Mind Pump: Raw Fitness Truth - 2213: The Best Way to Quit Sugar, Effective Squat & Romanian Deadlift Substitutes, the Dangers of Locking Out Arms During Pressing Exercises & More

Episode Date: November 24, 2023

Mind Pump Fit Tip: Quality of life is also a facet of health, so don’t be so perfect that you ignore it. (2:25) The most enjoyable phases with your kids. (16:27) In the real world, there are checks and balances to what you say. (25:46) Creating deliberate boundaries with social media. (33:34) How Caldera’s face serum encourages a balanced microbiome. (42:52) The more you know: Strange uses of toothpaste. (45:12) Styles that come and go. (49:43) Shout out to Mind Pump’s Personal Trainer 3-Day Training. (51:16) #Quah question #1 - What's the best way to quit sugar? I feel like it has such a hold on me. Please help! (53:01) #Quah question #2 - What is the best replacement exercise for the squat and RDL? (1:01:31) #Quah question #3 - Is it bad to fully lock your arms out when extending in a bench press or overhead press? Are you supposed to leave your elbows soft during the lockout? (1:05:13) #Quah question #4 - You guys always insist that trainers have your programs? How do you recommend that we use them with clients? Are we using them as examples for effective training or using them with clients? (1:08:40) Related Links/Products Mentioned BLACK FRIDAY SPECIAL: ALL MAPS Fitness Products & Bundles 60% off!  **Promo code BLACKFRIDAY at checkout** (Code expires Sunday Nov. 26th) Visit ZBiotics for an exclusive offer for Mind Pump listeners! ** Promo code MINDPUMP23 at checkout for 15% off your first order!** Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** Mind Pump #1167: Seven Ways To Not Get Fat During The Holidays Watch The Social Dilemma | Netflix Official Site Personal Trainer 3-Day Training – Starting Jan. 15, 2024 Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! **Save $150 on the Pod Cover.** Mind Pump #1435: How To Kick Your Sugar Addiction In 5 Simple Steps How to do a Bulgarian Split Squat Split Stance Squat (Lunge) Tips & Tricks to Maximize Your Quad, Hamstring & Glute Development How To Do A Barbell Hip Thrust The RIGHT Way! (FIX THIS!!!) Use The Sled For Incredible Gains In Your Lower Body - YouTube Mind Pump #2012: Building The Perfect Workout Program To Hit Your Goals Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jordan B. Peterson (@JordanBPeterson) X

If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered listeners' questions after an intro portion today was 50 minutes long. That's what we talk about current events and family life and fitness studies and much more

By the way, you could check the show notes for time stamps if you want to skip around your favorite part also If you want to ask us a question that we can pick for an episode like this one go to Instagram at mine pump media That's where you can ask us a question that we might pick By the way Black Friday starts starts now, all programs, all bundles, everything is 60% off. Okay, even the bundles which are already discounted, they're all 60% off. There's no limit to how many programs you can get.

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Happy Thanksgiving. It's a good time to remind you that health and fitness isn't just about eating perfect and exercising consistently. Exercise is important, eating right is important, but so is quality of life. All right, what does that mean? Well, things that improve your quality of life are good for you. So that means sometimes eating off your diet is good for you. That means sometimes skipping the gym is good for you. That means that glass of alcohol or wine with your friends is sometimes good for you. Quality of life is also a facet of health.

So don't be so perfect that you ignore that. In fact, it's probably bad for you. Gopagawa. Yeah. That's a sure, I'm sure Justin was gonna do that. You fact, it's probably bad for you. Gopagawa. Yeah. That's for sure. I'm sure Justin was going to do that. You didn't even say it. It's all you.

I saw it. I saw it. I'm using the noise guy. I'll take that. I know. Okay, so this is such a cool topic because I 100% agree. But also a really hard one to, I think, communicate because not everybody knows how to have that balance.

Most people are already skewed way on the eating the bad food, on the drinking all the time, the skipping the workout. These habits are very new and they're just really trying to stick with them. Yeah, so what does that conversation kind of look like when you're communicating this message to a client and you do recognize, do you wait until one of these, like what they would consider mess ups happen and then you communicate that to them or do you tell them ahead of time,

like how does that normally come out like when you're talking to somebody? Yeah, you're right, it's super hard. The best way that I've ever heard it communicated was, how would you be with your children? In other words, if your kids ask you for candy every day, you wouldn't say yes every day. Most of the time you'd say no,

like no, you can't have candy every single day. But you also wouldn't say no every single time. You would let them have candy every once in a while, right? Because in that balance, because? Because and that's that balance because you you love them so much you care for them. So you kind of there's a natural balance that happens there. If you could like if you could flip that on yourself, I think you're more likely to make balanced choices. And you got to be honest with yourself by the way because people will be like, will I enjoy you know, binging and binge drinking and going crazy? Well, do you really like it? Is

it really enjoyment or is it more distraction? Is it more harming yourself? Because I've eaten meals where, you know, I've gorgeed. And if I was honest with myself, I wasn't enjoying it. It was more of a self-harm thing. And then there's the meals you have and share with friends where you're actually savoring the flavors and enjoying the company. So I do think it's a practice though.

The balance is not so evident right out the gate, right? So I've found this most effective when it happens. So when they say, oh, that's not right. Yeah, so like the way I kind of like to do it is like, okay, I'm obviously we're setting all these goals and I'm trying to get my client to be consistent and show discipline and sacrifice, knowing that the inevitable is going to happen, right? And if I did a really good job, and I'm trying to get my client to be consistent and show discipline and sacrifice,

knowing that the inevitable is going to happen, right? And if I did a really good job, they're bought into it, and we're hopefully putting at least some weeks behind us of consistency before we have our first conversation like this. And then like when they, and if I did a good job,

they normally come to me and they're like, discreet, oh, out of my, yeah. You know, we went out to eat and this. Super common, come with me. Right, right. And so, and then they, and they, they come to you, like, you know, feeling, like they need to come fast. And it's shameful.

Yeah, shameful, right. And then, then that gives me the opportunity to get them to like peer more into this and go like, okay, well, tell me about this. Is this something do you get to go to dinner that often with your, you know, brother-in-law who was in town, like, is that a common thing? Oh, no, he comes like once a year, we get to see him and so it was so great. I got so caught up in the conversation and it's like, okay, well, you know, did you

bench and do this and this on top of that? Or did you just have the couple glasses of wine and enjoy? And so I'll, I'll really start to peer into that situation. And then with them decide if like, was this like a one off occasion where you were having a great time with family and friends? And it's not like a habitual thing. It was like a, it just happened to land on our third week of getting disciplined and dialed in.

Hey, let's understand that this isn't a habit of yours. You see him once a year, you didn't go have dessert on top of that too. You had a couple glasses of wine and you had great luck. And so that's a part of it. So then I go into that conversation, and that way too, let them understand that, like not to beat themself up over this. Totally. Here we are today. We're right back on it again. In the

real world when we've gotten to your goal, I want you to be able to have these nights. I want you to be able to have a guilt-free, incredible evening with your spouse or your brother-in-law and have a couple of drinks and and you will be okay. So I like to wait until, because you know what? Of course, it's because it happens. Yeah, it's a super calm. Yeah, and if you did a good job of motivating your client

to be inspired to be, you know, just- Especially if you're vulnerable and then they can come and be honest with you. Yes, that's super important. Exactly, and then I think that opens the door to have that conversation. There's a big difference. Like, okay, and I think people watching listening,

this is probably experiences before, where you go off the diet, versus when you go off, quote unquote, the diet, but you do it in a more healthy way. So the unhealthy way, it's almost like you can't get the food in fast enough. And you're not really enjoying what's in your mouth. You're thinking about the one that's on the fork, the bite that's on the fork or the chip that's in your hand. And so it's more of this impulsive,

like I gotta eat this and just get as much as I can versus when you go off in a healthy way, you savor it, like you eat the meal and you're like, oh God, this is so good. And I'm really enjoying the flavor of this. And it's not this like fast and pulsating. Then the other example I think of is, you know, what does drinking alcohol look like in your early 20s versus when you get your 30s?

Right. Okay. Remember that when you first started drinking, you go out with your friends and you're ready to get drunk. Oh, it was always, let's just go as hard as we can and everyone's gonna get sick and black out. And then when you're in like your 30s and you've already experienced enough times and all that, that's not fun.

Then you know what your limits are. You have a few drinks, you hang out with your already experienced enough times and all that, that's not fun. Then you know what your limits are. You have a few drinks, you hang out with your friends, you enjoy yourself. Well, that's totally different. I think taking the air out of it, the pressure off of it, like I think, you know, as I went further in my career and I didn't train a lot of competitors. So I had a little bit different perspective on nutrition in terms of like the rigidity that I was establishing from the very beginning. It would just categorize

like foods and like educate their way through like these are preferential foods is what's going to do best for your goals. You know, this is where we're getting in sort of like, you know, a little bit less ideal than this is like very, very sparingly. Like this is something like a special occasion comes up like, you know, these holiday events come up, you're hanging out with your family, you know, you kind of got to account for these situations and not go full ham. It's just about keeping these established habits that you've been working on, but being able to also enjoy and realize that these food groups and these alcohol drinks and some of these social situations are gonna occur.

And for me, it was just like less, less of, like I'm gonna hammer them, like that, that wasn't like a sense that I was trying to convey to my clients. There's also, you can also be like, you know, if you start to create balance around this, you can be smarter about the things that you do when you are doing the things that are off, let's say.

Right, there's wins probably within that night. Right, so like, I don't drink that much, right? But if I do, I don't like to do it too late at night. Why? Because then it interrupts my sleep. And it just, it's more damaging. It's just more damaging. So I'll start earlier, like 5 p.m. And then I'll stop by like 7 or 8 p.m.

Because I'll go to bed by 10-11 and I feel okay. And I won't go past a certain point. I'll use a product seven or 8 p.m. because I'll go to bed by 10.11 and I feel okay. And I won't go past a certain point. I'll use a product like Zibotics. Zibotics makes a big difference with how I feel the next day. I also won't combine it with a bunch of foods that also tend to bother me. So I won't stack things on top of each other

because there's a balance there, right? Like there's like one glass of wine is still not ideal, but if I throw that on top of things that bother my gut on top of the fact that I'm eating it late and I'm getting poor sleep, well now the scale is not so much enjoying myself. Now the negative effects are gonna outweigh it. And you wanna get satiated from the quality foods first.

I mean, that's the thing. And then it's like it doesn't, the natural tendency isn't to go over kill with the indulgent foods because it's like you're already pretty much satisfied. Now it's just a little bit of a treat. I feel like that that what ends up happening in those real life situations where the client comes back and they express this guilt or shame for what they did, there's always tends to be, if I've been doing a good job as a coach and trainer on like how we talk about eating your protein first and you know avoiding the bread and chips when it comes to the like if I did a good job there, there's normally

wins within this dinner that we were talking about too. They're like, oh Adam, I had these glasses of wine and we were having all this fun. It's like, okay, well, what was the meal? But oh, no, I made a good choice. I still had steak and I passed on the bread when it was a listen. You were moving in the right direction still like and this stuff all adds up. If for the first 35 40 years of your life, you weren't even aware of these better decisions you could be making. And here you have this one off. You see this relative who came in town and you guys had some glasses of wine. You enjoyed yourself and you already passed on the bread, which you normally would have done. You didn't have the dessert like you normally had done.

You ate a good-sized portion of protein, and then you had some glasses of wine. And guess what, you're back up here again today, and we're back on your training, and that's actually a huge win, and we're moving the right direction. And you just having that self-awareness that you're not justifying a behavior

that you do every weekend. That's a different conversation, right? If this was something that you every weekend, you're making an excuse to me, like, oh, well, we're having fun. It was just all friends. We're like, hey, I drink a bottle of wine by myself. You know, that home just crying, you know. That's really another discussion.

Yeah, there might be a problem. It's a little therapeutic. I do wish, God, I would, you know, we work with a lot of partners and stuff. Man, I wish a Heads Ebotics as a trainer back in the day. Oh, yeah. You know, I mean, I know, we work with a lot of partners and stuff. Man, I wish I had zibotics as a trainer back in the day. Oh, yeah. Because, you know, I mean, I selfishly wish. Well, not just for me, but for my client.

I had a lot of clients that enjoyed wine. Yeah. And even when they had a little bit, I had some clients that would still get, especially red wine. I don't know what it is about red wine. Some people say it's a tan in. Or, you know, yeah, it gives me some pretty substantial hangover. You get it too. Brutal, yeah. Yeah, you get it wine. Yeah, it's me some pretty pretty substantial hangover. You get it too brutal. Yeah, you get a wine

Yeah, it's so just like that if she drinks you guys drink cheap wine Jessica drinks red wine she'll get a migraine almost every every time What is there a difference between yes? Yeah, she wine and cheap wine makes a big difference like yeah I don't know why but there is a different time you're drinking calo. What is it called? Yeah, it has something to do with the, I mean, maybe Andrew can look it up or what that, but it has something to do with the sugars and stuff

and the way it's distilled. And I like, like, there's, there is a reason why nicer wines tend to not give people as much of a hangover as cheaper wine. Have you guys ever seen that? There was a, I don't know, I wasn't a study, but they took a bunch of expensive red wines

and then they took, I think Trader Joe's has this cheaper wine that's like a blender one of the two buck chuck. Yeah, and they poured them and they had a bunch of like experts or whatever. Yeah, and they're like, oh, this one's definitely, you know, the most, and they were wrong. Well, remember, there was a big, there was a big thing that happened with the two buck chuck was a divorce that happened, right? And then she got all the wine and so she discounted it super cheap. So yeah, it was really, yeah, it was expensive wine. She made it. Yeah, yeah, yeah. That's it. There's a way to get back at it. What was what was two buck Chuck? What was it? What's the name? It's Charles Shaw. Yeah, the company, it was two bucks at one point. Now it's I think three dollars at Trader Joe's.

But they don't actually well at various events where they've compared the wines in this actually won in some case. So there's a story behind it. There is a story. Yeah, there was a divorce or something. I don't know the details about that. Like she inherited like all this wine and so then she put it out for like something like that. I don't know the exacty is a long time ago when I remember that happened. Yeah, I just I just wish that Zeebottes gave my clients, because I had a lot of them that were just, they would just deal with the after effects. They loved it so much. It was such an important thing for them

to have, you know, once a week with their spouse. It's like a thing. Well, the audience that has been listening for since the beginning of the podcast, knows my journey. If you go back far enough, you hear me saying, like, I never drink. Me too. Yeah.

I used to tell, we used to talk about, I can't even have an alcohol best beer. Yeah, when we, I'd saying, like I never drink. Me too. Yeah, I used to tell, we used to talk about, I can't even have alcohol best of you. Yeah, when we, I'd be like, I'd never drink like my influence. Once or twice a year. Yeah, yeah. But vice versa, you guys in me and Edibles,

that's the thing. It's definitely not the case now. I definitely drink a lot more than I used to in moderation though too. Like I'm not the type of person. You're not even weekly. You don't even have a drink. Yeah, I mean, even.

Katrina does, but I don't. I don't have a weekly like that.'t even have a dream. Oh, yeah, I mean, either. Katrina does, but I don't. I don't have a weekly like that. I want to have, I'll have a, I never, I almost never drink, but in London, we did quite a bit because of the, the public. Yeah, and honestly, so I mean, I let the little off out there, like we had drinks almost every night, which is like, that is unbelievably rare. Me too. So, so guy, and before that could have went like a month and a half and I didn't have one

drink and so in a situation like that. and again, there's an example, right? Here we are, I mean, we've been on a nine-year journey together building this business. What a memorable, or invited out to ARC, which I think I'm not going to go experience the pole culture and London, you're crazy. Yeah, I mean, there was nights I drank, I drank and I didn't want to drink. I know. Right, so we had that, what it was even there with you remember we were we were walking and we were like, I'm good man We've we've drank the last couple nights. Let's let's let's be chill tonight

Let's just let's just have a dinner and call it and then we ran into fans. Yeah, so we ran it to a couple fans It's like hey, you know saying like on yeah I honestly was at that point. I was like I want to do experience that with them more than I even cared myself And so yeah, I think there's times and places for stuff and a way to have balance. I got to tell you guys, this is so cute, right? So my daughter's almost one. And it's already one hour now.

I know, well, man, don't remind me. Cause I looked at Jessica shared pictures with me from last, from when she was like two months old. It was not that long ago, but they look so different. And I'm like, oh my God. The birthmark seems to be staying strong still too, right? Typically the, the, the, what do they say? What do they call it?

Is a strawberry birthmark, they call it? I don't remember the call, but it, it goes away typically by three or four. It's like 90 something. I love it stays. So do I. I like it. It's so cool. It's so cute. It gives me character. I love it.

Yeah. I don't want, I mean, if it stays, I mean, the story is that the angel kisser. Yeah. That's, that's what want, if it stays, I mean, the story is that the angel kisser, that's what she has. But anyway, she's now starting to actively engage and play games with me, like certain games, right? So she knows how cars operate. By the way, she's super into cars like her brother, which is cool, because he's got all

these cars. So now she goes and gets them. And as long as he doesn't notice, she's okay. Otherwise, he'll come pull the car out of her hand. And I'm like, later, it's just a play with some cars. But anyway, we have this wrought climbing wall thing that you can hook up and kids can climb out of it. But the other side of it's smooth.

So I put it on this low incline, so on some pillows, right? And I put it up there because my son was riding his car, his off of it. So first, she kind of like Army crawls herself over there with a car, and she knows to put it on the top to bring it down. So, oh, that's cool. She understands. So, she's doing that. Then she goes around, and she tries to climb it, and it's really slippery, but this little kid,

she's got this grip on her, man. So, she grabs the sides and pulls herself up, pulls herself up, holds onto the top, and then I noticed that she was kind of sliding down. So, I'm like, is she doing this on purpose or is she accidentally sliding down? So then I go and I sit in front of her and she excitedly comes up. She looks at me and I'll share the video with you guys. She holds onto it and then she does this with her hands. She lets go and she watches me. She does that she's sliding down. So she climbs up. She does it again. But she puts her hands like this.

It just lets her self-figured it out. Like a little seal. She just slides that backwards on the thing. That's crazy. Now do you have a favorite? Obviously we've said this before that every phase presents different cool things about each. But do you all have a year like that,

like ages one to two, zero to one? Or do you have? I know, that's so generic to answer that though. You gotta have some. I can answer. I've only had Max for four years. And I think that the age, the four to six range, I think five, yeah.

Is the coolest. It's so fun. Yeah. He's so cool right now. Like he's, I mean, we're like buddies and we can actually have like real conversation and like, you know, it's like, and he's independent enough where he can kind of do some things.

So even if dad wants a break, like there's so many like cool parts about that phase, I feel like. Well, 10 to, I feel like it's, they, I mean, they know a lot more and they can communicate a lot more, but at the same time, there's still like a little kid at heart.

Yeah. So it's like, they're on the cusp of like transitioning into like a teenage kind of stuff, preteen stuff, but still just like have those like, oh, like we'll come, you know, cuddle up on you on the couch and we'll still like, have those little kid moments, but you can like, really pick their brain,

like what's their favorite music, like what they're into, and it's really interesting to see them start to develop their own individual kind of thoughts. I loved it when my oldest, he's 18 now, but right around the age of 14, we would have some good debates. I really enjoyed that because.

That's where he's in Zyra. Yeah, although he's 14, so he's obviously limited with his wisdom and stuff like that, I could see where he's going and he could make compelling arguments. You know, little kids don't really make compelling arguments. They'll say that they will. I know, that could be like an awesome thing

and an annoying thing at the same time. Well, I can't be annoyed by it because it's me. Yeah, no, of course. So it's me who's like, like, the back of my head. But he'll make these like really good compelling arguments. You know, even now, now he's 18, and him and I will get into discussions, and this shit, well, his little shit,

will share studies with me. I'm like, you're like, I am. Oh, no, actually, this study showed this and then I'll be like, well, but did you see the study? The length of time wasn't good and the sample size was good. Well, I got this one that then I'll show one back and him and I will do like study battle. Well, I'm back before, but I love it because it's stimulating, you know, yeah, I mean, it's got it. Obviously, it's you, right? So you see yourself. Yeah, That's probably one of the strongest characteristics about him that's like you would say. Oh, totally. Yeah, so that's gotta be pretty cool.

I like the baby stage too, because they're just so cute, you know, from like six months to a year. That's my little chubby. I feel like that's my least favorite. Really? Yeah, of course there's moments. I love the sleeping on my chest, and I'm not saying that I didn't like it at all I love that I did but it doesn't even come close to like how I feel right now with him

Like he's so he's and I still feel like you get those emotional Love parts you know at this age last night. I'm tucking them in I can put them down last night and He was just in a funny moon wanted to stay up. You could tell he didn't want to go. He was wide awake still and I'm like, all right, I'm going to lay here for two more minutes and daddy's leaving. Okay. So I go to finally, after two minutes passed or whatever, I go, okay, daddy's leaving kissing on the forehead and I go to get up.

He goes, wait, wait, you forgot something. And I said, what? He goes, he goes, you need to hug me and kiss me. And then he gets out of his sheets, stands up, you know, arms up real big. And then wants to kiss me on the mouth. And he's reaching up to do it. And daddy, you're getting tall. You're getting tall.

Say hi, bro. Say hi to say. Thanks, buddy. Yeah, he just, you know what I'm saying? He just wants to talk more as all it is. You find it something to have conversation about because he's already got to. I really still, Jessica, whenever she, like,

she's home, right? So she'll wear her, you know, her sweats or whatever. But if we go out on a date or something, she'll dress up, she'll come out and we go, wow, mama, you're beautiful. Yeah. Yeah, I know. Dude, I remember the first time actually that

that Katrina was like game over there. So she's like trained him to say that too. Like is mommy pretty? Is mommy so? No, no, no. Yes, so he does. She razzled me too, because she's like, you know what, I'm gonna train my son

to give it to me more. You know what, you know what, you know what's hilarious though? That's a shot, man. You know what's hilarious though? Because Jessica and I, if we get in a little spat, she's the one that's more likely to, like you could, like he'll tell more with her

than with me. My voice doesn't get raised, I'm pretty controlled. Whereas Jessica will get, she's more emotional, she'll get loud or whatever. So if Aurelius is anywhere with an earshot, he'll come in and he'll take my side. Not because, not because I'm right, but because she sounds angry.

So he'll come in and be like, mama, stop being mad, that's not being mean to papa. That's not nice. Take a break. You're being mean. And I'm also, they're like, oh, he's got a new thing right now. That's not my take a break. You're being mean. And I'm also I'm sitting there like, oh, he's got a new thing right now.

That's really funny. It's a little honorary of him when he does it. But I have told you guys before, he's learning to play this back and forth of asking him on end. So she's in the kitchen. I'm right there in the living room. So we're like right there next to each other.

And I hear him talking to her and she's like, no, no, no, we've already done enough of that today. We're going to do this now like that. And then he comes with climate X me daddy, and then you can hear her max. You've already like to, I'm talking to daddy. Yeah. Tells you to shoot. I'm like, oh my god.

I was at the restaurant and was talking with like the boys and one new thing that like Everett's doing right now is he's learned that he can, he's basically like the, the, the implementer of chaos. So he will, he knows how to push like Ethan's buttons now to like, because he thinks it's funny. So he'll, he'll say something that we know, he'll react and, and mad. And, and then he sits there and dies laughing. And I'm like, look buddy, this is gonna blow up in your face. I get that, you know, you figured this out, and this is kind of a new thing, but I'm not gonna be there. There's gonna be times where you guys need to sort this out

and regulate it amongst yourselves. If you're gonna be a pest or him, he's got reign to correct you on that. And so now I'm checking him. I'm like, stop pestering him. I'm like, you know, things are gonna happen as a result of that. That's the real world. So he's going through that right now.

He's like, he's the little mischievous little jokester right now, and he's really trying to figure out what he can get away with. Oh, great. You know what you're saying, I think is actually a really interesting and important kind of conversation around the challenges of having two kids that close an age and especially boys that are going to be really testing each other like that, because I know people hate when you use an example of animals when you're talking about kids. But I've shared before like the big mistake that I made with the two bulldogs.

Remember like how, you over corrected so much. Yeah, I'm over corrected so much on protecting the younger one that was weaker when he was weaker that when he got to be a teenager, he would just palk the bigger older, stronger one, and it was just unfair. To a point of way,

it would be hurting the other one. And the other one was so afraid of me that he wouldn't do anything and I'm like, oh, that's so bad. I did that with my older two because my daughter's obviously a girl. So I told my oldest like, you can't, you can't touch her. Don't touch her. Well, now my daughter terrorizes him. She'll be the shatter of them.

Yeah. And he won't do anything. I'm like, maybe I should let him when they were younger. Now I was a little too old to do that, but yeah, you know, maybe when they were younger. So this reminds me actually of the of the talk we had with Jordan Peterson. So we totally, yeah, we had Jordan. So we haven't aired the episode.

Um, I don't think we'll air it before this one, right? Right? Doug, what do you think? It may go before this. It may. All right. So you maybe heard it, maybe not, but the conversation was around social media. And at one point I asked him a question,

I've been thinking about his answer ever since. Oh, especially Twitter. Yeah, he's disgusting. Yeah, because we talked about how in the real world there's checks and balances to what you say, because if you say something to someone in person, there's always the threat of violence or they know who you are, they see what you look like or what are people going to say or, but on social media consequences.

And in the real world, I could say something it'll reach two people, three people, right? On social media, I could reach everybody. The algorithm will amplify it. everybody, the algorithm will amplify it. And there's no like real world consequences. And so what it's done is it's actually created or encouraged this very strange breed of narcissistic person who their value is shown through their expressed outrage. Their virtue is expressed by what they write, not their actions. So it's just what I write. Their comments, oh, I'm so angry. Oh, I hate this person.

And then what's really interesting is that they will band together to essentially execute anybody who doesn't even want to say anything. So not even say anything. Oh, you don't put the black square. Oh, you didn't say something about this. You must be on the side of, you know, X or whatever. Really crazy. But my question to him was, how do we fix this? And he said, I don't think we can, because you asked him about Twitter or did you ask?

Yeah, I did. So like, how do we fix this? Like, wait, see, this is my question. So clear. Yeah. Well, the point was that the question was, how do we fix this? No, no, no, you're right. No, how to percent.

And he's like, I don't think we can because never in human history is this ever happening. It originated because I was, so what I've been thinking about a lot is this like, okay, there's this all a huge debate about Elon taking over X and is he going to make it into this healthier version of social media? That's right. And so I was like, it's salvageable. And honestly, until we had that conversation, I really believe that. I really believe like, Oh, Elon Musk is

going to say the day he's going to have this, what he says, town square, and it's going to be like, it's going to be like, it's supposed to be. And when we position that question and asked him what he thinks the future of that looks like. And then he went on to explain what you just explained. And it was like, oh, shit, I never thought of it like that. It could, no matter who runs it, it'll never be this, this ideal place because it fosters these behaviors that only in the digital world can you get away with because in real life, it doesn't exist.

If you acted like that, people would, it would ostracize you or you get punched in the face, or you wouldn't even be able to talk to people because they would ignore you because you are crazy. But in this platform, you know, crazy, outlandish, absurd psychopathic people, get a lot of attention. In fact, sometimes get you highlighted or get the most attention. And so no matter who is running it and setting the rules or not, it really, and I think all of us had that same feeling of, oh shit, there's no hope. There's no way to communicate a civil manner where it's like, yes, it's not going to revert back to interactions in person.

Like it doesn't, it's not going to reflect that at all. No, think about it. In the real world, imagine that person that when something happened around the world came out and just was just, just outrage. Ah! But then every time something happened in the world, they did that.

After two or three times, you would know this person's fate. Like, wait a minute, you did nothing. All you do is scream and shout. You even say, you think about this, right? Yeah, but you actually don't ever do anything. Or what about, or imagine this, you group of friends and there's a friend that comes over

and talks about how much they care about things. Oh my gosh, this is so terrible. Yeah. I was crying yesterday. Shame on you for not caring. The first time you heard it, you'd be like, wow, this person really cares. After the fifth time, you'd be like, you're full of shit. They just talk about all this stuff.

They never actually do anything. This person's totally fake. They're just a narcissist, right? Or imagine this in the real world. People walking up to you going, hey, what do you think about this topic? I don't really want to talk about it. Oh, you must be on the, let's get him.

He doesn't want to say that. It's all virtue and shame. It's like those two like moving levers, like the whole interaction. They're disgusting behaviors that in the real world would get washed out, but on social media, get celebrated and amplified. And it's just so crazy.

I mean, we probably all did the same thing, right? We that kind of like blew our minds and then we probably all sat in that way. Is there an answer? Is it, it's not. No. Like there's no, like after he said that, I thought for it.

You know what, this is so true. Like I don't care who's running it. I don't care if you think the most perfect person with all the answers. It's better and worse, but there's nothing that's... Yeah, exactly, there's, sure. And I do believe that what Elon's doing will be a better version.

But it also goes back to what I told you guys originally when we first started talking about all this stuff that, you know, a lot of these guys, you know, Jack Dorseys and the Zuckerbergs, most of them are like libertarian type of guys anyways, like they weren't trying to be socialist. It's like, but now, and it makes it easier. You know, you'll not want to get more now that they just got put in these situations like,

oh, I guess we should do this or we should block that or like, you know, it's a good example. It's like they built the playground and then they're like, oh, you guys can just interact how they're gonna interact. That's right. And they interacted and it's like, everybody's got the worst behavior you could imagine. And then they got, then you have a certain, maybe side,

like, you know, extreme left people that are in your ears. You need to make these rules. You need to make those rules. You're like, ah, okay, but you need to do something in the government. It's like, oh, this is powerful. We probably should get our hands in this as well. Type of deal.

You know what's a great example of that? It's doomed. You know what's a great example of what we're talking about? Okay. Think of the profile picture on social media, which is your picture, it's your face, right? If somebody is posting a profile picture, wearing a mask, okay.

So that's just something immediately. Immediately, you know what you are? And if this is you, then this is you. You are 100% a virtue signaling narcissist. There's no reason to take a picture. Nobody's in the room. You don't know where I'm asked, why are you showing a picture wearing a mask? Because you want everybody to know how much you care or how much you side with or what you think or a bag of hat or whatever. Yeah, it's like it's an immediate response you're trying

to get from people. But a mask is even funnier because I'm literally covering my face. You're even see what I look like. All you see is this fake thing that I want you so badly to think I care about. It's crazy. It's wild. So when he said that, I was just, man, I've been thinking about it for the last couple days. And even myself, it even induces, here's the thing, and this is the other thing that he talked about is that these traits are within all of us.

So it's not like, you know, someone's good, someone's bad. All of us have the potential to do this kind of stuff. And I think about myself and how it brings that out in me even, you know, and how I, like, oh shit, I got to control this. That's why I think the thing still survives, right? Like I don't, like as much as I, like, I think it's doomed for being a good place ever, but it still survives

because it's in all of us, that bad side. It'd be kind of like going to like needing real therapy for your relationship and you choose to do it on Jerry Springer. Like seriously, like the thought of like Twitter ever being out of the healthy good place is the same thought of like, oh, let's go to Jerry Springer to try and fix this cheating that we got going on in our relationship. Like, just come on. Like, that's this impossible. Like, it's already set to not be successful,

even though that's how it's positioned on the show. Like, oh, come on the show and talk about your problem. So let's talk about this then. What do you guys think? Great visual. What is social media good for if anything? And then how would you use it in a way to, I guess maximize the good, minimize the bad. So first off, do you think that there's good to social media? Sure, I mean, we, I think for business reasons. Yeah. Education-wise, if you actually have valid,

valuable information that you wanna promote, you can get a lot more people in front of you. Or that you wanna reach. You can add, you can absolutely scale ability. The algorithm can work in your favor or not. Totally. For the type of content you want. I mean, I've actually intentionally mess with this just

to see what happens and I joke about it. Whatever I'm currently into, like my Explorer page looks just like that. I mean, it can swing from very dramatically different looking imagery, just based off of that. And obviously, I haven't gone through and really try to curate my stuff and unfollow everybody and then only follow the positive stuff or whatever I want, but you could absolutely do that.

You know what's interesting about that is I've and I've talked to some people who've done that where they didn't experience where they just like follow like little kitty, you know, videos and they get like their whole feet is like nature and like positives. But it only lasts so long. Like it's like a month or two months and they're just like, yeah, I'm like just following these certain pages and then all of a sudden like something gets like put in their feed and it starts like, it gets their tension. They start looking at it too long because it's not a rhythm shift.

So it's like, it's, I don't know. The algorithm doesn't just pick up what's it gets you. It also like, it's, I don't know. The algorithm doesn't just pick up. That would be hard to pick on. It also picks up how long you hover on it. How long you scroll or don't scroll. Yes, exactly. Whether you comment or not. So it'll literally like modify itself. What a cool like study though.

It would be kind of, it would be a cool thing to like have people that intentionally curated it. You know, what a difference it made in their life. Everything from doing straight, paying attention to their stress level, cortisol levels, what a difference it made in their life, everything from doing paying attention to their stress level, quarters all levels, things like that. How relationships, how long were they able to sustain just leaving a kitty photos or whatever it was for a certain period of time and then how quickly did they go back and what percentage

of people stayed that way. That would be a really actually interesting. Because the opportunities there, I feel, you know, like I feel like it, but it doesn't benefit the company because they want your attention. And so it's like, I think after a while, I would assume that after you're looking at all these positive things, it's not really grabbing you as much. And so you're less likely to pull back. Well, I think that it'll just, something will be there and it'll pick up the fact that it caught your attention

a little bit, and the algorithm changes. I think the most challenging is for like, your guys is, oh, actually, all three of you, because of Bree too, that generation that grew up as a social norm has to be the most challenging. For me, it's very easy to see, it's very easy to discipline myself to disconnect because I didn't turn it on

until I had the intention to build a business. Not just that, but you're more self-aware of what's good, what's good, what's bad, what's affecting you positively or negatively. It's like giving a kid, here's the cabinet full of candy and healthy stuff, you make the choice, you choose whatever you want. Like you wouldn't do that to a kid.

Now an adult still has a challenge with it. I had a friend like that, but his parents did that. Really? Yeah, he just had a drawer and a head of shh. Yeah, diabetes. Yeah. Oh, really? Oh yeah.

Oh wow. Yeah, of course, right? Yeah, of course. I wonder though, even being older and self-aware, like you're saying I am, if I was born into it, would I still, would I find born into it, would I still, would I find a way to justify the good of it? You know what I'm saying?

Probably. Like I would be self-aware and I'd be like, oh yeah, no, it could be bad, but I mean, it's also, here's all the good things about it, and so I would find a way to still justify why it's a necessity or whatever. No, I think it's good for finding new information because there's just an endless supply of interesting

articles and topics and discussions, but you have to be very conscious about how the platform you use and the algorithm and how you're setting that up. I think that's important. I think groups, I've said this before, very valuable. So you can find groups on Facebook with people are very interested in similar topics or experts, and they can really tailor your learning. I go on groups that I have no expertise in whatsoever that I'm interested in, like neurobiology, but these are all neurobiologists or students, and then they'll discuss studies and stuff, and it's really cool. It's an easy way to learn. So there's that building a business, but I mean, the whole like just doom scrolling

and, you know, it's just so powerful. It's like, literally it's like processed foods, but even worse. Like now you have access to this hyper palatable, you know, digital experience. Do you have the wherewithal, the discipline, the, you know, do you have the strength to prevent yourself from going in the wrong direction? You know what I, like, so casinos have been around longer than smartphones and watching people

just on the slot machines and like the engineering and technology and science that went in to be able to give somebody reward, just enough reward and then also scramble enough to this variety and guarantee they just looked in that direction first and then all those same features are on the phone now. Oh, I'm pretty sure in the movie or documentary or whatever on social dilemma, I think they actually make that...

Do they? I think they make that comparison. Yeah, maybe that's where I saw it. I think they do. I mean, it's just like video games Right, they figured that out too like they like when they first came. Oh yesterday the max and I were playing Mario and it's like It's such a crazy thing to watch you guys like I mean, I don't know how many times now we've we've played that game Together the original the original right so either original Nintendo and it trips me out how easy It is let it go to let it go. Yeah, like there is no push never there's never oh

No, wait one more time. It's like literally okay That's it and then we like pops up nobody deal if he is on his iPad Playing anything. I don't care. I don't give a shit if it's puzzles. I don't care I don't even if it's a good game It is crazy how much the new apps the new games They have learned that reward system even in the even in the good games that are you know beneficial They've learned that so well that that that small mind of this there's young or Mind has isn't aware enough of it and it it's different, pulling that away from him, getting him to stop doing that versus before we had

that kind of understanding of the addictive properties. Different end goal that was engineered in there. Totally. You know, like they've hyper focused on keeping them in on the platform. Part of the, all means necessary. Part of the training when it comes to, you know, let's say diet for example, I'll make, I'll bring it to diet, right? Part of the training with diet, especially in the early years,

is to not have the temptation there. So in other words, if you're learning how to develop a good relationship with food, right, you're learning how to enjoy healthy foods and pursue healthy foods and maybe really avoid the stuff that's not good for you. One of the first, I mean, first stages that last for a long time is I'm just not going to have it in my house because I don't have the discipline and the skill yet because you eventually can develop it, but I have the discipline and skill yet to say no when I'm supposed to because the temptation is there. When with children and I did not understand this with my older kids, right?

But with children, that's essentially what you're doing when you're giving them this toilet. This limitless access is you're saying to yourself, my child has the discipline and skill to know when to stop. They don't. They don't. So it's like somebody who's dealing with obesity and you're like, yeah, you can have all this food in your health.

You can have all the crazy stuff in your house. You just know when not to eat it or what. Yeah, good luck. And the hardest part for parents that are listening right like, yeah, you can have all this food in your house. You can have all the crazy stuff in your house. You just know when not to eat it or what. Yeah, good luck. It's not gonna happen. And the hardest part for parents that are listening right now, especially if they're young, is once you break the seal, that's when it gets difficult. Oh, no, you got to. Hold on, you're doing with an attic.

The discipline it takes as a parent to resist breaking the seal is the easy part. That's the easier. Even though that takes discipline still on the parents and mindfulness of those opportunities when you want to give it to them or let them have it But it's very much so and I've you're in analogy with the sugar is the same thing That's what it took consistency early on from Katrina and I to be disciplined around that But we already laid a solid enough foundation that I can see the relationship that he has with it It's amazing can let him have a candy or treat. Now that people have listened to me talk about that journey,

he went from never having any of that stuff to where my son can communicate now and ask for those things. And I could give him in moderation these types of things. And it's not like this. You want deliberate boundaries. Yeah, you've never had this free reign. And so it's not weird for dad to open a small fun pack of candy and you get one

I get to you get one. I get to oh the bag's empty and he's okay, and it's that's it That's all you got bro, and it's and that's it that is like such a reward and treat an enjoyment for him And he doesn't and I don't think he feels deprived at all because he's not even asking for anymore like but that had everything to do with The setting the table first. And I feel the same is gonna go for the iPad and the phone is that really is right now with him. I have to lay that now. Totally.

I wanted to bring up one of our sponsors because I've had a few DMs about Caldera improving people's skin and whatever. But I've also had a few where people said, it actually helped with my acne, okay? And I forgot about them until we were talking today about this episode that we're going to do. We thought about the skin, Doug brought up acne, and then I realized something that I haven't

never brought up on the show. So acne is largely, and there's lots of factors, but a large part of it is, I don't know, we could loosely label it an imbalance of the microbiome on the skin. So I don't know if you guys know this, but one of the strongest acne medications is an antibiotic. It's a very, very powerful antibiotic that essentially nukes the bacteria on your skin and then gets rid of an acne,

but of course you have to deal with all the negative effects of the antibiotic. Caldera's face serum, the oil, the compounds in there encourage balanced microbiome. Okay, so it's anti-bad bacteria, pro-good bacteria, and it encourages balance. It's not, you know, wipe it all out, it's not gonna encourage this or that.

It's literally helping balance out the microbiome of the skin, which is why dry skin people. I was gonna say dry and oily. And oily skin, you have dry skin. Both of us use the same product, both of us end up with the same. So good result. They suffer that theory then. Would it be smart or beneficial for you to have, like, let's say, like, a lesia who's

coming up into those years, like, she's probably in the next couple of years is when, like, pimples and they live, is already using it. Oh, wow. Interesting. And I already do have a reuse stuff that helps. Oh, okay. Yeah, I was just saying that's good.

If it's balancing out the microbiome of this kin, like, I would think that that would be a small problem. Like, traditional acne treatment, so like, like, clear cell, or, you know, what is that? That's, Benzoa pero peroxide or cellicylic acid, which is the wipes, those are all antibacterial. Those are all to kill all the bacteria.

And that's how they get rid of them. Which is why two, once people start using it, they feel like they have to continue. Or it dries out the skin, causes other side effects. So then the ones. Interesting. So Caldera, the Botanical, it's all natural. There's no chemicals and it's all natural extracts.

They were all picked and put in proportion to balance out microbiome. Do you guys remember like a really embarrassing zit that you had that like you had to go to school and you were just dying inside? I mean, that happened all the time when I was like a junior. I only had like a few of it. Oh really?

I didn't really have a lot. I had a bad acne year. Oh, really? I had a bad acne year. Really? Yeah, my junior year. Yeah. On your face?

What's crazy though, I guess, and I don't know, maybe I've just been, I had crooked teeth, I was the poor kid, I had fucking doc. So maybe I was just like, what, you know? Because I know it didn't drop at all. Oh, right, I know. You don't see it. I actually look back as an adult,. Fuck, but I had that bad. I looked that bad.

That was rough. Yeah, or maybe just because I had so many of my friends, we all kind of had it or what that. I actually, I know that could be traumatizing for some kids. Oh, yeah. Some kids, like it is, especially if it's really bad. Yeah, and I guess I just didn't bother me as much as it probably should have, because I looked back at pictures

and go like, yeah, I didn't know it was that bad. I had one distinctive one and it was like, it was before like the junior high dance and I was, I guess it was because you know, stress or whatever like it exaggerated it. It started out and I'm like, oh, it kind of felt it kind of forming and then it just got bigger and bigger and bigger. It was like right here on the nose. It was like, so somebody thought that I was trying to get my nose pierced and it had like got affected.

Or so everybody's making fun of me because they thought I had like a nose pierced. Did you try doing anything to it to get rid of it? Did you try? Oh, I was like, yeah. Yeah, like, right or do you just like, yeah. Just, I mean, it works. It got a groove bigger because I was messing with you.

I had never heard of the, I don't know, it's not an old wives tale. I don't know what you call it, whatever. But toothpaste, you guys over there, when people put a little bit of toothpaste on a zit, let it dry. I said, dries it out. And it's supposed, yeah, I heard kids talking about that.

No, is that a thing? I mean, I know toothpaste works on scratch CDs. So that's really good. What? Yeah, you know that? I didn't know that. How? Yeah, so if you ever had a CD,

this doesn't matter anymore. Yeah. It's like, so this isn't a a CD, this doesn't matter anymore So this isn't a great This would have been a killer tip for you all for like 15 years ago or whatever Yeah, so when you're CD you know You get scratched and it would you know it suck right? It's skipped that part of the song or a you buff it with Yeah, you actually that you use toothpaste to fill it in and then buff it out and that would fix the lips. Yeah, yeah.

And it worked. Yeah. Did you look to subduke? Yeah. Well, I was just gonna answer about toothpaste on pimples. Oh, yeah, so it was a thing. It is a thing. Look up toothpaste on CDs for scratch CDs.

Yeah, yeah. That's crazy. And you just use your finger? Yeah, yeah, yeah, you just use your finger and you just fill, you basically kind of fill it in. So, I mean, we should've known that. I was like rocking one of those disc man and then you'd have like that one city you love,

those old scratches. You can use toothpaste to buff out minor scratches on sea. Choose a mildly abrasive toothpaste, applied to the scratch area with a small amount of water and then gently rub the mixture with a clean cloth over the scratch surface. That's so bizarre. Brilliant.

Oh, yeah, well, it would've been more brilliant if it was 20 years ago. Not even just as good as your dishwasher. I feel like it is that good, but I mean, there's no, you're never using a CD anymore, right? Is there ever a CD? No, you know what kids are buying now? What? Records.

Yeah, that's never gonna go out of stock. Do you know why though? Do you original sound? Well, that's sound, that's sound, that's that's not why they're buying them. Why? Some kids do. DJs. No, they hang them up on the wall. Oh, it's decor. Yeah. If you go to like these places that sell like, you know, like closed to teens or whatever, they'll have a record section all of a sudden. Well, I've been I've been collecting and a lot of the bands that I follow, like their whole thing is to, they're trying to bring it back

because it's like an underground, like everybody wants to kind of like, to be the, what do they call them, like a hipster kind of guy where it's like, you know, I'm all into the sound and like, vibrates and whatever. So like, they do poor oval costumes to you in a special like coffee.

And there's all these like hipster-y kind of furniture now for record players. I'm totally going to get one and be that guy. And so I have like the listening room set up in my house. But yeah, I've been I've been silently collecting as many like records as I can because that's totally going to be the move. I miss like physical things, you know, that you can kinda, it does give, it puts off a different, different feel, different sounds. It does.

It is a different sound. And I totally would do the same thing too. If I had a room that was dedicated to like listening and a good sound room like that, I would totally have one of those record players in the horn. Was that called? I thought it was a phonograph, yeah.

phonograph, yeah. Speaking of we winded up, speaking of weird shit, that's like, you were the one that showed me this, Justin, did you know people are tattooing freckles? Oh, I was gonna bring that, yeah. On their face. That's what I was like, is this a new trend or is this something just popped up in my feed?

Cause I was like tripping out on that. Cause when I was a kid, that was like, You wanna get rid of freckles? Oh my God, I was insecure about that. Like cause I was just like, like just all over, especially like across the nose in here. And that's when I saw them getting tattooed. It was like all the way across, like that was the trend. So girls have done like the single mole, like Cindy Crawford thing for a long time.

So that's been like one, that's been a thing for a long time. But like freckles and tattoo. Yeah, lots of freckles is kind of like, that's interesting. So they know styles come and go, what are they gonna styles come and go I will be so interesting about that is that I mean kids like that were a lot of kids were insecure about that It didn't like them when they were little so it's interesting that's now come into style it Yeah, I was so happy when they started fading out a bit I had like three distinctively like dark one Did you get lemon juice to try to get them to come out?

No, I just was like, fuck. I know these styles come and go like Jessica, like remember that it was the 90s or really 2000s, really thin eyebrows were in. Remember? And she plucked the shit out of eyebrows so that they didn't grow back. And all of a sudden thick eyebrows.

Now she's pissed off. I was like, ah, I used to have thick eyebrows. Yeah, really thick is popular again. Now that's the thing. The brow chow marks. Yeah, all my people are excited about that. Yeah, I'm not a fan. I got a huge eyebrows. The tranchilla eyebrows not a good, not a good. Oh, I think I think they look good either way.

I mean, for dudes, maybe on who's wearing a mask. Hey, I want to for our shout out, I want to make a goal for our audience to support and help us. It's it's pretty ambitious, I think, to get 5,000 trainers listening to your three-day trainer course, I think, would be epic. And so, leading up to that, I really wanna make a hard push to... You gotta sign up at mine.

This is the focus. It's mindpumptrainer.com, and then I'll be doing it, starting January 15th. I'm absolutely free. Three days. Yeah, absolutely free. It's going to be valuable. All right, Jim owner or you have a chain of, we have friends that listen, that have

a chain of gyms, get the sales team because there's going to be all kinds of stuff in there. Sales team in there, get trainers in there, get everybody in there, we've popped in. The goal is to have 5,000 attendees. I know we'll get that sign up like people say the company to have, I would love to show 5,000 people live will be really cool. So we'll be talking trash to you for sure.

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has such a hold on me. Please help. This is a great question and I like it because there's those people out there like sugar's not addictive. Okay. Anyway, it can be because it can be super palatable and some people have way more challenges with this than others. There's two approaches that I have seen work. Unfortunately, they're super opposed to each other. They're actually both very, very different. One approach is so much to you throw up. No, yeah. Yeah, the cigarette.

Now, one of them is the gradual approach. I would say probably 50% of my clients did better with this, where rather than cutting sugar out, we would reduce it slowly over time, and they seemed to do better with that. And it was typically like we would track, we would get their total sugar content, and that it cut it down by a quarter. And every week we cut it down by a quarter. So after four weeks, it was out of their diet.

The other approach was cold turkey, and that worked well for the other 50% because some people the gradual reduction just triggered them to want to eat more and they needed to get rid of it and deal with the you know the the wanting it so bad for a few days or a week and then do better with it afterwards. I did I do better with the quit approach the cold turkey but it's really weird how some people do well with one of them. That's pretty split. Yeah.

So, I don't know. No, you're the most addicted one. Yeah, I don't know if I'm an authority on this, but I definitely have dealt with ice cream. I've dealt with this probably the most of us, just because I've admitted having a serious sweet tooth and I've struggled with sugar. You know what, was of all the things, and I've struggled with sugar. You know what was of all the

things and I've tried everything that you just named with the cold turkey to come off a little bit to making the things that are low sugar, no sugar treats that give me that sink under. You know the biggest thing that has ever helped me was actually there's just the one positive thing, the most positive thing I felt about the ketogenic diet. Oh, killed it, huh? Yes. And it was, because not only do you have no carbs, no sugar. Yes.

It, I was surprised at how much I did not crave sugar. It really blew my mind. It was only when I allowed it and reintroduced it to the diet. You think it was like a reset of your palate, in a sense. You know, I don't know. It might be the satiety, right, from the fat and protein, because it really kills your appetite. I don't know what mechanism it was that really caused it,

but I remember when we all went on ketogenic diet, and we talked about all of them. I remember you saying that. It was. You were in a pressure griddle. It was at all. In fact, it was so beneficial to me that it actually has forever changed my relationship with it.

It's, I've known, as much as I talk about the times, we all have candy or ice cream or things like that. Pre-ketogenic, running ketogenic diet to post, total different relationships to this day. I do, I have a much better hold of my sweet tooth than I ever did before. And even though I will allow those things in the diet here and there, it's nowhere near what it was pre-doing that with the ketogenite. Now, the thing that changed pre-ketogenite is I used to be a very carb heavy diet person.

I remember back in the days. 400 to 400, yeah, 500 to 600. So 400 to 600 grams of carbs was very regular for me. Now remember, I'm talking about when I'm training seven days a week and I'm 230 plus, right? So total different place in my life than I am right now. But I could eat that many carbohydrates and stay lean. And so, but when I was eating that many carbohydrates,

it was really hard to not allow 100 to 200 grams of those coming from sugar and stuff. And so, and I would a lot of times. When I went keto, it killed that craving so much. And then when I came off of keto, I now became this person who only ate about 200 to 250 grams of carbs. That would be considered a higher day.

Maybe on a crazy high, would be 300 grams of carbs, is what I would consider higher day. Maybe on a crazy high, it would be 300 grams of carbs. Is what I would consider now a really high carb day for me. And because it, I eat less carbs, which means I intake more of my calories from protein and fats, it tends to keep the cravings down a lot. I can get carried away with sugar as well. And I notice with myself the more I have the more I want. Yes. Like the more regular I am with candy or sugar, the more often I want to snowball effect. Yeah. And I, and I think that's true with almost anything that, that you'll have a challenge with. It's like it's probably better to avoid it if that's you. And with, with me and

candy, the longer I go without it, the less I want it. And actually, not recently, it's been now, it's been months now, but I developed this habit of ordering, you know, we'll door dash ice cream. And it started out as like, oh, we're only gonna do this once. And then it became like, oh, I'm gonna do this all the time. And you know, Baskin Robbins has this like dairy free ice cream and I'll have gummy bears on it. And then my son and I will eat it together and, you know, watch it. Thatbins has this like dairy free ice cream and I'll have gummy bears on it And then my son and I will eat it together and you know watch it

I'm like just six year old, right? I know. I know gummy bears on it. It's it's Dacquery my bubble gum ice cream It's literally blue colored. It's called Dacquery ice or ice Dacquery flair. It's so funny But since I started doing that now I want candy from the gas station or candy and we travel or whatever because the more I get it the more I want it. And I've noticed that with clients too, they're better off. If there's something that's a trigger for you, it's harder to moderate it. It's probably better for me. For me it is always like the end of the night, right?

Is it? Were you the candy person ever? No, not a candy, but more of like chocolate peanut butter. Sugar alcohol. Alcohol. I mean, that's really the vice, yeah, for sure, is whiskey. Yeah, it's not as much candy, but yeah. Put the jolly ranch in it.

So, oh, so your chocolate in peanut butter? Yeah, yeah, yeah, that was always the thing. You're like a PMS-ing woman. You like chocolate? I do. I have cramps and I just really-ing woman. You like the chocolate. I do have cramps sometimes. This really helps. Do you really like chocolate chocolate?

Yeah, I always have to be a peopie. Yeah, I like chocolate, but yeah, that was one thing. I would go slightly more bitter as I would go, and I'd dig, I think I took that from Doug. That's actually a hack from Doug that I got to. Hold me. So he goes really dark chocolate. Yeah, really dark chocolate gives me a bit of that satisfaction of like I'm eating a treat,

but then I don't even like a whole dark chocolate bar. No, just a case. Yeah, I could just break off. How dark is a dog that you go? I like 85%. Oh, okay. Yeah. So that's pretty good because it's got some bitterness to it.

What's the one you get? There's one that you get. The gas, that's got really low sugar. You had me eat it sometime. Did you get a trade or joke? Anything get. That's got really low sugar. You had me eat it sometime. Did you get a trader Joe, or something? Anything that's 85% pretty low sugar. The one I like the most is alter eco.

Oh, that's the one. Yes, I think they call it black outer. I can't remember the exact name of the bar, but it's super creamy and smooth. And you always have it on you. Not always, no. Every time we travel. I usually buy it.

Yeah, you buy it when we're out. Yeah, I mean, there's various brands. But I never used to do that. No, I got that from Doug. It's actually pretty good. I know. I now tend to keep a dark chocolate big bar to in my freezer. And if I have moments where I really want something chocolate like that and I've been good, let's say say not having it. I'll go have that and I noticed that I only need a few pieces of it. Give me like a rate like Reese's peanut butter cup or some of that. I'll be the whole bag or some of my stuff. Halloween just really. Oh yeah. Here's a strategy too and this is a little harder to do but if you can do it it works

pretty bad. Well if you're like oh my god I want to eat that candy or that sugar treat. Say you can eat it so long as you have a protein snack before it. And this tends to work as protein's very satiating. Now I know people think, I don't want to do that because I don't want the candy anymore. That's the point. That is. Yeah, you'll eat like 15 grams of protein with a jerky or something that's got protein in

or a little bit of chicken or something. That's also a really good hack. That's something I've also utilized to to where I give myself the permission to have so long as a canter of sweet, but I say, oh, you know what though, I still haven't hit my protein goal today. Let me go eat it that first. And then if I still want that treat, I'll have it. And I'd say at least 50% of the time or more I end up not having protein. A high protein food will kill most cravings, because it's so satiety producing. In fact, it's so effective. You will find yourself saying, I don't want to do that because I know I won't want that

thing anymore. That's the point. That's the whole point with it. Next question is from Iron Street, Jim and WA. What is the best replacement exercise for squat and Romanian deadlifts? Oh, all right. Split stance exercises are great as a replacement for squats. You're still getting that squat motion with the front leg.

It puts you in a split stance with for, which for a lot of people. By the way, I wish I knew why they were replacing squats and deadlifts more context. Because I'd be able to give a much better answer. So I'm going to give a generic one. But the split stance tends to be easier when people have issues with their back,

when people have issues with, you know, a knee or a hip, split stance tends to be easier when people have issues with their back, when people have issues with a knee or a hip split stance action. So like Bulgarian split stance squats or lunges are really good. And then for Romanian deadlifts, I like hip thrusts. Hip thrusts will get that. It's a safe option too. If there's any kind of, I don't know, some kind of imbalance or some kind of pain involved with why you're deterring from squatting or doing remaining deadlifts because those are very staple movements that you want to include in your programming. So the squat, it's really, it's like it's the variations of squats at that point, right? Like if you're looking to avoid a backloaded squat, you know, there's so many other options with ways

to do squats, gobblet, doing a caustic squat, even something that's a little required a little bit more of a different muscle recruitment pattern. But yes, I love split stance just because you also work on stabilizing the joint and you get a lot of benefit from that. Definitely don't give up on fundamental foundational exercises though. By the way, if there's any exercise that you do that's relatively common that you find you can't do,

there's an opportunity there to identify imbalances, the weaknesses in your body. Okay, so like, oh, I can't do an overhead press. I can't do a bench press. I can't do a row. Like fundamental exercises, don't give up and say,. I can't do a row. Like fundamental exercises. Don't give up and say, I'm not going to do that exercise because it bothers me. Figure out why it bothers you because those are foundational movements. So if you can't squat and you can't

hip-hins like a Romanian deadlift, that's fine, find alternatives. But then figure out why and fix the problem. There's something there and you'll get tremendous benefit from solving that issue because squatting is such a basic human movement that there's something there. There's something that you should be able to do. Yeah, my guess is, I mean, I didn't pick this question, but my guess is by the handle, right? Iron Street gym that maybe this is someone who owns a gym

or they have lots of trainers that we're gonna need them and then they're maybe asking us if you had to replace these, what would be your top exercise to replace those, which I think we all and looking at both exercises, it sounds like a back issue because if you can't squat or Romanian deadlift, it's probably back. That's why you have your lane on a bench and you're doing like a hip thrust, it'll probably be the safest if there's a

restriction. Yeah. Well, now you guys are speculating even further that I wasn't going to go that far because then because it does matter. If you start if it's injury reasons or pain related or whatever that, then it's like, okay, well, what is the pain? What's specifically going on? And let's address it and pack it and then figure that out. But a generic answer to me is like Bulgarian split squat to replace the squat and a single leg deadlift or hip thrust to replace

the RDL. I will say this, one of the safest in terms of injury risk yet effective exercises for the lower body is a sled. Oh yeah. Period in the store. Period in the store. Yeah. If you're a trainer or coach and you have a client who has issues with lower body exercises,

they will probably be able to push a sled. You'll probably be able to slowly scale up the resistance on the sled to the point where you'll be able to get them to do other exercises. The sled is like what that is. Next question is from Alana B40301. Is it bad to fully lock out your arms when extending an a bench press or overhead press? Are you supposed to leave your elbow soft during the lockout? No, you need to go fully extended,

but here's the difference, okay? If I fully extend my elbow and I relax so that the weight is sitting on the joint, so if your elbow hypokistens a little bit. That's the problem, that's where the problem is. And the joint is supporting the weight, that's a problem. If I fully extend but keep extending and stay tense, that's good. The reason why you'll hear some coaches say things like leave your knees soft at the top of a

squat or leave your elbow soft. Don't fully extend is because people have a habit of pressing up and then letting the weight rest on their joints. That's not a good idea. That can cause a lot of problems. You always want to stay tense. So when you press the bar up, even though you full extent, continue to press out, continue to generate that outward force so that everything's staying tense and it's not the joint that's supporting the weight from muscles. So did you guys do this when I was a trainer earlier, especially the first like five or so, I actually, I always trained short of full range of motion because of this. Because it was, this is an area where, you know, we're saying, you know, keep tension on the muscle. That's kind of a tough thing to convey. Yes. Like you could say that a bunch of times to a client

and try and explain it to them. But the natural thing that a lot of clients will do is lock out. You know, the lock out in the squat, the lock out in the bench press, and the rest on the joints as the default. And so, yes, I would want to train my client to go full range of motion and keep tension on the muscle. But if I see them resting on the joint repeatedly, then I actually will train just short of full range of motion until they can do it.

Yeah, until they learn and they're more experienced. And so depending on who's asking this question, what I used to say to clients was keep pushing the weight out and they'll say, what do you want me to do? Roll my shoulders forward? No, no, no, just keep that outward tension. Like you're pushing the bar up or like at the squat. Like you're still trying to stand up real tall

And that cute tends to work really well Well, that's why anchoring the shoulder blades so important. Yeah, you know And then to like packing the shoulder for overhead press especially to learning how to do that and keep tension there supporting the joint That's I mean, I had the same issue for a long time as a new trainer, but being able to really be intentional about that from the very beginning and teach that technique and stay there quite a bit until I felt like they had that control where they could stay tense and muscle to put anything overhead.

It was like prerequisite before any of that. I also think this is where the value of isometrics and learning how to connect and flex a muscle. A 100% because if you could have no resistance and this is a good goal for all people to have, is to be able to flex every single muscle on your body. Like without any weights right now, is like can you flex your shoulder, can you flex your bicep, can you flex your tricep, can you flex your quad,

can you flex your hamstring. If you can learn to flex all those muscles without any sort of real resistance, then just adding resistance and then being able to cue the client, like keep your chest flexed through the whole movement, like don't let it rest, like keep it flexed even as you fully extend, that will also keep that client

the tension in the muscle instead of resting on the joint. Next question is from Animal Marie Fitt. You guys always insist that trainers have your programs. How do you recommend that we use them with clients? Are we using them as examples for effective training or actually using them with clients? I think if you're an experienced trainer, you use them as a blueprint that you work off of.

So if you know your client well, you can follow our programming and then make modifications based off of the individual that you work off of. So if you know your client well, you could follow our programming and then make modifications based off of the individual that you're training. If you're a newer trainer, scaffolding for your program. Yes. If you're a newer trainer, follow it as it's laid out, because we did a pretty good job, but a good trainer will always know how to, you know, what modifications they need to make to make a program effective for their clients. But I would use them 100%. I would make the case to follow it pretty damn close to a T unless you're a really experienced trainer.

I feel like really experienced a bunch of national certifications, lots of years under your belt of training. Like, okay, like, you know, do your thing. You write your own programs, you're really confident in it. You can look at our program and you can like see like, oh, I see exactly what they're trying to do here, what's going on. Like then by all means, then you know, move around things or whatever. Take out something, replace it with something else because your client has a very specific

need or want for whatever it is that they're doing, right? But there's a ton of value with if your client is capable of doing all the movements that we've programmed and there is literally following it to a T and learning why it's programmed that way. Because one of the mistakes I've seen and I've seen trainers do this that are that we that we've helped and we've coached and we and this they take it and then oh client wants something else and so they just add to it. They just add to the program other things that this client also was. And it's like, when we wrote those, we were considering that this is their strength training. All of their strength training is right here. And if I'm gonna do anything else for that client's strength training wise,

I'm going to adjust that. And unless you feel the volume and everything else. That's right. So unless you feel really confident on, oh my client also wants to get really good at jump rope or also wants to get really good at box jumps. And so I'm gonna program that in there. You don't just slap it on and add it to everything we have

and then follow it. It's like you have to know what to pull out and what to replace it with. Or where to put it. Yeah. And so, you know, I would recommend as coaches and trainers to follow, use these things. Most, most of these things. Yeah, most people listening and watching right now, follow them as they're laid out. I would recommend as coaches and trainers to follow, use these things.

Most, most of these things. Yeah, most people listening and watching right now, follow them as they're laid out, I would say, your training is in when they're doing the exercises, their form, their technique, yes, their control, how they connect to the muscles. That's where the training comes into play. But workout programming is so much more complex than new trainers, even we'll begin to understand. You really don't get and understand workout programming until like 10 years and a year.

Don't let your ego get in the way here. I feel like that's the thing that you, like, I gotta stress, because all of us trainers, all of us, including myself, okay, we all have these egos of like, oh, I don't need them, I could program myself. It's like, but why? If there's somebody who's been doing this for a lot longer

than you have that took into consideration, all the challenges you're going to come across, like, use that. Like you'd be silly not to and it's in the, yeah, and if you own them already and you have it, it's like for sure do that. So, yeah, even as a reference, I mean, like all the different avatars we, we literally

have like communicated this between the three of us, like over and over, like, who are we not addressing? What need is out there that we still haven't fit? And so it's really like each one of our program intentionally is trying to address very specific type of client that's out there. That's right. There's not that, and that's another reason why I say follow-to-t because if you think your client is special for some reason, they have a different desire need, there's probably a different program that we wrote that would address that need. Yeah, I feel like, oh, Maps and Obolic is a little too advanced from, oh, we have Maps resistance.

That's still a little too advanced. Okay, Map Starter. Right. They have mobility issues. Okay, well, let's do Prime Pro and Prime, or they're athletic. They like the functional. Okay, let's go maps performance. That's why we have so many damn programs and more and more to come because there's always there's always an avatar out there that could use a program that's more more tailored for them. Look, if you love the show, head over to mindpumpfree.com and check out all of our free fitness guides.

They're free. They can help you. You can get all ofFree.com and check out all of our free fitness guides. They're free. They can help you. You can get all of them. You can also find all of us on social media. Justin is on Instagram at MindPump. Justin, I'm on Instagram at MindPump. This is Stefano and Adam is on Instagram at MindPump. 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, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having

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