Mind Pump: Raw Fitness Truth - 2201: What to Do If You Have No Energy to Work Out, Why Most Body Fat Tests are Wrong, When to Stop a Cut & More

Episode Date: November 8, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email [e-mail] if you want to be considered to ask your question on the show. Mind Pump Fit Tip: If you want bones that don’t break, keep lifting weights! (2:48) There is a hierarchy of Sudafed. (16:21) Tombstone is a classic. (22:15) Growing up Gotti. (25:28) Retracing your family tree and heritage. (29:39) Fun Facts with Justin: Anti-Pope. (32:35) Mind Pump’s jet lag protocol. (36:22) Seated vs. Standing exercises. (44:10) Add sodium to your diet if you drink reverse osmosis water. (51:22) The first completely wireless television! (54:42) Crazy news with Sal: Nail salon robbery. (58:25) Shout out to a couple of previous Mind Pump guests! (1:00:20) #ListenerLive question #1 - Is it normal to lose muscle mass as well as body fat? (1:01:40) #ListenerLive question #2 - What’s the ideal length for a cut for a female? (1:13:48) #ListenerLive question #3 - Any advice on feeling burnt out due to my physical labor job? (1:22:00) #ListenerLive question #4 - What is the appropriate level and intensity of workouts for young athletes? (1:29:25) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit NED for an exclusive offer for Mind Pump listeners! For a limited time only, Mind Pump listeners get a free LMNT Sample Pack with any purchase: Visit DrinkLMNT.com/MindPump November Promotion: MAPS Resistance | MAPS Prime Pro 50% off! **Code NOVEMBER50 at checkout** Association of Grip Strength With Risk of All-Cause Mortality, Cardiovascular Diseases, and Cancer in Community-Dwelling Populations: A Meta-analysis of Prospective Cohort Studies Mind Pump #1547: The Hidden Benefits Of Lifting Weights Watch Get Gotti | Netflix Official Site Growing Up Gotti (TV Series 2004-2005) - IMDb Antipope John XXIII Visit State & Liberty for an exclusive offer for Mind Pump listeners! **Promo code PUMP10 at checkout for 10% off** Z Press to take Your Shoulder Development to the Next Level The ONLY Way You Should Be Doing Dumbbell Bicep Curls! Displace TV Man tries to rob Atlanta nail salon but gets ignored, video shows Building a Non-Anxious Life – Book by Dr. John Delony Forever Strong: A New, Science-Based Strategy for Aging Well – Book by Dr. Gabrielle Lyon Visit biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Strength training is more effective than aerobic exercise for improving glycaemic control and body composition in people with normal-weight type 2 diabetes: a randomised controlled trial – PubMed Mind Pump #2157: Using Cardio As A Weight Loss Tool Mind Pump #2102: Maximizing Athletic & Cognitive Performance With Dr. Stephen Cabral Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Squat University (@squat_university) Instagram Bishop Robert Barron (@bishopbarron) Instagram Ben Greenfield (@bengreenfieldfitness) Instagram Dr. John Delony (@johndelony) Instagram Dr. Gabrielle Lyon (@drgabriellelyon) Instagram Dr. Stephen Cabral (@stephencabral) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Might, pop, might, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health entertainment podcast. This is Mind Pump, right? Today's episode we answered live callers questions, but this was after a 58 minute introductory conversation where we talk about fitness, current events, a family life, and much more. By the way, check the show notes for timestamps.

If you want, you can skip around to your favorite parts. Also, you want to be on an episode like this one where we can help you on air, email us your question at live at mindpumpmedia.com. This episode is also brought to you by some sponsors. The first one is Ned Makers of hemp oil extracts, complete with all the beneficial cannabinoids from the hemp plant, including CBD. This is good for euphoria, anti-inflammatory purposes, for relaxation, sleep. It's great stuff.

By the way, this is the only CBD product I've ever taken that actually feels. If you take it 40 minutes later, you know you took something. Go check them out. They're the leaders in the industry. Go to hellonad.com. That's H-E-L-L-O-N-E-D.com. Forward slash mine pump. You used to go to mine pump and get 15% off.

This episode is also brought to you by LMNT. They make electrolyte powder, no sugar, no artificial sweeteners. It's high in sodium, exactly what your body needs when you work out hard sweat and you don't eat heavily processed foods. This will make you perform better. This will give you better pumps in the gym, especially, especially if you eat a non-processed food diet

or a low carb diet. Go check them out and through our link, you can get a free sample pack with any order. Go to drinklmnt.com forward slash mind pump. Go check them out and through our link, you can get a free sample pack with any order. Go to drinklmnt.com forward slash mind pump. Also we got a sale going on this month, the beginner strength training program, maps, resistance is half off, and then our correctional exercise program, maps prime pro. This is where if you have shoulder pain or issues with your squats or dead lifts, your

back hurts, your neck doesn't feel right, your ankle mobility isn't good. Maps Prime Pro addresses those issues. That is also 50% off. If you're interested in either one, go to mapsfitinistproducts.com, but use the code November 50 for that discount. All right, here comes the show.

T-shirt time! And it's T-shirt time. Oh shit, Doug, you know it's T-shirt time. Aw, shit, Doug. You know it's my favorite time of the week. For winners this week, two for Apple Podcasts, two for Facebook, the Apple Podcast winners are J-Hawk 220 and N-D-Cobble.

And for Facebook, we have Holly, Marquette, and Zach Griffith. All four of you are winners. Send a name I just read to iTunes at mindpumpmedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to you. All right, here's a crazy fact. Every single person over the age of 50 has a risk of osteopheny. It's true.

The average person, once they turn 50, starts to lose bone mass faster that they can build it. You know what this leads to? About a quarter, a quarter of all men and women over the age of 65 have osteopenia, okay? That's bone weakening. Weak bones leads to osteoporosis. This is a risk factor for mortality. Weak bones means weak body and oftentimes when you get older and you break a bone, you

die of pneumonia. Okay, so what do we do about this? How do we make our bones strong? Well, there's one big weapon against this. In fact, it's the most effective way to strengthen your bones, strengthen your muscles. Nothing has been shown to strengthen bone as effectively as simply strengthening your muscles. No form of exercise, no supplement, no drug comes close. So, if you want to be invincible as you get older, if you want bones that are strong, they don't

break, lift weights, keep lifting weights, don't stop. Oh, man, I was going to say you drink no. No, that's much better. Yeah, you know what? Yes, nutrient deficiencies can cause bone mass loss. Well, is it? Okay, so I was going go that direction to some of the guys who said that, because I can't stand when we always, we tie these studies to age. When it's really not age, it has more to do with years and years and years of being deficient, or not doing anything that would cause the body

to adapt and strengthen the bones. It's not like, oh, when you're 50, all of a sudden, this is gonna happen to you. So sudden, I'm brutal. It's that for 40 years, you didn't do shit about preventing that. Yeah, no, it's compiled years of inactivity, compiled years of no weight bearing activity.

And so the body slowly adapts and weakens. Bones, just like muscles, are only as strong as they need to be. And muscles, anchor, and bones. Yeah. And look, you look at the data is very clear on this. If you want your bones to get stronger, you lift weights. It's so funny to me. It's like it would be like people saying, I need to get stronger muscles. So I'm just going to take supplements. Nothing's going to happen unless you don't send the signal for your muscles to get stronger. So I'm just going to take supplements. Nothing's going to happen unless you don't send the signal for your muscles to get stronger. So what we heard a lot of when we were kids was, oh, you need stronger bones, take a bunch of calcium or vitamin D. Now

this will help if you're in a deficiency. It'll help reduce the bone weakening that the deficiency causes, but it's minor in comparison to the signal that's right. So if you overtake it, it's going to create a toxic environment. Oh, supplementing with too much calcium, it's not good for you. It goes in your arteries and increases things like heart disease. In fact, in the 80s and early 90s, everybody was told to take a lot of calcium because they identified this and then they went back and said, Oh, no, no, don't do that. Was it build a blackis on this? You get calcium deposits in your

arteries and cause, you well, lots of problems. So to what you're saying, I mean, isn't the most extreme example, like if we just look at astronauts in space and they stay in the space station and then come back down, what they have to account for in terms of muscle and bone being affected and.

And they exercise every day, exercise every day. They need that gravitational force to be able to maintain any kind of density. You know, when you look at other forms of exercise, by the way, if you look at running, running's impact, right? So you would think, oh, it's gonna really strengthen the bones. You have a slight increase in bone strength

or bone mass in the lower body. Nothing in the upper body. In fact, often you see bone loss in the upper body. No form of exercise, directly strengthens bone, like strength training, because strength training directly strengthens muscle. When they do analysis of weight lifters who are in old age,

they have the bone mass of people in their 20s. I had a client. I was just gonna ask you that. If we have any research around, like so imagine like we've all got 20 years now under our belt of lifting or more, right? So, and of pretty consistent, heavy loaded squatting, deadlet movements like that,

what if we shut it down completely from here on out, right? And would we still, in saying our 50s and 60s, would we still measure significantly higher with our bone density? Compared to someone who never lifted? Yeah, probably, yeah, I think so. We have more to lose, yeah. So, but we would definitely go backwards. significantly higher with our our bone density comparison to someone who you've never lifted. Yeah, probably. Yeah, I think so.

We have more to lose. Yeah. So we would definitely go backwards. Oh, yeah, you actually feel the foundation. Yeah, but because we've, I mean, I, you would think that you, because you've already put that much work in of prolonging that and, and because you get like the, I saw, uh, Aaron, was Aaron, right? Our buddy over at squat university did a really really cool like visual video of what's happening

like with these like micro fractures in... Yeah, your bone literally builds a callus. Right, and it becomes like strong. You know, I don't know if I've ever shared this with you guys, but when I was growing marijuana, one of the things that you would do to produce a higher yield on the plant. Oh, let me guess, you would strain the stammer. That's right, it's called low level stress yield on the plant. I mean, yes, in the strain, the stammer, the...

That's right, it's called low-level stress training on the plant. And you actually, I remember, it was like, it was really scary. You break it a little bit. It was a really scary technique that I would do when I was first learning, and I was always, okay, these things are,

you got weeks and weeks invested in it, there's only so many you can put in an area to grow. There worth a lot of money. And then here I'm reading about like, intentionally kind of breaking it. And I'm like, oh my God, if I kill this, you go too hard, you'll be able to. Yeah.

And what you would do is you would just counter, like each way a slight twist until you hear this, and you hear it, and basically you're getting, you're not snapping it in half. You're just enough to where you hear kind of pop inside and that cause, and then it would get this elbow and then it would grow thicker and stronger and then it would yield

because it's got a stronger base and root and then it would yield and produce. In extreme cases, they've done analysis on moitai fighters like forms and shins or old school Japanese karate practitioners, knuckles. And if you look at the bone, inside a bone, there's like this hexagonal kind of pattern, okay, with air spacing between, but then the machine. It looks like meshing.

And what happens is the micro fractures over time fill in those spaces. So you actually get these thicker, heavier, denser bones from that impact of fighting. Now that's a very extreme. I mean, I don't think you should do that, but strength training, Bill, I had a client. I was wondered about that because like, I mean, that was a big thing was the conditioning of the bone.

So we'd have to do jump rope, and stuff on asphalt, and like barefoot, and then kick, they would kick bamboo trees and stuff to condition their shins. Banana, I think banana tree. I'm like, is this really doing stuff there just cause of rain? You ever seen a banana tree get kicked

by a boy tiger? Oh, yeah. A hundred and four pound dude. I went down that rabbit hole when I was training for that. So I had a client, Doug knows him, Jim. He was in his late 60s and. Swimmer guy. Yeah, and he lifted for years.

And he's not like, he was in a big dude. He's in natural ectomorph, right? But he'd been training for years, very fit guy, very dedicated to exercise and diet. And he would get bone mass, you know, hormone tests and bone mass. And the bone mass would come back and the doctors are like,

you have the bone density of like a 20 something year old. Thank you. We don't see this on anybody. And it's because he lifted for years and years. Now he's not a jack dude. If you saw him, he looked like a fit, healthy older guy. Okay, he wasn't huge, but the repeated stress of the strength training had made his bones so strong.

People don't realize this, okay. One of the most common causes of mortality among the elderly or people- All in down, breaking the bones. It's like heart disease cancer and then mobility issues. Falling down and breaking the bones. It's like, it's like, it's like heart disease cancer and then mobility issues falling down. It's like, it's one of the top five or 10 for sure. And I know, I don't know about you guys,

but I know people. And by the way, by the way, exercise and training, right, is helps all three of those. All of a whole, that's, I mean, that's what's crazy about that. Like, like, you could do one thing that helps this, one thing that helps that. Right, but that helps all three of those.

All significantly. Significantly. Strength training by itself, by itself, independent of other factors, will reduce your cancer risk across the board by 25%. Nothing does that, except quitting smoking, but that's different because that means you've already introduced a cancer risk and now you're taking it out.

Strength training is insane with this protective benefits. But with the, and by the way, balance is a big one too. People, I know balance has to do with the inner ear and the brain, the central nervous system, but a significant percentage of balance loss literally is weakness. It's weakness. It's lock loss of proprioceptive ability

because you don't test and strengthen your body So as you get weaker you lose balance So now when you're older and you take a misstep, oh, you don't have the strength to catch yourself And you fall over and it's it's it's pretty scary and I know people by the way I've known people this has happened to you where you know, they I had a lot I've told you guys this this story before it was one of the most heartbreaking thing ever seen in my life I trained this woman for a while. She was late 70s. Her daughter hired me to train her.

And she already had signs of dementia, but it was super mild. It was like, you know, she would kind of tell the same story over and over. No, kind of like what dads do, you know, but usually women don't do that. You could tell there was a little bit of something going on, but it wasn't anything crazy. And I train her for a long time and slowly over the months and years, I train her for maybe I think two or three years, we'd see her get stronger and everybody was in our family of comment on just how amazing it was.

And she's walking better this night. Anyway, she was at home and she slipped in the bathtub fell, okay, broke her femur. That's a big bone of the upper leg. Yeah. And her daughter's like, we can't, you know, she's got to do, you know, go to the doctor, we have her in bed rest, we can't afford to hire you anymore because we have to hire full-time care because I can't be with her.

So I saw her, I don't know, seven or eight months later at the grocery store and ran into her. First off, her posture, which already we had been working on. So she already had a bit of a hunched, because I got her, like I said in her late 70s. So she walked upright, but she had posture issues. When I saw her, she was with her daughter on a walker completely hunched over. And I saw her daughter recognize her, hey, and I saw my old client, hey, how you doing? She looked at me, didn't recognize me. Remember I trained her twice a week for years. And she looked at him, she goes, who are you?

And her daughter said, oh, this is mom, this is Sal, he used to train you. Oh, okay. And literally I'm like, oh, I wanted to cry. I'm like, oh my God. Because she was bedridden, couldn't do anything. And over that seven month or whatever period of time, her health declined so quickly.

And then she passed away, you know, shortly after. But yeah, you know, bone weakening we don't talk about. But when we look at the stats on muscle strength declining, like I, you know, how many times have I brought this up, right, that a collegeaged male today has the grip strength of a 65-year-old and like 1984. What goes along with that hand in hand is bone mass. So if people are getting weaker, for sure bones are getting weaker, they're directly connected.

This is a, uh, this is a, a, a massive issue that we're not necessarily issue that we're not necessarily an issue that we're not addressing. It's not a big mainstream talking point yet, but it will be for sure, because it could go hand in hand. Well, especially since a lot of the innovation and technology that we have is not helping that, right? Like everything that we,

I mean, so convenient that we can order food and be brought to our house and we have these electric scooters now that get us around downtown areas and you know, we can have an Uber come pick us up anywhere at any time, it's like, but boy, all that stuff is not helping that. And then you add in the fact that people

aren't strength training that. So it's gonna be interesting. Do you predict that, Sal, and like 10, 15 years, will, like this will become like a normal news conversation because it's becoming so alarming on it. It's a crisis that's already here, but it's looming, and yes, I think,

you know what I think will make it explode? It will be a pharmaceutical drug that'll come out that somehow does some help, and then they'll start talking about it and selling it, but it's a big problem. It's a huge looming, growing problem. Men, you guys know this, that men used to almost never suffer from osteophenia and osteophenia. This is a woman's, it used to be labeled a woman's

disease, right? Well, I imagine because of traditional ways in the past where men did all this labor. And hormones play a role, right? Yeah, of course. But I mean, the main thing was that we had most jobs over 100 years ago, were all like hands-on labor jobs. You don't see your kids.

And even if you didn't do that for a living, right, let's say you were, you know, a lawyer or a doctor or some of that, you had to do physical stuff back at home, right? Everybody had like some sort of a farm or you had to go, you do something physical to produce stuff at your house, right? Yeah. There was a drug. I'm looking it up right now because I wanted a soft handed dudes. I want to be accurate with this, but one of the more popular medicines for bone loss

is phosomax, which I've heard of that. It's got some terrible side effects, really bad side effects. People feel like shit after they take it. And its effects are like minor in comparison to strength training. I don't know why they don't just, and by the way, you take someone with osteophenia, just have them to strength training 30 minutes

once a week. Yeah, that's it. 30 minutes difference. 30 minutes once a week and you'll see better results than you will with any of these medications that are on the market. So speaking of taking something and feeling like crap or whatever, so why is it that my suit of fed sucks?

And I keep getting the wrong one that, so I'm like, I'm battling a cold if you haven't figured it out yet. And Sal feeds me his suit of fed and keeps telling me that I'm buying the locked up version. I'm buying the wrong one and I'm like, I don't understand if they're all suit of fed or an off brand. No, dude.

So legit, original pseudofed is pseudofedron. By the way, Doug, pseudofedron is because it's synthetic effedron. You used to get a fedron from herbal sources. So pseudofedron is a decongestant. It will definitely, like if you're congested, it'll dry things out, open things up. The problem is people were taking that

and turning it into meth. And so there were lots of laws making it, like when you go buy the real suedefede, they ask for your driver's license, you can only buy so many boxes, they'll track you. So no, okay, they still do that with the shitty stuff. I had to give my license when I bought the suedefede yesterday.

The Fennel F-Rin one? Yes, really. Yes. Maybe there's a way to turn that into, I don't know. But I know that that F-Rain one? Yes. Really? Yes. Maybe there's a way to turn that into, I don't know. But I know that that one, which is over the count. Yeah, I can't. So Fennel F-Rain, you could buy that just like in the aisle

at the pharmacy. The real deal suitifet, you gotta go behind the counter and ask the guy or whatever the girl worked in there to bring it out. I wonder how, but the Fennel F-Rain one's like, what is, that's too much. So I took it this morning at like six or seven in the morning.

There's nothing. And it's going to four hour half life for whatever. And I didn't feel like it really helped me at all. So I asked you to be the one, yeah, and it's not even been an hour yet. And I already feel a difference from that. Oh, yeah. It's like night and day difference.

Oh, yeah. This whole time I've never known that. Because the Fennel Eiffel one, was that how long has that been going on? It's been around for a long time. No, but I mean that they moved it to where you can't even get in the school ask. It's got to be at least 10 years. Really? I think so. It's full time. I've been taking shitty ass suit. Yeah, it's really breaking bad. Yeah, it's crap.

That Fennel Eferin one does nothing. Suda Fendron will work for sure. You feel that? Oh, I feel it. I feel it's not even been an hour. I already feel a dramatic difference from the other one that I took this morning that was always terrible, dude. Yeah, so I have a theory with that, right? So, and I'm gonna piss off every doctor listening, but I think I have a theory that, because you know, you get cold viral infection.

You get a bunch of congestion in your sinuses and in your lungs. And then that can often turn into a bacterial infection, a sinus infection or lung infection. My theory is taking those pharmaceuticals, it doesn't know anything to get your body rid of the virus, it just reduces symptoms. But because it reduces the blockage, it reduces the risk, this is my theory everybody.

It reduces the risk of the buildup of mucus and bacteria that potentially could lead to bacterial infection. So I feel like it's a good preventative for potential infections later on. So that plus, um, what phenison musinex. Oh, yeah. Yeah. And that, that, that, in my opinion is, uh, well, I think so. I don't know if there's any.

I mean, musinex, sudifed and zinc and elderberry used to be like, is like the combo I don't know if there's any. I mean, Musonex, Sudafed and Zinc and Elderberry used to be like, is like the combo I feel like, right? I mean, those are the things that I always try and stock it. By the way, Sudafedron is a fedron. So like people who want, you used to take a fedron back in the day. I think it's like the same thing. Yeah, I mean, yeah, that's what I like about it.

I feel like, I mean, especially when I got to work, right? So I feel, it gives me energy on top of dry, dry me all up. And then what is it that's a nightquel that we love so much? Oh, the any histamine makes you fall asleep. Oh, that's, yeah, it makes you.

And it's got a scene of benefit. Yeah. It's got a, I can't remember the name of the, is it got a type of cutting really wanting one? Yeah, because it used to have coding in it. And it took all the good stuff. Yeah, my brother. So my brother's never like, he didn't drink like very straight

laced like, uh, and he was in college and he felt like a cold. And so he decided to drink some Michael. He drank like a lot of night. Well, it was like more than you're supposed to take. And he was like, it was funny. Talking to his roommates. I mean, because he's like super drunk and like, he's like, you know, acting, uh, all crazy. But, uh, he's like, oh, I loved it. And I'm like, yeah, dude, that those are, that's like, you know, acting all crazy, but he's like, oh, I loved it. And I'm like, yeah, dude, those are legit drugs. That's like coding in there. Don't people, like people,

like, Cisarp. What? Cisarp. Yeah, that's a separate, what is it? It's literally it's just the, it's like over ice. No, so it's the, forget to, yeah, it's a type of coding. I'm missing the full medical name.

It comes in the brown bottle at that and it's purple scissor. That's what you saw like all the wrap, that move where everybody was walking around with the red cups at the grammies and things like that. It's like, that was what's in there. And all you do is you mix seven up a july rancher and that together. It's amazing. Don't do that. Don't do that.

Don't do that. I love it. You do. You do that. Back in the day, I love your beard. You do that. Back in the day. Back in the day. Hey, allegedly, yeah, amazing. Hey, friend of mine.

Hey, you can do that. Medicines, like, and we think that, oh, like, should a fedrian and coding, oh, that's the real deal. Bro, go back far enough. Yeah. They had two thick drops for kids with heroin in them. Well, that was the, what was the opiate that was big time back in the years? It was just lot, lot of them, lot of them,. It was just lot of them.

Lot of them. Lot of them. Lot of them. I don't know. Sorry. Well, this is no idea. I'm sorry. I didn't want to plant targets.

I know you're talking about. That was in tombstone. You know, I always, so I was around that stuff, right? Obviously. And it was a really expensive way to do that stuff. Which is why it made sense why I was like big and like the hip hop rap culture. They got fucking money.

It was like a really, like I remember seeing like how much a bottle would go for especially on the black market and then how much you had to mix to feel of that. It was just like, this is crazy. Like that's way too much money to do that. You ever look at old medicine ads for, like, it was Lottinum, right?

Done. Lottinum. Lottinum. Lottinum. So that's a, so this is like this. So back in the day, this is what everybody was hoping for.

It was used for preparing patients for surgery. Oh, hey, chill out, real quick. Don't you remember this, don't you remember the scene in Tombstone? I never watched that movie. What? No. You've never watched tombstone? No.

You're crazy. That's like an all-time favorite of mine. I haven't seen it either. What? Whoa, I haven't. Whoa, I can't even talk about it. I've shared it to my kids. I can't wait to see.

That is a favorite movie of mine. Check it out. You have to watch that, Doug. That's the best Val Kilmer performance you ever seen. What a best career. That's better than what he did in Batman bro Bro Val Kilmer in that It's not hard to talk. It's so good. I can't believe you guys haven't seen that movie. It's a great movie. It's a classic What's that? It's a is that a western western? What's the one? I've seen that one western and it's based on a lot of true events right? My favorite western bass movie was the one with the meal of west of as and

Oh, young guys that was awesome. That's a good one. That was a great. It's equal or Hey dog really see the size of that chicken. Yeah, I've seen really that they're all they're all hooked up on the peyote and he's and he leans over in the Oh, he's talking to the horse. Oh, what a great movie. Dude, I mean, you have to watch these videos. Tombstone's even better, really? Oh, yeah. Is it about those outlaws and stuff? Yes, it's all based on like real, like the cow, what they call, the outlaws, we're called cowboys back then.

And that's like the origin of all that. It has like, the fight okay, Carral. And like, so obviously it's a fictional movie, but they take a lot of real, what really happened? Really happen, real characters, and then create a storyline. It's a longer movie, but they take a lot of real, what really happened? Really happen, real characters, and then create a storyline. It's a longer movie.

It's like, four hours. You guys never read about those outlaws and the shit that they did, and those that are crazy. Yeah, because I'm kind of related to them, which is unfortunate. What, say what? Yeah, the clanton gang.

How do you mean, you really? The ones that were at the OKC, Rale, there's descendants of our, in our family tree. Really? Yeah, that were at the OKC route. There's descendants of our in our family tree. Really? Yeah, that were really good. You two strike me as a cowboy. Outlaw.

Yeah. No, it's like, they were ranchers. And I forget where they're from. Look up the plane and the south. I want to see their faces. Yeah. In case you believe this, when you have ties to that, that you're drawn to that, there's a part of me.

I think there's an identification thing that goes on, because let's be honest. It's somewhere near like genetics, like you have some kind. Maybe, but look, here's what I look. You go back far enough, all of us have an outlaw. Yeah, yeah, yeah. All of us have a, some heroic, heroic person.

Yeah, because everybody's got someone in there. That's that, wow, looks just like Justin. Yeah, I do. I do. I do. Who, who is that? That's weird. They made I did. I did. Clanton. Who is that? That's weird. They made him like super stupid in Team Stone though.

It was like annoying, yeah. Oh, is he the like to kind of drunk, slavory or what? Yeah, yeah, yeah. Okay. I, I, I, that's right here. Oh, there he is, yeah. Now, would it, so was, would you bring the watch in?

Great, uncle or something? Uh, yeah, I don't know how many generations back, but yeah, it was related to like my grandpa, my mom's side. They were outlaws. Yeah I know but what was their thing? Some of them were bank robbers. So they were dangerous. They were like your original things. Yeah. Kettle hustlers. They would go in and they would just take money. Still your cattle. Yeah. Casinos and they would just take over town. Moster type shit but in the old Western times. Wow.

Look at those pictures, dude. That's crazy. You know what? I'm watching right now. It's like, there's a really good, uh, docu series on, uh, Netflix of John Gotti watching that. Oh, yeah. That's, yeah.

I'm on this. Did you guys ever watch the reality show with his wife and sons? Who? I didn't watch it. I know what you're talking about. Okay. So you know, remember the Jersey Shore with the blowout, the hair blowout, the Guidos? Yeah, something grown up.

They started growing up goddy or something like that? Yeah, they started that shit. So his sons and his wife, there was a reality show about them. By the way, the wife, like you could tell she was married to John Gotti, but one of my friends, she's a character. Yeah, but it was a great show. You never saw that?

No. Oh, Doug, look up, growing up goddy. G-O-T-T-I. I did not know that. It was a great show. You never saw that? No. Oh, Doug, look up, look up, growing up, Gotti. G-O-T-T-I. I did not know that. It was a great show from, I wanna say, well, early, I mean, that was our childhood when that was all going down. That was 85 to 90 right in that range when,

like he was getting, yeah, look at, look at these guys. Yeah. Oh my God, I've never seen this before. Yeah. Oh, it was great, bro. It was a great show. Yeah. But that's like the whole like, bro. It was a great show. Yeah. But that's like the whole like,

Guitau blow out hair type of deal. That's when it became kind of mainstream. Yeah. You know that the Jersey Shore guy, yeah, the tiny, the whole other stuff. Yeah. It's, it's, it's,

is he dead now? I don't even, John Gotti. I don't know. I think so. Or is he, is he, is he, is he in prison?

I have no idea. I don't either. I'm not that far enough in the thing to know where he's coming. Do you have, do you know anybody, like your ancestors Adam, or you're not sure what's, uh, you know, I, the reason why I brought that up is I know my, my biological father was really into like gangster, old school gangsters. In fact, all of our animals are were named after like, Bonnie, Clyde, like, Dutch, like they were all named

after old time gangsters as I was, and I didn't know that as a real young kid. I didn't know old time gangsters. And I didn't know that as a real young kid. I didn't know that until I got older. And I don't know, I'm drawn to that stuff. I like, I watch it. I like it. Obviously there's a side of me that was, you know, it's so interesting to me.

And media's done this is as they've glamorized the gangster. Well, you know, we think it's cool. He's a big reason for that. They get into that in the gangster. Well, you know, where we think it's cool. He's a big reason for that. They get into that in the documentary. Like he was the first kind of gangster that like, openly, like, being the godfather would dress up for the cameras. And like, so they talk about that.

That really got popularized in the 80s because of John Gotti, because he used to be the mobsters wanted to be known, undercover, like, you know, they know. Well, the old school like mobsters. Because they were mostly the mobsters. Yeah, they weren't trying to put them, and then he is like, was the new age. It's interesting to me how it gets,

because obviously my family's from, you know, Sicily. And so I know stories, I know real things that have happened. And there's nothing to glamorize. It's not cool. It's not great at all. It's not like they're cool and like, they take care of people and they help you out. Type of, no, it's not great at all, man.

I got a family member, tried to open a business. I'm not gonna say too much, but tried to open a business. So came here when they were younger, went back to there, try to open a business, the business started doing too well. Yeah, got visited and they said, shut this down because you're out competing our friends over here. They said, I don't follow these rules were from America and they set their fucking business on fire and killed their dogs and everything. Oh my God. I mean, it's, yeah, dude. Iso worked with a guy that was like,

he was a bartender with me, but like, I knew he had extra curricular things that he worked for these guys that were all part of like something. And he was kind of like the hitman. So he would go out and shake up and get money from people and I'm like, dude, he was a boxer inside training with him sometimes,

but it's like, that was where I like kept a nice line there. Like, I don't want to get to involved with whatever you're doing. Well, here's a cool and conspiracy theory, but I think there's a lot of evidence to this, Justin, that the mafia helped America come through Sicily when, remember, Mussolini was with Hitler and the switch sides of the mafia played a role in that, because they went through. Yeah, because they don't want, because when, when Mussolini was with Hitler and the switch sides of the mafia played a role in that.

Cause they went through, yeah. Because they don't want, because when Mussolini took over, he put the mafia out of business. Cause he controlled everything. Yeah, so they're like, come on in, yeah, to the Americans. That's the theory conspiracy theory. It's believable.

Okay, you want to see answers? There's a motive there. Doug, look this up. Look up, Visconti Royal Family, Milan. This is my mom's side. Yeah, you're Visconti. up. Look up a Visconti Royal family, Milan. This is my mom's side. Yeah, you're Visconti. My mom's side is Visconti.

And we know this, very clear. We have the ancestry. So it's not like we're guessing. We're very clear that this is where my mom's side came from. So they all were like barons up in North, and so there's a castle in Milan. You could find, maybe let's see if Doug finds a castle. I've been there before.

That's the family crest. So go up the snake swallowing a baby. Don't know what the hell that means. Oh, I did. At one point, I thought of getting a tattoo like that. Good, would never have been a baby. But that's, so Doug, look up Visconti Milan castle. And you know, that would be a fun thing to do with you guys is first to all make

our own family crest and go do that right there. That was there. So that belonged to my ancestors. And then they for some reason they left. I don't know because they had to flee or what the deal was. I don't know. It's still exist there. And is it occupied or what do you know? No, it's historical. So it's a it's a place that people go to visit. So you can go there and take a, I did. I did take a, you know what's so fascinating to me about like old castles like this is many times, especially one of that size, was built in the person who started it their lifetime

and they didn't even get to live in it a lot of times. Because something of that magnitude back in those times took like 100 years to build. Dude, how long did the Sistine Chapel take to build? I think that was like, the Louvre is like over two centuries. Yeah. It took, so imagine, I know, imagine starting a build

and building something that you'll never see in the end of it. No, not only that, but you're son, you're grandson, you're great grandson, all work on it. Yeah. Together to build so crazy though. But if you look at, so you visited some of these things, right?

Yeah, yeah, yeah. Okay. The detail, yeah. Insane. Oh, my. I love about Europe and like, because it's just such old history. Yeah.

And you could see all the art that they took a lot of time to produce. And nobody takes that kind of like extra time and craft to make things even. We ain't got no time. Oh, so this was eliminated. This felt pretty fast. Yeah, look at the Louvre.

Louvre is over a hundred years. Yeah, that's what I'm talking about. I think I want to say it was like 150 if I remember. Oh, speaking of popes, Justin, you had some facts on popes. Well, no, I just know that, okay, so if you're referring to like the conspiracy of like a gray and white two centuries on black popes, yeah, yeah, it was a palace for two centuries.

Oh, okay. I don't know. It took a long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long,

long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, long, it's pretty cool. I mean, I spent two days going through that. Yeah, it took 200 years. 200 years. Oh, it's hard to become a museum, so I don't know. No, I know I've read. It took that long to build. It took a long time to build. Interesting.

All right, so, Popes, did you guys know there was an anti-pop? Yeah, that's an anti-pop. Like a fake? Like a fake? No. Apparently there was a disagreement over who they elected. So back then, this is what I understand. Maybe I'm going to get some things wrong here. But the church, the church, yes,

he anti-poped John. The church had their own army. They had tremendous amount of power in Europe that rivaled kings. And so it was like their own like organization with tons of power. And I guess they elected a pope that other people disagreed with. So they elected another pope that they called the anti-pop, but that was referred to as the anti-pop. Sure he was killed. I don't know. No, no. It's turned into a lemonade here.

You know, we got that direct. There's a pirate pope? No, that's actually the anti-pop. Oh, Doug, go to the Wikipedia. What is it say about them? It's scroll down. I saw something that that when you go down, there you go. What does that say?

Anti pope John, the 23rd. 20. Yeah. 23rd was acknowledged as Pope by France, England, Bohemia, Portugal, and parts of the Holy Roman Empire. Yeah, see parts. So it's like, you had two popes at the same time. Interesting.

I know. It was like rivalries. Yeah. Yeah, dude, they had an army. I don't knows at the same time. Interesting. I know. It was like rivalries? Yeah. Yeah, dude. They had an army. How did we do that? Yeah. Isn't that true that the Catholic Church

was one of the largest landowners in the world? Yeah, well, the wealthiest organizations in the world. That's how I am. That's how I am. And most powerful. They think the Roman Empire never really, you know, died off. It's just all kind of congregated into the Vatican.

Now, you don't they have like a historical library? God, I wish we had Bishop Baron on the ass. Yeah. Don't they have a historical library or something where nobody's allowed in there? Yeah. But the highest order of... They have all kinds of artifacts and things.

Like the public can't have access to. And... There's nowhere near the church's box. Yeah, a lot of it. The Catholic myth. Contrary... Yeah, look out there too. Well, look at wealth though. Yeah, far more McDonald's.

McDonald's is one of the most powerful now. Yes, that's what is a McDonald's crush. I've always found that. I think that's so interesting and fascinating that that's what like McDonald's is not really a hamburger place. It's really a real estate business. Yeah, I know. They're one of the few that do that that actually own the property.

The very few places, restaurants, businesses do that. You lease typically such some more business. Oh, speaking of sport business, the thing you sent me to on Elon Musk, brilliant. Yeah. Did you know that so many people, well, you're going to say this and so many people are going to hate him already and hate him for that by the means of brilliant.

Oh, wow. The Catholic Church is worth $30 billion. Yeah, that's a lot. Right there. About $30 billion. That is a lot, isn't it? I would imagine there more than that. Yeah, and that's above ground. I bet you that's just what they're reporting.

Yeah, that's a time machine. Is there a conspiracy theory that they have a time machine? There is, there's this weird one. What? Yeah, I'm not even joking. It's like, I forget exactly how the contraption works, but it's apparently it's like some kind of stargate or something.

You just like, I don't know. I can't even describe it, dude. I'll send like an idiot, like, just one. Like, there's no, there's somewhere you can look it up. And I remember bringing it up as a note and I was like, I wanna talk about this, but it's like, then you have to like, describe all the inner workings of it,

and like how it works, I have no idea, but it's like, apparently they can, it's some kind of like visual where you can see into the past somehow. Like so it's, I don't know if it's, you know what they're using to produce it. They have like vaults of historical information stuff that nobody's allowed to go in. Nobody's allowed to touch except for like the highest order of you know people that are interesting.

Yeah, and they don't know what's in there. Like, is there, what's the truth of you know, Mary Magdalene or what's the truth of this history or did this actually happen? Yeah. And they keep that all sealed. Well, what is, so what's, what's London going to be like? We're going to be be to fly to London So what's that gonna be like as far as like historical stuff and like like they because they have they have more history than we have here Yeah, so I would assume it's a modern city to though

So it's not like you know, I don't know lots of museums and things Yeah, has anyone been dug you've been there know I've been there. I didn't do a lot of you know tourist stuff Tourist stuff. Yeah, my in laws keep telling me to go to Herod's. I don't know what was that. It's a big shopping area. Yeah. Yeah. Remember, I sent you guys a list of things with the Dumaist guy. Tell me to go to and that was one of them. Honestly, I don't know a lot. Yeah. I mean, you have like, obviously, you got the, yeah, Tower of London. Yeah. It's all big. So we got to like, 13 hour flight. Big bank. So much that like a 13 hour flight ahead of us. Is it 13?

I don't think it's quite that much. It's nine. I know I think it's 10 or 11. Oh, yeah. So yeah, so I think it's more coming back, right? What's our protocol? What are we doing here? I know I say how funny is this?

So first of all, the tele audience. Oh, God. I sent a message. We were we're we're already talking to Sal. Like, hey, you know, let's, or the time change. And like, we're gonna have jet lag and let's, let's get our bodies to adjust. Yeah, let's make an effort to try and like really get adjusted

right away. And what are some of the things that we should do nutritionally, rest and, you know, whatever, all these things. And I'm like, you know what, let me, let me message Ben. He traveled. He goes all over the ring. Greenfield. Ben Greenfield goes all over the world.

Biohacker, it's for sure. And it sounds like, oh God, I don't even want to see his list. It's going to be ridiculous about that. And sure shit, he sends me back. This is a long, long, long thing. And the funny part about it is like, you know, you expect Melatonin to be on there. Yeah, right.

Dana shows you take Melatonin when he's supposed to go to sleep and helps reset your circadian rhythm. I expect that. Yeah. But I should have expected this from Ben. His is rectally. Yeah. Oh, yeah. Why? Yeah. Why are you always trying to put things in your butt? Yeah. It works if you take your mouth. Of course, there had to be something ridiculous like that. I mean, he sent the long list of me. I think you just want to be so different sometimes. Oh, you take

melt. Everybody takes melt to them. Yeah. But do you do it like? Well, I think that's just, I think that's the biohacking community period, right? If you're in, if you are, you know,, everybody takes Melaton. Yeah, but do you do it like this? Well, I think that's just, I think that's the biohacking community period, right? If you're in, if you are, you know, that's your thing. They just always have to be weird. Yeah, you gotta be like, you're trying every little edge, you know what I'm saying? Versus like, let's pick the two thing. I think it looks like down and insert it, rectilighted.

I mean, Melatonin, red light and assana, I've heard her like three. Fast, you gotta, so what you wanna do is you wanna start to eat Melatonin, red light and a sauna. I've heard her like three. Fast. You got it. So what you want to do is you want to start to eat the, yeah, what are we schedule? What are we doing? We're leaning on it.

I'm not doing any rectal stuff from Ben. So I'm going to, I'm going to let you, I'll have you guys do it. I'll have you guys do it. No, no, I do this too, guys. You're doing this, Neff. What do you have in us do? No, like EMF covered like robes.

You know, it's got to be like green laser eyes. So the data shows a couple of things to work really well. EMF covered like robes. It's got to be like green laser eyes. So the data shows a couple things that work really well. One is to eat the day before and day of, like as you're traveling, according to the schedule, the place you're gonna arrive. Because your gut also has a circadian rhythm. So what you don't wanna do is eat

when you're supposed to be sleeping in the place you're gonna go to, because you're just prolonging that. So supposedly, that's supposedly, it's with a study show, you fast and then you eat when you're supposed to eat. So let's say you're on the plane and you know, you're tired and you want to fall asleep but you look at your watch London time and like, oh, this is 8 a.m. This is when I read breakfast.

Eat your food. Tap a deal. And don't eat if it's like 3 a.m. or 4 a.m. And they're time. So that's one. Melatonin high dose, when you go to bed, when you first get there and you're going to bed with everyone else, high dose melatonin. So what's, I mean, because normally you would suggest 3 to 5 milligrams. That's high dose.

Oh, that's concerned. In my opinion, yeah, they'll say as much as 10, but the truth is half a milligram of melatonin is what you would take normally. So I buy sustained release like three or five. I think I have five sustained release that I bought. So I'll just do five. I'll hook you guys up.

Yeah, you can take one of those. And then I like, and I don't know if there's a lot of data on this. I did see one study that suggested may help, but CBD can abinoids. So Ned, we'll bring Ned, and we'll take that along with the melatonin. Just their normal, or should we take it with the sleep? You can't, we can't take it with the sleep.

In fact, that's a good idea. I didn't even think to add the extra herbs that are in there that help with sleep. But definitely, definitely the cannabinoids. So it's like, okay, we're here, what time is it? We're supposed to be in bed right now, but maybe we're not tired. Yeah, definitely bringing my princess mask tired. Yeah, take a bunch of.

Definitely bringing my princess mask. Knit, knit. And then obviously first thing in the morning, we're gonna want to get some sort of sunlight. I thought I read somewhere about doing like the get sun. Yes, and upon waking, you want to get as much sunlight as possible.

Okay, good luck there. You know what I'm gonna do. It's gonna be raining the whole time. Is it? Did you check it out? Is that the weather? Yeah, we're raining the whole time. Is it? Did you check other? Yeah. We're raining the whole time. Pretty much.

Yeah. Really? Good thing I have one. Lucky suit's gonna get all wet, man. I don't want to get wet. What? Yeah. Oh, you mean your suit?

Yeah. Yeah. So you guys got a tweed one like me. Did you get, did you guys get, try and look like a professor? Is that what we do? Exactly. Yeah. Yeah.

Did you guys get, petty coats? I have one, yeah. Yeah, you got the English thing, one? Yeah, I'll wear one of them. Did you guys get petty coats? I have one yet. Yeah, you got to English thing, right? Petty coat? I actually have this cool... I have a pretty coat. Cool one. Is that the same thing? Am I saying the wrong thing, Doug?

Did I say the wrong name? Petty coat is... Yeah, I don't know how to look at that one. Petty coat, it is for girls. Did I just fuck up real bad? Yeah. Wow. It's not for a Petty coat.

It's all for a T-Cote. Do you have to bring your skirts. Is it Andrew? What is it? It's for girls. Oh, it's so great. Sorry, bro. If you brought your petty code, I can't wait to see it.

It's a pico. Wow, I have a pico, yes. I did not bring that. Yes. Hey, how funny would that be if I, can we do an image with Sal with it? Oh, hey, you imagine if I, if we had an assistant that just did what you told me right right I want to petticoat for London like are you sure about that? Yes. Yes. Okay. Give me a black one. I need one. Yeah immediately Harry style doesn't know. Ccoe. Sorry. There you go. I do have one actually. Yeah, so I got two

I got two from state liberty. Yeah, I got sweet. You know why? Have you guys ever tried to wear a pico like a normal one? You ever tried to put one on that's your size? Does not fit your arms. Oh, yeah. Does not fit your arms at all. Yeah. Because, I made for athletic.

You guys' arms are not 12 inches. Yeah. You know, every time I buy one, I can't fit. But the state and liberty one. Yeah, I got a cool coat from Iceland. It was like a wool one that is like, it's just big enough and it's not like, but the thing about wool, it's like, it's not super thick,

but it's worth a super warm in wet environments too. Yeah, damn it, I know it's gonna be raining like that the whole time. It's gonna mess your head up. It's a different climate, dude. It's messed up. That is afraid first hair. Are you guys, guys you guys have I'm asking stuff for the plane We gotta get like Adam one of those like a newspaper guy like hats, you know

Yeah, a little like you know what you know what the visor no the visor a little the little the little like like little mobster You know what those he blinders have think of us. Those look good in Europe. But you're a douchebag if you wear one here. You're ever gonna find it. Find a guy who wears one here. I'm not. I'm not. I'm not.

I'm not. I'm not. I'm not. I'm not. I'm not. I'm not. I'm not. I'm not.

I'm not. I'm not. I'm not. I'm not. I'm not. I'm not. I'm not. I'm not. I'mqualified. You're not, this is not a credible source for that. Like, you can, it's not about what you wear, it's how you wear it.

If you wear something confidently and put together, you can do what I was trying to want. Really? Yes, absolutely. I believe that. Well, douchebags use the rounds. So, or what's that other hat that, that dorks wear, the, what is it called? It's not a top hat, it's a... Oh, the brim, the bowler, I think.

I don't know. You know, the guys are like, super hips through. Yeah, they try to be cool. I ain't talking about, yeah. Yeah, terrible. Anyway, I wanted to bring up a subject that I think's interesting.

I got a couple DMs on this a while ago and I had it in my notes. I think it's an interesting topic around strength training. The question was, seated exercises versus standing exercises, same exercise. So like seated shoulder press versus standing shoulder press would be like a good example to talk about. Seated lateral raise versus standing seated curls

versus standing curls. What's the difference? All that stuff. So I did a lot of thinking about this, but I'd love you guys' opinion on this, because body builders and advanced lifters will say that they like doing seated lifts because it helps them Concentrate and isolate the muscle they're focusing on and I can I can attest to this

I think if I do a seated shoulder press or curl. I think I can Concentrate more on the target muscle. Isn't it more just about like a volume thing? So you're not like in fatigue and you're the rest of your body, like, I don't know, in terms of like, that's a great point. I mean, this is how I look at it. Okay. Standing and doing any movements functionally

for overall health is always gonna be superior. It's always gonna be superior. So, but being truthful, a lot of times I'm lazy and I wanna sit down and do a military press and I don't wanna stand up and do it. So I will, more often than not, sit down and do a shoulder press. But then I will always interrupt that with some standing push press or overhead press

because I know that is overall better for me. Well, so here's, that's how I look at it. So that, I've heard people say that, makes sense. Justin, he said makes a lot of sense, right? It's more fatiguing because you're... Well, yeah, that's what I mean. I'm being lazy. That's what I'm sitting down is me being lazy.

So maybe advanced lifters do them seated because they're trying to not fatigue other areas as much as possible as they can continue doing sets. Here's another angle. I'd love you guys' opinion on. Especially for the beginner to intermediate person, the more muscle mass you activate, the more muscle fibers you tend to activate

in the target muscle. So if I'm trying to hit my shoulders, if I tense up the rest of my body while pressing, I'm more likely to hit more muscle fibers. I'm going to recruit more. I'm going to recruit more. However, when you're advanced and you really know how to recruit muscle fibers, then I think that you don't need to do that and you can actually do it. Because you've already established that connection.

Right. Like you take a body builder who can isolate a muscle, relax the rest of their body, I bet you, they can activate as much or more muscle fibers without having an accident. Well, you see that when they pose and flex. Yes. And I've noticed that. It's like, they have like definitely worked

on the mind muscle connection, like a lot more so on other athletes. So I can believe that. Yeah, because what's interesting is, the exercises might look identical, seated curl, standing curls. Do they feel the same? They don't. They don't feel the same.

Not even in the target muscle, they feel the same. So there's gotta be something else. Of course, the answer's, you know, mix them up, do all of them. But I think if you're a beginner to intermediate, you should do as many standing exercises as possible. Totally. As you become more advanced. There's a huge benefit to learning how to generate as standing exercises as possible. As you become more advanced.

There's a huge benefit to learning how to generate as much force as possible. And by doing that, like creating the most stable anchored body, and you have to use all the rest of your muscles to produce that stability. And so once you figure out how to do that, I totally agree. You'd be able to to ramp up the muscle recruitment

and then direct it a probably more effective. Well, I mean, listen, the core is the most important muscle on your body besides your heart. And you absolutely are forced to utilize your core in any standing movement. You cannot stand and do any standing. You only did it just to do it, but not like standing. No, I mean, you could technically slouch.

Yeah, you could. You could totally slouch and that, or could. You could totally slouch in that, or do what a lot of guys do in the, that they slide their ass out further and then they're like, it's literally like a high incline back. Yeah, it's more like a high, so you absolutely can relax the core when you're impressing.

And so it's, you know, you're, you're, it's never gonna be more beneficial. Yeah, I mean, for bodybuilding, yeah, I mean, if I, cause all I care about when I get on that military press is I just want a bit, big round shoulders, and that's the way my brain is thinking. And so, of course, my default was to go that way. But if I'm advising a client or training someone else or even myself, I'm always making sure that I'm incorporating standing because it's, it's superior. You want to know how I use seated overhead presses, most often when

I train clients? Because I didn't train a lot of advanced bodybuilding stuff, so I'd average people. I would use it on clients who had trouble fully extending overhead. I'd have them sit down in a tall bench, and they would use the bench as a way to, because otherwise when they're standing, you'd press into the bench. Yes. And they would really give them the ability to really press the arm back and get overhead. And then when we would get better at that, then we would progress to standing.

That was the most valuable way that I used to. What I learned later, I actually never trained, so the Z-Press didn't come into my routine until after. Yes, he's a great example. I would now, that would be my go-to. Step one. Yes, if I was training a client before seated or standing,

I would z-press because of what it's going to force them to do as far as their shoulder mobility, their core activation, slowing the process down. Anytime as a trainer, I did a video on YouTube, it's one of our more viral exercise videos where I demo doing bicep curls in a split stance. And my argument or case for why you should do bicep curls that way was from a teaching perspective because it was a trainer hack on how to keep my clients from cheating.

Because if you are in a split stance and you're having to balance and stabilize, if you rock your shoulders and arms, there have any movement like that. It throws you off balance. And so you have to first stabilize, keep yourself stationary, and then it would just force a client into good form and technique. I remember as a trainer, when you learn little things like that, and of course, you always have the other community that will try to make this argument, right? If I try to argue with some hypertrophy science to work, you're going to say, it's not

the best way to build biases, but it's like, listen, training most people who don't have good form and technique, that's my first desired outcome is, can I get them to move the weight properly and stabilize their core and target that area, and that was a hack. And so I think the Z-Press for trainers that are listening is an incredible hack

to teach your clients to get full range of motion. Totally. Good shoulder press. Yeah, what I'm thinking about, the client specifically I'm thinking about is an incredible hack to teach your clients to get full range of motion. Totally, totally. Good shoulder press. Yeah, what I'm thinking about, the client specifically I'm thinking about is when I would train elderly people who couldn't even extend their arm above their head at all

with nothing. And so what I would do is I'd have them sit on a bench with the back on it. I'd have them to keep their hips and back up against the bench. They couldn't slide forward. Then they'd go up as far as they could. And then what I would do is I would, I'd have them hold on to a stick

and I'd pull the stick up while they were trying to press and then sometimes they couldn't do that. So then I'd tell them to pull down on the stick just slightly but just enough to where I could also pull them up at the same time. And that would get them in the range of motion. And then I'd say now hold this position and then they'd be able to connect to that top position.

It was, I learned it from a physical therapist. It was one of the most effective ways I could get these people to finally extend their arm above their head. Literally within weeks, I would get people to be able to do an overhead, you know, just overhead extension, not a press, but overhead extension. Anyway, something else that's interesting. So, you know, we just, I just moved,

and we were looking into getting a reverse osmosis filter for the house because the entire system are just for like your one-sink. Just a drink. Right, just a drink, right? And so, because the house already has a water filter, but it's not reverse osmosis. Is it a water softener?

No, no, just a regular water filter. So it's like carbon filter. Well, you know, the ones that they have in fridges typically. Got filter, but it's not reverse osmosis. Yeah, water softener. No, no, just a regular water filter. So it's like carbon filter. Well, you know, the ones that they have in fridges typically. Got it, got it. And that gets rid of like particulate matter and small things or whatever, but reverse osmosis will get rid of like chemicals.

And right. So I'm like, no, we probably want reverse osmosis. So I was looking up and doing more reading, and to be honest, I'm not super versed on the differences. I just know that that is the best way to get rid of it. Strips everything. Here's the problem. You have no minerals left in your water. It gets rid of everything. So you know that. So you have, if you drink reverse osmosis water and you're an athlete and you already have electrolyte imbalances.

You need more. So you probably, if you sweat, you work out hard, whatever, you got reverse osmosis water, like put a little salt in it, or like element-y, even more than you normally would, because you're drinking water with nothing. It's been stripped. With nothing at all.

So I didn't get it. Instead, what I did is I got spring water, mineral spring water delivery, which is more expensive. But, I'm not gonna give my two year old and my electrolyte powder, but I also don't want them drinking water devoid of minerals. So I give them the spring water as a result.

So I didn't know, as I was reading, I was like, oh shit, that's not good. You don't necessarily want the filters. I mean, like tap, I mean, remember when they were talking about what they found in tap water with like birth control and all kinds of stuff. That's a beautiful thing. Yeah, it's a real thing, like look into it,

but yeah, to not have that replace the minerals and you're gonna be deficient. Yep. And so yeah, that's a good point. You're gonna put fluoride and water too. They do. You know where I learned that, staying on brand with the marijuana talk that we have grinded.

So when you- Everything relates to the one on the one on the sponsor. So when you would, you do, we had a reverse osmosis for watering the plant stuff to it. So, and the reason for that is that you wanted a zero base, nothing in it, because then I could perfect, so I could perfect all. I used to measure, we used to measure parts per million of every nutrient that would go

in there. So you were like measuring the exact amount of magnesium, the exact amount of phosphate, whatever it is that you were adding to the plant. And then you tracked a lot of stuff to be like, oh, when I did this for this strain, it did that. And like, so, yeah, I learned that because you would, you'd have nothing and you couldn't just feed, can't you get, if you get that plan just out of water,

then it would be super deficient because it's not getting any sort of nutrients. Yeah, so as I was reading it, I'm like, I don't want my little ones to drink water without minerals. I mean, we put stuff on our food and stuff, but we don't eat a lot of processed food either. They're not gonna get the sodium,

they're not gonna get it, so I went with the spring water. But so, LMNT, by the way, a lot of processed food either. They're not gonna get the sodium, they're not gonna get it. So I went with the spring water. But so, element T, by the way, a lot of copy cats. I talked about this in a press conference. I know the brands that are pocketed. I see more. Everybody's copying them now. When they came out, people laughed. Oh my God, that was a milligram of the sodium.

You couldn't do that. Now everybody's like, trying to do the same thing. I mean, they, the Maverick in the space, you know, they're so professional. They're so professional. Hey, speaking of cool companies and stuff, have you guys seen the new TV, I think the brand is called Displace, Doug can pull it up.

Have you guys seen this? No. Displace. The first completely wireless television. What? Well, you don't even plug it into the wall. Nothing. What is the runoff?

How's it? Obviously a battery, right? So it obviously charges. Cool. And it has like a suction cup to where you can like, suction cup it to like any wall. And that's how you mount it. And then we get a charger though.

You still got a charger. Look at what? It's super cool. You can see how long like the power lasts. It's super cool. Yeah, it's swappable batteries. So I imagine you have a battery that's sitting on being charged all the time while the other ones in the TV

and then you probably swap it out. I imagine you get enough battery to last at least a day. I would imagine there's been a lot of innovation with batteries over like, you know, there's limitations and everything. There's limitations though, the physics limits, we need a revolution and energy storage for sure. Wow, that's cool. I wanted to how long the battery lasts though. Look at it, I'm sure it'll say it on there. I actually didn't read or how long. You got to be at least able to watch an entire from that.

Oh, I would think it would last all day. I would think you get a full, full 12 hours at least of which who watches 12 hours straight at television. And then as long as you have a separate battery, one battery is always sitting on a charger when that 12 hours is every day. You know what's cool about that? And that's me assuming it's only 12 hours.

Often when you put your TV up, that's the thing you have to look for. Yeah, is where you every day. You know what's cool about that? And that's me assuming it's only 12 hours. Often when you put your TV up, that's the thing you have to look for. Yeah, is where you plug it in. I know. Yeah, you have to base where you put it. Wow. And because it's just suction,

you can really move it. So let's say you suction it to a room and then you're like, oh, I want to see you outside today. I'm going to go suction it to my outside wall. Oh, I can think of that. Outside. Yeah.

And I imagine it's like on the on the outside, even less healthy. Let's put TV outside. Yeah. And I imagine it's why do we make outside even less healthy? Let's put you in. Yeah. So this is the battery situation. So there's four batteries. If they're all fully charged, you expect six hours of viewing time a day for 30 days or roughly 7.5 days of nonstop.

For 30 days. Nonstop. Yeah. Yeah, but for 30 days straight. Yeah. Seven point five hours of non, days, I'm sorry, 7.5 days of nonstop six out. Yeah, but for 30 days straight seven point five hours of non days. I'm sorry 7.5 days of non-stop. Oh my god. That's crazy. Isn't that great? That's a lot. I wonder if it's like because you know It's got less power right or maybe would it show like it's good of a screen?

Well, you probably run it down if you had all the settings on super bright and you know all that but I am I mean I can't it's got it. Yeah. Yeah, it's like well, I mean compared now, but it, all that. But I mean, I can't, is it expensive? It's got, yeah, yeah, it's like, well, I mean, compared now, but it wasn't as bad as, remember when Plasma TV's first hit and they were like, 15 grand. Yeah, I think it's like four grand for like, one of these TVs, which is not like, well, that's like, that's, that's, that's,

it's American. Cause I got one of those, the Samsung frame. And so it's like nice and like flush to the wall. So I don't have like chords everywhere, but this is even, it still has like a little transparent chord. And so now you got no chords. I know, I think that's so cool.

I think it was so cool. I just saw that the other day. Oh, by the way, I want to close a loop on Elon Musk. I brought it up and then he said, people would be pissed off. Here's what he did. He took over the Twitter headquarters. His rent was way above market rate

because a lot of people stopped working in offices and stuff. He stopped paying rent, just stopped paying it, knowing that he would either get taken to court or whatever. And the loan he got to purchase Twitter was at a lower interest rate that would have cost him to pay all that stuff back if he lost in court. So literally, he figured out the capital, figured out he could save money by not paying. And that's exactly what he's doing. Yeah, yeah, and then what it did is it brought the landlords to the table Yeah, cuz then they're like okay, what would it be? They knew like if we were to go and fight this it would take us months possible years and

Core and if we get you out who's gonna move in and then even if we got it and then you yeah or kick you out Then we're gonna get a less so it was like it just it forced the conversation to the table. It's just a brilliant It's crazy a brilliant strategy All right. Last thing is kind of cool. Did you guys see the nail salon robbery where the dude came in, tried to rob everybody, nobody gave a shit, nobody stopped doing anything.

What? This is the one they got hit with a broomstick. I don't know. Look up nail salon robbery. No one cares. Or something like that. Come in with like a shopping car or something like a gun? I think I don't think anybody cared.

I think they were just getting the nails done. And they went and they just like give them the money like they not care like that. Well, let's watch the video. Yeah, let me watch the videos because I read about it and why why Doug's pulling that up. We got I got a I want to thank our audience. Oh, yeah, like man tries to rob Atlanta nail salon, but gets ignored. What? Yeah, what's this?

I gotta see this. Everybody get out. Everybody. Hey, you know, what did you say? What? Nobody cares. This has got to be a spoof. Where's the money? No, this is real bro. Where's the money? Nobody's giving them anything

He just gives up. Hey, what? Oh, I get no way Nobody give me anything and then he just walk away. Hey, what? How often do these happen that they just like, oh, he were going to be like, okay, shit. I'm not doing nothing. I mean, he must not even have a real gut in there, right? That's gotta be. That's probably what it was, yeah, because it didn't look like it.

Yeah, so it's probably like trying to hide it. Yeah, they're probably waiting to say, like, let's see if he pulls the real gut out. Yeah, it doesn't pull the real gut out. I'm not gonna make a move, like you have to say. Yeah. Oh my god, that's funny. Is that hilarious?

That is so nice. Hey, that guy first forever made fun of my stuff. Oh, I got you guys. Hey bro, I had the rubbery gun. Yeah. Yeah. That's how that's going. Nobody cares super about my specs.

Yeah, he knows he got lots of all the respect. He got plugged in from his buddy's life. Yeah. I did want to thank our audience. I think that something really cool happened this week with two of our, not one, but two of our friends making the New York Times bestseller. Oh yeah.

Oh, yeah. Both John Lone and Dr. Gabriel Allian, both their books hit the New York Times bestseller. I know that our audience came out and supported both of them. They're both really, really close friends of ours. And great books. Yeah, great books, great friends, and I just appreciate the people that listen to our show

that went out to support the two of them because we got a lot of love for them. And the fact that you guys all came together and did that, that's awesome. So this is a thank you to all of you. Buy Optimizer's Black Friday Super Sale is on now. Okay, so buy optimizers has some great products. My favorite are their digestive enzymes,

helping me break down, proteins, fats, and carbohydrates to get to my muscles, helps with digestive issues. But they have many, many other products. Everything is on sale. Big sale, huge discounts. Go check them out with a buy optimizers, BIO, PTIMIZERS.com forward slash mind pump, and then use the code mind pump 10 for an additional discount at checkout. All right, here comes the show. Our first color is Melanie from Idaho. Hi Melanie, how can we help you?

Hi guys, first I wanted to say thank you so much for all of your content that you put out. You guys have changed my life like for the better. You really taught me what I want and like a husband and who I want to be as a mom when I finally become one. So I just really want to say thank you all so much for all of your hard work and everything that you do. Wow, thank you so much. So I guess I'll just read my question as I sent it in. I started Map Santa Ballack. I'm currently in phase three actually just technically finished it last week and I'm starting performance today. I didn't in body scan last week and I found that I had lost 0.7% body fat

and actually 0.7% muscle mass as well. So an equal amount and I wasn't quite sure what I had been doing wrong because my calories are still technically they're a little bit lower than they used to be. I used to eat around 4,000 to 4,500 calories and then I'm at So I thought I was still kind of in a caloric surplus, but I guess not as much as I thought that I had So really I'm curious is it normal to lose the muscle mass as well?

Or did I just completely Do something totally wrong and just set myself back? You did nothing wrong. In fact, I love this question. Here's why. This is a wonderful example of what a terrible idea it is to rest your laurels on a body fat test and scans because you're saying point seven and point eight. The error of margin, the error of margin, the margin of error, I'm sorry, is like 3%. So it means literally nothing.

Now what you wanna look for when you do those tests, are trends, is it going down every week or is it going up every week or is it up and down every week in which case it might be? The next test will matter more than that test. Right, and then the one after that will matter even more. So what we want to do is look at other things to kind of figure out what's going on. The best measurement would be strength.

Or did you, are you stronger now than when you, you, you, you were when you first started? I'm technically stronger in a sense that my endurance is a lot better, which is why I really like map, map Santa Paulic because I feel like I can go so much longer than I used to. Another problem that I kind of run into is that my job is super taxing. I work at three in the morning to three, fifteen in the morning, so I have to wake up at one fifteen the morning. So I have to wake up at one 15 every morning. So I just actually when I used to work out four days a week and going down to three days a week, it really helped a lot to be able to actually last for an hour, hour and a half workout. So I'm stronger in a sense that I can definitely keep going for an hour, hour and a half. And it feels

pretty good. But my they're pretty much the same that they used to be. If you feel, if you feel like you're better and more fit, then you, you did get stronger. Although, it sounds like you're doing the three day a week version of MAPCentabolic. And yes, I would, I would even try the two day a week based out because the job that you have, night shift, as puts tremendous stress on the body. I mean, tremendous. The data on it is pretty interesting. Like, all cause mortality and health risks go up regardless

of lifestyle, just from working at night. And that really highlights the stress that it places on the body. Besides work and working out, are you doing anything else? Like, as far as like my lifestyle, I guess. Yeah, cardio, sports. Are you doing anything else? Are you just lifting weights and then work? Yeah, just lifting weights and work. I actually, I work two jobs and I go to school. So I used to do a lot more cardio, but since my step, I mainly just focus on my steps. Now I get at least 10,000 a day without even trying with my job.

So I really just kind of leveled out and I'm just focusing on strength right now. That's good. The other thing I'd like to point out because you kind of broke up when you said this, I want to make this clear, you're eating 3500 calories a day. Are you tracking? Is this accurate? Yes. Yeah. I've been tracking every day for over a year now. And my is it around 155, 160 at least. So I try to keep up on that. Yeah, because 3,500 calories.

That's impressive. A young lady like you is phenomenal. A cut would be quite easy from this point. Although I would recommend you stay where you're at and continue to try to build strength just to make it even easier to sustain later on. But the fact that you're at 3,500 calories and obviously, you're doing okay, that's amazing.

I'm always trying to get women in the 3,000 range, 3,500 is quite a bit. Yeah, it's incredibly impressive to be up there. And you said you used to eat 4,500, which blows my mind, that's incredible. If, and there is this possibility. So if you do the body fat test, let's say another month from now,

and then a month from now after that, and you see this similar trend going, maybe you're cutting your calories too much right now. But other than that, I would hang out where you're at. You're at a good place right now, and I think that what you'll see is I think that the next test, you'll probably see more positive numbers

or in the right direction, and you should be okay. But if for some reason you head down this trend where you're losing muscle at the same rate or faster than body fat, then you potentially could be in too much of a cut, which sounds crazy to think at 3,500 calories, but that's possible depending on how much you're moving. Yeah. And you just finished MAP Santa Ballac, right? I did, yes. I think a good follow up considering your schedule would be MAPs 15 and do the advanced version.

So basically you're going to the gym most days, but you're only doing about two lifts. So you're in and out in like 20 to 30 minutes essentially. And it's a daily workout, but I think that that, your body would probably like that over any other program that we have. And I would predict that you're gonna see some that your body would probably like that over any other program that we have, and I would predict that you're going to see some strength gains from doing something like that.

I agree. Okay. And should I be concerned at all when I did the body scan? It said that I'm now at 16% body fat. Is that? I know I don't want to go any lower than that, and I'm not purposefully trying to get into the teens, but is that I don't want to be any lower than that, and I'm not purposefully trying to get into the teens, but is that, I don't think that earned do you think?

Yeah, that's not accurate. I don't think that's accurate. That's really, that's really, really good. 16 is really, really low. That's like competitor on stage. Let's get into that level. I think you need to not do that whatever scan. It sounds like you okay,

so you didn't in electronic impedance scan, right? So, where you grab the handles and it tells you where you're at? Okay. Um, did you go somewhere to get that done? Like did you go to like a supplement store that had it or something? Where'd you go? No, I went to my gym. They offer it with the membership that I have. So I do it every three months. Okay.

And then are you consistent with like the time of day and like what? Because ideally you want to do those like first thing when you kind of get up and no water, no food, no anything in you and stay consistent with that. Were you want to do those, like first thing when you kind of get up and no water, no food, no anything in you and stay consistent with that, were you able to do that? I was not, I was able to kind of stay in the timeframe. I've done it in the morning around 10, 10, 30. But last time I did it, I did eat before I went. Yeah, you should try trainers there

that could do like calipers for you just to get a comparison. Oh, I actually haven't asked that's actually a really good idea to do that. Yeah, I would do calipers. And if you do calipers have the same trainer test to you each time because you can be a little bit of difference in how they do it. Dexter scan is another option. But again, don't get hung up on like a single measurement. You're looking for traps, especially if you feel good, you're happy where you're at,

you're eating the amount of calories you're eating. I mean, you're in a really good place that I wasn't feeling good all the time. Yeah, I wouldn't want you to change much, but that's off. Yeah, I definitely think that you want to make a huge dip, by the way, like eating before and water or liquid before. You can change it by four percent. Oh yeah. I've manipulated, I've actually intentionally tried

to see how much I can mess with it within the same day. And I've actually moved the thing three to four percent within two hours of just making sure I consume and then drink, yeah, so they can be manipulated quite a bit. So if you weren't exactly the same, if you weren't hydrated exactly the same and fed the exact same way,

one test is the other, it could really throw these things off. So. Oh, okay, that's really good to know. Yes, yeah. The other thing you could do is you could do circumference measurements on yourself and measure, yeah, waist, upper thigh, upper arm, hips, and then just

look and see the trends and how they're moving. That's another option. And then finally, really it's just how you feel. Like do I feel good? Am I strong? How's my metabolism? How's my skin? How's my hair?

How's my sleep? How's my health? And you know's my sleep, how's my health. And, you know, those are, they're more subjective, but I like paying attention to those because we can get so hung up on weight or body fat percentage that we start to make decisions that aren't the best for us because, you know, like Adam said, we can manipulate them. You're 510, 148, you're great.

Now, you look great, we can see you, you look great, you're eating 30, you're eating 3,500 plus calories, you're 510, 148, you're great. You look great, we can see you, you look great, you're eating 30, you're eating 3500 plus calories, you're 510, 148, you're in a really good place. Yeah, I mean, I think literally, I had actually probably not want you to focus too much on these numbers. It's like, let's talk about optimizing your sleep, let's talk about how school's going,

let's talk about how work is going, like how's your strength, like that's the stuff I would tell you, I think you're in a great place. Exactly. Okay. Thank you so much. Would you also recommend going back to five by five training? Because that's kind of the training

that I tend to gravitate towards and I tend to gain at least five pounds of water weight when I do that. And I feel good on it. Right now I feel pretty fly. I would say, I know I've heard Adam, I just feel deflated at the moment. So I don't know if it's because I've been doing hypertrophy

and going back to that. No, that's the cut in calories. Yeah, but you're... So that's calories, right? So when you cut a thousand calories out of your diet, you're depleting the muscles of glycogen. If the muscles have a bunch of glycogen and they're gonna be filled out and more bubbly looking,

and you're gonna feel like you don't look that flat look, and so it's very normal to feel like that because you're cutting calories. It's also easy to misunderstand the volume in MAPS and EBAW phase three. A phase three is supersets, high reps, even though it's only three workouts a week, it's a lot of volume.

And it might be too much. It might be too much for considering your lifestyle and what you're doing. So I'm going to send you maps 15 and you get to five by five in there. Yeah, do the advanced version. Okay. Do the advanced version of it. You'll be in the gym most days. And you'll spend about 25 or 30 minutes in there. And based off what you're saying, I'll predict that you're going to see some good strength gains with that. Yeah. I agree. Oh, thank you guys so much. I really, really appreciate it. This has helped immensely so much. Thank you. You got it. Thanks for calling in. Thank you guys. Have a great day. You too. Either sweet art. Yeah. Either when she opened it was a compliment or the opposite

when she's like, you showed me what kind of husband I want. So it's either the opposite of us or like, she left us hanging there. Yeah, like what do you mean by that? So she's broke 30 if she's accurate at 3,500 calories. That's crazy. I mean, that's great. I mean, and she's, before she's five, 10, she's a tall girl. Yeah.

And 148. I mean, she's at the right body. 25 years old eating 3500 to 4500 calories. Yeah. No, I mean, I wouldn't really want her to get hung up on any of this stuff. No, but yeah, when she said, when she was talking about the 0.7, 0.8, God, with in body,

the margin of error is crazy. It's very similar. Well, when she said 16% like no, that's the point. And then she also said she ate. I mean, that one of them she didn't know what she didn't. I mean, that's enough right there. That's enough right there to put in several percent, much less a point, something percent. So yeah, she's doing good.

Our next caller is Lindsay from Tennessee. Hey Lindsay, how can we help you? Oh, how are y'all? Good. Yeah, that's good. Good. So can I just go ahead and ask my question? Of course.

It's here. Okay, cool. So backstory, I've been actively working now. I would say for about a year and a half now, got a trainer started from reverse going up to maintenance, did a cut, and I feel like I was in a cut for too long to where I was kind of hitting a plateau. So I would say it was like six months long.

And so I was from 1,745 calories to, I think I went, or I went from 2,465 to 1745. And so I felt like I started hitting a plateau, I started getting a little bit weaker, didn't know like, if I'm doing it on my own from now on out, like from here on out, how long should that cut last for? You look pretty lean, Lindsay, do you know what your body fat percentage is at right now? No, and I tried calculating it before. I think I need to go get it done at the gym with someone they offer it all the time.

So I would guess you're in the teens right now, which is probably why you're plateauing. Are you noticing any changes in your hormone symptoms or menstrual cycle, anything like that? I did, yes, it was definitely a lot lighter. And now I'm back in reverse. I just started six weeks ago, and I feel so much stronger, so much better. I'm hitting PRs now.

So I feel like six months just seemed way too long for me. I think that is a long cut. And you look to me to be in the mid to high teens with body fat percentage. And that's just, that's okay to touch every once in a while. So long as you reverse out of it and work on feeding yourself. But for most women sitting around 15, 16% body fat,

is not healthy. It's going to affect your hormones negatively, it's gonna affect your fertility, and then that's gonna make it, you're gonna hit plateaus by doing that and start to burn yourself. Whenever I have someone like as lean as you are and we're doing any sort of cuts,

I wanna run you more than three weeks. So I'd run a three week cut and then I'd run a week back in a surplus. A three week cut, one week surplus, three week cut. And even at that, even doing that, you'll see yourself lean out that way. And then once you get to a place where you're more than lean enough, I'd say, okay, let's go to a bulk

or let's maintain for a while, I don't want you even. Which I haven't done yet, I haven't done a bulk yet, which I want to because like my body thrives on carbs. Oh my gosh. Oh yeah. You know why it thrives on carbs? Because you probably don't eat, you probably have depleted yourself for a little while.

Yeah. Yeah. Yeah, do you have visible abs in like midsection? I'd like the upper area, I definitely wanna like lose more lower body fat like so I can't, and that's just something now you're too You're too lean Lindsey. This is why you got a reverse. Yeah, I would go into bulk. Yeah Definitely go into bulk and just get strong and and do that for a while before trying to to cut down

But like how long would you say like a bulk? Well, so do the opposite of what I said so in a bulk for someone like you I'm gonna run a three-week bulk with a one week to maintenance to to a deficit Three week bulk then one week of a maintenance or deficit and very small deficit Yeah, just yeah, you're not trying to really cut at all. It's just you're you're just maintaining or on the lower end Right and then you go back to a surplus and you just keep doing that and so I like to push like a number or a place of like surplus and you just keep doing that. And so I like to push like a number or a place of like satisfied eating like a client like you.

I'm gonna be like, let's see how high we can get our calories until you look back at me and you go, Adam, this is just too much food. It's so hard for me to eat. 3,200 calories a day. I can't, I mean, it's like all I think about is like word is my next meal and it's too much. And I'm like, oh great, let's go the other direction now.

So I'm like, oh, I'm still so hungry. Hungry throughout the day or like, I try not to eat past nine, cause usually I'm in bed by then, cause I wake up really early, but sometimes I'm just like, I'm so hungry and like, I'll go have an English muffin with peanut butter or something,

just because I know my body needs more food. That's a sign that you need to eat more. I would go in a bulk, you're gonna feel so good in a bulk. And I would just pay attention to the weight you're lifting in the gym. How strong you're getting. Like really make that a goal, and that's going to shape

and build your body and your health. It's going to be amazing. It'll feel great. If we do this right, we'll get to a place where you're eating 3000 plus calories, and then you'll be able to come back down to like 24, 2500 and be leaner than you've ever been eating the most you've ever ate. Like that, that's a good goal. I mean, and that's kind of what we would do.

And I'd do it through the process. I was telling you where we would be doing in three weeks, one, three weeks, one like that. In both directions, whether you're bulking or cutting, three on one off is like a cool way to do it. I know you don't talk about a lot because I listen to your podcasts and the worrying and stuff when I'm walking, but with a cut, is cardio absolutely necessary? Because I hate cardio, if I'm making it, you want it.

I wouldn't even want you to do cardio. If we can, ideally we do all of this manipulate, you know what's here is what's cool. If we get to this place where I build your metabolism up to 3000 plus calories, then I bring you down to 2425, you get as lean as you've ever been eating 25. Now you have all this metabolic flexibility. You can go back up to 28 to 3000

during the holidays, enjoy a little bit of food, maybe you put on a tiny bit of body fat, or maybe you're getting ready to go to Vegas or Florida, you're gonna do some beach things. And all you do is do a little bit of cardio for two weeks, and you'll shred out because you never do it. I tell you this much, Lindsey, think about this way, this will serve you well, right? To get lean is diet and strength training. Cardio is for endurance and stamina. So if you want

more endurance and stamina, cardio is great. But for fat, well, look, what kind of endurance you want, right? You can get more endurance by shortening your rest periods with your strength training by doing higher reps. Now, if you want the kind of endurance that allows you to run For long distances or something like that then you got to train that way But cardio for fat loss is terrible. It's terrible in fact that the new study just came out showing that Cardio actually reduced the fat loss in people when compared to strength training or compared to cardio plus strength training So it's it's actually detrimental to, it sends a signal that actually tells the body

to burn less calories. So I would avoid cardio except for health or endurance and stamina. And if it's just about getting lean and feeling good, strength training and then diet. That's a, that's my goal. Excellent.

Yep, all right, perfect. What program are you on right now? Are you following any of our programs, Lindsay? What was that? Are you following any of our programs? I'm not. I've done research on it. Since I have this trainer, she kind of programs for the programs in for me. So, okay. Once I'm done with that, I will be on my own. So I like having that structure and consistency. So, I'll probably look into that. Cool. What's the problem with the simmer? Get your body fat by with calipers by your trainer and a good place to maintain that's lean and healthy is like between

18 to 22% for most women so if you're in the teens like 16 15s you know then yeah you want to get out of there I mean you could say you could be there for a little bit but you definitely want to get out of there because it starts to affect hormones in a negative way. That would make sense. Yep. Awesome. Alright, Lindsey, thank you. Well, thanks, guys.

You got it. Take it easy. Alright. You too. Bye. I wish more people communicated that message of body fat because it happens to men too. If you get too lean as a man, it starts to really negatively affect hormones. It's just we can get a lot.

We can go further and get away with more. Women, their bodies are much more sensitive to it because obviously they're evolved to, you know, to have a baby. And you know, for most women, you get down to 15, 16 and you maintain that. And I say most, because of course there's people on the outskirts, they just have,

their body will start to plateau real hard and try and go in the opposite. And they start fighting along. It's my leading because of all magazines, all these, you know, people you follow They just have, their body will start to plateau real hard and try and go in the opposite. They start fighting. Leading because of all magazines, all these people you follow, they have super lean buys. So yeah, it's not a healthy place to go. I'm pumped back to back females in just great places.

Yeah. I mean, just both good heads on the shoulders. Yeah, good place where they're at with their body composition, good place where they're at calorie wise. I mean, even where she's at right now, like saying that she's low. I mean, it's so nice to hear somebody who's like cutting to 1700 calories. And she's seeing these negative effects just by, and then by refeeding, she feels a difference up to 24.

Yeah, that's a great, great place for, for both of them to be at right now. Our next colors, Adam from Ontario. Adam, what's happening? How can we help you? I think that a lot. How are you guys doing? Good, good. Guys, awesome.

I'm getting able to see you guys like this. This is actually a real treat here. So, thank you. What's your job for us? What you guys doing good? So, yeah, I'm sure you guys got my question there. I work, you know, a long days construction. I have a hard time getting to the gym after work.

I seem to be really burnt out. I've tried going to the gym after, but as soon as I get there, I start working out doing my squats and deads. And I end up finding myself wanting to give up just after like the second set. I'm pretty sure I'm getting all my carbs in. I'm aiming for 160 to 180 grams of protein a day. And I just can't seem to figure out what's going on. I know my sleep's been a little wonky as well.

I'm not really getting any good sleep. I'm aiming for about seven and a half to eight hours. But I'm not sure exactly what's going on here. So I'm hoping you guys could shed some light. The answer was in your question, or what you just said, it's your sleep. What, so you work construction and you work all day, right? So you're active all day long.

What kind of construction do you do? So I'm in residential construction, so I help build houses. Yeah, so you're really active all day long. Your sleep is off. This is 100% why you're feeling the way you're feeling. A workout that I would do with you would be like a Maps 15 style workout. Were you doing two lifts in your out?

And then we go to the gym for 20 minutes and you leave. And have you, have you toyed around with the idea of maybe doing it before you work or at lunch or something like that like if you Is that possible? Not during work or anything like that. I was thinking about in the mornings, but anytime I wake up in the morning, I am Just so tired. Just so dark tired. I'm trying to just trying to just get myself up and just get going because I got to take my dog out, got to make myself breakfast. And I'm usually at work by seven. So I'm up around five. So I mean, I've never usually the workouts that I've been doing are usually full body anyways, and it's usually two times a week.

So what are I going to get to? What's your caffeine use to the glyph right now? I've actually slowed it down over the past year to about maybe three cups up in telegram 12 because I used to go to town on it. I love my caffeine. So, um, or so it's about three cups and, you know, up until 12 o'clock and then I don't take

anymore. Now, you the focus should be on sleep figuring out what what's wrong with your sleep and now what could be wrong with your sleep? Yeah, is, that's about caffeine. Yeah, is that you're doing too much. So one of the signs of overwork or over training is bad sleep.

So you'll see like athletes or people who lift, they don't even have like active jobs. Let's say they work in an office, but they do a lot of workouts. And then all of a sudden, like, man, I just keep waking up throughout the night. I don't get restful sleep, what the hell's going on. And it's because they're over-trained.

They're doing too much for their body. That might be one of the reasons why your sleep is a little off. I would take a week off of all strength training. You could try supplementing with a good adaptogen just to help the body deal with the physical stress. Ashwagand does a good option. And then when you get back to it, I would do maps of team.

That would be the workout program I would do. Yeah, I like the idea of maps of team. And I like the idea of actually not even thinking about the workout, but just trying to optimize the sleep first, right? So maps of team is the protocol. We'll send that over to you. But really, and it could be a lot of different things

when it comes to sleep, right? Like, I know I have a lot of things that I'm guilty of that fuck up my sleep. One of those being, if I do drink caffeine too late or I have too much of it, or I'm on my phone or on my computer past, you know, the sun going down, or I'm just binge watching, you know, Netflix late at night

or I eat really late that night. Like, so all those things are culprits of fucking my sleep up. So, like, and so I would, if I'm you, I'm looking at all that. And it's like, before I even think about what my goal is in the gym, I'm like, let's first nail this down and let's prove to myself I can string four or five days of like really optimizing my sleep and not, you know, checking all those boxes of not doing the things I just listed off and making sure it's

good. And then you'll probably feel good and feel like you want to go to gym. That's what I'm seeking for is I'm looking for like to feel. Yeah, I want you to want to go to the gym before I tell you what you should do at the gym. It's like, we need to figure that piece out first. And so focus focus on that and then when you do You don't need much because you're already a very physical active guy Math 15 will do you wonders yeah, and in Magnesia might be something good to take before you go to bed as well. I played around with magnesium for over a year And I've kept going I kept it going consistently like every single night I've even tried to 3 221 method for about a month.

Like, the one that I've actually found out on your guys' podcast. I can't remember who talked about it though. And I thought that was really interesting. So I played around with that. I didn't see any results. And then my girlfriend actually, she went and seen a naturopath

and she's been getting good sleep ever since she went and seen one of those. So I'm thinking about going to see one of a naturopath as well. So. So yeah, your body's a little overwhelmed. That's where it sounds. That's where it's going to be. That's where it's going to be. Yeah, 100%. Okay. But I would go with golf, maps 15, and then and then take it from there and see if you could get some good sleep towards the end of that week off. I really appreciate all the help guys that really do. That's awesome. You got it, man. We'll send that over to you.

I really appreciate that. Take care. Thank you. Who was it that talked about the three two was could brawl? Yes, it was. Was it could brawl? Your idea was could brawl that. Yeah, I know.

This might be one of those two or it'd be good just to track and really peering on the sleep like with one of those oral rings or something that can do something like non-invasive way to do it just to get, because really it's the deep sleep, so quality sleep that, you know, I'm sure he's missing. Yeah, I don't know. Have you guys ever experienced that, or you're you're you're you're training so hard, like too hard, and then it messes up your sleep. Of course. Yeah, yeah. Of course. So you were just you're overtired. I'm like ridiculously sensitive to getting bad sleep versus good sleep. Like I can so my oral ring, I can score as low as 60 to as high as 90, 92. Depending on a few things.

Yeah. Oh, yeah. Depending on all those things I just said, I'll range that far of like that much of a score discrepancy. And it has a lot to do with like making sure I check all those. But I mean, you know, to people underestimate like the physical toll then, you know, construction puts on the body. You know, a lot. You know, that's a, we didn't even suggest that to him, but that's a, he's a perfect

person who I think is a good investment, too. Like, or rings, you know, it's a one time investment. You got it. And then, you know, and again, it's not the objective. Yeah, exactly. It's not the end all be all, but if you're really trying to get to the bottom of like how, that's what I love about the ring is that's how I use it Is I'm mainly for my steps mainly to see the things that I'm adjusting

Am I getting a better nights rest and and and move me in the right direction? Well, it's especially feels like he's been trying to figure out all these different interventions and you know What's like working was not working? Yeah, so like if you're if you're really kind of like trying to nail this down It makes sense to track it a bit more intensively. Our next caller is Greg from Massachusetts. Greg, what's happening? I'm doing Greg. I'm gonna help you.

I'm up, Greg. Oh, hey. Come on, I'm geeking out right now. Let's up. Fanboy, fanboy. So, you know, first of all, thank you guys for everything. Just, you guys have affected, have affected my life in so many others in more ways

than just fitness and nutrition from fatherhood to, you know, how to load my dishwasher. We've been getting it all. Wow. So, appreciate you guys for that. Can you guys hear me? Yeah, what you got for us Greg? Yeah, what's up?

All right, so, so I've been training for 25 years. I was a trainer for a few years nutrition coach. I have like all you guys programs. I've been listening to you guys like I said since the dishwasher thing. I really want to ask about training with kids. You guys have been touching on it here and there in the last couple weeks, but I kind of want to get like your overall advice about training with kids. You guys have been touching on it here and there in the last couple weeks, but I kind of want to get

like your overall advice on training my kids. I have a 13 and a nine, both boys. So the 13 is, he's a club hockey, club baseball. And it's all, you know, you guys could do an episode on how youth sports needs to get changed. I mean, it's a mess. It's a mess. It's a mess. It's too much. It's too much for the kids.

I know it, but once we get in it, we just kind of stuck and you just kind of go into the next thing and into going to the next thing. So my whole thing is I'm trying to balance and I love your advice on this as a father and a trainer, right? So I want to push them because like all the great athletes, somebody pushed them, but as his dad, I don't want him to burn out and just and resent me for it. I sent in a video, he's 13, I mean, he reps 200 pounds,

deadlifting, right now I have him doing, during the season, during hockey season, he lifts once a week, just five by five sled pushes, dead lifts, overhead press and rows, Oh yeah. Turn off season, which is baseball season, so it was no real off season. I haven't just been doing two days a week. Pretty much the same.

We just ran in unilateral, because I've been listening to you guys for so long. I was like, listen, you're an athlete, you got to switch to unilateral here. And he came back and now he's, it's almost scary strong. Like for me being someone who's worked out since I was 14 years old, like, we hear all the things like this is going to

stun his growth is this going to like ruin his athleticism or is just going to burn out you know so I love to hear you guys talk on that for nine year old I just have he's he's one of those kids is just kind of every ball he picks up he knows what to do with he's kind of frustrating for all the other kids he He's, so I don't have him pushing anything. He's just kind of, I'm just, I have him in my weight room learning everything just to kind of be familiar with Jim's setting. Yeah.

First of all, you're doing really good, bro. I think you're killing it. Yeah, his deadlift's a great good. We just saw the video. Yeah, yeah, you're doing it. It's good to take me doing a lateral move and all that. You know, here's a thing with burnout, which is interesting with kids versus adults.

So you ever see it, you ever see a kid fall down, right? And they get, they get, they bounce right back up. And you know, an adult fell like that. They hurt themselves real bad. When it comes to volume on the body, because kids are smaller and lighter, and there's less energy demands. Overall, their volume is a lot less, even if they're doing a lot of work. So this is why kids can play and run all day. And in top athlete, my two-year-old can out activity a top athlete.

I guarantee you, I watch them run all day long, never stop. I don't know any athlete that can continue to do it. Why? Because he's two years old. I mean, his muscles are small. The volume is low. The demand on the body is actually quite low because they're a lot smaller and younger, but they can still burn out.

And so the balance for kids is looks like this. You don't want them to get hurt. You want to pay attention to things that getting ill. Like if he starts to get sick often, that's a good sign. If sleep is off, that's a sign that he needs to break. But here's the biggest one with kids that you want to look for balance, is more of a lifestyle balance. Is he also doing stuff that, you know, like playing, hanging out with his friends?

I would gauge it by interest. If he's like, Dad, let's go. I want to go do more. Like then you're probably okay. That's exactly how I was going to say it. As long as he kind of steers it. As long as he's like, like, I mean, a dream for me is that my son one day comes to me and he wants to be pushed because then I'm going to give it to him.

And I'm going to give it to him until he can't handle it. Like that's, if he's asking for it and he's excited to do this with you, I'm doubling and tripling down on it. And I'm going to end because I know he can handle it at that young age. I'm all in on it, dude. So, but I also want to be careful of like, I'm so passionate about basketball and wanting him to be discreet that.

I don't want that to bleed into like I'm pushing him. And there, and you gotta be, that's a tricky thing, right? Because kids want to see dad happy. That's right. And so there's this fine dance of, is he really doing it? Because he wants to do it?

Or is he doing it because he sees that it makes dad happy? And so, you know, and he's a young adult, so check in with him. I literally say like, you know, hey, son, do you, do you enjoy getting pushed like this? Do you enjoy, you know, doing the work and do it? And like just make sure that you're getting that vibe from it and you know you're some better than anybody. So if you can more than that, like, you know, when kids are really into something, what you'll find is in their off time, they're reading about it, they're talking about it, you know, they're throwing the ball around still. It's in their conversation, they're walking around with the soccer ball or what football

or whatever. That's what I would want. Yeah. That's what I would look for. Like, man, he seems obsessed. Like, I'm not even talking about this. And I hear him talking to his friends or I'm, he's watching YouTube videos on baseball or whatever. That's the kind of interest that you want to gauge.

Burnout starts to look like they're avoiding it. They're avoiding it. They don't want to do it. They don't want to talk about it. You got to push them. You got to go practice. I don't want to go to practice. I don't want to go to practice.

That's a sign of, it's not always burnout, but that's one of the signs of burnout with kids. Yeah, and I think what you're doing is great. I don't honestly. Yeah, you're over-analysing a lot. I don't honestly. Yeah, you're right. You're over-analysing a lot. As long as their interest is guiding this entire process and they want to get better and stronger

and they know that's gonna benefit them in their sport and this is all kind of work in that direction. I mean, really my guiding principle, when somebody is that young, so if it's like 13, really mastering the mechanics and slowing everything down and the pacing and really it's not about volume. You don't need to be in there doing these elaborate workouts. It's really, it's so much more important

to master these techniques and to, you know, that's really where you coming in to kind of observe and help is gonna make a big difference one way or the other. It's not about them getting strong and big and all that 13 years old. I would wait a bit on that really pursuit. So which I think you we can tell by this video. I'll tell you right now that it's not great for me. It's not common to see a 13 year old deadlift with that good technique.

Yeah, and it didn't look like you were pushing him. That's really good technique for him. That's really good technique for him. That's really good technique for an adult. For him to be able to do that. And of course, I can say that. That was six months ago. He just turned 13. And that's the part that scares me is a dad.

So when I was a trainer, my mentor was my boy, a guy. So he was here, him and back in my mind saying, how strong is strong enough? You know, so do it. Like, but as like, as a coach or whatever, like, you know, I coach a football team, I would always want them to be like, yeah, go for more, like be stronger. Like, but as his dad, I don't want them to, you know what I mean, like get in that danger zone where it's like, how strong is strong enough?

The neuromuscular adaptation is so important at this age. So the, what Justin said is key. It's like, we're perfecting the skill of these exercises. That's it. He'll be able to pile on that once, you know, his development is a little bit further. Like that's, you're setting the groundwork for that to happen at a better pace.

Yeah. And there's nothing wrong with letting him challenge himself and see a PR every once in a while. Just interrupt it with like, like a band work, right? Put bands on it and do way light, wait and do speed with it. Now is and technique or or pause in between the right go light real light. You let him go up six inches, pause six more inches, pause. Yeah.

So I would I would play with things like that. So we're not always trying to see how much more weight we can put on the bar. Because the return on that right now isn't that high. So it's like why even risk that. It's okay to chase it every once in a while because I think there is some benefits to letting him see himself get stronger and put more weight on the bar.

And I think you're doing that. That weight that was on the bar was fine. That technique looked good for a kid pulling that weight. So I think you're doing great. This is us nitpicking you. I would probably play with some other things like, like I said, like real slow, negative, halfway up, pause, pause again, and lower the weight,

and then do speed reps where you put bands on it, put half the weight on there, and have them rip it up, and then go back down, reset, rip it up, and then go back down, play with things like that, so you're not always focused on more weight on the bar, but all in all, bro, I think you're doing great. I think one day a week, three, four lifts. Which is what he's doing.

Yeah, that's what I just said. You're doing great. Yep. I love this. I loved it. I loved it. I was kind of thinking that we were in the right direction. I guess I kind of just needed like the experts

to like, approve what you know what I mean. So just as far as nutrition goes, right? So like I come from Like I have a history of body just more fear like I've been on a diet since I was 10 years old It took me till about two or three years ago to finally just be happy with myself and This is something that is even more scary to me because I don't he grew up eating process foods with us and it's all junk and it's hard to get him to eat protein. My little guy, by the time he was born, we switched over to a processed foods-free diet and he'd eat a whole broccoli just right with us.

Another big fear I have with the oldest is pushing him towards a healthier nutrition and my biggest fear being that he'll reject that and go into the way that I was, which is something I do not want for him. So there's two things to consider and one of them's probably more important than the other. But when you're dealing with kids, my opinions change a lot as I've gotten older.

One is optimizing his nutrition for performance now. Okay. The other one is setting them up for the future when he's no longer under your two-dolige in guidance to have a good relationship with food. In an environment where food is plentiful, everywhere, and cheap. So in my opinion, the second one's more important

than the first one. The first one is important, but when you start to place an emphasis on grams of protein and carbs and that kind of stuff at this age, what you might end up with is a relationship with food later when they're free to do whatever they want. They're like, I'm gonna go and they end up developing a relationship with food that's complex and challenging. That going to be with them for the rest of their life. So there's a way to do this that I think Helps with both and really it's this you prepare his food you give him

Four options on his plate or three options one of which you know for sure he likes and then the other two the ones that you You know that you would like him to eat And then you let him eat what he wants. And you just, and you don't say anything about it. And you eat what you want. And you present it to him on a consistent basis this way. And what you end up finding over time is they end up picking those other meals and those other foods.

And it's his idea. It becomes his idea. And that helps develop that relationship later on. Because honestly, at this age, except for the extremes, diet is not going to be the difference between him. You go into, except for the extremes, diet is not going to be the difference between him. You go into, you know, D1 school or not, later on it is, but it's that relationship that's

I think most important. I have a little bit of different thoughts on that, not that different, because I think the desire to outcome is the same, which is basically kind of leading him to want it. Like I'm actually not worrying about this. Like he's, I think you already recognize the difference of having a kid that you raised where he was brought into no-process foods and then he naturally can gravitate that that's an easy process. It's always more difficult when you're trying to take it away from some of that. It's not a big deal right now because he's so active. There is going to become a time because he's so into performance and getting good at his strength. He's

getting good in his sport where he's going to ask you or He's going to look for or be frustrated because he's not seeing the performance gain on change and it will present It'll present the opportunity to say well, you know some we really haven't tried to dial in optimizer nutrition if you're ready for that like I'll help you with that because there's lots of opportunity for us to get even better there. It'll come. And so I'm not even going to worry about it until that opportunity presents itself and then I'm going to jump on it. I'm going to jump on it and be like, well, you know, let's start to dial in nutrition a little bit.

If you're ready for it, dad will help you put together like some things that's going to make your performance even better and you're going to feel even better. Until then, you know, he's so active, it's probably not going to be that big of a deal right now. And once you get him to ask you, it's game on. But if you try and force it or manipulate him or trick him into eating your way, you know, kid, you know, kid, they're just gonna push back. He's just gonna resist it just just because you're doing it. So you got to kind of find a way to get him to ask you that, you know, what else can I do, Dad, or do

you think there's something I'm missing? And then once you get that opportunity, then there's your opportunity to go like, well, you know, we really haven't dialed the nutrition in and you've gotten this far. So let's, let's tweak some things there if you're open to it. And then when even then I'm making mild adjustments over time, like starting to get him to do a couple of things a little bit better or cut something out that's probably hindinder and something and then and then he's bought in and then it's good Yeah, so don't go the dropping sarcastic comments in

Damn it I've brought I think you're doing really good. Yeah, in fact. I would love to hear I mean are you a Greg are you in our forum or no? No, I'm not are you on Facebook? Can I get you the doing really good. In fact, I would love to hear, are you in our forum or no? No, I'm not. Are you on Facebook? Can I get you the access to the forum? Yeah, that'd be awesome. Okay, so I'm gonna put you in there.

I love hearing about kids that are like driven like this and hearing their progress and as a dad. That'd be cool. Yeah, I love updates every like six months or so at least. So let us know how he's doing. That's awesome guys. I appreciate you. Yeah, yeah.

Hey, listen, Justin, listen, I was talking to one of my coaches, I coached fourth grade football. I was talking to him the day before the episode got released when you talked about making kids tougher and we had the same conversation. It's our job, bro. Yes, there's a couple of us out there. Stay strong, brother.

The parents won't do it. It's our job. It is. It is, right? Amen. All right. Appreciate you guys. All right, great. Thank you. Take it easy. It's our job. It is. It is, right? Amen. All right. Appreciate you guys. All right. Great.

Great work, man. Take it easy. Thank you. Thank you, dude. Yeah. That's the whole. Yeah. You know, the whole like volume thing and overtrain, like, I don't know if you guys remember this. When you were 13, you're unstoppable. I used to go out. We would be outside riding and running and climbing all day.

Yep. And you're fine. Bro, I can just doesn't beat your body. I can play video game. Have a motor. Video games till three in the morning. writing and running and climbing all day. Yep. And you're fine. Bro, I can just, I can just, I can play video games till three in the morning, get up, go to school, go to work and then go play basketball afterwards and do it again the next day. Like, he is just, he feels fine.

Yeah. But it's just, it's just when you're young, it just doesn't damage the body as much because it's just not as much volume. I mean, how much you lifting every time you, you run at the age of 12 versus when you're, you know, 32, it's just not as much volume. I mean, how much you lifting every time you run at the age of 12 versus when you're, you know, 32. It's just, it's just a lot less damage, but it really it's the interest. That's where you start to see kids get burnt out

or they're like, they don't want to do anything. You're like, okay. Yeah. Well, that same advice, the interest with the sport is very similar to the interest with the diet. I feel the same way when you have it. So, and he has such a clear example of what happens when you raise a kid on whole foods from start. It's just what they know. Yeah, exactly. And so it's really easy. It's really challenging when you didn't

and then now you're trying to take it away and they're in those pre-teenies. But it is impossible because look at us. Right. I look at that all the time. I'm like, I was all processed food and then I just didn't want that anymore. That's right.

At one point, it will interest you or you become curious about it. And he's got the knowledge and understanding of it. And that's when you jump on it as dad and go like, okay, here's the path. Miss the spray cheese the most, I would say. I do. I'm going to.

Look, if you like Mind Pump, head over to mindpumpfree.com and check out all of our free guides. We have free fitness guides that can help you with your fitness goals. Also, come find us on Instagram, Justin is at MindPump Justin. I'm at MindPump to step in on Adam. Is that my pump Adam? Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps for performance and maps aesthetic.

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