Mind Pump: Raw Fitness Truth - 2236: Body Part Split Vs. Full Body Workouts, Building Muscle With the Windmill Exercise, Toubleshooting Low Energy, & More (Listener Live Coaching)

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health entertainment podcast in the history of the world. This is Mind Pump, right? Today's episode we answered live caller's questions, so people called in and we got to help them on air. But this was after an intro portion. Okay, so the intro today was 60 minutes long. That's where we talk about family life, current events, scientific studies, and more.

Starting point is 00:00:33 By the way, if you want to skip around your favorite parts, we have show notes. You can click on one of those timestamps. Also, if you want to be on an episode like this one, email us your question at live at minepumpmedia.com Now this episode is brought to you by some sponsors. The first one is Ned They make hemp oil products full spectrum hemp oil including CBD for improvements in feelings of euphoria Inflammation to help with gut health sleep and much more go check them out This is the one CBD product you will feel when you take, okay, no joke. Go to helloned.com. That's H-E-L-O-N-E-D.com forward slash mind pump.

Starting point is 00:01:12 User code mind pump get 15% off. This episode is also brought to you by LMNT. This is the world's best electrolyte powder. It's the world's leading electrolyte powder. No calories, no artificial sweeteners, and a full thousand milligrams of sodium to power your workouts, give you better pumps, and make you basically feel great. Anyway, check them out. Go to drinklmt.com forward slash mind pump. And on that link, they're offering my viewers and listeners a free sample pack.

Starting point is 00:01:40 By the way, I'm doing a three part train, the trainer series in January. I'm going to coach and train trainers. So if you're a trainer or a coach, you want to learn how to become successful, go sign yourself up, go to mindpumptrainer.com. Now, we're running a program sale this month. Maps, old-time strength, and maps, obstacle course racing are both 50% off. If you're interested, go to mapsfitinistproducts.com and then use the code December 50, so that's December 50, no space for that discount. All right, here comes the show. Teacher time! And it's teacher time. Oh, shit, Doug, you know, it's my favorite time of the week. Two winners this week. One for Apple podcasts, one for Facebook, the Apple podcast winner is

Starting point is 00:02:23 Canadian Jewel in Florida. And for Facebook, we have Nancy Nance. Both of you are winners in the name I just read to iTunes at mindputmedia.com, include your shirt size and your shipping address, and we'll get that shirt right out to you. Motivation is bullshit, self-belief is everything. All right, what does that mean?

Starting point is 00:02:42 Well, look, if you wait for the right feeling to do things, you're going to be waiting a long time and then when you get that feeling to do it, you'll do it, and then the feeling goes away. This is true for motivation as well. Motivation is a feeling, and if you tie everything you do to motivation, when it goes away, so well those things that are important to you. So self-belief, discipline, that's what matters. Do the things you should be doing even when you don't feel like it. That's a skill.

Starting point is 00:03:10 You know what's gonna happen? That's gonna go viral with him saying that. That's how it's going. Yeah, yeah, yeah. Adam said that, said that, he said that, no, it was on the shield. He'll be opposed to it.

Starting point is 00:03:20 It doesn't even matter, I will give him. I don't know. That's all good. Good. But you know, it's this one. Yeah, it's spark matter. I will give. I don't know. It's all good. But you know, it's, um, uh, this one, yeah, it's sparking. I learned, well, this one, oh, you don't want to know what sparked it. Yeah. Um, the UFC fights over the weekend.

Starting point is 00:03:33 Oh, uh, Tony Ferguson in, uh, David Goggle, I was talking about, I know you were able to watch the fight. You know, so, so let's, let's, let's circle back. We talked about this. What a two weeks ago. We go. Okay. Episode 22 14.. What a two weeks ago. We go. Episode 22 14. Oh, you had it. Oh nice. Yeah, 30 minutes and 43 seconds in. Oh, okay. So look at Doug. Look at Doug on his game today. Oh, so excuse me. David Goggins was a video of him training Tony Ferguson. Yeah. And it was it was just what I saw what we saw. So we don't know anything else. Okay. So I want to be clear. But what we saw was terrible programming.

Starting point is 00:04:03 There's no value to any kind of training that he was was terrible programming. There's no value to any kind of training that he was doing for an athlete like, okay, and any coach or trainer who is worth their salt will know that they'll see him like this ridiculous. Now, I had a lot of people commenting because I did post about it underneath saying, well, he's training the mindset. He's just training in his mindset. That's what David Goggins is good about. Yeah, like Tony Ferguson needs. Yeah, and so then here we go. He gets, he has that fight. And the fact that he lost is not what I'm harping on. It's the fact that Goggins was in his corner.

Starting point is 00:04:29 What was his advice? Yeah. You know, come on man, you could do it or whatever. You know, like the hype, though, whatever. And it's super frustrating because, I mean, this is true for everyone. That feeling of hype and motivation is important. It's very, very important. But without the ability to continue to do what you need to do when it's gone, without that

Starting point is 00:04:47 ability, then you're just going to be on off, on off, on the wagon, off the wagon. And Goggins just, I don't know the guy, actually likes some of the stuff he says, but he represents those trainers in the industry that that's what they do. What they're good at is trying to hype you up and excite you and get you going. That was me the first five years of my career as well. It just doesn't work for sustainability. I mean, that's most like new trainers. It's like you're excited and you want to convey that excitement to your clients and it

Starting point is 00:05:16 turns into a lot of that and also trying to wow them with like hard exercises and kind of go through that process. And then you realize like just steering them to create habits that are sustainable is like, that's the move. That's where, you know, the real work is going to kind of pay off. I think this has always been a thing in the fitness space. I think it's gotten worse because of social media. Yeah.

Starting point is 00:05:41 And, you know, what that is is there's this like, you know, endorphin dump that you get when you see that stuff. Like I like it. Who doesn't like to feel motivated? Yeah. So it's such a hard thing to try and tackle, like communicating about it because, you know, if we say anything at all that's negative about it,

Starting point is 00:06:01 then also I'm like, well, how dare you say that about him? I love him and it's because of him that I did this and did that. And like, so it's like this area where it's negative about it, then also I'm like, well, how dare you say that about him? I love him. And it's because of him that I did this and did that. And like, so it's like this area where it's like, when we communicate and talk about it, it's like, you know, it's not that it's bad. It's like that, like if that is what got you off the couch of your going, it's important. But I also think that it also turns off as many people

Starting point is 00:06:23 as it turns on, meaning that it gets people going, but then so many people think that they have to live up to that level. Or have that feeling all the time. Oh yeah, or they're chasing that feeling all the time. And the truth is, one, you'll probably, you'll never live up to the day of God being little, the guys of animal, right?

Starting point is 00:06:41 So like, you're already setting the bar so high that most people are gonna fall short of that. And it is for sure a day, a week, a month, a year is going to come that you're not motivated. You're not hyped to go do it. And then at that point you have nothing to lean on other than the behaviors and the habits that you created. And if you didn't create those habits and behaviors without the external motivation, then the likelihood that you're going to maintain it or keep going or keep going down the path is just unlikely. And it's also the opposite. I feel like that I, and by the way, agree, I was the same trainer for the first, you know,

Starting point is 00:07:18 five to six years, whatever that. But over time, learn that, oh, you know what's crazy is actually kind of taking away that a little bit So when the clients all super hyped and motivated I'm gonna go seven days a week out I'm gonna eat this diet. I'm gonna do that instead of me like piling on it I'm gonna do this and getting hyped you know what let's let's rethink that a little bit like when was the last time You actually did that consists me for a time. Why don't we do this? Why don't we set the bar lower? Let's let's stack some winds and build some momentum and create some habits, and then we'll build on those habits.

Starting point is 00:07:50 Because what I don't want to do is because you're all hyped and motivated right now, is set you on this path, and then in two weeks, you can't maintain that or shit happens, and now you have this huge crash of I'm a failure, I can't live up to that. Let's rename motivation, and let's call it, I want to do that thing. Has anybody ever had to be convinced to get back on their diet when they want to be on the diet? Or what about when they work out or do anything else? So of course we like the feeling of motivation because it takes away all

Starting point is 00:08:21 the discomfort of doing things that we don't want to do because now we want to do them. But the problem again is you're not going to want to do everything all the time, especially not things that are hard or especially not things that require a lot of change in your life and maybe how you view yourself and stuff like that. So you can't, if you develop the skill of just falling in love with that feeling or you develop the relationship with motivation where this is how I get things done, this is how your routine's gonna look, okay? You're gonna go all in or all out.

Starting point is 00:08:53 You're gonna be on or off. There's not gonna be ever any balance. So if you're listening right now, this is you. Where it's like, man, when I'm on a diet, I'm on a diet. And then when I go off, I'm like so far off. Or yeah, I was on a kick and I was working out super consistent. And then I didn't just go last, I stopped.

Starting point is 00:09:09 Like I totally stopped and I dropped off the planet with it. Then this is, this is usually the issue, is this falling in love with this feeling of motivation. So you have to understand that that is not, and now here's why the fitness industry, I wanna be clear by the way. Here's why the industry of fitness focuses so heavily on motivation.

Starting point is 00:09:27 If you capture motivated consumers, they will buy your stuff. Yeah. So if I can create that feeling or feed into it or just capture people when they have that feeling, because when you feel motivated, you're attracted to the hardcore stuff, you're attracted to the big changes,

Starting point is 00:09:42 you're attracted to like these massive goals. So the fitness industry is like, that's a great audience. If I could capture those people, they're going to give me however much money I ask for for my product. So it just perpetuates the myth that this motivation is everything. It's not. By the way, here's what the data shows on this. I love this part too.

Starting point is 00:09:59 If you develop the skill of discipline and do it the right way, which is kind of slow, steady, grow with it, figure things out. Okay, now it's a habit. Now I can add a little more. If you do that, consistently, the feeling of motivation actually comes by more often. So, you actually create the conditions for motivation to happen more frequently anyway, which is kind of like the, you know, that's like the cherry on top, you know, of what we're talking about.

Starting point is 00:10:23 I think it's to get to the point where you can evolve past that where it's like the cherry on top, you know? A bowl of talking about it. I think it's to get to the point where you can evolve past that where it's like, this is just what I do. Like I just, I take this on and I do this and I'm pragmatic and I'm, you know, discipline. Every day I'm doing this, it produces a result. You just know that I just do this. And these are the best athletes I've seen out there

Starting point is 00:10:42 that are not like super hyped up all the time. They just go out there and they put pretty work because they do the work all the time. It's just not, that's just who they are. You know, and it's hard to develop that, you know, and that's something you do have to like train yourself to become, and that's through consistent discipline, and that's why you don't take it all on at once.

Starting point is 00:11:03 You don't wanna go with the super hype because it's just, you're not, you're going all the way to the top, you're not building your way up and owning that. Is there any scenario with an MMA fighter where you guys could have seen the value of hiring someone like that, like Goggin's? Yes, I think, I don't necessarily think at this level because at this level, I think you've already there's already self-selection bias for mental toughness So I don't know maybe but I think at more amateur levels You may need to develop that mental toughness where you push past things then I could see maybe that up

Starting point is 00:11:40 So I saw a scenario that I could see that right. And I think it aligns with your point you're making and because it's less likely in the professional level right. The professional level they're most of you are dogs. Most of them got you there. Yeah, you got that dog in you. But if you like, let's say your last three fights like you tapped, you know what I'm saying? Like you tapped. Maybe it was a second. Yeah, psychological. Right, right. Or or or let's say like you, you broke your someone broke your arm. Got knocked in an arm bar like two years ago and you're coming back and then now you've got almost career ending injuries.

Starting point is 00:12:10 Yeah. And so and so if you're if you know yourself, which we don't know that about Tony, there's a possibility, although he is his reputation in the UFC is he's one of the like that's what he's known for is like he he never taps, he never gives up. In fact, I don't know, Andrew would pull a stanza, but he may be one of those guys who has never tapped out, I think in a fight, like he's already known as like one of the like, you know, toughest dudes in there.

Starting point is 00:12:36 So, I don't see that scenario with him, but I could see it in a situation if you know, if you know that where you're lacking is the mental toughness or you're trying to get over this block, the psychological block, because then that makes sense having somebody like that. But to improve your sport, to have a motivation, mental toughness person, I don't know, it had to be a very special scenario. Well, I think there's a special scenario.

Starting point is 00:13:02 There are sports psychologists that are out there that are really good at that. And it doesn't look like, you know, come on, you know, you could do it. Get up, type of deal. It's a lot of visualization. Yeah. No, you know what that reminds me of. So, you know, the sports that I've always been in were martial arts based.

Starting point is 00:13:19 It was really annoying being in the audience watching a Jitsu match or MMA fight, and hearing people say something like that. Just hit him. Yeah. He's right there. Just hit him, you know, kick, you know, whatever. Hit him in the face. Yeah, thank you. It's like watching a basketball game and be like,

Starting point is 00:13:36 just make a shot. Just make a shot. Just make a shot. Just make a shot. Yeah, make a shot. It's still already. That's like what he was yelling at him in the corner. It's like, what are you telling him?

Starting point is 00:13:44 You're not giving anything constructive. He's in the middle of a fight right now. You're telling him just toughen up. I need a shit. I'm already that's like what he was yelling at him in the corner. It's like what are you telling me not give him anything constructive is the middle of a fight right now? I'm just tough enough like I've been no shit Right, I are talking about it. I think like because I watched the fight live right and I think there was a point in his corner When he's it I think he like realized it. I think he really felt like because you can see yeah You see he's got two coaches and they're giving him my constructive You know a criticism on his fight like oh, we need to you know slip you see he's got two coaches and they're giving him like constructive, you know, a criticism on his fight. Like, oh, we need to, you know,

Starting point is 00:14:07 slip the jab more this and that, and you're like, they're giving him like, technique stuff or, you know, he's moving forward all the time, and then you hear God was, just be you, do more of you. It's like not even looking over, I'm just not, I was like,

Starting point is 00:14:21 fuck, what did I sign myself up for? I love it. I got some stats on him's tapping. Oh yeah as like, what did I sign myself up for? I love it. I got some stats on him. He's tapping. Oh, yeah, yeah. What's your stuff? UFC fights. So basically, professional records, 26 and 10 in his last 23 fights in the UFC, it only in his last three fights, two of them, he actually tapped and lost. Oh, interesting. So most recently, you know, not tapping is interesting. Not tapping is like, that's such a bad strategy. Like if you're gonna get your arm broken,

Starting point is 00:14:48 you might as well just tap out so you can fight again. You're also. Yeah, yeah. Choked out maybe, but I don't know. Have you guys ever been, well, yeah, you have been choked out because you guys, yeah, I mean, I school played this. Yeah, we did those dumb things.

Starting point is 00:14:58 Yeah, people who were, people who were, things sometimes they get choked out. I mean, people will like shake or talk. When you were a dumb boy, you wanna feel things.. Now you want to experience it for yourself for some reason. There was a fight on that car too where a guy got knocked out so bad that he was like, that's not going to convulsion afterwards. Oh, super scary. Oh man. It was scary. And then even when he finally came to and they got him up like you just know less. You want to know what's funny? I was an avid MMA fan.

Starting point is 00:15:25 And of course, I love the grappling part because that's what I did. But I loved all MMA until I started training. Lots of surgeons and doctors. Oh yeah. And they would tell me I would talk about the fights and then they'd talk about the brain damage. That was happening.

Starting point is 00:15:39 And it totally killed it for me. Who did we just talk to that shared like all it takes to Dr. Parsley? Oh, Dr. Parsley. That rule was really enlightening, right? Who did we just talk to that shared like all it takes to Who would oh Dr. Parsley? Yeah, that rule was really enlightening right like that's a The episode a little later, but that's he was talking about the Little like what do you say what do you get you get a analogy of like a image? Happens a bright sound like just even like a gunshot is enough to do, like that's crazy. The vibration of it.

Starting point is 00:16:07 Yeah, yeah, yeah. Like the cross sectional kind of like sheering of the brain. Yeah. I mean, it just confirmed how fucked up Justin is. Yeah. We all know this. Yeah. I've been on quite the sure.

Starting point is 00:16:18 Yeah, the journey of trying to kind of heal things in my brain and you have no idea. Yeah. You know that they think that's the main theory now as to why men have beards, and women don't, is to protect us from the blow a little bit. Yes, from getting from blows. So one of the theories was a thick beard,

Starting point is 00:16:36 softens it, oh, like a, fractional, no bro, listen. No, I'm gonna tell you, I watched this whole thing, I was pretty crazy. So the original belief was a thick beard displays health because you don't have like mites and lice and stuff like that. But then some scientists were like, you know, I wonder how much of an improvement

Starting point is 00:16:53 this would make over potentially getting knocked out or injured. So they took skulls and they put varying degrees of beards on them and they would drop an object on like the face or the chin. And it was like a significant percentage of protection. Imagine two of you are like a nice thick beard. Imagine if you're like you were aiming to like

Starting point is 00:17:11 and if someone's got like a full beard here, like try to miss their chin. Yeah, you can like miss their chin completely or not hit it right on the button you know what I'm saying? You don't really see, yeah, yeah, cause it's like you have to hit that sweet spot. Yeah, you are the aim for that if you can't see a chin. Yeah.

Starting point is 00:17:26 I mean, maybe, I know, I know. I saw that. So they showed that these skulls getting fractured and stuff. But a nice thick beard protects your face. Well, what do you know? Well, I've been, I mean, even before the podcast, I've been like trying to help with like any kind of inflammation or brain cognition and all that stuff too.

Starting point is 00:17:42 So you used to do like, um, pure, but I've been actually on a kick doing Ned's brain blend. Oh yeah. Have you guys been doing the brain blend? I would do. It's amazing. Yeah, that's the one I use.

Starting point is 00:17:53 I would say I probably use it the most out of the all of the brain. Which one's the brain? That's the one I helped them put together. Yeah, so it's higher. It's got the CBD, but it's higher in my hands. Mine's in there. Yes, mine's main.

Starting point is 00:18:05 What's the bottle look on that one? Pink. Oh, I don't think I've even tried that one. Yeah, you actually did. You tested it. Oh, the sample I tried. You tested it. Okay, yeah, I remember when we,

Starting point is 00:18:14 but I haven't since then. Yeah, that's it right there, Justin. Yeah. Yeah. And it comes in like a pink, it comes in like a pink, the pink, white and pink tube or whatever. Oh, yeah, but it has, so it has compounds that improve blood flow to the brain that boost BDNF, which is like fertilizer for neurons.

Starting point is 00:18:33 And then it's got, it's higher in some terpenes and cannabinoids that have been found to be more anti-inflammatory for the brain. So yeah. It's good. When we met with Dr. Khan, did you talk about stuff that you could do peptide-wise and did any of the stuff that we do that we just did recently to that?

Starting point is 00:18:50 Yeah, like Cmax, the Selank, I believe, and then, so that was sort of my move there. And it also too, like a nasal spray with like insulin. Insulin nasal spray, which I thought was interesting. So it's a very, very, very low dose of insulin. He says it doesn't affect like plasma insulin levels, I guess, on the blood, but you do it right either before you eat, I think it was before you eat.

Starting point is 00:19:12 Right after you eat. Or right after you eat. Yeah. And I haven't started it yet. It improves insulin sensitivity in the brain. And so it's supposed to be really good for the brain and cognition. Interesting. But it's such a small dose that he said there's no potential negative. This was his words in terms of like, hmm, interesting, right? I didn't know that existed. Yeah, I know you did. And it's not for people diabetes, not people pre-diabetic, like average person.

Starting point is 00:19:35 Apparently could use it and get like this boost, this brain boost. Yeah, wild stuff. Yeah. Yeah, so now I'm starting to notice, I think I can tell some of the stuff that he gave us, the peptides and the stem cells. Yeah, and now I'm starting to notice I think I can tell Some of the stuff that he gave us the peptides and the yeah, and the stem so you do you too, huh? Yeah, I've been feeling like a quite significantly better. I mean it's it's starting to gradually increase well What happened to me was that I started getting these weirdos feeling inflamed and fatigued and I started to get a little paranoid Which I have a tendency I don't know if you guys know this but I can get paranoid

Starting point is 00:20:01 and I started to get a little paranoid, which I have a tendency, I don't know if you guys know this, but I can get paranoid. How about that? I had no idea. I don't think that could happen. Yeah, so yeah. So anyway, so I started to be like,

Starting point is 00:20:11 oh shit, did I get a bad reaction? Of course, of course I got a bad reaction. I've been having to be whatever. Anyway, it turned out I was fighting something off. Yeah. Everybody around me. It's going around, dude. Yeah, everybody's sick around me too.

Starting point is 00:20:21 What's crazy about that is I never got sick. Yeah, and so I just got a little bit of mild symptoms and I don't want to wait. Everyone around me is not just sick, they're like, that's like direct contacts, like Courtney, like my kids, like, but they're all through it. But yeah, it was like right next to me, like the last few days and nothing.

Starting point is 00:20:38 That's my house. A lot of percent, like, and I, anytime Katrina and Max get sick, it is a 100% chance I'm getting it. Because Katrina rarely ever gets sick. She's never sick. So her being sick is already odd, and it's normally like for sure it's going around

Starting point is 00:20:53 and I'm going to catch it. And what I felt was I delast weak since we've got back from that, I felt like a little under the weather, but not even enough to not work out. And in the past, my immune system's so weak that if I feel like I'm catching something, I just don't work out because it almost always, if I train when I'm feeling I'm getting sick, I get sick right afterwards for sure.

Starting point is 00:21:13 So this time I still train. I kept training, kept doing everything normal, and I felt fine. And I feel good, but I still, I mean, at night, I've got this runny nose, I'm congested, I wake up, I feel super sick until I shower and get everything all cleaned out. Then I feel fine. It's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's,

Starting point is 00:21:30 it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's like I'm pretty close to obsessed mode. And so this is good. This will be good for the business when I get a second. I'll learn about everything, right? So I've been learning more and more and more, reading more and more and just talking to more people that are experts. And it turned, I'm gonna say something that I think, I think I can make this comparison. And maybe I'll ask Jay Campbell or Dr. Seeds if they agree,

Starting point is 00:22:02 but I think BPC157 is the cretin of the peptide world. That's a good analogy. Because everybody I talk to, if you not are truly helpful. It doesn't matter what your symptom is, it's gonna make every doctor we've talked to, the ghost says, in their stack of whatever they're gonna recommend,

Starting point is 00:22:17 because it's just like so helpful. I think it's universally helpful. And so what attributes about it, do you say, because we've talked about why creatine is that way, right? You get all these cognitive benefits from it. So general health, it's great for building muscle, right? So like ATP, ADP stuff, like, so what is it about the BPC157 that makes it kind of like that universal,

Starting point is 00:22:40 no matter what you have? Well, it seems like anywhere you directly inject it to, or apply it on, because you can even take a pill or a capsule with it, so it goes in the gut. It seems to amplify regenerative capabilities. That's it, just cross the board. And if you inject it just systemically,

Starting point is 00:22:59 so just like under the skin, it appears to do that for everything. The liver, so I do, that's this weekend I was reading about the liver. Oh really? There seems to be protective effects, so the animal, they showed animal models where they reduced like the damage to the liver that these animals had. They had induced them with cirrhosis, they gave them BPC, took that away, they caused alcohol damage to these livers while on BPC versus while not on it,

Starting point is 00:23:27 like significant difference. It just generally seems to reduce its brain inflammation. So it just seems to turn on the regenerative capabilities of the body more so than the normal. And it seems to have this crazy safety profile so far. So, wow, so I think it's one of those peptides that's like, you know, whatever your goal is or if you're going to want peptide therapy,

Starting point is 00:23:49 it's probably, probably, yeah, yeah, yeah, yeah. Yeah, pretty cool. Anyway, I want to talk about the school that we went to today. I want to bring that up. First thing I want to say though, and I know we're not, we don't have to go

Starting point is 00:24:01 to too much detail on there. Here's why I'm saying it, Adam, saying it because I want to give you public like Just something really nice about you Adam is very charitable never talks about it doesn't You know boast or whatever about it, but he's organized now This is like this. I this is a second year, but the third time I've seen you do something like this We've organized something to wear you know, and we all chip in but you organize the whole thing

Starting point is 00:24:22 We've organized something to where, you know, and we all chip in, but you organize the whole thing. Where we went to a school, gave out some awards to some kids who were performing really well, just kind of motivate these kids to do better. So I just wanna say, that's freaking awesome. Thank you, man. Yeah, you know what I mean? What am I, one of my favorite like celebrities is Shikiloneo.

Starting point is 00:24:42 And the reason why he's one of my favorite, aside from his incredible personality, it's hilarious for those things, and he's a dominant basketball player. But actually, the most inspiring thing about him to me is that he's known for being extremely charitable and not letting anybody know about it. Like just, the only way people know about it

Starting point is 00:25:01 is because stories, he's done so much. Buying kids bikes every time. Yeah, I mean, he's that guy who goes Buying kids bikes every time you go home or anything. He's that guy who goes and buys a whole family, new set of cars, anytime he's in a Starbucks line, he pays for every behind him. And the only reason why it's got out is because he's been doing this for decades now

Starting point is 00:25:16 and just doesn't ask, you know what, and that's like what's that old saying? You always say like, Oh, it's a marketing saying. Yeah, when they say like donate a, donate 50 grams and then spend a hundred grand letting people know that you don't need to do anything. Yeah, I always say like donate a, donate 50 grams, and then spend a hundred grand, letting people know that you donate to the community.

Starting point is 00:25:27 Yeah, and I feel like there's a lot of that, right? That makes the news and people, or you see on social media people sharing them, doing the charitable stuff. And, you know, I don't, that's not how I work. Like I, it's not really about that, right? It's not about me at all. It's about doing those things.

Starting point is 00:25:42 Well, it's really nice you could tell there's something deep inside of that. It makes you want to do it. It's really, because it takes organization. It takes planning. You had to organize and do the whole thing. You're not the most organized person. So that's a lot of work.

Starting point is 00:25:51 This is very true. I mean, I know it's like you didn't have our, you know, it's like you're going out and you're doing this. So anyways, really cool. And then we go and we speak to the school and you present this to warn these little kids that light up and it's just so great. Well, I thought you crushed it.

Starting point is 00:26:03 I thought, like I wasn't, because you did the, you were late. Well, the thought you crushed it. I thought, I wasn't, cause you did the, you were late. Well, the kids, yeah. And I was like, you know, sounds really good. Obviously was speaking to, you know, doctors and other trainers and so that.

Starting point is 00:26:12 I'm like, let's see how he bring, and you did a really good job of tying a great story that the kids could relate to, cause that was my kind of fear. I was like, how are we gonna relate to these six graders, you know, and fourth graders that, you know, they don't pick up on it. It was hilarious when you mentioned what we did,

Starting point is 00:26:29 and then when you got to the portion of that we have a YouTube channel. Yeah, everybody's like, I was just so funny, like, you know, all hands go, I knew YouTube. I was surprised there, I heard quite a bit, when you said podcasts, actually, like that's neat to see, like,

Starting point is 00:26:41 I mean, remember when we started this, but eight, nine years ago, I was like, yeah, adults, most people, what do you do? What's your real job? People used to say stuff like that, right? So to say that in a elementary middle school, Andy here, most of the kids go know what the podcast was. I thought that was really interesting.

Starting point is 00:26:58 Well, what a difference between that and YouTube. Yeah, I know, then you said YouTube, and all the kids were like, now I said we had some street cred. Yeah, yeah. It's like, now we had some street cred. What? Yeah, yeah. Cause I said YouTube and all the kids are like now I said we had some street cred. Yeah Now we had some street yeah They're told more subscribers That's the currency that these kids totally you might as well be Tom Cruise

Starting point is 00:27:11 Yeah, yeah, I mean shooting that generation. It's my even bigger. I don't sound like if you're a YouTube star with a Sixth grader I would imagine you got more cloud than probably Tom Crustus and that funny.. Oh yeah, it's bizarre. I know, it's so weird. So yeah, it was nice to see all these little kids and in a past life or something, man, that's what I did. I love it.

Starting point is 00:27:31 I love talking to kids and seeing that. And it's a good age to like sixth, I think fifth and sixth is a good age because I think, I feel like you can get a kid right before they're about to do some shit. Yeah, you can remember. I remember a little in a city, if we're junior high, is just shit. Yeah, you remember a little innocent. If we're junior high, it was so super real. You know, shout out to Julie who helped support and put it together.

Starting point is 00:27:53 Right. She's one of the teachers, long time front of mind, there. And I know you said, I know you went to kind of a rougher school growing up. And so you said, oh, yeah, you told it, but I was, I didn't. I grew up in a very small town small Hicktown and There was not gangs. It was even gangs in high school much less. This is up to six great and she's like, oh, yeah We have we have a lot of gang issues. Yeah, yeah, like six great. Yeah, dude. I mean, that's crazy. Yeah, even fourth grade

Starting point is 00:28:19 There's yeah, she's a certain I don't remember a fourth grade, but where I went to school It was yeah, by the time I got into seventh and eighth because my junior high was seventh and eighth by the time I got there It was gangland dude like you would see like like in the movies in the 90s like you'd see who would dress and all red People over there and all blue. This was before This was like right before the schools all started to do yeah, you can't wear I remember being it I remember being in school when they started to do. Yeah, you couldn't wear any solid, like definitely not blue and red. I think you could do black, you could do white, but yeah, and if you had one of the red or blue in there,

Starting point is 00:29:12 it needed to be mixed with other stuff. It could be fun. I was telling a really, he loves it when I tell him stories. So I just tell him stories about whatever, either made up stories or real stories. And so yesterday my parents were eating over and I'm telling him a story about my dad. And so he's super enthralled and you know,

Starting point is 00:29:27 he sits at the table with us. So and I do this so he doesn't get up and you know, not want to eat with us or whatever. So then I'm telling the story about me and I told the story about when I got in a fight in junior high and I got jumped or whatever. My parents there, I forgot my mom never knew the whole story. So I'm telling the accurate story to a realist.

Starting point is 00:29:44 I did some stories like I haven't told my parents. Yeah, dude. Some of my mom's like, she can jump in an hour. What they did, what to you? Why don't you tell, oh my God, that happened. I'm like, yeah, sorry. I never told you.

Starting point is 00:29:55 See, I had the opposite of my, so I remember telling, so when the whole cannabis business I did, right? I remember having to talk with my mom, so I'm like late 20s. It's like her, me and my other sister who's a year younger than Cassie. And we're like, you know,

Starting point is 00:30:08 I think it was around the holiday time like this and we were all together and we're like, having drinks, talking, telling old stories and stuff like that. And Cassie and I are like, Cassie's like sharing the first time she smoked weed. She was like a sophomore in high school with that. And then I share and I'm like, oh, I was like 22 or some of that.

Starting point is 00:30:22 And my mom's like, bullshit. You were, I'm like, why would I lie? I'm freaking 30 years old, right? Like, why would I lie about that? Like, my mom really believed like I was doing that stuff and I was like, man, no wonder you're not hard you guys are on me. That I was doing drugs.

Starting point is 00:30:35 I had that somewhere. I was like, bro, you see my dad, the drug test, and me at work. Yeah, I was like, dude, I was a good kid. But all my friends were like degenerates. Which is why I think my mom brought up that story I've told before a long time ago on here, where I threw it, so I threw this party.

Starting point is 00:30:51 So I obviously had parties. I did drink a little bit when I was in high school. And one week in when they were gone, I threw this house party. And like, house was immaculate when they got back. So like totally was safe. Nothing happened. Week goes by, you know, got, I got off scot free.

Starting point is 00:31:08 I'm getting up to go to the dairy to work at like four o'clock in the morning and my mom walks into the bathroom and slams this glass bubbler. Like countertub. What the fuck is this? And I'm like, and I actually am like, I have no idea. I mean, I know what it is, but I'm like, it's not mine. Yeah.

Starting point is 00:31:26 And my buddy, Raven, who you guys have met, he had left it up, like above the oven or stove, and it was like weeks later, or whatever, and pulled it out there, and I had no idea he had left it in there. And I got so grounded for that. And so my mom just assumed that I was, because of course you find a, and that's the, that's the lie to you. The lie of mom just assumed that I was because of course you find a- And that's the line to live.

Starting point is 00:31:46 I don't know what that is. I know, right? It's like exactly. It was like one of those scenarios, like legitimately was not mine. I had no idea. And it's like, and I remember thinking too, like afterwards, like, come on mom,

Starting point is 00:31:55 like would I be that stupid to leave it in the, if I was doing that, like leave it in the kitchen cover. I mean, that's like the biggest stoder move ever. Yeah, right. So I was an insane, I was an insane high school, but I did, this was how old is that? I don't know's like the biggest stoder move ever. Yeah, that's right. So I wasn't into any of that in high school, but I did. This was how old is that? I don't know. I think it might have been 18.

Starting point is 00:32:10 So I think I was an adult at this point. And my mom took my truck, because I had an owner truck. She took it to drive somewhere, comes back, and I go in the house, and she's washing dishes, hell of quiet. Like, hey, mom, nothing. I'm like, oh shit. She's something happened. What happened? No, no, what happened? She's bad at me. Mom, what's the matter? Nothing. Finally, she puts the dishes down. She looks at me. She goes, you know, Girls out there are daughters of mothers and fathers and sisters. I'm like, what?

Starting point is 00:32:40 What? What are you talking about? Yeah, and she pulls out the condoms that were in my truck. Yeah, I can't believe I was going to go. Oh, it's fair. I just want to see what they felt like, I don't know. I'm trying to come over to this cute place. They're my friends. Let's make a wire balloon.

Starting point is 00:33:00 Yeah, that's a loudest thing. I really speak to water balloons. Yeah, you can buy Blue Joe. Oh, yeah. Anyway, that was the one time. Oh, yeah. That was a good time. Speaking of that.

Starting point is 00:33:12 Okay, so I have some interesting information that scientists found recently down in the Arctic waters. That sounds clik-bitty, doesn't it? Yeah, doesn't it? Yeah, yeah. Science here, let's hear your alien story. Is it an alien story? What?

Starting point is 00:33:24 They found climedia in the water, in deep water in the Arctic. What? Wow. How does that, yeah, like, it must be some other kind of variant of it. I don't know, but like they found it. Well, it's complete.

Starting point is 00:33:37 Does chlamedia like only exist as an STD? That's what I'm wondering. I was, I was baffled by this. He's the chlamydia. I was baffled by this and also too I got to add for for the next movie coming out Aquaman 2 and I was like oh it's perfect That's how it got there, you know wow yeah, wow But yeah, like you're not even safe. You're not even safe having sex no Arctic water. So they're having the sperm

Starting point is 00:34:03 Weird it's weird. You know what else that has a lot of chlamydia? I think it's koalas. Didn't I say that once? Yeah, they do. They've been known as koalas apparently have riddles. Yeah, riddles of chlamydia.

Starting point is 00:34:14 That's what they say when I was at the zoo. Did they say riddles? Don't get bit by it. I'm with chlamydia, like, oh, you don't get it from a bite, I don't. That's hilarious. That's hilarious. Stop snuggling on me. Hey, so I'm gonna get a little media like, oh you don't get it from a bio, I don't. That's hilarious. Stuff snuggling on you.

Starting point is 00:34:26 Hey so, I want to take you guys, so introduce another family member to Elemente, my sister. So my sister has been doing Whole 30. So you guys know the whole process, the Whole 30. Yeah, yeah. I like Whole 30, right? It actually is, probably the most solid

Starting point is 00:34:40 if you're gonna do a diet. Yeah, well the approach, right? So anyway, she's doing it and you guys know, it's like her carbs are way down, and her sodium, excuse me, her processed food and take is way down. So her sodium take is way down. So anyway, I didn't know any of this,

Starting point is 00:34:53 and she was, I was talking to her, her son's sick, so I'm asking about her son. And she's like, oh, I'm going through a detox right now. I'm like detox, and I ran away, my alarm bells go off. I'm like, what do you mean detox? She's like, well, I'm doing whole 30. And yesterday I was like getting dizzy and it was really hard.

Starting point is 00:35:09 I got up real fast from the floor and I kind of got dizzy and my workouts. I'm like getting these cold sweats and stuff. She goes, but I know it's just the detox because I've cut all these foods out. I'm like, no, you need sodium. She's like, what do you mean? And I'm like, okay, you low carb.

Starting point is 00:35:24 So you have way less water in your body, and you're also not eating heavily processed foods if you're phone, whole 30. So your sodium intake is way down. I said, your electrolyte balance is off. So I said, go eat a teaspoon of sea salt, see how you feel in the next five minutes. And of course, sure enough, she's like,

Starting point is 00:35:39 whoa, I feel way better. I'm like, all right, you need, I said, don't worry, I got this company that we work with them. We'll send you a bunch. Obviously, there's like a spectrum of like how this affects people. Do you think that if you were, if you were somebody who ate a lot of fast food or ate out a lot, just in general, because anything, even good choice is like Chipotle, it's got a ton of sodium. And you've done that for years or even decades. You think you're even more sensitive

Starting point is 00:36:06 to that extreme switch from eating out like that. And then, I have the reason why- It's not just the low sodium, it's also the contrast. Because, okay, right, that's what I mean. You get adapted to- Well, what did you do? What do you guys do when they go into shows? And they compete?

Starting point is 00:36:20 Don't they do that now? Were they a bump their sodium leading into it? And then they cut it? So, you know what's funny about that is, that's what I used to do. Yeah. Because I thought it was ridiculous to cut sodium completely, but most people don't do that.

Starting point is 00:36:30 It's so. That's what you're supposed to do. Yeah. They just get rid of it. Rid of it, right? Like the last few weeks. What they do that's so hilarious to me is that you have these competitors that in the off season, they go bananas

Starting point is 00:36:40 that you whatever they want to get to get big, right? So they're eating burgers, fries, everything. So they're probably in taking a ton of sodium. Then they go in there like 10 to 12 week prep time, immediately switch over to it's already a slow sodium. Yeah, I have to get it. Yes. And then, and then they eat that way for eight to 10 weeks, and then the final two weeks,

Starting point is 00:36:55 they cut to nothing. Oh my God. And it was like, not only they cut to not just still water too. Yeah. They'll stop drinking water and just, and it's weird because the flattens are muscles. It's funny. We're talking about don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know.

Starting point is 00:37:08 I mean, I don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know.

Starting point is 00:37:16 I mean, I don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know.

Starting point is 00:37:24 I mean, I don't know. I mean, I don't know. I mean, I don't know. I mean, I don't know like the role of sodium or water even. Like they would cut their water to nothing. It's like dude, your muscles are 65% water. Like why would you wanna pull all the water out? So there's a range of sodium level you wanna intake if you're active and there's a bit of an individual variance but athletes typically need more sodium anyway, okay, because you sweat more or whatever.

Starting point is 00:37:44 So there's that. But there's also this hormone in the body, and I think it's called aldastorone, maybe Doug could look it up for me, and that your body will boost or lower to help you retain or excrete more water. So if you go from high sodium to low sodium, there's this huge discrepancy. Your body's already used to this much sodium, so not only do you get rid of water, you get rid of more water than you normally would,

Starting point is 00:38:08 and you get this crazy, it is undestroned. It helps regulate your blood pressure by managing levels of sodium. Yeah. So these extreme changes, when people go from like eating a regular diet to keto, and they call it keto flu. Oh, yeah.

Starting point is 00:38:22 Oh, I have the keto flu. No, no, no, you don't have a keto flu. It's not your body transitioning to ketones that you're struggling with. and they call it keto flu. Oh, yeah. Oh, I have the keto flu. No, no, no, you don't have a keto flu. It's not your body transitioning to ketones that you're struggling with. It's that your electrolyte bounces way the hell off. How do you know? You will know right away by literally taking a packet.

Starting point is 00:38:36 Take a packet of element tea, put it in your water, pound it, wait 10 minutes. Within 10 minutes to 30 minutes, within 10 to 30 minutes, you'll know. You'll feel it. Oh crap, what did I do? I feel so much better.

Starting point is 00:38:49 It's that dramatic. So that was her. So I told her, so I said, because I'm sending her some element tea. And I said, until you get it, just use a teaspoon of sea salt. Oh, I'm like, well, I got something better. So yeah, do this for now or whatever. Anyway, speaking of salt, did you know that there's this bowl

Starting point is 00:39:06 that scientists just invented that uses an electric current so it's chopsticks and a bowl, this is real now, uses an electric current to trick your body. We've talked about this. Did I tell you about this exact bowl? Not the bowl, I brought this up a long time ago. We did. The chopsticks and it would, like, yes, you did.

Starting point is 00:39:24 Yeah, and it would change the like the flavor profile of some. Yeah, so I just read literally an article where this author of the article went and tested it. He's like, it's so trippy. He ate a soup with zero sodium. And because of the current and the chopsticks, it tasted like it. Yeah, it literally tricked his taste buds. Yeah, yeah.

Starting point is 00:39:42 I forgot what I forgot where I where I saw that first, but it was a year or two ago. I remember seeing that and then bringing it up, but I had never seen it. Like I never have tried it or know anybody that has tried it before. And this is a bowl, too? It's like, yeah, it's a bowl with the chopsticks. So there's like some sort of like a current,

Starting point is 00:39:58 that's like something. Is that weird? Yeah, that's so wild. That's the point of it. Like why are they promoting it for? I would imagine that you can make foods that are less palatable, more palatable. You don't see the market potential with that. Imagine that. Yeah. You can literally sell. You could be like, eat, you know, eat whatever you want. Just to eat healthy and food to be. What? And you

Starting point is 00:40:18 add nothing to it except for, yeah. Yeah. But like, okay. I don't know. I guess I'm always like worried about you, you're tricking your body like it's, it feels like it's receiving minerals and nutrients that aren't there. Of course, you know, but if they were doing it for healthier reasons, I could, I mean, do you think we get, okay,

Starting point is 00:40:35 okay, what we're doing with like the, you know, what's freedberg, what's he, what's he, he's getting ready, I told you to get the CEO of this new company and it's a food company and in fact, they about it again like he's they're already like lab grown So yeah, yeah, so we're already doing like lab girl think like that and I was watching Santa Claus too Last night with Max and there's a there's a scene where Mrs. Claus has got the kids and she's feeding them all and

Starting point is 00:41:00 It's like it's dinner and it's all cake and ice cream. And also with that, and the kids are like, this isn't dinner, okay, I have to say that. And they're like, oh no, these are all healthy foods. I've just prepared them in a way that tastes like your favorite foods. So the broccoli is like this green cake and it tastes amazing. So do you think we get to a place where we can engineer,

Starting point is 00:41:20 you know, foods like broccoli and trick the brain into thinking you're eating chocolate cake. I mean, I mean, it's totally within the realm of, of course it is. If we can, if we can lab grow a piece of meat, right? And put together a piece of meat in the lab, why would we not be able to make potentially broccoli taste like something else that's really tasty?

Starting point is 00:41:38 I mean, it's totally within the realm of possibility, 100%. I'm actually with many people in the brain. Imagine that breakthrough. What that, to get people to eat whole natural foods, if they can get it. You know what's crazy about that? So what Justin said's interesting.

Starting point is 00:41:50 So how arrogant are we to think that our perception of a flavor is an important? This is somehow impact our body's physiology. Right. So it's not just what's in the food. It's in motion. Correct. Like what's in the food, obviously,

Starting point is 00:42:03 impacts your body physiologically. Sodium nutrients minerals, vitamins in the food, obviously, impacts your body physiologically. Yeah. Sodium, nutrients, minerals, vitamins, macros, proteins, fats, carbs, whatever. But our body obviously perceives flavor and perceives the experience. That also is going to affect your physiology. We know that.

Starting point is 00:42:18 Oh, this was also like my concern with CRISPR and things about omitting certain genes that like, you know, they think are problematic when in fact, we don't really know. They're probably certain genes that like, you know, they think are problematic. When in fact, they're probably protecting us from some, you know, crazy virus in the future, some crazy, you know, radiation or whatever, you know, we just don't have that kind of foresight. We just want to like attack whatever we think is like this immediate problem. And, you know, as a byproduct of that, who knows what it's gonna do? Did you know sickle cell anemia,

Starting point is 00:42:47 which obviously it sucks, right? It was an adaptation, evolutionary adaptation, to fight against or prevent serious malaria. Yeah. So that's one of those things that also sickle cell anemia sucks, but it might have saved a lot of people from malaria. In areas like that, yeah, where malaria was rampant. I'm confirmed that by the it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like,

Starting point is 00:43:06 it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like,

Starting point is 00:43:14 it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like,

Starting point is 00:43:23 it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it so that, just looking like a sleeper program for us. So that would be underestimated how many people were looking for something. Yeah, sickle cell. It's right. The trait provides malaria protection, but having sickle cell does not. Right, right, right.

Starting point is 00:43:34 Interesting, okay. So, yeah, back to mass, so you know what's interesting about this is, I think people in that age group, well, number one, the program is more complete than almost any other program because we put lifestyle stuff in their diet stuff, in their supplement stuff, which people always beg for.

Starting point is 00:43:50 So I think that's a pull. Yeah, that's a good feature. The other part though is I think people in the 40 plus age group are more likely to follow instruction or want instruction because they don't want to waste time. And I think that they might identify with us because we're over 40. So we're talking about the program. And so we probably have listeners that are like,

Starting point is 00:44:08 yes, these guys are over 40, they understand. Yeah, yeah, yeah. But it's crushing. Yeah, yeah, normally we talk about more about the program leading up to it. We had so much stuff going on with the other business that's being built right now with the holidays, the travel we had.

Starting point is 00:44:22 So I think we neglected too. We shot this a long time ago. Well yeah, and we did it. We did it. Sit on it. Yeah, this is probably, yeah, that's another thing too, right? Like we rarely are that far ahead on a program where we had like done and you had it shot already.

Starting point is 00:44:35 So it wasn't top of mind for us. And then all of a sudden we get a thing from our marketing team. Oh, programs coming out next week. We're like, oh shit. Yeah. We should talk about that like people know, right? So, but it's taking off, it's flying right now. So I definitely did not predict it to move as fast

Starting point is 00:44:50 as it's moving right now. And then the feedback that I'm seeing in the form already is awesome. So I'm excited. I mean, this is actually something that I know, I talk a lot about, you know, pulling from some of our programs, or I do kind of my own thing. And I'm excited to actually do this,

Starting point is 00:45:04 because it's good timing for me right now, getting really back in the swing of things, and it really does speak to kind of my own thing and I'm excited to actually do this because it's good timing for me right now getting really back in the swing of things And it really does speak to kind of where my mindset is with lifting and it's effective and it's less like joint impactful You know, it's like it's it's just a nice Consistent way to train. I it just makes so much sense I think for a lot of people to you know in this sort of Age where you're just like, dude, I just want to like, I want all the benefits, but I don't want to feel like I'm in pain and I'm like restricted and you know, I don't want to selfishly too.

Starting point is 00:45:33 I really, I'm really into the lifestyle portion of it, right? Like I'm at a place in my lifting career where I've been lifting for so long that I've built enough muscle mass on me. I don't need necessarily more muscle. No, I would like more muscle and I like looking better. But I've done a pretty good job of doing that for such a long time now that I only need a little bit of focus in that area to keep a lot of the stuff that I built over years. What I'm more interested in is-

Starting point is 00:46:01 That's not the area of improvement for you. That's right. The area where I really want to improve is just continuing to dial on the lifestyle stuff, getting better about my night routine and adding these stuff. Not even eatles so much further. Well, so I'm adding to our list, right?

Starting point is 00:46:13 We did something very general for the general population, but I'm gonna build some things on there with reading and stuff that I'm trying to do personally. And so that part is like excited me that I have kind of a blueprint of, okay, how am I gonna integrate all these things? I also think that, you know, it gives you something to be very positive about every day. Like so the inevitable happens, right? You don't have a day of, you know, lifting, you miss a day at the gym or whatever. But when you have

Starting point is 00:46:40 all these lifestyle goals to, it still leaves this opportunity for me to win the day. So yeah, okay, maybe I didn't crush my workout like I wanted to do today, but there's all these other lifestyle things that we built in there that's like, oh, okay, I can still move the needle forward and still improve even though I missed the gym. And I like that, you know, I like that because I think that that's an area

Starting point is 00:47:01 that the fitness space doesn't talk enough about, we tend to hyper focus on the macros and the lifting portion. And then all the other stuff is like, you know, unless you're in the wellness woo-woo side, we kind of don't talk about that. Well, the truth is, the lifestyle stuff of what you do every day, right? You go to the gym, but that's the 80%.

Starting point is 00:47:21 That's the stuff that moves the needle. The most, and it's what'll contribute to your likelihood to be of being consistent and the gym as well. So it's got this in longevity. Like when I think of longevity like, you know, and some of the people that we highlight or we admire or aspire to be like the most on social media are just these like, you know, Greek God and goddesses that look amazing, but it's like, you know, I'm in a place where I want longevity. I want to be healthy. I want to be playing with my kid when he's 13, 14 years old and like that matters more than looking like a Greek God right now. Well, there's also this myth and there's some truth to this. So I understand where it comes from, but it's a myth when people

Starting point is 00:47:59 believe it to be 100% true, which is that you, you, the most effective is also always going to be the high, the highest risk when it comes to exercises and workouts. Now, there's some truth to that, the more complex exercises or more of it, beneficial than the more simple ones. But there are ways to take a, like a squat, for example, a barbell squat. We could take a barbell squat, turn it into a box squat, and take away almost none of the muscle building, fat burning, performance enhancing benefits of the squat, but significantly reduce the potential for injury or for poor recruitment patterns.

Starting point is 00:48:41 So that's one example, and there's exercises that are out there like that. So it's not just like, Oh, I got to do the over 40 safe workout, but it's not effective. Right. Because this over here, this dangerous one is way more effective. No, that's not necessarily true. It took some, some finagling, but that's, and that's just how we've been, that's how I've been working out now for the last, I don't know, three or four years. So along the lines of our, talking about our programming

Starting point is 00:49:04 and stuff. Did you bring up the guy that you invited to the studio in his daughter? His his daughter won. What she get? What was the what was a CCS or yeah, was that it? So she, yeah, she won her CCS match. It's pretty awesome. So by the way, when she came in, before he said she was was a wrestler So she's 17. So he brings it to 17 year old daughter Real nice father daughter combo. You can tell they had a good relationship and she reaches out to shake my hand

Starting point is 00:49:32 First off very confidently. You don't get a lot of 17 year olds to do that really cool But then when she grit my hand I was like she either rock climbs or Something because she's got strong firm. It's a firm. it's a wrestler. Yeah, that's bad-ass dude. No, I thought that was pretty nice. One of the best sports you could have your girl do, by the way, period in the story. Unless they did you jitsu, here's why. The self-defense that a girl can get from wrestling

Starting point is 00:49:55 is just, because if a guy is gonna try to assault her, he's gonna grab her. Yeah, just because of the assault of, yeah, I've been able to get out. She could at least get out if not, you know, throw him on his head or whatever. And then another female win of our listeners, I got a DM just the other day. Ladies name it was Tiffany.

Starting point is 00:50:13 I don't know if Doug has her. Yeah, it's right up here on the screen. Tiffany Laramie. Could you read that for me? So, yeah. Yeah, so she's been competing in her first powerlifting meet using only mapped power lift. She is one of two without a coach and felt super prepared and knew what to expect going in.

Starting point is 00:50:30 PRD on her squat and deadlift, her deadlift by almost 60 pounds. So that's close to 300 pounds. Wow. And then she says, thank you for all the amazing programs. You put out. I've been listening for a little over six years lifted through two pregnancies with your programs. It built so much strength.

Starting point is 00:50:48 That's what you do. One of the only, no coach. No coach. Yeah, I love that. Yeah, that's so sick. Yeah. Congratulations, sir. Do you know what I tell you guys? So this weekend, Jessica had the her first, like weekend away

Starting point is 00:51:03 from both kids. So since Daly has been born or whatever, she's never had time away. She come back a new woman. Yeah, well, so did she come back? So she's still there. She's a kid's point. I haven't got a whole of her,

Starting point is 00:51:17 but I know there's a matter of section up there. So who knows? And whatever. She left on Friday, we saw it. Yeah. No, so she took off. So she took off, she went to St. Mary. So she was up said. No, she took off. So she took off during the sanctuary. So she was up there.

Starting point is 00:51:27 Oh, nice. Hanging out. It was just me and the kids. And it's funny. It's like, you know, I spent a lot of time with my kids, but I obviously, you know, she's mom and she's with them all the time. So there was a little bit of separation anxiety a couple of times I had to like, you know, get the shirt.

Starting point is 00:51:41 Yeah, my one year old who just really learned how to talk throughout the day. She was just randomly mama, mama, mama, sorry, mom's out here. You just like, whatever, but I had a great time with the little ones just being the whole day with just them. It's so different when it's just you and them because you just, there's a different dynamic and I was having so much fun with them and connecting. Then my daughter, my teenage daughter was home, so I got to hang out with her a little bit. My mom came over, I get this is funny.

Starting point is 00:52:08 So my mom comes over and is telling my daughter stories about how she met my dad. And I guess my daughter didn't know how like, they didn't date, how my dad had to propose, and then they dated, and they can only go on dates when people were with them. And how they didn't sleep at the same room until they got married by the church,

Starting point is 00:52:25 even though they're whatever. And I hear my daughter in there saying, what? Oh my God. Really? That's how we're. That's pretty true. That's so great. She's like, they want to walk. She goes out. She goes, did you know, no, not went on her first walks with no, no, they would walk and they'd have all their aunts and uncles and cousins and everybody following them walking through the town. I'm like, oh yeah. I said, watch the Godfather part two. That scene is exactly what it was.

Starting point is 00:52:50 You know, it's so funny you bring that up because you've made me think, I wanted to talk to you guys about this before. So Katrina's had the opportunity to do that several times, where she takes off and then leaves the kids. But anytime she does, like, what she'll do is this. This she'll be like, hey, let's just tell me like months in advance.

Starting point is 00:53:07 Like three months from now, I'm gonna do a girls' weekend. We're gonna do this in that. Are you okay with that? I checked your account and I'm like, yeah, that's fine, no worries. No follow ups. I don't think anything. You've already forgot about it.

Starting point is 00:53:16 I already forgot about my personal feelings. But here's the thing that I love about her, what she does is so she will go and organize either her mom or my mom or whatever and book them to come or my aunt and uncle to come. She'll have laid out all the meals. She'll have done everything to like make it so seamless. Now it feels like she's doing it to support me, but I think it has more to do with her anxiety around like leaving the kids, like leaving the kid all by herself me. And I'm always got to tell him an order.

Starting point is 00:53:45 Just to change. It's like this is for breakfast. And this is what you feel. Now are you happy that she does that? Or are you like, let me alone, I'll take a little. No, I appreciate it because it does just make it that much easier. Bro, I'm a rookie.

Starting point is 00:53:54 Because you're really good at that too. Well, here's a deal. I'm with my kids a lot and I play with them and all that stuff and I take care of them too. But this is, I'm a rookie with the schedule stuff. The schedules, the routines, the nap, what time exactly they have to wake up. And wait a minute, she had this much milk

Starting point is 00:54:08 and whatever, I'm a total rookie. So as I'm doing it, I'm like, she literally made a list for me to follow. Yeah, yeah. I'm a little bit more. She does that and I appreciate it. Like as much as I know that, like, oh, I can handle it, just it's one lot.

Starting point is 00:54:19 And that's when she says me, she's like, listen, I know how busy you are with work and everything else. I thought I wanna make it as easy, which is so smart because then it sets her up for being able to go do it again. Where I'm like, listen, I know how busy you are with work and everything else like that. I wanna make it as easy, which is so smart because then it sets her up for being able to go do it again. Where I'm like, no big deal. I'm like, wow, that was easy. Max and I just hung out.

Starting point is 00:54:31 I had everything already done for him. So she set the table for herself to be able to do that whenever she wants, right? Cause then if it's easy like that, and then I had the support of my mom or her mom or my aunt and I'm sure that. Now, do you, okay, well Max is young, but like I use that opportunity to show my boys

Starting point is 00:54:48 like more crazier action movies. And like, there's the, the way past the threshold kind of stuff, you know, like comedy. You gotta make it exciting. Yeah, we always break at least one rule. Yeah, for sure. There's something like this.

Starting point is 00:55:02 This is my dad's life. He's just playing nightmare game too long. We watch TV in the bathtub or we eat. We popcorn before dinner. You know what I'm saying? We do something. We do something we're not supposed to do. This is my dad.

Starting point is 00:55:14 Yeah, that's a bad rap. You know what I mean? Yeah, it's my kids. Yeah, his mom's complaining about it. You've heard this right? Oh, back down the stairs. Yeah, you know, like, that's like the little tussle in the house right now is that like Katrina's like getting on to me

Starting point is 00:55:27 But they're like listen, I can't I'm not gonna be the bad person all the time So she's like go ask your father and your father's gonna tell you the same thing I just told you that get like that look like like you just put it back on her. Yeah, I want to see Yeah, yeah, mom really doesn't like it She's a hard time. She tells me what to do I don't know me and you together, bro. We're the ones. Oh, wait.

Starting point is 00:55:48 She's not around. Good. So good. I don't know. I had him a couple times he watched YouTube with me because he was calling out for Jessica or whatever. And I was like, ah, so I totally cheap, right? Easy.

Starting point is 00:55:58 Here, watch this car racing video or whatever. So anyway, she comes home. And she knows, I told her, I give her updates or whatever. But when she comes home, he's like, Mom, put it on YouTube. She's like, you know we don't watch YouTube. She's like, oh, papa, I was letting me watch. I'm like, listen, I know I already told her.

Starting point is 00:56:13 You know, so it's okay, but I look at him like, you train her. Yeah. I'm like, bro, it's what you're trying to do. Yeah. I have to have that with Maxwell time, bro, come on. I'm thinking, we missed this pack, you're not supposed to, or I'll tell him like, listen, don't tell your mom.

Starting point is 00:56:25 And the first thing's, mom, dad told me not to tell you. Bro, I defeat the purpose if you go tell her, run away. Oh, man. That's good, though. I've had this sense, so we took the kids to get their haircut by Vicki. And like, Ethan's at that age now,

Starting point is 00:56:40 or he's like really trying to assert his independence of like his style on all this time. Like, you know, I had a little bit of influence back where he's like really trying to assert his independence of like his style and all this time. Like, you know, I had a little bit of influence back in the day and they would get a nice fade and a nice clean cut, you know, young man. What's you on now? Dude. And so he, we compromised, but he has this like sort of hyperdollet.

Starting point is 00:56:57 Oh, that's fine. It's like, you know, right here in the side. So you just have like the, the sideburns like right there and then it goes about to hear and then the rest of it is kind of like tapered off right there and Just looking at him. He looks older already, and he looks like a punk And I'm like I'm trying so hard not to like like roast him, you know like the whole car right? Um, of course like he likes haircut for once. He likes his haircut Like reminding me and I'm just like He likes haircut for once. He likes his haircut.

Starting point is 00:57:22 He had a reminding me and I was like, okay, okay, okay, okay. Yeah. I didn't say anything. Tried so hard. And like I'm still on a roll. I'm like, it's gonna come out though. I can't help it.

Starting point is 00:57:32 Did I ever tell you guys my uncle, so my uncle Casey, who works for the company, right? You guys know Casey, right? Oh yeah. He, I was, I don't remember what grade, I had probably in like six grade or something like that and I went and stayed with him for a weekend or whatever and back then was when you know Ducktails were popular

Starting point is 00:57:49 And I had one like this long He's fucking came and snipped it off He straight cut it off I cried and was so I brought like six grades Bro, I like six grades. I'm like, without you without saying anything. Yeah, yeah, cuz it was teasing me calling. What is that ugly thing? Rob, Rob, Rob, Rob. He was just razzing me and razzing me.

Starting point is 00:58:11 I'm like, leave me alone, leave me alone. And son of a bitch cut it off. Wow. Travertize me, dude. To this day. This is it. I can see him. It's not a funny story.

Starting point is 00:58:21 Oh, yeah. That's the worst thing. I think it's a kid too. Like I'm not talking about. Imagine how long it's going. It's going to be like years, though. I think you're probably going to go with. Oh, yeah. That's the worst thing. I think as a kid too, like I promise. I'll show you a long ass time. To me like years, I think you probably grow up that long, dude. And then he just straightened one. Get over here.

Starting point is 00:58:31 Get to it right off. Take that ugly thing off. I wish I could, do you have a picture of that? I could probably find one. Oh, that's sad. That just sounds like his MO. I could 100% see that.

Starting point is 00:58:41 And then him that's like no remorse, too. This is care. I'm crying and he's like oh Suck it up. That shit was ugly. I did you a problem favor. Yeah, all right. Come on. Let's go. Oh Stop crying your trouble I had that impulse like in me and I'm like I kept it at Broken traumatized me forever. Not gonna do all the old styles are coming back So there's the mullet today one of the kids, you know, we were at the school.

Starting point is 00:59:05 He had the lines trimmed into the side of it. Yeah, that was like a 90s thing for a second. Yeah, yeah. I'm seeing the lines and the like blocks. And I'm seeing the big pants. I go all the way down. That's actually hype, you know? So I actually ordered a pair of

Starting point is 00:59:19 the jeans or things happening. I ordered a pair of Nike. You know what I'm gonna see me though. I was actually wearing it yesterday when the boys were over, but I have a pair of these, these Nike's I'm gonna see me though, I was actually wearing it yesterday when the boys were over, but I have a pair of these Nike's. They did a collab with Stucey. I love Stucey, I love Nike.

Starting point is 00:59:30 And that's the, they're massive. What? They're like super big and baggy. Like the way we used to wear them back in the days. What they call it? Didn't they have silver tabs? Aren't those silver tabs? Yeah, we used to buy silver tabs like a size 48 and cut the bottoms and then you have to

Starting point is 00:59:46 get a quarter-oiser right now. That's like a big thing. There's a corduroy pants. I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'mray was the thing when in the 80s, when we were little, little, right? Running in Cordray's terrible. He's like, he's like, he's like, he's starting to fire up. He's like,

Starting point is 01:00:12 he's like, he's like, he's like, he's like, the generation now is this kind of interesting because, and I think this has a lot to do with the internet and just like that there can, there's community,

Starting point is 01:00:22 it's easier to find your community of people that they're like, everything is acceptable. Like every, when we're kids there's community, it's easier to find your community of people that everything is acceptable. When we were kids, you were categorized. If you had to be here or you're here, we're now I think there's so much diversity and there's so many ways to get access to someone who's like you that it just offers a, which is probably a healthy thing,

Starting point is 01:00:45 I think, for kids that there is a bit of this, like be who you want to be and it's okay, and everybody's gonna do it for any idea, really. At this point, it's been honest. Yeah, I was a, what were they? Stoner's Jocks, there's like a Hater's, Rocker. We had, okay, yeah, I was gonna, actually we were talking about schools,

Starting point is 01:01:03 I was like thinking, and we had Cowboys. You guys had Cowboys? That's what mainly I was gonna, actually we were talking about schools. I was like thinking and like, we had cowboys. You guys had cowboys? We had cowboys. That's what mainly I was. That's what I was talking about. We had no kid cowboys were hit. We called them dirt, but they were like, that's not sick.

Starting point is 01:01:16 They're like the Maryland so far. I know, she was saying. No, that's not the four kids. It was like the Maryland Manson emo kids. You know, that's the four kids. Well, I mean, those are just emo kids. Yeah, they're like the emo kids. We call them the four kids. It's like the Maryland Manson emo kids. Oh, well, I mean, those are just emo kids. Yeah, they're like for God's, we call them God's kids. And then skaters, skate servers, yeah.

Starting point is 01:01:31 But so, I mean, if you're a jockey, you kind of just embodied whatever version of that. So you had like, jock goths, we had like, jock. Really? Yeah, like cowboys, like it was weird. Yeah, so I'm in San Jose. So we had for shirt cholos, the cholo crew, then you had the skaters, stoners, rockers, and the jocs. Those were like the five. And then we're like,

Starting point is 01:01:52 it was like everybody had a uniform. That's how crazy. Oh, that's how it was for us, too. It was like you had to dress like we had a fact. I have a corner of the picture. Yeah, just devoted to you. I have a picture of us. So they had a quad, what we call the quad area, right? Which is where everybody like congregated for brunch and like for like the recess and all of some of the everybody hung out and everybody's in their click and you can literally, there's like a uniform.

Starting point is 01:02:13 Like you knew. It's not weird. We make tribes. Even when there's none exists, we have to make a tribe. Oh yeah, that's fun. I have friends and you know, each one, hang out with the dirt's rule a bit. Yeah.

Starting point is 01:02:24 So I was like, there's a kid, I had friends in every bit. I floated. Yeah, I floated too. So I got along with everybody and every click or whatever I thought. We make fun of the other ones, then I go over there and make fun of them. But when you fit in all of them,

Starting point is 01:02:38 you kinda don't fit in any of them. That's true. That's true, that's true. Was that, was that Confucius? Yeah, I don't know. Confucius. Shout out. Another was that? Was that Confucius? Yeah, I don't know. Confucius. Shout out. Another one?

Starting point is 01:02:48 Yeah. Did we do a shout out? Well, I shouted out. You know who we should shout out, Josh? Josh, when you catch, you are my pump Josh. You're adding this, you're the man. You got two gold medals. You won, yeah. Yeah, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he, he He is, he's a component, it's not components. Yeah, not components.

Starting point is 01:03:05 Don't smoke your components. Yeah, through. Organify is one of our favorite supplement companies. Number one, their products are organic. Number two, they know how to make the best formulation. Their labels are very transparent. And what the bottle says it has, it has. They have great products for athletic performance,

Starting point is 01:03:24 for health, for cognitive function, and much more. Go check them out, get yourself a massive discount. Go to organify.com, that's O-R-G-A-N-I-F-I.com, forward slash mind pump, use the code Mind Pump, get 20% off. All right, back to the show. Our first color is Maddie from Spain. Maddie, how you doing? How can we help you?

Starting point is 01:03:44 Hey there, so excellent to meet you guys. Wow, it's so exciting. I'm actually from Miami, correction, but I am in Spain right now playing water polo my first professional season. So I'm just a little frustrated as an athlete and I've been listening to your podcast since the beginning of this year actually found you

Starting point is 01:04:02 when I was in Barcelona, because my second love is definitely weightlifting apart from water polo and I found you guys and I'm like wow I can really still enjoy listening to you guys and yeah so anyway let me just get to it. I've played D1 for five years on the type of athlete that always goes pretty above and beyond. And so it's pretty regular for me to have two, two days, three days, and be grinding and feel good. I'm in the gym, I'm swimming and I go to practice. But I transitioned over here. I'm entering now my fourth month, we're midway through the season. And I am more injury prone and tired than I've ever been in my entire life. And I just need to, need to figure out why.

Starting point is 01:04:49 Because I feel like I haven't really changed too much, like workout wise or programming wise, what I do. And even the sessions, the practice sessions are more technical and not so much, you know, the work that I'm used to and I was training in Miami and in college. So, yeah, I feel like I'm doing less than ever, but I feel like worse than ever before. Okay. I need some guidance. I'm really glad you gave us the right context because it would be a different conversation if you became pro and then increase the intensity or the volume, not where you used to, and then you would say something like this. By the way, for people who don't know, some of the most insane volume and training sessions

Starting point is 01:05:35 ever. They have a water pool of it. Yeah. You guys have it. Yeah, and so, and you've been doing it for years, so your tolerance is very high. Okay, so for the average person listening, like Maddie can take a lot, she's been training for years at these ridiculous levels. Okay, so the first thing I would do is make sure there's no nutrient deficiencies that

Starting point is 01:05:54 have started to occur. One of the hallmarks of a nutrient deficiency is just all of a sudden you feel like your body isn't recovering like it used to. So I would get a nutrient test and test the obvious ones, your iron levels in a woman that's important to test, especially for menstruating, vitamin D, your electrolytes, you were gonna say something?

Starting point is 01:06:15 Yeah, but I actually just, there's so many mixed factors and I know I have all this external stress on my body from moving to a different country, time zones, different, everything, but I had lost my period this past year and then I got to Spain in the first month. I got it back.

Starting point is 01:06:32 Okay, that's not a bad sign. In fact, that's a good hormonal sign, but I would test for nutrient efficiencies. I would start to optimize sleep. And in the meantime, the thing you have to consider, and this is a challenge that a lot of people will run into, is they'll say, I should be able to do sleep. And in the meantime, the thing you have to consider, and this is a challenge that a lot of people will run into, is they'll say, I should be able to do more. I should be able to feel different.

Starting point is 01:06:52 But what that's denying is the reality of what's going on, and if you continue to do that, right now what you're doing is obviously inappropriate, for whatever reason, we're gonna try and get to the root of it. So as you're trying, as you are trying to figure that out, maybe it has to do with optimizing sleep, maybe it's about potential nutrient efficiency or dietary adjustment.

Starting point is 01:07:12 It could also be cumulative stress just over time. It could also be this, Maddie, it could be that you maybe for so long have trained and have brought yourself to the line of what you can maximally tolerate, that the move and the stress of the move was just enough to tip you over and you haven't given yourself your body a break. Still working through it.

Starting point is 01:07:33 Yeah, you just haven't given your body the space to go back to, you know, to be able to heal from that because maybe you've been on the go as soon as you got there. So I would definitely test for nutrient deficiencies. I would look at my sleep. And then in the meantime, I would reduce my volume and intensity until you started to feel better. Because injuries and feeling fatigue are hallmark signs of doing too much

Starting point is 01:07:56 for what your body can handle at that moment. Anything you've done different nutritionally in the last year? The last year, I actually was working with a bodybuilding coach for three months and I in college I tracked my macros for five years, so I'm pretty practiced. Now I don't track or anything like that, but when I came to Spain, you know, like everything is pretty different. I can't really find like a package of lean ground beef anymore.

Starting point is 01:08:20 So I kind of have to, there was like this month period of maneuvering my nutrition I found my egg white I found things that work for me But now I feel like I'm pretty much on track with exactly pretty much the same things. I was eating prior Okay, and I still I brought over all my supplements and that I wasn't stopped in the airport But I brought I have all my supplements still I just started taking creatine because I'm thinking, you know, what can I add? Yeah, it's a good choice. There's also this possibility too,

Starting point is 01:08:51 that you've just, like, kind of what Sal was alluding to, what we've been pushing the body to that limit, or maybe even potentially over that limit for so many years. And you've been young and resilient and you've been okay, and just the added stress of traveling and moving now and also the body finally saying, hey enough is enough. It's like it's time that you take care of me a little bit and scale back on what I'm doing. Like, there comes a time where all of us can't handle what we used to do to ourselves.

Starting point is 01:09:17 It's just, there was a time when I felt like I could play basketball for four hours, lift weight seven days a week and wake up the next day on four hours of sleep and feel fine. And then eventually I couldn't do that. And so that happens for some people at 24. It happens to other people at 34. It happens somewhere in the middle for some people. And so, and the volume of training

Starting point is 01:09:40 and that you guys handle and intensity is crazy. I've actually trained a couple water polo players and they were actually one of the horror clients for me because I felt like I had to just hammer them for them to see results. Like they, because they already punish themselves so much at training. That's four hours a day.

Starting point is 01:09:59 That the intensity and volume of training that I was used to training on a normal client, they just wouldn't respond because it was like too low of a level. So it always blew my mind. You know, Maddie, here's the other part that I want to comment on. Because you look, okay, from if I were to look at you and if you were sitting across from me, it would not be obvious to me that you're that you've over trained for too long. You look healthy. You're obviously still young. I don't think you're past anywhere past the what would be considered prime.

Starting point is 01:10:24 You're obviously still young. I don't think you're past anywhere past the what would be considered a prime But I want you to consider this as well the stress is can be physical. It could also be mental and You're probably the kind of person that train you that the level that you train that you probably ignore stress and you push yourself forward no matter what But there could be the added stress of being a professional, right? So you compete every time you move up a level, there's a new added like pressure on yourself, right? Like high school to college, there probably was a transition. Now you're college to pro. So now you're getting paid to play. This is now your career. You're competing with the world's best. That is an added

Starting point is 01:11:02 stress on you as well. And it also can take its toll. And so if you've already been training at that limit, you add the move, new country, new language, new world on your own, and then I'm a pro. Now you've overwhelmed your body because you are already training at that limit. That's why you see people like LeBron, James spending and investing so much money

Starting point is 01:11:22 in recovery tools and interventions and things like that. Like, how are you doing massages? Are you looking at red light therapy? Are you doing, you know, like looking at all the other options in terms of like added resources to sort of bring in to your recovery process? Obviously, sleep's gonna be the biggest factor to that. So I don't know how many hours consistently you get,

Starting point is 01:11:43 but I know the move has shifted that and you're circadian rhythms a bit off. So I mean, there's probably a little bit of lag there to begin with in terms of how you're feeling. But really, like, if this is like your career, this is something you're at such an intense to Salis Point position now where you have to like think a little bit more exclusively. How can I bring that part up to meet the demands of me actually having to perform at a more intensive level? Yeah. You know, the good news here, I'm going to sell this to you now, Maddie. Here's the good news, right?

Starting point is 01:12:15 There's a level of training that you, an intensity, volume, and frequency that's required to get your body to progress. And then there's a level that is required to maintain. The level that is required to maintain is a lot less. So, and the reason why I'm telling you this is, what I don't want you to have to struggle with, which I know this is what it is, is you're like, oh my God, if I cut back on my training,

Starting point is 01:12:37 my performance is gonna drop even more. Like I can't cut back. But what's happening, the reality is, your performance is probably already dropping because it's too much. So what will actually happen is, if my guess is correct, if you cut back appropriately, you'll notice an improvement in performance, not a reduction.

Starting point is 01:12:55 So that's the first place that I would go is I would cut back on some stuff, for I would still show up to practice and stuff like that, but maybe cut out the lifting for a little while, or cut the intensity of the lifting down by 50%. So you're literally in the gym just practicing the movement, just to make things feel good. And do that for like six weeks, eight weeks,

Starting point is 01:13:17 for however long it takes, we just start to feel like, oh, I feel like my old self again. There's also, I mean, I'd not have to turn this into like a therapy session or anything, but piggybacking off of what Sal or the direction he was going, there's also, I mean, not to turn this into like a therapy session or anything, but we do piggybacking off of what Sal or the direction he was going. There's also factors too. I mean, you moved to another country like how are things with family, how are things with dating and relationships, how are, because if that is also become stressful for you and

Starting point is 01:13:39 you're kind of bearing it and you're not dealing with it and that will also surface as stress and complicate everything that we're talking about now too. So at a lot of times with professional athletes, it's funny that we're having this conversation. My buddies and I are all big basketball fans and we follow the warriors like crazy and there's an athlete on the warriors team Wiggins. And last year he went out due to family issues and he's returning. He's never been the same. Like for a year of playing basketball,

Starting point is 01:14:07 he's just never returned to that all-star athlete. And one of the things I was saying to them was I met him, whatever he went through, whether it's dad dying or some stuff happened with his wife, like the lot of it's not public, it seems like he hasn't worked through it because it's manifesting in his performance on the court. And so I don't know what potentially also could have happened

Starting point is 01:14:27 in the last year or so, personally with you, with relationships or family or things like that and with the move, but if you've got that and you're kind of just pushing it down and bearing it, it'll manifest itself in your performance in the gym and in your sports. Matti, when you, did you know anybody went to Spain when you moved there, did you move there went to in Spain when you moved there?

Starting point is 01:14:45 Did you move there with family, friends, or is like on your own? Here's, here it is. I actually, I know a couple professional players, but they're in Barcelona and I'm in Valencia. So I'm necessarily see my friends. And the language barrier has been hard. Like I'm Cuban and I'm from Miami,

Starting point is 01:15:02 but Spanish, like Spanish is different. And Spanish people are very different. But to whatever God's grace, I met somebody the first weekend. I'm actually like, yeah, I'm in a good place with my relationships status right now. So that's been really helpful. I think that if I didn't have that, I might have had to return home because there's no way I can handle all these added pressures. Like you guys are saying, and my family is actually visiting,

Starting point is 01:15:33 again, by God's grace coming this week. So I think in my case, for sure, like I actually have been trying to dial back in the gym, like I'll go, yesterday I just went in and like did a bunch of mobility stuff for an hour. I swam 1,000 yards and I just did a bunch of mobility, which I added in just to sustain going to the gym. My mind is like, okay, hit your protein goal. I get more than enough sleep.

Starting point is 01:16:02 I don't know if that's a problem, but I can't help. Like I have to sleep because I have no energy throughout the day, but for practice. And then I walk into the gym and I get three quality lists, like all squat deadlift and I'll do the leg press and like, you know, push, do a double drop set on the last set and like push myself there, but I don't have energy for anything else.

Starting point is 01:16:23 And I used to be in there doing anabolic three full-body days. And now I just don't have the energy for it. And on top of that, I'll go to the our process of workouts. And which when I arise, I thought they were so easy, but now I'm here. I'm doing all the things I always did. And now I'm arriving to all of these workouts and everything is so much harder. And, um, Maddie, yeah. Maddie, if you're being honest with yourself, would you say that the, that the move, uh, has been, a challenge, that's been a challenge, it's been a growth, a growth period for you. Yeah. Okay. For sure. Okay.

Starting point is 01:16:58 The environment for sure. That's what that's what's doing it. Okay. So here's what I want you to do. Okay. I want your back way off for a while back way off So go to the gym just do mobility But by the way, here's the reality if you don't your performance is gonna drop as already is you're already noticing that so So there's no you're not trading You're not gonna trade performance for what I'm about to say or what I'm recommending you're actually gonna gain the odds

Starting point is 01:17:22 That you'll gain performance from a tire. So I want you to back away off. When your family comes to visit, I want you to do the bare minimum practice and training during that week. And the whole thing for you is replenish your soul. Stay with your family, love your family, hang out with them, rebuild that, okay? And back off for a while until your body tells you,

Starting point is 01:17:45 huh, I think I'm starting to feel good. And then don't jump right back into what you used to do. back off for a while until your body tells you, huh, I think I'm starting to feel good. And then don't jump right back into what you used to do. Ease. Ease back in. But I need you, you're gonna have to back away off and it's gonna have to be more than one workout. You're probably gonna have to back away off for like a month or two months or something like that,

Starting point is 01:17:59 where you're just kinda letting things catch up a little bit. Okay, and you won't notice a drop in performance. The odds are you're gonna notice an drop in performance. The odds are you're going to notice an improvement in performance by doing what I'm saying. I don't think that you need a program from us, but I would like Doug to put you in the private forum. So we have access to you and I'd love to hear. Give us updates so we can keep coaching you. Yeah. Oh, so yeah. Thank you. Yeah. I actually listened to one of an old podcast. I don't remember the woman's name, but she came on.

Starting point is 01:18:29 And she had all of these gut issues. And she couldn't use the restroom. I don't know if you remember. It was a long time ago, because I've been scrolling. But I just knew you guys could just push me in the right direction. And maybe it's not nutrition You know that I'm always stressing about the nutrition piece, but maybe it really is just the stress and

Starting point is 01:18:51 I think so man, and you sound like You're pretty close with your family And you move to another yeah, so you're Cuban. I'm Italian very similar culture. We're very very family-centric You moved away new country. you don't know your family, that's a massive stress, no matter how tough you are, and you're tough to play at the level you do. That's a huge stress, new place, living on your own, new country, don't know anybody.

Starting point is 01:19:15 And now I'm a professional, I'm getting paid to play. This is totally different. Like, 100% that's gonna have an effect on you. For sure. So, and that's where I'm heading right now. You don't look like you have a nutrient deficiency, you look very healthy, and the fact that your period came back

Starting point is 01:19:31 points to that it's probably not that. You can still get attested, there's nothing wrong with that, but I think it's just too much. You can't take your train nutrition's pretty much in tune when you're getting sleep, so yeah, I mean, this is kind of where it looks like is the biggest source. It's just a lot of stress right now in this period of time.

Starting point is 01:19:51 And believe it or not, hardest thing to tell an athlete is believe it or not, pulling back on some of the pulling back may actually result in you getting more. Yeah. And that's not going to get off from your coach. That's why. Yeah. That's so counterintuitive for the athletic mindset to hear that But you know when you when you're reading all these signs that you're reading that that's what your your body's trying to tell you that

Starting point is 01:20:14 It's trying to tell you that and whether we hit it on the head somewhere or we maybe there was something We didn't even uncover but it doesn't matter your body's telling you that it it's, there's too much stress. I mean, there's too much. Too much right now and pulling back a little bit on everything is what's going to result in actually more results for you. So trust the process, I'm gonna have Doug put you in the forum and then we'll stay in touch, all right? Okay, thank you guys so much.

Starting point is 01:20:38 I'm so appreciative. Thank you. You got a matty wanna shout out your team real quick? Oh, shout out. I'm a waterfall to the other, but also Lestal water follow up to the L.F.A. Govards. Thank you.

Starting point is 01:20:50 Hi guys. Thanks. The two most hardcore type athletes in terms of just the training, the just the beat down that they take. All in wrestling. Water pulling wrestling. Man, they beat the crap. It's actually really interesting.

Starting point is 01:21:05 So I still help you know, oh my God, I'm gonna draw a blank on her name right now, but she's been in our program. I still help her and she's with X water polo. And so and she it's really, she is trained her body to handle. Oh my God. That's so much. They're the pull twice a day.

Starting point is 01:21:21 Total four hours. It's so hard for me to move the needle sometimes with her physique because she's trained that way. And it's almost like she needs that to see any sort of movement. But a lot of things that we've had to do is I've had to tell her like, hey, I'm gonna scale you all the way back

Starting point is 01:21:37 to three days a week. We're gonna go on a bulk for a while. You need to get comfortable with putting a little bit of body weight on for a while. Like, it's like I'm a great story. No, no, I can't believe Alexis. Jesus Christ. Oh, right, right, right, right. She's while. Like, it's like I'm about grace, are you? No, no, I can't believe, Alexis. Jesus. Oh, right, right, right, right.

Starting point is 01:21:47 Oh, I don't know that. Yeah, she's a water puller. Oh, yeah. And she has that mindset. Everything makes sense. Yeah, she's built, they're built almost identical. I mean, they look a lot alike and she's got that same mentality.

Starting point is 01:21:58 And so it's hard for me to get her to kind of pull back. But she'll stall and she'll get in places where she's stalling and it's like, there's no reason why our calories are low. She's, and she's like, her body will stall out. I mean, checking all the boxes from what we can hear is just like, that's the thing. It's like, well, we look, we, we, for some reason, we don't consider, well, maybe we do, but I think a lot of under estimate, the mental strength, yes. Like, it's not, we don't consider we underestimate, yeah, underestimate that. That's why I was like, I don't want to get into a therapy session with you.

Starting point is 01:22:28 No, it's not as tangible, but listen, you you you break up with somebody or you move to another country and you're very close to one of your family members and now you don't have that anymore and you're into a new profession, a new team, a new everything. You get to perform because they can fire you. I mean, it's just yeah, I mean, that's that's very stressful. Look, if you're about to do a lift, think about this way, you're about to go hit a, hit a lift that you think you can hit. And you get really bad news. One minute before, do you think you'll be able to perform as much? That's how much of an impact that mental stress. We were literally just talk, so it's like the story I was sharing with you was last, this true story. Like I was just talking to my buddies about this,

Starting point is 01:23:05 about Andrew Wiggins for the Warriors. And there's something going on with it. We're over here like speculating because we don't know his personal life. And it's like, but we know he went out last year because of a very personal thing that he disappeared for like a month and a half. Yeah, dude.

Starting point is 01:23:16 And it's like, dude, if you don't recover from that and that's still there, I almost think it's worse than physical stress beyond the body. It can hit the bat body. Well, you know why it is? Cause it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's think it's worse than physical stress beyond for the it can hit the back body well You know why it is cuz it's it's linger Can't see it correct feel it. Yeah, and it just stays there. You get through it right right Our next colors keen in from California. What's happening man? How can I help you?

Starting point is 01:23:35 Hey, what's up guys? I first want to say I've been a fan of your podcast for well over two years now And I learned a lot both through your content and your programs. So thank you for that. So I'll jump into my question. I am a first year college student at San Diego. So I sleep in the dorms. So over the past three years, since I've been listening to you guys, I've really tried to down in my sleep habits, like maintaining a consistent sleep schedule and using Gula blockers two hours or four bedtime. and despite keeping these habits in college I do find myself waking up periodically during the night due to roommates coming in and out of the room and like Noise outside the door and stuff. So I understand this out of my control. So

Starting point is 01:24:19 I'm a very life sleeper. So I would do wake up easily to small noises So I can still fall, I can sleep pretty easily. I'm still curious about how these little interruptions can actually negatively impact my sleep cycles. And shall I be concerned about this and are supplements like melatonin or magnesium even more considered? No, I actually got some pretty, I think I might have some... Yeah, I could couple things for you too. First of all, by the way, I want to point out that you're already ahead of 99% of people. So the fact that you're in that first year, yeah, first year calls in the dorms and you're actually trying to

Starting point is 01:24:51 get good sleep. You're already an anomaly, bro. You're already on the right track. I wasn't doing that till two years ago. That's a. Yeah. Can you fall asleep to, um, can you fall asleep to white noise? Have you ever used white noise before? So I actually do that. Um, I do have an air pod pro, so the noise cancellation does help a lot, but, um, I mean, honestly, like in the middle of the night, I sometimes guys and I'll start hearing noises outside of my whole way and stuff. All right.

Starting point is 01:25:19 So look, Kenan, I don't want you to wear AirPods while you're sleeping because of the, if you, if that long of exposure and radiation, probably not a good idea, probably, okay, I know people are gonna hammer me for this, but the data's not clear. And I don't think it's gonna have a positive effect on sleep as well. So I would switch to ear plugs or like things that help to help you.

Starting point is 01:25:44 Do you have those? I was very light sleeper. I switched to ear plugs or things that help you. Do you have those? I switched to ear plugs before college and that was the only way I could sleep now. So, I mean, that's the thing. To have those little interruptions and everything, it would totally disrupt the next day for me. I would have a hard time groggy all day

Starting point is 01:26:03 until I started wearing ear plugs. So, it definitely worked for me. Yeah, and they sell some really, really, really nice ones inexpensive that are really good on Amazon. I know this because my wife uses them since I snore. So earplugs, I mask, white noise machine that you put next to your bed. And they're really cheap.

Starting point is 01:26:17 And you literally like, people use this for their kids and their babies and whatever. And so you put a white noise machine next to your bed, turn it on, it won't disturb anybody who's coming to what, it's in the middle of the night anyway, so your roommates approach, I'm sure they'll be cool with it. Ear plugs, I'm ask, and that's it, supplement wise. There's not really anything that'll help.

Starting point is 01:26:35 And unless, I mean, it could, but if they don't walk in and out, if there's no noise, do you wake up on your own, or is it just because you're here to noise? Because I hear your noise. So then yeah, I don't think it has anything to do with milk, anything like that. So that's it, dude. I'll go, I'm ask ear plugs get really good ones and a white noise machine. And then if you're like, oh shit, am I going to wake up with an alarm clock?

Starting point is 01:26:58 I got one more thing for you. They sell these little fabric wristbands that you can wear that you can connect to an app. And it'll, the alarm will go off and it'll buzz on your wrist. So because you have the ear plugs, you might not be able to hear an alarm. The buzzing on the wrist will wake you up. I use that because my one-year-old daughter sleeps in the same room with me

Starting point is 01:27:19 and I can't use an alarm because it'll wake her up. But this little wristband thing buzzes and then I wake up and it doesn't wake up anybody else around me. I think those would be kind of- I mean, I would never push you towards melatonin, but I definitely think there's some value and at least trying out the magnesium

Starting point is 01:27:35 or mellow supplement just because that was a big game changer for me. And I actually feel like a sleeper- You're a lot of people are deficient in those. Yeah, if you're deficient in that, I'm like, I am, I sleep deeper because of it. So those. Yeah, if you're deficient in that, like I am, I sleep deeper because of it. So it could, even though it's the noise waking you up,

Starting point is 01:27:51 if you're deficient at magnesium and then you take that, it'll help you get into a deeper sleep, which- Faster, maybe. Yeah, and then the white noise thing, so the way that the science on that's really fascinating to me, like how that works, you might think that in your ears would necessarily be better, but what the white noise does is it actually drowns out the other noise. I don't know if you ever heard me talk about this, but I used it for my dogs during fireworks. It was the craziest thing ever. It's like I could

Starting point is 01:28:16 have the dogs in the house and fireworks should be going off crazy. And all I had to do was put the white noise by the by the window because it would drown the fireworks out within the white noise. So then when it gets to them, they don't hear it, they don't have to put the white noise. The way it works is the wild hot work. Yeah, it works for babies, it works for adults, and the science, I mean, it's the abrupt change in noise.

Starting point is 01:28:39 So like if you fall asleep with the TV on, you'll wake up when someone turns it off, right? It's the abrupt change. And what white noise does is it gives you this constant kind of sound, you'll wake up when someone turns it off, right? It's the abrupt change. And what white noise does, it gives you this constant kind of sound, you can use waves, some people like the sound of water, but something constant, then little noises that happen in the background are less of a signal that tell your brain to arouse, to wake.

Starting point is 01:28:57 So, so you wake up at all, to temperature, like do you get hot and all that as well? Because, I mean, obviously it's a bit more of an investment, but something like our eight sleep, to be able to monitor your temperature for me, if I stay cool, I could totally sleep through like a log. I'll just, I'll be out.

Starting point is 01:29:17 And so a lot of the noises don't affect me quite as much when I'm in that deep sleep. Yes, I've been hearing you guys talk about the cooler or the A sleep for a long hour now. So I've been actually thinking about it just down into the doors right now. So I didn't feel like, you know, I should have that in my dorm. Yeah. So I actually move into a carbon maybe. Okay. But yeah, I would definitely try investing in that when I, I mean, it's Christmas time right now. Not a bad idea to ask for something like that. It's kind of a big, it's like a big gift, but

Starting point is 01:29:42 kind of a cool one, dude. But I mean, like, that's a good flex to your roommates. But I'm ask ear plugs, white noise machine, and then the wristband, like, buzzing the lorum, I mean, literally, like, all of those are super inexpensive. And then the other thing is, I mean, I'm assuming you listened to us, you probably work out relatively consistent, but I'm a big, there's a big difference in a day that I lifted, and I sleep versus a day that I don't so I mean stay on top of your You're lifting too that makes a big difference if you haven't already. Yeah, I've been yeah, I've been working out like around five days a week So I definitely do know the difference when I do have a good lifting. Yeah

Starting point is 01:30:16 I that's the host a lot. Yeah me too. Good deal. I'm sorry room needs to be more quiet Hey, do just a fact that you're trying to fix this right now is already your ahead of the game, dude, because it's yeah. Yeah. Thank you. Scott. Thank you. Yeah. You're from your programs. Also amazing to us. Thank you. Appreciate it, bro. Thank you. Good luck. Yeah. I mean, uh, there's a college kid. We probably should have threw him something free. Yeah. You know, we didn't talk about workouts. No, I didn't. I mean, when you can you email them right after I dug. Yeah, ask him a program. He wants to give him some for a few of them already. But yeah, I mean, listen, okay, earplugs, they make

Starting point is 01:30:51 really good earplugs. They're comfortable. They really make a big difference. I have to have those. Yeah, it's just and then the white noise machine and I'm if I slept, if I had it, it's sleeping room room, it's it coming out. That's 100% what I would do. 100%. I mean, I think it's cool that he's trying to do that in college, you know what I'm saying? I know. You know, so I don't know why I'm this, I dated this girl, I remember when we were dating,

Starting point is 01:31:12 she went off to Cal Poly and we were, we tried, this is like my first attempt in a long-distance relationship. And I'm like, so what am I like a 17, 18 years older, what are I thought, and you know, dating this, you know, she's in a sorority, she's in the dorms. And like, we'd be on the phone at like midnight or one. And like, you'd hear dudes coming in and tackle

Starting point is 01:31:31 and tickle her on the bed and say, Oh my God! I remember just being a fucking young kid boy and being like, yeah. Stop it, John! Yeah, yeah, dude, just, what the fuck is going on in there? Oh, it's my roommate's friend.

Starting point is 01:31:46 John, you know my inner silence is mess with me. I don't know why that memory just came right now, but I just thought it was just maybe think about that. I'm a similar experience to John. Oh, yeah. It's co-ed dorms, dude. It's like it's just weird. Like, you know, they've never interacted before.

Starting point is 01:32:02 Kind of vibes. Yeah, yeah, dude. It's a red memory that's just here right now. Yeah, dude've never interacted before. Yeah. Yeah. Yeah. That's a red memory that you sit right now. Yeah. That's hilarious. Our next caller is Kyle in Oregon. Kyle, what's up, ma'am? How can we help you?

Starting point is 01:32:14 Wow. How's it going, everyone? Hey, hey. Pretty good. Pretty good. I got to say, it's such an honor to be speaking with you three. I've been a fan since 2018. I've been listening to you guys and you've helped me out so much on just my fitness and just my outlook on life. Help me be like a better father and a better friend. So I just got

Starting point is 01:32:43 to say from the bottom of my heart, thank you to all three of you for everything that you do and everything that you put out. Thank you. Appreciate that, Kyle. Thank you, sweet man. Of course. So my question, I just got Maps Old Time. Awesome program so far.

Starting point is 01:33:00 I'm loving it. It's such so much fun, a lot different than everything that I'm loving it. It's such so much fun, a lot different than everything that I've been doing. And I've been coming off of maps performance and going into old time. And so I'm having a little trouble with the windmills. And specifically on my left side, I feel like my right side,

Starting point is 01:33:23 I do pretty well as far as me getting like full extension up and being able to balance that weight. But for whatever reason on my left, I can only get maybe almost lateral, almost parallel to the ground. And I have to really stretch high up there to get the full extension up. So I was wondering if you had any mobility tips that I can work on. I already have a pretty consistent mobility routine that I start my lifts with. I usually do handcuffs with rotation. The cat cows, I'll do some thoracic leverages against the wall. I'll do the lizard with rotation.

Starting point is 01:34:09 Yeah, I was going to name that for the needle. Yeah, yeah, the arm through the needle, like through the window. Yeah, just so I just feel just pretty unstable and and there's just like a lot of resistance on my I guess that would be like my lateral deltoid It just Okay, I was gonna ask it. I wasn't asking Kyle where the sticking point was so it's not in your core your QL It's up in the shoulder area it sounds like yeah, okay It's and you feel like it's you feel like you're having to over, it's up in the shoulder area. It's shoulder area. Sounds like it's... Yeah.

Starting point is 01:34:45 Okay, and you feel like you're having to overcompensate with the lateral side of your deltoid? Correct. It's your scapula. Yeah. Okay, so... Yeah, so you're having trouble engaging in this... Is the scapula has to retract quite a bit to give you that full extension.

Starting point is 01:35:01 And if it doesn't, you'll make up for it with your deltoid, and you're going to a strain at the top of the humorous. So the issue is up in the scapula. Now, one thing you could do very easy is you could practice the movement without any weight, get down on that bottom position and just, I symmetrically squeeze and focus on getting the scapula to be in position. So yes, you want to extend the arm and bring the arm up, but try to connect to that kind of mid back scapula area. Yeah, this is hard as you can. Yeah, and then just hold that position. Some light. Some light seated rows to primate would be really good too. Yeah. So like before you do the movement, actually get into like a, just a seated row position and you could use a band, you could, because we're not trying to go heavy or you know that you go light and really

Starting point is 01:35:47 really put a lot of emphasis on the retraction and depression of the shoulders to really prime prime them. And this is how you know if this is the issue is if you do that and you notice an improvement right away like if you even if it's just a little bit but if it improves your ability to rotate and get up even better than you did before, there's your issue. And then you just want to keep priming and working. And you can do that throughout the day, too. I also like hanging scapular circles.

Starting point is 01:36:11 They're really hard, but like, those sounds like he's doing a lot. I know, but those are, I feel like those are so hard to do for somebody who has a hard time. You can do that. I'll let pull down too, with the list resistance. I suck at it, that's the reason why. I mean, you can do it. Pull down too, with this. I mean less resistant. I suck at it. That's the reason why. I mean, you can do it just with the air against the wall.

Starting point is 01:36:27 We have this in Prime Pro, where you're just basically focused on retracting, you know, and going through the full circle with your scapula. You know, I have noticed, I have noticed I do have a hard time with wall circles on my left side. Yeah. And especially on that motion backwards, I feel just a lot of resistance right there. So, yeah. So the key is, and this is the challenge that people have, and this is what's hard about doing this virtually with people.

Starting point is 01:37:03 Yeah. If I was there with you, and you were doing those wall circles and you, when you feel that where it gets to resistance and you feel the rest of the body want to compensate and cheat, that's where you need to hold and create an isometric contraction. That's your exercise. That's it. That's just to that point and then you squeeze the shit out of it.

Starting point is 01:37:20 Yeah, but it's coming from, I'm almost positive. It's coming from your shoulder blade. Any injuries on that side? Did you ever hurt your shoulder blade any injuries on that side did you ever hurt your? No, no never never really had an injury And I can do like shoulder preface is just fine and I can do you know lateral shoulder presses just fine and I feel I don't have an issue like Putting my head through the window when I'm shoulder pressing. It's just for whatever reason on my descent down

Starting point is 01:37:46 While I'm holding that weight up above my head my arm just naturally just wants to start to like drift Down and then start to go like parallel to the ground and I feel like I just really have to Really have to twist and get my my body into the correct position. It could also just be that you're not rotating as well on that side as well. Yeah. That's the other thing. Because if you're not rotating enough,

Starting point is 01:38:13 then you will have to compensate by... That's a thoracic rotation is brutal for people. Yeah, it takes a lot of work. Nonetheless, even what is a call with a stick, shoulder dislocates, it's not even gonna be good, but nonetheless, I would do the windmills by starting with your left side Even what is a call with a stick shoulder dislocates might even be good, but Nonetheless, I would do the windmills by starting with your left side and letting the left side dictate what you do at the right no matter what and just Yeah, and just keep the two things I would focus on is the rotation and The scapular control those are the two areas then also how long I mean how long have you been really aware of this and are we how long

Starting point is 01:38:45 Are we in the program because we you might just you could resolve this just by literally Hypocusing on practicing yeah, yeah, yeah, that's I think that's the point we're trying to make is we can get Through the gift with a lot of different drills for you to do but honestly you just doing it and then being way more intentional as you get to that side Especially start with that side and and really like squeeze and and get to that side, especially start with that side and really like squeeze and connect to that or shouldn't of your sticking point. What a great point, Justin. How far into old time are you? I mean, that was my point.

Starting point is 01:39:12 So I'm only, I'm still on phase one. I just started at the beginning of December. Oh. So I've only done it. I've only done the workout twice. Oh, yeah, bro. I'll tell you fine. Yeah, you're fine. Start with tell you fine. I'll explain now.

Starting point is 01:39:25 Yeah, you're fine. Start with your left side. Yeah, dude. The fact that you're already priming the way you're priming, you're aware of what's going on. You're opening up a new world here. This is part of the motivation of us, this is part of the motivation of us writing this program,

Starting point is 01:39:36 is you're an exact example of like somebody who's been working out for either a long time or for a while long enough to know their body and goes, oh, wow, there's some discrepancy here. And as you work through the program, you should see this in proof. It's insanely common. You know, I'm not gonna have both styles like doing what you want.

Starting point is 01:39:51 Yeah, it was such an, almost like an ego check, you know, just being like completely new style of training and new types of workouts. It was humbling. So I was like, okay, I'd love to get your guys opinion on that on the sticking points and everything. So that's awesome. Yeah, I'm gonna have, are you in the form or no?

Starting point is 01:40:14 No. I'm gonna have Doug put you in that and then just, you know, check in with us in about a month as you go work your way through the program after, you know, hearing some of the stuff through it. And by the way, I know we threw out a bunch of ideas. Don't go do all of them. No, I think if I do one or two of them that you notice the biggest difference. You just follow all time. You're two weeks in. I think that might just do it. Yeah. And just and then stay, stay connected to us. Keep us posted on how you're doing. But I have

Starting point is 01:40:44 a feeling that at each time you do the, you go around and then do the windmills I think you're gonna see improvement by the way you get good at the windmills watch what happens You're dead lifting your squat after you're done with it. Oh wow really. Oh, yeah, yeah, watch what happens more stable You'll see what happens. Yep. Yep. I got it. I got to do a little self-brack. Thanks to you guys I I joined the thousand pound club a few months ago so we're doing bench deadlift in squat right you're not like pressing you know yeah yeah yeah bench bench squat deadlift that's awesome Kyle yeah thank you

Starting point is 01:41:23 Colin and brother oh thank you guys so much. Appreciate you. Boy, you know, it's like it's so embarrassed that we didn't ask that early on or I didn't think of that because we're giving them all this advice and it's like this is the second time I've done the exercise. We just assumed. Yes. Practice the exercise. I think that's it. He's with his background and exercise and fitness and I mean, this is a classic example of why we wrote this. And why we were so excited to put this program out is because we knew, he's perfect, right? He's been lifting for 20 years, knows his body well, strong, right?

Starting point is 01:41:54 Thousand thousand. No pounds of shoulder press, no pro. Right, right. And then all of a sudden, he does it, he says, does that and goes like, wow, what's going on on my left side? And it's like, yeah, and then working through it, watch what happens,

Starting point is 01:42:04 as he works through it, watch the improvement that he's gonna see from. Because that is a limiting factor. Yeah. To all of his lifts. Our next caller is Dylan from Connecticut. Dylan, what's up, man? How can I help you?

Starting point is 01:42:15 Hey, guys, how's it going? You're really cool to be here. Thanks for the opportunity. You got it. So, I'm gonna give you a little background kind of reading from my question here. So, I'm 23 to give you a little background kind of reading from my question here. So I'm 23 years old living Connecticut. I work as an analytical and stability associate scientist for a supplement company out of

Starting point is 01:42:33 Vermont. And I recently purchased Maps and Obolic. And it's kind of like a switch from what I was doing usually. I was pretty much following like a push pull legs kind of split. And I started doing the maps in a voluptuous, a little concerned about the volume. Like I felt like I wasn't getting in, like certain exercise that I was doing before.

Starting point is 01:42:55 And I just want to get you guys a penny on that. Kyle, Dylan, sorry. Have you been doing, are you doing the three day week version or the two day week version? I think I was aiming for like three days a week. I haven't followed it to the T. I can admit, but do the three day week version because you're young and you've got fitness experience and the only way you're going to know is if you stick to the program and see how you respond and the best sign is going to be your strength. Are you getting stronger if you are you moving the right direction?

Starting point is 01:43:25 I'm not concerned with the volume at all. Listen, this is a classic. I'm 20 to 25 years old. I've been lifting for some years now and I've just been introduced to Maps and Obolic and I think this is not enough for my body. It's like, and this is always the people that we blow their minds if they can trust the process.

Starting point is 01:43:43 But if you, if you flirt with it and you don't commit, then you won't know. But you just gotta, if you trust us, I don't know how long you've been listening to us or not, but if you trust us that we know what we're doing, I promise that when you go through this, it's gonna blow your mind. You're gonna hit PRs, you're gonna see things that you hadn't seen before if you train consistently. Be consistent with the trigger sessions too, Dylan. Don't add shit to it either. Don't go like, oh, I followed it.

Starting point is 01:44:06 Plus, I did this and that. Follow it to a T. I promise you, we built enough volume in there for you to see significant change, especially considering you're coming from something different. Like you're coming from a push pull type of split and now we're convincing you to move to this kind of full body routine.

Starting point is 01:44:24 Watch what happens. Yeah. Cool. Sounds good. I guess I didn't provide as much background. I do have an experience. I think I would consider myself intermediate to advanced. I've been doing it for a while more seriously, like really dedicated within the past like

Starting point is 01:44:40 years. So since I found you guys about a year ago, so I've been listening and learned a lot from you guys. Thank you so much for all that. Yeah, just so you know, I assume that. That's why I said the 23 to 25 year old. I assumed you've been lifting for a while. You're going to supplement. You know what you know what you're doing. And this is what this is exactly what we get with someone like you is that you're tough. It's tough because you do know. And sometimes that's the problem is you know too much. Okay, I know too much.

Starting point is 01:45:05 You know too much already. So you're already, a lot there. A lot of times they get guys right in the same age group that have got experience and they're just, ah, this is just not enough. I mean, and why I can speak to this is, because I was the kid too.

Starting point is 01:45:18 I was, this is, this is Sal, this is me, this is just, all of us were like that. I was training five, seven days a week and hammering my body, thinking that that's what's gonna make me grow more. And if some guys told me to drop down to three days a week and do full body routines, I would think that they're giving me some chick workout. And this isn't for me. That would totally be my mindset.

Starting point is 01:45:36 So, I'm telling you from experience that if you just trust the process, you're gonna be happy. How long into it, are you? Well, he hasn't even followed it consistently. I haven't got out of phase one yet, about to do the switch, I think, on Sundays when I'm supposed to switch. Yeah, yeah, yeah.

Starting point is 01:45:54 Follow it through, do the trigger sessions, I think it'll be pleasantly surprised, my friend. What's your supplement company? What other company work for? It's called New Chapter, Route of Vermont. It's a really cool company. I am an employee. I should say that but I think you guys would like it to if you haven't I heard of it before. Send a sample. Doug's not like you heard of it. I'll try anything. I've heard it. Oh, yeah, I've heard of it. Well, I'll try anything Dylan send a sample tell your boss that the mind pump guys want to try out your supplement and then I'll be honest if I like it. I've seen it before. Yeah, I have seen it.

Starting point is 01:46:25 Okay. Are you guys in some major stores, or have I just seen it online? Yeah, I think Whole Foods is one of our big, okay. That's where I've seen it. Of course. Oh, interesting. Send some women's wellness stuff to Adam.

Starting point is 01:46:38 Yeah, she's been doing it. Yeah, send us some stuff. I'll check it out. I'll check it out. And bro, trust us, I promise. Okay. Yeah, yeah, just give us one time all the way through and then you can use all your brilliance to modify and change and do stuff. But just trust the process one time through and we won't let you down.

Starting point is 01:46:55 Sounds good. I like the trigger sessions too. That's kind of a switch. I haven't really worked out with the attitude like before and I'm liking that so far. Yeah, you just get a pump three times a day. That's it. Don't overdo those too. Yeah, don't go crazy so far. Yeah, you just get a pump three times a day. That's it. Don't overdo those two. Yeah, don't go crazy with them.

Starting point is 01:47:07 Just get a little pump. Awesome. Sounds good. All right, man. Thanks, though. Hey, thanks guys. Take care. You got it.

Starting point is 01:47:15 The leap. He's not listening to me. I can tell. I just like, you fuck off. Yeah. It's the, you know, he took the 23 to 25 year old thing. Like I was meaning that he's like, not experienced. It's like, that's not the, you know, he took the, he took the 23 to 25 year old thing. Like I was meaning he's like, not experienced. I was like, that's not what I meant by that.

Starting point is 01:47:28 I've met that your young guys probably, and he's ended working for a supplement fitness. Something like coming, he's probably smart, probably knows his stuff, probably been working out for a long time. He's getting after it. Yeah. Yeah. Listen, his strength is more if you're getting stronger. It's working.

Starting point is 01:47:41 Do you remember when we first did Maps Santa Block? The number one thing we heard was exactly. Oh, this isn't enough for me. Not enough. How long have you been working? I think the stronger it's working. Do you remember when we first did Maps and Ablog? The number one thing we heard was exactly, oh this isn't enough for me. Not enough. How long you been working? I'm on the second week I can tell it's not enough. I'm like, oh God.

Starting point is 01:47:50 Did you get stronger or your muscles building? Those are the things you need to be concerned with, not like, can I do more shit? Can I add more? Yeah. When I finally made the switch, it took me so long. When I did, I really had to take a step back because I thought, ah, this is

Starting point is 01:48:05 not enough, but I'm getting stronger. All right, I'm going to stick to it, you know, like, duh. You just have to like hammer that in. I had to do that to my athletes in high school, too. It's just like, this is too much. Like, we're going to do what's right. That's it. Look, if you're a coach or a trainer, here's what you got to do.

Starting point is 01:48:20 Go to mindpumptrainer.com, sign up for a three day free live course. I will be hosting in January. Mindpumptrainer.com. Also, you can find us on Instagram. Justin is at Mindpump Justin. I'm at Mindpump to Stefano and Adam is at Mindpump Adam. Thank you for listening to Mindpump. If your goal is to build and shape your body, dramatically improve your health and

Starting point is 01:48:41 energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps for 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.

Starting point is 01:49:06 With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having foul anime and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time this is MindPump.

Starting point is 01:49:38 This is Mindbomb.

Mind Pump: Raw Fitness Truth - 2236: Body Part Split Vs. Full Body Workouts, Building Muscle With the Windmill Exercise, Toubleshooting Low Energy, & More (Listener Live Coaching)

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