, although for some people repeated, like going back can help depending on what the person's working with. Yeah. But what it does is then it opens things up. And so basically it's like this, okay. Imagine you have a movement pattern that you've built over time. You walk a particular way or you move a particular way.

Trying to change that movement pattern requires somebody pointing it out, holding your body in place, having you move differently. Then you get sore, then it hurts, then you get to practice it, and you're literally remodeling muscle, strength, central nervous system connection to develop a new movement pattern. Same thing with the brain. You have this pattern in your brain and this process breaks it down and then you gotta rebuild it. The rebuilding process is what happens afterwards

to change the patterns, change the reactions and the way that you act. But I mean, it's crazy stuff. Really, really crazy stuff. I think that these new therapies, ketamine, South-Syban, MDMA, I think this is gonna be like a revolution in mental health. I really do, and the data is all showing.

I mean, I hope that, I hope it is. I hope they, because I, I mean, I've told you, I've had profound things with the MDMA and the South-Syban and stuff like that already. I think that it's unfortunate on how much we've demonized it and we've tried to put regulations on it so much. I know I'm fearful of that the government will intervene and step in. No, they're motivated now because of all the soldiers coming back with PTSD and committing

suicide. That's what's happening. That's why the government is actually pro moving this direction because it's hurting our ability to wage war, which you know how important that is for. That's crazy. Yeah, so I know crazy stuff. Anyway, shout out. I'd like to shout out. the All-in podcast. It's got a great X page or Twitter at Chimoff. The guy is very intelligent, very smart, very objective. One of my favorite hosts on that show. Paleo Valley makes some of the best supplements around. My favorite is their chocolate bone broth protein.

It literally, literally tastes like chocolate donuts. No joke, it's the best tasting easiest to digest protein I've ever had. They also have an on-the-go meat stick. It's grass-fed beef, it's not dry, tastes delicious. Anyway, they have other products as well. Go check them out, get a discount, go to paleovali.com-flour-slash-mind-pump.

Use the code MindPump15 for 15% off. All right, back to the show. First question is from S-Fitter1. What does a good full-body routine look like three times a week in terms of sets, reps, and exercises? I find my full body workouts last a long time just to make sure I hit everything. Bro, did you pick this?

It looks exactly like that. You picked this? Yeah, it looks good. Maybe you should look at this. Well, no, you know what? You know what? It's a good question. Why?

Tell me. Because we wrote a bunch of programs at answer it. Well, no, you know what, you know why it's a good question? Why, tell me, because we wrote a bunch of programs that answered it. Well, obviously we did. But I think we can give, okay, I know I can give some really good general advice to help somebody come up with a good idea of what this would look like, right? So, all right, three days a week full body, you're hitting the whole body.

There's gonna be a range of sets in terms of total volume and then depending on where you fall within that, then there's exercise selection. So most people would do best doing one exercise per body part, maybe about three sets per exercise. If that's you, which it probably is, I'd say about 70% of people watching listening, that's going to work best for, then you want to pick a compound lift for most of the exercises until you get to like the small body parts like arms or whatever. So it's going to be like squats or dead lifts, bench, overhead press rows, that type of deal.

Okay, so one exercise per body part, three sets. Now, on the other end of the spectrum, on the high volume side, you're looking at three exercises per body part, three sets each, so looking at nine sets, and in the middle of six, if you fall within the higher volume range, then you want to do at least one compound lift, if not two, and then an isolation lift to supplement three compound lifts per body part is a lot in a workout for anybody.

So the range, the answer is three to nine sets per body part one to three exercises per body part. So how do you know where you fall? Watch how you respond. Do the one that gives you the best results with the least amount of work. I mean, I mean, I think the best advice is start at the lowest and work your way up. Yeah. I mean, because even if you're an advanced lifter who thinks they need 15 to 20 sets per muscle group a week to see incredible benefits, many times when I take that person, I scale them all the way back.

They see tremendous results on the lower. So I always would recommend someone lean towards the lower volume and then slowly add and build up. Yeah, but if you're, I'll add more to this, right? If you're consistent and experienced, advanced in terms of how consistent you've been for however long, you should live for the most part in the one exercise per body part. And then you should do sprints where you'll do two to three exercise per body part. And then you should do sprints where you'll do two to three

exercise per body part. But I wouldn't do that for more than three to four weeks at a time. And I wouldn't do that more than maybe a couple times a year. This is how I work out for the most part, right? For the most part I live in three days a week full body, one exercise per body part. And then I'll do these three to four week sprints where I increase the volume. But for the most part, I live in that space. And that keeps me healthy, fit, and progressing. If I scale up to, let's say,

nine sets per body part per workout, and I try to live there, I will quickly over train. And that's coming from someone who's been in this a long time, is very experienced. Yeah, that's 27. That's 27 sets. And so I can do sprints like that, but not too long. And so the reason why I'm saying that is people listening will hear you and be like, oh, I progress to that. And then I stay there. No, no, no, even if you progress to that. I still come back. You got to, you got to live in the lower range for the most part, for most of all. Then your days in between,

an active recovery, you want to do these smigger sessions, like that that I just came up with. You know that you want to use some rubber bands and keep it like load of modern intensity a couple of times a day. Yeah. Ormability in between and just active in between. Yeah. I mean, I know, I know like obviously we, but this is the point of like why we created these programs and the idea and why we don't do like, we're just talking about this continuity

thing before we go on here. Like the idea is to teach and educate people so they don't need Us to program forever, but if you have questions like this like that's I don't know I just don't understand why that people don't think to like Invest in that for the education purpose. I mean every every program there. There's a program that goes on sale every single month We have the black Friday coming up around the corner or test driving. We have that option on sale every single month, we have the black Friday coming up around the corner. Or test drive, we have that option on YouTube. But yeah, then if you don't want to spend any money, like there's, we do get a lot out of that. The first five days of maps and a ball like maps performance, I believe maps aesthetic

games. Well, it's interesting because if I right now talk for five minutes about the value of a new exotic supplement that will give you one percent of the range. And it costs a hundred bucks, I would sell more than talking about a workout program. And that's because we have disproportionate belief in how effective supplements are and not on effective workout program. What I just said right now is very surface level because then you get into workout programming with reps and tempo, exercise selection and order and then there's individuality with the programs. So yes, I gave you a good general answer. But you would be very wise to invest in something that's well-progated. You also would learn all that sound by going through RGB. So if you go through anabolic, you go to performance and go to aesthetic, we scale volume in there, we change up exercises in there. There's ones that are higher volume in there. There's an inter. I mean, there's those three is really like the reason why we wrote them in that order was like we we figure if most people go through those three the education alone that you're going to get that should equip you to go out and build a good routine for yourself forever.

So I really think that that's like the foundation. And then if someone is looking for what does it look like to do a body parts split, I mean, that's where map split comes in like that concept. And it doesn't mean you can't make your own. It's just that like why would you not go through that and then modify it and customize it right? You know from there. So yeah, just to get a good baseline. I think to understand because it's it's out there The information is out there. Take advantage of it Next question is from sestays 20 should I continue your split program if I've done it three times but still see progress every time or

Should I try something new? I mean, if you're still seeing progress, you can continue going, but every program has strengths and weaknesses. Mapsplit is a great bodybuilding program. Its weakness is gonna be in lateral stability and strength. It's gonna be in rotation. It's gonna be in mobility.

So if you always stay on that kind of programming, you'll start to develop the issues that bodybuilders start to develop where they start to have issues with movement or pain, and that can get in the way of your progress. So if you're looking for long-term success, you've already followed Split three times. Maps, performance, or symmetry would be a great follow up. But look, if you're looking for short-term, like I'm gonna compete a bodybuilding show in a few months, okay, well then just train like a bodybuilder.

But if your goal is, I wanna look good, and I wanna do this forever, and I wanna keep working out, you gotta do all the other stuff, because at some point you're gonna hit a wall, and then it's hard at that point. Once you hit that wall and then you get a back track, you gotta take time off and that type of stuff.

I pick this question, I'm glad you went that way too because what came to mind when I first read it was wanting to address that, and I don't think we ever talk about this really, is that you can actually progress and regress at the same time, meaning you're progressing because I'm getting stronger, but I'm regressing in joint stability and mobility and being able to move laterally or quickly or.

That's not as obvious, so that's pretty deceptive. Right, so it's, and I'm always trying to think about that whenever I'm going through my training routine and I'm like, you know, what, what, okay, I'm getting better in these areas, but where am I lacking? Like, oh, I've been through my training routine and I'm like, you know, what, okay, I'm getting better in these areas, but where am I lacking? Like, oh, I've been collecting explosive training. So even though I'm getting stronger,

I also haven't been addressing any sort of reactive explosive training, or I haven't been doing anything unilateral, or I haven't been doing anything, you know, in the frontal plane. Like, okay, well, so, you know, getting stronger is a very good indication that you got good programming and you're moving in the frontal plane. Like, okay, well, so getting stronger is a very good indication that you've got good programming and you're moving in the right direction, but we're always trying to look at all these other things

like that encompass you being healthy and fit altogether. And so you technically can be progressing in a routine, strength-wise, but also regressing in something else. Yeah, and I think too, I mean, there's nothing wrong with repeating programs and like, you're having sort of a hierarchy.

This is my goal. Like, I want to kind of stay in this pursuit, but you got to interrupt that. So you got to, you got to address like some deficiencies that may be there. So if it is something that's a little more aesthetic driven, you know, switching that out with some performance or something to kind of help reinforce the joints is just a consideration that you always need

to have. And that could just be just a month or two months or so, a program that's going to address that. You come right back, make your progress again. It's just to think a little bit more in the future and it's opposed to like, you know, just keep strengthening those same patterns because you're going to get a lot stronger still to a certain degree. But on the other end of that is like, to Adam's point is like there's, there's that balancing where if you're in balance at that point, you're going to have a problem.

Look, there's a myth that, or a lot of people understand, they contribute to each other. So it's like, imagine if I'm filling up a big silo full of sand, and my goal is to fill it to the top, but there's a hole on the side of it. And I'm filling in sands coming out of the hole. Now, if I stop filling the silo, and I go patch the hole, yeah, I'm not going to be filling it as fast.

Obviously, I had to stop filling the sand, filling the silo with sand. But, I'm not going to be feeling it as fast. Obviously, I had to stop feeling the sand, feeling the silo with sand. But once I patch it and then start feeling it again, now I'm going to get there much faster. So working on these things, people tend to think like, well, I'm not going to get to my goals, like I could if I just continued focusing them. No, no, no, they contribute to each other.

All the stuff we're talking about will lead you to better results regardless. That's right, regardless of what your goals are. So you want to look really aesthetic, avoiding training in different planes of motion will at some point hamper your aesthetics. Well, the reverse is true of what I said too. You can also be progressing and then regressing also. So that's okay that or you can be regressing and also progress in other areas So you might see if I all of a sudden go in this happened to me, right? So I was training heavy heavy heavy getting strong strong strong strong I was like man, I've been really neglecting mobility now

I'm gonna go in this hardcore mobility kick and then if I were to be on this hardcore mobility kick save for a month And then I went and just tested my max squat. I might actually see that. Oh, I I can't oh I can't do the 315 on the bar, but I also recognize that, wow, I'm getting three more inches in depth in my squat. So even though it looks like I'm regressing because I'm not as strong as what I was before when I was doing that barbell squat,

the fact that I've been able to get a greater range of motion and I know I've progressed in the mobility department, I'm actually still progressing. So it's more nuanced than just a direct, I'm getting stronger therefore. This is where I used to get arguments with some of the strength coaches that I used to work with and things

because they would stick with like a very specific, strength program that they would repeat all over and over and inevitably it would become, it'd come to the point where they would start using aids to support joints. And so, you have to look at that now is like, well, now you're replacing the actual function that you're supposed to be able to provide intrinsically

to be able to support and have strength around your joints. You're placed that with an external device. Next question is from Kete. Could you go a little deeper into why you and Jordan Siet do not recommend combination exercises when it comes to weight training? Tell me you're a brand new trainer without telling me you're a brand new trainer.

Well, let's be with you. Wait, I think, because I just posted on the subscription model, like, and he kind of had a fun, we had a fun little video where we were jabbing at that with comboing lateral lunge and, and, like, and he kind of had like a fun, we had a fun little video where we were jabbing at that with comboing lateral lunge and, and, and, that's definitely with this conference. Yeah, so this was a, I picked this question because this was a subscriber, and I figured that she was

referring to the content that you and him recently created. But also thought this is a fun discussion because I don't know the last time someone has asked us specifically like, why are we not a fan of that? And I know I opened it with the joke of like, tell me you're a new trainer without tell me you're a new trainer, but that's like a so easy sign. If I walk in a gym and I see a trainer training client

and they're doing lunges to bicep curl to shoulder presses, like right away, I know their level of understanding on strength training is at the base level. So, okay, so, because let's get more specific, right? Because some exercises look like combination exercises. Like a Turkish get up, that looks like a combination exercise or a clean and press, doesn't that a combination exercise? It's a lot more complex than that.

Now, the root of all the crappy combination exercises is group exercise. 100% of all the shitty combination exercises, the one you listed right now, squat to curl to overhead press, originated in a group X class, where they were trying to get... They were trying to get creative,

and they're trying to keep people moving and getting them to sweat and whatever. The goal of the burn is to make calories. There's value in some combination exercises, but they have to be applied appropriately and properly and programmable. But there's always a give and take. Like a Turkish get up is great on working on overall stability,

on working on some mobility, but it's not a great muscle builder. You're not gonna build lots of strength, but it's gonna give you some great stability. Some exercises that are combination exercises are just terrible because the combination of them doesn't make any sense. A squat to curl to overhead press.

You're severely limited by the amount of weight that you can curl, which means you're not gonna be able to do much else with the exercise, right? That's just one example So I would say for the most part stick to exercises that have existed for a while that are more traditional Focus on building a base of strength and then when you want to get complex With your exercises do it with a coach or somebody who knows how to apply them otherwise You're do it with a coach or somebody who knows how to apply them. Otherwise, you're compromising your progress. For sure, you take a barbell squat, which is so amazing.

And now you combine it with something else. What you've done is you've taken a squat and made it far less effective, is essentially. Well, to your point about, okay, okay. A lunge to curl the presses, what I said, right? You, I don't care how strong you are, to lunge something, to lunge dumbbells that you're going to curl them press. What do you, I mean, if you're even if you're really strong,

what are you doing? 30 pound dumbbells, maybe, if you're a female, probably something like 15 to 20 pound dumbbells, maybe. Yeah, if I just had you lunging and I loaded that, I have had female clients doing walking lunges with 135, yeah, if I just had you lunging and I loaded that, I have had female clients doing walking lunges with 135, 135 pounds versus 25 pound dumbbells, the amount of gains that she's going to get doing that barbell lunge with 135 in comparison to the lunge, the bicep curl, the shoulder press exercise you're doing is not even the same universe.

Like it's not even 135 barbell lunges to dumbbell 25 pound lunch, the curl, the presses. Like the amount of lean body mass, lean muscle that that client potentially will build from that heavy loaded lunch, trumps, all three of those movements. You know, I mean, this gets confusing. Yes, you know, and because like those movements. You know, I mean, this gets confusing. Yes.

And because like, too, with athletic pursuits, and when you get to like, pinnacle of training, like the complexities increase. Totally. And so like, Olympic lifting, you know, you kind of mentioned like, you know, like some of these where they do combo, you know, ripping the bar up from the ground,

and then we're gonna bring it up overhead. And there's a whole process to that. But, you know, ripping the bar up from the ground and then we're going to bring it up overhead. And there's a whole process to that. But, you know, the baseline in terms of like why we, we, to get to that pinnacle point, like you have to have a really good base of foundation, it was strength. And so there's some, there's some exercises that just don't really combo well together. And so that's what we see in terms of like a lot of the circuit training and all these group fitness classes is it's pretty aimless in terms of like how they're kind of mashing these together. It's not necessarily focused on trying to pursue some

kind of like accelerated athletic move, which with now we're loading that. It the most part, it's just trying to burn calories. I also don't think Olympic lifting even goes into this conversation, because Olympic lifting is treated like singles, too. You do a rep, you don't do it 12 reps of a clean and jerk. Well, again, why we have a problem with that terrible program. It's not a fatigue. Well, it's not designed have a problem with that terrible program? It's not to fatigue, yeah. Well, it's not designed to be treated that way.

This is why it could get so confusing for people with strength training because to the average person, they would look at some exercise and say, but that looks like a combination. I thought complex movements were good. I thought compound movements were good. Wait, isolation is not as good as, wait, hold on, this doesn't make sense to me.

So here's what I'll say to somebody, okay. I could invent a hundred different ways to punch someone in the face. Or I could look at the wisdom of boxing, which has been around for hundreds of years and has identified four, I think, what is it, a straight, a straight, a hook? A jab, a lock in uppercut.

And a cr... Like, they've identified like four punches that are effective. And any other weird combination that I can come up with in train and vent is not gonna be nearly as effective because they've tested them all. So, if the exercise has existed for a long time, has been trained,

exists within exercise workout programming, is used by strength coaches, those are probably the ones you wanna focus on. And of course there's more to that, right? How you program them, put them together and all that for most people listening right now the basics Focus on the basics stop trying to take Two or three basics and put them into one exercise It doesn't work that way it'd be no different than me going to dinner like wow, that's an incredible

steak pasta and Wow, that's an incredible steak, pasta, and tiramisu dinner. Why don't we blend it all together and eat it and see how I enjoy that? No, it's not tasty anymore, okay? There's definitely some science to this, and it is complex, and the reason why I'm saying that is because we could try to explain the intricacies, but the average person's gonna be,

they're getting confused. They're just gonna get confused. I just think, I mean, I don't know why you think that that's confusing the way I was said it, which is like, if you are doing two or three exercises built into one and one or two of those movements is significantly limiting one of those. That's a clear indicator right there.

Like if you are doing different weights to do like a other half, but you're using the same way of one thing. If you could, if you could lunch, kind of worthless. 135 pounds, but then you, because you're doing a lunch to a curl to a press, you have to grab 20 pound dumbbells. You're significantly limiting not only one of those muscle groups, but the biggest and most important one.

So if your goal is fat loss or build muscle, you are significantly underperforming. You're significantly robbing yourself by combining those three movements when you'd be far better off, just for each one of them as their own single set. Yeah, that's so I can max load the bicep curl, I can max load the overhead press and I can max load the load. That's generally true, but again,

it's getting confusing because all complex lifts have a sticking point. All complex lifts are limited by one movement generally speaking or one part of the movement. So that's why I mean by getting confused because there's going to be some smart people who are getting into this, who are going to take that and then they're going to go, they're going to find exceptions as my point. Yeah, there's going to be some exceptions.

Oh, there's always an, there's, and there's intent to going into the exercise. What, what, what, what's your intention intention of, so if this is about control, and this is about being explosive and having acceleration, but then being able to bring you back under control and balance and stable, that's a different animal than I'm trying to, you're not strengthening there, this is a different thing.

And so is your point about the Turkish get up, like I love the Turkish get up, but I don't love it for building metabolism, burning body fat or building muscle. That's not why. So, so all the exceptions that some smart person might try to find for the rule is like, most people that we're communicating with on this podcast are interested in speeding their metabolism up, building muscle or burning body fat or sculpting their physique. And if that, if you fall under that category,

then what we're saying applies, if you're an exception to the rule, you're an athlete playing football, okay, it makes fucking sense to that. If your crossfitter is trying to go to the crossfit games, there's an exception to the rule. So if you have a very specific issue, well then yeah, there's all, there isn't, there is a place for maybe combining some exercises here. It just, you know what it reminds me of, issue, okay, well then yeah, there's all, there isn't, there is a place for maybe combining some exercises here. It just, you know, it reminds me of, it's like, I remember when I,

when I was a kid and I did judo or later when I did judjitsu, it's always, it was always the beginners that would try and get creative. Yes, that's why. And they always be like, oh, what if I just did this? And the instructor's like, when I was in the training, show you what happens. Yeah, I'm sure what happens when you get creative. Ah, that hurts, you know, so, you know, looks into the wisdom of the strength training coaches. And if you, if somebody's just mashing exercises together and creating a new one, it's probably not effective. Next question is from Fitness by Sunny. I recently, excuse me, I recently listened to an episode

of the Cabral concept with Dr. Stephen Cabral. He talks about the dangers of eating a high protein diet for longevity and he advises, eating less than 20% for overall health and longevity. This concerns me as I have eaten around 40% of my total intake for about two decades now. Can we please get your thoughts on this? So I would have to listen to specifically what he said, but based off of this question, it's not nearly that simple.

First off, let's back up, longevity, you want to live a long time, you eat low calorie and low everything. Okay. But your quality of life is also going to decline. You're probably going to have less muscle mass, and how is that going to contribute to things like mobility, falls, bone density, and the like, or your metabolism? And we have lots of studies that show that there are studies that show a higher protein diet is better for longevity, especially as you get older because it contributes to better

insulin, better muscle gain, and strength, which is very important as you get older. The problem with high protein diet, surveys, and studies, is they're often high calorie as well, and high consumption of heavily processed foods on top of it. So you have to parse all of that out to really see what's going on. Quality of life contributes to longevity as well. This is where it gets really confusing.

Why do we have data showing that when people drink a glass of wine a day, they tend to live longer. No, it's not the antioxidants in the wine. You can get a, you can drink a glass of grape juice or blueberry juice and get the same thing if not more. No, there's nothing special about the wine itself, except for the fact that it's social. Yeah, people who tend to do that, like separate people who drink by themselves versus when they drink with family and friends,

and then you'll see a big difference. So longevity is very complex. And also, I don't believe that it's always an equal trade to trade quality of life for longevity. Yeah, okay, not eating the birthday cake at my kids birthday. Is that going to make me live longer? You can make the argument it will, but it's my kids birthday. And I'm going to eat some birthday cake because quality of life is also important to me. So, so this is a much more complex type of deal. The stuff that we know for sure that will contribute to longevity is be strong, be

mobile, have good social network, have some kind of practice that gives you meaning, and don't overeat, and don't be exposed to weird chemicals. Yeah, don't smoke. That's pretty much it. Whatever is going to keep you active in moving. This is extremely nuanced because, okay, the person who under-e eats protein, less than 20% of their intake, with there's plenty of studies to prove that that person versus the person who's getting 25 to 30% protein, who's going to build more muscle in a calorie surplus over the course of, say, a year or two, right? We're a deliner.

Right. So we know that. So what happens when someone adds, say, five to 10 pounds of muscle comparing to the other person? So you have one person who is in pursuit of nothing but longevity. And this is what the research says around this. So I do that. Then you have the other person's like, Hey, I want to build as much muscle, build my metabolism as fast as I can.

Now fast forward two years of both those people in that trajectory, you have one person who can consume potentially 500 to 700 more calories a day versus the person who is, you know, maybe going to live a tablet longer because they've been pursuing this. Who's going to have more metabolic flexiby? Who's more likely to be able to get away with having that piece of cake occasionally or that glass of wine so that how does that affect quality of life? How does that affect longevity? So there's too many things to measure. Now, if you are somebody who says, for the last two decades now, have eight, 40 percent, a, you would value, there's value in protein fasting.

We've talked about the benefits of that. So if you want to also be really healthy and consider some of the research that supports what he's saying, okay, well then it wouldn't hurt you to occasionally have a, we talked about this a lot back in when we used to talk about vegan days, right? Where you like, you'd eat mostly vegan, go low protein. Like, there's- For a good day. Yeah, for a good day.

You're not gonna, or do a 24 to 48 hour fast every month. That's even better. Yeah, you want to, you want to reap the benefits of what all these longevity studies support while also building muscle fast for 24 to 40 hours every single month. You're not going to lose a bunch of muscle and you're pursuit to build that physique. And at the same time, you're going to reap tremendous benefits when it comes to longevity. So it's too, it's too nuanced to say this or that is the way to live for longevity. Look, it's like, it's like exercising only for longevity looks very different than exercising for longevity and

enjoyment. Like I definitely lift heavier and pursue muscle growth beyond longevity. That's me personally. Why? I like it. I enjoy it, but I'm also aware of the trade off. This is true for lots of things that we do in our life. Now, this is not, I'm not saying that this is the case with protein.

What I am saying though, is for most people, higher protein intake will contribute to things or will tend to contribute to things that help with life quality. More muscle improves your life quality. Of course, past a certain point, it might not, but we're not talking about the extremes. I'm talking about natural building muscle, being stronger, being more mobile. How does it make you feel in terms of your confidence? How does that affect your hormones? Okay, now you're 65, you fell down, less likely to break something or hurt yourself. That's a big risk of death for people as they age.

We can definitely disagree on this. Also, there's studies that tend to connect growth factor or try to make the connection that promoting growth factors is bad for you because growth factors can promote the growth of tumors. In a pro-cancer state, your body is very different than in a non-cancer state, meaning if I have a cancerous tumor, then carbohydrates, proteins, and sometimes even fats will feed that tumor. My diet is going to look very different in that state, versus I don't have a tumor, right? If I found out tomorrow that I had a aggressive form of cancer, I would eat very little.

I would go on a fast for a long time. Now, that's not necessarily what's gonna give me longevity when I don't have cancer. Same thing with, for example, you could have estrogen sensitive cancers and they'll block your estrogen. Do you wanna block your estrogen if you don't have that? No, that makes that reduces longevity. Now, why am I saying this?

Protein stimulates growth factors. Mammillion target repamycin is one of them, mTOR. MTOR contributes to muscle gain. MTOR also fuels cell growth. That's a good thing. Uh-oh, cell growth, what about cancer cells? Well, that's different now. We're talking about cancer cells.

So what they try to testosterone, growth hormone, insulin, like all our hormones can drive and cause a disease state to be worse, but in a healthy state, they can make you healthier. So it is extremely nuanced, but we do know, and the data on longevity is kind of weird because we have a tough time. How do you parse out all the variables? Well, you've got to look at the commonalities. What we tend to do is we tend to look at a population

and go, oh, they eat a lot of this purple vegetable. That's the secret. Oh, they drink wine. That must be it. Oh, they live at high altitudes. That must be it. Oh, they live at high altitudes That must be it. No, look at the commonalities. What do they have in common? They don't overeat generally They're active for the most part. They've got good social networks. They definitely don't eat a lot of heavily processed foods Most of the foods eat are whole and natural and they have some sort of purpose and meaning and they don't they don't do the obvious stuff

Like smoke cigarettes do a lot of drugs and that kind of stuff. They're working with their body. That's it. I mean, for the most part, it's pretty intuitive. Once you get in tune with your body and you have a good community around you and you're promoting things that make you get up out of your chair, I want to be active and enjoy life. It's really not that complicated. Yeah, and it's the longevity angle, like all angles that get marketed can become extreme. Look, no offense, but I've seen, if you've ever met some of these longevity experts, okay?

They don't look very healthy. They look like... Like, they look like... I sunk in it. They're dying. Hair fallout. like they're dying hair Because they're taking it to the extreme but like I only eat 800 calories a day because I know I don't want to drive any Potential this and I take these things that help with the topogy the real ages 29 Yeah, but my biological age went down and I'm like dude you if I pushed you something would break

Yeah, that doesn't seem like longevity to me, or at least not the type of longevity that I'd be looking for. So it's much more complicated. What I used to communicate to people was, do things that feel good, improve your movement, contribute to your quality of life in a healthy way. If you do that, then longevity takes care of itself. If you just focus on the extreme of longevity,

then it can get really weird. And you start to sacrifice those things. Look, if you like the show, head over to MindPumpFree.com and check out some of our guides. We have free fitness guides that can help you with almost any health or fitness goal. You can also find us on Instagram. Justin is at MindPump Justin.

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